May is National Arthritis Awareness Month. Arthritis is one of the most widespread health conditions in the United States. It currently affects over 53 million Americans and is expected to grow to over 67 million people by the year 2030. Arthritis is the leading cause of disability in the U. S. and it affects about one in four adults overall. The month of May is recognized each year as National Arthritis Awareness Month.
 
    There are three major forms of arthritis:
 
     Osteoarthritis:  Osteoarthritis (OA) is the most common form of arthritis. In OA the cartilage within a joint begins to breakdown and the underlying bone begins to change. It can cause pain, stiffness, and swelling. Osteoarthritis is usually caused by wear and tear of the cartilage that cushions the joints.
     Rheumatoid arthritis: Rheumatoid arthritis, or RA, is an autoimmune and inflammatory disease, which means that your immune system attacks healthy cells in your body by mistake, causing inflammation (painful swelling) in the affected parts of the body. RA mainly attacks the joints, usually many joints at once. RA commonly affects joints in the hands, wrists, and knees.
     Psoriatic arthritis:  Psoriatic arthritis is a type of arthritis linked with psoriasis, a chronic skin and nail disease. Psoriasis causes red, scaly rashes and thick, pitted fingernails. Psoriatic arthritis is similar to rheumatoid arthritis (RA) in symptoms and joint swelling (inflammation). But it tends to affect fewer joints than RA.
 
     Although there is no cure for arthritis, there are lifestyle steps you can take to ease the pain and reduce further symptoms.

1. Follow an Anti-inflammatory diet. A diet rich in whole foods, including fruits, vegetables, fish, nuts and beans is not only great for overall health, but can also help manage disease activity. These are all the principles of the Mediterranean diet, which is frequently touted for its anti-inflammatory and disease-fighting powers. Inflammatory foods such as saturated fats, sugary foods and beverages and highly processed foods may aggravate arthritis pain.
2. Walk! Walking has been shown to improve arthritis pain, fatigue, function, and quality of life. Walking is something almost everyone can do and can be done without any special equipment. You can begin at your own pace and build up your distance. There is no better time to begin a walking program than during Arthritis Awareness Month.
3. Manage your weight. Weight loss eases arthritis pain and improves the quality of life of adults living with arthritis, especially if they are overweight or have obesity. Following a healthy balanced diet and getting movement in each may do the trick.
4. Get enough sleep. Lack of sleep can make pain worse. Studies show that as many as 80% of people with arthritis have difficulty sleeping. By working on your sleep hygiene, you may be able to ease some of your arthritis pain.
5. Stop smoking. Arthritis is just one more reason to quit smoking. Smoking can worsen symptoms of arthritis and cause more joint pain. Research shows that smoking is harmful to you bones and joints.
6. Limit alcohol use. Alcohol's inflammatory effects can aggravate both degenerative joint pain from osteoarthritis and auto-immune conditions such as rheumatoid arthritis
7. Manage stress. Being under stress can worsen arthritis symptoms. The best solution is to manage stress before it can undermine disease management and quality of live. Meditation, walking and listening to music can all help manage stress. Find what works best for you.
   
   

Add this easy anti-inflammatory recipe to your meal plan to help reduce arthritis pain.

Spinach-Quinoa Bowls with Chicken and Berries
Serves 2

Ingredients:
3 cups fresh baby spinach or mixed greens
1 cup cooked quinoa
2/3 cup chopped cooked chicken breast
1/2 cup fresh blueberries or sliced fresh strawberries
2 tablespoons crumbled feta cheese
1 tablespoon sliced almonds, toasted, unsalted
2 tablespoons extra-virgin olive oil
1 tablespoon white wine vinegar
14/ teaspoon Dijon mustard
1/2 teaspoon honey
1/2 teaspoon kosher salt

Directions:

1. Divide the spinach, quinoa, and chicken evenly between two 1-quart airtight containers. Top each salad evenly with the berries, cheese, and almonds. Cover and chill until ready to serve.
2. Just before serving whisk together the oil, vinegar, mustard, honey and salt in a small bowl. Divide the dressing evenly between the salads and toss to coat; serve immediately.
3. Dairy-free option: Omit the feta cheese and increase the sliced almonds to 3 tablespoons.

