VALUES May 2020 Rogers County

Value News Magazine R O G E R S C O U N T Y • M AY 2 0 2 0

VA L U E N E W S . C O M

100’S

OF COUPONS AND DEALS!

CELEBRATE SAVINGS & Shop Local

Make Your Dollars Count!

Page 4

10 Minute Cleaning Trick Page 14

@HomeLearning with RSU TV Page 10

In This Issue

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Why hometown shopping in Claremore is urgently important.

3 Ways to Teach Kids Good Money Habits........................................ 8 ABC Seamless of NE Oklahoma....................6 BA Med Spa & Weight Loss Center...............25 BMW of Tulsa................................................25 Black Hat Cleaning Services.........................46 Bob Moore Chrysler Dodge Jeep Ram of Tulsa..................................................30 Claremore Expo Center.................................24 Crusader Tactical...........................................24 Derksen Portable Buildings..........................35 District on Main, The.....................................35 El Gavan Mexican Restaurant.......................17

No time to clean? Here’s how to speed clean in 10 minutes.

LCI Concrete..................................................34 Local Schools Awarded Money to Compete in Rogers County Prevention PSA Competition................................... 20 Mens Shop, The.............................................6 Midwest Pathogend......................................28 Mother Nature’s Pest Control & Lawn Care.....48 NE Oklahoma Students @HomeLearning with RSU Public TV................................. 10 Oklahoma’s Waterfalls........................... 40 Premium Cabinets........................................43 RCB Bank.......................................................24 Rolling Through Spring......................... 36

El Maguey Mexican Restaurant....................17

Shopping Local Speeds Economic Recovery................................ 4

Front Porch Bakery & SmokeHouse..............25

South Pointe Chevrolet.................................3

GNC, Draper Family GNC..............................39

Stillwater Milling Co......................................38

Gleam Guard Wood Refinishing..................12

Storm Roofing and Construction, LLC.... 18,46

Grigsby’s Carpet, Tile & Hardwood................21

Suburban Chevrolet......................................22

Home of Hope..............................................42

TNG Power Equipment..................................18

How to Clean Your Home in 10 Minutes............................................ 14

Tile by Tony Inc..............................................17

How to Train for a 5K............................. 32

USHEALTH Advisors.......................................16

Inola Portable Buildings & Pole Barns..........47

Why Choose Superior for Garage Doors, Service & Repairs................................... 26

Jack Kissee Ford...........................................7,9

Wood Floor Store & More.............................19

Jersey Mike’s Sub.........................................48 2

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RSU TV’s @HomeLearning programming features academic and physical education options taught by certified classroom teachers and community education partners from Tulsa.

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Value News Magazine is distributed throughout Northeast Oklahoma and is published monthly by Values, Inc., P.O. Box 35525, Tulsa, OK 74153, 918-828-9600.

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Shopping Local Speeds Economic Recovery

BY TANYA ANDREWS, VISIT CLAREMORE

C

OVID-19, a name that will not be forgotten for a long time, has brought tourism to a screeching halt. Spring is one of the busiest times in Claremore with numerous events; sports by RSU, our high schools and recreation leagues; graduations, reunions and weddings…except for this year.

COVID-19 is and has been devastating-killing our residents or making them very ill for an extended amount of time. It has changed the way

we communicate, the way we shop, the way we celebrate, the way we gather and the way we entertain.

We are all trying to stay safe and healthy and our team at Visit Claremore encourages you to continue, but maybe it is time to get out a little? No one wants to put a dollar amount on the devastation of COVID-19, but as the director of Visit Claremore and the Claremore Expo Center, I can give you an estimate of what it has meant to our hospitality and tourism partners in Claremore and in Rogers County.

Tourism leaders across the state and the nation work together to formulate positive impact from visitor spending. It is adjusted every year as inflation or prices go down and is adjusted to reflect our area.

Visitors coming to Claremore spend less, on average, than they would if Above: Enjoy dining in our hometown.

Left: Our Will Rogers Memorial has so much to offer.

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VALUE NEWS ROGERS COUNTY MAY 2020 WWW.VALUENEWS.COM

they were in Oklahoma City, Tulsa or another large metropolitan, so we adjust it to give us a truer dollar amount spent.

On March 16, the City of Claremore and Emergency Managers issued an Emergency Order closing down all activities of groups more than 10 people.

Well, at the Expo Center, most of our events are more than 1,000, so needless to say, multiple events were canceled.

Without having an idea of how long this would last, or if it was even possible to postpone & reschedule, these events were just canceled. From the end of March through the middle of June, various community and special events haven’t or will not happen.

In 7.5 weeks of losing these events, the community lost more than $1.895 million in visitor spending. These dollars are spent in our restaurants, our shops, museums, gas stations/ convenience stores, hotels and RV Parks. Our businesses have adjusted hours, closed dining rooms and entered the “curbside” amenity; they

Above: The District on Main is one of many fabulous boutiques in Claremore. They feature all the most coveted brands of ladies apparel, home accents and more.

have done what they could continue doing business. Our residents, relatives and friends have lost jobs; employers lost loyal and trusted employees and at times, lost hope.

Now more than ever, our friends, family and community need us. Our city and county governments need us. Our hospitality and tourism partners, retailers and attractions need us. We need to be tourists in our town.

Try something new, maybe a new restaurant, or visit one of our worldclass museums and buy something from the gift shop, even a trinket; it will mean the world to them.

