Limiting Sugar Intake

In today's fast-paced world, it's easy to succumb to the allure of sugary treats and beverages. From soft drinks to candy bars and even seemingly healthier options like fruit juices, sugar is everywhere. While sugar can provide a quick burst of energy and a delightful taste, consuming it in excess can have detrimental effects on your health. Let’s explore the importance of limiting sugar intake and offer practical tips for reducing your sugar consumption.

Sugar is a type of carbohydrate that the body converts into glucose for energy. However, not all sugar is created equal. There are two main types of sugar: naturally occurring sugar and added sugar. Naturally occurring sugar is found naturally in foods like fruits, vegetables, and dairy products. It comes bundled with essential nutrients, fiber, and antioxidants, making it a healthier choice. Added sugar, on the other hand, is sugar that is introduced during food processing or preparation. It's the sugar found in sodas, candy, baked goods, and countless other processed foods. Consuming too much added sugar can lead to various health issues.

The Downside of Excessive Sugar Consumption

• Weight Gain: Excessive sugar intake is a leading cause of obesity. Added sugar provides empty calories, meaning it has no nutritional value and can lead to weight gain when consumed in excess.
• Tooth Decay: Sugary foods and beverages are a primary cause of dental problems. The sugar feeds harmful bacteria in the mouth, leading to cavities and gum disease.
• Increased Risk of Chronic Diseases: High sugar intake has been linked to an increased risk of chronic diseases such as type 2 diabetes, heart disease, and certain types of cancer.
• Energy Crashes: While sugar can provide a quick energy boost, it's often followed by a crash, leaving you feeling tired and sluggish.
• Addiction: Sugar can be addictive, leading to cravings and overconsumption, further compounding its negative effects.

Tips for Limiting Sugar Intake

• Read Labels: One of the best ways to limit sugar intake is to read food labels carefully. Look for "added sugar" in the ingredient list and be wary of foods with high sugar content.
• Choose Whole Foods: Look for whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. These foods contain natural sugars along with essential nutrients.
• Reduce Sugary Drinks: Sugary drinks like soda, sports drinks, and fruit juices are major culprits. Replace them with water, herbal tea, or sparkling water with a slice of lemon or lime.
• Practice Moderation: It's okay to enjoy sugary treats occasionally, but moderation is key. Limit your indulgence to special occasions rather than making it a daily habit.
• Swap Sweeteners: Replace sugar with natural sweeteners like honey, maple syrup, or stevia in your cooking and baking.
• Cook at Home: When you prepare meals at home, you have control over the ingredients you use. You can reduce sugar in your recipes and experiment with healthier alternatives.
• Educate Yourself: Learn about the different names for added sugars, such as high fructose corn syrup, agave nectar, and maltose, and be vigilant when you see these on labels.

Limiting sugar intake is essential for maintaining good health and well-being. By making conscious choices to reduce your consumption of added sugar and opting for natural, whole foods, you can protect yourself from the negative effects of excessive sugar intake. Small changes in your diet and lifestyle can lead to significant improvements in your health, energy levels, and overall quality of life. So, take that first step toward a healthier you by taming the sweet menace of sugar. Your body will thank you in the long run.

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.

Rains County Fair

There is just over a month left until we kick off the 93rd Annual Rains County Fair, held September 12-16, 2023. But do not worry, you still have time to get involved! 

Creative Arts. The Rains County Fair Creative Arts contests are open to residents, young and old, from Rains and surrounding counties. If you have not entered before, give it a try; we love new exhibitors! Rains County Fair Creative Arts Divisions include Antiques, Canned Foods, Collections, Fine Arts, Handcrafts, Horticulture, Needlework, Photography, and Quilting. Special age groups, senior and youth age categories, are judged in special age divisions. 

Rains County Fair Creative Arts entries will be accepted on Tuesday, September 5th, and Wednesday, September 6th, between 3:30 and 6:30 p.m. at the Creative Arts Building at the fairgrounds (with Horticulture entries only accepted Wednesday). Creative Arts Judging is closed to the public. Entries will be on display in the Creative Arts Exhibit building and are open to the public starting with the fair on Tuesday, September 12th at 6:00 p.m. 

