Strengthening Oklahoma Families

Transcription

1 Strengthening Oklahoma Families Carter County OSU Extension 107 1st Avenue SW - Ardmore, OK Phone: (580) Fax: (580) March/April 2015 Inside this issue: Keep It Small Filthy Dishwasher? How to Naturally Clean It Is There Anything You Can Do to Stop a Cold Before It Starts? Shower Curtain - Deep Clean Makeover Your Meals with Heart- Healthy Swaps Important Dates to Remember OHCE News CCOHCE Cookbook Recipes Due Carter County Jr. Livestock Show Kitchen Schedule 5-County OHCE Meeting Recipe: Balsamic Chicken with Mushrooms Cell phones are handy tools in emergency situations For many people, their cell phone is simply a way of keeping in touch with family and friends, snapping a few photos, video recording a special event or playing a few rounds of Trivia Crack or solitaire. However, that phone also can be a useful tool during a disaster or an emergency situation, said Gina Peek, Oklahoma State University Cooperative Extension housing and consumer specialist. First and foremost, keep your phone charged. If your home has lost power, use the phone charger in your vehicle, Peek said. There also are a number of battery powered and solar charging devices available. Consider purchasing one of them to keep in your emergency kit. It is vital to have important contact numbers stored in your phone. Be sure to include the numbers for your physician, your insurance agency and family members. It also is a good idea to have a printed list of phone numbers to keep in your emergency kit should your phone get lost or destroyed in an emergency situation or disaster. Having a paper list of these numbers can save you a lot of time when you need to reach someone quickly. I m sure you ve all heard about storing phone numbers in your phone under the name of ICE. If not, this stands for in case of emergency, and can help first responders contact your family in an emergency situation, she said. You can program the numbers as ICE Mom or ICE Husband so emergency personnel will know with whom they are speaking. As a safety precaution, some people have a passcode on their phones so someone is not able to pick it up and use it. Because of this, your contact list is not accessible. Fortunately there is a way around this. For example, if you have an iphone and are using IOS 8.1.3, there is an app called Health available. Consumers can input emergency contact information there and when an emergency responder or other person trying to help slides to unlock your screen, they can click on the word emergency on the bottom left side, then click on *Medical ID. Consumers can include information such as drug allergies, emergency contact phone numbers, blood type and even indicate if they are an organ donor. Other apps consumers should definitely have on their phones are local news stations, weather emergency apps and Oklahoma s Mesonet app. We all know living in Oklahoma how quickly a tornado can form. These emergency apps on your phone can help keep you up to date if you re not able to watch breaking news on TV or hear it on the radio, Peek said. If you don t have any of these weather or news station apps on your phone, now is a great time to download them since tornado season is just around the corner. It also is a good time to check your emergency kit, both at home and in your vehicle, to see if anything needs to be replaced or replenished. Make sure all batteries in flashlights and radios are new. Oklahoma State University, U. S. Department of Agriculture, State and Local governments cooperating. Oklahoma State University in compliance with Title VI and VII of the Civil Rights Act of 1964, Executive Order as amended, Title IX of the Education Amendments of 1972, 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, gender, age, religion, disability, or status as a veteran in any of its policies, practices, or procedures.

2 Page 2 CARTER COUNTY FCS NEWSLINE Keep It Small People eat more when they're offered larger servings. But is it more food or bigger plates, bowls, bags, or other containers that makes the difference? To find out, Belgian researchers offered 88 college students one of three bowls of M&M's to snack on as they watched a 22-minute TV show: a small (one-cup) bowl filled with 7 ounces of candy, a large (three-cup) bowl with 7 ounces of candy, or a large (threecup) bowl filled with 21 ounces of candy. The students ate twice as much candy from the two large bowls (about 2 ounces, or 300 calories' worth) than they did from the small bowl (about 1 ounce, or 150 calories' worth). What to do: If your dishes are generously sized and you're trying to eat less, maybe it's worth investing in a new set. And keep in mind that you might eat more of the remaining chips or cookies or crackers at the bottom of a large bag than you might from a smaller bag. Also, repackage food from large bags into smaller (preferably reusable) containers. And if you don t want to eat the entire dish at a restaurant, ask the server to wrap half of it up before it reaches the table. Source: Nutrition Action Filthy Dishwasher? How to Naturally Clean It Yes, your dishwasher is made for washing dishes, but what happens to all the bits of food and other grime that get washed away? Sadly, they don't magically disappear. Just like the sink, giving your dishwasher a good cleaning keeps it from being a deceptively dirty spot. And this cleaning solution uses natural ingredients and is complete after a single dishwasher cycle with absolutely no scrubbing. Empty your dishwasher, and remove or pull out the lower dish rack as far as possible. Locate the drain, and clean around it, removing the filter and thoroughly washing. Check all the spinning arms, and clear holes of debris or buildup with a paper towel. Place one cup of plain white distilled vinegar in a container on the bottom rack of the dishwasher. Now pour a half-cup of baking soda into a small dish and place on the top rack, or swap for two dishwasher-cleaning bombs. Run the dishwasher, and let the vinegar and baking soda work their magic. Vinegar is naturally antibacterial, breaking up buildup while cleaning. Baking soda helps bust up hard water collections and works together with the vinegar to super clean the inside of your dishwasher. Once the dishwasher has run through the cycle, let it sit closed for 20 minutes and continue to steam clean. Now open the dishwasher, and wipe the inside with a paper towel or soft sponge. Along with being shiny clean, your dishwasher will work wonders on your dishes! Add cleaning your dishwasher to your monthly cleaning list, and your dishes with thank you. Source:

3 Page 3 CARTER COUNTY FCS NEWSLINE Is There Anything You Can Do to Stop a Cold Before It Starts? The typical adult averages two to three colds a year, according to the Centers for Disease Control. And whether you ve already topped that number or you've somehow stayed congestion-free this season, you'd probably try pretty much anything that promises to stop a cold in its tracks before it gets into your respiratory system. But the truth is, once a cold virus enters your system, nothing will truly prevent it from running its course. That's right: So-called cold fighters such as vitamin C, zinc, and herbs like garlic just aren't supported by science, says Holly Phillips, M.D., a women's health specialist in New York City. And while OTC meds can ease symptoms, they're no cure for the congestion, runny nose, and body aches that confine you to the couch for three to 10 days, surrounded by tissues and comforted by a Real Housewives marathon. That said, you're not totally defenseless. If you can keep your immune system strong, you'll be more likely to fight off a cold virus invasion, says Phillips. Consider these immune system boosters your anti-cold arsenal. Score quality sleep. We know, easier said than done. But the fact is, inadequate sleep makes a dent in your immune system. "The exact mechanism of how sleep deprivation does this isn't entirely clear," says Phillips, "but some studies have shown that it derails T-cell functioning and increases inflammatory cytokines, both of which lessen our ability to fight colds and the flu." Load up on plant food. Fruits, veggies, and whole grains pack high quantities of antioxidants, which are critical for cell repair and give your immune system a lift, says Phillips. "They minimize stress on the immune system so it can better fight off infections." Eat more mushrooms. They have immune-upping powers and no, not the Harold and Kumar kind. We're talking about shitake mushrooms, which have a special place in ancient Chinese medicine. "They likely enhance cell lines involved in fighting infections, like interleukins and interferon," says Phillips. Make them a regular part of your meal plans by tossing them into stir-fries or salads. Cut stress. You've heard it a million times, but it's important, so it bears repeating. "Like sleep deprivation, long-term stress releases a cascade of stress hormones into your system, which ultimately lowers production of white blood cells, which are critical for fending off infections," says Phillips. Stay hydrated. We're talking hot soup, tea, and other steamy liquids, which help loosen mucus and make a sore throat feel better. Even room-temperature liquid can work. "Adequate hydration helps the body fight infection," says Phillips. Source: Shower Curtain - Deep Clean Feel no stain pain with our shower curtain mold and mildew removal tips. For a deep clean Here s a handy solution for keeping your shower curtain free of mold and mildew. Mildew loves shower curtains. Shower curtains usually come in two parts: the outer, decorative curtain and the water-repellent liner. Keeping the liner clean and dry is key to avoiding mold growth. Generally speaking, vinyl, and synthetic liners can be washed in the washing machine with laundry detergent and disinfecting bleach. After cleaning your shower curtain, you may want to do a quick clean of your shower with a disinfecting bathroom cleaner. Source:

4 CARTER COUNTY OHCE NEWS Page 4 Makeover Your Meals with Heart-Healthy Swaps Eating more heart-healthy is as simple as swapping out some of the less healthy foods you are currently eating for better options. Below, we ve listed 20 heart-healthy swaps you can try to start celebrating heart health month all year round! Dairy Swaps Butter for sautéing Olive oil or other vegetable oil Cheese as a topping on a sandwich or wrap Avocado Full-fat yogurt Light or nonfat yogurt Full-fat cheese Reduced-fat cheese, or use less of the full-fat cheese Cream in your coffee Half-and-half, or better yet, whole milk or soy milk Sour cream Nonfat plain Greek yogurt Cream cheese Mix of fat-free and low-fat cream cheese Grain Swaps White bread 100% whole wheat bread White rice Brown rice, wild rice, quinoa, or whole grain barley Seasoned rice mix from the store Brown rice seasoned at home with lemon juice, fresh parsley, and pine nuts Sugary cereal Oatmeal sprinkled with nuts and dried fruit Meat Swaps Steak Salmon or a tuna filet Cheeseburger Lean turkey burger with a whole wheat bun, topped with lettuce and tomato Chicken with the skin Chicken, skin removed Salami or bologna on your sandwich Reduced-sodium lean turkey or fresh cooked chicken breast Sides, Snacks, Etc. Chips Hummus and veggies Pretzels Light popcorn or dry-roasted, unsalted nuts Cookies for dessert Nonfat yogurt and fruit parfait Fries as a side Garden salad with dressing Canned soup Homemade soup with chicken, whole grain noodles, and packed with nonstarchy vegetables Source: Don t Forget! March 4-6 Carter County Jr. Livestock Show March 17 SE District OHCE Meeting in Coalgate March 25 Leader Lesson - Recycling Resources, Presented by Sara West, Marshall County FCS Educator, 10:00 am at the CCOHCE Meeting Room March 25 CCOHCE Committee Work Day, 11:00 am at the CCOHCE Meeting Room April 3 Extension Office Closed - Good Friday April 9 April 27 April 29 OHCE 5-County Meeting will be at the Johnston County OSU Extension in Tishomingo CCOHCE Executive Council at 9:30 am at the CCOHCE Meeting Room CCOHCE Winter Council at 9:30 am at the CCOHCE Meeting Room

5 CARTER COUNTY OHCE NEWS Page 5 CCOHCE Cookbook Recipes Due The Cookbook Committee needs everyone's recipes as soon as possible. The Committee will be is meeting on March 4th and 18th. We need your recipes... Please take them by the AAA office at 1505 N Commerce St - Suite 103 in Ardmore or to the Extension office or give them to your club member that is on the committee. We need 500 recipes that you have tried and know are good. If you have questions, please call the Extension Office at or Kaye Seeliger at Leader Lesson The March Leader Lesson will be about Recycling Resources presented by Sara West the Marshall County Family & Consumer Science Educator. It will be at 10:00 am on Wednesday, March 25th at the CCOHCE Meeting Room located at Hardy Murphy Coliseum under the green awning on the south side. Carter County Jr. Livestock Show Kitchen Schedule Wednesday, March 4th 10:00 am 3:00 pm..busy 3:00 pm 7:00 pm Any Members Thursday, March 5th 10:00 am 3:00pm...Dickson 3:00 pm - Close.Triangle Friday, March 6th 3:00 pm Close Golden Girls 5-County OHCE Meeting Come join us and learn about Gardening. It will be held on Thursday, April 9th at the Johnston County OSU Extension Office in Tishomingo. Workshops will be Fairy Gardens, Tools to make gardening easier, Weed Control, and Oklahoma Proven Varieties of Flowers and Plants. I hope to have more information before all the groups meet in March. So please be check your s. March 2015 Sun Mon Tue Wed Thu Fri Sat Carter County JR Livestock Show 9:30 am Golden Girls am Triangle 11:30 am Dickson SE District OHCE Meeting 1 pm Busy Leader Lesson/ Committee Work Day

6 Recipe Page 6 Balsamic Chicken with Mushrooms Try this low-coat dish that is both healthy and packed with flavor. Prep Time: 20 minutes This recipe serves 4 Ingredients 1 pound boneless, skinless, chicken breasts 1 tablespoon olive oil 1/4 cup flour 1 tablespoon trans-fat free margarine 10 ounces sliced mushrooms 1/4 teaspoon ground black pepper. 1/3 cup balsamic vinegar 1/2 cup fat-free, less sodium chicken broth Instructions 1. Place the chicken breast in a plastic bag and pound thin with a mallet. 2. Heat olive oil over medium-high heat in a skillet. 3. Dredge the chicken in flour and coat it on both sides. Add the chicken to the pan and sauté 5 minutes per side. Remove the chicken from the pan and set aside. 4. Melt the margarine in the pan. Add the mushrooms and pepper and cook for 5 minutes. Add the balsamic vinegar to the pan and bring it to a boil to reduce the liquid. Add the chicken broth to the pan and simmer 2 more minutes. 5. Add the chicken breast back to the pan and simmer for 5 minutes Side Suggestion: Serve this over brown rice, quinoa, or another whole grain. Add a nonstarchy vegetable like steamed broccoli or green beans to complete your meal. Nutritional Facts - Serving Size: 1 chicken breast with mushrooms: Calories: 240, Sodium: 150mg, Carbohydrates: 65g, Dietary Fiber: 1g, Protein: 27g, Fat: 9.0g, Saturated Fat: 1.9g, Cholesterol: 65mg, Sugar: 4g, Potassium: 480mg, Source: Bringing the University to You! We re on the web! The Oklahoma Cooperative Extension Services offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, status as a veteran or disability in any of its policies, practices or procedures 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 Secretary