Why is it important to eat vegetables?

Eating vegetables provides health benefits – people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.

Nutrients

• Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.)

• Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.

• Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.

• Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.

• Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.

• Vitamin A keeps eyes and skin healthy and helps to protect against infections.

• Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

 Health benefits

• As part of an overall healthy diet, eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

• Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.

• Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.

• Adding vegetables can help increase intake of fiber and potassium, which are important nutrients that many Americans do not get enough of in their diet.

• Co-Parenting for Resilience Divorce or Separation is not an easy time in a married couple’s life.  Can you imagine what minor children in the home are feeling?  Co-Parenting for Resilience is a class for divorcing or separating parents with minor children living in the home. It is mandatory by law in Oklahoma and is also valuable for Grandparents and other relatives of minor children going through divorce or separation.  My next class is 1 p.m. Tuesday, November 12, 2019; pre-registration is required.  Call Jefferson County OSU Extension Office at 580-228-2332 for registration information

Check out our Facebook pages for informative topic and messagess:  www.facebook.com/JeffersonCounty Fourh and JeffersonCounty Osu Extension

Orange Honeyed Acorn Squash

Ingredients

• 3 acorn squash (small) 

• 2 cup orange juice 

• 1/4 cup honey 

• 2 tablespoon butter or margarine 

• 1/8 nutmeg (1/8 teaspoon, optional) 

Directions

1. Preheat oven to 400 degrees.

2. Cut squash in half. Remove seeds and place halves in shallow baking pan.

3. Combine orange juice and honey. Mix well. Put some of the orange juice/honey mixture in each squash cavity.

4. Add 1 Tablespoon of the margarine to each squash half. Sprinkle with nutmeg, if desired.

5. Cover pan with aluminum foil to keep steam in and speed cooking.

6. Bake 30 minutes. Remove foil and continue baking 30 minutes more, or until squash is tender.

Healthy Homes

 Everyone needs a healthy home. However, did you know that some of the most serious health and safety problems may start at home? Did you know that your chances of getting hurt at home are much higher than they are at work or school? Very young children and older adults are the people most likely to get hurt at home. In the U.S., most people spend over 90% of their time indoors. We need to be aware of the health and safety of our indoor environments. There are steps and resources that can help us keep our homes safe. 

Fire Prevention Week (Second week of October) Download the tools to promote home fire safety: http://www.nsc.org/safety_home/SafetyObservances/Pages/FirePreventionWeek.aspx?wa& 

Steps to prevent fires:

• Have properly working smoke alarms 

• Test smoke alarms and carbon monoxide detectors monthly and change the batteries at least once a year

• Place smoke alarms on each floor of your home and in each bedroom 

• Plan a family escape route and practice it once a month 

• Install a home sprinkler system 

• Place fire extinguishers throughout your home and make sure everyone in the house knows how to use them

As cooler weather comes, please help make certain your homes are Safe by using the following Home-Fire-Safety Checklist. If you use natural gas to fuel your heaters, make certain you have working Carbon Monoxide Detectors and Smoke Detectors.

Co-Parenting for Resilience Divorce or Separation is not an easy time in a married couple’s life.  Can you imagine what minor children in the home are feeling?  Co-Parenting for Resilience is a class for divorcing or separating parents with minor children living in the home. It is mandatory by law in Oklahoma and is also valuable for Grandparents and other relatives of minor children going through divorce or separation.  My next class is 1 p.m. Tuesday, November 12, 2019; pre-registration is required.  Call Jefferson County OSU Extension Office at 580-228-2332 for registration information

Line Dance:   Fridays at 6 p.m. at the Jefferson County Fairgrounds Fair Building.  It is another way to exercise as a group.  Come join us!

Check out our Facebook pages for informative topics:  www.facebook.com/JeffersonCounty Fourh and JeffersonCounty Osu Extension

Pumpkin Chill

• 1 tbsp. olive oil 

• 1 cup yellow onion chopped 

• 1 cup green bell pepper chopped 

• 1/2 cup jalapeno seeded & chopped 

• 1 tbsp. garlic minced 

• 1 lb. extra lean ground beef 

• 1 14.5 oz. can diced tomatoes with the liquid 

• 1 cup water 

• 1 15 oz. can pumpkin puree 

• 1 tbsp. chili powder 

• 1 tsp ground cumin 

• 1 15 oz. can kidney beans rinsed and drained 

Instructions 

1. Heat oil in a large pot over medium high heat. 

2. Add onion, bell pepper, jalapeños and garlic and cook, stirring frequently, until tender. 

3. Add lean beef and cook until browned. 

4. Add tomatoes, pumpkin, water, chili powder, cumin, salt and pepper and bring to a boil. 

5. Reduce heat to medium low and add beans. 

6. Cover and simmer, stirring occasionally, for 30 minutes more. Ladle chili into bowls and serve. 

Managing Money means making choices.  There is never enough money for all the things we want.  What you must do is decide what is most important to you.  For example:  Housing – do you choose to: 

a.  live with family

b. share housing with friends

c. rent place of your own

d. buy home

Whichever your choice, there are other choices you will need to decide such as how much is your monthly income? How much will you be required to pay monthly? how much is housing insurance? How much are utility costs? What type of furnishings will you need?   It begins with a financial plan such as a Budget.  If you are interested in attending a class for additional information, contact Tara Brown, Jefferson County OSU Extension Educator for Family & Consumer Sciences/4-H Youth Development.

