by Claire Davis | Oct 26, 2021
Photo Source: Auburn University IHSA Equestrian Team
Claire Reach is the UF/IFAS 4-H & Family and Consumer Sciences (FCS) Agent in Calhoun County, Florida. For 4-H, she specializes in animal handling, animal safety, and animal sciences. For FCS, she mainly specializes in food safety and healthy living, but has found a new opportunity to work with First Time Homebuyers and the State Housing Initiative Partnership Program (SHIP) in the county.
Claire grew up in Alabama, splitting her time between Birmingham and her family’s farm, L & L Angus Farm, in Auburn. The family farm is Claire’s driving force behind the passion that she has for agriculture, which is a large part of the work she is doing in Extension.
These pictures are of my family on the farm in Auburn, AL. Photo Source: Dave Davis.
Peep some of the cows in the background. Photo Source: Elise Reach.
With a family background in Ag, she decided to study Animal Science-Production Management at Auburn University in Auburn, Alabama. While completing her undergraduate degree, Claire competed for Auburn University’s Intercollegiate Horse Show Association, worked at Auburn University’s College of Veterinary Medicine in a research barn, and continued to work on the family farm. She graduated in May of 2019 with her Bachelor of Science and a minor in Agricultural Business.
Several home cooking/canning classes offered in 2021. Strawberry jam, chicken, pepper jelly, salsa, and mozzarella cheese have been made! Photo Source: Claire Reach UF/IFAS.
The Calhoun County 4-H Horse Club recently started up! (The 2 horses on the right side of the image also belong to me.) Photo Source: Dave Davis.
Shortly after graduation, she moved to Florida to work for Deseret Cattle and Timber as a Heavy Machinery Operator, but soon realized that her passion was Extension. The position in Calhoun County became available and she jumped at the opportunity to apply for it. Having just started in May 2021, Claire has not been with UF/IFAS Extension long, but she cannot wait to see what the future holds for her county. Claire says that she aspires for the Calhoun County FCS Program to be the area’s leading program for adults in practical home practices, whether that be home canning or healthy eating, and healthy living. All the programs that she offers, whether it be 4-H or FCS, follow the same motto: ‘learn by doing’. This drives the experience of each program, allowing participants to fully understand a concept or ask questions when they do not.
These are the “goodest” dogs of all time! Evie (Chocolate Lab), Diesel (Black and White Mutt), and Hank (Bassett Hound-laying down) Peep the chickens, turkeys, cat, and horses in the back ground! Photo Source: Claire Reach UF/IFAS.
This is Chick! For a mare, she’s pretty special. We have a great bond and she trusts me to do just about anything with her (i.e. shoot a gun off of, rope cattle, stand on, lay on, or let little kids ride) Photo Source: Tanner Mayo.
When Claire is not at work, she says there is always more work to be done at home. Living on a functioning livestock operation, she has several animals, including: chickens (about 50 at the moment), 5 guineas, 4 turkeys, 2 cats, 4 dogs, and 3 horses. She hopes to be able to add cattle to the ever-growing “funny farm” soon! It isn’t always about work, though. In her spare time, Claire enjoys spending time with family, riding her horses, long walks with the dogs, dirt road riding, and paddle boarding at the beach!
by Samantha Kennedy | Oct 26, 2021
If baking were a feature film, flour would be the lead actor. While there are a lot of important supporting castmates, flour is the star. It serves as the foundation upon which baking masterpieces are built, providing structure, texture, and mouthfeel (the physical sensations food provides in the mouth) to the final product.
But here is the thing: Not all flours are created equal. There are many types of flour out there, but not all of them will provide the same results. Different types of flour have different levels of protein, gluten, and fiber, and react differently with their companion ingredients. Need all-purpose flour but only have rye flour? Expect a nuttier, grainier outcome – or even possibly a disaster!
Depending on the type of flour used, different quantities of other ingredients may be called for, such as water or oil, salt, butter, sugar, baking soda, or baking powder. Not all flours are easily interchangeable, and some flours can only be partially substituted for others, or the final product may be dramatically different.
For example, want to substitute whole wheat flour for all-purpose flour? Sure, it’s possible, and is much easier to pull off in quick (non-yeast) breads such as muffins, pancakes, and biscuits. However, in yeast breads, switching out 100% of white flour for whole wheat without adjusting other ingredients will inevitably result in a final product that is less airy and more dense (less rise), which may adversely affect the flavor and texture.
