March is designated as National Nutrition Month® by the Academy of Nutrition and Dietetics. It’s a great time of the year to review your eating habits and learn something new about good nutrition.  That’s where a registered dietitian can help!
     It’s common knowledge that a healthy lifestyle decreases many risk factors and just overall makes you feel great.  Unfortunately, most people have trouble figuring out what to do without planning a complete diet makeover. 
     During National Nutrition Month®, here are some easy suggestions starting with the basics, so you can start building your nutritional health from the ground up!
 
Focus on fruits and veggies:
     Fruits and vegetables are the foods that should be eaten most often.  For most people, this means more than doubling the amount of fruits and vegetables they eat daily.  Try adding a serving each day to one meal and increase the amount every few weeks.  Look for local items; they taste great!
 
Make calories count:
     Think nutrient-rich rather than “good” or “bad” foods. Most food choices should be packed with vitamins, minerals, fiber and other nutrients — and be lower in calories.
     Be aware of portion sizes. Even low-calorie foods can add up when portions are larger than you need.
 
Make the most of family mealtime:
     Eating meals together provides the opportunity to help children develop a healthy attitude toward food. It also enables parents to serve as role models, introduce new foods and establish a regular meal schedule.
 
Keep moving:
     Balancing physical activity and a healthful diet is your best recipe for managing weight and promoting overall health and fitness.
     Set a goal to be physically active at least 30 minutes every day.  Remember every little bit counts, so get out there with the entire family and build a family exercise program.
     By starting slowly and giving yourself a good foundation, you too can work towards a healthier lifestyle. Contact your local registered dietitian for more information to help you live an easier, healthier and happier life.
 
     Tracey Shaffer, RDN, LD is a registered dietitian at the Blue Springs Hy-Vee. She can be reached at [email protected]. The information is not intended as medical advice.
      Please consult a medical professional for individual advice.

Pepper Chicken
Serves 6
 
1 3 pound broiler-fryer, cut into 8 pieces, skin and all visible fat removed
1/4 cup light soy sauce
3 tbsp. cold water
1 clove garlic, chopped fine
1 8 oz. can sliced water chestnuts, drained
1/2 med. red bell pepper, cut into 1-inch pieces
1 med. green bell pepper, cut into 1-inch pieces]
2 tbsp. cornstarch
 
Place chicken in a nonstick Dutch oven or heavy 12-inch skillet. Mix soy sauce with 1 tbsp of the water and pour over chicken. Bring to a boil, reduce heat, and simmer, uncovered, 40 to 50 minutes. Add garlic, water chestnuts, and red and green pepper. Cover again and simmer 10 minutes longer, until juices from chicken run clear. Remove chicken to serving dish, and keep warm.

Blend together cornstarch and remaining 2 tablespoons of water. Stir into juices in Dutch oven and heat, stirring constantly, until mixture thickens and boils. Boil and stir 2 minutes.

Serve chicken and sauce over cooked brown rice or whole wheat pasta.
 

​     Much progress has been made in recent years in reducing the number of teens who smoke cigarettes. The CDC reports from 2011 to 2018, cigarette smoking went down among middle and high school students; middle school students who smoked decreased 4.3%, and the rate of high school students who smoked cigarettes decreased 15.8%. However, this positive news is dampened by what the CDC states is an epidemic of students using e-cigarettes.
     Nationally, news reports and social media sites are reporting widespread use of e-cigarettes, popularly known as “vape pens”, by students in schools, including bathrooms and classrooms. This nationwide trend has been felt locally, and Grain Valley schools have seen a marked increase in the number of incidents involving e-cigarettes in the past year.        
     According to Grain Valley Schools, incidents at the high school are more than twice as high as of February 26th as all last year (9 incidents in 2017-18 vs. 20 incidents as of February 26th for this school year). At the middle school level, there were 6 total incidents in the 2017-18 school year vs. 6 incidents occurring in the first six months of this school year. 
     “This year, we have seen an increase in the use of vape products (especially the JUUL).  I believe the reasons for the quick increase is the marketing of the products (flavors such as mango, cotton candy, watermelon), the ease of access to the devices and the juice, as well as the ease of hiding the devices and the use of the device.  While there is a certain stigma to smoking cigarettes, it appears that vaping is much more acceptable to teenagers. ’It isn't as bad as smoking’ is what I have heard from several students,” Mike Tarrants, Assistant Principal, Grain Valley High School said.
     School administrators and health officials are finding that many parents are not aware of what e-cigarettes look like, how they are used, and the dangers they pose to developing brains and bodies. Likewise, students do not have an understanding of the effects of e-cigarette use on their bodies, and the products do not have the same negative stigma among teens as smoking cigarettes.
 
