June is National Dairy Month, which means it’s time to spread awareness about the health benefits of dairy! Milk and yogurt are commonly touted for their health benefits, but did you know that cheese is also an important part of the dairy group?
     I often hear people say they are trying to avoid dairy, especially cheese, because they feel it is bad for them. But cheese is a great source of calcium, fat and protein (8 grams per serving). It also contains high amounts of vitamins A and B-12, along with zinc, phosphorus, and riboflavin. It does contain saturated fat which if too much is eaten can contributed to heart disease so eat in moderation. There are also low-fat versions of cheese just like there is for milk and yogurt. Look for either “reduced fat” or “made with 2% milk” or “part skim” varieties. Cheese also fits into almost any eating plan such as the Dietary Approaches to Stop Hypertension (DASH) diet, and diabetic, gluten-free and low-lactose diets.
     Cheese can actually help families increase their intake of fruits and vegetable. Produce pairs very well with cheese in recipes. Because of the protein and fat content it can help to curb hunger and keep you satisfied longer. Try an apple or pear with a few cubes of cheese for a healthy snack.
     Additionally, cheese can put you on track to meet the recommendation for three daily servings of dairy.
     What is a serving of cheese? A serving is 1.5 ounces of natural cheese or two ounces of processed cheese. A visual reminder of a serving of cheese is four cubes – the size of playing dice.
     These yummy kabobs make a great snack for kids and adults!
 
 

     I wish I could tell you who these people are and I wish I could tell you when this photograph was taken. I do remember the old café in downtown Grain Valley. Today this building is the pottery shop on the west side of
Main Street, but until the mid 1950s it was a restaurant.
     The photo is probably a family; Dad, Mom, a married son with his wife and daughter.  Then there is grandma, and perhaps another daughter.  From the clothing, I’m guessing the pictured might have been snapped sometime in the early 1940s.  By the late 1940s ,the sign on the window on the left side of the building read United States Post Office.
     Before I entered first grade, I ate there often on days when my mother was working across the street at the hardware store. The restaurant was run by Mrs. Greer, and also by Mrs. Grace Michael. They served fried chicken on Sunday, complete with mashed potatoes and gravy, and probably green beans. It was good home cooking and every day there was a “special.” Hot beef sandwiches, ham & beans, vegetable beef soup, and goulash were some of the specials I remember.
     In the summer, when tomatoes were ripe, there were BLTs and Ham & Cheese sandwiches.  And pie. There were always homemade pies. 
     I only remember the restaurant being opened at noon time.  I can’t say if it was opened past 3:00pm., but I don’t think so.  I remember it being filled with people at noontime.  I think all of the downtown merchants ate there. 
     After all, where else could you get a hamburger for 25 cents, the daily special for $1.50, or pie for a quarter.  And a bottomless cup of coffee was still just 5 cents!
     The lunch counter was at the rear and a few tables occupied the space in front by the windows.  One day the man sitting next to me at the counter ordered shoofly pie.  I could not imagine how flies could possibly be good in a pie. Then he told the waitress she could just get some flies over there and pointed to a fly strip near the door into the kitchen.  
     Everyone sitting around us had a big laugh! My mother explained that he was kidding and he was ordering raisin cream pie, one of Mrs. Greer’s specialties.  To this day, I have never tried shoefly pie.
 
Visit www.grainvalleyhistory.com to learn more about the Grain Valley Historical Society and “like” the Historical Society on Facebook, Twitter, and Instagram (@grainvalleyhistory).
 

