​by Megan Callahan, Hy-Vee Corporate Dietitian
 

     Spring into healthy habits by making Tilapia Tacos this week! Stop by your Hy-Vee seafood department for sustainably raised Rainforest tilapia.
    Hy-Vee’s Responsible Choice program ensures top-notch, quality seafood where the best aquaculture practices are used to protect seafood ecosystems. Tilapia is a versatile, mild-flavored white fish, making it a family favorite. It’s easy to bake, grill, pan-sear or air-fry.
 
Four easy ways to cook Tilapia:
 
Bake: Preheat oven to 400 degrees F. Spray a foil-lined baking sheet with nonstick cooking spray. Pat tilapia fillets dry and season tilapia as desired. Bake for 10 to 12 minutes or until fish flakes with a fork and reaches 145 degrees F.
 
Grill: Brush fish with olive oil and season as desired. Place on greased grilling screen and grill over medium-high heat for 4 to 5 minutes or until fish flakes with a fork, turning once halfway through.
 
Pan-Sear: Pat fish dry and dip in seasoned flour mix. Sear in a tablespoon of oil in a nonstick skillet over medium heat for 3 to 4 minutes per side or until crust is golden and fish flakes with a fork.
 
Air-Fry: Coat fillets with seasoning as desired. Air-fry at 375 degrees F for 5 to 10 minutes or until fish reaches an internal temperature of 145 degrees F, turning once halfway through.
 
     With your health top of mind, eat seafood at least twice each week and connect with a Hy-Vee dietitian to enroll in programs to help you reach your nutrition goals.
     Programs include virtual or in-person nutrition store tours about heart-health or diabetes (more topics available) or individual nutrition counseling to discuss your personal nutrition needs or Healthy Habits menu program, all with weekly accountability check-ins. You’ve only got one body, so take care of it and keep it a top priority.
     Try this recipe for your next taco night.
    The information is not intended as medical advice. Please consult a medical professional for individual advice.
 

​     The Missouri Department of Health and Senior Services (DHSS) is reporting the first identification in a Missouri resident of the COVID-19 variant, B.1.351, which was first identified in South Africa in December 2020 and began being reported in the United States in late January. 
     The B.1.351 variant was identified in a sample from an adult living in Jackson County. To protect the privacy of the individual, no further information will be released about the patient. The variant was determined through the whole genome sequencing conducted through a commercial laboratory.
     The latest data from the Centers for Disease Control and Prevention (CDC) shows 374 cases have been reported to the CDC in the United States as of April 5. At least 34 states have identified cases thus far. 
     At this point, this variant is not known to cause more severe disease and it is not clear whether it spreads more readily than other strains. Although this strain can reduce the effectiveness of some vaccines, vaccines still provide strong protection against severe illness and death. 
     “We continue to encourage prevention measures to be in place as we identify more positive cases of these variants,” said Dr. Randall Williams, director of DHSS.
     “We also continue to ask that individuals consider getting vaccinated when they are able. The vaccines that are currently available in the United States appear to be effective against these variant viruses.”
     Another variant of concern, B.1.1.7, also known as the UK variant, was first identified in Missouri in February 2021, and there are currently 35 cases in the state. This variant was first reported in the U.S. at the end of December 2020. Evidence from the UK indicates that this variant spreads much more quickly through the population and, given that fact, may rapidly increase the number of hospitalizations and deaths. More studies are needed to confirm this finding. 
     Testing is free and available throughout the state. Visit health.mo.gov/communitytest for resources.
 

​     Spring is here! With the budding trees and warmer weather, it is a great time of year to take a look our health and do a little spring cleaning on ourselves. While some of us use the first of the year to get our nutrition and fitness in check, springtime gives us a sense of renewed hope and another opportunity to set some goals. Spring into health with some of the tips below.
 
