Holiday traditions and delicious food go together like mashed potatoes and gravy! So what’s a person with diabetes to do? As a registered dietitian, I have solutions.
     Simple ingredient substitutions and simple cooking techniques are all you need to save calories and carbohydrates throughout the season. These little changes add up to success managing your diabetes while you enjoy the best of food, family and friends at the holidays.
     Try these tips and side dish recipe to keep your favorites on the table as you enjoy the holiday season with diabetes.
Your Hy-Vee dietitian’s tips & tricks –
Use measuring cups as serving utensils. Think of them as a tool that gives you control and information about how much is on your plate.
     Assess the buffet before you start filling your plate. Then select only those foods you truly enjoy and keep MyPlate in mind as a guide for balance and variety. This saves calories and carbohydrates from foods that don’t give you enjoyment, and saves room for those that do.
     Simply choose a smaller plate. You’ll automatically reduce your portion sizes and trick your brain into thinking you’re eating abundantly when you see a beautiful, full – yet smaller – plate of your favorites.
    Tracey Shaffer, RDN, LD is a registered dietitian at the Blue Springs Hy-Vee. She can be reached at tshaffer@hy-vee.com. The information is not intended as medical advice.
     Please consult a medical professional for individual advice. ​

Creamy Garlic Mashed Cauliflower
Rich and creamy, mashed cauliflower in place of mashed potatoes saves you 16 grams of carbohydrate, the same amount as a standard slice of bread, and 65 calories, per generous ¾-cup serving.
Serves: 4 (3/4 cup = 1 serving)
 
All you need:
8 cups cauliflower florets (approximately 1 large head of cauliflower)
4 cloves garlic, peeled and crushed
1/3 cup non-fat buttermilk
4 tsp extra-virgin olive oil, divided
1 tsp butter
½ tsp salt
Freshly ground black pepper, to taste
Snipped fresh chives, for garnish
 
All you do:
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12-15 minutes. (Alternately, place florets and garlic in a microwave-safe bowl with ¼ cup water, cover and microwave on HIGH power for 3-5 minutes or until soft.)
Place the cooked cauliflower and garlic in food processor. Add buttermilk, 2 tsp olive oil, butter, salt and pepper. Process until smooth and creamy.
Transfer to serving bowl. Drizzle remaining olive oil over top and garnish with chives. Serve hot.
 
Source: www.eatingwell.com
Nutrition Facts per serving: 107 calories; 7 gm fat (1 gm saturated, 4 gm monounsaturated), 3 mg cholesterol, 10 gm carbohydrate, 4 gm fiber, 5 gm protein, 339 mg sodium. 150% daily value vitamin C.
 

     Although we can get sick any time of year, the winter months can be especially hard, leaving most of us looking for ways to avoid illness. Exercise can be beneficial to building your immune system and there are many forms of exercise to choose from.
 
Walking
     During cold and flu season taking a walk is more than just exercise. It can also help protect you from getting sick. A Harvard Medical School study found that “of over 1,000 men and women [found that] those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.” All the more reason to add a walk around the neighborhood to your daily routine!
 
Weight Training
     Consistency and moderation is key when it comes to strength training and the immune system. While a sporadic and/or an overly strenuous weight training program can be taxing to the immune system, a program of lifting several times a week and building at a gradual pace may have positive effects on your immunity. Moderate weight training reduces overall stress, allowing your body to produce more of the infection fighting white blood cells our bodies need to fight germs and stay healthy.
 
Yoga
     Practicing yoga, even just once a week, can have positive effects on your immune system. As mentioned above, the stress relief builds germ-fighting white blood cells. Additionally, the breath work in yoga—emptying and filling the lungs—helps to keep stale air from lingering in the lungs, which promotes respiratory health. Deep breathing can decrease stress and increase energy levels, which in turn boosts the immune system helping you to get and stay well.
 