Weren’t able to celebrate that special occasion because COVID-19 shut everything down? Why not make a reservation at one of our great hotels in town and have that night out on the town? They offer great amenities and have been open this entire time, serving our corporate

partners and a few travelers on their way somewhere. You can find a complete list of Claremore’s hotels at www.visitclaremore.org, along with their contact information and the amenities they each offer.

The many businesses in town, whether local or chain, need our support more now than ever.

Supporting local doesn’t just mean support a non-chain establishment.

It means support local-right here.

Don’t venture to Tulsa or Owasso to have that first “dinner out.” Try one of our great restaurants that provide our local residents a job, which in turn comes back into the community.

They have a job and therefore have money to buy groceries in town, which also provides another job…. a chain reaction. Our local businesses are amongst the most generous anywhere in the state of Oklahoma.

They support our kid’s baseball team, our families wedding, they sponsor our events, make donations to help those in need, volunteer in just about everything in town, and they do it because they love Claremore. They love our residents and our community.

The City of Claremore, Board of County Commissioners, Claremore Industrial & Economic Development Authority, Claremore Chamber of Commerce, Claremore Main Street

Above: Downtown Main Street, Will Rogers Blvd, is host to a variety shops and restaurants catering to every interest.

and Visit Claremore are here to help.

We want our business partners to tell us how we can help, and we want to provide the latest information on businesses reopening and how they are handling the new “norm.” We are asking our media partners to assist in sharing the information. It may take a while before our tourists come back, so in the meantime, we are working on some great ideas on how we can each “Be a Tourist in Claremore.” More information will be coming soon, but you can always go to www.visitclaremore. org or www.claremore.org for any information you might be seeking.

Some of us are scared, or maybe some are cautiously optimist like me, but I believe we can all do this together and safely. Let’s do this, Claremore. Let’s reopen our businesses, show our support, spend our money locally. But of course, be safe and stay healthy!

VISIT CLAREMORE

400 S. VETERANS PKWY | CLAREMORE, OK (918) 341-8688 | WWW.VISITCLAREMORE.ORG  @CLAREMORECVB |  @VISITCLAREMORE

Left: Tanya Andrews is the director of the Claremore Expo & Tourism Development. She has held the position of Executive Director of Visit Claremore since 2005 and continued on when the department merged with the Expo Center in 2015. She is a Certified Travel Industry Specialist by the American Bus Assn., board member of both, Green Country Marketing Assn. and Oklahoma Travel Industry Assn., and is a Preferred Professional Travel Partner with the Travel Alliance Partners. Tanya is active in local, regional, state and national tourism associations. She is passionate about Claremore and puts her heart into its growth and quality of life.

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3 Ways to Teach Kids Good Money Habits

RCBbank.com/GetFit

Spend, Save and Share Jars Many parents teach their kids the value of hard work by paying them for chores. You can take this a step further by talking about what they can do with their hard-earned cash. Get three jars and add the label spend, save, and share to the jars.

Then sit down talk to them about where they want to put the money and how much in each jar. This is also a great way to learn how to count change.

Budgeting for Groceries

VS.

Before you go to the grocery store, make a budget and shopping list of the items you need. Then have your kids guess the cost of different items. When you get home, compare the receipt with your shopping list and discuss the differences. This is also a great chance to teach kids the difference in price between name brand and generic items. Make a list of items and have your kids look online to find out how much money they can save by choosing generic items over name brand products.

Needs and Wants Discuss the difference between needs and wants. In order to survive, you have needs. Food, water, shelter, and clothing are examples. Wants are things you would like to have but aren’t always necessary. Take this a step further by taking a large white sheet of paper and writing “needs” at the top of one column and “wants” at the top of the other. Then have your kids cut out images from magazines and grocery advertisements and put them in one of the two columns.

Afterward, you will have a visual to discuss their choices. There are gray areas, so be prepared to tell your kids why cookies are food, but that doesn’t make them a need.

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NE Oklahoma Students @HomeLearning

with RSU Public TV Tulsa, Sequoyah School Districts Provide Teacher-Led Classes over RSU’s Public TV Channel 35.1

BY CLARICE DOYLE

R

ural and urban educators are joining forces with RSU Public TV to bring daily learning experiences to hundreds of thousands of northeast Oklahoma school children who find themselves staying at home due to statewide school closures.

RSU TV’s @HomeLearning

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programming airs daily Monday through Thursday, 9 a.m. to noon.

It features a range of academic and physical education options, delivered in 30-minute segments, taught by certified classroom teachers and community education partners from Tulsa. Many of the classes are live broadcast.

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TPS classes address core subject areas such as the arts, STEM, physical education, as well as social emotional learning and more. Sequoyah teachers are also providing multi-grade level lessons focused on reading, math, social studies and science with each lesson including enrichment

opportunities.

Interactive reading and story time are presented by the Tulsa CityCounty Library staff each Friday, 9 to noon. @HomeLearning is slated to continue through May 15.

Station Manager Royal Aills said RSU TV launched @HomeLearning in response to a direct reach out from Sequoyah Public Schools (Rogers County) Superintendent Dr. Terry Saul, when he learned that suspension of the school year due to the COVID-19 pandemic was a real possibility.

“We are thrilled to partner with RSU TV to provide additional engagement opportunities for our students through the end of the school year.

The live programming that will be provided by our staff and community partners will be another great way for students and families to engage in learning during this time.”

