Turkey Tips

With Thanksgiving quickly approaching, it is time to plan your holiday meal. Whether this is your first or fiftieth year in charge of baking the bird, it is always a good idea to read over a few tips for cooking and safety before you get started.

Determining what size turkey you need based on how many you plan to feed is one of the most important parts of planning your Thanksgiving meal. You should plan for 1-1.5 lbs. of turkey per person. If you are nervous about not having enough, plan for the higher end because you can always get creative with 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.

If you are cooking a frozen turkey, remember 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! 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. If you do not have a meat thermometer, swing by the Rains County AgriLife Extension office.

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 RainsCounty AgriLife on Facebook.

Diabetes Awareness

Nearly 40 million Americans currently live with diabetes and every year around 1.2 million more people are diagnosed with diabetes with roughly 1 out of 4 not even realizing they have it. Even more alarming, an estimated 97.6 million youth under the age of 18 are classified as having prediabetes. Discussing various aspects of the disease may provide insight into what diabetes is and how to lower your risk of getting it by living a healthier lifestyle.

Diabetes is diagnosed when higher than normal levels of glucose are circulating in the blood. Type 2 diabetes, the most common form of the disease, develops from the body’s inability to produce or use insulin correctly. On the other hand, Type 1 diabetes (previously known as insulin-dependent, juvenile, or childhood-onset) is caused by an autoimmune reaction, making it impossible for the body to create any insulin at all, according to the Center for Disease Control (CDC). 

Unlike Type 1 diabetes, Type 2 diabetes is preventable. Unfortunately, symptoms of Type 2 diabetes are often discreet, making it hard to diagnose the disease. The CDC recommends getting your blood sugar tested if you believe you are at risk for the disease. Those at higher risk typically fall under these categories:

• Overweight or obese
• 45 years or older
• Have a parent or sibling with Type 2 diabetes
• Physically active less than three times a week
• Had gestational diabetes or given birth to a baby that weighed more than nine pounds
• African American, Hispanic, American Indian, or Alaska Native

Managing eating habits and living a healthy lifestyle can both aid in the prevention of diabetes and help those currently diagnosed with the disease. Effective diabetes self-management includes healthy eating, regular exercise, weight management, tobacco cessation, monitoring blood glucose, medication adherence, and getting support. 

The Harvard School of Public Healthy recommends following these key steps when it comes to diabetes self-management and prevention:

• Control your weight - being overweight makes you 7 times more likely to develop diabetes than someone with a healthy weight.
• Get moving – stay physically active with at least 30 minutes of moderate exercise each day; working your muscles more often improves their ability to use insulin and absorb glucose. 
• Tune up your diet -
• Choose whole grains over highly processed carbohydrates.
• Skip the sugary drinks, and choose water, coffee, or tea instead.
• Choose good fats instead of bad fats, such as polyunsaturated fats found in liquid vegetable oils, nuts, and seeds.
• Limit red meat and avoid processed meat - choose nuts, whole grains, poultry, or fish instead.
• If you smoke, try to quit - smokers are 50% more likely to develop diabetes than nonsmokers.

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.

Photo Credit: Prairie Lakes Healthcare System

October is Health Literacy Month

Health literacy is an essential skill that impacts nearly every aspect of our well-being. From understanding a doctor's instructions to navigating the healthcare system and making informed choices about treatment options, health literacy plays a crucial role in maintaining good health and managing illnesses. But what exactly is health literacy, and why is it so important?

Health literacy refers to the ability to obtain, process, and understand basic health information and services needed to make appropriate health decisions. It involves more than just reading medical brochures or following a prescription label; it encompasses the capacity to communicate, assess risks and benefits, and make informed choices about personal health and the health of others.

In simpler terms, it is about how well people can find, understand, and use health-related information to improve their own health and make educated decisions. Health literacy is not just about individuals, it also involves how well healthcare providers, systems, and organizations communicate information in a way that is understandable and accessible.

Health literacy is important because it directly affects the quality of healthcare outcomes. People with lower health literacy often struggle to navigate the healthcare system, understand medical instructions, and manage chronic conditions. This can lead to misdiagnosis, unnecessary hospitalizations, incorrect medication usage, and poor health outcomes. Health literacy matters because:

• Improved Communication with Healthcare Providers: Patients who are health literate are better equipped to understand medical instructions, ask the right questions, and communicate their concerns more effectively. This leads to better care and stronger doctor-patient relationships.
• Better Management of Chronic Diseases: Many chronic diseases, such as diabetes or hypertension, require careful self-management, including medication adherence, diet, and lifestyle changes. Health literacy enables patients to make informed choices that prevent complications and improve their quality of life.
• Informed Decision-Making: Health literacy empowers people to weigh the risks and benefits of different treatment options, allowing them to make choices that align with their values and preferences. This becomes particularly important when dealing with complex medical issues or when undergoing significant procedures.
• Prevention and Wellness: A person with high health literacy is more likely to engage in preventive health measures like vaccinations, regular screenings, and healthy lifestyle choices. This helps reduce the risk of disease and promotes overall well-being.
• Reduction of Healthcare Costs: When people understand how to manage their health, it leads to fewer emergency room visits and hospital admissions, lowering overall healthcare costs. Inadequate health literacy can result in preventable health issues and higher expenditures for both individuals and healthcare systems.

