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

 

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!

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.

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.

Finding Our Feet Podcast

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

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

Follow us on Facebook for additional information!

Healthy Start to a New Year

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

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

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

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

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

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

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

What is BMI?

Do you ever leave the doctor’s office with more questions than answers? Or maybe you are familiar with a term or measurement the doctor used but need a refresher on what exactly it means or why it is important. Over my next few articles, I will discuss common assessments and terms that might come up at your next checkup. In addition to the focus of this article, Body Mass Index or BMI, look for articles exploring waist circumference, cholesterol types and levels, and blood sugar. 

Doctors and health care professionals use a variety of tools to make health evaluations; BMI is a common assessment tool you may have heard during your last visit. Developed in the mid-1800s, BMI is a simple way of assessing the general health of a person with an average fitness level. BMI was originally developed to evaluate overall populations, rather than an individual assessment, but due to ease of use, it has become a popular tool for health care providers. 

To calculate your BMI, divide your weight by your height squared, then multiply that result by 703. BMI is helpful to doctors because it categorizes patients into four categories (in the US): Underweight = <18.5, Normal weight = 18.5-24.9, Overweight = 25-29.9, and Obese = >30.  For example, if you weight 160 lbs. and you are 5’5” tall, to calculate your BMI you need to divide 160 (your weight in lbs.) by 4225 (height in inches squared or 65x65) and then multiply that by 703; (160/4225) x 703 = 26.6. Your BMI is 26.6 and this classifies you in the overweight category.

BMI is widely used as an overall measure of general health; however, it may provide a slightly skewed assessment for some. Due to the density of muscle vs. fat, an athlete or someone with a high muscle to fat ratio will have a higher BMI than someone of a similar shape and size with less muscle mass. If your calculation lands you in an undesirable category, you may need to address one or more aspects of your diet and/or activity level. Your healthcare provider will be happy to discuss your BMI and any associated actions needed.

In general, BMI is a useful tool. Even if you are not in the normal weight range, you can use the number to compare where you are to where you should be for health purposes. It is always important to remember that people come in all shapes and sizes and one assessment can only give a general idea of health. If you have questions regarding your BMI, talk to your health care provider. Before beginning any exercise, program or changing your physical activity patterns, you should always consult your health care provider. 

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

Healthy Holidays

I thought with social gatherings being limited this year, it would be easier to avoid the holiday treats that seem to be my seasonal downfall. I was wrong, sort of. Even though I have not attended as many in person functions this year, I am guilty of baking more on my own. My social media news feeds are filled holiday food posts, from fancy new finger foods to a twist on an old favorite. I am bombarded with temptation from every direction and apparently, I am not alone. Statistica (2019) reported a more active lifestyle and weight loss as being at the top of resolutions each year.

While Thanksgiving and Christmas gatherings may look different this year, many are like me and will still bake their favorite holiday dishes. As warm and fuzzy as comfort foods make us feel, it is important to remember there may be fewer mouths to feed; and while it is tricky to stay on a healthy path during the holidays, it is not impossible. If you are like me and struggle to eat healthy and stay active during the holidays, be sure you keep the challenges this year has added in mind. However, all hope is not lost, there are a few healthy holiday tips that may help you avoid becoming a New Year’s resolution statistic. 

Moderation, modification, and movement may be your best friends this holiday season. Moderation is an essential part of enjoying the tastes you crave while maintaining a healthy goal. Go ahead, enjoy the dressing or potatoes you have looked forward to for months or eat a piece of the pie you only bake once a year. Just be sure you do not to eat the entire pie. In other words, do not try to avoid the temptation, that is an uphill battle. Instead, allow yourself to indulge a little (in moderation).

Likewise, if your holiday meal went from a gathering of thirty to a gathering of four, modify what you cook so you are not facing an overabundance of leftovers. In addition to modifying the amount of food, you may also want to try your favorite dish with a healthy twist. You may be surprised at how delicious a healthy substitution can taste! The American Heart Association (2020) recommends these simple substitutions:

• Instead of 1 cup of whole milk, try 1 cup of skim milk plus one tablespoon of liquid vegetable oil.
• Instead of 1 cup heavy cream, use ½ cup low-fat yogurt.
• Instead of unsweetened baking chocolate (1-ounce), try 3 tablespoons unsweetened cocoa powder.
• Instead of sour cream, use an equal amount of Greek yogurt.
• Instead of 1 cup sugar, try ¾ cup plus one tablespoon of honey.

Finally, make sure you stay moving. Focus on little movements throughout the day, like vacuuming or playing catch with your children; staying physically active does not mean you need to run a marathon every day, being conscious of little adjustments can make a big difference. If stress is a part of your holiday season, try going for a short walk. A 30-minute walk will provide a boost of energy and the endorphins released will improve your mood and lower your stress levels.

Whether you want to stay healthy or want to head in a healthier direction during the holidays, small changes may be just what you need, just remember the three m’s, moderation, modification, and movement.

The Rains County Texas A&M AgriLife Extension Office wishes you a happy and healthy holiday season. If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. Follow Rains County AgriLife on Facebook for additional information and upcoming events.

References:

American Heart Association. (2020). Smart Substitutions to Eat Healthy. https://www.heart.org/en/healthy-living/healthy-eating/cooking-skills/cooking/smart-substitutions-to-eat-healthy

Statistica. (2019). America’s Top New Year’s Resolutions for 2020. https://www.statista.com/chart/20309/us-new-years-resolutions-2020/

A Matter of Balance

Aging comes with a variety of unique quirks, oddities, and issues, but falling seems to be a universal association. 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 (2019), one in four Americans over age sixty-five fall every year. Additionally, every eleven seconds someone over age sixty-five is treated in the emergency room as a result of a fall and every nineteen minutes someone dies from a fall related injury. In other words, falls are responsible for more than 2.8 million ER visits and more than 27,000 deaths annually. The fear of falling can lead to reduced activities, physical health decline, social isolation, and depression. However, falling (and injury) does not have to be a part of aging. Falls can be avoided through lifestyle changes and participation in evidence-based fall prevention programs. 

A Matter of Balance, an eight-session evidence-based fall prevention program, has been specifically designed to help seniors age 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 (North Central Texas Council of Governments, 2017).

Hunt County Texas A&M AgriLife is partnering with the Area Agency on Agency of North Central Texas to host A Matter of Balance. This eight-session program will be held on Mondays beginning July 1stat 11:00 am at the Commerce Public Library, 1210 Park Street, Commerce, Texas, 75428. 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. 

This program is open to all and is free of charge. However, space is limited. Please email Sarah.Latham@ag.tamu.edu or call (903) 455-9885 to register. 

If you have questions, concerns, or just want to chat, please feel free to call (903) 455-9885, email Sarah.Latham@ag.tamu.edu, or come by the Hunt County Extension office, 2217 Washington Street, Greenville, Texas, 75401. 

References:
National Council on Aging. (2019). Falls Prevention Facts. https://www.ncoa.org/news/resources-for-reporters/get-the-facts/falls-prevention-facts/
North Central Texas Council of Governments. (2017). Health Classes for Older Adults. https://www.nctcog.org/aging-services/older-adults/health-classes