-TPS Superintendent Deborah Gist @HomeLearning now includes Distance Learning options provided by Tulsa Public Schools and community partners such as Tulsa Regional STEM Alliance, Discovery Lab, AHHA Tulsa, Kang’s Taekwondo, YMCA of Greater Tulsa, Opportunity Project, Outdoor Classroom at Woodward Park. @HomeLearning online also provides access to regionally unique experiences including virtual tours of the Will Rogers Memorial Museums, Phillbrook

Museum of Art and the Gilcrease Museum. Visit www.rsu.tv/ learning.

“Broadcasting locally produced and teacher-led distance learning content is a perfect fit for RSU Public TV,” Aills said. “We’ve been doing this for over 30 years on the higher education side. Expanding our educational mission to include elementary and secondary public school opportunities that reflect our regional need is another best practice for our station.”

RSU Public TV is a licensee of Rogers State University. Its geographic reach includes all or portions of 24 northeastern Oklahoma counties and 1.2 million viewers. RSU TV is accessible free over-the-air and is carried by most regional cable and satellite television providers.

“We are doing all we can to continue to serve our students and our community during these times,” said RSU President Dr. Larry Rice. “One unique ability we have is our public television station. I am proud of the leadership from our station to partner with public schools in delivering remote instruction.”

The State Department of Education officially closed all school facilities to the public and suspended the remainder of the school year on March 25th replacing in classroom learning with individual Distance Learning Plans approved for each school district.

To learn more about RSU Public TV’s @HomeLearning programming, visit www.rsu.tv/ learning for the daily programming schedule and other online learning opportunities.

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1701 W WILL ROGERS BLVD | CLAREMORE, OK (800) 823-7210 | WWW.RSU.TV  @RSUPUBLICTV |  @RSUTV

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How to Clean Your Home in 10 Minutes

BY MARY BRANSFORD

FAMILY POWER CLEAN

Do a 10-minute power-clean every day. Make it a game. Set the timer and turn on dance music (see below), and we clean as much as you can in that quick spurt. The kids put their toys away while you focus on the one area that you see needs the most immediate attention,

GET YOUR BEST CLEAN ON WITH THESE CHEAP AND PRACTICALLY EFFORTLESS CLEANING HACKS. such as the floors, kitchen, or bathroom. Last but not least, give yourself or family a fun activity afterward as a reward.

Energize your home keeping with music and turn chore time into party time. You will be amazed at how much quickly and easily cleaning the house can be. So blast on the music … pull out your vacuum and duster…and get going!

Want to make your own housework playlist? Start with the top songs featured below… (from Comparethemarket.com) According to Compare the Market’s research of real housework playlists; these are the 10 songs most likely to be on a cleaning playlist: 1. “Senorita,” by Shawn Mendes 2. “Mr. Brightside,” by The Killers 3. “Bad Guy,” by Billie Eilish 4. “Uptown Funk,” by Mark Ronson 5. “Bohemian Rhapsody,” by Queen 6. “I Wanna Dance With Somebody,” Whitney Houston 7. “Truth Hurts,” by Lizzo 8. “I Don’t Care,” by Ed Sheeran (Justin Bieber) 9. “Shape of You,” by Ed Sheeran 10. “Someone You Loved,” by Lewis Capaldi 14 |

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STINKY CAR? Use pure vanilla extra on a few cotton balls and tuck under your car seats and trunk, and within a day or two, the smells will disappear. This can also be used in other stinky places too!

REMOVING PET HAIR FROM FURNITURE

Use a damp rubber glove and work your hand over furniture to collect fur. The damp glove works like a magnetic to pick up hair. A lint roller is also a good choice for this chore.

HOME CLEANING DISINFECTANT Chemical-free cleaning solutions like vodka is proven to eliminate germs and odors and can be mixed into many homemade cleaning product recipes. Use any brand, except not flavored vodka.

STAINS ON COFFEE MUGS AND MORE A Magic Eraser can be used to scrub a nasty shower curtain, as well as remove stubborn coffee stains from your favorite mug.

ELIMINATE UPHOLSTERY STAINS There’s no need to hire an expensive professional to get those stains out of your upholstery. Instead, rub a little bit of shaving cream (anything but the gel kind) into the stain, let it sit for 30 minutes or overnight, and then blot it dry. Just make sure that you test this method out on a hidden area of your couch before actually putting it to use, as there is always a small chance of damaging the fabric.

GRUNGY TUB Use a half a grapefruit sprinkled with salt to quickly and easily scrub your tub.

The salt creates an abrasive texture while the acid from the grapefruit breaks down stains.

MATTRESS FRESHEN-UP The easy way to limit bacterial contamination and allergyprovoking dust on your bed is to use a vacuum and some baking soda. Vacuum your mattress, next apply a sprinkling of baking soda, and let it sit for a few hours to absorb any odors, vacuum again, and you have helped make your bed a cleaner place to sleep.

STEAM CLEAN YOUR MICROWAVE Clean dried splattered food from your microwave by filling a microwave-safe bowl with a few tablespoons of white vinegar and a cup of water.

Cook on high for about three minutes. Your microwave will quickly steam up, making those caked-on messes easier to wipe away.

THE POWER OF VINEGAR FOR YOUR COMPUTER KEYBOARD, SHOWER HEAD & COFFEE POT Vinegar is known to combat bacteria activity. For your coffee pot, simply fill your coffee maker’s reservoir with a few tablespoons of white vinegar mixed with water, run it, and then run it once more

with only water to eliminate any lingering vinegar smell.

