Why rodeos are allergy hotspots

“Livestock exposure, hay, dust, and seasonal allergens like pollen all contribute to potential allergic reactions at the rodeo,” said Ekta Perera, MD, an allergy and immunology specialist at UT Physicians Allergy & Immunology and assistant professor at McGovern Medical School at UTHealth Houston.

The compound effect of these allergens is compelling. They don’t just exist side by side but interact and amplify each other’s effects. The result increases the risk of respiratory symptoms.

People with animal allergies, particularly to dander, saliva, or proteins in feathers or fur, may experience allergic reactions when exposed to them. Perera said these allergens are often airborne and can cause such symptoms as sneezing, wheezing, itchy eyes, or asthma attacks.

“For individuals with asthma or other chronic respiratory conditions, exposure to multiple allergens simultaneously can trigger asthma attacks, shortness of breath, and bronchospasms,” Perera said. “Dust and animal dander are known triggers for asthma.”

The dirt, hay, and straw commonly used in rodeo arenas and pens also can trigger allergic reactions in sensitive individuals.

Before you go: Prevention strategies

Taking proactive steps before heading to a rodeo can make a significant difference.

Perera said medication timing matters for those with a prevalence of allergies. She suggests taking allergy medications before exposure because they work more effectively when they have more time to build up in the system.

Her other recommendations:

• Check pollen forecasts: Local weather reports often include this information.
• Time your visit wisely: Attend the rodeo later in the day after peak pollen levels have decreased, if possible, to minimize exposure.
• Consult an allergy specialist: For those with severe allergies, getting personalized advice is crucial.

Smart choices at a rodeo

Once you’re at a rodeo, decisions can help minimize allergic reactions. For example, Perera said seats that are higher up, away from the arena floor, are often better for those with allergies. This can reduce exposure to dust, animal dander, and other allergens that settle closer to the ground.

Other suggestions include wearing a mask in dusty areas, staying hydrated to help your body process allergens, and minimizing direct animal contact.

People with asthma face additional risks. Perera suggested using a rescue inhaler before the event or at the first sign of symptoms and staying in cleaner, more ventilated sections.

Navigating the petting zoo with allergic children

Have a kiddo who loves patting the sheep and running after the goats at the rodeo petting zoo? It can be a challenging venue for children with allergies. Perera suggests several strategies to help keep symptoms at bay.

“Give kids an antihistamine before the visit to help reduce allergy symptoms,” Perera said. “You can also have them wear long sleeves, pants, and a hat to minimize exposure to animal dander.”

Just as important is encouraging children to pet animals gently and avoid touching their eyes, nose, and mouth after petting animals. Perera also suggested having children change their clothes and wash their hands and face to remove lingering allergens after leaving the petting zoo.

When to leave

Know these warning signs that indicate it’s time to exit the arena or livestock area due to allergic reactions:

• Severe breathing difficulties
• Swelling of the face, lips, or throat
• Intense dizziness, lightheadedness, or fainting

Perera said to seek medical attention immediately if any of these symptoms occur.

Make a plan

You don’t have to miss out on the rodeo fun in Houston if you’re an allergy sufferer. Manage the triggers proactively rather than reactively and wrangle up some fun.

“I think it’s a great experience, and I encourage everyone to attend,” Perera said.

Screenings are recommended for adults starting at age 45. More than 90% of colorectal cancer occurs in people age 50 and over, and that risk continually increases as you get older.

“Colorectal cancer doesn’t always show symptoms. You could have precancerous polyps or colorectal cancer and not even know it,” said Amit K. Agarwal, MD, a colon and rectal surgeon with UT Physicians and an associate professor in the Department of Surgery at McGovern Medical School at UTHealth Houston.

Other risk factors may also increase the possibility of colorectal cancer.

“If you have a family history of colorectal cancer or have an inflammatory bowel disease such as Crohn’s, your risk is much higher,” said Agarwal. “Lifestyle factors, such as overconsumption of processed meats, low physical activity, and tobacco or excessive alcohol use, also affect your risk.”

