Cook SlowÐ Serve Fast Fight Hunger Defend Against Diabetes Eat Well to Age Well Think Pink. September/October 2009 Volume 39

Transcription

1 Cook SlowÐ Serve Fast Fight Huger Defed Agaist Diabetes Eat Well to Age Well Thik Pik September/October 2009 Volume 39

2 Meet the Healthy Bites ª Team Ask Kare DietitiaÕ s Advice Cotets Features Kare Buch, RD, LDN (middle) As the Director of Lifestyle Iitiatives for Weis Markets, KareÕ s resposibilities iclude cosumer advocacy, cause-marketig programmig ad strategic plaig for Weis MarketsÕ growig health ad welless iitiatives. Kare serves as a trusted utritio expert providig practical, credible food ad utritio iformatio via Weis Healthy Bites ª magazie ad olie at weismarkets.com. A Registered Dietitia sice 995, Kare is experieced as both a Cliical ad Commuity Dietitia. Kare eared her Bachelor of Sciece degree i Nutritio from Albright College, is a active member of the America Dietetic Associatio ad the Produce for Better Health advisory committee, ad serves as chairperso of the Food Marketig Istitute Cosumer Affairs Committee. Beth Stark, RD, LDN (far left) Beth joied the Weis Markets Lifestyle Iitiatives team i 2008 as a Healthy Livig Coordiator. She provides utritio ad welless educatio to customers as a key cotributor to the Weis Healthy Bites ª program. Beth also serves as a speaker at umerous commuity health ad welless evets. Beth eared her Bachelor of Sciece degree i Nutritioal Scieces from Pe State Uiversity ad is a active member of the America Dietetic Associatio. Mady Rother, RD, LDN (far right) Mady, the ewest Healthy Livig Coordiator to joi the Lifestyle Iitiatives team, provides expert utritioal advice, speaks at commuity health ad welless evets ad assists with the developmet of ew customer ad employee welless efforts. Mady eared her Bachelor of Arts degree from Cocordia College, Moorhead, MN where she majored i utritio, psychology, ad Spaish ad is a active member of the America Dietetic Associatio. Kare Buch, RD, LDN A Q What is wet aged beef? Ð J oh Wet agig meat i its ow juices improves the tederess, juiciess ad overall flavor of fresh meat. Our wet aged Agus beef is aged for days ad is the placed i a special leak-proof, vacuum-sealed package. This uique packagig system exteds the meat s shelf life from five to 8 days, cotiues to ehace the flavor ad texture, ad allows the meat to be froze right i the package. Wet aged beef is available i the followig cuts: Tederloi Steaks Boeless Strip Steaks Boeless Rib Eye Steaks Boeless Sirloi Steaks Flat Iro Steaks Flak Steaks Skirt Steaks Petite Shoulder Teders Beef ca be icluded as part of a healthy lifestyle. The recommeded portio size for meat is 3 /2 ouces. Choose meat cuts with less visible fat marbled throughout ad trim excess surface fat before preparatio. Additioally, look for lea or extra-lea o the label Recipes Fight Huger Defed Agaist Diabetes Eat Well to Age Well Cook SlowÐ Serve Fast Thik Pik Pumpki Cider Bread White Bea & Su-Dried Tomato Crostii Slow & Steady Miestroe Braised Pot Roast Creamy Chicke & Wild Rice Soup Sed us your utritio questios mail: Weis Healthy Bites ª 000 S. 2 d Street, PO Box 47 Subury, PA healthybites@weismarkets.com website: weis Healthy Bites ª weis Healthy Bitesª 03

3 Nutri-Fact: Did You Kow? Oe i eight Americas, icludig childre ad seior citizes, does ot have access to eough food to sustai a healthy life. I 2008 Weis Markets lauched its first Fight Huger Food Drive. The customer respose was tremedous ad resulted i a 50,000 poud food doatio. I additio, Weis Markets cotributed $ 200,000 to area food baks i our 5 state service area. You ca take part i the fight agaist huger right i your commuity by doatig shelf stable items durig your ext trip to the grocery store. There are edless doatio optios dow every aisle! GROCERY AISLE BREAKFAST ITEMS FOOD BANK WISH LIST ITEMS Hot or cold cereals Breakfast ad graola bars Pacake mix 00% juice HEALTHY BITES ª PICK Quaker