That spotty shower head in your bathroom is just as gross as it looks. In fact, one 2009 study published in the journal Proceedings of the National Academy of Sciences of the United States of America found that 20 percent of shower heads tested were contaminated with Mycobacterium avium, which can cause serious respiratory health issues. Fill a sandwich bag with white vinegar and affix it to your shower head with rubber bands and leave to soak overnight.

Research from the American Society for Microbiology suggests that the acetic acid in vinegar significantly diminishes bacterial counts, even when it comes to hard-to-beat germs like tuberculosis. For your computer keyboard using a toothbrush and 50/50 vinegar and water solution, gently scrub the keys and/or wipe down with a soft cloth.

EASY BLENDER CLEANING Clean your dirty blender the easy way to remove stuck-on sticky stuff by pouring some warm water, a little baking soda and a drop of dish soap into your blender—pulse for a few seconds. Finish with a good rinse or place into the dishwasher.

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Local Schools Awarded Money to Compete in Rogers County Prevention PSA Competition

BY DARLENE PASSMORE-ARMSTRONG

S

ix of the eleven school systems represented in Rogers County chose to participate in a competition sponsored by the Volunteers for Youth Partnership for Success (VFY-PFS). The competition was designed to promote prevention and/or awareness of dangers associated with the misuse of prescription opioids and/or the dangers/consequences of underage drinking.

Partnership for Success (PFS) is federally funded by a grant from the Substance Abuse and Mental Health Services Administration (SAMHSA) through the Cherokee Nation. The participating schools were Chelsea High School, Claremore Christian School, Claremore High School, Inola High School, Northeast Technology Center EAST Program, and Rogers State University.

“The focus of the competition was to reflect the goal of our project, which is awareness and prevention of the misuse of opioids in 9-25 year olds, as well as the prevention of underage drinking, through these public service announcements (PSAs). Each school was tasked with writing, recording and editing a PSA, approximately 15 seconds long, with the intention of it being utilized by the ThinkSmartOK program and the possibility of airing on KOTV as a part of the THINK

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SMART OKLAHOMA campaign,” “I am super impressed,” said Care said VFY Prevention Specialist, Consulting’s Evan McCormick.

Darlene Passmore-Armstrong.

“These are some talented youth The VFY Partnership for Success who have really bright futures in was able to provide $500 to each entertainment/advertising,” he added. participating school to offset That sentiment was echoed by all any expenses for supplies and/or involved in the project. equipment incurred in the making “The students involved really did of the video(s). Another $500 was a great job. They are our future, and awarded for the first-place PSA in our overarching goal is to help them each category (opioid misuse and achieve success and be the best they underage drinking), and $250 was can be,” said Passmore-Armstrong. awarded for second place in each “Partnerships are an important category. aspect of our PFS strategies, and Judging was a forum set-up with I’d like to thank a few of the a diverse panel including Evan partners that participated with us McCormick, MA, Media Director in this venture including Northeast for CARE Consulting Group; Technology Center who allowed Coleman Cox, CPS, Cherokee Nation us to utilize their equipment and Prevention Specialist, SPF Rx Project facility for the judging of the videos, Coordinator; Raylene Stebbins, MS, the Print Shop who provided the LPC, Clinical Director for Rogers table tents for the judges and 2 County Youth Services; Brian Surber, Pops Catering who provided lunch 1st Assistant DA for Rogers County; for the judges and our staff,” added George Valliere, Chief Executive Passmore-Armstrong.

Officer for Claremore Indian Hospital; To view the videos, follow this and Ginger Erwin, mother affected by link: https://www.youtube.com/ opioid misuse. watch?v=Q7mF51-TNBs&list=PL0Q Judges’ scores were tallied, and the K_0ZTD8cPc4BKHfitbO5FO9rNnt2 winners were: Ej&index=1 First place in the opioid misuse category: Chelsea High School; Second place: Rogers State University VOLUNTEERS FOR YOUTH First place in the underage drinking 1810 N SIOUX AVE | CLAREMORE, OK category: Chelsea High School; Second (918) 343-2530 | WWW.VOLUNTEERSFORYOUTH.COM place: Inola High School  @VOLUNTEERSFORYOUTH

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| 25

WHY CHOOSE SUPERIOR FOR GARAGE DOORS, SERVICE & REPAIRS

BY MACY GOODNIGHT

F

or 12 years, Superior Overhead Door has been committed to proving their name says everything about their business.

Owners Steve and Tammy Lewis are positive they are providing their customers with everything they promise. “We strive to represent ourselves truthfully,” said Steve, “by standing stronger than our competitors and always being what we say we are.”

Superior is recognized for top-rate customer service. “Not only are our products superior,” said Tammy, “but we get compliments on our staff all the time because of the service

we provide.” “When you’re getting available in different colors. “You feedback like that from your customer don’t have to do anything to it,” base,” Steve added, “you know you’re said Steve, comparing them to the doing what you’re supposed to be custom wood doors, which must be doing, and it feels good.” prepped and stained or painted after In addition to standard steel doors, installation. Customers can see the they also offer custom wood designs many wood finishes available on site, and accent hardware for the latest or shop online. trends in home curb appeal. With A newly expanded showroom a wide array of selections to choose gives customers more to see and from, most any budget can be experience, to assist in making the accommodated on pricing. “We are most optimal choice for their home. very competitive with our pricing “It gave us the opportunity to show with a better bang for your buck,” how much we can do,” said Steve. said Steve.

