Your Health: Diabetes Dish With The Dietitian

Diabetes Dish With The Dietitian

by Megan Callahan, Hy-Vee Corporate Dietitian

November is National Diabetes Month. Diabetes is a disease that is well known, but not often well understood. Many people assume that the nutritional management of diabetes involves just limiting sugar, but this is not the case. A variety of nutrients impact the health of a person with diabetes. Though an individual with diabetes must monitor multiple nutrients, nutritional management of diabetes does not have to be hard. The first nutrient that a person diagnosed with diabetes should understand is carbohydrates. All carbohydrates, whether complex (chains of sugars connected to each other) or simple (individual sugars), will impact blood sugar. Complex carbohydrates take longer to digest, and thus have a blunted impact on blood sugar levels when compared to simple sugars. Fiber-containing carbohydrates are the slowest to digest, and choosing high-fiber sources of carbohydrate is crucial to keep blood sugar under control. It is not necessary for individuals with diabetes to eliminate carbohydrates; rather, they should focus on consuming high-fiber carbohydrates and avoid consuming large amounts at any one time. Monitoring fat intake is another important component of diabetes management. Individuals with The Jackson County Health Department will offer COVID-19 testing at the following sites the week of November 23rd—25th: : Monday, November 23, 2020: City of Lee’s Summit, 616 NE Douglas St., Lee’s Summit 64081 This is a drive-thru clinic. Register: https:// form.jotform.com/202933414559155 Tuesday, November 24, 2020: The View Community Center, 13500 Byars Road, Grandview This will be a walk-in clinic. Limited individuals will be allowed in the facility at one time due to social distancing protocol. Clients may be required to wait outdoors under covering. Please dress appropriately. Register: https:// form.jotform.com/203095492043149 diabetes are at an increased risk of heart disease, and following a hearthealthy diet is essential. Increasing intake of unsaturated fats — such as those found in nuts, seeds and seafood — while simultaneously limiting saturated fats — such as those found in processed foods and animal products — will help promote heart health. High-fiber foods, in addition to helping control blood sugar, also help control cholesterol levels, simultaneously promoting both heart and diabetes health. Finally, decreasing sodium intake is also important to help control blood pressure and support heart health. Despite all of these guidelines, meal planning for individuals with diabetes does not have to be complicated. Half of the meal or plate should be filled with non-starchy vegetables (any vegetable besides corn, peas, potatoes and winter squash). Vegetables provide fiber with minimal carbohydrates or calories, helping to stay full with little to no impact on blood sugar. A quarter of the plate should be a high-fiber carbohydrate. Included in the carbohydrate section are potatoes, corn, peas or winter squash, grains such as pastas, rice or breads, and fruits. The remaining quarter of the plate should be a lean protein. Chicken, fish, turkey or lean cuts of beef or pork would go here, as well as non-meat protein sources such as cheese, tofu, nuts or seeds. Wednesday, November 25, 2020: Vesper Hall, 400 NW Vesper ST, Blue Springs This will be a walk-in clinic. Limited individuals will be allowed in the facility at one time due to social distancing protocol. Clients may be required to wait outdoors under covering. Please dress appropriately. Register: https:// form.jotform.com/202946069499168 Please note: results will be delayed due to the Thanksgiving holiday. Pre-registration is not required but highly encouraged. Due to increased demand, openings for walk-ins are not guaranteed. Following this basic guideline of half vegetables, quarter carbohydrate, and quarter lean protein, helps make meal planning straightforward for anyone, diabetes or not. Making dietary changes to help control diabetes does not have to mean giving up favorite foods. Most all foods can be consumed in appropriate amounts. Many recipes can also be modified to decrease carbohydrate intake or improve the fat or sodium content. Try out our low-carb Crustless Slab Quiche recipe to go alongside your favorite pastry at your next Sunday brunch!

