January 19 is National Rid the World of Fad Diets and Gimmicks Day. Yes, there really is an official day for it and it is the third Tuesday in January each year.
     If you are like most Americans, at one time or another you have tried a diet fad or gimmick that promised quick and easy weight loss only to find that the weight you lost was gained back in less time than it took to take it off. But how can you spot a fad diet? 
     A red flag should go up if it promises that a large amount of weight can be lost quickly, if fewer than 1,000 calories per day are to be eaten, if special foods need to be purchased, if no risks are provided or if large advance payments or long-term contracts are required.    
     Although not nearly as enticing as flashy diets or celebrity endorsed supplements, the best way to lose weight and keep it off is a balanced diet and regular exercise. Not only will you lose weight with this approach, you will improve your health as well. 
     So how do you get started implementing a well-balanced diet and exercise plan without following a pre-made meal plan, supplements or exercise gimmicks? Follow these three steps and you will be on your way.
 
Step 1: Create a Vision
     What would you like your life to look like in 1, 5 or 10 years? This isn’t a number on the scale. This is the big picture of your well-being. Describe your ideal state of physical and emotional health. What does that look and feel like? Create a vision board by using pictures of your vision if it helps.
 
Step 2: Determine Your Goals
     Goals get you to your vision. These can be reevaluated and changed along the way. Long-term goals are goals you want to reach in 6-12 months. Short-term goals are goals you want to reach in 3-6 months. Examples of long-term goals are to complete in a 5K race or to lose 50 pounds or to increase your strength and muscle mass.
     Short-term goals may be to run 2 miles or to lose 20 pounds or to bench press 200 pounds. Whatever your goals, make them SMART – Specific, Measurable, Attainable, Relevant and Time-based. An example of a SMART goal is:  I will run 2 miles per day on 3 days of the week (M.W,F)
 
Step 3: Write Down Weekly Habits
     Habits are what you do daily/weekly that get you to reach your goals. These are the important things that create a lifestyle change if done consistently.
Examples of habits are eating 3 servings of vegetables each day or walking for 30 minutes daily outside. 
     Small habits help you reach your goals and can add up to BIG changes in your health, fitness, and well-being.
By following these three steps you will be on your way to a healthy new lifestyle.
     And remember, consistency, not perfection, is the key to a permanent lifestyle change. Slow and steady always wins the race
     Need a healthy dinner idea to meet your vegetable goals? Try this veggie-packed Minestrone on a cold evening:
 
 
 

     January has us thinking about wellness and strengthening our immune system. Smoothies and smoothie bowls can be a great way to incorporate more antioxidants through vegetables and fruits, boosting your intake for the day.
     For a smoothie bowl, you can mix the smoothie and then choose your favorite topper for it. In the recipe below, there are three different smoothie topper examples included. Or you can get creative and make up your own mixture!
     A favorite option of mine to include as a smoothie topper is pomegranate arils. Pomegranates are a great source of fiber and vitamin C. They also provide antioxidants, which have been linked to disease prevention and heart health. 
     You can find whole pomegranates and “de-seed” them yourself, or you can purchase the arils (the edible, little seed parts) by themselves. If you have kids, it can be fun for them to see the inside of the pomegranate – it looks like a container of jewels!
     A few tips on selecting and de-seeding if you choose to do it on your own:
     Choose a pomegranate that feels heavy for its size and is plump and round.
     Pomegranates typically can last on the counter for 3 to 4 weeks, or in the refrigerator for longer.
     For the easiest seed removal:
     Rinse the pomegranate and then immerse it under water in a bowl.
     Be sure you can see what you’re doing, and lightly and carefully score the skin in a few places with a sharp knife.
     Then, peel the skin and break segments apart under water. This will prevent the bright-colored pomegranate juice from spraying out and staining clothing!
     You’ll find that the pomegranate arils sink and the skin will float, so the underwater process can help make it easier. You can then strain the seeds and pat them dry to use.
     Whether you top your green smoothie bowl with pomegranate arils, the kiwi medley listed, the berry-melon medley listed, or the orange-mango medley listed, this smoothie recipe offers your immune system a boosting blast and your taste buds some refreshment.
 
