Holiday Health Tips

This most wonderful time of the year is known for cozy weather, family gatherings, and delicious holiday meals and treats. Many times, these foods are high in calories, saturated fats, sodium, and added sugars. Therefore, it is important to be mindful of the foods and portions we are choosing. “Holiday foods play an important role in bringing people together and connecting us with culture and traditions, but keep in mind that moderation is key”, said Amy Valdez, Extension Program Specialist with Texas A&M AgriLife Extension. “One should aim to include these recipes as a part of a well-balanced meal for a healthy holiday season”, Valdez continued.

Cooler outdoor temperatures might also encourage us to be more sedentary. Physical activity is just as important as making conscious food choices. According to the Physical Activity Guidelines for Americans, adults should incorporate at least 150 minutes of moderate-intensity physical activity and two days of muscle strengthening into their weekly routine. Physical activity does not have to be traditional exercise like running on a treadmill or lifting weights, it can be anything that gets your body moving. It can be an indoor or outdoor activity and can include gardening, dancing, or following along with an exercise video. With so many options, you are free to choose whatever activity you enjoy to help you get moving!  

Incorporating a few small changes can really make a difference during the holiday season. Here are some quick tips to make your holidays a little bit healthier:

• Add to Your Plate - Instead of worrying about what to take off your plate this holiday season, add to it! Add colorful veggies and fruits, whole grains, lean protein, and low-fat dairy options to ensure you have a well-balanced meal. Don’t hesitate to enjoy and savor holiday favorites but eat those in moderation.
• Avoid Distracted Eating - The holiday season is a prime time for endless snacking and many times we can eat mindlessly with distractions such as the television or an intriguing conversation. During this time, try setting a place at the table to eat and serving yourself a plate. Be mindful of the delicious foods that you are consuming and try to avoid distractions, if possible.
• Include a Holiday Exercise Activity - Start a fun family tradition of incorporating physical activity this holiday season. Whether it be a family walk or a holiday 5k run, you’ll get your body moving by making memories and traditions with your family.

Tired of making the same thing over and over? Visit Texas A&M AgriLife Extension’s Dinner Tonight Program for delicious, budget-friendly recipes that are great to include in your holiday meals, visit https://dinnertonight.tamu.edu.

While the holidays can be a stressful time to stay healthy, trying these tips is a great starting point. More importantly, enjoy the family fun, make memories, eat those holiday treats, stay active, and have a happy holiday season!

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

Let's Talk Turkey!

Even though Thanksgiving is quickly approaching, if you have not started your holiday meal planning, it is not too late! While you may still pay more for your turkey this year, the good news is you should not have as much difficulty finding one as earlier expected. So, whether this is your first or fiftieth year in charge of baking the bird, these turkey tips will help make your gathering safe and tasty.  

One of the most important parts of buying a turkey is figuring out what size you need based on how many you plan to feed. Generally, you should plan for 1-1.5 lbs. per person. If you are nervous about not having enough, plan for the higher end and if needed, you can get creative with your leftovers! If you prefer to purchase a fresh turkey, you need to purchase it 1-2 days before cooking and you need to make sure you have a supplier with an availability guarantee. If you purchase a frozen turkey, remember to keep it frozen until you are ready for it to thaw. For food safety reasons, it is recommended that you not purchase a pre-stuffed turkey.

Another extremely important part of Thanksgiving planning is remembering to include time for your turkey to thaw. For every 5 lbs. of turkey, you will need roughly 24 hours of thaw time. The safest way to thaw a frozen whole turkey is in the refrigerator (set to 40^° F). Make sure you place it on the bottom shelf to prevent the spread of bacteria. A refrigerator thawed turkey is good for one to two days before cooking.

If you find yourself short on time, you can thaw your turkey in cold water or in the microwave. To thaw in cold water, allow 30 minutes per pound of turkey. Place the turkey in a leak-proof plastic bag and change the cold tap water every 30 minutes. Do not use hot water to thaw. If you choose to thaw your turkey in the microwave, follow the manufacturer’s defrosting instructions and plan to cook it immediately.

