Your Health: Navigating the diet craze maze

Navigating the diet craze maze

by Megan Callahan, Hy-Vee Corporate Dietitian

Is the latest diet trend really that healthy? How many carbs should I be eating daily? Can a detox diet work in my favor? Whether or not you’ve fallen for nutrition myths in the past, it can be hard to decipher fact from fiction when your favorite fitness influencer makes a claim on social media. Therefore, before you implement dietary rules, a chat with a registered dietitian may be worth your time – and possibly your health. Hy-Vee dietitians can crack the code to many myths surfacing the web. Check the facts below to see what’s true and what’s trash.

Do carbs make you gain weight? Carbohydrates are often demonized as the weight gain devil. But do you have to cut carbs out entirely to lose a few pounds? Carbs – especially complex carbs – are important for energy, brain function and even weight loss. Complex carbohydrates include whole grains, beans and vegetables, which are rich in belly-filling fiber. Simple carbs are those high-sugary foods and processed grains, which lead to unsatisfying meals causing us to overindulge later. Keep in mind, any food you eat in excess will cause you to gain weight; therefore, don’t point fingers at one of the major food groups. Think about the selections and portions with carb choices and make room on your plate for more whole-grain varieties.

Is snacking throughout the day bad for my health? There’s a fine line between a smart snack and grazing, and the difference between the two can make or break your health goals. A smart snack is one that is planned, consumed when true hunger strikes, and includes nutrientdense foods, such as fruits, veggies, whole grains and protein. It can help bridge the gap between meals to ensure we don’t overeat later. Grazing, on the other hand, is frequent eating of an undefined portion of food. More often than not, grazing can include the consumption of high-caloric and nutrient-poor foods, leading to weight gain. When done correctly, snacking is a healthy habit to incorporate in our everyday routines. Just be smart about it.

Can certain foods burn calories? In short, no. Caffeine and spicy ingredients can increase metabolism, yet not enough for significant calorie burn or weight loss. The secret solution? A combined effort with diet and consistent exercise.

Are fat-free or low-fat versions of foods healthier? When a product claims it contains low or no fat, be sure to consider the sugar content. It’s common for manufacturers to replace fat with this taste-enhancing nutrient to make it more palatable since fat provides food with flavor. In addition, we may eat more of a low-fat product because fat takes longer to digest. Therefore, our attempt to save on calories by choosing this alternative is essentially a wash.

Does eating at night lead to weight gain? It’s been shown that high-caloric foods like ice cream and chips are indulged after dark, contributing to a wider midsection. You can guess that ingesting excess calories at any time of the day would have the same effects on the body, but we tend to do more mindless eating watching television or surfing the web at the conclusion of our day. If you’re hankering for a late-night snack, choose one that includes protein and fiber like a fruit and yogurt parfait, as you’ll be more satisfied and less likely to go back for more. If you fall in the 78% of people who encounter conflicting information about what to eat, consider contacting a HyVee dietitian. These professionals undergo several years of schooling, must pass a licensed examination, and keep up with continuing education every year to stay relevant with the ever-changing world of nutrition. Don’t believe everything you read on the internet, and get the facts from the professional.

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Megan Callahan is one of your Hy-Vee Corporate Dietitians. She is dedicated to helping people live healthier and happier lives. Megan received a bachelor’s degree in dietetics from Missouri State University. She completed her dietetic internship at the University of Kansas Medical Center, where she also received her Master of Science degree in dietetics and nutrition. Megan has been working with Hy-Vee full-time for 10 years. Megan lives in Lee’s Summit with her husband Matt, and their 2 children Kennedy (4) & Carsyn (2).

