(StatePoint) What’s more important: diet or exercise? Anyone who’s tried to lose weight and maintain a healthy lifestyle has likely asked this question.
Sixty-eight percent of people want to lose 10 pounds or more, according to a recent Harris Poll on behalf of Nutrisystem. It’s always a good time to get started on your goals. So, should you focus on diet, exercise or both?
When it comes to weight loss, the split should be roughly 80 percent focus on what you eat and 20 percent on exercise. The logic is simple, say experts.
“It’s all about calories in and calories out. If you’re eating less and exercising, you’re going to burn more calories,” says Courtney McCormick, corporate dietitian at Nutrisystem. “However, exercise often makes us hungrier, which is why many people who only change their exercise habits don’t see the scale move.”
To achieve a healthier lifestyle and shed weight, consider these quick tips that combine both diet and exercise.
• Eat more often: A 2015 study from the Journal of the Academy of Nutrition and Dietetics found that on average, people who ate six times or more daily consumed fewer calories, had a lower body mass index, and ate more nutrient-rich foods than those who didn’t eat at least six times a day. Eating smaller meals every three hours keeps you feeling full, controls blood sugar and helps boost metabolism.
• Watch portions: American portions have become too big; and those used to dining out may consider restaurant portions to be correct, when they’re often four times as large as what’s recommended. Learning portion control is key to losing weight. When eating out, ask for a to-go box and save half for later. You can also turn to plans, like Nutrisystem, which deliver portion-controlled meals to your home.
• Veg out: Vegetables are low in calories, high in filling fiber and loaded with nutrients. For breakfast, add spinach to an omelet; at lunch, pile your sandwich high with fixings like tomatoes, cucumbers and peppers, or use lettuce as a wrap instead of bread. During snack time, munch on carrots dipped in hummus or blend kale into a fruit smoothie.
• Drink more water: A study found that when people drank six cups (48 ounces) of cold water, they increased their resting calorie burn by up to 50 calories each day. Another study found that dieters who drank two eight-ounce glasses of water before meals lost 36 percent more weight over three months than those who didn’t sip before sitting down to eat. So, fill up that water bottle!
• Get moving: The Centers for Disease Control and Prevention recommend 150 minutes of aerobic activity weekly, but research suggests that it doesn’t matter if you exercise for two-and-a-half hours straight or break it up into 10-minute chunks. Aim for 30 minutes of exercise per day then build up to 60 minutes when you’re ready.
More diet and exercise tips can be found at leaf.nutrisystem.com.
Remember the key to meeting your weight loss and health goals is to make sustainable lifestyle changes. Focus on eating better and moving more and you’ll be on the right track.
Summer is officially here by the time this paper gets circulated on Thursday morning.I thought it arrived about a month or more ago, based on our temperatures we’ve seen.Electric bills are getting higher and we are still in great need of rain.The weather forecasters are predicting that this week we might have a pretty good chance to get some of that moisture.Outdoor plants are beginning to shrivel up unless they get a regular watering.Crops are suffering in the fields and ponds can sure use a replenishing, too.
The group of folks that worked so hard on helping to make our town look better, was treated to a lunch by Laura Jackson at The Parlor on Saturday a week ago.There was even one individual that was not a member of the group, that drove down from Oklahoma City, just to help with the clean up around Ryan.He got up early Saturday morning to arrive in Ryan by 7:15am to get with the group.He worked all morning and into the afternoon in the scorching heat.This individual is Rick Blanchard, son of Theresa Blanchard.Rick grew up in Ryan and graduated from high school here, too. If this doesn’t make us feel guilty, that there are folks that live in this town, that wouldn’t bother to begin to help make this town look like a town with a lot of pride and people that care about how their town looks. Thanks to Rick, and again to all the rest of the folks that worked so hard together.
Next thing on my list is the Ryan cemetery dinner that took place on Father’s Day.There was about $12,000 taken in from the meals, auction, and the raffle tickets that were sold. There was a good crowd that came in for the dinner.Macy Lovett won the rifle and Norman West won the Yeti cooler.Congratulations to those two.Thanks to everyone that helped make this event as successful as what it was.There were a lot of hard workers before, during, and after this event.Dustan Bryant put out some really good tasting smoked meats for the dinner.There were a great number of desserts for the meal and for the auction.The auction brought in $1150.00 and the raffle tickets brought in $2000.00.The rest was generated from donations and money from the dinners that were served.There are a lot of people that deserve a pat on the back for making this happen, and thanks to all of them.It was a great meal and our cemetery can be taken care of a little while longer without having to dip into our city’s moneys.