Cycling
     A medical study published in “The Aging Cell” found that exercise, specifically cycling, can protect the immune system. The study compared the T-cell counts of 125 adult cyclists between the ages 55-79 to people the same age, and younger, who did not exercise regularly. T-cells are known to help the immune system fight infection and tend to diminish as we age. The cyclists not only had higher T-cell activity than people their age but were producing the same level of the infection-fighting cells as young adults.
 
     Making time to add physical activity to your daily life is beneficial to more than just your waistline. Adding even 20 minutes of your favorite activity each day can help you fight infection and stay healthy.
 
     You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
 
     Sally Whitaker is a Pilates and Yoga instructor with 15 years of experience teaching group classes and private clientele, primarily in Independence. During the summer months, you can find her teaching Sunset Yoga at Armstrong Park in Grain Valley.
 

​     November is Diabetes Awareness Month. Did you know that one in 11 Americans have diabetes or that someone is newly diagnosed with diabetes in the U.S. every 23 seconds? We also know that 86 million Americans are at risk of developing diabetes.
     There is no better time than now to prepare yourself for the upcoming holidays and to learn healthy eating strategies for lifelong behavior change to prevent, delay or manage diabetes. Managing diabetes is about controlling blood sugar levels.
     One method of meal planning to control blood sugar levels involves counting carbohydrates. To better understand carbohydrate counting (aka: carb counting) one must learn what foods have carbohydrates and their portion sizes.
 
     Foods that contain carbohydrates and recommended to be counted:
Dairy: milk and yogurt
Grains: bread, pasta, cereal, crackers, oatmeal, rice
Starchy vegetables: potatoes, corn, peas
Vegetable proteins: Beans (any variety), soy products
Dessert foods/beverages: Regular soda, juice drinks, cakes, cookies, candy
Fruit: Fresh, canned, frozen and juice-based
     To figure out how much carbohydrates packaged foods contain, look to the food nutrition facts panel. First check serving size, followed by total carbohydrates. Foods that do not have a food label will require an estimation of how much carbohydrate is in it. When planning meals as a diabetic, 1 serving of a carbohydrate food equals about 15 grams.
 
     A few food examples with approximately 15 grams of carbohydrates:
1 tennis ball of fresh fruit
1 slice of bread
½ cup cooked oatmeal
¼ of a large baked sweet potato
1 cup milk (skim to whole)
½ cup cooked beans (ex: black, kidney, etc.)
 
     The amount of carbohydrates one needs will vary on the individual. A great place to start is 15 to 20 grams at snacks and 30 to 45 grams at meals.  A person’s carbohydrate amount will depend on many factors; an individual’s activity level and prescribed medications will influence how many carbohydrates your body can handle to keep your blood glucose in a healthy range.
     Animal-based proteins (ex: chicken, eggs, fish, beef, etc.), healthy fats (ex: nuts, seeds, oils, etc.), and non-starchy vegetables (ex: lettuce, tomatoes, mushrooms, broccoli, cauliflower, peppers, etc.) have either no carbohydrates or contain little carbohydrate. These foods, especially non-starchy carbohydrates, should always be included on your food plates. However, it’s generally easier to not focus on including these foods in your carb counting.
     Whether you are a diabetic needing more assistance to manage your blood sugar, pre-diabetic or have never had your glucose measured, a registered dietitian is available to help you better understand. Try this recommended fall favorite recipe, Chicken Enchilada-Stuffed Spaghetti Squash.
 
   Tracey Shaffer, RDN, LD is a registered dietitian at the Blue Springs Hy-Vee. She can be reached at tshaffer@hy-vee.com. The information is not intended as medical advice.
     Please consult a medical professional for individual advice.
 

Chicken Enchilada-Stuffed Spaghetti Squash
Serves 4 (1/2 stuffed squash half).
 
