Strong and Healthy Oklahoma by OPUBCO Communications Group

Letter from the Governor

Foreword from the Secretary of Health

Letter from the Executive Director of The Oklahoma Tobacco Settlement Endowment Trust (TSET)

Letter from Oklahoma City Mayor Mick Cornett

Introduction

What is Strong and Healthy Oklahoma?

Who can benefit from the guide?

Are you ready to be strong and healthy?

Eat better

Increase breastfeeding

Move more

Be tobacco-free

Resources across our state

Where you live, work and learn.

Appendices

136

Summary

156

Introduction

INTRODUCTION

Table of Contents

Introduction

Healthier living can benefit all Oklahomans.

What is Strong and Healthy Oklahoma? Strong and Healthy Oklahoma is a statewide effort to improve the health of our residents. The purpose of the Guide is to show simple ways to make healthy choices everyday where we live, work and learn. The guide provides fun and creative ways for all Oklahomans to Eat Better, Move More and Be Tobacco-Free.

Who Can Benefit from the Guide? Adults â&#x20AC;&#x201D; Do you find yourself making time for family and work, but little time for you? Keep reading to learn more about how to make time to be healthier where you live, work and learn. Older Adults â&#x20AC;&#x201D; Have you ever thought it is too late to start taking care of your health? Just remember, it is never too late to find fun ways to spend time being active and eating your way to better health. 6

Strong and Healthy Oklahoma

Kids — Are you spending a lot of time sitting in school, watching TV or playing video games? The guide will give you fun ideas to get movin’ no matter where you are!

INTRODUCTION

Teens — Do you find keeping up with school, work, extracurricular activities, family and friends takes a lot of energy and can be very stressful? Let the guide show you how to fit it all in and still have time for yourself.

Men — Are you being proactive when making your health decisions? It’s time to take charge of your own health. The guide will show you how to add years to your life and life to your years. Women — Have you taken the time to listen to your body lately? Do you know that heart disease is the leading cause of death for women? The guide will explain how to get heart-healthy. Don’t wait. Start today. Rural Residents — Is it tough to live healthy in rural Oklahoma? The guide will show you Oklahoma trails and outdoor attractions you never knew existed. Check out the community resources near you.

Introduction

Don’t Get Stuck in a Health Rut Arthritis is a leading cause of disability in Oklahoma, but don’t let that stop you. People with arthritis can exercise to reduce the pain. The guide will help you find an Arthritis Foundation exercise program near you. Diabetes is increasing in adults and children in Oklahoma. Did you know Type II diabetes is preventable and controllable just by eating better and moving more? High blood pressure is known as the “silent killer.” It often has no signs until a person suffers a heart attack or a stroke. Tips in the guide can help, so don’t put off until tomorrow what you can do today for a healthier heart.

Obesity More than 60 percent of Oklahomans are obese or overweight. Even the small steps to eat better and move more will benefit your health. Use the guide to help you find simple solutions to lose weight and feel better.

Strong and Healthy Oklahoma

Physical limitations donâ&#x20AC;&#x2122;t need to slow you down. There are many activities and resources available throughout Oklahoma to improve your health.

I NNT RT ORD UO CDT IUO NC T I O N

Mental health is just as important as physical health. Anxiety, depression and sadness affect many Oklahomans, but there is hope for living a healthier, happier life. Keep reading to learn how.

Find the resources you need in the guide.

Did you know? Tobacco use and secondhand smoke can cause and worsen many health problems. There is no safe level of tobacco use. If you use tobacco, the guide can help you find ways to quit, including (800) QUIT-NOW (784-8669).

Introduction

Where we live Oklahoma truly is a diverse state, known for its scenic landscapes, beautiful sunsets and outdoor opportunities. This is the land where the “corn is as high as an elephant’s eye” and “where the wind comes sweeping down the plain.” Do you know our great state is divided into six countries? Each country offers something special to its residents. From one country to the next, groups of people across our state have formed grassroots coalitions to transform the health of Oklahomans. We know these groups as Turning Point. More than 60 local partnerships meet on a regular basis to talk about health issues and create policies to make Oklahoma a healthier place to live. These communities take great pride in creating their own health solutions. The Turning Point philosophy of community health improvement through shared state and local efforts has taken root. In the following pages you will find a few examples from each country in Oklahoma. Where do you live?

Strong and Healthy Oklahoma

INTRODUCTION

Strong and Healthy Oklahoma recognizes communities leading the way in healthy living

Frontier Country, in the central part of the state, includes our largest city and state capitol, Oklahoma City. There is never a shortage of fun in the city. With many attractions, you can enjoy a family outing at one of the nationâ&#x20AC;&#x2122;s top 10 zoos or kick up your heels at the National Cowboy and Western Heritage Museum. Take a stroll on the Bricktown canal or a bike ride around lakes Hefner, Arcadia or Stanley Draper. From a rockclimbing wall downtown to grocery shopping at one of our many farmerâ&#x20AC;&#x2122;s markets, Frontier Country is working toward a strong and healthy Oklahoma. Central Oklahoma Turning Point brings together ordinary people in Frontier Country to exchange ideas and identify health concerns in their communities. Frontier Country projects include: annual walking events; free health screenings; promotion of 24/7 tobacco-free environments; and promoting physical activity and healthy nutrition. Central Oklahoma is working to create a culture of health for visitors and locals alike. Introduction

Great Plains Country, in southwestern Oklahoma, includes the tiny cobblestone town of Medicine Park, a community in the Wichita Mountains that is considered Oklahomaâ&#x20AC;&#x2122;s first resort area developed during the 1920s and â&#x20AC;&#x2122;30s. Today this fun little town is bustling with excitement as families come to swim, camp and hike their way to the nearby Wichita Mountains Wildlife Refuge. This outdoor adventure area provides a haven for the nature lover, offering miles of hiking trails, mountain biking, rock climbing and incredible scenery. Partnerships in Great Plains Country are working to promote healthy eating and physical activity in ways that are unique to their communities. Efforts include: building a community garden, expanding and developing a trail system, providing hands-on demonstrations related to portion sizes, nutritional value of foods and healthy snacks, and expanding physical education classes to include lifetime physical education such as ballroom dancing, yoga, hiking and biking. Green Country, in northeastern Oklahoma, is home to some of the most scenic lakes, rivers and forests in the United States. Oxley Nature Center in Tulsa is open seven days a week and links stretches of trails across flat and fairly smooth terrain.

Did you know? Through community collaboration, the Safe Routes to School Program can be found in six Lawton schools. Adult leaders are paired with children as they walk or bike to school in Lawton, Oklahoma.

Strong and Healthy Oklahoma

Local Turning Point partnerships are holding Walk This Weigh events to encourage community members to become more active, while others work specifically with older Oklahomans, college students and school-age children to encourage physical activity as a part of daily life. You’ll also find community gardens being built to promote increased consumption of fresh produce. By providing exercise equipment, improving the existing trail system and promoting healthy eating, Green Country is on the go.

Introduction

INTRODUCTION

Wheelchairs and strollers may be taken down many of these trails. A little further east is Oologah, hometown to the fellow that “never met a man he didn’t like,” Oklahoma’s Will Rogers. Families also like Lake Oologah for swimming, boating, fishing, camping, picnicking and playing together. Whether it’s floating the Illinois River out of Tahlequah or fishing on Lake Spavinaw, Green Country has something for everyone.

Kiamichi Country, located in the southeastern part of the state, is home to one of Oklahoma’s most beautiful state parks, Beavers Bend. Beavers Bend Resort Park has 30 miles of trails through rolling hills and forests and is adjacent to Broken Bow Lake. Kiamichi Country also is home to Talihina, located in the heart of the Choctaw Nation and gateway to the Talimena scenic drive and the Ouachita National Forest. Dazzling spring and fall foliage, abundant wildflowers, lakes, rivers and streams, camping facilities, equestrian camps, and hiking trails make Talihina and other southeastern towns a year-round destination for many Oklahomans. Local initiatives encompass a variety of strategies as unique as our communities. Examples include locally designed walking trails and skate parks, Safe Routes to School, tribal nations incorporating the Chief’s Challenge to encourage tribal members and the tribal workforce to support fitness camps for youth, and the Kiamichi Jubilee Summer Arts Camp providing a chance for all children to do something creative with their time and talents while learning about active play and healthy lifestyles. Lake and Trail Country, in south-central Oklahoma, is home to Durant, the magnolia capital of Oklahoma. In this part of the state you’ll find the crystal blue waters of Lake Murray, the fish jumpin’ at Lake Texhoma and the many water sports enjoyed at Lake of the Arbuckles. If you’re fortunate enough to live here, you know about the Chickasaw National Recreation Area located just south of Sulphur. This network of trails is open year-round and passes through creeks, limestone hills, forests of sycamores and willows and abundant wildlife. The National Park Service has marked all of these great trails. What are you waiting for? Grab your fishing pole, put on your hiking boots and get outdoors! Did we mention swimming at Turner Falls? 14

Strong and Healthy Oklahoma

INTRODUCTION

Turning Point partnerships are paving the way for Lake and Trail Country. Initiatives include Fit for Life (developed by the Caddo County Interagency Coalition) to educate children on the need for daily physical activity and eating healthier. Partners in Progress Community Coalition, located in Marshall County, is Getting Fit with MyPyramid, which stresses the importance of eating fruits and vegetables. Healthy Living 101 efforts also are under way that include parental involvement, county fairs, a media campaign and cooking workshops. Red Carpet Country, known as the Great Salt Plains, is found in the northwest corner of the state. Here you will find one of the most dramatic landscapes in Oklahoma — Black Mesa. This is home to several unique rock formations including the Old Maid’s Profile and the Wedding Party. Black Mesa is great for hiking and bird watching and has some of the best night skies in America. Black Mesa is 4,973 feet above sea level and is the highest point in Oklahoma. A granite monument marks the high point, which can be reached by hiking a 4.2-mile trail to the top. Selman Bat Cave is home to more than one million Mexican free-tailed bats and is a popular attraction in northwest Oklahoma. Turning Point partnerships are working together on the development of a senior housing complex in Harper County and a wellness center in Beaver. Growing older in this part of the state means having the chance to be active in your own community, being involved in group activities to relieve the pain of arthritis and attending sessions on nutrition for the senior population. Other projects underway include Walk This Weigh events in Beaver, Woodward and Texas counties. In Laverne, you’ll find a new walking trail to help connect neighborhoods to schools and parks. In Alalfa County, a new community health center provides primary care, dental services and behavioral health services. We’re getting healthy in Red Carpet Country! Introduction

Where we work Oklahoma’s workers spend almost half of their waking hours in the workplace. Due to the hours spent on the job, worksite wellness programs are a great way to improve the health of Oklahomans. Has your business made a plan to get healthy? Worksite wellness can encourage and promote good health by simple behavior changes. Low-cost activities for companies include: • Offering healthy vending options; • Allowing flexible lunch and break times for physical activity; • Providing private rooms, other than restrooms, for breastfeeding mothers; • Providing flexible schedules for breastfeeding mothers who work; and • Promoting Breathe Easy, a tobacco-free workplace, and the Oklahoma Tobacco Helpline. These and other activities can result in health rewards, as well as employer savings. Employees who are physically active, eat well and are tobacco-free simply feel better. Plus, they have fewer sick days, higher morale, reduced health care costs and increased productivity. We challenge you to find ways to improve employee health where you work. • Organize a walking group. • Issue a weight loss challenge. • Host a stress management class. • Take advantage of employee health and fitness days. • Start your own farmer’s market. 16

Strong and Healthy Oklahoma

Certified Healthy Business Program seeks to recognize Oklahoma businesses that are providing health and wellness opportunities for their employees. Is your workplace a Certified Healthy Business? Champions of Health awards are presented each year in Oklahoma to recognize individuals and organizations improving the health of Oklahomans. Do you know a Champion of Health? Cherokee Nation encourages employers to create wellness programs to improve the health status of their employees. What is your community doing to promote wellness in the workplace? Chesapeake Energy has created a state-of-the-art worksite to encourage healthy living in the workplace. How can your workplace encourage healthier living?

The Oklahoma State Department of Health is leading by example. On any given day you can find employees using break time to join a variety of wellness activities, such as: weight loss or smoking cessation programs, walking groups, massage therapy, yoga and a farmerâ&#x20AC;&#x2122;s market. What does your workplace offer?

INTRODUCTION

Strong and Healthy Oklahoma recognizes those leading the way in worksite health

Make It Your Business is a toolkit to help businesses set policies to improve employee health by eating better, moving more and being tobacco free. Contact the Oklahoma State Department of Health to learn more.

OK Health gives active state employees the right tools to feel better and improve health. Introduction

Where we learn Oklahomans spend a lot of time learning in libraries, schools, faith-based gatherings and a variety of other settings where there is little opportunity for movement. Whether you are in your local community center, after-school program or your own back yard, Strong and Healthy Oklahoma will help get you moving. Think of the times you are learning during the day. Are you exercising more than your brain? Here are a few examples of what we are talking about.

Get Your Body Movin’

Get Your Brain Movin’

•

Gardening

Learn to grow fruits and vegetables that are good for your mind and body.

•

Hide & Seek

Develop skills to plan, strategize, think quickly and play with others.

•

Horseshoes

Build teamwork, encourage healthy competition and build math skills.

•

Soccer

Learn new strategies and hand/eye coordination; develop quick reflexes.

•

Walking

Visit new places; enjoy nature and all it offers to see, hear and smell.

•

Yoga

Learn to focus, redirect stress and relax.

Strong and Healthy Oklahoma

The Oklahoma After-School Network is working to ensure all children have access to quality out-of-school opportunities. Connecting people to information and local resources creates more opportunities for our kids. Coordinated Approach To Child Health (CATCH) is an evidence-based nutrition and physical activity program taught in Oklahoma schools and after-school programs. CATCH is part of a comprehensive approach to reduce childhood obesity. Itâ&#x20AC;&#x2122;s All About Kids is a comprehensive program designed by the Tulsa Health Department for elementary students to improve health, enhance decision-making skills and improve school performance. Oklahoma Cooperative Extension Service offers nutrition and cooking classes across the state in an effort to improve the health of all Oklahomans. Introduction

INTRODUCTION

Oklahoma recognizes those leading the way in healthy learning

Oklahoma Fit Kids Coalition strives to reduce childhood obesity by improving the health and well-being of Oklahoma youth and families. REACH 2010â&#x20AC;&#x201D;Physical Activity to Reduce Cardiovascular Disease and Diabetes American Indian tribal nations offer traditional and nontraditional physical activity interventions in various settings throughout Oklahoma. Contact your tribal nation to learn about opportunities in your area.

Schools for Healthy Lifestyles program works to promote and maintain healthy lifestyles among children, families and school faculty. A coordinated school health approach is used to promote physical activity and fitness, nutrition education, tobacco use prevention, safety and injury use prevention. University of Central Oklahoma â&#x20AC;&#x201D; Healthy Campus 2010 is a cutting-edge program designed specifically for a college community. This program sets health goals for students, faculty and staff, while encouraging them to eat better, move more and be tobacco-free. The University of Central Oklahoma is committed to producing a bright and healthy workforce. Oklahoma State University is the first of the Big 12 schools to go tobacco free.

Strong and Healthy Oklahoma

The decision to be strong and healthy is the first step to achieving your goal to eat better, move more and be tobaccofree. Check which describes you the best. Strong And Healthy I am â&#x20AC;&#x153;strong & healthyâ&#x20AC;? and have been for the past year. I eat healthy meals and snacks filled with fruits, vegetables, whole grains, lean protein and low-fat dairy. I drink six to eight glasses of water each day. I limit fat, sugar and sodium and watch my calorie intake. I am physically active five to seven days a week for at least 60 minutes. I never use tobacco.

INTRODUCTION

Are you ready to be strong and healthy?

Great job! Be a role model to help others become strong and healthy just like you. Ready To Be Strong And Healthy I regularly eat healthy, engage in physical activity and do not use tobacco. Keep up the good work! Remember, it takes time to develop healthy habits. Use a journal to record your current eating and/ or physical activity habits to see areas for improvement. Use ideas and tips in the guide to keep you on track. Somewhat Ready To Be Strong And Healthy I intend to eat better, move more and/or be tobacco-free in the next six months. Great decision! Take a peek at The Solutions section of the guide to get started. If you find that you need help staying on track, contact a resource in your area for additional support. Not Ready To Be Strong And Healthy I do not plan to change my unhealthy diet, physical inactivity and/or tobacco use. Introduction

Achieving your Health Goal Only you can decide when it is time to change your behaviors. Take some time to think about your current habits and how they affect your life. Try learning new facts, ideas and tips that will help you understand why good health can be fun and easy. The guide is a great start. Thank you for tuning-in to your health. This is the first step in living a healthier life. Keep reading to learn more simple tips for healthy living where you live, work and learn. Start today! Youâ&#x20AC;&#x2122;ll be glad you did.

Strong and Healthy Oklahoma

Name: Date:

Age:

Height:

Weight:

BMI:

Waist Size:

Measuring your waist size. 1.

Place a tape measure around your bare abdomen, one inch above your belly button.

Be sure that the tape is snug but does not compress your skin.

The tape measure should be parallel to the floor.

Relax, exhale and measure your waist.

Waist Size Ranges. â&#x20AC;˘

Men > 40 inches = increased risk for health problems

â&#x20AC;˘

Women > 35 inches = increased risk for health problems

Introduction

(Inches)

INTRODUCTION

Adult Personal Health Profile

Waist Size Waist size is used to determine central obesity, which is a predictor of health risks and disease. People with a waist circumference greater than the recommended measures are at an increased risk for diabetes, high cholesterol, early heart disease and high blood pressure, even when the BMI falls within a healthy range. People who are apple shaped versus being pear shaped are at a greater risk for health problems. Oftentimes, our shape is inherited, but bad habits such as smoking and too much alcohol can increase the waistline, too.

Measuring Your BMI. Use the BMI Chart on the next page or use the equation below.

Weight (pounds) X 703 Height (inches) X Height (inches)

Body Mass Index (BMI) Body Mass Index (BMI) is a number calculated from a personâ&#x20AC;&#x2122;s weight and height. BMI provides a reliable indicator of body fat for most people and is used to screen for weight categories that may lead to health problems. See the table on the next page to determine your BMI.

Athletes and bodybuilders The BMI chart may not be the best tool for you to determine your healthy weight. You may want to try just measuring your waist size. Extra fat in the belly area may put your health at risk, even if you are at a healthy weight. Men who have a waist size greater than 40 inches and women who have a waist size greater than 35 inches have a higher risk of developing diabetes and heart disease because of excess abdominal fat. Keep reading the guide to learn quick tips to reduce your waist size.

Strong and Healthy Oklahoma

Direction: Find your weight on the bottom of the graph. Go straight up from that point

until you come to the line that matches your height. Then look to find your weight group.

Healthy Weight BMI from 18.5 up to 25 refers to healthy weight.

Overweight BMI from 25 up to 30 refers to overweight

Obese BMI 30 or higher refers to obesity. Obese persons are also overweight.

Introduction

100

125

175

Poundsâ&#x20AC;

150

225

250

275 *Without shoes. â&#x20AC; Without clothes.

200

BMI (Body Mass Index)

INTRODUCTION

BMI measures weight in relation to height. The BMI ranges shown above are for adults. They are not exact ranges of healthy and unhealthy weights. However, they show that health risk increases at higher levels of overweight and obesity. Even within the healthy BMI range, weight gains can carry health risks for adults.

4'10"

4'11"

5'0"

5'1"

5'2"

5'3"

5'4"

5'5"

5'6"

5'7"

5'8"

5'9"

5'10"

5'11"

6'0"

6'1"

6'2"

6'3"

6'4"

6'5"

6'6"

Height* 18

Figure 1

ARE YOU AT A HEALTHY WEIGHT?

BMI Ranges BMI indicates that I am (check one): Underweight = 18.5 or less Normal weight = 18.5 - 24.9 Overweight = 25 - 29.9 Mild obesity = 30 - 34.9 Moderate obesity = 35 - 39.9 Extreme obesity = 40 or higher My risk factors include (check all that apply): Physical inactivity Tobacco use Poor eating habits High blood pressure (hypertension) High blood glucose (sugar) High LDL cholesterol (bad cholesterol) Low HDL cholesterol (good cholesterol) High triglycerides Family history of heart disease Family history of stroke Family history of diabetes Family history of cancer My daily physical activity level is (check one): Sedentary — means a lifestyle that includes only the light activity associated with typical day-to-day life. Moderately active — means a lifestyle that includes physical activity similar to walking 30 minutes, in addition to the light physical activity associated with typical day-to-day life. Active — means a lifestyle that includes physical activity similar to walking 45 minutes or more, in addition to the light physical activity associated with typical day-to-day life.

Strong and Healthy Oklahoma

INTRODUCTION

Where are you? Underweight Are you underweight? If your BMI is less than 18.5, you may need to gain weight. Being underweight can be just as harmful as being overweight. If you try to gain weight, be sure to use a healthy eating plan. A healthy eating plan includes: •

•

Fruits, vegetables, whole grains and fat-free or lowfat milk Lean meats, poultry, fish, beans (legumes), eggs and nuts

•

Low intake of saturated and trans fats, cholesterol, salt (sodium) and added sugar

•

Balance your calorie intake with your body’s calorie needs

Healthy weight Congratulations on your weight! Do you know maintaining a healthy weight may not mean you are strong and healthy? Are you getting enough physical activity each day? Are you eating healthy foods? Do you use tobacco? Introduction

The guide provides simple tips to reduce your health risks. Overweight Are you overweight? You should consider losing weight if you have a BMI greater than 25, a high waist size or two or more risk factors. Even small amounts of weight loss may have health benefits for you. Eating better and moving more are the keys to controlling your weight. Aim for slow, steady weight loss by eating fewer calories while getting the nutrients you need.

Weight gain during pregnancy The classification for weight gain during pregnancy is based on the Institute of Medicine, part of the National Academy of Sciences, and differs slightly from the adult recommendations. Pregnancy weight gain ranges are based on the pre-pregnancy BMI. The following are recommendations and should be discussed with your doctor.

Weight Category

BMI

Recommended Gains

Underweight

19.8 or less

28 - 40 Ibs

Normal Weight

19.8 - 26

25 - 35 Ibs

Overweight

26 - 29

15 - 25 Ibs

Obese

29 or higher

15 Ibs

Other: Twin Pregnancy

34 - 45 Ibs

Triplet Pregnancy

50 Ibs

Source: Institute of Medicine

Strong and Healthy Oklahoma

Eat Better

E AT B E T T E R

The better you eat, the better you are

The Facts... Good nutrition has a positive effect on mental and physical well-being. Healthy eating can help Oklahomans live longer and healthier lives. It also can help reduce the risk of chronic diseases, such as heart disease, some cancers, stroke and diabetes. Remember, healthy eating begins at birth. Human milk is the ideal food for babies, and breast-feeding is good for mothers, too. Eat Better

Healthy eating tips include: •

Vary your veggies;

•

Make half your grains whole;

•

Focus on fruits;

•

Go lean with protein; and

•

Choose calcium-rich foods.

