The Jackson County Health Department will offer COVID-19 testing at the following sites the week of October 26th—October 30th:
 
Monday, November 2, 2020:
City of Lee’s Summit,
616 NE Douglas St., Lee’s Summit 64081
Register: https://form.jotform.com/202584554265156

Tuesday, November 3, 2020:
Metro Christian Fellowship Church
2217 High Grove Rd. Grandview
Register: https://form.jotform.com/202644465250148

Wednesday, November 4, 2020: 
Vesper Hall 400 NW Vesper St. Blue Springs MO.
Register: https://form.jotform.com/202644573925157

Thursday, November 5, 2020:  
Connection Point Church
10500 E State Route 350 Raytown
Register: https://form.jotform.com/202716345034145

Friday, November 6, 2020:  
Friday: Uptown Farmers Market- 211 W Truman Rd., Independence MO - https://form.jotform.com/202945807575162

     Pre-registration is not required but highly encouraged. Due to increased demand, we can not guarantee openings for walk-ins.
     Drive Thru Flu Clinics will also be offered at the Health Department located at 313. S Liberty St., Independence on the following dates:

Friday October 30th
https://form.jotform.com/202755864219159
​
Friday November 6th
Register: https://form.jotform.com/202755802679161 
 
     Pre-registration is required for flu clinics. Clients will be billed $15 or $30 based on their insurance coverage.
 

     Healthy and Halloween typically don’t go hand in hand, but I assure you candy isn’t the only thing to get you into the spooky spirit.
     Transform your typical frightening foods into something fresh and hauntingly delicious while celebrating Halloween! But, before we get to the good stuff, let’s talk about some ways to ensure your household doesn’t go into a sugar coma come November 1.
 
Curb the Candy Craze:
     Reduce the temptation to snack while trick-or-treating by eating a balanced meal beforehand.
     Choose a smaller candy collector and encourage kids to take one piece of candy per house.
     Some houses may pass out trinkets, such as stickers or temporary tattoos. Others may have snack-size packages or popcorn, mixed nuts, or 100% read fruit leathers. Encourage your kids to look for something besides candy.
     Decorate oranges or bob for apples for fun, fall activities leading up to Halloween.
 
Trick or EKK - Too Much Sugar?
     Let your kids keep enough candy to have once piece for 1-2 weeks.
     Pair candy with a healthy snack, like an apple or celery with peanut butter.
“Buy back” candy from your child with tokens they can trade in for a fun activity: a day at the zoo, going ice skating, or an afternoon at the park.
     Use it for holiday baking or give it out with Valentine cards.
 
     Have no fear – you’ve got this. Let’s make Halloween fun, spooky and a little healthier, too.
 
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).
 

     Protein is critical to building and maintaining muscle mass. Despite what many think, athletes are not the only ones who need more protein. The elderly, those looking to lose fat mass, and the ill or injured have increased needs for protein too. There may be times you struggle with getting the protein you need in each day, which can happen to all of us.
     Which is why your Hy-Vee dietitian recommends using whole foods in conjunction with protein supplements like our Dietitian Pick of the Month:  Performance Inspired Whey Protein. One serving contains 25 grams of protein per scoop, plus it has probiotics and fiber to help with digestion and keep you  from feeling bloated.
     The current recommended daily allowance for protein is 0.36 grams per pound of body weight. However, there are many people who can benefit from adding more protein to their diet. A Hy-Vee dietitian is happy to help you determine how much protein per day is right for you.
 
3 Reasons to Consume Whey Protein:
 
     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 protein 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 physical activity.
     Leucine content: Whey is rich in this branched chain amino acid known to stimulate muscle protein synthesis or muscle building.
     If you’ve been cutting your calories to lose weight, there is a good chance you are losing muscle along with fat. However, studies show that eating more protein, or at least 0.5 – 0.8 grams per pound of body weight per day, in conjunction with resistance exercise, reduces the amount of muscle lost during dieting. This is especially important since more muscle burns more calories at rest.
     As we age there is a natural loss of muscle strength and function. Studies show that someone over the age of 65 needs more protein to maintain muscle and protein balance than someone who is younger.
     This may be because we become more resistant to muscle building as we age. Therefore, it is important for the aging population to continue weight training and increase their protein intake to 0.45 – 0.60 grams per pound of body weight per day.
     Performance Inspired Whey Protein powder isn’t just for a post-workout shake. This trustworthy protein product uses natural ingredients without any synthetic additives or fillers. The products are also gluten-free.
     Try mixing it in oatmeal for a high-protein breakfast choice, blending it into pancake mix for high-protein pancakes, adding it into a fruit smoothie for an antioxidant- and protein-packed snack, or mixing it with yogurt for an evening treat to aid in muscle protein synthesis overnight. No matter how you use it, you can feel good about giving your body the quality protein it needs.
 
