Cherokee Nation 5210 Let's Go!
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March 2017

Focus on Nutrition


What's On Your Plate?

Did you know that the decisions you make at the supermarket and while dining out can affect your overall health and prevent chronic disease? March is National Nutrition Month and it's the perfect time to start shaping up your diet and educating yourself about nutrition. Small shifts in food choices — over the course of a week, a day, or even a meal — can have a major effect while helping the change become easier. Every food and beverage choice is an opportunity to move toward healthier eating habits!

Here are some Helpful Tips:

  • Healthy Eating Isn't Complicated. Try small, low-cost or no-cost changes, like choosing whole-grain bread instead of white bread or adding chopped vegetables to your pasta sauce. Having a party? Skip the chips and dip and serve hummus and carrots instead. Small changes can add up to big rewards!
  • Get Active! Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of diseases like heart disease and cancer, and promote your overall health.
  • Add Some Color. Color is one of the best signals of nutritional density—as long as the colors are attributed to nature and not artificial coloring. Food variety supplies diverse nutrients, so to amplify the nutritional value of your meal, incorporate healthful choices in an assortment of hues.
  • Don't Stress Yourself Out. Balance is key. Everyone has temptations so don’t go over the edge in an attempt to force healthy eating habits. Some nutritionists suggest you follow the 90/10 percent rule: make healthy food choices 90 percent of the time and allow 10 percent of your calories for minor indulgences and special occasions.
  • Set a Positive Example. If you have children, the healthy food choices your child sees you make now can effect their eating decisions throughout their lifetime. Make healthy eating fun and delicious by involving your children in food preparation and taking them grocery shopping.

Get In the Know

The 2015–2020 Dietary Guidelines for Americans is the nation's trusted resource for nutrition recommendations. This National Nutrition Month®, be sure to review the Dietary Guidelines for additional information on how we can adopt healthy eating habits and make healthier food and beverage choices to improve overall well-being.

Sources:, Nutrition Plugged,,

Oklahoma Farmers Market Conference

Special Guest Speaker

Marla Saegar from Tahlequah Farmer’s Market was the special guest speaker at the Oklahoma Farmer’s Market Conference in Oklahoma City. Marla shared ideas about how to sustain a successful farmer’s market. Those include marketing and promotion; WIC and SNAP acceptance; mobile markets; and other programs throughout the market season. The Tahlequah Market started with 7 vendors back in 2008 and has grown to 36 vendors as of 2016! She helped mobilize the market by setting up their market in another community twice a month during the summer months and assisted with bringing the market to schools. She also started grilling vegetables as samples at the market. Marla continues her efforts to grow the Tahlequah Market as well as look for new opportunities.

Redbird Smith Health Center

Biggest Loser Competition

Redbird Smith Health Center finished up week 7 of the Biggest Loser Competition last week. With 33 employees signed up to this point, they have lost 246.8lbs cumulatively. There are 6 weeks left of the competition. Participant Chris Thompson dropped the most weight this week—down 2.8lbs. The participant down the most in percentage at this point is down 9.9%, and close behind is another employee, down 7.8%.

Team Rachelle results: Starting weight total: 1,959.2lbs | Current team weight: 1,859.9lbs | Total down: 99.3lbs and 5.1%.

Team Lacey results: Starting weight total: 2,066.2lbs | Current team weight: 1986.8lbs | Total down: 79.4lbs and 3.8%.

Team Jordan results: Starting weight total: 2,116.2lbs | Current team weight: 2,048.1lbs | Total down: 68.1lbs and 3.2%.

As a whole group, the teams were down 246.8lbs. Way to go!

