Friday, January 24, 2020

Healthy Bites- Spaghetti Squash and Meatballs

Posted by: Communications Manager on Friday, January 24, 2020 at 12:00:00 am Comments (0)


1 medium spaghetti squash (about 2 pounds)

Kosher salt

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



  1. Preheat the oven to 425 degrees F. Halve the squash lengthwise and scoop out the seeds. Sprinkle the cut sides with 1/2 teaspoon salt, then brush both sides with olive oil. Put the squash, cut-side up, in a baking dish and cover tightly with aluminum foil. Roast 20 minutes, then uncover and continue roasting until the squash is tender, about 35 more minutes.
  2. Meanwhile, make the meatballs: Brush a baking sheet with olive oil. Pulse the celery, carrot, onion, garlic and parsley in a food processor to make a paste. Transfer half of the vegetable paste to a bowl; add the ground beef, ground pork, eggs, breadcrumbs, 1 cup parmesan and 1 teaspoon salt and mix with your hands until just combined. Form into about 24 two-inch meatballs; transfer to the prepared baking sheet. Bake until firm but not cooked through, about 10 minutes.
  3. Make the sauce: Heat 3 tablespoons olive oil in a large pot over medium-high heat. Add the remaining vegetable paste and cook, stirring occasionally, until it looks dry, about 5 minutes. Stir in the tomato puree; rinse each can with 1 cup water and add to the pot. Stir in the basil, oregano and 1 1/2 teaspoons salt. Bring to a simmer, then add the meatballs and simmer until the sauce thickens and the meatballs are cooked through, 15 to 20 minutes. Remove the basil.
  4. Use a fork to scrape the spaghetti squash flesh into strands; transfer to a large bowl and toss with 2 tablespoons grated parmesan. Season with salt. Divide the squash among bowls and top each with some meatballs, sauce and the remaining 1 tablespoon parmesan.
  5. This recipe makes extra sauce and meatballs. Let cool completely, then freeze in a storage container for up to one month.

For more recipes like these, please visit


THIS JUST IN: Travel OK has featured our beautiful Wichita Mountains in their Oklahoma Road Trip Series!

Posted by: Communications Manager on Friday, January 24, 2020 at 12:00:00 am Comments (0)

Saturday, January 18, 2020

Commit To Stay Fitó 100 Mile Challenge

Posted by: Communications Manager on Saturday, January 18, 2020 at 12:00:00 am Comments (0)

What is the 100 Mile Challenge? 

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!

Get Connected:

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.

100 Mile Challenge Tracking Form

Tracking Devices

Smart Phone

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/Step Trackers

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.

GPS Watch (Suunto/Garmin)

For more hardcore athletes looking for a GPS watch that will accurately track mileage, vertical gain, pace, etc for a multitude of activities  (including swimming if you get a waterproof option). Garmin and Suunto are two brands that have great options.

Our goal at 100 Mile Challenge is to get participants outside (if possible) and moving!

Healthy Bites- Breakfast Casserole

Posted by: Communications Manager on Saturday, January 18, 2020 at 12:00:00 am Comments (0)


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)

Cooking spray


  1. Heat a large nonstick skillet over medium heat. Add the turkey and scallions and cook, stirring to break up any large chunks, until browned and cooked through, about 10 minutes. Remove from heat and let cool slightly.
  2. Whisk the eggs, egg whites, milk and 1/2 teaspoon each salt and pepper in a large bowl until combined. Add the cooked sausage, spinach, cheeses and bread and toss to distribute ingredients evenly.
  3. Spray a 3-quart casserole dish with cooking spray. Spread the egg mixture evenly in the dish. Cover and refrigerate for at least 6 hours or preferably overnight.
  4. Preheat the oven to 350 degrees F. Bake the casserole, uncovered, until set and lightly browned on top, about 30 minutes. Cook's Note Make-Ahead Tip: Freeze the baked casserole for up to 2 weeks. Cover with foil and reheat at 350 degrees F until hot, 35 to 45 minutes.

 For more recipes like this, please visit 

Leap of Kindness Day in SW Oklahoma February 29, 2020!

Posted by: Communications Manager on Saturday, January 18, 2020 at 12:00:00 am Comments (0)

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! 


Tell Us Your Plans


General Ideas  

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.

Random Acts of Kindness For Strangers

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. 

Don’t overthink your random act of kindness!

Even the simplest things can make a big difference!

Let's Get Social! Share Your Acts of Kindness Throughout The Day!




Thursday, January 9, 2020

Meet Our State of Arts Guest Speaker Glen Henry!

Posted by: Communications Manager on Thursday, January 9, 2020 at 12:00:00 am Comments (0)

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.





Register Here 

Healthy Bites--Herbed Chicken Marsala

Posted by: Communications Manager on Thursday, January 9, 2020 at 12:00:00 am Comments (0)


Four 4-ounce boneless, skinless chicken breast cutlets


Kosher salt and freshly ground black pepper


1/3 cup whole wheat flour


1 1/2 tablespoons extra-virgin olive oil


3/4 cup low-sodium chicken broth


1/3 cup sun-dried tomatoes (not packed in oil; not rehydrated), finely chopped or very thinly sliced


1/2 teaspoon finely chopped fresh rosemary


10 ounces white button or cremini (baby bella) mushrooms, sliced


1/3 cup sweet marsala wine


2 teaspoons unsalted butter


1 to 2 tablespoons roughly chopped fresh flat-leaf parsley


Place the chicken cutlets between 2 pieces of plastic wrap and pound with a meat mallet (or the flat side of a chef's knife) until about 1/3 inch thick. Sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper.