Health literacy is influenced by a variety of factors, including:

• Education Level: While education plays a role, even highly educated individuals can struggle with health literacy, especially when faced with complex medical jargon.
• Language and Culture: Non-native speakers or those from different cultural backgrounds may face additional barriers in understanding health-related information, particularly when healthcare providers fail to take these factors into account.
• Cognitive and Physical Abilities: Individuals with disabilities, learning difficulties, or mental health conditions may encounter more obstacles when accessing and interpreting health information.
• Healthcare System Complexity: The more complex the healthcare system is, the harder it is for people to navigate. Administrative barriers, complicated insurance rules, and medical terminology can hinder comprehension.

While health literacy is a challenge, there are many ways to improve it. Healthcare providers should aim to communicate in clear, easy-to-understand language. Using everyday words instead of medical jargon can help patients understand their conditions and treatment options. They should also provide clear and comprehensive health educational materials, including visual aids and interactive tools, which can enhance understanding. 

Healthcare providers should aim to create a supportive environment where patients feel comfortable asking questions and seeking clarification is key. Lastly, health literacy programs in schools, community centers, and workplaces can equip individuals with the skills they need to manage their health. These programs often focus on teaching people how to access and evaluate reliable health information.

Health literacy is a cornerstone of good health, yet it is often overlooked. By improving health literacy, we can empower individuals to take charge of their health, make better decisions, and reduce healthcare costs. It is not just about reading medical information; it’s about understanding it, applying it, and using it to lead healthier, more informed lives. Everyone, from patients to healthcare providers, plays a role in fostering an environment where health literacy can thrive.

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.

Kids Kitchen Skills

If I had a dollar for every time my kids asked me what we were eating for dinner, well, I would be off on an island somewhere enjoying my millions of dollars and not writing this article. But since that does not seem to be in my cards, it is probably best to figure out a way that question doesn’t make me lose my mind! Meal planning and preparation is one of the most important life skills you can instill in your children and grandchildren. Plus, if they are comfortable in the kitchen, maybe I will hear that question a few less times. 

Food makes us feel comfortable and safe; we plan major events and family gatherings around food. So, it is not hard to see why many people see food as a love language. Engaging your children in family mealtime helps create close bonds, teaches your children about healthy eating, and teaches them about kitchen safety. Preparing meals and cooking together not only builds excitement but starts daily conversations. 

Engage your children in preparing meals with easy skills that will last a lifetime. Start with basic skills appropriate for their age and interest.  

• For younger children, ages 2-5, make basic tasks seem important, especially since their attention span is shorter. Try tasks such as washing produce, stirring batter or dressings, measuring, pouring liquid, and cutting soft foods with a plastic knife.
• Children 6-8 years old are always eager to help. You can practice their reading, by reading recipes together and practice simple math when measuring foods. Children in this age group can help peel fruits and vegetables, use small gadgets like a can opener, collect ingredients to make a recipe (scavenger hunt), and help decorate desserts.  
• Older children, from 9-12 years old, can provide more assistance in preparing meals.  Basic knife skills and food safety, as well as knowing how to use appliances, should be easy for this age group. Children can help trim and slice foods, use a blender or standing mixer and sauté foods in a skillet. 
• Teenage children, from ages 13-16, can be your personal sous chefs. Planning and preparing some easy meals should be an easy task for them. Using knife skills, such as chopping, slicing, dicing, and mincing can be completed with adult supervision. Following a recipe from beginning to end encourages independence and accomplishment. Learning how to grill on an outdoor grill can also be a new task to research and learn.    

Encouraging your children to help in the kitchen fosters life skills while also building a connection with them. It is important to always have an adult present in the kitchen, regardless of age, to keep everyone safe. Also, remember to follow good food safety practices to prevent cross contamination. You can learn more about food safety, cooking tips and tricks, and healthy recipes at https://dinnertonight.tamu.edu/.

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.

Common Tomato Issues

One of the best parts of summer in Texas is eating a homegrown tomato. However, eating them and growing them often resemble a love hate relationship. Throughout the summer, you face the constant threat of insects, diseases, heat, or drought ruining your garden. If you are lucky enough to have perfect growing conditions, be thankful, but if you are like most of us, conditions are rarely perfect. If you have ever wondered what is causing your tomatoes to crack, this article is for you. 

Splitting and Cracking. Heavy rain, especially after a dry spell, is the main cause of fruit splitting and cracking. This damage usually occurs as tomatoes ripen, though green fruits can be affected too.

Radial Cracking.

Photo Credit: NC Cooperative Extension

Cracks and splits occur when rapid changes in soil moisture cause the fruit to expand faster than the skin can grow. There are two main patterns of this damage, vertical and circular. Vertical splits along the sides of the fruits, known as radial cracking, are the most serious and common in hot, humid weather. Circular cracks around the stem end are called concentric cracking. Green tomatoes with either type of cracking will likely rot before they ripen if left on the vine.