     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).
 

     Sadly, willpower doesn’t always win. Stress and life? Those get in the way, too. Therefore your attempt at eating healthy is usually the first to go. But Happy New Year, readers! January marks the start of resolution season, and weight loss typically tops the list. What are you going to do differently this year?
     There is an often forgotten weight management secret – a secret that doesn’t require detox dieting or cardboard meals. This secret is a simple, yet powerful, habit to develop.
 
     Preparation! That’s it! Without this, even the most dedicated healthy eaters can fall off track. Now that you know the secret, here’s how to put forth the effort. 
 
     Stop your Scroll and Make a Meal Plan: There’s no guessing how much time is spent on our phones these days, as a daily average report is sent at the end of each week (whether you were asking for one or not).
     Ever wonder how productive you’d be if you weren’t nose deep in your news feed? Take 20 minutes between social media sites, and sit down and plan a weekly menu. Heck, just worry about the dinner meal (bonus if those dinner ideas have leftovers = lunch the next day).
 
     Don’t Start from Scratch: Sure, the cookbook you received from your grandma has hundreds of wonderful recipes, but the last thing you need to worry about are new menu items while working on this new habit. Start with your go-to meals - tacos, spaghetti or soups, perhaps. Repeat these every few weeks.
     Then, when you’re up to it, add a new recipe – hy-vee.com has hundreds to choose from. Or, take advantage of your Hy-Vee dietitian’s new Healthy Habits program – a weekly meal plan made just for you.
 
     Lean on Frozen Veggies: Just as nutritious as their fresh counterparts, frozen produce should be a staple on your grocery list. First of all, many of us don’t eat the recommended five cups of fruits and veggies daily, and no meal is complete without a pop of color. 
     Brave the cold and take a peek behind the frozen doors. There are so many products that abandon the bland and scream flavor, making it an easy add to your meal plates.

     Ask for Help: Your solution for all your resolutions? Possibly some guidance from a Hy-Vee dietitian. Turn your health goals into action with some assistance from a nutrition expert, as consultations and a variety of programs are offered both in person and virtually.
 
     Life’s hectic, but remember meal planning and eating healthy doesn’t have to be. I dare you to do this year differently. Small steps lead to big wins, and a dietitian found within the walls of Hy-Vee can help you attain anything you want. During year 2021, be sure to make your health priority number one! 
 
The information is not intended as medical advice. Please consult a medical professional for individual advice.
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).
 

​     While the onset of fall typically makes people think of pumpkins, the entire family of winter squash remind us of the change in seasons. This family of vegetables are uniquely beautiful with ribbed or bumpy skins, irregular shapes, and vibrant colors ranging from yellow to orange to dark green or even multi-toned. 
     In comparison to their summertime cousins, winter squashes have a denser texture and richer flavor with firm flesh that holds up well in hearty soups, stews, casseroles, breads, and desserts.  
     Squash are members of the Cucurbitaceae family, commonly known as gourds, which makes them related to cucumbers, muskmelons and watermelons. Squash is one of the oldest known food crops, dating back at least 8,000 years. Archaeological remains have been found in ancient cliff dwellings in the southwestern United States and Mexico. Winter squash is known for its long keeping time, even several months, when kept in cool, dark environments. 
     One of the most popular winter squash varieties is the bulbous shaped butternut squash. The creamy off-white to tan skin contrasts sharply with the bright orange flesh, a clue to the high vitamin A content. Butternut squash is also rich in vitamin C, vitamin B6, protein, fiber, magnesium and potassium.
     While similar in flavor and texture as sweet potatoes, butternut squash has about half of the carbohydrate, so is a very popular choice among people managing diabetes. As a rich source of potassium, it is also a smart choice for someone managing high blood pressure.
     When selecting butternut squash, look for a firm, blemish free skin that feels heavy for its size. Avoid vegetables with wrinkled or soft spots. The rind should be very hard and difficult to pierce with your fingernail. With the hard rind, preparing this vegetable can be intimidating for those less familiar with this vegetable. 
     As with any vegetable, begin by washing under warm water, using a brush to remove dirt and debris. The squash can be simply cut in half lengthwise, the seeds scooped out and oven roasted, similar to spaghetti squash, with the pulp scooped after roasting. To have cubed squash, cut off the stem and blossom ends, and cut the squash in half, above where it rounds out.
     The two sections can now be easily peeled with a vegetable peeler, or if the intent is to stuff as part of the preparation, the rounded end can be left unpeeled. Each section can then be cut in half lengthwise, resulting in the solid ‘neck’ portion than can be cut into cubes, and the ‘bowl’ portion where the seeds are located. The seeds are then scooped out and can roasted like pumpkin seeds.
     At this point, the flesh can be cubed and either roasted, boiled or even eaten raw. I personally prefer roasting, as it brings out a richer, sweeter flavor that is suitable as a side dish on its own, pureed for baked goods like muffins, or in a soup like the recipe below.
     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/
 
