Thanksgiving and Christmas only come around once a year, so why not go ahead and splurge? Because gaining weight during the holiday sea-son is a national pastime. Year after year, most of us pack on at least a pound (some gain more) during the holidays -- and keep the extra

weight permanently.

But the holidays do not have to sabotage your weight, experts say. With a little know-how, you can satisfy your desire for traditional favorites and still enjoy a guilt-free feast. After all, being

stuffed is a good idea only if you are a turkey!

Get ActiveGet ActiveGet ActiveGet Active

Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods, suggests Connie Diekman, MEd, RD, former president of the American Dietetic

Association (ADA).

"'Eat less and exercise more' is the winning for-mula to prevent weight gain during the holi-days," Diekman says. Make fitness a family adventure, recommends Susan Finn, PhD, RD, chair of the American Council on Fitness and Nutrition: "Take a walk early in the day and then

again after dinner.

Eat BreakfastEat BreakfastEat BreakfastEat Breakfast

While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in the morning can give you more control over your appetite. Start your day with a

small but satisfying breakfast "

Lighten UpLighten UpLighten UpLighten Up

Whether you are hosting dinner or bringing a few dishes to share, make your recipes healthi-

er with less fat, sugar, and calories.

"There is more sugar and fat in most recipes than is needed, and no one will notice the dif-ference if you skim calories by using lower calo-

rie ingredients," says Diekman.

Her suggestions:

Police Your PortionsPolice Your PortionsPolice Your PortionsPolice Your Portions

Holiday tables are bountiful and beautiful dis-plays of traditional family favorites. Before you fill your plate, survey the buffet table and de-

cide what you're going to choose. Then select reasonable-sized portions of foods you cannot

live without.

Try to resist the temptation to go back for sec-

ond helpings.

Choose the Best Bets on the Buffet. Choose the Best Bets on the Buffet. Choose the Best Bets on the Buffet. Choose the Best Bets on the Buffet.

While each of us has our own favorites, keep in mind that some holiday foods are better choic-

es than others.

"White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, defatted gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories."

Slowly SavorSlowly SavorSlowly SavorSlowly Savor

Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satis-

fied with one plate full of food, experts say.

Go Easy on AlcoholGo Easy on AlcoholGo Easy on AlcoholGo Easy on Alcohol

Don't forget those alcohol calories that can add

up quickly.

"Have a glass of wine or a wine spritzer and between alcoholic drinks, (or) enjoy sparkling water," says Diekman. "this way you stay hydrat-

ed, limit alcohol calories, and stay sober."

Be RealisticBe RealisticBe RealisticBe Realistic

The holiday season is a time for celebration. With busy schedules and so many extra tempta-tions, this is a good time to strive for weight

maintenance instead of weight loss.

"Shift from a mindset of weight loss to weight maintenance," says Finn. "You will be ahead of the game if you can avoid gaining any weight

over the holidays."

Focus on Family and FriendsFocus on Family and FriendsFocus on Family and FriendsFocus on Family and Friends

The holiday season is not just about the deli-cious bounty of food. It's a time to celebrate

relationships with family and friends.

"The main event should be family and friends socializing, spending quality time together, not

just what is on the buffet," says Finn.

Taken from an article by Kathleen M. Zelman,

MPH, RD, LD

10 Tips for a Thinner Holiday Season

In This Issue Page 2:

− Note from Robyn − Small Business

Saturday − Pecan Pie

Cheesecake Page 3: − OHCE News &

Notes Page 4:

− Capitol Tour

December 2013

January 2014

Oklahoma State University, U. S. Department of Agriculture, State and Local governments cooperating. Oklahoma State University in compliance with Title VI and VII of the Civil Rights Act of 1964, Executive Order 11246 as amended, Title IX 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 of race, color, national origin, gender, age, religion, disability, or status as a veteran in any of its policies, practices, or procedures.

Robyn Rapp Extension Educator Family & Consumer Sciences/4-H Youth Dev. & Int. C.E.D.

Grant County Oklahoma Coopera&ve Extension Office

112 E. Guthrie Rm 301 Courthouse Medford, OK 73759

580-395-2134; FAX: 580-395-2615; www.oces.okstate.edu/grant; robyn.rapp@okstate.edu

Family and

Consumer Sciences

Dec. 2013/Jan. 2014 FAMILY & CONSUMER SCIENCES STRENGTHENING OKLAHOMA FAMILIES PAGE 2

Note from RobynNote from RobynNote from RobynNote from Robyn Last night on Jay Leno he asked people on the street Thanksgiving trivia. It was hysterical and sad! The people they "showed" didn't know anything!!! Jay asked what year was the first Thanksgiving? The answer was 1966! He asked what do we see depicted on pilgrim shoes and hats? The answer was moccasins!!?? Another person said that Benjamin Franklin was the president that made Thanksgiving a national holiday! Another said that Ronald Reagan did in 1994 when he was president!! When asked what a male turkey is called the answer was Fred! Leno asked what illness can you get if your turkey isn't cooked correctly it sounds like an Italian name? The kid answered Guido!!! (You can watch the segment on line.)