HHS announces Marketplace special enrollment period for COVID-19 public health emergency

The U.S. Department of Health and Human Services (HHS), through the Centers for Medicare & Medicaid Services (CMS), announced a Special Enrollment Period (SEP) for individuals and families for Marketplace coverage in response to the COVID-19 Public Health Emergency, which has left millions of Americans facing uncertainty and exceptional circumstances while millions of Americans have experienced new health problems during the pandemic. This SEP will allow individuals and families in states with Marketplaces served by the HealthCare.gov platform to enroll in 2021 health insurance coverage. Beginning February 15, 2021 and through May 15, 2021, these Marketplaces will operationalize functionality to make this SEP available to all Marketplace-eligible consumers who are submitting a new application or updating an existing application. The SEP will be offered to consumers applying for new coverage or updating an existing application through HealthCare.gov, the Marketplace call center, or through direct enrollment channels. Some consumers may already be eligible for other existing SEPs, Medicaid, or the Children's Health Insurance Program (CHIP) – they can visit HealthCare.gov now to find out if they can enroll in the meantime. Starting February 15, consumers seeking to take advantage of the new SEP can find out if they are eligible by visiting HealthCare.gov.

Jackson County Health Department COVID-19 Testing

Jackson County Health Department will offer the following COVID-19 testing locations February 22—26:

Monday: Lee’s Summit This is a Drive-Thru 505 NW Blue parkway, Lee’s Summit 64063 Registration link: https:// jacohd.jotform.com/210315584614855

Tuesday: Grandview This is not a drive-thru clinic The View: Grandview- The View Community Center 13500 Byars Rd., Grandview MO 64030. Registration link: https:// jacohd.jotform.com/210316527514852 Wednesday: Blue Springs This is not a drive thru clinic Vesper Hall 400 NW Vesper St. Blue Springs Registration link: https:// jacohd.jotform.com/210324896314858

Thursday: Lee’s Summit This is a drive-thru 505 NW Blue Parkway, Lee’s Summit 64063 Registration link: https:// jacohd.jotform.com/210316333014842

Friday: Independence Not a drive-thru Independence Uptown Farmers Market- 211 W Truman Rd., Independence MO 64050 Registration Link: https:// jacohd.jotform.com/210324687414857

Plants on your plate: Broccoli

by Denise Sullivan, Nutrition & Health Education Specialist, University of Missouri Extension

One of my favorite fresh vegetables to reach for in the midst of winter is broccoli. Though not a locally grown product - right now at least - broccoli is grown year-round in California. Broccoli is native to the Mediterranean region, where it has been cultivated since Roman times. The first commercial broccoli crop grown in the U.S. was started in California in the 1920’s, but broccoli did not become a significant crop until after World War II. Today, California grows more than 90% of the broccoli in the United States and is the third largest producer in the world. Broccoli is a member of the Brassicaceae plant family, also known as cruciferous. Other familiar plants in the family include Brussels sprouts, cabbage, cauliflower, kale, and kohlrabi. The word broccoli comes from the Italian plural of broccolo, which means "the flowering crest of a cabbage". Broccoli is an excellent source of a multitude of vitamins and minerals, including vitamins A, C and K, manganese, potassium, and phosphorus. These nutrients are essential for eye, skin and bone health, heart health and cancer prevention. It is also a good source of folic acid, a nutrient important for pregnant women and the developing fetus. Broccoli is also rich in an assortment of phytonutrients, particularly glucosinolates and sulforaphane, which are being researched for their role in cancer treatment and prevention. All that nutrition is wrapped in a low-calorie package, as one cup of raw broccoli contains about 50 calories, and also provides 2.5 grams of fiber and 2.5 grams of protein. Unfortunately, a downside of cruciferous vegetables is that the sulphur-containing compounds can be bitter, especially when overcooked. Proper cooking can be the difference maker for the palatability of many vegetables, so consider your preparation methods carefully. For a quick and tasty preparation, try roasted broccoli. Simply toss florets with a tablespoon or two of olive oil and oven roast on a foil lined baking sheet at 400 degrees for 15 minutes. Top with a sprinkle with parmesan or squeeze of fresh lemon juice after cooking. If you have a little more time and are feeling inspired, the salad below is a beautiful combination of colors, flavors and textures. Denise Sullivan is a Nutrition and Health Education Specialist for MU Extension in the Urban West Region, covering Jackson and Platte Counties. For research-based nutrition and food safety information and programs, visit https://extension.missouri.edu/counties/ urban-west-region