“Customers can use all of their senses Metal doors are also available to make a choice.” in a wood-look, with plank style Tech-savvy customers will appreciate the latest in hightech overhead door motors now available, as all new systems come with the ability to operate doors from the convenience of their cell phone. “This is convenient for when you leave your garage door open after you leave,” said Tammy.

“You can now check to make sure Above: Wood-look metal doors are elegant and durable.

Left: Service vehicles are always recognizable.

26 |

VALUE NEWS ROGERS COUNTY MAY 2020 WWW.VALUENEWS.COM

it’s closed, and even operate it from your phone.” The increased security is a bonus, as well as the added convenience of wi-fi. Also available are operators with back up batteries in case of power outages. The newest motors are quieter, smoother and sturdier than ever before.

Oklahoma weather makes durability a requirement, especially for overhead doors. “Many people don’t realize how important the garage door is during major storms,” said Steve. “The door needs to stay in place during high winds for home stability.” Some specialty doors are wind rated to withstand winds up to 150 mph. Wind ratings will dictate pricing on these durable doors.

Steve and Tammy recommend thinking ahead for spring weather and ensuring overhead doors are maintained. The experts at Superior can provide annual maintenance on overhead doors to ensure they are working properly and can recommend updates to keep

them online and operating safely and efficiently.

Superior’s technicians are highly trained for installation and maintenance, and all technicians will always be identifiable, as they will arrive in a Superior Overhead Door service vehicle for added security.

It is in the smallest details that Superior delivers to ensure that they are providing their customers with the absolute best in overhead door sales and service. “Our customers trust us, and they know we are going to do it right,” said Steve. “Our name says it all. We want to be superior to our competition.”

SUPERIOR OVERHEAD DOOR 6998 S. 145TH E. AVE. | BROKEN ARROW, OK (918) 258-3667 WWW.SUPERIOROVERHEADDOORS.COM

Above: Superior Overhead Craftsman Mark McAnally builds a custom wood door.

Below: Owners Steve and Tammy Lewis.

“Our name says it all.

We want to be superior to our competition.”

WWW.VALUENEWS.COM MAY 2020 ROGERS COUNTY VALUE NEWS

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How to Train for a 5K Lose Weight, Improve Endurance & Agility!

O

kay, so many of us have been indoors and gained a few unwanted pounds over the past few months. One of the best, lowest-cost ways, to improve your lifestyle and lose weight is to set a goal and train for a 5K or 10K. Realistically, a 5K is a great distance for a beginner; its 3.1 miles and you can prepare in just two months. We found Jeff Galloway’s training schedule to be efficient and effective. Jeff has worked with over 300,000 runners of all ages and abilities and is the inventor of the Galloway RUN-WALK-RUN method. His innovative ideas have opened up the possibility of running and completing a marathon to almost everyone. Philosophically, Jeff believes that we are all designed to run and walk – and he keeps finding ways to bring more people into the positive world of exercise.

On the right are Jeff ’s 5K and 10K training calendars. Need more

32 |

information? Jeff Galloway’s website, JeffGalloway.com, is host to Jeff ’s training and coaching programs, products and services, retreats, training groups and more.

How to use the 5K training schedule: Consider using this fifteen-week 5K run training schedule as your guide. It’s tailored for beginners or anyone who wants to complete a 5K race. You can also adapt it for a 5K walk.

This 5K training schedule includes a mix of running, walking and resting.

This combination helps reduce the risk of injury, stress and fatigue while boosting your enjoyment of physical activity. Remember, you can run or walk slowly to help your body adjust to this 5K training schedule.

If you’d like to choose a different exercise instead of walking on the walking days, you can try cross-training and do alternative exercises such as water running,

VALUE NEWS ROGERS COUNTY MAY 2020 WWW.VALUENEWS.COM

Above: Pictured, center, Jeff Galloway

cycling or rowing.

Under this 5K run training schedule, you’ll spend some of your time walking. For instance, during week one on run/walk days, you’ll run for 15 seconds and then walk for 45 seconds, repeating that cycle for 15 minutes.

As the weeks progress, you’ll gradually increase time spent running and reduce the time spent walking. Or you can always walk, if you’re adapting the training for a 5K walk.

One day a week — Friday on this 5K schedule — is a day of rest from exercise. This gives your muscles time to recover. On Sunday, you can either take another day of rest or enjoy a walk for as long as you’d like. Also take a day of rest the day before your race. On this 5K run training schedule, race day falls on Saturday of your fifteenth week.

5K/10K Training Schedules • Don’t wait to take walk breaks. By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one.

• Be sure to do the running portion slow enough at the beginning of every run (especially the long run) so that you’ll feel tired but strong at the end. The conservatism will allow you to recover faster.

• Every other day you can cross-train instead of walking. Cross country ski machines, water running, cycling, and any other mode which you find fun and interesting (but non-

pounding) will improve overall fitness.

• Stay conversational on all of your exercise sessions. This means that you should be exerting yourself at a low enough level that you could

talk. It’s okay to take deep breaths between sentences, but you don’t want to “huff and puff ” between every word.

• As the runs get longer, be sure to keep your blood sugar boosted by

eating an energy bar (or equivalent) about an hour before exercise.