 
 

     For many of us, the holidays are as stressful as they are joyful. These weeks are filled with family gatherings, eating temptations and special occasions. Add COVID-19 to the mix and this holiday  season’s stress levels may be at an all-time high.
    Stress can have serious repercussions on your health. If you are feeling the world on your shoulders, try some of these lifestyle tips to relax and get a good night's rest.  
 
Meditation
     Meditation has been scientifically proven to help alleviate stress after just eight weeks of a regular practice. Meditation has been shown to ultimately reprogram the brain to become more open and less reactive and better able to cope when life’s stressors start accumulating. Not sure where to start.
 
Try these tips:
     Simply sit or lie comfortably, close your eyes, breath naturally and focus your attention on your breath. Try to maintain this meditation practice for two to three minutes to start. Try a YouTube meditation video for at least 15 minutes and try to follow along before you go to bed or first thing when you wake up.
     Try an app. There are several apps such as Calm and Headspace that can help you start your meditation practice.
     Breathe in through your nose and exhale through your mouth slowly at least 6 times when you start to feel stress.
 
Be Active
     Exercise is not only good for your waistline and your heart, it is also one of the best ways to alleviate stress. The benefits are strongest when you exercise regularly.
     Exercise can also improve your sleep and a rested mind is a more peaceful mind. Think you have to go the gym and sweat it out? Not at all. Just go for a walk, dance or ride your bike. Any activity such as walking or jogging that involves repetitive movements of large muscle groups can be very stress relieving.
 
Eat to Reduce Stress
     Foods can help reduce stress in many ways. They can help calm you by releasing serotonin, strengthen your immune system, and fight depression. Some of the best foods to combat stress are whole grains, citrus fruits, salmon or other foods high in Omega-3 fatty acids such as chia seeds or flaxseeds, nuts, dark leafy greens, avocados and warm beverages such as herbal tea.
     A diet full of salt, sugar and refined carbs can make coping with stress even worse.
     Whatever you choose to cope with stress this season, just remember that self-care is one of the best gifts you can give to fully enjoy the holiday season.
     Try this stress-relieving recipe:
 

​     “I’m going to be bad and have a little treat tonight.” How often do we hear sentiments similar to this shared, especially around the holidays? But is enjoying a dessert actually “bad?”
     The answer is no. As a registered dietitian, I’m happy to set the record straight on this one.
     Our bodies have a variety of needs. Vegetables, fruits, whole grains, proteins (dairy is included in this category) and healthy fats are five main categories that help us meet nutrient needs. Eighty percent of the time, the balance of those foods are what helps us feel our best.
     Getting enough of these “everyday” category foods helps promote steady energy levels, balanced moods, optimal focus and brain health, heart health, endurance/stamina, and overall sets us up to put our “best foot forward.” We want to make sure that we are getting everything our bodies need to function well.
 
