December is here, which means the holidays are among us. With the holidays comes fun, family, and, of course, delicious foods. While holiday favorites are usually eaten around this time of the year, these foods can sometimes be overeaten and be high in calories, fat, and added sugars. Therefore, conscious decisions on the types and amounts of foods can be even more important. Amy Valdez, Extension Program Specialist with Texas A&M AgriLife Extension, shares that “Food plays a big role during the holidays. It brings us traditions, comfort, and a sense of togetherness. It’s okay to enjoy your holiday foods but keep in mind moderation is key”. Aside from a well-balanced meal and eating holiday favorites in moderation, physical activity can also help us stay healthy during this time of the year.
Making a few small changes can really make a difference. Here are some l quick tips to make your holidays a little bit healthier:
For more information on creating a healthy holiday, contact your county extension agent.
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Texas A&M AgriLife Extension is proud to debut Cooking Well with Diabetes on its new on-line based learning platform, AgriLife Learn (https://agrilifelearn.tamu.edu). Cooking Well with Diabetes has been an AgriLife program for over 15 years, teaching healthy meal planning and preparation for people living with diabetes.
The current health climate that has spurred working from home and virtual learning, provides significant challenges and stresses, but also an opportunity for Texas A&M AgriLife Extension in their role in community health education. “The situation with Covid-19 has certainly prompted numerous changes in how we, as an agency, deliver health education” said David Leal, Program Specialist for Texas A&M AgriLife Extension. Leal continues, “but it also provides a wonderful opportunity to use this technology and learning platform to make Cooking Well with Diabetes very accessible. And with the course being self-paced, it allows the learner to go back and review the material as much as needed, at any time of day or night.” Cooking Well with Diabetes On-line encompasses four lessons that review meal planning and cooking techniques with other 25 recipes that aim to make food flavorful and lighter than the usual Texas cuisine. Participants are also encouraged to prepare and have a plan for celebrations and festivities. “There is always an event or celebration where an abundance of foods will be served, and it’s these kinds of events that test us and our consistency in making conscious choices so we encourage some forethought on how we will navigate these situations; it can really make a difference”, states Leal. In providing yet another option to Texas residents; local County Extension Agents are grouping their efforts to provide Cooking Well with Diabetes in a Virtual format. The aim is to provide the same personal interaction to the learning process but through the safety of using technology. For more information on Cooking Well with Diabetes course opportunities, contact your local Texas A&M AgriLife Extension County Office. In October, celebrate Child Health Awareness Month by becoming more aware of children’s health issues and evidence-based strategies to prevent them. These issues are preventable by educating and instilling healthy habits at an early age.
This unprecedented COVID-19 pandemic has shifted the way children are interacting with their peers, participating in activities, and receiving education. The school health non-profit organization, Action for Healthy Kids, recommends for kids to stay connected with their pediatrician, stay active, and eat healthy. These actions have proven to fight against health disparities, strengthen the child’s immune system, and mental well-being. Most Texas schools are conducting distance learning, so staying active will help children to learn better and reduce their stress levels. “Physical activity and play are still important parts of the curriculum”, says, Erica Reyes, Extension Program Specialist with Texas A&M AgriLife Extension. Reyes continues, “engagement needs to include lessons about getting up from the computer screen and doing brain breaks that are action based”. Parents also play a vital role in maintaining a healthy lifestyle for their child. At home, parents are encouraged to implement sitting less and moving more along with discussing the benefits of healthy eating. Physical activity and healthy eating can be combined during virtual learning to provide education, movement, and fun! Studies show that incorporating movement into learning can assist a child in gaining and retaining knowledge. Action for Healthy Kids reports, “taking an unstructured approach and allowing children to move while they learn is a great way to get the brain stimulated and promote exercise – it also allows for a deeper dive into the mind-body connection”. While any activity has benefits, Reyes promotes simple and accessible movement. She adds, “Walking is one of the easiest and least expensive ways to stay healthy”. Another way to help form a sustained habit of walking/activity is by participating in any local Extension Walk Across Texas (WAT) programs. Walk Across Texas! is a FREE, 8-week program designed to help Texans establish the habit of regular physical activity. A new online feature Walk Through Texas History is a four-week program designed to help Texans establish the habit of regular physical activity while learning the rich history of Texas. For more information please contact your Healthy South Texas Specialist 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:
“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.
