Strong and Healthy Oklahoma

1Introduction

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Table of ContentsLetter 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

What is Strong and Healthy Oklahoma?

Who can benefit from the guide?

Are you ready to be strong and healthy?

Increase breastfeeding

Introduction

Eat better

Move more

Where you live, work and learn.

Be tobacco-free

Resources across our state

Appendices

Summary

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6 Strong and Healthy Oklahoma

Introduction

What is Strong and Healthy Oklahoma?

Who Can Benefit from the Guide?

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.

Adults — 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 — 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.

Healthier living can benefit all Oklahomans.

7Introduction

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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.

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!

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.


Don’t Get Stuck in a Health RutArthritis 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.

ObesityMore 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.

9Introduction

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.

Physical limitations don’t need to slow you down. There are many activities and resources available throughout Oklahoma to improve your health.

Find the resources you need in the guide.

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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).


Where we live

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?

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.

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

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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 nation’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 rock-climbing wall downtown to grocery shopping at one of our many farmer’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 Oklahoma’s first resort area developed during the 1920s and ’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.

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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.

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.


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?

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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!


Where we workOklahoma’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

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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.

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Promoting Breathe Easy, a tobacco-free workplace, and the Oklahoma Tobacco Helpline.

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Introduction

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

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

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 farmer’s market. What does your workplace offer?

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.


Where we learnOklahomans 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’

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

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

Build teamwork, encourage healthy competition and build math skills.

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

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

Learn to focus, redirect stress and relax.

Gardening

Hide & Seek

Horseshoes

Soccer

Walking

Yoga

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Oklahoma recognizes those leading the way in healthy learning

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.

It’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.

Oklahoma Fit Kids Coalition strives to reduce childhood obesity by improving the health and well-being of Oklahoma youth and families.

REACH 2010—Physical Activity to Reduce Cardiovascular Disease and DiabetesAmerican 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.

Introduction

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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 — 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.

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Are you ready to be strong and healthy?

Introduction

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achieving your goal to eat better, move more and be tobacco-free. Check which describes you the best.

Strong And Healthy

I am “strong & healthy” 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. 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.


Achieving your Health GoalOnly 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! You’ll be glad you did.

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Introduction

Adult Personal Health Profile

Name:

Date: Age: Height:

Weight: BMI:

Measuring your waist size.

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.

Men > 40 inches = increased risk for health problems

Women > 35 inches = increased risk for health problems

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4.

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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.

Waist Size: (Inches)


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)=

Athletes and bodybuildersThe 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.

Body Mass Index (BMI)Body Mass Index (BMI) is a number calculated from a person’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.

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Introduction

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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.


BMI Ranges

Underweight = 18.5 or lessNormal weight = 18.5 - 24.9Overweight = 25 - 29.9

Mild obesity = 30 - 34.9Moderate obesity = 35 - 39.9Extreme obesity = 40 or higher

BMI indicates that I am (check one):

My risk factors include (check all that apply):

Physical inactivityTobacco usePoor eating habitsHigh blood pressure (hypertension)High blood glucose (sugar)High LDL cholesterol (bad cholesterol)Low HDL cholesterol (good cholesterol)High triglyceridesFamily history of heart diseaseFamily history of strokeFamily history of diabetesFamily 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.

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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 low-fat 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

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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?

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

Weight Category BMI Recommended Gains

Underweight

Normal Weight

Overweight

Obese

Other:

Twin Pregnancy

Triplet Pregnancy

19.8 or less

19.8 - 26

26 - 29

29 or higher

28 - 40 Ibs

25 - 35 Ibs

15 - 25 Ibs

15 Ibs

34 - 45 Ibs

50 Ibs

Source: Institute of Medicine

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.

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Eat Better

Eat BetterThe 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.


Vary your veggies;

Make half your grains whole;

Focus on fruits;

Go lean with protein; and

Choose calcium-rich foods.

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Healthy eating tips include:

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.

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Eat Better

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 outHave 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.

FRUITSVEGETABLES MILK MEAT & BEANSGRAINS

MyPyramid.gov

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 — an important additional recommendation for a healthy way of life.


How many calories do you need?

Source: USDA Dietary Guidlines for Americans, 2005

Activity Level

Sex

Female

Male

Child

Age (years)

4 - 8

9 - 13

14 - 18

19 - 30

31 - 50

51 +

4 - 8

9 - 13

14 - 18

19 - 30

31 - 50

51 +

2 - 3

Sedentary

1,200

1,600

1,800

2,000

1,800

1,600

1,400

1,800

2,200

2,400

2,200

2,000

1,000

Moderately active

1,400 - 1,600

1,600 - 2,000

2,000

2,000 - 2,200

2,000

1,800

1,400 - 1,600

1,800 - 2,200

2,400 - 2,800

2,600 - 2,800

2,400 - 2,600

2,200 - 2,400

1,000 - 1,400

Active

1,400 - 1,800

1,800 - 2,200

2,400

2,400

2,200

2,000 - 2,200

1,600 - 2,000

2,000 - 2,600

2,800 - 3,200

3,000

2,800 - 3,000

2,400 - 2,800

1,000 - 1,400

Calories

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.

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Eat Better

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

The challenges ...

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.

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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.

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

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.

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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, high-calorie 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:

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, suchas “one pill a day is all you need.”

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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 publishedwithout peer review.

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

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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 well-balanced meals.


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.

The solutions ...

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.

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The following is a list of strategies you and your family can try to include in your diets.

Strategies for healthy eating

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.

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

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

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.

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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.

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Breakfast is the most important meal of the day

Brown-bag it

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.

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Pack a snack

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.

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Portion distortion

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VegetablesEat 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.

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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.

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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 high-calorie options.

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Vary your veggies

Curb your appetite

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).

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Let us eat lettuce

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.

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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.

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You have options

Enjoy fresh, frozen and canned vegetables

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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.

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Herbs to have

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.

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Veggies to go

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.

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FruitsEat 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.

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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.

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Do you have a sweet tooth?

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.

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Berry pickin’

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.

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Eat dessert

Substitute fruit for cake, pie or ice cream at the next school party.

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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.

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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.

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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.

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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.

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Get the skinny on fat

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, bite-sized pieces.

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Oils

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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.

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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.

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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.

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

Eat Better

Dairy

Drink three glasses of milk a day.•


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Two a day

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Meat and beans

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.

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.

Prepare your meats with no added fat.•

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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.

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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.

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:

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

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Mindful of mercury


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.

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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.

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Eat Better


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.

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Portion control is out of control

Quick tips to remember

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.

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You are what you eat

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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.

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Stay hydrated

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.

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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 sugar-sweetened drinks to diet drinks first.

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Hunger versus thirst

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.

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Never skip a meal

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.

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Snack time

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

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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.

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Dining out

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.

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Breakfast and lunch

Eat Better


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.

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Worksite wellness market

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.

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Try foods with Omega-3 fats

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.

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Buffet? No way ...

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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.

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It takes a village ...

Eat Better


Sign up for your grocer’s bonus/discount card for additional savings.

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.

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Saving money while you shop

Money-saving tipsDon’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.

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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.

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Eat Better


Breastfeeding helps save moneyThe 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.

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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.

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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.

BreastfeedingCongratulations 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?

Do you also know there are added benefits for moms as well as babies?

Breastfeeding mothers:

Eat Better


Help your child growEat 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.

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The challenges ...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.

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

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, don’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.


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.

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Live and learn

Tell nurses in the hospital you want to breastfeed, and don’t let them give your baby formula or pacifiers.

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Make a request

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.

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Breastfeeding is cheaper than buying formula.

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

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Eat Better

Read all about it

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.

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Healthy communities

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.

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Healthy worksites


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.

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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.

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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.

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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.

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Eat Better

Dad’s Guide to Breastfeeding.

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.

Dads are an important source of support and have a powerful influence in the feeding decision for their baby.

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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.

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:

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!

Remember


Heart disease

Colon cancer

Stroke

Type II Diabetes

High blood cholesterol

High blood pressure

Pain associated with arthritis

Stress

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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:

Complement healthy eating with an active lifestyle.

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Move More

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.

The challenges ...

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

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

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.

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.


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.

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Move More

Moderate-intensity physical activity refers to a level of effort in which a person should experience some increase in breathing or heart rate.

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.

What is moderate physical activity?

A moderate amount of physical activity will use approximately 150 calories (kcal) of energy per day, or 1,000 calories per week.

Activity Minutes

Stair climbing

Jumping rope

Raking leaves

Walking two Miles

Gardening

Playing touch football

Playing volleyball

Washing and waxing a car

15

15

30

45

30

30

60

45

45

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60

Pushing a child in a stroller 1 ½ miles

Propelling self in wheelchair

Washing windows or floors


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.

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Move More

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.

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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.


Join a club

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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

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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

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Move More

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.

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Join your planning council

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

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

Post pedestrian crossing signs in communities to alert drivers.

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

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Neighborhood associations

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.

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Healthy schools

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

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.

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Knowledge is the key to success

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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.

All work and no play — no way!

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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.

Healthy worksites

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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.

Promote stairs at work

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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.

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Move More

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.

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Take the initiative

Have you seen this person lately?Are you a multitasking mom? Are you a stay-at-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.


Worksite Wellness

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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.

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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.

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.

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Move More

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.


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 bodyTake 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.

3.

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5.

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.

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Be Tobacco Free

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Be Tobacco Free

The facts ...About one-quarter of adult Oklahomans smoke — 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.


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 smoking-attributable 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 Oklahoma’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.

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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.

The tobacco industry continues to pour billions of dollars into advertising their deadly products, and targets those who are most vulnerable — youth, minority populations and poor.


8/96-4/02 0792.12

The American Cancer Society offers quit smokingprograms and literature. For more information callyour American Cancer Society office or visit ourwebsite.

24 hours a day/seven days a week

1-800-ACS-2345www.cancer.org

Within 20 minutes of smoking that last cigarette, the bodybegins a series of changes that con-tinue for years. All benefitsare lost by smoking just onecigarette a day, accor-ding to the AmericanCancer Society.

• Blood pressuredrops to normal

• Pulse rate dropsto normal

• Body temperatureof hands and feetincreases to normal

• Carbon monoxide levelin blood drops to normal

• Oxygen level in bloodincreases to normal

• Nerve ending startregrowing

• Ability to smell andtaste is enhanced

• Coughing, sinuscongestion, fatigue,shortness of breathdecrease

• Cilia regrow in lungsincreasing ability tohandle mucus, clean thelungs, reduce infection

• Body’s overall energyincreases

• Lung cancer deathrate similar to that ofnonsmokers

• Precancerous cellsare replaced

• Risk of cancer ofthe mouth, throat,esophagus, bladder,kidney andpancreasdecreases

• Risk of coronary heart disease is that of a nonsmoker

• Excess risk of coronary heartdisease is half that of a smoker

• Lung cancer death rate foraverage former smoker (onepack a day) decreases byalmost half

• Stroke risk is reduced to thatof a nonsmoker 5-15 yearsafter quitting

• Risk of cancer of the mouth,throat and esophagus is halfthat of a smoker’s

• Chance of heart attackdecreases

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

30 percent

SOURCE: The American Cancer Society, Centers for Disease Control Art Concept by: Randee S. Fox/Seattle Times






















30 percent























30 percent


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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.

The solutions ...

Call the Helpline

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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) 793-1552.

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

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.

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


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•

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

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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.

Counter-Marketing

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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.

Tobacco Cessation

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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.

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Make a request

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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

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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.

Breathe Easy

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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.


