Hold the Rains... : 2023

Thursday, December 21, 2023

Healthy Food Substitutions

With so many temptations, maintaining a healthy lifestyle during the holidays can be difficult. Fortunately, achieving a nutritious and balanced diet does not mean you have to sacrifice flavor or satisfaction. By incorporating smart food substitutions, you can enjoy your favorite meals while nourishing your body with essential nutrients. Try some of these simple substitutions this season.

Whole Grains for Refined Grains - One of the simplest and most effective substitutions is opting for whole grains instead of refined grains. Whole grains, such as brown rice, quinoa, and whole wheat, are rich in fiber, vitamins, and minerals, unlike their refined counterparts. Switching to whole grains can aid in better digestion, provide sustained energy, and contribute to heart health.
Applesauce for Oil – Applesauce is an excellent substitute for oil in your baking recipes and it is a direct 1:1 ratio replacement. Substituting applesauce can reduce calories and fat in recipes, while providing the moisture needed in baked goods. And as an added bonus, applesauce adds fiber!
Greek Yogurt for Sour Cream - Swap out sour cream for Greek yogurt in your recipes for a healthier and protein-packed alternative. Greek yogurt is lower in fat and calories while providing probiotics that support gut health. Whether topping your baked potato or adding it to sauces and dips, Greek yogurt adds a creamy texture without sacrificing nutritional value.
Avocado for Butter - In baking and cooking, consider using mashed avocado as a substitute for butter. Avocado is a heart-healthy option that is rich in monounsaturated fats, which can help lower bad cholesterol levels. It also adds a creamy texture and a subtle flavor, making it an excellent choice for both sweet and savory dishes.
Vegetable Noodles for Pasta - For a lighter and nutrient-dense option, replace traditional pasta with vegetable noodles. Zucchini, sweet potato, or carrot noodles offer a lower-calorie alternative while providing additional vitamins and minerals. Use a spiralizer to create these colorful and flavorful alternatives, perfect for those looking to reduce their carbohydrate intake.
Cauliflower for Rice or Mashed Potatoes - Cauliflower is a versatile vegetable that can stand in for both rice and mashed potatoes. Simply pulse cauliflower in a food processor to create a rice-like texture or boil and mash it for a potato substitute. Cauliflower is lower in calories and carbohydrates while offering a good dose of vitamin C, K, and fiber.
Nut Flours for All-Purpose Flour - When baking, consider using nut flours like almond or coconut flour instead of traditional all-purpose flour. Nut flour is gluten-free and offers a rich flavor profile. They also provide healthy fats, protein, and a lower glycemic index, making them suitable for those with gluten sensitivities or those looking to manage their blood sugar levels.
Lean Proteins for Fatty Meats - Choose lean protein sources like skinless poultry, fish, or legumes over fatty meats. These alternatives are lower in saturated fats and calories while offering essential nutrients like omega-3 fatty acids and iron. Grilling, baking, or steaming these lean proteins can enhance their flavor without the need for excessive added fats.

Making healthy food substitutions does not have to be a daunting task. By gradually incorporating these alternatives into your meals, you can embark on a journey toward a healthier and more balanced lifestyle. Experiment with different substitutions to find what works best for your taste preferences and dietary needs. Small changes can make a significant impact on your overall well-being, proving that a nutritious diet can be both enjoyable and satisfying.

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.

Holiday Mental Health

Holiday Mental Health. The holiday season is often portrayed as a time of joy, togetherness, and celebration. However, for many individuals, it can also be a period of heightened stress, anxiety, and loneliness. Balancing the demands of gift shopping, festive preparations, and social gatherings can take a toll on our mental health. In this article, we will explore the importance of holiday mental health and provide tips on how to nurture it during this special time of the year.

The "holiday blues" refer to a temporary state of sadness, anxiety, or stress that many people experience during the holiday season. Several factors contribute to these emotions, including increased financial pressure, family expectations, and the absence of loved ones. These feelings are valid and common, and it is crucial to recognize them and address them in a healthy way.

Healthy Ways to Prioritize Your Mental Health

Set Realistic Expectations. One of the leading causes of holiday stress is setting unrealistic expectations. Don't aim for perfection; instead, focus on creating meaningful experiences. Recognize that every family gathering doesn't need to be like a Hallmark movie. Embrace the imperfections, and you'll likely find that it's the genuine moments that bring the most joy.
Budget Wisely. Financial stress can be a significant contributor to holiday anxiety. Make a budget for gifts and celebrations and stick to it. Remember that the value of a gift isn't determined by its price tag. Consider alternatives like homemade gifts or acts of kindness to show your love and appreciation.
Practice Self-Care. Amid the hustle and bustle of the holiday season, it's easy to neglect self-care. Ensure you get enough rest, eat well, and maintain a regular exercise routine. Incorporating mindfulness and relaxation techniques into your daily schedule can help reduce stress and keep your mental health in check.
Seek Support. If you're feeling overwhelmed or struggling with holiday-related anxiety or sadness, don't be afraid to seek support. Talk to a trusted friend or family member about your feelings. Sometimes, sharing your emotions can provide relief and a fresh perspective. If your emotional state becomes too burdensome, consider reaching out to a mental health professional.
Embrace the Spirit of Giving. One of the best ways to uplift your spirits is by giving to others. Engage in acts of kindness, volunteer your time at a local charity, or donate to a cause that is close to your heart. Helping others not only spreads joy but can also provide a sense of purpose and fulfillment.
Plan for Alone Time. While the holidays often involve gatherings and social activities, it's essential to plan for some alone time if you're an introvert or if the hustle and bustle becomes overwhelming. It's perfectly okay to step away for a moment of solitude to recharge your mental batteries.
Communicate Openly. Communication is key to maintaining healthy relationships during the holidays. Be open with your family and friends about your boundaries and needs. Share your concerns and feelings and listen to theirs as well. A culture of open and honest communication can reduce tension and promote a supportive atmosphere.