Did you know? Current recommendations for good health include five to 13 servings of fruits and vegetables a day, according to individual calorie needs. Less than 16 percent of Oklahoma adults eat five or more servings of fruits and vegetables a day. Oklahomans eat fewer fruits and vegetables than anyone in the country. During the last few years, the number of Oklahomans getting five or more servings a day dropped from 20 percent in 1998 to 15.7 percent in 2005. Oklahomans who did not meet the recommended fruit and vegetable intake had higher rates of obesity than those who did. In 2004, Americans drank $37 billion in carbonated beverages and ate $3.9 billion worth of cookies. Potato chips sales hit $6.2 billion. Each year, consumers spend approximately $70 billion at casual dining restaurants.

Strong and Healthy Oklahoma

E AT B E T T E R

MyPyramid.gov

GRAINS

VEGETABLES

FRUITS

MILK

MEAT & BEANS

MyPyramid was released in April 2005. MyPyramid retains all the food groups from the original Pyramid, but it also includes a graphic representation of physical activity â&#x20AC;&#x201D; an important additional recommendation for a healthy way of life.

Improving nutrition will mean making healthy choices, such as eating foods rich in important nutrients, reducing fat and calories, increasing fiber, monitoring salt and sugar intake, drinking more water and consuming the daily recommendation of low-fat dairy products.

Calories in ~ calories out Have you ever counted the number of calories you take in each day? Weight gain is caused when we take in more calories than we use. Calories come from both food and drinks. It takes about 3,500 calories to equal a pound of body fat. Now think about what you regularly eat. What are your calorie needs? Keep reading to learn how to balance your calorie needs. Use the Eating Better Journal at the back of the guide to help you track what you eat to see if you are making healthy food choices. Eat Better

How many calories do you need? Activity Level Calories Sex

Age (years)

Sedentary

Moderately active

Active

Female

4-8

1,200

1,400 - 1,600

1,400 - 1,800

9 - 13

1,600

1,600 - 2,000

1,800 - 2,200

14 - 18

1,800

2,000

2,400

19 - 30

2,000

2,000 - 2,200

2,400

31 - 50

1,800

2,000

2,200

51 +

1,600

1,800

2,000 - 2,200

4-8

1,400

1,400 - 1,600

1,600 - 2,000

9 - 13

1,800

1,800 - 2,200

2,000 - 2,600

14 - 18

2,200

2,400 - 2,800

2,800 - 3,200

19 - 30

2,400

2,600 - 2,800

3,000

31 - 50

2,200

2,400 - 2,600

2,800 - 3,000

51 +

2,000

2,200 - 2,400

2,400 - 2,800

2-3

1,000

1,000 - 1,400

Male

Child

Source: USDA Dietary Guidlines for Americans, 2005

You can use the Guide to a Strong and Healthy Oklahoma to help you monitor your weight. During the next few weeks, check your weight as you adjust your calories by eating better and moving more. This will help you stay on track with your weight goal.

Strong and Healthy Oklahoma

Two reasons Oklahomans give for not increasing fruits and vegetables as part of their diets are high cost and poor access. •

According to a recent survey, the 49 percent of Oklahomans who are obese are more likely to report that eating healthy foods is expensive compared to the 29.5 percent of Oklahomans who are not obese.

E AT B E T T E R

The challenges ...

Attitudes, formed during childhood, can be barriers to healthy eating. •

TV ads shown during children’s programs encourage eating high-fat, high-calorie foods. Many experts feel the promotion of junk foods in commercials is helping increase childhood obesity.

•

Constant promotion of high-calorie food is contributing to the epidemic of childhood obesity in the United States by encouraging preferences for junk food and contributing to poor eating habits.

Weight gain is caused when we take in more calories than we use. •

During the past 20 years, portion sizes and consumption of sugars and processed starches have increased.

•

Oklahomans have become less physically active with the expansion of technology. We have more screen time exposure, whether it is to TV, video games or computers. The limited amount of physical activity has helped increase overweight and obesity.

Eat Better

Hey, watch this! Oklahomans are flooded with media messages every day. Television, radio, magazines and billboards are full of ads misleading our society about the nutritional value of foods and how to maintain positive health. One example is the marketing of high-fat, highcalorie foods during children’s programming. Children in the United States spend more time watching television than they spend on any other single daily activity except sleeping. Television has a unique capacity to influence children’s attitudes and behaviors. On average, 11 out of 19 commercials every hour advertise food. Of these ads, almost 44 percent promote candy, chips, cookies, sugary cereals and soft drinks.

Tips for spotting fad diets. Many popular diets lack credibility, and some can even be dangerous. These have come to be labeled fad diets. Look out for the following: 1.

Promises of a “quick fix,” such as “lose 30 pounds in 30 days.”

Warnings of danger from a single product or regimen, such as “carbs kill.”

Claims that sound too good to be true, such as “eat all the food you want.”

Simple conclusions drawn from a complex study, such as “one pill a day is all you need.”

Strong and Healthy Oklahoma

E AT B E T T E R 5.

Recommendations from a single study.

Dramatic statements, such as “lose weight without diet or exercise.”

List of “good” and “bad” foods.

Recommendations made to help sell a product.

Recommendations made based on studies published without peer review.

10. Recommendations from studies that ignore personal differences, such as “guaranteed to work for you.”

Important Notice: If a diet or product sounds too good to be true, it probably is. There is no substitute for being physically active and eating wellbalanced meals.

Eat Better

The solutions ... Small changes can make a big difference in your health. Try making healthy changes one step at a time. Try one of the following tips for one week and add another one the next week. •

Reduce the amount of foods you eat that are high in fat and sugar.

•

Eat more fruits and vegetables.

•

Drink more water.

•

Consume more low-fat dairy products like yogurt, cheese and milk.

Strategies for healthy eating The following is a list of strategies you and your family can try to include in your diets. Grains •

Make half your grains whole.

•

Look for the words “whole grain” before you buy breads and cereals.

•

Examples include: whole wheat flour, brown rice, buckwheat, bulgur (cracked wheat), oatmeal, popcorn, whole wheat cereal flakes, muesli, whole grain barley, whole grain cornmeal, whole rye, whole wheat bread, whole wheat crackers, whole wheat pasta, whole wheat sandwich buns and rolls, whole wheat tortillas, wild rice, amaranth, millet, quinoa and sorghum.

FYI: Quinoa technically is a leaf, not a grain, though it often is considered to be a grain.

Strong and Healthy Oklahoma

E AT B E T T E R

Remember: Maintain weight: calories in = calories out. Lose weight: calories in < calories out. Gain weight: calories in > calories out.

Breakfast is the most important meal of the day •

Start your day with a cup of oatmeal for breakfast.

•

Look for cereals with more fiber. Some have as much as 13 grams in a single serving.

Brown-bag it •

Bring a baggie of whole grain snack crackers.

•

Brown-bag your lunch with a sandwich made of whole grain bread or a whole wheat wrap.

Pack a snack •

Munch on dry popcorn or dry cereal for a snack.

•

Replace plain bagels with whole wheat bagels.

•

Whole wheat snack crackers are tasty treats at staff meetings.

Portion distortion •

A large bagel is typically two or more servings. Try a smaller version or only take half.

•

Read your cereal box label. Serving sizes vary among a ½ cup, ¾ cup and 1 cup.

•

How big are your buns? When choosing sandwich buns, choose smaller options and fewer calories.

Eat Better

Vegetables Eat a “rainbow” of colors and choose from several colors of vegetables each day. •

Red — red peppers, beets, radishes, radicchio, red onions, red potatoes, rhubarb, tomatoes.

•

Yellow / Orange — carrots, yellow peppers, yellow potatoes, pumpkin, rutabagas, yellow summer squash, sweet corn, sweet potatoes, yellow tomatoes, yellow winter squash, yellow beets, butternut squash, acorn squash.

•

Green — artichokes, arugula, asparagus, broccoflower, broccoli, broccoli rabe, brussel sprouts, Chinese cabbage, green beans, green cabbage, celery, chayote squash, cucumbers, endive, leafy greens, leeks, lettuce, green onion, okra, peas, green pepper, snow peas, sugar snap peas, spinach, watercress, zucchini.

•

Blue / Purple — purple asparagus, purple cabbage, purple carrots, eggplant, purple Belgian endive, purple peppers, potatoes (purple fleshed), black salsify.

•

White — cauliflower, garlic, ginger, Jerusalem artichoke, jicama, kohlrabi, mushrooms, onions, parsnips, potatoes (white fleshed), shallots, turnips, white corn.

Strong and Healthy Oklahoma

•

Try eggplant on the grill.

•

Slice raw squash and zucchini for a snack or a salad.

•

Mushrooms make a great topper for meat, salads and sandwiches.

Curb your appetite •

Eat a veggie before each meal. It will satisfy your hunger and you’ll eat fewer calories.

•

Choose raw vegetables with a low-calorie dip for snacks instead of highcalorie options.

Enjoy fresh, frozen and canned vegetables •

Have veggies available for quick snacks after school and work.

•

Select a fast food side salad (with fat-free dressing) rather than fries.

•

Choose your favorite vegetable instead of other snack foods, like potato chips and cookies.

You have options •

Try different subgroups (dark green, orange, legumes and starchy vegetables) each week.

•

Try preparing vegetables in different ways (steamed, grilled, baked or raw).

•

Plant a garden and grow your own veggies. Your local OSU Cooperative Extension can teach you how.

Let us eat lettuce •

Pick dark leafy greens for salads and sandwiches. The darkest, richest colors are packed with nutrients.

•

Try different varieties (spinach, red leaf, spring mix or romaine).

Eat Better

E AT B E T T E R

Vary your veggies

Herbs to have •

Be creative and kick up the flavor of your meals with herbs and spices. They offer flavor and nutrients.

•

Try dried or fresh herbs, such as cilantro, sage, garlic or basil on your favorite dishes for added flavor.

•

Plant an herb garden. They don’t take up much space and you’ll always have a fresh crop.

Veggies to go •

Bag up some raw veggies, such as carrots, broccoli, celery and snap peas for a healthy snack.

•

Keep veggies at your desk for midday cravings. Crunching veggies will be better than crunching chips.

•

Save calories and time. Pack an ice chest with raw veggies for your next road trip.

•

Spice up your lunch salad with salsa instead of salad dressing. You’ll find it has fewer calories.

Let’s get together •

For a healthy alternative, provide veggie trays at large meetings or gatherings.

•

Provide raw, cut veggie options in your child’s lunch box.

•

Try providing a veggie tray at the next potluck event at your community event or church gathering.

•

Partner your child’s school with a local farmer for the next fundraiser. Offer a market on PTA night.

Strong and Healthy Oklahoma

Eat a “rainbow” of colors of fruits. Choose several colors of fruits everyday. •

Red — red apples, blood oranges, cherries, cranberries, red grapes, pink/red grapefruit, red pears, pomegranates, raspberries, strawberries, watermelon.

•

Yellow / Orange — yellow apples, apricots, cantaloupe, cape gooseberries, yellow figs, grapefruit, golden kiwifruit, lemons, mangoes, nectarines, oranges, papayas, peaches, yellow pears, persimmons, pineapples, tangerines, yellow watermelon.

•

Green — avocados, green apples, green grapes, honeydew, kiwifruit, limes, green pears.

•

Blue / Purple — blackberries, blueberries, black currents, dried plums, elderberries, purple figs, purple grapes, plums, raisins.

•

White — bananas, brown pears, dates, white nectarines, white peaches.

Eat Better

E AT B E T T E R

Fruits

Do you have a sweet tooth? •

Keep fresh and dried fruit handy for snacks that satisfy your sweet tooth.

•

Choose whole fruit more often than juice. You’ll get more fiber, and it will be more filling.

•

Choose 100 percent fruit juice, but try to limit juice to one serving (4 ounces) per day.

•

For best quality at the lowest cost, buy fresh fruits in season. Oklahoma has a great selection.

Berry pickin’ •

Choose berries often. They are low in calories, high in fiber and filled with antioxidants.

•

Look for frozen options during the winter months. They have the same health benefits as fresh berries.

•

Stock up on lower-price fresh berries in the summer and store them in the freezer for winter.

•

Drain extra juice from canned fruit to limit the extra calories and sugar.

•

Locate a berry patch near you. It offers a day of activity and sweet treats as a reward.

Fruit is a fast food, too •

Eat a banana or an apple on the go. It comes prewrapped.

•

If you like a sweet snack during a work break, try a piece of fruit.

•

Choose canned fruit in its own juice or light syrup. Drain it to limit extra calories.

Eat dessert •

Substitute fruit for cake, pie or ice cream at the next school party. Strong and Healthy Oklahoma

E AT B E T T E R •

Try fruit parfaits instead of ice cream sundaes (yogurt, fruit toppings, granola and a drizzle of honey).

•

For a healthy alternative, provide fruit trays at large meetings or gatherings.

Plant a garden •

Try planting a pot of cherry or grape tomatoes. If you need more space, grow a community garden.

•

Contact your local OSU Cooperative Extension office to learn how to plant your own garden.

•

Ask a neighbor to plant a garden, too. You can share crops and get more fruit for your labor.

Healthy holidays •

Include fruit in your holiday menus. Colorful fruit can create a beautiful presentation on dinner plates.

•

Keep the taste, but look for ways to cut sugar and butter from favorite family recipes. No one will know.

•

Leave Santa fruit slices or a smoothie instead of a plate of cookies.

Eat Better

Oils Get the skinny on fat •

Choose olive, canola or peanut oil rather than vegetable oil.

•

Try oils with health benefits, such as extra virgin olive oil, canola oil, nuts/seeds and avocados.

•

Limit solid fats like butter, stick margarine, shortening, lard and bacon grease.

•

Try foods that are baked, broiled, steamed or grilled instead of fried.

•

Minimize trans fats from your eating plan. Avoid foods with hydrogenated listed in the ingredients.

Healthy snacks work •

Try snack-size fat-free popcorn at work — it is great for conferences, meetings and trainings, too.

•

Keep a dish of natural almonds instead of salted peanuts or cashews at your desk.

•

Opt for fat-free salad dressings or salsa on your salad at lunch meetings.

•

Do not provide doughnuts, cookies, cakes and pastries at social gatherings. Be more creative.

•

If sweet items are provided, try cutting them in small, bitesized pieces.

Strong and Healthy Oklahoma

Dairy Drink three glasses of milk a day.

•

Choose nonfat or low-fat milk, cheese and yogurts.

•

Switch from whole milk to 2 percent or fat-free milk.

•

Choose yogurt with live cultures.

•

Children under the age of 2 need whole milk, but limit it to three ½-cup servings per day.

•

Replace high-calorie school snack items with low-calorie yogurt and cheese sticks.

•

Provide cartons of low-fat/skim milk for refreshment.

E AT B E T T E R

Milk •

Grab ‘n’ go •

Grab string cheese or low-fat/nonfat yogurt for a healthy snack.

•

Try a yogurt smoothie for a fast-food breakfast.

Lactose intolerant? •

Try aged cheeses such as cheddar or Swiss.

•

Lactose-free milk can be a good alternative, and you will still get the calcium your body needs.

Did you know? Breast milk is best for babies (see Breastfeeding in the guide for more information)

Eat Better

Meat and beans •

Prepare your meats with no added fat.

•

Bake, broil or grill meat, instead of frying it.

•

Avoid or limit preparing your meat options fried.

•

Try black, red or brown beans in place of meat once or twice a week.

•

Choose fish or low-fat, lean meat and poultry.

•

When cooking hamburger meat, cook, rinse, drain and season it. You’ll wash away unneeded fat.

Two a day •

A serving size of meat is 3 ounces. That is the size of a deck of cards or the palm of a woman’s hand.

•

Eating out can lead to extra calories. Meat served in a meal often is two to eight serving sizes when eating out.

•

Offer to share the meat portion of a meal. You’ll eat for less money and enjoy your favorite foods.

•

Ask for a to-go container when ordering your meal. You’ll get two or three meals for the price of one.

Strong and Healthy Oklahoma

Try protein snacks like low-fat milk, yogurt, cheese, eggs or nuts.

•

Eat high quality protein with each meal. It will provide consistent and prolonged energy for your body.

•

Try a new protein option today, such as peanut butter, beans, salmon, Canadian bacon or eggs.

•

Try black beans as a side or salad topping at your next office luncheon.

•

Choose healthy lean cuts of beef, pork, chicken and fish. There are many healthy options.

•

Tuna makes a healthy lunch. Make your tuna the night before and grab it on the way out the door.

E AT B E T T E R

Go for quality •

Did you know? Nearly all fish and shellfish contain traces of mercury. For most people, the risk from mercury by eating fish and shellfish is not a health concern. Yet, some fish and shellfish contain higher levels of mercury that may harm an unborn baby or young child’s developing nervous system.

Mindful of mercury The Food and Drug Administration and the Environmental Protection Agency are advising women who may become pregnant, pregnant women, nursing mothers and young children to: 1.

Not eat shark, swordfish, king mackerel, or tilefish because they contain high levels of mercury;

Eat Better

Eat up to 12 ounces (two average meals) a week of a variety of fish and shellfish that are lower in mercury; and

Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas. If no advice is available, eat up to 6 ounces (one average meal) per week of fish you catch from local waters, but don’t consume any other fish during that week.

Did you know? Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock and catfish. Another commonly eaten fish, albacore (“white”) tuna has more mercury than canned light tuna. So, when choosing your two meals of fish and shellfish, you may eat up to 6 ounces (one average meal) of albacore tuna per week. 48

Strong and Healthy Oklahoma

Eat Better

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Quick tips to remember Portion control is out of control •

Your stomach is meant to hold as much as your two hands cupped together. How much are you eating?

•

Share a meal with a friend or loved one — half the calories, half the cost.

•

For preschool children, a good serving-size rule is one tablespoon of food for each year of life.

•

For a smaller portion, buy a child-size meal instead of the adult meal.

You are what you eat •

Choose a variety of colors when fixing your plate. The more colors, the better your meal.

•

Keep healthy snacks at home instead of candy and sweets.

•

Buy fewer processed foods. They cost more and usually have more added sugars, salt and fats.

•

Add fiber to your diet. Read ingredient lists on food product labels, read the nutrition facts, and check for the words “whole grain.”

•

Try cilantro, sage, garlic or basil in your favorite dishes for added flavor and extra nutrients.

•

Don’t empty the chip bag while watching TV. Put a few chips on a plate or napkin instead.

•

Limit high-fat toppings on salads. Otherwise, your “healthy” salad may become high in calories and fat.

Strong and Healthy Oklahoma

•

Drink more water.

•

Keep a bottle of water with you when you are at home, in the car, on family trips or working in the yard.

•

Limit soft drinks, fruit drinks and sport drinks — they are high in unneeded calories.

•

Limit your caffeine at conferences.

•

Limit high-sugar punch at faith-based gatherings.

•

Pass out water bottles at conferences, faith-based gatherings and during sporting events.

•

Start the water craze early: Pack it in your child’s lunch box.

•

Bottled water and wells do not contain fluoride, which is important to healthy teeth. Talk to your dentist.

Eat Better

E AT B E T T E R

Stay hydrated

Hunger versus thirst •

Take several water breaks throughout the day. It gives you a great reason to stand up and stretch.

•

Keep bottled water handy. It is great for in the car, in a bag, at your desk and on the go.

•

Visit the water cooler. You’ll have the chance to catch up with co-workers.

•

Limit soda and high-sugar drinks throughout your day. Calories can add up quickly.

•

Think you can’t make the switch? Try going from sugarsweetened drinks to diet drinks first.

Never skip a meal •

A healthy breakfast is a great way to start your day.

•

Rather than three large meals, try eating five to six small meals a day.

•

Eat less often at fast food restaurants. Pack a healthy snack to tide you over when driving in the car.

Snack time Let the kids help make their own healthy snacks. Here are a few ideas to get you started. •

Air-pop popcorn.

•

Bake tortillas to dip in salsa.

•

Decorate whole grain crackers with fat-free cream cheese.

•

Top treats with olives, peppers, strawberries or kiwi.

•

Make a healthy trail mix instead of keeping snack-size candy/sweets at your desk.

•

Support having healthy snack options at your worksite.

Strong and Healthy Oklahoma

E AT B E T T E R Dining out •

Most restaurants provide meals large enough for two. Share a meal or ask for half of your meal to go.

•

Ask for a nutritional guide when ordering. You’ll be able to choose your meal with your health in mind.

•

Drink plenty of water before your meal. You’ll eat less and feel more satisfied without overeating.

•

Share a dessert. Try only having two to three bites — it offers flavor with fewer calories.

Breakfast and lunch •

Avoid the doughnuts at staff meetings.

•

Choose healthier foods like small bagels, small whole grain fruit muffins, yogurt parfaits or fruit trays.

•

Make lunchtime fun. Promote healthy potlucks in the workplace.

Eat Better

Worksite wellness market •

Request your employer use locally grown produce in worksite cafeterias and snack bars.

•

Check to see if your employer is interested in starting a “Farm-to-Work” co-op with local farmers.

•

You can volunteer to help market the program to co-workers and other businesses.

Buffet? No way ... •

When you are eating at a buffet, use a salad plate for your dinner and make only one trip.

•

Better yet, avoid “all you can eat” buffets when possible.

Try foods with Omega-3 fats •

Omega-3 fats are found in salmon, tuna, sardines, walnuts, canola oil, leafy greens and wheat germ.

•

Omga-3 fats are essential to brain and heart functions.

Strong and Healthy Oklahoma

Volunteer to serve on your local school’s Healthy and Fit School Advisory Committee.

•

Establish Farm-to-School programs or community gardens to increase access to fruits and vegetables.

•

Encourage regular training for food service directors and school personnel on healthy eating topics.

•

Request your school offer healthy classroom snacks and parties, instead of high-sugar/high-fat rewards.

•

Encourage school programs, meetings and special events to provide only healthy refreshments.

•

Encourage creative fundraising ideas, without selling unhealthy food.

•

Promote health at your place of worship.

•

Encourage the members of your place of worship to bring healthy dishes to related dinners and picnics.

•

Ask your child’s school to promote healthy food choices at school and school-sponsored athletic events.

Eat Better

E AT B E T T E R

It takes a village ... •

Saving money while you shop •

•

Try store brands. They are cheaper and just as good.

•

The unit price will help compare costs of similar foods. Look on the shelf sticker below the product.

•

Buy in-season. Use local farmers when possible — their products usually are fresher and cost less.

•

Fresh options can be used all year. Freeze corn, okra, peppers and berries.

•

Buy canned or frozen fruits and vegetables. They are healthy, too, and will last a long time.

•

Buy milk by the gallon. Larger containers generally cost less than the smaller ones.

•

Don’t buy milk at the convenience store. It costs more than at your grocery store.

•

Nonfat dry milk is the least expensive way to go. Try it when cooking.

