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In a small bowl, whisk together 3/4 cup water, soy sauce, maple syrup, cornstarch and set aside.
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1/4 cup soy sauce
1/2 Tbsp toasted sesame oil
1/2 Tbsp brown sugar
1 pinch red pepper flakes (optional)
1 Tbsp water
2 bell peppers
4 green onions
2 oz. spinach (two large handfuls, or 1/4 of an 8oz. bag)
2 Tbsp cooking oil of choice
2 cloves garlic, minced
19 oz. ground turkey
1/4 cup chopped peanuts
2.5 cups cooked brown rice
For more recipes like these, please visit www.budgetbytes.com.
1 medium spaghetti squash (about 2 pounds)
3 tablespoons extra-virgin olive oil, plus more for brushing
2 stalks celery, chopped
1 medium carrot, roughly chopped
1 medium onion, roughly chopped
6 cloves garlic
1 cup fresh parsley leaves
1 pound ground beef
1 pound ground pork
2 large eggs
1 cup Italian-style breadcrumbs
1 cup plus 3 tablespoons grated parmesan cheese
2 28-ounce cans tomato puree
2 large sprigs basil
1 teaspoon dried oregano
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This is a high-benefit, low-impact physical activity challenge that is open to individuals and companies. If you participate in the challenge and log 100 miles or more, you will be entered in a drawing for prizes including a Fitbit, compliments of the Lawton Fort Sill Chamber along with the Chair's 100-mile challenge coin. FREE to participate, SIGN UP TODAY!
How To Participate:
You can walk alone, form a walking group, walk the center court at Central Mall, the walking trail at Elmer Thomas Park, three-mile trail on Fort Sill, or walk one of the many trails in the Wichita Mountain Wildlife Refuge, or participate in one of the Chambers many Certified Healthy Business Community sponsored walking events that will be promoted on our website - those miles will add up!
Our participants love to stay engaged as they get fit! Join our Facebook Group to share your successes as you Commit To Stay Fit!
100 Mile Challenge FAQ’s
Where do I register?
Thank you for choosing to Commit To Stay Fit with us! To register for free, please click here.
How do I record my mileage?
There is more info with links below, however, since everyone uses different tracking tools (Endomondo, Strava, Suunto, Garmin, FitBit, Jawbone, Map My Run) we ask that you keep track of your own mileage in whatever way you prefer. By April 15th, we’ll ask you to add them all up and give us a screenshot or photo of your total mileage. If you completed 100 miles on or before the deadline, you’ll be entered to win prizes.
If you’re not tech-savvy we have a tracker that you can print & fill out. It’s available below.
There are a ton of smartphone apps to help you track your mileage. Most are free and simple to use. Here are a few recommendations to get started:
Fitbit is currently one of the most popular devices for tracking daily activity including steps taken, sleep, calories, heart rate, and exercise.
If you are using a simple step tracker, a general rule of thumb is 2000 steps is roughly 1 mile. Most health professionals agree a good goal to reach for optimum health is 10,000 steps per day.
8 ounces spicy or sweet turkey sausage links, casings removed, meat crumbled
2 scallions, sliced
6 large eggs and 6 large egg whites
1 3/4 cups 1-percent milk
Kosher salt and freshly ground black pepper
One 9-ounce package frozen chopped spinach, thawed and drained of excess liquid
3/4 cup shredded Cheddar
1/2 cup grated Parmesan
1/2 whole wheat baguette, cut into 3/4-inch cubes (about 4 cups)
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Take A Leap of Kindness For This Year's Leap Day! In honor of Leap Day, we are encouraging residents to take a leap of kindness and perform small acts of kindness throughout the day!
Send someone a handwritten letter or postcard.
Bring someone a souvenir.
Cook someone a meal.
Bake someone treats.
Put your phone away (especially if you’re on it a lot).
Do someone’s laundry.
Make someone a playlist.
Give someone a book you think they’d like
Give someone a hug
Write a list of things you love about someone.
Tell someone they are appreciated
Babysit, dogsit, or catsit for free.
Go out of the way to offer someone a ride.
Visit someone at a hospital
Send someone a care package
Take someone to the movie.
Take someone on a spontaneous adventure.
Throw someone a surprise party.
Bring doughnuts or desserts to work.
Leave a positive sticky note on someone’s desk.
Take someone out to lunch.
Lend out your umbrella when it’s pouring outside.
Make two lunches for work and give one away.
Take someone to a mani, pedi, or massage.
Teach someone a recipe.
Leave quarters at the laundromat.
Pay the toll for the person behind you.
Give someone a compliment.
Leave a larger than normal tip.
Buy someone behind you in line their morning coffee.
Pay for someone’s groceries behind you.
Give up a good parking spot.
Send a box of our fave donuts, bagels, or muffins to a construction site.
Smile at someone… just because (even Mother Teresa said, “We shall never know all the good that a simple smile can do.”).
Hold the elevator or door open.
Let someone behind you at the supermarket check out first.
Send dessert to another table.
Give up your seat on the bus or subway.
Give up your window or aisle seat for someone who has a middle seat.
Bring your bank teller some chocolates.
Help someone struggling with heavy bags.
Give someone a flower or bouquet / Bring flowers to a nursing home.
Help someone take a photo.
Take time to give someone who looks lost directions.
Stop and help someone with a flat tire.
Carry a $5 gift card with you and give it someone randomly.
Help someone load their groceries.
Give someone else the last piece of pizza
Let someone else get seated before you at a busy restaurant.
Share your table with someone at a busy food court.
Lawton Food Bank
Canned pasta (like spaghettios, ravioli)
Boxed meals like hamburger helper, etc.
Jelly in plastic containers
Dry/shelf stable milk
Instant mashed potatoes
New/gently used books for kids of all ages
Glen” Henry grew up in Stonington, Connecticut, and can best describe his career as a lifelong pursuit of arts education and the arts. He moved to Lawton in 1983, working as the arts coordinator for the Lawton Public Schools until 2001. For fifteen years he then served as the State Director of Arts Education at the Oklahoma State Department of Education. After retiring from his state position, Glen has been teaching adjunct at Cameron University in the areas of Sculpture, Advanced Sculpture, 3-D Design and Computer Graphic Design. He has a BA in Arts from the State University of New York at Oswego, and a Masters of Fine Arts in Sculpture from Arizona State University.