FAMILY AND CONSUMER SCIENCES
February / March 2009
Harper County OSU Extension Office 1001 N. Hoy Carol Laverty, Extension Educator
Buffalo OK 73834
February is American Heart Month
Cardiovascular diseases, including stroke, are our nation‟s No. 1 killer. To help urge Americans to join the battles against these diseases, the president of the United States since 1963 has proclaimed February as “American Heart Month.” The best weapons to fight cardiovascular disease are a healthy diet and healthy lifestyle, said Janice Hermann, Oklahoma State University Cooperative Extension nutrition specialist. “It‟s important to know how many calories you should be eating and drinking in order to maintain your weight. Be sure not to consume more calories than you know you can burn up every day,” Hermann said. “Also, be aware of the type of foods you‟re eating. While you may be consuming enough food, your body may not be getting the nutrients it needs to be healthy.” Nutrient-rich foods have vitamins, minerals, fiber and other nutrients but are lower in calories. Hermann suggests that to get the nutrients you need, choose foods such as vegetables, fruits, whole-grain products, lean meats and fat-free or low-fat dairy products. Fruits and vegetables are high in vitamins, minerals and fiber. And as an added bonus, they are low in calories. Eating a variety of fruits and vegetables can help a person control weight and blood pressure. “Whole-grain foods also contain fiber, which makes you feel full,” she said. “In addition, these foods also have a positive impact on your blood pressure and can help you manage your weight.” Herman also advises people to eat fish at least twice a week. Research indicates that eating oily fish containing omega-3 fatty acids may help lower the risk of death from coronary artery disease. Healthy choices of fish include salmon, trout and herring. Something else to keep in mind is the positive effect physical activity has on the body. Being active brings many benefits for your heart and your health. Regular physical activity can help you improve your blood pressure and blood sugar levels and can reduce your risk for chronic diseases such as type 2 diabetes, osteoporosis, obesity, depression and breast and colon cancer. “You should try to get in at least 30 minutes of moderate physical activity most, if not all, days of the week,” Hermann said. “Individuals who are trying to lose weight should aim for 30 minutes to 60 minutes most days. Keep in mind that „exercise‟ doesn‟t necessarily mean a gym membership. There are many ways to incorporate physical activity into your day.” For example, take the stairs instead of riding the elevator. Try parking further way from your office or the store. Although it may sound simple, small steps do add up. It also is a good idea to keep a written log of your physical activity. Although you think you are getting enough exercise, actually seeing it written down may put it more into perspective, much like keeping a food intake log. Just as parents do with their children, keep track of your “screen” time, including time spent watching television, surfing the Web or playing computer games. “Being physically active can boost your ability to make other lifestyle improvements as well,” Hermann said. “You‟ll feel more confident, have more energy and serve as a good role model for your family and friends.”
Oklahoma State University, U.S. Department of Agriculture, State and Local Governments cooperating. Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability or status as a veteran, and is an Equal Opportunity Employer.
Heart Disease in Women
A lot of people think that women do not get heart disease. More women die from heart disease than from anything else. Any woman can get heart disease. When you think about heart disease, you probably think about chest pain. Women might not have chest pain. If they do, they might call it an achy, tight or “heavy” feeling instead of pain. The pain might even be in the back between the shoulder blades, instead of the chest. Women might think these signs are no big deal because they don’t “sound” like a heart attack. Don’t ignore these signs. Go to your doctor or clinic right away. What are the signs of heart disease in women? The most important sign is feeling really tired – even if after enough sleep. Other signs of heart disease in women are: Trouble breathing Feeling sick to the stomach New or worse headaches Feeling “heavy” or “tight” in the chest Pain in the back, between the shoulders Pain or tightness in the chest that spreads to the jaw, neck, shoulders, ear, or the inside of the arms. Trouble sleeping Feeling scared or nervous An ache in the chest A burning feeling in the chest Pain in the belly, above the belly button
There is good news: You can take steps to keep your heart healthy.
Lower Your Risk of Heart Disease Find out if heart disease runs in your family. Visit your doctor or clinic often. Find out if you are at risk. Get your blood pressure checked often. You might need medicine to keep it at the right level. Get your cholesterol checked often.