     Twenty percent of the time, there is room to enjoy some of those foods that we might not prioritize as everyday foods, but can still impact our quality of life. Enjoying favorites is an important part of wellness and balance, especially relationally when enjoying meals with loved ones. Part of having a healthy relationship with food includes flexibility, variety, and choosing foods you like.
     So there’s no need to throw away the idea of enjoying your favorite holiday sweets. Instead, consider throwing away the mentality that it’s “bad” to enjoy your foods. Aim to meet your nutrient needs with a variety of veggies, fruits, whole grains, protein and healthy fats, and give yourself a chance to savor the foods that don’t fit into those categories but bring you a little more joy.
     Try this recipe for Dark Chocolate Nut Bark. It’s a little bit of both, offering “everyday” foods including healthy fats from almonds, walnuts and pepitas, and fruit in the form of dried apricots. It also has chocolate, as the name implies. Chocolate does have some antioxidant properties. Even more importantly, it’s a tasty option that a balanced lifestyle can definitely have room for.
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).
 

     November is National Diabetes Month. Diabetes is a disease that is well known, but not often well understood. Many people assume that the nutritional management of diabetes involves just limiting sugar, but this is not the case.
     A variety of nutrients impact the health of a person with diabetes. Though an individual with diabetes must monitor multiple nutrients, nutritional management of diabetes does not have to be hard.
     The first nutrient that a person diagnosed with diabetes should understand is carbohydrates. All carbohydrates, whether complex (chains of sugars connected to each other) or simple (individual sugars), will impact blood sugar. Complex carbohydrates take longer to digest, and thus have a blunted impact on blood sugar levels when compared to simple sugars.
     Fiber-containing carbohydrates are the slowest to digest, and choosing high-fiber sources of carbohydrate is crucial to keep blood sugar under control. It is not necessary for individuals with diabetes to eliminate carbohydrates; rather, they should focus on consuming high-fiber carbohydrates and avoid consuming large amounts at any one time.
     Monitoring fat intake is another important component of diabetes management. Individuals with diabetes are at an increased risk of heart disease, and following a heart-healthy diet is essential. Increasing intake of unsaturated fats — such as those found in nuts, seeds and seafood — while simultaneously limiting saturated fats — such as those found in processed foods and animal products — will help promote heart health.
     High-fiber foods, in addition to helping control blood sugar, also help control cholesterol levels, simultaneously promoting both heart and diabetes health. Finally, decreasing sodium intake is also important to help control blood pressure and support heart health.
     Despite all of these guidelines, meal planning for individuals with diabetes does not have to be complicated. Half of the meal or plate should be filled with non-starchy vegetables (any vegetable besides corn, peas, potatoes and winter squash). Vegetables provide fiber with minimal carbohydrates or calories, helping to stay full with little to no impact on blood sugar.
     A quarter of the plate should be a high-fiber carbohydrate. Included in the carbohydrate section are potatoes, corn, peas or winter squash, grains such as pastas, rice or breads, and fruits. The remaining quarter of the plate should be a lean protein. Chicken, fish, turkey or lean cuts of beef or pork would go here, as well as non-meat protein sources such as cheese, tofu, nuts or seeds.
     Following this basic guideline of half vegetables, quarter carbohydrate, and quarter lean protein, helps make meal planning straightforward for anyone, diabetes or not.
     Making dietary changes to help control diabetes does not have to mean giving up favorite foods. Most all foods can be consumed in appropriate amounts. Many recipes can also be modified to decrease carbohydrate intake or improve the fat or sodium content. Try out our low-carb Crustless Slab Quiche recipe to go alongside your favorite pastry at your next Sunday brunch!
 
     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).
 

     The Jackson County Health Department will offer COVID-19 testing at the following sites the week of November 23rd—25th: :
 
Monday, November 23, 2020:
City of Lee’s Summit,
616 NE Douglas St., Lee’s Summit 64081
This is a drive-thru clinic.
Register: https://form.jotform.com/202933414559155
Tuesday, November 24, 2020:
The View Community Center, 13500 Byars Road, Grandview
This will be a walk-in clinic. Limited individuals will be allowed in the facility at one time due to social distancing protocol. Clients may be required to wait outdoors under covering. Please dress appropriately.
Register: https://form.jotform.com/203095492043149
Wednesday, November 25, 2020: 
Vesper Hall, 400 NW Vesper ST, Blue Springs
This will be a walk-in clinic. 
Limited individuals will be allowed in the facility at one time due to social distancing protocol. Clients may be required to wait outdoors under covering. Please dress appropriately. Register: https://form.jotform.com/202946069499168
     Please note: results will be delayed due to the Thanksgiving holiday.
     Pre-registration is not required but highly encouraged. Due to increased demand, openings for walk-ins are not guaranteed.
 