All you need:
2 (8 oz each) boneless, skinless chicken breasts
1 (2 1/2 to 3 pound) spaghetti squash, halved lengthwise and seeded
1 1/4 cups red enchilada sauce, divided
1 medium zucchini, diced
1 cup shredded pepper Jack cheese
 
All you do:
Position racks in upper and lower thirds of oven; preheat to 450 degrees.
Place chicken in a medium saucepan, add water to cover and bring to a boil. Cover, reduce heat to low and gently simmer until an instant-read thermometer inserted into the thickest part registers 165 degrees, 10 to 15 minutes.
Transfer the chicken to a clean cutting board and shred with 2 forks. Transfer to a large bowl.
Meanwhile, place squash cut-side down in a microwave-safe dish and add 2 tablespoons water. Microwave, uncovered, on HIGH until the flesh is tender, about 10 minutes. Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400-degree oven until the squash is tender, 40 to 50 minutes.
Use a fork to scrape the squash from the shells into the large bowl. Place the shells on a broiler-safe pan. Stir 1 cup enchilada sauce, zucchini, 1/2 teaspoon pepper and 1/4 teaspoon salt into the squash and chicken. Divide the mixture between the shells; top with the remaining 1/4 cup enchilada sauce and cheese.
Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes. To serve, cut each shell in half.
 
Nutrition Facts per serving: 408 calories, 22g fat, 11g saturated fat, 136mg cholesterol, 426mg sodium, 20g carbohydrates, 4g fiber, 7g sugars, 34g protein. Daily values: 22% vitamin A, 32% vitamin C, 28% calcium.
 
Source: EatingWell, Inc.
 

     Whew! It is crazy cold here in the Valley of the Grain! I’m pretty sure that fall lasted an entire 3.7 days, right? Isn’t that how it always goes? We are so over the heat and long for the cooler, sweatshirt wearing, windows open, leaves falling months and BAM, we get 3 days. Good gravy. Well, now that we have busted right into the winter weather (I’m going to call it that because at the time of writing, it is a balmy 8 degrees outside), it’s time to see how in the world we can stay healthy.
     I’m going to give you the benefit of the doubt and assume that you ate all of the right things, went to the gym, drank all the water and are simply reading because you have all the time in the world. Right?
     You have no fear of the flu bug hitting your home, attacking every living creature under your roof and shutting your entire home down for a week. Hmm….you with me? This isn’t you? Awesome, then let’s keep going.
     Did I tell you that I went back to the gym? I did. I went a week ago last Monday. I was so excited to be back and I even got one of the fancy little key chain things to “check me in” next time. I went that day and I haven’t been back since. You guys, that’s not good! I was doing so well for so long and then….I just got lazy. Hold on a second and let me go back. I hurt my back in April and was out of commission for a bit. THEN I got lazy. That’s the truth. I’m telling you this because it matters. It not only matters for my health, but it matters for you too. I took one for the team. 
     Did you know that during the warmer months it is quite common for our LDL (bad) cholesterol to be in normal/closer to normal range than it is during the winter? Now please don’t think that it is the temperature that is the relation. My husband knows that there are nights with snow on the ground that I must have a bedroom window cracked! It’s not the COLD that effects the cholesterol, it’s our habits and choices when it’s cold.
     During the spring, summer, and fall we are outdoors more often. We are fueled with Vitamin D. Sports activities, camping trips, vacations all keep us going. We are moving around. We are burning calories, flexing the muscles and doing things. Backyard BBQs are the usual weekend thing and there are plenty of fruits and vegetables to be had.
     Something happens to us when it gets cold outside. We turn into human versions of bears. We tend to hibernate! Side note…. did you know that skunks and snakes hibernate as well? Hallelujah! There is nothing worse than the skunk smell or finding a half -eaten snake in the back yard. Anyhow…back to us.
     We hibernate. We curl up on the couch. We grab all of the fuzzy things, have a fire, watch the shows and linger in the warmth. The problem isn’t that we hibernate, it’s that we don’t do the things that keep us healthy while we do so.
     Tell me when the last time you jumped up in excitement to drive off to the gym when it was 8 degrees outside with snow on the ground? You did? Great! You are a total rock star. I, on the other hand, did not. This is the reason I write today. We need to learn what we can do in the colder months to keep our bodies in a good healthy state, including our cholesterol.
    According to the Farmer’s Almanac, we are in for a pretty harsh winter this year. You’re not going to find me out running wild in the frigid air. Therefore, we are going to have to have an action plan!
    Here are a few great tips to survive the winter months and not have to torture yourself out in the cold.
     Please make sure you are taking a quality Vitamin D supplement. Always check with your physician if this is something new for you.
     Go up and down your stairs a few extra times each day. It doesn’t equal the gym, but it’s going to give your heart an extra boost.
     Make sure to include 2 or even 3 vegetables with every meal. Yes, even breakfast. Throw in some spinach with your eggs, or your smoothie.
     Monitor your sweets. Blood glucose levels are still very important to your overall health in the winter. Don’t let Santa fool you!
     Water, water and more water. You know the drill.
     Yoga stretches, planks, sit ups, squats, jumping jacks can all be done in the comfort of your own home.
     Have confidence in yourself! Miss a day? Start fresh the next. We are all in this together! Have a great weekend and give yourself a pat on the back.
     Kim is a business owner in Grain Valley, as a Health and Wellness Advocate with Plexus Worldwide. www.plexusslim.com/kimberlywendschlag
 