Broccoli and Red Pepper Salad (makes six servings)

½ cup pecan halves 1 large head broccoli (about 5 cups) 1 large red bell pepper ½ large sweet onion

Dressing: 2 tablespoons vinegar (white wine or cider) 1 tablespoon olive oil 1 teaspoon sesame oil 1 teaspoon soy sauce 1 tablespoon honey 1 clove garlic, minced ¼ teaspoon ground ginger

1- Toast pecans in heavy skillet over medium heat until lightly browned. Watch carefully, as they can burn quickly. Roughly chop the pecans if desired, set aside. 2-Prepare vegetables. Wash broccoli and separate into florets and trim stems into small matchstick-like strips. Blanch * broccoli by cooking in boiling water for one minute, drain and put into ice water for one minute, drain well. Wash bell pepper and cut into thin strips. Cut onion into thin strips. 3- Combine vegetables in large bowl and stir to combine. 4- Combine dressing ingredients in small jar and shake to combine. Pour over vegetables and chill for 30 minutes. When ready to serve, top with pecans.

*Blanching is a quick cook-quick cool process that tenderizes the broccoli and brightens the color. The process is also used as a preparation to freeze fresh vegetables.

Nutrition information: Calories: 93, Total Fat: 5g, Saturated Fat: .6g, Sodium: 76mg, Carbohydrates: 11g, Fiber: 3g, Protein: 3g

Recipe adapted from Seasonal and Simple, analyzed by verywellfit.com

Using play to combat your child’s stress and loneliness

(StatePoint) With the pandemic continuing to disrupt routines, you may have growing anxieties about how the extended crisis will affect your child’s social and emotional health long-term. A new survey conducted by OnePoll on behalf of the The Genius of Play -- a national movement to educate parents and caregivers about play’s vital role in child development -- examined the concerns of parents with children ages 2 –18. Here are some of the findings, along with tips to counteract the negative effects of quarantine:

Social Skills Seven in 10 parents believe spending a year in quarantine will have a lasting effect on their child’s growth and development. Among those parents, the top concern is that it’ll be more difficult for their child to connect with people inperson in the future (52%). Tied for second and third were concerns that it’ll be more difficult for their child to play (44%) or make friends in the future (also 44%) after being separated from their peers. “There are numerous playtime activities that boost communication and social skills, which can be adapted to this new reality,” says Anna Yudina, senior director of marketing initiatives at The Toy Association. During a period when travel is limited, Yudina suggests playing “International Menu” to help kids learn about the world. To play, pick a location and discuss its local dishes. Then, give kids Play-Doh to create them. Have kids play restaurant with their new DIY meals. Using action figures and toys, try other roleplay games that encourage interaction and communication skills that kids may not have practiced for awhile. Classic board games with questions and answers – like Guess Who? – can also help kids build and retain their social skills.

Loneliness Four in 10 parents worry about their child’s mental health as a result of the pandemic. What’s more, 72% of respondents say they believe that during 2020 their child was lonelier than ever before. That’s a feeling extending to parents themselves -- 58% said they, too, were lonelier than ever. “Whether building a furniture fort, solving a puzzle or using a science kit, collaborative play gives us an opportunity to connect and combat loneliness while keeping children happy and entertained,” says Yudina. “Playing together also offers parents insights into their child’s world and what may be causing their stress and anxiety.” An arts and crafts session presents an opportunity to connect with friends and family who your child may be missing. Break out the paper, stickers, markers, and safety scissors to create cards to send to loved ones. Be sure to organize virtual playdates, too. The latest apps are making it easier for kids to read, draw, act out plays, and watch movies virtually with friends.

The Bright Side Despite its difficulties, parents indicated that this period has had silver linings. When asked what positives have resulted from spending more time at home over the past year, the top response was being able to spend more time playing with their child (46%). To get inspired to fill in all those additional hours with play, visit thegeniusofplay.org, a great online resource for parents offering tons of play ideas.