Money-saving tips Don’t shop hungry. Eat something healthy before going to the store. Review store ads, clip coupons and organize them at home. Make a list of meal ideas for the coming week in your kitchen. Be sure to plan ahead for the days you are pressed for time.

Strong and Healthy Oklahoma

Buy a whole chicken and cut it into pieces at home. It’s cheaper than buying pre-cut chicken.

•

Stock up on sale items. You can buy in bulk for quality and value, but serve healthy portions.

•

Shop smart. Instead of a bag of chips and a box of cookies, you can buy a lot of fruits and veggies.

•

Assemble healthy snacks at home. Try baggies of nuts and seeds, low-fat cheese, fruits and veggies.

•

Try batch cooking. Cook a large amount, divide into family-size portions, and then freeze them for later.

•

Eat leftovers. You can have a fast meal and save money, too.

•

Prepare and freeze meals on the weekends for use during the week.

Eat Better

E AT B E T T E R

•

Breastfeeding helps save money The average cost savings to new parents in the first year of breastfeeding is $1,000. Breastfed babies are healthier and have fewer doctor visits. Their moms miss fewer days of work, too. For every $1 spent on breastfeeding, businesses save $3 in health care costs and time lost. Breastfeeding lowers health care costs by about $400 per child.

Strong and Healthy Oklahoma

Do you also know there are added benefits for moms as well as babies? Breastfeeding mothers: •

Have lower risk of ovarian and breast cancer.

•

Return to their normal weight quicker.

•

Are healthier after their babies are born.

•

Have their uterus return to its pre-pregnancy size sooner.

•

Burn 200 to 500 extra calories a day.

•

Often experience less bleeding after delivery.

E AT B E T T E R

Breastfeeding Congratulations on the birth of your baby! Do you know that deciding to breastfeed is one of the healthiest things you can do for your baby?

The facts ... Adults who were breastfed as infants have lower risk of chronic diseases and obesity. Breastfed babies have fewer allergies, less constipation and diarrhea, and less upset stomach. Babies breastfed for the first four months have 50 percent fewer ear infections than formula-fed infants. Breastfeeding promotes a special bond between mom and baby. Breast milk is the perfect food for infants. It changes to meet your growing baby’s needs.

Eat Better

Help your child grow

Eat a healthy breakfast everyday. Eat a healthy lunch at school. Parents, be informed about lunch choices offered to your child. Choose healthy snacks. Drink nonfat or low-fat milk. Limit sweetened drinks. Limit fast food restaurant meals. Be physically active at least 60 minutes every day. Play outdoors in nice weather. Limit time in front of a TV, video game and computer. Parents, model healthy eating and physical activity at home. Parents, emphasize the importance of a healthy body image for children. 60

Strong and Healthy Oklahoma

In Oklahoma, 69 percent of women start breastfeeding. Six months later, 31 percent are breastfeeding, and at 12 months only 13 percent of mothers are breastfeeding their babies. The top reason Oklahoma women give for not breastfeeding is returning to work. After giving birth, one-third of mothers return to work in three months and two-thirds return to work after six months. Most of the working mothers in Oklahoma stop breastfeeding. Health experts have set three goals, which could save Oklahoma about $24 million per year.

E AT B E T T E R

The challenges ...

The solutions ... Strong and Healthy Oklahoma encourages all Oklahoma mothers to breastfeed their babies. It is important for all mothers to remember there is no one right way to breastfeed. Moms and babies are all different, so the method that works for you may not be good for your friend or even your next baby. If you have questions or trouble nursing, donâ&#x20AC;&#x2122;t worry. Ask the experts for help. Talk to your doctor or health care provider if you have concerns. Breastfeeding specialists are available to help you be successful. See the resources section starting on page 86 of this book to find a specialist near you.

The goals: To encourage mothers to breastfeed for at least six months. Mothers and babies who breastfeed for twelve months receive the greatest benefit. Eat Better

Live and learn •

Take a breastfeeding class before you give birth.

•

Ask your hospital, health care provider or Women, Infants, and Children (WIC) clinic for more information about breastfeeding.

•

Some lactation consultants (experts in breastfeeding) will meet with you privately before your baby is born.

•

Find comfortable clothes for breastfeeding.

Make a request •

Tell nurses in the hospital you want to breastfeed, and don’t let them give your baby formula or pacifiers. Some mothers who breastfeed in public places and in the workplace have reported feeling harassed and even punished. The state offers a hot line to report concerns and complaints about breastfeeding and how breastfeeding mothers are being treated. Call (405) 271-4676 or (888) 655-2942 to report any concerns.

Strong and Healthy Oklahoma

Read about breastfeeding to learn helpful tips, such as how to breastfeed when traveling or when returning to work or school.

•

Breastfeeding is cheaper than buying formula.

•

Breast milk has the convenience of always being ready, the right temperature, and it never spoils.

E AT B E T T E R

Read all about it •

Healthy communities •

Help educate about the importance of breastfeeding. It’s natural and the best way to feed infants.

•

Encourage community groups you are involved in to support breastfeeding families.

Healthy worksites •

Encourage your employer to support mothers who breastfeed when they return to work.

•

Tell your employer about the cost savings to businesses that support their breastfeeding employees.

•

Moms will have less time off for sick children, more job satisfaction and fewer trips to the doctor.

•

Ask your employer to provide a clean, private place to breastfeed or pump, other than the restroom.

•

Encourage your employer to provide a place to store breast milk.

•

Breast feeding businesses can post a sticker that says “Nursing Moms and Babies Welcome.” To get a sticker, visit the Strong and Healthy Oklahoma website or call (405) 271-4480

•

Visit www.strongandhealthy.ok.gov to learn how your worksite can become breastfeeding friendly.

Eat Better

Be supportive •

Encourage breastfeeding when friends or family members have babies.

•

Find a breastfeeding support group in your area.

•

Surround yourself with people who support your decision to breastfeed.

•

Dads make a difference and can support breastfeeding, but need to know how they can help.

Shop till you drop •

Support businesses, stores and malls that support breastfeeding mothers.

•

Encourage businesses to support mothers who breastfeed when they return to work.

•

Look for businesses that post a sticker telling moms Nursing Moms and Babies Welcome.

Ask for help •

Seek help from trained and certified lactation consultants.

•

Find a breastfeeding support group in your area.

•

Find a pediatrician (doctor for babies and children) who supports breastfeeding.

Experience pays •

Find someone who has enjoyed breastfeeding and ask her for advice and information.

•

Seek helpful information to know more about the benefits of breastfeeding.

Strong and Healthy Oklahoma

According to mothers, fathers are influential in their feeding decision. Dads who support the mom’s decision to breastfeed help generate positive energy for mom.

E AT B E T T E R

Dad’s Guide to Breastfeeding. Dads are an important source of support and have a powerful influence in the feeding decision for their baby.

Studies show the more supportive dads are, the longer women breastfeed and the more confident they feel. Dads can encourage breastfeeding by doing some of the following activities: •

Help mom make healthy food choices and help with household chores.

•

Attend birthing, breastfeeding and parenting classes with mom.

•

Provide encouragement by telling mom how wonderful she is to care for your child in such a special way.

•

Give mom a relaxing massage to make it easier for her to produce breast milk.

•

Hold, talk, read, sing, rock, bathe, diaper, burp and walk the baby.

Remember Healthy eating is very important, but it is only one part of living a stronger, healthier life. The guide will provide you with simple ideas and tips on how you and your family can move more each day!

Eat Better

Move More

Complement healthy eating with an active lifestyle.

Regular physical activity offers benefits in health and well-being for Oklahomans. Physical activity done on most days of the week can reduce the risk of: •

Heart disease

•

Colon cancer

•

Stroke

•

Type II Diabetes

•

High blood cholesterol

•

High blood pressure

•

Pain associated with arthritis

•

Stress

Strong and Healthy Oklahoma

Males are more likely to be physically active during nonwork times than females.

M OV E M O R E

The facts... Nearly 60% of Oklahomans do not meet the minimum recommendations for physical activity.

The younger the person, the more likely he or she is to be physically active. Of Oklahoma children and youth, more than 40 percent are exposed to three or more hours of screen time a day.

The challenges ... Some people may think they are too old to be active or too young to worry about being active. Others may think physical activity has to be competitive or a challenge. Just remember, physical activity should be fun at any age. What is physical activity? Physical activity includes walks in your neighborhood, gardening, riding bicycles with your children or grandchildren, or climbing the stairs when you have the option. Physical activity may be taking a lap around the baseball field while your child plays a game or is at practice. You can even be physically active around the house. You can walk or jog in place while watching your favorite TV show, or get your heart rate up by vacuuming the carpet or cleaning the windows. Physical activity is something simple that you can do everyday to improve your health. Move More

How much physical activity is enough? To maintain your body weight you will need at least 60 minutes of physical activity at a moderate level each day. This can be done at one time or in short sessions throughout your day. Make it a part of your daily plan. To reduce your body weight, 90 minutes or more of physical activity at a moderate level of intensity is needed each day. Again, this can be done at one time or in shorter sessions, such as 10- to 20-minute sessions throughout your day. Remember to start slowly and work your way to the recommended levels. If you have questions or concerns about a health condition and whether it is safe for you to be physically active, ask your doctor or health care provider. Always be safe and listen to your body.

Strong and Healthy Oklahoma

A moderate amount of physical activity will use approximately 150 calories (kcal) of energy per day, or 1,000 calories per week. Moderate-intensity physical activity refers to a level of effort in which a person should experience some increase in breathing or heart rate.

M OV E M O R E

What is moderate physical activity?

These levels are equal to the effort a healthy individual might burn while walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling. The following are examples of moderate amounts of physical activity.

Activity

Minutes

Stair climbing

Jumping rope

Pushing a child in a stroller 1 Â˝ miles

Raking leaves

Walking two Miles

Propelling self in wheelchair

Gardening

Playing touch football

Playing volleyball

Washing windows or floors

Washing and waxing a car

Move More

The solutions ... Don’t think hard workouts that are painful and boring are your path to healthy living. Instead, imagine doing fun activities you look forward to and enjoy! Do physical activity for fun and watch the health benefits follow at any age. Try some of the ideas below to help you Move More: The road less traveled •

Increase the number of steps you take each day.

•

Park farther away.

•

Walk in, instead of driving through.

•

Pay inside, instead of paying at the pump.

•

Take a lap around the grocery store before you begin shopping.

•

Take another lap after shopping to make sure you got everything you needed.

•

Walk your dog every day.

•

Take a 10-minute walking break at a local rest area for every hour you spend sitting in the car.

•

Take a lap around the airport terminal next time you have a layover. You’ll feel more energized.

•

Skip the train ride to the baggage claim; walk instead. Your luggage will beat you there.

•

Don’t wait in line for the escalator; be the first to take the stairs. Others will follow.

Strong and Healthy Oklahoma

Join a dance class. Ballet, square dancing, salsa or ballroom — they’re for all ages and experience levels.

•

Take a break from your busy schedule. Take a walk by a park, lake or river. Enjoy the scenery.

•

Dust off your old equipment. When did you last play a round of golf? Hit a tennis ball? Run the bases?

•

Take a health day instead of a sick day. Put your health first today.

M OV E M O R E

Foot loose •

Did you know? You shouldn’t have to “break-in” a good pair of walking shoes. Lightweight shoes made with breathable upper materials are best suitable for walking. Shoes should be wide enough to accommodate the ball of the foot and have a firm padded heel counter that does not bite into the heel or touch the ankle. It is best to have a low heel that is close to the ground for stability. Make sure the shoe has a good arch support and the front provides support and flexibility. Be sure you have room at the end of your toes to avoid bruising. When trying on shoes, wear the same type of socks you will wear when you are exercising. Try on shoes at the end of the day to avoid shoes becoming too tight when you walk.

Move More

Join a club •

Join a club to meet other people who like to be physically active.

•

There are clubs for walking, hiking, biking, running, dancing, swimming, gardening and group sports.

•

Can’t find a club? Start your own. Contact your local community center to learn how.

•

Start your own walking group. Pick a time and location and meet neighbors, friends or family there each day.

•

Encourage your kids to start a club. They can meet two to three times a week and move more.

Get involved •

Partner with city governments to develop trails, skateboard parks and other fitness facilities.

•

Join your local Turning Point partnership to learn how to improve the health of your community. www.okturningpoint.org

•

Join the Oklahoma Fit Kids Coalition to learn how to improve the health of Oklahoma kids. www.fitkidsok.org

Strong and Healthy Oklahoma

•

Develop policy for city councils or planning districts to incorporate sidewalks in new construction areas. Partner with local parks and recreation, home builder and real estate associations to add paths.

•

Wear light-colored clothing when exercising outside in the dark.

•

Choose shoes, bike pedals and clothing with reflectors to help drivers see you.

•

Always cross roads at intersections or marked pedestrian crosswalks.

Neighborhood associations

Healthy schools

•

Work with your community or neighborhood association to repair existing sidewalks and install lighting.

•

Make sure fitness and nutrition information is included in professional days for school staff.

•

Ask city and state agencies to post signs to discourage cars from driving fast through high pedestrian areas.

Ask to see if your child’s school is a Certified Healthy Business.

•

Get involved in your local school’s Healthy and Fit School Advisory Commity.

•

Post pedestrian crossing signs in communities to alert drivers.

•

Encourage the use of helmets when riding bicycles, in-line skates, scooters and motorized vehicles.

Move More

M OV E M O R E

Join your planning council

Knowledge is the key to success •

Ask teachers to incorporate nutrition and physical activity into their lesson plans.

•

Check to see if your local school offers “experiential” learning. It will increase activity and learning.

•

Encourage your congregation to offer on-site physical activity to community members.

Healthy worksites •

Incorporate physical activity breaks into your workday.

•

Take stretch breaks during conferences, workshops and meetings.

•

Coordinate an exercise class in a break room for employees before and/or after work.

All work and no play — no way! •

Ask your employer to offer flexible work hours to allow for on-site physical activity during the workday.

•

Request flexible time during lunch and breaks for physical activity.

•

Start activity clubs at work — try a walking group, cycling club or softball league.

Promote stairs at work •

Provide safe and appealing stairwells and promote usage.

•

Post signage in the stairways.

•

Start a stair walkers club.

•

Post a log sheet in the stairwell for participants to check.

Strong and Healthy Oklahoma

Develop a draft policy that promotes physical activity and flexible work schedules for healthier employees.

•

Encourage cost-saving ideas to your employer.

•

Learn how to become a Certified Healthy Business.

M OV E M O R E

Take the initiative •

Have you seen this person lately? Are you a multitasking mom? Are you a stayat-home mom with four children and wonder when you’ll find the time to move more? Try this: walk at the sink while you rinse the dishes, walk around the grocery store two times before you do the grocery shopping, put the kids to bed earlier and take time to do an exercise DVD, or get the family moving. Are you having a bad hair day? Does messing up your hair prevent you from being physically active? Try walking indoors to some music. You’ll have the benefit of physical activity and won’t have to worry about the Oklahoma weather. Do you work from your car? Do you spend your days getting in and out of your car? Incorporate physical activity into each of your stops. When you get out of your car, take a lap around the parking lot. Are you a couch potato after school? Try doing your physical activity while you are watching your favorite TV show. Try walking or jogging in place, leg lunges, sit-ups or jumping rope. You’ll have 30 to 60 minutes of activity in your day while you catch your favorite show.

Move More

Worksite Wellness •

Suggest a walking meeting for a project update.

•

Brainstorm ideas with a co-worker while taking a walk around the office.

•

Use the restroom that is farthest away from your office.

•

Take the stairs instead of the elevator.

•

Stand and do simple stretches in your office while on the phone or after sitting for a long time.

•

Drink water from the fountain that is farthest from your office.

•

During your lunch hour or breaks take a walk around the office.

•

Organize a company picnic or special event with friendly competitions to promote an active lifestyle.

•

Try a round of horseshoes or bocce ball during lunch.

•

Start an after-hours walking group at the mall or a nearby park.

•

Park farther away from your office building than you usually do.

•

Organize a walking campaign. Ask an office buddy to help you organize and recruit.

•

Schedule your exercise time on your calendar and treat it as any other appointment you have to fulfill.

•

Join a fitness center near your work. You could even drop by for a 20-minute workout during lunch.

•

Start an after-hours aerobics group at your office. Turn your conference room into an activity room.

Strong and Healthy Oklahoma

See if co-workers are interested in having an aerobics instructor conduct classes or use an exercise DVD.

•

Call your local fitness center and see if they offer corporate discounts or free passes to try out their center.

•

Get a pedometer to keep track of your steps.

•

Set a personal goal for each day or week.

M OV E M O R E

•

What you need to know

When starting a new program, consider several factors to ensure your ability to achieve your goals.

Safety Check with your physician before starting an exercise routine. You may need to answer several health-risk questions and/or complete an exercise stress test.

Think F.I.T. To improve your physical fitness you need to work your body harder. Over time, your heart, lungs and muscles will become stronger, making it easier to exercise. As your body becomes stronger and more physically fit, you can increase the Frequency, Intensity and Time of your exercise sessions. Frequency: How often you exercise. Beginners typically start with two to three days per week. Intensity: How hard you exercise. Moderate activity will increase your breathing and heart rate, but you will be able to continue talking. Vigorous activity will greatly increase breathing and heart rate, making it difficult to talk.

Move More

Time: Adults should have at least 30 minutes of moderate-intensity exercise five days a week or 20 minutes of vigorous-intensity exercise three days a week. Children and adolescents should be moderately active for at least 60 minutes every day.

Proper equipment When becoming physically active, wear shoes that support your body and protect your knees and hips. Specialty running stores employ individuals trained in identifying any potential joint problems from running, jogging or walking. Some stores know of programs to help defray the cost of specialty shoes and inserts, so don’t hesitate to ask.

Listen to your body Take it easy when you start an exercise program. Your body will tell you if you are pushing too hard. It’s normal to be sore 24 to 48 hours after exercise, but never try to work through sharp aches or pains.

Have fun Find activities you enjoy. Don’t force yourself into something you don’t like. The goal is to have fun and be physically active every day. Strong and Healthy Oklahoma

BMEOVT OE BAC M O RCEO F R E E

Be Tobacco Free

The facts ... About one-quarter of adult Oklahomans smoke â&#x20AC;&#x201D; more than 600,000 people. The estimated direct and indirect costs of tobacco use in Oklahoma exceed $2 billion annually. Oklahoma has one of the highest percentages of smoking-caused deaths in the nation. Moms who smoke before or during pregnancy are three times more likely to have a baby with a low birth weight. Among women who recently gave birth in Oklahoma, about one-third smoked prior to pregnancy. Be Tobacco Free

The facts, continued ... Most Oklahomans who smoke have tried to quit many times. Tobacco use causes the death of nearly 6,000 Oklahomans each year, or about 16 people every day. Light cigarettes do not reduce the health risk of smoking. Smokeless tobacco is not a safe alternative to smoking. In Oklahoma, more than $2 billion, or $600 per person, is spent each year for smoking-related medical care and lost productivity. Such a burden stunts business growth in Oklahoma and prevents us from reaching our fullest economic potential. Nationally, there are economic consequences as well. Nearly 400,000 people in the United States die each year from smokingattributable illness, resulting in 5.6 million years of potential life lost and $97.6 billion in lost productivity. Ceremonial tobacco use is a sacred tradition among American Indians. Unfortunately, commercial tobacco use most often leads to a powerful nicotine addiction and tremendous health risks.

The challenges ... Heart disease and lung cancer caused from smoking results in the premature death of thousands of Oklahomans each year. Smoking is also a major contributor to Oklahomaâ&#x20AC;&#x2122;s high rates of stroke, bladder cancer and emphysema. Smoking causes more death and disability than any other preventable risk factor and kills more Oklahomans each year than alcohol, auto accidents, AIDS, suicides, murders and illegal drug use combined. 80

Strong and Healthy Oklahoma

BMEOVT OE BAC M O RCEO F R E E

The tobacco industry continues to pour billions of dollars into advertising their deadly products, and targets those who are most vulnerable â&#x20AC;&#x201D; youth, minority populations and poor.

Did you know? Secondhand tobacco smoke threatens the health of nonsmokers. Secondhand smoke is a mixture of the smoke given off by the burning end of a cigarette, pipe or cigar, and the smoke exhaled from the lungs of smokers. This mixture contains more than 4,000 substances, more than 40 of which are known to cause cancer. Exposure to secondhand smoke is sometimes called involuntary smoking or passive smoking. Secondhand smoke is a known trigger for asthma and cause of cancer, heart disease and stroke. Passive smoking is estimated to cause more than 700 deaths in Oklahoma among nonsmokers each year. Secondhand smoke also causes irritation of the eyes, nose, throat and lungs. Secondhand smoke-induced irritation of the lungs leads to excess phlegm, coughing, chest discomfort and reduced lung function.

Be Tobacco Free

Within 20 minutes of smoking that last cigarette, the body begins a series of changes that continue for years. All benefits are lost by smoking just one cigarette a day, according to the American Cancer Society.

Within 20 begins a tinue for y are lost b cigarette ding to th Cancer S

• Blood pressure drops to normal • Pulse rate drops to normal • Body temperature of hands and feet increases to normal

• Blood pre drops to n • Pulse rate to normal • Body tem of hands increases

• Carbon monoxide level in blood drops to normal • Oxygen level in blood increases to normal

• Carbon m in blood d • Oxygen le increases

• Coughing, sinus congestion, fatigue, shortness of breath decrease • Cilia regrow in lungs increasing ability to handle mucus, clean the lungs, reduce infection • Body’s overall energy increases

• Lung cancer death rate similar to that of nonsmokers • Precancerous cells are replaced • Risk of cancer of the mouth, throat, esophagus, bladder, kidney and pancreas decreases

SOURCE: The American Cancer Society, Centers for Disease Control

• Chance of heart attack decreases

• Circulation improves • Walking becomes easier • Lung function increases up to 30 percent

• Excess risk of coronary heart disease is half that of a smoker • Lung cancer death rate for average former smoker (one pack a day) decreases by almost half • Stroke risk is reduced to that of a nonsmoker 5-15 years after quitting • Risk of cancer of the mouth, throat and esophagus is half that of a smoker’s

• Risk of coronary heart disease is that of a nonsmoker

Source: The American Cancer Society and Centers for Disease Control.

• Nerve ending start regrowing • Ability to smell and taste is enhanced

Art Concept by: Randee S. Fox/Seattle Times

Strong and Healthy Oklahoma

The American Cancer Society offers quit smoking

• Nerve end regrowing • Ability to taste is en

• Coughing congestio shortness decrease • Cilia regro increasin handle m lungs, red • Body’s ov increases

• Lung can rate simil nonsmok • Precance are replac • Risk of ca the mouth esophagu kidney an pancreas decreases

SOURCE: The American

The Ame

Some people find it helpful to join a support group and some use nicotine replacement options, but the greatest factor in quitting and successfully making the decision to stop.

BMEOVT OE BAC M O RCEO F R E E

The solutions ... Quitting tobacco can be the greatest, life-improvement habit you can change. According to the American Cancer Society, within 20 minutes of smoking that last cigarette, the body begins a series of changes that continue for years. A timeline of the health benefits of quitting is shown on the previous page.