Concentric Cracking.
Photo Credit: NC Cooperative Extension

For both radial and concentric cracking, it is best to harvest the fruit immediately before it can begin to rot. Tomatoes with cracks are still edible and can finish ripening indoors. However, any fruit that develops a sour smell or starts to ooze should be composted or discarded. Keep in mind, fruit that ripens off the vine or during cloudy, rainy weather will be less flavorful than those that mature fully in sunny conditions.

Blossom End Rot.
Photo Credit: UC IPM Project

Blossom End Rot. Fluctuations in soil moisture levels are also the most common cause of blossom end rot, a disorder where insufficient calcium in developing fruit causes the lower end to turn tan or black. Other causes include extreme temperatures, over-fertilization, and low soil pH. If your tomatoes develop blossom end rot, remove and compost them as they will not ripen normally. If you would like to know more about your soil conditions, contact the Rains County Extension office for information on soil testing. 

Leaf Rolling. 
Photo credit: AgriLife Today

Leaf Rolling. Tomato leaves can curl for several reasons, including wet weather. Leaf curling due to wet conditions is not serious and won't damage the plants or reduce yields. Some varieties are more prone to this than others. When excessive moisture causes leaf curling, leaves curl upward from the bottom of the plant first. These leaves may take on a leathery appearance but remain green and healthy.

The best way to minimize fruit cracking, blossom end rot, and leaf curling in tomatoes is to maintain even soil moisture levels by watering during droughts. Most vegetables need about one inch of water per week. Soaker hoses and drip irrigation systems are the best methods as they apply water directly to the soil, reducing evaporation and keeping plant leaves dry, which helps prevent leaf diseases. Mulching your vegetable garden also helps keep the soil evenly moist and reduces moisture-related problems.

Rainy weather and wet soil can also lead to wilt diseases and leaf diseases like early blight. If you suspect your tomatoes have a disease or insect problem, get an accurate diagnosis before taking any action. Contact the Rains County Extension office for assistance.

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.

UV Safety in a Texas Summer

The Texas summer is here, are you ready? Summer brings the longest days giving us more time to spend outdoors having fun; from vacations, biking, and hiking, or just enjoying ice cream, watermelons, or popsicles, summer brings memories of younger days and family togetherness. As we look forward to making new memories, we can plan for a safe summer by reducing the risk of harmful effects of UV exposure. 

UV Index. https://www.epa.gov/enviro/uv-index-overview

Ultraviolet light is radiation emitted naturally from the sun, but can also be man-made, an example being tanning beds. Classified in wavelengths, UVC light is blocked by the Earth’s ozone layer, but the sun’s UVA & UVB affect the skin differently with UVA causing wrinkling (premature aging) due to penetrating deeper into the skin and UVB causing sunburns. Overexposure increases risk of developing skin cancer.  Cautions are placed on the times of exposure due to UV radiation being strongest between 10:00 a.m. to 4:00 p.m. 

A benefit of UV radiation is Vitamin D production, which helps calcium and phosphorous to be absorbed by the body and helps in bone development. According to the World Health Organization, 5 to 15 minutes of sun exposure 2 to 3 times a week is recommended. Prolonged UV exposure can cause premature aging, cataracts, and skin cancer, not to mention painful sunburns. The most dangerous UV radiation is artificial indoor tanning. Take precautions before you head out the door for summer activities to reduce the risk of UV radiation by following some simple steps.

• Stay in the shade: Look for shaded areas under trees or bring an umbrella or pop-up shelter, especially during peak hours. Know the EPA’s shadow rule: If your shadow is taller than you are, UV exposure is lower.  If your shadow is shorter than you, UV exposure is higher. Remember that surfaces, such as water, snow, white sand, and cement, reflect the sun’s damaging rays and can increase chances of sunburn. Cloudy days do not block the sun’s rays, which are just filtered. In higher altitudes, UV exposure is higher due to less atmosphere to absorb UV radiation.
• Wear Protective clothing: Thanks to clothing, the skin is partially shielded from UV rays. Choose long-sleeved shirts and long pants made from tightly woven fabric. Be aware that wet clothes offer less protection than dry ones and dark colors offer more protection that light ones. To cover your face and neck, wear wide-brimmed hats.  
• Protect the eyes: Not only do sunglasses help protect the eyes from UV rays, they also reduce cataract risk later in life. Choose UV resistant sunglasses that wrap around and block both UVA and UVB rays; polarized sunglasses just reduce glare.  
• Use Sunscreen: Sunscreen works by absorbing, reflecting and scattering sunlight from our skin. The SPF (Sun Protection Factor) number measures how well it blocks UV rays, with higher numbers offering more protection.  Do not forget to check the expiration date, those without a date are good for three years, and less if they have been exposed to high temperatures. An SPF of at least 15, offers protection against both UVA and UVB (broad spectrum) radiation. Purchasing the right SPF sunscreen depends on what exposure you will be having fun in.  Apply broad-spectrum sunscreen twenty minutes before you head out. Reapply every two hours, after swimming, toweling off, or sweating.
• Avoid Indoor Tanning: According to the CDC, the UV radiation from “indoor tanning significantly increases the risk of developing melanoma, basal, and squamous cell cancers.”  It also causes premature aging of the skin and suppresses the immune system. 
• Learn about the UV Index: In as little as 15 minutes, the sun’s UV rays can cause damage to unprotected skin. Plan to check the U.S. Environmental Protection Agency’s UV Index by visiting https://www.epa.gov/enviro/uv-index-search to determine your favorite vacation spot’s UV radiation intensity. Rated on a scale from 1-11, suggestions are offered on to help you plan for your protection. 