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!

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Ext.

Serv

ice

Coun

ty O

ffice

sNu

tritio

n an

d Br

east

feed

ing

Educ

atio

nCh

erok

ee(5

80) 5

96-3

131

Heal

thy

Okla

hom

aNu

tritio

n Ed

ucat

ion,

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sica

l Act

ivity

Cher

okee

(580

) 569

-317

2Ri

vers

ide

Chur

ch o

f Chr

ist

Arth

ritis

Fou

ndat

ion

Exer

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Pro

gram

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n(5

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74-2

224

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ogra

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tyCo

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t Num

ber

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sum

er S

cien

ces

Okla

hom

a Ex

tens

ion

Nutri

tion

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atio

nAn

tlers

(580

) 298

-556

3


CONS

UMER

RES

OURC

ES -

WW

W.S

TRO

NG

AND

HEAL

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OK.

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a Co

unty

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lth D

epar

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tion

Prog

ram

, Tob

acco

Use

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vent

ion

and

Cess

atio

nAt

oka

(580

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-211

6At

oka

Mun

icip

al P

ool

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min

gAt

oka

(580

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-614

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ggy

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seba

ll, S

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all,

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grou

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oka

(580

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ek S

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kFi

shin

gAt

oka

(580

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laho

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Ext.

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ice

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ty O

ffice

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tritio

n an

d Br

east

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ing

Educ

atio

nAt

oka

(580

) 889

-733

7He

alth

y Ok

laho

ma

Nutri

tion

Educ

atio

n, P

hysi

cal A

ctiv

ityAt

oka

(580

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8An

gel F

ood

Min

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tritio

n Pr

ogra

mLa

ne(5

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89-7

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er C

ount

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me

Prog

ram

City

Cont

act N

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aver

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nty

Heal

th D

epar

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IC-

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tion

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ram

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25-3

693

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er D

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te P

ark

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atur

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aver

(580

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aver

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lth A

war

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s Pa

rtner

ship

Wal

k Th

is W

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Beav

er(5

80) 6

25-3

693

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ial H

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aver

(580

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ty o

f Bea

ver

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aver

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-307

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aver

Sen

ior C

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ns C

ente

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tritio

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mBe

aver

(580

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-318

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aver

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tritio

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aver

(580

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-318

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(age

s 3-

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aver

(580

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-369

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aver

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te P

ark

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s 3-

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ityBe

aver

(580

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-337

3Ok

laho

ma

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ive

Ext.

Serv

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ty O

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tritio

n an

d Br

east

feed

ing

Educ

atio

n, P

hysi

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aver

(580

) 625

-346

4

Beck

ham

Cou

nty

Nam

ePr

ogra

mCi

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ntac

t Num

ber

Okla

hom

a Co

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ativ

e Ex

t. Se

rvic

e Co

unty

Offi

ces

Nutri

tion

Educ

atio

nAl

tus

(580

) 482

-082

3El

k Ci

ty P

ublic

Sch

ools

Toba

cco

Use

Prev

entio

n an

d Ce

ssat

ion,

Afte

r Sch

ool P

rogr

ams

Elk

City

(580

) 225

-017

5El

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ty F

arm

ers

Mar

ket

Fres

h, L

ocal

ly G

row

n Pr

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k Ci

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93-4

449

Grea

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Med

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(bre

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k Ci

ty(5

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511

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blic

Sch

ools

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r Sch

ool P

rogr

amSa

yre

(580

) 928

-201

3Ok

laho

ma

Coop

erat

ive

Ext.

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ice

Coun

ty O

ffice

sNu

tritio

n an

d Br

east

feed

ing

Educ

atio

n, P

hysi

cal A

ctiv

itySa

yre

(580

) 928

-213

9Be

ckha

m C

ount

y He

alth

Dep

artm

ent

WIC

- N

utrit

ion

Prog

ram

Sayr

e(5

80) 9

28-5

551

City

of E

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ityTo

bacc

o Us

e Pr

even

tion

and

Cess

atio

nEl

k Ci

ty(5

80) 2

25-6

247

89

MOV

E M

ORE

RESO

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S

Resources

Blai

ne C

ount

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me

Prog

ram

City

Cont

act N

umbe

rBl

aine

Cou

nty

Heal

th D

epar

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tW

IC -

Nut

ritio

n Pr

ogra

mW

aton

ga(5

80) 6

23-7

977

Okla

hom

a Co

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ativ

e Ex

t. Se

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unty

Offi

ces

Nutri

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and

Brea

stfe

edin

g Ed

ucat

ion,

Phy

sica

l Act

ivity

Wat

onga

(580

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-519

5Ro

man

Nos

e Re

sort

Park

Swim

min

g, T

enni

s, V

olle

ybal

l, Tr

ails

, Fis

hing

Wat

onga

(580

) 623

-421

5Ki

ngfis

her C

ount

y He

alth

Dep

artm

ent

Toba

cco

Use

Prev

entio

n an

d Ce

ssat

ion

King

fishe

r(4

05) 3

75-3

008

Brya

n Co

unty

Nam

ePr

ogra

mCi

tyCo

ntac

t Num

ber

Brya

n Co

unty

Hea

lth D

epar

tmen

tW

IC -

Nut

ritio

n Pr

ogra

mDu

rant

(580

) 924

-428

5So

uthe

aste

rn O

klah

oma

Stat

e Un

iver

sity

Toba

cco

Use

Prev

entio

n an

d Ce

ssat

ion,

Arth

ritis

Fou

ndat

ion

Aqua

tic P

rogr

amDu

rant

(580

) 745

-287

1

Ange

l Foo

d M

inis

tries

Nutri

tion

Prog

ram

Dura

nt(5

80) 9

24-0

800

Okla

hom

a Co

oper

ativ

e Ex

t. Se

rvic

e Co

unty

Offi

ces

Nutri

tion

and

Brea

stfe

edin

g Ed

ucat

ion,

Phy

sica

l Act

ivity

Dura

nt(5

80) 9

24-5

312

Med

ical

Cen

ter o

f Sou

thea

ster

n Ok

laho

ma

Toba

cco

Cess

atio

n, B

reas

tfeed

ing

Clas

ses

Dura

nt(5

80) 9

24-3

080

Heal

thy

Okla

hom

aNu

tritio

n Ed

ucat

ion,

Phy

sica

l Act

ivity

Dura

nt(5

80) 9

24-5

312

Cadd

o Co

unty

Nam

ePr

ogra

mCi

tyCo

ntac

t Num

ber

Okla

hom

a Co

oper

ativ

e Ex

t. Se

rvic

e Co

unty

Offi

ces

Nutri

tion

and

Brea

stfe

edin

g Ed

ucat

ion,

Phy

sica

l Act

ivity

Anad

arko

(405

) 247

-337

6Ca

ddo

Coun

ty H

ealth

Dep

artm

ent

WIC

- N

utrit

ion

Prog

ram

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, W

ashi

ta C

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80) 2

47-2

507

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thy

Okla

hom

aNu

tritio

n Ed

ucat

ion,

Phy

sica

l Act

ivity

Anad

arko

(405

) 247

-337

6An

gel F

ood

Min

istri

esNu

tritio

n Pr

ogra

mCa

rneg

ie(5

80) 6

54-2

629

Fort

Cobb

Sta

te P

ark

Fish

ing,

Pla

ygro

und

Fort

Cobb

(405

) 643

-224

9Re

d Ro

ck C

anyo

n St

ate

Park

Volle

ybal

l, Pl

aygr

ound

, Sw

imm

ing

Hint

on(4

05) 5

42-6

344

ASCO

G Ar

ea N

utrit

ion

Cent

erNu

tritio

n Pr

ogra

mHi

nton

(405

) 542

-645

4AP

ACHE

Hou

sing

Aut

horit

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thrit

is F

ound

atio

n Ex

erci

se P

rogr

amAp

ache

(580

) 588

-290

5Gr

eat P

lain

s Yo

uth

and

Fam

ily S

ervi

ces

Toba

cco

Use

Prev

entio

n an

d Ce

ssat

ion

Hoba

rt(5

80) 7

26-3

383


CONS

UMER

RES

OURC

ES -

WW

W.S

TRO

NG

AND

HEAL

THY.

OK.

GOV.

Cana

dian

Cou

nty

Nam

ePr

ogra

mCi

tyCo

ntac

t Num

ber

Cana

dian

Cou

nty

Heal

th D

epar

tmen

tW

IC -

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ritio

n Pr

ogra

mEl

Ren

o(4

05) 2

62-0

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Ross

See

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/Tru

e Va

lue

Fres

h, L

ocal

ly G

row

n Pr

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o(4

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456

Curv

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ght M

anag

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tritio

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o(4

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245

Rock

Isla

nd G

ymW

eigh

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agem

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El R

eno

(405

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1000

EL R

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Farm

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Mar

ket

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Mob

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of E

l Ren

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nior

Mea

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El R

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(405

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-862

3El

Ren

o Co

mm

unity

Clin

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abet

es E

duca

tion

El R

eno

(405

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-066

2OS

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ativ

e Ex

tens

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Offic

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El R

eno

(405

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-015

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Prev

entio

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sour

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ente

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bacc

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Ren

o(4

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50-6

886

Free

dom

Tra

il Pa

rkRe

crea

tiona

l Par

kEl

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o(4

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680

Heal

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Okla

hom

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sica

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El R

eno

(405

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-015

5Ok

laho

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Coop

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ty O

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feed

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Educ

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Ren

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62-0

155

Publ

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wim

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191

Cart

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City

Cont

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WIC

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utrit

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Prog

ram

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ore

(580

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73-6

828

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Villa

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dmor

e(5

80) 2

23-4

174

Ange

l Foo

d M

inis

tries

Nutri

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Prog

ram

Ardm

ore

(580

) 226

-093

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YM

CA N

utrit

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Clas

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buse

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Aqua

tic P

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Okla

hom

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t. Se

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unty

Offi

ces

Nutri

tion

and

Brea

stfe

edin

g Ed

ucat

ion,

Phy

sica

l Act

ivity

Ardm

ore

(580

) 223

-657

0He

alth

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laho

ma

Nutri

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Educ

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dmor

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951

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kasa

Nat

ion

Wel

lnes

s Ce

nter

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ritis

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ndat

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Exer

cise

Pro

gram

Ardm

ore

(580

) 222

-282

8La

dies

Wor

kout

Exp

ress

Arth

ritis

Fou

ndat

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Exer

cise

Pro

gram

Ardm

ore

(580

) 224

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5Bo

ys a

nd G

irls

Club

of W

ilson

, Inc

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ter S

choo

l Pro

gram

Wils

on(5

80) 6

68-3

323

Com

mun

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helte

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Fam

ily S

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bacc

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e Pr

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and

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dmor

e(5

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26-1

838

91

RESO

URCE

S

Resources

Cher

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Cou

nty

Nam

ePr

ogra

mCi

tyCo

ntac

t Num

ber

Bill

Will

is C

omm

unity

Men

tal H

ealth

Cen

ter

Toba

cco

Use

Prev

entio

n an

d Ce

ssat

ion

Cher

okee

Co.