     Take your activity outside. The word exercise can be negative for those who think of it as a chore, something hard to accomplish. Increasing activity is a gentler term for getting in some exercise without the pressure of a set program with running shoes and weights. All you need is some comfortable clothing, a good pair of shoes and the great outdoors.
     Taking a walk outside can not only improve your cardio fitness, it can also improve your mood. Need a challenge? Set a step goal and increase your number each week. Try to get your steps up to 10,000 per day over time.
 
    Drink more water. Being hydrated is essential. It helps maximize physical performance, affects energy levels and brain function, may help prevent headaches, may help relieve constipation and can aid in weight loss. 
     The common recommendation is that you drink 64 ounces per day, but this number is different for each individual based on weight, activity level and your environment. If your goal is to get more water in your diet, start gradual. Keep a water journal and increase your amount each day. Add a wedge of lemon or lime for a flavor boost.
 
    Get enough sleep. Research shows that adults need at least 7 hours of sleep each night. Sleep is essential at any age. It empowers the mind, restores the body and fortifies virtually every system in the body. Start by making sleep a priority in your schedule.
     Improve your sleep hygiene which includes your bedroom setting and sleep-related habits. Try to stick to the same sleep schedule every day, even on weekends.
 
     Eat more fruits and vegetables. The recommendations are to eat at least 11/2 to 2 cups per day of fruit and 2 to 3 cups per day of vegetables. Simple ways to get more in are to add vegetables to sauces, blend fruits and vegetables into smoothies or add some vegetables to an omelet. Try the recipe below for a healthy dose of spring vegetables.
 

     The other day a lady came into my pharmacy and during our conversation mentioned she has high cholesterol but is not taking anything for it as the side effects of the medications were too much for her. 
     I informed her that there are new formulations of the old and completely new classes of anti-cholesterol medications, and of course there are supplements that either mimic medications or provide relief through different pathways.  So, I figure there may be more than one more person who could benefit from this conversation and this article will hopefully help others.
     I will not spend words justifying the need for the maintenance of cholesterol.  But I will detail why it is needed, where it comes from, which levels of each part are good, moderate, and bad, and provide a summary of the different ways to lower the body’s cholesterol.  
     Cholesterol is an essential part of every cell structure, is needed for proper brain/nerve function, is the backbone to the creation of sex hormones, and helps transport fat soluble vitamins.  The body gets cholesterol from not only its diet, but also from its own liver.  This allows two pathways for us to reduce the body’s influx of cholesterol and thusly reduce the total cholesterol in the body.   
     To measure if your body has too much cholesterol, we measure three things in the blood: the LDL-Cholesterol, the HDL-Cholesterol, and total Cholesterol. Cholesterol is a fatty substance, so it does not move through the mostly water-based blood in the body.  Due to this, other molecules are necessary for its transport to the areas of need in the body; Low-density Lipoproteins (LDL) and High-Density Lipoproteins (HDL) are these transports.  
     LDLs are the major molecules that transport cholesterol throughout the body, the issue with them is the LDLs seem to encourage the binding of cholesterol to the atrial walls which builds up a plaque that hardens the walls of the arteries.
     HDLs carry unused/unnecessary cholesterol away from the cells and back to the liver for destruction (hence nicknamed “good cholesterol”). 
     Below are the levels for LDL, HDL, and total cholesterol:

LDL
Less than 100 mg/dL     Optimal
100 – 129 mg/dL             Near Optimal
130 – 159 mg/dL             Borderline High
160 – 189 mg/dL             High
190 and above                Very High
 
HDL
Less than 40 mg/dL     Low, major risk factor for heart disease
60 mg/dL and above   Considered protective against heart disease
 
Total Cholesterol
Less than 200 mg/dL   Desirable
200-239 mg/dL              Borderline High
240 and above              High
 
