Rip joined Whole Foods Market as a Healthy Eating Partner in October 2009. Since then, he’s been making his way across the U.S., Canada and the UK visiting with Whole Foods Market team members and customers and sharing his plant-strong health message.

With guidance from the E2 team, almost 100 Healthy Eating Specialists at Whole Foods Market stores have now initiated Engine 2 28-Day Challenges and Supper Clubs for customers around the country.

Since July of 2010, the Rip Road Show with Whole Foods Market has focused primarily around hosting advanced screenings of the groundbreaking documentary, Forks Over Knives.

In the Fall of 2011, Engine 2 and Whole Foods Market will begin unveiling the Engine 2 food line, exclusive to Whole Foods Market. First on the list of several Engine 2 products to unfold in the Whole Foods Market over the next ten years are:

• oil-free pasta sauces
• oil-free salad dressings
• frozen Engine 2 entrees
• Rip’s Big Bowl cereal
• E2 cookies

Lose weight, lower cholesterol, significantly reduce the risk of disease, and become physically fit in just 4 weeks. Go plant-strong!

How the Engine 2 Diet Came to Life
As a world-class triathlete turned firefighter, Rip Esselstyn was used to responding to emergencies. When he learned that one of his fellow Engine 2 firefighters in Austin, Texas was in dire physical condition with a dangerously high cholesterol level of 344, he sprang into action and motivated the entire Engine 2 firehouse to join together in plant-strong solidarity to help save the life of their friend.

During his 10+ years as a professional triathlete, Rip had adopted a plant-based diet at the advice of his father, Dr. Caldwell B. Esselstyn, chief of surgery at the Cleveland Clinic, who discovered through medical research that a plant-based diet, low fat diet could reverse heart disease and diabetes.

By committing to plant-based meals with Rip as their guide, all the Engine 2 firefighters in Austin lost weight (some more than 20 lbs.), lowered their cholesterol (Mr. 344′s dropped to 196), and improved their overal health. Rip outlines his proven plan in his book, The Engine 2 Diet, now a New York Times bestseller. His plant-powered eating program is based on a diet of whole foods, including vegetables, whole grains, fruit, legumes, seeds and nuts and is designed to transform your body and your lifestyle in just 28 days.

Since Rip joined Whole Foods Market as a Healthy Eating Partner in the Fall of 2009, interest in Engine 2 and the plant-strong lifestyle has increased exponentially as Healthy Eating Specialists at stores nationwide guide customers in discovering the plant strong lifestyle through Engine 2 28-Day Challenges.

With First Lady Michelle Obama’s call to end the childhood obesity epidemic within one generation and the surging public awareness of the link between diet and disease – interest in learning what really constitutes healthy eating has never been greater. Even our former fast-food president, Bill Clinton recently announced his new commitment to a plant based diet and he credited Dr. Esselstyn’s research for his decision.

Resource: Engine2Diet.com

The groundbreaking book, The China Study, authored by Dr. T. Colin Campbell, reveals what can be described as a startling, yet wholly intuitive, relationship between nutrition and disease. Dr. Campbell found that a whole-foods, plant-based diet can not only lower your risk for certain diseases, it can reverse their progression.

The 20-year China Study allowed Campbell to test and compare laboratory findings against a participating human population. Across China, over 100 villages participated – and the findings were consistent: a high consumption of animal-based foods is associated with more chronic disease, while those eating primarily a plant-based diet were the healthiest.

Rip Essestyn talked about 5 cancer fighting foods to keep in your kitchen for a Plant Based Diet. Plus his Banana “Ice Cream” Recipe.

Meatless Protein
Animal protein, including fish, delivers a heavy dose of saturated fat and cholesterol, which can put you at risk for heart disease. Saturated fats raise your cholesterol and, over time, attack arteries leading to strokes and heart attacks. As a source of omega-3 fatty acids, fish has long been touted as one of the staples of a healthy diet, however 15-30% of fish is saturated fat.

Instead, get protein from beans, like pinto beans, black beans and kidney beans. Beans also contain soluble fiber that helps lower cholesterol. Click here for more on Protein Plant Sources

Whole grains, such as quinoa, amaranth and millet are also good sources of protein. Nuts, including walnuts, pistachios and almonds are all high in protein.

You can also get protein from vegetables. For instance, broccoli is 30% protein in addition to containing highly absorbable calcium.