To learn more about the supportive and friendly Galloway training group in Tulsa, email Maurine Dobson at tulsagalloway@gmail.com.

5K Training Schedule Week

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1

Walk or XT

Run 10-15 Min

Walk or XT

Run 10-15 Min

Walk or XT

Off

Run 1 Mile

2

Walk or XT

Run 15 Min

Walk or XT

Run 15 Min

Walk or XT

Off

Run 1 Mile

3

Walk or XT

Run 15-20 Min

Walk or XT

Run 15-20 Min

Walk or XT

Off

Run 1.5 Miles

4

Walk or XT

Run 15-20 Min

Walk or XT

Run 15-20 Min

Walk or XT

Off

Run 1.5 Miles

5

Walk or XT

Run 20-25 Min

Walk or XT

Run 20-25 Min

Walk or XT

Off

Run 2 Miles

6

Walk or XT

Run 20-25 Min

Walk or XT

Run 20-25 Min

Walk or XT

Off

Run 2 Miles

7

Walk or XT

Run 25-30 Min

Walk or XT

Run 25-30 Min

Walk or XT

Off

Run 2.5 Miles

8

Walk or XT

Run 25-30 Min

Walk or XT

Run 25-30 Min

Walk or XT

Off

Run 2.5 Miles

9

Walk or XT

Run 30 Min

Walk or XT

Run 30 Min

Walk or XT

Off

Run 3 Miles

10

Walk or XT

Run 30 Min

Walk or XT

Run 30 Min

Walk or XT

Off

Run 1.5 Miles

11

Walk or XT

Run 30 Min

Walk or XT

Run 30 Min

Walk or XT

Off

Run 3.5 Miles

12

Walk or XT

Run 30 Min

Walk or XT

Run 30 Min

Walk or XT

Off

Run 1.5 Miles

13

Walk or XT

Run 30 Min

Walk or XT

Run 30 Min

Walk or XT

Off

Run 4 Miles

14

Walk or XT

Run 30 Min

Walk or XT

Run 30 Min

Walk or XT

Off

Run 2 Miles

15

Walk or XT

Run 30 Min

Walk or XT

Run 30 Min

Walk or XT

Off

Run 5K Race

10K Training Schedule Week

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1

Walk or XT

Run 20-25 Min

Walk or XT

Run 20-25 Min

Walk or XT

Off

Run 2 Miles

2

Walk or XT

Run 20-25 Min

Walk or XT

Run 20-25 Min

Walk or XT

Off

Run 2 Miles

3

Walk or XT

Run 25-30 Min

Walk or XT

Run 25-30 Min

Walk or XT

Off

Run 3 Miles

4

Walk or XT

Run 25-30 Min

Walk or XT

Run 25-30 Min

Walk or XT

Off

Run 4 Miles

5

Walk or XT

Run 30-35 Min

Walk or XT

Run 30-35 Min

Walk or XT

Off

Run 2 Miles

6

Walk or XT

Run 30-35 Min

Walk or XT

Run 30-35 Min

Walk or XT

Off

Run 5 Miles

7

Walk or XT

Run 30-45 Min

Walk or XT

Run 30-45 Min

Walk or XT

Off

Run 2.5 Miles

8

Walk or XT

Run 30-45 Min

Walk or XT

Run 30-45 Min

Walk or XT

Off

Run 6 Miles

9

Walk or XT

Run 30-45 Min

Walk or XT

Run 30-45 Min

Walk or XT

Off

Run 3 Miles

10

Walk or XT

Run 30-45 Min

Walk or XT

Run 30-45 Min

Walk or XT

Off

Run 7 Miles

11

Walk or XT

Run 30-45 Min

Walk or XT

Run 30-45 Min

Walk or XT

Off

Run 3.5 Miles

12

Walk or XT

Run 30-45 Min

Walk or XT

Run 30-45 Min

Walk or XT

Off

Run 4 Miles

13

Walk or XT

Run 30-45 Min

Walk or XT

Run 30-45 Min

Walk or XT

Off

Run 10K Race

(Reproduced with permission, Jeff Galloway, JeffGalloway.com, 4.27.2020)

XT = CROSS TRAINING

WWW.VALUENEWS.COM MAY 2020 ROGERS COUNTY VALUE NEWS

| 33

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| 35

h g u o r h T g n i ll o R

BY SHANNON SMITH

T

his year will mark the beginning of one of the most extraordinary times in history as we’ve all taken shelter in our homes to stay out of harm’s way. When the news of this mysterious “coronavirus” hit the worldwide news in January, I was traveling in Southeast Asia. For most of the month, I explored food markets and took cooking lessons in Vietnam, Indonesia, and Hong Kong. News of the virus was in the headlines, but life was buzzing along normally in most of the cities I visited. But when I traveled to Macao, which is the “Las Vegas” of Asia on the southernmost tip of China, there wasn’t a soul in the streets. Ordinarily, this city would be bustling with tourists and revelers, and I remember thinking, “this would never happen in our Las Vegas.” Looking back, I realized I got a glimpse of what was to come.

I returned home in February, full of new recipes and a new appreciation for Asian food, particularly Indonesian. I was preparing for my Asian cooking classes when the world came to a halt just a few weeks later. Not only were my classes on hold, but it also seemed my whole life was on hold.

