10 Tips to Lose

the Weight for

Good

2

Tips From

Heloise

2

Portion Control

Tips

3

The Ready

Campaign

3

Recipes 4

Calendar

Events

4

Topics

1. Change the way you

describe your goals: Call

it whatever you want, but

don’t call what you’re

doing a diet. You will

succeed, when you make a

lifelong commitment to a

healthier lifestyle.

2. Make your goal

meaningful: Shift your

focus from—”I want to fit

into those jeans” to “I want

to feel good and have more

energy.” How you feel

instead of how you look—

tend to have greater staying

power over time.

Concentrating on the

feel-good benefits you’re

getting also helps you to

stick with something.

3. Break up with things that

don’t work: Consider what

you’ve done in the past to

try to lose weight. What

you could do differently

this time?

4. Make it easy on

yourself: Set yourself up

for success with some

small tweaks, starting at

home. Do things that will

help, not hinder, your

weight loss.

5. Form a fan club: Tell

supportive friends, and

family members about the

changes you’re trying to

make.

6. Be flexible: Something is

bound to pop up that can

throw you off track—

expect the unexpected.

The key is to be ready,

willing and able to revise

your routine and find ways

around obstacles.

7. Tune into your hunger:

To prevent overeating, rate

your hunger on a scale of 1

to 10, with 10 being

extremely hungry. Eat

when you’re in the middle

of the scale. If you know

you won’t be able to eat

later, have a snack or

small meal when your

hunger is low.

8. Make yourself

accountable. Keep a

food and exercise diary.

Consistently recording

your eating and exercise

habits, along with

weighing yourself

regularly, gives you

some advantages.

9. Know your emotional

triggers: Using food to

handle boredom,

frustration, stress, anger,

or sadness can sabotage

your efforts.

10. Make sleep a priority:

Studies show that not

getting enough sleep

triggers hormonal

changes that lead to

feeling hungrier.

There’s no understand-

ing the importance of a

good night’s rest.

10 Tips To Lose the Weight for Good…...Source webmd.com

Tips From Heloise

medium rate. If the steak

is really firm, it’s well

done.

Hair Brushes Dirty? Pull

out all hair stuck in the

bristles, mix half white

household vinegar with half water. Soak for an

hour or so; rinse completely. (Don’t soak a

wooden brush.) Shake off the water and air dry.

How to Tell if a Pineapple is Ripe: Pick the pineapple up and

sniff the bottom, which should have a sweet smell. Next, pull out

a leaf, which should come out easily, which indicates it’s ripe.

Computer Mouse Needs Cleaning? Unplug the mouse.

You don’t even have to take it apart. Dip a cotton swab into

white vinegar & spin the ball as you wipe the swab around it.

Spin the ball as you dry it with a soft cloth.

How Do You Know When a Steak is Done? If the steak is soft,

it’s rare or undercooked. If it’s firm, and bounces back a bit, it’s

Practice

Mindful

Eating

Pittsburg County OHCE Newsletter

Portion Control Tips Today’s portion sizes are easily 2-3 times larger than 20 years ago. A typical

blueberry muffin in the 90’s weighted 1.5 ounces and contained 210 calories. Today’s muffins usually weigh 5 ounces

and pack 500 calories. It doesn’t help that they make plates, bowls, and cups larger today encouraging us to consumer

larger portions. But Cornell University Food and Brand Lab has research showing that we’re satisfied eating less as

long as the portions we serve ourselves is smaller. So how do we do this? First, use a small spoon to serve high calorie

foods like casseroles, potatoes, and my favorite, ice cream. (This cuts consumption by 14%). Save the large serving

spoons for lower-calorie foods like fruits and vegetables.

Downsize your plates and bowls and avoid the average increase of eating 31% more food. Divide muffins, cookies and

bagels into smaller portions and share them with friends or wrap up for later. Automatically remove one piece of fried

food from your plate upon receiving it. This downsizing leads to routinely eating smaller portions. You might consider

ordering the smallest size available. Also serve meals restaurant-style instead of family –style and you’ll eat 20% fewer

calories. Use dark-colored plates when eating higher-calorie white foods such as mashed potatoes or pasta. The higher

contrast in color resulted in people eating 18% less food.

Use tall, slender glasses instead of short, wide glasses for drinks of juice. Americans focus more

on height than width visually. Cut large pieces of food such as meat, baked potatoes, lasagna, and

pancakes into smaller, bit-sized pieces and pile together giving the impression of a large serving.