So, what is vaping or JUULing?
     Vaping or JUULing are terms used for using an e-cigarette. E-cigarettes are electronic devices that heat a liquid and produce an aerosol mix of nicotine, flavorings, and other chemicals. Users inhale e-cigarette aerosol into their lungs. Bystanders can also breathe in this aerosol as the user exhales it into the air.
     E-cigarettes are known by many different names, including “e-cigs”, “mods”, “vape pens”, “vapes”, “tank systems”, and by one of the most popular brand names among teens, “JUUL”.
     While e-cigarettes come in many shapes and sizes, most have a battery, a heating element, and a place to hold a liquid. The liquid is sometimes called “e-juice”, “e-liquid”, “vape juice”, or “vape liquid”. E-cigarette devices can also be used to deliver marijuana and other drugs. While some e-cigarettes look like regular cigarettes, cigars, or pipes, some are made to look like USB flash drives, pens, and other everyday items.
 
What are the health risks of vaping?
     Ray Dlugolecki, MPH, Community Health Department Manager with the Jackson County Health Department, says neither parents nor teens have a clear understanding of the health effects of the use of these products.
     “Youth and young adults are uniquely at risk for long-term, long-lasting effects of exposing their brains to nicotine. These new e-cigarettes, like JUUL, often deliver a higher dose of nicotine to users than even traditional cigarettes. Nicotine addiction, mood disorders, and permanent lowering of impulse control are all possible outcomes of prolonged use. Nicotine also changes the way synapses in the brain are formed, which can harm the parts of the brain that control attention and learning,” Dlugolecki said.
     “I think there is a general lack of knowledge from parents and teens that adds to the danger of these products. These products are built around addicting as many people as possible – similar to that of cigarettes. In fact, some of the same actors responsible for manufacturing tobacco products that have killed upwards of 20 million Americans have jumped at the opportunity to get on the e-cigarette bandwagon. With a lack of long-term studies on health impacts, teens today will be the data points we will be talking about relating to illness and potentially death in the future.”

How are e-cigarettes impacting schools and student learning?
     The increase in vaping/JUULing among teens has been felt at schools across the country, creating issues related to student behavior, disruptions in student learning, and the need to increase teacher and administrator training to identify vaping products and their use.
     “Issues surrounding vaping/JUULing at South Middle School are not significant, but I believe the use of the devices occurs more than teachers and administrators are aware. Over the past year, the accessibility to such devices has increased dramatically, and there does not seem to be a negative stigma to the use, as there may have been with smoking a cigarette,” Brandyn Harmon, Assistant Principal, Grain Valley South Middle School said.
     “Because of this, it is important to be proactive in educating students, staff, and parents. In order to combat the rise of e-cigarette devices among Grain Valley middle schoolers, a portion of our health program involves our School Resource Officers utilizing the Truth About Drugs program to teach students about the health risks associated with the use of vapes/JUULs.”
     The consequences of vaping/JUULing at school are not limited to health risks.
     “At the high school, consequences are as follows:  a 1st offense results in 3 days of In-school or Out-of-School suspension.  2nd and subsequent offenses increase in the number of days of out-of-school suspension.  In some cases, we will limit the student's ability to travel during class time and set alternative passing periods,” Tarrants said.
 
What can parents do/what signs should they look out for when it comes to their teen?
     “I believe the most important thing that parents can do is to educate themselves on vaping and JUULing.  The US Surgeon General has a great resource for parents that provides information as well as tips for parents on how to have a conversation with their student about the effects of vaping/JUULing,” Mark Lyford, Grain Valley North Middle School Assistant Principal/Middle School Activities Director said.
(Resource:  https://e-cigarettes.surgeongeneral.gov/documents/SGR_ECig_ParentTipSheet_508.pdf)  
     “I also believe it is important for parents to familiarize themselves with the products and then have open/honest conversations with their students about the potential dangers and why it's important not to use them.  Parents should also remain active in their child's life by asking questions about/knowing their friends and frequently checking their electronic devices and social media accounts.”

