Eat Smart to Live a Heart Healthy Life

Following a healthy lifestyle by eating balanced nutritious meals, engaging in daily physical activities, and avoiding smoking and excessive alcohol consumption may help reduce the risk factors of heart disease. Heart disease is the leading cause of death among American men and women causing about 647,000 deaths per year (Centers for Disease Control and Prevention). Heart disease can be prevented or delayed by controlling several underlying medical conditions such as diabetes, high blood pressure, elevated blood cholesterol levels, and weight gain.

Several diet-related chronic diseases including heart disease can be prevented or managed by following a healthy eating pattern—one that is nutritionally adequate with appropriate calories (Dietary Guidelines for Americans 2015-2020). Sumathi Venkatesh, a Health Specialist with Texas A&M AgriLife Extension Service shares a few tips to eat smart for a heart healthy life:

• Fruits and vegetables are essential components of a healthy diet. However, most people do not eat enough fruits and vegetables. A person consuming 2000 calories should include about 2½ cups of vegetables and 2 cups of fruits every day. You may include them in a variety of forms—fresh, canned, dried or frozen.
• Choose low-fat dairy products. They provide the same nutrients as the regular kind but with less fat and calories.
• Avoid trans fats and limit saturated fats to less than 10% of your daily calories. Replace butter with spreads made of monounsaturated fats (canola, olive, peanut, and sunflower) or polyunsaturated fats (corn, sunflower, and soybean). Mono- and polyunsaturated fats are liquid at room temperature and are ideal for daily cooking.
• Limit refined grains by making half of your grains made up of whole grains. Whole grains are good sources of dietary fiber and many nutrients.
• Include at least 8 ounces of seafood per week. Including seafood that are high in omega 3 fatty acids may protect your heart by reducing inflammation.
• Reduce sodium intake to less than 2300 mg per day. However, the ideal limit for most adults and those who are at risk for heart disease is no more than 1500 mg per day. Excess dietary sodium increases blood volume and may increase the risk for high blood pressure.
• Avoid excess calories from sugar sweetened beverages. The calories from added sugars should be less than 10% of your daily calories.
• Lastly, practicing portion control is key. Excess calories may lead to weight gain.

If you have questions, concerns, would like additional information on heart health, please call (903) 455-9885, email Sarah.Latham@ag.tamu.edu.  For additional information on area issues and events, follow us on Facebook, by simply searching for Hunt County AgriLife. 

Can't get enough of me? Click here to view the December 2019 FCH eNewsletter.

In this issue...
* Homemade Turkey Soup
* 10 Tips to Help Avoid the Flu
* Healthy Cooking for One or Two
* Pecan Storage Tips
* Health Tip: Burn More by Moving More

Hope you enjoy!

Sarah Latham-Staton

County Extension Agent

Hunt County

sarah.latham@ag.tamu.edu

https://hunt.agrilife.org/

Holiday Stress (and Making Memories)

As the temperature drops and we officially move into holiday season, many are looking forward to the decorations, gatherings, meals, and time with family and loved ones. However, the joyful side of the holidays is often accompanied by the not so joyful side, stress and depression. The pressures associated with the holidays can be overwhelming and have a negative effect on your health. 

If you are looking for ways to make your holidays less stressful and more joyful, the Mayo Clinic (2019) suggests several helpful tips to prevents stress and depression from taking over. For most, holiday memories are associated with loved ones and generate feelings happiness; however, for some, this happiness can be accompanied by feelings of sadness and grief. If you are saddened during this time of year, acknowledge your feelings and allow yourself time to accept them; you are not required to be happy simply because of societal expectations. It is healthy to feel grief. It is also healthy to accept the absence of loved ones and focus on happy memories or making new memories. Reach out to positive friends and family members to may ease the weight you may be feeling.

Stress and depression are also connected to our own expectations of what the holidays should be. If you find yourself overwhelmed by your idea of the holidays, take a step back and re-evaluate the things you hold as important. Be realistic in your idea of the holidays, try not to expect too much or attempt to do more than you are capable. Scaling back gatherings and expectations can bring forth new traditions and restore your holiday delight. Additionally, the Mayo Clinic address budgeting and time management as ways to ease holiday strain. 