Dairyless Calcium, Potassium and Vitamin D
It may surprise you, but meat isn’t the highest source of bad fat. That title goes to dairy. Additionally, casein, a protein found in milk, has been linked to the growth rate of cancer. Give up dairy without depleting your supplies of calcium, potassium and vitamin D.

Boost your diet with leafy green vegetables, like collards, Brussels sprouts, kale and broccoli, for calcium, and fruit, like oranges, for potassium.

Sunlight is the natural and best source of vitamin D. The vitamin D found in milk is artificially added – you’ll notice that products will boast of being “vitamin D fortified.” Soy, almond, rice and oat milk can also be fortified with vitamin D, and they are lower in saturated fat than dairy milk.

The key of this nutritional dietary overhaul: avoiding meat, dairy and processed foods.

The Ultimate Diet Don’t: No Processed Foods
Processed foods are stripped of nutrients and injected with sugar, salt and trans-fats, three substances that lead to obesity, diabetes, cancer and heart disease. Swap out these health saboteurs in favor of whole grains, including bread, pasta and seeds. Ditch processed sweets for fresh fruits – and enjoy as much as you like.

It’s important to remember that added vegetable oils, like olive oil, can be considered processed. Get creative with your cooking and experiment with lemon and lime juices, vinegar and spices. Plant-based foods contain natural oils, so added oils aren’t necessary during cooking.

This type of eating isn’t a diet; it’s a nutritional commitment. While vegans avoid animal and dairy products, they don’t ideologically avoid processed foods like potato chips.

Resource: doctoroz.com

Rip Esselstyn, is a former firefighter from Austin, Texas, and author of the national bestseller, The Engine 2 Diet. Rip is launching a line of Engine 2 “plant-strong” foods for Whole Foods Market. Being on a plant-strong diet has not only made these men and women healthier, but it has kept them lean, strong, fit and happy. If a firehouse in Austin, Texas, can do this, any household in America can!

The Rip Esselstyn Engine 2 Diet is a plant-based diet designed for his fellow firefighters in Austin, Texas. Their health and lifestyles were in dire need of a change. The plan helps to lower cholesterol, significantly reduce the risk of disease, improve physical fitness, and those who stick to it also lose the excess weight.

Rip Esselstyn 5 foods everyone can keep in their kitchen to live by a plant-strong diet

Nutritional Yeast
This is a great item to have in your kitchen and is your healthiest bet for a super cheese substitute that isn’t loaded with saturated fat, cholesterol and unhealthy animal protein. A great source of B12 with zero fat and cholesterol, nutritional yeast packs a protein punch that is 51%. An added bonus: it is loaded with dietary fiber, which may help reduce the risk of colon cancer. Because of its cheesy flavor, I use it as a pizza topping, on lasagna, salads, steamed broccoli, cauliflower and even popcorn.

Freeze-dried Strawberries
Ohio State University released a study showing that freeze-dried strawberries may actually prevent esophageal cancer. Freeze-dried are even better than regular strawberries because they pack 10-times the antioxidants. Who knew? Look for no-sugar added options at health stores.

Rhubarb
A recent study from Sheffield, England shows that rhubarb cooked for 20 minutes dramatically increases its levels of polyphenols, which are known cancer-fighting chemicals. Interestingly enough, rhubarb is not a fruit but a vegetable; the greens are actually poisonous, so stick with the stem!

Escarole
I’m a huge fan of all leafy cruciferous vegetables like kale, collards, bok choy and spinach. All of these are loaded with all of the good and none of the bad, ranking highest for nutritional density, and should be a mainstay in your daily diet. While you’re exploring adding more greens to your diet, check out escarole. These leafy greens are teeming with everything that will help you to fight cancer and make you healthy: water, fiber, vitamins, minerals, antioxidants and phytochemicals all come to the rescue to take your health to the next level. Escarole is great to use in your salad and has actually been shown to help prevent ovarian cancer.

Banana “Ice Cream”
Yes, banana ice cream may sound too delicious to be true. But this version sticks to the plant-strong variety, so there is no dairy in this dessert. It’s well documented that high levels of fruits and veggies reduce your cancer risk, but in particular, bananas have been shown to help protect against kidney cancer. You take a few bananas, slice them up, put them in the freezer and blend them with a drop of vanilla extract and water.

Magic Banana “Ice Cream” Recipe

One ripe banana per person; the riper the banana is, the sweeter the “ice cream” will be.

