​     Since the Covid-19 outbreak, more families are eating at home. Eating at home not only saves you money, it saves you fat, sodium and calories too. Studies show that individuals who eat out daily are taking in about 200 extra calories a day.
     Lack of time, a lack of resources or a lack of knowledge may keep some from cooking at home. Nobody wants to spend hours in the kitchen prepping, cooking, and cleaning up every night. But you don’t have to be a pro to make meals that are quick and healthy. With many wanting to avoid eating out, it’s the perfect time to get back into the habit of cooking again. 
     Planning is the first step to dining in. Take one morning or afternoon to plan your meals for the week. Look on your calendar and choose which nights you want to eat at home. Find some quick and easy recipes that your family all enjoys. A quick search on the internet should give you some ideas. Check your pantry and refrigerator to see what ingredients you have on hand and make a list of the remaining items you need.
     Next, prep as much as you can beforehand. Cutting up vegetables and having meat cut up and cooked when you have time saves time and relieves stress when you don’t have the time. Now everything is ready to go when needed.
 
Here are some other tips for creating a meal in a minute:
Use your slow-cooker or instant pot. Although it takes between 6-8 hours to cook, putting the ingredients in the slow-cooker before you leave for the day only takes a minute and then a meal is ready to eat right when you get home. Simply throw in a protein source such as beef, chicken, or pork, add a little bit of liquid such as chicken broth, juice, soy sauce, or any other of your favorite flavorings. Add in a dash of seasonings and some cut vegetables to make it a complete meal. And instant pots can cook ten times faster than traditional methods saving you even more time.
Use convenience foods. Grocers offers precut fruits and vegetables to help you save time when you’re making a meal at home.
Try getting meal kits delivered to your door. Although there is prep involved, everything you need is there and ready to go.
Find recipes with five ingredients or less. The less ingredients, the less prep work. Try this quick and easy delicious fish recipe:
 

      While school’s in session, 22 million kids rely on the National School Lunch Program for free and reduced-price meals. But the need for food continues into summer months. Therefore, Hy-Vee, in partnership with Kellogg’s and Keurig Dr Pepper, has launched its End Summer Hunger campaign. During the month of July, for every qualifying purchase at a Hy-Vee grocery store, one meal will be donated to Feeding America food banks in Hy-Vee’s eight-state region.
     The goal is to provide 1.5 million meals to children and families in need. You can do your part by purchasing one of the following products at a Hy-Vee location near you: Kellogg’s Frosted Mini-Wheats, Kellogg’s Club crackers and Town House crackers, CORE Hydration (six-pack), select Bai Antioxidant Infusion drinks (six-pack), and Evian Natural Spring Water (six-pack). Need some delicious, yet nutritious, ways to use these products? Let your Hy-Vee dietitian be of some help. 
 
Kellogg’s Frosted Mini-Wheats: Rise and shine with your new morning meal. Forgo the toaster pastries this month, and pour a bowl of belly-loving, bite-size biscuits. Made with 100% whole grains, these tasty squares pair perfectly with your choice of milk. Simply slice up a peach on the side, and you can feel proud about your meal as well as your donation to families in need.
 
Kellogg’s Club crackers and Town House crackers: Flaky. Buttery. Dare I say more? These crackers are the perfect vehicle for any flavor of hummus or guacamole dip. In addition, they make a wonderful stand-alone snack or part of a party platter with delicious cheeses and low-sodium deli meat. Join the End Summer Hunger club with Club or Town House crackers.
 
CORE Hydration (six-pack): Feel good to your core by helping those who need it most. CORE Hydration can come in clutch during these hot summer months when dehydration can hit the danger zone. CORE is balanced with electrolytes and minerals to work in perfect hydration harmony, keeping you happy and energized.
 
Bai Antioxidant Infusion (six-pack): The goal is saying good-Bai to summer hunger once and for all. If you’re worn out on water, kick those taste buds up a notch while keeping calories low. Whether you prefer peach or are just fond of all things fruity, there’s a Bai beverage flavor just for you. 
 
Evian Natural Spring Water (six-pack): Cheers! Yet another water choice to consider when thinking of those who need it most. This particular water option takes the hassle out of hydration, plus it’s the perfect canvas to jazz up by throwing in slices of lemon, lime and mint.
 