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. For more tips and additional nutrition information contact your county extension agent. .Regardless of the arrangements for the upcoming school year some things will stay the same. Making sure students eat a healthy breakfast, either at home or school will always be important. Amy Valdez, Extension Program Specialist with Texas A&M AgriLife Extension, shares that “A healthy breakfast can help optimize learning, help children maintain a healthy weight and include foods such as fruits, vegetables, and protein that contain immune supporting nutrients!”
A healthy breakfast should include, but is not limited to, the following components:
To make breakfast quick and easy, Valdez recommends trying out these ideas below:
Are you ready for summer? Did you know summer brings the longest days giving us more time to spend outdoors having fun? From vacations, biking, and hiking, or just enjoying ice cream, watermelons, or popsicles, summer brings memories of younger days and family togetherness. As we look forward to making new memories, we can plan for a safe summer by reducing the risk of harmful effects of UV exposure. July has been designated as Ultraviolet (UV) Safety Month by the U.S. Department of Health and Human Services; whose goal is to spread the word on the harmful effects of UV rays on unprotected skin.
Ultraviolet light is radiation emitted naturally from the sun, but can also be man-made, an example being tanning beds. Classified in wavelengths, UVC light is blocked by the Earth’s ozone layer, but the sun’s UVA & UVB affect the skin differently with UVA causing wrinkling (premature aging) due to penetrating deeper into the skin and UVB causing sunburns. Overexposure increases risk of developing skin cancer. Cautions are placed on the times of exposure due to UV radiation being strongest between 10 a.m. to 4:00 p.m. A benefit of UV radiation is Vitamin D production, which helps calcium and phosphorous to be absorbed by the body and helps in bone development. According to the World Health Organization, 5 to 15 minutes of sun exposure 2 to 3 times a week is recommended. Prolonged UV exposure can cause premature aging, cataracts, and skin cancer, not to mention painful sunburns. The most dangerous UV radiation is artificial indoor tanning. “By taking precautions before we head out the door for summer activities and all-year round, we can reduce the risk of UV radiation by following some simple steps,” states Julie Tijerina, Extension Program Specialist with Texas A&M AgriLife Extension. Tijerina offers the following safety tips to protect the skin during exposure:
We all know that mosquitos are more than just a buzzing nuisance. Mosquitoes are responsible for the transmission of numerous viruses all over the world with dynamic consequences. Fortunately, there is good news so far from the Centers for Disease Control. The Centers remind us that, “mosquitos and ticks can’t spread all types of viruses”. Also, there is “no data to suggest that COVID-19 or other similar coronaviruses are spread by mosquitos or ticks”.
Such news is reassuring, but celebrating National Mosquito Control Awareness Week, June 21-27, will help assure that upcoming outdoor activities will be safe and enjoyable for all. Dr. Sonia Swiger and Dr. Mike Merchant, both Entomologists with the Texas A&M University System, offer the 4-Ds to help control mosquitos. Drain or Dump Remove any standing water around your property. Even small amounts of water, especially with combined with organic materials, like leaves or dirt, provide a great place for mosquito larvae to grow and develop. Scummy pools and birdbaths are ideal places to grow mosquitos, but do not forget to check buckets, tires, and anything that can act as a receptacle for water. Day, Dusk, and Dark Despite what some say, mosquitos are capable of biting at anytime of day or night, making other precautions even more important. Mosquitos are capable of biting when “the temperature rises above 55 degrees F”, according to Swiger and Merchant. Dress While it is likely warm outdoors in Texas, it is important to cover up to limit a mosquito’s opportunity to bite us. We should wear long pants and long-sleeve shirts when outdoors. A tight weave of cloth is recommended as mosquitos might be able to bite through loosely woven fabric. DEET We should use a mosquito-repellant containing DEET or one of the following ingredients: IR3535, Picardin, or Oil of eucalyptus (paramenthane-3, 8-diol). There are numerous repellants on the market that do not contain any of these ingredients. For programs on healthy cooking, physical activity, heart health, diabetes, and blood pressure management, contact your local County Extension Office Did you know that 80 percent of strokes are preventable? According to the Centers for Disease Control and Prevention, stroke is the fifth leading cause of death in the United States and a major cause of long-term disability affecting about 795,000 individuals each year. In observance of National Stroke Awareness Month, Dr. Sumathi Venkatesh, a Health Specialist with Texas A&M AgriLife Extension Service, offers some insight into stroke risk factors and prevention measures.