     There’s a well-known children’s book, “If You Give A Mouse A Cookie”. Parents and grandparents who have had the pleasure of reading this story hundreds of times know very well that the simple act of giving a mouse a cookie creates a headache for the giver, as the mouse in the story isn’t the most self-reliant of creatures. Tuesday was Election Day, and I always think of cookies on this day.
     We’re lifelong eastern Jackson County residents, with the exception of a decade long defection to the Northland. We don’t miss much about our old town, but one thing I do miss are the cookies at my last polling place.
     After casting your ballot, there was a glorious table of homemade goodies at the church where we voted. Even if the ballot was boring, you were assured a chewy chocolate chip or a crisp oatmeal butterscotch cookie to reward you after completing your civic duty. If I thought the eligible voters in our town could be lulled away from the warm glow of their phones to vote with just the promise of a cookie, I’d give Mrs. Fields a run for her money.
     We’ve made a point as a paper to not engage in editorials, instead focusing on providing local news coverage and opening up our Community Voices section for anyone interested to share their opinions.  
     After working on an article on election results, where just 23% of registered Grain Valley voters bothered to vote in the most recent municipal election, I’ve found one issue I am not concerned about editorializing. While our municipality is sadly not unusual, voter turnout in our community is absolutely embarrassing. We can’t blame COVID-19 for the lack of voter turnout either. Voter turnout was just as humiliating well before face masks and Purell became a part of the procedure.
     We’re quick to put out the flag on Memorial Day and Veteran’s Day, blow up the neighborhood to celebrate our freedoms on the 4th of July, and proudly proclaim our support of the troops whenever conflicts arise. You may think you are honoring those who have come before us and those who serve our country now by flying the flag on your front porch or sharing “thanks for your service” messages on social media. But these are hollow sentiments. We desecrate their sacrifices through our brazen disregard for the simple but significant right we have as citizens to vote.
     We have a newly minted voter in our household, and I can tell you that I felt the same lump in my throat watching her cast her first ballot as I did when she took her first steps. Not just because my baby is one milestone closer to flying from the nest, but knowing that just one hundred years prior, suffragists had seen to it that the 19th Amendment ensured she had that right.
     For the past few elections, we have shared the following quote from Thomas Jefferson on our social media pages: “We do not have government by the majority. We have government by the majority who participate.”
     It is an unfortunate reality that the typical citizen has little power compared to the powerful, well-funded corporate interests and political action committees that have the ear of our leaders. As much as I want to believe that our elected leaders consider our needs and desires, I guess I’ve been around long enough to know better. One of the only ways you have to speak to them directly is through the ballot box. They know the majority of us do not vote, and they act accordingly. Imagine how differently those in elected office might act if the majority of the populace paid attention and voted regularly.
     So, another election has passed. Winners have been named and issues have been passed or defeated. We’ll enter that much too short period of time when we can watch TV, listen to the radio, and log on to social media without the endless drone of political ads and nasty discourse. While I want to feel relief for that and go about our business of reporting our community’s news, I feel nothing but shame and embarrassment to be a part of such a dismal electorate. And no promise of a cookie can take that bitter taste out of my mouth.
 

     With many communities reopening, it's important that you know how to continue to stay safe from the coronavirus. Whether you're going to head back outside or you prefer to continue to shelter in place, there are some steps you need to take to reduce your exposure to COVID-19 and to lower the chances that you will spread it to someone else.
     Regardless of how much of a threat you think this virus is, keeping yourself and your home sanitized helps everyone out. To help you out, I've put together this handy reopening toolkit to help you.
 
1. Wash Your Hands and Keep Them Moisturized.
     The most important step to lower your risk to COVID-19 is to wash your hands. Do this after you cough or sneeze, use the restroom (public or private), and when you're leaving one place to another. Regular soap and water will do as long as you perform the 20-second wash (remember the whole bit on social media of saying your ABCs while washing your hands?)
     If you don't want to spend your time searching out soap, hand sanitizer will do in a pinch. Keep in mind that using soap and water is much easier on your hands. You should probably moisturize your hands once in a while as well, to keep them from getting dry and brittle.
 
2. Wear a Mask or Not ... Your Choice. 
     The CDC recommends that you wear a mask when you're out and about. Not everyone will like this advice, but it's not about keeping you safe, it's about keeping others who at a higher risk safe from the virus. If you don't want to wear a mask, make sure you at least practice good social distancing when in public places.
 
  
3. Clean and Disinfect Your Keys and Credit Cards.
     Did you know 1 in every 12 bank cards and one in seven-dollar bills are contaminated with germs? This goes for your car keys as well. It doesn't do you any good if you are washing your hands but not disinfecting items you will carry with you and use when you are out and about. You could wipe your keys and credit cards with disinfecting wipe after each use and wash your hands or use alcohol-based hand sanitizer after handling money. 
     You could also consider purchasing Phone Soap (www.phonesoap.com). If you follow my blog, hopefully, you know about this wonderful device that uses UV Rays to thoroughly disinfect those items like smartphones as well as keys credit cards and money.
     To further minimize your risks, when making purchases while you are out, you should consider using retailers that have a no-cash policy and that are using contactless pay systems such as Apple Pay, Samsung Pay, and Square wireless payment systems.
 
