1. Arizona has one major commercial pork farm, several direct-market pork farms and a number of small farms designed to raise pigs for 4-H and FFA kids.
2. According to the USDA, The Arizona Pork Industry gross cash receipts value can run anywhere from $45 million to $65 million.
3. An estimated 600 jobs are involved in various aspects of the Arizona pork value chain ranging from input suppliers to producers, to processors and handlers as well as main street businesses that benefit from purchases by people in these industries, according to an industry report by the National Pork Producers Council.
4. Overall, an estimated $46.84 million of personal income and $79.78 million of gross national product are supported by the Arizona Pork Industry based on 2023 levels of production, according to an industry report by the National Pork Producers Council.
5. Hog inventories in Arizona have varied over time, increasing from 145,000 in 1997 to 180,000 in 2011, then trending downward to 109,000 in December 2023, according to an industry report by the National Pork Producers Council.

Overall Pork Facts

• Pork is the most widely eaten meat in the world.
• Pork has more protein than chicken and is high in zinc, iron and B-vitamins.Over a third of the fat in bacon is the same as the healthy fat found in olive oil, which is known to lower cholesterol levels.
• Insulin and about 40 other medicines are made from pigs.
• In fact, pig heart valves can be used to replace damaged human heart valves.
• Pigs are among the smartest animals in the world. They can learn tricks and commands, recognize their own names and use tools.
• Pigs are generally clean animals and will avoid defecating where they sleep or eat. However, they do have a reputation for being dirty because they roll around in mud to cool off in warm weather.
• Pigs don’t sweat much because they have very few sweat glands.
• Baby pigs are called piglets. They weigh about 2.5 pounds when they’re born, and they’ll double their weight within the first week. Newborn piglets can recognize their mother’s voices, and they’ll run to her when she calls.
• A pig’s best sense is in its snout. Pigs don’t have great vision, but they make up for it with an impressive sense of smell. In the wild, pigs can use their snouts to sniff out tasty tubers and roots in the forest floor. Truffle hunters will bring pigs with them to help them root out the valuable and delicious truffles, which are a fungi.
• Those squeaks and grunts are not just noise. Pigs communicate with each other using grunts that can be matched to emotions like excitement, happiness, fear, or stress.
• European settlers brought pigs to America, and pork has been a staple in the United States ever since.
• In fact, salt pork was a key staple food for Washington’s troops at Valley Forge in the winter of 1776 to 1777.
• A pig’s squeal can range from 110 to 115 decibels, a Concorde jet is usually under 112 decibels.
  Pigs can run a 7-minute mile.
• Swine were among the first animals to be domesticated.
• Are there hormones in pork? All animals, including humans, naturally produce hormones which are needed for normal growth and functioning. Federal law does not permit the use of added hormones in swine production, therefore pork products in the United States do not contain added hormones.
• Pigs grow fast because they eat a good diet. For a pig to reach 250 pounds, it will eat 600 pounds of corn and 100 pounds of soybean meal.
• There are more than 500 different types of important things besides meat that come from pigs. Examples of pig by-products are chewing gum, animal feeds, leather, glue, combs, buttons, plastics, paintbrushes, plywood, adhesive, insulation, upholstery, cosmetics, antifreeze, cellophane, floor waxes, cement, crayons, chalk, matches, putty, and linoleum.

Breeds

A variety of pig breeds exist, but the main types in the United States are Berkshire, Chester White, Duroc, Hampshire, Landrace, Poland China, Spotted Pig and Yorkshire.

Berkshire – Originating in Britain in the mid-1500’s, the Berkshire is a black pig that can have white on the legs, ears, tail and face. The Berkshire is prized for its juiciness, flavor and tenderness. It yields a pink-hued, heavily marbled meat whose high fat content is suitable for long cooking times and high-temperature cooking.

Chester White – The Chester White originated in Chester County, PA in the early 1800’s when strains of large, white pigs common to the Northeast United States were bred with a white boar imported from Bedfordshire, England. Today, the Chester White is actively used in commercial crossbreeding operations.

Duroc – Duroc is the second most recorded breed in the United States. With red or black coloring and droopy ears, the Duroc is known for quick growth and maturity, deep body, broad ham and shoulder and a quiet disposition. Durocs are known for sweet meat, marbling, amazing shoulders and spareribs.

Hampshire – The Hampshire is possibly the oldest, early-American hog breed in existence today. Throughout the years, the Hampshire has become one of the most popular pigs in America. They are black with a white belt across the shoulders that covers the front legs and around the body. They are heavily muscled, lean meat breed and is the fourth most recorded breed of pig in the United States.

Landrace – Landrace are white with ears that droop and slant forward with the top edges nearly parallel to the bridge of a straight nose. They are the fifth most recorded breed in the United States, they are known for large litters of piglets. They are known for their ability to cross well with other breeds and they produce a large and flavorful ham and loin.

Poland China – The Poland China is one of America’s oldest breeds. First bred in Miami Valley, Ohio in 1816, they derive from many breeds including the Berkshire and the Hampshire. Poland China hogs are typically black with white faces and feet, and a white tip on the tail. Known for their large size, the Poland China is one of the most common breeds produced in the United States.