     Fall brings the new crop of hard-shelled squash to the grocery store. These winter squash add an abundance of super nutrients to the table. Orange-fleshed squashes are especially high in beta-carotene, a nutrient important for healthy skin, immune system and night vision. A half-cup of cooked orange-flesh winter squash provides about 50 calories, a nutritional bargain.
Squash is easy to cook by following the cooking tips below:
 
Cooking Directions:
Get squash ready to use in a wide assortment of recipes from soup to dessert by baking, steaming or boiling. Roasting enhances squash’s natural sweetness.
Bake: Cut in half, remove seeds and place cut-side down in a baking dish. Bake at 350⁰ F or microwave on high until tender. Scoop flesh for recipes using cooked squash.
Roast: Cut into chunks, peel cut off, toss with olive oil and seasonings. Place on a foil-lined shallow baking pan and roast at 475°F for 35 to 45 minutes, stirring every 15 minutes. Roast until they’re fork-tender.
Steam or boil: Cook peeled chunks in a small amount of simmering water or in a steamer until tender. Season and serve.
 
Winter Squash Primer:
Butternut: Tan shell makes these easy to spot. Similar in flavor and texture to sweet potatoes.
Acorn: Looks like a large green acorn. Sweet buttery yellow-orange flesh.
Buttercup: Dark green shell with lighter green spots.  Deep-yellow flesh with slightly nutty flavor.
Spaghetti: Stringy flesh resembles cooked spaghetti. Use as a very low-calorie alternate to pasta dishes.
Whether you prefer sweet or savory, winter squash fits both tastes. Try this flavorful recipe featuring butternut squash.
     Tracey Shaffer, RDN, LD is a registered dietitian at the Blue Springs Hy-Vee. She can be reached at tshaffer@hy-vee.com. The information is not intended as medical advice.
     Please consult a medical professional for individual advice.
 

     Self-care is taking action to improve your physical and emotional well-being. While treating yourself to a latte, a pedicure, or even a trip to the dentist all count as self-care, wellness and fitness should also be included in your habits.
     Taking time for just you each day is difficult, but can provide benefits such as reducing stress, boosting mood and energy, and clearing your mind. Use these examples as a starting point to create what self-care looks like for you.
 
Be Still
     Set your phone to silent, turn the television off, and embrace the silence for just five minutes. Sit outside and look out at the clouds, trees, and all of the little things we tend to ignore. Take a walk around the block and pay attention to what you smell, hear, and feel. Or simply close your eyes and just focus on taking 3-5 full breaths.
 
Make Time for You
     Set aside a specific time each day, whether it’s ten minutes or an hour, to move. From a full workout to a few stretches or walk around the block, it all adds up to improving your overall health.
 