Regular blood supply is vital for a healthy brain—an important organ in our body that regulates our thoughts and actions. A stroke occurs when oxygen and blood flow to the brain is prevented either by a blood clot that is blocking an artery (ischemic stroke) or by the rupturing of a weakened blood vessel (hemorrhagic stroke). When blood flow to a part of the brain is obstructed, it could affect specific functions corresponding to that region, resulting in cognitive impairment, physical disability, or loss of major body functions. In more severe cases such as a brain stem stroke, paralysis or even death could occur. One of the main risk factors for a stroke, especially a hemorrhagic stroke, is high blood pressure. When blood pushes the arteries with high force for a prolonged period, it can damage the walls of the arteries, causing them to rupture. Likewise, high levels of blood cholesterol and blood sugar could damage the blood vessels. Therefore, routine medical monitoring and the maintenance of an ideal weight through physical activity and a healthy diet are critical measures to prevent some of the most important stroke-related comorbidities such as obesity, hypertension, diabetes, and heart disease. You could save a life by learning the F.A.S.T. warning signs of a stroke. If you experience or witness Face drooping, Arm weakness, and Slurred speech, then it is Time to call 911. Other signs of concern are sudden numbness or weakness, confusion or trouble understanding, vision problems, loss of balance and coordination, and sudden severe headaches without any known problems. If you notice one or more of the warning signs, seek immediate medical attention to detect the underlying causes and begin a treatment plan. Visit the American Stroke Association at https://www.stroke.org/ for more information and resources on stroke awareness and management. For programs on healthy cooking, physical activity, heart health, diabetes, and blood pressure management, contact your local County Extension Office With April signaling Spring with its abundance of colors, regrowth, and green spaces, April also brings awareness and recognizes the efforts by public health officials who keep our communities healthy and vibrant. On April 6th – 12th, communities across the nation celebrate National Public Health Week with daily themes. According to the American Public Health Association (APHA), communities and partners across the nation highlight issues that help improve our communities. This year’s public health topics/themes include mental health, maternal and child health, environmental health, violence prevention, education, healthy housing, and economics. “By being a catalyst for positive change, we can make an impact in our neighborhoods and have a transformation in the way we approach our health and well-being,” according to Julie Tijerina, Extension Program Specialist.
“In addition to public health officials, citizens can do their share in advancing their communities towards a healthier nation,” Tijerina added. The week’s themes can be conversations with family, friends and neighbors, home and health self-assessments, and identifying community resources or advocating for gaps in services. Some suggested ideas for this year’s themes include:
For more information, visit your local health department, federally qualified health centers and clinics, or ask for more information on programs in your community from your local County Extension office. The Academy of Nutrition and Dietetics invites you to celebrate National Nutrition Month® with this year’s theme of Eat Right, Bite by Bite! According to the Academy of Nutrition and Dietetics this year’s theme “not only appeals to kids and kids-at-heart, but “bite by bite” also supports the philosophy that every little bit (or bite!) of nutrition is a step in the right direction. Small goals/changes can have a cumulative healthful effect.” Amy Valdez, Extension Program Specialist with AgriLife Extension, shares that “National nutrition month is a great way for us to start our year off right and focus on the importance of making healthy food choices and incorporating physical activity into our routine.”
According to ChooseMyPlate.gov, a healthy eating pattern should include a variety of foods including:
A well-balanced eating pattern can provide us with a variety of nutrients, such as fiber, potassium, calcium, protein and carbohydrates, that are needed for our body’s day to day activities. Valdez explains that “using nutrition tools like ChooseMyPlate.gov can help us personalize our nutrition goals and understand that there is not a “one plan fits all” approach and everyone’s way to “eat right, bite by bite” will look different!” To celebrate National Nutrition Month, Valdez recommends trying out these ideas below:
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AuthorFABLOW AgriLife is part of Texas A&M AgriLife Extension’s (FCH) unit that “helps Texans better their lives through science-based educational programs designed to improve the overall health and wellness of individuals, families, and communities.” Archives
August 2021
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