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
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
Prepared by: Pat A. Tolson,
County / CNEP Secretary
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