Healthy Eating for an Active Life

Spring is here along with longer days and plenty of sunshine!  It is a great time of year to get outside and get moving with activities you enjoy, especially with your family. For youth and adults participating in physical activity like hiking, swimming, or various sports, healthy eating is essential for optimizing performance. Combining good nutrition and physical activity can lead to a healthier lifestyle. The U.S. Department of Agriculture’s MyPlate website (www.choosemyplyate.gov) has great recipes and tips to combine good nutrition and physical activity to make the most of your summer.

First, maximize with nutrient-packed foods. Give your body the nutrients it needs by eating a variety of nutrient-packed food, including whole grains, lean protein, fruits, vegetables, and low-fat or fat-free dairy. Eat fewer foods high in solid fats, added sugars, and sodium (salt).

Next, energize with grains. Your body’s quickest energy source comes from grain foods such as bread, pasta, oatmeal, cereals, and tortillas. Be sure to make at least half of your grain food choices whole-grain foods like whole-wheat bread, tortillas, pasta, and brown rice.

You do not want to forget to power up with protein. Protein is essential for building and repairing muscle.  Choose lean or low-fat cuts of beef and pork, and skinless chicken or turkey. Change things up a bit and choose seafood as your protein sources once or twice a week. Quality protein choices may come from plant-based foods, too. Beans and peas (kidney, pinto, black or white, beans, chickpeas, hummus), soy products (tofu, veggie burgers, tempeh), and unsalted nuts and seeds are great sources of protein and help variety in your diet.

We all know eating fruits and vegetables is an important part of a healthy diet. You can get the nutrients your body needs by eating a variety of colors; try blue, red, or black berries; red, green, or yellow peppers; and dark greens like spinach and kale. You do not have to limit yourself to fresh fruits and vegetables, frozen, low sodium canned, dried, and 100% juice are easy options, and they keep longer!

Dairy foods, such as fat-free and low-fat milk, cheese, yogurt, and fortified soy beverages (soymilk), help build and maintain strong bones needed for everyday activities. As we age, we often drink less milk or avoid cheese product, but remember to include dairy in your diet to achieve a balanced diet.

One of my favorite things to mention is hydration. Hydration is critical to our health and especially in the hot Texas summers. Stay hydrated by drinking plenty of water and avoiding sugary drinks. Try adding a lemon or orange slice for a change of flavor.

Remember, physical activity is essential for good health. Aim for at least 2 ½ hours of physical activity each week that requires moderate effort. A few examples include brisk walking, biking, swimming, and skating. Spread activities over the week but do that at least 10 minutes at a time.

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

Food Preservation through Canning: Water Bath vs. Pressure

In a recent post, I discussed the basic science behind proper canning and the importance of testing your pressure canner dial gauge annually. This post, I will provide an overview of the two most common methods of food preservation, water bath and pressure canning. Understanding the difference in the two methods and knowing which to use for the product you are preserving will help safeguard those consuming the finished product. While I will not discuss detailed instructions for each process, as that is best done in person in a hands-on learning environment, this introductory information can help you prepare as you explore food preservation through canning.

Water bath canning uses boiling water (212° at sea-level). to preserve food. If you plan on processing acidic foods, such as fruits (jellies, jams, preserves, marmalades, and butters) tomatoes, pickles, and relishes, water bath is the recommended method. Microorganisms that cause acidic foods to spoil are destroyed by the heat produced from the boiling water.

Pressure canning uses pressure to process foods at a higher temperature (usually 240°) than water bath canning. If you plan on preserving low acidic foods, you want to use the pressure canning method. Examples of low acidic foods are vegetables, meats, poultry, and fish. Pressure canning will provide enough heat to kill bacteria that cause botulism and other types of spoilage. Although botulism is considered rare, it very serious and can be fatal. When using a pressure canner to preserve foods, it is important to read and follow the manufacturer’s instructions.

If canning in altitudes above 1000 feet, adjustments will need to be made as this changes the temperature at which water boils. Luckily, Rains and surrounding counties are far enough below 1000 feet to avoid this issue, but it is something to keep in mind if in another location. Additionally, each food has a specific processing time based on extensive research to determine food safety. Processing times must be followed exactly to avoid food safety and quality issues.

If you are interested in additional information on canning, please contact the Rains County Texas A&M AgriLife Extension office. If you like to do your own research, I recommend reviewing a copy of So Easy to Preserve (Andress & Harrison, 2020), a University of Georgia Extension publication. First released 1984, this publication is one of the most complete resources available on canning. In addition to step-by-step instructions, in-depth information, and problem solving, the 388-page book offers more than 185 recipes tested by highly trained Extension faculty.

As a reminder, it is important to test your dial gauge annually. The Rains County Texas A&M AgriLife Extension provides free dial gauge testing (for most dials). Please call (903) 473-4580 or email sarah.latham@ag.tamu.edu to set up a test time. Following your dial gauge test, you will receive written test results with instructions to adjust the pounds of pressure for proper cooking as well as information on replacement parts, if needed. Additionally, gaskets and plugs will be inspected. Overtime, rubber seals may become worn or brittle and need replacing. If needed, information on replacement parts will be provided.