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.

June is Brain Health Awareness Month

Visit alz.org/healthyhabits for more healthy brain habits.

June is Brain Health Awareness Month and is a great time to highlight how brain health is pivotal to our overall well-being, encompassing cognitive functioning, mental clarity, emotional balance, and the ability to perform daily tasks effectively. As the central control unit of the body, maintaining the brain's health is crucial for a vibrant, fulfilling life. Let’s explore the various facets of brain health, including its importance, factors affecting it, and strategies to enhance and preserve cognitive function.

The brain is the epicenter of our nervous system, responsible for processing sensory information, regulating bodily functions, and enabling thought, memory, and emotions. A healthy brain ensures optimal performance in these areas, contributing to better quality of life. Poor brain health can lead to cognitive decline, mental health disorders, and neurodegenerative diseases like Alzheimer's and Parkinson's.

Several factors influence brain health, ranging from genetics and lifestyle choices to environmental exposures and medical conditions.

1. Genetics - Family history plays a significant role in determining susceptibility to brain-related conditions. While we cannot change our genetic makeup, understanding genetic risks can guide preventive measures.
2. Lifestyle Choices - Diet, physical activity, sleep, and stress management are critical components of brain health.
• Nutrition - Diets rich in antioxidants, omega-3 fatty acids, and vitamins support cognitive function and protect against oxidative stress. Foods like berries, fatty fish, nuts, and leafy greens are particularly beneficial.
• Physical Activity - Regular exercise improves blood flow to the brain, promotes neurogenesis (the creation of new neurons), and enhances cognitive abilities.
• Sleep - Quality sleep is essential for memory consolidation, toxin removal, and overall cognitive function.
• Stress Management - Chronic stress can impair brain function and structure. Practices like mindfulness, meditation, and relaxation techniques can mitigate these effects.
3. Environmental Factors - Exposure to pollutants, toxins, and even prolonged social isolation can negatively impact brain health. Creating a safe, stimulating environment is crucial for cognitive well-being.
4. Medical Conditions - Conditions like hypertension, diabetes, and obesity are linked to cognitive decline. Managing these conditions through medication, lifestyle changes, and regular medical check-ups is vital.

Strategies to Enhance Brain Health

1. Cognitive Training - Engaging in mentally stimulating activities like puzzles, reading, and learning new skills can strengthen neural connections and enhance cognitive reserve.
2. Social Engagement - Social interaction promotes mental stimulation and emotional well-being, reducing the risk of cognitive decline.
3. Regular Physical Exercise - Aerobic exercises, strength training, and balance exercises improve brain health by enhancing blood flow, reducing inflammation, and promoting the growth of new brain cells.
4. Balanced Diet - Adopting a Mediterranean or DASH (Dietary Approaches to Stop Hypertension) diet can provide essential nutrients for brain health. These diets emphasize fruits, vegetables, whole grains, lean proteins, and healthy fats.
5. Adequate Sleep - Establishing a regular sleep routine, creating a restful environment, and addressing sleep disorders can improve brain function and overall health.
6. Stress Reduction - Incorporating stress management techniques like yoga, meditation, and deep breathing exercises can protect the brain from the detrimental effects of chronic stress.
7. Medical Management - Regular health check-ups, managing chronic conditions, and staying up to date with vaccinations can prevent diseases that adversely affect brain health.

Maintaining brain health is a multifaceted endeavor requiring a proactive approach to lifestyle choices, environmental factors, and medical management. By understanding and implementing strategies to support cognitive function, we can enhance our mental clarity, emotional stability, and overall quality of life. Prioritizing brain health not only protects against cognitive decline but also enriches our daily experiences and long-term well-being.

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.

Worksite Food Safety

 As we move closer to June, we move into National Safety Month; a month 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 and the cornerstone of food safety is the refrigerator. 

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. Keeping your worksite refrigerator clean, organized, and working properly can help keep you and your co-workers healthy. Here are a few tips to remember about your refrigerator:

• 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. Such a 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. 
• Check Expiration Dates - Regularly check expiration dates on perishable items and discard any that are past their prime.
• 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 and can help add healthy options to your workday meals, but it is often overlooked as a place that can harm your health. Taking these steps can help make your lunchtime food safe and flavorful. And remember… when in doubt, throw it out! 

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.