(918

) 207

-303

8W

este

rn H

ills

Gues

t Ran

ch &

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uoya

h St

ate

Park

Volle

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l, Sw

imm

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Hulb

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(918

) 772

-204

6Ch

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ount

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alth

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n Ed

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ion,

Arth

ritis

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Self

Help

Pr

ogra

m, T

obac

co C

essa

tion

Tahl

equa

h(9

18) 4

56-3

331

Sequ

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Sta

te P

ark

Play

grou

ndTa

hleq

uah

(918

) 772

-390

6Ok

laho

ma

Scen

ic R

iver

Com

mis

sion

Cano

eing

, Kay

akin

g, S

wim

min

gTa

hleq

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(918

) 456

-325

1Bo

ys &

Girl

s Cl

ub o

f Tah

lequ

ahAf

ter S

choo

l Pro

gram

s, B

aske

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l, Ba

seba

ll,Di

abet

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duca

tion

Tahl

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h(9

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56-6

888

Okla

hom

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oper

ativ

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t. Se

rvic

e Co

unty

Offi

ces

Nutri

tion

and

Brea

stfe

edin

g Ed

ucat

ion,

Phy

sica

l Act

ivity

Tahl

equa

h(9

18) 4

56-6

163

Kid

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ns, S

mar

t Sta

rtPl

aytim

e fo

r Par

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and

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ldre

nTa

hleq

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(918

) 456

-303

2Ch

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atio

n He

alth

Nat

ion

Phys

ical

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ivity

and

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ritio

n Pr

ogra

ms,

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king

Tra

il, T

obac

co

Cess

atio

nTa

hleq

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(918

) 453

-561

4

Tahl

equa

h Se

nior

Cen

ter

Arth

ritis

Fou

ndat

ion

Self

Help

Pro

gram

Tale

quah

(800

) 400

-452

6Go

Ye

Villa

geAr

thrit

is F

ound

atio

n Se

lf He

lp P

rogr

amTa

lequ

ah(9

18) 4

56-4

542

Choc

taw

Cou

nty

Nam

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ogra

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tyCo

ntac

t Num

ber

Raym

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Gary

Sta

te P

ark

Fish

ing,

Pla

ygro

und,

Sw

imm

ing

Fort

Tow

son

(580

) 873

-230

7Ch

octa

w C

ount

y He

alth

Dep

artm

ent

WIC

- N

utrit

ion

Prog

ram

Hugo

(580

) 326

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1An

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ood

Min

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tritio

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ogra

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go(5

80) 3

26-3

110

Hugo

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e St

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Trai

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nd F

ishi

ngHu

go(5

80) 3

26-0

303

Hugo

Far

mer

s M

arke

tFr

esh,

Loc

ally

Gro

wn

Prod

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Hugo

(580

) 326

-272

2Ok

laho

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Coop

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Ext.

Serv

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Coun

ty O

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tritio

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east

feed

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Educ

atio

n, P

hysi

cal A

ctiv

ityHu

go(5

80) 3

26-3

359

Heal

thy

Okla

hom

aNu

tritio

n Ed

ucat

ion,

Phy

sica

l Act

ivity

Hugo

(580

) 326

-335

9


CONS

UMER

RES

OURC

ES -

WW

W.S

TRO

NG

AND

HEAL

THY.

OK.

GOV.

Cim

arro

n Co

unty

Nam

ePr

ogra

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tyCo

ntac

t Num

ber

Cim

arro

n M

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ial H

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tal

WIC

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Prog

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e Ci

ty(5

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101

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k M

esa

Stat

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king

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(580

) 426

-222

2

Clev

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ePr

ogra

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tyCo

ntac

t Num

ber

Rain

bow

Fle

etNu

tritio

n Pr

ogra

mOk

laho

ma

City

(405

) 525

-311

1Ag

ing

Serv

ices

Inc.

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ls o

n W

heel

sM

oore

(405

) 793

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9He

alth

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e Cl

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(405

) 794

-342

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he L

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east

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(405

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2Cl

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artm

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pro

gram

, WIC

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n Pr

ogra

mM

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(405

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-159

1W

estw

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nis

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gue

Norm

an(4

05) 3

66-8

859

Clev

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Fam

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Nutri

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Exer

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(405

) 292

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imm

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s, T

ai C

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an(4

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66-5

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(405

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mok

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(405

) 440

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iona

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m F

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upNo

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(405

) 307

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8No

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Exer

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th S

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rman

(405

) 329

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Reg

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47-1

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(405

) 307

-661

5No

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Reg

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Hea

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Phys

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Act

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(age

s 9-

18)

Norm

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Norm

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arm

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Mar

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Fres

h, L

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row

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(405

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93

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(405

) 321

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4

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unty

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tW

IC -

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ritio

n Pr

ogra

mNo

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(405

) 321

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8He

alth

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laho

ma

Nutri

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Educ

atio

n, P

hysi

cal A

ctiv

ityNo

rman

(580

) 326

-335

9No

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uth

Norm

an,

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(405

) 307

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3

Com

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Educ

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Okla

hom

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13-1

125

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ber

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Heal

th D

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tW

IC -

Nut

ritio

n Pr

ogra

mCo

alga

te(5

80) 9

27-2

367

Okla

hom

a Co

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ativ

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t. Se

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e Co

unty

Offi

ces

Nutri

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and

Brea

stfe

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g Ed

ucat

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Phy

sica

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Coal

gate

(580

) 927

-226

2He

alth

y Ok

laho

ma

Nutri

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Educ

atio

n, P

hysi

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alga

te(5

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27-2

262

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ship

for C

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se P

reve

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(580

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6

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ools

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che

(580

) 439

-290

2AS

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Area

Nut

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92-4

980

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G Ar

ea N

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Cent

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(580

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8Co

man

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ty H

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WIC

- N

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Prog

ram

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ton

(580

) 248

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cco

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ssat

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ton

(580

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ls P

rogr

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wto

n(5

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57-5

396

Fam

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sum

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cien

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klah

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Exte

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nCo

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unity

Nut

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ion

Prog

ram

Law

ton

(580

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mLa

wto

n(5

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55-5

110

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gue

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stfe

edin

g Su

ppor

t Gro

upLa

wto

n(5

80) 6

95-7

175


CONS

UMER

RES

OURC

ES -

WW

W.S

TRO

NG

AND

HEAL

THY.

OK.

GOV.

YMCA

of L

awto

n Ok

laho

ma

Stre

ngth

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inin

g, W

alki

ng, Y

oga,

Tai

Chi

, Wei

ght M

anag

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t, Ae

robi

cs, S

tudi

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clin

g, S

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Abu

se P

reve

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ater

Ar

thrit

is F

ound

atio

n Ex

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se P

rogr

am

Law

ton

(580

) 355

-962

2

Cent

er fo

r Cre

ativ

e Li

ving

Seni

or A

ctiv

ities

: Exe

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e Cl

asse

s, S

quar

e Da

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g, A

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atio

n Ex

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se P

rogr

amLa

wto

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48-0

471

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my

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& G

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57-7

541

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reve

ntio

n Ne

twor

kTo

bacc

o Pr

even

tion

Educ

atio

nLa

wto

n(5

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55-2

168

Holy

Fam

ily W

alke

rs V

olks

mar

chW

alki

ng G

roup

Law

ton

(580

) 357

-293

0Ok

laho

ma

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Coun

ty O

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cal A

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wto

n(5

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53-1

045

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nim

o Se

nior

Nut

ritio

n Ce

nter

Arth

ritis

Fou

ndat

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Exer

cise

Pro

gram

Law

ton

(580

) 355

-620

6

Cotto

n Co

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ePr

ogra

mCi

tyCo

ntac

t Num

ber

Cotto

n Co

unty

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lth D

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ion

Prog

ram

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(405

) 875

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alte

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75-3

136

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ber

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et C

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ark

Wal

king

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aseb

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ic T

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layg

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(918

) 541

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56-7

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(918

) 256

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lic S

choo

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choo

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gram

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56-4

484

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ark

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ta(9

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56-8

595

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hom

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56-7

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Offi

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tion

and

Brea

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ucat

ion,

Phy

sica

l Act

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Kelly

ville

(918

) 224

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2Tr

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vent

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urce

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ter

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cco

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entio

n an

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ssat

ion

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lpa

(918

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tate

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nfor

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inis

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aho

(580

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Nutri

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hysi

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apah

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23-2

291

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choo

lAf

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choo

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gram

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ton

(580

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alW

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rd(5

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43-2

443

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202

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mun

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unity

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den

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) 253

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(918

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221

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unity

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as U

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) 868

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tura

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tate

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kPl

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hing

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(918

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CONS

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RES

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WW

W.S

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AND

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hom

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and

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351

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351

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tyCo

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t Num

ber

Arne

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wn

Park

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nett

(580

) 885

-783

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iling

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ing

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lsW

alki

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ilsAr

nett

(800

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nett

(580

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alth

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nett

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ram

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(580

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unity

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(580

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) 237

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(580

) 234

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ng T

rails

: Mea

dow

lake

Par

k, C

ham

plin

Par

k, C

ross

lin P

ark

Enid

(580

) 234

-617

0Oa

kwoo

d Ch

ristia

n Ch

urch

Act

ivity

Cen

ter

Arth

ritis

Fou

ndat

ion

Exer

cise

Pro

gram

Enid

(580

) 234

-446

4Bi

rthw

ise

Birth

Cen

ter

Pren

atal

& B

reas

tfeed

ing

Clas

ses

Enid

(580

) 242

-387

0

97

RESO

URCE

S

Resources

Garfi

eld

Coun

ty H

ealth

Dep

artm

ent

WIC

- N

utrit

ion

Prog

ram

Enid

(580

) 233

-065

0En

id F

arm

ers

Mar

ket

Fres

h, L

ocal

ly G

row

n Pr

oduc

eEn

id(5

80) 2

37-1

228

Okla

hom

a Co

oper

ativ

e Ex

t. Se

rvic

e Co

unty

Offi

ces

Nutri

tion

and

Brea

stfe

edin

g Ed

ucat

ion,

Phy

sica

l Act

ivity

Enid

(580

) 237

-122

8He

alth

y Ok

laho

ma

Nutri

tion

Educ

atio

n, P

hysi

cal A

ctiv

ityEn

id(5

80) 2

37-1

228

Lam

esa

Poin

t Apa

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tsCh

roni

c Di

seas

e Se

lf M

anag

emen

t Pro

gram

En

id(5

80) 2

37-4

449

Mea

dow

s Po

int A

partm

ents

Chro

nic

Dise

ase

Self

Man

agem

ent P

rogr

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id(5

80) 2

34-4

812

Enid

Sen

ior C

ente

rCh

roni

c Di

seas

e Se

lf M

anag

emen

t Pro

gram

Enid

(580

) 233

-317

1Ru

rne

Heal

th P

roje

cts

Toba

cco

Use

Prev

entio

n an

d Ce

ssat

ion

Enid

(580

) 213

-317

3La

hom

a To

wn

Hall

Arth

ritis

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ndat

ion

Exer

cise

Pro

gram

Laho

ma

(580

) 237

-481

0

Garv

in C

ount

yNa

me

Prog

ram

City

Cont

act N

umbe

rAn

gel F

ood

Prog

ram

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tion

Prog

ram

May

svill

e(4

05) 8

67-4

375

Garv

in C

ount

y He

alth

Dep

artm

ent

WIC

- N

utrit

ion

Prog

ram

Paul

s Va

lley

(405

) 238

-734

6Ok

laho

ma

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ive

Ext.