Baked Goods. If baking is more in line with your areas of interest, you do not want to miss entering the Youth or Adult Baked Goods contest. Entries for the Youth Baked Goods contest will be accepted on Tuesday, September 12th in the Creative Arts building between 6:00-6:30 p.m. and judging will begin at 7:00 p.m. Entries for the Adult Baked Goods contest will be accepted on Saturday, September 16th in the Creative Arts building between 6:00-6:30 p.m. and judging will begin at 7:00 p.m. 

Miss Rains County Pageants. The deadline to sign up to participate in the Tiny Miss (ages 3-4), Wee Miss (ages 5-6), Petite Miss (ages 7-9), Little Miss (ages 10-11), Jr. Miss (ages 12-14), and Miss Rains County (ages 15-19) pageants is Friday, August 4th. Jr. Miss and Miss Rains County pageants will be held on Wednesday, September 13th at 8:00 p.m. Tiny, Wee, Petite, and Little Miss Rains County pageants will be held on Thursday, September 14th at 6:00 p.m. Be sure to follow Rains County Fair Pageants on Facebook for up-to-date information!

Mutton Bustin’. For youth ages 4-7 years of age, the annual Mutton Bustin’ contest will be held Friday, September 15th at 7:00 p.m. If you are too old to participate, make sure you come out and watch this fan favorite! 

Parade. Get your parade floats ready! We welcome entries from organizations, individuals, businesses, or anyone else wanting to join the fun. The Rains County Fair Parade will be held on Saturday, September 16th in Downtown Emory. The parade line up will begin at 9:30 a.m. at the Emory City Centre and will begin at 10:30 a.m. 

Chili Cook-Off. Looking for something with a little more spice? The Annual Rains County Fair Chili Cook-Off will be held on Saturday, September 16th; additional details will be available shortly. 

Youth Floral Design. New to the Rains County Fair is the Youth Floral Design Contest, held on Saturday, September 16th. Entries will be accepted at the Commercial Exhibits Building between 2:30-3:00 p.m. Open to youth grades 3rd – 12th. 

Livestock. Youth Livestock Shows are a county fair staple. Rains County youth may show animals in the following categories: Breeding Beef Heifers, Dairy Heifers, Market Steers, Market Goats, Market Lambs, or Market Swine. Come out and support these youth as they show off their dedication and hard work. The steer, lamb, goat, dairy, and breeding beef shows will be held on Thursday, September 14th beginning at 9:00 a.m. The pig show will be held on Friday, September 15th at 8:00 a.m. Market animals will be auctioned off during the Junior Livestock Sale on Saturday, September 16th beginning at 6:30 p.m. If you are interested in becoming a livestock buyer, please call (903) 473-4580 or visit https://rains.agrilife.org/buyer/ to register. 

The Rains County Fair is a fun-filled week of activities offering something for everyone. Information on other events, contests, and entertainment will be available shortly; please visit our website for a complete schedule of activities, contest entry forms, and much, much more https://rains.agrilife.org/county-fair/, and be sure to follow Rains County Fair on Facebook for regular updates! We look forward to seeing you at the fairgrounds!

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.

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.

Muscle Cramps

More than likely, you have experienced muscle cramps at some point or another. It may be less likely that you have researched what causes them or if they are something you should be concerned about. Often called muscle spasms or charley horses, muscle cramps are a sudden and involuntary contraction of a muscle. They can occur anywhere in the body, but most often in the legs or feet.

While there is no physiological difference, muscle cramps fall into one of two categories: nocturnal cramps or exercise-induced cramps. Nocturnal cramps happen at night, usually do not have a clear cause, and they tend to increase with age. Exercise-induced cramps can be the result of an electrolyte imbalance, dehydration, or muscle fatigue. Furthermore, there are certain factors that may increase the likelihood of experiencing muscle cramps, including:

• 
  Dehydration
• Extreme sweating
• Electrolyte imbalance
• Starting a new exercise routine
• Increased age
• Inactive lifestyle
• Diabetes
• Pregnancy
• Certain medications

Regardless of the cause, when a muscle cramp begins, finding a relief for the pain is the immediate response. The most effective way to stop a cramp once it has begun is to stretch the muscle in the opposite direction of the cramp until the pain fades. Because muscle cramps are so much fun, there is a good chance it will return when the stretch is released, but repeating the stretch during each cramp should eventually provide extended relief.

