February 2017
STRENGTHENING OKLAHOMA FAMILIES
Family and Consumer Science News
Heart Disease Is Not
Just a Man’s Disease
While many women across the
state are focusing on little candy
hearts with cute sayings printed on
them, or large heart-shaped boxes
filled with delicious chocolates, they
should take note of February as
Heart Health Month and concentrate on their heart health.
Contrary to popular belief, heart
disease is not just a man’s disease,
said Janice Hermann, Oklahoma
State University Cooperative Extension nutrition specialist.
“Many people believe the number one disease of women is cancer,
but heart disease is the leading
cause of death of women in the
United States and is responsible for
nearly 162,000 deaths each year,”
Hermann said. “In comparison,
about 41,000 women die annually
from breast cancer. Heart disease is
something all women need to take
seriously.”
Risk factors are conditions or habits that make a person more likely to
develop a disease. They also are indicators that can make an existing
disease can get worse. Some of
these factors within a person’s control include cigarette smoking, high
blood cholesterol, being overweight,
physical inactivity and diabetes.
Research shows that more than
Pittsburg County
Extension Office
Address
707 West Electric
McAlester OK 74501
Phone
918.423.4120
Email
Rachel Lockwood
[email protected]
95 percent of those who succumb to
heart disease have at least one of
these major risk factors.
“There are some risk factors that
are beyond your control and can’t
be changed. These include age and a
family history of early heart disease,” she said. “For women, age
becomes a risk factor at 55. Women
who have gone through early menopause, either naturally or because of
having had a hysterectomy, are
twice as likely to develop heart disease as women the same age who
have not yet gone through menopause.”
You may ask why 55 is the magic
age for women. This is the
timeframe when women tend to develop other risk factors for heart disease. For those whose father or
brother had a heart attack before
age 55, or if your mother or sister
suffered a heart attack before age
continued on page 2
Website
www.oces.okstate.edu/pittsburg
In this issue:
Recipe
Hitting The Walking Trail
OHCE News
Heart Disease continued from page 1
65, you are more likely to get
heart disease yourself.
“As I said before, there are
some factors beyond your
control, but it’s important to
realize you do have control over
many others,” Hermann said.
“Regardless of your age,
background or health status, you
have the ability to lower your
risk of heart disease. Protecting
your heart can be as simple as
taking a brisk walk on a regular
basis or getting the support
needed to maintain a healthy
weight.”
However, it is imperative to
keep in mind that doing one
healthy thing will take not care
of the risk of heart disease. For
example, some may believe if
they walk or swim on a regular
basis, they can still smoke. This
will not work.
To properly protect your
heart, you must make changes
that address each and every one
of the risk factors you may have.
Just because you have only one
or two risk factors for heart
disease does not make you safe.
“Having just one risk factor
can double your chances of developing heart disease,” Hermann said. “Having more than
one risk factor is extremely
serious because each risk factor
can worsen the effects of other
factors. Two risk factors increase
the chances of developing heart
disease fourfold. Your risk is
more than tenfold with three or
more risk factors.”
About half of middle-aged
women already have at least one
heart disease risk factor, and
about a third of this population
has one risk factor that is
changeable. In addition, 17
percent of women ages 40
to 60 have three or more
modifiable risk factors.
Lifestyle changes are a key
way to lessen these factors.
However, making lifestyle
changes tend to have a
longer-lasting success rate if
they are made gradually
and one at a time.
“As we celebrate
Valentine’s Day and feel the
love in the air, take some
time to think about your
heart health and the steps
you can take to reduce your
risk factors for heart
disease,” Hermann said.
Fudgy Fruit
Ingredients
6 teaspoons chocolate chips (semi-sweet)
2 bananas (large, peeled and cut into quarters)
8 strawberries (large)
1/4 cup peanuts (chopped, unsalted)
Directions
Makes 4 servings
Total Cost: $1.22
Serving Cost: $0.31