If you or someone you know uses tobacco, try these recommendations to “be tobacco-free.” Call the Helpline •

Get support. Call the free Oklahoma Tobacco Helpline at (800) QUIT-NOW (784-8669).

•

The Oklahoma Tobacco Helpline is designed to assist Oklahomans who have a desire to quit.

•

Get your own Quit Coach to help you quit.

•

Collect the information you need to be successful as you quit.

•

Helpline hours of operation are 7 a.m. to 11 p.m. seven days a week, and staff will return any messages left after hours.

•

Services are available in Spanish by calling (800) 7931552.

•

Services are available for the deaf and hard of hearing by calling the TDD#: 877-777-6543

Be Tobacco Free

Tobacco Cessation •

Call your local health department or hospital to join the closest tobacco cessation class.

•

Ask a friend or family member who wants to quit tobacco to also call Helpline and/or take the class with you.

Counter-Marketing •

Surround yourself with positive smoke-free/tobacco-free messages.

•

Only visit restaurants and business that are smoke-free.

•

Spend time with family and friends who do not use tobacco or smoke.

•

Throw away all tobacco-related products (ashtrays, lighters, spit cups).

•

Increase counter-marketing efforts in your community to offset the tobacco industry’s efforts.

Tobacco-free worksites •

Request your employer join and promote all Breathe Easy efforts.

•

Encourage your workplace to go 100 percent tobacco-free (indoors and outdoors on all company property) for the health of the employees.

•

Promote the Oklahoma Tobacco Helpline or the use of an on-site tobacco cessation program at your workplace.

•

Request your employer provide a group health insurance plan that includes free cessation aids.

Strong and Healthy Oklahoma

•

Encourage all businesses in your community to go smoke-free. (www.breatheeasyok.com)

•

Thank the businesses that post the Breathe Easy signage on their front door.

BMEOVT OE BAC M O RCEO F R E E

Breathe Easy

Make a request •

Ask local businesses to comply with smoke-free laws in Oklahoma.

•

Ask guests and family members to not smoke or use tobacco when they visit your home.

•

Ask your child’s school to utilize evidence-based tobacco prevention programs.

Be a role model •

They’re watching you. Children who see their parents use tobacco are more likely to use it.

•

Talk to your children about the importance of NOT using tobacco. They listen to you.

Be Tobacco Free

Community Resources

In this section you will find listings of resources for religious congregations, schools, tribes and organizations that want to promote Strong and Healthy Oklahoma activities in your community. You will find contact information for organizations and agencies that offer nutrition classes and counseling, walking trails and other physical activity opportunities, smoking cessation programs and many other services related to good health. New programs are being added, so this list does not include every resource available. It does offer help to get you started on your way to becoming a Strong and Healthy Oklahoman!

Strong and Healthy Oklahoma

Resources

Program Birdwatching tours and groups Nutrition and Breastfeeding Education Nutrition Education, Physical Activity Arthritis Foundation Exercise Program

Program Nutrition Education

Atoka County Name Family & Consumer Sciences Oklahoma Extension

Program Tobacco Use Prevention and Cessation Tobacco Use Prevention and Cessation WIC Nutrition Program Fly Fishing Classes Nutrition and Breastfeeding Education Arthritis Foundation Paddleboats, Basketball, Softball, Playground, Fishing Aquatic program After School Program Nutrition and Breastfeeding Education Smoking Cessation, WIC- Nutrition Program, Diabetes Nutrition Classes Nutrition Education, Physical Activity Nutrition Classes Nutrition Classes Tobacco Use Prevention and Cessation

Alfalfa County Name Great Salt Plains Park Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma Riverside Church of Christ

Boys and Girls Club of Green Country Oklahoma Cooperative Ext. Service County Offices Cherokee Nation Stilwell Nutrition Center Healthy Oklahoma Westville Nutrition Center Watts Nutrition Center Watts Public Schools

Adair County Name Cave Springs Public School Dahlonegah Elementary School Adair County Health Department Indian Capital Technology Center Oklahoma Cooperative Ext. Service County Offices Maryetta School Adair State Park

RMEOV S OEU M R COERSE

City Antlers

City Cherokee Cherokee Cherokee Burlington

Stilwell Stilwell Stilwell Stilwell Stilwell Westville Watts Watts

City Bunch Stilwell Stilwell Stilwell Stilwell Stilwell Stilwell

Contact Number (580) 298-5563

Contact Number (580) 626-4794 (580) 596-3131 (580) 569-3172 (580) 474-2224

(918) 825-3975 (918) 696-2253 (918) 696-8852 (918) 696-2791 (918) 797-2137 (918) 723-4936 (918) 422-5330 (918) 422-5311

Contact Number (918) 696-8604 (918) 696-7807 (918) 696-7292 (918) 696-3111 (918) 696-2253 (918) 696-2285 (918) 696-6613

Strong and Healthy Oklahoma

WIC- Nutrition Program, Tobacco Use Prevention and Cessation Swimming Baseball, Softball, Playground Fishing Nutrition and Breastfeeding Education Nutrition Education, Physical Activity Nutrition Program

Program WIC- Nutrition Program Sand Dunes, Nature Trails, Volleyball, Horseshoes, Playground Walk This Weigh Health Fair and Health Education Walking Trails Nutrition Program Nutrition Program Nutrition (ages 3-5), Physical Activity Nutrition (ages 3-5), Physical Activity Nutrition and Breastfeeding Education, Physical Activity

Program Nutrition Education Tobacco Use Prevention and Cessation, After School Programs Fresh, Locally Grown Produce Child Birthing Classes (breastfeeding) After School Program Nutrition and Breastfeeding Education, Physical Activity WIC - Nutrition Program Tobacco Use Prevention and Cessation

Beaver County Name Beaver County Health Department Beaver Dunes State Park Beaver Health Awareness Partnership Beaver County Memorial Hospital City of Beaver Beaver Senior Citizens Center Beaver Nutrition Site HeadStart Beaver State Park Oklahoma Cooperative Ext. Service County Offices

Beckham County Name Oklahoma Cooperative Ext. Service County Offices Elk City Public Schools Elk City Farmers Market Great Plains Regional Medical Center Sayre Public Schools Oklahoma Cooperative Ext. Service County Offices Beckham County Health Department City of Elk City

CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.

Atoka County Health Department Atoka Municipal Pool Boggy Depot Sate Park McGee Creek State Park Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma Angel Food Ministries

City Altus Elk City Elk City Elk City Sayre Sayre Sayre Elk City

City Beaver Beaver Beaver Beaver Beaver Beaver Beaver Beaver Beaver Beaver

Atoka Atoka Atoka Atoka Atoka Atoka Lane

Contact Number (580) 482-0823 (580) 225-0175 (580) 393-4449 (580) 225-2511 (580) 928-2013 (580) 928-2139 (580) 928-5551 (580) 225-6247

Contact Number (580) 625-3693 (580) 625-3373 (580) 625-3693 (580) 625-4551 (580) 625-3072 (580) 625-3184 (580) 625-3184 (580) 625-3692 (580) 625-3373 (580) 625-3464

(580) 889-2116 (580) 889-6148 (580) 889-5625 (580) 889-5822 (580) 889-7337 (580) 889-7338 (580) 889-7049

Resources

Program Nutrition and Breastfeeding Education, Physical Activity WIC - Nutrition Program Nutrition Education, Physical Activity Nutrition Program Fishing, Playground Volleyball, Playground, Swimming Nutrition Program Arthritis Foundation Exercise Program Tobacco Use Prevention and Cessation

Angel Food Ministries Oklahoma Cooperative Ext. Service County Offices Medical Center of Southeastern Oklahoma Healthy Oklahoma

Caddo County Name Oklahoma Cooperative Ext. Service County Offices Caddo County Health Department

Healthy Oklahoma Angel Food Ministries Fort Cobb State Park Red Rock Canyon State Park ASCOG Area Nutrition Center APACHE Housing Authority Great Plains Youth and Family Services

Program WIC - Nutrition Program Nutrition and Breastfeeding Education, Physical Activity Swimming, Tennis, Volleyball, Trails, Fishing Tobacco Use Prevention and Cessation

Program WIC - Nutrition Program Tobacco Use Prevention and Cessation, Arthritis Foundation Aquatic Program Nutrition Program Nutrition and Breastfeeding Education, Physical Activity Tobacco Cessation, Breastfeeding Classes Nutrition Education, Physical Activity

Bryan County Name Bryan County Health Department Southeastern Oklahoma State University

Blaine County Name Blaine County Health Department Oklahoma Cooperative Ext. Service County Offices Roman Nose Resort Park Kingfisher County Health Department

RMEOV S OEU M R COERSE

City Anadarko Anadarko, Washita County Anadarko Carnegie Fort Cobb Hinton Hinton Apache Hobart

Durant Durant Durant Durant

City Durant Durant

City Watonga Watonga Watonga Kingfisher

(405) 247-3376 (580) 654-2629 (405) 643-2249 (405) 542-6344 (405) 542-6454 (580) 588-2905 (580) 726-3383

Contact Number (405) 247-3376 (580) 247-2507

(580) 924-0800 (580) 924-5312 (580) 924-3080 (580) 924-5312

Contact Number (580) 924-4285 (580) 745-2871

Contact Number (580) 623-7977 (580) 623-5195 (580) 623-4215 (405) 375-3008

Strong and Healthy Oklahoma

Lake Murray State Park Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma Chickasa Nation Wellness Center Ladies Workout Express Boys and Girls Club of Wilson, Inc. Community Shelter and Family Service Center

Ardmore Ardmore Ardmore Ardmore Ardmore Wilson Ardmore

City Ardmore Ardmore Ardmore Ardmore Ardmore

Carter County Name Carter County Health Department Wilson Community Center Ardmore Village Angel Food Ministries Ardmore Family YMCA Nutrition Classes

Program WIC - Nutrition Program Arthritis Foundation Exercise Program Arthritis Foundation Exercise Program Nutrition Program Physical Activity, Substance Abuse Prevention, Arthritis Foundation Aquatic Program Swimming, Fishing, Trail Nutrition and Breastfeeding Education, Physical Activity Nutrition Education, Physical Activity Arthritis Foundation Exercise Program Arthritis Foundation Exercise Program After School Program Tobacco Use Prevention and Cessation

City El Reno El Reno El Reno El Reno El Reno El Reno El Reno El Reno El Reno El Reno El Reno El Reno Yukon

CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV. Canadian County Name Program Canadian County Health Department WIC - Nutrition Program Ross Seed CO/True Value Fresh, Locally Grown Produce Curves of El Reno Weight Management, Nutrition Rock Island Gym Weight Management EL Reno Farmers Market Fresh, Locally Grown Produce Mobile Meals of El Reno Senior Meal Program El Reno Community Clinic Diabetes Education OSU Cooperative Extension Office Nutrition Education APRC Area Prevention Resource Center Tobacco Prevention Education Freedom Trail Park Recreational Park Healthy Oklahoma Nutrition Education, Physical Activity Oklahoma Cooperative Ext. Service County Offices Nutrition and Breastfeeding Education, Physical Activity Public Swimming Pool Yukon Parks Swimming

(580) 223-4044 (580) 223-6570 (580) 226-3951 (580) 222-2828 (580) 224-9205 (580) 668-3323 (580) 226-1838

Contact Number (580) 223-9705 (580) 473-6828 (580) 223-4174 (580) 226-0931 (580) 223-3990

Contact Number (405) 262-0042 (405) 262-3456 (405) 422-4245 (405) 2621000 (405) 262-8988 (405) 262-8623 (405) 262-0662 (405) 262-0155 (405) 350-6886 (405) 350-7680 (405) 262-0155 (405) 262-0155 (405) 354-7191

Resources

Choctaw County Name Raymond Gary State Park Choctaw County Health Department Angel Food Ministries Hugo Lake State Park Hugo Farmers Market Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma

Tahlequah Senior Center Go Ye Village

Oklahoma Cooperative Ext. Service County Offices Kid Connections, Smart Start Cherokee Nation Health Nation

Sequoyah State Park Oklahoma Scenic River Commission Boys & Girls Club of Tahlequah

Cherokee County Name Bill Willis Community Mental Health Center Western Hills Guest Ranch & Sequoyah State Park Cherokee County Health Department

Program Fishing, Playground, Swimming WIC - Nutrition Program Nutrition Program Trails and Fishing Fresh, Locally Grown Produce Nutrition and Breastfeeding Education, Physical Activity Nutrition Education, Physical Activity

City Fort Towson Hugo Hugo Hugo Hugo Hugo Hugo

Talequah Talequah

Tahlequah Tahlequah Tahlequah

City Cherokee Co. Hulbert Tahlequah

RESOURCES

Program Tobacco Use Prevention and Cessation Volleyball, Swimming, Fishing Clinics WIC- Nutrition Education, Arthritis Foundation Self Help Program, Tobacco Cessation Playground Canoeing, Kayaking, Swimming After School Programs, Basketball, Baseball, Diabetes Education Nutrition and Breastfeeding Education, Physical Activity Playtime for Parents and Children Physical Activity and Nutrition Programs, Walking Trail, Tobacco Cessation Arthritis Foundation Self Help Program Arthritis Foundation Self Help Program

Contact Number (580) 873-2307 (580) 326-8821 (580) 326-3110 (580) 326-0303 (580) 326-2722 (580) 326-3359 (580) 326-3359

(800) 400-4526 (918) 456-4542

(918) 456-6163 (918) 456-3032 (918) 453-5614

(918) 772-3906 (918) 456-3251 (918) 456-6888

Contact Number (918) 207-3038 (918) 772-2046 (918) 456-3331

Strong and Healthy Oklahoma

Norman Regional Health System Norman Regional Health System Norman Regional Health System Diabetes Center Norman Regional Health System The Health Club Norman Regional Health System Physical Performance Center Norman Regional Health System Norman Regional Health System Norman Regional Health System The Health Club Lake Thunderbird State Park Norman Farmers Market

Cleveland County Name Rainbow Fleet Aging Services Inc. Health For More Clinic La Leche League Cleveland County Health Department Westwood Park Tennis Center Cleveland County Family YMCA Westwood Golf Course Westwood Pool Norman Parks and Recreation

Cimarron County Name Cimarron Memorial Hospital Black Mesa State Park

Contact Number (405) 525-3111 (405) 793-9069 (405) 794-3424 (405) 219-2412 (405) 794-1591 (405) 366-8859 (405) 364-9622 (405) 292-9700 (405) 329-5422 (405) 366-5472 (405) 292-7275 (405) 440-8802 (405) 307-3178 (405) 307-6615 (405) 329-5050 (405) 447-1571 (405) 307-6615 (405) 307-6602 (405) 329-5050 (405) 360-3572 (405) 360-4721

Norman Norman Norman Norman Norman Norman Norman Norman Norman Norman

Freedom From Smoking Classes, Arthritis Exercise Program Freedom From Smoking Support Group Diabetes Support Group Arthritis Foundation Exercise Program, Youth Sweat Arthritis Foundation Aquatic Program Nutrition Counseling Heart and Sole Walking Program, Bike to Work Program Physical Activity (ages 9-18) Playground, Trail, Swimming, Fishing Fresh, Locally Grown Produce

Contact Number (580) 544-2101 (580) 426-2222

City Oklahoma City Moore Moore Moore Moore Norman Norman Norman Norman Norman

City Boise City Kenton

Program Nutrition Program Meals on Wheels Diabetes Education Breastfeeding Support Groups SWAT program, WIC-Nutrition Program Tennis League Nutrition and Arthritis Foundation Exercise and Aquatic Program Golf, Driving Range Water Park, Swimming Walking Trails, Skate Park, Dance, Horsemanship, Martial Arts, Basketball, Gymnastics, Tai Chi, Tae Kwon Do, Jazzercise, Bike Club

Program WIC - Nutrition Program Hiking Trail, Fishing, Playground

CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.

Resources

Comanche County Name Comanche Public Schools ASCOG Area Nutrition Centers ASCOG Area Nutrition Centers Comanche County Health Department Comanche County Memorial Hospital Mobile Meals Family & Consumer Science Oklahoma Extension Angel Food Ministries La Leche League

Program After School Program Nutrition Center Nutrition Center WIC - Nutrition Program Tobacco Use Prevention and Cessation Senior Meals Program Community Nutrition Education Program Nutrition Program Breastfeeding Support Group

Program WIC - Nutrition Program Nutrition and Breastfeeding Education, Physical Activity Nutrition Education, Physical Activity Atoka/Coal Partnership for Change, Tobacco Use Prevention and Cessation

Nutrition Education

Community Nutrition Education Program

Coal County Name Coal County Health Department Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma Atoka County Health Department

WIC - Nutrition Program Nutrition Education, Physical Activity Healthy Youth

Nutrition and Breastfeeding Education, Physical Activity

Oklahoma Cooperative Extension Service County Offices Cleveland County Health Department Healthy Oklahoma Norman Regional Health System

RESOURCES

City Comanche Elgin Geronimo Lawton Lawton Lawton Lawton Lawton Lawton

City Coalgate Coalgate Coalgate Coal Co.

Oklahoma City

Norman Norman Norman, Moore, Washington, Little Axe

Norman

Contact Number (580) 439-2902 (580) 492-4980 (580) 353-3448 (580) 248-5890 (580) 355-8620 (580) 357-5396 (580) 355-1045 (580) 355-5110 (580) 695-7175

Contact Number (580) 927-2367 (580) 927-2262 (580) 927-2262 (580) 889-2116

(405) 713-1125

(405) 321-4048 (580) 326-3359 (405) 307-6603

(405) 321-4774

Strong and Healthy Oklahoma

Strength Training, Walking, Yoga, Tai Chi, Weight Management, Aerobics, Studio Cycling, Substance Abuse Prevention, Water Arthritis Foundation Exercise Program Senior Activities: Exercise Classes, Square Dancing, Line Dancing, Arthritis Foundation Exercise Program After School Program Tobacco Prevention Education Walking Group Nutrition and Breastfeeding Education, Physical Activity Arthritis Foundation Exercise Program

Program WIC-Nutrition Program Nutrition and Breastfeeding Education, Physical Activity

Program Walking Track, Baseball, Picnic Tables, Playground WIC - Nutrition Program Nutrition Program After School Program Recreational Park Nutrition and Breastfeeding Education, Physical Activity

Program Nutrition and Breastfeeding Education, Physical Activity Tobacco Use Prevention and Cessation Trails

YMCA of Lawton Oklahoma

Center for Creative Living

Salvation Army Boys & Girls Club Wichita Mountains Prevention Network Holy Family Walkers Volksmarch Oklahoma Cooperative Ext. Service County Offices Geronimo Senior Nutrition Center

Cotton County Name Cotton County Health Department Oklahoma Cooperative Ext. Service County Offices

Craig County Name Bluejacket City Park Craig County Health Department Angel Food Ministries White Oak Public Schools Attucks Park Oklahoma Cooperative Ext. Service County Offices

Creek County Name Oklahoma Cooperative Ext. Service County Offices Tri-County Area Prevention Resource Center Keystone State Park

CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.

City Kellyville Sapulpa Mannford

City Bluejacket Vinita Vinita Vinita Vinita Vinita

City Walters Walters

Lawton Lawton Lawton Lawton Lawton

Lawton

Contact Number (918) 224-2192 (918) 749-8800 (918) 865-4991

Contact Number (918) 541-2298 (918) 256-7531 (918) 256-6497 (918) 256-4484 (918) 256-8595 (918) 256-7569

Contact Number (405) 875-6121 (580) 875-3136

(580) 357-7541 (580) 355-2168 (580) 357-2930 (580) 353-1045 (580) 355-6206

(580) 248-0471

(580) 355-9622

Resources

Program Nutrition and Breastfeeding Education, Physical Activity Nutrition Education, Physical Activity WIC - Nutrition Program After School Program Nutrition Program Canoe Rental Swimming, Fitness & Arthritis Foundation Aquatic Program Arthritis Foundation Exercis Program

Program Swimming, Fishing, Playground, Nature Trail Swimming Swimming and Fitness Nutrition Education, Community Garden (coming soon) Swimming, Fishing, Trails After School Programs Walking Track Nutrition and Breastfeeding Education, Physical Activity Nutrition Education, Physical Activity After School Programs After School Programs Playground, Fishing

HUB Club Clinton Public School Angel Food Ministries Crowder Lake State Park Great Plains Family YMCA Tom Peer Community Center

Delaware County Name Honey Creek and Bernice State Parks Municipal Swimming Pool Grand Lake Family YMCA OSU Extension Center Lake Eucha State Park Boys & Girls Club of Delaware County Cherokee Nation Trail Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma 21st Century Community Learning Center Delaware County Boys and Girls Club Kansas Unit Natural Falls State Park

Nutrition Program WIC - Nutrition Program, Arthritis Foundation Self Help

Custer County Name Oklahoma Cooperative Ext. Service County Office Healthy Oklahoma Custer County Health Department

Angel Food Ministries Creek County Health Department

RESOURCES

City Grove Grove Grove Grove Jay Jay Jay Jay Jay Kansas Oaks West Siloam

City Arapaho Arapaho Clinton, serves Ellis County Clinton Weatherford Weatherford Weatherford Gage

Sapulpa Sapulpa

(918) 253-4332 (918) 253-4332 (918) 868-3252 (918) 868-3039 (918) 422-5802

Contact Number (918) 786-9447 (918) 786-9436 (918) 786-5774 (918) 253-4332 (918) 253-8790 (918) 253-2500

(580) 323-3967 (580) 774-1400 (580) 343-2443 (580) 772-0202 (580) 923-7961

Contact Number (580) 323-2291 (580) 323-2291 (580) 323-2100

(918) 224-3688 (918) 224-5531

Strong and Healthy Oklahoma

Family & Consumer Sciences Oklahoma Cooperative Extension Cottonwood Community Clinic Enid Community Clinic Integris Bass Baptist Health Center The Denny Price Family YMCA of Enid YMCA Curves for Women Cuts Fitness for Men Head Start City of Enid Oakwood Christian Church Activity Center Birthwise Birth Center

Enid Enid Enid Enid Enid Enid Enid Enid Enid Enid Enid Enid

Diabetes Education Diabetes Education Breastfeeding Classes Swimming, Fitness Programs Physical Activity Physical Activity Physical Activity Nutrition for Children Walking Trails: Meadowlake Park, Champlin Park, Crosslin Park Arthritis Foundation Exercise Program Prenatal & Breastfeeding Classes

City Enid

City Arnett Arnett Arnett Arnett Shattuck

City Seiling Taloga Taloga

Program WIC - Nutrition Program, Breastfeeding and Nutrition Education, Smoking Cessation, SWAT, Diabetes Education Community Nutrition Education Program

Program Playground Walking and Hiking trails Nutrition and Breastfeeding Education, Physical Activity Nutrition Education, Physical Activity WIC - Nutrition Program

Ellis County Name Arnett Town Park Boiling Springs Hiking Trails Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma Newman Memorial Hospital

Garfield County Name Garfield County Health Department

Program WIC - Nutrition Program Nutrition and Breastfeeding Education, Physical Activity Nutrition Education, Physical Activity

Dewey County Name Seiling Municipal Hospital Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma

CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.

