29 minute read
Your Health: Plants on a plate—green peas
A taco twist with tilapia
by Megan Callahan, Hy-Vee Corporate Dietitian
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Spring into healthy habits by making Tilapia Tacos this week! Stop by your Hy -Vee seafood department for sustainably raised Rainforest tilapia. Hy-Vee’s Responsible Choice program ensures top-notch, quality seafood where the best aquaculture practices are used to protect seafood ecosystems. Tilapia is a versatile, mild-flavored white fish, making it a family favorite. It’s easy to bake, grill, pan-sear or air-fry.
Four easy ways to cook Tilapia: Bake: Preheat oven to 400 degrees F. Spray a foil-lined baking sheet with nonstick cooking spray. Pat tilapia fillets dry and season tilapia as desired. Bake for 10 to 12 minutes or until fish flakes with a fork and reaches 145 degrees F. Grill: Brush fish with olive oil and season as desired. Place on greased grilling screen and grill over medium-high heat for 4 to 5 minutes or until fish flakes with a fork, turning once halfway through. Pan-Sear: Pat fish dry and dip in seasoned flour mix. Sear in a tablespoon of oil in a nonstick skillet over medium heat for 3 to 4 minutes per side or until crust is golden and fish flakes with a fork. Air-Fry: Coat fillets with seasoning as desired. Air-fry at 375 degrees F for 5 to 10 minutes or until fish reaches an internal temperature of 145 degrees F, turning once halfway through. With your health top of mind, eat seafood at least twice each week and connect with a Hy-Vee dietitian to enroll in programs to help you reach your nutrition goals. Programs include virtual or in-person nutrition store tours about heart-health or diabetes (more topics available) or individual nutrition counseling to discuss your personal nutrition needs or Healthy Habits menu program, all with weekly accountability check-ins. You’ve only got one body, so take care of it and keep it a top priority. Try this recipe for your next taco night. The information is not intended as medical advice. Please consult a medical professional for individual advice. Air Fryer Tilapia Tacos
Serves 4 (2 tacos each)
All you need: 1 lb. fresh lapia fillets ¾ cup + 1/3 cup Old El Paso zesty ranch taco sauce, divided 2 cups Hy‐Vee plain panko bread crumbs 1 (1.25‐oz) pkg Hy‐Vee original taco seasoning mix Hy‐Vee nons ck cooking spray 5 cups Hy‐Vee coleslaw mix 8 Hy‐Vee taco‐size flour tor llas Desired toppers: Grilled corn, diced avocado, chopped tomato, guacamole salsa, diced mango, red onion, jalapeno slices, chopped onion, Mexican crema, chopped cilantro, Co ja cheese
All you do: Preheat air fryer to 375 degrees F. Pat lapia fillets dry; cut into 2½‐ x ½‐inch pieces. Place ¾ cup Old El Paso zesty ranch taco sauce in a shallow bowl. Combine panko bread crumbs and taco seasoning mix in another shallow bowl. Dip fish, one piece at a me, into sauce; shake off excess. Evenly coat with bread crumb mix‐ture, pressing to adhere. Lightly spray the air fryer basket with Hy‐Vee nons ck spray. Air fry for 5 to 6 minutes or un l lightly golden and fish flakes easily with a fork (145 degrees F), turning fish and spraying with addi onal nons ck spray halfway through. While fish is air frying, combine Hy‐Vee coleslaw mix and 1/3 cup addi onal Old El Paso ranch taco sauce. Serve fish on taco‐size flour tor llas with cabbage slaw and desired toppers.
