FCS Newsline. Healthy eating for the holidays. Carter County OSU Extension Office 25 A Street NW Suite 200 Ardmore, Oklahoma

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1 FCS Newsline Healthy eating for the holidays The holiday season is a time to bring out old family favorite recipes for sweet treats, homemade pies and savory dishes like buttery mashed potatoes and herbed stuffing. While some of these foods may not be great for the waist line, following a few simple tips will help you eat healthy during the holidays and still enjoy your favorite foods. Some people may have a hard time envisioning how healthy eating and the holidays can go hand-in-hand, but it is possible, said Deana Hildebrand, Oklahoma State University Cooperative Extension state specialist. For many of us, a big part of the holiday season includes sharing a meal with family and friends, Hildebrand said. Making a plan now will help ensure you make good choices while still enjoying some of your favorite foods. Although you may be tempted to skip breakfast or lunch so you can splurge on a holiday dinner, this reasoning is not a good idea. Skipping meals earlier in the day tends to lead to overeating at dinner. Instead, consider eating a protein and fiber-rich snack beforehand so you do not show up too hungry at the party. Vegetables and whole grains are great sources of fiber that help control appetite. Eating fiber-rich foods at every meal or snack will help control your hunger, she said. Christine Walters, Oklahoma State University Cooperative Extension Maternal and Child Nutrition Program assistant specialist, said it is important to be mindful of what you eat once you arrive at the party. During any gathering, but especially over the holidays, it s easy to overeat. Mindful eating includes eating only when you re hungry, taking pauses between bites to socialize or drink water and getting up from the table when you re full, Walters said. Remember, it takes your brain at least 20 minutes to realize when you re full, so it s important to allow time for satiety to kick in. Another strategy for healthy eating is choosing smaller portions. There is no need to avoid your holiday favorites, instead, just choose smaller portions. Walters said serving sizes are often much smaller than the portions that are served or those we take for ourselves. In a typical 2,000-calorie diet, a person should eat at least five and a half servings of protein, she said. Keep in mind, however, a portion of meat about the size of a deck of cards is equivalent to approximately three servings of protein. So, if you re at Thanksgiving dinner, consider comparing your slice of turkey to a deck of cards. Continue to page 2 November/December 2018 Carter County OSU Extension Office 25 A Street NW Suite 200 Ardmore, Oklahoma Phone Phone: (580) Fax: (580) danielle.l.wells@okstate.edu Website Facebook CarterCountyOsuExtension/ In this issue The Big Thaw 2 Holiday Spending 3 is Upon Us!! OHCE News 4 46th Annual Carter County Arts and Craft Festival & Food Fair Carter County OHCE Christmas Luncheon Hostess Table and 5 Arts and Craft Festival & Food Fair Kitchen Schedule Important Dates to Remember Slow Cookers Recipe: 6 Day-After Turkey Soup

CARTER COUNTY FCS NEWSLINE Continued from page 1 - Healthy eating for the holidays Because people bring out their best recipes during the holidays, save your calories for your special favorites, such