The holiday season should be a time for joy and connection, but it's also an occasion when mental health challenges can intensify. By setting realistic expectations, practicing self-care, seeking support when needed, and embracing the spirit of giving, you can nurture your mental health during the holidays. Remember that it's okay to experience the holiday blues, and it's crucial to take steps to care for yourself during this time. In doing so, you can make the holiday season a more enjoyable and mentally healthy experience for yourself and those around you.

Thanksgiving Food Safety

Thanksgiving is a time for family, friends, and feasting, but nothing can ruin the holiday spirit faster than a foodborne illness outbreak. As you prepare to create a memorable Thanksgiving feast, it is crucial to prioritize food safety. Here we will explore the importance of food safety during the holiday season and provide practical tips to ensure your Thanksgiving meal is not only delicious but safe for everyone to enjoy.

Foodborne illnesses are more common than many people realize, and they can result from improper food handling, storage, and cooking. During Thanksgiving, the risks can be heightened due to the complexity and volume of food being prepared. Here are some key reasons to prioritize food safety on this holiday:

Large gatherings: Thanksgiving often involves hosting or attending gatherings with numerous guests, which increases the chances of foodborne illnesses spreading if precautions are not taken.
A variety of dishes: Thanksgiving meals often include a wide array of dishes, each with its own unique safety considerations. From turkey and stuffing to sides and desserts, it's essential to be vigilant with all components of the meal.
Leftovers: Thanksgiving leftovers are a cherished tradition, but if not handled and stored properly, they can become a source of foodborne illness in the days following the holiday.

Tips for Thanksgiving Food Safety

Thawing Your Turkey: If you're serving turkey, ensure it is safely thawed. The safest method is to thaw it in the refrigerator, allowing 24 hours of thawing time for every 4-5 pounds of turkey. You can also use the cold-water method, changing the water every 30 minutes.
Handwashing: Frequent handwashing is one of the simplest yet most effective ways to prevent contamination. Encourage everyone in the kitchen to wash their hands before handling food, especially after handling raw meat.
Cross-Contamination: Keep raw meat separate from ready-to-eat foods and use different cutting boards and utensils to avoid cross-contamination. Sanitize surfaces and utensils after contact with raw meat.
Safe Cooking Temperatures: Invest in a meat thermometer to ensure the turkey and other meats are cooked to a safe internal temperature. The turkey should reach at least 165°F in the thickest part of the thigh.
Stuffing Safety: If you stuff your turkey, make sure the stuffing reaches 165°F as well. It's often safer to cook stuffing separately from the bird to ensure proper cooking.
Keep Hot Foods Hot, Cold Foods Cold: Bacteria thrive at temperatures between 40°F and 140°F. Ensure hot dishes remain above 140°F, and cold dishes stay below 40°F. Use chafing dishes, warming trays, or ice baths as needed.
Leftover Storage: Promptly refrigerate or freeze leftovers within two hours of cooking. Divide large portions into smaller containers for faster cooling. Consume leftovers within 3-4 days or freeze them for longer storage.
Be Allergen Aware: If any of your guests have food allergies or sensitivities, take extra precautions to avoid cross-contact. Label dishes with allergen information and keep allergen-free dishes separate.

Thanksgiving is a time for gratitude, joy, and delicious food. However, it's essential to remember that the enjoyment of the holiday hinges on food safety. By following these tips and being vigilant in the kitchen, you can ensure that your Thanksgiving celebration is not only memorable but also free from the risks of foodborne illnesses. Prioritizing food safety is a small investment that can result in a healthy and happy holiday season for all.

Thursday, October 19, 2023

Limiting Sugar Intake

In today's fast-paced world, it's easy to succumb to the allure of sugary treats and beverages. From soft drinks to candy bars and even seemingly healthier options like fruit juices, sugar is everywhere. While sugar can provide a quick burst of energy and a delightful taste, consuming it in excess can have detrimental effects on your health. Let’s explore the importance of limiting sugar intake and offer practical tips for reducing your sugar consumption.

Sugar is a type of carbohydrate that the body converts into glucose for energy. However, not all sugar is created equal. There are two main types of sugar: naturally occurring sugar and added sugar. Naturally occurring sugar is found naturally in foods like fruits, vegetables, and dairy products. It comes bundled with essential nutrients, fiber, and antioxidants, making it a healthier choice. Added sugar, on the other hand, is sugar that is introduced during food processing or preparation. It's the sugar found in sodas, candy, baked goods, and countless other processed foods. Consuming too much added sugar can lead to various health issues.

