Hold the Rains... : Healthy Holidays

Showing posts with label Healthy Holidays. Show all posts

Thursday, December 21, 2023

Healthy Food Substitutions

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

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

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

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

Holiday Mental Health

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

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

Healthy Ways to Prioritize Your Mental Health

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

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

Thanksgiving Food Safety

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

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

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

Tips for Thanksgiving Food Safety

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

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

Thursday, December 1, 2022

Holiday Health Tips

This most wonderful time of the year is known for cozy weather, family gatherings, and delicious holiday meals and treats. Many times, these foods are high in calories, saturated fats, sodium, and added sugars. Therefore, it is important to be mindful of the foods and portions we are choosing. “Holiday foods play an important role in bringing people together and connecting us with culture and traditions, but keep in mind that moderation is key”, said Amy Valdez, Extension Program Specialist with Texas A&M AgriLife Extension. “One should aim to include these recipes as a part of a well-balanced meal for a healthy holiday season”, Valdez continued.

Cooler outdoor temperatures might also encourage us to be more sedentary. Physical activity is just as important as making conscious food choices. According to the Physical Activity Guidelines for Americans, adults should incorporate at least 150 minutes of moderate-intensity physical activity and two days of muscle strengthening into their weekly routine. Physical activity does not have to be traditional exercise like running on a treadmill or lifting weights, it can be anything that gets your body moving. It can be an indoor or outdoor activity and can include gardening, dancing, or following along with an exercise video. With so many options, you are free to choose whatever activity you enjoy to help you get moving!

Incorporating a few small changes can really make a difference during the holiday season. Here are some quick tips to make your holidays a little bit healthier:

Add to Your Plate - Instead of worrying about what to take off your plate this holiday season, add to it! Add colorful veggies and fruits, whole grains, lean protein, and low-fat dairy options to ensure you have a well-balanced meal. Don’t hesitate to enjoy and savor holiday favorites but eat those in moderation.
Avoid Distracted Eating - The holiday season is a prime time for endless snacking and many times we can eat mindlessly with distractions such as the television or an intriguing conversation. During this time, try setting a place at the table to eat and serving yourself a plate. Be mindful of the delicious foods that you are consuming and try to avoid distractions, if possible.
Include a Holiday Exercise Activity - Start a fun family tradition of incorporating physical activity this holiday season. Whether it be a family walk or a holiday 5k run, you’ll get your body moving by making memories and traditions with your family.

Tired of making the same thing over and over? Visit Texas A&M AgriLife Extension’s Dinner Tonight Program for delicious, budget-friendly recipes that are great to include in your holiday meals, visit https://dinnertonight.tamu.edu.

While the holidays can be a stressful time to stay healthy, trying these tips is a great starting point. More importantly, enjoy the family fun, make memories, eat those holiday treats, stay active, and have a happy holiday season!

Wednesday, December 1, 2021

National Handwashing Awareness Week

December 5th-11th is National Handwashing Awareness Week and focuses on promoting the importance of proper hand hygiene technique. Handwashing is a fundamental way to prevent getting sick and reduce the spread of germs and viruses, such as respiratory, diarrheal, foodborne and travel related illnesses.

So how does handwashing prevent the spread? Some viruses have a protective fatty coating that surround it, such as Covid-19. By using soap and lathering for 20 seconds, germs and chemicals are physically removed. According to the Centers for Diseases Control, “soap lather forms pockets that trap germs, dirt, and chemicals and removes them” while rinsing. Soap and water offer the best deterrence but when this is not available, use hand sanitizer with at least 60% alcohol.

The most common respiratory infections (flu, colds, pneumonia, bronchiolitis, coronavirus, etc.) are caused by viral pathogens and can be reduced by 16%, when practicing handwashing. Similarly, foodborne illnesses (Salmonella, Listeria, Norovirus, etc.) can be transmitted through handling raw meats, like chicken, and then preparing other foods without having properly washed hands. Other ways germs can spread is by touching your mask; touching contaminated surfaces that are frequented by others such as doorknobs, tables, gas pumps, shopping carts; touching your eyes, mouth, and nose; and coughing, sneezing, and blowing your nose then touching people’s hands and/or objects.

What can we do during Handwashing Awareness Week and after? According to Extension Program Specialist Julie Tijerina, “By remembering key times to handwash, we can reduce getting sick or spreading the germs.” Some of these key times, according to the CDC, include:

Before, during, and after preparing food
Before and after eating food
Before and after caring for someone who is sick with vomiting and diarrhea
Before and after treating a cut or wound
After using the toilet
After changing diapers or cleaning a person after they have used the bathroom
After blowing your nose, coughing, or sneezing
After touching garbage

CDC’s 5-Steps to correct handwashing:

With clean running water, wet hands and apply soap
By rubbing hands together, create a lather focusing under nails and between fingers
Scrub for 20 seconds
Rinse with clean running water
Using a clean towel, dry hands

Texas A&M AgriLife Extension offers programming to fit your community’s needs. For more information, visit your local health department, or ask for more information on Handwashing programming from the Rains County Extension office by emailing Sarah.Latham@ag.tamu.edu or by calling (903) 473-4580.

References:

https://www.cdc.gov/handwashing/index.html

Friday, November 20, 2020

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/

Hold the Rains...