Spotted Pig – The Spotted Pig is the ancestor of the Poland China and Gloucester Old Spot breeds. It has become extremely popular in the United States because of its high meat quality and ability to gain weight quickly. The floppy eared Spotted Pig has black and white spots with no red or brown tints.

Yorkshire – Developed in England in the county of York, the Yorkshire is also known as the “English Large White” and was first brought to Ohio around 1830. The most recorded breed of swine in the United States, the Yorkshire is white in color with erect ears. They are very durable and muscular with a high proportion of lean meat and low back fat.

Pork Glossary

Barrow – a male pig that is not used for breeding

Boar – a male used for breeding

Farrow – means to give birth to piglets

Gilt – a female pig that has not given birth

Hog – a mature swine

Litter – means a group of piglets born at the same time. Litter sizes are usually between 8-12 piglets

Mammals – an animal (including humans) that breathes air, has a backbone and grows hair at some point during its life. Female mammals have glands that can produce milk

Pig – a young swine

Piglet – a baby pig

Pork – meat from a pig or hog

Pork Producer – a farmer that provides you a safe, healthy product to eat

Protein – essential to all animal life processes and supplied by various foods such as meat, milk, eggs, nuts and beans

Sow – a female pig used for breeding. Pigs are pregnant for three months, three weeks and three days

Snout – a nose that sticks out

Swine – refers to animals in the pig family

Wean – means the piglet is big enough to eat on his own and doesn’t nurse from the sow anymore

Resources: Arizona Pork Council, National Pork Board and the National Pork Producers Council.

In today’s digital age, screens are integral to our daily lives. Whether we’re commuting, working, or relaxing at home, screens are everywhere – in our cars, pockets, living rooms, offices, stores, and even kitchens! While technology undoubtedly enhances our productivity and convenience, it also comes at a cost, particularly concerning our eye health. One major consequence of excessive screen use is the strain it places on our eyes, commonly referred to as digital eye strain or computer vision syndrome. This condition can lead to symptoms such as dry eyes, fatigue, blurred vision, and headaches.

Fortunately, a simple yet powerful way to counteract these effects is through proper nutrition. The food we consume plays a pivotal role in maintaining eye health. By focusing on a diet rich in specific nutrients, we can help protect our eyes from the detrimental impacts of prolonged screen exposure. In this article, we will explore the various nutrients that are beneficial for eye health, how they work, and the types of foods in which they’re found.

Understanding Digital Eye Strain

Before delving into the nutrients needed for eye health, it’s essential to understand what digital eye strain entails. According to the American Optometric Association, symptoms may arise when we engage with screens for extended periods. These symptoms can be particularly prevalent when we don’t blink enough, which can lead to dry, irritated eyes. Moreover, excessive blue light – emitted by screens – can disrupt our sleep cycles and add to feelings of discomfort.

Moreover, the increased near-vision tasks associated with constant screen use can be demanding for our eyes, potentially resulting in long-term vision problems if not managed appropriately. Therefore, it’s imperative that along with taking regular breaks and practicing the 20-20-20 rule (every 20 minutes, look at something 20 feet away for at least 20 seconds), we also prioritize our nutrition.

Nutrients That Promote Eye Health

When it comes to eye health, no single food can be deemed a ‘miracle solution.’ Instead, the focus should be on consuming a diverse array of nutrient-dense foods. The following sections outline some of the essential nutrients known for their eye health benefits, along with examples of food sources rich in each nutrient.

Omega-3 Fatty Acids

Role in Eye Health: Omega-3 fatty acids are known to reduce inflammation in the body and help in maintaining the health of the retina. Research suggests that these fatty acids may also lower the risk of age-related macular degeneration (AMD) and dry eye syndrome.

Food Sources: The primary sources of omega-3 fatty acids include fatty fish such as salmon, mackerel, and sardines. Other sources include flaxseeds, chia seeds, walnuts, and fortified foods. For more on the health benefits of omega-3s, visit Healthline.

Flavonoids

Role in Eye Health: Flavonoids are potent antioxidants that help improve the function of the retina. They work by reducing oxidative stress and protecting the retinal ganglion cells, which are crucial for sending visual signals to the brain.

Food Sources: Foods high in flavonoids include berries (especially blueberries and blackberries), citrus fruits, onions, dark chocolate, and teas (particularly green and black tea). To explore more about flavonoids, check the USDA’s database.

Carotenoids

Role in Eye Health: Carotenoids, particularly lutein and zeaxanthin, are vital for maintaining retinal health and optimal visual activity. They filter harmful blue light and protect retinal cells from damage.

Food Sources: Rich sources of carotenoids include leafy greens such as spinach, kale, and collard greens, as well as other vegetables like corn, peas, and carrots. Fruits such as kiwi and grapes also contribute to carotenoid intake. Learn more about carotenoids from the American Academy of Ophthalmology.

Vitamin A

Role in Eye Health: Vitamin A is essential for the production of rhodopsin, a light-sensitive protein in the retina that helps us see in low light. Additionally, it supports the health of the cornea.

Food Sources: Vitamin A is found in two forms: preformed vitamin A (retinol) in animal products such as liver, fish, and dairy and provitamin A carotenoids in plant-based foods such as carrots, sweet potatoes, and spinach. For more details on Vitamin A, check NIH’s Office of Dietary Supplements.