Simple Harvest ª Chewy Multigrai Graola bars are made from all atural whole grai oats, wheat, plus uts ad real fruit. CANNED GOODS Tua, chicke or beas Vegetables/tomatoes Fruit Soup, broth/stock Stew or chili Pasta sauce Weis Quality From the Field No Salt Added Vegetables ad Diced Tomatoes are picked ad packed at the peak of ripeess to preserve utriet cotet. Add to casseroles, soups ad pasta dishes. CONDIMENTS Salad dressig or mayoaise Cookig oils Ketchup Peaut butter Mustard Jelly or jam Full flavored Crisco Purita Caola Oil with Omega-3 DHA is a excellet source of heart-healthy moousaturated fats. Use it for everyday cookig, bakig, salad dressigs ad mariades. PASTA, RICE, SIDES Pasta, all varieties Rice Boxed stuffig mix Rice/pasta side dishes A versatile igrediet for soups or mai dishes, Success Boil-I-Bag Whole-Grai Brow Rice cooks i oe-fourth the time of log grai brow rice. Each servig provides fiber from 00 percet whole grais, is low i fat ad sodium ad cholesterol free. SNACK FOODS Whole grai crackers or pretzels Rice cakes Puddig or applesauce cups Pre-portioed sacks such as Frito-Lay ª Mii Bites take the guesswork out of servig sizes offerig you the perfect sack portio every time. Try the classic favorites of Su Chips, SmartFood ad Baked! Cheetos weis Healthy Bites ª

4 HOW IS DIABETES DIAGNOSED? Coditio Fastig Blood Sugar Oral Glucose Tolerace Test Pre-diabetes mg/dl mg/dl Type 2 Diabetes 26 mg/dl 200 mg/dl Defed Agaist Diabetes Pumpki Cider Bread Prep time: 0 miutes Bake time: 40 miutes Serves 9 (-ich slice pieces) Igrediets 2 /2 cups whole wheat flour 2 tsp. bakig powder tsp. ciamo /2 tsp utmeg 2 eggs, beate /2 cup Weis Quality From the Field Usweeteed Applesauce /4 cup Spleda No-Calorie Sweeteer Graular /2 cup apple cider /2 cup Weis Quality From the Field Pumpki Weis Pure Caola Oil Spray Preheat ove to 350 F. I a medium bowl, combie wholewheat flour, bakig powder, ciamo, Spleda ad utmeg. I a large bowl, combie the remaiig igrediets. Add the dry igrediets slowly to the wet ad mix util bleded. Do ot over mix. Pour the batter ito a greased 9-ich loaf pa ad bake for 40 miutes. Test doeess by isertig a toothpick ito the ceter of the bread. Bread is doe whe toothpick comes out clea. Nutritio Facts per servig: 65 calories; 2 g fat; 0 g saturated fat; 0 g tras fat; 47 mg cholesterol; 98 mg sodium; 34 g carbohydrate; 4 g fiber; 9 g sugar; 6 g protei; 40% DV vitami A Nutri-Fact: Did You Kow? Studies show 30 miutes of moderate itesity exercise daily plus a 5 to 0 percet weight loss ca be a more effective treatmet for diabetes tha medicatio. Pre-diabetes is marked by elevated blood sugar values. If ucotrolled, high blood sugar may cause damage to the heart, eyes ad kideys ad may evetually progress to type 2 diabetes. A study by the Diabetes Prevetio Program coclusively showed the progressio to type 2 diabetes ca be preveted with lifestyle chages. Should you be screeed for pre-diabetes? Screeigs * are recommeded for all adults over age 45 ad adults of ay age with body mass idex greater tha 25 plus ay of the followig risk factors: Habitual physical iactivity First-degree relative with diabetes Hig h-risk ethic populatios Wo me birthig a baby weighig 9 pouds or with a history of gestatioal diabetes High blood pressure Low HDL ad/or elevated triglyceride level Wome with polycystic ovaria sydrome (PCOS) Ele vated fastig blood sugar or 2 hour oral glucose tolerace test results *Screeig should repeat every three years if test results are ormal, with more frequet testig as recommeded by your doctor. Go for the Grais A study i the New Eglad Joural of Medicie showed people with diabetes who ate 50 grams of fiber a day had better blood sugar cotrol tha those who ate less. Select fiber-rich foods made with whole grai flour like EarthGrais 00% Natural Bread i Stoe Groud Wheat, 7-Grai or Wheatberry with Hoey. Each slice supplies a excellet source of fiber, ad cotais o high fructose cor syrup or