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

Megan Callahan is one of your HyVee 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. With a passion for nutrition and wellness, Megan is dedicated to educating customers and promoting healthy lifestyles to our Hy-Vee community. Megan lives in Lee’s Summit with her husband Matt, and their 2 children Kennedy (4) & Carsyn (2). Crustless Slab Quiche Serves 8

All you need: 6 oz thinly sliced pancetta 8 Hy-Vee large eggs 2 cups Hy-Vee half-and-half 1¼ cups Hy-Vee 2% reduced-fat milk ½ tsp ground white pepper ¼ tsp Hy-Vee salt ¼ tsp Hy-Vee stone ground Dijon mustard 2½ cups Hy-Vee shredded Italian blend or mozzarella cheese 2 tbsp Hy-Vee all-purpose flour 2 cups fresh baby spinach, loosely packed and divided 1/3 cup chopped fresh basil, loosely packed 1 cup halved grape tomatoes

All you do: Preheat oven to 325 degrees. Spray a 12x10x1-inch sheet pan or 13x9x2-inch baking dish with nonstick spray; set aside. Cook pancetta in a large skillet over medium heat until crisp. Coarsely chop half the pancetta; set remaining pancetta aside. Whisk together eggs, half-and-half, milk, pepper, salt and mustard in a large bowl. Combine cheese and flour in a medium bowl; toss until flour coats cheese. Add cheese mixture, chopped pancetta, 1 cup spinach and basil to egg mixture; combine well. Pour egg mixture into prepared pan. Tear reserved pancetta into large pieces. Top quiche with remaining spinach, pancetta and tomatoes. Bake 30 to 40 minutes or until a knife inserted near center comes out clean (160 degrees). Let stand 10 minutes before

Recipe source: www.hy-vee.com

Health Department Offers COVID-19 Testing

serving.

Sports

Hendricks Places 9th At State In Diving

Junior GVHS diver Eli Hendricks placed 9th at the State Boys Swimming and Diving Championships on November 14th with a finals score of 345.50. Head Coach Kara Liddle praised Hendricks for his performance. “We are all super proud of Eli for his hard work this season, and making it to State. He had a great meet and finished in the Top 10 in the state in a very strong Class 1. This season was not ideal with several meets cancelled, but he made the most of it and had a great Junior season. Can't wait to see what he accomplishes next year,” Liddle said.

Right: Junior diver Eli Hendricks during practice at the Blue Springs South Aquatics Center.

Photo credit: GVHS Senior Jordon Jarman

THEME: DOCTOR'S ORDERS

ACROSS 1. "Back to the Future" antagonist 5. Government Printing Office 8. Frugal driver's acronym 11. 1952 Olympics site 12. Afghanistan's neighbor 13. Letter-shaped girder 15. Wing-shaped 16. Narcotics agent, for short 17. Call it quits 18. *One way to improve health 20. She played a TV genie 21. Cunning 22. Golfer's goal 23. "Kiss the Cook" garment, pl. 26. Keyboard instrument 30. Prefix for before 31. Greek god's libation 34. Door-stopping wedge 35. Full of meaning 37. Fleur-de-___ 38. Do penance 39. Type of parrot 40. *Ask for procaine when at this office 42. *Unavoidable risk factor for many diseases 43. Rock grinding 45. *Take a spoonful of sugar to avoid this taste 47. Genetic info carrier 48. Aqua-lung 50. Criticism 52. *Annual ____ 55. Fill with spirits 56. First rate 57. Purl partner 59. Vandalized a car 60. Coconut fiber 61. Bulgarian money 62. Filling station filler 63. More of the same 64. Water carrier DOWN 1. Feathery scarf 2. ____ of Man 3. Linseed 4. Do without 5. Last Supper cup 6. Break down or analyze 7. Fairy-tale beginning 8. Internet share-able 9. Stepping stone to gain 10. Greenwich time 12. *Use a scalpel 13. Like the Vitruvian Man 14. *Stay in bed 19. *Take antihistamines to avoid this kind of nose 22. A pop 23. *Eat one a day? 24. Rap sheet listing 25. So out it's in 26. *Worn until a bone heals 27. Piglet 28. Lightly color 29. Different spelling of emir 32. Horsefly 33. "Wizard of Oz" man 36. *Increase fluid intake 38. Elsewhere, in a courtroom 40. *____ test 41. Maltreater 44. Tattooed 46. Gridiron position 48. Record a movie 49. Diogenes, e.g. 50. ____ market 51. Big name in chips 52. Show worry 53. All over again 54. In real-time 55. *It checks your heart health 58. Road crew supply

