Pisburg County Extension Office Address 707 West Electric McAlester OK 74501 Phone 918.423.4120 Email Rachel Lockwood [email protected]Website www.oces.okstate.edu/pisburg In this issue: Recipe Hing The Walking Trail OHCE News February 2017 Heart Disease Is Not Just a Man’s Disease STRENGTHENING OKLAHOMA FAMILIES Family and Consumer Science News While many women across the state are focusing on lile candy hearts with cute sayings printed on them, or large heart-shaped boxes filled with delicious chocolates, they should take note of February as Heart Health Month and concen- trate on their heart health. Contrary to popular belief, heart disease is not just a man’s disease, said Janice Hermann, Oklahoma State University Cooperave Exten- sion nutrion specialist. “Many people believe the num- ber one disease of women is cancer, but heart disease is the leading cause of death of women in the United States and is responsible for nearly 162,000 deaths each year,” Hermann said. “In comparison, about 41,000 women die annually from breast cancer. Heart disease is something all women need to take seriously.” Risk factors are condions or hab- its that make a person more likely to develop a disease. They also are in- dicators that can make an exisng disease can get worse. Some of these factors within a person’s con- trol include cigaree smoking, high blood cholesterol, being overweight, physical inacvity and diabetes. Research shows that more than 95 percent of those who succumb to heart disease have at least one of these major risk factors. “There are some risk factors that are beyond your control and can’t be changed. These include age and a family history of early heart dis- ease,” she said. “For women, age becomes a risk factor at 55. Women who have gone through early meno- pause, either naturally or because of having had a hysterectomy, are twice as likely to develop heart dis- ease as women the same age who have not yet gone through meno- pause.” You may ask why 55 is the magic age for women. This is the meframe when women tend to de- velop other risk factors for heart dis- ease. For those whose father or brother had a heart aack before age 55, or if your mother or sister suffered a heart aack before age connued on page 2
In this issue: Recipe Hitting The Walking Trail OHCE News
February 2017
Heart Disease Is Not Just a Man’s Disease
STRENGTHENING OKLAHOMA FAMILIES Family and Consumer Science News
While many women across the state are focusing on little candy hearts with cute sayings printed on them, or large heart-shaped boxes filled with delicious chocolates, they should take note of February as Heart Health Month and concen-trate on their heart health.
Contrary to popular belief, heart disease is not just a man’s disease, said Janice Hermann, Oklahoma State University Cooperative Exten-sion nutrition specialist.
“Many people believe the num-ber one disease of women is cancer, but heart disease is the leading cause of death of women in the United States and is responsible for nearly 162,000 deaths each year,” Hermann said. “In comparison, about 41,000 women die annually from breast cancer. Heart disease is something all women need to take seriously.”
Risk factors are conditions or hab-its that make a person more likely to develop a disease. They also are in-dicators that can make an existing disease can get worse. Some of these factors within a person’s con-trol include cigarette smoking, high blood cholesterol, being overweight, physical inactivity and diabetes.
Research shows that more than
95 percent of those who succumb to heart disease have at least one of these major risk factors.
“There are some risk factors that are beyond your control and can’t be changed. These include age and a family history of early heart dis-ease,” she said. “For women, age becomes a risk factor at 55. Women who have gone through early meno-pause, either naturally or because of having had a hysterectomy, are twice as likely to develop heart dis-ease as women the same age who have not yet gone through meno-pause.”
You may ask why 55 is the magic age for women. This is the timeframe when women tend to de-velop other risk factors for heart dis-ease. For those whose father or brother had a heart attack before age 55, or if your mother or sister suffered a heart attack before age
continued on page 2
Heart Disease continued from page 1
65, you are more likely to get heart disease yourself.
“As I said before, there are some factors beyond your control, but it’s important to realize you do have control over many others,” Hermann said. “Regardless of your age, background or health status, you have the ability to lower your risk of heart disease. Protecting your heart can be as simple as taking a brisk walk on a regular basis or getting the support needed to maintain a healthy weight.”
However, it is imperative to keep in mind that doing one healthy thing will take not care of the risk of heart disease. For example, some may believe if they walk or swim on a regular basis, they can still smoke. This will not work.
To properly protect your heart, you must make changes that address each and every one of the risk factors you may have. Just because you have only one or two risk factors for heart disease does not make you safe.
“Having just one risk factor can double your chances of de-veloping heart disease,” Her-mann said. “Having more than one risk factor is extremely serious because each risk factor can worsen the effects of other factors. Two risk factors increase the chances of developing heart disease fourfold. Your risk is more than tenfold with three or more risk factors.”
About half of middle-aged women already have at least one heart disease risk factor, and about a third of this population
has one risk factor that is changeable. In addition, 17 percent of women ages 40 to 60 have three or more modifiable risk factors. Lifestyle changes are a key way to lessen these factors. However, making lifestyle changes tend to have a longer-lasting success rate if they are made gradually and one at a time.