preservatives. Slim Dow The Diabetes Prevetio Program recommeds weight loss of 5 to 0 percet for overweight adults with pre-diabetes. To jump-start weight loss, egage i regular moderate-itesity exercise, such as brisk walkig, for 30 to 60 miutes a day, at least 5 days of the week ad sip water such as Aquafia Flavorsplash. Try all six light ad fruity flavors that are calorie, carbohydrate ad sugar free. Keep Liquid Carbs at Bay Made from premium, fresh orages, Tropicaa Trop 50 ª cotais half the sugar ad calories of traditioal orage juice. Trop 50 ª is sweeteed aturally with PureVia ª, the highest quality extract from the stevia plat. Each servig supplies a full dayõ s worth of vitami C, ad is also a good source of vitamis A ad E, plus potassium. For a boe boost, try Trop 50 ª with added calcium ad vitami D. Eat Good-For-You Fats Pre-diabetes icreases risk for cardiovascular diseaseð the most commo cause of death for people with diabetes. Maage this risk by replacig saturated fats with healthy moousaturated fats foud i seeds, fish, olive oil ad uts. Crazy Richard s Peaut Butter is made with 00 percet golde roasted peauts ad cotais o added salt, sugar or hydrogeated oils. Slash the Sugar Spleda No-Calorie Sweeteer sweetes with sucralose ad provides a taste 600 times sweeter tha sugar without the calories ad carbohydrates of sugar. Use to sweete beverages or cereal or substitute cup for cup i most recipes that call for sugar weis Healthy Bites ª weis Healthy Bitesª 07

5 White Bea & Su-Dried Tomato Crostii Prep time: 20 miutes Makes: 24 (appetizer-size) pieces Igrediets Crostii LaBrea Frech baguette, cut ito 24 diagoal slices 2 Tbsp. Colavita Extra Virgi Olive Oil Dip large garlic clove, peeled (5.5-ouce) Bush s Caellii Beas, draied ad rised 3 Tbsp. fresh lemo juice /2 tsp. salt /2 tsp. freshly groud black pepper /4 cup Colavita Extra Virgi Olive Oil /4 cup oil-packed su-dried tomatoes, draied ad coarsely chopped (located i the produce sectio) 2 Tbsp. dried basil 2 Tbsp. dried Italia seasoig Preheat ove to 375 F. Place baguette slices i a sigle layer o a bakig sheet ad lightly brush with olive oil. Toast util golde brow; about 6-8 miutes. Meawhile, i a food processor combie garlic, beas, fresh lemo juice, salt ad pepper. Process util the mixture is almost smooth. With the food processor ruig, drizzle i olive oil ad bled util mixture is smooth. Add the su-dried tomatoes ad dried herbs ad bled util tomatoes ad herbs are fiely chopped. Serve with 2 tsp. of dip o each crostii. Nutritio Facts per servig: 70 calories; 7 g fat; g saturated fat; 0 g tras fat; 0 mg cholesterol; 240 mg sodium; 23 g carbohydrate; 2 g fiber; g sugar; 6 g protei; 0% DV iro. Eat Well to Age Well Are you i search of the foutai of youth? Experts have log praised the traditioal Mediterraea diet for its positive impact o chroic disease risk ad overall logevity. The Mediterraea lifestyle is cetered o the priciples of ejoymet ad pleasure. Food, drik ad meals are meat for savorig ad are best eate i the compay of others. Eat more Beas ad Nuts Plat foods are a staple i the Mediterraea lifestyle. Beas provide eight importat utriets icludig folate, fiber, iro, potassium ad protei. The Dietary Guidelies recommed eatig three cups of beas per week i order to reduce cacer risk, improve heart health, ad maage weight. Try Bush s Caellii Beas i my White Bea ad Su-Dried Tomato Crostii recipe. Go uts at sack-time! Nuts are a source of fiber, magesium, protei ad vitami E i every oe-ouce servig. Vitami E is a protective atioxidat that fights cell damage, builds immuity ad may also lower risk of Alzheimer s disease. To get more vitami E i your diet, iclude cooked spiach, seeds, vegetable oils ad cruchy ad lightly sweeteed TrueNorth ª 00% Natural Almod Nut Clusters. Focus o Whole Grais ad Fiber Whole grais are liked to a reduced risk for heart disease, stroke, diabetes ad aid i weight maagemet. New Kashi Islad Vailla cereal is made with orgaic whole