Vitamin E

Role in Eye Health: Vitamin E is an antioxidant that helps to protect cells in the eyes from oxidative stress and free radical damage, which can contribute to cataracts and age-related macular degeneration.

Food Sources: Foods rich in Vitamin E include nuts (especially almonds), vegetable oils, spinach, and avocados. To find out more about Vitamin E and its benefits, visit Mayo Clinic.

Vitamin C

Role in Eye Health: Vitamin C, or ascorbic acid, is vital for eye health, specifically for preventing age-related cataracts and supporting the overall health of ocular tissues.

Food Sources: Vitamin C is abundantly found in citrus fruits, strawberries, bell peppers, broccoli, and Brussels sprouts. For an extensive look at Vitamin C, see WebMD.

A Nutrient-Dense Diet for Eye Health

When it comes to promoting eye health through diet, variety is key. Here’s a closer look at some of the best foods you can incorporate into your meals to ensure you’re getting a good mix of the essential nutrients outlined above.

Seafood

Including fatty fish in your diet a couple of times a week can provide your body with the omega-3 fatty acids it needs. If fresh fish isn’t readily available, consider canned or frozen options, which can be just as nutritious.

Leafy Greens

Dark leafy greens are a fantastic source of both carotenoids and Vitamin E. Consider including spinach, kale, and collard greens in salads, smoothies, or as side dishes.

Fruits and Berries

Incorporating a variety of fruits, especially vibrant-colored ones, can provide a wealth of vitamins, antioxidants, and flavonoids. Berries, citrus fruits, and kiwi are natural choices that are both delicious and beneficial for eye health.

Nuts and Seeds

Nuts and seeds are excellent for snacking and add crunch to meals. They are a powerhouse of nutrition, rich in omega-3 fatty acids, Vitamin E, and a range of minerals. Almonds, walnuts, flaxseeds, and chia seeds are particularly beneficial.

Getting the Most Out of Your Meals

To maximize the eye health benefits of your nutrition, consider the following tips:

1. Balanced Meals: Aim for balanced meals that include a variety of food groups. A colorful plate often indicates a diverse nutrient profile.
2. Hydration: Don’t forget to drink plenty of water! Staying hydrated can help maintain optimal eye moisture and comfort.
3. Smart Cooking Methods: Opt for cooking methods that preserve nutrients. Steaming and sautéing are often better than boiling, which can lead to nutrient loss.
4. Mindful Eating: Eat your meals mindfully and without distraction – even while eating in front of a screen. This will allow you to enjoy your food and recognize when you’re satisfied.

The Importance of Agricultural Awareness

We must also recognize the role of agriculture in providing us with fresh, nutrient-rich produce. Arizona agriculture, in particular, grows many foods that promote eye health, such as leafy greens, citrus fruits, and various nuts and seeds. Supporting local farmers not only helps promote better nutrition but also strengthens local economies and provides fresher food options.

Consider visiting your local farmers’ market or grocery store to choose fresh produce. Incorporate seasonal fruits and vegetables into your diet to promote both eye health and overall well-being.

Conclusion

In a world increasingly dominated by screens, it is vital to be proactive about protecting our eye health. While taking breaks from screens and following the 20-20-20 rule are essential strategies, proper nutrition plays an equally critical role. By focusing on a varied, nutrient-dense diet that includes omega-3 fatty acids, flavonoids, carotenoids, vitamins A, C, and E, we can mitigate the negative impacts of screen time on our eyes.

Ultimately, making informed dietary choices can help preserve our vision and enhance our quality of life in an increasingly digital world. Start today by incorporating these nutrient-rich foods into your meals, and empower yourself to combat the effects of digital eye strain effectively!

By acknowledging the impact of our dietary choices on eye health, we not only improve our own well-being but also promote a culture that values nutrition and agriculture. Taking care of our eyes is a responsibility we all share, and it begins with what we put on our plates!

For more articles on health and Arizona agriculture, check out the Fill Your Plate blog.

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Getting an adequate amount of sleep is crucial for overall health and well-being. Unfortunately, many people struggle with sleep-related issues that can leave them feeling irritable, fatigued, and less productive the next day. Sleep deprivation has a host of negative effects, from diminished cognitive function to increased risk of chronic diseases. While there are numerous medications available to aid sleep, many nutritionists warn that they can lead to dependency and a variety of side effects. Instead, many are turning to more natural remedies, such as chamomile tea, as a safe and effective way to promote restful sleep.

In this article, we’ll explore the science behind chamomile tea, its benefits, how apigenin works in the body, and some practical tips for making the perfect cup of chamomile tea to help you wind down after a long day.

The Importance of Sleep

Sleep is a vital function that allows our bodies and minds to recover. According to the Centers for Disease Control and Prevention (CDC), adults typically need seven or more hours of quality sleep per night for optimal health. Insufficient sleep is linked to several chronic health conditions, including obesity, diabetes, cardiovascular diseases, and weakened immunity. Additionally, lack of sleep significantly impacts mental health, often leading to issues like anxiety and depression.