     Dlugolecki suggests three steps parents need to take to address to the issue with their child:
1. Talk to your kids about the risks of using e-cigarettes, including what’s known and not known.
     “Begin an open and honest dialogue with kids about e-cigarettes, the potential dangers and why it’s important they not use them. If you need an assist, your teen’s doctor is a great option,” Dlugolecki said.
2. Raise your antenna/familiarize yourself with the products.
     “This crisis has reached a level where some youth are actively using devices at school under direct supervision and getting away with it.”
3. Help your teen quit if necessary.
     “If you discover your teen is actively using e-cigarettes or any tobacco products, get them the help they need. Call the national quitline number at 1-800-QUIT-NOW as a starting point. Remember these products achieve success through addicting people, so quitting cold turkey may not always be an option.”
What can communities do to address the issue of teens and vaping/JUULing?

     “Many communities throughout the nation are altering their existing clean indoor air policies for smoking to include the use of e-cigarettes. The City of Grain Valley does not currently have even a clean indoor air policy in place, so exploring opportunities to implement such a policy would be a good first step,” Dlugolecki said. “Communities can also explore opportunities to increase the age of sale for tobacco products and e-cigarettes from 18 to 21. This move would limit the exposure to nicotine on developing brains in the community.”
 

     Much progress has been made in recent years in reducing the number of teens who smoke cigarettes. The CDC reports from 2011 to 2018, cigarette smoking went down among middle and high school students; middle school students who smoked decreased 4.3%, and the rate of high school students who smoked cigarettes decreased 15.8%. However, this positive news is dampened by what the CDC states is an epidemic of students using e-cigarettes.
     Nationally, news reports and social media sites are reporting widespread use of e-cigarettes, popularly known as “vape pens”, by students in schools, including bathrooms and classrooms. This nationwide trend has been felt locally, and Grain Valley schools have seen a marked increase in the number of incidents involving e-cigarettes in the past year.        
     According to Grain Valley Schools, incidents at the high school are more than twice as high as of February 26th as all last year (9 incidents in 2017-18 vs. 20 incidents as of February 26th for this school year). At the middle school level, there were 6 total incidents in the 2017-18 school year vs. 6 incidents occurring in the first six months of this school year. 
     “This year, we have seen an increase in the use of vape products (especially the JUUL).  I believe the reasons for the quick increase is the marketing of the products (flavors such as mango, cotton candy, watermelon), the ease of access to the devices and the juice, as well as the ease of hiding the devices and the use of the device.  While there is a certain stigma to smoking cigarettes, it appears that vaping is much more acceptable to teenagers. ’It isn't as bad as smoking’ is what I have heard from several students,” Mike Tarrants, Assistant Principal, Grain Valley High School said.
     School administrators and health officials are finding that many parents are not aware of what e-cigarettes look like, how they are used, and the dangers they pose to developing brains and bodies. Likewise, students do not have an understanding of the effects of e-cigarette use on their bodies, and the products do not have the same negative stigma among teens as smoking cigarettes.
 
So, what is vaping or JUULing?
     Vaping or JUULing are terms used for using an e-cigarette. E-cigarettes are electronic devices that heat a liquid and produce an aerosol mix of nicotine, flavorings, and other chemicals. Users inhale e-cigarette aerosol into their lungs. Bystanders can also breathe in this aerosol as the user exhales it into the air.
     E-cigarettes are known by many different names, including “e-cigs”, “mods”, “vape pens”, “vapes”, “tank systems”, and by one of the most popular brand names among teens, “JUUL”.
     While e-cigarettes come in many shapes and sizes, most have a battery, a heating element, and a place to hold a liquid. The liquid is sometimes called “e-juice”, “e-liquid”, “vape juice”, or “vape liquid”. E-cigarette devices can also be used to deliver marijuana and other drugs. While some e-cigarettes look like regular cigarettes, cigars, or pipes, some are made to look like USB flash drives, pens, and other everyday items.
 