What to do? Since whole wheat flour absorbs more liquid than white flour, for every 1 cup of whole wheat flour substituted, increase the liquid by 2 teaspoons, and then let the dough rest for 30 minutes before kneading to allow the liquid to be absorbed. This will result in a softer, more malleable dough that will yield more favorable final results.
There are many more substitution tips out there – more than could possibly be covered in one article. But here are a few common types of flour that may be called for in baking:
All-purpose flour is a common, highly versatile type of flour that can be used successfully in many baking recipes. (Source: Samantha Kennedy)
All-purpose flour: Made from the soft, chewy internal part of the wheat kernel – the endosperm – it is a highly versatile type of flour that can be used in just about any baking recipe. This type of flour generally contains about 10-11% protein.
Self-rising flour: I like to think of this as all-purpose flour with a kick. Why? Because it already contains the salt and baking powder that would otherwise need to be added to all-purpose flour to make the final product rise. While it can be substituted for all-purpose flour, it is important to remember to leave out the additional salt and baking powder called for in the recipe.
Bread flour: This type of flour has a higher protein content than all-purpose flour – about 12% – and produces a dough with more gluten, resulting in a light, airy loaf with good volume. All-purpose flour can be used instead with positive results.
Cake flour: This type of flour contains about 7.5% protein and results in a final product that is crumblier than bread, which is desirable in a cake or cupcake. If using all-purpose flour instead, substitute 1 cup minus 2 tablespoons of all-purpose flour for every 1 cup of cake flour called for in the recipe.
Flour is a vital ingredient in nearly all baked goods. Using too much, too little, or a different kind than called for can result in an unsatisfactory final product. Learning the differences between common types of flour and how they can be interchanged with one another will go a long way towards achieving baking success.
For more information about this or other baking topics, please call Samantha Kennedy at (850) 926-3931.
UF/IFAS is an Equal Opportunity Institution.
by Judy Corbus | Oct 22, 2021
Consider setting up a flexible spending account during your employer’s open enrollment period. Photo credit: Judy Corbus
Fall is open enrollment for health insurance and other employee benefits with many employers. One benefit available through many employers is a flexible spending account, or FSA. A flexible spending account is a special account into which you put money to pay for certain out-of-pocket health care expenses. You select the total amount you wish to contribute for the following year, and your contributions are divided out evenly over your paycheck schedule beginning January 1st.
A real perk to this account is you don’t pay taxes on your contributions – the money is deducted before taxes are calculated so you will save an amount equal to the taxes you would have paid on the money you have set aside.
The FSA funds can be used to pay for certain medical and dental expenses for you, your spouse if you’re married, and your dependents. Typical allowable expenses include:
- Deductibles and co-payments
- Prescription medications and over-the-counter medications with a doctor’s prescription
- Medical supplies and equipment such as crutches, bandages, contact lenses and solution, hearing aid batteries, and blood sugar test kits.
Access to your funds varies by employer – some provide employees with a special debit card linked to their FSA to use to pay for expenses, while others require employees to submit a claim to the FSA for reimbursement.
You may contribute a maximum of $2,750 per year per employer. Your spouse also may contribute up to $2,750 in an FSA with their employer. Bear in mind that FSAs are “use it or lose it.” Funds generally must be used within the plan year; however, employers may offer a couple of options:
- They may provide a “grace period” of up to 2 ½ extra months to use the funds.
- They may allow you to carry over up to $550 per year to use in the following year.
Employers are not required to offer these options so it’s important to know your employer’s policy. If you have not used your money by the end of the plan year or grace period, you lose it so plan carefully.
To calculate how much to contribute, review this year’s medical expenses for routine doctor and dentist visit co-pays and charges, deductibles, prescription and OTC “maintenance” medications, and other medical expenses. If you anticipate an additional expense for the coming year, such as new eyeglasses, factor that in as well. It’s better to underestimate next year’s medical expenses and contribute a smaller amount than to overestimate and risk losing unused funds.
Some employers also offer dependent care flexible spending accounts to cover childcare expenses. They, too, offer tax savings and operate similarly to healthcare FSAs; check with your employer to see if they are available.
Use open enrollment to review your available options and premiums and compare with your current plan(s) to make sure you and your family are enrolled in the plan(s) that will best meet your needs at the most affordable price. Consider enrolling in a flexible spending account to save money on taxes – don’t leave money on the table!