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).
 
 

​     Whether there will be trick-or-treaters this year or not is unknown, but there is never a shortage of Halloween candy on the grocery store shelves. And, the temptation to pick up a bag or two or three of those chocolatey minis is hard to resist.
     Having these treats around the house can wreak havoc on your healthy eating pledge and without a plan in place, one small piece can quickly turn into a trash can of mini wrappers.
     But, don’t fret! You can still enjoy your favorite seasonal treats without ruining your progress towards your goals by following a few Dos and Don’ts:
 
     Do: Make a plan that fits
Maybe you have decided to allow yourself three small candies a day or just a treat before dinner. Or, maybe you count several out and place them in a plastic bag and when it runs out, you’re done. Whatever your plan, make sure that it works for you and your lifestyle. Don’t set yourself up for failure, and find what works for you the best.
 
     Don’t: Waste your time trying to pick a “healthy” candy:
     Organic? Low-fat? Sugar-free? It’s all candy and whether it has limited sugar or fat, doesn’t mean it’s any healthier. Eating a bunch of candy that you feel is a better choice may not satisfy your craving and you may just ending up eating even more and then giving in to what you really wanted all along. Pick the treat you want and enjoy it!
 
     Do: Store your treats where you can’t see them
     Out of sight really does mean out of mind. You’re less likely to grab a piece if it’s not right in front of you. Try storing it in a canister that you can’t see through or in a cabinet you don’t use very often. That way you will be seeking out the candy instead of the candy seeking you out.
 
     Don’t: Eat candy when you are hungry
     Treats should be just that—treats. If you are hungry you will overeat your goodies. Plan a healthy snack or dinner and eat your treat as finishing piece. Satisfy your craving not your hunger.
 
     Halloween should be a fun holiday and doesn’t need to wreck your plan. There are plenty of ways to enjoy the holiday without letting it derail your progress. What if you do overindulge? You’re human. It’s ok. Move on and continue with your healthy eating plan the next day. You’ll find your splurge didn’t really change much.
 
     Try this yummy Halloween treat:
 

​     In the spring, when many people were having a renewed interest in gardening, my husband and I found ourselves a little late to the party. While we have always had a vegetable garden, we got a late start, due to my recovery from rotator cuff surgery.
     Our tardiness, combined with the effect of frenzied seed and starter-plant purchasing by the masses, resulted in limited availability of some of our favorite varieties of plants. This led us to try some things that we have never grown before…including spaghetti squash.
     I’m not sure if it is really is this easy to grow or if the stars simply aligned, but if things continue as they are (in spite of squash bugs) we are looking at a bumper crop that should feed us well into the fall!
     While most squash are native to Central America, spaghetti squash was first recorded in Manchuria, China in the late 1800’s. It was then introduced to Japan in the 1920’s by the Aichi Prefectural Agricultural Research Station and improved by the Sakata seed company around 1934. In the later 1930’s, this squash variety was brought to North America by the Burpee company under the name of ‘vegetable spaghetti’. While it found a place in victory gardens in the 1940’s, it would take another thirty-something years to really gain popularity.
     Spaghetti squash is a type of winter squash, which are known for their hard rind and long storage life. Unlike other winter squash that have a smooth, velvety texture when cooked, this variety gets it’s name from the stringy, spaghetti-like strands that result after cooking. It is high in vitamins A and C, which are antioxidants that protect against heart disease and certain cancers. Vitamin A is also beneficial to eye health and Vitamin C helps to prevent bruising and aid skin and gum tissue in healing.
     Winter squash is also rich in potassium which aids in regulation of blood pressure. With this nutrient profile, it’s easy to see why this low calorie and high fiber vegetable is a popular pasta alternative among the calorie conscious.
     When selecting spaghetti squash, look for firm yellow squash that are about the size of a football and heavy for their size. They will keep for up to 2 months, when held in a cool dark place. It can also be cooked and frozen, though it may give off liquid after thawing, so plan to drain before serving.
     This squash can be cooked by boiling, microwaving or oven roasting. My preferred method is to cut in half and remove the seeds and roast on a foil lined baking sheet in the oven at 350 degrees for 30-40 minutes.
     I know many people who prefer to microwave or bake spaghetti squash whole, but it is important to remember to pierce the squash several times, with a knife or ice pick, to allow steam to escape during cooking, or it could possibly explode, leaving you with a big mess to clean. After cooking, scrape the squash to release the spaghetti like strands and serve with your favorite marinara or with a simple roasted tomato and garlic blend like the recipe that follows.

​     Fall brings an abundance of flavorful, seasonal foods that are packed full of nutrition! October makes us think of apples, pumpkins and slow cookers. Now is the time to take advantage of these flavorful fall foods and the nutrition they provide.
 