grai wheat totalig 48 grams, the recommeded daily goal, of whole grais ad six grams of fiber per servig. Each biscuit is flavored with fiely groud vailla beas for a aturally sweet ad delicious taste. Get more fiber out of your Mediterraea recipes with Rozoi Smart Taste. Made with eriched wheat flour, each two-ouce servig of this pasta provides six grams of fiber ad a excellet source of calcium plus itõ s lower i calories ad fat tha traditioal pasta. Color Your Plate Mediterraea dishes are built aroud fresh fruits ad vegetables, rich i vitami C. Vitami C promotes the health of your ski through the productio of collage. For a easy way to meet your daily goal for fruit, pour a eight-ouce glass of 00 percet juice such as Susweet PlumSmart. With the crisp ad delicious taste of fresh plums, each servig provides a good source of fiber ad potassium ad a excellet source of vitami C. Swap Olive Oil for Butter Over half of the fat calories i the Mediterraea diet come from heartprotective moousaturated fats such as olive oil. Used as the mai source of fat istead of butter or margarie, extra virgi olive oil dresses salads, drizzles bread ad sautés vegetables. Colavita Extra Virgi Olive Oil is pure, urefied ad uprocessed ad delivers premium flavor to ay Mediterraea-ispired dish. Highlights of the Mediterraea Diet Eat plat foods (fruits, vegetables, grais, uts, legumes, seeds, olives ad olive oil) as the foudatio of most meals. Eat fish ad shellfish at least twice per week ad alterate with poultry. Add flavor with atioxidat-rich herbs ad spices to reduce the eed for added salt ad fat i cookig weis Healthy Bites ª

6 Slow & Steady Miestroe Prep time: 20 miutes Cook time: HIGH: 3-4 hours, LOW: 6-8 hours Serves: 4 Cook SlowÐ Serve Fast Igrediets 3 cups Swaso Natural Goodess Chicke Broth 2 (4.5-ouce) cas o salt added diced tomatoes (5-ouce) ca Weis From the Field Dark Kidey Beas No Salt Added, draied ad rised 2 carrots, peeled ad chopped celery stalk, chopped cup oio, chopped 2 bay leaves tsp. McCormick dried thyme /2 tsp. McCormick dried oregao Salt ad groud black pepper to taste 2 cups Rozoi Healthy Harvest Pee Rigate, cooked accordig to package istructios medium zucchii, chopped 2 cups coarsely chopped fresh spiach 4 Tbsp. Weis Quality 00% Grated Parmesa ad Romao Cheese I a slow cooker, combie broth, tomatoes, beas, carrots, celery, oio, bay leaves ad half of the thyme ad oregao. Cover ad cook o LOW for 6 to 8 hours or o HIGH for 3 to 4 hours. Approximately 30 miutes before servig, add pee, zucchii, spiach, ad remaiig oregao ad thyme. Cover ad cook for 30 more miutes. Remove bay leaves ad seaso to taste with salt ad black pepper. Ladle soup ito bowls ad sprikle with grated cheese. Nutritio Facts per servig: 290 calories; 3 g fat;.5 g saturated fat; 0 g tras fat; 5 mg cholesterol; 620 mg sodium; 5 g carbohydrate; 6 g fiber; 0 g sugar; 8 g protei; 30% DV vitami A; 70% DV vitami C; 20% DV calcium; 20% DV iro Slow cookig is a easy way to ehace flavors, tederize meats ad create hearty meals that comfort all year roud. Follow these basic tips to savor warm ad cozy slowð cooked meals. Sprikle Healthful Spices Dried herbs ad spices add itese flavor whe cooked for several hours. For perfectly seasoed dishes, add half the recommeded amout of McCormick dried herbs ad spices at the begiig of cookig, the adjust as eeded toward the ed of the cookig process. McCormick Spices for Health, icludig thyme ad oregao, add flavor ad a dose of powerful atioxidats to your slow cookig. Pre-Cook Pasta Whe usig pasta, prepare accordig to package directios util al dete ad add durig the last 30 miutes of slow cookig. Rozoi Healthy Harvest Whole Wheat pasta is made from a bled of durum ad semolia flour ad supplies a excellet source of whole grais, with three times the fiber of regular pasta, plus omega-3s from flaxseed. Use Recipe-Ready Veggies Froze vegetables ca be a real time-saver i slow cookig. Gree Giat Valley Fresh Steamers