Rest
     Working out is definitely a form of self-care, but so is rest. Make sure to factor in rest days when you are making a workout plan. If you have done several challenging workouts in a row, an easy day or rest day will help your muscles and joints to recover.
 
Kind Words
     Self-care is mental as well as physical. Work on changing the voice of your inner critic. Instead of saying “I need to work out, I look terrible,” try “I will get a workout in today to feel better inside and out.” It seems like a small thing, but positive thinking pays off.
 
     Sally Whitaker is a Pilates and Yoga instructor with 15 years of experience teaching group classes and private clientele, primarily in Independence, MO. During the summer months you can find her teaching Sunset Yoga at Armstrong Park in Grain Valley.  
 

     We have all been there; we get home from a day of work and the first thing we think of is “What can I snack on before it’s time for dinner?” Like many adults, kids may be having the same thought after getting home from a long day of school. Snacking consumption among kids is on the rise. It has been estimated that more than 27% of a child’s daily calories are coming from snacks, so providing the right kind of snacks is not only important but necessary in helping meet a child’s daily nutrition requirements.
     The first thing the child may need when he or she gets home is a small source of fuel. The best way to get that is by snacking on carbohydrates. Our brains’ preferred source of fuel is sugar and, luckily, all carbohydrates break down into sugar. So having different sources of carbohydrates available for kids to snack on when they get home is a great way to give them a burst of energy so they can be active and alert before their next meal. But there are different sources of carbohydrates, so it is important to choose the right ones. Look for whole grains such as whole-grain crackers and bread to give them energy but also provide vitamins, minerals and fiber. Of course you can never go wrong with a piece of cut-up fresh fruit. Leave the skin on for the added fiber bonus! For those chip cravings, try bean chips to get more nutrition such as fiber and protein from chips.
     One important nutrient to always have on hand for after-school snacks is different sources of protein. Protein builds, maintains and repairs the tissues in your body such as muscles, which is important for active kids. Protein also requires a longer time to digest than carbohydrates, so putting a protein in your snack can give you just enough energy to get to the next meal, without overeating and spoiling dinner. A child’s protein needs vary by his or her weight: an average of 1 gram of protein for every 2 pounds the child weighs. So simply take your child’s weight and divide by 2 to find his or her protein needs.
     With snacking on the rise, it is important to fit protein sources into those in-between-meals snacks to help kids meet their needs.  Quick sources of protein can be a cheese stick (about 7 grams), a glass of milk (8 grams), turkey slices (2 ounces, about 10 grams) a hard-boiled egg (6 grams) or 2 tablespoons of peanut butter (7 grams.)
     Pairing carbohydrates and protein together in a snack is a perfect combination of providing enough energy without overdoing it.
     It is always important to factor in your child’s hydration when he or she gets home from school. Children require 5 to 11 glasses a day of total water (coming from liquids and food) to meet their needs. With this in mind, stock your refrigerator with water flavored with fresh lemon or other fresh fruit for your children to grab when they get home. It will help meet those needs and avoid the calories and sugar that come from juice or other sugar-sweetened beverages.
     Of course you can always prepare fun and different snacks for the kids to grab when they get home. Chickpeas provide a great source of carbohydrates, fiber and protein, while still staying low in fat. Try this Spicy Oven-Roasted Chickpeas recipe for a new snack.
     Tracey Shaffer, RDN, LD is a registered dietitian at the Blue Springs Hy-Vee. She can be reached at tshaffer@hy-vee.com. The information is not intended as medical advice.
     Please consult a medical professional for individual advice.
 