There is a shower box for Macie Jo Wright’s wedding at the Ryan Drug Store.Macie is marrying Austin Masoner from Waurika.Their shower is July 29th from 2-4pm at the Ryan Church of Christ Fellowship Hall.
Kim’s news for this week:
I’m so glad for all our Dad’s. By the way, Happy Father’s Day!
This week, I can’t complain, but, we could sure use a rain.For that, the Lord we should seek. Everyone have a blessed week.
Please remember to continue to ask for blessings of rain, and as Kim said, everyone have a blessed week.Please pray for each other, too.
This year’s student council is putting forth an effort to help the victims of the Hurricane Michael in Florida. Any kids or adults can participate in this school supply drive. We are collecting school supplies to help all those who lost everything to get back into learning. Shelly Morgan, a high school graduate from Waurika in 2001, lives in the impacted region in Florida and is helping to organize relief efforts. Her mom Lupe Edwards, an employee at WES, is going to drive all the supplies to Florida during the Thanksgiving break. The supplies that will be taken up there will be pencils, paper, crayons, notebooks, and other school supplies. They will try their best to help these kids back into their routine. The faster they start learning the happier and better they’ll be. Currently, students in the impacted area of Florida are having school in transportable pods to get them back to a classroom setting. Some of the members helping thrive this supply drive are student council members, Gatlin Black a senior, Landry Forsyth a sophomore, and Madison Roberson a senior. They say they are happy to help and want all the support and care for these kids. Anybody who wants to donate to this school supply drive is welcome to do so. See Magen Allen or Jessica Cornelison at Waurika High School. Students were asked to have supplies turned in by November 14th, but donations will be accepted until Friday, November 16th. The student council appreciates everyone who donates.
Saturday, December 8 – Waurika Christmas Parade (Jefferson County 4-H will decorate our float Monday, November 26; Tuesday, November 27 and Wednesday, November 28).We will begin at 4 p.m. each day.
Saturday, December 15 – Share-the-Fun will begin at 2 p.m. at Ryan Public School.Please register by November 30 to Jefferson County OSU Extension Office – 580-228-2332.
Monday, December 17 – “4-H Kids Cooking in the Kitchen” (Holiday Sweets) – 4:30 p.m. -5:30 p.m. at Jefferson County OSU Extension Office.
Wednesday, March 6 – Saturday, March 9 – Jefferson County Jr. Livestock Show
Saturday, April 6 – Jefferson County Communication Contest (speeches, Illustrated Talks, Demonstrations) 1 p.m. at Jefferson County OSU Extension Office.
Saturday, May 11 – Jefferson County Cupcake Wars – 11:00 a.m. at Jefferson County OSU Extension office.
To participate in 4-H events and activities, including showing livestock, you must be enrolled in the 2018-2019 enrollment period which began September 1.Enrollment is completed online by the family at ok.4honline.comThere is a state 4-H program fee; there is no charge for Adult volunteers.
If you need assistance, contact Jefferson County OSU Extension office at 580-228-2332.
We are looking for adult volunteers for 4-H Clubs!We have youth interested in joining 4-H and need adults to be leaders.Call 580-228-2332 for more information.
CLOVER BOWL TRIVIA QUESTION:In what city did 4-H first begin in Oklahoma?
Editor’s Note: This article appeared in the Ringling Eagle on October 25, 2018. A special thanks to Melissa Grace, editor of the Ringling Eagle, for allowing us to publish it here.
Trustees listened to Brian McGahey describe the role of the Jefferson County Development Authority, which was charted in May 2018, during the town board meeting on Monday, October 15.
McGahey said, “The goal of this development authority is to work together with all the communities in Jefferson County to make sure Jefferson county will rise and thrive. We want to stimulate the economic development of our county.”
“We want to see what each city has and bring it under the umbrella of the county,” McGahey said. “We want ot raise the tax base, attract more employees, and raise school attendance by having people move in.”
“We need a list of available buildings in each community that could be available for business,” McGahey said. “We’re gathering info up for a brochure on what Jefferson County has to offer. We need to know about each town’s infrastructure – water pressure, internet, etc. It’s a big thing to understand the infrastructure we have.”
“We’re willing to get involved with the city if you want us to help. I want my kids to have the opportunity to come back,” McGahey said.