The repercussions of poor sleep extend beyond our physical health. They infiltrate our daily lives, affecting our mood, cognitive abilities, and even our interpersonal relationships. Thus, finding effective methods to enhance sleep quality is crucial for anyone looking to improve their quality of life.

What is Chamomile?

Chamomile is a flowering plant in the daisy family, commonly used to produce herbal tea. It has been utilized for centuries for its medicinal properties. There are two main types: German chamomile (Matricaria chamomilla) and Roman chamomile (Chamaemelum nobile), both of which contain compounds that are believed to contribute to their relaxing effects.

Chamomile tea is renowned for its mild flavor and light aroma, making it a popular choice in many cultures around the world. Beyond its pleasant taste, chamomile is celebrated for its numerous health benefits, particularly for promoting relaxation and sleep.

The Science Behind Chamomile and Sleep

One of the key compounds in chamomile that contributes to its calming effects is called apigenin. This flavonoid is found in various plants but is particularly abundant in chamomile. According to registered dietician Devinee Lingo, apigenin is known for its ability to bind to specific receptors in the brain, namely the gamma-aminobutyric acid (GABA) receptors.

GABA is a neurotransmitter that plays a crucial role in reducing neuronal excitability throughout the nervous system. When apigenin binds to these receptors, it helps calm the nervous system, promoting relaxation and reducing anxiety—perfect for unwinding after a long, stressful day.

Studies have shown that apigenin can significantly improve sleep quality. Research published in the Journal of Clinical Psychopharmacology highlighted that chamomile extract could be effective in increasing sleep quality, thereby reducing the number of times you wake up during the night.

The Benefits of Chamomile Tea

Chamomile tea offers a myriad of benefits beyond just aiding sleep. Here’s a closer look at some of its additional advantages:

1. Reduces Anxiety and Depression

Chamomile has been found to be beneficial for individuals experiencing anxiety and depression. A study published in the American Journal of Epidemiology found that chamomile consumption is inversely related to the risk of developing anxiety disorders. This makes chamomile not only a soothing bedtime ritual but potentially a helpful tool for managing daily stressors.

2. Anti-Inflammatory Properties

Chamomile is rich in antioxidants, which can help reduce inflammation in the body. A study in the journal Phytotherapy Research indicates that chamomile contains various bioactive compounds that can combat oxidative stress, thereby promoting overall health.

3. Aids Digestion

Chamomile tea is also celebrated for its digestive benefits. Drinking chamomile tea can help soothe an upset stomach, relieve gas, and improve general digestive health. The anti-inflammatory properties of chamomile can also aid in easing symptoms associated with conditions like irritable bowel syndrome (IBS).

4. Heart Health

Research published in the Journal of Nutritional Biochemistry suggests that chamomile can have positive effects on heart health. The antioxidants present in chamomile help to lower cholesterol levels and improve overall cardiovascular health.

Preparing the Perfect Cup of Chamomile Tea

Now that we understand the benefits of chamomile tea, let’s go over some tips for making the perfect cup to help you relax and wind down before bed:

Choose Quality Tea

To maximize the benefits of chamomile tea, it’s essential to choose high-quality, whole-flower tea rather than prepackaged tea bags. Whole flowers tend to retain more of their beneficial compounds when compared to the more processed tea bags. Look for organic options whenever possible to ensure that you’re getting a pure product.

Proper Brewing Temperature

To harness the full potential of chamomile, it’s crucial not to boil the flowers directly. Use water that is just under boiling temperature (around 200°F or 93°C) for brewing. This helps to extract the flavors and beneficial compounds without making the tea bitter.

Steep Time

For optimal flavor and benefits, steep your chamomile flowers for about 5 to 10 minutes. The longer you steep, the stronger the flavor will be, but also be aware that steeping for too long may result in bitterness.

Enhance Your Tea

While chamomile tea is delightful on its own, you can enhance its flavor by adding other ingredients. Honey or agave nectar is a great choice for sweetening naturally. Additionally, you can infuse your tea with lemon, cinnamon, or even lavender to create a delightful blend that suits your taste.

Drinking Time

For the best results, aim to drink your chamomile tea 30 to 60 minutes before bedtime. This allows your body ample time to start experiencing the relaxation effects as you prepare for sleep.

Potential Side Effects and Considerations

While chamomile tea is generally considered safe for most people, there are a few considerations to keep in mind:

1. Allergic Reactions: Some individuals may experience allergic reactions to chamomile, especially those who are allergic to plants in the daisy family. If you have a known allergy, it’s best to consult with a healthcare provider before consuming chamomile.
2. Interactions with Medications: Chamomile may interact with certain medications, particularly blood thinners, sedatives, and medications that affect liver function. It’s essential to consult with a healthcare provider if you are taking any prescription medications.
3. Pregnancy and Breastfeeding: While chamomile is often considered safe, pregnant or breastfeeding women should consult their healthcare providers before introducing chamomile tea into their routines, as herbal teas can affect nursing infants.

Conclusion

Whether you are struggling with sleep issues, anxiety, or simply looking for a way to unwind at the end of a long day, chamomile tea offers a natural solution with a host of beneficial properties. With its calming effects thanks to compounds like apigenin, chamomile tea can be an excellent addition to your nightly routine. By following the tips outlined above, you can enjoy a delicious cup of chamomile tea to promote relaxation, improved sleep quality, and overall well-being.