What are the health risks of vaping?
     Ray Dlugolecki, MPH, Community Health Department Manager with the Jackson County Health Department, says neither parents nor teens have a clear understanding of the health effects of the use of these products.
     “Youth and young adults are uniquely at risk for long-term, long-lasting effects of exposing their brains to nicotine. These new e-cigarettes, like JUUL, often deliver a higher dose of nicotine to users than even traditional cigarettes. Nicotine addiction, mood disorders, and permanent lowering of impulse control are all possible outcomes of prolonged use. Nicotine also changes the way synapses in the brain are formed, which can harm the parts of the brain that control attention and learning,” Dlugolecki said.
     “I think there is a general lack of knowledge from parents and teens that adds to the danger of these products. These products are built around addicting as many people as possible – similar to that of cigarettes. In fact, some of the same actors responsible for manufacturing tobacco products that have killed upwards of 20 million Americans have jumped at the opportunity to get on the e-cigarette bandwagon. With a lack of long-term studies on health impacts, teens today will be the data points we will be talking about relating to illness and potentially death in the future.”

How are e-cigarettes impacting schools and student learning?
     The increase in vaping/JUULing among teens has been felt at schools across the country, creating issues related to student behavior, disruptions in student learning, and the need to increase teacher and administrator training to identify vaping products and their use.
     “Issues surrounding vaping/JUULing at South Middle School are not significant, but I believe the use of the devices occurs more than teachers and administrators are aware. Over the past year, the accessibility to such devices has increased dramatically, and there does not seem to be a negative stigma to the use, as there may have been with smoking a cigarette,” Brandyn Harmon, Assistant Principal, Grain Valley South Middle School said.
     “Because of this, it is important to be proactive in educating students, staff, and parents. In order to combat the rise of e-cigarette devices among Grain Valley middle schoolers, a portion of our health program involves our School Resource Officers utilizing the Truth About Drugs program to teach students about the health risks associated with the use of vapes/JUULs.”
     The consequences of vaping/JUULing at school are not limited to health risks.
     “At the high school, consequences are as follows:  a 1st offense results in 3 days of In-school or Out-of-School suspension.  2nd and subsequent offenses increase in the number of days of out-of-school suspension.  In some cases, we will limit the student's ability to travel during class time and set alternative passing periods,” Tarrants said.
 
What can parents do/what signs should they look out for when it comes to their teen?
     “I believe the most important thing that parents can do is to educate themselves on vaping and JUULing.  The US Surgeon General has a great resource for parents that provides information as well as tips for parents on how to have a conversation with their student about the effects of vaping/JUULing,” Mark Lyford, Grain Valley North Middle School Assistant Principal/Middle School Activities Director said.
(Resource:  https://e-cigarettes.surgeongeneral.gov/documents/SGR_ECig_ParentTipSheet_508.pdf)  
     “I also believe it is important for parents to familiarize themselves with the products and then have open/honest conversations with their students about the potential dangers and why it's important not to use them.  Parents should also remain active in their child's life by asking questions about/knowing their friends and frequently checking their electronic devices and social media accounts.”

     Dlugolecki suggests three steps parents need to take to address to the issue with their child:
1. Talk to your kids about the risks of using e-cigarettes, including what’s known and not known.
     “Begin an open and honest dialogue with kids about e-cigarettes, the potential dangers and why it’s important they not use them. If you need an assist, your teen’s doctor is a great option,” Dlugolecki said.
2. Raise your antenna/familiarize yourself with the products.
     “This crisis has reached a level where some youth are actively using devices at school under direct supervision and getting away with it.”
3. Help your teen quit if necessary.
     “If you discover your teen is actively using e-cigarettes or any tobacco products, get them the help they need. Call the national quitline number at 1-800-QUIT-NOW as a starting point. Remember these products achieve success through addicting people, so quitting cold turkey may not always be an option.”
What can communities do to address the issue of teens and vaping/JUULing?

     “Many communities throughout the nation are altering their existing clean indoor air policies for smoking to include the use of e-cigarettes. The City of Grain Valley does not currently have even a clean indoor air policy in place, so exploring opportunities to implement such a policy would be a good first step,” Dlugolecki said. “Communities can also explore opportunities to increase the age of sale for tobacco products and e-cigarettes from 18 to 21. This move would limit the exposure to nicotine on developing brains in the community.”