Apples
     More than 2,500 varieties of apples are grown in the U.S. There is sure to be a variety to please even the pickiest eater! The saying “An apple a day keeps the doctor away” has scientific merit. One study found eating an apple a day helped reduced LDL (bad) cholesterol. 
     Regular apple consumption has also been linked to weight loss, improved gut health, cancer prevention and reduced inflammation. There are many ways to add apples to your daily diet. The easiest way is to wash and eat! Or add chopped apples and a dash of cinnamon to oatmeal before cooking it for a flavorful fall treat. 
     Apples and oatmeal make a great fall combo in bars, cookies and breakfast breads as well. Keep in mind, apples ripen six to 10 times faster at room temperature, so if you want your apples to last longer, store them in the refrigerator. 
 
Pumpkins
     Pumpkin contains B-complex, vitamins A, vitamin C and vitamin E, carotenoids, folate, manganese, calcium, magnesium, potassium, copper, phosphorus, zinc, iron, and other antioxidants. They are specially favored for their rich content of beta-carotene, a precursor to vitamin A.
     Pumpkin promotes eye health, boost immunity, can help relieve inflammation and more.
     Pumpkin may not be the healthiest in muffin form, but you can add pumpkin to soups, stews, hummus and pasta sauce. Try adding pureed pumpkin to smoothies, yogurt or oatmeal for a nutritional boost and added flavor.
 
Slow Cookers
     There is nothing better than walking in the door to the smell of dinner ready to eat. Slow cookers help with planning which sometimes can be the hardest part of putting a meal together. And slow cookers aren’t just for dinner.
     You can cook steel cut oats overnight for a heart-healthy breakfast, or make some homemade applesauce for a delicious and nutritious snack. Whether it is a soup, a stew, a pot roast or pulled pork, nothing says fall quite like a slow cooker.
 
Try this delicious recipe for Pumpkin Pie Slow Cooker Oatmeal:
 

     Let’s face it, the complexity of today’s world may leave you looking for a way to boost your ability to focus. Increasing your seafood intake can be the answer. According to a study published in the American Journal of Preventive Medicine, eating fish just once a week increased the gray matter volume in the hippocampus part of the brain – your memory and learning center.
     Researchers pointed out that more gray matter can lead to a lower chance of developing Alzheimer’s disease. It’s worth noting that brain benefits were seen in seafood recipes that were baked or broiled, not fried.
     Regular consumption of baked or broiled fish has proven to have such a positive effect on health that current dietary guidelines recommend 2 servings of fish per week (8 oz./week) for adults eating around 2000 calories per day, and less for young children, starting with 1 oz. per week at the age of 2 and increasing to 4 oz. per week at age 11.
     For pregnant and breastfeeding women, 8-12 oz. per week is recommended, emphasizing lower mercury seafood choices. Some of the more common fish that have low mercury levels include salmon, skipjack tuna (canned), shrimp, scallops, tilapia, cod and crab. 
     For more information on this topic, check out this article on the fda.gov website. https://www.fda.gov/food/consumers/advice-about-eating-fish
September is National Family Meals Month. Here’s an idea to celebrate and begin a healthy tradition: Have one fish dish together as a family each week. Think about the brain boost and family benefits that you’ll gain!
     Studies have found families that eat more meals together have better communication, and their kids perform better in school and are less likely to use drugs. There are many quick, delicious seafood recipes at www.hy-vee.com; there’s even a how-to cooking guide for seafood!
     Try this quick and easy salmon recipe for your next family meal night. For sides, cook 4-6 servings of brown rice and microwaveable green beans, adding butter and salt to season. Cooking salmon only takes 10 minutes, so you may want to start cooking your sides first. Pair your meal with a glass of low-fat milk and, for dessert, a piece of sliced fresh fruit topped with whipped cream.
 
Resources: https://www.theatlantic.com/health/archive/2014/08/this-is-your-brain-on-fish/375638/
 
    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).
 
 

     Jackson County continues to provide COVID-19 testing opportunities throughout the county at mobile locations. Events next week include:
 
Monday, October 5th:
Lee’s Summit: Old Fire Station #3, 210 Sw Pryor Rd.
 
Tuesday, October 6th:          
Metro Christian Fellowship, 2217 High Grove Rd, Grandview
 
Wednesday, October 7th:    
Blue Springs: Vesper Hall,     
400 NW Vesper St
 
Thursday, October 8th:
Connection Point Church, 10500 E 350 Hwy., Raytown
 
Friday, October 9th:
St. Mark’s United Methodist Church, 603 N Jennings Road, Independence
 
     Advance registration is requested and may be completed at https://jacohd.org/events/ Walk-ups will be taken on a limited basis.
 