The Downside of Excessive Sugar Consumption

Weight Gain: Excessive sugar intake is a leading cause of obesity. Added sugar provides empty calories, meaning it has no nutritional value and can lead to weight gain when consumed in excess.
Tooth Decay: Sugary foods and beverages are a primary cause of dental problems. The sugar feeds harmful bacteria in the mouth, leading to cavities and gum disease.
Increased Risk of Chronic Diseases: High sugar intake has been linked to an increased risk of chronic diseases such as type 2 diabetes, heart disease, and certain types of cancer.
Energy Crashes: While sugar can provide a quick energy boost, it's often followed by a crash, leaving you feeling tired and sluggish.
Addiction: Sugar can be addictive, leading to cravings and overconsumption, further compounding its negative effects.

Tips for Limiting Sugar Intake

Read Labels: One of the best ways to limit sugar intake is to read food labels carefully. Look for "added sugar" in the ingredient list and be wary of foods with high sugar content.
Choose Whole Foods: Look for whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. These foods contain natural sugars along with essential nutrients.
Reduce Sugary Drinks: Sugary drinks like soda, sports drinks, and fruit juices are major culprits. Replace them with water, herbal tea, or sparkling water with a slice of lemon or lime.
Practice Moderation: It's okay to enjoy sugary treats occasionally, but moderation is key. Limit your indulgence to special occasions rather than making it a daily habit.
Swap Sweeteners: Replace sugar with natural sweeteners like honey, maple syrup, or stevia in your cooking and baking.
Cook at Home: When you prepare meals at home, you have control over the ingredients you use. You can reduce sugar in your recipes and experiment with healthier alternatives.
Educate Yourself: Learn about the different names for added sugars, such as high fructose corn syrup, agave nectar, and maltose, and be vigilant when you see these on labels.

Limiting sugar intake is essential for maintaining good health and well-being. By making conscious choices to reduce your consumption of added sugar and opting for natural, whole foods, you can protect yourself from the negative effects of excessive sugar intake. Small changes in your diet and lifestyle can lead to significant improvements in your health, energy levels, and overall quality of life. So, take that first step toward a healthier you by taming the sweet menace of sugar. Your body will thank you in the long run.

Rains County Fair

There is just over a month left until we kick off the 93rd Annual Rains County Fair, held September 12-16, 2023. But do not worry, you still have time to get involved!

Creative Arts. The Rains County Fair Creative Arts contests are open to residents, young and old, from Rains and surrounding counties. If you have not 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.

Rains County Fair Creative Arts entries will be accepted on Tuesday, September 5th, and Wednesday, September 6th, 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. Entries will be on display in the Creative Arts Exhibit building and are open to the public starting with the fair on Tuesday, September 12th at 6:00 p.m.

Baked Goods. If baking is more in line with your areas of interest, you do not want to miss entering the Youth or Adult Baked Goods contest. Entries for the Youth Baked Goods contest will be accepted on Tuesday, September 12th in the Creative Arts building between 6:00-6:30 p.m. and judging will begin at 7:00 p.m. Entries for the Adult Baked Goods contest will be accepted on Saturday, September 16th in the Creative Arts building between 6:00-6:30 p.m. and judging will begin at 7:00 p.m.

Miss Rains County Pageants. The deadline to sign up to participate in the Tiny Miss (ages 3-4), Wee Miss (ages 5-6), Petite Miss (ages 7-9), Little Miss (ages 10-11), Jr. Miss (ages 12-14), and Miss Rains County (ages 15-19) pageants is Friday, August 4th. Jr. Miss and Miss Rains County pageants will be held on Wednesday, September 13th at 8:00 p.m. Tiny, Wee, Petite, and Little Miss Rains County pageants will be held on Thursday, September 14th at 6:00 p.m. Be sure to follow Rains County Fair Pageants on Facebook for up-to-date information!

Mutton Bustin’. For youth ages 4-7 years of age, the annual Mutton Bustin’ contest will be held Friday, September 15th at 7:00 p.m. If you are too old to participate, make sure you come out and watch this fan favorite!

Parade. Get your parade floats ready! We welcome entries from organizations, individuals, businesses, or anyone else wanting to join the fun. The Rains County Fair Parade will be held on Saturday, September 16th in Downtown Emory. The parade line up will begin at 9:30 a.m. at the Emory City Centre and will begin at 10:30 a.m.

Chili Cook-Off. Looking for something with a little more spice? The Annual Rains County Fair Chili Cook-Off will be held on Saturday, September 16th; additional details will be available shortly.

Youth Floral Design. New to the Rains County Fair is the Youth Floral Design Contest, held on Saturday, September 16th. Entries will be accepted at the Commercial Exhibits Building between 2:30-3:00 p.m. Open to youth grades 3rd – 12th.

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. Come out and support these youth as they show off their dedication and hard work. The steer, lamb, goat, dairy, and breeding beef shows will be held on Thursday, September 14th beginning at 9:00 a.m. The pig show will be held on Friday, September 15th at 8:00 a.m. Market animals will be auctioned off during the Junior Livestock Sale on Saturday, September 16th beginning at 6:30 p.m. If you are interested in becoming a livestock buyer, please call (903) 473-4580 or visit https://rains.agrilife.org/buyer/ to register.

The Rains County Fair is a fun-filled week of activities offering something for everyone. Information on other events, contests, and entertainment will be available shortly; please visit our website for a complete schedule of activities, contest entry forms, and much, much more https://rains.agrilife.org/county-fair/, and be sure to follow Rains County Fair on Facebook for regular updates! We look forward to seeing you at the fairgrounds!