McGahey is one of seven board members. Other board members of the public trust that reports to the Jefferson county commissioners included Lauren Nitschke, Brent Wade, Gary Duncan, Sharon Duncan, Carter Waid, and Dylan Sheffield.
“Jefferson County’s previous economic development board (JCEDA) had some IRS issues with a tax lien – which have been resolved. That entity has been shut down and this entity is a new entity with a complete new board,” McGahey said. “We are a volunteer board that meets the first Monday of each month at 2:00 pm. at the courthouse. We are looking at taking turns meeting in each of the Jefferson County towns.”
McGahey noted former Ardmore Development Authority director Wes Stuckey had spent a couple of hours with the new Jefferson County Development Board at a board meeting in early October.
For one Sulphur resident, the downside of being a “starving artist” is just that – the potential for starvation. It is for this reason that Chickasaw artist Steve Adamietz has no plans to give up his day job despite the fact he produces and sells award winning pieces.
Adamietz and over 100 other Native American artists will be presenting their works at the Artesian Arts Festival May 26 in Sulphur.
When Adamietz is not fulfilling his duties as a quality manager at DDB Unlimited in Pauls Valley, he is busy creating beadwork originated by his ancestors from whom he draws inspiration.
“Beading was just one of the ways our ancestors used to tell stories,” Adamietz said.
“I was always artistic and I started seeing my drawings in beads and thought it would look really nice if I could combine my beadwork with my drawing skills. I started seeing pictures of things done in beadwork in my head,” he said.
Adamietz started with simple geometric patterns which soon drew the approval of family members. “I liked to make my mom and family beaded jewelry such as earrings and bracelets. The pieces kept getting bigger and more elaborate. The more I learned, the more creative I got with my work.”
He says his mother, Paula Byers, travels the powwow circuit where she sells her son’s art as well as her own Native American wares.
Animals are some of his favorite subjects. “I did one of a white dog that was 12 inches in diameter, he said. “I’ve done some of a Chickasaw horse, an eagle and falcons.
“The longest piece I’ve worked on was a southeastern red wolf. It was a huge piece that took me nine months to complete.”
People can also be subjects. One such is a portrait of Chickasaw Nation Governor Bill Anoatubby that now hangs in the Chickasaw Nation museum in Ada, Oklahoma.
The 44-year-old Adamietz says he has friends whose only income is derived from their art; but he doesn’t think the romantic notion of a “starving artist” fits his overall plan. “They’re a little bit older than me and probably retired and I think it’s great for them.
“My concern is for my 401K,” he laughs. “I’m working on a 15-year-plan right now and that doesn’t include quitting my job.”
For Adamietz, participating in the Artesian Arts Festival is a way of sharing his Chickasaw culture, connecting with others and comparing notes.
“I’m going there to show a piece of my culture and share with my fellow Chickasaw and other southeastern artists, and with any other type of art aficionado that appreciates southeastern American Indian artwork.”
That, and compete for all-important prize money, which he says benefits artists and patrons alike.
“Prize money helps keep artists from starving,” he said. “It brings out the better artists; the more skilled.”
This, in turn, is a plus for Native American art lovers because, he says, it brings in a high quality of artwork for them to peruse.
Praise the Lord! We received some measurable rain Sunday afternoon.The pavement is still wet and conditions are cloudy.I haven’t mowed in 3 weeks now.There is nothing to mow.Our grass is laying dormant on the ground.Plants have had to be watered from the water hoses. God’s blessings of rain far surpass any garden hoses.He just hasn’t seen fit to send much our way yet.Our temperature was 94 degrees around 3:00 pm yesterday and when the front blew in, it was 74 degrees. The temperature stayed there all night.I got out and watered the plants this morning, anyway.We desperately need rain around Ryan.The grasshoppers have really begun to move into town again.
I went over to see Mom Saturday afternoon after going to Wichita Falls.I spent some time with her and was on my way back to Ryan on Highway 81 just north of Ringgold and I could see an animal beginning to cross the highway.It’s body was slim and low to the ground, and I assumed it was a coyote.I was getting closer to the animal and it was slowing down and so was I when we met, face to face, on the highway.It was a tiny baby deer, and I saw no sign of its’ mother.It just stood there looking at me.My car was dead still, and I honked at the baby deer, it didn’t even move at first, then I honked again, and it began running back from the direction it had originally started crossing.Its’ little feet were slipping on the pavement of the highway as it was trying to move quickly to get away from this foreign object that it was facing.I know there are an abundance of deer around our area, but, my heart went out for this little guy or gal.I hope it found a safe place and still has its’ mother to care for it somewhere out there.