     So, the options to reduce or maintain the body’s current cholesterol levels are changing your diet, exercise level, adding supplements, or prescription(s).   It is good to discuss with your care provider which one, or combination, would be a good start.
     Diet – adding (or increasing) the intake of the following foods have been shown to decrease the cholesterol levels in the body: raw almonds, apples, bananas, carrots, cold-water fish, low fat dairy products (instead of whole), dried beans, garlic, grapefruit, margarine (based with plant sterols) oats, olive oil, raw pecans, salmon, strawberries, raw walnuts, soybeans, and water-soluble dietary fiber. 
     Decreasing the amount of the following foods have shown benefits as well: Saturated fat, fatty meats, dairy (whole), and fried products.  How much of each item and how often should be discussed with your care provider, nutritionist, or knowledgeable pharmacist to make sure you gain the best effect of these changes.
     Exercise – The American Heart Association recommends 40 minutes of moderate- to vigorous-intensity exercise or activity 3 to 4 times a week to get the best gain on cholesterol reduction.
     Supplements – adding these following supplements to your daily regimen have also been shown to reduce cholesterol levels in the body: Chinese red yeast rice extract, apple pectin, CoQ-10, Fiber (soluble), Garlic, L-Carnitine, Lecithin, Vitamin A, Vitamin B, Vitamin C, Cayenne, and Cinnamon. 
     Prescriptions – There are several different classes of cholesterol lowing medications and each one has its own benefit/risk factors (just like all the other options).  It is best to have an honest discussion with your care team to find which variation of these options best suit your needs, capacity to maintain, and reduction of detrimental side effects. 
     Remember to always include all supplements, vitamins, dietary regimens, etc. in your listing of medications for all your care providers.
 
Sean M Crosetti, MBA, PharmD, is Pharmacist in Charge and Owner of Crosetti Health & Wellness in Grain Valley. Crosetti Health & Wellness is located at 510 N. Main in Grain Valley. www.crosettis.com  
 

     If you have diabetes or know someone with diabetes, you may think you need to spend a lot of money on healthier foods and compromise on taste. Not true! There are many great finds all over your Hy-Vee grocery store that fit your budget and your need to control blood sugars.
     You don’t have to purchase special foods, create complicated recipes or only seek out labels that boast “sugar-free” to eat well with diabetes. Here are the best 5 budget-friendly foods that are appropriate for managing your diabetes while still finding joy in the food you eat.
    All foods fit when living with diabetes. These healthy picks by your Hy-Vee dietitians can help take the guesswork out of trying something new, provide a new twist on something familiar and still be budget savvy.
     Try Full Circle Power Bowls if you are looking for a fast lunch or dinner idea.
      “These bowls are a convenient plant-based meal, a delicious way to get your veggies, protein and healthy fats, and help you feel confident about your meal choice. The simple goodness with market-inspired flavors is a great source of fiber and protein – the perfect combo when it comes to blood sugar control,” Shannon Muhs, RD, said.
     Get a vegetable side ready fast with Hy-Vee Short Cuts Grill Pan Asparagus.
Amy Cordingly, RD, likes to take the guesswork out of meal planning with already prepped vegetables that are high in fiber, which can help you feel full longer after a meal.
     “Short Cuts asparagus is already washed and trimmed – no prep work needed. Just bake or grill for a quick side dish. By including non-starchy vegetables at meals, it helps with blood sugar management. They are low in calories and carbs, so make sure they fill up half your plate,”  Cordingly said.
     Yes, you can have something sweet with Zoet Dark Chocolate. Cordingly is also a fan of dark chocolate.
     “Just because you have diabetes doesn’t mean you have to eliminate all sweets. Dark chocolate tends to be lower in sugar than milk chocolate. Look for 70% or higher cacao and add-ins like nuts rather than dried fruit. The key is portion size. Enjoy one to two squares of dark chocolate for a sweet treat after a meal.”
     Level up your breakfast with Hy-Vee One Step Original Bite Size Shredded Wheat. A well-rounded breakfast is important for people living with diabetes, including whole grain and produce.
     “This cereal is a good source of fiber to help slow the rise of blood glucose and keep you full longer. I like to top with fresh berries and pair with a few scrambled egg whites for a well-rounded diabetic-friendly meal choice,” Ashton Ibarra, RD, said.
     Power up your snack with Soiree Pearl Mozzarella.
     You don’t have to give up cheese when living with diabetes; however, it is important to choose ones to better meet your lower fat nutrition needs. Cheese has protein but is also may be high in fat and sodium.
     “Mozzarella cheese is protein rich and pairs well with carbohydrate foods for better blood sugar control. A 1-ounce serving of Soiree Pearl Mozzerella (about 8-9 pearls) is low in sodium and is naturally a reduced-fat cheese. The best part? It still has great flavor, texture and melts well,” Anne Cundiff, RD, said.  
     Another nutrition bonus: Mozzarella provides calcium and vitamin D, which may reduce your increased risk for osteoporosis as a diabetic.
     Your Hy-Vee dietitians enjoy sharing all things delicious in the grocery store and are available to schedule your personal nutrition tour in-person or virtually. Go to https://www.hy-vee.com/health/default.aspx and find your dietitian.
 