4. Clean and Disinfect Your Home's High-Touch Surfaces.
     It's important you understand that cleaning and disinfecting are two separate things. Cleaning means you removing dirt and grime from surfaces. Disinfecting is the act of killing germs and viruses.
     Researchers have discovered the coronavirus can live on surfaces like plastic and stainless steel for up to three days, so it's important that you are cleaning and disinfecting surfaces in your home at least once a day.  
     Everyone's house is a little different, so think about the surfaces you touch the most. Not sure what surfaces are considered high touch, here's a list:
Light switches
Doorknobs
Table surfaces
Kitchen and bathroom counters
Toilet seats and handles
Kitchen and bathroom faucet knobs
 
     Now that you know what to target, you have several options. You can use Clorox bleach wipes (if you can find them) to properly disinfect.
     I'm a green guy, so I will always recommend eco-friendly products like Pure and Clean's Surface cleaner (www.pureandclean.us). Pure and Clean doesn't use harsh chemicals to make sure your home is disinfected. If you prefer making your own solution, you can mix 50% water with 50% of a solution of 70% Isopropyl Alcohol.
 
5. Don't Forget to Clean and Disinfect Your Tech Devices.
     Tech devices such as smartphones, laptops, tablets, remotes, keyboards, mice, and portable gaming systems are high-touch items. Unlike your high home items, you can't use bleach or vinegar on these items as they can ruin the device.
     Instead, you want to stick with the eco-friendly Pure and Clean Surface Cleaner or your homemade solution of water and rubbing alcohol. When you clean your tech items, always use a microfiber cloth to avoid leaving scratches on your tech toys and like your household items, let the cleaning solution sit on your device for at least 3 minutes so they are properly disinfected.
     If you want an easy way to clean all of those gadgets at once consider purchasing Home Soap. From the makers of Phone Soap, this device is large enough to hold smaller laptops, tablets, phones, remotes, and more allowing you to disinfect all of those tech items at once.
     Also, to keep the germs off your smartphone, consider purchasing the Tech21 Anti-Microbial Case (www.tech21.com) This case promises to reduce the number of germs and microbes that grow on your phone.
  
  
6. Consider Enabling 'Contract Tracing' on Your Smartphone and Tablet.
     Keep in mind that a virus doesn't spread itself, people spread a virus which is why Apple and Android have teamed up to develop Exposure Notification. This technology combined with specific apps, will help the authorities notify you if you have come into contact with someone who has tested positive for the coronavirus.
     You also have the option to able to update your status if you test positive. The whole process is supposed to be completely anonymous, but there have been concerns about the amount of information that will be shared with Apple, Android, and the government if you use this feature.
     Only 3 states have signed on board for this service, but it's my recommendation that it becomes available in your area and you find yourself venturing out more and more, that you enable this feature on your smartphone and tablet.

     Want to ask me a tech question? Send it to burton@callintegralnow.com. If you prefer to connect with me on social media, you can find me on Facebook, Instagram, LinkedIn, and Twitter and watch great tech tip videos on my YouTube channel. I love technology. I've read all of the manuals and I want to make technology fun and exciting for you.

If you need on-site or remote tech support for your Windows\Macintosh, computers, laptops, Android/Apple smartphone, tablets, printers, routers, smart home devices, and anything that connects to the Internet, please feel free to contact my team at Integral. My team of friendly tech experts are always standing by to answer your questions and help make your technology useful and fun. Reach out to us a www.callintegralnow.com or phone at 888.256.0829.
 