1. Peel and slice bananas, place on a baking sheet and freeze.
2. Remove from freezer and slightly thaw enough to remove from baking sheet.
3. Place frozen bananas in a strong blender or juicer with 1/2 teaspoon of vanilla. It comes out creamy and delicious. Sprinkle to your liking with nutmeg or cinnamon and sliced berries.

This works equally well with frozen mangos or frozen berries or a combination of fruit. Experiment to see what you like. If using a blender, it may be necessary to thaw the frozen bananas a little longer than in a juicer.

3 simple, cost-effective changes that can help prevent and reverse heart disease, and reduce the risk and progression of cancer. The facts of the Plant based Diet!…Click Here

Eat More, Weigh Less?
Eating fewer calories doesn’t necessarily mean eating less food. To be able to cut calories without eating less and feeling hungry, you need to replace some higher calorie foods with foods that are lower in calories and fill you up. In general, these foods contain a lot of water and are high in fiber.

Rethink Your Drink
Most people try to reduce their calorie intake by focusing on food, but another way to cut calories may be to change what you drink. You may find that you’re consuming quite a few calories just in the beverages you have each day. Rethink Your Drink about the calories in beverages and how you can make better drink choices to reduce your calorie intake.

How to Avoid Portion Size Pitfalls to Help Manage Your Weight

You may find that your portion sizes are leading you to eat more calories than you realize. Research shows that people unintentionally consume more calories when faced with larger portions. This can mean excessive calorie intake, especially when eating high calorie foods.

How to Use Fruits and Vegetables to Help Manage your Weight – Cut Calories

Learn about fruits and vegetables and their role in your weight management plan. Tips to cut calories by substituting fruits and vegetables. With these helpful tips, you will soon be on your way to adding more fruits and vegetables into your healthy eating plan.

Balancing Calories
There’s a lot of talk about the different components of food. Whether you’re consuming carbohydrates, fats, or proteins all of them contain calories. If your diet focus is on any one of these alone, you’re missing the bigger picture.

When it comes to maintaining a healthy weight for a lifetime, the bottom line is calories count! Weight management is all about balance, balancing the number of calories you consume with the number of calories your body uses or “burns off.”

A calorie is defined as a unit of energy supplied by food. A calorie is a calorie regardless of its source. Whether you’re eating carbohydrates, fats, sugars, or proteins, all of them contain calories. Caloric balance is like a scale. To remain in balance and maintain your body weight, the calories consumed (from foods) must be balanced by the calories used (in normal body functions, daily activities, and exercise).

Resources: CDC Centers For Disease Control And Prevention

Although fruits and vegetables are lower in calories than many other foods, they do contain some calories. The key here is substitution. If you start eating fruits and vegetables in addition to what you usually eat, you are adding calories and may gain weight. The key is substitution. Eat rainbow colored fruits and vegetables instead of some other higher calorie food when trying to manage your weight.

Eat fruits and vegetables the way nature provided or with fat free or low fat cooking techniques.

Try steaming your vegetables, using low-calorie or low-fat dressings, and using herbs and spices to add flavor. Some cooking techniques, such as breading and frying, or using high-fat dressings or sauces will greatly increase the calories and fat in the dish. And eat your fruit raw to enjoy its natural sweetness.

Canned or frozen fruits and vegetables are good options when fresh produce is not available.
However, be careful to choose those without added sugar, syrup, cream sauces, or other ingredients that will add calories.

When trying to manage your weight choose whole fruit over fruit drinks and juices. Fruit juices have lost fiber from the fruit.
It is better to eat the whole fruit because it contains the added fiber that helps you feel full. One 6-ounce serving of orange juice has 85 calories, compared to just 65 calories in a medium orange.

Whole fruit gives you a bigger size snack than the same fruit dried—for the same number of calories.
A small box of raisins (1/4 cup) is about 100 calories. For the same number of calories, you can eat 1 cup of grapes.

The key to achieving and maintaining a healthy weight isn’t about short-term dietary changes. It’s about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses.

Staying in control of your weight contributes to good health now and as you age. Get your daily servings of fruits and vegetables and learn more on how fruits and vegetables help manage your weight.