2 CARTER COUNTY FCS NEWSLINE Continued from page 1 - Healthy eating for the holidays Because people bring out their best recipes during the holidays, save your calories for your special favorites, such as grandma s homemade rolls or your aunt s special pecan pie. To help avoid feeling overstuffed, you also may want to consider asking to take home a serving of something you simply did not have room for, so you can enjoy it the next day. Something else to keep in mind is food is not the only source of calories, especially during the holidays. Many drinks are high in calories, whether it be eggnog, soda or juice. Walters suggests drinking enough water throughout the holidays to stay hydrated and to limit your liquid calories. To add flavor to your water, consider lemon or lime slices, Walters said. Not only will it add flavor, it also adds more vitamin C to your diet. This can help keep you healthy since holiday gatherings can be a time for germs to spread. Other vitamin C-rich foods to consider are oranges, green peppers and strawberries. While holiday gatherings usually consist of plentiful food and drinks, it also can be a great opportunity to start a new tradition with family and friends. Exercise and physical activity during the holidays can be fun for everyone, Walters said. Considering walking with family and friends after a meal or playing an active game. Exercise is a key component of self-care. Holidays can be a stressful time for some and people can be tempted to eat because of stress or emotion. Taking care of yourself by eating healthy, drinking plenty of water and getting adequate amounts of sleep over the holidays can help you feel great. The Big Thaw Turkeys must be kept at a safe temperature during the big thaw. While frozen, a turkey is indefinitely. However, as soon as it begins to thaw, any bacteria that may have been present before freezing can begin to grow again. A package of frozen meat or poultry left thawing on the counter more than 2 hours is not at a safe temperature. Even though the center of the package may still be frozen, the outer layer of the food is in the Danger Zone between 40 and 140 degrees F at a temperature where foodborne bacteria multiply Refrigerator Thawing Times rapidly. Refrigerator Thawing When thawing a turkey in the refrigerator: Plan ahead: allow approximately 24 hours for each 4 to 5 pounds in a refrigerator set at 40 F or below. Place the turkey in a container to prevent the juices from dripping on other foods. Whole turkey: Source: -safety-fact-sheets/poultry-preparation/turkey-basics-safe-thawing/ct_index 20 to 24 pounds.5 to 6 days 4 to 12 pounds...1 to 3 days 12 to 16 pounds.3 to 4 days 16 to 20 pounds.4 to 5 days Oklahoma State University, in compliance with Title VI and VII of the Civil Rights Act of 1964, Executive Order as amended, and Title IX of the Education Amendments of 1972 (Higher Education Act), the Americans with Disabilities Act of 1990, and other federal and state laws and regulations, does not discriminate on the basis of race, color, national origin, genetic information, sex, age, sexual orientation, gender identity, religion, disability, or status as a veteran, in any of its policies, practices or procedures. This provision includes, but is not limited to admissions, employment, financial aid, and educational services. The Director of Equal Opportunity, 408 Whitehurst, OSU, Stillwater, OK ; Phone ; eeo@okstate.edu has been designated to handle inquiries regarding non-discrimination policies: Director of Equal Opportunity. Any person (student, faculty, or staff) who believes that discriminatory practices have been engaged in based on gender may discuss his or her concerns and file informal or formal complaints of possible violations of Title IX with OSU s Title IX Coordinator Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Director of Oklahoma Cooperative Extension Service, Oklahoma State University, Stillwater, Oklahoma. 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 000 cents per copy. 2

3 Holiday Spending is Upon Us!! CARTER COUNTY FCS NEWSLINE 1. Make a list now (and check it twice!) You can t guess how much you ll spend until you make a list of everyone you buy for. 2. Determine what you ll spend. This may be tough, but think about each person on your list and set a spending goal. Successful planning begins with determining a final total for all your gifts. Make sure that your numbers are realistic and achievable. 3. Budget is the name of the game. Ideally, planning should begin at the first of the year. Take the grand total, dividing it by 12 and depositing that amount in your bank account each month. You would be very prepared come holiday shopping time. But, it s not too late to start your holiday budget now: Just divide your gift total by the number of months left until shopping time and save that amount each month. 4. Keep funds separate. It s not a great plan to mingle your every day money and your gift savings. 5. Shop ahead. One of the best ways to keep your budget in line is to shop for your gifts throughout the year. Source: Don t forget to continue exercise during the Holidays and Winter Months! Running around the house or 10 minutes dance parties work great to release energy! Thanksgiving Tips and Tricks Thanksgiving is one of my favorite times of year. Food, family, and friends come together for what is always a memorable day. For some, it s just another day with family and friends. For others, it s the kick-off to holiday shopping. For me, it s the beginning of the holiday season. A time of year that is filled by spending time with family and friends over great meals. If you re planning to host a dinner or party this year, I have a few tips to help take some of the stress out. Start with a plan When cooking for large groups start by making a list of every dish you want to serve. From there, make a list of all of the ingredients needed and then a list of what needs to be prepared and how long each dish needs to cook. During that process also note what can be prepared the day before. Certain items like desserts, casseroles, and other sides can be prepared the day before. A lot of your prepping - chopping, slicing and measuring out certain ingredients can also be done the day before. Prepare first, cook second Before beginning to cook organize everything that you need. Pull out all of the ingredients, pots, mixers, knives, dishes and anything else that you will need to use to cook. This keeps you from scrambling to find something in the midst of trying to cook multiple dishes. Next, review your menu and figure out what needs to be cooked and served first, what dishes can be cooked, set off to the side and reheated, and what dishes can be cooked together. Answering these questions is important if you are cooking multiple dishes with limited space. If you didn t prepare them the day before, casseroles can be cooked, set off to the side and then reheated while the turkey is being finished and carved. Or, if you have two items that cook at separate temperatures, one at 350 and one at 400, you can cook them together at 375 (as long as they aren t baked goods). 3

CARTER COUNTY OHCE NEWS 47th Annual Carter County Arts and Craft Festival & Food Fair Friday Saturday Nov. 9th Nov. 10th 9 A.M.

