April 2017
STRENGTHENING OKLAHOMA FAMILIES
Family and Consumer Science News
April is Financial Awareness Month
Beaver County
Extension Office
Physical Address
111 W 2nd Street
Courthouse Lower Level
Beaver, OK 73932
Phone
580-625-3464
Email
Liz Gardner-McBee
[email protected]
Website
oces.okstate.edu/beaver
In this issue
Carbohydrates: How Carbs Fit
into a Healthy Diet
Resolutions for Caregivers
OHCE News
Join us for a
Weekend Get-Away to Enid
April is Financial Literacy Month, which
serves as an effort to teach Americans
how to establish and maintain healthy
financial habits. This includes knowing
what to do if you are impacted by a
disaster.
Starting early and having adequate
insurance, a plan to pay your bills, and
access to your important records and
accounts will help you get back on your feet faster and avoid problems with
your credit when you need it most.
The Emergency Financial First Aid Kit (EFFAK) can help you prepare now.
Use the EFFAK to identify your important documents, medical records, and
household contracts. When completing the kit, be sure to
include pictures or a video of your home and your belongings and keep all of your documents in a safe space. It includes guidance on having adequate insurance, a plan to
pay your bills, and accessing your important records as
well as information on establishing accounts to help you
get back on your feet faster. Visit the EFFAK collection of
resources to download useful tools. A copy is available
online at www.ready.gov/financialpreparedness or by calling FEMA at (800) 480-2520 (ask for document #532).
FEMA has worked with our federal partners from the Financial Literacy Education Commission and whole community partners to compile resources that
can help you get involved in strengthen your home, your job and your communities ability to be financially prepared. We encourage you to use the
tools at www.ready.gov/financial-preparedness and start early on being financially prepared.
In addition to using the EFFAK, these other steps can help you get
started:
* Download phone applications that can help during emergencies, like
the FEMA mobile APP to access information on preparedness, response and recovery resources as well as disaster assistance resources.
* Enroll in Go Direct to minimize disruptions to receiving any federal
benefits you may receive.
* Have a NOAA Weather Radio and a battery operated radio. Power grids and cell towers can be lost during times of disaster.
Source: https://www.ready.gov/financial-preparedness
Carbohydrates: How carbs fit into a healthy diet
By Mayo Clinic Staff
Carbohydrates often get a bad rap, especially when it
comes to weight gain. But carbohydrates aren't all bad.
Because of their numerous health benefits, carbohydrates
have a rightful place in your diet. In fact, your body needs
carbohydrates to function well. But some carbohydrates
might be better for you than others. Understand more
about carbohydrates and how to choose healthy carbohydrates.
Understanding carbohydrates
Carbohydrates are a type of macronutrient found in many
foods and beverages. Most carbohydrates occur naturally
in plant-based foods, such as grains. Food manufacturers
also add carbohydrates to processed foods in the form of
starch or added sugar.
Common sources of naturally occurring carbohydrates
include: Fruits, Nuts, Legumes, Vegetables, Grains, Milk,
and Seeds.
Types of carbohydrates
There are three main types of carbohydrates:
 Sugar. Sugar is the simplest form of carbohydrate
and occurs naturally in some foods, including fruits,
vegetables, milk and milk products. Types of sugar
include fruit sugar (fructose), table sugar (sucrose)
and milk sugar (lactose).
 Starch. Starch is a complex carbohydrate, meaning it
is made of many sugar units bonded together. Starch
occurs naturally in vegetables, grains, and cooked dry
beans and peas.
 Fiber. Fiber also is a complex carbohydrate. It occurs
naturally in fruits, vegetables, whole grains, and
cooked dry beans and peas.
How many carbohydrates do you need? The Dietary
Guidelines for Americans recommends that carbohydrates
make up 45 to 65 % of your total daily calories. So, if you
get 2,000 calories a day, between 900 and 1,300 calories
should be from carbohydrates. That translates to between
225 and 325 grams of carbohydrates a day.