The some of the real answers are: The first Thanksgiving was celebrated in 1621! Abraham Lincoln made Thanksgiving a national holiday. The first Thanksgiving was three days long! Happy Thanksgiving

- Robyn

Small Business Saturday

November 30, 2013 Small Business Saturday is a day dedicated to the support of local, small businesses across the country. Created by American Express in 2010, shoppers are encouraged to shop small every year on the Saturday after Thanksgiving. The special day has grown into a movement that mil-lions of individuals, businesses and communities have embraced nationwide. In 2012, Small Busi-ness Saturday generated estimated consumer spending of $5.5 billion. Learn more about shopping small, rallying your neighborhood for the cause and preparing your business for the event all at https://www.americanexpress.com/us/small-business/Shop-Small.

Pecan Pie Caramel Cheesecake

Crust- 3 cups graham cracker crumbs 1/2 cup melted butter 1/2 cup granulated sugar Filling- 3-8 oz. packages cream cheese, softened 2 large eggs 3/4 cup granulated sugar 1 teaspoon vanilla extract 1/2 cup all purpose flour 3/4 teaspoon cinnamon 1/4 teaspoon nutmeg Topping- 1 1/2 cups toasted pecan halves 2 cups good quality caramel sauce (homemade would be best ) Preheat oven to 325 degrees. In a large bowl, mix together all ingredients for the crust until moist. Press into a 10 inch spring form pan and set aside. For the filling, in a stand mixer, whip cream cheese and sug-ar together until smooth. With mixer on low, stir in vanilla and eggs, one at a time. Scrape sides and bottom of bowl and stir again. Whip in flour, cinnamon and nutmeg. Scrape sides and stir again if necessary. Pour filling into prepared crust and smooth the top. Bake for 40-45 minutes until cheesecake is set and hardly jiggles if at all when moved. Remove from oven and cool completely to room tempera-ture. Arrange pecan halves over top entire cheesecake a circle. Cover with plastic wrap and refrigerate until ready to serve. Once ready to serve, run a knife around edges of cheese-cake and remove sides of spring form pan. To serve you can either drizzle 1 cup of warm caramel syrup over entire cheesecake and cut or cut first and drizzle individual pieces.

Scissors

If you would like to order Gingher

scissors, request an order form

from the extension office and

return the form and money by

December 10.

Dec. 2013/Jan. 2014 FAMILY & CONSUMER SCIENCES STRENGTHENING OKLAHOMA FAMILIES PAGE 3

Grant County OSU Extension Office 112 E. Guthrie Room 301 Courthouse Medford, Oklahoma

Dec. 2013/Jan. 2014

Grant County OHCE News and Notes

Grant County Oklahoma

Home and Community Education (OHCE) Grant County FCS

St rengthening

Ok lahoma Fami l i es

State OHCE OpportunityState OHCE OpportunityState OHCE OpportunityState OHCE Opportunity Grant County Oklahoma Home and Community Education members have the opportunity to file for state OHCE officer or committee positions. Details and forms are available in the Extension Office or online at http://ohce.okstate.edu/resources. Forms are due to the county office by January 10. Dorothy Rapp, State Cultural Enrichment member

Dates to remember

♦ Marland Mansion Tour December 4, 2013 ♦ December Lesson Leader class December

19th , 10:00am Commissioners room ♦ Membership awards due January 10, 2014 ♦ Award Books due January 10th ♦ Summary of years OHCE work from each

group due to Brenda by January 10th

2014 OHCE Lesson Training Selections

Please rank your choices in the following areas and return Please rank your choices in the following areas and return Please rank your choices in the following areas and return Please rank your choices in the following areas and return this form this form this form this form by November 27 to:by November 27 to:by November 27 to:by November 27 to: Grant County OSU Cooperative Extension Office, 112 E. Guthrie Room 301 Courthouse Medford, Oklahoma 73759

Resource ManagementResource ManagementResource ManagementResource Management (rank 1 through 4) ____ 40 Gallon Challenge-Conserving Water ____ Homemade Beauty ____ Be Prepared in a Disaster ____ Things Your Burglar Won’t Tell You Cultural EnrichmentCultural EnrichmentCultural EnrichmentCultural Enrichment (rank 1 through 2) ____ Clever Things to Make Your Life Easier ____ How Can “Pinterest” Help You Family IssuesFamily IssuesFamily IssuesFamily Issues (rank 1 through 3)(rank 1 through 3)(rank 1 through 3)(rank 1 through 3) ____ Genealogy- Looking Up Your Family’s Roots ____ Stress Free Holidays- Personal Issues ____ It All Begins at the Family Table Leadership/MembershipLeadership/MembershipLeadership/MembershipLeadership/Membership (rank 1 through 3) ____ OHCE Special Interest Groups ____ OHCE Members Mentoring Other Adults ____ Standards of Quality in Judging Fair Exhibits Healthy LivingHealthy LivingHealthy LivingHealthy Living (rank 1 through 4)

____ Tai Chi for You and Me ____ Gadgets to Make Life Easier (Assistive Technology) ____ Gluten Free Myths ____ Immunizations for All Ages District LessonDistrict LessonDistrict LessonDistrict Lesson (choose 1) ____ Home Design for Aging in Place ____ I’ll Do It If…..Five Behaviors that Lead to Increased Savings or Decreased Spending State LessonState LessonState LessonState Lesson (choose 1) _____ Different Cuts of Meats-

How to Prepare for Tenderness ____ Travel De-Stress Ideas for WorkshopsIdeas for WorkshopsIdeas for WorkshopsIdeas for Workshops (for example: Canning, Crocheting, etc.)