Recipesource:April2021Seasonsmagazine
Plants on a Plate: Green Peas
by Denise Sullivan, Nutrition and Health Education Specialist, MU Extension
Outside of lettuce or other types of leafy greens, peas are one of the early season garden goodies I look forward to every year. While some people might find the shelling of peas a tedious task, I prefer it to snapping beans and find it rather satisfying to ‘zip’ open the pod to get to the treasure inside. For most purposes, peas may be classified as garden or English peas, snow peas, and sugar snap peas. English peas are further divided into smooth or wrinkled seed varieties. Smooth-seeded varieties are starchier, while wrinkled varieties are sweeter and are commonly used for home and commercial growing. Snow peas are meant to be harvested as flat, tender pods before the peas inside develop at all. Sugar snap peas have been developed from garden peas to have low-fiber pods that can be snapped and eaten along with the slightly mature peas inside. The starchier smooth-seeded varieties are used to produce ripe seed kernels that are fractured to be used to make splitpea soup. The Southern pea, or cowpea is an entirely different vegetable that is planted and grown in the same manner as beans and legumes. In the mid 1900’s, studies by Gregor Mendel working with seven characteristics of pea plants (plant height, pod shape and color, seed shape and color, and flower position and color) laid the foundation for modern genetics by identifying dominant and recessive traits in organisms. Peas are the seed of the Pisum sativum plant, which originated in the Mediterranean region of Greece, Syria & Turkey. They are a frost-hardy, coolseason vegetable grown wherever a cool season of sufficient duration exists. Today, most production occurring outside of the United States is in colder regions like Canada, Russia, England, and France. The highest producing states in the US are Washington, Montana, and North Dakota. No matter how you roll them, peas are nutrient-dense packages of carbohydrates, protein, fiber, vitamins, and minerals (especially iron, potassium, folate and vitamins A and K). A half-cup of cooked green peas contains 4 grams of protein, 4 grams of fiber, 12 grams of carbohydrate, and 641 IU of vitamin A. On the flip side, peas also contain phytic acid and lectins, which are often referred to as anti-nutrients, that may interfere with nutrient absorption and promote bloating in some people. To minimize these effects keep serving sizes to around 1/3 to ½ cup, eat them fully cooked instead of raw, and try sprouted or fermented preparations. Peas can be enjoyed alone as a side dish, or added into soups, stews, or salads. Green peas can even be baked (tossed with a little olive oil and spices) on a baking sheet for a healthy, crunchy snack. Combining fresh peas with grape tomatoes, the pasta dish below can be served warm as a hearty main dish or chilled as a salad by thinning the cheese mixture with lemon juice. Denise Sullivan is a Nutrition and Health Education Specialist for MU Extension in the Urban West Region, serving Jackson and Platte Counties. For research-based nutrition and food safety information and programs, visit https://extension.missouri.edu/counties/ urban-west-region
Easy Peasy Pasta (makes 6 servings) 2 cups fresh (or frozen) peas 1 pound whole wheat pasta 1 cup part skim ricotta cheese ¼ cup (loosely packed) fresh parsley, chopped ¼ cup parmesan cheese 1 lemon, zested (yellow part only), about 1 teaspoon ¼ teaspoon salt ¼ teaspoon pepper 2 teaspoons olive oil 2 cups grape tomatoes Cook pasta as directed on box. Add peas to pasta during last two minutes of cooking time. While pasta is cooking, combine ricotta, parmesan, lemon zest, salt, and pepper in a medium bowl. Set aside. In a large skillet, health olive oil over medium heat. Add tomatoes and cook, stirring frequently, for 6-8 minutes or until tomatoes burst and are heated through. Remove ½ cup pasta water and set aside; drain pasta and peas. Transfer tomatoes to pasta pot and add pasta and peas along with reserved pasta water. Stir to combine. Spoon pasta mixture into 6 bowls, top each bowl with ricotta mixture and serve. Nutrition information: Calories: 430 Total Fat: 9.5g, Saturated Fat: .4g, Sodium: 305mg, Carbohydrates: 62g, Fiber: 10g, Protein: 21g Recipe adapted from Seasonal and Simple, verywellfit.com
Spring flowering trees and shrubs
by Cathy Bylinowski, Horticulture Instructor, University of Missouri Extension- Jackson County
I’m always looking at other people’s yards and admiring their gardens, trees, and flowering shrubs. If I see an attractive plant that is new to me, I try to figure out what it is, if it will grow in my yard, and where I can get one. This spring, take some time to enjoy the flowering trees and shrubs in your neighborhood, nearby parks, even in the woods and green spaces around you. If you see some you like, now is a great time to figure out what they are and if they will grow in your yard. Spring is also a good time to plant new flowering trees and shrubs to enjoy for years to come. Here are several springflowering trees and shrubs that grow well in western Missouri:
Serviceberry- (Amelanchierarborea) Serviceberry, native to Missouri, is an attractive small tree with smooth gray bark, that grows on wooded slopes. The snowy white flowers appear in early spring before anything else in the woods has leafed out. Tasty berries appear in June and leaves turn pink and orange in the fall. Unfortunately, invasive, non-native Callery Pears (Bradford Pear being one type) are moving into Missouri natural areas. Do not mistake the white flowers of Bradford Pear for Serviceberry! (Photo credit: Pixabay by deniseellsworth)
Flowering dogwood- (Cornus florida) The flowering dogwood is a popular native flowering tree. Johnson County, Missouri is its nearest natural range to the KCMO region. It can be grown in our region, if it is put in a protected, partly shady site in the yard. Growth is fairly slow. Their branching is open and horizontal, with a rounded mature shape. They can get up to 30 feet tall. Their spectacular white bracts appear before leaves. Small, red fruit persist in fall and attract songbirds. It has lustrous, scarlet foliage in fall, too. They can be used as specimens, in masses or naturalized under larger trees, preferring moist, humus rich, slightly acidic soils. Avoid planting in hot, dry exposures. Use an organic mulch under the tree. Dogwoods need water during drought. Old or injured specimens are subject to borer damage. (Photo credit: C.Bylinowski)
Eastern redbud (Cercis canadensis) Redbuds can get up to 30 feet tall. The clusters of purplish pink small flowers clusters appear before leaves emerge. Heart-shaped leaves turn yellow in fall. Plant redbuds as specimens, in masses, or naturalized at edge of woods. They are hardy in sun or part shade and tolerant of a wide range of soils. (Photo credit: C.Bylinowski)
Lilac (Syringa vulgaris) Lilac is one of the best known and most commonly planted of all the introduced, flowering shrubs. Lilacs are worth having in your yard or garden for their once-a-year display of incredibly fragrant flowers. For the classic lilac fragrance, plant Common Lilac or one of its hybrids. Lilacs get up to 9 feet tall. Lilacs perform best in well-drained soils in full sun. Plants should receive at least six hours of direct sun each day for maximum bloom. Proper pruning is necessary to keep the plants attractive and to promote flower production. After the plant becomes established, about one-third of the old stems should be removed each year. Older lilac stems may be attacked by borers. (Photo credit: Pixabay by deniseellsworth)
Flowering Magnolias (Magnolia soulangiana) These magnolias look like beautiful pink clouds in the spring. The only drawback is that the flowers can be damaged by spring freezes. You might enjoy the scented flowers so much that you are willing to take the of risk flowers turning brown some years, after a freeze. There are cultivars that bloom later in the spirng with pink, purple, or yellow flowers. They are worth investigating. Some magnolias can get to 30 feet tall. Plant in protected parts of your yard away from southern exposures. (Photo credit: C.Bylinowski)
These are some of the many ornamental trees and shrubs, native and introduced, that offer beautiful spring color. Contact me (bylinowskic@missouri.edu) if you want more information on flowering trees and shrubs. You can also explore University of Missouri Extension’s website for more information on gardening- https:// extension.missouri.edu/.
Technology
How can I keep hackers out of my computer, smartphone, and tablet?
by Burton Kelso, The Technology Expert
Cyber attacks are at an all-time high and hackers are always looking for new ways to get access to your devices. Criminals know there's important data stored on your gadgets. Think of all of the passwords you store on your tech devices, as well as the sensitive sites like your bank you use your devices to connect to on a daily basis. It makes sense that you want to keep that information out of prying eyes, if you don't, you risk cyber crooks stealing your personal and financial information. Big tech has stepped in recent years to keep your computers and smart devices are safe from most of the cyber attacks out there. 99% percent of all cybercrime requires user interaction. which means if your device ends up getting hacked, it means you fell for a hacker's clever trick to get you to click on a phishing link or tech support scam that gave them access to your devices. The firewall and anti-virus protection in modern operating systems can stop most attackers. Even though it's rare for someone to just force their way into your device, there are some vulnerabilities that allow them to get directly into your gadgets that you need to be aware of.