Thursday, July 13, 2023

Headaches and Migraines

Headaches are a common nervous system disorder that most have experienced at one time or another. However, for an unlucky few, the headache can worsen and develop into a migraine. Migraine symptoms can begin as early as four days before a headache. Irritability and frequent yawning may signal a migraine attack starting soon. Most migraines begin with a dull steady ache that leads to throbbing and pulsating pain in the forehead and on the sides of the head. In some cases, the pain can linger for up to 72 hours. The length and severity of a migraine varies from person to person.

According to Elaine Montemayor-Gonzalez, Texas A&M AgriLife Program Specialist, “symptoms such as sensitivities to light, smell, and sound are triggers of migraines, but believe it or not, many migraine symptoms are triggered by food or an individual’s diet”. If you experience migraines, you may want to review your diet to see if you consume any commonly known triggers.
Possible Migraine Food Triggers -

Alcohol (especially red wine)

Chocolate

Citrus Fruit (natural acid)

Aspartame Sweetener

Cheese and Yogurt

Caffeine (Coffee)

Tyramine containing foods (such as beans)

Monosodium glutamate (MSG) (found in soups and sauces)

Sulfites (such as in processed meats, like bacon, ham, sausage)

Montemayor-Gonzalez suggests making some changes to your diet to minimize the chance of a migraine. Try keeping a food journal of all meals and snacks throughout the day. Slowly limit foods that may trigger a migraine to help determine the cause of an attack. Always make sure to stay hydrated and avoid skipping meals.

According to the American Migraine Foundation (2023), alcohol and chocolate are the two most reported food triggers by headache and migraine sufferers. If you suspect a food might be the cause of your discomfort, limit intake of the suspected food for four weeks while you closely monitor your symptoms. Limit one food item at a time, if you limit more than one item, you may not be able to identify which food is your actual trigger. As mentioned earlier, keep a food journal to help you keep track of your symptoms. Make sure to note what you ate, when you ate it, and how much you ate. Next, write down any symptoms you experience, including the frequency, severity, and your response (pain medication, sleep, etc.) to the pain. Talk to a medical professional before starting any restrictive diets.

If you have made some of the suggested changes and have continued to suffer with migraines, contact your medical professional for a migraine relief plan.

Thursday, June 15, 2023

Muscle Cramps

More than likely, you have experienced muscle cramps at some point or another. It may be less likely that you have researched what causes them or if they are something you should be concerned about. Often called muscle spasms or charley horses, muscle cramps are a sudden and involuntary contraction of a muscle. They can occur anywhere in the body, but most often in the legs or feet.

While there is no physiological difference, muscle cramps fall into one of two categories: nocturnal cramps or exercise-induced cramps. Nocturnal cramps happen at night, usually do not have a clear cause, and they tend to increase with age. Exercise-induced cramps can be the result of an electrolyte imbalance, dehydration, or muscle fatigue. Furthermore, there are certain factors that may increase the likelihood of experiencing muscle cramps, including:

Dehydration
Extreme sweating
Electrolyte imbalance
Starting a new exercise routine
Increased age
Inactive lifestyle
Diabetes
Pregnancy
Certain medications

Regardless of the cause, when a muscle cramp begins, finding a relief for the pain is the immediate response. The most effective way to stop a cramp once it has begun is to stretch the muscle in the opposite direction of the cramp until the pain fades. Because muscle cramps are so much fun, there is a good chance it will return when the stretch is released, but repeating the stretch during each cramp should eventually provide extended relief.

Since muscle cramp treatment/prevention has not been heavily researched and because factors can vary for each person, it is difficult to say whether certain foods can help prevent them. Foods frequently associated with muscle cramp prevention are typically high in potassium, calcium, magnesium, and sodium, such as bananas, avocados, beans and lentils, spinach, and oranges. Pinpointing a specific nutrient deficiency with every cramp would be difficult, but eating a diet full of fruits and vegetables is a great place to start.

Additionally, there are certain things you might try to help prevent muscle cramps from occurring:

Use dynamic stretches for warming up muscles before exercising. Dynamic stretching uses movement to help stretch muscles, such as a walking lunge, arm circles, or knee lifts.
Use static stretching after exercising and before bed. Static stretching involves extending specific muscle and holding it in position for several seconds, such as toe touches, arm crossovers, or quadricep stretches.
Drink plenty of water.
Replace electrolytes lost from sweating heavily. Sports drinks are effective at replenishing lost electrolytes, but they should only be consumed if you have been sweating. Otherwise, water is the best option for rehydration.

Stretching and hydration are two effective ways to reduce or prevent muscle cramps from occurring. In most cases, muscle cramps will go away on their own and should not cause concern. However, if they happen often and/or you notice other unusual symptoms occurring along with muscle cramps, you should consult a medical professional, just to be safe.

Thursday, June 1, 2023

Texas Sun Safety

Summer time in Texas gets here quick and before we know it, temperatures will be three-digits. As we prepare to handle the summer heat, it is also important to prepare for summer UV rays. Ultraviolet radiation, commonly called UV rays, emitted from the sun are harmful to your skin and excessive exposure to them is the most preventable cause of all skin cancers.

The three main types of skin cancer include squamous cell carcinoma, basal cell carcinoma and melanoma. Melanoma is the most serious form of skin cancer and according to the National Cancer Institute it is estimated that there will be 97,610 new cases in the United States as well as 7,990 deaths in 2023. While melanoma only accounts for roughly 1% of all skin cancer cases, it is responsible for nearly all skin cancer related deaths.