Line Dance:   Fridays at 6 p.m. at the Jefferson County Fairgrounds Fair Building.  It is another way to exercise as a group.  Come join us as many of us are still in the “Learning phase”!

Co-Parenting for Resilience Divorce or Separation is not an easy time in a married couple’s life.  Can you imagine what minor children in the home are feeling?  Co-Parenting for Resilience is a class for divorcing or separating parents with minor children living in the home. It is mandatory by law in Oklahoma and is also valuable for Grandparents and other relatives of minor children going through divorce or separation.  My next class is 1 p.m. Tuesday, November 12, 2019; pre-registration is required.  Call Jefferson County OSU Extension Office at 580-228-2332 for registration information

Jefferson County OSU Extension Services office is open 7:30 a.m. – 4 p.m., Monday – Friday, excluding holidays recognized by our county offices.  Leland McDaniel, AG/4-H Youth Development and CED, Tara Brown, Family & Consumer Sciences/4-H Youth Development and Linda Whitsett, Administrative Support Specialist are staff members ready to assist you at 580-228-2332.

Check out our Facebook pages for informative topics:  www.facebook.com/JeffersonCounty Fourh and JeffersonCounty Osu Extension

Recipe

Turtle Cake   by Gloria England

1 (1 lb. 2 oz.) box German chocolate cake mix

1 (14 oz.) pkg. caramels

½ cup butter 

1 (5.33 oz.) can evaporated milk

1 cup chopped pecans

1 cup semi-sweet chocolate chips

Mix cake according to directions on box. Pour half of batter into prepared 13 x 9-inch pan. Bake 15 minutes.  Melt caramels with butter and milk.  Pour over cake. Sprinkle pecans and chocolate chips over caramel layer.  Cove with rest of batter and bake 15-20 minutes longer.  Temperature:  350°. Times:  15 minutes; 15 to 20 minutes.  Yield:  13 x 9-inch cake pan.

HINT:  Delightful served warm with whipped cream.

Here is another portion from OSU Financial Curriculum Pathways to Success, A Basic Living Skills Curriculum:

Setting Goals:  A goal is an aim or it is what we want to do. Goals are plans for the future. Each of us has many things we want to do. Some goals take a short time to get done, maybe less than 6 months. These are called short-term goals. For example, find a job, find a place to live, or buy clothes for work. You may have many short-term goals. 

Some goals take longer to get done. You need to put in more time, money and work than for short-term goals. These are called long-term goals because the goal may take 1, 3 or 5 years to reach.

Many people want things NOW and are not willing to wait until later. The use of credit causes many people to buy everything NOW. This attitude can lead to serious money problems. Sometimes two people may have very different values. One person wants many things NOW. The other person may wish to save money for a long-term goal.

Tara Brown, Jefferson County OSU Extension Educator has programs available and is ready to teach Financial Programs which include Setting Goals.  

Line Dance: will resume Friday, October 11 at 6 p.m. at the Jefferson County Fairgrounds Fair Building.  It is another way to exercise as a group.  Come join us as many of us are still in the “Learning phase”!

Co-Parenting for Resilience is a class for divorcing or separating parents with minor children living in the home. It is mandatory by law in Oklahoma and is also valuable for Grandparents and other relatives of minor children going through divorce or separation.  My next class is 1 p.m. Tuesday, November 12, 2019; pre-registration is required.  Call Jefferson County OSU Extension Office at 580-228-2332 for registration information.

Jefferson County OSU Extension Services office is open 7:30 a.m. – 4 p.m., Monday – Friday, excluding holidays recognized by our county offices.  Leland McDaniel, AG/4-H Youth Development and CED, Tara Brown, Family & Consumer Sciences/4-H Youth Development and Linda Whitsett, Administrative Support Specialist are staff members ready to assist you at 580-228-2332.

Check out our Facebook pages for informative topics:  www.facebook.com/JeffersonCounty Fourh and JeffersonCounty Osu Extension

Peach Oatmeal Bars

1/2 cup unsalted butter

1 cup old-fashioned oats

1 cup all-purpose flour

1/2 cup packed dark brown sugar

1/4 teaspoon kosher salt

1/2 cup chopped walnuts or pecans

2 cups frozen unsweetened sliced peaches

1 tablespoon sugar

1/2 teaspoon cornstarch

1/4 teaspoon ground ginger

1/4 teaspoon ground cinnamon

1. Preheat oven to 350oF. Line an 8×8-inch pan with parchment.

2. Place butter, oats, flour, brown sugar, salt and pecans in a medium bowl. Use fingers to blend ingredients until the butter is not visible. Reserve one-fourth of the mixture, about 1 cup, in a small bowl.