Serv

ice

Coun

ty O

ffice

sNu

tritio

n an

d Br

east

feed

ing

Educ

atio

n, P

hysi

cal A

ctiv

ityPa

uls

Valle

y(4

05) 2

38-6

681

Bosa

Cen

ter

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ritis

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ndat

ion

Aqua

tic P

rogr

amPa

uls

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y(4

05) 2

38-1

238

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s Va

lley

Gene

ral H

ospi

tal

Brea

stfe

edin

g Cl

asse

s (L

amaz

e Co

urse

)Pa

uls

Valle

y(4

05) 2

38-5

501

Paul

s Va

lley

Seni

or C

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rEn

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y(4

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07-9

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ber

Grad

y Co

unty

Hea

lth D

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tmen

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IC -

Nut

ritio

n Pr

ogra

mCh

icka

sha

(405

) 224

-202

2An

gel F

ood

Min

istri

esNu

tritio

n Pr

ogra

mCh

icka

sha

(405

) 224

-126

5Gr

ady

Coun

ty F

amily

YM

CAPh

ysic

al A

ctiv

ityCh

icka

sha

(405

) 224

-228

1Ch

icka

sha

Farm

ers

Mar

ket

Fres

h, L

ocal

ly G

row

n Pr

oduc

eCh

icka

sha

(405

) 224

-504

0Ok

laho

ma

Coop

erat

ive

Ext.

Serv

ice

Coun

ty O

ffice

sNu

tritio

n an

d Br

east

feed

ing

Educ

atio

n, P

hysi

cal A

ctiv

ityCh

icka

sha

(405

) 224

-221

6AS

COG

Area

Nut

ritio

n Ce

nter

Nutri

tion

Prog

ram

Verd

en(4

05) 4

53-7

590


CONS

UMER

RES

OURC

ES -

WW

W.S

TRO

NG

AND

HEAL

THY.

OK.

GOV.

Gran

t Cou

nty

Nam

ePr

ogra

mCi

tyCo

ntac

t Num

ber

Gran

t Cou

nty

Heal

th D

epar

tmen

tW

IC -

Nut

ritio

n Pr

ogra

mM

edfo

rd

(580

) 395

-290

6An

gel F

ood

Min

istri

esNu

tritio

n Pr

ogra

mM

edfo

rd

(580

) 395

-253

5Ok

laho

ma

Coop

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Ext.

Serv

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Coun

ty O

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sNu

tritio

n an

d Br

east

feed

ing

Educ

atio

n, P

hysi

cal A

ctiv

ityM

edfo

rd

(580

) 395

-213

4He

alth

y Ok

laho

ma

Nutri

tion

Educ

atio

n, P

hysi

cal A

ctiv

ityM

edfo

rd

(580

) 395

-213

4

Gree

r Cou

nty

Nam

ePr

ogra

mCi

tyCo

ntac

t Num

ber

Gree

r Cou

nty

Heal

th D

epar

tmen

tW

IC -

Nut

ritio

n Pr

ogra

mM

angu

m(5

80) 7

82-5

531

Okla

hom

a Co

oper

ativ

e Ex

t. Se

rvic

e Co

unty

Offi

ces

Nutri

tion

and

Brea

stfe

edin

g Ed

ucat

ion,

Phy

sica

l Act

ivity

Man

gum

(580

) 782

-550

2So

uthw

est O

klah

oma

Com

mun

ity A

ctio

n Gr

oup,

Inc.

Toba

cco

Use

Prev

entio

n an

d Ce

ssat

ion

Altu

s(5

80) 4

82-1

290

Harm

on C

ount

yNa

me

Prog

ram

City

Cont

act N

umbe

rHa

rmon

Cou

nty

Heal

th D

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tW

IC -

Nut

ritio

n Pr

ogra

mHo

llis

(580

) 688

-334

8Ok

laho

ma

Coop

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ive

Ext.

Serv

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Coun

ty O

ffice

sNu

tritio

n an

d Br

east

feed

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Educ

atio

n, P

hysi

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ityHo

llis

(580

) 688

-358

4So

uthw

est O

klah

oma

Com

mun

ity A

ctio

n Gr

oup,

Inc.

Toba

cco

Use

Prev

entio

n an

d Ce

ssat

ion

Altu

s(5

80) 4

82-1

290

Harp

er C

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me

Prog

ram

City

Cont

act N

umbe

rHa

rper

Cou

nty

Heal

th D

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IC -

Nut

ritio

n Pr

ogra

mBu

ffalo

(580

) 735

-610

0Ha

rper

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nty

Com

mun

ity H

ospi

tal

Nutri

tion

Buffa

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35-2

555

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Sta

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tritio

n Ed

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Phy

sica

l Act

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Buffa

lo(5

80) 5

33-4

200

Buffa

lo S

enio

r Citi

zens

Cen

ter

Nutri

tion

Buffa

lo(5

80) 7

35-2

740

Doby

Spr

ings

Par

kHi

king

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lo(5

80) 7

3526

54Ok

laho

ma

Coop

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ive

Ext.

Serv

ice

Coun

ty O

ffice

sNu

tritio

n an

d Br

east

feed

ing

Educ

atio

n, P

hysi

cal A

ctiv

ityBu

ffalo

(580

) 735

-225

2La

vern

e Se

nior

Citi

zens

Cen

ter

Nutri

tion

Lave

rne

(580

) 921

-367

2Ha

rper

Cou

nty

Turn

ing

Poin

tNu

tritio

n Ed

ucat

ion,

Phy

sica

l Act

ivity

Lave

rne

(580

) 921

-202

9

99

RESO

URCE

S

Resources

Hask

ell C

ount

yNa

me

Prog

ram

City

Cont

act N

umbe

rHa

skel

l Cou

nty

Heal

th D

epar

tmen

tW

IC -

Nut

ritio

n Pr

ogra

mSt

igle

r(9

18) 9

67-3

304

Hask

ell C

ount

y Fa

rmer

s M

arke

tFr

esh,

Loc

ally

Gro

wn

Prod

uce

Stig

ler

(918

) 967

-868

1Ok

laho

ma

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ive

Ext.

Serv

ice

Coun

ty O

ffice

sNu

tritio

n an

d Br

east

feed

ing

Educ

atio

n, P

hysi

cal A

ctiv

itySt

igle

r(9

18) 9

67-4

330

Ange

l Foo

d M

inis

tries

Nutri

tion

Prog

ram

Whi

tefie

ld(9

18) 9

67-3

614

Hugh

es C

ount

yNa

me

Prog

ram

City

Cont

act N

umbe

rCa

lvin

Nut

ritio

n Si

teSe

nior

Mea

ls P

rogr

amCa

lvin

(405

) 654

-252

0Du

stin

Pub

lic S

choo

lTo

bacc

o Us

e Pr

even

tion

and

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atio

n Du

stin

(918

) 656

-321

1Jo

hn C

row

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ound

atio

n / R

ural

Tob

acco

Com

mitt

eeSm

okin

g Ce

ssat

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Prog

ram

s, T

obac

co P

reve

ntio

n an

d Ce

ssat

ion

Dust

in(9

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905

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envi

lle N

ew A

ge N

utrit

ion

Cent

erSe

nior

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ls P

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(405

) 379

-325

2Ok

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Serv

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Coun

ty O

ffice

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n an

d Br

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Educ

atio

n, P

hysi

cal A

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ityHo

lden

ville

(405

) 379

-547

0Hu

ghes

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nty

Turn

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tNu

tritio

n Ed

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thy

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hom

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Hold

envi

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79-5

470

Hugh

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alth

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Prog

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envi

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313

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me

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ram

City

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act N

umbe

rJa

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n Co

unty

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lth D

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IC -

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n Pr

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mAl

tus

(580

) 482

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8An

gel F

ood

Min

istri

esNu

tritio

n Pr

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mAl

tus

(580

) 648

-254

1Fa

mily

& C

onsu

mer

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ence

sOk

laho

ma

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nsio

nsCo

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unity

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Prog

ram

Altu

s(5

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823

A.S.

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fter S

choo

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ter S

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gram

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unity

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ion

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p, In

c.To

bacc

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even

tion

and

Cess

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tus

(580

) 482

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0Ja

ckso

n Co

unty

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oria

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pita

l Di

abet

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duca

tion,

Nut

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anag

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okin

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ssat

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Altu

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77-7

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Exte

nsio

nNu

tritio

n Ed

ucat

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Altu

s(5

80) 4

71-2

709


CONS

UMER

RES

OURC

ES -

WW

W.S

TRO

NG

AND

HEAL

THY.

OK.

GOV.

Imag

inat

ion

Stat

ion

Play

grou

ndAl

tus

Altu

s Ci

ty R

eser

voir

Wal

king

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tus

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hom

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oper

ativ

e Ex

t. Se

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unty

Offi

ces

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and

Brea

stfe

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ion,

Phy

sica

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ivity

Altu

s(5

80) 4

82-0

823

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tyCo

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t Num

ber

ASCO

G Ar

ea N

utrit

ion

Cent

erNu

tritio

n Pr

ogra

ms

Ryan

(580

) 757

-241

2AS

COG

Area

Nut

ritio

n Ce

nter

Nutri

tion

Prog

ram

s W

aurik

a(5

80) 2

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645

Jeffe

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Cou

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Heal

th D

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IC -

Nut

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aurik

a(5

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313

Okla

hom

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ativ

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t. Se

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unty

Offi

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Nutri

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and

Brea

stfe

edin

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ion,

Phy

sica

l Act

ivity

Wau

rika

(580

) 228

-233

2He

alth

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laho

ma

Nutri

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Educ

atio

n, P

hysi

cal A

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aurik

a(5

80) 2

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332

John

ston

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tyCo

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t Num

ber

John

ston

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IC -

Nut

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n Pr

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shom

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(580

) 371

-247

0An

gel F

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(580

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-312

0Ti

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(580

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Educ

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n, P

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(580

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-953

3Ok

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Coop

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Serv

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Coun

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Educ

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n, P

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shom

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(580

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3

Kay

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me

Prog

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City

Cont

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Afte

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Kaw

City

(580

) 269

-299

2Ka

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s Ce

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Aqua

tic A

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xerc

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Prog

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New

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(580

) 362

-144

4Ok

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Coop

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Ext.