Nutritional Information:
1/2 banana & 2 strawberries.
Calories 151; total fat 6g; sat fat 2g; chol 0mg; sodium
2mg; total carb 24mg; dietary fiber 4 mg; total sugars
13mg; added sugars included 3g; protein 3g; vit D 0IU;
cal 16mg; iron 1mg; pot 371mg:
1. Place chocolate chips in a small microwave safe bowl. Heat on
high for 10 seconds and stir. Repeat until chocolate is melted,
about 30 seconds.
2. Place fruit on a small tray covered with a piece of waxed paper. Use a spoon to drizzle the melted chocolate on top of the
fruit.
3. Sprinkle the fruit with chopped nuts.
4. Cover the fruit and place in the refrigerator for 10 minutes or
until the chocolate hardens. Serve chilled.
Enjoy the great outdoors and get an aerobic boost when you step off the sidewalk
and onto a rustic trail for your walking exercise.
A new twist on your walking routine may help you feel more energized and offer the long-term
weight-management results you desire. The intensity of the trail walking experience (and the effects on
your muscles) is enhanced because the ground surfaces and slopes vary. Trail walking is an
invigorating and effective way to incinerate calories and improve your aerobic fitness level. With a little
bit of forethought and easy preparation, you can walk outdoors during the cooler months to reap the
benefits of fresh outdoor exercise.
Be Prepared
Consider a small pack to tote a filled water bottle, sunscreen, medications and test kits (blood glucose
meter, glucose tabs) bug spray, a map, and a cell phone. If you are going alone, leave a note with your
intended route. Include some binoculars for nature watching. Be aware of pending inclement weather
and pack accordingly.
Dress for Comfort & Support
Layer your clothes for comfort and weather protection. In tick country, long sleeves and long pants
are essential. Your base layer should wick sweat away from your body to keep skin dry.
Look for performance fabrics such as Thermion, polypropylene, Thermax, Thinsulate, and silk rather
than cotton. The middle layer serves as insulation; polar fleece or high-tech knit or wool is ideal
and can be removed if you get too warm. The outer layer should be a waterproof and
windproof breathable jacket.
Basic trail walking: Stand tall and erect. Step forward with one foot, landing toe-ball-heel, and
pull your other foot through to take the next step.
Rest & Check
Give yourself time to rest and check your pulse (blood sugar). If you have diabetes, be sure to have
supplies on hand so you can easily access medications or snacks.
Stay Hydrated
To stay hydrated, drink plenty of caffeine-free fluids, such as water and other sugar-free options.
Get Out & Enjoy Nature
Don't forget to stop and smell the flowers or take in some of nature's best sights and sounds.
Visit your local parks and recreation website to discover walking trails in parks, nature preserves,
and other conservation areas near you.
Source: defeatdiabetes.org
Quilt classes are underway and going very well.
We are all excited about our events occurring during the next few months. Plans continue for
our Annual Awards Banquet hosted by Northtown club, our 21st Annual Kids Fair and the
hosting of the SE District Meeting. I am looking forward to visiting you all soon at the Awards
Banquet. Below are more details regarding each event.
February 21st, 2017; 10:00 a.m. OHCE Annual Awards Banquet at the Extension Office
$5.00 per person and desserts will be provided.

This is a good time for treasurers to bring accounting books for auditing.

Please bring your recycled Pringles snack cups for the trash to treasure workshop
Cathy Housely will be providing during the SE District Meeting.

Bring your $20.00 registration fee for the SE District Meeting.
March 11th, 2017; 21st Annual Kids Fair at the SE Expo Center
More details will be provided at Annual Awards Banquet
March 27th, 2017; Preparations for SE District Meeting
10:00 a.m.-2:00 p.m.: Set up time at Expo for SE Dist. OHCE
Meeting
4:30 p.m. Tour of the McAlester Scottish Rite Temple
Editor/Written By:
Rachel Lockwood
OHCE Ext Educator
[email protected]
Duplicated by:
Pat A. Tolson
County/CNEP Secretary
March 28th, 2017; SE District OHCE Meeting– SE Expo Center
Host volunteers need to arrive by 7:00 a.m.
We need volunteers to host workshops– more details will be
provided at Awards Banquet.
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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