Portfolio of design work, including logos, illustrations, advertising, annual reports, editorial, and more.

1. vance williams
Vance Williams / 3727 Brayton Ave., Long Beach, CA 90807 / 562.988.1995
overview Overview
I have over 18 years of varied
professional experience in
art direction, graphic design,
and production, utilizing current
software and traditional skills.
experience
Experience
Contessa Premium Foods / Senior Designer / 4.03 to the present
s Earned responsibility as the lead designer for all packaging projects.
s Designed and produced advertising and sales collateral.
s Expanded skills in photo art direction, copy editing, and press-checking.
s Utilized experience to better organize / operate new in-house department.
Aubrey & Associates / Senior Designer / 4.98 to 4.03
s Designed a variety of advertising materials for the financial industry.
s Gained experience in 2-color design for smaller budgets.
s Learned techniques for image editing and composition in Photoshop.
s Sharpened design and production skills in QuarkXpress and Illustrator.
Bobit Publishing / Freelance Graphic Designer / 9.97 to 4.98
s Created ads and collateral materials for the advertising team.
Talcott Publishing / Art Director / 1.94 to 8.97
degreeDegree
Grace College
s Designed and produced monthly issues of two publications. Graduated in 1992 with a
s Accomplished successful redesigns of both publications. B.S. in Graphic Design and
s Gained special project experience in concepting and client presentation. secondary study in Journalism
s Obtained management experience. and Communications.
Zajakowski Design / Graphic Designer / 5.92 to 12.93
s Gained experience in 4-color editorial design.
Moran Design / Design Intern / 5.90 to 8.90 and 5.91 to 8.91
s Obtained insight into advertising and corporate publication design.
softwareSoftware
s InDesign CS3
s Photoshop CS3
s Illustrator CS3
s Acrobat Pro CS3
s QuarkXpress 7

2. TEAR HERE
0g Trans Fat
Complete With
All Ingredients
Shrimp Primavera
Great Taste in 10 Minutes
SERVING SUGGESTION · ENLARGED TO SHOW QUALITY
NET WT. 24 OZ (1.5 LBS) (680g) KEEP FROZEN
Premium Shrimp, Linguini, Broccoli, Carrots, Petite Green Beans, Red Bell Peppers, Garlic
and a Garlic & Herb Butter Sauce

3. Ready in 8 Minutes LOW FAT!
†
SHRIMP LINGUINI
Linguini Pasta, Shrimp, Garlic Butter Sauce, Broccoli & Tomatoes
SERVING SUGGESTION ENLARGED TO SHOW DETAIL
KEEP FROZEN NET WT 24 OZ (1 LB 8 OZ) 680g MICROWAVEABLE

5. New Year’s Eve
2003

6. Album cover illustration: marker comp and final art,
accomplished using Adobe Illustrator

7. Green
Simple
Shrimp Stir-Fry
Green Cuisine is ready in
under 10 minutes. So it
takes less energy to prepare.
And since Green Cuisine comes from the
world’s first green* frozen-food manufacturing
plant, it also takes less energy to produce.
Over 30 international favorites
in your grocer’s freezer.
Delicious. Easy to prepare. Easy on the planet.
contessa.com
Green Cuisine is produced in a manufacturing plant that reduces its energy use and CO2 (carbon dioxide) emissions
*Certified by the U.S. Green Building Council (USGBC) Leadership in Energy and Environmental Design (LEED) Green Building Rating System.™ by more than 65% daily,** equivalent to a savings of 13 billion BTUs. It’s not just what manufacturers produce,
**Relative to 1990 Kyoto Protocol baseline standards.
Design, trademarks and all copy ©2008 Contessa Premium Foods, Inc. 1208-266 but how they produce that impacts our environment.™

