Tag Archives: family time

A Magical & Healthy Holiday

17 Dec Let's Get MWC Moving Holiday Cover V2

Let's Get MWC Moving Holiday Cover V2

ONIE has put together a list of easy, small changes that you can make to for a healthier and active Christmas. You got this!

#1 TIP: Indulge, just a little. Give yourself permission to indulge! At ONIE, our rule is if you don’t really love it, don’t eat it. We plan to eat some of our favorites but pass on other goodies that don’t quite women eating cakemake that list.
 breakfast#2 TIP: It is a myth to save your calories for that big meal or Christmas Party! Usually it just leads to overeating because you are sooooo hungry! Go ahead and eat a healthy breakfast.


 #3 TIP: Stay active in the holiday spirit. We know how busy the holidays can be and for many the kids are out of school. Here are few easy, doable things to stay active:
  • Dance to your favorite Christmas music and invite the entire family to join you.
  • Walk through the twinkling Christmas lights. Here is a list of trails.
  • Walk quickly from your car to the mall or the grocery store (every little bit helps).Father and Son Dancing Together
  • Take the stairs not the escalator!
  • Play with the kids!
    • Have hula-hoop contests.
    • Play “keep the ball up” using a balloon.
    • A game of hide and seek is always fun.
    • Start a new Christmas tradition with a Christmas-themed indoor scavenger hunt. Kids will use their brains and be active.
  • Go for a walk together after a big meal.
kids#4 TIP:  Small modifications can make your favorite recipes healthier.
  • If the recipe calls for mayonnaise, use the same amount of plain yogurt instead. The benefits include fewer calories and less saturated-fat, and as an extra special bonus the yogurt counts toward a serving of dairy and protein.
  • Replace half of the flour called for in the recipe with whole wheat flour. This small change with increase the nutrients and add fiber.
  • When baking, replace the butter and oil with applesauce. The cake or cookie will be moist and will have only a fraction of the fat.
  • Try our ONIE Test Kitchen favorite hot chocolate recipes instead of the packets of mixed ingredients which often contain a lot of sugar.
  • Reduce sodium by buying frozen vegetables instead of canned. If you choose canned vegetables, purchase lower-sodium option. You can also reduce up to 41% of the sodium by draining and rinsing before serving.
  • Watch out for water-downed turkeys! Many turkeys (and chickens) have been injected with a sodium-solution. You are paying for salt water. Read our blog on picking a bird.
carrotcelerycucumbertomatobroccolicaulflowerchildeating2#5 TIP:  Change up a few things so you don’t overeat on all those special Holiday treats.
  • Fill half your plate with fruits and vegetables.
  • After the meal, put away platters of food to reduce the temptation to go back for more. Instead, keep fresh fruit and vegetables out for nibbling.
  • Let kids serve themselves. We tend to add more food than kids can eat. Most kids have a good sense of the right amount of food.

… and last but not least put the emphasis on socializing not eating.  It is the fun that we have with friends and family that make our Holidays special, the tasty treats are just part of the experience.

Happy Holidays!!

From the ONIE Project

TURKEY EXPOSE’: Don’t Pay for Salt Water!

12 Nov RoastedTurkey

Thanksgiving, our special day of giving thanks, is just three weeks away.  The ONIE Project Team has lots of ideas to help you have a healthy and hearty Thanksgiving dinner! Over the next few weeks, we will post recipes and tips on healthy meal preparation.  But first, we have a word on the Thanksgiving Turkey.


ONIE went on an undercover shopping trip to get the facts about Thanksgiving turkeys. Our advice is buyer beware, many turkeys are “moisture enhanced” which means they are injected with a salt-water solution. For frozen turkeys, 8% to 20% of the bird’s weight could be sodium-water solution.  This means you’re paying for salt water; a 20 lb “moisture enhanced” turkey equals only 16 lbs of meat (4 lbs is nothing but water). It also means that a 4-oz serving from that same turkey could add as much as 540mg or 23% of the daily recommended amount of sodium to your diet (2300 mg).  None of us need this much sodium, especially your favorite uncle with high-blood pressure joining you for dinner.  ONIE has some tips to help you make your way through the maze of options.