Eating a balanced diet, quitting smoking, and lowering alcohol consumption can improve your overall health and lifestyle and lower your risk for colorectal cancer.

Signs and symptoms

Be proactive and talk to your doctor if you experience any of the signs or symptoms below:

• Change in bowel movements — constipation, diarrhea, or narrowing of stool sizes
• Abdominal pain or discomfort — cramps, bloating, gas, or feeling full
• Rectal bleeding — stools may appear bloody or dark red
• Weakness or fatigue — unexplained weight loss, vomiting, or nausea

Since these symptoms may overlap with other gastrointestinal problems, screening, and early detection is essential.

Screening options

There isn’t a best option when it comes to screening for polyps or colorectal cancer, but you have several choices.

“Screening options like stool tests, colonoscopy, flexible sigmoidoscopy, or computed tomography (CT) colonography have their advantages and disadvantages. You should consult with your doctor to see which is right for you,” said Agarwal.

Treatments options for colorectal cancer

Treatments range from surgery to chemotherapy. Your treatment options will vary based on what stage the cancer is in and where it is located.

“Surgery is often the choice for earlier diagnoses while chemotherapy is usually the option for late stages,” said Agarwal. “The more complex the cancer, the more advanced the cancer treatment needs to be.”

It’s important to review all of your treatment options, including the possible side effects, with your doctors to help make the decision that best fits your needs.

The death rate from colorectal cancer has been dropping in both men and women for several decades. This is likely due to early detection from screenings, in addition to improvements in colorectal cancer treatments.

To learn more about our colon and rectal team, visit our dedicated colon and rectal specialty page.

To schedule an appointment, please call 713-486-4740.

“Knowing your blood pressure is important because it’s an indicator for many silent diseases,” said Talha Ahmed, MD, an interventional cardiologist with UT Physicians Center for Advanced Heart Failure — Southeast and UT Physicians Heart & Vascular — Pearland. “An accurate reading is vital to determine whether you need to be on lifesaving medication.”

1. Use a bicep cuff.

If you’re checking your blood pressure at home, be sure to invest in a blood pressure cuff that goes on your upper arm and not your wrist.

“If you wear a bicep cuff, it compresses your brachial artery, which will provide a more reliable reading than a wrist cuff, which uses smaller arteries,” said Ahmed, an assistant professor with McGovern Medical School at UTHealth Houston.

2. Empty your bladder.

Holding your bladder puts strain on your body, which could increase your blood pressure. Be sure to use the restroom before a blood pressure reading.

3. Avoid caffeine and remain calm.

Smoking, caffeine, exercise, and stress can artificially inflate your blood pressure. Refrain from doing these things for at least 30 minutes before you take your blood pressure. Find a quiet environment where you feel comfortable and calm. Don’t talk.

4. Sit and rest.

Sit with your legs uncrossed and feet flat on the ground. Support your arm on a table so that it’s resting at the same level as your heart.

“If you’re crossing your legs, straining your back, or if your arm is hanging down, all these could falsely elevate the reading,” said Ahmed.

5. Wear short sleeves.

Make sure the cuff is in direct contact with your skin. Even a thin T-shirt between the arm and the cuff can raise the blood pressure reading.

“Clothing could make it harder for the cuff to put pressure on your artery and can produce a false reading,” said Ahmed.

6. Maintain consistency.

Always check your blood pressure on the same arm, once in the morning and again in the evening.

“There are some natural differences between the blood pressure in each arm,” said Ahmed. “Pick an arm and keep it consistent so you can accurately track blood pressure readings day after day.”

If you are tracking your blood pressure at home, check it around the same time every morning and night.

At-home blood pressure cuff

If you’re looking to purchase a blood pressure cuff, the American Medical Association offers this list of validated cuffs.

To check your blood pressure cuff’s accuracy, Ahmed recommends bringing it to an appointment with your primary care physician, who can compare it with the clinic cuff.

Defining a normal resting heart rate is actually complex. It can be influenced by age, sex, body mass index (BMI), average sleep duration, and physical fitness, according to Shira K. Goldstein, MD, a family medicine specialist at UT Physicians Family Medicine – Texas Medical Center. The conventional range for normal falls between 60 and 100 beats per minute, but normal varies significantly from person to person. Changes in your heart rate may be more important than the absolute number.

