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.

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.

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.

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.

Your Skin and Healthy Aging

Our skin is the largest and fasting growing organ in our body. It is imperative that we focus on taking care of our skin just like we focus on our overall health. As we age, our skin becomes drier and we lose elasticity in our skin, which may cause sagging and fine lines to appear.  The most helpful tips to keep in mind when preventing skin damage are:

• Limit direct sun exposure for longer periods of time and use at least a SPF30 sunscreen.
• Wash and moisturize your skin regularly.
• Sleep for 7-8 hours daily to boost a clear complexion. 
• Stop tobacco use and limit alcohol consumption.
• Drink plenty of water to keep hydrated. 
• Eat a healthy diet with a variety of fruits, vegetables, whole grains, and beans.

“A healthy diet shows with healthy skin”, says Elaine Montemayor-Gonzalez, Extension Program Specialist with Texas A&M AgriLife Extension.  Montemayor- Gonzalez continues, “What we put in our bodies greatly affects the aging of our skin, so foods with antioxidants and essential fatty acids are the most important foods to consider for keeping your skin healthy”. Antioxidants help prevent free radical damage, which can lead to skin problems such as sagging, wrinkled, or blemished skin. Some of the best antioxidant rich foods are berries, beets, spinach, kale, and 70% cocoa dark chocolate.

Other antioxidant rich foods that are also beneficial for healthy skin are loaded with fatty acids and vitamins A, C, and E. 

These essential nutrients all work together to help support, protect, and produce new skin cells for your body.

• Omega 3 Fatty Acids are healthy fats that naturally help moisturize your skin, keep skin flexible and protect from sun damage.  Try foods such as salmon, walnuts, and flaxseeds.
• Vitamin A can be sourced from food we eat through beta carotene.  Vitamin A helps with new cell production, growth, and helps prevent wrinkled skin. Excellent sources to include in your diet are sweet potatoes, broccoli, carrots, and mango. 
• Vitamin C is an antioxidant that protects your skin from oxidative damage caused by the sun, which can lead to visual signs of aging.  It also helps support collagen formation to keep skin strong and firm.  Vitamin C is added to many topical serums and creams due to its superpower to help reduce the appearance of brown spots, red marks, and skin irritations.  Top foods high in vitamin C include chili peppers, yellow bell peppers, tomato, lemons, oranges, and strawberries.
• Vitamin E is an essential nutrient with anti-inflammatory properties that aids in supporting cell function and skin health. Vitamin E is beneficial at reducing UV damage to skin and with the help of nutritious foods, can be absorbed better when combined with vitamin C. Vitamin E is also available for topical use in anti-aging creams, eye serum, sunscreens, and makeup. Sunflower seeds, avocado, salmon, trout, nuts, and olive oils are some of the foods with vitamin E.

Keep your skin and body healthy by adding a variety of foods to get the best all-around nutrition.  Your skin will age with time but preventing skin damage is key to a longer radiant glow. 

Try new recipes that incorporate more antioxidants and fatty acids, visit dinnertonight.org to help you plan your meals.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. Follow Rains County AgriLife onFacebook for additional information and upcoming events.

Eating a Healthy Breakfast

We have always been told, “breakfast is the most important meal.” Making sure you and your family eat a healthy breakfast is the best way to start each day on the right track. A healthy breakfast can help optimize mental function, support healthy weight goals, and build a strong immune system. The U.S. Department of Agriculture (www.choosemyplate.gov) recommends a healthy meal include a balance of fruit, vegetables, grains, and protein.

A healthy breakfast should include, but is not limited to, the following components:

• Whole grains such as oats, whole wheat bread, or quinoa
• Lean protein such as eggs or turkey sausage
• Fruit or vegetables such as berries, bananas, broccoli, or spinach

These breakfast components assist our bodies with day to day bodily functions. Whole grains give us energy and fiber. Protein helps to keep us fuller longer, and fruit and vegetables provide us with vitamins, antioxidants, and fiber. Amy Valdez, Extension Program Specialist with Texas A&M AgriLife Extension adds, “this combination of food is going to make sure you stay satisfied throughout the day and will keep you energized and focused.”

Meal planning and prepping are two relatively simple ways to help you stay on track.

• Plan - Planning is key when it comes to breakfast. Create a menu of breakfast options for the week. When shopping, stick to these foods to help reduce the chance of choosing unhealthy options and to save you time and money.
• Prepare– If time is limited in the morning, we tend to choose the first foods we see, which may not always be the healthiest. This can be avoided by either preparing the entire week’s meals or simply prepare portions of your breakfast to save you time.

If you need a few ideas to get you started, Overnight Vanilla Oats and Egg Muffins are two of my favorite breakfast on the go recipes (click here to download recipe cards). 