UV radiation is a natural energy produced by the sun and we rely on it for production of vitamin D. However, overexposure to UV radiation may lead to dangerous health situations. Risks of over exposure include sunburn, premature aging, and skin cancer. Protection from UV radiation is important all year round, but exceedingly important during summer months when we increase our exposure. There are three types of UV radiation, ultraviolet A (UVA), ultraviolet B (UVB), and ultraviolet C (UVC). UVC rays are almost completely absorbed by the ozone layer in our atmosphere and therefore present very little risk to humans. Similarly, a large portion of UVB rays are also absorbed by the ozone layer, but not all. Most of the ultraviolet radiation received on the earth’s surface is in the form of UVA rays. While both UVA and UVB rays damage the outer layers of skin, leading to sunburns, UVA rays are less intense than UVB but penetrate deeper into our skin eventually darkening the skin to a tan as protection and overtime leading to premature aging and skin cancer.

The electromagnetic spectrum characterizes different types of electromagnetic energy (gamma ray, x-ray, ultraviolet, visible, infrared, microwave, and radio) based on their wavelengths and amount of energy. Visible light, or light humans see, typically ranges from roughly 400 to 700 nanometers. UV light ranges from roughly 10 to 400 nanometers. Since UV light has a shorter wavelength than visible light, we are not able to see harmful UV rays.

Because we are not able to see UV rays, it is important to always protect our skin when exposed to sunlight. Even on cloudy days, UV rays reach the earth’s surface and our skin. Reading sunscreen labels is a simple way to insure we are protected against both UVA and UVB rays because some products only protect against one type of UV ray. Sunscreen that protects against both UVA and UVB rays and with a Sun Protection Factor (SPF) of 30 or higher is recommended. Additionally, a wide brim hat (at least 3 inches) and some sunglasses can help protect your eyes and face from UV damage.

Protection Tips:

Apply sunscreen 20 minutes before going out in the sun to allow time for the product to absorb and be most effective.
Re-apply sunscreen every two hours when in the sun or as recommended on the product label.
Keep a sun protection bag, stocked with sunglasses, hats, and sunscreen, near your front door or in your vehicle to help you stay prepared all summer long.
Make playing in the shade fun. During the peak hours of the day when the sun’s rays are at their highest point find some fun games stay in under shade or indoors.
Use extra caution around water and sand because these surfaces reflect UV rays and increase your chances of getting sunburnt.

Talk with your family and make sure they understand the importance of sun protection. Be sun smart this summer!

Thursday, May 25, 2023

Becoming a Healthier You

Because we all lead different lifestyles, it is no surprise that dieting is not “one-size-fits-all.” Therefore, it is important to follow a healthy eating regimen that is tailored to you and your daily needs. Sticking to a diet that is custom to you will both give you the energy that your body requires and help combat obesity and weight gain.

According to the Academy of Nutrition and Dietetics, carrying too much body fat may have harmful effects on your health. More than ⅓ of U.S. adults are obese, which is defined as having a body mass index (BMI) of >30. There are many contributing factors that cause obesity, most of which can be prevented or regulated. Some of these factors include:

Family history and genes
Medications
Lifestyle habits
Eating behaviors
Stress
Too little sleep
Medical problems

Texas A&M AgriLife Extension Specialist David Leal recommends creating long-term goals that are broken down into achievable steps - those then become goals that are focused on daily. “We often feel like there’s so many things we need to change; eat better, exercise more, lose weight, lower cholesterol. However, this can become overwhelming. Remember that progress, no matter how small or slow, is still progress,” Leal said. When approaching weight loss, follow these simple lifestyle changes that can be easily incorporated into your daily routine:

Eat a calorie-controlled diet
Participate in physical activity (150 minutes of moderate-intensity each week is recommended for adults)
Try behavior therapy (recognizing triggers for eating)

While exercising is a key component in being healthy, failure to eat a well-balanced and nutritious diet is often the limiting factor that keeps people from becoming the healthiest version of themselves. For weight loss, or improving any chronic disease, eating 2-3 servings of vegetables a day can make a tremendous impact. Add balance to your meals by making half of your plate fruits and vegetables while decreasing the amount of protein and starches, such as meat and potatoes. To help keep your eating habits on track, follow these simple steps from the Academy of Nutrition and Dietetics:

Eat breakfast
Make half your plate fruits and vegetables
Fix healthy snacks
Drink more water
Reduce added sugars
Cook homemade meals
Explore new foods and flavors
Experience with plant-based meals
Eat slower

If you want to stay on the straight and narrow by eating healthy but are looking to mix up your mealtime routine with new recipes, visit AgriLife Extension’s Dinner Tonight to choose from a variety of healthy meals like Flatbread Pizza, Mediterranean Chicken, Taco Boats, and even desserts like Banana Chia Bread, Pistachio Cake, and Unicorn Popsicles!

Thursday, May 4, 2023

May is Better Sleep Month

Better Sleep Month is observed during the month of May and aims to encourage healthy patterns of sleep and educate on the benefits of sleeping well. According to Amy Valdez, Texas A&M AgriLife Program Specialist, “sleep is just as important as including a well-balanced eating pattern and physical activity into our daily lives. It can have a great impact on our physical and mental health, and a lack of sleep can be detrimental”.

