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/

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.

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/

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.

Importance of Flexibility

How often do you think about your flexibility?  Many never think about it and therefore they probably underestimate the importance of flexibility.  Flexibility has many benefits to almost every age group and these benefits become even more important as we age.

As we get older our muscles lose strength and size, both of which can negatively affect our range of motion.  Limited range of motion can put an additional strain on your joints and lead to overall stiffness.  When your body loses its elasticity, it tightens up.  Once our body becomes tight it can lead to more aches, pains, and possibly more accidents.

How do you know if you are flexible?  A good test of flexibility is if you can stand with your legs straight and touch your toes you have a decent range of motion.  If you find that you are not able to touch your toes, you may want to consider doing some activities that will improve your flexibility.

Stretching regularly is very important in maintaining flexibility. You may do some simple stretches while you are at your desk or watching television (you can find a simple top to bottom stretching guide here.  It is important to remember not to do to much with cold muscles.  Growing up, we stretched before we worked out; however, we known know you should only do deep stretches on warm muscles.  Warm muscles (muscles that have been moving) are not as prone to injury as cold muscles (muscles that have not been moving). You can warm up your muscles by walking a few laps and then slowly incorporating movements that increase your heart rate.  If you have a regular exercise regimen, make sure you incorporate stretching into your activities once your muscles are warm.  Improving flexibility can have a positive impact in a relatively short period of time.

Like with any activity, be careful.  If you do too much too quickly you can injury yourself and end up worse off than before you began.  Remember, muscles stretch best when they are warm and stretching cold muscles can lead to pulls and strains, so make sure you take time to warm up before you stretch out.

I often reference the benefits of walking.  Walking is an effective activity to help improve your overall well-being as well as flexibility.  If you are interested in a beginner walking program, I will be hosting a Walk and Talk group that will meet at 8:30 am every Friday morning in September. This group will introduce participants to various low-impact physical activities and nutrition tips.  For additional information or to register, please contact the Hunt County Extension office.

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, call (903) 455-9885, or email Sarah.Latham@ag.tamu.edu. Make sure to like our page on Facebook!

**Just in case you missed the link to the stretching guide, click here.**