Convenient, functional gear prepares you for adventures or emergencies

(StatePoint) The new normal and natural disasters are dominating the headlines. At the same time, consumers have embraced socially distant adventure travel. Whatever your reasons for wanting to be prepared, easy to carry, functional gear will prepare you for what’s to come. Here’s how:

Secure Packing Whether you’re backpacking on your favorite trail or evacuating from a disaster zone, knowing your gear is protected from mishaps and extreme weather is important. Keep organizational packing tools handy, such as Reusable Rubber Twist Gear Ties, that provide a versatile way to wrap and hang items. When it comes to waterproofing, gear should endure the harshest elements. That’s where options like the CorSurf 25L Waterproof Dry Backpack come into play. It floats and features special pockets to protect electronic equipment.

Safe Water Safe tap water is not a given on outdoor adventure trips or during natural disasters when local water sources can become compromised. Having a low-maintenance, long-term means to filter water, whether sheltering in place or on the road, gives you peace of mind. Ultralight and durable, the LifeStraw personal water filter straw lasts for up to 1,000 gallons of water -- enough drinking water for an individual for over five years, and protects against bacteria, parasites, microplastics, dirt, sand and cloudiness. Illumination Maintain visibility during power outages or when enjoying nature with battery-operated light sources. A durable, tactical flashlight is a must. Try the INOVA T8R Powerswitch Rechargeable Dual Color LED Flashlight to preserve night vision while pitching a tent or looking for the circuit breaker. For a hands-free option, consider a lightweight headlamp with a rechargeable battery. The Biolite HeadLamp 330 sits flush on the forehead and its moisture-wicking fabric keeps the wearer cool and dry. Finally, let tools pull double-duty. The Radiant 314 Rechargeable Lantern will not only illuminate your home or campsite, its built-in power bank allows you to charge devices anywhere, handy for staying connected when it’s most vital. Protection From emergency uses (e.g. selfdefense) to the mundane (e.g. slicing fruit), you never know when you’ll need the utility of a pocket knife. Pack light with the Nite Ize Doohickey Key Chain Knife. Its 2-inch blade offers everyday portability. Insect bites can be a major health hazard and an unwanted factor during weekend getaways or emergency scenarios. A high-quality first aid kit is vital for any household and the Adventure Medical Kits Mountain Backpacker contains hospital-quality contents ideal for multiday adventures. Whether you love adventure travel or just value emergency preparedness, great gear is essential.

Theme: Math 101

ACROSS 1. À la mode 5. Westminster broadcaster 8. Lamb's momma 11. Depression drifter 12. Alternative to truth 13. Like a Druid, e.g. 15. Verify 16. Flair 17. Avoid paying taxes 18. *Same as power in math 20. Surrender territory 21. Mini, midi or maxi 22. Longnosed fish 23. *Round #23 Down 26. Adverb derived from zone 30. Miner's bounty 31. Curved like a foot 34. Mother Earth to Ancient Greeks 35. Truck amounts 37. "____ the land of the free..." 38. Hitler's Third 39. Capri, e.g. 40. Walked 42. Grande, e.g. 43. Remove scales 45. Accustomed, two words 47. Like arctic air 48. More capable 50. Tibetan priest 52. *Part of a whole number 55. Grinding tooth 56. Stare amorously 57. Hoofbeat sound 59. Garlic mayo 60. Kick out 61. Gossamer 62. *Pi's second digit 63. High ____ 64. "Brave New World" drug DOWN 1. Half a particular dance 2. Past tense of heave 3. Type of mountain goat 4. Body six feet under 5. Harvest helper 6. Small goose 7. Abe's coin 8. Exclamation of surprise, archaic 9. Do like fly fisherman 10. Between northeast and east 12. One who denies 13. Popular pie nut 14. *Sum divided by count 19. Southern cuisine pods 22. Apollo to ancient Greeks 23. *Three-dimensional object 24. Not poetry 25. Mends 26. *Whole number between -1 and 1 27. Scottish landowner 28. In accordance with law 29. Search engine pioneer 32. Pigeon's home 33. H in British HMS 36. *Kind of point 38. Set to zero 40. Cunning 41. Pleasing to the ear 44. Ticks and mites, taxonomically speaking 46. Short for Fredericas 48. Lock horns 49. Popular craft wood 50. Under a fig leaf? 51. Gel producing plant 52. *0.3048 meters 53. Pasta with ____ and alio 54. "Cheers" regular 55. Cultural Revolution leader 58. Money in Myanmar