Kim’s news for this week:
Yes, it is true Ruffy Tuffy got a straw hat, too.
Every morning I go ride with Foxy by my side.
Then Foxy and I go to the ball park, where she can play ball and bark.
Everyone have a blessed week, a safe 4th of July and please remember to keep praying for rain and for each other.
4-H is a community of young people across America learning leadership, citizenship and life skills.
Jefferson County Culinary (Cooking Club)
This month’s lesson was “How to decorate a cupcake”.A small group of members came to learn from Pat McGriff how to make an Icing bag and got to see a variety of decorating tips.After watching Mrs. McGriff’s demonstration on icing and decorating, each participant got to create their own decorated cupcake.I say we have some talented young people among our midst!Our next meeting will be 4:30 p.m. Wednesday, April 11 at the Jefferson County OSU Extension office.We will make Pretzels.
2018 Southwest District Horse Show:May 31 to June 2, 2018 (Thursday – Saturday) at the
Stephens County Fairgrounds – 2002 S. 13th Street, Duncan, OK
Entries due Thursday, April 26, 2018 to County Extension Office
Contact Tara Brown for additional information and entry forms.Tara also has information for the District Cupcake Wars, Table setting and Food Show Down contests which are scheduled for the end of May.Registration will be due early April.
Tri County 4-H Summer Camp will be June 6-8, 2018 at Salt Creek Retreat, north of Ringling, OK.Camp Counselors will meet June 5 for training.Registration is due in our office by 4 p.m. Tuesday, April 17.Registration forms are available in our office located at Jefferson County Fairgrounds.Our office is open 7:30 a.m. – 4 p.m. Monday – Friday; we close for lunch 12 – 1 p.m.Must be currently enrolled in 4-H to attend the Tri County 4-H Summer Camp.
Summer workshops will begin Monday, June 11.Watch for more details!
Jefferson County 4-H and Extension information is available on our webpage: oces.okstate.edu/Jefferson
Facebook: JeffersonCounty Fourh and JeffersonCounty Osu Extension
It was quite a show of offense last Friday night at Bob Givens Sports Complex by Ryan and Maysville.
It just did not result in a lot of points.
The Cowboys, however, had just enough firepower to record a 30-14 victory over the Warriors in Ryan’s homecoming game.
Now the Cowboys hit the road for the third time in four games as they travel to Caddo tomorrow night. Kickoff is set for 7:30 p.m. Caddo is 1-2 on the year.
The Cowboys rolled up 453 total yards in the game but turnovers and the inability to convert two-point conversions kept the Cowboys from lighting up the scoreboard.
The Cowboy defense came up with a few big plays to thwart a number of Maysville scoring threats to help Ryan earn its third victory of the season.
The Cowboys scored on their opening drive of the game marching 70 yards on seven plays. Skyler Parkhill covered the final four yards for the score. The two-point conversion failed, but Ryan held a 6-0 lead with 9:34 left in the first quarter.
Maysville threatened to answer the Cowboys’ score, but the Warriors’ drive bogged down after a delay of game penalty and a nine-yard loss on a quarterback sack by Parkhill on a fourth down play from the Ryan 28.
The Cowboys took over at their own 37 and it took Ryan only two plays to score. Parkhill picked up seven yards and then sophomore quarterback Grayson Tomberlin had a nifty 56-yard run for the score. The two-point conversion failed, but Ryan held a 12-0 advantage with 3:51 to play in the first period.
On the ensuing kickoff the Cowboys perfectly executed an onside kick as Andrew Villerreal combined to kick the ball and recover the onside kick giving Ryan possession at midfield.
It took Ryan seven plays to drive to the Maysville 33 and that is when the game’s momentum slipped from the grasp of the Cowboys. Talented Maysville quarterback and defensive back Gunner Aprill picked off an errant Tomberlin pass and returned the interception 41 yards to give Maysville possession at the Ryan 48.
The Warriors drove the ball deep into Ryan territory, but Tomberlin picked off a pass in the end zone to keep the Warriors off the scoreboard.
The Cowboys turned the ball back over the Warriors just two plays later on a mishandled exchange and this time Maysville took advantage. On the first play of the drive, Aprill scampered 24 yards for the touchdown and also ran for the two points to cut Ryan’s lead to 12-8 with 7:30 left in the first half.
Ryan answered the score with a seven-play, 63-yard scoring drive. The big play of the drive was a 42-yard completion to Parkhill that gave the Cowboys a first-and-goal at the Warrior seven.