Kick Butts Day

Tahlequah Students Fight Tobacco


Kick Butts Day is a national day of activism that empowers youth to stand out, speak up, and seize control against Big Tobacco companies. Kick Butts Day is Thursday, Marc 23rd from 3:00 to 5:00 p.m. at the Tahlequah Municipal Center/Sequoyah City Park. Students Working Against Tobacco (SWAT) youth from 12 Cherokee County Public Schools, youth engagement mentors, Healthy Living Program coalition members, and community partners will gather in the park to raise awareness about the effects of tobacco use in our state and community. SWAT encourages youth to reject tobacco industries deceptive marketing and stay tobacco-free. Students are also encouraged to urge elected officials to take action to protect kids from tobacco products. Join us on this day of advocacy to make a difference in the state of Oklahoma and the local community!

HOPE Coalition Farm-to-School

Growing in Osage


With a goal of making the community a healthier place to live, work and play, Mayes County HOPE Coalition has partnered with Osage Public Schools. HOPE will be working with staff to teach students the science of gardening, and then to educate them on how to plant, grow, harvest, prepare and cook what they produce.

HOPE also helped the school start the year strong by way of the Fit Kids Program. “In February, HOPE took the Fit Kids program to Osage and participated in their after school program for a week. During that week the students were taught the importance of making healthy choices. HOPE used Cherokee Nation's "5210 Let's Go!" campaign where students were challenged to eat five fruits/vegetables a day, limit their screen time to two hours or less each day, participate in one hour of physical activity a day, and have zero pop/sugary drinks/tobacco,” Long said. “Each day students exercised as a group and were then introduced to new fruits, vegetables, and healthy snacks. The OSU Extension office brought their blender bike to the school, and students enjoyed making their own healthy smoothies.”

She added that, “HOPE is thrilled to be able to partner with Osage and work with their wonderful staff and administration in order to accomplish initiatives that are important to all of us. If we can teach these children at an early age about the importance of living a healthy lifestyle and making good choices, then they will be more likely to continue those choices when they are adults. We want to educate them on the importance of proper nutrition and exercise and choosing to be tobacco free. We are grateful to Osage for letting us in the door to work with them."

HOPE’s efforts are met with enthusiastic support on the part of the school system. Osage Superintendent praises their efforts saying, “Osage is very fortunate to have partners such as the HOPE Coalition and Cherokee Nation. Our students and community are being better served for years to come because of the investments they have made in our schools with all of these new initiatives."

Read the full article here:

Take a Seat

New Benches Installed

The Salina AMO Health Clinic recently installed two new benches for walkers, joggers, and those who want to sit and get some fresh air. Thanks to Administrator Charles Jordan, David Taylor, Joey Ross, and the Health Promotion/Disease Prevention Staff!

My Tahlequah 2030

A Message From the City of Tahlequah

What do you want our community to be in 20 years? The City of Tahlequah invites you to be a part of the New Comprehensive Plan "My Tahlequah 2030" at the Armory Municipal Center on Tuesday, March 7th at 5:30 pm. We need you to help us vision and develop a consensus among neighbors on how our community will address challenges and opportunities we face now and into the future. We will analyze the relationship of transportation, land use, community character, development, and quality of life in Tahlequah. Without your participation this project is futile, so please plan to join us! For more information regarding the process and other ways you can get involved, please email

Upcoming Conferences

Registration is open!

10th Annual Preparing For the 7th Generation Conference

This year will mark the 10th anniversary of this collaborative conference between Native tribes and the state that aims to reduce the leading causes of death and disease among American Indian people living in Oklahoma.

Click here for more information and to register.

Community Calendar

Healthy Events Happening Across Cherokee Nation

Redbird Running/Walking Group

Join us for a 12 week running/walking program on Tuesdays and Thursdays. Open to all levels of fitness and anyone in the community can participate.

Date: March 2nd, 7th, 9th,16th, 21st, 23rd and 28th.
Time: 12:15 to 12:45 P.M.
Click here for more information

Nowata CAN Monthly Education Gardening Classes

Come and learn about gardening! Classes are held on the 2nd Tuesday of every month at Nowata County Extension Office or the Community Garden, weather permitting.

Date: March 14, 2017
Time: 6 to 8 P.M.
Click here for more information
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