“There is a resting heart rate that is normal for an individual but that could be different between groups of people,” said Goldstein, an assistant professor of family medicine at McGovern Medical School at UTHealth Houston. “Patients should be aware of what is normal for their body, as is the case in all of medicine.”

Understanding the range

The broad range of normal extends to both ends of the spectrum. Athletes and older adults are two examples.

Athletes: It’s common to see athletes or physically fit people with lower resting heart rates. Since the heart is a muscle, Goldstein said aerobic exercise strengthens the heart and can pump blood more efficiently. Athletes also generally have a higher vagal tone, which slows the resting heart rate. The vagus nerve is part of the parasympathetic nervous system that controls certain body functions such as digestion, heart rate, and immune system.

Older adults: Age can also play a significant role in heart rate patterns. The American Geriatrics Society considers a normal resting heart rate for older adults to be 60 to 80 beats per minute. Goldstein said older adults’ hearts don’t beat as fast during activity or stress.

When should you be concerned?

The key is knowing your baseline. Goldstein emphasized that sudden changes from your normal range can signal potential problems. Take the inactive individual, for example. If her resting heart rate drops to 60, that indicates a problem. If the marathoner suddenly has a resting heart rate of 90, that could be a problem, too.

Early in her practice, Goldstein had an older patient who arrived at 7 a.m. feeling fatigued. Her electrocardiogram showed a complete heart block with a heart rate in the 30s.

“I sent her to the hospital. She got a pacemaker and felt much better,” Goldstein said.

Warning signs that may accompany a concerning low heart rate include:

• Dizziness
• Fatigue
• Fainting or near fainting
• Chest pain
• Shortness of breath

How to check your resting heart rate

Goldstein suggested sitting and relaxing for a few minutes before measuring your heart rate. Find your pulse (the radial pulse on your wrist is easiest), count the beats for 15 seconds, and multiply by four. Avoid doing this after exercise, smoking, or consuming caffeine.

Make a change

Several lifestyle modifications can help maintain a healthy heart rate. Goldstein recommended the following:

• Avoid excessive caffeine
• Stop smoking
• Work to achieve a normal BMI

While there are general guidelines for heart rate, what matters most is understanding your personal normal. Maintain open communication with your health care provider about noticeable changes to ensure the healthiest you.

The beat goes on

Your heart will beat around 2.5 billion times in an average lifetime. Each heartbeat is triggered by an electrical signal from within the heart, making it the only muscle that works continuously without rest during your lifetime.

Cold as ice

Heart attacks are more common in winter months. Extreme cold can cause blood vessels to narrow, which makes your heart work harder to pump blood through your body.

A heart’s best friend

Research shows another interesting fact: Our furry companions actively improve our heart health in many ways. Pet owners tend to have lower blood pressure, better cholesterol levels, and reduced stress levels.

“Studies suggest pet owners have lower rates of cardiovascular disease and improved survival after cardiac events,” said Monica Patel, MD, a professor of cardiology at McGovern Medical School at UTHealth Houston. “Petting animals triggers relaxation responses and contributes to reduced hypertension risk.”

The morning heart

Your heart has its own daily pattern, known as a circadian rhythm. From 6 a.m. to noon, your body is most vulnerable as your blood pressure rises, blood becomes stickier and more likely to clot, and stress hormones peak. These factors put extra demands on your heart, which is why heart attacks are more common in the morning.

Pumping power

Your heart pumps about 2,000 gallons of blood daily, enough to fill a small swimming pool. Over a 70-year lifetime, that’s more than 51 million gallons of blood pumped by a single heart.

Heart-brain connection

Your heart beats independently of your brain and has its own electrical system. In fact, it contains about 40,000 neurons similar to those found in your brain. The heart produces and releases hormones, including oxytocin and dopamine, that affect brain function. Oxytocin is sometimes referred to as the “love hormone” and is linked to feelings of trust and bonding.