     Red, yellow or green…sweet, spicy or hot…fresh, roasted or pickled. There is so much variety among peppers and their preparation methods; it is no wonder that Peter Piper picked a peck!
     While most people commonly think of peppers (genus Capsicum) as vegetables, they are actually fruits, and a member of the botanical family Solanaceae. Spices derived from peppers, such as chili powder and paprika are also in this family. 
     A common name for this botanical group is nightshades, which may not have the best reputation in some circles. Nightshades contain alkaloids, which is dangerous in high concentration as evidenced in other family members like belladonna and tobacco.
      This negative association, unfortunately, often flows over to other nightshade vegetables like potatoes, tomatoes, eggplant, as well as peppers, all of which are abundant in many nutrients. Some sources may associate nightshades with an inflammatory response in the body; however; there is not a significant body of research supporting this theory. Food sensitivities are very individualistic and people with certain autoimmune disorders may find that nightshade vegetables exacerbate individual symptoms.
     For most people there is no reason to avoid nightshades like peppers. They are a rich source of Vitamin C, vitamin K, folate and potassium. Green peppers are considered under-ripe and will have a more bitter taste than a red pepper. There are also yellow, orange and purple varieties that have similar nutrient profiles, differing mostly within the phytonutrients they provide based on their color family. Because red bell peppers are also a decent source of iron, it is well absorbed because of the high Vitamin C value.
     Another big difference among peppers is the heat factor, which comes from the phytonutrients known as capsaicinoids, which have shown benefits to heart health. The heat from capsaicinoids often results in people using less salt; therefore helping to lower blood pressure. Capsaicinoids may also improve cholesterol values and blood vessel function. 
     The heat of a pepper is measured using Scoville units: The scale ranges from zero (as in bell peppers) all the way to 3,000,000 (as in the spiciest chile in the world, the Pepper X).
     The Scoville scale is a good base for knowing how hot your peppers are, but know that the heat can vary according to climate and vegetation. The relatively mild poblano (or ancho) pepper weighs in at about 1,500 (SHU), while the super-hot habañero packs a whopping 250,000 SHUs!
     Because peppers are mostly water, they will wrinkle and dehydrate as they age, so select firm unwrinkled fruits that feel heavy for their size. Store unwashed bell peppers in a plastic bag in the refrigerator for up to a week.  
     Green bell peppers will stay fresh a little longer than yellow or red ones. If you have an abundant crop, peppers can also be frozen or pickled and you can find instructions on the Seasonal and Simple app or the website at https://seasonalandsimple.info/
     One of my very favorite uses for peppers is stuffed peppers. There are as many versions of this recipe as there are people, but the recipe below has become one of my favorites. While most recipes use bell peppers, this one is also good with poblano peppers (sliced lengthwise and seeded) if you want it a little spicier!
 
MU Extension is a partnership of the University of Missouri campuses, Lincoln University, the people of Missouri through county extension councils, and the National Institute for Food and Agriculture of the U.S. Department of Agriculture. Visit our website at: https://extension2.missouri.edu/
 

     Whether your child is going to school in-person or learning from home, this year is nothing but unusual. Keeping your child healthy and happy can make for a successful learning experience no matter what their “classroom” may look like. Here are some health and nutrition tips to start your school year off right.
 
Break the Fast
     Start the day with a healthy breakfast including some protein and carbohydrate such as eggs and whole wheat toast, Greek yogurt, fruit and a whole-grain waffle, just to name a few.
 
Keep them Hydrated
     Dehydration can make your child feel sluggish and tired. Always keep a water bottle near so they can sip throughout the day.
 
Have a Plan
     Kids flourish on routine, so keep a consistent schedule. Bedtime, breakfast, lunch, dinner and snacks should be close to the same times every day.
 
Let them Sleep
     Limit screen time to at least 30 minutes each night before bedtime. Kids ages 6-12 need nine to twelve hours of sleep while teens need eight to ten hours. Sleepy kids don’t make good learners, so make sleep a priority.
 
Keep them Active
     Due to the unusual circumstances this school year brings, kids may be missing out on recess, physical education and other activities. Make time for some outdoor activity, weather permitting.
 
Let them Help
     Kids are more likely to eat the food they help prepare, so include them in the planning, shopping and preparation of meals. Help them choose a vegetable, starch and protein to make a complete meal.
 
Create a Healthy Snack Box
     Instead of letting kids just grab any snack throughout the day. Stick to consistent snack time and create a box of healthier options in baggies in both the refrigerator and the pantry to choose from.
     Some healthy options are cherry tomatoes, carrot and celery sticks, individual hummus packs, whole grain crackers, cheese cubes, cut-up fruit and individual natural peanut butter packs.
​
Try this slow cooker taco dinner for a quick weeknight dinner.