The holidays can be exhausting. It is important to find a healthy balance so you can focus on the things that make you happy. If you are looking for a way kick off a happy holiday mood, join me on Friday, November 1st at the Ben E. Keith Community Room in Commerce for Making Memories, the annual holiday craft, goodies, decor, and more program. The program will begin at 9:30 am and usually lasts about two hours. Local volunteers are preparing a full lineup of holiday demonstrations including festive crafts, tasty treats, budget friendly gifts, and home decor. Attendees may enjoy a variety of refreshments while following along with presenters in their copy of the project booklet. Tickets are $5.00 and may be purchased in advance at the Hunt County Extension Office.

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. You may also read more about this and many more topics on my blog, http://agentsarah.blogspot.com/.  For additional information on area issues and events, follow us on Facebook, by simply searching for Hunt County AgriLife. 

References:

Mayo Clinic. (2019). Stress, depression and the holidays: Tips for coping. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544

Making Memories Flyer:

Annual Pecan Fundraiser

The Hunt County Texas A&M AgriLife Extension office is taking orders for our annual pecan fundraiser now through October 11th.  Our pecans are top quality, Texas pecans. This year the sale includes your choice of a 1lb bag of halves or a 1lb bag of pieces. Proceeds from this sale go toward educational programming in Hunt County and we truly appreciate your support! For your convenience, this year we have multiple ways to order. To order online visit https://huntagrilife.ecwid.com/, email your order to hunt-tx@tamu.edu, or stop by our office.  

The pecan tree is the state tree of Texas and is native in 150 counties across the state. Pecan trees are popular for both landscaping and as a source of nuts. In 2014, the U.S. produced more than 200 million pounds of pecans with roughly 61 million of those pounds being produced in Texas.  Seventy-five percent of the U.S. pecan crop comes from just three states, Georgia, New Mexico, and Texas.

Most of the pecan questions that come through our office deal with tree or nut issues and most are not aware of the nutritional benefits associated with adding pecans to your diet. Pecans are packed with monounsaturated and polyunsaturated fats which can help lower blood cholesterol when substituted for foods high in saturated fats.  In addition to good fats, pecans serve as an excellent source for many vitamins and minerals, including vitamins A, B, and E, folic acid, calcium, magnesium, phosphorus, potassium, and zinc.  To top it off, the USDA ranks pecans as the most antioxidant-rich tree nut. Antioxidants are known for their age defying characteristics. Add a little spunk to your diet by including pecans. We all love pecans in pies and pralines, but they are also a tasty addition to eat with yogurt, fruits, or on salads. 

If you are interested in growing your own pecan trees, and not so much the nutritional benefits, Texas A&M AgriLife Extension offers a detailed publication filled with information and you may pick up a copy of this at the Hunt County Extension office, 2217 Washington Street, Greenville, Texas 75401. 

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:

Ritter, Corie. (2019). Pecans: What you need to know. Path to the Plate. Texas A&M AgriLife Extension. https://pathtotheplate.tamu.edu/pecans-industry-overview-and-what-you-need-to-know/

Back to School Safety Tips for Motorists and Kids

Greenville, Texas – As the summer is starting to really heat up in Texas it signals the time for children return to school. Motorists are sharing the roads with school buses, children walking or on bicycles, and even lots of new teen drivers taking their first car to school.

Drivers need to be vigilant because school children can be very unpredictable. They’re easily distracted and can often run into traffic or out from behind parked cars. Looking out for children, rather than expecting them to look out for vehicles, is the best defense for drivers.

Last year, according to the Texas Department of Transportation (TxDOT), there were 765 traffic crashes in Texas school zones, resulting in one death and 15 serious injuries. The most common causes for these crashes were failure to control speed, driver inattention, and failure to yield the right of way when turning left to a private drive or at a stop sign.