8. Contessa shrimp is a healthy choice for any diet.
Worried about cholesterol? Contessa shrimp has no saturated fat. Fat free. Not all shrimp is fat free. However, Contessa shrimp is.
It’s saturated fat—not cholesterol—that has the biggest impact on
Low calorie. Three ounces of Contessa shrimp has only 60 calories.
raising your blood cholesterol level. And it’s high cholesterol in
Design, trademarks and all copy ©2007 Contessa Premium Foods, Inc. 0107-013
the blood, not dietary cholesterol, that is linked to heart disease. No carbs. Contessa shrimp is naturally free of carbohydrates.
LDL or “bad” cholesterol builds up and clogs arteries. HDL, the Fits all diets. Contessa shrimp represents very few points on the
“good” cholesterol, cleanses the arteries. Studies confirm that Weight Watchers program. It’s Atkins friendly. And it’s accepted
consuming shrimp can actually raise your levels of HDL, and that by the American Heart Association as part of a heart-healthy diet.
can lower your cholesterol level and risks for heart disease.
No preservatives. Contessa shrimp contains no preservatives,
which are often used to mask unsavory appearance.

9. Convenience.
Wıthout sacrifıcing quality. Since their introduction, Contessa
Main Course™ meals have sustained
the strongest growth of any brand
in the Frozen Entree category, with
an annualized growth rate of 55%.
Source: IRI, Retail + Mass
SCAN SALES (in millions)
$50
$25
$0
’01 ’02 ’03 ’04 ’05 proj. ’06
Line introduced Line extended
with five items to 27 items
Our customers gain great turn-over.
And therefore, unmatched profıtability.
Beef Goulash
Contessa Main Course™ meals provide exceptionally easy-to-prepare, restaurant-quality fare —now with 27 unique
offerings in all. Contessa considered consumer lifestyles and needs, and developed a full line of international cuisines “Best Convenience Dinner”
that offers gourmet flavor, top-quality ingredients and versatile applications. It’s the type of value your customers are
seeking and will depend on over and over again. In other words, convenience that never sacrifıces quality. “What America Eats” 1.888.832.8000 contessa.com
Visit us at the FMI Show, booth 3639.

10. Perfectly
paired.
Contessa Shrimp
The Sun WineFest &
Contessa is a proud sponsor
of the 2005 Chef Showdown.
For people who appreciate fine food.™
©2004 Contessa Premium Foods, Inc. 1204-331

13. At last — a line
you can trust
You’ve built an exceptional credit Here’s an offer you can trust
history… which means you because it’s from USC Credit Union,
probably receive several offers of where we don’t use deceptive or
credit in your mail every day. They misleading gimmicks.
promise a lot, including low rates,
no fees and easy approval. But
beware — what they promise
in the big print is usually taken
Our Personal Line
away in the small print! of Credit gives you:
• Variable rates as low as Prime + 4%
— currently 8.75% APR
• Credit limits up to $10,000 Introductory offer: Apply today
• Convenient advances via Internet, 6.9% APR for life Applying for your Personal Line of
phone or free Convenience Checks Use your Personal Line of Credit Credit is easy:
• No annual fee to pay off high-interest bank credit • Log onto www.USCcreditunion.org
cards, buy a giant-screen TV, take to apply online OR
a dream vacation or whatever, and
you’ll pay just 6.9% APR for the • Call 213/ 821-7100, option 7, to
How would you use life of those balances. But hurry— apply by phone 24 hours a day OR
your Line of Credit? this lifetime 6.9% APR offer is only • Complete the attached application
Bill consolidation good for a limited time. and return it in the enclosed
Save thousands of dollars in postage-paid envelope, or fax it to
interest by paying off costly credit 213/ 228-0075.
cards and loans from other lenders
Annual Percentage Rate is subject to change
with the free Personal Line of monthly. Variable APR based on Prime Rate as
published in The Wall Street Journal on the first
Credit Convenience Checks we business day of the previous month, plus a
provide! Plus, you’ll have just one margin. Rate shown is based on a Prime Rate
of 4.75% as of 10/1/02. Your actual rate is
Get out your magnifying glass and payment to make each month. determined by your creditworthiness and
you’ll discover that those low rates Once-in-a-lifetime opportunities payment history.
are just short-lived “teasers, include
” You finally found it — the antique
annual fees or that you must diamond ring you’ve been searching Yes! I want to apply for a Personal Line of Credit! Complete this
charge a certain amount annually for. Or maybe a case of your application and return this entire page in the postage-paid envelope provided.
to waive the fee. Maybe they even favorite wine is suddenly available. Social Security number Monthly housing payment
sneak in cash advance fees. Be ready for any extraordinary $ ■ Own ■ Rent
opportunity. Annual income* *Alimony, child support, or separate maintenance
income need not be revealed if you do not
$ choose to have it considered.
Daytime phone number Ext. E-mail address
( )
Applicant’s signature Date
✕
© 2002 Aubrey & Associates, Inc. USC-382
213/ 821-7100
www.USCcreditunion.org