Thawing in the Refrigerator: 8 to 12 pounds = 1 to 2 days 12 to 16 pounds = 2 to 3 days 16 to 20 pounds = 3 to 4 days 20 to 24 pounds = 4 to 5 days

Thawing in Cold Water: 8 to 12 pounds = 4 to 6 hours 12 to 16 pounds = 6 to 8 hours 16 to 20 pounds = 8 to 10 hours 20 to 24 pounds = 10 to 12 hours

After thawing, you should remove the bag of giblets and the neck. You do not need to rinse your turkey. Bacteria may be present inside and outside of the turkey and it cannot be washed off. The only way to destroy bacteria is to cook your turkey to at least 165^° F. Remember to wash your hands before and after handling your turkey.   

Now that you have your turkey thawed and ready to cook, you need to decide how you plan to cook it – oven, smoker, or fryer! Below are a few oven-cooking turkey tip; if you need tips on smoking or frying, please feel free to contact the Rains County Extension office.

Oven roasting is one of the most popular and easiest methods of cooking your turkey. With your oven at 325^° F, insert an oven-proof meat thermometer into the thickest part of the breast or inner thigh, add a ½ cup of water to your pan, and season your meat. Cover your turkey with a lid or aluminum foil tent for the first hour and a half to keep it moist, remove it later for a crispy skin. Recover the turkey when it reaches the desired color.

Oven Time:

• 8 to 12 pounds = 2 3/4 to 3 hours
• 12 to 14 pounds = 3 to 3 3/4 hours
• 14 to 18 pounds = 3 3/4 to 4 1/4 hours
• 18 to 20 pounds = 4 ½ to 5 hours

When cooking your turkey, temperature is the most important thing to remember. Turkey meat must reach at least 165^° F to kill harmful bacteria. Check the temperature in several areas to be safe. Insert an instant read thermometer into the thickest part of the breast, thigh (away from the bone), and innermost part of the wing, wait 20 seconds, and check the temperature. If you cook stuffing with your bird (inside or outside), it must also reach 165^° F.

Allow your cooked turkey to rest for 20 minutes before carving to allow the juices to reabsorb. Resting your turkey will also make it easier to carve. Store any leftovers in the refrigerator within two hours of preparation or one hour if the temperature outside is above 90^° F. Properly refrigerated leftovers should be used within three to four days and frozen leftovers should be used within 6 months for best quality.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

One Pill Can Kill - Halloween Safety Tips

This Halloween, the Texas Department of Transportation (TxDOT) and the Drug Enforcement Agency (DEA) are teaming up with Texas A&M AgriLife Extension Service’s Watch UR BAC program to spread awareness on the fentanyl epidemic spreading across our state. Fentanyl is a synthetic opioid originally developed as a pain management tool for cancer patients; it is 100x stronger than morphine and 50x stronger than heroin.

The Drug Enforcement Administration warns the public of the alarming increase in the lethality and availability of fake prescription pills containing fentanyl and methamphetamine. International and domestic criminal drug networks are mass-producing fake pills, falsely marketing them as legitimate prescription pills, and killing unsuspecting Texans. These counterfeit pills are easy to purchase, widely available, and often contain deadly doses of fentanyl. Pills purchased outside of a licensed pharmacy are illegal, dangerous, and potentially lethal. These risks include overdose, forming new addictions, and traffic related crashes due to impairment.

Over the Halloween holiday, it is especially important that parents stay informed on this epidemic. One of these most prevalent trends currently involves rainbow-colored pills that have been laced with fentanyl and designed to attract younger kids. “Everyone loves Halloween… it is hard to beat, fall air, costumes, and candy!” said Texas A&M AgriLife Extension FCH Agent Sarah Latham, Rains County. “Unfortunately, we as a community must be aware of the ever-present dangers related to illicit substances. This is a growing threat to our children, and it is our responsibility to protect them”. It is important for parents to understand, one pill containing fentanyl can be lethal.

The U.S. Drug Enforcement Association (DEA) is urging parents to be aware of rainbow fentanyl, a deathly opioid drug traffickers are using to “drive addiction amongst kids and young adults,” DEA administrator, Anne Milgram, said in a statement. Rainbow fentanyl is a drug in the form of a pill or powder that is brightly colored to look like candy and appeal to children and young people. Rainbow fentanyl is also being produced in blocks that resemble sidewalk chalk. As a parent, make sure you prepare and are always aware. 