ª are picked at the peak of ripeess; cleaed, cut ad ready for recipes. Steam or thaw before addig to soups ad stews durig the last few miutes of cookig. Cut Clea-Up i Half Make clea-up a sap with Reyolds Slow Cooker Liers. Simply lie the three to six ad a half quart roud or oval crock of your slow cooker with the heat-resistat ylo lier, add your igrediets ad cook. After servig, allow the stoeware to cool, remove the lier ad toss. Flavor with Broth Use Swaso Natural Goodess ª Chicke, 50% Less Sodium Beef or Vegetaria Vegetable Broths to flavor meats, soups ad stews i your braisig or slow cooker recipes. Use your slow cooker to prepare casseroles, pasta dishes, breadsð eve desserts! weis Healthy Bites ª weis Healthy Bitesª

7 Braised Pot Roast Prep time: 5 miutes Cook time: 3 to 3 /2 hours Serves: 8 Igrediets Steakhouse Agus boeless chuck roast, about 2 pouds /3 cup Weis Quality All-Purpose Flour 3 /4 tsp. salt 3 /4 tsp. black pepper Tbsp. Weis Quality Pure Olive Oil (4-ouce) ca Swaso 50% Less Sodium Beef Broth /2 cup burgudy cookig wie - /2 tsp. McCormick dried thyme, crushed (32-ouce) bag Weis Quality From the Field Soup Mix Vegetables Combie flour, salt ad pepper. Lightly coat beef i 2 Tbsp. of the flour mixture. Heat oil i a large stockpot over medium-heat util hot. Place beef pot roast i the stockpot ad brow evely o all sides. Pour off drippigs. Combie beef broth, cookig wie, thyme ad remaiig flour mixture ad add to stockpot. Brig to a boil. Reduce heat; cover tightly ad simmer for 2 hours. Add vegetables ad cotiue simmerig 30 to 45 miutes or util pot roast ad vegetables are fork-teder. Remove pot roast ad vegetables ad keep warm. Skim fat from cookig liquid, if ecessary. Carve pot roast ito thi slices ad serve. Nutritio Facts per servig: 350 calories; 9 g fat; 3 g saturated fat; 0 g tras fat; 70 mg cholesterol; 620 mg sodium; 2 g carbohydrate; g fiber; 2 g sugar; 4 g protei; 20% DV iro; 5% DV vitami A. To prevet the break-dow of milk-based products durig slow cookig, add i the last 5 miutes before servig. Essetial Cookig Techique: Braisig Braisig is a moist heat, slow cookig method that imparts flavor from broth, cookig wie, or water. For quick ad easy braisig, follow my step-by-step tips:.) I a stockpot, brow meat o all sides i a small amout of olive or caola oil. Pour drippigs away ad seaso meat to taste. 2.) Add oe half to two cups of desired liquid to stockpot. Meat should ot be submerged. 3.) Cover tightly ad simmer over low heat o the stovetop or i a preheated 325 F ove util meat is thoroughly cooked. For a savory sauce, thicke or reduce remaiig cookig liquid. Creamy Chicke & Wild Rice Soup Prep time: 5 miutes Cook time: LOW: 7-8 hours Serves: 8 ( /2 cup servigs) Igrediets (6-ouce) box log grai ad wild rice, cooked accordig to package istructios Tbsp. Weis Quality Pure Extra Virgi Olive Oil cup chopped oio cup chopped celery cup chopped carrot 2 garlic cloves, miced (8-ouce) package sliced mushrooms /4 cup Weis Quality All-Purpose Flour /2 tsp. dried tarrago /4 tsp. McCormick dried thyme lb. skiless, boeless chicke breast, cut ito /2-ich strips cup water 2 Tbsp. dry sherry cookig wie 2 (4-ouce) cas Swaso Natural Goodess Chicke Broth (2-ouce) ca Weis Quality Evaporated Skimmed Milk Salt ad groud black pepper to taste Heat oil i a large skillet over medium-high heat. Add chopped oio, celery, carrot, garlic ad mushrooms ad sautž util oio is teder. Stir the flour, tarrago, ad thyme ito the oio mixture, ad cook for miute, stirrig frequetly. Remove from heat. I slow cooker, combie water, sherry, broth, oio mixture ad chicke. Cook o low for 7-8 hours. Durig last 30 miutes of cookig, stir i evaporated milk ad cooked rice; cover ad cook util thoroughly heated. Nutritio Facts per servig: 250 calories; 2.5 g fat; 0 g saturated fat; 0 g tras fat; 20 mg cholesterol; 460 mg sodium; 39 g carbohydrate; 3 g fiber; 9 g sugar; 7 g protei; 60% DV vitami A; 5% DV calcium 2 weis Healthy Bites ª weis Healthy Bitesª 3