Whether it’s a parents’ oldest just starting kindergarten, or they’re taking that first trip to school in his or her own car, parents can play an important role in keeping their children safe. For young children, make sure they know the rules about school bus safety when it comes to boarding and getting off the bus. If transporting children to school, remember that children under 13 should always ride in the back seat in a car seat (including a booster), or seat belt, depending on whether they fit properly in the seat belt.

Teen drivers and their parents should be aware of the Texas Graduated Driver License Law and the restrictions it puts in place, including no cell phone use and no more than one passenger under 21 in the vehicle unless the passenger is related to the driver. And, most importantly, always stress buckling up on every trip — even on those short trips to and from school!

Sarah Latham, Texas A&M AgriLife Extension Service FCH Agent in Hunt County, reminds drivers to follow these safety tips from TxDOT to avoid needless tragedies.

Tips for Children Walking or Biking to School:

• Always walk on sidewalks whenever they’re available.
• Cross the street at intersections or marked crosswalks. Look left, right, and left again before proceeding.
• Always obey crossing guards.
• Make eye contact with drivers before crossing the street. Never assume a driver sees you.
• Look for traffic when stepping off a bus or from behind parked cars.
• Always wear a helmet when riding a bicycle.
• Don’t be distracted by electronic devices that take your eyes and ears off the road.
• Follow all traffic rules, signs, and signals.

Tips for Driving in School Zones:

• Stay alert and put your phone away. Using a handheld electronic device while driving in an active school zone is against the law.
• Always obey school zone speed limit signs. Remember: Traffic fines usually double in school zones.
• Drop off and pick up your children in your school’s designated areas, not the middle of the street.
• Keep an eye on children gathered at bus stops.
• Watch for children who might dart across the street or between vehicles.

Tips for Drivers Sharing the Road with School Buses:

• Never tailgate. Follow at a safe distance, keeping in mind that school buses make frequent stops.
• Stop for flashing red lights or a stop sign on a school bus, regardless of which direction you're headed. Continue your trip once the bus has moved, the flashing lights stop flashing, or the bus driver signals it's OK to pass.
• Violations can lead to a fine up to $1,250 for a first offense.

Motorists can make a big difference by remembering to drive with extra caution when driving in and around school zones. Driving at slower speeds and paying extra attention may very well save a life!

Visit: https://www.txdot.gov/driver/kids-teens/school.html, for more information on back to school driving safety.

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. 

Area Agency on Aging Programs (Fall 2019)

A few months ago, I would be offering A Matter of Balance program in Hunt County for individuals with advanced birthdays that were concerned about falling or that wanted to start activities to decrease their likelihood of falling.  The first program session was extremely successful, and I am happy to announce Hunt County Texas A&M AgriLife is partnering with the Greenville Fire Department and the Area Agency on Aging to offer a second session.  This program will be offered on Thursdays in Greenville at the Fletcher Warren Civic Center, 5501 Business Hwy, 69 S. Greenville, TX 75402 from 9:00 am to 11:00 am beginning September 26th. 

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). 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.

In addition to A Matter of Balance, Hunt and Rockwall Texas A&M AgriLife will be joining together to offer another Area Agency on Aging program in September, Chronic Disease Self-Management (CDSM).  CDSM is a six-week program was designed by Stanford University to help individuals living with a chronic disease build confidence in their ability to manage their health and maintain active and fulfilling lives. Participants will learn techniques to deal with problems such as frustration, fatigue, pain, and isolation; appropriate exercise for maintaining and improving strength, flexibility, and endurance; appropriate use of medications; communication techniques, proper nutrition information, and decision-making skills. If you are living with a chronic disease or are a caretaker of someone with a chronic disease, please join us.  CDSM will be held every Monday from 10:00 am to 12:30 pm beginning September 9th at the Hunt County AgriLife Extension Office, 2217 Washington Street, Greenville, TX 75401.

Both programs are open to all and free of charge; however, space is limited and we ask that you please register by emailing Sarah.Latham@ag.tamu.edu or calling (903) 455-9885.