     Pears are especially popular in the fall and in holidays dishes; however, they have gained year-round popularity due to being versatile in many dishes. It’s easy and delicious to incorporate pears into sweet or savory dishes, and you add a whole lot of nutrition.
      At Hy-Vee you will find several varieties ranging from Bartlett, Anjou and Red Anjou to Bosc.
     Selecting, storing and preparing pears doesn’t have to be difficult with these easy tips. Select pears that have a slight give when gently pressed at the top. Pears ripen from the inside out, so softness overall may indicate over ripeness.
     Store at room temperature, or inside a paper bag if pears are hard or firm and needing to ripen. Prepare by washing with cold water before eating. No need to peel, just slice pears in half and take out the core with a knife or melon baller.
     This fun fruit is high in fiber – which helps keep you full – and potassium, a powerful player in hydration, muscle and nerve functioning and regulating blood pressure. Potassium may also aid in reducing blood pressure and water retention, protect against stroke and prevent osteoporosis and kidney stones.  Pears also are an excellent source of vitamin C, a defender of cell health as an antioxidant.
     The sweetest, juiciest varieties are found at Hy-Vee – there’s no com-pear-ison!
 
     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).
 
 
 

     More than likely, you or someone you know has diabetes. Just over 1 in 10 or 34.2 million people in the U.S. have diabetes, and 1 in 3 American adults or 88 million have pre-diabetes.
     November is American Diabetes Month and the following are some tips to help those with diabetes or pre-diabetes lower their blood sugar and manage their diabetes better.
 
Eat a Variety of Food
     Often times my clients are very upset and frustrated when they are first diagnosed with diabetes because they are afraid they have to give up all of their favorite foods. But the key to eating healthy for diabetes isn’t about deprivation it is all about balance. All foods can fit into a diet for diabetes.
     Fill half your plate with non-starchy vegetables, a fourth with lean protein such as lean meat, chicken or turkey without skin, fish, eggs, nuts, beans or tofu. Fill another fourth with a carbohydrate food such as a whole-grain, fruit or a starchy vegetable such as a potato or corn.
     Add a serving of dairy if you would like such as milk, yogurt or cheese.
     Can you ever have sugar again? Sure! You will just need to learn how to fit in those sugary treats. Speak with a registered dietitian to help you manage carbohydrates and read labels.
 
Avoid Sweetened Beverages
     If you are a regular soda drinker, work on cutting back. Higher sugar foods especially in liquid form can cause your blood sugar to spike. Start with how much you are drinking now and keep reducing until you aren’t drinking any at all.
     You can still fit in a sweetened beverage in occasionally, but you just might find that once you get them out of your diet, you don’t miss them at all. Water is always the best for hydration.
 
Eat at Regular Times
     Work on a regular pattern of eating especially if you are taking medications for diabetes or insulin. Talk with your doctor about the best time to take your medications based on your eating pattern.
     If you skip a meal your blood sugar may dip down too low and cause symptoms such as dizziness, lack of coordination, confusion, shaking or sweating or loss of consciousness. Blood sugar that goes too low (hypoglycemia) can be life threatening if not treated immediately.
 
Watch Your Portions
     Eating healthy foods is a step in the right direction, but watching your portions is just as important. A serving of meat or poultry is about the size of a deck of cards.
     One serving of rice or pasta is a half cup or about the size of a tennis ball. A serving of a potato is the size of a computer mouse. Controlling portions is key to managing blood sugar.
 
Be Active
     Physical activity is an important part of managing blood sugar and staying healthy. Physical activity lowers blood sugar, lowers blood pressure, aids in weight loss and improves mood. Find what you enjoy doing and do more of it. Use a step counter to increase your daily steps.
     For more information about diabetes you can visit the websites of The American Diabetes Association (ADA), The Centers for Disease Control and Prevention (CDC) and the National Diabetes Education Program (NDEP).
 
     Try this healthy recipe for your next taco night!