     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. Megan lives in Lee’s Summit with her husband Matt, and their 2 children Kennedy (4) & Carsyn (2).
 

     Beginning April 24th, callers in Missouri area codes must dial all ten digits of a phone number to make local calls.
     On July 16, 2020, the FCC adopted an order approving the designation of 988 as the 3-digit abbreviated dialing code for the National Suicide Prevention Lifeline, requiring all telecommunications carriers, interconnected Voice over Internet Protocol (VoIP) providers, and one-way VoIP providers (covered providers) to make any network changes necessary to ensure that users can dial 988 to reach the existing National Suicide Prevention Lifeline: 1-800-273-8255 (TALK) starting July 16, 2022.
     What is the impact of making the 988 a 3-digit dialing code?
     In the area codes where the 988 is an assigned, working prefix, local calls will have to be dialed using all 10-digits of the phone number. To complete all local calls, you will need to dial area code + telephone number. This applies to all calls within your area code that are currently dialed with 7-digits.
     What states/area codes are impacted by this Order?
     There are 37 states and 83 area codes that are impacted by this Order where the 988 prefix is a working prefix and has 7-digit local dialing. This includes the entire Missouri 314, 417, 660, and 816 area codes. 
     Will everyone in the 314, 417, 660, and 816 area codes have to dial 10-digits for a local call or just the people with 988 numbers?
     Yes. Every customer in the entire 314, 417, 660, and 816 area codes will change to mandatory 10-digit dialing for local calls. Dialing 7-digits for local calls will be prohibited for all customers in the entire area code.
 

     Munch madness is upon us as one of the biggest tournaments in college basketball approaches, and with that comes all of our favorite game day snacks.
     It can be easy to overindulge on days like this, but it is important to remember it is only a few days out of the year. And for those trying to reach certain health goals, munching doesn’t have to set you back.
     Overindulging on game day food can upset blood glucose levels; for those trying to manage them, it can lead to high consumption of sodium and saturated fat, and next-day guilt.
     If you are looking for some healthier switches to make to your favorite foods, here are some of your Hy-Vee dietitian favorites:
 
     Add a vegetable platter with a high-protein dip. Our go-to is plain Greek yogurt mixed with ranch seasoning; it tastes the same as popular veggie dips but has much greater nutritional value.
Use low-sodium substitutes when making your game day foods. Easy switches include low-sodium barbecue sauce, low-sodium chips and low-sodium seasonings.
     Use cookie cutters to cut up your favorite fruits to add a fun twist and a more appealing look. This may entice you to reach for that fun shaped fruit over a cookie.
     Try the ever so popular air fryer. Air fryers are great for giving you that great fried taste without soaking the food in oil which leaves a greasy taste.
     Swap out sugary drinks for flavored water. Consuming sugary drinks can greatly increase your blood glucose and may cause you to consume more food than what your body really needs. It is also important to stay hydrated and not confuse hunger with thirst.
     We shouldn’t have to stress over the foods we eat on game days when we are having fun with friends and family. To make this easier, add healthier alternatives and enjoy.
 