Sports

Eagles Football Repeats As District Champs In Win Over Blue Jays

by John Unrein

Eagles sophomore safety Keegan Hart intercepted the final pass of the game as time expired on the clock. Hart would weave towards the Grain Valley sideline churning for every yard he could get. The Eagles sideline erupted around Hart before spilling out on to the field in celebration. Grain Valley would avenge their only loss of the season against the visiting Raytown Blue Jays by a score of 42-7 on their way to securing the Class 5 District 7 Championship. No doubt a sweet feeling of redemption for the Eagles, who narrowly lost to Raytown one month prior by a score of 21-14. The success of the Eagles program had been repeated as they were the Class 4 District 7 Champions the year prior. Hart would digest the weight of the moment with his brevity in words after the game. “We did our job tonight. Us stopping the run allowed me to be ready when they passed. I thought to myself we are district champs on my last interception, and it made it that much more special,” Hart said. Hart would go on to rack up 6.5 tackles and two interceptions as part of a star studded defensive effort by the Eagles black shirt defense. Preparation played a key role in the Eagles defensive success their second time around in facing the Raytown offense. Grain Valley would stem (move defensive lineman late prior to the snap) late prior to the Blue Jays snapping the football. This would force the Blue Jays to react late on changing their blocking assignments. The biggest beneficiary of this game plan design by Eagles defensive by John Unrein Grant Ward is a junior at Grain Valley

High School balancing a hectic schedule. Ward is a 5’ 11” 210 pound defensive lineman on the Eagles black shirt defense whose season highlights include a tackle for loss. Ward also manages his hybrid learning as a student athlete to coincide with the work he does in the show barn at

Valley Oaks Angus Farms. What might seem like too much for most teenagers is a labor of love for Ward, as he genuinely enjoys trying to excel at academics, football, and showing cattle. The headquarters for Valley Oaks lies on 700 acres between Grain Valley and Oak Grove. This location is home to 150 registered cattle as well as Valley

Oaks show cattle. Grant Ward identifies himself as one coordinator Pete Carpino would be Grain Valley’s linebackers. Moving defensive lineman late to cover up offensive lineman freed up Hunter Newsom, Zach Kirk, and Jayden Jacobson to have clear lines of sight as they filled and scraped to make tackles. This was a difference maker for Grain Valley who underran rushing attempts at times in pursuit against the unbalanced offensive formations that Raytown used in their first matchup. The result nullified the size advantage that the Blue Jays possess along their offensive line. Newsom credited a week’s worth of watching a lot of film, accepting coaching, and being determined to execute as the components for the success garnered by the Eagles black shirt defense. “We prepared better this time around. That’s a good team with a lot of athletes, and we have to respect that, and I don’t know that we did that to the extent we needed the first time around,” Newsom said. “I am not satisfied. We will stay hungry. I look forward to next week.” Another adjustment made by Carpino that worked out to the Eagles advantage was tilting his defensive ends at the line of scrimmage. Facing the offensive tackle in front of them at a 45 degree angle helped Grain Valley’s defensive ends contain the outside rushing attack of Raytown. Furthermore, it forced Raytown’s offensive tackles to slide deeper out of their stance on passing downs attempting to reach their opponent on the path to the quarterback.

see FOOTBALL on page 12 Eagles quarterback Cole Keller hands off to running back Parker Bosserman. Photo credit: John Overstreet

Eagles quarterback Cole Keller sprints to the end zone. Photo credit: John Overstreet

Ward Juggles Tasks On Multiple Fields

Senior defensive end Josh McCoy was of the Ward family grandchildren who proudly works with the red shirt Angus show herd. Angus cattle have notable popularity in the United States. The breed’s desirable characteristics include being described by farmers as low maintenance, having a docile nature, marbling (measure of quality), and a reputation for calving ease. “My work includes traveling with our show cattle around the state and competing at shows. The best cattle we show are ‘pretty,’ meaning they conform well to breed standards,” Ward said. Ward was not shy in crediting his family for allowing him to participate in everything he would like while trying to stay on top of his schoolwork. “I get to pack a lot of living into being just 17 years old. My mom is a big help. Between making sure I get my homework done, to getting me places on time, she’s on top of all that stuff,” Ward said. Ward was all smiles following the Eagles Class 5 District Championship win over Raytown. Grain Valley defensive line coach Eric Stone gathered his position group to pose for a picture in front the scoreboard following the contest. Ward kept it uncomplicated in sharing what he enjoys most about football. “I enjoy getting to hang out with my buddies. Playing defense in football allows me to hit people and you can’t do that too many other places.”