(580) 282-4332 (580) 233-5300 (580) 233-2300 (580) 237-4645 (580) 237-4645 (580) 234-8808 (580) 234-8808 (580) 234-5740 (580) 234-6170 (580) 234-4464 (580) 242-3870

(580) 237-4680

Contact Number (580) 233-0650

Contact Number (580) 885-7833 (800) 654-8240 (580) 885-7775 (580) 885-7775 (580) 938-2551

Contact Number (580) 922-7361 (580) 328-5351 (580) 328-5351

Resources

WIC - Nutrition Program Fresh, Locally Grown Produce Nutrition and Breastfeeding Education, Physical Activity Nutrition Education, Physical Activity Chronic Disease Self Management Program Chronic Disease Self Management Program Chronic Disease Self Management Program Tobacco Use Prevention and Cessation Arthritis Foundation Exercise Program

Program Nutrition Program WIC - Nutrition Program Nutrition and Breastfeeding Education, Physical Activity Arthritis Foundation Aquatic Program Breastfeeding Classes (Lamaze Course) Enhance Fitness Program

Program WIC - Nutrition Program Nutrition Program Physical Activity Fresh, Locally Grown Produce Nutrition and Breastfeeding Education, Physical Activity Nutrition Program

Garfield County Health Department Enid Farmers Market Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma Lamesa Point Apartments Meadows Point Apartments Enid Senior Center Rurne Health Projects Lahoma Town Hall

Garvin County Name Angel Food Program Garvin County Health Department Oklahoma Cooperative Ext. Service County Offices Bosa Center Pauls Valley General Hospital Pauls Valley Senior Center

Grady County Name Grady County Health Department Angel Food Ministries Grady County Family YMCA Chickasha Farmers Market Oklahoma Cooperative Ext. Service County Offices ASCOG Area Nutrition Center

RESOURCES

City Chickasha Chickasha Chickasha Chickasha Chickasha Verden

City Maysville Pauls Valley Pauls Valley Pauls Valley Pauls Valley Pauls Valley

Enid Enid Enid Enid Enid Enid Enid Enid Lahoma

Contact Number (405) 224-2022 (405) 224-1265 (405) 224-2281 (405) 224-5040 (405) 224-2216 (405) 453-7590

Contact Number (405) 867-4375 (405) 238-7346 (405) 238-6681 (405) 238-1238 (405) 238-5501 (405) 207-9034

(580) 233-0650 (580) 237-1228 (580) 237-1228 (580) 237-1228 (580) 237-4449 (580) 234-4812 (580) 233-3171 (580) 213-3173 (580) 237-4810

Strong and Healthy Oklahoma

Program WIC - Nutrition Program Nutrition Program Nutrition and Breastfeeding Education, Physical Activity Nutrition Education, Physical Activity

Program WIC - Nutrition Program Nutrition and Breastfeeding Education, Physical Activity Tobacco Use Prevention and Cessation

Program WIC - Nutrition Program Nutrition Nutrition Education, Physical Activity Nutrition Hiking Nutrition and Breastfeeding Education, Physical Activity Nutrition Nutrition Education, Physical Activity

Grant County Name Grant County Health Department Angel Food Ministries Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma

Greer County Name Greer County Health Department Oklahoma Cooperative Ext. Service County Offices Southwest Oklahoma Community Action Group, Inc.

Harmon County Name Harmon County Health Department Oklahoma Cooperative Ext. Service County Offices Southwest Oklahoma Community Action Group, Inc.

Harper County Name Harper County Health Department Harper County Community Hospital Head Start Buffalo Senior Citizens Center Doby Springs Park Oklahoma Cooperative Ext. Service County Offices Laverne Senior Citizens Center Harper County Turning Point

CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.

City Buffalo Buffalo Buffalo Buffalo Buffalo Buffalo Laverne Laverne

City Hollis Hollis Altus

City Mangum Mangum Altus

City Medford Medford Medford Medford

Contact Number (580) 735-6100 (580) 735-2555 (580) 533-4200 (580) 735-2740 (580) 7352654 (580) 735-2252 (580) 921-3672 (580) 921-2029

Contact Number (580) 688-3348 (580) 688-3584 (580) 482-1290

Contact Number (580) 782-5531 (580) 782-5502 (580) 482-1290

Contact Number (580) 395-2906 (580) 395-2535 (580) 395-2134 (580) 395-2134

Resources

Jackson County Name Jackson County Health Department Angel Food Ministries Family & Consumer Sciences Oklahoma Cooperative Extensions A.S.P.I.R.E. After School SW OK Community Action Group, Inc. Jackson County Memorial Hospital OSU Cooperative Extension

Holdenville New Age Nutrition Center Oklahoma Cooperative Ext. Service County Offices Hughes County Turning Point Healthy Oklahoma Hughes County Health Department

Hughes County Name Calvin Nutrition Site Dustin Public School John Crow IV Foundation / Rural Tobacco Committee

Haskell County Name Haskell County Health Department Haskell County Farmers Market Oklahoma Cooperative Ext. Service County Offices Angel Food Ministries

Altus Altus Altus Altus

After School Program Tobacco Use Prevention and Cessation Diabetes Education, Nutrition Management, Smoking Cessation Nutrition Education

RESOURCES

City Altus Altus Altus

Holdenville Holdenville Holdenville Holdenville Holdenville

City Calvin Dustin Dustin

City Stigler Stigler Stigler Whitefield

Program WIC - Nutrition Program Nutrition Program Community Nutrition Education Program

Program Senior Meals Program Tobacco Use Prevention and Cessation Smoking Cessation Programs, Tobacco Prevention and Cessation Senior Meals Program Nutrition and Breastfeeding Education, Physical Activity Nutrition Education, Physical Activity Nutrition Education, Physical Activity WIC - Nutrition Program

Program WIC - Nutrition Program Fresh, Locally Grown Produce Nutrition and Breastfeeding Education, Physical Activity Nutrition Program

(580) 481-2135 (580) 482-5040 (580) 477-7496 (580) 471-2709

Contact Number (580) 482-7308 (580) 648-2541 (580) 482-0823

(405) 379-3252 (405) 379-5470 (405) 379-4200 (405) 379-5470 (405) 379-3313

Contact Number (405) 654-2520 (918) 656-3211 (918) 656-3905

Contact Number (918) 967-3304 (918) 967-8681 (918) 967-4330 (918) 967-3614

100

Strong and Healthy Oklahoma

Playground Walking Trail Nutrition and Breastfeeding Education, Physical Activity

Program Nutrition Programs Nutrition Programs WIC - Nutrition Program Nutrition and Breastfeeding Education, Physical Activity Nutrition Education, Physical Activity

Program WIC - Nutrition Program Nutrition Program Senior Meal Program Nutrition Education, Physical Activity Nutrition and Breastfeeding Education, Physical Activity

Program After School Programs Arthritis Foundation Aquatic And Exercise Program Nutrition Education WIC - Nutrition Program, TOPS Program Nutrition Program Meals on Wheels After School Programs, Water Aerobics, Exercise Programs Adult Day Center, Arthritis Foundation Aquatic Exercise Program Nutrition and Cooking Classes

Imagination Station Altus City Reservoir Oklahoma Cooperative Ext. Service County Offices

Jefferson County Name ASCOG Area Nutrition Center ASCOG Area Nutrition Center Jefferson County Health Department Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma

Johnston County Name Johnston County Health Department Angel Food Ministries Tishomingo Senior Nutrition Healthy Oklahoma Oklahoma Cooperative Ext. Service County Offices

Kay County Name Project Kinesis Kanza Wellness Center Oklahoma Cooperative Ext. Service County Offices Kay County Health Department Angel Food Ministries Wheatheart Nutrition Project YMCA of Ponca City Golden Villa Center OSU Cooperative Extension Center

CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.

City Kaw City Newkirk Newkirk Ponca City Ponca City Ponca City Ponca City Ponca City Ponca City

City Tishomingo Tishomingo Tishomingo Tishomingo Tishomingo

City Ryan Waurika Waurika Waurika Waurika

Altus Altus Altus

Contact Number (580) 269-2992 (580) 362-1444 (580) 362-3194 (580) 762-1641 (580) 765-5775 (580) 767-1620 (580) 765-5417 (580) 762-0264 (580) 362-3194

Contact Number (580) 371-2470 (580) 371-3120 (580) 371-9667 (580) 371-9533 (580) 371-9533

Contact Number (580) 757-2412 (580) 228-3645 (580) 228-2313 (580) 228-2332 (580) 228-2332

(580) 482-0823

Resources

101

Program WIC - Nutrition Program, Tobacco Use Prevention and Cessation Walking, Biking, and Hiking Trails Arthritis Foundation Exercise and Aquatic Program Diabetes Education Nutrition and Breastfeeding Education, Physical Activity Nutrition Program Nutrition Education, Physical Activity

Program WIC - Nutrition Program Nutrition and Breastfeeding Education, Physical Activity Fresh, Locally Grown Produce Fishing, Playground, Swimming, Trails

Kingfisher County Name Kingfisher County Health Department Kingfisher Trails - John Gooden Vernie Snow Aquatic Center Kingfisher Regional Hospital Oklahoma Cooperative Ext. Service County Offices Angel Food Ministries Healthy Oklahoma

Kiowa County Name Kiowa County Health Department Oklahoma Cooperative Ext. Service County Offices Hobart Farmers Market Great Plains State Park

City Hobart Hobart Hobart Mountain Park

City Kingfisher Kingfisher Kingfisher Kingfisher Kingfisher Kingfisher Kingfisher

Ponca City Ponca City Ponca City Ponca City Ponca City Ponca City Ponca City Ponca City Ponca City Ponca City Ponca City Ponca City

RESOURCES

WIC - Nutrition Program Food Stamps Food Pantry Food Pantry Food Programs Evening Meal Swimming Recreational Activities Breastfeeding Support Group Arthritis Foundation Aquatic Program Weight Watchers After School Program

Kay County Health Department Kay County Department of Human Services Hartford Avenue Church of Christ Grand Avenue Church of Christ Tonkawa Community Food Bank Friendship Feast AMBUCS Pool Parks and Recreation Department Christi Hospital Westminster Village St. Paulâ&#x20AC;&#x2122;s United Methodist Church Proteens (Grand Central Station)

Contact Number (580) 726-3316 (580) 726-5643 (580) 726-4206 (580) 569-2032

Contact Number (405) 375-3008 (405) 375-3432 (405) 375-3318 (405) 375-3141 (405) 375-3822 (405) 375-4722 (405) 375-3822

(580) 762-1641 (580) 765-2656 (580) 765-3610 (580) 765-2544 (580) 628-2213 (580) 762-1667 (580) 767-0432 (580) 767-0432 (580) 765-0529 (580) 765-7512 (580) 765-4730 (580) 767-8336

102

Strong and Healthy Oklahoma

Tobacco Use Prevention and Cessation

Program WIC - Nutrition Program Trails, Swimming, Nature Center Nutrition and Breastfeeding Education, Physical Activity Nutrition Education, Physical Activity Enhance Fitness Program

Program Playground and Nature Trails WIC - Nutrition Program Diabetes Education Nutrition and Breastfeeding Education, Physical Activity Arthritis Foundation Exercise Program Nutrition Education, Physical Activity Nutrition Program Trails and Playgrounds Fishing, Swimming, Nature Center

Program WIC - Nutrition Program Nutrition and Breastfeeding Education, Physical Activity Senior Meals Program Nutrition Program

Program

Great Plains Youth and Farming Services

Latimer County Name Latimer County Health Department Robbers Cave State Park Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma Wilburton Senior Nutrional Center

LaFlore County Name Heavener Runestone State Park LeFlore County Health Department Poteau Free Clinic Oklahoma Cooperative Ext. Service County Offices Carl Albert State College Healthy Oklahoma Angel Food Ministries Talihina State Park Lake Wister State Park

Lincoln County Name Lincoln County Health Department Oklahoma Cooperative Ext. Service County Offices Meeker Nutritional Site Angel Food Ministries

Logan County Name

CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.

City

City Chandler Chandler Meeker Prague

City Heavener Poteau Poteau Poteau Poteau Poteau Pocola Talihina Wister

City Wilburton Wilburton Wilburton Wilburton Wilburton

Hobart

Contact Number

Contact Number (405) 258-2640 (405) 258-0560 (405) 279-2381 (405) 567-0303

Contact Number (918) 653-2241 (918) 647-8601 (918) 647-3400 (918) 647-8231 (918) 647-1278 (918) 647-2735 (918) 436-2587 (918) 567-2052 (918) 655-7212

Contact Number (918) 465-5673 (918) 465-2565 (918) 465-3349 (918) 465-3346 (918) 465-2122

(580) 726-3383

Resources

103

Program WIC - Nutrition Program Nutrition and Breastfeeding Education, Physical Activity Nutrition Education, Physical Activity

Program WIC - Nutrition Program Recreational Areas Arthritis Foundation Exercise Program Nutrition and Breastfeeding Education, Physical Activity

Program

Major County Name Major County Health Department Gloss Mountain State Park Fairview Fellowship Home and Village Oklahoma Cooperative Ext. Service County Offices

Marshall County Name

City

City Fairview Fairview Fairview Fairview

City Marietta Marietta Marietta

Guthrie Langston

Crescent Guthrie Guthrie Guthrie Guthrie Guthrie Guthrie Guthrie Guthrie

RESOURCES

After School Program Nutrition Program Senior Meals Program After School Program Physical Activity Physical Activity Physical Activity (ages 50+) Nutrition and Breastfeeding Education, Physical Activity WIC - Nutrition Program, Smoking Cessation, Physical Activity Programs Nutrition Education, Physical Activity Arthritis Foundation Self Help Program, Tobacco Use Prevention and Cessation

Love County Name Love County Health Department Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma

Healthy Oklahoma Langton University

Crescent 21st CCLC Angel Food Ministries Highland Hall Fogarty Elementary YMCA Guthrie Extension Integrity Sports and Fitness Gym Golden Age Work Out Facility Oklahoma Cooperative Ext. Service County Offices Logan County Health Department

Contact Number

Contact Number (580) 227-3362 (580) 227-2512 (580) 227-3783 (580) 227-3786

Contact Number (580) 276-2531 (580) 276-3385 (580) 276-3385

(405) 282-3331 (405) 466-2923

(405) 969-2190 (405) 282-6848 (405) 282-1803 (405) 282-5932 (405) 282-8206 (405) 260-0042 (405) 282-2005 (405) 282-3331 (405) 282-3485

104

Strong and Healthy Oklahoma

Program Nutrition Program Nutrition and Breastfeeding Education, Physical Activity WIC - Nutrition Program Enhanced Fitness Program

McClain County Name Angel Food Ministries Oklahoma Cooperative Ext. Service County Offices McClain County Health Department Parcell Senior Center

McCurtain County Name McCurtain County Boys & Girls Club of Choctaw Nation Beaver Bend State Park Hochatown State Park Tom Public School McCurtain County Health Department

City Disney Disney Pryor Pryor Pryor Pryor Rose Salina Pryor

Program Swimming, Fishing, Playground Fishing, Playground Nutrition Program After School Program Nutrition and Breastfeeding Education, Physical Activity WIC - Nutrition Program, After School Program Volleyball, Playground, Swimming, and Fishing Arthritis Foundation Aquatics Program

City Broken Bow Broken Bow Broken Bow Haworth Idabel

Program After School Programs Tennis, Float Trips Fishing Tobacco Use Prevention and Cessation Programs WIC - Nutrition Program

City Newcastle Purcell Purcell Purcell

Madill Madill Madill Kingston

WIC - Nutrition Program After School Program Nutrition and Breastfeeding Education, Physical Activity Tennis, Hiking, Indoor Fitness, Recreation Programs

Marshall County Health Department Project MAC Oklahoma Cooperative Ext. Service County Offices Lake Texoma State Park Mayes County Name Cherokee State Park Disney/Little Blue State Park Angel Food Ministries Boys and Girls Club of Green Country Oklahoma Cooperative Ext. Service County Offices Mayes County Health Department 21st Century Community Learning Center Snowdale and Spavinaw State Park Pryor Creek Recreation Center

CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.

(580) 494-6300 (580) 494-6452 (580) 245-1614 (580) 286-6628

Contact Number (580) 584-3636

Contact Number (405) 392-5090 (405) 527-2174 (405) 527-6541 (405) 527-8855

Contact Number (918) 435-8066 (918) 435-8066 (918) 825-4870 (918) 696-4710 (918) 825-3241 (918) 825-4224 (918) 868-2277 (918) 434-2651 (918) 825-6909

(580) 795-4100 (580) 795-6934 (580) 795-3563 (580) 564-2566

Resources

105

Nutritional Therapy Weight control Clinic-Dr. Larry Green River Country Family Waterpark Spaulding Park

Muskogee County Health Department Nutrition Education Weight Management Swimming Walking Trail

Muskogee Muskogee Muskogee Muskogee

Muskogee

City Braggs Muskogee

City Sulphur Sulphur Sulphur

City Checotah Eufaula Eufaula Eufaula Eufaula Dustin

Idabel Idabel

RESOURCES

Program Playground, Fishing, Hiking/Biking Trails, Swimming Weight Training Program, Aerobics, After School Program, Archery, Basketball, Volleyball, Fitness Program, Walking Trails WIC - Nutrition Program, Arthritis Foundation Self Help program Tobacco Use Prevention and Cessation

Program WIC - Nutrition Program Diabetes Education Nutrition and Breastfeeding Education, Physical Activity

Murray County Name Murray County Health Department Arbuckle Memorial Hospital Oklahoma Cooperative Ext. Service County Offices

Muskogee County Name Greenleaf State Park Muskogee Recreational Center

Program Swimming, Fishing, Trails WIC - Nutrition Program After School Program Nutrition and Breastfeeding Education, Physical Activity Nutrition Education, Physical Activity Tobacco Use Prevention and Cessation

Nutrition and Breastfeeding Education, Physical Activity Nutrition Education, Physical Activity

McIntosh County Name Lake Eufaula State Park McIntosh County Health Department Eufaula After School Program Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma John Crow IV Memorial Foundation

Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma

(918) 456-9423 (918) 456-8989 (918) 684-6397

(918) 683-0321

Contact Number (918) 487-5196 (918) 684-6302

Contact Number (580) 622-3716 (580) 622-2161 (580) 622-3016

Contact Number (918) 689-5311 (918) 689-7774 (918) 689-1093 (918) 689-7772 (918) 689-7772 (918) 656-3905

(580) 286-7558 (580) 286-7558

106

Strong and Healthy Oklahoma

Playground Playground After School Program Fresh, Locally Grown Produce Nutrition and Breastfeeding Education, Physical Activity Nutrition Education, Physical Activity Tobacco Use Prevention and Cessation Program

Program Nutrition Program Arthritis Foundation Aquatics Program Walking Trails Health Fair Nutrition Program Nutrition Education Nutrition Education Health Fair Nutrition Education Nutrition Education, Physical Activity WIC - Nutrition Program

Program After School Programs Nutrition Education Nutrition Education, Physical Activity

Program

Honor Heights Park Rotary Park Salvation Army Boys & Girls Club Muskogee Farmers Market Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma Webbers Falls Public School

Noble County Name Angel Food Ministries Perry YMCA City of Perry Perry Memorial Hospital OSU Extension Office Wheatheart Nutrition Center Billings Wheatheart Nutrition Center Otoe-Missouri Tribal Operation Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma Noble County Health Department

Nowata County Name Boys and Girls Club of Nowata Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma

Okfuskee County Name

CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.