Nutrition information:
Calories 396, Fat 20 g, Protein 23 g, Carbohydrate 31 g, Fiber 6 g
Recipe Source: Cooking Light

Tracey Shaffer is a registered dietitian and certified health coach and owner of KC Nutrition Coach in Eastern Jackson County. She can be reached at [email protected]. You can visit her website at kcnutritioncoach.com.

by Tracey Shaffer, RDN, LD ​

     April is National Garden Month. Springtime is a perfect time to get our plants and garden ready. If you have never started a garden now is the time to start. A garden is a great place to teach kids valuable lessons while spending time together. And what kid doesn’t like to play in the dirt?
 
Growing a garden together can be easy with a few simple steps:

1. Select your produce. Think about what you and your family like to eat and even some different vegetables that you have never tried. Deciding on what to grow can help with determining how much space you will need.
2. Pick a location. Decide where you are going to grow your garden. Will you used raised bed, a container or a space in the yard? Will it be shady or full sun? Most fruit producing plants such as tomatoes, peepers and squash require at least 6 hours of sunshine each day. Leafy vegetables can be in shadier areas. Also, make sure you are close to a water source so that watering is easier.
3. Pick a size. How big will your garden be? Thinking about how much space you have and what you are going to plant will help you determine your garden size.
4. Decide when to plant. Cool season crops such as broccoli, cabbage and leafy greens do best in the spring and fall and don’t like the hotter temperatures. Tomatoes, peppers, corn and squash prefer warmer temperatures and it is best to plant after the frost has passed.
5. Water, fertilize and weed. Vegetables need about an inch of water per week including precipitation. Use a water-soluble fertilizer diluted according to label directions to get plants off to a good start.  Practices like mulching, using protective netting, and selecting disease resistant plants can help reduce the probability that your garden will suffer from diseases and insects.
6. Choose the best time to harvest. Proper harvesting is as important as proper growth. Knowing when to harvest can increase the storage life and edibility of your crops.
7. Continue in the kitchen. Kids who grow their own vegetables are much more likely to eat them. Let them choose what recipe they would like make with their veggies.

 
     There are so many things to do with your garden harvest! Kids will love taking care of the plants and watching their garden grow. It is a great way to spend quality time with kids, teach them a new skill, and get them loving vegetables! If you need more information on gardening, contact your Local Extension Service office.
 
     Try these Mini Zucchini Pizzas for a veggie twist on pizza that kids will love.
 
Mini Zucchini Pizzas
 
Ingredients:
Zucchini, sliced into rounds
Pizza sauce
Mozzarella cheese, shredded
Fresh Parmesan cheese, shredded
Olive oil
Fresh basil
 
Directions:
Place sliced zucchini between paper towels to remove moisture for about an hour.
Place the rounds on a parchment-lined cookie sheet and top a dollop of pizza sauce and shredded mozzarella and.
Bake at 375° for 15-20 minutes until cheese is bubbly. Then drizzle with olive oil or top with fresh basil.
 
Tracey Shaffer is a registered dietitian and certified health coach and owner of KC Nutrition Coach in Eastern Jackson County. She can be reached at [email protected]. You can visit her website at kcnutritioncoach.com.

 
     March is Colorectal Cancer Awareness Month. About 1 in 25 people in the United States will develop colon or rectal cancer at some point during their lifetime.  If you are over the age of 45, getting screened regularly can prevent colorectal cancer but there are other lifestyle habits that may reduce your risk.
 
     The American Cancer Society recommends the following to lower your risk of colorectal cancer:
 

1. Get screened. Screenings can detect colon or rectal cancer earlier, when treatments are more likely to be more successful. It is recommended that people at average risk should start getting screened at age 45 years. Talk to your healthcare provider when you should start screening and what tests are recommended for you.
2. Get regular exercise. Exercise can be as simple as going on a daily walk. Being more active may lower your risk,
3. Control your weight.  Being overweight or obese increases your risk of dying from colon or rectal cancer which may be due to the higher blood levels of insulin and related hormones that appear to encourage cancer growth. Decreasing weight by just 10% can make a difference.
4. Don’t smoke. People who have been smoking are more likely than people who don’t smoke to develop and die from colon and rectal cancer.
5. Avoid alcohol. Alcohol use has been linked with a higher risk of colorectal cancer. Men should limit alcohol to no more than two drinks per day and women should limit alcohol to no more than one drink per day. A drink is 12 ounces beer, 5 ounces wine, or 1 1/2 ounces of 80-proof distilled spirits.
6. Eat lots of fruits and vegetables. A diet high in fruits in vegetables is beneficial due to the phytochemicals and antioxidants they contain that can block the growth of cancer cells and fight the inflammation that that can fuel cancer.