Serv

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Coun

ty O

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sNu

tritio

n Ed

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New

kirk

(580

) 362

-319

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y Co

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IC -

Nut

ritio

n Pr

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m, T

OPS

Prog

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ty(5

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62-1

641

Ange

l Foo

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inis

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tion

Prog

ram

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a Ci

ty(5

80) 7

65-5

775

Whe

athe

art N

utrit

ion

Proj

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Mea

ls o

n W

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sPo

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City

(580

) 767

-162

0YM

CA o

f Pon

ca C

ityAf

ter S

choo

l Pro

gram

s, W

ater

Aer

obic

s, E

xerc

ise

Prog

ram

sPo

nca

City

(580

) 765

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7Go

lden

Vill

a Ce

nter

Adul

t Day

Cen

ter,

Arth

ritis

Fou

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Aqua

tic E

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ise

Prog

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a Ci

ty(5

80) 7

62-0

264

OSU

Coop

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ive

Exte

nsio

n Ce

nter

Nutri

tion

and

Cook

ing

Clas

ses

Ponc

a Ci

ty(5

80) 3

62-3

194

101

RESO

URCE

S

Resources

Kay

Coun

ty H

ealth

Dep

artm

ent

WIC

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ion

Prog

ram

Ponc

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ty(5

80) 7

62-1

641

Kay

Coun

ty D

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tmen

t of H

uman

Ser

vice

sFo

od S

tam

psPo

nca

City

(580

) 765

-265

6Ha

rtfor

d Av

enue

Chu

rch

of C

hris

tFo

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City

(580

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0Gr

and

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hurc

h of

Chr

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Food

Pan

try

Ponc

a Ci

ty(5

80) 7

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544

Tonk

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Com

mun

ity F

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Pro

gram

sPo

nca

City

(580

) 628

-221

3Fr

iend

ship

Fea

stEv

enin

g M

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Ponc

a Ci

ty(5

80) 7

62-1

667

AMBU

CS P

ool

Swim

min

g Po

nca

City

(580

) 767

-043

2Pa

rks

and

Recr

eatio

n De

partm

ent

Recr

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nal A

ctiv

ities

Ponc

a Ci

ty(5

80) 7

67-0

432

Chris

ti Ho

spita

l Br

east

feed

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Supp

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Ponc

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529

Wes

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ster

Vill

age

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ritis

Fou

ndat

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Aqua

tic P

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City

(580

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2St

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nite

d M

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dist

Chu

rch

Wei

ght W

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ers

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ty(5

80) 7

65-4

730

Prot

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(Gra

nd C

entra

l Sta

tion)

Afte

r Sch

ool P

rogr

amPo

nca

City

(580

) 767

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6

King

fishe

r Cou

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ePr

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tyCo

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t Num

ber

King

fishe

r Cou

nty

Heal

th D

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IC -

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ogra

m, T

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co U

se P

reve

ntio

n an

d Ce

ssat

ion

King

fishe

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(918

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(405

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(580

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UMER

RES

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(580

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CONS

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RES

OURC

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WW

W.S

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AND

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(918

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393

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(918

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n W

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(918

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i (9

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ls S

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plex

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(918

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735


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RES

OURC

ES -

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W.S

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(405

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(405

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153

113

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(405

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(405

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CONS

UMER

RES

OURC

ES -

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W.S

TRO

NG

AND

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mse

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tyNa

me

Prog

ram

City

Cont

act N

umbe

rW

ashi

ngto

n Co

unty

Hea

lth D

epar

tmen

tW

IC -

Nut

ritio

n Pr

ogra

m, D

iabe

tes

Self-

Help

Cou

rse,

Wal

k Th

is

Wei

gh, W

ashi

ngto

n Co

unty

Fitn

ess

Proj

ect

Bartl

esvi

lle(9

18) 3

35-3

005

Ange

l Foo

d M

inis

tries

Nutri

tion

Prog

ram

Bartl

esvi

lle(9

18) 3

35-3

211

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esvi

lle F

arm

ers

Mar

ket

Fres

h, L

ocal

ly G

row

n Pr

oduc

eBa

rtles

ville

(918

) 336

-910

0Ja

ne P

hilli

ps H

ospi

tal

Diab

etes

Sup

port

Grou

p Ba

rtles

ville

(918

) 333

-720

0Ja

ne P

hilli

ps P

hysi

cal T

hera

py C

ente

rAr

thrit

is F

ound

atio

n Aq

uatic

Pro

gram

Bartl

esvi

lle(9

18) 3

31-1

512

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ily Y

MCA

of B

artle

svill

ePh

ysic

al A

ctiv

ity P

rogr

ams

Bartl

esvi

lle(9

18) 3

36-0

713

Boys

and

Girl

s Cl

ub o

f Bar

tlesv

ille

Afte

r Sch

ool P

rogr

amBa

rtles

ville

(918

) 336

-363

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age

Hills

Sta

te P

ark

Swim

min

g, T

rails

Bartl

esvi

lle(9

18) 3

36-4

141

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t Bap

tist C

hurc

hPh

ysic

al A

ctiv

ity P

rogr

ams,

Fac

ilitie

sBa

rtles

ville

(918

) 336

-617

2Pa

thfin

der P

ark

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king

and

Bik

e Tr

ails

Bartl

esvi

lleYM

CAPh

ysic

al A

ctiv

ity P

rogr

ams,

Aqu

atic

Pro

gram

sBa

rtles

ville

(918

) 336

-071

3On

the

Rock

Min

istri

esSk

ate

Team

, Bik

e Tr

ips,

Afte

r Sch

ool P

rogr

ams

(Sna

cks

and

Phys

ical

Act

ivity

) Ba

rtles

ville

(918

) 336

-263

6

Mar

y M

arth

a Ou

treac

h Pr

ogra

mNu

tritio

n As

sist

ance

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esvi

lle(9

18) 3

37-3

703

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thou

se O

utre

ach

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erNu

tritio

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sist

ance

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esvi

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18) 3

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029

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Sha

She

Sta

te P

ark

Fish

ing

and

Trai

lsCo

pan

(918

) 532

-462

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ashi

ngto

n-No

wat

a Nu

tritio

n Pr

ojec

tSe

nior

Mea

ls P

rogr

amDe

wey

(918

) 534

-127

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laho

ma

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erat

ive

Ext.

Serv

ice

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ty O

ffice

sNu

tritio

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ucat

ion

Dew

ey(9

18) 5

34-2

216

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hing

ton-

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ata

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tion

Proj

ect

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or M

eal P

rogr

amDe

wey

(918

) 531

-127

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ashi

ngto

n Co

. OSU

Coo

pera

tive

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nsio

n Se

rvic

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tritio

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d Ph

ysic

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ctiv

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duca

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Dew

ey(9

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thy

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hom

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ucat

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sica

l Act

ivity

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ey(9

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216


CONS

UMER

RES

OURC

ES -

WW

W.S

TRO

NG

AND

HEAL

THY.

OK.

GOV.

Was

hita

Cou

nty

Nam

ePr

ogra

mCi

tyCo

ntac

t Num

ber

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l Foo

d M

inis

tries

Nutri

tion

Prog

ram

Cord

ell

(580

) 832

-215

0Co

rdel

l Mem

oria

l Hos

pita

lW

IC -

Nut

ritio

n Pr

ogra

mCo

rdel

l(5

80) 8

32-5

062

Okla

hom

a Co

oper

ativ

e Ex

t. Se

rvic

e Co

unty

Offi

ces

Nutri

tion

Educ

atio

nCo

rdel

l(5

80) 8

32-3

356

Heal

thy

Okla

hom

aNu

tritio

n Ed

ucat

ion,

Phy

sica

l Act

ivity

Cord

ell

(580

) 832

-335

6Fo

ss S

tate

Par

kSw

imm

ing,

Fis

hing

, Pla

ygro

und

Foss

(580

) 592

-443

3

Woo

ds C

ount

yNa

me

Prog

ram

City

Cont

act N

umbe

rW

oods

Cou

nty

Heal

th D

epar

tmen

tW

IC -

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ritio

n Pr

ogra

mAl

va(5

80) 3

27-3

192

La L

eche

Lea

gue

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stfe

edin

g Su

ppor

t Gro

upAl

va(5

80) 3

27-0

557

JR H

olde

r Wel

lnes

s Ce

nter

Phys

ical

Act

ivity

Alva

(580

) 327

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tens

ion

Woo

ds C

o. C

ourth

ouse

Nutri

tion

Educ

atio

nAl

va(5

80) 3

27-2

786

Heal

thy

Fam

ilies

Nutri

tion

Educ

atio

nAl

va(5

80) 3

27-2

900

Head

Sta

rtNu

tritio

n, P

hysi

cal A

ctiv

ity (a

ges

3-5)

Alva

(580

) 327

-182

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d Ca

rpet

Sen

ior N

utrit

ion

Site

Nutri

tion

Educ

atio

nAl

va(5

80) 3

27-1

822

North

wes

tern

Okl

ahom

a St

ate

Univ

ersi

tyAr

thrit

is F

ound

atio

n Ex

erci

se a

nd A

quat

ic P

rogr

amAl

va(5

80) 3

27-8

150

Alva

Rec

reat

ion

Cent

erSp

orts

, Exe

rcis

e, a

nd N

utrit

ion,

Sw

imm

ing

Alva

(580

) 327

-611

1W

eigh

t Wat

cher

sNu

tritio

n, W

eigh

t Los

s Pr

ogra

ms

Alva

(580

) 327

-365

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va F

arm

ers

Mar

ket

Fres

h, L

ocal

ly G

row

n Pr

oduc

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va(5

80) 3

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477

Okla

hom

a Co

oper

ativ

e Ex

t. Se

rvic

e Co

unty

Offi

ces

Nutri

tion

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atio

nAl

va(5

80) 3

27-2

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thy

Okla

hom

aNu

tritio

n Ed

ucat

ion,

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sica

l Act

ivity

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(580

) 327

-278

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abas

ter C

aver

ns S

tate

Par

kNa

ture

/Can

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ls, V

olle

ybal

l, Ho

rses

hoes

Free

dom

(580

) 621

-338

1

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dwar

d Co

unty

Nam

ePr

ogra

mCi

tyCo

ntac

t Num

ber

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ng S

prin

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tate

Par

kHi

king

/Nat

ure

Trai

lsW

oodw

ard

(580

) 256

-766

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oodw

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ty H

ealth

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artm

ent

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- N

utrit

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ram

, Bre

astfe

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ucat

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dwar

d(5

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of W

oodw

ard

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king

Tra

ilW

oodw

ard

(580

) 256

-228

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oodw

ard

Regi

onal

Hos

pita

lNu

tritio

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ogra

ms

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dwar

d(5

80) 2

54-8

655

121

RESO

URCE

S

Resources

State Mental Health and Substance Abuse Programs

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 1-800-522-9054 or www.odmhsas.org.Pe

ak F

itnes

sPh

ysic

al A

ctiv

ityW

oodw

ard

(580

) 256

-476

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rtner

s Ac

ting

as C

hang

e Ag

ents

W

alk

This

Wei

gh, G

irlPo

wer

!W

oodw

ard

(580

) 571

-324

0Cr

ysta

l Bea

chRe

crea

tiona

l Are

a, S

wim

min

g Po

olW

oodw

ard

(580

) 256

-228

0Gr

ace

Livi

ng C

ente

rAr

thrit

is F

ound

atio

n Ex

erci

se P

rogr

amW

oodw

ard

(580

) 256

-644

8W

oodw

ard

Seni

or C

ente

rNu

tritio

n Pr

ogra

mW

oodw

ard

(580

) 254

-856

6Ok

laho

ma

Coop

erat

ive

Ext.

Serv

ice

Coun

ty O

ffice

sNu

tritio

n Ed

ucat

ion,

Phy

sica

l Act

ivity

Woo

dwar

d(5

80) 2

54-3

391

Heal

thy

Okla

hom

aNu

tritio

n Ed

ucat

ion,

Phy

sica

l Act

ivity

Woo

dwar

d(5

80) 3

36-4

621

Moo

rela

nd S

enio

r Cen

ter

Arth

ritis

Fou

ndat

ion

Exer

cise

Pro

gram

W

oodw

ard

(580

) 994

-233

1


MEN

TAL

HEAL

TH A

ND S

UBST

ANCE

ABU

SE R

ESOU

RCES

- W

WW

.STR

ON

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DHE

ALTH

Y.O

K.GO

V.

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tal H

ealth

and

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stan

ce A

buse

Res

ourc

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mCi

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mic

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ubst

ance

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use

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a(5

80) 3

32-3

001

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ily C

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s C

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r S

ubst

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use

Ad

a(5

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36-3

504

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unse

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Cen

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of S

out

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kla.

(Ant

lers

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use

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lers

(580

) 298

-283

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unse

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Cen

ter

of S

out

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kla.