1. Tech Companies Won't Call Out Of The Blue To Alert You To a Problem With Your Device. It's important to understand big tech doesn't care what happens to your devices. Sure you will get the occasional reminder for device maintenance or updates, but you will never get phones from Microsoft, Apple, or your Internet provider informing you of problems with your devices. I know there are some of you reading thinking "No one falls for these scams", but in reality a good percentage of the population does. My company Integral is constantly bombarded with calls from people who have fallen victim to the "Tech Support" scam. If a tech company calls you out of the blue, simply hang up the phone. If you're surfing the web and alerts appear telling you there is a problem with your devices, simply turn off your device and turn it back on to disable these fake alerts.
2. Keep Your Devices Up to Date. Cybercrime is always evolving which is why you need to make sure you update your computers, smartphones, and tablets. Updates are a pain in the "you know what", but downloading them helps keep your devices safe from the latest operating system vulnerabilities from viruses and ransomware. Your mobile devices and computers are designed to automatically download updates. When you're asked to install them, resist the urge to prevent them from installing. When you use devices that don't have the latest updates, you open your gadgets up to hackers gaining control of them. 3. Watch Out When Installing Programs. Don’t just download any old apps to your devices. Apps in the Apple App Store, Google Play Store, and the Microsoft Store are normally checked before they are uploaded to the store. Sometimes a malicious app can slip through. If these apps get on your gadgets, they can create havoc.
4. Not all Websites are Safe. Criminals are aware you spend a lot of your time surfing the web and have set up bogus websites that are designed to trick you into thinking there is a problem with your devices and ones that are designed to hack into your gadgets. Watch the spelling of your favorites as a misspelling can get you into trouble. Pay attention to those ads and popups as well. Criminals actually spend money to take out ads to get you to click on them in order to trick you out of your money or gain access to your computer and related devices.
5. Use Strong Passwords. I know you hate passwords, but it's best you create strong passwords to keep your devices as well as your online accounts safe. If you struggle at creating passwords, use the password creators built into most password keeper software such as LastPass or the one built into your web browser. Change your passwords at least twice a year. Also, practice the art of cyber lying and don't give truthful answers to those security questions you're asked when setting up online accounts.
6. Keep Your Mobile Number Secret. Just like you didn't give out your landline phone number to anyone who asked, use that same practice with your mobile number. The more people and apps that have access to your mobile number puts your devices more at risk to SMS text scams that can give criminals access to your mobile devices.
The above steps can help you safeguard your personal and sensitive data from criminals. When you have protective measures in place, it makes it less likely that thieves will be able to steal your identity, delve into your personal life, steal your money, control your computers and devices, and make your digital life miserable.
Want to ask me a tech question? Send it to burton@burtonkelso.com. I love technology. I've read all of the manuals and I'm serious about making technology fun and easy to use for everyone.
Need computer or technology help? If you need on-site or remote tech support for your Windows\Macintosh, computers, laptops, Android/Apple smartphone, tablets, printers, routers, smart home devices, and anything that connects to the Internet, please feel free to contact my team at Integral. Reach out to us at www.callintegralnow.com or phone at 888.256.0829.
New tools aim to help small businesses thrive while working remotely
(StatePoint) It’s been a challenging year for businesses of all sizes, with many companies having to quickly transition from centralized to decentralized work environments. Business leaders say that without the right tools, the new normal can put a strain on communication, collaboration and teamwork, significantly reducing productivity. “Leading effectively from afar is a real challenge,” says Amir Moussavian, the CEO of Eturi Corp. “The ability to tune into the hum and buzz of my team collaborating has always been essential.” Recognizing a missing piece of the puzzle, Moussavian and his team at Eturi, which develops cross-platform solutions for mobile devices, introduced a new app called Motiv, a mobile dashboard that delivers important productivity metrics to CEOs, managers and leaders. The tool’s reporting focuses on providing conference call activity and email summaries and integrates with Google Workspace and Microsoft 365, with many additional integrations and features slated for future release. “As all business owners know, it’s difficult to support collaboration or make informed decisions for the future of your company without up-to-date insights into what your team is doing,” says Moussavian. “That’s why we wanted to create a dashboard that essentially functions as a virtual corner office vantage point.” Moussavian stresses that although decentralized office can be challenging, the flexibility it offers employees can boost their morale and ultimately make for a happier workforce. Indeed, research shows many employees hope to continue working from home in the future. He says that tapping into these benefits while leveraging tools that facilitate remote work will be a key to success for companies as they move forward. Easily adopted by small- and medium -sized businesses, which have been underserved by existing productivity solutions, Motiv is available free for a limited time through the iOS App Store and Google Play Store. To learn more, visit motivapp.com. While many teams have not met inperson in quite some time, one thing is certain, collaboration is still as important as ever. New tools and the right mindset can help businesses modernize and thrive.