• Overnight Vanilla Oats – 1 cup oats, 1 cup vanilla flavored almond milk, and ¼ cup of your favorite nuts and/or fruit are optional. Mix the oats and almond milk together and pour into two 8 oz wide mouth jars with lids, splitting evenly. Secure the lids and refrigerate overnight. You may add your optional items with the initial mixture or in the morning, depending on how you like them (depending on your optional add-in, soaking overnight in the mixture may make them mushy). Oats may be stored up to five days in the refrigerator, just remember, the longer they sit, the softer your oats will become. (Makes 2 servings. Serving Size: 8 oz. Per Serving (before optional add-ins): 195 Calories, 3.9g Fat, 34.7g Carbohydrates, 5.9g Protein.)

• Egg Muffins – 5 eggs, ½ cup real bacon bits, ½ cup grated cheddar cheese, salt and pepper to taste. Preheat oven to 400°F. Grease a 6-count muffin tin (or use silicon muffin baking cups). Mix ingredients together in a bowl. Divide evenly in muffin cups (about ¾ full). Bake until muffins are set and beginning to brown (roughly 12-15 minutes). Muffins may be stored up to five days in the refrigerator. Just grab one, heat it up (or eat it cold), and go! (Makes 6 servings. Serving size: 1 Muffin. Per Serving: 124 Calories, 8.8g Fat, .4g Carbohydrates, 11g Protein.)

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. Follow Rains CountyAgriLife on Facebook for additional information and upcoming events.

Improving My Diet - Part 2 (Eating A Rainbow)

As much as I would like to say that this article is about eating a big bag of Skittles, I am sorry, I am actually referring to another rainbow.   Last post I wrote the first part of a series on ways to improve my diet.  I began by addressing meal planning.  In this post I will address eating a rainbow of healthy foods. The more colors you add into your diet, the more vitamins and minerals you are getting form a natural source. 

Even though it is a fun and catchy thing to say, advice that you should eat a rainbow is really based in science.  Yellow and orange items are packed full of vitamins A and C, both of which are beneficial antioxidants.  Vitamin A is beneficial for many organs, including eyes, heart, lungs and kidneys.  Vitamin C helps block damage from free radicals (which play a role in aging) and it is needed to help with the growth and repair of our tissues.   Green foods provide an excellent source of vitamins K, B, and E.  Vitamin K helps us make proteins that support healthy bones and help with proper blood clotting.  The B vitamins include several names you’ve probably heard of (thiamine, riboflavin, niacin, biotin, and folic acid to name a few). The B family of vitamins aid in energy production by transforming the food you consume while vitamin E is vital to our immune system.  Purple foods are a great source of vitamins C and K, already discussed.  Fruits and vegetables get their color from different phytochemicals (a fancy word basically meaning the characteristics of the plant, such as color and smell) that are found within them.

Knowing the vitamins that each color group is made up of can help ensure you get a variety of nutrients in each meal.  So as you are planning your weekly meals try to include a variety of different colors, both fruit and vegetable.  Remember to eat a rainbow, you’ll be glad you did!

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

Purchasing In Season Produce

Most everyone would agree that they need to increase the amount of fruits and vegetables in their diet.  One of the best ways to actually do that is to have fruits and vegetables readily available at home.  It’s easier to eat healthy when you have healthy options to choose from throughout the day.  So this brings up the question of when to buy to get the most for your money and the best tasting produce.  Purchasing produce in season has many benefits but most importantly are the cost savings and the fresh flavors.  

It makes sense that buying in season would be most cost effective but that’s not always something everyone knows.  As we approach spring, many local farmers markets will be opening back up.  Utilizing local markets is an excellent way to purchase in season produce and help out a local grower.  Purchasing produce when it is in season and in high abundance is a cost savings you can enjoy.  

Not only can you find a wide variety to choose from when you purchase in season, you can also expect to truly enjoy the fresh flavors.  Purchasing local and in season ensures your produce was harvested on time and not early.  Often times when you purchase produce that must be transported long distances to get to you, they must harvest early and refrigerate to avoid rot.  Although they are available, they will not have the same full flavor as something allowed to ripen naturally and harvested on time.  

So not only is it important to have fruits and vegetables readily available at home to eat, it’s also important to purchase them when they have their fullest flavor.  Who wants to increase their amount of fruits and vegetables if they all taste dull?  If you would like more information about what is in season at different times of the year, I have uploaded a helpful chart to http://hunt.agrilife.org/publications/ or you can stop by the Hunt County AgriLife Extension office and pick up a copy.  

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

(Click here for a direct link to the In Season Produce Guide.)