(D

uran

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ance

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use

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lers

(580

) 298

-283

0

MH

SA

C o

f So

uthe

rn O

klah

om

aC

om

mun

ity

Men

tal H

ealth

A

rdm

ore

(580

) 223

-507

0

Arb

uckl

e Li

fe S

olu

tions

Gam

blin

g A

dd

ictio

nA

rdm

ore

(580

) 226

-165

6

MH

SA

C o

f So

uthe

rn O

klah

om

aR

esid

entia

l Car

eA

rdm

ore

(580

) 276

-332

3

Arb

uckl

e Li

fe S

olu

tions

Sub

stan

ce A

bus

eA

rdm

ore

(580

) 226

-165

6

Bro

adw

ay H

ous

e (T

he)

Sub

stan

ce A

bus

eA

rdm

ore

(580

) 226

-325

2

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ily C

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Ab

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Bar

tlesv

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(918

) 336

-118

8

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ley

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iden

tial

Car

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om

e I

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tial C

are

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(918

) 667

-391

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ley

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iden

tial

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e II

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ley

(918

) 667

-391

9

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m F

oun

dat

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Res

iden

tial C

are

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tial C

are

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(918

) 667

-338

8

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uthw

est

Yo

uth

and

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ily S

ervi

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Sub

stan

ce A

bus

eC

hick

asha

(405

) 222

-543

7

Tri-

Cit

y Y

out

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stan

ce A

bus

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hoct

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05) 3

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-813

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543

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(918

) 342

-333

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unit

y R

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ce A

bus

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mie

r Fa

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Life

& T

reat

men

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ubst

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Ab

use

Dur

ant

(580

) 380

-352

8

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kina

h C

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selin

g S

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ces

Sub

stan

ce A

bus

eD

uran

t(5

80) 9

24-6

358

Ed

mo

nd F

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unse

ling

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stan

ce A

bus

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dm

ond

(405

) 341

-355

4

123

RESO

URCE

S

Resources

Men

tal H

ealth

and

Sub

stan

ce A

buse

Res

ourc

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Nam

ePr

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mCi

tyCo

ntac

t

El R

eno

Res

iden

tial

Car

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l Ren

o(4

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440

Gar

y E

. Mill

er C

anad

ian

Co.

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ldre

n’s

Just

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Cen

ter

Sub

stan

ce A

bus

eE

l Ren

o(4

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62-0

202

Okl

aho

ma

Ad

dic

tion

Sp

ecia

lists

Sub

stan

ce A

bus

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nid

(580

) 234

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2

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uth

and

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of N

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h C

entr

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klah

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aS

ubst

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use

Eni

d(5

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33-7

220

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of E

nid

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581

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of H

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86-2

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Tre

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(Gut

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Gut

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(405

) 282

-823

2

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an C

oun

ty Y

out

h &

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ce A

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82-5

524

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t S

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Net

wo

rk

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stan

ce A

bus

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(580

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9

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Res

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485

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How

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86-5

184

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mic

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bus

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86-3

301

Ad

a R

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are

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a(5

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007

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lden

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rs R

esid

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l C

are

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tial C

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618

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are

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Res

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tial C

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gle

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18) 7

82-3

180

Lar

i’s R

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ang

ley

(918

) 782

-374

7

Jim

Tal

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rro

Co

mm

unit

y M

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l Hea

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mun

ity

Men

tal H

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rL

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n(5

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48-5

780

Jim

Tal

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Co

mm

unit

y M

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l Hea

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ubst

ance

Ab

use

Law

ton

(580

) 248

-578

0

Ro

adb

ack

Sub

stan

ce A

bus

eL

awto

n(5

80) 3

57-8

114


MEN

TAL

HEAL

TH A

ND S

UBST

ANCE

ABU

SE R

ESOU

RCES

- W

WW

.STR

ON

GAN

DHE

ALTH

Y.O

K.GO

V.

Men

tal H

ealth

and

Sub

stan

ce A

buse

Res

ourc

es

Nam

ePr

ogra

mCi

tyCo

ntac

t

New

Ho

pe

of M

ang

um (A

ltus)

Sub

stan

ce A

bus

eM

ang

um(5

80) 7

82-3

337

New

Ho

pe

of M

ang

um (

Man

gum

)S

ubst

ance

Ab

use

Man

gum

(580

) 782

-333

7

Car

l Alb

ert

Co

mm

unit

y M

enta

l Hea

lth C

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rC

om

mun

ity

Men

tal H

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ente

rM

cAle

ster

(918

) 426

-780

0

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l Alb

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Co

mm

unit

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enta

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dic

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ibal

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/Pre

vent

ion

and

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atm

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stan

ce A

bus

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iam

i(9

18) 5

42-5

543

No

rthe

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rn O

klah

om

a C

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cil o

n A

lco

holis

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ance

Ab

use

Mia

mi

(918

) 542

-284

5

Mo

ore

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oho

l and

Dru

g C

ente

rS

ubst

ance

Ab

use

Mo

ore

(405

) 79

9-7

761

Whi

te H

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e R

anch

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stan

ce A

bus

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94-5

649

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) 682

-840

7

Gre

en C

oun

try

Beh

avio

ral H

ealth

Ser

vice

sC

risi

s C

ente

rM

usko

gee

(918

) 682

-840

7

Gre

en C

oun

try

Beh

avio

ral H

ealth

Ser

vice

sC

risi

s C

ente

rM

usko

gee

(918

) 682

-840

7

Mo

narc

hS

ubst

ance

Ab

use

Mus

kog

ee(9

18) 6

82-7

210

Mus

kog

ee C

o. C

oun

cil o

f Yo

uth

Ser

vice

sS

ubst

ance

Ab

use

Mus

kog

ee(9

18) 6

82-2

841

Cle

ta’s

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ttag

eR

esid

entia

l Car

eN

ob

le(4

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72-5

344

Hig

h C

edar

Res

iden

tial

Car

eR

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entia

l Car

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05) 4

47-2

532

Cen

tral

OK

Co

mm

unit

y M

enta

l Hea

lth C

ente

rC

om

mun

ity

Men

tal H

ealth

C

ente

rN

orm

an(4

05) 3

60

-510

0

NA

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ente

r fo

r O

k. S

ubst

ance

Ab

use

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blin

g A

dd

ictio

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05) 3

21-0

022

Gri

ffin

Mem

ori

al H

osp

ital

Ho

spita

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73-6

60

0

Okl

aho

ma

Yo

uth

Cen

ter

Ho

spita

lN

orm

an(4

05) 5

73-3

821

Cro

ssro

ads

Yo

uth

& F

amily

Ser

vice

sS

ubst

ance

Ab

use

No

rman

(405

) 321

-024

0

125

RESO

URCE

S

Resources

Men

tal H

ealth

and

Sub

stan

ce A

buse

Res

ourc

es

Nam

ePr

ogra

mCi

tyCo

ntac

t

NA

IC-C

ente

r fo

r O

k. S

ubst

ance

Ab

use

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stan

ce A

bus

eN

orm

an(4

05) 3

21-0

022

New

Dir

ectio

n C

trs.

of A

mer

ica

Sub

stan

ce A

bus

eN

orm

an(4

05) 3

64

-940

0

No

rman

Ad

ole

scen

t C

ente

r (O

K Y

out

h C

ente

r)S

ubst

ance

Ab

use

No

rman

(405

) 573

-382

1

No

rman

Alc

oho

l and

Dru

g Tr

eatm

ent

Cen

ter

Sub

stan

ce A

bus

eN

orm

an(4

05) 5

73-6

624

NA

IC-C

ente

r fo

r O

k. S

ubst

ance

Ab

use

Sub

stan

ce A

bus

eN

orm

an(4

05) 3

21-0

022

Okl

aho

ma

Fam

ilies

Fir

st (

Ho

lden

ville

)S

ubst

ance

Ab

use

No

rman

(405

) 36

0-2

133

Okl

aho

ma

Fam

ilies

Fir

st (

Sem

ino

le)

Sub

stan

ce A

bus

eN

orm

an(4

05) 3

60

-213

3

Gra

nd L

ake

MH

Cen

ter

Co

mm

unit

y M

enta

l Hea

lth

Cen

ter

Now

ata

(918

) 273

-184

1

Gra

nd L

ake

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ter

Cri

sis

Cen

ter

Now

ata

(918

) 342

-953

0

Ho

pe

Co

mm

unit

y S

ervi

ces

Co

mm

unit

y M

enta

l Hea

lth

Cen

ter

Okl

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y(4

05) 6

32-1

90

0

No

rth

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MH

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ter

Co

mm

unit

y M

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l Hea

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ter

Okl

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05) 8

58-2

700

Red

Ro

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HS

Co

mm

unit

y M

enta

l Hea

lth

Cen

ter

Okl

aho

ma

Cit

y(4

05) 4

24-7

711

OC

CIC

Cri

sis

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ter

Okl

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ma

Cit

y(4

05) 5

22-8

100

Red

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HS

(C

linto

n)

Cri

sis

Cen

ter

Okl

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y(5

80) 3

23-6

021

Red

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ck B

HS

(N

orm

an)

Cri

sis

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ter

Okl

aho

ma

Cit

y(4

05) 4

25-0

314

Red

Ro

ck B

HS

(O

KC

)C

risi

s C

ente

rO

klah

om

a C

ity

(405

) 425

-038

9

A C

hanc

e to

Cha

nge

Foun

dat

ion

Gam

blin

g A

dd

ictio

nO

klah

om

a C

ity

(405

) 840

-90

00

Gat

ewo

od

Res

iden

tial

Car

e H

om

eR

esid

entia

l Car

eO

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a C

ity

(405

) 528

-244

5

The

Har

bo

rR

esid

entia

l Car

eO

klah

om

a C

ity

(405

) 943

-227

3


MEN

TAL

HEAL

TH A

ND S

UBST

ANCE

ABU

SE R

ESOU

RCES

- W

WW

.STR

ON

GAN

DHE

ALTH

Y.O

K.GO

V.