Kid Scoop

February Kid Scoop features are sponsored by:

Ice delays MDC trout stockings for winter fishing in KC

by Bill Graham, Missouri Department of Conservation

Prolonged sub-freezing temperatures and ice have delayed a fresh stocking of rainbow trout in community lakes in the Kansas City area. The Missouri Department of Conservation (MDC) stocks trout several times during winter in partnership with local communities. Anglers then have a chance to catch a cold-water fish species in a close-tohome fishing opportunity. Current weather conditions have delayed a February stocking, Jake Colehour, MDC fisheries management biologist said. More trout will be stocked once temperatures rise to near or above freezing. Lakes stocked with rainbow trout in the Kansas City area include:

Coot and Plover lakes, MDC’s James A.

Reed Memorial Wildlife Area at Lee’s

Summit.

Chaumiere Lake, Kansas City Parks and Recreation.

Capitol Federal Sports Complex,

Liberty.

Johnston Lake, Raymore. Jesse James Park Lake, Kearney.

Cleveland Lake, Belton Trout were stocked last autumn in Honker Pond at the James A. Reed Memorial Wildlife Area for fishing by youths age 15 or under. They may keep trout up to a limit of four if they have a Missouri trout permit. Missouri residents over age 15 and under 65 need a valid fishing permit. Non-residents over 15 need a state fishing permit. Anglers wishing to keep the trout they catch also need a Missouri trout fishing permit. The most up-to-date information on MDC’s winter trout stockings in the KC metro area is available by calling the trout hotline at 816-525-0300, press 2 at the recorded prompt. Tips for catching winter trout in urban lakes are found in an online Missouri Conservationist magazine story, https://short.mdc.mo.gov/Zpq. For more information on urban winter trout fishing throughout Missouri, visit https://short.mdc.mo.gov/ZoH. Prolonged sub-freezing temperatures and ice have delayed a winter trout stocking by MDC in Kansas City area community lakes. Photo credit: MDC

MDC offers Urban Woodsman program February 20th in Kansas City

by Bill Graham, Missouri Department of Conservation

Defy winter by bundling up and attending the annual Urban Woodsman program Feb. 20 at the Anita B. Gorman Discovery Center in the heart of Kansas City. This free Missouri Department of Conservation (MDC) event in the center’s native plant garden celebrates winter with outdoor skills tips and warm fires. Some changes are in place for this year’s event. COVID-19 precautions and protocols will be observed including physical distancing and face masks. Rather than an open walk-in event, this year’s Urban Woodsman is divided into three one-hour sessions for participants ages 10 and older. Sessions will begin at 10 a.m., 11:30 a.m., and 1:30 p.m. Registration is required. Urban Woodsman will highlight resources that trees provide. Winter camping skills will be demonstrated such as fire building, wood splitting, and campfire cooking. Discovery Center staff have also tapped trees for winter sap gathering, including sugar maples. Participants will get to see how sap is collected, stored, then boiled into maple syrup. This is an all-outdoor program. Participants should dress for the winter weather of the day. Instructor Pat Whalen, MDC naturalist, will be in touch by email with those who register. To register, visit MDC’s events page for the Kansas City region, https:// short.mdc.mo.gov/ZXo. For more information on the Gorman Discovery Center, visit https://mdc.mo.gov/ discoverycenter.

MDC’s Urban Woodsman program on Feb. 20 at the Anita B. Gorman Discovery Center in Kansas City will focus on resources trees provide, including firewood to split. Nature displays will also be offered at the outdoor program. Photo by Bill Graham, MDC