You can find the carbohydrate content of packaged foods
on the Nutrition Facts label. The label shows total carbohydrates — which includes starches, fiber, sugar alcohols,
and naturally occurring and added sugars. The label might
also list separately total fiber, soluble fiber, and sugar.
Providing energy
Carbohydrates are your body's main fuel source. During
digestion, sugars and starches are broken down into simple sugars. They're then absorbed into your bloodstream,
where they're known as blood sugar (blood glucose).
From there, glucose enters your body's cells with the help
of insulin. Glucose is used by your body for energy, and
fuels all of your activities — whether it's going for a jog or
simply breathing. Extra glucose is stored in your liver,
muscles and other cells for later use, or is converted to fat.
Protecting against disease
Some evidence suggests that whole grains and dietary
fiber from whole foods help reduce your risk of cardiovascular diseases. Fiber may also protect against obesity and
type 2 diabetes. Fiber is also essential for optimal digestive
health.
Controlling weight
Evidence shows that eating plenty of fruit, vegetables and
whole grains can help you control your weight. Their bulk
and fiber content aids weight control by helping you feel full
on fewer calories. Contrary to what low-carb diets claim,
very few studies show that a diet rich in healthy carbohydrates leads to weight gain or obesity.
Choose your carbohydrates wisely
Carbohydrates are an essential part of a healthy diet, and
provide many important nutrients. Still, not all carbs are
created equal. Here's how to make healthy carbohydrates
work in a balanced diet:
 Emphasize fiber-rich fruits and vegetables. Aim for
whole fresh, frozen and canned fruits and vegetables
without added sugar. Other options are fruit juices and
dried fruits, which are concentrated sources of natural
sugar and therefore have more calories. Whole fruits
and vegetables also add fiber, water and bulk, which
help you feel fuller on fewer calories.
 Choose whole grains. Whole grains are better
sources than refined grains of fiber and other important
nutrients, such as B vitamins. Refined grains go
through a process that strips out parts of the grain —
along with some of the nutrients and fiber.
 Stick to low-fat dairy products. Milk, cheese, yogurt
and other dairy products are good sources of calcium
and protein, plus many other vitamins and minerals.
Consider the low-fat versions, to help limit calories and
saturated fat. And beware of dairy products that have
added sugar.
 Eat more legumes. Legumes — which include beans,
peas and lentils — are among the most versatile and
nutritious foods available. They are typically low in fat
and high in folate, potassium, iron and magnesium,
and they contain beneficial fats and fiber. Legumes are
a good source of protein and can be a healthy substitute for meat, which has more saturated fat and cholesterol.
 Limit added sugars. Added sugar probably isn't harmful in small amounts. But there's no health advantage
to consuming any amount of added sugar. The Dietary
Guidelines for Americans recommends that less than
10 percent of calories you consume every day come
from added sugar.
So choose your carbohydrates wisely. Limit foods with added sugars and refined grains, such as sugary drinks, desserts and candy, which are packed with calories but low in
nutrition. Instead, go for fruits, vegetables, and whole
grains.
Mayo Clinic Housecall <[email protected]>
2/23/2017
Resolutions for Caregivers
Here are five resolutions that you
should consider when caring for a
loved one: 1
1. Take Care of Yourself
Make your health and well-being a
priority this year. Take care of
yourself, not only so you are better
able to care for others but also so that you are able to live
a life with less stress. Allow yourself some time each day
to be alone, do something during this time that is beneficial for your happiness and health.
2. Ask for Help When Needed Sometimes we feel
that we should be able to do everything, all the time, all
on our own. We can begin to feel that by asking for help
we are showing weakness and we are placing a burden
on our friends and family. This is not the case. Don’t feel
like you have to take on that role alone.
3. Accept Help When Needed Sometimes help is
offered, and we are not willing to take it. Often times the
reason being, that we feel we are the only ones who can
do it correctly, or something will go wrong if you are not
in control of all aspects. Allow others to help you, although they might not do things exactly the way you
would have, having that help alleviates some of your
stress and responsibilities.
