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 Judy Corbus | Aug 27, 2021
Next to ensuring your family’s safety and well-being during a hurricane, having a game plan to protect your largest investment – your home and property – is essential in preparing for a major storm or other disaster. Many of these tasks can be done as part of routine home maintenance well before a storm is on the horizon.
Mow your yard before a storm to make clean-up easier. Photo credit: UF/IFAS Photo by Camila Guillen
Let’s start with the outside:
- Trim back limbs and branches hanging over the roof and any dead limbs elsewhere in the yard. These can break off in high winds, causing roof and siding damage.
- Clean valleys, gutters, and downspouts of leaves and debris. This will improve water flow off the roof, reducing the risk of leaks.
- If a storm is approaching, move trash cans, lawn furniture, grills, decorative items, potted plants, and toys to the garage, shed, or other secure storage area. These items can become flying missiles in high winds!
- Protect windows with plywood or roll-down shutters. These protective barriers can:
- keep wind pressure from building up inside, leading to roof loss
- reduce the chance of glass breakage
- reduce the risk of wind-driven rain damaging your home’s interior
- Be sure to install plywood before wind speeds increase!
- Do NOT apply tape to windows. Tape will not protect against breakage from flying debris and wastes time and resources. Plus, the adhesive can be very difficult to remove from the glass.
- Protect the garage door with vertical bracing. You can install wooden columns or purchase a kit. For more information, check out Protecting and Securing Garage Doors.
- Check doors, windows, and walls for openings where water can enter. Use silicone caulk to seal any gaps, cracks, or holes – pay special attention to cable and pipe openings into the house.
- Test and service your back-up generator to make sure it’s working properly and check your fuel supply. To prevent carbon monoxide poisoning, use your generator only outside and at least 20 feet away from doors, windows, and vents.
- Mow the yard. This makes post-storm clean-up much easier.
Now, we’ll move inside:
- Check your flashlights and stock up on batteries as needed. Plan on a flashlight for every person in the house plus additional lighting for bedrooms, bathrooms, and common areas.
- Check your weather radio to ensure it’s working properly.
- Check smoke detector and carbon monoxide alarm batteries and replace as needed. Hard-wired alarm systems will operate on the battery backup during a power outage.
- Keep your cell phone and other devices charged when a storm is forecast. Purchase backup charging devices for your electronics.
- Gather disinfectant supplies, trash bags, toilet paper, paper towels, paper plates, cups, and plastic utensils. Put these items in a waterproof/water resistant container to keep them clean and (hopefully) dry in case of flooding.
A 5-gallon bucket with a liner can serve as a toilet. Photo credit: Annette Lanham
- If you might be unable to flush the toilet during/after the storm, place a heavy-duty contractor trash bag in the toilet bowl to hold waste. Tie with a plastic tie and dispose of when full or as needed. Another option is to place the bag in a five-gallon plastic bucket. For added comfort, slit a foam pool noodle on one side and slip over the bucket edge for a “seat”; cut to fit. You can have two buckets – one for liquid waste and the other for solids.
- Before the storm arrives, wash dishes, catch up on laundry, clean the kitchen and bathrooms, and empty wastebaskets. This reduces clutter and promotes a clean environment in which to ride out the storm. It also reduces extra work and stress after the storm when water and electricity may be limited or unavailable.
For additional preparation tips, visit Homeowner’s Handbook to Prepare for Natural Disasters
Sources:
Ready.gov
DisasterSafety.org
by Amy Mullins, PhD, RDN | Aug 27, 2021
Healthy snacks fuel the athlete! Photo credit: Amy Mullins
When it comes to your kids, you’d do anything to help them succeed… in the classroom, in their relationships, in life. So, why not on the basketball court, soccer field, swimming pool, or whichever sport they’ve fallen in love with? They may have the best equipment, participate in extra training lessons, and put in 110% during every practice and event. But, is this enough? Is there something missing?
It’s no secret that your child is growing. In order to function in their sport, improve performance, and promote recovery, kids need food to help support the increased energy requirements. This ultimately means more planning and more groceries!
Follow these guidelines to fuel your superstar during the week, before the game/event, and after the game/event.
Pre-Game Meal/Snack
Eat a good-sized meal at least three hours before the event. This gives the tummy time to process all the food to prepare it as fuel. Have a light balanced meal with some carbs and fats. These will sustain you throughout your exercise! Carbs and fats are both great fuel sources, and the fats digest slower to help keep you feeling full. Pick foods that digest well to avoid any nausea or upset stomach. Don’t forget to drink some water to start off hydrated!