15. 2001 ANNUAL REPORT
How can we help you?

17. 1952
1962
Growing 1972
together
Serving Orange County for 50 years
1982
1992
2002 ANNUAL REPORT

18. Supervisory Committee report
It is the duty of the Supervisory Committee to In 2002, the committee engaged an 1952
act as the membership’s advocate. Committee independent certified public accounting firm Dwight Eisenhower elected
members must familiarize themselves with all to aid them in conducting a comprehensive 34th U.S. President Santa Ana home, early 1950s
Membership federal laws and regulations and ensure that audit of the credit union’s financial
Raisin Credit Union founded 1952
1952 . . . . . . 60 the credit union is in complete compliance. statements.
Elizabeth II is crowned
The committee ensures that the credit union
1962 . . . . 1,140 It is the opinion of the Supervisory Committee Queen of England
operates in a fiscally sound manner, and
1972 . . . . 6,930 that the financial statements as published in
serves the best interests of the Members.
this report fairly and accurately represent the 1953 Chapman College
1982 . . . 34,000
In accordance with regulations set forth by financial condition of American First Credit Buena Park is incorporated
1992 . . . 82,147 the National Credit Union Administration, Union, and that the credit union is managed
with a population of 5,483
2002 . . . 82,516 our governing agency, the Supervisory on a sound basis in accordance with state and
Committee conducts an annual audit to federal regulations.
verify compliance. 1954
American First continues to be one of the Santa Ana freeway (5) opens 1962
strongest, best-managed credit unions in the Chapman College moves
country, and we wish to congratulate the to Orange
directors, officers and staff on another
Five principles guide our growth exceptional year.
Being where you need us 1955
We want to be as convenient for you as we can throughout Orange Cindy Cavanaugh Disneyland opens
Supervisory Committee Chairperson Hula Hoop craze sweeps
County. To do that, we study usage patterns to determine where branches
are most needed. We also ensure you can conduct Credit Union business the nation
from anywhere via phone, fax, email, the Internet, more than 900 CU
1958 1972
Service Centers® and 835,000 ATMs worldwide, including nearly 16,000
no-surcharge CO-OP Network ATMs. Raisin Credit Union becomes
Alpha Beta Employees
Keeping our promise to you Federal Credit Union with
We get you there SM is our promise that we will help you 1,000 members
achieve your goals. As a Member-owned financial institution, 1959 Edsel . . . $2,691
we take this commitment seriously. 1959
Meeting your unique needs Alpha Beta Employees
Knowing who our Members are and what your unique Federal Credit Union assets
1982
financial needs are is important to us. By taking the time to total $125,000
talk with you one-on-one, you get the customized service Barbie Doll introduced
you deserve.
Giving you value and variety Alpha Beta promotion
Not only do we provide you with excellent customized service, as Member
surveys illustrate — but we also offer competitive rates on loans, savings
and investments. Additionally, we continue to provide new services and
products and to implement new technology that gives you faster and
easier access to your funds from almost anywhere. 1992
Getting you there your way
There are many roads to financial success. The one you choose will
determine how and when you get there. That’s why we are always 1960
available to discuss your goals with you and offer customized service John F. Kennedy elected
options that will help you achieve them sooner. 35th U.S. President
1961
Alan Shepard becomes the 2002
first American in space
Lucky Employees Federal
Garden Grove neighborhood, late 1950s
Credit Union founded