     She was a trophy wife—but always on the lookout for a better display shelf. All the men in town knew her and loved to watch her walk by. All the women avoided her—and kept their husbands close by. She had been married five times and was apparently grooming number six. She wasn’t looking for Mr. Right, but Mr. Happiness.
     It was the hottest part of the day, and yet, she came out to the well in her city, Sychar in Samaria, to draw water. Most of the women came to draw water in the cool of the day. It was a social event where they would often catch up on the latest gossip. She wasn’t invited and was likely shunned by the group.
     She didn’t know it, but on this particular day, she had a divine appointment with the Son of God. She was His noon appointment that day. Jesus came to the well and asked her for a drink. She was spunky and had attitude. Her response was anything but cordial or respectful. She chided,  “How is it that you, a Jew, ask for a drink from me, a woman of Samaria? For Jews have no dealings with Samaritans.” She did have a point.
      She was alluding to a long history of hatred between the Jews and the Samaritans. At one time, they were one people. But that was a long time ago. It’s a long story of brothers who ended up drifting apart and hating one another. The Jews would say of the Samaritans, “They ain’t like us.”
     The short story is, both groups were “sons and daughters of Abraham” and lived together in “one land.” But, tension arose, and they divided into two kingdoms: north and south. The north became known as Samaria and the south, Judah. They were divided by geography and religion.
      In 722 BC, Samaria was invaded by the nation of Assyria. Many people living in the north were deported while some Assyrians were brought in to integrate with those who were allowed to remain in the land. Assyria knew that intermarriage would help integrate the people into the Assyrian kingdom and culture.
     Fast forward to Jesus’s time and the people of the north had lost their true blood lineage. The Jews in the south considered the northerners “half breeds.” They were half child of Abraham and have other stuff they didn’t like.
     There was an incredible amount of hatred, anger, and racism between the two, neighboring communities. In fact, the Jews would do everything they possibly could to avoid walking through Samaria. If Jews had to pass through a Samaritan village, they would literally, “shake the dust from their feet.”
     In this beautiful story, Jesus crosses geographical, cultural, and religious barriers to offer this woman, “living water.” After one sip, she was satisfied. And the walls came tumbling down. A loving Father and a good drink have a way of doing that.
     We’ve created a lot of great things in America, but as you can see, we didn’t invent racism. It’s as old as man himself and exists in every culture and every people group. We’re struggling with the issue of racism in our country—and have for some time.
     For the last decade, I have taught college classes in communication. Every semester, I show Dr. Martin Luther King, Jr.’s, “I Have a Dream” speech which was delivered at our nation’s capital in 1963.
      I show the speech because it is masterfully written, is full of emotion, beautiful imagery, and crafted using airtight logic. In addition, the message of ending racism needs to be heard again and again.
     I don’t have the space to work through the entire speech, so I’ll hit the highlights. King’s “dream” is founded upon the American dream. It’s a dream of a better life—a better existence—for everyone. The dream is not ethereal and irrational. It is foundational and logical.
      King strategically quotes several documents. As a preacher, he quotes extensively from the Bible. He recognized that all people were created in the image of God and have equal value and tremendous worth. God’s desire is that people would love one another.
     In addition to the Bible, King references the Emancipation Proclamation stating, “this momentous decree came as a great beacon light of hope to millions of Negro slaves who had been seared in the flames of withering injustice.” One does not throw the term, “injustice” around lightly. To claim injustice means that someone or something has departed from that which is just—or right. His claim is that one-hundred years later, it’s an historical document, but nobody’s doing what it says.
     King also references the Declaration of Independence and the Constitution. These documents, he said, were designed to be “a promissory note to which every American was to fall heir. This note was a promise that all men, yes, black men as well as white men, would be guaranteed the unalienable rights of life, liberty, and the pursuit of happiness.”
     I always make sure to point out the financial imagery weaved through the speech because if you don’t understand that, the speech is void of its intended power.
     King noted that these foundational documents promised great opportunities for all people, but they were just documents when it came to people of color. These documents which provided “the bank of justice” and “great vaults of opportunity,” were not true for people of color. He suggested that America has, in essence, given them, “a bad check, a check which has come back marked "insufficient funds."
     His cry was not economic. He was not suggesting socialism or quotas, but simply that all people be treated equally and have the same opportunities. In one famous line he said, “I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin but by the content of their character.”
     King’s message of equality was one that he hoped would be pursued peacefully. He said, “We must forever conduct our struggle on the high plane of dignity and discipline. We must not allow our creative protest to degenerate into physical violence.” He also realized that the great melting pot must produce one precious metal. When addressing the “whites of the nation” he said, “their destiny is tied up with our destiny…. their freedom is inextricably bound to our freedom. We cannot walk alone.”
     We’ve come a long way since 1963. We no longer have segregated eating places, sitting areas, and drinking fountains for different races. But racial tension in our country is still there—even reverse discrimination. Racism should not be tolerated.
     I am unapologetically pro-law enforcement. I have close family members and friends who protect and serve. They judge people based upon the content of their character. I know their hearts and their stories. I stand with them.
     I cannot judge, but I will say that in every profession there are those who abuse power and authority. Unfortunately, some of these are in law enforcement. The problem is not law enforcement, but a few individuals. There is great danger in throwing the baby out with the bathwater and thereby undermining and deteriorating the fabric of an organized society.
From what I’ve seen on social media, people seem to think that you have to “choose sides.” You have to choose to support the police or the African American community.
     It’s not about choosing sides. In fact, “sides” are the problem. Whenever you find yourself using language such as “them,” “those people,” or “that group,” you manifest the racial tendencies within you. In your heart, you say, “they ain’t like us.”
     To talk about “behavior” is another conversation entirely. Those claiming to protest by angrily attempting to hurt officers, citizens, or to ransack and destroy businesses are not protesting. Stealing a television from someone’s business is not a protest. These individuals are committing crimes. They are selfishly using a difficult time in our history to pursue their own evil pursuits. Their actions should not be tolerated. They are no less guilty and should be punished.
     So, I support law enforcement and I support a nation where we all get along. The only way we’re going to get there is together. We need to change our terminology from “them” to “us”. We’re all is this boat together. A hole on my side of the boat is a hole on your side.
     One last thought. The framers of our Declaration of Independence wrote, “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.”
If, as they note from the Bible, that “these truths” are “endowed by [our] Creator,” then recognizing His Sovereign, purposeful hand is the best place to start. The Father wants everyone to play nice in the sandbox.
     As a community, let’s work together to ensure that racism has no place in our halls. The only way to do that is to evaluate our hearts. Let’s sit down at the table of brotherhood and truly listen to one another. Let’s keep the dream alive. When I do my part and you do your part, we will have done our part.
 