Urine Color and Your Health

Urine is often overlooked as a diagnostic tool which can be a surprisingly informative indicator of your health. The color of your urine can reveal essential clues about your well-being. From hydration levels to potential health concerns, understanding what your urine color is trying to tell you can empower you to take proactive steps towards maintaining good health. Let's delve into the spectrum of urine colors and their potential implications:

Pale straw to transparent yellow is the ideal color for urine and indicates that you are well-hydrated. When you are drinking enough fluids, your urine becomes diluted, resulting in a light-yellow hue. Keep up the good work on staying hydrated if your urine falls into this category.

If your urine appears dark yellow or amber colored, it suggests that you may be dehydrated. This darker color occurs when your body conserves water by producing less urine. It's a sign to increase your fluid intake, particularly water, to maintain proper hydration levels.

Orange-colored urine could be attributed to various factors. It might be a sign of dehydration, but it can also indicate the presence of certain medications or foods high in beta-carotene. However, if the orange color persists and is accompanied by other symptoms such as abdominal pain or fatigue, it's essential to consult a healthcare professional, as it could signify underlying health issues such as liver problems or bile duct obstruction.

Seeing red or pink urine can be alarming, but it's not always a cause for panic. Consuming certain foods like beets or berries can temporarily tint your urine red. However, it could also indicate the presence of blood, a condition known as hematuria. Hematuria can result from various causes, including urinary tract infections, kidney stones, or more serious conditions like kidney disease or bladder cancer. If you notice red or pink urine that isn't linked to food consumption, you should talk to a healthcare professional.

Brown urine can stem from several factors, including dehydration, liver disorders, or the breakdown of red blood cells, a condition called hemolysis. Additionally, certain medications, such as laxatives containing senna or antibiotics like metronidazole, can darken urine. However, persistent brown urine may signal a more severe underlying issue, such as liver disease or rhabdomyolysis, a condition where muscle fibers break down rapidly. Consulting a healthcare professional is advisable if you consistently observe brown-colored urine.

Green or blue urine is rare but can occur due to certain medications or foods containing dyes. It can also result from a genetic condition called familial benign hypercalcemia, where excess calcium in the body can cause the urine to appear greenish blue. However, if green or blue urine is not linked to any known dietary factors or medications, it could indicate a bacterial infection or the presence of a rare metabolic disorder. Seeking medical attention is recommended if this color persists.

Cloudy urine may not necessarily be a cause for concern, as it can result from harmless factors such as excess phosphate or urate crystals. However, it can also signal underlying infections, such as a urinary tract infection (UTI), kidney stones, or sexually transmitted infections (STIs). If cloudy urine is accompanied by symptoms like pain or a strong odor, it is essential to consult a healthcare provider for evaluation and appropriate treatment.

Monitoring the color of your urine can provide valuable insights into your overall health and hydration status. While changes in urine color can often be attributed to benign factors like diet or medication, persistent or unusual colors warrant medical attention. Remember, your urine color is just one piece of the puzzle, and it is essential to consider other symptoms and factors alongside it. By staying attentive to changes in urine color and seeking timely medical advice when needed, you can take proactive steps towards maintaining optimal health and well-being.

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.

Adding the Right Activity

Spring is one of the best seasons to start your health journey by increasing your daily activities; crisp air and sunny weather makes being outside enjoyable for almost anyone. Being active is one of the best things you can do to get fit and stay healthy. It helps you feel stronger and have more energy. It can help you lose fat, build muscle, and reach a healthy weight. Being active may also help you feel better, sleep better, and focus. 

Walking is an excellent way to increase activity. 

How do you get started with adding more activity? Experts recommend at least 2½ hours of moderate activity, or 1¼ hours of vigorous activity each week to stay healthy. But it can be hard to get into the habit of daily activity. It's important to find activities that fit your lifestyle and your personality.

Answering the questions below may help you figure out what activities would be best for you.

• Do you prefer to be active by yourself or with others? Joining a group or a class can help keep you motivated. But some people are more likely to stay with an activity or exercise if they do it alone.
• Do you like to be outdoors when possible, or do you feel safer and more confident indoors? Many people love being outside. But you may not like it when the weather is too hot, too cold, or too wet. Or you may be uncomfortable being alone outdoors away from home. If you're mostly an indoor person, keep that in mind when you choose an activity.
• Do you prefer to compete with others, compete with yourself, or not compete at all? Some people do better if they have someone to compete with—even if that someone is themselves. Others do better when there's no competition to worry about. For example, choose gardening or dancing over team sports or tennis if you don't like competition.
• Do you like a mental challenge, or would you rather not have to think or concentrate while you are active? Some activity options exercise your brain as well as your body as you think about what your next move should be. Riding a bike requires you to pay close attention to your surroundings and where you're headed. If you'd rather shut off your brain and let your body do the work, try doing housework set to music. Or rake leaves or go for a walk or a jog.
• Do you prefer to be active in the morning, midday, or evening? We all have different body clocks that make us more energetic at certain times of the day. Our schedules often are the key to when we can take the time to exercise and when we can't. Which part of the day is best for you? The better you plan your activity times to match your energy levels and your daily schedule, the more likely you are to keep up your healthy activity habits.
• Are you interested in taking classes or getting instruction to learn a new activity? You may not know how much you'll enjoy a certain activity until you become familiar with it. A class or other type of lesson can help you find out. If you don't want to join a class, choose something you can learn or do on your own.
• Do you prefer everyday activities, such as gardening, to more structured activities? Many people find that everyday activities are easier to keep doing. Other people are more likely to stay with an activity if it requires them to show up for a class or for a game.
• How much money are you willing to spend on gear or other expenses related to an activity? There are activities to match every budget. You can walk around your neighborhood without spending any money. Try online video exercises or download a free app on your smartphone. You may be able to join a community exercise class for a small fee.

