​     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:
 

     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?
 
 

​     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: 

     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!
 
 

​     Have you heard of the Mediterranean diet? It’s the diet getting all the buzz about being one of the best eating plans to promote health and prevent chronic disease. Scores of leading scientists have rated this way of eating as one of the healthiest in the world.
     What makes the Mediterranean diet so healthy? It is a way of eating based on traditional cuisine of countries bordering the Mediterranean Sea. Though there is no single definition of the Mediterranean diet, its foundation is made up of vegetables, fruits, whole grains, beans, nuts, seeds and olive oil.
 
The main components of the Mediterranean diet include:
Daily consumption of vegetables, fruits, whole grains and healthy fats
 
Weekly intake of fish, poultry, beans and eggs
 
Moderate portions of dairy products
 
Limited intake of red meat
 
     It isn’t a vegetarian diet, but rather a plant-based diet with meals centered around fruits, vegetables, whole grains, nuts, and seeds with moderate amounts of dairy, poultry, eggs, and seafood. Red meat isn’t eliminated but eaten only occasionally. What about wine? The Mediterranean diet typically allows red wine in moderation. Health recommendations for wine are drinking no more than one glass of wine per day for women and no more than two glasses per day for men to reap the benefits.
 
How to get started eating the Mediterranean way:
Eat lots of vegetables – add them to every meal whether as a side or main dish, soup or salad
 
Change the way you think about meat – If you eat meat, have smaller portions
Include some dairy – plain Greek yogurt is a great source of protein
 
Eat seafood twice a week – fatty fish such as salmon, tuna, herring and sardines is rich in heart-healthy omega-3 fats
 
Cook a vegetarian meal at least one night a week – not all meals need to contain meat to be complete
 
Use good fats – olive oil, nuts and avocados are a few examples of healthy fats
 
Switch to whole grains – whole grains are higher in fiber, protein and essential nutrients
 
Choose fruit for dessert – save sweets for special occasions
 

     You may be noticing berries popping up at your local grocery store. Signs of spring include berries of all sorts including strawberries, blueberries, raspberries and blackberries. Whether fresh, frozen, or homegrown, berries are a colorful, nutritious and flavorful treat.
     Berries are packed with vitamin C.  One cup of strawberries has more vitamin C than a medium orange. They are also an excellent source of fiber, folate and potassium. Berries are full of phytochemicals and antioxidants which help to prevent heart disease and certain types of cancer. They are also very low in calories with a cup of blueberries having only 83 calories and raspberries only 64 calories per cup.
     What is the best way to keep berries fresh? Store most berries dry and in the container in which you bought them and don’t wash them until you are ready to eat them.
     Strawberries, however, tend to dry out in the refrigerator, so store them atop a dry towel after washing in a single layer with a damp towel over the top. Berries only last a few days in the fridge, so if you don’t eat them quickly you can store them in the freezer after washing and drying them and placing them in a freezer-safe food storage bag.
     You can just pop berries into your mouth for a fruity snack or try these tasty ways to use berries:
 
top with a dollop of fresh whipped cream for a delicious and nutritious dessert
 
sprinkle on a salad of spinach, feta cheese, sliced almonds and balsamic vinaigrette
 
add to your morning oatmeal
stir into Greek yogurt for a protein packed snack
 
add to a smoothie
 
top a slice of angel food cake
 
     However you like your berries, they make a nutritious and delicious addition to your springtime menus.
 
 

​     You may have heard of the “freshman 15”, describing the 15 pounds college freshman supposedly put on during their first year away at college, but there is a new term buzzing around, the “quarantine 15” which applies to all of us quarantined at home and in close proximity to our pantries.
     The combination of the stress of the uncertainty of COVID-19 and being cooped up at home makes the munchies even worse. And starchy carbohydrates like crackers, cookies and other baked goods can be a source of comfort in a time of crisis. Here are some tips to avoid stress eating, improve your mood and make healthier choices without tipping the scale:
 
Don’t stress about your diet or your weight. In these uncertain times the last thing you want to do is add extra stress to your life. There are already too many other things causing us stress right now. Now is the time to take care of yourself, not beat yourself up.
 
Keep a regular schedule. Try to go to bed and get up in the morning at the same times every day. Eat breakfast, lunch and dinner at regular times and if you need a snack plan a time between meals when you will have it. Don’t graze all day on snacks without a routine.
 
Buy better foods to have on hand.
Keep your pantry stocked with fewer processed, high-salt or high-sugar snack foods and put more produce in your fridge. Some foods that have been shown to have some mood-boosting effects are avocados, nuts, salmon, sweet potatoes and chia seeds.
 
Become more aware of your emotions. If you are bored find something to do that keeps you busy. If you feel stress or anxiety try meditation or go for a relaxing walk outdoors. Sometimes identifying your feelings is the hardest part. Try to be more aware.
 
Stay in touch with family and friends. Touch base through phone calls, video chats and virtual happy hours. Keep your support system going.
 
Move. Exercise is critical for both mental and physical health. Go for a brisk walk, hop on your bike or try a new online class. You might find something new that can be long-lasting.
Try this Easy Chia Pudding for a mood-boosting snack or breakfast.