Since muscle cramp treatment/prevention has not been heavily researched and because factors can vary for each person, it is difficult to say whether certain foods can help prevent them. Foods frequently associated with muscle cramp prevention are typically high in potassium, calcium, magnesium, and sodium, such as bananas, avocados, beans and lentils, spinach, and oranges. Pinpointing a specific nutrient deficiency with every cramp would be difficult, but eating a diet full of fruits and vegetables is a great place to start.

Additionally, there are certain things you might try to help prevent muscle cramps from occurring:

• Use dynamic stretches for warming up muscles before exercising. Dynamic stretching uses movement to help stretch muscles, such as a walking lunge, arm circles, or knee lifts.
• Use static stretching after exercising and before bed. Static stretching involves extending specific muscle and holding it in position for several seconds, such as toe touches, arm crossovers, or quadricep stretches.
• Drink plenty of water.
• Replace electrolytes lost from sweating heavily. Sports drinks are effective at replenishing lost electrolytes, but they should only be consumed if you have been sweating. Otherwise, water is the best option for rehydration.

Stretching and hydration are two effective ways to reduce or prevent muscle cramps from occurring. In most cases, muscle cramps will go away on their own and should not cause concern. However, if they happen often and/or you notice other unusual symptoms occurring along with muscle cramps, you should consult a medical professional, just to be safe.

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. 

Texas Sun Safety

Summer time in Texas gets here quick and before we know it, temperatures will be three-digits. As we prepare to handle the summer heat, it is also important to prepare for summer UV rays. Ultraviolet radiation, commonly called UV rays, emitted from the sun are harmful to your skin and excessive exposure to them is the most preventable cause of all skin cancers.

The three main types of skin cancer include squamous cell carcinoma, basal cell carcinoma and melanoma. Melanoma is the most serious form of skin cancer and according to the National Cancer Institute it is estimated that there will be 97,610 new cases in the United States as well as 7,990 deaths in 2023. While melanoma only accounts for roughly 1% of all skin cancer cases, it is responsible for nearly all skin cancer related deaths.

UV radiation is a natural energy produced by the sun and we rely on it for production of vitamin D. However, overexposure to UV radiation may lead to dangerous health situations. Risks of over exposure include sunburn, premature aging, and skin cancer. Protection from UV radiation is important all year round, but exceedingly important during summer months when we increase our exposure. There are three types of UV radiation, ultraviolet A (UVA), ultraviolet B (UVB), and ultraviolet C (UVC). UVC rays are almost completely absorbed by the ozone layer in our atmosphere and therefore present very little risk to humans. Similarly, a large portion of UVB rays are also absorbed by the ozone layer, but not all. Most of the ultraviolet radiation received on the earth’s surface is in the form of UVA rays. While both UVA and UVB rays damage the outer layers of skin, leading to sunburns, UVA rays are less intense than UVB but penetrate deeper into our skin eventually darkening the skin to a tan as protection and overtime leading to premature aging and skin cancer.

The electromagnetic spectrum characterizes different types of electromagnetic energy (gamma ray, x-ray, ultraviolet, visible, infrared, microwave, and radio) based on their wavelengths and amount of energy. Visible light, or light humans see, typically ranges from roughly 400 to 700 nanometers. UV light ranges from roughly 10 to 400 nanometers. Since UV light has a shorter wavelength than visible light, we are not able to see harmful UV rays.

Because we are not able to see UV rays, it is important to always protect our skin when exposed to sunlight. Even on cloudy days, UV rays reach the earth’s surface and our skin. Reading sunscreen labels is a simple way to insure we are protected against both UVA and UVB rays because some products only protect against one type of UV ray. Sunscreen that protects against both UVA and UVB rays and with a Sun Protection Factor (SPF) of 30 or higher is recommended. Additionally, a wide brim hat (at least 3 inches) and some sunglasses can help protect your eyes and face from UV damage.

Protection Tips:

• Apply sunscreen 20 minutes before going out in the sun to allow time for the product to absorb and be most effective. 
• Re-apply sunscreen every two hours when in the sun or as recommended on the product label.
• Keep a sun protection bag, stocked with sunglasses, hats, and sunscreen, near your front door or in your vehicle to help you stay prepared all summer long. 
• Make playing in the shade fun. During the peak hours of the day when the sun’s rays are at their highest point find some fun games stay in under shade or indoors.
• Use extra caution around water and sand because these surfaces reflect UV rays and increase your chances of getting sunburnt.

Talk with your family and make sure they understand the importance of sun protection. Be sun smart this summer!