- Breakfast Ideas: fruit, lightly sautéed potatoes, scrambled eggs, or toast with nut butter or smashed avocado
- Lunch Ideas: turkey or ham sandwich (avoid fatty cheeses and condiments), peanut butter and jelly, fruit, pretzels, or cereal
- Snack 30 minutes before the event: peanut butter crackers, granola bars, fruit snacks, or goldfish crackers
During Practice and Games
For exercise lasting less than an hour, sip on some water to stay hydrated. For exercise lasting longer than an hour, a sports drink like Gatorade or Powerade will help replenish lost carbohydrates and electrolytes. For longer lasting activities or day trips, bring along some easy to eat snacks with lots of carbs, and some fats and proteins. Peanut butter and jelly sandwiches and granola bars are great options!
Post-Game Snack
After exercise, it’s important to recover, refuel, and re-hydrate. Protein will help our muscles recover while carbohydrates will help refuel for the next activity. Drink plenty of fluids to rehydrate! Good choices for quick, easy snacks include chocolate milk, peanut butter crackers, cheese sticks, bananas, apple slices with peanut butter, or smoothies with or without protein.
Dinner Plate After Practice and Games
- Grains/Carbs: Should take up roughly 35% of the plate
- Lean Protein: Should take up roughly 25% of the plate
- Fruits and Veggies: Should take up roughly 40% of the plate
- Hydration: Focus on replenishing lost electrolytes and fluid loss
Components of a well-balanced meal include:
- Meat & poultry – great protein sources for recovery. Pair it with a carb!
- Whole grains, fruit, pasta, rice, potatoes – great carb sources to complement your protein. These will help replace the energy you burned during exercise.
- Water, milk, and fruits will help replenish fluids lost during exercise.
Eating right not only on game day but throughout the week will do wonders for your child’s athletic performance. Not only that, it will set them up to be successful and healthy adults in the future!
Guest contributors: Patrick Burns and E. Jane Watts, Dietetic Interns from Florida State University’s Department of Food, Nutrition, and Exercise Sciences
The use of trade names in this post is solely for the purpose of providing specific information. It is not a guarantee, warranty, or endorsement of the product.
References:
Academy of Nutrition & Dietetics. Ellis, E. (2020). Hydrate Right. https://www.eatright.org/fitness/sports-and-performance/hydrate-right/hydrate-right
American Dietetic Association, Dietitians of Canada, American College of Sports Medicine,
Rodriguez, N. R., Di Marco, N. M., & Langley, S. (2009). American College of Sports Medicine position stand. Nutrition and athletic performance. Medicine and science in sports and exercise, 41(3), 709–731.
https://performancepartner.gatorade.com
https://www.eatright.org/fitness/sports-and-performance/tips-for-athletes/gameday-nutrition-tips-for-young-athletes
by Heidi Copeland | Aug 27, 2021
Can you believe it? Here we go, again! The Covid-19 delta variant case surge is an unwelcome visitor for sure!
What works? What doesn’t work? I have always liked to err on the side of caution. Sound science is both prudent and responsible. Sound science says masks are necessary for our personal safety and the safety of those around us. In fact, with the dramatic rise in the number of Covid-19 delta variant cases, masks are being seen as necessary – in the workplace, in public, and at home in the event there is a contagious individual. The delta variant transmission rate is more easily spread than the original strain of Coronavirus. In fact, the Covid-19 delta variant:
- Is more contagious
- Might cause more severe illness than previous strains in unvaccinated persons
A protective face mask can help to reduce the spread of the COVID-19 virus.
Photo credit: Heidi Copeland
Public health experts advise mask protection. Wearing a mask works. What kind of mask? A mask that is protective. Protective masks fit (your glasses do not fog), protective masks have a high filtration efficiency (materials, plus fit), protective masks have an extra layer of protection, and protective masks are large enough to cover both the nose and mouth at the same time and small enough to ensure large gaps do not occur. Protective masks should be comfortable enough for extended wear.
An efficient way to use what we already have is to double up – layer prevention strategies. Layering means wearing a cloth mask on top of a surgical mask or wear two cloth masks. Adding a filter also can extend the life of what we already own.
I’ve recently seen a few good mask hacks. One such hack involves using hair clips to hold the loops of the mask tightly at the back of the head and the other hacks tie the loops in such a way as to minimize any gaps on the side of your cheek, nose, and chin.
Although we are not quite back to square one, the ugly Covid-19 virus and its variants continue to rear their hideous head primarily through the air. If indoor space is shared – EVERYONE should be wearing a mask.
Let’s face it, we are relying on the decisions other people make. If everyone makes good decisions, we can bask in the glory that we did our part to help ourself and our neighbor.
Mask’s work.