So, the only way I knew to cope was to get in the kitchen and cook. As I stood over my stove, stirring pots 36 |

Spring

VALUE NEWS ROGERS COUNTY MAY 2020 WWW.VALUENEWS.COM

of soups and stews, I wondered what I could possibly do to help others during this time of uncertainty.

Since food is my love language, I decided to do what I do best - feed people. I dropped off meals at my friends’ doorsteps. I fed nurses and police officers. I baked cookies for farmers who delivered eggs to my doorstep. Then, I was asked to make cooking videos to help those stuck at home who needed a little inspiration for meals while in sheltering in place.

Nearly every day during the month of April, I have taught someone how to cook—and I’ve never felt so useful.

I’ve also spent more time outside and even planted a garden. I probably jumped the gun a bit, but I couldn’t help myself during those sunny early spring days. I’ve stopped to watch the birds as they build their nests and sing to each other. They

sit on the fence watching me pick weeds, probably wondering why I am spending so much more time in their territory and wishing I would go away so they can get back to normal.

In many ways, I do look forward to going out into the world again, eating in my favorite restaurants, traveling the globe, and, of course, hugging my friends. But in some ways, I will miss this slowed-down life, watching my lettuce grow and baking cookies while listening to the birds tweet. As much as I enjoy being on the go, I’ve found a new appreciation for the smaller, quieter moments.

I hope you have found some joy the past few weeks, and I hope you got some time to try out new recipes and share it with those you love. If you’d like to add a little

Asian influence to your repertoire, you’re going to love my recipe for spring rolls that I brought back from Vietnam. I have been obsessed with making spring rolls lately, and they are as easy as to whip up as they are delicious. The basic ingredients can be found at most grocery stores, but I encourage you to fill them up with veggies grown with love by your local farmers. This summer may be different from those in the past, but I encourage you to still seek out locally grown foods and support our farmers who have worked tirelessly to produce delicious vegetables and herbs. You can find more of my recipes at ChefShannon.com.

CHEF SHANNON SMITH

WWW.CHEFSHANNON.COM /CHEFSHANNONSMITH |  @CHEFSHANNONSMITH

Vegetable Spring Rolls with Sweet Chile Sauce Serves 8 - I love spring rolls because you can really fill them with whatever you’ve got in the fridge. When I was in Vietnam, we filled them with sautéed beef and vegetables, and they were delicious. But, I like the vegetarian version better, actually. Many spring rolls have raw vegetables inside, but these have both cooked and raw, which gives you a lot of different textures and flavors. If you don’t have all these ingredients, add whatever you want. Spring roll wrappers are readily available in nearly every grocery store, and they are easy to use. The rolls are best within two hours of assembling, so plan accordingly.

• • • • • • • • • • •

1/4 cup coconut oil (or canola oil) 2 cups shredded cabbage 3 carrots, peeled and grated 3 stalks celery, chopped 1/2 red onion, thinly sliced 1 jalapeno, chopped 2 cups shitake mushrooms, sliced 1 cup bean sprouts 1/2 teaspoon Morton kosher salt 1/2 cup Daikon radish, cut into matchsticks 1 cup mint leaves

• • • •

1 cup Thai basil leaves 2 green onions, chopped Edible flowers (optional) 8-10 spring roll rice papers

Sweet Chile Sauce: • 1/4 cup rice wine vinegar • 1/4 cup water • 3 tablespoons sugar • 1 teaspoon minced Thai red chile (or another red chile) • 1 garlic clove, minced • Juice of half a lime Heat the oil in a large skillet over medium-high heat. Add the cabbage, carrots, celery, onion, jalapeño, mushrooms, and bean sprouts. Cook for about five minutes, until just soft, but not mushy. Stir in 1/2 teaspoon of salt. Remove from heat and put on a plate to cool. Meanwhile, on another plate, arrange the radish slices, mint leaves, basil leaves, green onions, and flowers.

Set aside with the vegetable plate. In a bowl, add 3 cups of hot water. One at a time, dip the rice paper into the hot water and press to

submerge. It should soften in about 30 seconds, and remove to a plate or board. At the bottom, one-third of the circle, place 3 tablespoons of the cooked vegetable mixture. Top with 4 slices of radish, 3 mint leaves, 2 or 3 basil leaves, 1/2 teaspoon of green onions, and some flowers.

Fold in the left and right sides of the rice paper, then fold the bottom edge up and over the filling, rolling tightly toward the top. Repeat with remaining rice paper and filling. Replace the water with hot water, as needed. The rolls can be made two hours in advance. Cover with a damp cloth until you’re ready to serve them.

Serve with sweet chile sauce.

WWW.VALUENEWS.COM MAY 2020 ROGERS COUNTY VALUE NEWS

| 37

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| 39

O

klahoma is graced with some of the most beautiful lakes with pristine shorelines in America. With close to 55,646 miles of shoreline, our state’s shoreline measures more than most of the gulf coast and Atlantic. Even more magnificent are the waterfalls. There is nothing like the beauty and essence of a cascading waterfall in the summertime.

Have you ever considered taking a great waterfall adventure? You might just want to throw a picnic in the car and take a short road trip to some or all of these.