How to welcome a new puppy to the family
(Family Features) Introducing a new puppy to your household can bring many rewards. However, getting the hang of things can take some time, especially for first-time pet owners. In fact, it takes the average pet owner almost four months to get into the flow with a new four-legged family member, according to a survey by Royal Canin. Eight in 10 respondents said the first year of pet ownership is the most important, but that doesn't mean it's easy. The survey found 64% believe the first year is also the most difficult and deciding how to train a new pet was cited as the most important decision pet parents have to make. Make welcoming a new puppy a rewarding experience for the whole family with these tips. Your puppy may be feeling stressed by new sights, sounds, smells and the separation from its mother. Manage the noise and activity to avoid adding to this stress. As soon as you get home, take your puppy to your yard or outside area so it can go to the bathroom. Use positive verbal reinforcement when the job is done. Once indoors, block off a safe area and let your puppy sniff and explore on its own time. Getting acquainted with a new place takes time and lots of exploring. Some puppies can be overwhelmed by too much human contact, so allow your puppy to come to you. Puppies like to know what to expect. Plan your routine for feeding, potty trips, exercise and grooming so you can get started on day one. If you know what routine your puppy had before adoption, it's best to continue for consistency until your puppy is settled. Any sudden dietary changes can cause stress or digestive problems, so for the first week or two, give your puppy the same food as its previous owner, following the feeding recommendations on the package. Nutrition tailored to specific developmental needs can help fragile, young puppies grow into strong, healthy dogs. It's important to select a highquality food based on age and expected adult size. Your puppy's eating spot should be away from where you and any other pets eat. Allow your puppy to eat in peace to prevent it from feeling nervous or protective. Puppies tire easily and need as much as 18-20 hours of sleep per day for healthy development. A crate near where you sleep lets your puppy see and smell you but keeps it from wandering off. Put something that carries your scent in your puppy's bed along with a blanket to snuggle into. If you're interested in getting a new puppy, before making a decision on which breed best suits your family and lifestyle, you can see all 196 registered breeds during the 2021 AKC National Championship. Find more advice for welcoming a new puppy into your home at RoyalCanin.com/puppies.
Photo credit: Valley News staff
This week’s theme: Fictional Monsters.
ACROSS 1. "Turkey" dance 5. X minus III 8. Accounting acronym 11. Angel's glow 12. Like list of chores 13. Inside info 15. "National Velvet" author Bagnold 16. Heavy Metal band Quiet ____ 17. *Worn by monster hunters and dragonslayers 18. *Sea monster with atomic breath 20. Brooms and cauldrons to a witch, e.g. 21. Subject of biographies, pl. 22. ____ of Aquarius 23. Saudi's southern neighbor 26. Ceremonial flight 30. "I" problem 31. Sweet-talk 34. Marine eagle 35. The Revenge of the ____, 1984 37. ____ you sure? 38. Desires 39. Russia's Romanov, e.g. 40. Comfy pants 42. Preceding month 43. Google Maps predecessor, pl. 45. Blackbird-like birds 47. Crow sound 48. Group of professionals 50. Like a bow string 52. *Witch of Russian fairytales 55. ____ con carne 56. G in 1000 g., e.g. 57. Loose hood 59. Was rebroadcasted 60. Prospector's mother? 61. Bassoon cousin 62. Nod up and down 63. *He played Dracula and Count Dooku 64. *Like Sendak's Things DOWN 1. England's favorite drink, in French 2. *Addams Family's Lurch: "You ____?" 3. A dish of stewed meat 4. Waddle 5. Bridal veil fabric 6. Objects of worship 7. Just a little 8. Michael Douglas' 1978 mystery thriller 9. Like the Weasleys of "Harry Potter" 10. Second qtr. calendar month 12. Alex Trebek's forte 13. Drooping 14. *Jeepers ____, sing. 19. Coats with Zn 22. Tap order 23. Yiddish busybody 24. Opposite of digest 25. Like high ground 26. Pestilence pest 27. Lock horns 28. Darlene or Jacob of Ozark 29. MCAT and LSAT 32. *Amity Island fish 33. Bonanza find 36. *Transylvanian bloodsucker 38. Shylock's practice 40. Use a Singer 41. Up until now, 2 words 44. Like luxurious sheets 46. Another name for manatee, 2 words 48. Not kayak 49. Follow rules 50. Shakespearean "you" 51. What snob puts on 52. *Minotaur is half man, half ____ 53. Mongolian desert 54. Deserter's acronym 55. ____, The Beloved Country
MDC recommends early blooming native trees for spring planting