     Summer hunger may be temporary, yet its impact can last a lifetime. Research shows children who miss breakfast and lunch are more likely to be sick, inattentive and disruptive when they return to the classroom. In addition, more families have struggled this year because of the effects of COVID-19. If you’re hungry to help, stop by your local Hy-Vee store and pick up one of the products mentioned above. Let’s all do our part to end summer hunger to ensure families have access to meals no matter the month of the year. 
 
     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).
 

     July is National Ice Cream Month. Kids of all ages love ice cream! After all, what’s not to love? It’s creamy, sweet and delicious. Ice cream is a favorite summertime treat. We know it may contain extra calories from fat and sugar so we want to watch portions for good health and to be able to fit into our summer wardrobe!
     One strategy is to try a healthier version. The frozen section at the grocery store is filled with low-sugar, vegan or low-fat options, but if none of those please your palate, try making your own healthier version.
     By using fruit, dairy alternatives or other delicious good-for-you ingredients, you can whip up a delicious summer treat without all of the fat and calories in traditional ice cream.
     Here is a fabulous frozen ice-cream alternative recipe with a healthy twist for you to enjoy this summer. Who says you can’t have your dessert and eat it, too?
 
 

​     While they may not be a common staple at your house, beets are loaded with nutrition benefits. From liver support and increased exercise performance, to better bones and overall heart health, nothing beats eating a beet!
     Beets are dietitian-approved for many reasons – mainly because they are a natural, energizing food that relaxes blood vessels for easier blood flow and oxygen delivery through the body. A single beet (a diameter of 2 inches) provides fiber, electrolytes to keep you hydrated, is rich in potassium which may help lower blood pressure, has less than 6 g sugar and only 35 kcals.
 
3 Reasons Why You Should Be Eating Beets
 
     Heart-Healthy: Beets can help lower blood pressure by relaxing your blood vessels for easier blood flow and increasing oxygen delivery throughout your body. Beets are also rich in potassium.
 
      Boost Athletic Performance: Beets are a natural, energizing food due to the power of nitric oxide. Nitric oxide boosts the volume and speed of oxygen and nutrient delivery throughout the body to help extend endurance, improve intensity and lessen recovery times. Beets are also rich in antioxidants and electrolytes, so skip the pre-workout mix and opt for beet juice. Adding beet powder or frozen riced veggies to your smoothie is another simple pick-me-up option!
 
     Find Your Inner Foodie: Beets are a natural food-coloring option and an easy way to add a bright burst of color to any meal or dessert. From dips to salads and desserts, the ideas are endless! For more beet recipe ideas, check out www.hy-vee.com/recipes. 
 
     Don’t skip a beet – burger, that is! Ever thought about adding beets to your next veggie burger? Beets’ earthy, unique flavor is made for grilling. Savor the smoky flavor of a beet burger which rises to new heights when prepared on a grill.
 
     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 host traveling immunization clinics throughout Eastern Jackson County in an effort to make required school immunizations more accessible for families and students during COVID-19. 
    From July 7th through August 19th, Jackson County Health Department nurses will travel to different cities each week and provide immunizations to students. The clinics will be open Tuesday through Friday from 8:30am to 6:00pm.
     A separate clinic for kindergarten students will be available at the Jackson County Health Department in Independence from July 7th through August 21st, Tuesday through Friday, 8:00am—6:30pm.
     Missouri law requires students to be up-to-date on immunizations. The state of Missouri does not plan to waive this requirement to provide extra time to get vaccinated as of June 10th. If immunizations or waivers are not completed before the start of the school year, students cannot attend school until the requirements are met. 
     “As we navigate COVID-19, it remains essential for families to stay up-to-date on school immunizations,” Jackson County Health Department Director Bridgette Shaffer said.
“Although immunization clinics will look different this year, our staff is committed to providing resources to help students and families.”
     For both kindergarten and traveling clinics, registration must be completed at least one week before the scheduled visit. Walk-ins will not be taken. The health department can’t guarantee a second appointment if the first is missed.
     To ensure the safety of staff and patients, early arrivals will not be permitted to wait in the clinic. It is recommended that parents and students show up no more than five minutes before their appointment and wear a mask or cloth covering. Students may only be accompanied by one parent or guardian.
     These will be the only clinics provided by the health department for the back-to-school season. Parents are encouraged to sign up as soon as possible to secure their desired date and time. The full schedule and registration links can be found at jacohd.org/events.
     Stay up-to-date on back-to-school immunization schedules and sign-ups by following the Jackson County Health Department social media accounts (@jacksoncountyhd) or signing up for updates on their website (jacohd.org).
 