Sleep is a crucial part of our daily lives. It is recommended by the National Sleep Foundation that most adults should sleep for seven to nine hours every night. Getting in a good night’s sleep not only helps us feel energized and prepared for the next day but it can also aid in maintaining a healthy immune system and managing stress.

In the United States, 1 in 3 adults are not getting adequate sleep. Insufficient sleep can play a role in various aspects of one’s health. Not getting enough can lead to increased risk of weight gain, depression, and certain chronic diseases such as heart disease and type 2 diabetes. Just as getting enough sleep as an adult can be an issue, so is too much sleep or oversleeping. Oversleeping can be linked to individuals gaining weight, experiencing depression, headaches, or backaches.

Getting a good night’s sleep does not always come easy. Try these tips to help you get a better night’s sleep:

Exercise During the Day - Physical activity during the day can make it easier to fall asleep. Avoid exercise close to bedtime as this may have the opposite effect.
Keep it Consistent- Aim to go to bed and get up at the same time each day. Keep a bedtime routine to allow your body to wind down.
Prepare your Area for Quality Sleep - Sleeping in a room that is dark, cool, and has limited distractions can provide for a better night’s sleep. Ensure your sleeping area has all of the necessary items you may need to sleep, such as pillows, blankets, and a sound machine to muffle distracting noises.
Reduce Use of Electronics - The blue light from electronics can interrupt the production of sleep hormones, causing difficulty sleeping. Aim to put away electronic devices at least 30 minutes before bedtime.
Avoid Caffeine - Caffeine is typically used to provide a boost of energy. Consuming caffeine before bed can make it hard to fall asleep and make sleep not as restful. The general recommendation for cutting off caffeine products is a minimum of eight hours before going to bed.

While these tips may work for some individuals, this does not replace treatment for any forms of chronic sleep deprivation. If there is a continuous pattern of inadequate sleep or concerns, visit and speak with your healthcare team.

Thursday, April 6, 2023

April is Stress Awareness Month

We all deal with stress at certain times in our lives, but have you ever really stopped to think about stress and the impact it has on your health? April is Stress Awareness month and while I do not usually get into monthly health designations, stress is so often overlooked I thought it might be a good one to investigate.

The World Health Organization (2023) defines stress as a state of worry or mental tension resulting from a difficult situation. Stress is not always a bad thing; it is a natural response to help us address certain threats or challenges in our lives. However, while stress can be a motivator to help us work through difficult circumstances, long-term stress can be detrimental to our health. Headaches, stomach disorders, depression, heart attacks, and strokes are all tied to long-term exposure to stress. By triggering our fight-or-flight response, stress causes our bodies to release chemicals and hormones specifically meant to target our perceived threat (stressful situation). In normal situations, when the stressor is removed, the body relaxes and returns to normal, but with prolonged exposure to stress, our bodies are not able to relax and reset.

Stress is categorized into three main types, acute, episodic acute, and chronic.

Acute Stress is the most common and is usually brief. Acute stress is our everyday response to challenging situations. Acute stress can occur as a response to our normal thoughts or anxiety over upcoming events. (Severe acute stress is a subcategory and is a more serious situation possibly leading to PTSD or other mental health problems.)
Episodic Acute Stress occurs in people experiencing frequent stressors, possibly living in chaotic or crisis situations. Episodic acute stress is common in certain professions such as emergency first responders.
Chronic Stress is the most harmful type of stress. Chronic stress occurs when you are exposed to high stress levels for an extended period without a break. Untreated chronic stress can lead to deterioration of your mental and physical health. If you are living with chronic stress, please reach out for help.

Although stress is a natural response, knowing ways to reduce or manage stress can be a life saver, literally. When you are feeling stressed, take a moment to step back and evaluate the situation.

Everyday stress can be reduced by making small changes in your daily routine.

Activity - Exercising for 20-30 minutes a day can help significantly reduce stress. Walking outdoors is one of the best ways to reduce feelings of stress and anxiety.
Sleep – Make sure you are getting plenty of quality sleep. Our bodies need sleep to heal. Think of a good night’s sleep as a reset button for your body, mentally and physically.
Nutrition – Eat right. Remember the saying, you are what you eat. If you are eating junk, your body is being fueled by junk. We do not run well on junk. Increase your consumption of fruits, vegetables, lean meats, and dairy to help your body get the nutrition it needs to adequately address stress.
Relax – While this is often easier said than done, it is extremely important. Try meditation, writing in a journal, coloring, doing a puzzle, taking a yoga class, or even breathing exercises to help you relax. Find something you enjoy and make it a priority in your daily life.
Talk to your doctor – We all need help every now and then when things seem too difficult to handle alone. If you have tried to help manage your stress but it still seems to be too much, talk to your doctor, they can help.

I encourage you to join me this month in identifying your stressors and working to reduce their impact on your health. Stress is universal, but it does not have to be universally detrimental.

Remember, walking is an excellent way to reduce stress and Rains AgriLife Extension is hosting Walking Wednesdays at 12:10 pm at Sandy Creek Park, 337 E. North Street in Emory (weather permitting). Grab your shoes, water, and a friend and come walk away your worries with us! We will walk for about 30 minutes leaving you time to eat a quick lunch after.

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.