Trees with white blooms are too common this spring in many Kansas City area fence lines, parks, and meadows, because non-native Callery pear cultivars planted as ornamentals have hybridized and become very invasive. They invade where they’re not wanted and choke out valuable native trees, shrubs, and wildflowers that nurture songbirds and butterflies. The Missouri Department of Conservation (MDC) urges gardeners and landscapers to consider planting native trees with colorful spring blooms as ornamentals. Missouri’s state tree, flowering dogwood, provides white blooms and is attractive in lawns, given shady locations. Serviceberry provides early white blooms but also red berries that are edible for people, although birds also love them. Other choices include red buckeye, yellowwood, redbud, blackhaw viburnum, hophornbeam and chokecherry, said Wendy Sangster, MDC community conservation planner. A mix of tree species will provide a variety of blooms and benefits. Native trees host valuable insects that are important food sources for backyard birds. They boost colorful moths and butterflies. Invasive Callery pear cultivars host few if any native insects. They do provide berries, which birds eat and then spread the seeds, furthering the invasion. But those berries have very poor nutritional value for birds. Cultivated varieties of this plant available for sale include Aristocrat, Autumn Blaze, Bradford, Capital, Chanticleer (also known as Cleveland Select), New Bradford, and Redspire, among others. All are invasive and should not be planted. “Callery pear cultivars are also poor choices in landscaping because they are weak trees and break easily in wind or ice storms,” Sangster said. MDC offers information about home landscape trees that help people and wildlife at http://www.mdc.mo.gov/ discover-nature/trees-work. The Heartland Tree Alliance, an MDC partner in the Kansas City metro area, provides information about trees that do well in urban settings, https:// www.bridgingthegap.org/heartland-tree -alliance. Another useful source for information about native wildflowers, grasses, shrubs, and trees is available at http://www.grownative.org.
Callery pear cultivars planted in landscaping, such as Bradford pear, have become invasive of natural areas, roadsides, and farm pastures. MDC urges property owners to plant native trees and shrubs for beauty, birds, and butterflies. Photo credit: MDC
Getting more movement throughout the day
(StatePoint) Working or learning from home? It’s more important than ever to ensure you move throughout the day. Doing so will help keep your mind and body healthy and agile. Here are a few tips to move more throughout the day. Take designated breaks: While your workplace likely afforded you regular opportunities to move around, such as getting up to speak to a colleague or attend a meeting, home workspaces often involve a lot less natural movement. Set a timer for regular intervals. Every time you hear the beep, stretch, move about or take a walk to the kitchen for a glass of water. You’ll be giving your eyes a much needed break too. If possible, consider even building a midday walk or jog around the neighborhood into your schedule. Track your movement: Wearable tech can help you stay accountable throughout the day. The timepieces in the G-SHOCK line-up feature step trackers and other cool heart smart health and fitness functions that can help you enhance your workout. In addition to counting steps, the GBD800-1B for men and the GMDB800-1 for women track calories burned, exercise intensity levels and activity goal achievements when connected to the G-SHOCK app. They also feature daily, weekly and monthly activity graphs so you can set goals and track your progress over time. Are you a fitness enthusiast who wants to get into the real nitty-gritty of metrics? Check out the G-Shock MOVE GBDH1000. Its heart rate monitor displays your current heart rate, as well as the heart rate zone for five stages of exercise intensity. It also estimates VO2max, a measure of your maximum rate of oxygen consumption, a useful benchmark for cardiorespiratory ability if you’re looking to build endurance. When you get outdoors for an adventure, its GPS functionality and other sensors can help orient you. Mix it up: There are four types of exercise, according to the National Institutes of Health -- endurance, strength, balance and flexibility -- and each type has different benefits for your body. Varying your workouts can ensure you gain the benefits of all four types. Need some inspiration? There are plenty of free routines available online, many of which offer modifications to work for different fitness levels. Just search for what you’re looking for and you’re bound to find some great follow-along programming to meet your needs. And remember, a workout doesn’t need to be a certain length to be beneficial. If you have only a few minutes to squeeze movement into your day, be sure to take it. Using new tools, it’s easier than ever to stay accountable to your fitness goals, even when you are spending a lot of time at home.