 
     Studies have also shown that a calcium rich diet can make it less likely to have colon growths and colorectal cancer. Low and non-fat dairy products included in your diet may help reduce your risk. Whole grains and beans, due to their fiber content, B vitamins and phytochemicals and eating fatty fish such as salmon with omega-3 fatty acids can help slow the growth of cancer cells.
     Studies show that red meat (beef, pork, and lamb) and processed meats such has hotdogs, bacon and luncheon meats may raise your risk of developing colorectal cancer. It is recommended that less than 18 ounces of red meat be eaten weekly.
 
      Try this fiber packed recipe full of antioxidants for cancer prevention:
 
Mediterranean Bean Salad
Serves 8
 
Ingredients:
15 ounce can cannellini beans, drained and rinsed
15 ounce can garbanzo beans, drained and rinsed
1 cup cherry tomatoes, halved
2 small cucumbers, halved lengthwise and thinly sliced (do not peel)
1/4 red onion, thinly sliced
1/2 cup peppadew peppers, rough chopped
1/2 cup black olives, halved
1/2 cup pimento stuffed green olives, halved
1 cup assorted colorful bell peppers, diced
1/2 cup crumbled feta cheese
1/2 cup chopped marinated artichokes
10 large basil leaves, shredded
 
Dressing:
1/4 cup extra virgin olive oil
4 tablespoons red wine vinegar
1 teaspoon dried Italian herbs
1 garlic clove, minced
Salt and pepper to taste
 
Instructions:
Whisk the dressing ingredients together and taste to adjust any of them. Add more vinegar if you want a tangier flavor.
Put the beans in a large salad bowl. Add the rest of the ingredients and toss with a generous amount the dressing.
The salad will keep, well covered, for several days in the refrigerator.
 
 
Tracey Shaffer is a registered dietitian and certified health coach and owner of KC Nutrition Coach in Eastern Jackson County. She can be reached at [email protected]. You can visit her website at kcnutritioncoach.com.
 

     Many of us start the day with a jolt of caffeine. In fact, according to the FDA, 80% of adults take in some form of caffeine daily. You have probably heard some of the negative effects of caffeine, but have you heard the positive? March is National Nutrition Month and National Caffeine Awareness Month, so it’s time to shed some light on the subject.
     Caffeine is a natural stimulant and one of the most commonly used ingredients in the world. Although caffeine can cause negative effects on sleep and anxiety, there are also some health benefits.  The following positive and negative effects from caffeine have been shown in several studies.
 
The Positive*:
Stimulates the brain
Improves mood
Improves alertness and short-term recall and reaction time
May reduce the risk of Alzheimer’s disease and Parkinson’s disease
May increase metabolism
May enhance exercise performance
Doesn’t raise the risk of heart disease
May protect the liver
Lowers risk of liver and colorectal cancers
 
The Negative:
Not appropriate for children and adolescents
If consumed in the afternoon it could cause an interruption in sleep
Mixing alcohol and caffeine is unsafe
May lead to heartburn
May cause increased anxiety in those who are sensitive to caffeine
May temporarily increase heart rate and blood pressure
 
*Some of the positive effects may be partly due to the bioactive compounds in coffee rather than the caffeine itself.
 
     So how much caffeine is good for you? Studies have shown that about 400 mg of caffeine per day can be beneficial. It is better to divide the 400 mg into two 200 mg doses. Pregnant women should limit their daily caffeine intake to less than 200 mg per day.
     Too much caffeine may cause headaches and high blood pressure. It may also cause anxiety, restlessness and trouble sleeping. Too much caffeine in pregnancy may increase the risk of miscarriage and low birth weight.
 