Ahead of Halloween, local authorities are warning parents to keep a close eye on Trick-or-Treat baskets, just two milligrams of fentanyl, equal to 10-15 grains of table salt, is considered a lethal dose, per the DEA. Any candy-looking substance will get a lot of attention as Halloween nears, so parents should be on the lookout and kids should be reminded never to eat unpackaged candy without having parents inspect it first.

Make sure your children know, they should never accept any candy, pills, or other substances that look like they may have been altered.

Safety Tips:

If you plan to Trick-or-Treat this year, here are a few tips to help you and your kids prepare for a safe and happy Halloween.

• Only accept and eat candy wrapped in an original, sealed, and unbroken package.
• If you find an unfamiliar substance, do not touch it. Contact your local law enforcement agency. 
• Watch your surroundings and stay away from anyone acting suspicious.
• Stay in well-lit neighborhoods and do not talk to strangers.

By working together, we can save lives and help keep each other safe. Please join us in spreading this important message for the Halloween holiday, One Pill Can Kill.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

Rains County 4-H Sew Days

 

July is National Grilling Month

It is a time to celebrate with family, friends, and your favorite food. This month, go outdoors! Breathe in fresh air and enjoy what nature has to offer with flavors from the grill.

Grilling offers the opportunity to eat a varied selection of proteins such as beef, chicken, wild game, seafood, or tofu. Make sure you expand your options by grilling a variety of fruits and vegetables. You can also experiment with rubs, herbs, or marinades. Your options for grilling are endless, smoked or not, direct or indirect heat, or try a grilled salad. One tool all grillers should have in their toolbox is a thermometer. Food should reach a temperature hot enough to kill harmful bacteria and should be kept at 140°F until grilled food is served.

Recommended internal temperatures are:

• Beef, Pork, Lamb, Veal - 145°F    
• Hamburgers, Ground Beef - 160°F
• Fish - 145°F
• Poultry, Hot Dogs - 165°F

Keep in mind, food borne illnesses increase during summer months because bacteria multiply faster in warm temperatures. Grilling safely follows the same food safety measures used in the kitchen. Make sure you wash your hands before and after handling raw meat, keep raw meats, poultry, and seafood separate from ready-to-eat foods, refrigerate leftovers within 2 hours, and discard leftovers after 4 days.  Grilling is a healthier option than frying because much of the fat contained in or on the food drips out during the grilling process (lowering calories), while preserving vitamins and minerals. In addition to a healthy meal, outdoor grilling also provides an opportunity to spend time in fresh air with family and friends.

This July, take advantage of all the benefits that grilling has to offer.

• Grilling brings family and friends together.
• Grilling brings out smiles, cheerfulness, stress-relief, and uplifted moods.
• Grilling provides entertainment, time to visit with loved ones, and time to make memories.
• Grilling provides fresh air and Vitamin D (sunshine).
• Grilling provides an opportunity for children and teens to learn about cooking.

Texas A&M AgriLife Extension has a variety of helpful grilling resources and recipes, visit https://dinnertonight.tamu.edu/?s=grilling  and  https://bbq.tamu.edu/ to learn more.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

Summer Food Safety

 

National Safety Month - Work Refrigerator Food Safety

Texas A&M AgriLife Extension observes June as National Safety Month. The month is dedicated to preventing causes of workplace injury. Spending so much time in our workplace lends itself to eating, cooking, and storing food in that workplace. Making sure you follow proper food safety measures can help keep you safe from foodborne illnesses.

Improperly stored food is one of the causes of 48 million cases of food borne illness in the US each year. 128,000 of those cases lead to hospitalizations and 3,000 result in death.

Fridge Basics. For workplace refrigerators and those at home, a refrigerator thermometer is recommended to assure that the internal temperature stays at 40 degrees Fahrenheit (F) or lower. Food kept in between 40 degrees F and 140 degrees F for longer than two hours is no longer safe to eat. This rule is good to remember after parties and celebrations when large amounts are served.