​     If your garden or fruit and berry orchard has been successful, now is the time of the year that you have an abundance of fresh produce to feed your family and friends. Maybe the local grocery store or farmers market is keeping you supplied with fresh produce this summer.
     How do you encourage children to eat fruit and vegetables? I asked three University of Missouri Extension Nutrition Program Associates (NPA) in our Blue Springs, MO office for advice:

First, from Jennifer Backlund, NPA:
     “Kids love to get involved and are more likely to try new things if they helped to prepare it. Even very young children can help wash veggies or gather ingredients. They love seeing the process of growing something in the garden then bringing it into the kitchen to be prepared. If you do not have your own garden space, going to a local farmers market or you-pick farm can help connect them to where their food comes from. Make sure to season and prepare veggies to make them tasty and interesting or add them to dishes kids already enjoy. Often, we serve them on the side and plain, which is not appealing to anyone.
     The Seasonal and Simple app https://seasonalandsimple.info/recipedetails.aspx?RecipeID=849 is free and a great resource for simple, tasty ways to enjoy produce! We find that kids like learning about why foods are healthy for them and are more open to trying foods when they understand why they are important for their bodies.  Through the University of Missouri Extension Family Nutrition Education Program, we teach nutrition education, gardening and cooking skills to children and adults in Jackson County. For information on getting Nutrition Education programs at your school or facility contact Ara Staab, Nutrition Coordinator, 816-482-5861 or Andrea Wikiera, Nutrition Program Manager, 816-482-5859.”
 
Next, from Dalton Guess, NPA:
     “Kids prefer food with bright colors. It is important that they have foods, especially fruits and vegetables that come in a variety of colors as different colors help different parts of their bodies.
     Try the tasty ‘Cowboy Caviar’ recipe below that highlights vegetables that will attract their eyes and their taste buds:”
 
Ingredients:
1-tablespoon oil (canola, olive, or vegetable)
1-tablespoon cider vinegar
1-tablespoon lemon juice
½-teaspoon Dijon mustard
1 can (15 ounces) beans (drained and rinsed)
¾ cup frozen corn, thawed or fresh sweet corn cut off the cob
½ cup onion, diced
½ cup bell pepper, diced
1 cup tomatoes, chopped (1 medium tomato or 1 cup of chopped cherry tomatoes)
1 avocado, chopped
 
Instructions:
1. Whisk oil, vinegar, lemon juice, and mustard in a small bowl.
2. Stir beans, corn, onion, bell pepper, and tomatoes in a medium bowl.
3. Pour liquids over bean mixture. Cover and refrigerator until ready to serve.
4. Add avocado just before serving. Gently stir to combine.
 
Last, but not least, here is some excellent advice from Paige Shoemaker, NPA:
     “Smoothies are an easy and fun way to get kids excited about fruits. This recipe only takes three ingredients and uses fruit in season now.”
 
Blueberry Smoothie
¾-cup blue berries (substitute red raspberries, black berries, or peaches, if blue berries are not available)
¼ cup nonfat vanilla yogurt
¾-cup skim milk
Pinch of cinnamon (if desired)
Combine all of the ingredients in a blender and puree until smooth.
 
     Contact Cathy Bylinowski, Horticulture Instructor, University of Missouri Extension- Jackson County, at the Blue Springs office, 816-252-5051, if you have any questions about this article or about vegetable, fruit, or ornamental gardening.
 
 