Caffeine content of popular beverages per 8oz (240 ml):
Espresso                   240-200 mg
Coffee                        102-200 mg
Energy drinks          50-160 mg
Brewed tea               40-120 mg
Soft drinks               20-40 mg
Decaf coffee            3-12 mg
Cocoa beverages   2-7 mg
Chocolate milk      2-7 mg

​     Whether you like it cold or hot, caffeine consumed in moderate amounts of no more than 200mg per dose with no more than 400 mg per day can be beneficial, so enjoy your morning java! Try this healthy iced coffee recipe.
 
 
Healthy Iced Coffee
Makes 3 servings
 
3 cups cold coffee or cold brew
3 cups low-fat or skim milk (or substitute your favorite dairy-free milk such as almond milk or coconut milk)
Honey, maple syrup, agave or stevia to sweeten (optional)
 
Helpful hint: you can freeze leftover coffee in ice cube trays for a quick and easy way to enjoy iced coffee. Just fill your tumbler with coffee ice cubes and add your favorite milk and sweetener
 
Nutrition: 107 calories; 18 g carbohydrate; 9 g protein; 1g fat; 1 g saturated fat
 
Tracey Shaffer is a registered dietitian and certified health coach and owner of KC Nutrition Coach in Eastern Jackson County. She can be reached at [email protected]. You can visit her website at kcnutritioncoach.com.
 
 
 
​

     There has been a lot of talk about eating to live a long and healthy life. So what does a longevity diet look like?  Researchers have looked at Blue Zones to find the answer. These regions of the world are thought to have a higher than usual number of people living much longer than averages and have lower rates of chronic disease.  In fact, studies have found that these areas contain extremely high rates of people who live longer than 90 and 100 years. Five areas have been categorized as Blue Zones: Sardinia (Italy); Icaria (Greece); Okinawa (Japan); Loma Linda Seventh Day Adventists (California); and Nicoya (Costa Rica).
     Blue Zones place an emphasis on eating mostly plant foods – 3-10 cups of vegetables per day! They get most of their protein from beans, nuts, seeds and fish. They eat whole grains and a lot of fruits and vegetables. Blue Zone individuals eat a balanced diet focusing on seasonality and variety. Their diet is most similar to the Mediterranean diet. 
 
Blue Zone eating style:

1. Limit meat  - Limited to about 2 ounces five times per month
2. Moderate fish – Enjoy up to 3 ounces up to three times per week
3. Reduce dairy – Limit dairy foods or try goat’s milk or sheep’s milk
4. Limit eggs – Reduce eggs to 2-4 per week
5. Daily dose of beans – Beans tend to be the cornerstone of all longevity diets
6. Reduce added sugars – Limit to no more than 7 teaspoons per day
7. Snack on nuts – Enjoy two handfuls per day (seeds are good too!)
8. Make grains whole – Enjoy whole grains and limit refined grains
9. Drink mostly water – Enjoy coffee, tea and red wine in moderation

 
     Not ready for all of these changes to live longer? Start by picking the foods you enjoy and trying something new that you have never tried before. Diet is not the only thing that adds to these regions’ long lives. Daily movement, a feeling of belonging, and finding purpose also contribute to their longevity
 
Mediterranean Grain Bowl
 
Ingredients:
4 cups kale
Juice of half a lemon
2 large sweet potatoes, skinned and chopped into 1-inch cubes
Extra-virgin olive oil spray
1 ½ cup of cooked chickpeas, or one can organic chickpeas, drained
½ teaspoon each turmeric, coriander, and cumin
¼ teaspoon each smoked paprika garlic powder and cayenne
1 cup uncooked quinoa, well rinsed and drained
1 ¾ cups water
¼ teaspoon turmeric powder
Sea salt to taste
A pinch of fresh-ground black pepper
½ cup of Lemon Tahini Herb Sauce
2-3 tablespoons sunflower seeds, for garnish
Dill, for garnish
 
Lemon Tahini Herb Sauce
½ cup tahini
1-2 garlic clove, minced
Juice of 1 small lemon
½ cup almond milk
2 tablespoons chopped dill
Sea salt to taste
Whisk together all ingredients
 