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.

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

May is Blood Pressure Awareness Month. Do you know your numbers?

According to the American Heart Association, nearly half of American adults are living with high blood pressure (also called hypertension), yet many are unaware that they have it. In kids and teens, elevated blood pressure is becoming increasingly common, which may lead to health problems later in life. During May’s National High Blood Pressure Education Month, Texas A&M AgriLife Extension is working to raise awareness and share the most important tips to prevent or manage high blood pressure. 

Knowing your risk factors is the first key prevention strategy. “Besides age, genetics and a family history of high blood pressure, there are lifestyle risk factors that you can control, such as obesity, poor diet, physical inactivity, smoking, and excessive alcohol consumption,” said Dr. Sumathi Venkatesh, a health specialist with Texas A&M AgriLife Extension Service. “Certain medical conditions like diabetes can also increase the risk of developing high blood pressure,” she added.

Because there are no obvious symptoms or warning signs for high blood pressure, it’s often called a “silent killer.” That’s why regularly monitoring your blood pressure and understanding your results is another key prevention strategy. A blood pressure measurement includes two numbers: The top number measures systolic pressure, which is the force of the blood against the arteries when the heart beats, and the bottom number measures diastolic pressure, which is when the heart is relaxing between beats. A blood pressure reading of 120/80 is considered normal, while readings above 130/80 mean a diagnosis of high blood pressure. 

Knowing your numbers could save your life. “Chronic uncontrolled high blood pressure can damage blood vessels and result in heart attack or stroke, the two leading causes of death in the U.S.,” said Dr. Venkatesh. “High blood pressure may also contribute to kidney disease, vision problems, and peripheral artery disease, but the good news is that high blood pressure can be controlled by taking prescribed medications and following a healthy lifestyle.” 

Following The Dietary Approaches to Stop Hypertension, or “DASH” dietary pattern, is one of the best ways to prevent or treat high blood pressure. This healthy approach includes eating plenty of fruits and vegetables plus whole grains, nuts, fish, lean meat and low-fat dairy products, while limiting added sugars and saturated fats. Sodium intake should not exceed 1500 mg per day, so it’s important to check the sodium content listed on the nutrition facts label for any packaged foods. Other key prevention strategies include maintaining a healthy weight, exercising for at least 30 minutes a day, and avoiding smoking and excessive alcohol consumption. Finally, be sure to talk with your doctor if you have any health concerns or challenges. Healthy blood pressure is a target within reach.

For help understanding your blood pressure numbers, click here. 

As always, 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. You can also read more about this and many more topics on our website, https://hunt.agrilife.org.

Spinach

Spinach is a popular vegetable that can be enjoyed raw in salads and sandwiches, cooked in soups, or sautéed as a side.  Spinach, best grown in mild climates with an abundance of fertile, high quality soil and water, put Crystal City, Texas on the map in 1917. This southern area of Texas is best known as the Wintergarden region and is recognized by farmers for its long growing seasons. From 1930-1950, the Wintergarden region experienced a “spinach boom,” making Texas the top spinach producing state in the US. Over time, consumer demands influenced production in Texas, leading to varieties such as “baby” and “teen” flat-leaf spinach, according to Larry Stein, Texas A&M AgriLife Extension Horticulturist. From 2006-2016, Texas experienced a 29% increase in spinach production, jumping from 32,025 tons of spinach produced to 41,215.

Other than being a popular commodity in Texas, spinach has many nutritional benefits, including its

high vitamin and mineral counts, caloric density, and its contributions to heart health. Nutritional facts for 100g (or 3 ⅓ cups) of spinach:

• 2.86g of protein
• 3.63g of carbs
• 0.39g of fat
• 28.1mg of Vitamin C
• 469μg of Vitamin A
• 482.9μg of Vitamin K
• 194μg of Folate 

Spinach is also very low in calories; one cup of raw greens contains roughly 7 calories (USDA).