​Tracey Shaffer, RDN, LD is a registered dietitian and owner of KC Nutrition Coach, online nutrition and fitness coaching. She can be reached at tracey@kcnutritioncoach.com
 

     In the midst of our quarantine, a well-stocked pantry is key to making healthy, budget-friendly recipes at home. Take a look at your pantry and hopefully it is not only full of high-sugar, high-sodium snack foods.
    Check out these healthy pantry staples to keep your diet in check for the next month.
 
Healthy Pantry Items:
 
Nuts/Seeds/Nut Butters: Whether it is walnuts, almonds, sunflower seeds or any natural peanut butter, they all have healthy fats and are a source of protein.
 
Whole grains: popcorn (not microwave), whole-grain crackers, whole-wheat pastas, brown rice, old-fashioned or steel-cut oats, whole wheat tortillas, bread, pita bread.
 
Healthy oils: olive oil, canola oil, avocado oil
 
Low-sodium canned tomatoes: diced, crushed or any type of canned tomatoes and tomato-based pasta sauce.
No salt added canned vegetables: frozen vegetables are good choices too if you have room in your freezer
 
Canned fruits: look for no sugar added or canned in juice
 
Low-sodium broths: good to have on hand for many recipes
 
Beans/Lentils: low-fat refried, black beans, pinto beans or lentils (dried or canned) make a great high-fiber, high-protein addition to any meal
 
Canned/Packaged Tuna: look for “packed in water”
 
Garlic/Onion: great for adding flavor to many recipes and shelf-stable
Here is an easy recipe for lunch or a quick dinner using some pantry staples. These quesadillas only take 15 minutes to make and you can use black beans or pinto beans. Add some guacamole and serve with a mixed green salad for a complete meal.

Tracey Shaffer, RDN, LD is a registered dietitian and owner of KC Nutrition Coach, online nutrition and fitness coaching. She can be reached at tracey@kcnutritioncoach.com
 

 
 

     With the cold and flu season in full-force and the threat of COVID-19, a strong immune system is your best defense against disease. Immune systems may be weakened by poor diet, lack of sleep, lack of exercise or stress. Here are some nutrition sources to help boost your immune system to fight those scary viruses.
     Vitamin C – Vitamin C can help prevent the common cold and can help lower the duration and severity of a cold. Foods high in vitamin C are citrus fruits such as oranges, grapefruits and tangerines; strawberries and papaya; vegetables such as broccoli, Brussels sprouts, spinach and kale.
     Zinc – When taken at the first sign of illness, zinc can shorten the duration of cold viruses. Zinc can be found in shellfish, meats, spinach, chickpeas, nuts and seeds.
     Probiotics- Probiotics may give your immune system a boost and inhibit the growth of harmful gut bacteria. Good sources of probiotics are yogurt with active and live cultures, kefir and kombucha.
     Protein – Protein helps support your immune system cells. Compete protein sources (those containing all essential amino acids) include meats, fish, low-fat dairy products,  plant-based combinations such as beans and brown rice and soy products.
     Water - Staying hydrated can help loosen trapped mucus and keep you from risking dehydration when you are sick and running a fever. Drink at least eight glasses of water a day.
     Seasonings and spices – Ginseng tea, garlic and ginger have all been shown to help combat a cold or a flu by boosting the body’s immunity through their ant-inflammatory powers.
     A healthy diet is just one way to help protect yourself against the cold and flu. A good night’s rest, daily exercise and good handwashing practices are other ways to help protect yourself. Try this immune boosting smoothie to fight the flu.
 
Tracey Shaffer is a registered and licensed dietitian and owner of KC Nutrition Coach in Eastern Jackson County. She can be reached at tracey@kcnutritioncoach.com.
 

     March is designated as National Nutrition Month® by the Academy of Nutrition and Dietetics.  It’s a great time of the year to review your eating habits and learn something new about good nutrition.  That’s where a registered dietitian can help!
     It’s common knowledge that a healthy lifestyle decreases many risk factors and just overall makes you feel great.  Unfortunately, most people have trouble figuring out what to do without planning a complete diet makeover.   
     During National Nutrition Month®, here are some easy suggestions starting with the basics, so you can start building your nutritional health from the ground up!
 
Vary your diet:
     Eat a variety of foods every day. Make sure you include plenty of fruits and vegetables. Fruits and vegetables are the foods that should be eaten most often. 
     For most people, this means more than doubling the amount of fruits and vegetables they eat daily.  Try adding a serving each day to one meal and increase the amount every few weeks.
 
Plan your meals:
     Enjoy healthful eating at school, work and home. Think ahead about what you are going to eat and get it ready. Planning helps save both time and money at the store. Make a list and stick to it!
 
Cook and prep:
     Learn skills to create tasty meals to share and enjoy. If you don’t know how to cook, look for a class in your community or get a basic cookbook. 
     There are also lots of shows that give cooking instruction. Get your kids cooking so they grow up knowing how to put together a healthy meal.
 
Visit a registered dietitian (RD or RDN):  
     If you are having trouble making nutritious meals a registered dietitian can help you. Registered dietitians have the knowledge and expertise to give you sound nutrition advice.
 
    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.