GRAIN VALLEY NEWS
Sports
Double vision a part of Eagles tennis
by John Unrein
Watching a Grain Valley Eagles boys tennis match this season may lead one to believe they are having double vision. That is not the case. It is probable one would be noticing the identical likeness of Carter and Kade Compton. The twins compete on the tennis court for the Eagles in both singles and doubles matches. The afternoon of April 9th brought 72 degrees and overcast skies with the Platte County Pirate tennis team paying a visit to Grain Valley High School. Perched on a bench or leaning against the fence was the watchful gaze of Eagles head tennis coach Randy Draper. A point is always made by Draper to consult with his varsity players after a match. Draper typically asks for reflection by the player and then provides guidance in the form of constructive feedback before moving on to ending with positive thoughts and a comment designed to draw a smile. Such was the case as junior Carter Compton finished his play for the day before visiting with Draper. Grain Valley was finishing up going 2-7 overall in their matchup against the Pirates. The loss would move the Eagles to a 1-4 season record. The bright spot against the Pirates would come in the form of Grain Valley winning the number one ranked singles match and number two ranked doubles match. “Since my freshman year, Coach Draper has taught me the fundamentals of tennis. I had never touched a racket before then. Coach Draper pushes us to win, just like I experience in soccer and basketball,” Compton said. “I split my matches today going 1-1. We won our doubles match, and I lost my singles match. I have close friends on this team though, and that makes being a part of the tennis program here a lot of fun.” Compton continued, “My brother (Kade) and I are remarkably close. We do not have to communicate about the typical stuff, we just know what’s up. That leads to us knowing what to do just by the looks we give each other.” The makeup of Draper’s squad is diverse. Some of the team is involved in other sports or activities. The rest simply play tennis out of the joy received from hitting a fluorescent ball with nylon strings on a racket. Brycen Crandall is another example of a multiple sport athlete like the Compton twins who enjoys competing in tennis. “I have five or six buddies on this team that I get to see every day for an hour and a half after school. Tennis also helps to keep me in shape. I notice the difference in my quickness and handeye coordination every summer when we start back up in football,” Crandall said. “Tennis is a lot of fun. I lost my doubles match but won my singles match to end up with a .500 record on the day.” Draper has shared with his team that the purpose of their non-conference schedule early in the season against larger schools in the Lee’s Summit and Blue Springs school districts was not meant to be friendly. Instead, it was intended to face good competition to make the team better heading into conference and district play. Draper is also aware of the unusualness in the circumstances of seeing players get caught up who did not have a tennis season last year. “We have been in matches. Two of three we have lost we were close. Hopefully, by the end of the season we will have improved enough to flip those outcomes. We continue to learn how to organize and win points. Players who win points are the ones who learn to do it on their terms,” Draper said. “We have the unusual circumstance of having two sets of twins in our top six players. I have been pleased with the Compton twins especially. They are two underclassmen playing our number two doubles and our three and four singles. I have been pleased with them and think they have a really high ceiling.” The week of April 12th will see the Grain Valley Eagles tennis team travel to Warrensburg and host Truman High School.
GRAIN VALLEY NEWS
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The Compton twins warm up prior to their match against the Platte County Pirates. Photo credit: Valley News staff
Junior Carter Compton prepares to serve. Photo credit: Valley News staff
Three from GVHS participate in National Signing Day
Three GVHS students signed their intent to continue their athletic careers at the college level during National Signing Day ceremonies on April 14th at the high school. Tessa Williams will continue her cheerleading career at the University of Kansas. Abigail Castle will head to Missouri Western State University for track, and Jordyn Weems will continue her track career at Ottawa University.