Proper Placement. Raw meat, poultry, and fish should be kept on the bottom of the fridge to prevent any liquids from leaking and contaminating any food, but especially food that will be consumed without cooking. 

Cool Down Quick. Large quantities of hot food, like a pot of soup or a large cut of meat should be divided into smaller portions to cool down more efficiently, thus spending less time in the “temperature danger zone”, between 40 degrees F and 140 degrees F. Small portions of hot food can be put into the fridge and should be covered to prevent drying out and picking up odors from other foods.

Wipe Weekly. Finally, leftovers are only good for 3-4 days. Shared workplace refrigerators should be emptied of leftovers at least once a week. Shelves can be wiped down with a bleach solution (2 teaspoons of bleach and 16 ounces of water) or cleaning product containing bleach. If using a homemade bleach solution, let the product sit on the surface for two minutes, then wipe dry.

The office refrigerator is a great convenience that can help add healthy options to our workday meals, but it often goes overlooked as a place that can harm your health. If you need a refrigerator thermometer, contact the Rains AgriLife Extension office. Taking these steps can help make your lunchtime food safe and flavorful.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

Fairs, Festivals, and Events Certified Judges’ Training

Are you interested in becoming a Certified Volunteer Judge for fairs, festivals, and other events? Do you want to learn what judges are taught, so that you can improve your own skills as you prepare your entries for your local fair? Are you a volunteer with your local fair? If you answered "yes" to any of the above questions, then you should plan to attend an upcoming training by Texas A&M AgriLife Extension Service. 

The Certified Volunteer Judges’ Training will be held in two sessions, Monday, May 9th and Tuesday, May 10th, and attendees may register for one day or both days. Monday, May 9th attendees will become certified volunteer judges in Horticulture, Woodworking, Food Preservation, and Baked Goods. Tuesday, May 10th attendees will become certified volunteer judges in Art, Photography, Quilting, and Fiber Arts. Registration for each day is $25.00, which covers materials, refreshments, and lunch.

Attendees will have the option to have their contact information included on a multicounty Judges List directory for use at fairs, festivals, local contests, etc. Additionally, attendees my purchase a Certified Volunteer Judge name tag for an additional $10.00. 

Creative Arts contests hold creativities at its finest. Learning the process involved in judging this wide variety of entries is a talent within itself. Don’t miss your opportunity to join unique group, register to attend today! 

Those interested may sign up for one day of training or join us for both days. Deadline for registration is May 2nd. Both training day will be held in Emory at the Texas A&M AgriLife Extension office, 410 Tawakoni Drive. You may pick up a registration form at the Texas A&M AgriLife Extension Service office or you may register online by visiting https://rains.agrilife.org/ffe_jt/. 

In case you missed my last article, Rains County Fair Creative Arts entries will be accepted on Tuesday, September 6, 2022, and Wednesday, September 7, 2022, between 3:30 and 6:30 p.m. at the Creative Arts Building at the fairgrounds (with Horticulture entries only accepted Wednesday). Creative Arts Judging is closed to the public. The exhibit building will open with the fair on Tuesday, September 13, 2022, at 6:00 p.m. Entries for the Adult Baked Goods contest will be accepted on Saturday, September 17, 2022, in the Creative Arts building between 6:00-6:30 p.m. and judging will begin at 7:00 p.m. Entries for the Youth Baked Goods contest will be accepted on Tuesday, September 13, 2022, in the Creative Arts building between 6:00-6:30 p.m. and judging will begin at 7:00 p.m. 

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

How will you participate in the Rains County Fair?

Even though it is still a few months away, it is never too early to start thinking about your county fair entries! The 92nd Rains County Fair will be held September 13-17, 2022. Mark your calendars! 

Creative Arts. The Rains County Fair Creative Arts contests are open to residents, young and old, from Rains and surrounding counties. If you have never entered before, give it a try; we love new exhibitors! Rains County Fair Creative Arts Divisions include Antiques, Canned Foods, Collections, Fine Arts, Handcrafts, Horticulture, Needlework, Photography, and Quilting. Special age groups, senior and youth age categories, are judged in special age divisions. If you would like additional information on a specific division, please visit https://rains.agrilife.org/county-fair/. The 2022 Fair Book will be posted in early summer, but you may reference the 2021 Fair Book for division information.