Directions:

1. Begin with de-stemming the kale. Cut or tear the leaves into small, bite-size pieces. Add the lemon juice and sea salt and, using your hands, take a minute or so to massage them into the kale, and squeeze the kale around to soften them.
2. Preheat oven to 375ºF. Line a large baking sheet with parchment paper.
3. Spread the sweet potato cubes on one-half of the baking sheet. Spray with the olive oil over the potatoes and toss until coated. Sprinkle with a pinch of sea salt.
4. Place the drained chickpeas in a bowl. Add all the spices and toss to combine. Transfer to the other half of the baking sheet and spread in one layer.
5. Place the sweet potatoes and chickpeas in the preheated oven. Bake for 15 minutes, then remove and gently flip the sweet potatoes and roll the chickpeas (for even cooking). Place back in the oven for another 15 minutes. Roast until the chickpeas are golden and slightly crispy and the sweet potatoes are lightly browned and fork-tender.
6. While the potatoes and chickpeas are roasting, cook the quinoa. Thoroughly rinse the quinoa with water in a fine-mesh sieve. Heat a saucepan over medium-high heat. Once hot, add the rinsed quinoa and lightly dry-sauté it for about 3 minutes, stirring frequently; this brings out the quinoa’s nutty flavor. Then add the water, turmeric powder, black pepper, and sea salt to the quinoa and bring to a simmer over medium-high heat. Reduce heat to medium, cover with a tight-fitting lid, and cook for 18-20 minutes until the water is absorbed and the quinoa is tender and fluffy. Once cooked, remove from the heat and fluff the quinoa with a fork.
7. Place the seasoned kale in a large shallow bowl. Add a scoop of quinoa and a generous serving of sweet potatoes, and then sprinkle chickpeas on top. Drizzle with Lemon Tahini Herb Sauce. Garnish with sunflower seeds and more dill.

​Tracey Shaffer is a registered dietitian and certified health coach and owner of KC Nutrition Coach in Eastern Jackson County. She can be reached at [email protected].

Tracey Shaffer, RDN, LD 
Written by Austin Hess, Dietetic Intern for KC Nutrition Coach​

     Odds are you have seen the newest diet or product that claims to melt forty pounds off your body and eliminate all your health concerns. Some of you may have even tried it and seen some results. Unfortunately, the nature of these plans tend to be restrictive and eventually we break the rules for something we crave.
     Intuitive eating is the exact opposite of this torturous cycle. It is not a diet but rather a mindset focused exclusively on how you feel and connecting you to your mind to your body’s needs. The following are ten principles to help teach you how to eat intuitively.
 
1. Reject Diet Mentality
Get rid of the idea that weight loss, small bodies, and fads are the way to health. This is a constant physical, mental, and emotional strain on yourself.

2. Honor Your Hunger
Eat when you are hungry! Its pretty simple yet something many of us deny. Start keeping healthy, satisfying snacks around for when you start to feel hungry.

3. Make Peace with Food
Denying yourself food can lead to eventual cravings, bingeing, and guilt. Let yourself eat, it’s okay!

4. Challenge the Food Police
There is no “good” or “bad” food, only food. Break free of that internal dialogue and you are on to a mentally healthier version of yourself.

5. Discover the Satisfaction Factor
Eating is fun! Relearn that a good meal with good company is one of the greatest experiences we can have. Sit, eat, and enjoy. It's that simple.

6. Feel Your Fullness
This one is a little more difficult as it is something we have probably been ignoring for a long time. Start with taking a moment during your meal and ask if you are full. Another good sign to watch for is the sigh of fullness (when your stomach is full you naturally sigh). Start paying attention to these signs and stop eating once you are full.

7. Cope with Your Emotions with Kindness
Food can be a coping mechanism for certain emotions. Taking a breath to recognize why you are starting to eat can help you identify emotional eating. But restricting eating can be just as much of a mental/emotional burden. If you need a pick-me-up, feel free to eat a piece of chocolate, just be aware that food does not fix all problems.

8. Respect your Body
Understand that not all of us are genetically built to look identical. We must stop comparing our bodies to others and begin respecting who and where we are.