Put the flour on a medium plate. Heat the oil in a large nonstick skillet over medium-high heat. Dredge the chicken in the flour to fully coat, shaking off any excess. Add the chicken to the skillet and fry until fully cooked and golden brown, about 4 minutes per side. Transfer to a platter and tent with foil to keep warm.

Add 1/2 cup of the broth, the sun-dried tomatoes and rosemary to any remaining drippings in the skillet and cook, stirring frequently, for 1 minute to plump the tomatoes. Add the mushrooms, 1/4 teaspoon salt and 1/2 teaspoon pepper and cook until the mushrooms are soft, about 5 minutes. Add the marsala and bring to a boil. Add the remaining 1/4 cup broth and the butter and simmer until the butter is fully melted, about 30 seconds.

Spoon the mushroom mixture and sauce over the chicken, sprinkle with the parsley and serve.

Cook’s Note

This recipe uses regular whole wheat flour, but for a slightly more refined coating, whole wheat pastry flour can be substituted.


 For more recipes like this, please visit 

Sunday, January 5, 2020


Posted by: Communications Manager on Sunday, January 5, 2020 at 12:00:00 am Comments (0)
Monday, December 30, 2019

Making the Customer Service Experience Magical Sponsorship Opportunities

Posted by: Communications Manager on Monday, December 30, 2019 at 12:00:00 am Comments (0)



Naming rights sponsorship for the event $2500.00 (SOLD OUT) 

Lead Sponsorship - $1500

- Corporate table for 8 attendees

- A 2-minute on-stage commercial (provided by sponsor)

- Logo on each table; Inclusion of approved materials/giveaways in welcome bag - Exhibitor booth

- Logo on promotional flyers

- Mention from stage during the event

- Logo on-screen during event


Brunch Sponsor - $1000

- A 2-minute on-stage commercial (provided by sponsor)

- 4 seats at a reserved table

- Inclusion of approved marketing materials/giveaways in attendee welcome packet - Exhibitor booth

- Mention from stage during the event

- Logo on breakfast and lunch tables

- Logo on-screen during event


Break Sponsor - $500

- Business name on snack tables during the break - 2 seats at a reserved table

- Mention from stage during the event and break

- Logo on-screen during event

Create Your Own Sponsorship

Pick benefits from the list below that you feel would be most effective for your  

business. Pricing will be determined based on the benefits chosen.

- Extra Ticket

- Exhibitor Booth

- Logo on screen

- Logo on marketing material

- Gift in event bag

- Logo on registration table - Video commercial (provided by sponsor)

- Stage time

For sponsorship opportunities, please contact Dennis at or call (580)-355-3541.


Tuesday, December 24, 2019

Meet Our Keynote Speaker, The Ex-Disney Guy, John Formica!

Posted by: Communications Manager on Tuesday, December 24, 2019 at 12:00:00 am Comments (1)


John Formica, (The “Ex-Disney Guy”), is a leading authority on tourism, hospitality and service industries alike, while fast becoming a highly sought after internationally known keynote speaker, business and team trainer and small business consultant. John has inspired audiences across the globe with over 3,000 keynotes and seminars to associations, business communities, health care professionals, colleges and students, showing them how to create a Disney-like culture, positive leadership, team relationships, small business growth and transforming any existing service level into a Magical customer experience.

Prior to speaking, John acquired over 25 years of experience in top management positions with service industry leaders including:

  • Walt Disney World Resorts® • Hyatt Hotels
  • Hilton • Adam’s Mark • Sunrise Senior Living

During his 10 years at the Walt Disney World Resort in Orlando, Florida, John managed their top luxury resort properties and implemented “Disney’s” philosophy on creating a superior customer experience and people management to lead his teams to achieve:

  • Highest guest satisfaction ratings among all Disney World Resort Hotels.
  • Selected to Co-chair and assist in the company-wide rollout of “Disney’s Guest Satisfaction Program.”
  • Delivered presentations for the Disney Institute on “Customer Loyalty” to audiences, companies and business professionals from all over the world.

Today, John is “America’s Customer Experience Coach” and has been featured on the NBC Morning Show, FOX, ABC, CBS, Univision, Business Journals, Radio and recently the Virgin Atlantic In-flight Magazine, after completing two successful speaking tours in Australia and named “Australia’s Best Customer Experience Coach” . John shares his incredible 25 plus years of hospitality and service industry experiences and success strategies to empower leaders, teams and audiences to achieve extraordinary results. John’s unique coaching style and ability to create change, has successfully helped hundreds of leaders, small businesses, local communities and business professionals build brand loyalty for life, attract more customers and create “Whistle While You Work” Team Environments.

John’s highly requested keynotes and presentations have earned a reputation for being high energy (sometimes theatrical) enthusiastic, creative, applicable and highly motivating.


If you are looking for an exciting speaker to make your event special, you need not look any further. John is truly magical and will tailor all of his presentations and seminars to your event and audience’s real life challenges.

Under John’s leadership and passion for the customer experience, his team’s accomplishments include:

  • Zagat Award for the Top-10 Resort Hotel in the U.S.
  • Pinnacle Award Winner for a Top 5 Convention Hotel in North Carolina.
  • Improved Resident Care Satisfaction Scores from a “C” to an “A” grade.


Register here