City

City Nowata Nowata Nowata

City Noble Perry Perry Perry Perry Perry Perry Perry Perry Perry Perry

Muskogee Muskogee Muskogee Muskogee Muskogee Muskogee Webbers Falls

Contact Number

Contact Number (918) 273-1007 (918) 273-3345 (918) 273-3345

Contact Number (405) 872-3913 (580) 336-4411 (580) 336-4241 (580) 336-3541 (580) 336-4621 (580) 336-3467 (580) 725-3316 (580) 725-3316 (580) 336-4621 (580) 336-4621 (580) 336-2257

(918) 869-0454 (918) 487-5474 (918) 686-7200 (918) 686-7200 (918) 464-2334

Resources

107

Oklahoma County Nutrition Office Mitch Park Edmond Farmers Market Edmond YMCA La Leche League Oklahoma City County Health Department McGuire Senior Meals Site Mercy Health Center Mercy Health Center

Oklahoma County Name Bethany YMCA The Childrenâ&#x20AC;&#x2122;s Center Farmers Market Tinker YMCA Prime Time Nicoma Park Tinker YMCA Prime Time Indian Meridian Ascension Lutheran Church Rose State College Midwest City YMCA University of Central Oklahoma Wellness Center

Okfuskee County Health Department New Age Project Inc. Okemah Nutritional Site Oklahoma Cooperative Ext. Service County Offices Community Improvement Action Okfuskee County Turning Point Healthy Oklahoma

Senior Meals Programs Recreation Center, Trails, Park, Basketball Fresh, Locally Grown Produce After School Program Breastfeeding Support Group SWAT Program, WIC - Nutrition Program Senior Meals Programs Arthritis Foundation Self Help Program Diabetes Management

Program Arthritis Foundation Aquatics Program Fresh, Locally Grown Produce After School Program After School Program Arthritis Foundation Exercise Program Health Classes Arthritis Foundation Aquatic Program Smoking Cessation, Weight Control Classes, Dance, Martial Arts, Group Exercise, Personal Training, and Tobacco/Alcohol Education

WIC - Nutrition Program Senior Meals Program Senior Meals Program Nutrition Education Walking Trails, Red and White Grocery Market Nutrition Education, Physical Activity Nutrition Education, Physical Activity

RESOURCES

Edmond Edmond Edmond Edmond Edmond Oklahoma City Oklahoma City Oklahoma City Oklahoma City

City Bethany Bethany Choctaw Choctaw Del City Midwest City Midwest City Edmond

Okemah Okemah Okemah Okemah Okemah Okemah Okemah

(405) 330-6293 (405) 359-4630 (405) 359-4629 (405) 348-9622 (405) 359-9293 (405) 427-8651 (405) 419-9925 (405) 936-3366 (405) 936-5443

Contact Number (405) 789-0231 (405) 613-5343 (405) 769-3359 (405) 733-9622 (405) 677-1444 (405) 733-7673 (405) 733-9622 (405) 974-3150

(918) 623-1800 (918) 379-5404 (918) 623--2660 (918) 623-0641 (918) 623-2608 (918) 623-1818 (918) 623-0641

108

Strong and Healthy Oklahoma

Healthy Oklahoma Millwood School District Valir Rehab Hospital Family & Consumer Sciences Oklahoma Extension YMCA of Greater Oklahoma City YWCA of Oklahoma City YWCA of Oklahoma City Jim Thorpe Rehab Integris Third Age Life Center Integris Baptist Medical Center OU College of Nursing Oklahoma City Area Inter-Tribal Health Board Latino Community Development Agency OSU-OKC Farmers Market Metro Tech Springlake Campus Oklahoma Cooperative Ext. Service County Offices Douglass Recreation Center Founderâ&#x20AC;&#x2122;s Tower PTS Healthcare Foster Recreation Center The Lighthouse Hathaway Recreation Center Macklanburg Recreation Center Melrose Recreation Center Minnis Lakeview Recreation Center Woodson Senior Center Northeast Recreation Center Pilot Recreation Center Pitts Recreation Center Shillings Recreation Center Community Nutrition Education Program Sellers Recreation Center

Nutrition Education, Physical Activity Tobacco Use Prevention and Cessation Arthritis Foundation Aquatic Program Community Nutrition Education Program Health and Fitness Programs, Sailing, Sports Health and Fitness Programs Health and Fitness Programs Arthritis Foundation Aquatic Program Arthritis Foundation Exercise Program Breastfeeding Education Smoking Cessation Support Group Tobacco Education Network Tobacco Education Network Fresh, Locally Grown Produce Fishing Nutrition Education After School Programs Arthritis Foundation Aquatic Program After School Programs Arthritis Foundation Aquatic Program After School Programs After School Programs After School Programs Arthritis Foundation Aquatic Program Arthritis Exercise Program After School Programs After School Programs After School Programs After School Programs Nutrition Program After School Programs, Breakfast

CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV. Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City

(405) 713-1125 (405) 478-1336 (405) 553-1050 (405) 713-1125 (405) 297-7710 (405) 948-1770 (405) 424-4623 (405) 644-5293 (405) 644-6456 (405) 949-6052 (405) 271-2124 (405) 951-6005 (405) 236-0701 (405) 945-3326 (405) 424-8324 (405) 713-1125 (405) 424-4212 (405) 810-1161 (405) 232-1881 (405) 751-3344 (405) 636-1006 (405) 751-4977 (405) 789-6758 (405) 769-2676 (405) 681-3266 (405) 424-1853 (405) 232-8309 (405) 427-1556 (405) 631-2466 (405) 713-1125 (405) 685-3311

Resources

109

Swimming Swimming

Swimming Swimming Arthritis Foundation Self Help and Exercise Program Breastfeeding Education Arthritis Foundation Exercise Program Playground, Golf, Fishing, Sailing, Ball Fields Horse Riding After School Programs Group Fitness, Tobacco Cessation Arthritis Foundation Aquatic Program Nutrition Education, Health Risk Appraisal, Freedom From Smoking Classes Walking - 5:30 a.m. Walking - 7:00 a.m. Club Noggin (ages 3-6) Walking - 8:00 a.m. Walking - 8:00 a.m. Arthritis Foundation Aquatic Program Arthritis Foundation Exercise Program Arthritis Foundation Arthritis and Exercise Program

Will Rogers Family Aquatic Center Macklanburg, Minnis, & Shilling Pools

Carson & Douglass Pools

Foster Indoor Pool Mary Mahoney Memorial Health Center OU Medical Center Epworth Villa Lake Hefner Stanley Draper Lake Salvation Army Boys and Girls Club INTEGRIS PACER Fitness Center Earlywine Park YMCA St. Anthony Wellness Program

Crossroads Mall Quail Springs Mall Penn Square Mall Heritage Park Mall Northside YMCA Olivet Baptist Church The Fountains at Canterbury

Arthritis Foundation Exercise Program After School Programs Swimming Swimming

Pacer Fitness Center Southern Oaks Recreation Center Earlywine Family Aquatic Center Hours Woodson & Northeast Pool

RESOURCES

Oklahoma City Edmond Oklahoma City Midwest City Oklahoma City Oklahoma City Oklahoma City

Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City Oklahoma City

Oklahoma City

Oklahoma City Oklahoma City

Oklahoma City Oklahoma City Oklahoma City Oklahoma City

(405) 631-4422 (405) 755-6530 (405) 824-4424 (405) 737-1472 (405) 644-5293 (405) 644-6456 (405) 751-3600

(405) 685-4027 & (405) 427-8712 (405) 239-6898 (405) 769-3301 (405) 271-4700 (405) 752-1200 (405) 843-1565 (405) 799-0870 (405) 677-4781 (405) 949-3891 (405) 378-0420 (405) 272-5419

(405) 949-3891 (405) 378-0420 (405) 692-6050 (405) 424-6343 & (405) 681-9776 (405) 946-5937 (405) 751-2473, (405) 469-9852, (405) 634-3124

110

Strong and Healthy Oklahoma

Nutrition Education Nutrition Program Fishing, Softball, Playground, Trails, Swimming

Program After School Program DOCS (Delaware, Ottawa, Craig Senior Nutrition Site) After School Program Fishing, Horseshoes, Volleyball, Playground Senior Nutrition Program

Oklahoma Cooperative Ext. Service County Offices Angel Food Ministries Walnut Creek State Park

Ottawa County Name Commerce Public Schools Commerce Nutrition Site Fairland Schools 21st Century CLC Twin Bridges State Park Fairland Senior Citizen Center

Program After School Program Senior Meals Program Osage County Community Partnership, Tobacco Use Prevention and Cessation

Program Community Nutrition Education Program Physical Activity Fishing, Playground, Trails Arthritis Foundation Aquatics Program Fishing, Playground, Trails Nutrition Classes WIC - Nutrition Program Tobacco Use Prevention and Cessation

Okmulgee County Name Family & Consumer Sciences Oklahoma Extension Okmulgee County Family YMCA Dripping Springs State Park George Nigh Rehabilitation/OUHSC Okmulgee State Park Oklahoma Cooperative Ext. Service County Offices Okmulgee County Health Department Tri-Country APRC: OSU

Osage County Name Woodlands School Osage County Senior Nutrition Program Osage Tribe of Indians

Arthritis Foundation Exercise Program

CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.

Village Christian Church

City Commerce Commerce Fairland Fairland Fairland

Pawhuska Prue Prue

City Fairfax Pawhuska Pawhuska

City Okmulgee Okmulgee Okmulgee Okmulgee Okmulgee Okmulgee Okmulgee Okmulgee

Oklahoma City

Contact Number (918) 675-4263 (918) 675-5207 (918) 676-5147 (918) 540-2545 (918) 676-3012

(918) 287-4170 (918) 242-3275 (918) 865-2066

Contact Number (888) 593-7222 (918) 287-2242 (918) 287-5367

Contact Number (918) 758-4140 (918) 756- 6677 (918) 756-5974 (918) 756-9211 (918) 756-5971 (918) 756-1958 (918) 756-1883 (918) 749-8800

(405) 755-0546

Resources

111

Miami Miami Miami Miami Miami Miami Miami Miami Miami Miami Picher Quapaw Wyandotte

Walking Track, Playground, Baseball Playground, Tennis Courts Swimming Skate Ramps, Dirt Bike Jumps Baseball Fields Walking Track Soccer, Playground Wading Pool, Playground, Tennis Nutrition Education Nutrition Education, Physical Activity Tobacco Use Prevention and Cessation Playground, Swimming Camping, Swimming, Playground, Mini Golf, Trails

Program WIC - Nutrition Program Nutrition Education

Pawnee County Name Pawnee County Health Department Oklahoma Cooperative Ext. Service County Offices

RESOURCES

City Pawnee Pawnee

Miami

Ministerial Alliance Emergency Assistance Fund (EAF) Parks & Recreation Dept. Lion Chaney Miami Municipal Pool Miami Skateboard Park Pee Wee & Little League Park Rotary Centennial Park Sam Wells Soccer Complex Taylor Park Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma Commerce-Picher-Cardin Coalition Bicentennial and Josephine State Parks Sycamore Valley Rec Area

Fairland Miami Miami North Miami Miami Miami Miami

Playground, Tennis & Basketball Courts WIC - Nutrition Program After School Program Nutrition Program Nutrition Program Food Pantry Freedom From Smoking Program, Diabetes Support Group, Nutrition Classes, Meals on Wheels Food Bank

Fairland City Park Ottawa County Health Department Boys & Girls Club of Ottawa County Angel Food Ministries Delaware Craig Ottawa Seniorsâ&#x20AC;&#x2122; Program County Nutrition Coalition Integris Baptist Regional Hospital

Contact Number (918) 762-3643 (918) 762-2735

(918) 541-2289 (918) 541-2289 (918) 542-6185 (918) 541-2289 (918) 541-2289 (918) 541-2298 (918) 541-2298 (918) 542-9516 (918) 542-1688 (918) 542-1688 (918) 673-1003 (918) 541-2298 (918) 678-2758

(918) 540-2815

(918) 541-2298 (918) 540-2481 (918) 673-9893 (918) 542-4393 (918) 542-1575 (918) 542-9676 (918) 542-6611

112

Strong and Healthy Oklahoma

Program Nutrition Program Swimming Beach, Softball, Volleyball, Fishing, Hiking WIC - Nutrition Program, Tobacco Cessation, SWAT Program Community Nutrition Education Program Fresh, Locally Grown Produce Nutrition Education Tobacco Use Prevention and Cessation Nutrition Education, Physical Activity Arthritis Foundation Aquatic and Exercise Program

Program WIC - Nutrition Program Arthritis Foundation Aquatic and Exercise Program Nutrition Program Nutrition Education

Oklahoma Cooperative Ext. Service County Offices Payne County Health Department

Pittsburg County Name Angel Food Ministries Arrowhead State Park Pittsburg County Health Department Family & Consumer Sciences Oklahoma Extension McAlester Farmers Market Oklahoma Cooperative Ext. Service County Offices Pittsburg Public School Healthy Oklahoma McAlester Regional Wellness Center

Ponotoc County Name Ponotoc County Health Department Chickasaw Nation Family Life Center Angel Food Ministries Oklahoma Cooperative Ext. Service County Offices

Pan OK APRC – Oklahoma State Univ.

Program Fresh, Locally Grown Produce Nutrition Program Meals on Wheels After School Program, Arthritis Foundation Aquatics and Exercise Program, Tobacco Use Prevention and Cessation Stillwater Mayor’s Wellness Committee, Tobacco Use Prevention and Cessation Nutrition Education WIC - Nutrition Program

Payne County Name Cushing Farmers Market Angel Food Ministries Stillwater Nutrition Site “Project Heart” Stillwater Family YMCA Total Health

CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.

City Ada Ada Ada Ada

City Arpelar Canadian McAlester McAlester McAlester McAlester McAlester McAlester McAlester

Stillwater Stillwater

Stillwater

City Cushing Perkins Stillwater Stillwater Stillwater

Contact Number (580) 332-2011 (580) 310-9661 (580) 332-5857 (580 332-2153

Contact Number (918) 546-2274 (918) 339-2204 (918) 423-1267 (918) 423-4120 (918) 423-4120 (918) 423-4120 (918) 432-5062 (918) 423-4120 (918) 421-6600

(405) 747-8320 (405) 372-8200

(405) 780-7485

Contact Number (918) 225-2100 (405) 377-8855 (405) 372-1201 (405) 372-5833 (405) 377-4422

Resources

113

Diabetes Education Community Nutrition Education Program Walking Track Walking Trail, Fishing, Playground, Swimming After School Program Enhance Fitness Program

Program Project Heart Project Heart for Senior Citizens Diabetes and Wellness Education Tobacco Use Prevention and Cessation Senior Meals Program Physical Activity Programs, Aquatic Programs After School Activities Diabetes Education Information Nutrition Education, Tobacco Cessation Nutrition Education, Physical Activity Diabetes and Wellness Education class Health and Wellness Education Fitness Facility Tobacco Use Prevention and Cessation Arthritis Foundation Aquatic Program Youth Fitness Camps Recreational Facilities, EnhanceFitness Program Nutrition Education, EnhanceFitness program WIC - Nutrition Program, Nutrition Education Senior Meal Program

Valley View Regional Hospital Family & Consumer Science Oklahoma Extension East Central University Wintersmith Park Roff Schools Ada Senior Center

Pottawatomie County Name Asher Elderly Nutrition Center Alfred Rutledge Senior Citizen Program Kickapoo Tribe Pleasant Grove Public Schools Shawnee Community Center “Project Heart” Shawnee Family YMCA

UFO 21st Century Jefferson Elementary Volunteer Health Clinic of Pottawatomie County Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma Absentee Shawnee Tribe Citizen Potawatomi Nation St. Gregory’s University Aerobic Center Gateway to Prevention and Recovery Shawnee YMCA Youth and Family Resource Center Shawnee Community Center Shawnee Senior Center Pottawatomie County Health Department Tecumseh Nutrition Site

RESOURCES

Shawnee Shawnee Shawnee Shawnee Shawnee Shawnee Shawnee Shawnee Shawnee Shawnee Shawnee Shawnee Shawnee Tecumseh

City Asher McLoud McLoud Shawnee Shawnee Shawnee

Ada Ada Ada Ada Roff Ada

(405) 273-1846 (405) 273-2157 (405) 273-7683 (405) 273-7683 (405) 878-4716 (405) 395-9303 (405) 878-5290 (405) 275-3391 (405) 273-4386 (405) 275-3340 (405) 275-3986 (405) 273-2157 (405) 273-2157 (405) 598-5733

Contact Number (405) 784-2244 (405) 964-2425 (405) 964-3062 (405) 275-6092 (405) 275-5862 (405) 273-4386

(580) 421-1143 (580) 332-4100 (580) 332-8000 (580) 332-8102 (580) 456-7251 (405) 436-1007

114

Strong and Healthy Oklahoma

Nutrition Program Nutrition Education Swimming, Playground, Fishing Tobacco Use Prevention and Cessation

Program Nutrition Program After School Program WIC - Nutrition Program, Arthritic Foundation Self Help Program Nutrition Education Arthritis Foundation Aquatic Program Nutrition Education, Physical Activity

Program WIC - Nutrition Program Nutrition Education Services Roger Mills Residents, WIC - Nutrition Program Tobacco Use Prevention and Cessation

Rogers County Name Angel Food Ministries Boys & Girls Club of Chelsea Rogers County Health Department Oklahoma Cooperative Ext. Service County Offices Claremore Super Recreation Center Healthy Oklahoma

Roger Mills County Name Roger Mills Memorial Hospital Oklahoma Cooperative Ext. Service County Offices Beckham County Health Department City of Elk City

Program WIC - Nutritional Program, Tobacco Use Prevention and Cessation

Tobacco Use Prevention and Cessation Nutrition Program Walking and Recreation Facilities Senior Meal Program EnhanceFitness Program EnhanceFitness Program

Angel Food Ministries Oklahoma Cooperative Ext. Service County Offices Clayton Lake State Park Moyers Public School

Pushmataha County Name Pushmataha County Health Department

Tecumseh Public School Tecumseh Golden Age Nutrition Center Tecumseh Lake Park Asher meals on wheels Highrise Senior Living Apartments Shawnee Towers Living Apartments

CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.

City Cheyenne Cheyenne Sayre Elk City

City Catoosa Chelsea Claremore Claremore Claremore Claremore

Antlers Antlers Clayton Moyers

City Antlers

Tecumseh Tecumseh Tecumseh Pottawatomie Shawnee Shawnee

Contact Number (580) 497-3363 (580) 479-3339 (580) 928-5551 (580) 225-6247

Contact Number (918) 266-7625 (918) 789-3239 (918) 341-3166 (918) 341-2736 (918) 341-4516 (918) 341-2736

(580) 298-6611 (580 )298-5563 (918) 596-7981 (580) 298-5549

Contact Number (580) 298-6624

(405) 598-3739 (405) 598-5773 (405) 598-2188 (405) 784-2244 (405) 640-9708 (405) 640-9708

Resources

115

Program Meals on Wheels Senior Meal Program Nutrition Education, Senior Meal Program Walking Track Enhance Fitness Program Weight Loss, Nutrition Planning Physical Activity Weight Loss, Nutrition Planning Nutrition and Breastfeeding Education WIC - Nutrition Program

Program After School Program WIC - Nutrition Program Senior Meal Program After School Program Arthritis Exercise Program Fishing, Playground, Horseshoes Nutrition and Breastfeeding Education Volleyball, Basketball, Playground, Trails, and Fishing

Program WIC - Nutrition Program Nutrition Assistance Nutrition Education

Seminole County Name Cromwell Nutrition Site New Age Project Inc. Maud Nutrition Center Magnolia Park Seminole Senior Center Tan N Tone Tailored Gym Curves for Women Oklahoma Cooperative Ext. Service County Offices Seminole County Health Department

Sequoyah County Name Salvation Army Boys & Girls Club Sequoyah County Health Department Sallisaw Senior Citizen Center Boys & Girls Club of Sequoyah County Carl Albert St. College Brushy Lake Park Oklahoma Cooperative Ext. Service County Offices Tenkiller State Park

Stephens County Name Stephens County Health Department The Compassion Care Center Oklahoma Cooperative Ext. Service County Offices

RESOURCES

City Duncan Duncan Duncan

City Gore Sallisaw Sallisaw Sallisaw Sallisaw Sallisaw Sallisaw Vian

City Cromwell Wewoka Maud Seminole Seminole Seminole Seminole Seminole Wewoka Wewoka

Contact Number (580) 252-0270 (580) 255-2650 (580) 255-0510

Contact Number (918) 489-2452 (918) 775-6201 (918) 775-9912 (918) 775-4659 (918) 655-3304 (918) 775-6507 (918) 775-4838 (918) 489-5643

Contact Number (405) 944-5995 (405) 379-5404 (405) 374-9022 (405) 382-3640 (405) 436-1007 (405) 382-3744 (405) 382-3800 (405) 382-1700 (405) 257-5433 (405) 257-5401

116

Strong and Healthy Oklahoma

Program WIC - Nutrition Program Nutrition Programs - Call for a Center in Your Area Nutrition Education Tobacco Use Prevention and Cessation

Texas County Turning Point Texas Co. YMCA City of Guymon Memorial Hospital of Texas County OSU Extension/ Healthy Families Next Step Network Curves for Women Fit Stop Kids Inc. No Manâ&#x20AC;&#x2122;s Land Senior Citizen Club Panhandle Nutrition Service Head Start Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma Texas County Health Department

Tillman County Name Tillman County Health Department ASCOG Area Nutrition Center Oklahoma Cooperative Ex. Service County Offices SW Oklahoma Community Action Group, Inc

Nutrition Education, Physical Activity Nutrition Programs

Program Physical Activity Health and Wellness Programs, Arthritis Foundation Aquatic Program Walk This Weigh Physical Activity Walking Trails Breastfeeding Education Nutrition Education SWAT Tobacco Free Program Physical Activity Physical Activity Physical Activity Nutrition Education, Arthritis Foundation Exercise Program Nutrition Education Nutrition Education Nutrition Education Nutrition Education, Physical Activity WIC - Nutrition Program

Texas County Name OPSU Noble Center Texas County Family YMCA

Healthy Oklahoma ASCOG Area Nutrition Center

CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.

City Fredrick Fredrick Fredrick Altus

Guymon Guymon Guymon Guymon Guymon Guymon Guymon Guymon Guymon Guymon Guymon Guymon Guymon Guymon Guymon

City Goodwell Guymon

Duncan Duncan

Contact Number (580) 335-2163 (580) 335-7026 (580) 335-2515 (580) 482-1290

(580) 338-8544 (580) 338-5720 (580)338-2178 (580) 338-6515 (580) 338-7300 (580) 338-7259 (580) 338-0333 (580) 338-2373 (580) 338-3100 (580) 338-5049 (580) 338-1777 (580) 338-1792 (580) 338-7300 (580) 338-7300 (580) 338-8544

Contact Number (580) 349-2611 (580) 468-9622

(580) 255-0510 (580) 225-1174

Resources

117

After School Program Health and Fitness Programs Health and Fitness Programs Water Aerobics Classes Tobacco Education Network, Arthritis Foundation Self-Help Program Arthritis Foundation Aquatic and Exercise Program Diabetes Education Fresh, Locally Grown Produce Arthritis Foundation Aquatic Program

Center for Individuals with Physical Challenges Neighbor For Neighbor Free Clinic North Tulsa Farmers Market St. John Medical Center-Seigfried Health Club

Program Nutrition Program Health and Wellness Programs, Water Aerobics Classes After School Program Arthritis Foundation, Self-Help Programs Fresh, Locally Grown Produce Fresh, Locally Grown Produce Fresh, Locally Grown Produce After School Program, Arthritis Foundation Aquatic Program Senior Meal Program Health Education Community Nutrition Education Program Nutrition Education, Physical Activity Breastfeeding Support Groups Arthritis Foundation Exercise Program Nutrition Program Physical Activity Programs, Aquatic Programs

Disney Before/After Care Program YWCA Tulsa YWCA Tulsa Salvation Army Mabee Boys and Girls Club Tulsa Community College

Tulsa County Name Angel Food Ministries Daily Family YMCA Broken Arrow Public Schools Saint Francis Hospital Broken Arrow Farmers Market Collinsville Farmers Market Jenks Farmers Market Salvation Army Boys and Girls Club Meals on Wheels of Metro Tulsa Parkside Inc. Health Center Family & Consumer Sciences Oklahoma Extension Healthy Oklahoma La Leche League Montereau in Warren Woods Community Nutrition Education Program YMCA of Greater Tulsa

RESOURCES

Tulsa Tulsa Tulsa Tulsa

Tulsa Tulsa Tulsa Tulsa Tulsa

City Bixby Bixby Broken Arrow Broken Arrow Broken Arrow Collinsville Jenks Sand Springs Tulsa Tulsa Tulsa Tulsa Tulsa Tulsa Tulsa Tulsa

(918) 584-8607 (918) 425-5578 (918) 955-8559 (918) 744-2484

(918) 746-6448 (918) 587-2100 (918) 749-2519 (918) 834-2464 (918) 595-8457

Contact Number (918) 366-7730 (918) 369-9622 (918) 259-4580 (918) 455-3535 (918) 809-6128 (918) 371-4480 (918) 224-5337 (918) 245-2237 (918) 627-4103 (918) 582-2131 (918) 746-3715 (918) 746-3719 (918) 827-5279 (918) 398-9748 (918) 746-3715 (918) 747-9622

118

Strong and Healthy Oklahoma

Nutrition and Breastfeeding Education, Physical Activity Cooking and Nutrition Classes Physical Activity Walking, Running and Biking Arthritis Foundation Aquatic Program Arthritis Foundation Aquatic Program Dance, Creative Movement Tobacco Use Preventino and Cessation Arthritis Foundation Self Help Program Weight Management Classes (all ages), Tobacco Cessation, Arthritis Foundation Exercise and Aquatic Program Arthritis Exercise Program Community Nutrition Education Program Physical Activity, Nutrition Programs Arthritis Foundation Aquatic Program Arthritis Foundation Aquatic Program WIC - Nutrition Program, Tobacco Use Prevention and Cessation Walking (7:00a.m.) M-Sat (11:00) Sun. Walking (6:00 a.m.) M-Sat. (8:00 a.m.)

