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Yavapai-Apache Nation Shed the Frybread Weight Loss Challenge Weigh-in Chart How Do I Make Sure I Eat the Proper Portion Size? Begin by taking a look at your dishes. Are they too big? Using smaller plates, bowls and glasses can help you keep your portions under control. You can use your plate as a guide for a balanced meal. Use half of your plate for vegetables, a quarter for grains and a quarter for lean meat or protein. To complete the meal, add a glass of fat-free or low-fat milk and a serving of fruit for dessert. Quote: Failure is only a fact when you give up. Everyone gets knocked down, the question is: Will you get back up?   Weigh-in Dates YAN Gym 2400 West Datsi Street Camp Verde, Arizona September 03, 2010 at 3:00 pm to 5:00 pm September 17, 2010 at 5:00 pm to 7:00 pm September 22, 2010 at 5:00 pm to 7:00 pm       1st Weigh-in Winner After just two weeks, Manu Plunkett-Hailame shed a total of 29 lbs. or 8.74% of his total body weight to become the leader in the Shed the Frybread Weight Loss Challenge. Plunkett-Hailame is employed at the Tribal Court as one of two probation officers. He offered the following advice for weight loss, “It’s important to understand what happens when you skip a meal or go on a crash diet. When you skip a meal your metabolism slows to conserve your energy. The most important thing about losing weight is to continue to eat. The main thing is to eat a healthy breakfast. It’s the most important meal of the day. If you start off with a nice good solid breakfast it makes it easier to control your diet for the rest of the day.” The Shed the Frybread winner is scheduled to be announced on September 23, at the conclusion of the Nation’s Indian Week celebration.   Plunkett/Marquez Family Turn Their Attention to Nation’s Youth By: Fran Chavez With adult tribal members well on their way to learning how to implement exercise into their daily lives, the Plunkett/Marquez family have now turned their attention to the Nation’s youth. As of August 10, a fitness program designed by trainers Karl Samter and Paul Burke was put into place for the Nation’s youth. The four week program will consist of the youth learning the basics of fitness training and nutrition and will include appearances by special guests. Connie Burke of New Zealand, and wife of fitness trainer Paul Burke, will offer hula lessons to the youth. Classes will be held each Tuesday and Thursday from 3:45 p.m. to 5:00 p.m. at the Nation’s gymnasium in Middle Verde. Recipe: Apple with Dip By Mayo Clinic Staff Serves 4 Ingredients 8 ounces fat-free cream cheese 2 tablespoons brown sugar 1 1/2 teaspoons vanilla 2 tablespoons chopped peanuts 1/2 cup orange juice 4 apples, cored and sliced Directions Place the cream cheese on the counter to allow it to soften, about 5 minutes. To make the dip, combine the brown sugar, vanilla and cream cheese in a small bowl. Mix until smooth. Stir in the chopped peanuts. Place the apples in another bowl. Drizzle orange juice over the apples to prevent browning Serve the slice apples with the dip. Nutrition Facts (per serving) Serving Per Recipe: 4 Calories 177 Protein 10 g Carbohydrates 28 g Total fat 3 g Saturated Fat 1 g Monounsaturated Fat 1 g Cholesterol 4 mg Sodium 326 mg Fiber 4 g Potassium 305 mg Calcium 121 mg Fresh Fruit Kebabs with Lemon Lime By Mayo Clinic Staff Serves 2 Ingredients 4 ounces low-fat, sugar-free lemon yogurt 1 teaspoon fresh lime juice 1 teaspoon lime zest 4 to 6 pineapple chunks 4 to 6 strawberries 1 kiwi, peeled and diced 1/2 banana, cut into 1/20inch chunks 4 to 6 red grapes 4 wooden skewers Directions In a small bowl, whisk together the yogurt, lime juice and lime zest. Cover and refrigerate until needed. Thread 1 of each fruit onto the skewer. Repeat with the other skewers until the fruit is gone. Serve with lemon lime dip. Nutrition Facts Serving size: 2 fruit kebabs Calories 160 Protein 4 g Carbohydrates 36 g Total fat 1 g Saturated Fat < 1 g Monounsaturated Fat trace Cholesterol 4 mg Sodium 45 mg Fiber 4 g Potassium 516 mg Calcium 122 mg     Chile Lime Tortilla Chips by Weight Loss Recipes Serves 6 Ingredients Nonfat cooking spray 1/2 teaspoon grated lime peel 2 tablespoons fresh-squeezed lime juice 2 teaspoons vegetable oil 4 flour tortillas (8" diameter) Chile powder, to taste Directions Heat over to 350 degrees. Spray a large cookie sheet with nonfat cooking spray In a medium sized bowl, combine lime peel, lime juice, chile pepper, oil, honey and stir thoroughly Using a pastry brush, brush tortillas with the lime mixture. Using a sharp knife or pizza cutter, cut tortillas into 12 wedges. Place wedges on a single layer on cookie sheet and sprinkle with chile power to desired amount. Bake for 8-10 minutes or until golden brown. Store in an airtight container at room temperature Nutrition Facts Serving Size: 1/6 of recipe (46g) Serving Per Recipe: 6   Amount per serving Calories 135 Calories from fat 36 Total Fat 4 g Saturated Fat 1 g Cholesterol 0 mg Sodium 166 mg Total Carbohydrates 22 g Dietary Fiber 1 g Sugars 2 g Protein 3 g Vitamin A 0% Vitamin C 4% Calcium 4% Iron 8% Mango Salsa by Weight Loss Recipes Serves 96 Ingredients 2 mangoes, diced 1 medium red onion, diced 1 cucumber, peeled, seeded, and diced 2 jalapeno peppers, seeded and minced 1/4 cup fresh cilantro, chopped 1/2 tablespoons ancho chile powder 2 large limes, juiced 2 tablespoons olive oil Salt and pepper, to taste Directions Combine all ingredients in a bowl and serve with your favorite low-fat chips or fresh vegetable sticks Nutrition Facts Serving Size: 1 tablespoon (9 g) Serving Per Recipe: about 96   Amount per serving Calories 5 Calories from fat 3 Total Fat 0 g Saturated Fat 0 g Cholesterol 0 g Sodium 0 g Total Carbohydrates 1 g Dietary Fiber 0 g Sugars 0 g Protein 0 g Vitamin A 2% Vitamin C 2% Calcium 0% Iron 0%   Triple Melon Smoothie by Weight Loss Recipes Serves 2 Ingredients 1 cup low-fat peach yogurt1 cup 1% milk 1/2 cup seedless watermelon, chopped 1/2 cup cantaloupe, chopped 1/2 cup honeydew melon, chopped 4 ice cubes Directions Put yogurt, milk and watermelon in blender and blend on high for 20 seconds. Add cantaloupe, honeydew melon and ice cubes and blend on high for 45 seconds or to desired consistency. Nutrition Facts Serving Size: 1/2 of recipe (358 g) Serving Per Recipe:2   Amount per serving Calories 205 Calories from fat 26 Total Fat 3 g Saturated Fat 2 g Cholesterol 10 mg Sodium 131 mg Total Carbohydrates 37 g Dietary Fiber 1 g Sugars 0 g Protein 9 g Vitamin A 35% Vitamin C 55% Calcium 30% Iron 2%

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march 2010