Thursday, March 23, 2023

Benefits of Walking

Exercise does not have to be complicated or feel like a four letter word. According to the American Heart Association, even though there are countless physical activity options available, walking has the lowest “drop out” rate and just 30 minutes of brisk walking, five days a week, can help:

Reduce the risk of coronary disease
Improve blood pressure and blood sugar levels
Improve blood lipid profile
Maintain body weight and lower the risk of obesity
Enhance mental wellbeing
Reduce the risk of osteoporosis
Reduce the risk of breast and colon cancer
Reduce the risk of Type 2 diabetes

Spring is a beautiful time of the year to start a walking regimen and you can incorporate other things into your routine, such as walking with a friend or family member, pushing a stroller, or walking the dog. Before beginning any new exercise activity, make sure to check with your doctor for any health issues that might interfere with your new activity. Also make sure you have a pair of well-fitting shoes that provide adequate arch support and cushioning. If you need help deciding on the right shoes, visit my blog (link below) for my previous article.

When you start a walking routine, like any other new activity, ease into it. Doing too much too quick can often lead to injury, something we all want to avoid! If you are new to a walking routine, start by walking for 15-20 minutes one or two days a week with a goal of eventually walking five days a week. Begin and end with a 5-minute slow paced warm up/cool down and fill the middle with a comfortable pace. As you get more comfortable, increase to a brisk pace. And remember, any step is a step in the right direction!

If you are hesitant to start walking on your own, Rains AgriLife Extension is hosting Walking Wednesdays at 12:10 pm at Sandy Creek Park, 337 E. North Street in Emory (weather permitting). Grab your shoes, water, and a friend and come walk with us! We will walk for about 30 minutes leaving you time to eat a quick lunch after.

Choosing the Right Athletic Shoe

If you are looking to be more active, one of the best ways to start is to choose the right athletic shoe. With the many types of athletic shoes that are available, it can be hard to know which to purchase.

There are differences in design and variations in material and weight. The American Academy of Orthopedic Surgeons says that these differences have been developed to protect the areas of the feet that encounter the most stress in a particular athletic activity. Some of the different types of sports shoes available include the following:

Athletic shoes are grouped into the following categories: running, training, and walking; they include shoes for hiking, jogging, and exercise walking. These shoes should have a comfortable soft upper, good shock absorption, smooth tread, and a rocker sole design that encourages the natural roll of the foot during the walking motion. Features of a good jogging shoe should include cushioning, flexibility, control, and stability in the heel counter area, lightness, and good traction. Cross-training shoes combine several characteristics of other types of shoes so that you can participate in more than one sport and wear the same shoe. A good cross trainer should have flexibility in the forefoot that is needed for running, in addition to stability on the inside and outside of the shoe for the control needed for aerobics and tennis. Walking shoes should flex easily at the ball of the foot, which help feet to push forward.
Court sport shoes include shoes for tennis, basketball, and volleyball. Most court sports require the body to move forward, backward, and side-to-side. As a result, most athletic shoes used for court sports are subjected to heavy abuse. The key to finding a good court shoe is the sole. Ask a coach or shoe salesperson to help you select the best type of sole for your sport.
Field sport shoes include shoes for soccer, football, and baseball. These shoes are cleated, studded, or spiked. The spike and stud formations vary from sport to sport, but they generally are replaceable or detachable cleats, spikes, or studs affixed into nylon soles.
Track and field sport shoes are very specific to the sport. The needs of the individual are most important when picking the shoe. For example, foot types, gait patterns, and training styles should always be considered. It is always best to ask a coach about the type of shoe that should be selected for the event in which you are participating.

It’s also important to choose proper-fitting sports shoes. Proper-fitting sports shoes can enhance performance and prevent injuries. Follow these specially designed fitting facts when purchasing a new pair of athletic shoes:

Try on athletic shoes after a workout or run and at the end of the day. Your feet will be at their largest.
Wear the same type of sock that you will wear for that sport.
When the shoe is on your foot, you should be able to freely wiggle all of your toes. There should be a thumb’s width from the tip of the toe to the end of the shoe.
The shoes should be comfortable as soon as you try them on. There is no break-in period. If they’re not comfortable in the store, they won’t be comfortable when you’re exercising.
Walk or run a few steps in the shoes. They should be comfortable. The heel of the shoe should not slip off the foot as you walk or run.
Always re-lace the shoes you are trying on. You should lace through each top eyelet as you crisscross the lacing pattern to ensure a more snug fit and decrease slippage. Don’t tie the laces too tight as this may cause injury to the nerves or tendons on the top of the foot and ankle.

Now that you know what type of shoe to buy and tips to picking out a properly fitting shoe, you need to consider its construction—how well it was made. Understanding the basics of shoe construction can help you choose intelligently from among the thousands of available styles.

Stitching should be secure, even, and straight. There should be no rough spots, wrinkles, bulky seams, or gummy adhesives.
Rubber around the base of the shoe should be one continuous strip, tightly attaching the sole to the upper.
The toe box should be square for adequate toe room.
The shoe should have side and tongue padding for extra comfort. Cushioning on the cuff around the ankle and at the Achilles tendon helps to reduce friction and irritation.
The inner sole should be soft and resilient, with adequate arch cushions.
The reflector should be as big as possible, especially if you will be outside at dusk or dawn.
The insole should be removable for cleaning and, when it loses springiness, replacement.