If you are interested in increasing your activity level but concerned that you might not be ready, Rains County AgriLife is hosting A Matter of Balance, a program designed to improve balance and stability. This eight-session program will be held every Monday from 10:00 am -12:00 noon, April 1st through May 20th at the Rains County AgriLife Extension office, 410 Tawakoni, Emory, Texas 75440.  Please join us if you are concerned about falls, have fallen in the past, have restricted your activities due to falling concerns, or have an interest in improving balance, flexibility, and strength.

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.

Texas Wildfire Supply Points and Information

The Texas A&M AgriLife Extension Service is establishing Animal Supply Points in several locations in the region to accept the donations. The purpose of the Animal Supply Point is to meet area producers’ most critical needs such as providing feed for cattle while they assess their individual operation’s other needs.

The ongoing wildfires, fueled by dry, windy conditions, have exceeded 1 million acres, according to the Texas A&M Forest Service. The Forest Service will continue to update the size and containment of these and other fires in the Texas Panhandle.

“These donations will go directly to those who need them as soon as possible,” said Monty Dozier, Ph.D., AgriLife Extension Disaster Assessment Recovery, DAR, program director, Bryan-College Station. “Texans are known for their generosity and deep values of Texas agriculture during times of need. This is certainly a situation where our neighbors and friends are needing assistance after these fires have threatened their livelihoods.”

Several Animal Supply Points are being set up through AgriLife Extension’s DAR program. Those with hay, feed or fencing materials to donate, or with equipment to help haul hay, should contact the following supply points and coordinators:

• East Location Animal Supply Point: Clyde Carruth Pavilion, 301 Bull Barn Drive, Pampa. Contact Marcus Preuninger at 806-669-8033.
• North Location Animal Supply Point: Canadian AH&N Ranch Supply, 100 Hackberry St., Canadian. Contact Andy Holloway at 806-323-9114.
• West Location Animal Supply Point: Industrial Park, 407 Industrial Boulevard, Borger. Contact Hanna Conner, 806-878-4026.

A relief fund has been established through the STAR Fund Disaster Assistance through the Texas Department of Agriculture. For the donation link and additional information, please visit https://agrilifeextension.tamu.edu/2024-panhandle-wildfires/. General questions about donations or relief efforts can be made at 806-354-5800.2024 

Donations of other types can be made at the following locations:

• Hemphill County General Donations: send to AgriLife Extension – Hemphill County, 10965 Exposition Center Road, Canadian, Texas 79014 or call 806-323-9114.
• Hutchinson County Relief Fund: Hutchinson County United Way fund at the Amarillo National Bank or https://www.hutchinsoncountyunitedway.org/donate.
• Potter County: Donations can be mailed to Texas A&M AgriLife Extension Service, Attn: Potter Ag, 3301 SE 10th Building 1, Amarillo, Texas 79104. Checks should be made out to Potter Ag.
• Monetary donations in Gray County should be sent to: City of Pampa – Attn: Finance, Box 2499, Pampa, Texas 79066-2499, reference 02/27/2024 Fire, or made by phone or in person at FirstBank Southwest-Pampa at 806-665-2341. Reference City of Pampa donation for Smokehouse Creek Fire.
• To make donations for people who lost their homes in Hemphill County, go to First Baptist Canadian at http://fbccanadian.org/firehelp/ or Hemphill County Agriculture Wildfire Relief, Box 300, Canadian, Texas 79104.

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.

A Matter of Balance (AMOB) - April & May 2024

Aging comes with a variety of unique quirks, oddities, and issues, but falling and fall-related injuries are at the top of the list of concerns. In the United States, falls are the leading cause of fatal and non-fatal injuries. According to a compiled list of fall-related statistics by the National Council on Aging (2023), 1 in 4 Americans over age sixty-five fall every year. Additionally, every eleven seconds someone over age sixty-five is treated in the emergency room for fall-related injuries and every nineteen minutes someone dies from a fall-related injury. In other words, falls are responsible for more than 3 million ER visits and more than 32,000 deaths annually. The fear of falling can lead to reduced activities, physical health decline, social isolation, and depression.

Factors Contributing to Fall Risks:

• Physical Factors: Age-related changes in vision, balance, and muscle strength can increase the likelihood of falls. Chronic health conditions such as arthritis, osteoporosis, and Parkinson's disease can also impair mobility and balance, making individuals more susceptible to falls.
• Environmental Hazards: Cluttered living spaces, inadequate lighting, slippery floors, uneven surfaces, and lack of handrails or grab bars significantly contribute to fall risks. 
• Medications: Certain medications, particularly those that cause dizziness, drowsiness, or changes in blood pressure, can increase the risk of falls. 
• Lifestyle Factors: Sedentary behavior, lack of physical activity, and poor nutrition can weaken muscles, decrease bone density, and compromise overall health, thereby increasing susceptibility to falls. 