9. Movement not Exercise
Just move! Forget how many calories you are burning and start being cognizant of how the movement feels. Do you feel more energy? Do you feel better? Focusing on this versus how many calories you can burn in the shortest period, will help you enjoy movement more and keep it a constant in your life.

10. Honor Your Health
Being “healthy” does not mean every piece of food that passes your lips has to be a super food. Consistency and progress are most important, not perfection.
 
Intuitive eating can be summed up by enjoy all food by being mindful of yourself. You don’t need to be burdened with restrictive plans that rarely work. Start listening to your body, eating what you want and watch as your health follows. The muffin recipe below is a perfect snack option!
 
Chocolate Zucchini Blender Muffins
Servings: 10 muffins
Ingredients:

• 3 eggs
• 2 cups almond flour (or all-purpose flour)
• 1 cup zucchini, grated
• 1/2 cup tapioca starch
• 1/2 cup raw cacao powder (or cocoa powder)
• 1/2 cup + 2 tbsp maple syrup
• 1/2 cup dark chocolate chips
• 2 tbsp avocado oil
• 1/2 tsp sea salt
• 1/2 tsp baking soda

Directions:

• Preheat oven to 350 degrees F and grease a muffin tin very well using either coconut oil, avocado oil or olive oil.
• Pour all ingredients (except for zucchini and chocolate chips) into a Vitamix, or a high-speed blender. Blend for 10-15 seconds. Scrape down sides and blend again. The batter will be very thick.
• Transfer to a large mixing bowl and fold in chocolate chips and grated zucchini.
• Scoop mixture into muffin tin, filling the tins about 3/4 of the way.
• Bake for about 18 minutes, or until you can put a toothpick into the muffin with it coming out relatively clean.

Recipe Source:  Rachel Molenda
 

​
Tracey Shaffer is a registered dietitian and certified health coach and owner of KC Nutrition Coach in Eastern Jackson County. She can be reached at [email protected].

     May is Mental Health Awareness Month which is a time to recognize and support behavioral health care all year long.
     Here are some facts and figures regarding mental health:
     1 in 5 U.S. adults experience mental illness each year.
     1 in 20 U.S. adults experience serious mental illness each year.
     1 in 6 U.S. youth aged 6-17 experience a mental health disorder each year.
     50% of all lifetime mental illness begins by age 14, and 75% by age 24.
     Suicide is the second leading cause of death among people aged 10-34.
 
    Although there is no conclusive evidence that a poor diet puts you at risk for a mental health disorder, there is plenty of evidence that suggests a healthy diet can help with symptoms of depression and anxiety.
     Even if you have a case of the blahs from dreary weather or staying at home too much, what you choose to eat can make a difference.
     Have you ever had a bad day at work and find yourself grabbing chocolate, alcohol, caffeine or “junk foods”? These foods can give you a quick energy boost and/or a temporary sense of calm, but may leave you with low energy and a low mood later on. 
     Sweets and fats trigger the pleasure centers in the brain which is why when we are feeling down or having a lot of stress, we choose cookies over carrot sticks. A diet involving a high intake of red and processed meats, refined grains, sweets, high fat dairy products as well as a low intake of fruit and vegetables has been linked to higher levels of anxiety and depression.
     Conversely, a Mediterranean-style diet which has lots of vegetables, seafood, fresh herbs, garlic, olive oil, nuts and whole grains, can reduce the symptoms of depression. Keeping a balanced diet with a moderate and steady amount complex carbohydrates keep blood sugars consistent and less likely to negatively affect your mood.
     An example of a balanced meal would be a small sweet potato, a portion of fish or chicken, and fruits and vegetables which will nourish your body with vitamins, minerals and antioxidants and have also been shown to boost happiness.
    Over time, eating foods without a lot of nutrients can lead to nutritional deficiencies.
     Nutrients important to a healthy mood include:
Folate
Iron
Long-chain omega-3 fatty acids (EPA and DHA)
Magnesium
Potassium
Selenium
Thiamine
Vitamin A
Vitamin B6
Vitamin B12
Vitamin C
Zinc
     Try this Spanish Garlic Shrimp recipe to boost your mood. Add a green vegetable and whole grain crusty bread to make it complete.
     Tracey Shaffer is a registered dietitian and certified health coach and owner of KC Nutrition Coach in Eastern Jackson County. She can be reached at [email protected]. You can visit her website at kcnutritioncoach.com.
 