For those interested in exploring more about health-related topics, be sure to check out the Fill Your Plate blog for more insights and information. Your journey to better sleep and relaxation can start with something as simple and enjoyable as a warm cup of chamomile tea!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

As the year starts winding down and the holiday season approaches, it brings with it not just festive cheer, but also the potential for colds and the flu. The irony of the “most wonderful time of the year” being also the most common time to fall ill is not lost on anyone. The desire to enjoy family gatherings, holiday parties, and all the delights this season offers can sometimes be overshadowed by an unexpected bout of illness. Therefore, now is the perfect time to focus on how to boost our immunity and ensure that we can fully enjoy everything the season has to offer.

The Misconception of Vitamin C

When people think of immunity boosting, the first thing that often comes to mind is vitamin C. Many rush to grab those bright packets promising a dose of vitamin C, hoping to stave off sickness. You know the ones – those fizzy drinks that attempt to taste like orange juice but end up being a poor imitation. While vitamin C does play a crucial role in immune function, it is misguided to think that it is a panacea for preventing illness.

Research shows that our immune systems are complex and rely on a myriad of nutrients working in harmony. According to the National Institutes of Health, some studies suggest that vitamin C can reduce the duration and severity of colds, but it is not as effective in preventing them outright. Instead, a robust immune response is the result of a well-balanced diet rich in various vitamins and minerals, not just a single nutrient.

The Role of a Balanced Diet

Registered dietitian-nutritionist Sarah Schlicter emphasizes that certain nutrients can activate immune systems and bolster bodily processes, making them more efficient. For example, vitamin C helps stimulate the formation of antibodies that are crucial for fighting illness, but it works more effectively when combined with other essential nutrients like vitamin A, vitamin D, zinc, and probiotics.

Let’s explore some of these key nutrients in detail:

Vitamin A: The Protector of Skin and Tissues

Vitamin A is an essential nutrient for maintaining the health of our skin and mucosal barriers, which are our body’s first line of defense against pathogens. Foods rich in vitamin A include carrots, sweet potatoes, spinach, and kale. According to a study published in the Journal of Nutrition, sufficient levels of vitamin A can help prevent infections by keeping these barriers intact and functioning efficiently.

Vitamin D: The Sunshine Vitamin

Vitamin D has gained a lot of attention recently, especially in light of its role in immune function. It is produced by the body in response to sunlight, which is why it’s often referred to as the “sunshine vitamin.” Research, including findings from the American Journal of Clinical Nutrition, indicates that vitamin D can modulate the immune response and decrease susceptibility to infections. Foods high in vitamin D include salmon, fortified milk, and egg yolks. For individuals who may not get enough sunlight—especially in the winter months—supplementing vitamin D could be beneficial.

Zinc: The Immune Booster

Zinc plays a vital role in the function of immune cells. According to the World Health Organization, a zinc deficiency can lead to weakened immune response. Foods high in zinc include meat, shellfish, lentils, chickpeas, seeds, nuts, dairy, and whole grains. Supplementing with zinc during the onset of a cold has been shown to shorten the duration of symptoms, making it an important mineral to consider during the cold and flu season.

Probiotics: The Unsung Heroes of Immunity

Probiotics are beneficial bacteria that support gut health. A significant portion of our immune system is located in the gut, making it crucial to maintain a healthy microbiome. According to a study published in Frontiers in Microbiology, the consumption of probiotics can enhance the immune response and may reduce the incidence and duration of respiratory infections. Foods rich in probiotics include yogurt, kefir, sauerkraut, kimchi, and other fermented foods.

Antioxidants and Their Role

Alongside vitamins and minerals, antioxidants play a significant role in boosting our immunity. Antioxidants help combat oxidative stress, which can weaken immune function. Fruits and vegetables are rich sources of antioxidants, particularly those that are brightly colored—from berries to leafy greens.

A comprehensive review in the journal Nutrients highlights how the consumption of fruits and vegetables rich in antioxidants can reduce the risk of chronic diseases and bolster our immune response. Incorporating a variety of color-rich foods can ensure you’re getting a diverse array of antioxidants.

Practical Tips for Building Immunity

Now that we’ve discussed some crucial nutrients for immune health, here are several tips to help incorporate them into your diet:

1. Diversify Your Plate: Aim to consume a colorful assortment of fruits and vegetables each day. This not only provides a wide range of nutrients but also keeps meals interesting.
2. Include Healthy Fats: Omega-3 fatty acids found in fatty fish, walnuts, and flaxseeds have anti-inflammatory properties that support immune health. The American Heart Association recommends including these fats in a balanced diet.
3. Stay Hydrated: Proper hydration is vital for maintaining overall health, including the immune system. While water is essential, herbal teas and broths can also contribute to your hydration status.
4. Prioritize Sleep: Adequate sleep is essential for a healthy immune response. According to research published in Sleep, sleep deprivation can impair immune function, making you more susceptible to infections.
5. Manage Stress: Chronic stress can weaken the immune system. Incorporating stress-reducing activities, such as yoga, meditation, or simple breathing exercises, can promote a healthier immune response.
6. Exercise Regularly: Moderate physical activity can enhance immune function. The American Journal of Lifestyle Medicine suggests that regular physical activity can help reduce inflammation and improve immune response.