For more information, visit IRS Publication 969 Health Savings Accounts and Other Tax-Favored Health Plans.
Source: HealthCare.gov
by Gretchen Thornton | Oct 11, 2021
Managing your time wisely can reduce stress.
Photo credit: UF/IFAS Photo by Sally Lanigan.
Time management plays an important role each day. All people have 24 hours in a day, but how those hours are used can be different for each person. Individuals can have more control of their lives, less stress, and more free time if they have good time management skills.
Many people may feel like they have too much work to do, which causes assignments and tasks to be completed late or not at all. Individuals are late to school or work, which can cause stress throughout the day. Everyone would love to have more time to do their favorite things.
Time Management Tips
The key is to use time wisely so individuals will have time for both their needs and their wants. Time management tips will help structure their day. Each day, make a “To-Do List” – write down the items from the most important to the least important. Second, staying organized is a big time saver. Preparing for the next day before going to bed will reduce morning stress so you can enjoy your breakfast. A planner will track assignments, tests, and appointments. A wall calendar can help schedule significant events and deadlines.
On Sunday night, plan out the week and review time for each daily step in the schedule. When writing the schedule, include all appointments, practices, chores, and mealtimes; it will help show times for homework, studying, relaxation, and social activates.
Successful individuals use tips such as the ones below to help manage their time:
- Use free time in school or work wisely.
- Review time while waiting. An example of this is reviewing notes while waiting for a ride.
- Create routines – good morning and nighttime routines can save time.
- Say “No!” – do not let things get in the way of reaching a positive goal.
- Sleep healthy – do not give up a good night’s sleep; this will increase stress.
There are 24 hours in a day/168 hours in a week, and it is up to the individual how they use their time. Planning for free time plays an essential role in time management. An individual needs to balance doing things alone or with their friends, managing time inside and outside, and prioritizing throughout their lives.
Positive Attitude
Everyone gets stressed out, discouraged, or overwhelmed sometimes. The idea is to keep a positive attitude and design ways to stay motivated. When people have a positive attitude, they will go far in life.
Sometimes, someone may give up on schoolwork, think negative thoughts, feel frustrated, or would like to have more optimistic goals. When a person is having a rough time, they can surround themselves with positive people, believe in themselves, and move forward with positive energy.
Throughout life, they will come across all kinds of people. They will meet positive influences in their lives. People who have a great support system can achieve their goals and realize their dreams. Next, people need to believe in themselves by recognizing their talents and abilities and succeeding. Lastly, move with positive physical characteristics by walking tall, moving with confidence, and smiling with a positive purpose in life.
Setting Goals
When people plan for success, they can focus on setting goals. Goals will give direction and help guide the path toward what the individual would like to achieve. It would be great if short-term and long-term goals were in place throughout the person’s lifespan. Remember to focus on the strengths an individual may have, such as interests and talents. Everyone will have weaknesses, and it is essential to notice and work on improving each weakness. People can use positive “self-talk” to help change their attitude from a negative one, such as “I can’t write this assignment,” to a positive one, “I can write this assignment!”
Quote by Brian Cavanaugh
Photo credit: Gretchen Thornton
A person can stay engaged when they use motivating “self-notes:” Some examples are: “Day-dream Success,” “Turn a Frown Upside Down,” “Hit a Refresh,” and “Figure Out Yourself.” During the day, write motivating words or ideas on bright sticky notes and post throughout your home or office.
Time management is the ability to get the right things done effectively. Managing time will decrease stress and allow the person a healthier state of mind. Research has shown that long-term stress can lead to health problems. The idea of time management with positive goals can help reduce heart disease, obesity, high blood pressure, and depression. An excellent remedy for stress is to follow a plan of success with time management and a positive attitude.
Source:
UF/IFAS Extension EDIS Document HR014: Managing Time in the Workplace
by Melanie Taylor | Sep 29, 2021
Until July 2, 2021, I felt confident I had done everything possible to stay safe and avoid contracting Covid-19. Throughout 2020 and well into 2021, I worked from home, socialized very little, quarantined when necessary, wore my mask, and constantly washed my hands. In fact, I may have dry skin on my hands for the rest of my life, but I still wash my hands frequently. The Covid-19 virus has become a controversial issue over the past two years, but my story is from real experience.