Program Fresh, Locally Grown Produce Nutrition Education Health Education Exercise Trails, Golf, Swimming Nature Trail, Fishing, Playground, Basketball Fresh, Locally Grown Produce Playgrounds, Water Park, Walking/Jogging Trail

Oklahoma Cooperative Ext. Service County Offices Wild Oaks Natural Marketplace Tulsa Bicycling Club Tulsa Trails Inverness Village Redbud Physical Therapy Hippie Shack Communication Services for the Deaf Silver Arrow Estates Saint Francis Hospitalâ&#x20AC;&#x2122;s Health Zone

University Village Family & Consumer Science Oklahoma Extension Club H.I.T.S. Hillcrest Kaiser Rehab Center Thornton Family YMCA Tulsa County Health Department Tulsa Promenade Mall Woodland Hills Mall

Wagoner County Name Coweta Farmers Market Oklahoma Cooperative Ext. Service County Offices Wagoner Community Hospital Sequoyah State Park Sequoyah Bay State Park Wagoner Farmers Market Maple Park

CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.

City Coweta Coweta Wagoner Wagoner Wagoner Wagoner Wagoner

Tulsa Tulsa Tulsa Tulsa Tulsa Tulsa Tulsa Tulsa

Tulsa Tulsa Tulsa Tulsa Tulsa Tulsa Tulsa Tulsa Broken Arrow Tulsa

Contact Number (918) 486-2513 (918) 486-4589 (918) 485-1200 (800) 368-1486 (918) 683-0878 (918) 485-3414 (918) 485-6788

(918) 299-2661 (918) 746-3703 (918) 494-8890 (918) 579-7100 (918) 280-9622 (918) 582-9355 (918) 627-9282 (918) 250-1449

(918) 746-3700 (918) 712-7555 (918) 266-6333 (918) 596-7979 (918) 447-9333 (918) 622-4278 (918) 437-2020 (918) 835-7445 (918) 451-0363 (918) 494-8214 or (918) 494-8245

Resources

119

Mary Martha Outreach Program Lighthouse Outreach Center Wah Sha She State Park Washington-Nowata Nutrition Project Oklahoma Cooperative Ext. Service County Offices Washington-Nowata Nutrition Project Washington Co. OSU Cooperative Extension Service Healthy Oklahoma

Angel Food Ministries Bartlesville Farmers Market Jane Phillips Hospital Jane Phillips Physical Therapy Center Family YMCA of Bartlesville Boys and Girls Club of Bartlesville Osage Hills State Park First Baptist Church Pathfinder Park YMCA On the Rock Ministries

Bartlesville Bartlesville Copan Dewey Dewey Dewey Dewey Dewey

Bartlesville Bartlesville Bartlesville Bartlesville Bartlesville Bartlesville Bartlesville Bartlesville Bartlesville Bartlesville Bartlesville

City Bartlesville

Wagoner

RESOURCES

Program WIC - Nutrition Program, Diabetes Self-Help Course, Walk This Weigh, Washington County Fitness Project Nutrition Program Fresh, Locally Grown Produce Diabetes Support Group Arthritis Foundation Aquatic Program Physical Activity Programs After School Program Swimming, Trails Physical Activity Programs, Facilities Walking and Bike Trails Physical Activity Programs, Aquatic Programs Skate Team, Bike Trips, After School Programs (Snacks and Physical Activity) Nutrition Assistance Nutrition Assistance Fishing and Trails Senior Meals Program Nutrition Education Senior Meal Program Nutrition and Physical Activity Education Nutrition Education, Physical Activity

Arthritis Foundation Exercise Program

Okay Senior Center

Washington County Name Washington County Health Department

Arthritis Foundation Self-Help Program, Tobacco Use Prevention and Cessation

Wagoner County Health Department

(918) 337-3703 (918) 336-9029 (918) 532-4627 (918) 534-1270 (918) 534-2216 (918) 531-1270 (918) 534-2216 (918) 534-2216

(918) 336-0713 (918) 336-2636

(918) 335-3211 (918) 336-9100 (918) 333-7200 (918) 331-1512 (918) 336-0713 (918) 336-3636 (918) 336-4141 (918) 336-6172

Contact Number (918) 335-3005

(918) 682-0255

(918) 485-3022

120

Strong and Healthy Oklahoma

Program Nutrition Program WIC - Nutrition Program Nutrition Education Nutrition Education, Physical Activity Swimming, Fishing, Playground

Program WIC - Nutrition Program Breastfeeding Support Group Physical Activity Nutrition Education Nutrition Education Nutrition, Physical Activity (ages 3-5) Nutrition Education Arthritis Foundation Exercise and Aquatic Program Sports, Exercise, and Nutrition, Swimming Nutrition, Weight Loss Programs Fresh, Locally Grown Produce Nutrition Education Nutrition Education, Physical Activity Nature/Canyon Trails, Volleyball, Horseshoes

Program Hiking/Nature Trails WIC - Nutrition Program, Breastfeeding Education Walking Trail Nutrition Programs

Washita County Name Angel Food Ministries Cordell Memorial Hospital Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma Foss State Park

Woods County Name Woods County Health Department La Leche League JR Holder Wellness Center OSU Extension Woods Co. Courthouse Healthy Families Head Start Red Carpet Senior Nutrition Site Northwestern Oklahoma State University Alva Recreation Center Weight Watchers Alva Farmers Market Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma Alabaster Caverns State Park

Woodward County Name Boiling Springs State Park Woodward County Health Department City of Woodward Woodward Regional Hospital

CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.

City Woodward Woodward Woodward Woodward

City Alva Alva Alva Alva Alva Alva Alva Alva Alva Alva Alva Alva Alva Freedom

City Cordell Cordell Cordell Cordell Foss

Contact Number (580) 256-7664 (580) 256-6416 (580) 256-2280 (580) 254-8655

Contact Number (580) 327-3192 (580) 327-0557 (580) 327-8100 (580) 327-2786 (580) 327-2900 (580) 327-1822 (580) 327-1822 (580) 327-8150 (580) 327-6111 (580) 327-3654 (580) 327-2477 (580) 327-2786 (580) 327-2786 (580) 621-3381

Contact Number (580) 832-2150 (580) 832-5062 (580) 832-3356 (580) 832-3356 (580) 592-4433

Peak Fitness Partners Acting as Change Agents Crystal Beach Grace Living Center Woodward Senior Center Oklahoma Cooperative Ext. Service County Offices Healthy Oklahoma Mooreland Senior Center

Physical Activity Walk This Weigh, GirlPower! Recreational Area, Swimming Pool Arthritis Foundation Exercise Program Nutrition Program Nutrition Education, Physical Activity Nutrition Education, Physical Activity Arthritis Foundation Exercise Program

RESOURCES

Woodward Woodward Woodward Woodward Woodward Woodward Woodward Woodward

(580) 256-4766 (580) 571-3240 (580) 256-2280 (580) 256-6448 (580) 254-8566 (580) 254-3391 (580) 336-4621 (580) 994-2331

State Mental Health and Substance Abuse Programs

Resources

In this section you will find a listing of mental health and substance abuse programs offered through the Oklahoma Department of Mental Health and Substance Abuse Services. This is not a complete listing of all programs offering these types of services, and does not include individual providers or hospital programs. It is, however, a resource to assist with linking you to appropriate support and treatment options. Please note that this listing will change throughout the year. For updated information contact the Oklahoma Department of Mental Health and Substance Abuse Services at 1-800-5229054 or www.odmhsas.org. 121

122

Strong and Healthy Oklahoma

Program Substance Abuse Substance Abuse Substance Abuse Substance Abuse Community Mental Health Gambling Addiction Residential Care Substance Abuse Substance Abuse Substance Abuse Residential Care Residential Care Residential Care Substance Abuse Substance Abuse Residential Care Substance Abuse Residential Care Substance Abuse Substance Abuse Substance Abuse Substance Abuse

Name

Ada Area Chemical Dependency Center

Family Crisis Center

Counseling Center of Southeast Okla. (Antlers)

Counseling Center of Southeast Okla. (Durant)

MHSAC of Southern Oklahoma

Arbuckle Life Solutions

MHSAC of Southern Oklahoma

Arbuckle Life Solutions

Broadway House (The)

Family Crisis and Counseling Center

Boley Residential Care Home I

Boley Residential Care Home II

Firm Foundation Residential Care Home

Southwest Youth and Family Services

Tri-City Youth and Family Center

Coppâ&#x20AC;&#x2122;s Residential Care

Rogers County Drug Abuse Program

Duncan Community Residential

Youth Services for Stephens Co.

Premier Family Life & Treatment Center

Shekinah Counseling Services

Edmond Family Counseling

Mental Health and Substance Abuse Resources

MENTAL HEALTH AND SUBSTANCE ABUSE RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.

Edmond

Durant

Duncan

Claremore

Choctaw

Chickasha

Boley

Bartlesville

Ardmore

Antlers

Ada

City

(405) 341-3554

(580) 924-6358

(580) 380-3528

(580) 255-8800

(580) 255-3926

(918) 342-3334

(918) 341-2543

(405) 390-8131

(405) 222-5437

(918) 667-3388

(918) 667-3919

(918) 336-1188

(580) 226-3252

(580) 226-1656

(580) 276-3323

(580) 226-1656

(580) 223-5070

(580) 298-2830

(580) 436-3504

(580) 332-3001

Contact

Resources

123

Program Residential Care Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Residential Care Residential Care Gambling Addiction Substance Abuse Residential Care Residential Care Residential Care Residential Care Community Mental Health Center Substance Abuse Substance Abuse

Name

El Reno Residential Care Home

Gary E. Miller Canadian Co. Childrenâ&#x20AC;&#x2122;s Justice Center

Oklahoma Addiction Specialists

Youth and Family Services of North Central Oklahoma

YWCA of Enid

House of Hope

Eagle Ridge Family Treatment Center (Guthrie)

Logan County Youth & Family Services

Next Step Network

Dow Residential Care Facility

Meadow Brook Residential Facility

Mental Health Center (The)

Kiamichi Council on Alcoholism and Other Drug Abuse

Ada Residential Care

Golden Years Residential Care

Fair Oaks Residential Care Facility

Lariâ&#x20AC;&#x2122;s Residential Care

Jim Taliaferro Community Mental Health Center

Roadback

Mental Health and Substance Abuse Resources

RESOURCES

Lawton

Langley

Konawa

Idabel

Howe

Hartshorne

Guymon

Guthrie

Grove

Enid

El Reno

City

(580) 357-8114

(580) 248-5780

(918) 782-3747

(918) 782-3180

(580) 925-3618

(580) 332-7007

(580) 286-3301

(580) 286-5184

(918) 658-2509

(918) 297-2485

(580) 338-7259

(405) 282-5524

(405) 282-8232

(918) 786-2930

(580) 234-7581

(580) 233-7220

(580) 234-8222

(405) 262-0202

(405) 262-2440

Contact

124

Strong and Healthy Oklahoma

Substance Abuse Substance Abuse Community Mental Health Center Gambling Addiction Substance Abuse Substance Abuse Substance Abuse Substance Abuse Community Mental Health Center Crisis Center Crisis Center Substance Abuse Substance Abuse Residential Care Residential Care Community Mental Health Center Gambling Addiction Hospital Hospital Substance Abuse

New Hope of Mangum (Altus)

New Hope of Mangum (Mangum)

Carl Albert Community Mental Health Center

Inter-Tribal SA/Prevention and Treatment

Northeastern Oklahoma Council on Alcoholism

Moore Alcohol and Drug Center

White Horse Ranch

Green Country Behavioral Health Services

Monarch

Muskogee Co. Council of Youth Services

Cletaâ&#x20AC;&#x2122;s Cottage

High Cedar Residential Care

Central OK Community Mental Health Center

Griffin Memorial Hospital

Oklahoma Youth Center

Crossroads Youth & Family Services

NAIC-Center for Ok. Substance Abuse

Program

Name

Mental Health and Substance Abuse Resources

MENTAL HEALTH AND SUBSTANCE ABUSE RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.

Norman

Noble

Muskogee

Mooreland

Moore

Miami

McAlester

Mangum

City

(405) 321-0240

(405) 573-3821

(405) 573-6600

(405) 321-0022

(405) 360-5100

(405) 447-2532

(405) 872-5344

(918) 682-2841

(918) 682-7210

(918) 682-8407

(580) 994-5649

(405) 799-7761

(918) 542-2845

(918) 542-5543

(918) 426-7800

(580) 782-3337

Contact

Resources

125

Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Community Mental Health Center Crisis Center

NAIC-Center for Ok. Substance Abuse

New Direction Ctrs. of America

Norman Adolescent Center (OK Youth Center)

Norman Alcohol and Drug Treatment Center

NAIC-Center for Ok. Substance Abuse

Oklahoma Families First (Holdenville)

Oklahoma Families First (Seminole)

Grand Lake MH Center

Crisis Center Crisis Center Crisis Center Gambling Addiction Residential Care Residential Care

Red Rock BHS (Clinton)

Red Rock BHS (Norman)

Red Rock BHS (OKC)

A Chance to Change Foundation

Gatewood Residential Care Home

The Harbor

OCCIC

Red Rock BHS

North OK Co. MH Center

Community Mental Health Center Community Mental Health Center Community Mental Health Center Crisis Center

Hope Community Services

Grand Lake MH Center

Program

Name

Mental Health and Substance Abuse Resources

RESOURCES

Oklahoma City

Nowata

Norman

City

(405) 943-2273

(405) 528-2445

(405) 840-9000

(405) 425-0389

(405) 425-0314

(580) 323-6021

(405) 522-8100

(405) 424-7711

(405) 858-2700

(405) 632-1900

(918) 342-9530

(918) 273-1841

(405) 360-2133

(405) 321-0022

(405) 573-6624

(405) 573-3821

(405) 364-9400

(405) 321-0022

Contact

126

Strong and Healthy Oklahoma

Program Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Community Mental Health Center Gambling Addiction Substance Abuse Substance Abuse

Name

A Chance to Change Foundation

CARE for Change

Catalyst Behavioral Services

COPE

Eagle Ridge Institute Alcohol & Drug Program

Family Development and Intervention Services

Family Recovery Counseling Center

Jordanâ&#x20AC;&#x2122;s Crossing

Latino Community Development Agency

Maximus Counseling

New Beginnings Counseling Services

New Discoveries Youth and Family Services

Referral Center (The)

Specialized Outpatient Services

Total Life Counseling Foundation

Turning Point

Creoks Mental Health Services

Community Alcoholism Services

Mental Health and Substance Abuse Resources

MENTAL HEALTH AND SUBSTANCE ABUSE RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.

Pawnee

Okmulgee

Oklahoma City

City

(918) 762-3041

(918) 382-7300

(918) 756-9411

(405) 232-0199

(405) 840-7040

(405) 810-1766

(405) 525-2525

(405) 232-1401

(405) 601-2307

(405) 601-1154

(405) 236-0701

(405) 604-9644

(405) 879-0482

(405) 767-1126

(918) 485-3554

(405) 528-8686

(405) 232-9804

(405) 524-5525

(405) 840-9000

Contact

Resources

127

Community Mental Health Center Gambling Addiction Substance Abuse Residential Care Residential Care Substance Abuse Residential Care Substance Abuse Gambling Addiction Substance Abuse Substance Abuse Gambling Addiction Substance Abuse Substance Abuse Substance Abuse Community Mental Health Center Residential Care Substance Abuse Substance Abuse

Edwin Fair Community Mental Health Center

Bridgeway

3C Old Fashion Boarding Home

Royal Residential Living Center

Pushmataha Counseling Services (Pryor)

Sequoyah Residential Facility

Tri-City Substance Abuse Center

Gateway to Prevention and Recovery

The Oaks Rehab. Services Center

Payne Co. Counseling Services

Payne Co. Drug Court

Starting Point II

Bill Willis CMH & SA Services Center

Alpha II

Green Acres Residential Care

Bridgeway

Program

Name

Mental Health and Substance Abuse Resources

RESOURCES

Tonkawa

Tahlequah

Stillwater

Stigler

Shawnee

Seminole

Sallisaw

Pryor

Prague

Ponca City

City

(580) 628-2539

(918) 207-3000

(918) 456-8677

(918) 207-3000

(405) 377-1517

(405) 743-1968

(405) 372-0198

(918) 967-3325

(405) 273-1170

(405) 382-1112

(918) 775-7751

(918) 825-4872

(405) 567-3202

(405) 567-2280

(580) 762-1462

(580) 762-7561

Contact

128

Strong and Healthy Oklahoma

Community Based Structured Crisis Center Community Based Structured Crisis Center Community Mental Health Center Community Mental Health Center Gambling Addiction

Associated Centers for Therapy

Gambling Addiction Residential Care Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse Substance Abuse

Center for Therapeutic Interventions (The)

Northfork Residential Care

12 & 12

Center for Therapeutic Interventions (The)

DaySpring Community Services

Domestic Violence Intervention Services

F&CS Mental Health Care

Human Skills and Resources (Claremore)

Human Skills and Resources (Sapulpa)

Human Skills and Resources (Tulsa)

Indian Health Care Resource Center of Tulsa

Palmer Continuum of Care

Positive Behavioral Strategies

Resonance

Street School

Associated Centers for Therapy

F&CS Mental Health Care

Associated Centers for Therapy

Tulsa Center for Behavioral Health

Program

Name

Mental Health and Substance Abuse Resources

MENTAL HEALTH AND SUBSTANCE ABUSE RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.

Tulsa

City

(918) 833-9800

(918) 587-3888

(918) 585-9888

(918) 430-0975

(918) 588-1900

(918) 747-6377

(918) 224-0225

(918) 747-6377

(918) 587-9471

(918) 585-3170

(918) 712-0859

(918) 384-0002

(918) 779-7121

(918) 712-0859

(918) 384-0002

(918) 492-2554

(918) 560-1121

(918) 494-2819

(918) 293-2140

(918) 492-2554

Contact

Resources

129

Substance Abuse Substance Abuse Substance Abuse Residential Care Residential Care Residential Care Residential Care Residential Care Residential Care Specialty Center Substance Abuse Substance Abuse Substance Abuse Residential Care Residential Care Community Mental Health Center Substance Abuse

Tulsa Boysâ&#x20AC;&#x2122; Home

Tulsa Center for Behavioral Health

Valliant House

Edna Leeâ&#x20AC;&#x2122;s Residential Care

Homestead Residential Care

Miller Cozy Home

Orchard Grove Residential Care Facility

Rambling Rose

Santa Fe Residential Care Home

Oklahoma Forensic Center (ESH)

Vinita Alcohol and Drug Treatment Center

Opportunities

NW SA Treatment Center for Women & Children

Lake Francis Residential Care Home

Sugar Mountain Retreat

Northwest Center for Behavioral Health

Northwest Center for Behavioral Health, Lighthouse SA

Program

Name

Mental Health and Substance Abuse Resources

RESOURCES

Woodward

Welling

Waynoka

Watonga

Vinita

Valliant

Tulsa

City

(580) 256-9700

(580) 256-8615

(918) 456-1010

(918) 422-9907

(580) 824-0674

(580) 623-2545

(918) 256-7841

(918) 256-3424

(918) 782-9370

(918) 782-4184

(918) 256-3796

(918) 782-9969

(918) 256-3131

(580) 933-7031

(918) 293-2140

(918) 245-0231

Contact

State Resources Certified Healthy Business Program Oklahoma Turning Point Council www.okturningpoint.org/chbform.html Champions of Health Blue Cross and Blue Shield of Oklahoma (Oklahoma City) 3401 NW 63rd Oklahoma City, OK (405) 841-9525 TTD: 1-800-722-0353 www.bcbsok.com Champions of Health Blue Cross and Blue Shield of Oklahoma (Tulsa) 1215 S Boulder Tulsa, OK (918) 560-3500 TTD: 1-800-722-0353 www.bcbsok.com Cherokee Nation 22361 Bald Hill Road Tahlequah, OK 74464 (800) 256-0671 www.cherokee.org Chesapeake Energy Corporation 6100 N Western Ave. Oklahoma City, OK 73154 (405) 848-8000 www.chesapeakeenergy.com Coordinated Approach To Child Health (CATCH) Community Development Service 1000 NE 10th Oklahoma City, OK 73117 (405) 271-6127 www.sph.uth.tmc.edu/catch 130

Strong and Healthy Oklahoma

It’s All About Kids Tulsa Health Department 5051 S 129th E Ave. Tulsa, OK 74134 (918) 582-WELL (9355) www.tulsa-health.org

RESOURCES

Governor’s Council on Physical Fitness and Sports P.O. Box 20513 Oklahoma City, OK 73156 Phone: (405) 341-0563 www.okfitness.state.ok.us

TTD: (918) 594-4720

OK Health Oklahoma Employee Benefits Council 120 N Robinson Ave., Suite 1100 Oklahoma City, OK 73102 (405) 232-1190 or (800) 219-8115 TTD: (405) 609-3473 www.ebc.state.ok.us Oklahoma After School Network 420 NW 13th Oklahoma City, OK 73103 (405) 236-5437 www.okafterschool.org Oklahoma Cooperative Extension Service Family & Consumer Sciences 135 Human Environmental Sciences Building Oklahoma State University Stillwater, OK 74078 (405) 744-6280 http://fcs.okstate.edu/health

Resources

131

Oklahoma Department of Agriculture Food & Forestry 2800 N Lincoln Blvd. Oklahoma City, OK 73105-4298 (405) 521-3864 www.state.ok.us/~okag Oklahoma Department of Mental Health and Substance Abuse Service 1200 NE 13th St. P.O. Box 53277 Oklahoma City, OK 73152-3277 (405) 522-3849 or (800) 522-9054 TTD: (405) 522-3851 www.odmhsas.org Oklahoma Fit Kids Coalition 420 NW 13th St., Suite 101 Oklahoma City, OK 73103 (405) 236-5437 www.fitkids.org Oklahoma State Department of Health 1000 NE 10th St. Oklahoma City, OK 73117 (405) 271-9600 or (800) 522-0203 www.health.ok.gov Oklahoma Tobacco Settlement Endowment Trust 3700 N Classen Blvd., Suite 215 Oklahoma City, OK 73118 (405) 525-TSET (8738) or (866) 530-TSET (8738) www.ok.gov/tset Oklahoma Turning Point Council www.okturningpoint.org

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Strong and Healthy Oklahoma

RESOURCES

REACH 2010 — Racial and Ethnic Approaches to Community Health Oklahoma State Department of Health — Chronic Disease Service 1000 NE 10th Oklahoma City, OK 73117 (405) 271-4072 or (888) 669-5934 www.health.state.ok.us/program/cds/reach.html Oklahoma State Medical Association 601 NW Grand Blvd Oklahoma City, OK 73118 (405) 843-9571 Schools for Healthy Lifestyles 500 N Broadway, Suite 225 Oklahoma City, OK 73102 (405) 606-8435 www.healthyschoolsok.org University of Central Oklahoma — Healthy Campus 2010 100 North University Drive Edmond, OK 73034 (405) 974-2000 TTD: (405) 974-5419 www.ucok.edu

National Resources A Parent’s Guide to Healthy Eating and Physical Activity www.smallstep.gov Academy for Eating Disorders www.aedweb.org BAM! Body and Mind www.bam.gov Resources

133

Body Positive www.thebodypositive.org Centers for Disease Control and Prevention www.cdc.gov Choosing a Safe and Successful Weight Loss Program http://win.niddk.nih.gov/publications/choosing.htm Dietary Guidelines for Americans www.health.gov/dietaryguidelines The Dietary Approaches to Stop Hypertension (DASH) Eating Plan www.nhlbi.nih.gov/health/public/heart/hbp/dash HealthierUS.gov www.healthierus.gov Healthfinder.gov www.healthfinder.gov How to Understand and Use the Nutrition Facts Label www.cfsan.fda.gov/~dms/foodlab.html Interactive Meal Planner http://hin.nhlbi.nih.gov/menuplanner/menu.cgi Fruits and Veggies - More Matters www.fruitsandveggiesmorematters.org Food and Drug Administration www.fda.gov Food Safety Fact Sheets www.fsis.usda.gov/fact_sheets/index.asp FoodSafety.gov www.foodsafety.gov 134

Strong and Healthy Oklahoma

MyPyramid.gov www.mypyramid.gov National Eating Disorders Association www.edap.org

RESOURCES

Milk Matters www.nichd.nih.gov/milk

National Institutes of Health www.nih.gov The President’s Challenge www.presidentschallenge.org Physical Activity for Everyone www.cdc.gov/nccdphp/dnpa/physical/index.htm Powerful Bones, Powerful Girls www.cdc.gov/powerfulbones Recreation.gov www.recreation.gov U.S. Department of Agriculture www.usda.gov/ U.S. Department of Health & Human Services www.hhs.gov VERBTM It’s what you do. www.cdc.gov/youthcampaign We Can! Ways to Enhance Children’s Activity and Nutrition www.nhlbi.nih.gov/health/public/heart/obesity/wecan

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Appendices Eating better ... Keep track of what you eat every day for one week. You will quickly begin to see your normal eating habits. You also will see if you are eating enough fruits and vegetables each day. You may find you are right on track, or you may learn that you are filling your body with more options such as extra fat and sugar. Serving sizes One serving is smaller than you may think. Eating larger servings could add up to more calories than you think you are getting. Start by using a scale or a measuring cup to serve your food. You’ll have to start by reading the food label to determine the serving sizes. If you are eating a “bowl” of cereal, you may find you are having two or three servings. A serving size of cereal may only be 3⁄4 cup or 1 cup. A small frozen pizza may contain up to three servings. Serving sizes for fruits, vegetables, grains and meats change depending on age. •

Child (1-3 years): 1-3 tablespoons is a serving.