       Mother’s Day is Sunday, and what better way to celebrate Mom than with a healthy and delicious meal.
Ideas for Mother’s Day fit for a queen:
     Breakfast in bed. Pamper Mom by letting her sleep in and enjoy a fresh cooked breakfast in bed. Whip up a nutritious breakfast with all the food groups. A good source of protein is an omelet with Mom’s favorites.
     Some good choices are asparagus and salmon, ham and bell peppers or a vegetarian omelet with mushrooms, spinach, and some sliced grape tomatoes. Add a piece of whole grain toast and some sliced strawberries and you have a complete meal.
     Don’t forget the coffee! Adorn her tray with some fresh flowers and a homemade card letting her know how much she means to you and you are bound to put a smile on her face.
     Let young kids get involved in the kitchen with supervision. They can stir the eggs, set up the tray and toast the bread.
     Make it brunch. If Mom isn’t much for an early breakfast, serve her up a yummy brunch. Some quick and easy choices are whole grain banana pancakes, a breakfast casserole assembled the night before and some smoked salmon and avocado toast. Serve a mimosa on the side to make it special.
     Dine in for dinner.  If dining out isn’t her style, bring the restaurant to her with some candlelight, a beautifully set table and a glass of wine. Try the recipe below for a delicious and easy Mother’s Day entrée. Add a piece of angel food cake with some sliced strawberries and a dollop of fresh whipped cream for a light and satisfying dessert.
     Whatever you choose to do for Mom, the effort and thoughtfulness won’t go unnoticed and it lets her know you care.
Tracey Shaffer is a registered dietitian and certified health coach and owner of KC Nutrition Coach in Eastern Jackson County. She can be reached at [email protected]. You can visit her website at kcnutritioncoach.com.
 

​     National Picnic Day is celebrated on April 23. Whether it’s an outdoor family excursion or a romantic day in the park for two, picnics make being outdoors just a little more special. And if the weather isn’t ideal just have a picnic on your living room floor! 
    To plan a perfect picnic, you will want to choose foods you can make ahead of time that store well and are easy to eat.
 
Tips for a perfect picnic
    Pick a good container. A good insulated cooler is the best option to keep foods cool enough to avoid food borne illness. Make sure to add ice or freezer packs.
     Keep hot foods hot by keeping them in an insulated thermos. Don’t let food set out for more than two hours or more than one hour if the temperature outdoors gets really hot.
     Keep it clean. Keep both your hands and the environment clean. Bring some napkins, wet wipes and some trash bags to keep things tidy.
     Don’t forget the beverage. Iced tea, fruit infused water or a bottle of wine are all good choices.
     Make it healthy. Sandwiches make an easy-to-pack picnic food. To keep your sandwich healthy, choose whole-grain bread and pack a healthy dip such as guacamole or hummus to dip some fresh cut veggies. Fresh fruit packs easily. Some good choices are grapes, strawberries and fresh cut melon.
     Don’t forget the treat. A cookie or other sweet treat can make your picnic complete without feeling deprived.
Try this Vegetarian Mediterranean Pressed Picnic Sandwich at your next picnic. Add some grilled chicken if you want to add a non-vegetarian protein source.
 
     Tracey Shaffer is a registered dietitian and certified health coach and owner of KC Nutrition Coach in Eastern Jackson County. She can be reached at [email protected]. You can visit her website at kcnutritioncoach.com.
 

     February is National Cancer Prevention Month. Did you know that you can reduce your risk of cancer by following a healthy lifestyle?
     Research shows at least 18% of all cancers and about 16% of cancer deaths in the U.S. are related to excess body weight, physical inactivity, alcohol consumption, and/or poor nutrition.
     The American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention Reducing the Risk of Cancer with Healthy Food Choices and Physical Activity emphasizes healthy diet and exercise. 
     The four components of cancer prevention, as reported by the American Cancer Society, are:
 
     Achieve and maintain a healthy weight throughout life. Keep your weight within the healthy range, and avoid weight gain in adult life.
 