Men

tal H

ealth

and

Sub

stan

ce A

buse

Res

ourc

es

Nam

ePr

ogra

mCi

tyCo

ntac

t

A C

hanc

e to

Cha

nge

Foun

dat

ion

Sub

stan

ce A

bus

eO

klah

om

a C

ity

(405

) 840

-90

00

CA

RE

fo

r C

hang

eS

ubst

ance

Ab

use

Okl

aho

ma

Cit

y(4

05) 5

24-5

525

Cat

alys

t B

ehav

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l Ser

vice

s S

ubst

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Ab

use

Okl

aho

ma

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y(4

05) 2

32-9

804

CO

PE

Sub

stan

ce A

bus

eO

klah

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a C

ity

(405

) 528

-868

6

Eag

le R

idg

e In

stitu

te A

lco

hol &

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rog

ram

Sub

stan

ce A

bus

eO

klah

om

a C

ity

(918

) 485

-355

4

Fam

ily D

evel

op

men

t an

d In

terv

entio

n S

ervi

ces

Sub

stan

ce A

bus

eO

klah

om

a C

ity

(405

) 767

-112

6

Fam

ily R

ecov

ery

Co

unse

ling

Cen

ter

Sub

stan

ce A

bus

eO

klah

om

a C

ity

(405

) 879

-048

2

Jord

an’s

Cro

ssin

gS

ubst

ance

Ab

use

Okl

aho

ma

Cit

y(4

05) 6

04-9

644

Lat

ino

Co

mm

unit

y D

evel

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men

t A

gen

cyS

ubst

ance

Ab

use

Okl

aho

ma

Cit

y(4

05) 2

36-0

701

Max

imus

Co

unse

ling

Sub

stan

ce A

bus

eO

klah

om

a C

ity

(405

) 601

-115

4

New

Beg

inni

ngs

Co

unse

ling

Ser

vice

sS

ubst

ance

Ab

use

Okl

aho

ma

Cit

y(4

05) 6

01-2

307

New

Dis

cove

ries

Yo

uth

and

Fam

ily S

ervi

ces

Sub

stan

ce A

bus

eO

klah

om

a C

ity

(405

) 232

-140

1

Ref

erra

l Cen

ter

(The

)S

ubst

ance

Ab

use

Okl

aho

ma

Cit

y(4

05) 5

25-2

525

Sp

ecia

lized

Out

pat

ient

Ser

vice

sS

ubst

ance

Ab

use

Okl

aho

ma

Cit

y(4

05) 8

10-1

766

Tota

l Life

Co

unse

ling

Foun

dat

ion

Sub

stan

ce A

bus

eO

klah

om

a C

ity

(405

) 840

-704

0

Turn

ing

Po

int

S

ubst

ance

Ab

use

Okl

aho

ma

Cit

y(4

05) 2

32-0

199

Cre

oks

Men

tal H

ealth

Ser

vice

sC

om

mun

ity

Men

tal H

ealth

C

ente

rO

kmul

gee

(918

) 756

-941

1

Cre

oks

Men

tal H

ealth

Ser

vice

sG

amb

ling

Ad

dic

tion

Okm

ulg

ee(9

18) 7

56-9

411

Cre

oks

Men

tal H

ealth

Ser

vice

sS

ubst

ance

Ab

use

Okm

ulg

ee(9

18) 3

82-7

300

Co

mm

unit

y A

lco

holis

m S

ervi

ces

Sub

stan

ce A

bus

eP

awne

e(9

18) 7

62-3

041

127

RESO

URCE

S

Resources

Men

tal H

ealth

and

Sub

stan

ce A

buse

Res

ourc

es

Nam

ePr

ogra

mCi

tyCo

ntac

t

Ed

win

Fai

r C

om

mun

ity

Men

tal H

ealth

Cen

ter

Co

mm

unit

y M

enta

l Hea

lth

Cen

ter

Po

nca

Cit

y(5

80) 7

62-7

561

Bri

dg

eway

Gam

blin

g A

dd

ictio

nP

onc

a C

ity

(580

) 762

-146

2

Bri

dg

eway

Sub

stan

ce A

bus

eP

onc

a C

ity

(580

) 762

-146

2

3C O

ld F

ashi

on

Bo

ard

ing

Ho

me

Res

iden

tial C

are

Pra

gue

(405

) 567

-228

0

Roy

al R

esid

entia

l Li

ving

Cen

ter

Res

iden

tial C

are

Pra

gue

(405

) 567

-320

2

Pus

hmat

aha

Co

unse

ling

Ser

vice

s (

Pry

or)

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stan

ce A

bus

eP

ryo

r(9

18) 8

25-4

872

Seq

uoya

h R

esid

entia

l Fa

cilit

yR

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l Car

eS

allis

aw(9

18) 7

75-7

751

Tri-

Cit

y S

ubst

ance

Ab

use

Cen

ter

Sub

stan

ce A

bus

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emin

ole

(405

) 382

-111

2

Gat

eway

to

Pre

vent

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and

Rec

over

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dic

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Sha

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e(4

05) 2

73-1

170

Gat

eway

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vent

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and

Rec

over

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ance

Ab

use

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wne

e(4

05) 2

73-1

170

The

Oak

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ehab

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vice

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ente

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ance

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use

Stig

ler

(918

) 967

-332

5

Pay

ne C

o. C

oun

selin

g S

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blin

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tillw

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(405

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8

Pay

ne C

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stan

ce A

bus

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(405

) 372

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8

Pay

ne C

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rug

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urt

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ce A

bus

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(405

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-19

68

Sta

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t II

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stan

ce A

bus

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(405

) 377

-151

7

Bill

Will

is C

MH

& S

A S

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mm

unit

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00

0

Gre

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(918

) 456

-867

7

Bill

Will

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MH

& S

A S

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Cen

ter

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stan

ce A

bus

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(918

) 207

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00

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S

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use

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awa

(580

) 628

-253

9


MEN

TAL

HEAL

TH A

ND S

UBST

ANCE

ABU

SE R

ESOU

RCES

- W

WW

.STR

ON

GAN

DHE

ALTH

Y.O

K.GO

V.

Men

tal H

ealth

and

Sub

stan

ce A

buse

Res

ourc

es

Nam

ePr

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tyCo

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t

Ass

oci

ated

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ters

fo

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py

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mm

unit

y B

ased

S

truc

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ente

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lsa

(918

) 492

-255

4

Tuls

a C

ente

r fo

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ehav

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om

mun

ity

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ed

Str

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sis

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ter

Tuls

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140

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ters

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unit

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94-2

819

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CS

Men

tal H

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om

mun

ity

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tal H

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ente

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(918

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121

Ass

oci

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(918

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ter

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rap

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Inte

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tions

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he)

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blin

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(918

) 384

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No

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ork

Res

iden

tial C

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iden

tial C

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a(9

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12-0

859

12 &

12

Sub

stan

ce A

bus

eTu

lsa

(918

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1

Cen

ter

for

The

rap

eutic

Inte

rven

tions

(T

he)

Sub

stan

ce A

bus

eTu

lsa

(918

) 384

-00

02

Day

Sp

ring

Co

mm

unit

y S

ervi

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Sub

stan

ce A

bus

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(918

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9

Do

mes

tic V

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Inte

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tion

Ser

vice

s S

ubst

ance

Ab

use

Tuls

a(9

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85-3

170

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CS

Men

tal H

ealth

Car

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ance

Ab

use

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a(9

18) 5

87-9

471

Hum

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kills

and

Res

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rem

ore

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Ab

use

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a(9

18) 7

47-6

377

Hum

an S

kills

and

Res

our

ces

(Sap

ulp

a)

Sub

stan

ce A

bus

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lsa

(918

) 224

-022

5

Hum

an S

kills

and

Res

our

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(Tul

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ce A

bus

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(918

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7

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ian

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lth C

are

Res

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ente

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f Tul

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ubst

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Ab

use

Tuls

a(9

18) 5

88-1

90

0

Pal

mer

Co

ntin

uum

of C

are

Sub

stan

ce A

bus

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(918

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5

Po

sitiv

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ehav

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Sub

stan

ce A

bus

eTu

lsa

(918

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8

Res

ona

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stan

ce A

bus

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(918

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8

Str

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Sch

oo

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Ab

use

Tuls

a(9

18) 8

33-9

800

129

RESO

URCE

S

Resources

Men

tal H

ealth

and

Sub

stan

ce A

buse

Res

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es

Nam

ePr

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mCi

tyCo

ntac

t

Tuls

a B

oys’

Ho

me

Sub

stan

ce A

bus

eTu

lsa

(918

) 245

-023

1

Tuls

a C

ente

r fo

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iora

l Hea

lthS

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ance

Ab

use

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a(9

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140

Val

liant

Ho

use

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stan

ce A

bus

eV

allia

nt(5

80) 9

33-7

031

Ed

na L

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Res

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Car

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inita

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-313

1

Ho

mes

tead

Res

iden

tial

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eV

inita

(918

) 782

-99

69

Mill

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ozy

Ho

me

Res

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ita(9

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796

Orc

hard

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l C

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ita(9

18) 7

82-4

184

Ram

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Res

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are

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ita(9

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82-9

370

San

ta F

e R

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l C

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me

Res

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tial C

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ita(9

18) 2

56-3

424

Okl

aho

ma

Fore

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ter

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Sp

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ter

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841

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Trea

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t C

ente

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Ab

use

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18) 2

56-7

841

Op

po

rtun

ities

Sub

stan

ce A

bus

eW

ato

nga

(580

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5

NW

SA

Tre

atm

ent

Cen

ter

for

Wo

men

& C

hild

ren

Sub

stan

ce A

bus

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ayno

ka(5

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24-0

674

Lak

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me

Res

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) 422

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07

Sug

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oun

tain

Ret

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Res

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tial C

are

Wel

ling

(918

) 456

-101

0

No

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est

Cen

ter

for

Beh

avio

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Co

mm

unit

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enta

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Cen

ter

Wo

od

war

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80) 2

56-8

615

No

rthw

est

Cen

ter

for

Beh

avio

ral H

ealth

, Lig

htho

use

SA

Sub

stan

ce A

bus

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oo

dw

ard

(580

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0


State ResourcesCertified Healthy Business Program Oklahoma Turning Point Councilwww.okturningpoint.org/chbform.html

Champions of Health Blue Cross and Blue Shield of Oklahoma (Oklahoma City)3401 NW 63rdOklahoma City, OK(405) 841-9525 TTD: 1-800-722-0353www.bcbsok.com

Champions of Health Blue Cross and Blue Shield of Oklahoma (Tulsa)1215 S BoulderTulsa, OK(918) 560-3500 TTD: 1-800-722-0353www.bcbsok.com

Cherokee Nation22361 Bald Hill RoadTahlequah, OK 74464 (800) 256-0671www.cherokee.org

Chesapeake Energy Corporation6100 N Western Ave.Oklahoma City, OK 73154(405) 848-8000www.chesapeakeenergy.com

Coordinated Approach To Child Health (CATCH) Community Development Service1000 NE 10th Oklahoma City, OK 73117(405) 271-6127www.sph.uth.tmc.edu/catch

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

It’s All About Kids Tulsa Health Department5051 S 129th E Ave.Tulsa, OK 74134(918) 582-WELL (9355) TTD: (918) 594-4720www.tulsa-health.org

OK Health Oklahoma Employee Benefits Council120 N Robinson Ave., Suite 1100Oklahoma City, OK 73102(405) 232-1190 or (800) 219-8115 TTD: (405) 609-3473www.ebc.state.ok.us

Oklahoma After School Network 420 NW 13th Oklahoma City, OK 73103(405) 236-5437www.okafterschool.org

Oklahoma Cooperative Extension ServiceFamily & Consumer Sciences135 Human Environmental Sciences BuildingOklahoma State UniversityStillwater, OK 74078(405) 744-6280http://fcs.okstate.edu/health


Oklahoma Department of AgricultureFood & Forestry2800 N Lincoln Blvd.Oklahoma City, OK 73105-4298(405) 521-3864www.state.ok.us/~okag

Oklahoma Department of Mental Health and Substance Abuse Service1200 NE 13th St.P.O. Box 53277Oklahoma City, OK 73152-3277(405) 522-3849 or (800) 522-9054 TTD: (405) 522-3851www.odmhsas.org

Oklahoma Fit Kids Coalition420 NW 13th St., Suite 101 Oklahoma City, OK 73103 (405) 236-5437 www.fitkids.org

Oklahoma State Department of Health1000 NE 10th St.Oklahoma City, OK 73117(405) 271-9600 or (800) 522-0203www.health.ok.gov

Oklahoma Tobacco Settlement Endowment Trust3700 N Classen Blvd., Suite 215Oklahoma City, OK 73118(405) 525-TSET (8738) or (866) 530-TSET (8738)www.ok.gov/tset

Oklahoma Turning Point Councilwww.okturningpoint.org

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REACH 2010 — Racial and Ethnic Approaches to Community HealthOklahoma State Department of Health— Chronic Disease Service1000 NE 10th Oklahoma City, OK 73117(405) 271-4072 or (888) 669-5934www.health.state.ok.us/program/cds/reach.html

Oklahoma State Medical Association601 NW Grand BlvdOklahoma City, OK 73118(405) 843-9571