Shopping for Local Produce

Incorporating a healthy, diverse, and balanced diet is not just about knowing what to eat; it’s also about where to get it. Arizona agriculture offers a bounty of fresh, local produce that can easily enhance your diet during the colder months. Many farmers’ markets and local grocery stores strive to source seasonal fruits and vegetables that provide optimal nutrition. By choosing local produce, you not only support local farmers but also enjoy foods that are at their peak ripeness and taste.

For those in Arizona, visiting local farmers’ markets can be a great way to discover what’s in season. Many markets offer seasonal selections from fresh greens and root vegetables to citrus fruits that are abundant during the winter months. Incorporating these fruits and vegetables into your diet can significantly contribute to your overall nutrition and immunity.

Conclusion

As we embrace the holiday season, taking proactive steps to boost our immune health can make all the difference in how we feel during this time. While vitamin C packets might still have a place in our wellness routines, it’s essential to remember that immunity is multifaceted and best supported through a holistic approach to nutrition.

Incorporating a variety of vitamins, minerals, antioxidants, and probiotics through a well-balanced diet not only helps fight off illness but also contributes to overall health and well-being. So as you prepare for the holidays, remember that the key to a strong immune system lies in what’s on your plate.

By adopting these dietary habits and considering the enriching benefits of local produce, you can prepare your body to face the season ahead, ensuring that you remain healthy, happy, and sniffle-free during this festive time!

For more health and food articles, check out the Fill Your Plate website!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

By Heide Kennedy, Arizona Farm Bureau Communications Intern

My little brother recently got his first truck, and the unique thing about it is that it has a racing engine in it. As a result, for it to run optimally, it needs to have racing fuel put into the tank. While it can run off premium fuel, it does so much better off of the higher-octane race fuel. This idea of something running more properly off higher quality fuel also applies to our bodies. According to registered dietician Beth Czerwony, there are certain foods that fuel us, and there are also foods that fatigue us.

Kinds of foods that fuel:

• Complex carbohydrates – These are carbs that are high in fiber and starch, which makes them harder to break down on a molecular level. This makes them provide your body with a steadier flow of energy.
• Lean proteins – Protein takes even longer to break down than complex carbs, giving you an even longer stream of energy. But lean protein is key, as super fatty meats can actually make you drowsier.
• Fluids – Being dehydrated is a common culprit of feeling fatigued. Getting plenty of water is essential to feeling energized and keeping yourself hydrated.

Kinds of foods that fatigue:

• Caffeinated drinks – A coffee or energy drink is a typical go-to for a burst of energy. But what goes up must come down, and that burst of energy we experience is often followed by a crash in energy.
• Simple carbohydrates and sugars – Simple carbs and sugars are the exact opposite of complex carbs. They are so easy for the body to break down, so they give you a quick burst of energy and a rapid rise in blood sugar. But, like caffeinated drinks, it’s always followed by an energy crash.
• Alcohol – Alcohol is known for its sedative effects on people, which definitely doesn’t energize you. Additionally, aside from the buzz you get while drinking, alcohol disrupts your sleep to where you don’t get quality, restful sleep. It also robs your body of nutrients, which it needs to stay energized.

Czerwony also gives a few tips on other lifestyle factors that can play a role in energy levels. She says that it’s important to eat smaller, more frequent meals rather than skipping meals and then eating large meals, as this takes a toll on your body and causes you to feel tired. She also says that managing stress is important for keeping energy levels high.

So, just like my brother’s truck runs better off of higher quality fuel, our bodies also run better when we fuel it correctly. Arizona agriculture produces lots of healthy foods as sources of fuel for our bodies! Check it out at your local grocery store!

For more health-related articles, check out the Fill Your Plate blog!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Do you ever feel just downright wiped out? Often times when I feel that way my first move is to reach for a cup of coffee or an energy drink, which sometimes doesn’t help and leads to another crash later in the day. These feelings of fatigue can be caused by many different things, and there are also multiple things that you can do to help combat it.

According to the Mayo Clinic, fatigue is most often caused by one or more lifestyle factors. These can include but are not limited to poor diet, medication side effects, lack of sleep, and too little or too much physical activity. Additionally, fatigue can also be caused by a wide variety of different health issues as well.

Thankfully, there are many ways to help fight that fatigue. Psychology Today suggests these tips for getting rid of fatigue. Things such as increasing physical activity, paying attention to diet, reducing caffeine intake, staying hydrated, sleeping well, and managing stress are all crucial when it comes to controlling fatigue.

It is never fun to always be feeling wiped out and exhausted. Take a moment to evaluate your lifestyle and see if you can identify one or more things that might be causing your fatigue and take the necessary steps to help stop it.

For more articles about health, check out the Fill Your Plate blog!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Did you know that almost half of Americans have hypertension? If left unmanaged, hypertension or high blood pressure can lead to worse health conditions later down the road, including heart issues, mental health issues, and diabetes. While medication is a method for controlling hypertension, your diet can also help as well.