Keeping your fever under control is a necessity when battling Covid-19. Photo credit: Melanie Taylor
As I prepared to have a safe, but fun, Fourth of July weekend with a few vaccinated friends, I was winding down my Friday at work and started to feel achy. I headed home, excited for a 3-day weekend, but I still felt like I was dragging. My husband and I had plans to meet up with friends at a restaurant with outdoor seating, but before I left the house, I decided to take my temperature, just to be cautious. To our surprise, I had a fever of 99.9. We canceled our dinner plans and I took some acetaminophen, went to bed early, and we prayed it was not Covid-19. It was kind of an unspoken prayer because neither of us wanted to admit we were a little nervous about my symptoms. As the weekend carried on, I felt sicker as the hours and days went by and barely left the sofa or bed. On Sunday morning, I woke up with a bad dry, hard cough so my husband called my doctor. To be totally transparent, I am immunocompromised, so we both knew there was a chance I could have a breakthrough case even though I was vaccinated. Based on my symptoms, my doctor recommended I go to the emergency room and be evaluated since it was a 3-day weekend. I followed his directions, had a chest x-ray, which, thankfully, was clear, but I tested positive for Covid-19.
Let me honestly say, this was the sickest I had ever felt in my memories. For about twelve straight days, I laid on the sofa, took my temperature and oxygen levels, had no sense of taste or smell, ate food with no taste to keep up my strength, hydrated, and slept. The body aches, fever, dry cough, and fatigue were debilitating. I had every Covid-19 symptom listed by the CDC except for a headache. I thought to myself many times how bad and scary this could have been if I had not been vaccinated. My doctor clearly expressed his opinion that if I had been unvaccinated, I would have been hospitalized, no questions asked. Unlike many people, it was not recommended for me to take a regimen of pills or vitamins, so I fought it with acetaminophen, lots of hydration, healthy foods, and tons of rest. When I finally woke up on July 14th and could smell the coffee brewing, I knew the end was finally in sight. It still took two more weeks to feel and return to normal, and I knew firsthand this virus is no joke.
Like many of you, I know people that have tested positive and showed no symptoms, some that felt very sick but were able to stay home and recover, and some that never made it home from the hospital. I work in the field of science as a UF/IFAS Extension Agent and feel very strongly that we can all make simple efforts to reduce exposure to ourselves and others. The most important step is to pay attention to the symptoms and stay home if we suspect illness or exposure. Even though I was looking forward to the holiday festivities, I made a conscious decision to stay home on July 2nd just in case I really was positive with Covid-19. I wanted to keep my friends and family safe just in case there was a remote chance I was contagious. I feel very grateful I did not expose them to this virus.
Checking your oxygen levels while sick with Covid-19 is a must. Photo credit: Melanie Taylor
The positive cases in Florida are lower right now, and that is fantastic. I am very excited about it too, but I also know we still shouldn’t put our guard down. Please stay aware. Be aware if you or a family member(s) have been exposed or do not feel well, and check for symptoms. I highly recommend every American household have a reliable thermometer, a pulse oximeter (safe oxygen levels should not go lower than 92), fluids for hydration, and foods of different textures because eating food without being able to taste and smell is very difficult. Different food temperatures, spice levels, and textures made eating to keep up my strength easier for me to handle.
The past two years have been stressful, emotional, and very exhausting. We still cannot forget to stay aware and diligent in our everyday lives to keep our families, friends, and communities healthy. Please revisit these CDC websites as needed and always consult your doctor when you have questions and concerns. Stay aware and healthy out there!
https://www.cdc.gov/coronavirus/2019-ncov/your-health/index.html\
https://www.cdc.gov/coronavirus/2019-ncov/symptoms-testing/symptoms.html
https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/index.html
https://www.cdc.gov/coronavirus/2019-ncov/testing/index.html
https://www.cdc.gov/coronavirus/2019-ncov/if-you-are-sick/index.html
https://www.cdc.gov/coronavirus/2019-ncov/need-extra-precautions/people-with-medical-conditions.html
by Amy Mullins | Sep 24, 2021
September is National Cholesterol Awareness Month. Understanding how to adjust cholesterol and fat in our diet can help to reduce the risks associated with heart disease.
What is Cholesterol? Cholesterol is a waxy type of fat found in all animal cells. This means both the animal-based foods we eat and our own bodies contain cholesterol. Cholesterol is essential for many processes in our bodies, including hormones and vitamin D production. However, we only need a certain amount, and too much can cause problems. Diet and exercise play a key role in keeping our cholesterol levels “in-check.”