Dr. Wayne Geiger is the Pastor of First Baptist Grain Valley, an Adjunct Associate Professor of Speech, and freelance writer.
 

​     Protein shakes are all the rage these days. You cannot walk into a gym without seeing dozens of people gulping down chocolate, vanilla or fruit-flavored protein drinks.
     Protein is paramount to recovering from a grueling workout and building new muscle mass. At the end of an intense workout, our muscle cells are like sponges that want to absorb nutrients and kick-start the recovery process. Whey protein is a common choice to support recovery because of its incredible range of essential amino acids and its muscle-building properties. 
     Whey is the main protein found in milk and is the liquid part of milk that separates during cheese production. Whey protein supports muscle recovery in four ways:
 
Building blocks: Whey is a complete protein, which means it contains all the essential amino acids our bodies cannot make on their own. These amino acids serve as the building blocks for new muscle.
Hormonal impact: Whey causes the release of insulin, a key muscle-building hormone that helps drive nutrients into our cells. This spike in insulin helps feed our muscle cells and fuel recovery after a workout.
 
Leucine content: Whey is rich in this branched chain amino acid known to stimulate muscle protein synthesis (aka muscle building) at the molecular level. Leucine has a much greater impact on stimulating protein synthesis compared to any other amino acid.
 
Digestion rate: Whey protein is filtered from milk and is commonly consumed in a liquid form.  This in turn speeds up the digestion rate and the rate at which the protein can be utilized. To optimize the muscle recovery process, aim for at least 20 grams of protein within about 60 minutes of training.
     When it comes to whey, not all powders are created equal and it all has to do with the processing of the milk. “Whey concentrate” is less filtered, leaving some lactose and fat from the milk. The additional fat content creates a thicker shake with a richer flavor but contains the lowest amount of protein per scoop.
     Whey concentrate is a good fit for recreational athletes or to simply boost the protein content of foods such as smoothies and baked goods. Alternatively, “whey isolate” is filtered to a greater extend to remove excess lactose and milk solids, perfect for those with lactose intolerance or problems with dairy. This also creates a finer powder with more protein per scoop.
     Whey isolate may be a better choice for competitive athletes and for body composition goals because of its superior protein content and absorption rate.
     You do not have to be an athlete or workout warrior to reap the benefits of whey protein.  Protein is by far the most satiating macronutrient, and incorporating a scoop of whey protein with a meal or snack will help you feel full and satisfied. This in turn can help you stay focused and fight cravings for less healthful foods.
     Try mixing a scoop with frozen fruit and yogurt for a balanced smoothie, or sneak a scoop of vanilla whey into your favorite pancake batter for a protein-rich breakfast treat.
The information is not intended as medical advice. Please consult a medical professional for individual advice.
 
Sources:
https://www.ncbi.nlm.nih.gov/pubmed/22647249
https://www.ncbi.nlm.nih.gov/pubmed/16365087
https://www.ncbi.nlm.nih.gov/pubmed/9405716
 
 
Megan Callahan is one of your Hy-Vee Corporate Dietitians. She is dedicated to helping people live healthier and happier lives. Megan received a bachelor’s degree in dietetics from Missouri State University. She completed her dietetic internship at the University of Kansas Medical Center, where she also received her Master of Science degree in dietetics and nutrition. Megan has been working with Hy-Vee full-time for 10 years. With a passion for nutrition and wellness, Megan is dedicated to educating customers and promoting healthy lifestyles to our Hy-Vee community. Megan lives in Lee’s Summit with her husband Matt, and their 2 children Kennedy (4) & Carsyn (2).
 

