Preparing for Winter Weather

As we get deeper into a chilly Texas winter, it is always smart to be prepared for whatever may be in the forecast.  Blizzards, heavy snow, freezing rain, ice, and freezing temperatures are known to cause havoc across the state. Winter storms are known as deceptive killers because most deaths are indirectly related to the storm. Some causes of injury and death include hypothermia from prolonged exposure to the cold, carbon monoxide poisoning from defective heating units and/or poor ventilation, and automobile accidents. According to the National Weather Service, about half of people who die from hypothermia are over the age of 60. Most fatalities occurring in ice and snow happen in automobile accidents; other fatalities occur because people are caught out in the storm. Even if you think you are safe and warm at home, a winter storm can become dangerous if the power goes off. With a little planning, you can protect yourself and your family and keep your property losses to a minimum.

1. Make a family disaster plan. Prepare for winter weather hazards that may affect the area in which you live by making a family disaster plan. When making a plan, you will need to consider whether you will evacuate or shelter in place. When winter storms are approaching, we typically have some warning, which gives us time to better prepare. If the storm brings unexpected severe weather, families need to know how they will communicate. Determine what you will do if you shelter in place and lose power. How will you care for your animals? What do you need to do to prepare if someone in the household has special needs, and how will you accommodate them? You need to know how to shut off the water at your meter. Your family disaster plan will help you to respond appropriately and make wise decisions about winter weather emergencies.

2. Get prepared. The main concerns related to winter weather are loss of heat, power, and telephone service, as well as a shortage of supplies if storm conditions are severe or continue for more than a day. Take an inventory of emergency items on hand to make sure you have everything needed to survive for three to five days. Make two lists—one of what you already have and one of what you will need. Don’t forget to check camping gear that may be stored away; items such as propane camping stoves, lanterns, matches, and sleeping bags can be very useful. The disaster supplies listed below serve as a general guideline. Each family is unique and has different needs, so adjust the contents of your kit accordingly.

• Flashlights. Be sure to have extra batteries.
• Telephone. If your electricity is lost, cordless phones will not work. However, as long as the phone lines are functioning properly, an old-fashioned style phone with a cord connecting the handset to the phone base will work. Cell phones may or may not work. Battery powered two-way radios are one way to stay in communication with family members who are inside the radio’s range limit.
• Extra set of car and house keys. Store an extra set of keys in a place outside your home that you know you can access in case of an emergency. If electric power is lost, garage door openers will not work, and an extra set of keys may come in handy.
• Battery-powered NOAA weather radio and an A.M./F.M. battery-powered radio. These radios may be your only links to outside information. Be sure to have extra batteries.
• Water. Keep a three-day supply of bottled water. Have available one gallon of water per person per day for drinking. During extended storms, water from the water heater tank can be used for drinking. If you have advanced warning of a storm, the bath tub can be filled with water to be used for flushing toilets.
• Food. Keep high-energy foods on hand such as dried fruit, nuts, cereal, granola bars, and other food that requires no cooking or refrigeration.
• Cash. Keep extra cash in an easily accessible place in case of an emergency. ATM machines may not work if electricity is lost.
• First aid kit, baby supplies and prescription medication.
• Heating fuel. Check your fuel level frequently during the winter months, and make sure to refuel your tank before it is empty. Fuel carriers may not reach you for days after a winter storm.
• Emergency heat sources. Fireplaces, wood stoves, and kerosene heaters are good “alternate” sources of heat in an emergency situation. Never burn charcoal indoors! It releases carbon monoxide. If you choose one of these appliances to heat your home, know how to use it safely and appropriately. If you use a gas-powered portable generator, it must be set up in a dry outdoor area and away from air intake to avoid carbon monoxide poisoning. Know what wattage the generator will support, and carefully follow the manufacturer’s directions for use. The generator will be helpful when there is electrical power loss. Depending on the generator, it may be used to run some appliances, but it may not have enough wattage for running an electric space heater. Check the wattage requirements.
• Mid-Sized generators (4,000–5,000 watts) will power your basic survival appliances, including your refrigerator, sump pump, furnace fan, and several other appliances.
• Large generators (6,000–9,000 watts) will help make the power outage experience more peaceful, supplying power to even more appliances.
• X-Large generators (10,000+ watts) supply enough electricity to restore power to small homes. Most include an electric starter, which is ideal for elderly homeowners who are unable to pull the cord.
• Fire extinguishers, smoke alarms, and carbon monoxide alarms. Test smoke alarms and carbon monoxide alarms once a month to ensure they work properly. The U.S. Fire Administration recommends that you replace the batteries every six months. Know how to safely and properly use a fire extinguisher and maintain it by checking the pressure level gauge at least once a year.

3. Be prepared while traveling in a vehicle. Take extra precautions to avoid extreme winter weather while on the road. Plan trips and check the latest weather reports before traveling to your destination. Fully check and winterize your vehicle before the winter season begins. This preparation includes checking the battery, ignition system, thermostat, lights, flashers, exhaust, heater, brakes, defroster, tires, antifreeze, windshield washer fluid, and oil. Keep your gas tank near full to avoid ice in the tank and fuel lines. Avoid traveling alone and let a friend or family member know your travel route/itinerary. Make sure you have a storm survival kit in your car if you plan to travel during treacherous weather. 

4. Dress for the season. Wear several layers of loose fitting, lightweight, warm clothing instead of one layer of heavy clothing. Dressing in layers allows for an easy adjustment if you become too hot or cold. Make sure that outer garments are water-repellent. Wear a hat, as half of your body heat can be lost from the head. Cover your mouth with a scarf to protect your lungs from extremely cold air.

5. Prepare animals/pets. Farm animals and pets require extra attention when it’s cold outside. Take extra precautions to ensure the well-being of your animals by providing plenty of water and food, as well as appropriate shelter.

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.

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.

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.

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.
8. 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.

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.

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.