“People in loving relationships are more likely to engage in heart-healthy behaviors like exercise, healthy eating, and medication adherence,” Patel said. “Love and social support also decrease inflammation, which can cause hardening of the arteries.”

Now that you know the facts, it’s hard not to take our remarkable hearts for granted.

“There is a really strong connection between our emotions and our physical heart health,” said Jennifer B. Hughes, PhD, a psychologist with UT Physicians Psychiatry Outpatient Clinic – BBSB. “When we’re stressed, scared, or sad, these are all going to impact our hearts.”

Emotions and stress can have a major impact on overall heart health, according to Hughes. It can show up as anxiety or irritability and increase heart rate. The brain’s emotional center, the limbic system, directly influences our physical well-being. It receives information from our environment and sends signals to our bodies about how to respond. These signals can affect our hearts in measurable ways. One key indicator is heart rate variability.

“We actually want to have a high amount of variability in our heart rate,” said Hughes, assistant professor in the Louis A. Faillace Department of Psychiatry and Behavioral Sciences at McGovern Medical School at UTHealth Houston. “But when we’re stressed, our heart rate is going to be higher overall, which translates to less variability. That causes a lot of wear and tear on our heart.”

Understanding heart health

Strong, loving relationships help protect against heart attacks, said Brittany M. Owen, MD, a cardiologist with UT Physicians Multispecialty – Cinco Ranch. People can cope better and feel more resilient in times of stress, knowing they have someone always by their side.

On the other hand, our emotions can also negatively impact heart health. Broken heart syndrome, known as takotsubo cardiomyopathy, is a real phenomenon. Owen said it rarely comes from a bad breakup. It’s more common in the most pure and genuine love, like that between a mother and child, during a time of severe emotional or physical stress.

“The stress hormones affect the heart to such a degree that the heart becomes weakened and mimics a heart attack,” said Owen, assistant professor of cardiology at McGovern Medical School. “While sometimes fatal, with medical help it can be treated and reversed.”

The role of support and connection

Recovery from emotional and physical heart challenges requires strong support systems.

When it comes to emotional heartbreak, the impact on physical health can be significant. Hughes said our brain experiences it as a loss.

“We don’t have a lot of systems and rituals set up to support people who are experiencing heartbreak and the loss and grief that is naturally occurring in the brain and body,” Hughes said. “This can leave people feeling alone and isolated when they’ve already experienced this heartbreak.”

People can also suffer from a different kind of broken heart syndrome after a heart attack, according to Owen. They can become depressed and feel afraid it’s going to happen again. Owen described the importance of patients surrounding themselves with those who love them and can help them get back on their feet.

“I remind my patients that I have healed their heart, and their hearts are better now,” Owen said. “I emphasize the importance of going to cardiac rehab to strengthen their hearts and regain their confidence.”

Healthy emotions equal healthy heart

Our emotional and physical hearts are closely linked. Nurturing both requires a holistic approach that includes strong social connections and professional support when needed.

“It’s not about never experiencing stress, sadness, anxiety, fear, or anger,” Hughes said. “The goal is not to be happy all the time but to be aware of and be open to the full range of human emotions.”

For those experiencing heart-related stress, Hughes provided these recommendations:

• Build supportive relationships.
• Engage in enjoyable activities.
• Seek professional support if needed. Therapy can be crucial in managing relationship-related stress and promoting heart health.

Neurogenic bladder, also called neurogenic lower urinary tract dysfunction, often occurs after a spinal cord injury. The spinal cord helps coordinate bladder storage and voiding. The neurogenic bladder that occurs after a spinal cord injury can lead to discoordination of normal bladder function, resulting in involuntary bladder muscle contractions which can cause overactive bladder symptoms like frequency, urgency, and incontinence, and can even lead to urinary tract infections and permanent kidney injury.

The therapy is a nonmultiplying gene therapy vector, or transporter, which is a modified form of the herpes virus. This vector carries the gene encoding the active part of botulinum toxin, which it will make in the spinal cord to block the sensory nerve signals that result in involuntary bladder contractions. The therapy is named EG110A by its developer EG 427, a biotechnology company.