19. 19 9 9 A n n u a l R e p o r t

20. 20 P R O J EC TS LEA D BY G R A C E
OV ER 250 G R A C E S ERVA N TS
LON G BEA C H C H U R C H ES : 13
C HU R C HES IN L. A . A N D
OR A N G E C OU NTY: 27
3,659 SERVANTS, 275 PROJECTS
If the main aim of your
church is for a great
church—you will only
feather your own nest.
But if the main aim of
your church is to build
a better city—then in
the end you’ll also have
a vibrant church.
R AY BA K K E

21. Long Beach 11a Segwayskateboard, or rollVillage 13you’re lookingout theplace to swim
Ride a bike,
on by the Shoreline
around If
laps then check
for a
CSULB pool!
on a Budget
So you’re broke. Here are
some suggestions for where to go
and what to do (and five non-profits
waterfront. This area features boat
rentals, the Rainbow Lagoon, and the
Queen Mary herself. When you’re tired,
rest on the hill at the lighthouse, have a
The 10-lane, 50-meter pool is open to
the public during specified weekday
hours for just $1. http://www.csulb.edu/
divisions/students/clubsports/facilities/
essential during this recession). For picnic, and enjoy the sunset. aquatics.htm
more options, go to www.hflb.org.
14 many cities have Ferris Wheels?
How Saturday, May 16th
1Sleek little Number Nine serves
great Vietnamese noodles in an artsy
23
Bright lights, incredible views, and an
amazing experience on The Ferris
Serving children, seniors,
and those that are sick.
neighborhood. numberninenoodles.com Wheel at The Pike.
Sign-ups begin April 26th.
2Few places in Long Beach serve both
coffee and gelato, and Aroma di
15 Take your friends or family and have a fun
afternoon learning how to lawn bowl at the
Romas is top-notch. Spend a Saturday Recreation Park Lawn Bowling Green.
morning reading the newspaper here. 19
6
20 meals andRescue Mission provides
Long Beach
aromadiroma.com
16 The beautiful ponds and wooden bridges
at the El Dorado Nature Center make
hot shelter to thousands of
men, women and children. The Mission
3
24
The Starling Diner features $5 weekday 21 you wonder if you’re still in busy Long also equips individuals with much
23
breakfast specials and the best gourmet Beach. Take pictures, or just walk needed job training and life skills
coffee found at any restaurant. around exploring. through their New Life Program.
7 16
starlingdiner.com
18
21 Finders connectswith shelters and
Food
stores and restaurants
LB-area grocery
missions to provide more than 30K
4
5 meals/day. Their thrift store supports
22
the organization and is a great place to
10
get a couch.
9 13
20
22the Salvation Army Kroc Centera
4
At
15 (coming in 2010) families will enjoy
4
12 6
Get $1 fish tacos, ceviche and taquitos 23 4 1 4 8 state-of-the art aquatic center, computer
after 8 p.m. every day at Holé Molé, 3 resource center, auditorium and safe
23
plus more $1 specials on Tuesdays. walking paths on the 19 acre plot—
14 17
holemole.com providing a place for the community to
17 only thing betterplayingplaying Bocce
11 2
The than come together and enjoy life and learning.
5The Deli News: Where else can you get Ball with friends is Bocce Ball
a great medium pizza for $5? with friends at Bluff Park. And the only
thing better than that is winning the game.
23 On Wheels providesmeals despite
Meals
individuals with consistent
home-bound
6 favored Mexican restaurant andL.B. 8 and Patio isthe menuafter boxer
The of Every burger on at MVP’s their limitations. 400 meals per day are
college students is Taqueria #4 #5.
The street tacos are authentic and the
Grill named
George Foreman (and his sons). Order
18 There’s no better view of Long Beach
than from Hilltop Park in Signal Hill
being delivered through a network of
volunteers.
burritos gigantic. Just opened another your fries Cajun-style. at dusk. Pack a picnic.
restaurant at Carson and Cherry.
24 are painted, weeds are pulled
Through Grace Widows’ Ministry,
9Babette Bakery’s gourmet sandwiches
19 Tucked away at the far west end of cabinets
7 Grounds Bakery Café—with your
Gourmet sandwiches are made-to-order are delicious, and the desserts are great Bixby Knolls, the Dominguez Gap and boxes are moved. Five years ago,
at
choice of (at least) 10 types of bread.
for entertaining. babettebakery.com
12View post-WWII contemporary art at
The Museum of Latin American Art.
Wetlands offer pedestrian and horse-
back trails, two bird observation decks,
teams of men at Grace committed to
building relationships and serving the
Perfect for when you’re in the mood for
something healthy. Free Wi-Fi for
10Sophy’s Fine Thai and Cambodian
Try the beef jerky and other tasty fare
at
Watch for special events too—such as
movie screenings, dance performances
woodland and riparian habitat, and a
bike trail rest station. Enjoy a day
widows in our church by rolling up their
sleeves and helping with whatever needs
customers, too. groundscafe.com Cuisine. and children’s workshops. molaa.com exploring a hidden part of Long Beach. to be done.