•

Child (4-5 years): ¼-½ cup is a serving.

•

Adults and Children 6 years and up: ½-1 cup is a serving.

Food Groups

One Serving Size Equals...

Grains

• • •

One slice of bread or ½ bagel = hockey puck ½ cup cooked rice = a cupcake wrapper ½ cup pasta = an ice cream scoop

Fruits and vegetables

• •

1 piece = size of a tennis ball ½ cup = size of a light bulb

Meat and beans

• •

3 oz. of lean meat, chicken or fish = a deck of cards 3 oz. of lean meat, chicken or fish = a checkbook

Dairy Oils

•

1 oz. of cheese = four dice

•

One tsp. of fat = tip of your thumb

136

Strong and Healthy Oklahoma

Try using a journal like the one below to record what kinds of food you eat, the size of the servings and when you eat. You may want to keep a weekly food journal at several different times a year to see if you are on track to form better eating habits and enjoy improved health. Note: F = Fruit; V = Veggie; G = Grain; M = Meat; D = Dairy; O = Other Day

Breakfast

Lunch

Dinner

Snacks

Monday

F: V: G: M: D: O:

Tuesday

F: V: G: M: D: O:

Wednesday

F: V: G: M: D: O:

Thursday

F: V: G: M: D: O:

Friday

F: V: G: M: D: O:

Appendices

APPENDICES

Eating better journal

137

Figure 3

HOW TO READ A NUTRITION FACTS LABEL

Nutrition Facts

n Start Here

Serving Size 1 cup (228g) Servings Per Container 2 Amount Per Serving

Calories 250

Calories from Fat 110 % Daily Value*

n r by Limit these Nutrients

. ce ple,

Total Fat 12g Saturated Fat 3g Trans Fat 1.5g Cholesterol 30mg Sodium 470mg

18% 15% 10% 20%

Total Carbohydrate 31g

10% 0%

Dietary Fiber 0g Sugars 5g Protein 5g

ins

, ds

Vitamin A

Get Enough Vitamin C of these Calcium Iron Nutrients

2% 20% 4%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs:

als,

Footnote

Total Fat Sat Fat Cholesterol Sodium Total Carbohydrate Dietary Fiber

Calories: Less than Less than Less than Less than

2,000 65g 20g 300mg 2,400mg 300g 25g

2,500 80g 25g 300mg 2,400mg 375g 30g

Quick Guide to % Daily Value

8). 1

5% or less is Low 20% or more is High 138

Strong and Healthy Oklahoma

Understanding the information on food labels helps you make smart and healthy food choices. The first place to start reading is information about servings. This will tell you how much of the food equals a serving and how many servings are in the package. Once you see how many servings are in the package, ask yourself, “How many servings am I eating?” Are you eating half a serving, one serving or more? If you are eating two servings of a food, you may be overeating because you have doubled the amount of calories, fat, sodium, etc.

APPENDICES

Reading a food label

Next look at the calories. Calories provide a measure of how much energy you get from a serving of food. When we consume more energy from our food than we need, we gain weight. The calorie section of the food label can help you manage your weight. Remember: The number of servings you eat determines the number of calories you eat. The “Nutrients” section of the label will include items you should limit and items you should try to maximize. For example, eating too much fat, saturated fat, trans fat, cholesterol or sodium may increase your risk of certain chronic diseases, like heart disease,

Appendices

139

some cancers or high blood pressure. Health experts recommend you minimize your intake of these items. However, most Americans do not get enough dietary fiber, vitamin A, vitamin C, calcium and iron in their diets. Eating enough of these nutrients can improve your health. For example: A diet rich in fruits, vegetables and whole grain products that contain dietary fiber, especially soluble fiber, and are low in saturated fat and cholesterol may reduce the risk of heart disease. The Percent Daily Value, or DV, listed on a label is based on the amount of that substance that is recommended for good nutrition. A listing of 5 percent DV or less is considered low; 20 percent DV or more is high. The Percent Daily Value makes it easy for you to compare one product or brand to another. Just make sure the serving sizes are the same. This will make it easier to determine which foods are higher or lower in nutrients. The Percent Daily Value also will help you determine if a claim on the package is valid, such as “low-fat,” “reduced fat” or “light.”

Tips for healthy substitutes The list below will provide new ideas for old favorites. When you are deciding what foods to eat, be sure to consider vitamins and minerals. Some foods offer limited nutrients; instead they may be packed with sugar, salt and fat. Remember to read labels when buying your food to find out what is in the items you are choosing. The decision to eat better is up to you.

Instead of:

Try this:

Dairy Products Evaporated whole milk

Evaporated fat-free or low-fat milk

Whole milk

Fat-free, low-fat or reduced-fat milk

Ice cream

Sorbet and ices, sherbet, no or low-fat frozen yogurt

Sour cream

Plain low-fat yogurt

Cream cheese

Neufchatel, “light” or fat-free cream cheese

Cheese (American, cheddar, Swiss or jack)

Reduced calorie cheese, low calorie processed cheese, fat-free cheese

140

Strong and Healthy Oklahoma

Try this:

Regular (4%) cottage cheese

Low-fat or reduced-fat cottage cheese

Whole milk mozzarella cheese

Part-skim milk, low-moisture mozzarella cheese

Whole milk ricotta cheese

Low-fat or reduced-fat milk or non-fat powdered milk

Coffee cream (half and half) or non-dairy creamer

Low-fat or reduced-fat milk, or non-fat powdered milk

APPENDICES

Instead of: Dairy Products

Cereals, grains and pastas Ramen noodles

Rice or noodles (spaghetti, macaroni, etc.)

Pasta with alfredo sauce

Pasta with marinara sauce

Pasta with cheese sauce

Pasta with vegetables (primavera)

Granola

Bran flakes, crispy rice, reduced-fat granola

White rice

Brown rice

Meats, fish and poultry Cold cuts or lunch meat

Low-fat cold cuts (95% to 97% fat-free)

Hot dogs (regular)

Low-fat hot dogs

Bacon or sausage

Canadian bacon or lean ham

Regular ground beef

Extra-lean ground beef or turkey

Chicken, duck, goose or turkey

Chicken or turkey without skin (white meat)

Oil-packed tuna

Water-packed tuna

Beef (chuck, rib or brisket)

Beef (round or loin, trimmed off fat)

Pork (spare-ribs or loin)

Pork tenderloin or lean smoked ham

Frozen breaded fish or fried fish

Fish or shellfish, fresh, frozen or canned

Whole eggs

Egg whites or egg substitutes

Frozen TV dinners

Frozen TV dinners (13 grams or less of fat)

Chorizo sausage

Vegetarian sausage

Baked goods Croissants, brioches, etc.

Hard french rolls or soft rolls

Doughnuts, sweet rolls, muffins, scones or pastries

English muffins, bagels, reduced-fat muffins, scones

Party crackers

Low-fat crackers, saltines, or soda crackers

Cake (pound, chocolate or yellow) Cake (angel food, white or gingerbread) Cookies

Appendices

Fat-free or reduced-fat cookies (graham crackers, ginger snaps or fig bars)

141

Instead of:

Try this:

Snacks and sweets Chips

Popcorn (air-pop, light microwave), fruits, vegetables, nuts

Ice cream cones or bars

Frozen yogurt, frozen fruit or chocolate pudding bars

Custards or puddings made with whole milk

Puddings made with fat-free milk

Fats, oils and salad dressings Regular margarine or butter

Light spread margarines, diet or whipped butter

Regular mayonnaise

Light or diet mayonnaise or mustard

Regular salad dressings

Fat-free or reduced calorie dressings; lemon juice; or plain, herb-flavored olive or wine vinegar

Butter or margarine on bread or toast

Jelly, jam or honey on bread or toast

Oils, shortening or lard

Nonstick cook spray for stir-fry or sautĂŠing

Miscellaneous Canned creamed soups

Canned broth-based soups (low sodium)

Gravy (homemade with fat and/or milk)

Gravy mixes made with water or homemade with fat skimmed off and fat-free milk

Fudge sauce

Chocolate syrup

Guacamole dip or refried beans with lard

Salsa

Food safety When preparing meals and snacks it is important to follow a few key food safety rules. 1.

Clean: Wash hands and surfaces often.

Bacteria can spread throughout the kitchen and get onto cutting boards, utensils, sponges and countertops. 142

Strong and Healthy Oklahoma

Wash your hands with hot, soapy water before handling food and after using the restroom, changing diapers and handling pets.

•

Wash cutting boards, dishes, utensils and countertops with hot, soapy water after preparing each food item and before you go to the next food.

•

Use plastic or other nonporous cutting boards. These boards should be washed with hot, soapy water after each use.

•

Consider using paper towels to clean up surfaces. If you use cloth towels, wash them often in hot, soapy water.

Separate: Don’t cross-contaminate.

APPENDICES

•

Cross-contamination is how bacteria can be spread from one food to another. This is especially true when handling raw meat, poultry and seafood, so keep these foods and their juices away from ready-to-eat foods. •

Separate raw meat, poultry and seafood from other foods in your grocery shopping cart and in your refrigerator.

•

If possible, use a different cutting board for raw meat products.

•

Always wash hands, cutting boards, dishes and utensils with hot, soapy water after they come in contact with raw meat, poultry and seafood.

•

Never place cooked food on a plate that previously held raw meat, poultry or seafood.

Cook: Cook to proper temperatures.

Food safety experts agree that foods are properly cooked when they are heated long enough and hot enough to kill the harmful bacteria that cause illness.

Appendices

143

•

Use a clean thermometer, which measures the internal temperature of cooked foods, to make sure meat, poultry, casseroles and other foods are cooked all the way through.

•

Cook roasts and steaks to at least 145 degrees. Whole poultry should be cooked to 180 degrees for doneness.

•

Cook ground beef, where bacteria can spread during processing, to at least 160 degrees. Do not eat pink ground beef, as it is linked to a higher risk of illness.

•

Cook eggs until the yolk and white are firm. Do not use recipes in which eggs remain raw or only partially cooked.

•

Fish should be opaque and flake easily with a fork.

•

When cooking in a microwave oven, make sure there are no cold spots in food where bacteria can survive. For best results, cover food, stir and rotate for even cooking. If there is no turntable, rotate the dish by hand once or twice during cooking.

•

Bring sauces, soups and gravy to a boil when reheating. Heat other leftovers to 165 degrees.

Chill: Refrigerate promptly.

Cold temperatures keep harmful bacteria from growing and multiplying. Set your refrigerator no higher than 40 degrees and the freezer unit at 0 degrees. Check these temperatures occasionally with an appliance thermometer. •

Refrigerate or freeze perishables, prepared food and leftovers within two hours.

•

Never defrost food at room temperature. Thaw food in the refrigerator, under cold running water, or in the microwave. Marinate foods in the refrigerator.

•

Divide large amounts of leftovers into small, shallow containers for quick cooling in the refrigerator.

144

Strong and Healthy Oklahoma

Don’t pack the refrigerator. Cool air must circulate to keep foods safe.

Move more ... Baseline measurement Using a pedometer, calculate the number of steps you walk each day for one week. Divide the total number of steps by seven for your baseline measurement. Days Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

APPENDICES

•

Saturday

Number of steps

Using this baseline measurement, set a goal to increase your steps by 10 percent each week until your total steps equal 12,000 steps daily. By walking 12,000 to 15,000 steps daily, weight loss should occur. Moving more journal Track your physical activity each day. Include the type of activity you did, such as walking, biking, jogging, tennis or gardening. Keep track of the amount of time you were active and what intensity you felt you worked. Intensity may be categorized as light, moderate or high. Also, consider how you felt during the activity. Over time, you should be able to increase the time and intensity you are active. The benefits will come … starting with a better outlook on your health. Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Type: Time: Intensity: Mood:

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145

Is your community walkable? Take a walk in your community and decide for yourself. Ask others in your community to do the same. Local leaders already have started building healthier communities across Oklahoma. Step 1: Pick a place to walk, like the route to school, a friend’s house or just someplace you’d like to go. Step 2: Read over the checklist before you hit the road. As you walk, consider each of the questions. At the end of your walk, rank each question. Add up the numbers to see if your community is walkable. Step 3: After you’ve identified problem areas, the Guide will help you improve your community’s walkability. Step 1: Pick a location to walk: Step 2: Checklist 1. Was there room to walk?

Yes

No • Had problems • No sidewalks

Rating (1-10):

• Paths start and stop • Broken or cracked • Blocked with poles, signs, shrubs, trash bins, etc. • Too much traffic

2. Was it easy to cross the streets? Rating (1-10):

Yes

No • Had problems • Road was too wide • Traffic signals too long or short • Need striped paths/crossings • Parked cars block view • Trees/plants block view • Need curb ramps/ramps need repair

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Strong and Healthy Oklahoma

Yes

No • Had problems • Backed without looking

Rating (1-10):

• Did not yield to pedestrians • Turned into people crossing street • Drove too fast • Sped up to make lights or drove

APPENDICES

3. Were drivers aware of pedestrians?

through red light

4. Was your walk nice?

Yes

No • Had problems • Need more grass, flowers, trees

Rating (1-10):

• Scary dogs or people • Need better lighting • Dirty: Litter and trash • Dirty air due to car exhaust

5. Was it easy to follow safety rules?

Yes

No • No Crosswalks where you could see and be seen by drivers

Rating (1-10):

• Stop to look left, right, and left again before crossing streets • Walk on sidewalks or shoulders facing traffic if there are no sidewalks.

How walkable is your community? Add up your ratings and decide. 1.

41-50 = Celebrate a great walking community.

31-40 = Congratulations! Your community is walkable.

21-30 = Okay, but needs some work.

11-20 = Work is needed, you deserve better.

0-10 = Your community is a disaster for walking.

Total

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147

Step 3: Improve your community’s walkability 1.

148

Was there room to walk? •

Pick another route.

•

Tell local traffic engineering/public works department about problems and provide a checklist.

•

Speak up at board meetings.

•

Write or petition city for walkways and get signatures from community members.

•

Make local media aware of the problem.

•

Work with local transportation engineer to develop a plan for a safe walking route.

•

Join or start a local Turning Point coalition to get your project accomplished and recognized.

Was it easy to cross the streets? •

Pick another route.

•

Share problems and checklist with local traffic engineering or public works department.

•

Trim trees or bushes that block the street and ask your neighbors to do the same.

•

Leave polite notes on problem cars asking owners not to park in walkways.

•

Push for crosswalk/signals/parking changes/curb ramps at city meetings.

•

Report to traffic engineer where parked cars are safety hazards.

•

Report illegally parked cars to police.

Strong and Healthy Oklahoma

Request the public works department to trim trees, plants or grass.

•

Make local media aware of the problem.

Were drivers aware of pedestrians?

•

Pick another route.

•

Set an example: slow down and be considerate of others.

•

Encourage your neighbors to do the same.

•

Report unsafe driving to police.

•

Petition for more enforcement.

•

Request protected turns.

•

Ask city planners and traffic engineers for traffic calming ideas.

•

Ask schools about getting crossing guards at key intersections.

•

Organize a neighborhood watch speed program.

APPENDICES

•

Was your walk nice? •

Point out areas to avoid to your children; agree on safe routes.

•

Ask neighbors to keep dogs leashed or fenced.

•

Report scary dogs to the animal control department and report scary people to the police.

•

Report lighting needs to the police or appropriate public works department.

•

Take a trash bag. Do your part to make the area cleaner. Others will take notice and do the same.

•

Plant trees or flowers in your yard.

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149

•

Select an alternate route with less traffic.

•

Request increased police enforcement.

•

Start a crime watch program in your neighborhood.

•

Organize a community clean-up day.

•

Sponsor a neighborhood beautification or tree-planting day.

•

Begin an adopt-a-street program.

•

Initiate support to provide routes with less traffic to schools in your community.

•

Request posted alternative driving routes during morning and afternoon school commute times.

Was it easy to follow safety rules? •

Educate yourself and your family about safe walking.

•

Organize parents in your neighborhood to walk children to school or to the bus stop.

•

Encourage schools to teach walking safety.

•

Request the local paper or television station to promote walking safety.

•

Help schools start safe routes to school programs.

•

Encourage corporate support for flex schedules so parents can walk children to school.

Be tobacco-free ... Congratulations on deciding to quit tobacco. This tobacco tracker will help you track how many times a day you use tobacco. Every time you smoke or use tobacco, pencil in a check mark. After a week you will be able to see how much tobacco is a part of your daily life. Continue tracking usage as you quit; and over time you’ll 150

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Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

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see how your commitment to better health is growing. Set a goal that works for you. Each day try to reduce your usage. You can be tobacco-free.

Adult screenings you need to know about. The following pages contain screenings and tests you should know about. You should consult with your health care provider for more information.

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Oral health Dental exam

Diabetes Blood sugar test

Bone health Bone mineral density test

Electrocardiogram (EKG) (ETT for women)

Cholesterol test

Heart health Blood pressure

1 to 2 times every year

Discuss with your health care provider if you are overweight

1 to 2 times every year

Age 45, then every 3 years

Discuss with your health care provider

Every 4 years

Age 45, then every 5 years

Discuss with your health care provider if you are overweight

Baseline at 50

Every 1 to 2 years

Discuss with your health care provider

Ages 40-49

Age 21, then every 1 to 2 years if normal

Discuss with your health care provider

Thyroid test (TST)

Ages 18-39

Screening Test

General health Full checkup, including height and weight

1 to 2 times every year

Every 3 years

Discuss with your health care provider

Every 3 years

Every 5 years

Every 1 to 2 years

Discuss with your health care provider

Ages 50-64

1 to 2 times every year

Every 3 years

At Risk (Men) / Bone Densiometry (Women)

Every 3 years

Every 5 years

Every 1 to 2 years

Discuss with your health care provider

Ages 65+

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Monthly

Breast health Breast self-exam

Hearing test

Eye and ear health Vision exam

PSA blood test Prostate specific antigen (men only)

Begin at age 18, then every 10 years

Initially between age 20 and 39

Every Year

Discuss with your health care provider

Sexually transmitted disease (STD) tests

Clinical Breast Exam / Mammogram

If sexually active, yearly until age 25

Every 1 to 3 years, if you have been sexually active or are over age 21

Ages 18-39

Chlamydia test

Reproductive health Pap test & pelvic exam (women only)

Screening Test

Every 10 years

Every 2 to 4 years

Begin at age 40

Every Year

Monthly

Discuss with your health care provider

Every 1 to 3 years

Ages 40-49

Discuss with your health care provider

Every 1 to 2 years

Every Year

Monthly

Discuss with your health care provider

Every 1 to 3 years

Ages 65+

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Discuss with your health care provider

Every 2 to 4 years

Every Year

Monthly

Discuss with your health care provider

Every 1 to 3 years

Ages 50-64

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Mental health Screening

Skin health Mole exam

Colonoscopy

Discuss with your health care provider

Starting at age 20, monthly self-exam. By health care provider every 3 years

Discuss with your health care provider

Monthly mole self-exam. Annually by health care provider

Performed at 50 yrs

Every 5 to 10 years with each screening

Discuss with your health care provider

Every 5 to 10 years with each screening

Rectal exam

Every 5 to 10 years

Double contrast barium enema

Discuss with your health care provider

Monthly mole self-exam. Annually by health care provider

Every 5 years

Yearly

Ages 65+

Every 5 years

Ages 50-64

Flexible sigmoidoscopy

Ages 40-49 Yearly

Ages 18-39

Colorectal health Fecal occult blood test

Screening Test

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Discuss with your health care provider

Every 10 years

Tetanus-diptheria booster vaccine

Discuss with your health care provider

Ages 18-39

Pneumococcal vaccine

Immunizations Influenza vaccine

Screening Test

Every 10 years

Discuss with your health care provider

Ages 40-49

Every 10 years

Yearly

Every 10 years

One time only

Yearly

Ages 65+

APPENDICES

Ages 50-64

Summary The Guide to a Strong and Healthy Oklahoma is intended to provide simple, yet beneficial tips for you and your family to improve your health. The Guide is not meant to offer medical advice or replace counseling from a qualified health professional. If you have a specific concern about your health, please consult your doctor. We hope the Guide will provide you with information, resources and motivation to eat better, move more and be tobacco-free. It will take your commitment to create a culture of health in our state. We can be a Strong and Healthy Oklahoma!

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