3. Place remaining oatmeal mixture into the parchment lined pan. Use a metal measuring cup to press out an even layer.

4. In the medium bowl combine peaches, 1 tablespoon sugar, cornstarch, ginger and cinnamon. Pour peach mixture onto the pressed crust in the pan. Crumble reserved oatmeal mixture over the peaches.

5. Bake 30 minutes or until golden brown.

6. Let cool at least 30 minutes in pan then, using the parchment to help, remove from pan and cut into bars.

Jefferson County OHCE (Oklahoma Home and Community Education) 

After lunch at Waurika Sr. Citizens Center and our business meeting, our educational program and lesson for our September 17th meeting was on “Made in Oklahoma”.  Melicia McFadden, president, showed several items such as candles, Waurika Depot magnets, laser-cut wood items, lotions, soaps, Cards, and other wood items Made in Oklahoma, several made and sold here in Waurika. She encouraged the group to shop Local for nice gifts.  OHCE is open to anyone interested in meeting and receiving research-based educational information and enjoying fellowship!  

Line dance is a type of exercise.  We will meet Fridays from 6 p.m. – 7:30 p.m. at the Jefferson County Fairgrounds.  Angie Nash and Nicole Overton lead our classes.  If you are interested but cannot attend Fridays, please let us know the days and times you would be able to attend and we will try to meet the day and time most can attend!  It’s important to your health to stay active and we have fun while exercising as a group!

Co-Parenting for Resilience is a class for divorcing or separating parents with minor children living in the home. It is mandatory by law in Oklahoma and is also valuable for Grandparents and other relatives of minor children going through divorce or separation.  My next class is 1 p.m. Tuesday, October 8, 2019; pre-registration is required.  Call Jefferson County OSU Extension Office at 580-228-2332 for registration information.

Jefferson County OSU Extension Services office is open 7:30 a.m. – 4 p.m., Monday – Friday, excluding holidays recognized by our county offices.  Leland McDaniel, AG/4-H Youth Development and CED, Tara Brown, Family & Consumer Sciences/4-H Youth Development and Linda Whitsett, Administrative Support Specialist are staff members ready to assist you at 580-228-2332.

Check out our Facebook pages for informative topics:  www.facebook.com/JeffersonCounty Fourh and JeffersonCounty Osu Extension

Turnips – do turnips taste like potatoes?

The taste is a more subtle flavor compared to carrots. Medium aged turnips actually taste a lot like potato. As a matter of fact, turnips work great as a substitute to potatoes. Now, older turnips when eaten raw taste bitter unfortunately!

Can I substitute turnips for potatoes?

Instead of a potato, try a different root vegetable to lower total carbohydrate intake. A 1/2-cup serving of cooked turnips provides 17 calories, less than 4 grams of total carbohydrate and 1.6 grams of total fiber. You can substitute turnips for potatoes in soups, stews and really any way that you would use a potato.  Nov 27, 2018

Ladder safety

With chillier temperatures ahead, plenty of homeowners will be kept busy with light home maintenance projects such as clearing leaves and debris from the gutters and hanging holiday decorations, all tasks which will more than likely require a ladder.

Ladders are generally relatively simple to operate, but that does not make them less dangerous to use, said Gina Peek, Oklahoma State University Cooperative Extension housing and consumer specialist.

“If you’re careless in using a ladder, it could lead to serious injury or even death,” Peek said.

Since ladders come in a lot of different styles and sizes, it is important homeowners select the right one for the task.

“Knowing details such as how high you need to reach, the amount of weight on the ladder and whether you’ll be working inside or outside will help guide your choice of ladder for a particular task,” Peek said.

The base of the ladder should be placed on a solid, level surface. Never put a ladder on a box or other object to add more height.

When climbing, face the ladder, grip the rungs and not the sides, and do not climb on the top step or bucket shelf.

“Keep three points of contact on the ladder at all times, either both hands and one foot or two feet and one hand,” Peek said. “As an added precaution, have someone hold the bottom of the ladder steady and guard any nearby doors that could swing open and knock the ladder off balance while it’s occupied.”

Only one person should be on the ladder at one time.

Rather than lean or over reach, reposition the ladder as necessary.

“Keep an eye on the weather. If it turns bad, carefully climb off and wait for conditions to improve. Also, avoid using extension ladders when it’s windy,” Peek said.

For more information on safely using ladders, contact a county Extension office and visit the American Ladder Institute website at www.americanladderinstitute.org.

Recipe

Mashed Potatoes and Turnips
1 pound turnips, peeled and cut into 3/4-inch cubes

1/2 teaspoon kosher salt

1-pound russet potatoes

2 tablespoons butter

1/2 teaspoon black pepper

1. Bring a large pan of cold water to a boil over high heat. Add 1/2 teaspoon kosher salt and cubed turnips. Cook 15 minutes.

2.While turnips cook peel potatoes, rinse and cut into 1-inch cubes.   

3. When turnips have cooked 15 minutes add potatoes and cook an additional 10 to 15 minutes, until both vegetables are tender.

4. Drain well. Return to pan and place on hot burner briefly to dry further.

5. Add butter and mash. Add black pepper and additional salt if needed for flavor.

Serves 4.