Finally, chew those small bites of food longer and you’ll find you’re satisfied with eating less.

More chewing helps us feel satisfied when eating smaller amounts of food.

The Ready Campaign The Ready Campaign (community.fema.gov)

established four universal building blocks of emergency preparedness: Be informed, Make a

Plan, Build a Kit, and Get Involved. America’s PrepareAthon! builds on this foundation by

encouraging millions of Americans to focus on a simple, specific activity that will increase

preparedness. America’s PrepareAthon! a new national community-based campaign for action

that focuses on increasing emergency preparedness through hazard-specific drills, group

discussions and exercises. National PrepareAthon! Days are held every spring and fall. During

National Preparedness Month we ask you, your family, community and workplace to take action by planning a Nation-

al PrepareAthon! Day on or around September 30th. We recommend using digital media tools as a way to promote

National Preparedness Month, September 1st-30th. The 2014 National Preparedness Month theme is: “Be Disaster

Aware, Take Action to Prepare” Here is how to Promote & Participate in 2014 National Preparedness Month (NPM)

• Week 1 – How to… Reconnect with Family After a Disaster. • Week 2 – Know How To plan for specific needs be-

fore a Disaster. • Week 3 – How to… Build an Emergency Kit. • Week 4 & 5 – How to-Practice for an emergency.

Here is a checklist of how you can get started to be a part of this campaign. Download the NPM Digital Engage-

ment Toolkit For tips and information about NPM visit: www.ready.gov/september Register for National Pre-

pareAthon! Day: www.ready.gov/prepare Join the National Preparedness Month Thunderclap that will launch in

mid-August. For more details visit: www.ready.gov/september. Use the hashtag #NatlPrep and encourage your

followers to do the same Follow @Readygov and @PrepareAthon on Twitter Source: FEME.gov

Easy Garlic-Cheese Biscuits Cheesy Hamburger Hash

2 cups original Bisquick mix

2/3 cup milk

1/2 cup shredded cheddar cheese

1/4 cup butter or margarine, melted

1/4 tsp garlic powder

Heat oven to 450F. In medium bowl, stir Bisquick

mix, milk, and cheese with wire whisk or fork until

soft dough forms; beat vigorously 30 seconds. On

ungreased cookie sheet, drop dough by 10 to 12

spoonful's about 2 inches apart.

Bake 8 to 10 minutes or until

golden brown. In small bowl, stir

butter and garlic powder until well

mixed; brush on warm biscuits

before removing from cookie sheet.

Serve warm. YUM

Nutrition Info: 1 biscuit: calories 165; Fat 10g;

Cholesterol 20mg; Sodium 410mg; Carbs 15g;

Protein 4g.

1 lb lean ground beef 1 TBS butter or margarine

1 bag (1 lb 4 oz) refrigerated diced potatoes & onions

1 can (14.5 oz) diced tomatoes with Italian herbs (or

other variety), undrained

1 TBS pizza seasoning or Italian seasoning

1-1/2 cups shredded pizza cheese blend (mozzarella &

cheddar cheeses)

2 TBS chopped fresh parsley

Cook beef over medium-

high heat 10 minutes,

stirring until brown; drain. Remove beef from skillet.

Melt butter in same skillet. Add potatoes, cover and

cook over medium heat 5 minutes, stirring until almost

tender. Stir in beef, tomatoes & pizza seasoning. Cook

about 5 minutes, stirring until thoroughly heated.

Sprinkle with cheese and parsley. Cover until cheese

melts.

Nutrition Info: Calories 515, Fat 27g, Cholesterol

115mg; Sodium 480mg; Carbs 31g; Protein 37g.

Calendar Events

Oct 4 18th Annual Old Town Wild

West Festival

Oct 25 Let’s Make A Difference Day

3rd & Chadick—7:30 a.m.

Oct 25 4-H Banquet 6 p.m.—EXPO

FCS Newsline Editor……

LaDell Emmons, Ext. Educator

Family & Consumer Science

ladell.emmons@okstate.edu

Prepared by: Pat A. Tolson,

County / CNEP Secretary

pat.tolson@okstate.edu

918.423.4120

There are only two ways to live your life.

One is as though nothing is a miracle.

The other is as though everything is

a miracle.

- Albert Einstein

The person who sends out positive thoughts

activates the world around him positively and

draws back to himself positive results.

- Norman Vincent Peale