     I have been a student for most of my life and learned many facts in some great institutions from some tremendous professors. But by far, my greatest teachable moments have been learned through life itself.
     An anonymous author said, “necessity is the mother of invention.” In other words, when life changes, we do what it takes to get the job done. Some of the best lessons are learned in times of our greatest struggles. 
     During these recent, difficult times, we’ve faced great challenges, but we’ve overcome. We readjusted and made it happen. As individuals and as a society, we are innovative and will do what it takes to make it through. During the last several months, we have all learned some important lessons. Here are a few things that I have learned.
 
Life can change in an instant
     When we first learned about the coronavirus we were intrigued. We all followed the story and found it interesting and a little unsettling. This new information was way out of our comfort zone. We didn’t know what to do with it or where to file it. We didn’t have a file marked, “pandemic.” One thing we did know is that we needed more toilet paper.
     In an instant, our lives were changed. Everything was different. We enlarged our vocabulary to include words and phrases like COVID, pandemic, social distancing, Zoom, and essential services.
     Life changed very fast and we had to adjust. People were told to stay home as much as possible.
     Because of that, many people worked from home. Schools had to teach using an online venue. Parents needed to adjust schedules. Everything changed in an instant. We are still adjusting to a “new normal” and wondering when things will get back to the “old normal.”
 
People can be kind
      Like you, I got so tired of being bombarded by all the negative and frightening news on television and social media. It was all anybody was talking about—and rightly so. It was a frightening time. I remember early on, going to the store and seeing empty shelves and wondering, “what is happening?”
     “Sir, you’re only allowed two packs per family,” the grocery worker said kindly, but firmly to the man pushing the cart by me.” His cart was full of toilet paper. “It’s not all for me,” he frowned,   “Some of it’s for my mother and she does not live with us.” “You’re allowed just two packs per family,” the worker said again. I moved on. Rationale went out the window. People were panicked and fuses were short.
     But, in the midst of all this, we saw a glimmer of hope. There was beauty from the ashes. From time to time, we got a glimpse of love and respect. We saw hope for humanity.
     I loved seeing and hearing the stories of people who helped the elderly in the grocery stores, those who donated goods or services to the less fortunate, and many other random acts of kindness.
    I loved seeing the Facebook posts pop up where someone would say, “I have a need” and others, often random strangers, would rise to the occasion. I loved seeing the parades through the neighborhood by teachers who wanted to let their students know that they cared deeply about them and that everything would be okay.
     It was moments like those that reminded me that, deep down, people do care.
 
Not all heroes wear a cape
     During the epidemic, we began using phrases like “essential” and “non-essential.” Both terms came complete with obligations and possible ramifications.
     There were many who served quietly among us. Some of these were our first responders, medical personnel, and those who worked in essential services.
     Probably like you, I can think of several people in the medical community who continued to care and to serve putting themselves and their families potentially in harms way. I’m sure, at times, they didn’t want to and second guessed their profession, but they did what needed to be done in a very difficult time. They served professionally and sacrificially. We are grateful for your service.
 
We’ve gotten used to noise
     Remember when things were “normal?” We had sports on TV, drove our kids to practices, games, and recitals, and said “see you later” several times a day? Life was busy and it was noisy.
     When the pandemic first hit, everyone was somewhat paralyzed and wondered, “what are we going to ‘do?’” People and families had to readjust. Families were forced to stay indoors and be together. With the TV off, family members were talking, playing games, and enjoying each other’s company. It reminded me that the best gifts in life are free.
     “I like to build things,” my six-year-old grandson said who was now learning online. “What would you like to build?” I asked, putting down my book. “I want to build a treehouse or a big hill,” he said.
     Trying to steer the conversation into something that was a little more cost-effective, easier, and matched my skill set, I thought about the large cardboard box papa and mama were saving for him. “How about building a robot?,” I said. Using a razor knife, some duct tape, and odds and ends, we went into creative mode and just had fun for a little while.
     Before the pandemic, our lives were very busy and very noisy. During this time, many of us have simplified our existence and even learned some new hobbies. In some odd way, I think many people would say, it’s been good to slow down a little.
 
We were built to connect
     As an introvert, by nature, I’ve often joked that I wouldn’t mind working in a room by myself and just having someone slide some coffee and pizza in every once in a while. But, during this time of social distancing, there have been some grey days. I’ve found that I need people.
     As a pastor, I’ve missed the opportunity to see many in our congregation face-to-face. I’ve missed seeing them and hearing their stories. I’ve missed the handshakes and hugs and I’m looking forward to seeing one another again.
 