For more information, visit: https://www.cdc.gov/coronavirus/2019-ncov/variants/delta-variant.html
by Samantha Kennedy | Aug 24, 2021
What do you think of when you hear the word bacteria? If you are like most people, you probably think of those teeny, tiny germs that are invisible to the naked eye, but have the potential to cause serious illness. And while you would not be wrong to think that way, you would be leaving out a huge percentage of bacteria that are considered “good” bacteria.
The common name for “good” bacteria is probiotics (from the roots pro and biota, meaning “for life”). They are a group of beneficial microorganisms that have been shown to improve a variety of digestive and other conditions, such as irritable bowel syndrome and urinary tract infections.
Foods like Greek yogurt are a good source of probiotics, which have been shown to have a positive effect on digestive health. (Photo source: Samantha Kennedy)
Probiotics are found in a variety of foods, primarily fermented foods such as Greek yogurt and cottage cheese, fermented drinks such as buttermilk and kombucha, and pickled vegetables such as pickles and sauerkraut. The bacteria required for the fermentation process – the process that gives these foods their tangy flavor – have been shown to provide natural health benefits.
The primary benefit of probiotics is their positive effect on a variety of gastrointestinal ailments such as diarrhea, ulcerative colitis, Crohn’s disease, and stomach ulcers. According to Harvard Medical School, probiotics can also help reduce the presence of harmful bacteria, such as H. pylori and C. difficile, both of which can cause digestive problems.
In Northern Europe and many Asian countries, people get probiotics mainly from food sources, where fermented foods are consumed more regularly. Here in the United States, many people get probiotics from over-the-counter (OTC) supplements. These products are not regulated by the Food and Drug Administration, however, so when choosing OTC supplements, be wary of the claims they make.
The information about probiotics is not all positive, however. Some people report an increase in diarrhea after taking probiotics for the first time, which usually goes away with time. Also, people with a compromised immune system may experience illness caused by probiotics if too many are taken.
That being said, OTC probiotics have also been shown to have positive effects on health, when taken as directed. However, they are not a cure-all, and more research needs to be done to learn more about their complete effects on gastrointestinal health and immune support. Just like with other supplements, it is important to consult with a physician or pharmacist before beginning a probiotic regimen.
So, what is the final word on probiotics? Well, it depends. While they are not a magic bullet that can cure everything that ails you, they can be a positive addition to a healthy diet. Many foods that contain probiotics also contain other important nutrients such as protein, vitamins, and minerals, which are an important part of a nutritious diet.
One more thing: do not confuse prebiotics with probiotics. Prebiotics are non-digestible, short-chain carbohydrates that serve as fuel for probiotics. On their own, they do not offer any health benefits, but they can serve to promote the growth of probiotic species. Foods with high amounts of prebiotics include fruits and vegetables and whole grains, so a diet rich in these foods can help promote the growth of beneficial bacteria.
To learn more about probiotics, please contact your local Extension agent.
UF/IFAS is an Equal Opportunity Institution.
by Ginny Hinton | Aug 8, 2021
If you’ve tried to find nutrition information in the midst of the Covid-19 pandemic, you probably got more than you bargained for. Recently, I searched “nutrition and COVID-19” and in less than one second, I got 590,000,000 hits. That’s a lot of information! With so much health and nutrition information available, especially connected with the ongoing pandemic, it can be TOUGH to separate fact from fiction. What makes it even tougher is that everyone seems to be passionately and totally convinced that their information is the right answer. How do you tell the hype from the truth?
Confusing Nutrition Choices
Photo Source: Ginny Hinton
The best way to protect yourself against questionable information and products is to become an informed consumer. That can be challenging as so many of us are becoming more used to getting our information from social media, websites, advertisements, friends and family. While information from those sources can be accurate, very often it is misleading. Use the following tips to evaluate nutrition information:
Know Your Experts:
Have you ever seen nutrition advice from a “nutritionist” or “diet counselor”? Beware, because those terms aren’t regulated, and almost anyone can use them to look like an expert. Registered dietitians (RD) or licensed dietitians (LD) hold specialized degrees and are good sources of solid nutritional information.
Media Sources:
The internet, books, newspapers, and magazines can be good sources of information, if you know where to look. If you’re surfing the net, select websites from credible web addresses like ones ending in .edu (universities or medical schools), .gov (government agencies), or sometimes .org (not-for-profit research and education). If you’re reading an article, always look for the author’s qualifications and membership in a professional nutrition organization. With all media, check the sources they used (If they don’t cite credible sources you can check, that’s a big red flag) and scan to the bottom to make sure they’re not trying to sell a product. If you can buy a “miracle” product, a solution, or a quick fix from them, watch out! Their information may be convincing, but it is likely biased or incomplete. At best, it calls for caution and some deeper research.
The flood of health and nutrition misinformation isn’t going away, but learning to be an informed consumer is a powerful step in learning to protect yourself from being duped.