After a loss and a 10-yard penalty, Kalen Weldon picked up 16 yards on a counter and then Tomberlin found Parkhill across the middle of the end zone for a four-yard touchdown pass. Again the Cowboys failed to convert the two-point try, but led 18-8 with 3:33 left before intermission.
Maysville answered the Cowboy score quickly. A 25-yard kickoff return put the Warriors in business at the Ryan 45 and in just three plays went the distance for the score. Aprill found Damon McCallister behind the Cowboy defense for a 47-yard touchdown pass. The try for two failed, but with 2:02 left before the half the Warriors had trimmed the lead to 18-14.
The Cowboys threatened to score again by driving to the Maysville 25, but the Warriors intercepted another pass in the end zone to turn back the Cowboys and the half ended with Maysville running out the remaining seconds.
On Maysville’s opening drive of the second half Aprill took the Warriors from their own 36 to the Ryan 32 as he carried the ball on every play with the exception of one pass incompletion. Ryan stopped the Warriors on fourth down and took the ball over on downs.
The Cowboys took 11 plays to move 72 yards with Weldon’s key 21-yard spectacular catch keeping the drive alive on a fourth down. Parkhill went around left end for the final 12 yards and Ryan held a 24-14 lead with 4:03 left in the third quarter.
Maysville went on another long drive and moved the ball to the Ryan 23, but on fourth down Villerreal chased down Aprill for a six-yard loss that gave the Cowboys the ball on downs.
On the third play of the drive Tomberlin found Parkhill open on the left side and after the Cowboy senior dodged a couple of tacklers, he sprinted 71 yards for the score with 9:00 left in the game. The run for two points failed again, but Ryan was in front, 30-14.
Two of Maysville’s final three drives resulted in the Cowboy defense getting key stops on fourth downs to help preserve the victory.
Tomberlin and Parkhill accounted for most of the 453 total yards on offense for the Cowboys.
Parkhill set the school record for most yards receiving in a game with 189 yards on just seven receptions. He also rushed six times for 30 yards.
Tomberlin finished with 151 yards rushing on 19 carries. He was 12 of 20 passing for 249 yards, but he did have three interceptions.
On defense, Tomberlin and Parkhill played big roles. Tomberlin was in on 17 tackles on the night, while Parkhill added nine stops. Villerreal, who had 11 tackles, and Parkhill put pressure on the Maysville quarterback much of the night.
COWBOY CORRAL: The win broke a two-game losing streak in homecoming games for Ryan not including last year’s homecoming game with Grandfield which Ryan won by forfeit…..Ryan now leads the short series with Maysville, 4-2….This was the first meeting between the two schools in an eight-man game….The last time Ryan played Maysville was in 1975 with the Cowboys coming away with a 9-6 victory….Tomberlin’s passing performance was the sixth most yards passing by a quarterback in school history….It was also the sixth most passing yards by a Cowboy team in school history….The 12 receptions in the game ties for the ninth most in a single game in school history along with the 12 receptions in a 1940 contest with Grandfield…The 30 points scored by Ryan is the second most in the series with Maysville just behind the 34 points scored in a 34-0 victory by the 1974 squad….The 1988 Ryan Cowboys, the first Ryan football team to play for a state title, were introduced at halftime along with coaches Phil Elerick and Gordon Garner.
Game in Figures
First Downs 1414
Yards Rushing 49-218 29-204
Yards Passing 77249
Passes 2-6 12-21
Passes Int. By31
Fumbles, Lost2-0 1-1
SCORE BY QUARTERS
RYAN – Skyler Parkhill 4 run (run failed), 9:34
RYAN – Grayson Tomberlin 56 run (run failed), 3:51
MAYSVILLE – Gunner Aprill 24 run (Aprill run), 7:30
RYAN – Parkhill 4 pass from Tomberlin (run failed), 3:33
MAYSVILLE – Damon McCallister 47 pass from Aprill (run failed), 2:02
RYAN – Tomberlin 12 run (run failed), 4:03
RYAN – Parkhill 71 pass from Tomberlin (run failed), 9:00
MAYSVILLE – Rushing: Aprill 35-166, Bentley Stevens 3-22, Junior Simmons 6-12, Luke Dobson 2-9, Jacob Owen 1-7, McCallister 2-2; Passing: Simmons 0-2-0-0; Aprill 2-4-77-1; Receiving: McCallister 2-11.