Schools for Healthy Lifestyles 500 N Broadway, Suite 225Oklahoma City, OK 73102(405) 606-8435www.healthyschoolsok.org

University of Central Oklahoma — Healthy Campus 2010100 North University DriveEdmond, OK 73034(405) 974-2000 TTD: (405) 974-5419www.ucok.edu

National ResourcesA Parent’s Guide to Healthy Eating and Physical Activitywww.smallstep.gov

Academy for Eating Disorderswww.aedweb.org

BAM! Body and Mindwww.bam.gov


Body Positivewww.thebodypositive.org

Centers for Disease Control and Preventionwww.cdc.gov

Choosing a Safe and Successful Weight Loss Programhttp://win.niddk.nih.gov/publications/choosing.htm

Dietary Guidelines for Americanswww.health.gov/dietaryguidelines

The Dietary Approaches to Stop Hypertension (DASH) Eating Planwww.nhlbi.nih.gov/health/public/heart/hbp/dash

HealthierUS.govwww.healthierus.gov

Healthfinder.govwww.healthfinder.gov

How to Understand and Use the Nutrition Facts Labelwww.cfsan.fda.gov/~dms/foodlab.html

Interactive Meal Plannerhttp://hin.nhlbi.nih.gov/menuplanner/menu.cgi

Fruits and Veggies - More Matterswww.fruitsandveggiesmorematters.org

Food and Drug Administrationwww.fda.gov

Food Safety Fact Sheetswww.fsis.usda.gov/fact_sheets/index.asp

FoodSafety.govwww.foodsafety.gov

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Milk Matterswww.nichd.nih.gov/milk

MyPyramid.govwww.mypyramid.gov

National Eating Disorders Associationwww.edap.org

National Institutes of Healthwww.nih.gov

The President’s Challengewww.presidentschallenge.org

Physical Activity for Everyonewww.cdc.gov/nccdphp/dnpa/physical/index.htm

Powerful Bones, Powerful Girlswww.cdc.gov/powerfulbones

Recreation.govwww.recreation.gov

U.S. Department of Agriculturewww.usda.gov/

U.S. Department of Health & Human Serviceswww.hhs.gov

VERBTM It’s what you do.www.cdc.gov/youthcampaign

We Can! Ways to Enhance Children’s Activity and Nutritionwww.nhlbi.nih.gov/health/public/heart/obesity/wecan


AppendicesEating 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 sizesOne 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

Fruits and vegetables

Meat and beans

Dairy

Oils

One slice of bread or ½ bagel = hockey puck½ cup cooked rice = a cupcake wrapper½ cup pasta = an ice cream scoop

•••

1 piece = size of a tennis ball½ cup = size of a light bulb

••

3 oz. of lean meat, chicken or fish = a deck of cards3 oz. of lean meat, chicken or fish = a checkbook

••

1 oz. of cheese = four dice•

One tsp. of fat = tip of your thumb•

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Day Breakfast Lunch Dinner Snacks

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

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

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

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

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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Eating better journal

Note: F = Fruit; V = Veggie; G = Grain; M = Meat; D = Dairy; O = Other


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D i e t a r y G u i d e l i n e s f o r A m e r i c a n s , 2 0 0 0

B u i l d a H e a l t h y B a s e

Check the food label before you buyFood labels have several parts, including the frontpanel, Nutrition Facts, and ingredient list. The frontpanel often tells you if nutrients have been addedÑ forexample, Òiodized saltÓlets you know that iodine hasbeen added, and Òenriched pastaÓ(or ÒenrichedÓgrainof any type) means that thiamin, riboßavin, niacin,iron, and folic acid have been added.

The ingredient list tells you whatÕs in the food,including any nutrients, fats, or sugars that have beenadded. The ingredients are listed in descending order byweight.

See Þgure 3 to learn how to read the Nutrition Facts.Use the Nutrition Facts to see if a food is a good sourceof a nutrient or to compare similar foodsÑ for example,to Þnd which brand of frozen dinner is lower insaturated fat, or which kind of breakfast cereal containsmore folic acid. Look at the % Daily Value (%DV)column to see whether a food is high or low innutrients. If you want to limit a nutrient (such as fat,saturated fat, cholesterol, sodium), try to choose foodswith a lower %DV. If you want to consume more of anutrient (such as calcium, other vitamins and minerals,Þber), try to choose foods with a higher %DV. As aguide, foods with 5%DV or less contribute a smallamount of that nutrient to your eating pattern, whilethose with 20% or more contribute a large amount.Remember, Nutrition Facts serving sizes may differfrom those used in the Food Guide Pyramid (see box 8).For example, 2 ounces of dry macaroni yields about 1cup cooked, or two (1/2 cup) Pyramid servings.

Use of dietary supplementsSome people need a vitamin-mineral supplement tomeet speciÞc nutrient needs. For example, women whocould become pregnant are advised to eat foods fortiÞedwith folic acid or to take a folic acid supplement inaddition to consuming folate-rich foods to reduce therisk of some serious birth defects. Older adults andpeople with little exposure to sunlight may need avitamin D supplement. People who seldom eat dairy

Nutrition FactsServing Size 1 cup (228g)Servings Per Container 2

Amount Per Serving

Calories 250 Calories from Fat 110

% Daily Value*Total Fat 12g 18%

Saturated Fat 3gTrans Fat 1.5g

15%

Cholesterol 30mg 10%

Sodium 470mg 20%

Total Carbohydrate 31g 10%

Dietary Fiber 0g 0%

Sugars 5g

Protein 5g

Vitamin A 4%

Vitamin C 2%

Calcium 20%

Iron 4%

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

Calories: 2,000 2,500

Total Fat Less than 65g 80g

Sat Fat Less than 20g 25gCholesterol Less than 300mg 300mgSodium Less than 2,400mg 2,400mgTotal Carbohydrate 300g 375g

Dietary Fiber 25g 30g

StartHere

Limit theseNutrientsLimit theseNutrients

Get Enough of theseNutrients

Get Enough of theseNutrients

Footnote

Quick Guide to % Daily Value

5% or less is Low20% or more is High

Quick Guide to % Daily Value

5% or less is Low20% or more is High

HOW TO READ A NUTRITIONFACTS LABEL

Figure 3

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Reading a food labelUnderstanding 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.

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,

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Instead of: Try this:

Evaporated fat-free or low-fat milk

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

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

Plain low-fat yogurt

Neufchatel, “light” or fat-free cream cheese

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

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 substitutesThe 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.

Evaporated whole milk

Whole milk

Ice cream

Sour cream

Cream cheese

Cheese (American, cheddar, Swiss or jack)

Dairy Products

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Low-fat or reduced-fat cottage cheese

Part-skim milk, low-moisture mozzarella cheese

Regular (4%) cottage cheese

Whole milk mozzarella cheese

Dairy Products

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

Whole milk ricotta cheese

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

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

Cereals, grains and pastas

Rice or noodles (spaghetti, macaroni, etc.)Ramen noodles

Pasta with marinara saucePasta with alfredo sauce

Pasta with vegetables (primavera)Pasta with cheese sauce

Bran flakes, crispy rice, reduced-fat granolaGranola

Brown riceWhite rice

Meats, fish and poultry

Low-fat cold cuts (95% to 97% fat-free)Cold cuts or lunch meat

Low-fat hot dogsHot dogs (regular)

Canadian bacon or lean hamBacon or sausage

Extra-lean ground beef or turkeyRegular ground beef

Chicken or turkey without skin (white meat)Chicken, duck, goose or turkey

Water-packed tunaOil-packed tuna

Beef (round or loin, trimmed off fat)Beef (chuck, rib or brisket)

Pork tenderloin or lean smoked hamPork (spare-ribs or loin)

Fish or shellfish, fresh, frozen or cannedFrozen breaded fish or fried fish

Egg whites or egg substitutesWhole eggs

Frozen TV dinners (13 grams or less of fat)Frozen TV dinners

Vegetarian sausageChorizo sausage

Baked goods

Hard french rolls or soft rollsCroissants, brioches, etc.

English muffins, bagels, reduced-fat muffins, scones

Doughnuts, sweet rolls, muffins, scones or pastries

Low-fat crackers, saltines, or soda crackersParty crackers

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

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

Cookies

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

Chips

Snacks and sweets

Frozen yogurt, frozen fruit or chocolate pudding bars

Ice cream cones or bars

Puddings made with fat-free milkCustards or puddings made with whole milk

Fats, oils and salad dressings

Light spread margarines, diet or whipped butter

Regular margarine or butter

Light or diet mayonnaise or mustardRegular mayonnaise

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

Regular salad dressings

Miscellaneous

Jelly, jam or honey on bread or toastButter or margarine on bread or toast

Nonstick cook spray for stir-fry or sautéingOils, shortening or lard

Canned broth-based soups (low sodium)Canned creamed soups

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

Gravy (homemade with fat and/or milk)

Chocolate syrupFudge sauce

SalsaGuacamole dip or refried beans with lard

Food safetyWhen 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.

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•

•

•

•

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.

2. Separate: Don’t cross-contaminate.

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.

3. 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.

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•

•

•

•

•

•

•

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.

4. 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.

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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.

• Don’t pack the refrigerator. Cool air must circulate to keep foods safe.

Move more ...

Days Sunday

Numberof steps

Monday Wednesday ThursdayTuesday Friday Saturday

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 Wednesday ThursdayTuesday Friday Saturday

Type:

Time:

Intensity:

Mood:

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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.

Is your community walkable?

Step 1: Pick a location to walk:

Step 2: Checklist

1. Was there room to walk? Yes

Had problems

No sidewalks

Paths start and stop

Broken or cracked

Blocked with poles, signs, shrubs,

trash bins, etc.

Too much traffic

•

•

•

•

•

•

Rating (1-10):

Was it easy to cross the streets?

Yes

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

•

•

•

•

•

•

•

Rating (1-10):

2.

No

No

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Were drivers aware of pedestrians?

Yes

Had problems

Backed without looking

Did not yield to pedestrians

Turned into people crossing

street

Drove too fast

Sped up to make lights or drove

through red light

•

•

•

•

•

•

Rating (1-10):

3.

Was your walk nice? Yes

Had problems

Need more grass, flowers, trees

Scary dogs or people

Need better lighting

Dirty: Litter and trash

Dirty air due to car exhaust

•

•

•

•

•

•

Rating (1-10):

4.

Was it easy to follow safety rules?

Yes

No Crosswalks where you could

see and be seen by drivers

Stop to look left, right, and left

again before crossing streets

Walk on sidewalks or shoulders

facing traffic if there are no

sidewalks.

•

•

•

Rating (1-10):

5.

No

No

No

How walkable is your community?Add up your ratings and decide.

1.

2.

3.

4.

5.

Total

Celebrate a great walking community.

Congratulations! Your community is walkable.

Okay, but needs some work.

Work is needed, you deserve better.

Your community is a disaster for walking.

41-50 =

31-40 =

21-30 =

11-20 =

0-10 =

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Step 3: Improve your community’s walkability

1. 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.

2. 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.

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•

•

Request the public works department to trim trees, plants or grass.

Make local media aware of the problem.

3. 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.

4. 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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•

•

•

•

•

•

•

•

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.

5. 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

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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.

Sunday Monday Wednesday ThursdayTuesday Friday Saturday

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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r

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APPE

NDIC

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Appendices


Scre

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ry 1

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ry 1

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ars

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rly

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tim

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ry 1

0 ye

ars

APPE

NDIC

ES

Appendices


SummaryThe 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!

Strong and Healthy Oklahoma

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