​     You could cut the figurative tension with a knife inside of Truman High School’s Gym on Thursday, February 28th.  The Eagles would score 35 second half points against the Jaguars, coming up just short in their 57-55 Class 5 District 14 matchup.
     Eagles Head Boys Basketball Coach Andy Herbert was confident his team would be able to compete despite being the smaller school by enrollment.   
     “We expected to win that game.  I told the team afterwards that when you give it your best and come out on the wrong end you tip your hat and know that you can be without regret in having given it your best shot.  I am proud of this group of kids and the way they competed tonight.  They left everything on the floor.”
     Neither team could get into an offensive rhythm in the first half.  Turnovers, fouls, and strong defense by both teams led to the Jaguars being ahead 26-20 at the half.  It was a physical basketball game with players on the floor multiple times and neither side being able to clearly exert their will during the first two quarters of play.
     The opening of the second half saw determined play by the Eagles.  They consistently were able to defeat full court pressure by the Jaguars who were trying to slow down Grain Valley’s ability to get back into the game.  Junior Guard Caden Matlon and Sophomore Forward Cole Keller provided the bulk of scoring in a frenzied half.  Each would go on to lead their team in scoring with 18 points.
     Junior Forward Gavin Oyler also provided a post presence on defense.  He drew the assignment of guarding Jaguar Sophomore Forward Jaylon McDaniel.  Oyler gave up height and size and not much else in the block to McDaniel, who is a load in the paint.  Evidence of this was seen when Oyler blocked a shot in the post with 5:49 left in the third quarter.
     Grain Valley was able to shave the lead in the second half by scoring on drives and successful baskets in the paint.  Augmenting their ability to gain ground were made free throw attempts after being fouled on successful scoring attempts.  Examples of this included Keller scoring off an inbound pass under the basket with 3:41 left in the 3rd quarter.  Matlon also provided a nifty fingertip layup, taking off just inside the free throw line as time expired in the 3rd quarter.
     Matlon continued his assault on the basket down the stretch in the 4th quarter.  Especially, after Keller fouled out with 4:26 left in the game.  Matlon made five different drives to the goal for points or free throw attempts with 3 minutes or less left in the game.  This would include a made circus layup and subsequent free throw with :06 left that brought the Eagles within two points of the Jaguars.
     Both Matlon and Keller offered their thoughts after the game. 
     “Late in the year you gain the reality that you are competing for guys on this team so that their season doesn’t end.  I wanted to work my rear end off just trying to get one more game.  My confidence has improved and that has allowed me to help my teammates,” Keller said. 
     “That I was able to contribute to this team tonight meant the world.  We wanted that win not just for ourselves, but for our seniors.  We did not want this to be our last game.  We wanted to keep playing for them,” Matlon said.
     The Eagles boys basketball team finishes the season 16-11.  They say goodbye to group of well-respected seniors that include Jesse Scholtz, Kevin Gutierrez, Brendan Shafer, and Nicholas Brown.  The future should continue to be bright for the Eagles as they return six current juniors and one sophomore for next year to a squad that proved they could compete in the Suburban Conference during their inaugural season.
 

​     Burning an extra 100 calories a day can result in up to a 12-pound weight loss over a year, without any change in your eating habits. The following ways to blast an extra 100 calories are based on a healthy 150-pound adult, and while your results may vary slightly, adding an activity burst to your day will yield great results over time.
 
Jog the Commercials
     Run, jog, or march in place during each commercial break of your favorite 30-minute program to burn those extra 100 calories.
 
Remember Recess
     Grab your kid, partner, or best friend and get outside. Throwing a frisbee, shooting hoops, playing hopscotch or hide and seek for just half an hour will up your calorie burn.
 
Might As Well Jump
     Jumping jacks or jumping rope for 10 minutes is all it takes. Break it up into 2-minute blocks throughout your day to make it more manageable.
 
Walk Your Dog
     A half hour brisk-paced walk will burn roughly 100 calories. No dog? That’s okay, just walk yourself!
 
Do Your Chores
     Your honey and your health will thank you for this one. In the time it takes to cook dinner, vacuum or mop, clean out the garage, or other house work chores, you will have burned approximately 100 calories per task, and earn brownie points with those you love.
 
Just Dance
     Dancing to just 3 or 4 of your favorite songs will take about 15 minutes and leave you feeling happier and 100 calories lighter.
 
Winter Wonder
     It’s been a long, snowy winter, but for every 15 minutes you spend shoveling, scraping, and salting you melt away 100 calories. When spring (finally) arrives, mowing, weeding, planting, and pruning will also burn 100 calories in 20-30 minutes time.
 
     You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.
     Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
 
     Sally Whitaker is a Pilates and Yoga instructor with 15 years of experience teaching group classes and private clientele, primarily in Independence, MO. During the summer months you can find her teaching Sunset Yoga at Armstrong Park in Grain Valley.