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!

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 RainsCounty AgriLife on Facebook.

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.

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.