4. Ask Questions Don’t be afr aid to ask questions
and get clarifications. You are not expected to know or
figure out everything on your own. Ask for ideas and
guidance from those who are in similar situations, or
professionals.
5. Use Respite Care When You Need a Break
Understand that it is normal to want and need a break.
Allow yourself that time to step away from caregiving
and recuperate.1
Touching the Lives of Caregivers (TLC) is a local program that provides information and access to services for
older persons and caregivers. They make available Respite Care Vouchers that could help with providing care
while the caregiver takes time away to go to the grocery
store, a movie, or visit with friends/family. TLC may be
able to help if:
 You live in Beaver, Cimarron, Dewey, Ellis, Harper,
Texas, Woods, or Woodward County.
 You provide care for a person 60 years or older.
 You are a grandparent 55 years or older and providing
care for a grandchild or other relative under 18.
For complete details, contact OEDA Area Agency on
Aging at 580-625-4531 or [email protected]
Sources: 1. https://militaryfamilies.extension.org/2016/01/08/caregiver
-resolutions/ 2.Caregiver Brochure at http://www.oeda.org/caregiversupport-program/
OHCE NEWS
Beaver Co. OHCE Spring Council set for THURSDAY,
May 11th at the Beaver Methodist Church. Registration at 9:30AM.
2017 State Meeting will be July 9-11 in the Embassy
Suites , 741 Phillips Avenue, Oklahoma City.
Leader Lesson Cooking Authentic Mexican Food will be
held on April 26th at Noon in the Fairbuilding. Please
RSVP if you are planning on attending.
Leader Lesson Standards of Quality of Fair Exhibits will
be held at 10AM in the Extension Office on May 24 .
Leader Lesson Sneaky Chef –Save the Date - June 28
JOIN US for a WEEKEND GET-AWAY
Sat., May 6-Sun. May 7
This fun-filled weekend get-away will showcase sights and tours in ENID.
The first stop will be at the Cherokee Strip
Regional Heritage Center. Led by a tour
guide, we will explore Oklahoma’s rich history plus make time for the newly opened
Chisolm Trail 150th Anniversary Exhibit.
($6.00 Adult)
We will browse Simpson’s Old Time Museum which features a wide variety of items such as Hopalong Cassidy
memorabilia, train sets, 1,800 piece doll collection, Native American artifacts, and more. (Donation )
While downtown, we will inquire about the Legend of
John Wilkes Booth death in Enid. The legend still lives; in
2009 Discovery Channel’s Ghost Lab came to search Garfield Furniture (formerly Grand Avenue Hotel) for the
ghost of John Wilkes Booth!
We will have an opportunity to pay tribute to America’s
Veterans at the Woodring Wall of Honor and Veterans
Park.
The conference Hotel will be the LaQuinta with a rate of
$103 for a room with 2 Queen beds.
The highlight on Sunday is attending matinee of a live
production of To Kill a Mockingbird at the Gaslight Theater. ($10)
As we carpool from Beaver County to Enid, we can pick up
others along the way! An itemized agenda will be available
soon.
PLEASE Register with Carol Mulbery at
580-837-5540 by TUESDAY so reservations
can be made.
Beaver County Extension Office
PO Box 339
Beaver, OK 73932
Family & Consumer Sciences helps communities, families, youth and individuals
address issues of health, wealth and wellbeing through research-based Extension
education and programs that are proven
to work.
Beaver Co OHCE members attended the North West
District Meeting in Enid. (pictured l-r are: Mary Evans,
Dorothy Cornelson, Denise Manning, Joyce Bensch,
Carol Mulbery, and Liz Gardner-McBee, Ext. Educator.
Oklahoma Home & Community Education, Inc. is a local and state wide
partner with Cooperative Extension
which brings the best knowledge from
OSU to its members. Join a local OHCE
group and enjoy programs that help
make Oklahomans be their best.
www.OHCE.okstate.edu
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 Opportunity, 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
been prepared and distributed at a cost of 40 cents per copy for 180 copies.