While spinach is often found in salads and soups, it can also be enjoyed in pastas and dips. AgriLife Extension’s Dinner Tonight has developed a plethora of recipes to incorporate spinach into your meals as a main ingredient, including Chicken and Spinach Lasagna, Spinach Quiche, Black bean and Spinach Quesadillas, and Spinach Pasta Toss. To find more nutritious spinach recipes, visit dinnertonight.tamu.edu/.

As always, 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. You can also read more about this and many more topics on my blog,  http://agentsarah.blogspot.com/

References:

USDA. (2019). Spinach.  SNAP-Ed Connection. https://snaped.fns.usda.gov/seasonal-produce-guide/spinach.

Loving your heart - for the health of it!

While February is best known for Valentine’s Day, did you know that it is also American Heart Month? This February, Texas A&M AgriLife Extension Service recommends giving your heart love, too, by being aware of heart problems and the steps you can take to prevent them.

Coronary Heart Disease (CHD) is the leading cause of death in the United States, accounting for 610,000 deaths each year, according to the Center for Disease Control (CDC). The root cause of heart disease is plaque formation and buildup that occurs when coronary arteries become clogged by cholesterol, fatty deposits, and calcium. Buildup causes arteries to become narrow, making it difficult for oxygen and blood to flow through the body and to the organs.

Anyone is at risk for developing heart disease. However, people who have high blood pressure, high cholesterol, and smoke cigarettes are at higher risk. According to the CDC, about 47% of Americans have at least one of these risk factors. Additional factors that contribute to the progression of the disease include:

•                     Diabetes

•                     Being overweight or obese

•                     Poor diet

•                     Physical inactivity

•                     Excessive alcohol use

•                     Having a family history of heart disease

•                     Age, especially in women 55 and older

Dr. Sumathi Venkatesh, Extension Program Specialist with Healthy South Texas, recommends taking preventative measures by becoming aware of risk factors and consulting with a doctor on a regular basis. Developing a treatment plan with a physician can help stabilize blood pressure, blood sugar, and blood cholesterol levels. Other preventative measures include:

•                     Eating a healthy diet that includes fruits and vegetables

•                     Being physically active

•                     Stopping the use of cigarettes

•                     Limiting alcohol intake

•                     Reducing sodium intake

When it comes to pursuing a healthy lifestyle, try incorporating heart healthy foods into your diet such as green, leafy vegetables, avocadoes, whole grains, and seeds. Add these ingredients into meals like Quinoa Cakes, a Fresh Berry Caprese Salad, or an Avocado Mandarin Salad by using recipes from AgriLife Extension’s Dinner Tonight. To find more recipes, visit dinnertonight.tamu.edu.

As always, 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. You can also read more about this and many more topics on my blog,  http://agentsarah.blogspot.com/

References:

Centers for Disease Control. (2019). https://www.cdc.gov/heartdisease/facts.htm

2018 Making Memories

Have a Healthy Heart... Join Walk Across Texas!

I’m sure you’ve noticed, stores are filled with Valentine hearts these days. The next time you see one of these hearts, think about your own heart, and ask yourself if you are living a heart-healthy lifestyle.  While the rates of death due to cardiovascular disease are on the decline, it is still the number one cause of death in the United States. Many risk factors of cardiovascular disease can be controlled by a living a healthy lifestyle and making wise choices every day. A pro-active approach to heart health also involves visiting your doctor to find out about your cholesterol and blood pressure.

While some risk factors of heart disease are out of our control, such as age and genetics, there are many things we can control through our everyday choices. Everyday choices include what you eat and how much you exercise. A heart-healthy diet is nutrient rich and includes lots of fresh fruits and vegetables, whole grains, and fat-free or low-fat dairy products. It limits foods that are high in calories and low in nutrients, and limits saturated fat, trans fat, cholesterol, and sodium. It is recommended that healthy people age 18-65 exercise at least 30 minutes a day, five days a week. The exercise you do can be whatever you enjoy the most—swimming, jogging, walking, biking, or playing a sport—the important thing is that you are engaging in physical activity. Finally, as part of a heart-healthy lifestyle, you should make the pledge to quit smoking or vow to never start. While many people associate smoking with lung cancer, which is true, it is also a major risk factor for heart disease.