Rains Creative Arts entries will be accepted on Tuesday, September 6, 2022, and Wednesday, September 7, 2022, between 3:30 and 6:30 p.m. at the Creative Arts Building at the fairgrounds (with Horticulture entries only accepted Wednesday). Creative Arts Judging is closed to the public. The exhibit building will open with the fair on Tuesday, September 13, 2022, at 6:00 p.m. 

Baked Goods. If baking and cooking is more in line with your areas of interest, you do not want to miss entering the Adult or Youth Baked Goods contest. Entries for the Adult Baked Goods contest will be accepted on Saturday, September 17, 2022, in the Creative Arts building between 6:00-6:30 p.m. and judging will begin at 7:00 p.m. Entries for the Youth Baked Goods contest will be accepted on Tuesday, September 13, 2022, in the Creative Arts building between 6:00-6:30 p.m. and judging will begin at 7:00 p.m. 

Looking for something with a little more spice? Details for the Annual Rains County Fair Chili Cook-Off will be available shortly. 

Livestock. Youth Livestock Shows are a county fair staple. Rains County youth may show animals in the following categories: Breeding Beef Heifers, Dairy Heifers, Market Steers, Market Goats, Market Lambs, or Market Swine. If you have a child interested in showing an animal at the Rains County Fair Youth Livestock Show, please call (903) 473-4580. Intent to participate in the Rains County Youth Livestock Show must be received by the Rains County Extension Office by May 2nd. Youth in grades 3rd-12th are eligible to participate. 

For youth ages 4-7 years of age, the annual Mutton Bustin’ contest will be held Friday, September 16, 2022, at 7:00 p.m. Additional details will be available shortly. 

The Rains County Fair is a fun filled week and offers something for everyone. Information on other events, contests, and entertainment will be available shortly; please visit our website regularly for updates, https://rains.agrilife.org/county-fair/. We look forward to seeing you at the fairgrounds!

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

Finding Our Feet Podcast

We are just two 40-soemthing moms looking to get healthy and maybe run a few miles. Hosted by Texas A&M AgriLife Extension FCH Agents, Bethany Arie and Sarah Latham, this lighthearted podcast may be just what you are needing. So, if you are looking for a little extra motivation to help you get (or stay) in shape, join us for a weekly look into our fitness journey. 

Available on Apple Podcast, Anchor, and Spotify... Simply search Finding Our Feet. 

Follow us on Facebook for additional information!

Sleep More for Good Health

As we move into March, this seemed like a good time to highlight National Sleep Awareness Week, March 13th - 19th, and encourage a focus on quality sleep as a means of improving general health and well-being. Sleep deprivation is harmful to our cognitive functions, inadequate sleep can lead to decreased attention and alertness, altered abilities to plan and organize, reduced creativity, and an increase in unhealthy risk-taking. Although the amount of sleep needed and the effects associated with sleep deprivation will vary slightly from person to person, the importance of adequate sleep remains unchanged.

The CDC recommends 7 or more hours of sleep each night for adults and even more for children; school age children should get between 9-11 hours of sleep each night. Lack of sleep has been shown to contribute to weight gain and increase the risk of diseases, like heart disease and stroke.1 On average, adults living in Rains County got less sleep than the state and national average.2 

Erica Reyes, Program Specialist with Texas A&M AgriLife Extension, says, “regarding personal wellness, we often hear about the need for a good diet and an active lifestyle. Adequate sleep is the third component of a healthy lifestyle although it is often overlooked or underemphasized; getting the recommended hours is important.” Reyes also recommends health care providers assist by assessing patients’ sleep habits and discussing the importance of sleep, “it is important to assist in raising awareness by discussing sleep habits and by displaying patient education materials on sleep, sleep hygiene, and specific sleep disorders in waiting and exam rooms.”