The Health Effects of Overweight and Obesity

Research has shown that as weight increases to reach the levels referred to as “overweight” and “obesity,” the risks for the following conditions also increases:

• Coronary heart disease
• Type 2 diabetes
• Cancers (endometrial, breast, and colon)
• Hypertension (high blood pressure)
• Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
• Stroke
• Liver and Gallbladder disease
• Sleep apnea and respiratory problems
• Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)
• Gynecological problems (abnormal menses, infertility)

Overweight is defined as a body mass index (BMI) of 25 or higher; obesity is defined as a BMI of 30 or higher.

Fruits and vegetables are part of a well-balanced and healthy eating plan. There are many different ways to lose or maintain a healthy weight. Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy one. Helping control your weight is not the only benefit of eating more fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.

To lose weight, you must eat fewer calories than your body uses

This doesn’t necessarily mean that you have to eat less food. You can create lower calorie versions of some of your favorite dishes by substituting low calorie fruits and vegetables in place of higher-calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling.

There are simple ways to cut calories and eat fruits and vegetables throughout your day:

Breakfast: Start the Day Right

Substitute some spinach, onions, or mushrooms for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.
Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries. You can still eat a full bowl, but with fewer calories.

Lighten Up Your Lunch

Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap, or burrito. The new version will fill you up with fewer calories than the original.
Add a cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers, in place of 2 ounces of the meat or 1 cup of noodles in your favorite broth-based soup. The vegetables will help fill you up, so you won’t miss those extra calories.

Dinner

Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.

Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate. If they do not, replace some of the meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens, or another favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat. Remember to use a normal or small size plate not a platter. The total number of calories that you eat counts, even if a good proportion of them come from fruits and vegetables.

Snacks

Instead of a high calorie snack from a vending machine, bring some cut-up vegetables or fruit from home. One snack-sized bag of corn chips (1 ounce) has the same number of calories as a small apple, 1 cup of whole strawberries, AND 1 cup of carrots with 1/4 cup of low-calorie dip. Substitute one or two of these options for the chips, and you will have a satisfying snack with fewer calories.

Resources CDC: Centers for Disease Control and Prevention

One cup refers to a common measuring cup (the kind used in recipes). In general, 1 cup of raw or cooked vegetables or 100% vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. One cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group.

Eating a variety of different colors of fruits and vegetables every day is a new way of thinking about meeting the goal. Different amounts of fruits and vegetables depending on their age, gender and amount of daily physical activity.

To learn your daily recommendation, visit www.fruitsandveggiesmatter.gov/.

For example, the recommendation for a 40-year-old male who gets about 60 minutes of daily physical activity is 2 cups of fruit and 31⁄2 cups of vegetables. The recommendation for a 15-year-old female who gets less than 30 minutes of daily physical activity is 11⁄2 cups of fruit and 21⁄2 cups of vegetables.

To meet their daily goal, most people need to increase the amount of fruits and vegetables they eat every day. All product forms count – fresh, frozen, canned, dried and 100% juice. Whole fruits, however, usually contain more fiber than juice.

EXAMPLES OF 1 CUP SERVING FRUIT & VEGETABLES:

1 small apple
1 large banana
1 medium grapefruit
1 large orange
1 medium pear
1 small wedge watermelon
2 large or 3 medium plums
8 large strawberries
1 large bell pepper
1 medium potato
2 large stalks of celery
1 cup cooked greens or 2 cups raw (spinach, collards, mustard greens, turnip greens)
12 baby carrots
(or 2 medium carrots)
1 large sweet potato
1 large ear of corn

EXAMPLES OF 1/2 CUP SERVING FRUIT & VEGETABLES:

1 snack container of applesauce (4oz)
16 grapes
1 medium cantaloupe wedge
1/2 medium grapefruit
4 large strawberries
5 broccoli florets
6 baby carrots
1 large plum
1 small box (1/4 cup) of raisins

Fruits and vegetables are sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases. Some of these nutrients may also be found in other foods. Eating a balanced diet and making other lifestyle changes are key to maintaining your body’s good health.

Eat more fruits and vegetables every day!
People who eat more generous amounts of fruits and vegetables as part of a healthy diet are likely to have reduced risk of chronic diseases, including strokes, type 2 diabetes, some types of cancer, and perhaps heart disease and high blood pressure.

Resources; fruitsandveggiesmatter.gov

They may contain health-promoting chemicals such as allicin, which may help lower cholesterol and blood pressure and may help reduce risk of stomach cancer and heart disease.

Some members of the white group, such as bananas and potatoes, are good sources of the mineral potassium, too.