     Be physically active. Adults should get 150-300 minutes of moderate intensity or 75-150 minutes of vigorous intensity activity each week (or a combination of these). Getting to or exceeding the upper limit of 300 minutes is ideal. Limit sedentary behavior such as sitting, lying down, watching TV, and other forms of screen-based entertainment.
 
     Follow a healthy eating pattern at all ages. Eat foods that are high in nutrients in amounts that help you get to and stay at a healthy body weight. Eat a variety of vegetables – dark green, red and orange, fiber-rich legumes (beans and peas), and others.
     Choose fruits, especially whole fruits in a variety of colors. Make your grains whole grains. Limit red meat and processed meats. Avoid sugar-sweetened beverages and highly processed foods and refined grain products.
 
     It is best not to drink alcohol. People who do choose to drink alcohol should have no more than 1 drink per day for women or 2 drinks per day for men.
Source: American Cancer Society
 
     NOTE: Researchers agree that there isn’t one single element in one particular food that can protect you from cancer. Eating a variety of foods is your best defense against disease. For more information on how the above foods may help protect you against cancer, contact a registered dietitian.
     Try this quick-cooking Skillet Tilapia with Sautéed Spinach bursting with flavor and healthy goodness, including omega-3 fatty acids, iron, calcium, folic acid, and other healthy vitamins and minerals. Serve with brown rice for a complete meal.
 

​     Valentine’s Day usually conjures up images of heart shaped boxes, beautiful cards, roses and chocolate. Lots of chocolate. Why not make this Valentine’s Day a healthy one? It is Heart Month after all. So why not plan a Valentine’s Day that makes their hearts happy and keeps them healthy.
 
For the Kids
Kids love getting Valentines and treats on this special day. Most kids also love fruit. Try these Fresh Fruit Pops and watch their faces light up. They are also fun to make, so let them join in the fun!
 
Fresh Fruit Pops
     Just stick a skewer into a strawberry or a chunk of banana, dip it in your child’s favorite yogurt and then roll the pop in granola. These are super easy and can be kept in the refrigerator or try them frozen for a cool treat.
 
For a Romantic Date Night
     Staying in this Valentine’s Day? Why not create a healthy dinner of salmon, roasted asparagus, wild rice pilaf and a green salad. And for dessert you can’t go wrong with these Greek Yogurt and Strawberry Phyllo Cups.
     A meal chock full of heart-healthy foods.  Omega-3 fats from the salmon, heart-healthy whole grains and fruits and veggies that are always good for your heart.
 

     The Chiefs are going to the Super Bowl! Although COVID-19 may have put a halt to large parties, you can still have a small family gathering at home and enjoy the festivities. But what if you’ve been trying to eat healthier and you’re afraid the game time snacks may derail your plan?
     Especially when the top foods for Super Bowl Sunday are cookies, cheese and crackers, nachos, pizza, chicken wings and chips and dip. Don’t just sit on the sidelines and avoid food altogether—just keep from overdoing it with these simple tips.
 
Don’t Save Up Space
     One of the worst things you can do before a party or any food occasion is to starve yourself during the day so you can binge at the party. A better solution is to have something light and semi-filling before the party so that you are able to make better choices and have better portion control when you’re around all of those tempting foods.
 
Make Something Healthy
     Healthy food doesn’t have to be boring and tasteless. Make something that you truly enjoy that isn’t super high in calories, sugar or fat. And you don’t even have to tell anyone that it’s healthy. You will be surprised to find out that your guests will love the food you make. Need an idea? Try the healthy, yet delicious appetizer in this column.
 
Don’t Drink Your Calories
     Alcohol has calories and at parties we tend to overindulge. Not only do you need to be concerned about the calories in the alcohol itself, but studies have shown that drinking alcohol makes you consume more food.
     Try alternating alcohol with water, or some of the new flavored sparkling waters, to decrease your intake and to stay hydrated which will also prevent that awful hangover the next morning.
 
Be Active
     If you know you may eat more than usual during the evening game, make sure you are a little more active earlier in the day. Take a walk or do a workout burn some extra calories.
 

     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:
 
 
 

     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: