November 2015 Newsletter

Strengthening Oklohomo Families
Garfield County OSU Extension Center,
316 E. Oxford, Enid OK 73701 580-237-1228
Website: http ://oces. okstate. ed ulgarfield
Consumer Sciences
ln This lssue:
Top This
It's Teff Time
Teff Pancakes
OHCE News & Notes
Fall Council Meeting
Dates to Remember
November 2015
Healthy foods can cut risk of developing diabetes
During November, many people are
making long grocery lists and planning
menus for their family Thanksgiving
holiday.
As you plan what your family is going to eat, join the American Diabetes
Association- and put healthy
options on the table durinq
American Diabetes Month'.
As the organization celebrates
its 75th anniversary, they want
to share the timeless message
that eating well is one of life's
greatest pleasures, and enjoying delicious, healthy food
helps consumers with diabetes management. The theme
this year is Eat Well, America!
Janice Hermann, Oklahoma State University Cooperative Extension nutrition specialist, said eating
well means more than eating healthy.
"Eating well means savoring food
that's delicious, nutritious and simple to
prepare," Hermann said. .This is the
message that needs to get out to everyone, including the nearly 30 million
Americans who currently are living with
diabetes, as well as the 86 million who
have prediabetes. And we're no different in Oklahoma. The number of Oklahomans diagnosed with diabetes continues to rise. ln 2013, about 320,500
residents 18 years and older were diagnosed with diabetes."
ln an effort to help people across
the country, the association's website
www. d ia betesforecast. orq/ad m is offering wonderful resources featuring meal
planning, shopping tips, grocery lists
and many different recipes that are
tasty and easy to prepare.
Diabetes takes a serious toll on the
body. lt can nearly double the risk for a
heart attack or death from heart disease.
It is the leading cause of kidney failure
and is the leading cause of new cases of
blindness among working-age
adults.
"A person with diabetes is at 10
times the risk for amputation than
people without the disease," she
said. "ln addition, about 60 percent
to 70 percent of people with diabetes have mild to severe forms of
nerve damage that can result in
pain in the feet or hands, slowed
digestion, sexual dysfunction and
other nerve problems."
Not only does this disease take
a toll on the body, it also takes a toll on
health care dollars. lt is estimated the total national cost of diagnosed cases of
diabetes in the United States is a staggering $Z+S billion per year. Of that total, direct medical costs are $176 billion, with
$69 billion attributed to indirect costs such
as disability, work loss and premature
mortality.
Research indicates one in every 10
health care dollars is spent treating diabetes and its complications, and one in five
health care dollars is spent on care for
people with diabetes.
ln 2013, diabetes was the seventh
leading cause of death across the nation
and the sixth leading cause in Oklahoma.
"As you make plans for family celebrations, consider food choices that not only
are tasty, but will help you on the road to
healthy eating," Hermann said.
Oklahoma State University, U. S. Department of Agriculture, State and Local govemments cooperating. Oklahoma State University in compliance with Title VI
and MI of the Civil Rights Act of 1964, Executive Ordet 11246 as amerded, Title lX of the Education Amendments of 1972, Americans with Disabilities Act of
1990, and other federal and state laws and regulations, does not discriminate on the basis ofrace, color, national origin, gender, age, religion, disability, or status as
a veteran in any of its policies, practices, or procedures. This publication is produced by the Garfield County OSU Extension Center at a cost of I cent per page for a
lotal of $12.60.
TopThis!
Adding condiments to a meal may seem like an afterthought,
but those little squirts and spoonfuls can add a lot of flavor.
Condiments can turn a boring sandwich or burger into a culinary delight. While they add flavor, nutritionally speaking they
don't bring much to a meal, except for perhaps
a few negatives-namely, sodium and calories.
you an overload of calories, fat, sodium, or sugar-all in a
very tiny package. The suggested serving size is 1 teaspoon for mustard,l tablespoon for ketchup and mayo,
and 2 tablespoons for barbeque sauce.
a Go combo. To get all of the flavor but a little
less fat, sugar, and sodium, try mixing condiments
half and half. Cutting your mayo with half BBQ
sauce, ketchup or mustard will slash your fat and
calories, but still give lots of creamy flavor.
t Reduced Fat. Reduced-fat versions of mayonnaise offer lower calorie alternatives to traditional blends. The biggest trade-off with reduced-fat
and especially fat-free formulations is a longer
ingredients list with more preservatives and fillers.
Most mayos are available as reduced-fat; these options
create a good balance of lower calories and fat, with fewer
extra ingredients you might typically find in fat-free versions.
Source: Environmental Nutrition, November 201 5
Mayonnaise, being made with eggs and oil, is
higher in calories and fat than other condiments. Ketchup and barbecue sauce, while
much lower in calories and fat than mayonnaise, contain much more sodium, and in some
cases more sugar. Finally, mustard is the allstar of the group. Typically it contains no more
than five calories per serving, and is fat-free and low in sodium
to boot.
Helpful Hints. Enjoy the flavor condiments bring to your
meals, but consider these tips to keep nutrition in check.
o Don't overdo it. A little is great, but too much could gain
Let'sTalkTurkey
What makes dark meat dark?
Dark meat, which avian myologists (bird muscle scientists)
refer to as "red muscle," is used for sustained activity-chiefly
walking, in the case of a turkey. The dark color comes from a
chemical compound in the muscle called myoglobin, which
plays a key role in oxygen transport. White muscle, in contrast,
is suitable only for short bursts of activity such as, for turkeys,
flying. That's why the turkey's leg meat and thigh meat are
dark, and its breast meat (which makes up the primary flight
muscles) is white. Other birds more capable in the flight department, such as ducks and geese, have red muscle (and dark
meat) throughout.
A 3-ounce serving of skinless white turkey meat contains 25
grams of fat, and less than 1 gram of saturated fat. Dark meat
has more saturated fat than white meat, and eating the skin
adds even more saturated fat. Turkey is also a good source of
arginine-an amino acid the body uses to make new protein
and nitric oxide, the substance that relaxes and opens arteries.
(Source. Harvard Health Publications)
o Turkeys were first domesticated by the Aztecs in Mexico.
. Early European explorers took turkeys from the New World
to Europe in the 16th Century. ln Europe the species became established as farmstead fowl. ln the '17th Century,
English colonists brought turkeys back to the New World,
introducing European-bred types to eastern North America.
o When Europeans first encountered a turkeys in the Americas, they incorrectly identified them as a type of peacock,
known as a "turkey fowl" in Europe because it came from
the exotic East. At that time Europeans associated anything from the east with the Ottoman Empire and often
gave it the name of Turkey, the seat of the Ottoman Empire. They also assumed it was a turkey fowl because they
thought they were in Asia.
o A group of turkeys is called a "rafter."
r A nest full of turkey eggs is called a "clutch."
r The male turkey is called a "tom." The female is called a
"hen."
a
a
Only tom turkeys gobble. Hens make a clucking sound.
The red fleshy thing that hangs from a turkey's neck is
called a "wattle."
Today's farm-raised birds are produced through artificial
insemination. The broad-breasted birds are too large and
heavy to mate naturally.
Each Thanksgiving about 675 million pounds of turkey are
consumed in the US. Americans consume an average of
18 pounds ofturkey meat per capita each year.
The US is the world's largest turkey producer and largest
exporter of turkey products. While exports are a major part
of the US turkey market, people in the US also eat more
turkey than people in other countries-13.6 pounds per
a
a
person in 2OO7 The top five turkey-producing states in 2007 were Minnesota, North Carolina, Arkansas, Virginia and Mississippi.
Some Oklahoma farmers range-feed small flocks of turkeys. That means they turn them loose to find their own
grain, weed seed and insects to eat. Five weeks before it's
time to sell them, the farmer will start to feed them whole
corn so they'll get plump.
While Americans prefer the white meat of turkeys, most of
the rest of the world prefers the dark meat.
Most of the turkey we eat is from the Broad Breasted White
breed. Commercial producers prefer white turkeys because their feathers don't leave unattractive dark pigment
after they have been plucked.
Domesticated turkeys are bred to have more breast meat,
meatier thighs and white feathers. White feathers are prefened so that, when plucked, they teave no unsightly pigment spots under the skin.
Turkeys have 3,500 feathers at maturity.
Sesame Street's Big Bird costume is made of turkey feathers.
Before modern transportation, farmers in the British lsles
put leather shoes on turkeys and walked them to market.
November 2015
Page 3
It's TeffTime
The folklore. Teff is the world's tiniest grain, but don't be
fooled by its petite package. This truly ancient grain-teff
has been cultivated since between 4,000 and 1,000 B.C.
thrived in severe climate conditions where other
-has
crops fail, including drought, making it
the goto staple of its native Ethiopia.
Teff continues to satisfy appetites today as the main ingredient of injera,
the sourdough, pancake-like bread
that is the foundation of Ethiopian cuisine. The nutrient-rich grass seed is
even credited by the country's renowned long distance runners for their
health and energy.
t
r.
The facts. The only fully domesticated
member of lovegrass (Eragrostis), teff
(Eragrostis tef) seeds are less than
effective, gluten-free grain for celiac patients. Selenium
deficiencies have been observed in people suffering
from celiac disease who are on a gluten-free diet, but teff
contains significantly higher amounts of selenium than
more common gluten-free cereals like
corn and rice. Another study that appeared in a 2014 issue of Carbohydrate
Polymers found that compared to 100
percent wheat flour, teff blended with
green pea and buckwheat flowers had
"superior nutritional value," as well as
larger amounts of polyphenols and a
:..
lower, slower starch digestibility, which
-.
may benefit blood sugar and weight
control and colon health.
,:
one millimeter in diameter, about the
size of a poppy seed, and range in
color from white to reddish brown. Too small to process,
these grains are always eaten in their whole form, bran
and germ intact, giving teff a nutritious advantage. One
serving (114 cup dry; about /,cup cooked)of this petite
grain contains 87 milligrams of calcium (9% DV, Daily
Value) and 22ok DV of magnesium, which helps transport
that calcium throughout the body That same serving also
dishes up 13% DV of protein.
The findings. According to a survey by the Whole Grains
Council, just over five percent of Americans have heard
of teff and among them only half have tried it. Though
there aren't many teff studies, it has been shown to be an
The finer points. Teff is increasingly
available in health food and specialty
markets, as well as online. Sold both as
flour and whole grain, the whitercolored grains have a mild nutty flavor, whereas the
darker brown hues taste earthier. Store teff the same
way as any whole grain in a cool, dark, place, in a
sealed container up to six months, or a year in the freezer. Teff flour slides right into traditional American fare,
from pancakes to baked goods and cereal. Tiny teff
grains cook quickly in a one-to-three ratio of teff to water
or broth. Steamed, boiled, or baked, teff's versatility
makes it a fun stand-in for other gluten free whole
grains, whether quinoa, millet or rice-adding a nutritious twist to any dish.
Source: Environmental Nutrition, November 201 5
Teff Pancakes
4 eggs
Tn c. apple juice or cider
3 Tbsp vegetable oil
3 Tbsp maple syrup
1 Tbsp vanilla extract
1 lz c. teff flour
1 Tbsp baking powder
Yzlsp sea salt
Spray a non-stick skillet or pancake griddle with nonstick cooking spray and heat on
medium setting of stove. Whisk the eggs in a large bowl. Stir in the juice, oil, maple
syrup, and vanilla. Add the flour, baking powder, and salt and stir until well combined.
Ladle batter into skillet and cook until golden brown; turn and cook on the other side until golden.
Makes 4 servings.