     An estimated 40,000 to 50,000 adults in the United States die from vaccine-preventable infectious diseases or their complications each year.  During August’s National Immunization Awareness Month, the American Lung Association reminds adults of the recommendations from the Centers for Disease Control and Prevention for vaccination against potentially serious lung diseases such as influenza (the flu) and pneumococcal pneumonia.  
     As a preventive healthcare measure, vaccines work by teaching the body's immune system to recognize and defend against harmful viruses or bacteria before getting an infection,  and reduce the chance of getting certain infectious diseases.  Most vaccine-preventable diseases are spread from person to person, which means that if one person in a community gets an infectious disease, they can spread it to others.  
     Different than a bad cold, influenza and pneumococcal pneumonia are potentially serious infectious diseases that may be prevented by vaccines. 
     Pneumococcal Pneumonia, the most common type of bacterial pneumonia,  is often spread through coughing.  The symptoms of pneumococcal pneumonia can come quickly and may include high fever, excessive sweating and shaking chills, coughing, difficulty breathing, shortness of breath, and chest pain.  
     Influenza, commonly known as the flu, is a highly contagious virus that is usually spread through coughing or sneezing.  Symptoms can impact the entire body and may include fever, headache, muscle aches, a dry cough, sore throat, and nasal congestion.13 
     “Older adults and those with weakened immune systems or certain chronic health conditions—like asthma or chronic obstructive pulmonary disease (COPD)—are especially vulnerable to infectious disease,”  Albert Rizzo, MD, Chief Medical Officer for the American Lung Association said. “In fact, for adults 65 and older living with COPD, the risk for contracting pneumococcal pneumonia is 7.7 times higher than their healthy counterparts, and those with asthma are at 5.9 times greater risk.”  
     The American Lung Association, in partnership with Pfizer, is urging adults to talk with their healthcare provider about pneumococcal and influenza vaccinations, with more information available at Lung.org/pneumococcal and Lung.org/influenza, or call the American Lung Association’s Lung HelpLine at 1-800-LUNGUSA. 
 

​     Melons make for a refreshing and lower-calorie treat during the warmer months. Most melons weigh in at under 50 calories per one-cup serving and contain fiber. Watermelons contain vitamin C and potassium, as well as a high water content, which contributes to hydration.  Cantaloupe is an excellent source of folic acid, potassium, vitamin C and fiber. Honeydew melons are an excellent source of vitamin C. You can eat melon alone, or add it to smoothies, salads or desserts.

Choosing a Good Melon
Watermelons: 
     Look for the “yellow belly” – a flatter yellowish spot, which indicates it sat on the vine to ripen.

Cantaloupe:
     Smell the cantaloupe. If it doesn’t have a smell, it likely doesn’t have a taste either. You want a musky sweet smell to indicate a ripe cantaloupe.
     You also need to touch it. The skin should give a little, but not feel mushy. You also want to look it over to make sure there are no bruises, spots or punctures.

Honeydew Melon:
     This melon should have a golden color; brownish freckling is fine and indicates a very sweet melon. The melon should feel firm, but not hard.
     Smell the melon. It should have a sweet smell. If you shake it, you should be able to hear the seeds rattling around inside.
     Tracey Shaffer, RDN, LD is a registered dietitian at the Blue Springs Hy-Vee. She can be reached at tshaffer@hy-vee.com. The information is not intended as medical advice.
     Please consult a medical professional for individual advice.
 
Melon and Chicken Pasta Salad
Makes: 6 servings (1 1/3 cups each)
All You Need:
Dressing: 1 clove garlic, minced
¼ tsp. salt
½ cup low-fat buttermilk
¼ cup low-fat mayonnaise
3 tbsp. chopped, fresh tarragon, or 1 tbsp. dried
1 tbsp. distilled white vinegar
Pasta Salad:
8 ounces (about 3 cups) whole-wheat bowtie pasta
2 cups cubed cantaloupe or honeydew melon
2 cups thinly sliced baby spinach
2 cups cubed or shredded cooked chicken
¼ cup dried cranberries
¼ cup (about 3 ounces) chopped prosciutto
Freshly ground black pepper, to taste

All You Do:
To prepare dressing, mash garlic and salt in a medium bowl with the back of a spoon into a chunky paste. Add the buttermilk, mayonnaise, tarragon, and vinegar; whisk until combined.
To prepare pasta salad, cook pasta in a large pot of boiling water, according to package directions. Drain, transfer to a large bowl, and let cool. Add melon, spinach, chicken, cranberries, prosciutto, pepper and the dressing; toss to coat.
To make ahead, cover and refrigerate, undressed, for up to 1 day. Toss with dressing about 1 hour before serving.

Nutrition Facts per Serving:294 calories; 6 g fat (2 g sat, 1 g mono); 54 mg cholesterol; 633 mg sodium; 38 g carbohydrate; 4 g fiber; 3 g added sugars; 25 g protein. Source: EatingWell.com