The future is uncertain
     As I write this, meat prices have risen and experts say, we could see higher prices for some time. We all ask questions like, “why is this so?” and “what does this mean?” For me, it’s another reminder that the future, in general, is uncertain. But then again, it has always been this way.
     Jesus said, “Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? (Matt 6:25-26).
     Jesus’s point is simple. We have no control over our lives. We can try to manipulate our environment, but in the end, the future is uncertain, and God is ultimately in control. That’s really good news.
     One of the things that I had to learn years ago was to hold on to life loosely and trust God in the process. I don’t know what tomorrow holds, but I do know who holds tomorrow.
 
Dr. Wayne Geiger is the Pastor of First Baptist Grain Valley, an Adjunct Associate Professor of Speech, and freelance writer.
 

     It feels like an eternity ago that COVID-19 first hit our community, even though my calendar indicates it’s only a couple of months. It has dramatically impacted everyone, and personally, it feels like I am in a COVID-19 fog which challenges my ability to see what is ahead. With stay-at-home orders shifting throughout the region, it is still important that we continue to work together to help the community stay safe and to provide support for those most impacted by the coronavirus.
      I am proud to report that since March, Truman Heartland Community Foundation donor advised fundholders have granted more than $240,000 to nonprofits in direct response to the pandemic. And year to date, total grants from these donors are up 23 percent over 2019. We are grateful that these fundholders have responded generously during this crisis.
      As we continue to connect with community leaders and nonprofits to learn how we can best support our community during recovery, I am inspired by the nimble and innovative ways organizations are serving the community while maintaining social distancing to keep clients, volunteers and staff safe. If you haven’t already, I encourage you to visit the COVID-19 section on our website at www.thcf.org/COVID-19 to learn more about how nonprofits in Eastern Jackson County are adjusting to meet the rapidly-changing needs of the community during this crisis and how you can help.
     This is a time for creativity and action, and your Community Foundation is responding. In addition to launching the new COVID-19 section on our website and regularly encouraging fundholders to invest in the nonprofit community, we are adjusting our competitive grants cycle to offer flexibility and funding to nonprofits when they need it most – now.
     By fast-tracking the grants review process for our 2020 competitive grants program, we will be able to award grant checks in July instead of November. This is truly a community undertaking. This year, Truman Heartland received requests for more than $892,000 in grant support, which is more than three times the amount available to grant. Our dedicated Board and Advisory Board members are busy reading grant proposals and meeting via Zoom to make difficult funding decisions.
     While we are dedicated to expediting this funding, it has dramatically changed the process for our youngest Advisory Board members, our Youth Advisory Council (YAC). Participating in our annual competitive grants program is an important learning opportunity for these high school students, providing a look behind the scenes at area nonprofits and hands-on experience in grantmaking. Under normal circumstances, YAC teams would spend June and July coordinating in-person visits to area nonprofits to learn more about their funding requests for youth-serving programs. However, with the fast-tracked grants cycle, site visits and presentations all moved online. YAC students met with nonprofits via Zoom to gather insights to share with the Foundation’s Grants Committee and recommendations for grants the students will award from their self-funded endowment.
     The road to social and economic recovery will be long and winding. As things reopen, many low-wage restaurant and retail employees, who were barely making ends meet before the pandemic, may not have a job to return to. We know that there will be even more need for our Job Skills for New Careers Initiative and are working closely with our collaboration partners to respond to this increased need. You can find out more about this initiative and our partners at www.thcf.org/job-skills.
     I am confident this COVID-19 fog will lift someday. And by working together to help the community stay safe and provide support for those most impacted, we will produce the energy and light needed to lift this fog. Stay safe, and let’s all keep working together.
 
Phil Hanson is the President and CEO of Truman Heartland Community Foundation. Truman Heartland Community Foundation (THCF) is a 501(c)(3) public charity committed to improving the communities in and around Eastern Jackson County through cooperation with community members and donors. THCF serves the region with assets of more than $48 million and annual grants surpassing $4.8 million. For more information on charitable giving, visit www.thcf.org or call Truman Heartland at 816.836.8189.

     Sick of dieting? Can’t fathom the thought of another “food rule?” If you’re ready to adopt a diet plan that is both realistic and maintainable, look no further.
     For the third year in a row, the Mediterranean diet has been named the best overall diet to follow, according to U.S. News & World Report. Criteria from seven different categories were considered when ranking 35 of the most popular diets in the world.
     Criteria included how easy the plan was to follow, its ability to produce short-term and long-term weight loss, safety, nutritional completeness, and its potential for preventing common chronic diseases like diabetes and heart disease.
     Sound too good to be true? It’s not. The Mediterranean diet doesn’t ban any food groups, making it an easier meal plan to follow than other elimination diets.
     Let’s explore the foundation of the diet and how to start eating the Mediterranean way.
 