00 1/2 of proceeds go to Carter County 4-H Sponsored By: Carter County Oklahoma Home & Community Education Carter County OHCE

10:30 am to 11:00 am Program starts at 11:00 am Cost $20.00 CCOCHE members please pay your group treasurer.

Money is Due by Tuesday, November 20th If you are a member of CCOHCE and attend you will be refunded 1/2 of your cost.

Monday Tuesday Wednesday Thursday Friday Saturday 1 2 3 9:30 am Golden Girls OHCE 4 5 6 7 9 am 8 9 10 Triangle OHCE 11 12 13 14

4 CARTER COUNTY OHCE NEWS 47th Annual Carter County Arts and Craft Festival & Food Fair Friday Saturday Nov. 9th Nov. 10th 9 A.M. - 8 P.M. 9 A.M. - 5 P.M. Hardy Murphy Coliseum Ardmore, OK Parking $4.00 1/2 of proceeds go to Carter County 4-H Sponsored By: Carter County Oklahoma Home & Community Education Carter County OHCE Christmas Luncheon Tuesday, December 4th Hostess - Busy Stan Patty Community Center at Sullivan Park in Lone Grove Registration 10:30 am to 11:00 am Program starts at 11:00 am Cost $20.00 CCOCHE members please pay your group treasurer. Group treasurer please send one check and list of names to Kaye Seeliger. Money is Due by Tuesday, November 20th If you are a member of CCOHCE and attend you will be refunded 1/2 of your cost. If you are not a CCOHCE member and would like to attend, please contact Kaye Seeliger at November 2018 Sunday Monday Tuesday Wednesday Thursday Friday Saturday :30 am Golden Girls OHCE am Triangle OHCE Extension Office 11:30 am Closed Dickson OHCE pm Busy OHCE Registration Due for CCOHCE Christmas Luncheon Due $20.00 Extension CCOHCE Budget/ Yearbook Meeting Arts & Craft Festival At Hardy Murphy Coliseum Office Closed 4

CARTER COUNTY OHCE NEWS Arts & Crafts Festival & Food Fair Hostess/Cookbook Table Friday 9am-Noon Noon-3pm 3pm-6pm 6pm-8pm Saturday 9am-Noon Noon-3pm 3pm-5pm Arlie& Peggy Blount Emily and Jim Bouse

5 CARTER COUNTY OHCE NEWS Arts & Crafts Festival & Food Fair Hostess/Cookbook Table Friday 9am-Noon Noon-3pm 3pm-6pm 6pm-8pm Saturday 9am-Noon Noon-3pm 3pm-5pm Arlie& Peggy Blount Emily and Jim Bouse Marilyn and Larry Neubauer Denny & Sandy Alexander David & Eileen Annis Norma Woods & Jody Williams Kaye Seeliger , is the contact person for the Hostess/Cookbook table. Need to fill the Saturday space! Kitchen Schedule 4 workers per shift Friday, November 9th 9:00 am 2:00 pm Golden Girls 2:00 pm - 5:00 pm Busy 5:00 pm - 8:00 pm Triangle Saturday, November 10th 8:00 am - Noon Dickson Noon - 3:00 pm Triangle 3:00 pm - Close Dickson 3 HOMEMADE pies and 1 pan of brownies per club NO CREAM PIES EAT BEFORE OR AFTER YOUR SHIFT NOT WHILE YOU ARE WORKING PLEASE remain in the kitchen during your shift Members-at-Large MUST CONTACT Phyllis Turner at (580) if you wish to work in the kitchen. Don t Forget! Nov 4 Daylight Savings Time Ends Nov 12 Extension Office Closed - Veteran s Day Nov 9 10 Arts & Craft Festival & Food Fair at the Hardy Murphy Coliseum Nov Office Closed - Thanksgiving Nov 20 CCOHCE Christmas Luncheon Registration due to your Group Treasurer Cost $20.00 Nov 29 CCOHCE Budget Meeting at 9:30am at CCOHCE meeting room Nov 29 CCOHCE Yearbook Meeting at 10:00am CCOHCE meeting room Dec 4th CCOHCE Christmas Luncheon at Stan Patty Community Center at Sullivan Park in Lone Grove Registration 10:30 am Program starts at 11:00 am Cost $20.00 Slow Cookers Slow cookers are a great kitchen appliance for helping those of us with busy days still serve a homemade dinner; but there are a few things you should know to make sure that the meal is prepared safely. Read more tips from a Texas A&M AgriLife Extension registered dietitian on slow cooker food safety. You can go to our Facebook page for the link or use this link provided. slow-cooker-safety/ They also have some great recipes on another link. For an example: Chicken Taco Chili Slow Cooker Herb Turkey Breast Cheesy Chicken Spinach Noodle Casserole Italian Chicken Slow Cooker Peach Cobbler Slow Cooker Street Tacos 5