One bonus to living a heart-healthy lifestyle is that it is also a cancer-preventative lifestyle. Not smoking, exercising regularly, and eating healthfully will help reduce your risks of developing certain types of cancers along with greatly benefiting your heart health.

Seeing one of cupid’s hearts should also remind you to visit your doctor and find out how your own heart may be doing. You should have your blood pressure measured to know if you have pre-hypertension or hypertension, which is high blood pressure. It is estimated that one in three U.S. adults has high blood pressure. Having hypertension or pre-hypertension can increase your risk of stroke, heart attack, heart failure, and kidney failure. While at the doctor’s office, you should also have a blood test to determine your cholesterol levels. Having high cholesterol levels may also put you at increased risk for heart disease. Knowing you have high cholesterol or blood pressure can help you and your doctor make decisions about changes you can make to help lower or decrease these numbers and lower other risk factors.

If you are looking to increase your physical activity, consider joining us as we Walk Across Texas!  March 6th marks the beginning of the Hunt County Walk Across Texas Challenge.  Walk Across Texas! is a free 8-week program designed to help establish a regular habit of physical activity.  Teams of 8 join to walk the 834 miles across Texas, from Orange to El Paso.  Each person on a team of 8 is tasked with walking approximately 1.5 miles per day.  That seems like a lot to many people, but really, it’s only about 3000 steps and most people can go that distance in less than 30 minutes or achieve it throughout their daily activities.  In many cases, just becoming aware of how much (or how little) you move throughout the day is the first step to a healthier lifestyle.  The Walk Across Texas! program is a great way to jump start your exercise routine while spending time with friends and families.

The American Heart Association recommends 150 minutes of physical activity (moderate exercise) each week, just over 20 minutes each day.  Many become discouraged with exercise before they even begin because they focus on the idea of 150 minutes of exercise each week, which can seem overwhelming.  Keep in mind, everyone must start somewhere, and any activity is better than no activity!

Interested in creating a team and/or joining the Hunt County Walk Across Texas! Challenge?  Team captain packets are available at the Hunt County Extension office or you may register online at http://walkacrosstexas.tamu.edu.

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

Safety First on Super Bowl Sunday

Even though the Cowboys are not playing in this year’s game, most football fans are still drawn to the game; now, deciding who to root for this year is another issue all together!  When planning your game day get together, make sure you plan for a safe gathering. 

Hunt County highway safety and law enforcement officials are huddling up with the National Highway Traffic Safety Administration (NHTSA) for a special Fans Don’t Let Fans Drive Drunk reminder to urge football fans across the nation not to drop the ball on this issue.

In all states, drivers are considered alcohol-impaired if they have a blood alcohol concentration (BAC) of .08 or higher. Drunk driving can be deadly, and even small amounts of alcohol can impair judgement to make driving unsafe. In 2016, there were 10,497 fatalities in motor vehicle traffic crashes involving drunk drivers. Among the 10,497 alcohol-impaired-driving fatalities, 67 percent (7,052) were in crashes where at least one driver had a BAC of .15 — almost twice the legal limit. Texas had 1,438 alcohol-related vehicle fatalities in 2016.

There are many other ways to ensure a safe ride home besides relying on a friend. The options include using public transportation, calling a taxi, or using a rideshare program.  The NHTSA’s SaferRide mobile app is another resource to help fans who have been drinking find a sober ride home. The app can identify their location and help to call a taxi or a friend to pick them up.

Designated sober drivers should refrain from drinking alcohol. This Super Bowl weekend, be a team player and help keep impaired drivers from getting behind the wheel. Designate your sober driver before the big game begins. And remember: Fans Don’t Let Fans Drive Drunk.

The Texas A&M AgriLife Extension Service’s Watch UR BAC program advises Super Bowl fans planning on attending a party, or watching the game at a sports bar or restaurant:

• If you don’t have a designated driver, then ask a sober friend for a ride home — or call a cab/rideshare service, another friend, or relative, to pick you up. If you are at a friend’s house, stay the night.
• Never let friends drive if they have had too much to drink.