8 Hope for Fightig Breast Cacer: The icidece of breast cacer has decreased i the U.S. by 2.2 percet per year from 999 to 2005, due to improvemets i breast cacer treatmet, icreased awareess ad early detectio through screeig. As of 2008, approximately 2.5 millio wome i the U.S. have survived breast cacer. Oly 5 to 0 percet of breast cacers are due to heredity with up to 90 percet of cases resultig from cotrollable lifestyle choices Guidelies for Early Detectio* Wome age 40 ad over: yearly screeig with a mammogram ad cliical breast exam. Wome age 20-39: screeig at least every three years with a cliical breast exam. Guidelies recommed breast self exams as a optioal screeig tool for wome of all ages. Source: America Cacer Society, *This iformatio is iteded to address wome with average risk of developig breast cacer. Thik Thik pik this October durig Breast Cacer Awareess Moth. These steps ca help you take cotrol ad limit your risks to stay breast cacer free. RISK FACTOR: Poor Dietary Habits TAKE CONTROL: Colorize your diet Eat three to five cups of fruits ad vegetables daily as part of a well-balaced diet to reduce your risk of certai cacers icludig breast cacer. Dole Fresh Froze 00% Natural Fruit is froze at peak ripeess to capture its fresh flavor ad utriets. Dole Fresh Froze Wild Blueberries, Strawberries, Mixed Fruit or Dark Sweet Cherries ca be mixed ito smoothies, breakfast parfaits or desserts. RISK FACTOR: Abdomial Obesity TAKE CONTROL: Watch the waistlie Excess weight gai aroud the midsectio after meopause icreases risk of breast cacer by 8 percet. Maage weight with high fiber foods such as whole grai Post Shredded Wheat that offers six grams of fiber per cup. Fiber-rich foods, fruits ad vegetables help you feel full ad satisfied which may reduce total calorie itake ad assist i weight maagemet. Wome should aim for at least 25 grams of fiber per day. RISK FACTOR: Sedetary Lifestyle TAKE CONTROL: Get movig Leadig a active lifestyle provides protectio agaist breast cacer. The America Cacer Society recommeds 45 to 60 miutes of exercise, of ay itesity, o five or more days of the week to reduce risk. Durig exercise, refresh with Nestle Pure Life water. Each bottle of purified water is ehaced with a uique bled of mierals for a great taste ad zero calories. RISK FACTOR: Alcohol Use TAKE CONTROL: Thik your drik Drikig alcohol is liked to icreased risk of breast cacer, especially i amouts of two or more driks per day. Make a healthful beverage choice with Naked 00% Juice Smoothies made with freshly squeezed juice ad fruit puree, plus added utriets. Look for flavors such as Blue Machie, Mighty Mago ad Power-C. Emergig Research A recet study foud 75 percet of premeopausal wome diagosed with early stage breast cacer were vitami D deficiet. Vitami D is thought to ihibit the growth of certai types of breast cacer cells. The best sources of vitami D iclude fortified dairy products, egg yolks ad fish such as Bumble Bee Tua ad Salmo weis Healthy Bites ª weis Healthy Bitesª 5

9 he Great Pumpki Paitig Party! Pait pumpkis istead of carvig them ad they will last for the whole moth! Gather all eighborhood ghosts ad goblis for a hautig good time. SUPPLIES Newspapers Pumpkis of all shapes ad sizes Acrylic pait i a variety of colors Markers, pipe cleaers Paitbrushes Paper towels A disposable bowl for water Glitter, felt, glue stick STEPS. Cover work surface with ewspapers. 2. Wipe surface of pumpki with a clea, dry cloth. 3. Arrage paits, water bowl ad decoratios. 4. Roll up your sleeves ad have fu! Award Spook-tacular Prizes for:. Prettiest 2. Best Desig 3. Silliest 4. Most Colorful 5. Scariest Disclaimer: Ò The Food ad Nutritio advice i this ewsletter is ot meat to take the place of your primary care physicia. We recommed that you ask your health care provider or registered dietitia for further iformatio specific to your eeds. Please recycle this ewsletter aywhere glossy paper is accepted.