CARTER COUNTY FCS NEWSLINE Day-After Turkey Soup Yield: 4 Quarts Serving size: 1 1/4 cups soup Ingredients Carcass of one turkey (about 1½ pounds) without skin 8 cups low-sodium chicken broth 1 head

large sweet potato, peeled and cut into ½-inch dice 1 cup small dry pasta shape, such as ditalini ¼ cup loosely packed fresh dill sprigs, chopped ½ teaspoon freshly ground black pepper Kosher salt

Put the turkey carcass, broth, garlic, bay leaves and thyme in a large Dutch oven (cut carcass in pieces if necessary so it fits) and add enough water to cover by an inch.

Add all but 2 cups of the broth back to the Dutch oven; reserve the remaining broth for another use (it will keep refrigerated up to 3 days or frozen up to 1 month). 2. Add the turkey meat, green beans, corn and sweet potatoes to the pot; cover and cook over medium heat for 15 minutes.

6 CARTER COUNTY FCS NEWSLINE Day-After Turkey Soup Yield: 4 Quarts Serving size: 1 1/4 cups soup Ingredients Carcass of one turkey (about 1½ pounds) without skin 8 cups low-sodium chicken broth 1 head garlic, halved crosswise 2 bay leaves 2 sprigs fresh thyme 2 cups diced skinless turkey meat (white or dark meat) ½ pound green beans, trimmed and cut into 1-inch pieces 2 cups frozen corn kernels 1 large sweet potato, peeled and cut into ½-inch dice 1 cup small dry pasta shape, such as ditalini ¼ cup loosely packed fresh dill sprigs, chopped ½ teaspoon freshly ground black pepper Kosher salt Crusty bread for serving Directions 1. Put the turkey carcass, broth, garlic, bay leaves and thyme in a large Dutch oven (cut carcass in pieces if necessary so it fits) and add enough water to cover by an inch. Bring to a boil over medium-high heat; lower heat and simmer, uncovered, about 40 minutes. Strain the soup through a fine-mesh strainer into a large bowl; discard the solids. Add all but 2 cups of the broth back to the Dutch oven; reserve the remaining broth for another use (it will keep refrigerated up to 3 days or frozen up to 1 month). 2. Add the turkey meat, green beans, corn and sweet potatoes to the pot; cover and cook over medium heat for 15 minutes. Add the pasta and continue to cook, uncovered, until the pasta and potatoes are tender, 10 to 12 minutes. Stir in the dill and pepper and season to taste with salt. Serve with the bread. Nutritional analysis per serving: Calories: 103, Carbohydrates: 15g, Protein: 8g, Total Fat: 1g, Sugar: 2g, Dietary Fiber: 1g, Cholesterol: 18mg, Sodium: 149mg Source: Bringing the University to You! We re on the web! 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 age, race, color, religion, sex, sexual orientation, genetic information, gender identity, national origin, disability or status as a veteran, and is an Equal Opportunity Employer. This Newsletter is one way of communicating educational information to the interested citizens of Carter County. Phone: FAX: danielle.l.wells@okstate.edu Editor: Danielle Wells, Extension Educator Family & Consumer Science/4-H Youth Development Sandra Lee, Senior Administrative Support Specialist Happy Thanksgiving from all us at Carter County OSU Cooperative Extension! 6

Waffle It! Adapted from a presentation by

Waffle It! Adapted from a presentation by Waffle It! Prepared by Susan Routh Grady County Family and Consumer Sciences Extension Educator for Oklahoma Home and Community Education of Grady County October 2017 Adapted from a presentation by Radonna