Don‟t smoke. Stay away from other people who are smoking. Control your diabetes. Stay active. Walking every day can lower your chances of Eat right and keep a healthy weight. a heart attack. Eat less salt. If you take birth control pills, don‟t smoke. Hormones for menopause should not be used to prevent Being stressed, angry or sad a lot may add to your risk of heart attacks. heart attack. If you‟ve had a heart attack, talk to your doctor about medicine. Some medicines can help cut down the risk of having another heart attack. High Blood Pressure High blood pressure adds to the chance of having heart disease. High blood pressure is called the “silent killer”. Most people who have it do not feel sick and don‟t know that they have it. Have your blood pressure checked each time you go to the doctor or clinic.
To Learn More…visit FDA‟s Office of Women‟s Health www.fda.gov/womens/
NW District OHCE Meeting Thursday, March 19TH
Guymon High School
THURSDAY—DISTRICT MEETING SCHEDULE 8:15 AM Coffee & Registration 8:45 AM Sing-A-Long 9:00 AM Call to Order/Business Meeting 11:00-11:50 AM OHCE State Sessions
―Cotton: From Field to Fabric‖
Cultural Enrichment Committee
―Awards & More‖
Reports & Awards
―Whose Life Can You Save Today?‖
Family Issues Committee
Resource Mgt. Committee
―Personal Health Record‖
Healthy Living Committee
President’s – ―Know the Game Plan‖ ―Secrets to Being a Good Leader‖
Leadership Development Committee
―Sew Much Comfort‖
OHCE Military Support Project
―Membership—OHCE Depends on it!‖
Paint a Brighter Future With OHCE!
Hospitality will once again underpin experiences of OHCE members and guests attending the 2009 Northwest District OHCE Meeting! *Kick off WEDNESDAY EVENING at Draper’s Headquarters—a private collection of various histories gathered over a 40 year period. More than most can absorb in one evening, this twostory collection includes old cars, tractors & farm equipment, antique cameras, paintings, prints, a two-person jail cell, thousands of records and 8 track tapes, a post office sorting desk, antique clocks, a printing press, Hitch Ranch items, a fire engine, wagons, walking canes and much more. For $10 each, participants tour the museum and dine on 4-H burgers, chips and root beer floats in a period ―diner‖ setting!
*A bus will be available for group transportation, leaving from the Comfort Inn at 6:00 PM. Private vehicles are welcome to follow the bus to museum, about 4 miles outside of Guymon.
Treasurer’s Session District Lessons for 2009 ―Personal Information: What to Keep or Toss!?‖ ―Money on the Book Shelf‖
AFTERNOON HOSTS’ SESSIONS: 12:45-1:30 & 1:40-2:25 PM ―Fun‖ Container Gardening Quilt Trunk Show Family Scrapbooking Tea Bag Folding Technique Recycling Ideas! Fashion an Easier Life via Assistive Technology A several more sessions!
Registration & Lunch $13 Due by February 25th to Brenda Brady PO Box 636 Buffalo OK 73834
Lunch Menu, by Pentecostal Holiness Church:
Host Counties ~ Beaver, Harper and Texas are eager to greet you!
Homemade Chicken ’n Noodles & Roast Beef Variety of Salads & Vegetables Dessert & Drinks
Make your own Cream Soup
Condensed cream soup is used in many recipes such as casseroles, meat dishes, soup and more. While manufacturers are making low fat and low sodium varieties, you can make your own cream soup mix to reduce these two nutrients even more. Here is a recipe from the University of Illinois Extension Nutrition program.
Healthy Cream Soup Mix 2 cups nonfat dry milk powder ¾ cup cornstarch or clear gel ¼ cup instant reduced sodium chicken or beef bouillon granules ½ teaspoon dried crushed thyme ½ teaspoon dried crushed basil ¼ teaspoon ground white or black pepper
Combine ingredients. Store in an airtight container. Mix makes the equivalent of nine cans of condensed soup. To prepare as a substitute for one can of condensed cream soup in recipes: Stir together 1/3 cup dry mix and 1 ¼ cup water in a saucepan or microwave cooking dish. Cook and stir until thickened. Cream of Mushroom Soup: Saute ½ cup chopped mushrooms in a bit of olive oil and add to prepared soup. Cream of Chicken Soup: Add ¼ cup chopped chicken to prepared soup.