According to registered dietician Kristin Kirkpatrick, there are actually foods to include in your diet that naturally help to lower blood pressure due to their nutrient content. Some of these foods include:

• Avocados
• Beets
• Lemons
• Dark chocolate
• Coffee
• Almonds
• Celery
• Spinach
• Apples
• Salmon
• Extra virgin olive oil
• Yogurt
• Pumpkin seeds
• Cinnamon
• Oregano
• Garlic
• Blueberries

Additionally, Kirkpatrick notes that it is best to avoid foods that are high in sodium, high in fat, and high in added sugars. Lifestyle factors such as reduced stress, adequate sleep, and regular exercise are also great ways to help address hypertension.

For more health-related articles, check out the Fill Your Plate blog!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

How often do you find yourself craving something sweet? For some, it’s right after meals, as sort of a sweet finish to your savory meal. For others, they happen throughout the day, whether it be a sweet, creamy coffee in the morning, or a sugary snack in the afternoon. Regardless of when these cravings hit, there are actually a few reasons why we experience them, as well as some ways that we can reduce them!

Often, we attribute our sugar cravings to it just sounding good, or having weak willpower when it comes to sweets. While these are still valid reasons, registered dieticians Ali Bandier and Sarah Olszewski note that sugar cravings can occur for other reasons as well.

One of these reasons is that sugar cravings come when your body needs an energy boost. This could be from either lack of sleep the night prior, or from a lack of proper nutrition throughout the day. Another reason for sugar cravings is a nutritional deficiency in chromium, magnesium, zinc, B vitamins, protein, or healthy fats.

So how can we curb some of these cravings, or keep them from happening in the first place? Bandier suggests that you make sure to eat nutrient dense, balanced meals throughout the day. This will make sure that you’re getting in all of those nutrients that your body needs, as well as keeping it full and fueled to get you through the day. Olszewski says another way to curb sugar cravings is to reduce the amount of sugar you consume in general. She says that the more sugar you consume, the more you’re going to crave it. She also suggests that you prioritize staying hydrated, as a lot of cravings or feelings of hunger are really just your body being thirsty.

With that said, there is nothing wrong with enjoying a sweet treat every now and then. But, if you find yourself wanting these treats too often, it’s important to figure out the root cause and do what you can to address it.

For more health-related articles, check out the Fill Your Plate blog!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

There is nothing like getting a good, restful night’s sleep. It helps you to wake up feeling refreshed and ready to start the next day. But on the same note, there is nothing worse than having insomnia, where getting a good night’s sleep is much harder, if not impossible to do, leaving you feeling less than perky the next day. If not feeling rested wasn’t enough, a recent study shows that those who have insomnia are also much more likely to have heart attacks.

A study published in the journal Clinical Cardiology evaluated individuals who had insomnia, and individuals who didn’t have insomnia and tracked those who suffered heart attacks and those who didn’t.  They found that those who had insomnia were 69% more likely to have a heart attack than those who didn’t, with women having a slightly larger risk. Interestingly, those with diabetes were two times more likely to experience a heart attack as well.

Researchers noted that sleep times also played a role in the likelihood of having a heart attack. Those who slept less than 5 hours each night had a higher risk than those who slept 6 to 8 hours each night. They also said that those who slept 9 hours, or more were just as likely to experience a heart condition as those who slept less than 5 hours each night. According to one of the study’s authors, Yomna E. Dean, the suggested amount of sleep that we should be aiming for each night is between 7 and 8 hours. It is also advised that you avoid eating right before bedtime, as well as making sure that you’re getting enough physical activity throughout the day. Also, it is best to sleep in a dark room that is quiet and slightly cool.

Did you know that there are also certain foods that you can eat to promote a better night’s sleep? Check out an article that we’ve written about it right here on Fill Your Plate!

Taking trips and traveling to places is a great way to take a break from our everyday lives and relax a little. But sometimes being out of our usual eating, exercising, and sleeping routine can cause a little bit of stress.

Here are a few tips on how to take care of your health and stay “mostly” on your routine while traveling so that your trips can be as stress-free and relaxing as possible!

1. Pack your own food.

Taking along your own healthy snacks is a great way to make sure that you’re sticking with your eating goals even though you aren’t at home. It is also a great thing to do if you’re following a strict diet or have food allergies because it is never fun not knowing if you’ll be able to eat anything at your destination.

2. Take along a first-aid kit.

It’s never fun to not be feeling well when you’re away from home. Consider bringing along a first-aid kit with just a few of the basics such as small bandages as well as some medicines such as pain-relievers, heartburn medicine, and allergy medicine.

3. Don’t neglect exercise.

Keeping yourself physically active is a great way to stick to your health goals as well as decrease some stress thanks to the endorphins that start flowing with activity. Take a quick walk, hit up the hotel gym, or do a little workout in your room.

4. Stay well hydrated.

Often, we don’t drink enough water when we’re on trips, whether it be because we don’t want to have to stop in public restrooms, or we simply forget. But keeping ourselves well hydrated is essential to helping our digestion to stay on track, overcoming jetlag, and keeping away dehydration headaches.

Traveling to places and seeing new things can be incredibly fun! While it can be stressful to be thrown out of your element, try out a few of these tips to help keep you somewhat in your normal routine!