​     Grilled foods can be a very healthy choice, but you may have heard that grilled foods may increase the risk of cancer. So what are the facts? Are grilled foods healthy or not?
     Grilling over high heat releases fat from cooking meat. While this way of cooking can be very heart healthy due to the release of these fats from meat, according to the National Cancer Institute some potentially harmful chemicals can form when fat burns over an open flame.
     Other chemicals form when high heat causes a chemical reaction in the cooking meat. Animals exposed to very high levels of these harmful chemicals, called carcinogens, may develop cancer. The jury is still out on whether these carcinogens affect humans, but there are some limited scientific studies suggesting that high consumption of well-done, fried, and barbecued meats is associated with various types of cancer.
     Don’t let these studies scare you away from grilling. There are some general guidelines to make grilling safer. Here are some tips:
 
Clean the grill before cooking! The leftover char from that last cookout contains the chemicals we are trying to avoid.
Avoid direct exposure of meat to open flame and avoid prolonged cooking times.
 
Cook your meat thoroughly, but don’t overcook it – use a thermometer to achieve the proper internal temperature.
 
Flip meat frequently as it cooks. This reduces the amount of harmful chemicals produced during cooking.
 
Cook lean meats. Remove skin and visible fat before grilling and choose leaner cuts to reduce the amount of fat that releases from the meat.
 
Remove heavily charred or burned crust from the meat before consuming.
Try grilled vegetables and fruits instead of meat. Vegetables and fruits are not only tasty when grilled, they contain little to no cancer-causing chemicals
 
Grilled meats can be healthy and delicious. By following the tips above you will avoid any potentially dangerous chemicals and enjoy your outdoor summer meals.
 
Try this delicious recipe for your summer outings: 

     Are you drinking enough water? To figure out how much water you need each day, take your body weight in pounds and divide that in half – that’s how many ounces of water per day that you should be drinking for your body to function properly.
     For example, a 150 lb. person needs 75 ounces of water per day. You need even more water if you exercise or have a very active job or if you work outside in the heat. When you sweat and breath, you lose tiny droplets of water and all of that needs to be replenished. Other liquids can contribute to your water intake (i.e. milk, coffee, tea), but water should be the main liquid you drink throughout the day.
     Every system in our body needs water: It regulates our body temperature, helps eliminate waste, carries nutrients and oxygen to our cells, helps lubricate our joints and keeps our organs functioning properly. Water is crucial for our immune system, quality of sleep, memory and our mood. If a person is just 5% dehydrated, he or she will feel sluggish and may experience a lower mood and concentration level.
Infusing water with fruit and herbs is a refreshing way to make drinking water more exciting, and perhaps help you reach your daily water goal.
     To enjoy a refreshing strawberries and thyme combination, here’s all you do:
Add 7 sliced strawberries and 3 sprigs of thyme to 1 quart of water. Refrigerate for 2 hours or overnight for a more intense flavor.
Strawberries are high in vitamin C, which helps support our immune system, and thyme is known for its herbal calming properties.
 
     Another wonderful “spa-like” combo is lemon and cucumber. To make this, here’s all you do:
Slice ½ cucumber and ½ lemon and add them to 1 quart of water. Refrigerate for 2 hours or overnight for a more intense flavor.
Cucumber are high in water themselves with an earthy flavor, and lemon is high in vitamin C and is a gentle diuretic which helps “cleanse” the body.
 
     Another tip to help you stay hydrated: Eat fruits and vegetables that have a high water content such as cucumbers, watermelon, pineapple, iceberg lettuce, tomatoes, blueberries, broccoli, cantaloupe, grapefruit and pears. This is yet another benefit of eating fruits and vegetables each and every day.
     If you’re drinking enough water – congrats! Keep up the good work! If you’re not drinking enough water, think about what steps you could take to accomplish this. You could fill a pitcher with water and your favorite fruit or veggie and herb combo, place it in the fridge and set a goal to have consumed your recommended amount by the end of the day.
     Or keep your favorite water bottle available and decide how many times you need to drink and re-fill it throughout the day. Write down your goal and track how many days you achieve that goal. Make it fun! Involve your friends or family in your endeavors.
Enjoy summertime and soak up the heat – but remember to provide and replenish your body with all-so-important water.
 
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).
 

     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!
 
 

​     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).
 

     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).