“As we celebrate Valentine’s Day and feel the love in the air, take some time to think about your heart health and the steps you can take to reduce your risk factors for heart disease,” Hermann said.
Fudgy Fruit
Ingredients
6 teaspoons chocolate chips (semi-sweet) 2 bananas (large, peeled and cut into quarters) 8 strawberries (large) 1/4 cup peanuts (chopped, unsalted)
Directions
1. Place chocolate chips in a small microwave safe bowl. Heat on high for 10 seconds and stir. Repeat until chocolate is melted, about 30 seconds. 2. Place fruit on a small tray covered with a piece of waxed pa-per. Use a spoon to drizzle the melted chocolate on top of the fruit. 3. Sprinkle the fruit with chopped nuts. 4. Cover the fruit and place in the refrigerator for 10 minutes or until the chocolate hardens. Serve chilled.
Makes 4 servings
Total Cost: $1.22
Serving Cost: $0.31
Nutritional Information:
1/2 banana & 2 strawberries.
Calories 151; total fat 6g; sat fat 2g; chol 0mg; sodium 2mg; total carb 24mg; dietary fiber 4 mg; total sugars 13mg; added sugars included 3g; protein 3g; vit D 0IU; cal 16mg; iron 1mg; pot 371mg:
Enjoy the great outdoors and get an aerobic boost when you step off the sidewalk
and onto a rustic trail for your walking exercise.
A new twist on your walking routine may help you feel more energized and offer the long-term
weight-management results you desire. The intensity of the trail walking experience (and the effects on
your muscles) is enhanced because the ground surfaces and slopes vary. Trail walking is an
invigorating and effective way to incinerate calories and improve your aerobic fitness level. With a little
bit of forethought and easy preparation, you can walk outdoors during the cooler months to reap the
benefits of fresh outdoor exercise.
Be Prepared Consider a small pack to tote a filled water bottle, sunscreen, medications and test kits (blood glucose meter, glucose tabs) bug spray, a map, and a cell phone. If you are going alone, leave a note with your intended route. Include some binoculars for nature watching. Be aware of pending inclement weather and pack accordingly.
Dress for Comfort & Support
Layer your clothes for comfort and weather protection. In tick country, long sleeves and long pants
are essential. Your base layer should wick sweat away from your body to keep skin dry.
Look for performance fabrics such as Thermion, polypropylene, Thermax, Thinsulate, and silk rather
than cotton. The middle layer serves as insulation; polar fleece or high-tech knit or wool is ideal
and can be removed if you get too warm. The outer layer should be a waterproof and
windproof breathable jacket.
Basic trail walking: Stand tall and erect. Step forward with one foot, landing toe-ball-heel, and
pull your other foot through to take the next step.
Rest & Check
Give yourself time to rest and check your pulse (blood sugar). If you have diabetes, be sure to have
supplies on hand so you can easily access medications or snacks.
Stay Hydrated
To stay hydrated, drink plenty of caffeine-free fluids, such as water and other sugar-free options.
Get Out & Enjoy Nature
Don't forget to stop and smell the flowers or take in some of nature's best sights and sounds.
Visit your local parks and recreation website to discover walking trails in parks, nature preserves,
and other conservation areas near you.
Source: defeatdiabetes.org
Oklahoma State University, in compliance with Title VI and VII of the Civil Rights Act of 1964, Executive Order 11246 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 Oppor-tunity, 408 Whitehurst, OSU, Stillwater, OK 74078-1035; Phone 405-744-5371; email: [email protected] 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 405-744-9154. 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 for Agricultural Programs and has
We are all excited about our events occurring during the next few months. Plans continue for our Annual Awards Banquet hosted by Northtown club, our 21st Annual Kids Fair and the hosting of the SE District Meeting. I am looking forward to visiting you all soon at the Awards Banquet. Below are more details regarding each event.
February 21st, 2017; 10:00 a.m. OHCE Annual Awards Banquet at the Extension Office
$5.00 per person and desserts will be provided.
This is a good time for treasurers to bring accounting books for auditing.
Please bring your recycled Pringles snack cups for the trash to treasure workshop Cathy Housely will be providing during the SE District Meeting.
Bring your $20.00 registration fee for the SE District Meeting.
March 11th, 2017; 21st Annual Kids Fair at the SE Expo Center
More details will be provided at Annual Awards Banquet
March 27th, 2017; Preparations for SE District Meeting
10:00 a.m.-2:00 p.m.: Set up time at Expo for SE Dist. OHCE Meeting
4:30 p.m. Tour of the McAlester Scottish Rite Temple
March 28th, 2017; SE District OHCE Meeting– SE Expo Center
Host volunteers need to arrive by 7:00 a.m.
We need volunteers to host workshops– more details will be