Over the past two decades, the importance of sleep has received increased attention. Melatonin (a hormone that is naturally produced by the body to induce sleep) supplement sales have sky rocked, increasing roughly 500% from $62 million in 2003 to $378 million in 2014; 20% of Americans have tried a natural sleep remedy in the past year. In addition to sleep supplements, wearable devices and smartphone apps have expanded to include sleep functions; nearly 30% of adults in the US use a smartphone app to track their sleep.3  

Our attempts to reduce weight, maintain peak performance at work, and communicate with others are all dependent on getting enough sleep. Here are three tips to help obtain the rest your body requires to function healthily.

Stick to a schedule:  Our brain determines the time frames for our day and night schedule depending on our sleep routine and sleep cycles. When we disrupt those time frames by significantly altering our sleeping patterns for a few days, we might spend the remainder of the week off our schedule. Sticking to a specific bedtime and wake time is important in establishing a good sleep pattern.

Turn down the lights: Light plays an integral role in regulating our body’s internal clock responsible for sleep (aka: circadian rhythm). When our eyes process light, our body’s natural production of melatonin slows down (and sometimes stops completely) which minimizes drowsiness. As a part of your sleep schedule, select a time each evening to lower light levels in your home.

Limit caffeine intake: Those who consume four or more caffeinated drinks per day are more prone to sleeplessness, so be mindful of coffee, tea, sodas, energy drinks, and their serving sizes. While most caffeine is consumed through beverages, it is important to know

Exercise: Regular exercise throughout the week may help boost the production of the hormone melatonin, termed the "sleep hormone." Simply ensure that your activity does not take place too close to bedtime, or it may have the opposite effect.

If you have tried these tips and still have trouble reaching the recommended hours of sleep, you may have a sleep disorder and need to talk with your doctor. Prepare for questions your doctor might ask by keeping a sleep journal.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu.  To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

Healthy Start to a New Year

 As we adjust to the New Year, it is a great time to revisit your health goals and reset your priorities. “Making small lifestyle changes can make a big difference in your health and wellbeing” says Dr. Sumathi Venkatesh, a Health Specialist with Texas A&M AgriLife Extension Service. 

Eat healthy foods – Eat plenty of fruits and vegetables every day. Your diet should consist of about 2.5 cups of vegetables and 2 cups of fruits, which can be in fresh, frozen, canned, and dried forms. Include a variety of protein foods and replace butter with heart-healthy oils. Intentionally buy and include more whole grains and low-fat dairy products. Watch for your sodium intake. Let your salt intake not be more than a teaspoon a day.

Stay hydrated – Set a goal to drink half your body weight (lbs.) in water (oz.) per day (if you weight 150 lbs., try to drink roughly 75 oz. of water each day). This may seem like a lot at first, so try easing your way up to that goal by increasing your water intake in increments. Another way to increase your water intake is to swap out one sugary beverage a day with water for one week and during week two try to swap out two sugary beverages with water. Drinking enough water is critical for maintaining strength and for preventing dehydration. Hydration is probably one of the key factors to maintain your physical and mental health. For those who are active you may need more water, especially before and after you exercise.

Be physically active – Exercise has numerous health benefits by improving blood sugar, blood pressure, and blood cholesterol levels. Try getting 30 minutes of moderate to vigorous physical activity for at least five days a week. If you struggle with time, incorporate physical activities in your daily routine by washing your car or mowing the lawn. Simple things can help increase your activity level, such as parking farther from the door at work, setting an hourly reminder to take a five-minute walk, or making plans with a friend to meet during lunch and walk. Remember, it is always a good idea to check with your health care provider before starting a new exercise routine.

Improve mental health – Managing stress and your emotional wellbeing is particularly important for good mental health. If you allow situations to overwhelm you, it may induce stress and may affect your daily activities. Practice mindfulness by having a non-judgmental attitude towards yourself and others. Adequate sleep is important to take care of your emotional wellbeing. Most adults need about 8 hours of sleep every day.

Manage health conditions – Untreated or poorly managed health conditions such as obesity, diabetes, heart disease, or hypertension can be detrimental to your health and may severely impact the quality of your life. Following a healthy diet, exercising regularly, taking prescribed medications, and regularly following up with a physician can prevent or delay complications associated with these conditions.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu.  To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.