Nutritional information: 438 calories, 14 grams (g) fat, 59 g carbohydrate, 9 g protein fiber, 36 milligrams
sodium.
Page 4
November 2015
OHCE Nouty&
Leader Lesson
NO LEADER LESSONS WILL BE PRESENTED IN
NOVEMBER OR DECEMBER! Materials for January's Lesson will be mailed out in December.
Countv Fair Superintendent Meetinq
The OHCE Fair superintendents will meet on Nov. 2
at 9 a.m. to revise the fairbook for the 2016 County
Fair.
Holidav Cupcakes Class
The Holiday Cupcake Class will be Tuesday, Nov. 3
from 5-6:30 p.m. This class is perfect for parentsi
children or grandparents-grandkids activity. Bring 1
dozen unfrosted cupcakes per participant. Learn 6
easy holiday cupcake decorating ideas in a workshop
setting. Cost is free! Callthe office to register.
Tai Chi Class
Lesa is teaching a Brown Bag Tai Chi class every
Monday until Christmas from 12'.15-12.45 p.m. at the
Extension Office. Please call the office to sign up.
Fall Council Meetins
The Fall Council Meeting willtake place on Nov. 10
at 6 p.m. at the extension office. This meeting will
feature a Slowcooker Showdown. Each group should
bring 3 crockpots, one soup, one entr6e, and 1 dessert. The winner will be crowned the Slowcooker
Queen and receive a $25 cash. Voting will done by
placing money in the jar of your favorite.
Who Gets Grandma's Yellow Pie Plate?
This lesson is suggests creative ways to pass on
heirlooms and other nontitled property. lt will be held
Wednesday, Nov. 18 at 1:30 p.m. at Senior Life Network in Oakwood Mall. Call 234-6060 to register.
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Chalk Paintins Class
Tammy will be offering a sign painting class with a
Christmas theme on Nov. 19 at 5:30 p.m. at the
Extension Office. The cost is $15. Please callthe
office to sign up.
Let's Sew! Sew-lebrate!
Logan County OHCE is hosting a sewing and quilting retreat on Nov. 19-21from 8 a.m. to 5 p.m.
each day.
Registration is $35 for all three days or $15 per day
if you sign up by Nov. 1. After Nov. 1 all three days
will be $45. You can register by sending your registration fee to the Logan County OHCE, PO Box
1212, Guthrie, OK 73044. For more information call
405-820-5412.
Once A Month Table Tops
The next class will be Monday, Dec. 7 and will offer
2 sessions. The afternoon session is from 2-4 p.m.
and the evening session is from 5:30-7:30 p.m.
Supply lists are available at the extension office.
Class size is limited so sign up soon.
This newsletter is published monthly by the Garfield County OSU
Extension Center and is one \\,ay of communicating educational
information. Reference to commercial products or trade names is
made with the understanding that no discrimination is intended and
,'?',
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Lesa K. Rauh, Extension Educator
Family & Consumer Sciences/4-H
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Bring your change to vote
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gioes for Garfield County
OHCE Scholarships
P1ease do not use any
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(Pecan, almond, walnut,
peanut, cashew, etc.)
One entry per category
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Each group selects 2
voting delegates
Garfield County OSU Extension
316 E. Oxford
Enid OK 73701
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Cooperative ExOklahoma State University, U.S. Department of Agriculture, State and local governments cooperating. Oklahoma
disability,
religion,
gender,
age,
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color,
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Garfield Cou nty Cooperative Extension Service
Oklahoma State University
316 E. Oxford
Enid OK 73701
Dates to Remember
County Fair Superintendent Mtg.
Nov.
Table Topper Class
Nov.
Nov.
Holiday Cupcake Decorating Class
Fall Council Meeting
Nov.
Who Gets Grandma's Yellow Pie Plate
Nov.
Chalk Painting Class
Nov.
Nov 19-21 Sew-lebrate
Table Topper Class
Dec.
2
2
3
10
18
19
7