 Step One: Read the Front (Small Font) of the Packaging

The first step is to read the packaging. The amount of “moisture injection” must be disclosed on the front of the turkey.  However, we found the description confusing. Sometimes the description of the moisture injected includes the words salt or sodium, or it may just be described as solution without mentioning from what the solution is made. Moreover, the word “natural” can be used on the labels of these injected birds. USDA doesn’t regulate the labeling of “100% natural” or “all natural.” A turkey can be labeled “natural” and still be injected with ingredients that do not naturally occur in a turkey.



Step Two: Flip the Bird Over

The only ways to evaluate the amount of sodium injected is turn the bird over and read the food label.


Step Three: Reading the label

You have “healthy options” to choose. The first label is from a fresh turkey (not frozen) with no “moisture injection”.  As you can see on the label, a 4-oz serving of turkey with no salt water added contains about 65mg or 3% of the daily recommended amount of sodium.  This is because all turkeys contain some sodium naturally.  If this is your choice, these fresh no salt water “moisture injected” turkeys will be in stores starting on November 20th. Our friendly grocery manager, warned us that they will sell out quickly!

If you really prefer to have the “moisture injected” turkeys, go with one that doesn’t add as much salt. The second label is from a turkey that has been injected with 8% sugar and salt solution; a 4-oz serving contains 190 mg of sodium which is about equal to the amount of calories (170). Both of these options, come close to meeting the one-for-one rule, that is watch your sodium intake by matching the amount of sodium to the amount of calories in each serving.

Turkey Blog Label 2


We at ONIE would not choose the turkey products labeled below, with so much salt water added you really aren’t getting a lot of turkey for your dollar.  Also, as you can see, the first turkey has 540mg of sodium per 4 oz serving, that is almost 25% of the daily recommended amount per just one serving. It has been injected with approximately 20% of a “moisture solution” so you are paying for a lot of water as well as sodium. The second product contains 230mg of sodium per a4 oz serving, a much better choice than 540mg of sodium but there are better options. This label is from a turkey injected with a 8% solution, which means that 1.6 lbs of your 20 lb turkey is just water.

Turkey Blog Label 1


If you do buy a fresh, no salt water added Turkey do not be concerned that your turkey will be dry because it has not been bathed in salt water or pre-brined. You can retain the moisture by stuffingRoastedTurkey  the turkey with orange and/or lemon slices, rosemary, thyme, and a few cloves of garlic. Our ONIE test kitchen, we soaked our turkey with apple cider and water. We also basted the chicken while cooking with apple cider. It was juicy! The best part of buying a turkey that has not been “moisture injected” is that you taste the wonderful flavor of turkey meat. You may even save money by buying more meat and no water.

Happy Thanksgiving!

From the ONIE Project Team!


Halloween Ghosts and Globins!

29 Oct IMG_6994


Hi! My name is Amie Mencer and I am a dietetic intern from the University of Oklahoma currently working with ONIE! First, something important to know about me is that I love learning about nutrition, but I also have a major sweet tooth. Chocolate is my weakness but any sweet or sugary item will do. I always get excited when Halloween rolls around because the shops are stocked with extra candy and treats and I’m pretty much in candy land heaven.

However, being the sweets fanatic and dietetic intern I am, I know that too much candy doesn’t fit into a healthy and nutritious diet. In fact, 4% of the entire United States yearly consumption of candy is consumed on Halloween alone­­­­­­­­­­­­­­­­. Therefore, I like to stock my house with lots of festive treats that don’t overload my diet on sugar and fat but still let me celebrate the holiday. One way to do this is to start dressing up your daily fruit. Of course I cannot take credit for all of these ideas but from a ‘hope to be dietitian’ standpoint I think these hit the “A”  list for Halloween treats. Also remember that when you are enjoying some candy this season, a little bit is okay in moderation.

Here are some simple tips to not over do the candy crazy2:

  • Buy what you need.
  • Eat carbohydrates and proteins together to keep you full before going out trick or treating
  • Get creative with fruit
  • Watch out for trans fats in cookies or crackers
  • Buy in bite sized pieces

Try these easy, healthy and cheap treats to help you start the holiday off right!


Frozen Ghost Bananas!

Ingredients: Bananas, non-fat greek yogurt (any flavor), chocolate chips, cheerios, raisins, popsicle sticks, baking sheet, wax paper

How To: Place wax paper on baking sheet for easy clean up. Take banana out of peel and cut banana straight down the middle so that you have two even sides. Cut each side across the middle so you are left with four even slices. Stick one popsicle stick in the bottom of each banana slice. Next, dip banana in yogurt and cover well. A spoon might be helpful for this step. Place banana on baking sheet and add chocolate chips or raisins for eyes and cheerios for mouths.  Place yogurt covered banana on wax paper and baking sheet in freezer for a few hours until frozen.

Tip: Use firm bananas so they can be covered with yogurt easily.


Mini Clementine Pumpkins!

Ingredients: Clementine’s, celery sticks

How To: Peel clementine’s completely and throw away skins. Take one washed celery stalk and cut in half length wise. Cut stalk into ¼ to ½ inch pieces and push into middle of clementine.

Tip: Cut the bottom of the celery piece into a point to stick celery more easily into the clementine.


Grape Worms!

Ingredients: Grapes (red or green), raisins, chocolate chips, peanut butter, shish kabob skewers

How To: Wash grapes well and let try. Take skewer and slowly load individual grapes onto skewer either horizontally or vertically. When skewer is full take two raisins or chocolate chips and attach with a teeny bit of peanut butter for eyes on the last grape.


Gross Goblin Teeth!

Ingredients: Apples (any kind), peanut butter, raisins, knife

How To: Wash apple, cut into fourths and slice out core. Slice each fourth apple into three small slices. Using two slices, spread peanut butter onto one side of each apple slice. Stick one row of raisins upright in the peanut butter across the apple slice to look like teeth. Complete smile by adding the remaining apple slice, peanut butter facing down to the top of raisins.

Tip: Use large apples for easier preparation, this one is messy!


Dirty Band Aids!

Ingredients: whole grain graham crackers, cream cheese, red jelly (any flavor)

How To: Break graham cracker on cracker indents into fourths. Spread cream cheese in a square shape in just the center of the cracker piece until smooth. Add a small drop of jelly for fake blood.

Tip: Non fat yogurt can substitute for cream cheese or whole grain cracker can substitute for graham cracker.

Other healthy and easy ideas for Halloween can be drawing pumpkin faces onto peel away fruit skins such as bananas and oranges, wrapping fruit or fruit juice boxes in paper towels as dressed up mummies, cutting sandwiches into tombstones or ghosts, make a veggie skeleton with left over vegetables around the house or add eyeballs onto almost anything for a touch of Halloween!

Have a Happy and Healthy Halloween!






Harvest Hustle 5K: Ready, set, go!

15 Oct IMG_8900_motivationsigns

Harvest Hustle Header 8

It’s race week; just 4 days until the Harvest Hustle.  On October 19, 2014, it is time to get moving at MWC Regional Park!

What should I wear?

The weather forecast is 75 degrees with no chance of rain and an southeast breeze of 12 mph-perfect for an afternoon in the park. It will be warm when you are walking or running the course. Wearing your race-shirt will probably be plenty. If you tend to be a bit cooler, dressing in layers will keep you warm before and after the race. On the course, you can take a layer off and tie it around your waist.IMG_3656

What time should I get there?

The festivities begin at 12:30 p.m.  New vendors, games and activities have been added to the Wellness Expo. Midwest City Jazzercise will do a demo at 1:45. The group warm-up begins at 2:30 and the race starts at 3:00 p.m.  Also, if you didn’t pick up your packet on Friday or Saturday, packet-pick up at the race is at 12:30, but we strongly recommend picking your packet up at the YMCA on Friday from noon-8:00 or Saturday from 8:00-5:00 to avoid long waits.

What should I eat for lunch?

The key is to avoid any heavy food.  Bagels, bananas, and peanut butter are good choices. A favorite of ONIE is peanut butter and jelly sandwiches on whole wheat bread. These foods give you both a carbohydrate and a protein that will give you energy throughout the IMG_8902_hulahooping_1whole race; energy that will last. Foods like cheeseburgers, pizzas, and fried foods can give you a stomach ache when you are active; not good.

What should I drink?

Drink water before, during, and after the race. Drinking water and staying hydrated are an important part of your race day. We will not have water for participants before the race, but we will have several water stops on the course and a bottle of water for you after you cross the finish line.

How fast should I go?IMG_8999_meredithwith5Ksign

There is a big temptation to start off fast when the whistle goes off, and lots of people are around. If you start too fast you can run out of energy too soon. The best strategy is to pace yourself and save energy for the finish line.

What if I come in last?

The Harvest Hustle is a complete not compete 5K race. The goal is to have fun and be active. Throughout the course, we will have 5 different obstacles for you to try. For those of you who want to know how fast you are, we will have a time clock going at the start and finish. Remember to wear your finishers medal proud, you just beat the thousands who are on the couch on their Sunday afternoon.  We really hope you are ready for a lot of fun with your friends and family.

What if I get separated from my friends and family on the finish line?

Create a plan before the race, and agree upon a place to meet friends and family after the race.

How do I dress up in a costume?

The Let’s Get Midwest City Moving Planning Team will award the top 3 most festive families or individuals at the harvest hustle. But do not worry, there is no need to spend a lot of money getting a special costume. Fun, creative costumes are always the favorite! Here are a few hint on how to make your own:

  • Start with your closet.
  1. Do you have clothes on hand that you can turn into a theme, like green for a leprechaun or orange for a pumpkin?
  2. Do your children have some stockings and a big shirt? Blow up a bunch of balloons and pin them on to go as a grape.
  3. Tear up the legs of some old pants, and splatter some red paint onto a shirt. Add some face paint, and a ghoulish zombie emerges.
  • A good costume is often about being clever, it does not need to be a time consuming project.
  1. Old t-shirts can be shredded to make a decorative head band.
  2. Create a Lego costume by taping pieces of cardboard together; spray paint the cardboard to decorate.
  3. Add a tail to black sweat pants, and go as a cat.
  4. Grab anything in your closet that looks like the 1960s or 1970s, add a headband and go retro.


Yes, we will be giving awards this year!  These are the categories:

  1. First person who registered
  2. Youngest participant
  3. Participant with the most life experience
  4. 1st, 2nd, and 3rd largest groups or teams
  5. 1st, 2nd and 3rd most festive family or individual.   

Also, you are invited to bring a donation of a non-perishable food item to the Midwest City Food Pantry. Anyone bringing a donation will be entered into a drawing for a prize. There will be a bag in your packet to bring your food items to the race.

IMG_8900_motivationsignsThe last and best tip!

It is all about having fun and spending time with your friends, family, and community. We will have tons of encouraging signs and people along the course to help keep you on route and cheer you on as you finish!! Have a great time and enjoy the music, games, and activities at the Wellness Expo. We will be there to take your picture at the Family Fun Photo Booth.

We can’t wait to see everyone at the race on Sunday! Let’s Get Midwest City Moving!

YMCA and ONIE Logo Photo

Sodium is all the Buzz!

16 Sep macaroni-cheese (1)

Too much sodium is all the buzz at ONIE.  Salt is an important part of our diet but most Americans are consuming 3436 mg of sodium/salt every day, which is much more than the 2300 mg recommended daily amount.  Canned soups, boxed rice mixes, and macaroni and cheese all contain large amounts of sodium/salt. For example, some boxed rice mixes have almost half your daily value for sodium in 1 cup. Spanish rice mixes are a good example. Many of these mixes contain 1000 mg of sodium in 1 cup!  Similarly, frozen or refrigerated chicken nuggets average 500 mg of sodium in 3-4 nuggets.  Flavored nuggets or strips, such as BBQ or buffalo style, add an extra 80 mg of sodium.  Canned soups typically have 870 mg of sodium per ½ cup. There are reduced sodium varieties containing 470 mg per ½ cup but that is still a lot of salt. Another favorite, boxed macaroni and cheese, averages 800 mg of sodium per 1 cup.