     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. Megan lives in Lee’s Summit with her husband Matt, and their 2 children Kennedy (4) & Carsyn (2).
 

     I decided to take a step away from my comfort zone with this month’s installment of Plants on Your Plate and reached out to some of my southern-rooted friends for some insights. Growing up on a dairy farm in south-central Kansas, green beans, corn, and carrots were the most common vegetables at our table.
     The only kind of ‘greens’ I encountered happened at school lunch in the form of canned spinach, which I usually tried to sneak into my empty milk carton. Grown-up me still isn’t a fan of canned spinach, but I do love a good spinach salad. I have also discovered that my family likes kale and swiss chard, so I decided it was time to try something new…and chose collard greens!
    In the south, the term ‘greens’ refers to vegetables whose leaves are eaten when cooked until tender and can include mustard, turnip, beet, and collards. Collards are a member of the brassica family and a ‘cousin’ to cabbage and is sometimes referred to as tree-cabbage or headless cabbage.  
     Most historians agree that collards originated in Greek and Roman gardens around 2000 years ago, though some will go as far back as 5000 years. British settlers brought seeds to the colonies in the 17th century. Today, South Carolina is the top producer of collard greens in the United States and in 2011, declared them the state vegetable.
      Collards, like most leafy greens, are full of powerful nutrients including vitamins A, C, K, and folate, as well as the minerals iron, calcium, magnesium, and of course dietary fiber.
     These key nutrients show promise in the risk reduction and prevention of heart disease and certain cancers, as well as beneficial to eye health, digestive health, healing damaged tissues and preventing neural tube defects in developing fetus’.
     Collards can be grown year-round, but the best quality crops appear in the cooler temperatures in early spring and late fall. When selecting collard greens, look for deep green leaves that are sturdy and free of any wilt or yellow areas, indicating lack of freshness. 
Refrigerate in a plastic bag for up to a week for optimal freshness.
     Prior to cooking, fresh greens should be soaked and swished several times in cold water to remove sandy grit. Collards can be cooked in a variety of ways, and usually starts with trimming out the tough center vein. Leaves can be blanched and stuffed, like stuffed cabbage rolls, or finely chopped and added raw to salads.
     For a truly southern flavor, greens are cooked ‘low and slow’ for several hours with a smoky meat like ham or bacon. The recipe that follows has a shorted cooking time and uses a leaner meat choice, but still produces a delicious flavor. I hope you will step outside of your comfort zone and give it a try!
     Denise Sullivan is a Nutrition and Health Education Specialist for MU Extension in the Urban West Region, programming in Jackson and Platte Counties. For research-based nutrition and food safety information and programs, visit https://extension.missouri.edu/counties/jackson
 

Jackson County Health Department will offer the following COVID-19 testing locations March 15-19:
 
Monday:  Lee’s Summit
This is a Drive-Thru
505 NW Blue Parkway, Lee’s Summit 64063
Registration link: https://jacohd.jotform.com/210315751714852  
 
Tuesday: Grandview
This is not a drive-thru clinic
The View: Grandview- The View Community Center  13500 Byars Rd., Grandview MO 64030.
Registration link: https://jacohd.jotform.com/210316422714848
 
Wednesday: Blue Springs
 This is not a drive thru clinic
Vesper Hall 400 NW Vesper St. Blue Springs
Registration link: https://jacohd.jotform.com/210325345327852
 
Thursday: Lee’s Summit
 This is a drive-thru
505 NW Blue Parkway, Lee’s Summit 64063
Registration link: https://jacohd.jotform.com/210315681414851
 
Friday: Independence
Not a drive-thru
Independence Uptown Farmers Market- 211 W Truman Rd., Independence MO 64050
Registration Link: https://jacohd.jotform.com/210324580814853