“They have modified the herpes virus, which affects nerves, so that it is not virulent and does not multiply, and are relying on its innate ability to travel along nerve cells and reside in the sensory cells by the spinal cord. Once the vector is in place, it will manufacture its medication. It will block the sensory signals in the spinal cord that cause reflexive bladder contractions,” said Argyrios Stampas, MD, MS, lead investigator for the Houston site of the trial and associate professor with the Department of Physical Medicine and Rehabilitation in McGovern Medical School at UTHealth Houston. “This is the science fiction stuff that I dreamed about as an undergrad.”

Current treatment with BOTOX® for neurogenic bladder requires multiple injections, as many as 30, into the detrusor muscle of the bladder every six months. Preclinical study results showed that EG110A could last for several years.

“When people living with spinal cord injury are surveyed, bowel and bladder issues are their top priority,” said Stampas, director of Spinal Cord Injury Medicine Research at TIRR Memorial Hermann. “The opportunity to have one procedure that could relieve incontinence for years would be a huge improvement on their quality of life.”

The 52-week, Phase Ib/IIa clinical trial will enroll people from 18 to 75 years of age who are at least 12 months post-spinal cord injury. The trial includes a five-year safety follow-up period. Because it is a first-in-human study, an overnight hospital stay is required after the bladder injections. Visit-related expenses are reimbursed. The drug has received investigational new drug clearance from the U.S. Food and Drug Administration.

Houston is one of four sites across the country for the study. The others are Rancho Los Amigos National Rehabilitation Center in Los Angeles; University of Michigan Rogel Cancer Center in Ann Arbor, Michigan; and Sidney Kimmel Medical College in Philadelphia.

Dark chocolate-covered strawberries

Satisfy that sweet tooth while also sharing health benefits with some chocolate-covered strawberries.

Dark chocolate is packed with polyphenols, and strawberries contain anthocyanins; both are types of antioxidants.

“Antioxidants fight inflammation in the body and also decrease blood pressure and glucose,” said Ann E. Redwine, a registered dietitian and certified diabetes educator with UT Physicians.

Strawberries are also an excellent source of vitamin C, helping to boost your immune system.

Just make sure the chocolate is at least 60% cocoa. The darker the chocolate, the greater the health benefit.

Travel

The gift of travel is always an exciting surprise. Use that time together to take a hike, walk, or explore a new area. You’ll get steps in while bonding and making lasting memories.

“This will help the physical and psychological well-being of any valentine, besides being romantic,” said Ronald P. Rapini, MD, a dermatologist with UT Physicians and the chair, Josey Professor in Dermatology, and Marvin E. Chernosky, M.D., Endowed Distinguished Chair of the Department of Dermatology at McGovern Medical School with UTHealth Houston.

Whether traveling to a quaint town, a big city, the mountains, or a beach, Rapini says being outside should be part of the fun.

“Studies show that sunlight exposure releases endorphins and makes people happy,” said Rapini. “I recommend sun but in moderation, such as avoiding the midday sun.”

The gift of travel can be accompanied by a wide-brimmed hat, a long-sleeved shirt with a tight weave, and sunscreen with an SPF rating of at least 30. 

Cozy home cooking

For the more low-key but no less thoughtful gift giver, try a healthy home-cooked meal. Cozy up with a warm, soul-filling, taste-bud-satisfying dinner for two at home.

Try these inspiring combinations that will keep your valentine’s health in check.

• Pasta with olive oil and garlic with Italian seasoning for an immunity boost, stir-fried broccoli with onion, and a side of baked chicken (without the skin)
• Grilled seafood or veggies, red potatoes browned in olive oil with rosemary, and a Caesar salad
• Rice and beans with mixed veggies

Children’s books

Share the joy of reading with the youngest valentine in your life.

“Books are a great gift for children because they are fun and beneficial,” said Sarah J. Cavenaugh, MD, a pediatrician with UT Physicians and an assistant professor of pediatrics with McGovern Medical School. “Books help with language development in young children and help with vocabulary and imagination in older children.”

Unlike candy, a common valentine’s gift for children, there are no negative side effects of books.

With plenty of friendship-themed books readily available, treating a child to a special valentine’s reading session will help build strong bonds and relationships with their caregivers.

Mouth-watering minestrone soup

Ingredients

• 1 tablespoon olive oil (for sauteing)
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 medium carrots, sliced
• 2 celery stalks, chopped
• 1 zucchini, chopped
• 1 small yellow squash, chopped
• 1 cup green beans cut into 1-inch pieces (can use frozen)
• 1 can (15 ounces) diced tomatoes (no salt added)
• 4 cups low-sodium vegetable broth
• 4 ounces of uncooked, small-shaped pasta (gluten-free pasta, if preferred)
• 1 can (15 ounces) kidney beans, drained and rinsed (or any other beans of choice)
• 1 can (15 ounces) chickpeas, drained and rinsed (or any other beans of choice)
• 1 teaspoon Italian seasoning
• 1/2 teaspoon dried basil
• 1/4 teaspoon black pepper
• Salt to taste (optional; keep it minimal for heart health)
• 2 cups spinach or kale
• Fresh parsley or basil for garnish (optional)

Instructions

1. Sauté onion: In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, then saute for about 3-4 minutes until softened and fragrant.
2. Add vegetables: Add the carrots, celery, zucchini, yellow squash, and green beans to the pot. Stir and cook for an additional 5-6 minutes, allowing the vegetables to soften.
3. Simmer: Pour in the diced tomatoes and vegetable broth. Add the Italian seasoning, basil, and black pepper. Stir to combine, and bring the soup to a simmer. Cover and let it cook for 15-20 minutes or until the vegetables are tender.
4. Add beans and pasta: Stir in the kidney beans, chickpeas, and uncooked pasta. Cook for another 10-15 minutes until everything is heated through and the pasta is cooked.
5. Add greens: Stir the spinach or kale into the soup just before serving, allowing it to wilt down for 1-2 minutes.
6. Taste: Adjust seasoning if needed (keep salt at a minimum for heart health).
7. Serve: Garnish with fresh parsley or basil, if desired. Serve warm. Makes 4-6 servings.

Tips

• Substitute vegetables: You can vary the vegetables based on what you have on hand (e.g., add bell peppers, potatoes, etc.).
• Add fiber: Use whole-wheat or legume-based pasta for added fiber and nutrients.
• Storage: Store leftover soup in the refrigerator for up to five days. You may need to add additional water or broth when reheating as the pasta absorbs the liquid.

Red beans and rice with chicken sausage

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 1 bell pepper, chopped (red or green)
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 1 can (15 ounces) red kidney beans, drained and rinsed
• 1 1/2 cups low-sodium chicken broth (or vegetable broth)
• 1 teaspoon smoked paprika
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried oregano
• 1/4 teaspoon ground black pepper
• 2 bay leaves
• 12-ounce package of chicken sausage, sliced (ideally low-fat with no added nitrates or preservatives)
• 1 cup uncooked brown rice
• 2 tablespoons fresh parsley, chopped (for garnish, optional)

Instructions

1. Cook sausage: In a large skillet or Dutch oven, heat 1 tablespoon of olive oil over medium heat. Add the sliced chicken sausage and cook for 5-7 minutes, until browned. Remove sausage from the pan and set aside.
2. Saute vegetables: In the same skillet, add the chopped onion, bell pepper, celery, and garlic. Saute for about 5 minutes until the vegetables are softened.
3. Add spices and beans: Stir in the smoked paprika, thyme, oregano, and black pepper. Add the drained red beans, chicken broth, and bay leaves. Bring the mixture to a gentle simmer.
4. Cook the rice: While the beans and vegetables are simmering, cook the brown rice according to package instructions (you can use a rice cooker or stovetop). This usually takes 30-40 minutes.
5. Combine everything: Once the rice is cooked and the beans have simmered for 15-20 minutes, add the cooked rice to the skillet with the beans and vegetables. Stir in the browned chicken sausage. Let everything cook together for an additional 5 minutes, allowing the flavors to combine.
6. Serve: Remove the bay leaves and discard. Taste and adjust seasonings as needed. Serve the red beans and rice in bowls. Garnish with fresh chopped parsley. Makes 4-6 servings.

Tips

• Make it spicy: If you like heat, add a pinch of cayenne pepper or a chopped jalapeño when sauteing the vegetables.
• Use brown rice: Brown rice provides more fiber and nutrients than white rice, making the dish heart-healthier, but you can use white rice in a pinch.
• Add vegetables: Add extra vegetables such as spinach, kale, or carrots to boost the nutrient content.
• Saute with less oil: If you’d like to lower the fat content, reduce the olive oil to 1 teaspoon or skip it and use a nonstick pan.
• Storage: Store leftovers in the fridge for up to five days. This dish is great for meal prep.

Decadent chia chocolate “mousse”

Ingredients

• 1/4 cup chia seeds
• 2 tablespoons unsweetened cocoa powder
• 2 tablespoons maple syrup (or honey)
• 1/2 teaspoon vanilla extract
• 1 cup nonfat milk (or unsweetened almond milk for a dairy-free option)
• Fresh berries for serving (optional)

Instructions

1. Mix ingredients: In a bowl or mason jar, combine the chia seeds, milk, cocoa powder, maple syrup, and vanilla extract. Stir well to make sure the cocoa powder is fully dissolved.
2. Refrigerate: Cover the bowl or jar and refrigerate for at least 2-3 hours or (preferably) overnight. The chia seeds will absorb the liquid and thicken into a pudding-like consistency.
3. Stir before serving: Once the pudding has set, stir again to break up clumps.
4. Serve and top: Serve the chia chocolate mousse in bowls or jars and top with your favorite garnish, like fresh berries. Makes 2 servings.

Tips

• Make it creamy: If you prefer a creamier texture, blend ingredients in a blender before refrigerating.
• Check your chia: Make sure to use unexpired chia seeds to ensure the mousse thickens up.
• For a crowd: Double or triple the batch for parties or to have throughout the week.
• Storage: Chia chocolate mousse stores well in the refrigerator for up to five days.

“Watching the football game doesn’t have to mean hours of sitting on a couch,” said Dione “Shae” Sloan, a physician assistant in orthopedics at UT Physicians.

Instead, our health expert wants you to enjoy some active fun this year, too!

Get moving

Moving your body increases blood circulation, improves posture, boosts metabolism, reduces stiffness in muscles and joints, and enhances mental alertness.

“Whether you’re watching the football game or binging a streaming channel, you should set an alarm to get up and move every 30 minutes,” said Sloan. “The best practice is to move during every commercial break or between episodes.”

Group bonding

From large multigenerational crowds to intimate family gatherings, exercising together builds a bond.

“Regardless of your watch party size, this football game brings people together and creates community,” said Sloan. “Embrace that community atmosphere and add a workout. Exercising will add comradery, fellowship, and sportsmanship to your event.”

Reduce tension

With a championship on the line, there will likely be tension. Focus that energy on fitness instead.

“This is an easy way to get people moving and blow off some steam,” said Sloan.

Watch party workout

Wow your football watch party with this UT Physicians fitness game expertly crafted for simple, easy-to-follow fun that can be adjusted for individual fitness levels.

Play-by-Play Fitness Challenge

When one of the plays listed below occurs during the game, perform the correlating exercise. Adjust the exercises based upon your abilities. Rest up and hydrate during commercial breaks!

First Down

Calf Raises x10

Punt

Jumping Jacks x20

Field Goal

Situps x10

Touchdown

Plank (60 sec.)

Extra Point

Squats x10

Safety

Soup Can Lateral Arm Raises x10

Pick Six

Bicycle Crunches x20

Flag

Forward Lunges x15 each leg

Incomplete Pass

Side Lunges x8 each side

QB Sack

Russian Twist x15 each side

Blocked Punt

Glute Bridges x20

Onside Kick

Soup Can Overhead Press x15

Download workout