40 |

VALUE NEWS ROGERS COUNTY MAY 2020 WWW.VALUENEWS.COM

Travel to Southeastern Oklahoma to see the beauty of this waterfall and the nature surrounding Broken Bow Lake. There are several nature trails for the novice adventurer, those that want to explore but no go off the beaten path to the very challenging trails for only the experienced adventurers. Plan to go for a day or stay at the campgrounds or cabins and bed and breakfast places to choose in the area. Family fun can be found all around Broken Bow. Canoe, kayak, and paddle boards rentals, mini-golf, horse-back riding trails and zip lining. Let’s not forget about the abundance of fishing. Food and shopping options galore. Check out the many restaurants, winery’s, brewery’s and plenty of shopping.

About a three-hour drive from the Tulsa area; take US-75 south to OK-3 in Pushmataha County, exit 16, follow OK-3 to US-259 N/N Park Dr. Broken Bow. (continued on page 44) (continued on next page) WWW.VALUENEWS.COM MAY 2020 ROGERS COUNTY VALUE NEWS

| 41

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(continued from page 41)

Found in the Wichita Mountains, Medicine Park not only is home to waterfalls, it is also at the base of the Wichita Mountains. Bath Lake allows swimming and is open 7 days a week, starting Memorial Day weekend through Labor Day. Hours: 10 a.m. to 8 p.m. It does not cost anything to visit for the day, it does cost $2 to swim along the falls. Campgrounds and cabins are available to rent for overnight or longer stays. The beauty extends beyond the falls into the town as you look around you will see walls of granite and cobblestone that naturally grows. The town’s history includes outlaws and horse thieves, as well as Will Rogers, Wiley Post, Frank Phillips, Bo Wills, Al Capone, Bonnie and Clyde, Pretty Boy Floyd, and Roy Rogers and Dale Evans. Such beauty and history are only a few reasons to come visit. Hoka Hey Motorcycle Challenge July 15-18 the starting point for a 10,000-mile journey covering 48 states with an End of Road Party on July 28th.

About a three-hour drive from the Tulsa Area; I-44 west to OK-49, exit 45, follow OK-49 to East Lake Drive in Medicine Park.

One of the most famous waterfalls in Oklahoma, this 77 ft. Beauty is a must see. This waterfall is breathtakingly beautiful, so bring your camera. You can’t swim in the waterfall’s crystal clear water but there are places to swim nearby. Admission into the park is $5 per vehicle.

Campsites are also available for animal charge. Close by there are several outdoor activities for family fun; hiking, wildlife watching, biking, and fishing. There are several restaurants and shopping close as well. A tidbit of history; West Siloam Springs which is close by the Natural Falls in Colcord, was originally known as “Dripping Springs,” which became popular and prosperous due to the summer health resort known for the healing powers of its spring waters. The falls were used as a backdrop in the movie, “Where the Red Fern Grows” in 1973.

Just a short drive about an hour away from the Tulsa area; take I-244/US-412 east towards Arkansas. Follow US-412 East/US-59 South to your destination in Dripping Springs.

44 |

VALUE NEWS ROGERS COUNTY MAY 2020 WWW.VALUENEWS.COM

Oklahoma’s tallest and most stunning waterfall. Turner Falls park is open 24 hours a day for you campers, the campgrounds fill up quickly during the summer so call ahead and reserve your spot. There are cabins for rent nearby as well.

Day admission is also available and is open 6 a.m. to 8:30 p.m., children under five are free. Tickets are purchased per day per person ranging from $7-$14. The park has been a place where people go to enjoy since 1868. There are two natural swimming pools, caves, nature trails and natural wildlife to explore. It’s also known as the “Heart of the Arbuckle’s.”

Less than a three-hour drive from the Tulsa area. Take I-44 West to I-35 South, exit 51 for US-77 toward Turner Falls.

Chickasaw National Recreation has the most popular falls in Travertine. Summer heat can overheat the smallest to the biggest of kids.

Enjoy swimming in ice-cold waters while delighting in the elegance of the falls. Enjoy picnicking, hiking, camping, boating and fishing. Be sure to stop by the Travertine Nature Center open Thursday through Monday from 9 a.m. to 5:30 p.m. Children can participate in the park’s Junior Ranger program and earn a Junior Ranger patch, badge and certificate. The falls and natural pools were once considered to be “healing waters” in the 1910-20’s.

Admission: a day-trip is completely free to enjoy. For folks who want to make a weekend of it, camping fees range from $14 to $30 plus a $9 reservation fee. According to the National Park Service, you must make your reservation for a campsite no later than seven days from the date you’re looking to camp out.

Less than a three-hour drive from the Tulsa area, take I-44 west to US-377 south to Murray County. Take Perimeter Road to your destination.

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Time for a New Roof?

call today to schedule a free inspection!

We can do everything contactless, from the inspection, to claim to installation.

r e s i d e n t i a l • c o m m e r c i a l • f a m i ly o w n e d a n d o p e r at e d f o r o v e r 4 0 y e a r s For over 42 years, Black Hat Cleaning Services owner David Harris, Sr. has been serving N.E. Oklahoma.

Approximately 2,900 home clothes dryer fires are reported each year in Oklahoma, cause an estimated 5 deaths, 100 injuries, and $35 million in property loss.

The leading cause of home clothes dryer fires is failure to clean them (34%).

Keep your home safe from fire hazards with your dryer vent and chimney cleaning.

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It’s Spring Cleaning Time

20 OFF $20 OFF chimney cleaning

Keep your home safe and smelling nice!

Stay Safe

dryer vent cleaning

Maintain safer operation of your chimney system.

reduce risk of fire reduce energy costs reduce drying times

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(918)747-1510 www.blackhatnow.com

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VALUES

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