At ONIE we promote healthier choices while not giving up the foods you love. By making your own version of  food that you love, you can reduce the sodium. For example, make your own Spanish rice by cooking brown rice and adding flavorings that you like. Chicken nuggets can be replaced with chicken fingers. ONIE has a chicken finger recipe that is certified to meet the 1 for 1 test, that is there is  no more than 1 mg of salt/sodium or less for each calorie. Today, we have two new recipes that are quick and easy and can replace the unhealthier versions purchased from the grocery store: tomato soup and macaroni and cheese.


Tomato Soup

Portions: 4          Serving size: 1 cuptomato soup


½ cup onion, chopped
½ tsp minced garlic
½ cup celery, chopped
¼ tsp red pepper flakes
2 Tbsp olive oil
4 cups no-salt-added tomatoes
½ cup water


  1. In a large saucepan, heat oil over medium. Add the onion, garlic, celery and pepper flakes and sauté until softened.
  2. Add the tomatoes and water to the saucepan; bring to a boil and then lower heat to simmer. Cook 20 minutes.
  3. Puree in a blender or food processor until smooth.

macaroni-cheese (1)

Stovetop Mac N Cheese

Portions: 4          Serving size: ½ cupmac n cheese label


½ lb elbow macaroni
2 Tbsp unsalted butter
2 eggs
¾ cup 1% low-fat milk
¼ tsp black pepper
¾ tsp dry mustard
1 cup shredded low-fat cheddar cheese


  1. In a large pot, cook pasta according to box instructions (do not add salt).
  2. Drain and rinse cooked pasta. Return pasta to pot.
  3. In a small mixing bowl, whisk together the eggs, milk, pepper and dry mustard. Stir into the pasta and add cheese.
  4. Over low heat, stir ingredients continuously for 3 minutes or until creamy.
  5. Serve.

From the ONIE Project

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ABCS of Kids’ Food Games

13 Aug Banana Bugs


The first week of a new school year is a very exciting time for children. With all this excitement kids are bound to be hungry when they come home. It is important to have healthy and easy snack choices ready for kids. The ONIE Project has two great afterschool snacks that parents and children can make together: apple race cars and banana bugs. These snacks are really cool because they are foods that kids can play with! Making and playing with their own food is a great way to introduce kids to healthier choices in a fun way. Kids are more likely to eat food they make themselves, even if it is something they haven’t tried before. Creating these snacks also gives a chance for families to spend time together and helps to build creativity and self-confidence in kids. We hope you and your family enjoy these snacks as much as we do!

Apple Race Cars



Apples of any kind or color (1 apple makes 6 cars)
1 Bag Pretzel Sticks (2 sticks per apple slice)
1 Bag Red or Green Grapes (2 grapes per car)


  1. Cut apples into 6 slices removing seeds and core
  2. Cut grapes in half width wise (short)
  3. Insert pretzel sticks into apple for wheel spokes
  4. Place grapes on the ends of the pretzel sticks to create car wheels
  5. Use extra ingredients to decorate car if desired
  6. Apple cars are ready to be played with and eaten!

ONIE Test Kitchen Tip: Other ingredients such as cut string cheese can also be used as wheels!

Banana Bugs



2 Bananas (add more if needed)
Red Grapes
1 Bag Sliced Almonds
1 Package of Pretzel Sticks
Cheerios (optional)
Raisins (optional)
Whole Wheat Tortillas


  1. Peel and cut bananas in half width ways
  2. Decorate banana bug anyway you want!
  3. Example: Use pretzel sticks for legs, cheerios or grapes for eyes, tortillas for wings, almonds slices for spikes (the combinations are endless!)

