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 tracey@kcnutritioncoach.com. 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 tracey@kcnutritioncoach.com. 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 tracey@kcnutritioncoach.com. 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:
 

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