Falling, fall-related injuries, and a fear of falling do not have to be a guaranteed part of aging. Falls can be avoided through lifestyle changes and participation in evidence-based fall prevention programs. A Matter of Balance (AMOB), an eight-session evidence-based fall prevention program, has been specifically designed to help seniors aged sixty and older reduce their fear of falling and increase activity levels. Many older adults who develop this fear often limit their activities, which can result in physical weakness, making the risk of falling even greater. Activities are conducted in two-hour sessions once a week over an eight-week period. AMOB addresses physical, environmental, medical, and lifestyle factors associated with falling along with introducing evidence-based exercises. Attending an AMOB course significantly reduces the risk of falls and helps improve quality of life for aging individuals. 

Rains County AgriLife is hosting A Matter of Balance. This eight-session program will be held every Monday from 10:00 am -12:00 noon, April 1st through May 20th at the Rains County AgriLife Extension office, 410 Tawakoni, Emory, Texas 75440.  Please join us if you are concerned about falls, have fallen in the past, have restricted your activities due to falling concerns, or have an interest in improving balance, flexibility, and strength. 

If you or someone you love has experienced a fall or has a fear of falling, call the Rains County AgriLife Extension office at (903) 473-4580 to reserve your spot. Space is limited. This program is open to all and is free of charge.

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.

A Matter of Balance (AMOB) - April & May 2024

 

Reducing Stress for a Healthier Heart

Whether it is from work deadlines, financial struggles, or personal issues, stress shows up often in life. Your body reacts to stress with an increased heart rate and a narrowing of the blood vessels and over time, these little reactions can add up causing damage to your health, particularly your heart. With chronic stress, you are more likely to have high blood pressure, heart disease, diabetes, obesity, and poor sleep. Even other parts of your body, from your lungs to your gut, can take a hit. 

Limiting the amount of stress in your life is often difficult, but you can work on changing how you respond to it. Just like the automatic “fight or flight” response that kicks in when you are scared, causing your muscles to tense, heart rate increases, and brain becomes more alert, your body also has a built-in, healthy relaxation response. When your relaxation response is triggered, breathing and heart rate slow down and blood pressure decreases. 

Luckily, with practice, you can learn to trigger your relaxation response when needed. Try these techniques on your own or find a teacher or class to help you get started. Try not to get discouraged if you are not able to get the hang of it at first, sometimes it takes practice. If one approach is not working for you, try something new. You can learn to de-stress in a variety of ways. 

• Meditation. One of the most studied approaches for managing stress involves developing your ability to stay focused on the present, instead of worrying about the past or future. Find a quiet location with as few distractions as possible. Get comfortable by either sitting, lying, or walking. Focus your attention on a specific word or set of words, an object, or on your breathing. Let distractions, including thoughts, come and go without judgment. 
• Progressive muscle relaxation. To feel the effect, first tense your muscles for a few seconds, then relax them. Start by tensing and relaxing your toes, then your calves and on up to your face. Do one muscle group at a time.
• Deep breathing. Take a slow, deep breath in through your nose, let your stomach or chest expand and then exhale slowly through pursed lips. Repeat a few times. Many people are not accustomed to breathing deeply, but it is relaxing and something you can do anytime, anywhere. 
• Guided imagery. This involves a series of steps that include relaxing and visualizing the details of a calm, peaceful setting, such as a garden.

Other healthy ways to manage stress include taking a yoga or tai chi class, talking to a professional counselor, joining a stress management program or an art class, or meeting up with a friend for a brisk walk. Being in nature can be very soothing for some people. 

Combining de-stressors like the ones mentioned above with other healthy habits can go a long way toward strengthening your heart. Try to eat more veggies, fruits, and whole grains, while eating less sodium, sugar and saturated fats. Find physical movements you enjoy, like dancing or gardening, and do them regularly. Remember to get enough good, quality sleep and develop a strong social support system. Avoid ways of coping with stress through drinking alcohol, using drugs and other substances, smoking, or overeating. These can increase stress levels and be detrimental to your health. 

Taking care of your heart health is a lifelong journey and learning new ways to make your heart strong is an important way to stay healthy.  

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.

Preparing for Winter Weather

As we get deeper into a chilly Texas winter, it is always smart to be prepared for whatever may be in the forecast.  Blizzards, heavy snow, freezing rain, ice, and freezing temperatures are known to cause havoc across the state. Winter storms are known as deceptive killers because most deaths are indirectly related to the storm. Some causes of injury and death include hypothermia from prolonged exposure to the cold, carbon monoxide poisoning from defective heating units and/or poor ventilation, and automobile accidents. According to the National Weather Service, about half of people who die from hypothermia are over the age of 60. Most fatalities occurring in ice and snow happen in automobile accidents; other fatalities occur because people are caught out in the storm. Even if you think you are safe and warm at home, a winter storm can become dangerous if the power goes off. With a little planning, you can protect yourself and your family and keep your property losses to a minimum.