Have a great and healthy school year! Jade and the ONIE Team

ONIE_logo_tagline small


Watermelon, the State Vegetable

6 Aug Watermelon Salad


Nothing says summer for me like watermelon and ONIE was offering tastings of watermelon last weekend.  For us Oklahomans, watermelon is the official state vegetable. If you like factoids, here is another one. A watermelon is one of the few foods that is both a fruit and vegetable. Yes, the watermelon is a superfood. One slice has almost a fifth of the daily recommended amount of Vitamin A and C. It is also packed with water.  A great way to hydrate without drinking sugar-sweetened beverages such as many sodas, sports drinks, iced teas, juice drinks, vitamin waters and energy drinks.

I always enjoy a cold slice of watermelon but there are many other ways to enjoy our official state vegetable, the watermelon.  ONIE has three simple and quick recipes for you to try!

Watermelon Salsa

Recipe: Watermelon Salsa                         Servings: 4


2 cups watermelon
1⁄4 cup green onions
1⁄4 cup red onion
1 Tbsp lime juice
1 Tbsp cilantro
1⁄4 tsp ground cumin


  1. Chop green onion, red onion, and cilantro.
  2. Cut watermelon in to cubes (Do not use the rind).
  3. In a bowl, mix onions, cumin & cilantro along with watermelon.
  4. Add lime juice. Stir.
  5. Serve salsa with chips.

Printable view

ONIE Test Kitchen Tip: Add corn, chili peppers, or avocado to change it up.

Watermelon Aqua Fresca

Recipe: Watermelon Agua Fresca         Servings: 4


2 cups watermelon
1 cup water
3 limes, juiced
Fresh mint (optional)


  1. Cut watermelon into cubes.
  2. Add watermelon to a blender and blend until a thick liquid.
  3. Pour blended watermelon into a large pitcher.
  4. Add water and lime juice.
  5. Chill and serve!

Printable view

Watermelon Salad

Recipe: Minted Watermelon Salad          Servings: 4


4 cups watermelon
½ cucumber, sliced
1/4 cup fresh mint, shredded
Tbsp lime juice
Tbsp  canola oil
Pepper to taste (optional)


  1. Cut watermelon into cubes
  2. In a medium-sized bowl, add watermelon, cucumber, and mint leaves. Mix.
  3. Stir in lime juice.

Printable View

ONIE Test Kitchen Tip: This salad goes well with hamburgers or grilled meat.

From Karla and the ONIE Project Team

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ONIE’s List of Back To School Resources

23 Jul back to school chalk board with ONIE

back to school chalk board with ONIE


ONIE is here to help get you ready to go back to school. We have put together a list from across Oklahoma of the “who, what, where and when” to find school supplies, uniforms, haircuts, and more. If you do not find a location near you, your school counselor may know of other resources. Just click and follow the link to find 2014 school supply resources:

Oklahoma City Area

Tulsa Area

Rural Oklahoma by County

Oklahoma Tribal Resources


In addition, the ONIE project is also going to be out and about the next two weekends at back to school fairs. You can find us this Saturday, July 26, 2014, at the Ashley Parham Foundation Annual Backpack Giveaway, 4502 NE 23rd, Oklahoma City, from 8:00 a.m. or until backpacks are gone. This is going to be a  fun event with free schools supplies, hot dogs, and watermelon. ONIE is bringing our famous hula hoops. We had lots of fun last year!


Ashley Parham Back Pack Give Away

Next Saturday, August 2, 2014, ONIE will be joining other community-based organizations at the Back to School Bash hosted by the Urban League of Greater Oklahoma City. The Bash begins at 8:30 a.m. and ends at 12:30 p.m. This is a huge free, family-friendly event that provides backpacks and school supplies, health screenings, haircuts. There will also be a community vendor resource fair and children’s activities. Immunizations are available if shot records are provided.

Wishing you a happy healthy school year!

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Bell Peppers are in Season: Pasta recipe, fun facts, & more!

9 Jul Pasta close up

bell pepper on burlap Come see us this Saturday, July 12, 2014 from 8:00 to 12:00 at the Norman Farm Market for their watermelon festival. We will be there with our hula hoops and new recipes for you to take home.  Watermelons are in season and the market will have juicy slices for you and your family to taste. We also want you to see all the other tasty fruits and vegetables in season. We are extra excited for you to see the bell peppers, they are growing faster than the farmers can pick them! Bell peppers are great for many reasons. They come in different colors.  Their mild flavors go well with many foods from salads, pizza, and main dishes. Bell peppers have lots of health benefits too.  The are low in calories and loaded with Vitamin A and C, even more vitamin C than an orange!