22. HfLB Fellowship Program THE FIRST TIME I volunteered at Hillcrest
“Nothing is more refreshing for an organization that is undermanned, underfunded, I felt odd and insecure.
underappreciated and overwhelmed than someone who comes to you with time to share, The place seemed sterile. I wanted a task that I could accomplish—and
then I met Bessy.
skills to donate, energy to encourage and a willingness to help however needed. The fellows I met this 104-year-old woman during my second week serving at
have been that source of refreshment to us this summer.” Hillcrest. Bessy had lost most of her eyesight and hearing, and seemed to
be depressed. I entered her room, and after fumbling around with attempts
Jesse Krohmer
at conversation I sat with her in silence for about half of an hour.
Associate Director of the Long Beach Rescue Mission
I decided to make visiting her a part of my routine and within a week
the Hillcrest staff started to refer to her as my grandma. They told me she
asked about me when I was away. At first I dwelt on her loneliness, but I
soon learned to move away from this and started to engage Bessy in other
parts of her life.
I learned about Bessy’s childhood and how her goal in life was to keep
The HfLB Fellowship Program equips young busy. This is part of the reason she had such trouble with her old age;
adults to serve as ambassadors to the city on because there is not much to be busy with in a rest home.
behalf of Grace. This summer nine young adults
I had the opportunity to have various spiritual conversations with Bessy.
spent 10 weeks serving at various non-profits
One day I asked her if she thought that the reason she had not died yet was
in Long Beach. Each of the Fellows were
involved in working with non-profits, learning Hillcrest Care Center, a half mile because she was not ready. She told me it had crossed her mind but that she
about urban discipleship, mobilizing the youth from Grace, is a home for adult did not know how to get ready, and so I explained to her the reason for Jesus’
at Grace to serve, and building on-going teams. patients with varying physical, coming, the problem of sin, and man’s helplessness without a savior.
This was a formative summer for emotional and social needs, many After this conversation I began bringing my Bible with me to Hillcrest.
each of the Fellows, and they are of whom have MS. Although a I reluctantly turned to the first chapter of John and read it. After the sec-
committed to serving throughout few residents are mobile, nearly
ond reading it started to feel forced and muddled. I stopped and simply
the city and at Grace. all are confined to a wheelchair
and rarely leave the facility.
talked to her. Once I finished reading John, she told me she had gained a
greater understanding of the Bible than she ever had before.
For the past three years, our
church has developed and I had many other interactions and conversations with Bessy. One day
maintained relationships with the I tried to teach her how to whistle. Watching a 104-year-old put her lips
residents and the staff. We have in the form of an “O” is enough to make anyone laugh. Another time I
extended Christ’s love by things wanted to see what it was like to be in her shoes, so I asked her to describe
as simple as engaging them in each one of her senses.
conversations, holding their
This is just a taste of Bessy. A small taste, mind you, but a good taste.
hands, bringing them bouquets
Bessy is one of many elders living at Hillcrest that we have the ability to
of flowers, and helping them eat
a meal. We have even thrown share the richness of the love of God with. RICHIE WILLIAMS
various themed parties including
a “Senior Prom,” complete with
feathered boas and Sinatra!
I spent this summer playing my flute for patients at to talk or control her body, and I’m not sure how much she could
Hillcrest. I am by no means a virtuoso flautist but these wonderful, understand. But somehow, through my flute, I felt that God
dear people loved it. Even though they were my all-time least communicated with her, this girl who appeared to be cut off from
threatening audience, I still got nervous performing for them. At everyone. As I saw the joy and appreciation spread across Elana’s
the end of lunch, a lady came and asked if I would be so kind as face, something inside my anxious heart changed. I realized what it
to play for her daughter. I agreed, and went to meet Elana, her means to get out of the way and let God work. It’s an experience
26-year-old daughter that has Multiple Sclerosis. She was unable that has changed my perspective on life. Jessie Flasschoen

