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Wildcat Extension District

Walk Kansas Promotes Health and Well-being

Barbara L. Ames Walk Kansas
Wildcat District Extension Family and Consumer Sciences Agent

Did you know that chronic disease, including obesity, is responsible for more than 70% of health care costs in Kansas?  Did you know that making healthy lifestyle choices like those practiced in K-State’s Walk Kansas Health Initiative can help protect against chronic diseases?

According to the Partnership to Fight Chronic Disease:  If Americans were to stop smoking, exercise regularly, and eat well, they could prevent up to 80% of heart disease and stroke, 80% of type 2 diabetes and 40% of cancers.  Walk Kansas is a team-based program that will inspire you to lead a healthier life by being more active, making better nutrition choices, and learning positive ways to deal with stress. 

Walk Kansas 2016 begins April 3 and runs through May 28.  Some Benefits of Walk Kansas participation include:

  • Research supports the power of walking, and other forms of moderate activity, which could cut the rates of heart disease, diabetes, colon cancer, and Alzheimer's by at least 40 percent. In addition to reducing risk for chronic disease, regular physical activity offers benefits almost immediately. After eight weeks of activity during Walk Kansas, participants report they have more energy, endurance, muscle strength, flexibility, they get better sleep and have a better attitude.  Muscle strengthening activities are also recommended at least two days per week.
  • Healthy eating, including beverage choices, plays a key role in helping you achieve and maintain good health as well as in reducing the risk of chronic disease throughout your life.  As a Walk Kansas participant, you will be asked to report the amount of fruits andvegetables you eat each week.  Healthy eating guidelines, tips and recipes will be available through the weekly newsletter and on the Walk Kansas website.  Information provided is from the 2015 Dietary Guidelines for Americans and the American Institute for Cancer Research (AICR)
  • Exercise is a powerful tool to manage stress.  Physical activity increases the flow of oxygen to your brain. It also pumps up production of endorphins, which are feel-good neurotransmitters in your brain -- sometimes referred to as the happy hormones. Runners often talk about a "runners high" and you can experience the same effect after a brisk walk, game of tennis, or nature hike. An afternoon of high-powered house cleaning or gardening will also boost endorphins. Exercise also relaxes tense muscles. It is one of the most effective ways to manage neck and back pain and even headaches.

How Walk Kansas Works:

Teams of six, with a captain, log minutes of activity for eight weeks.  Each team selects one of three activity challenges they will collectively work towards.  In order to accomplish the challenge, each person will have a personal goal.  In addition to physical activity, participants will report the amount of fruits/vegetables they eat.  Program participants also receive weekly newsletters and motivational messages that focus on healthful lifestyle habits. 

To register for Walk Kansas, go to www.walkkansas.org and click on My Walk Kansas; then click on the yellow Register box.  Complete the Walk Kansas Registration page with your personal information, as a member of the team.  Choose Wildcat District as your group and follow the steps to complete registration.

Paper registration forms can be found online at http://www.wildcatdistrict.ksu.edu.  Or, paper registration packets are available at local Wildcat District Extension Offices.

For more information about Walk Kansas in Wildcat Extension District, contact our offices at:  Crawford County, 620-724-8233; Labette County, 620-784-5337; Montgomery County, 620-331-2690, or at http://www.wildcatdistrict.ksu.edu. 

K-State Research and Extension is an equal opportunity provider and employer.

Pepper Steak Stir Frystir fry

Makes 4 servings

Ingredients:

  • 3 bell peppers (any color), cut into 1/4" strips
  • 3 carrots, diagonally sliced into 1/4" pieces
  • 2 stalks celery, cut diagonally
  • 1 small onion
  • 3 scallions, sliced
  • 1 pound flank steak, thinly sliced
  • 1 teaspoon minced garlic
  • Oil for stir-frying

Stir-Fry Sauce

Mix together:

  • 1 cup water
  • 1½ tablespoons corn starch
  • 2 tablespoons soy sauce
  • 1 chicken bouillon cube or 1 teaspoon granules
  • 1 teaspoon sugar or sugar substitute

Directions: Remember to Wash Your Hands!

  1. Heat 1 tablespoon oil in frying pan or wok.
  2. Stir-fry peppers and carrots for 1-2 minutes.
  3. Add celery, onion and scallions and stir-fry an additional 3-4 minutes.
  4. Remove vegetable mixture from pan.
  5. Add another tablespoon of oil to frying pan/wok and stir-fry steak for 3-4 minutes.
  6. Return vegetable mixture to pan and add garlic, stirring until heated through.
  7. Add stir-fry sauce, stirring gently, until sauce has thickened.
  8. Serve over brown rice.

 

Nutrition Facts:  Calories 260; Total Fat 8g;  Cholesterol 40 mg; Sodium 650 mg; Carbohydrate 19g; Dietary Fiber 4g; Sugars 9g; Protein 26g; Vitamin A 210%; Vitamin C 160%; Calcium 8%; Iron 15%.

Source:  www.WalkKansas.org