If you’re hosting a Super Bowl party:

• Make sure all your guests have a non-drinking driver to take them home, or arrange for alternate transportation to see that they get home safely.
• Serve plenty of food and non-alcoholic drinks at the party.
• Host your party just like they do at the stadium: Stop serving alcohol at the end of the third quarter of the game, and begin serving coffee and dessert.
• Take the keys away from anyone who has had too much to drink.
• Remember: You can be held liable and prosecuted if someone you served ends up in a drunk-driving crash.

Texas A&M AgriLife Extension Service’s Watch UR BAC program is funded by TxDOT and is provided at no charge to promote alcohol awareness, the dangers of impaired driving, and friends watching out for friends. Contact: Laura Mooney, ldmooney@ag.tamu.edu, for booking information.

So no matter which team you decide to back, you will win with a safe game party plan! 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.  Make sure to like our page on Facebook!

Why Waist Size Matters

Last week I discussed Body Mass Index (BMI).  Before I get into waist size, I would like to clarify something I mentioned regarding muscle vs. fat.  I wrote, “If you are an athlete or have a high muscle to fat ratio, your BMI will be higher than someone of a similar shape and size due to muscle weighing more than fat.”  There is not a weight difference in muscle and fat, one pound is one pound of either.  To clarify my statement, if you have two people of the same size but one is significantly more muscular, the person with more muscle will weigh more.

Now, understanding waist size and why it is important.  There are two common competing ideas on measuring the waist, waist circumference and waist-to-hip ratio.  Research attempting to settle the debate of the more accurate has not successfully identified one over the other; in other words, as far as predicting health risks is concerned, both are adequate.  Waist circumference is easier to measure than waist-to-hip ratio, giving it an edge in popularity (and it is the one I will use for the remainder of this topic).  The American Heart Association defines abdominal obesity as having a waist circumference of 35 inches for women and 40 inches for men.  These numbers are somewhat higher than those recommended by the International Diabetes Federation (31.5 inches for women and 35.5 inches for men) (HSPH, 2017).  Your doctor can help you determine which recommendation is most suitable for your individual health needs.  

 

To measure your waist circumference, women should find the narrowest part of your midsection and men should measure even with your navel.  When measuring, make sure the tape measure is comfortable and not too loose or too snug.  

Now that you know the recommendations and how to obtain your measurement, you might be wondering why this information is important.  Research has identified a correlation between abdominal obesity (a waist size about the recommendation) and an increased risk of several diseases, including type 2 diabetes and cardiovascular disease (HSPH, 2017).  Therefore, health professionals use your waist circumference to determine your individual risk for developing certain diseases.  Abdominal fat surrounds many of your important internal organs; this fat is called visceral fat.  Simply put, visceral fat is a gel-like substance that wraps around organs and negatively impacts the way the body functions (Le, 2017).  

Decreasing your waist circumference is a major step towards a healthier lifestyle.  In addition to a healthy diet, try increasing your activity level (and heart rate) so you sweat for 30 to 60 minutes each day.  Speak with your health care professional before beginning any exercise program or changing your physical activity patterns. 

As always, if you have questions, concerns, or just want to chat, please feel free to come by the Hunt County Texas A&M AgriLife Extension, 2217 Washington Street, Greenville, Texas, 75401, call (903) 455-9885, or email Sarah.Latham@ag.tamu.edu.  For additional information, please visit https://hunt.agrilife.org/.

References:

Harvard T.H. Chan School of Public Health (HSPH). (2017). Waist Size Matters. https://www.hsph.harvard.edu/obesity-prevention-source/obesity-definition/abdominal-obesity/

Le, Trinh. (2017). The Most Dangerous Fat Is the Easiest to Lose. MyFitnessPal Blog. http://blog.myfitnesspal.com/the-most-dangerous-fat-is-the-easiest-to-lose/