25. SHRIMP:
THE BIG PICTURE.
( A N D T H E S M A L L P R I N T. )
S U P P L E M E N TA L R E P O R T # 12 2
Confidential—for internal use only.

26. JUST HARVESTED
SHRIMP PROFILE.
W H AT M A K E S O N E S H R I M P W H E R E Y O U B E G I N D E T E R M I N E S W H AT Y O U B E C O M E .
TA S T E S O M U C H B E T T E R Initial moisture in shrimp differs from various sources.
THAN ANOTHER?
upon delivery to the processor
Moisture content (%)
85
The chart to the right illustrates
83
the measurements found in fresh Best case 82
81
shrimp taken directly from the pond Best case 80
79 Best case
—what we call Pond Direct™—and Five key components: Best case
processed using the Just Harvested q Moisture ≤82.5 g 77
Pond Direct ™ Auction market Broker Peeling shed
protocols. These are the most q Protein 15–18 g
Raw material sources before processing
natural and desirable levels. q Other
Now, take a look at the levels Sodium 300–360 mg Note: Shrimp must be processed according to United States FDA guidelines
found in shrimp throughout the Phosphorus 200–250 mg under cGMP. As such, shrimp comes in contact with water. If it is left in
industry in the chart below. No Nutrients water too long, shrimp will soak up water like a sponge. Too much
wonder the quality of shrimp varies moisture is the adulterant, thereby diluting and destroying shrimp’s natural
so greatly. Compare those levels balance. Contessa’s harvesting and processing protocols prevent this from
with Contessa Just Harvested. happening. Contessa protects shrimp’s natural quality, texture and taste;
essentially its natural balance.
F R O M B L A N D T O G R A N D ™ M A R K E T S U R V E Y.*
Analytical assessment of uncooked shrimp (100 g).
Industry range Just Harvested WHY SUCH A BIG DIFFERENCE? WHERE TIME AND
Moisture 79.2–89.6 g ≤82.5 g Because the natural balance of T E M P E R AT U R E C O M E I N .
shrimp is so fragile, there are many Time and temperature are two very
Protein 10.0–20.5 g 15–18 g
things that influence it. To start, important factors that can either
Sodium 150–1000 mg 300–360 mg
the integrity of the product depends degrade or protect natural quality.
Phosphorus 120–380 mg 200–250 mg on the source of the raw material. At Contessa, we strictly regulate
Nutrients From bland To grand From there, every stage of harvesting both—throughout harvesting,
(dissipated) (protected) and processing is crucial. A break- processing and distribution. If not
Note: Cell structure damage and moisture are the leading factors contributing down in quality controls could protected properly, shrimp quality
to blandness typically found in aquaculture products. Without Contessa’s happen at any time. That’s why it’s will deteriorate rapidly.
patented proprietary process, cells can break down, causing vital nutrients vital that harvesting and processing
and protein to be lost. Water then naturally seeps in, filling the void where are done with the utmost care and
the nutrients once were. The result: watery, bland-tasting shrimp. precise attention to specific quality
practices and protocols.
*These figures are based on the results of a retail and food service study of more than 100 shrimp products
in multiple locations nationwide.
6 7