Ideas for Fieldtrips/ToursIdeas for Fieldtrips/ToursIdeas for Fieldtrips/ToursIdeas for Fieldtrips/Tours (for example: Explore Enid, Woodward, etc.)

Scissors

If you would like to order Gingher

scissors, request an order form

from the extension office and

return the form and money by

December 10.

Dec. 2013/Jan. 2014 FAMILY & CONSUMER SCIENCES STRENGTHENING OKLAHOMA FAMILIES PAGE 4

Members of the Grant County Oklahoma Home and

Community Education groups toured the Oklahoma

State Capitol Monday October 28th.

The tour was conducted by a guide from the Visitor

Center. He was very knowledgeable about the capitol

and its history.

He discussed several pieces of art that are housed in

the capitol. The statue of the Native American that is

on the second floor is an exact replica of the statue

on top of the dome, except the one on the dome is 21

½ feet tall! The man who made the statue had no

formal art training.

He revealed that a painting of President Roosevelt

signing the Oklahoma constitution has the portrait of

the man who paid for the painting in it.

The guide showed the OHCE members that the dome

of the capitol is painted to symbolize the Oklahoma

State Wildflower Gaillardia.

Jim Reese, Oklahoma’s Secretary of Agriculture, was

at the Capitol to meet the OHCE members and take

pictures! They also got to meet the Lieutenant Gover-

nor of Oklahoma, Todd Lamb and have pictures taken

with him.

After touring the capitol the OHCE members visited a

former Grant County resident, Chris McGahan’s res-

taurant and glass studio. Chris and his son demon-

strated how they create glass pumpkins.

Oklahoma State University, U. S. Department of Agriculture, State and Local governments cooperating. Oklahoma State University in compliance with Title VI and VII of the

Civil Rights Act of 1964, Executive Order 11246 as amended, Title IX 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 of race, color, national origin, gender, age, religion, disability, or status as a veteran in any of its policies,

practices, or procedures.

The Grant County OSU Extension Office, 112 E. Guthrie St., Room 301 Courthouse, Medford, Oklahoma 73759-1246 publishes 4-H Clover Connection, Family & Consumer

Sciences Newsline, and Agricultural Newsletter on a regular basis. Phone—580-395-2134, FAX—580-395-2615,

website-http://oces.okstate.edu/grant .

Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Robert E. Whitson, Director

of Oklahoma Cooperative Extension Service, Oklahoma State University, Stillwater, Oklahoma. This publication is printed and issued by Grant County OSU Cooperative

Extension Office as authorized by the Oklahoma State University Vice President, Dean, and Director of the Division of

Agricultural Sciences and Natural Resources and has been prepared and distributed at a cost of $37.20, 465 copies.

November 2013 RR

This newsletter is one way of communicating educational information to citizens of Grant County. The information given herein

is for educational purposes only. Reference to commercial products or trade names is made with the understanding that no

discrimination is intended and no endorsement by the Oklahoma Cooperative Extension Service is implied.

Robyn Rapp, Extension Educator Family &

Consumer Sciences/4-H Youth Development

& Interim C.E.D. Grant County

Wednesday, December 4th, 2013

Experience the grandeur of the first home of E. W. Marland, the tenth governor of Oklahoma and founder of Marland Oil Company known today as Conoco/Phillips. We will have lunch at Head Country Dinner followed by a guided tour of Mar-land’s second home, the Magnificent Mansion “Palace on the Prairie”. This Nation-al Historic Landmark took three years to construct, 1925 to1928. The mansion is 78 feet wide and 184 feet long and contains 43,561 square feet distributed over four levels. There are 55 rooms, including 10 bedrooms, 12 bathrooms, 7 fireplac-es and 3 kitchens. Our guided tour will include insight into the daily life of E.W. and Lydie.

Expenses will include: Your lunch and $7.00 for admission to the homes.

Marland Mansion Tour

10:00 am - Marland’s Grand Home

12:00 - Lunch at Head Country

1:30 pm - Marland Mansion

3:30 pm - Depart for home

To register for this event by December 3, please contact your county OSU Extension Center.

Alfalfa County– 580.596.3131

Grant County– 580.395.2134

Major County- 580.227.3786

Woods County– 580.327.2786 Oklahoma State University, U.S. Department of Agriculture, State and Local Governments cooperating. Oklahoma Cooperative Extension Service

offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability or status as a veteran, and is an

Equal Opportunity Employer.