Good vs Bad Cholesterol
Cholesterol is often broken down into good and bad cholesterol categories.
- HDL stands for high-density lipoprotein and is considered the good. Higher amounts of HDL can help bring fatty components in your blood back to your liver. The liver helps clear these fatty deposits from your body and can reduce the risk of developing heart disease. You can think of HDL as the helpful cholesterol. HDL can be increased by eating more heart-healthy fats. These are fats low in saturated fat, high in omega-3 and include olive oil, nuts, avocados, and fish.
- LDL stands for low-density lipoprotein and is considered bad. LDL cholesterol does the opposite of HDL. It deposits these fatty deposits to your arteries. You can think of LDL as the lousy cholesterol. LDL can be lowered by reducing the amount of trans fats and saturated fats from the diet. We can also reduce LDL cholesterol by increasing the amount of fiber in our diet.
- According to the CDC, desirable cholesterol values include:
Total cholesterol: less than 200 mg/dL
LDL cholesterol: less than 100 mg/dL
HDL cholesterol: greater than or equal to 60 mg/dL
Choose low-fat or fat-free dairy products for less saturated fat and cholesterol.
Photo credit: USDA SNAP
Cholesterol in Foods
Animal-based foods not only contain cholesterol, but are also high in saturated fat. Our bodies use saturated fats to make cholesterol, which can increase our LDL cholesterol. Limit your intake of these high-saturated fat foods:
- Butter
- High-fat dairy, such as cheese, whole-milk
- Egg yolks
- Fatty cuts of meat, hot dogs, bacon, and high-fat cold cuts
- Animal fat, such as lard, tallow, duck fat
- Fried foods
- Baked goods and snack foods made with lard, butter, palm kernel, coconut oils, or trans-fat
How to Lower Your Cholesterol Intake
- Opt for plant-based fats
- Plant-oils have NO cholesterol!
- They are a great substitution for cholesterol-containing fats such as butter. Not only do they replace cholesterol in your diet but they can also help lessen the absorption of cholesterol from other foods.
- Healthy plant oils include olive, safflower, canola, flaxseed, and sesame oils
- Avocados, walnuts, peanut butter, and other nut-butters are great options!
- Select lean protein foods
- Swap out ground beef for ground turkey or chicken
- Replace grilled steak with grilled chicken or fish
- Remove the extra fat cap on large cuts of meat
- Opt for skinless options of poultry. Skin contains a significant amount of fat.
- Choose low-fat dairy options
- Reach for the low-fat or fat-free options for cheese, yogurt, milk, and cottage cheese.
- This will reduce the amount of cholesterol you eat but still allow you to enjoy these foods.
- Step-up your fiber game!
- Just like plant-based oils, fiber can help reduce the amount of cholesterol you absorb from foods. Fiber creates a gel-like substance in your stomach and can whisk away cholesterol from being taken up into your blood.
- Fiber is in so many delicious foods! High-fiber foods include fruits, vegetables, whole grains, seeds, beans, and nuts.
- To incorporate more fiber into your diet, try:
- Going for a plant-based dinner once a week by including beans, tofu, or lentils instead of meat.
- Making ½ your plate fruits and vegetables at mealtimes.
- Swap refined grains for whole grains, such as brown rice, quinoa, whole-wheat pasta, faro, oatmeal, popcorn.
Replacing foods high in saturated fats with heart-healthy fats can be an effective way to improve your cholesterol levels. This can be as easy as using olive oil in place of butter. Try swapping whole milk in your cereal with 1% or skim milk. Never underestimate how even the smallest changes can make a big difference!
Guest contributor: Stephanie Hill, Master’s student and Dietetic Intern from Florida State University’s Department of Nutrition & Integrative Physiology.
References:
4 ways to eat your way to lower cholesterol. Harvard Health. (2021, February 3). https://www.health.harvard.edu/heart-health/4-ways-to-eat-your-way-to-lower-cholesterol
What is cholesterol? Academy of Nutrition and Dietetics. https://www.eatright.org/health/wellness/heart-and-cardiovascular-health/what-is-cholesterol
Heart Healthy Eating to Help Lower Cholesterol Levels. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/17281-heart-healthy-eating-to-help-lower-cholesterol-levels
Nutrition and Healthy Eating. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550
LDL & HDL: Good & Bad Cholesterol. Centers for Disease Control and Prevention, 31 Jan. 2020, www.cdc.gov/cholesterol/ldl_hdl.htm.