27. Quiz
Fun
Fact *
TRIVIA
To win, be the first employee to e-mail the
correct answer to ksavino@contessa.com.
The winner will receive two movie passes.
What do these four U.S. Presidents
have in common?
s
s
William Harrison
John Taylor
s Warren Harding
s Franklin Roosevelt
* Did you know that
you can find the
heart of a shrimp
in its head?
Winter
’06
10 Tips To Healthier Living That You Can Use Everyday!
The New Year is here. Now is the best time to start eating 6. Be picky about decaf tea Look for tea that say’s it
healthier and exercising more. With health care costs rising been decaffeinated with water and carbon dioxide, which
each year, it is our own responsibility to take care of our preserves the antioxidants.
health. Below are 10 easy tips that you can use everyday 7. Eat ice cream that builds bones Find a brand of ice
to start you on your way to healthier living. cream that has 15 percent of the Daily Value for calcium in
1. Have a“7-gram” cereal That means cereal with at a 1/2-cup serving. That way, if you eat a cup, you’ll get 30
Save the Date least 7 grams of fiber per serving, because eating cereal is percent of the DV for calcium—the same as a glass of milk!
Annual Company your easiest chance to get lots of fiber in a small package. 8. Order your pizza the “double-half” way When
Meeting: Tuesday, 2. Make your coffee with milk Use milk, and you’ve got ordering, ask for your pizza to have double sauce and half
February 28, a café au lait—along with calcium and Vitamin D to keep cheese. Many studies link higher consumption of cooked
4–6pm your teeth and bones healthy and strong. tomato products with reduced risk of prostate and other
3. Drink a glass of water when you brush your teeth cancers. Cutting back on the cheese can cut down your
Signs of mild dehydration include fatigue upon waking up, in consumption of artery-clogging saturated fat.
the afternoon, lack of concentration, and headaches. So do 9. Order half your entrée as takeout When you order
your best to drink 8 glasses a day! an entree, ask for half of it to be placed in a take-home box
4. Take an apple to work In addition to being a low-calorie automatically. That way it never shows up on your plate and
fruit, a recent study showed that the lungs of an “apple-a- you’ll have a ready made lunch for work the next day.
day” eater may have better protection against air pollution. 10. Eat shrimp Shrimp are ultra-low in fat and calories,
5. Eat whole grain bread Whole grain bread eaters have yet taste so rich. Twelve non-breaded shrimp contain only
less diabetes, breast cancer, and heart disease than the 65 calories and less than 1 gram of fat!
white bread eaters. From Prevention.com
F E B R U A RY
20
M AY
29 Memorial 4
Holiday Schedule
J U LY
4 23 24
Independence
SEPTEMBER
Labor Day
NOVEMBER NOVEMBER
Day After
D EC E M B E R
25 Christmas
President’s Day Day (Monday) Day (Tuesday) (Monday) Thanksgiving Thanksgiving (Monday)
(Monday) (Thursday) (Friday)