For more travel articles, check out the Fill Your Plate blog!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

There is nothing worse than waking up feeling groggy, and just as tired as you were the night before. I mean, isn’t your sleep at night supposed to make you wake up feeling refreshed and revitalized? When we wake up feeling drained and less than energetic, often we resort to caffeinating ourselves and hoping for the best. But, caffeine and hope aren’t our only options!

Here are some other tips you might consider trying to avoid that morning grogginess.

According to Dr. Raphael Vallat, there are three important steps to take in order to wake up feeling refreshed the next morning.

1. Choose breakfast wisely

We all know that breakfast is an important meal that provides you with the energy to start your day. But, what you choose to eat matters. Dr. Vallat says that a breakfast comprised of sugary, simple carbohydrates actually works in reverse, making you more tired rather than giving you that morning boost of energy. Instead, he suggests opting for a breakfast that is made of complex carbohydrates to give you a lasting source of energy first thing in the morning.

2. Increase exercise amount and intensity

Dr. Vallat notes that there is a linear association between exercise and alertness the next morning. So, getting a good workout completed the day prior has a big impact on waking up refreshed the next morning. Additionally, he says that increasing the amount or intensity of your exercise helps to pack an even bigger punch on your alertness the following day.

3. Wake up later

While waking up later in the morning doesn’t always work with school or work schedules, it does have some benefits when it comes to feeling awake the next day. This is because it places you on the upswing of your circadian rhythm. But, because it isn’t as practical, Dr. Douglas Kirsch says that just staying on a consistent sleep and wake schedule can also provide you with a more refreshed feeling the next morning.

So, if you’re tired of waking up with that sluggish feeling, try out some of these tips in the morning and the night prior and help yourself beat that grogginess!

For more sleep articles, check out the following from Fill Your Plate!

• Teen Sleep Times Linked to Being Overweight or Obese – Fill Your Plate Blog
• How To Adjust Your Workouts for Improved Sleep – Fill Your Plate Blog
• Fill Your Plate’s Collection of Sleep Articles – Fill Your Plate Blog
• Can’t Sleep at Night? – Fill Your Plate Blog

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Have you ever wondered why they put a light on the inside of your refrigerator? It’s there for whenever you decide to have a midnight snack of course! Only kidding. But on the topic of midnight snacks and eating before bed in general, is it okay to eat that late at night, or does it have some negative health effects? Let’s take a look at whether or not a late-night raid of the refrigerator is acceptable, or if it should be avoided.

First, let’s look at some of the pros of eating before bed. One pro is that eating before bed can help you sleep better if you haven’t eaten much during the day. If you go to bed hungry, you’ll likely be tossing and turning because your body is in need of nutrition. According to an article published in Live Science, another benefit to eating before bed is that there are certain foods that induce the production of sleep hormones and promote a healthy sleep-wake cycle. Foods like turkey, dairy products, oats, and omega-3 containing fatty fish are just a few of those foods.

But there are also cons to eating before bed. One of these cons is that it could lead to weight gain. According to registered dietician Dr. Melissa Prest, our metabolisms slow about 10 – 15% while sleeping, so while we are burning calories to maintain our body’s function, we aren’t really burning any extra calories. According to sleep expert Dr. Lindsay Browning, another con is that it can disrupt our body’s natural circadian rhythm, which regulates when our bodies produce digestive enzymes. As it nears bedtime, our bodies don’t produce these enzymes because it thinks that we are about to sleep. But when you eat, it makes your body think that you are awake, thus you may have trouble sleeping at night.

Overall, this is a fairly controversial issue. Nutritionist Signe Svanfeldt says that it is ultimately dependent on our individual lifestyle and dietary needs as to whether or not we should be eating close to bedtime. With that being said, evaluate yourself to see how eating before bed makes you feel and adjust accordingly.

For more sleep articles, check out this list of articles from Fill Your Plate!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

We all know someone who suffers from Alzheimer’s or dementia, whether it be a friend or family member. I personally know a couple of people who suffer from both of these diseases, and it is incredibly unfortunate. It has made me wonder, however, if it is truly just a genetic condition that runs in the family and can’t really be avoided, or if there are steps that you can take to reduce your risk of cognitive issues later in life.

According to Dr. Gary Small, it is possible to stave off mental issues later in life by adopting healthy habits early on in life. These are nongenetic factors, such as exercise, diet, socializing, and mentally strengthening activities.  Small notes that older adults who have done well with prioritizing health have better memory and fewer overall cognitive problems.

Some activities that could help to maintain mental health include:

• Getting better sleep
• Doing focused exercises
• Staying social
• Maintaining a healthy weight and body mass
• Eating healthfully
• Playing mentally challenging games

In addition to these, Dr. Small adds that stress doubles the risk of Alzheimer’s, so stress management is crucial.

We all know the importance of staying healthy throughout life. Not only does it improve your quality of life at the moment but maintaining healthy habits can also help to prevent health issues later down the road. So, even if dementia or Alzheimer’s runs in your family, try adopting some of these healthy habits to aid in preserving your mental health as you age!

For more health-related articles, check out the Fill Your Plate blog!