In addition to being overwhelmed by all the choices in athletic shoes, you may be surprised at how much they cost. Slick ads and television commercials tout technological features, the latest gimmicks, and shoes named after sports celebrities. Paying more than $100 does not necessarily get you a better shoe. Good quality shoes may be pricey, but don’t overlook the less expensive shoes because they can outperform their costlier brand mates. Be sure that whatever price you decide to pay for the shoes, it’s because the shoe has the features that meet your needs—not because it is a certain brand or has a sports celebrity’s name on it.

If you have your shoes but not sure where to start, Rains AgriLife is hosting Walking Wednesdays at 12:10 pm at Sandy Creek Park, 337 E. North Street in Emory (weather permitting). Grab your shoes, water, and a friend and come walk with us! We will walk for about 30 minutes leaving you time to eat a quick lunch after.

Increasing Activity

Increasing Activity. A recent health report from the CDC indicates a notable trend in the percentage of overweight (30.7%) and obese (41.9%) American adults. Additionally, it is estimated that 20% of children (18 and under) are overweight or obese. While being a little fluffy may help keep you toasty on cold winter days, it is not the healthiest way to stay warm. Being overweight increases the risk of many serious diseases and health conditions.

Incorporating a diet high in fruits, vegetables, and lean meats is a crucial part of being healthy, but increasing daily activity also plays a significant role. Traditionally, increasing activity meant exercise, but many health professionals now prefer to put the emphasis on movement, rather than exercise. Movement is much more appealing to the masses than exercise because movement can include things we actually enjoy doing, like gardening, fishing, or even shopping.

So what can you do to increase your daily activity? Lots of things, but I like to start by getting an activity tracker. Wear the tracker for a week without doing more than your normal activities. This will help you determine your current activity level and from there you can start to increase your activity. If you currently take 4,000 steps a day, increase in small increments by taking 5,000 steps. For most adults, a healthy step goal is between 8,000 and 10,000 steps per day (roughly 2,000 steps equal a mile). Try to make small increases each week, increasing too much too fast may lead to burn out or injury; go slow, do not try to be an Olympic athlete overnight. Little increases can add up to big improvements in your overall health.

Tips to help increase activity:

Set an hourly move reminder (this is very helpful if you have a desk job). Set a reminder for each hour you are at work. Take ten minutes to stand up, walk around your office, or stretch.
During your lunch break, take a walk for half and then sit down to eat.
Recruit a family member or friend to take a walk with you. Accountability is a great way to stay on track.
Find a parking spot at the back of the lot, rather than close to the doors.
Download a walking or activity app to your smartphone. Apps are a great way to join a virtual community, they help you log your movement, and they often provide activity guidance (workouts, stretches, etc.).

If you are interested in joining a lunch time walking group, March into Summer is a 90-day walking program that will start March 1st. The program is designed to ease individuals into a more active lifestyle. This program is open to everyone and is a judgement free zone. The program will offer multiple ways to participate and will provides a variety of health and nutrition activities and tips. If you would like more information, please email sarah.latham@ag.tamu.edu.

Remember to check with your physician before starting any new activity and listen to your body! If something hurts, stop doing it.

If you have questions or concerns, please feel free to 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.

Thursday, January 19, 2023

Healthy Heart Lifestyle Changes

Making healthy heart lifestyle changes is a positive commitment to yourself and your loved ones, but it is not always a simple process. Creating a healthy lifestyle can be stressful, time consuming, and often filled with confusing and unhealthy choices.

Along with healthy lifestyle activities such as regular exercise, not smoking, and lowering stress levels, eating a variety of healthy foods is excellent for your heart health. The American Dietetic Association recommends adding these foods to your regular diet to jump start your healthy heart journey.

Blueberries are packed with the colorful antioxidant, anthocyanin, fiber, vitamin C, and are easy to find year-round. Blueberries are great on their own, but they add amazing flavor to cereal, smoothies, or salads.
The American Heart Association recommends including omega-3 rich foods into your diet at least twice a week for a healthy heart. Salmon is loaded with protein and omega-3 fatty acids. Salmon is easy to cook and has a pleasant flavor. Try grilled or baked salmon paired with a fresh spinach salad or grilled vegetables.
For many, oatmeal is a staple in a heart healthy diet. Whole grain oats are an excellent source of vitamins, minerals, and most importantly, cholesterol-lowering fiber. Oatmeal is tasty on its own or it can be dolled up by adding various fruits and berries. Oatmeal is a great substitute when baking. Replacing one-third of the flour in a pancake, muffin, or cookie recipe with oatmeal will add in fiber without taking away from the taste! If you are interested in trying overnight oats for an easy breakfast, visit http://agentsarah.blogspot.com/ for several overnight oat recipes.
The benefits of eating spinach are too long to list. Just remember, Popeye was on to something! Spinach is loaded with vitamins and minerals, notably folate and iron. If you or someone you know is pregnant or trying to become pregnant spinach should be a regular on the menu. Fresh spinach is delicious in a salad or blended up in a green smoothie.

Texas A&M AgriLife Extension’s Dinner Tonight Program is a great resource for healthy, tasty, and budget-friendly recipes. Visit https://dinnertonight.tamu.edu or follow Dinner Tonight on Facebook for daily recipes and health tips.

Having a healthy heart requires a mixture of activities and lifestyle changes. Strive to create a healthy balance between exercise, diet, and lifestyle. If healthy habits are new to you, start out slow by making small changes over time. Healthy habits do not form overnight, so it is important to be patient with you progress. Remember, Rome was not built in a day!

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

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