Fun Facts about Bell Peppers!

OK Grown: In Oklahoma, peppers are in season from July to October.

Shopping Tip: Look for peppers with firm, shiny, and wrinkle-free skin.

Storage Tip: Refrigerate peppers unwashed in a plastic bag in the vegetable drawer.

Heidi Steenbergn, an intern working with us this week, created a new recipe using bell peppers for us to try; it is pasta, pea, and bell pepper salad. This pasta dish is something the whole family will love and its a budget saver! It cost a $1.70 per serving to prepare and we had lots of Italian dressing left over. So really, it cost even less! It is quick as well. The total prep time is less than half an hour including the time to prepare the pasta. The recipe serves 6 people.

Heart Shape bowl with pasta


  • 1 cup frozen sweet peas, rinsedIngredients for pepper salad
  • 2 1/2 cups water
  • ⅔ cup Italian salad dressing
  • 8 ozs whole wheat rotini pasta
  • 1½ cups red, green and yellow bell peppers, cubed
  • 3 green onions, chopped
  • Ground black pepper, to taste


Pasta Pea and Bell Pepper Salad Nutrition Label1. In a medium saucepan, bring peas and water to a boil. Boil for 3-5 minutes, or until peas are cooked. Drain and transfer peas to a large bowl.
2. Stir salad dressing into peas and set aside.
3. Meanwhile, cook pasta according to package directions or until tender. Drain.
4. Cut bell peppers into cubes and chop green onions then add to peas.
5. Toss pasta with peas, peppers, and green onions.
6. Add salt and black pepper. Serve warm or chilled.

Happy Hump Day!  I hope we see you Saturday at the Norman Farm Market. To see a list of all the Farmers’ Markets in Oklahoma visit www.okgrown.com 

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The ONIE Project Team


See you in the fall MWC!

25 Jun Dance


We were so happy to see 600 families enjoying themselves this past Sunday at the Splash Dash family fun run. Playing together is great bonding time, and families at the Splash Dash created memories to last a life time. Almost 1500 people participated in the Let’s Get Midwest City Moving Free, Family Fun Runs over the three runs.We can’t wait to see you all again, and are already thinking about the next free, family event, scheduled for October 19, 2014.

In the meantime, ONIE has a few tips to stay active with your family. You and your family will reap the benefit of any physical activity that you enjoy and that fits into your life.

  • Keep walking with your family- Walking finish mother daughter

You have a great park, Midwest City Joe B. Barnes Regional Park. We hope you keep enjoying it. In fact, most of our cities and towns in Oklahoma have wonderful parks.


  • Jumping rope is a family favorite-

It is easy and can be done anywhere. Jumping rope will really get your heart rate up and build muscle tone.

  • My pet is my walking buddy-

He is learning how to catch a Frisbee now. These games get us both moving.

Hula hoop

The kids can give us plenty of tips on hooping!

  • Hula hooping is way cool right now-

Anyone up for a game of twister?

Anyone up for a game of twister?

It is not just for kids, even adults are picking up hooping. It strengthens core muscle and tone your body. It works as many as 30 different muscles. Some people say it even helps with lower-back pain

  • Some of the benefits of regular physical activity-

Well of course it will reduce your risks of chronic disease like heart disease, type 2 diabetes, and some cancers. But did you know it can improve your mental health and mood.


Children benefit as well. Regular physical activity helps build healthy bones and muscles but it also improves school performance.

  • A little bit goes a long way-

For us adults (18 to 64 years of age) 30 minutes of moderate physical activity is recommended five days a week. Even ten minutes at a time is fine.  Children and adolescents (6 to 17 years of age) need more; 60 minutes of moderate physical activity is recommended every day.

Plan and schedule a time to be active together and keep moving Midwest City!

Be well from the ONIE Project Team!

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