Pretty Posie Scrubbie
With just a little bit of work, crochet aficionados can brighten up the task of scrubbing in the kitchen and bathroom with this handy craft and pass the time when winter days are long. Materials Nylon or plastic pot scrubber 4-ply cotton craft yarn 4.00 mm (or G) crochet Hook Instructions Round 1 – Join yard to side of scrubber with sl st. (Ch 2, sc in scrubber) 23 times evenly around outside. Ch 2, sl st in top of first ch-2. Round 2 – Sl st into loop (Ch 3, sc in next ch-2 sp) around. Sl st into base of first ch-3. Round 3 – Sl st in next loop, Ch 3 2 dc in loop. *Ch 2, sc in next loop, ch 2, 3 dc in next loop. Repeat from * around. End with sl st in top of first ch-3. Round 4 – Ch 3, dc in next 2 dc. *(Ch 2, sc in next loop) twice; ch2, 1 dc in each of next 3 dc. Repeat from * around. End with sl st in top of ch-3. End off thread. Because this scrubbie will see rough usage, split the yarn in two and weave each piece through an adjacent stitch, then knot ends securely.
Sometimes shortcuts in baking do not yield the best results. While time may be saved, quality can be sacrificed. Here are some examples: ADDING EGGS – Some cookie recipes specify to add eggs one at a time and mix between each addition. If eggs are added one at a time, the cookies can be thick and chewy. This allows the eggs to combine evenly with the fat. When eggs are added all at once, the cookies will spread more, uneven in shape, and not be chewy. SOFTENING BUTTER – Many recipes call for softened butter. The ideal temperature to achieve is 67 degrees F. To speed up this process, cut the stick of butter into smaller pieces and let set at room temperature for 30-60 minutes. Another option is to soften in the microwave. Be careful not to melt it!! SALTED VS. UNSALTED BUTTER – Many recipes today call for unsalted butter. This does not add extra salt to the recipe. Salted butter has about 1/3 teaspoon per stick (1/2 cup). It can also have extra water which can affect the quality of the finished recipe. SIFTING – This step can be important as it incorporates air into the dry ingredient, such as flour. While measuring by weight is ideal, not all cooks have a scale. Therefore, it is important to sift when using measuring cups. One cup of sifted flour will weigh less than one cup of un-sifted flour. This can drastically affect the quality and texture of a baked product. Also, follow recipe directions regarding when to sift. ―One cup flour, sifted‖ is measured then sifted. ―One cup sifted flour‖ is sifted then measured. SUBSTITUTE FOR COCOA – This chocolate powder is unique and one-of-akind. There is not a good substitute as other chocolates have too much fat compared to cocoa. So, if a recipe calls for cocoa, that is what should be used.
Harper County OHCE News and Notes
Thank you to each of you that helped with the program last month “Latest Driving Tips” presented by Trooper Steven Nightingale. Several from the community attended and a very knowledgeable program was presented. February‟s Leader Lesson “Coupon Savvy – Brand vs. Generic” will be ready by February 13th.
This publication is printed and issued by Oklahoma State University as authorized by the Vice President, Dean, and Director of the Division of Agricultural Sciences and Natural Resources and has been prepared and distributed at a cost of $4.80 for 80 copies. This publication was printed at Harper County OSU Extension Service in Buffalo, Oklahoma.
2009 HARPER COUNTY JUNIOR LIVESTOCK SHOW LAVERNE, OKLAHOMA
Sunday, February 15th 1:30pm - Stocker Cattle interviews Monday, February 16th 8:00 am Sheep & Goat Cards Turned In 9:00 am 10:00 am 12:00 pm 1:00 pm 2:00 pm 3:00 pm 4:00 pm Sheep Show Goat Show immediately following Sheep Show Hog Cards Turned In Lambs Lead Hog Show Cattle Cards Turned In Cattle Show immediately following Hog Show
COME OUT AND SUPPORT HARPER COUNTY FFA AND 4-HERS!!!
Tuesday, February 17th 5:00 – 6:00 pm – Hamburger Feed 6:30 pm – Premium Sale
The Home and Community Education newsletter is published monthly by the Harper County OSU Extension Center, 1001 N Hoy, Buffalo, OK 73834, (580) 735-2252. The newsletter is one way of communicating educational information concerning home economics to Harper County residents. The information given is for educational purposes only. Reference to commercial products or trade names is made with the understanding that no discrimination is intended and no endorsement is implied. Carol Laverty, Extension Educator, FCS/4-H/CED
Harper County Cooperative Extension Service Oklahoma State University 1001 N Hoy PO Box 180 Buffalo OK 73834