1. Make a family disaster plan. Prepare for winter weather hazards that may affect the area in which you live by making a family disaster plan. When making a plan, you will need to consider whether you will evacuate or shelter in place. When winter storms are approaching, we typically have some warning, which gives us time to better prepare. If the storm brings unexpected severe weather, families need to know how they will communicate. Determine what you will do if you shelter in place and lose power. How will you care for your animals? What do you need to do to prepare if someone in the household has special needs, and how will you accommodate them? You need to know how to shut off the water at your meter. Your family disaster plan will help you to respond appropriately and make wise decisions about winter weather emergencies.

2. Get prepared. The main concerns related to winter weather are loss of heat, power, and telephone service, as well as a shortage of supplies if storm conditions are severe or continue for more than a day. Take an inventory of emergency items on hand to make sure you have everything needed to survive for three to five days. Make two lists—one of what you already have and one of what you will need. Don’t forget to check camping gear that may be stored away; items such as propane camping stoves, lanterns, matches, and sleeping bags can be very useful. The disaster supplies listed below serve as a general guideline. Each family is unique and has different needs, so adjust the contents of your kit accordingly.

• Flashlights. Be sure to have extra batteries.
• Telephone. If your electricity is lost, cordless phones will not work. However, as long as the phone lines are functioning properly, an old-fashioned style phone with a cord connecting the handset to the phone base will work. Cell phones may or may not work. Battery powered two-way radios are one way to stay in communication with family members who are inside the radio’s range limit.
• Extra set of car and house keys. Store an extra set of keys in a place outside your home that you know you can access in case of an emergency. If electric power is lost, garage door openers will not work, and an extra set of keys may come in handy.
• Battery-powered NOAA weather radio and an A.M./F.M. battery-powered radio. These radios may be your only links to outside information. Be sure to have extra batteries.
• Water. Keep a three-day supply of bottled water. Have available one gallon of water per person per day for drinking. During extended storms, water from the water heater tank can be used for drinking. If you have advanced warning of a storm, the bath tub can be filled with water to be used for flushing toilets.
• Food. Keep high-energy foods on hand such as dried fruit, nuts, cereal, granola bars, and other food that requires no cooking or refrigeration.
• Cash. Keep extra cash in an easily accessible place in case of an emergency. ATM machines may not work if electricity is lost.
• First aid kit, baby supplies and prescription medication.
• Heating fuel. Check your fuel level frequently during the winter months, and make sure to refuel your tank before it is empty. Fuel carriers may not reach you for days after a winter storm.
• Emergency heat sources. Fireplaces, wood stoves, and kerosene heaters are good “alternate” sources of heat in an emergency situation. Never burn charcoal indoors! It releases carbon monoxide. If you choose one of these appliances to heat your home, know how to use it safely and appropriately. If you use a gas-powered portable generator, it must be set up in a dry outdoor area and away from air intake to avoid carbon monoxide poisoning. Know what wattage the generator will support, and carefully follow the manufacturer’s directions for use. The generator will be helpful when there is electrical power loss. Depending on the generator, it may be used to run some appliances, but it may not have enough wattage for running an electric space heater. Check the wattage requirements.
• Mid-Sized generators (4,000–5,000 watts) will power your basic survival appliances, including your refrigerator, sump pump, furnace fan, and several other appliances.
• Large generators (6,000–9,000 watts) will help make the power outage experience more peaceful, supplying power to even more appliances.
• X-Large generators (10,000+ watts) supply enough electricity to restore power to small homes. Most include an electric starter, which is ideal for elderly homeowners who are unable to pull the cord.
• Fire extinguishers, smoke alarms, and carbon monoxide alarms. Test smoke alarms and carbon monoxide alarms once a month to ensure they work properly. The U.S. Fire Administration recommends that you replace the batteries every six months. Know how to safely and properly use a fire extinguisher and maintain it by checking the pressure level gauge at least once a year.

3. Be prepared while traveling in a vehicle. Take extra precautions to avoid extreme winter weather while on the road. Plan trips and check the latest weather reports before traveling to your destination. Fully check and winterize your vehicle before the winter season begins. This preparation includes checking the battery, ignition system, thermostat, lights, flashers, exhaust, heater, brakes, defroster, tires, antifreeze, windshield washer fluid, and oil. Keep your gas tank near full to avoid ice in the tank and fuel lines. Avoid traveling alone and let a friend or family member know your travel route/itinerary. Make sure you have a storm survival kit in your car if you plan to travel during treacherous weather. 

4. Dress for the season. Wear several layers of loose fitting, lightweight, warm clothing instead of one layer of heavy clothing. Dressing in layers allows for an easy adjustment if you become too hot or cold. Make sure that outer garments are water-repellent. Wear a hat, as half of your body heat can be lost from the head. Cover your mouth with a scarf to protect your lungs from extremely cold air.

5. Prepare animals/pets. Farm animals and pets require extra attention when it’s cold outside. Take extra precautions to ensure the well-being of your animals by providing plenty of water and food, as well as appropriate shelter.

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.