In the meantime, 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.

References:

Andress, E. & Harrison, J. (2020). So easy to preserve (6th Edition). University of Georgia Extension.

Food Preservation through Canning: Dial Gauge Testing

Canning is one of the easiest and most common methods of food preservation. Proper canning practices create a vacuum tight seal and preserve food by removing oxygen, destroying enzymes, and preventing growth of undesirable microorganisms, yeasts, and molds (National Center for Home Food Preservation, 2021). Canning has been in practice for centuries, but the USDA produced the first publication on home canning in 1909 (Andress & Kuhn, 1998). The two main types of canning include boiling-water (water bath) canners and pressure canners. Over the next few weeks, I will be discussing various aspects of food preservation through canning.

Over the past few years there has been an increased interest in backyard and community gardening across the country. Gardening attracts people for a variety of reasons; whether it be the security of growing your own food, the allure of consuming fresh fruits and vegetables, or the stress relief associated with working the soil, people are exploring gardening at an impressive rate. If you have ever grown a garden then you know it is not easy and if you are lucky enough to be rewarded with an abundance of your own produce, then you also understand the importance of food preservation.

Before getting into more specific topics, it is important to discuss dial gauge testing on your presser canner. As you handle and use your pressure canner the calibration of the dial gauge can become in accurate and should be tested each year before you begin the canning process. If your dial gauge is inaccurate (providing a lower or higher pressure reading), your food may not reach the proper temperature needed to kill harmful bacteria (lower pressure reading) or the temperature may get too high and overcook your food, resulting in quality and texture issues (higher pressure reading). Canning food at too low a pressure is a safety issue. If you have a pressure canner with a weighted gauge, you do not need to be check annually for accuracy as a weighted gauge does not get out of calibration.

The Rains County Texas A&M AgriLife Extension provides free dial gauge testing (for most dials). If you would like your pressure canner dial gauge tested, please call (903) 473-4580 or email sarah.latham@ag.tamu.edu to set up a test time. Following your dial gauge test, you will receive written test results with instructions to adjust the pounds of pressure for proper cooking as well as information on replacement parts, if needed.  Additionally, gaskets and plugs will be inspected. Overtime, rubber seals may become worn or brittle and need replacing. If needed, information on replacement parts will be provided.

Stay tuned for the next Food Preservation through Canning post discussing the difference between water bath and pressure canning methods.

In the meantime, 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 CountyAgriLife on Facebook.

References:

National Center for Home Food Preservation. (2021) General Canning Information. https://nchfp.uga.edu/how/general.html

Andress, E. & Kuhn, G. (1998). Critical Review of Home Preservation Literature and Current Research. Athens, GA: University of Georgia, Cooperative Extension Service. 

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/

Technology Talks... let's try this again!

This year has been unlike any other with COVID-19 changing how we do many things. Between keeping your glasses free from mask fog and searching for the ever-elusive disinfectant, we are also attempting to adapt to virtual communication. However, figuring out Zoom or Facetime (or one of the other hundred virtual platforms) can be quite a struggle. Even those comfortable with technology under normal circumstances are often left scratching their head. Tech companies release new platforms and devices at a surprisingly rapid rate, simple phones have become a thing of the past and many are left feeling uncomfortable using their phone even for simple tasks. Upgrading to a smart phone can be intimidating and it comes with steep learning curve. Getting comfortable with a new device takes time and patience. The past few months provided us with a great deal of unexpected time, but patience was not necessarily included.

Ninety-six percent of Americans own some sort of cellular phone and 81% of those own a smartphone, a 35% increase from 2011. Furthermore, 53% of the 65-year-old and up population have traded in their trusty flip phone and transitioned to a smart phone (Pew Research, 2020). If you are new to the smart phone world or if this virtual communication norm has pushed you to the edge, please know I understand and I want to help!

Rains County AgriLife Extension is hosting Technology Talks, an introductory course on understanding (and using) your smart phone; this course will cover texting, email, internet use, and apps (virtual communication apps like Zoom and Facetime). Technology Talks is geared toward individuals new to their smart phone or those needing assistance using their current device. This course will meet for two extended sessions, Friday, December 4th and Friday, December 11th from 10:00 am – 12:00 noon at the Rains County Extension Office, 410 Tawakoni Drive, Emory, TX. Attendees need to bring their smart device (phone or tablet) to both sessions.

This is a welcoming and fun learning environment where no question is too basic. This course is free of charge and we welcome everyone to come and learn. Please call (903) 473-4580 or email (address below) to reserve your spot; due to social distancing requirements, space is limited and have your handkerchief ready to wipe those glasses because yes, masks are required.  

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:

Pew Research Center. (2020). Mobile Fact Sheet. https://www.pewresearch.org/internet/fact-sheet/mobile/