Health Benefits Eating White, Tan And Brown Fruits And Vegetables

White, tan and brown fruits and vegetables contain varying amounts of phytochemicals of interest to scientists. These include allicin, found in the garlic and onion family. The mineral selenium, found in mushrooms, is also the subject of research.

White fruits and vegetables contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.

If you are thinking about starting a plant based diet, or making lifestyle changes to get healthy get all the health benefits of white fruits and vegetables by including foods such as:

Bananas
Brown pears
Dates
White nectarines
White peaches
Cauliflower
Garlic
Ginger
Jerusalem artichoke
Jicama
Kohlrabi
Mushrooms
Onions
Parsnips
Potatoes (white fleshed)
Shallots
Turnips
White Corn

Eat Your Colors: The health benefits of eating a colorful variety of fruits and vegetables
Blue/Purple Fruits And Vegetables
Green Fruits And Vegetables
White Fruits And Vegetables
Red Fruits And Vegetables
Yellow/Orange Fruits And Vegetables

Fruits and Vegetables Can Protect Your Health-Healthy Reasons To Eat A Rainbow Of Colors

Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers.

Resources; North Dakota State University, Fargo, North Dakota 58105
Revised and Reprinted February 2009

pbhfoundation.org

Other studies have shown that eating more blueberries is linked with improved memory function and healthy aging. Blue/purple fruits and vegetables contain varying amounts of health promoting phytochemicals such as anthocyanins and phenolics, currently being studied for their antioxidant and anti-aging benefits.

Health Benefits of Eating Blue And Purple Fruits And Vegetables

1. Boost the level of blue and purple fruits and vegetables in your low-fat diet to help maintain:
2. A lower risk of some cancers*
3. Urinary tract health
4. Memory function
5. Healthy aging
6. Cardiovascular health

Blue and purple fruits and vegetables contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.

If you are thinking about starting a plant based diet, or making lifestyle changes to get healthy here are some examples of the blue/purple group, they include:

Blackberries
Blueberries
Black currants
Concord grapes
Dried plums
Elderberries
Grape juice (100%)
Purple figs
Plums
Raisins
Purple asparagus
Purple cabbage
Purple carrots
Eggplant
Purple grapes
Purple Belgian endive
Purple peppers
Potatoes (purple fleshed)
Black salsify

Eat Your Colors: The health benefits of eating a colorful variety of fruits and vegetables

Blue/Purple Fruits And Vegetables
Green Fruits And Vegetables
Red Fruits And Vegetables
Yellow/Orange Fruits And Vegetables
White-Tan-Brown Fruits And Vegetables

Fruits and Vegetables Can Protect Your Health-Healthy Reasons To Eat A Rainbow Of Colors

Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers.

Resources; North Dakota State University, Fargo, North Dakota 58105
Revised and Reprinted February 2009

pbhfoundation.org

Some members of the green group, including spinach and other dark leafy greens, green peppers, peas, cucumber and celery, contain lutein. Lutein works with another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and egg yolks to help keep eyes healthy. Together, these chemicals may help reduce risk of cataracts and age related macular degeneration, which can lead to blindness if untreated.

Health Benefits of Green Vegetables and Fruit

Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.

The “indoles” in broccoli, cauliflower, cabbage and other cruciferous vegetables may help protect against some types of cancer. Leafy greens such as spinach and broccoli are excellent sources of folate, a B vitamin that helps reduce risk of birth defects.

Did you know that cruciferous vegetables play a major and unique role in the widely recognized protective effects of natural plant foods against cancer.

If you are thinking about starting a plant based diet, or making lifestyle changes to get healthy here are some examples of the green group:

Green apples
Artichokes
Asparagus
Avocados
Green beans
Broccoli
Brussels sprouts
Green cabbage
Cucumbers
Green grapes
Honeydew melon
Kiwi
Lettuce
Limes
Green onions
Peas
Green pepper
Spinach
Zucchini

Eat Your Colors: The health benefits of eating a colorful variety of fruits and vegetables

Blue/Purple Fruits And Vegetables
Green Fruits And Vegetables
Red Fruits And Vegetables
Yellow/Orange Fruits And Vegetables
White-Tan-Brown Fruits And Vegetables

Fruits and Vegetables Can Protect Your Health-Healthy Reasons To Eat A Rainbow Of Colors

Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers.

Resources; North Dakota State University, Fargo, North Dakota 58105
Revised and Reprinted February 2009