More Fruits and Vegetables:
     It’s no surprise that a diet that scored top dog would be one that emphasizes these two food groups. Most Americans don’t eat enough produce; aiming for five servings daily will aid with many health goals. If five seems like a lot, simply add one more serving to your current eating pattern and continue to work up to the full five.
 
Whole Grains:
     A diet that still encourages bread? Count me in! If you find yourself lethargic or hungry, the culprit may be a lack of carbs or fiber consumed. Making one switch while grocery shopping will fill your belly without going over your budget.
     There is a whole-grain option for every wheat product you can think of. Pasta? Yep. Your morning toast? You got it. Pizza crust? Sure thing and it’s even tasty.
 
Healthy Fats:
     Butter is a staple in most households; however, the Mediterranean diet encourages the use of olive oil when cooking. Olive oil contains a hefty dose of heart-healthy monounsaturated fats, which can help lower cholesterol.
     Drizzle and sauté veggies and protein or use as a base for salad dressing. More than likely, you won’t even notice the difference when making this single swap.
 
More Seafood; Limited Red Meat:
     Again, this diet doesn’t eliminate food groups, but it does want you to be considerate about portions and cuts. Aim for two servings of seafood a week, while selecting lean red meat choices. A serving of meat is 3-4 ounces, or about the size of an iPhone.
 
Herbs and Spices:
     Shake it off - the use of salt, that is. Mediterranean cuisine relies heavily on the spice rack, which pumps up the flavor without any added sodium. Turn any basic meal into an impressive dish using fresh mint or rosemary and spices such as ginger and red pepper flakes. 
 
     No harsh rules, no off-limit foods, no pre-packaged meals. It’s understandable why the Mediterranean diet is consistently a top contender on the best-ranked diet list.
     When a well-rounded approach to eating isn’t restrictive, magic happens. Take a look at your current meal behaviors and start making small changes where you can. Today seems like the perfect day to stop depriving and start enjoying food again.
 
The information is not intended as medical advice. Please consult a medical professional for individual advice.
 
Megan Callahan is one of your Hy-Vee Corporate Dietitians. She is dedicated to helping people live healthier and happier lives. Megan received a bachelor’s degree in dietetics from Missouri State University. She completed her dietetic internship at the University of Kansas Medical Center, where she also received her Master of Science degree in dietetics and nutrition. Megan has been working with Hy-Vee full-time for 10 years. With a passion for nutrition and wellness, Megan is dedicated to educating customers and promoting healthy lifestyles to our Hy-Vee community. Megan lives in Lee’s Summit with her husband Matt, and their 2 children Kennedy (4) & Carsyn (2).
 

​     If the calendar on the wall is correct, this photograph was taken in April, 1924.  The barber is Charlie Johnson. He was the son of Harvey and Permelia Johnson, born on April 13, 1896.
     A World War I veteran, Charlie enlisting on June 5, 1917 in Battery E, 129th field artillery, 35th division and was discharged on June 6, 1919 having fought on the front lines for 89 days. 
     When he returned home he married Ruby Huff on September 15, 1919.  That same year he opened the barber shop which he ran for 16 years.  I remember a barber shop in the basement of the old Sni-A-Bar Bank building, but I have no idea where this shop may have been located. 
     In 1935, Charlie became the acting postmaster of Grain Valley.  Four years later on January 1, 1940 he became the postmaster, third class, where he served until transferring to rural carrier on Route 1 in August of 1944. He retired in 1957, having served as the rural carrier for 13-years under 2 different postmasters, Iva Gosney and Ruth Fine.
     I remember Mr. Johnson and his wife Ruby from the 1950s when they had a basement filled with over 400 boxes of red wiggler worms. They began raising worms as a hobby to keep them busy after retirement. The worms were sold to fishermen and to individuals for composting and soil conservation. 
     Mr. Johnson died in 1971.  His wife, Ruby was the 1978 Centennial Queen. Both were life-long  residents of Grain Valley and they are buried in the Perdee Chapel Cemetery south of town.
     Visit www.grainvalleyhistory.com to learn more about the Grain Valley Historical Society and “like” the Historical Society on Facebook, Twitter, and Instagram (@grainvalleyhistory).