Health

July 27, 2010

Health The Examiner

• Tracey Shaffer

Cook once, eat twice

Have a seat

And get fit | PAGE 3 • Larry Jones Start thinking about your fall garden

Wellness 2-5 • CaLENDAR 6 • NUTRITION 7-8

Page 2 Tuesday, July 27, 2010

wellness

It’s already time to start thinking about fall gardens Plant veggies now It’s time to extend your gardening season.

Now is the time to plant vegetables for fall harvest.

Planting now can extend your garden harvest through October. Many vegetables are well adapted to planting in the summer for fall harvest.

Many cool-season vegetables, such as carrots, broccoli, cauliflower, Brussels sprouts and radishes produce their best flavor and quality when they mature during cool weather.

July and August are the best times to plant for your fall harvest.

Vegetables, such as lettuce and spinach, tend to bolt or develop bitter flavor when they mature during hot summer weather so plant in the middle of August. Blue Lake and bush beans also like the cooler weather. Don’t forget the fall tomatoes, snap beans, and summer and winter squash.

Preparing the soil for a fall garden means you must first decide what to do with the remains of the spring garden. Your warmseason vegetables are beginning to look ragged

Larry Jones Larry Jones is director of the Independence Health Department. so it is easy to decide which crops you can remove.

As you remove the previous crop residue and any weed growth, till or spade the soil to a depth of at least 6 to 8 inches.

Planting becomes a challenge for fall gardening because the environment changes from hot to cool temperatures, which is the opposite for spring planting.

The challenge with fall vegetable production is to seed or transplant a crop in high temperature environments and harvest when temperatures have become cooler.

According to the University of Missouri

Extension, when seeding in late tion for your fall planting. Seeds summer for a fall crop, water that are stored in the freezer “ Remember will be required immediately can germinate for many years. after seeding or transplanting.

Immediately following plantif you do not You may also plant the seed or ing, return surplus seed to the have yard transplant slightly deeper than freezer. you would normally plant in the n In order to get early estabspace large pots spring to ensure available water lished growth, supplemental for germination and root growth. water is desirable. Most vegwill always Avoid planting vegetable etable crops will need about one work.” seeds deeper than 10 times the inch of water daily in the hot diameter of the seed.

August sun.

Late summer plantings often n In order to conserve on suffer from hot soil and a lack of water. water usage in August, plant seeds in furrows Soils may form a hard crust over the seeds or rows and water where you have planted. which can interfere with seed germination, Rain usually comes in September. particularly in heavy soils. n Soak seeds overnight for planting (except Use a light mulch of vermiculite, compost, beans and peas). or potting soil over the seed row to prevent a This will hasten germination and seedling crust from forming. emergence when soil drying is most critical to Seeds of lettuce, peas, and spinach will not plant growth. germinate well when the soil temperature is It is never too late to begin a garden. Seeds 85°F and above. for fall planting are readily available. Enjoy your gardening until the first frost and eat fresh vegetables every day. Remember if you do not have yard space large pots will always work. n Store your spring seeds in a cool dry loca-

Fall gardening suggestions

Briefly l Health watch

Children’s Health: Limiting eczema in babies Office Hours: Monday - Friday 8:30-5:00

Paul F. Nassab, M.D. Paul F. Nassab, M.D., comes to DFP Orthopedics as a fellowship trained surgeon specializing in trauma, reconstructions, and disorders of the hand, elbow, and shoulder. He obtained his undergraduate degree from the University of Michigan and his graduate degree at the Boston University School of Medicine. He completed his post Doctoral Fellowship in Combined Hand at the prestigious Cleveland Clinic in Cleveland, Ohio.

816.303.2400

Centerpoint Medical Center Campus 19550 E. 39th Street, Suite 410 Independence, MO 64057

816.561.3003

North Kansas City Hospital Campus 2790 Clay Edwards Drive, Suite 600 Kansas City, MO 64116

Mothers who drank milk with a probiotic supplement during and after pregnancy were able to cut the incidence of eczema in their children by almost half, according to a new study in the British Journal of Dermatology.

The randomized, double-blind study compared mothers who drank one glass of probiotic milk a day to women who were given a placebo. Use of the probiotic milk - which the mothers drank beginning at week 36 in their pregnancy up through to three months after birth -- reduced the incidence of eczema by 40 percent in children up to age 2, the researchers found.

Probiotics are live lactic acid bacteria that can be added to food and drink.

– GateHouse News Service

Take a seat

wellness

Tuesday, July 27, 2010 Page 3

By Tamara Browning GateHouse News Service

Using exercise bands, weights and balls, senior citizens take exercise instructor Pam McDonald’s directions sitting down.

Literally.

The nine women and two men exercising in the Forever Strong Exercise Class in Springfield, Ill., on a recent Thursday use exercise bands to work their stomachs, lift weights no higher than their shoulders and throw balls back and forth to each other as oldies rock ‘n’ roll plays.

The seniors get a good workout, exercising their triceps, quadriceps, hips, hamstrings, calves, ankles and more - all while staying seated.

“God love you for getting out in the heat,” McDonald says before the session begins.

“You’ll be better for it, and you’ll thank me later. Might be a lot later, but you will.”

The senior citizens can serve as an example for those who beg off exercise because they have a job where they sit a lot.

That’s no excuse anymore because, contrary to what people may think, a robust workout may be had while sitting.

“People are amazed. It’s a really good workout,” McDonald says. “(Southern Illinois University School of Medicine) has brought some of the doctors, interns, residents in to to observe, and so I always make them do the class, and they’re always just like, ‘Holy cow.’”

Keep moving Fitness experts say people need to keep moving even if they are busy working at their computers or doing other tasks that keep them in a chair all day.

Exercising can help control high stress levels, “stress” eating, weight gain and even weight loss.

“You might have somebody that’s the right weight and they’re stressed and they’re losing weight and they don’t need to be. They could be losing muscle mass,” says Chip Wagner, a personal trainer who co-owns the Springfield

GateHouse News Service Pam McDonald leads a class through various chair exercises.

company Professional Fitness Coaching with Trae Mullen.

Exercising may help minimize side effects from hereditary diseases such as high blood pressure, high cholesterol and diabetes.

“People with osteopenia, osteoporosis, brittle bone disease, any of those natures, if you’re not doing excess weight-bearing other than your own body weight, you have less of a chance of getting your bones to be as strong as what they possibly can,” Wagner says.

Forever Strong Exercise participants Grace Baliva, 94, Alberta Grigsby, 84, and Barbara Deffley, 81, agree that exercising is beneficial for keeping them “moving.”

“I have a balance problem. Walking is difficult ... these kinds of exercises strength the muscles - even if I don’t always know which ones they are,” says Deffley, who has had hipreplacement surgery.

Grigsby, who has been exercising under McDonald’s instruction for 13 years, says she knew she needed exercise.

“I ride an exercise bicycle at home just about the rest of the week, about 10 miles a day,” Grigsby says.

Fitness changes Fitness is becoming more realistic, Wagner says.

“Fitness itself is making the transition to what is functional for you, not what the stereotype was years ago, where it’s, ‘You’ve got to hit the gym. You’ve got to do the cardio,’” Wagner says.

“Yes, you still need to do those things - do not get me wrong - but people are trying to transition.”

Two main things that may work for people who have sedentary jobs are for them to get up and move around during breaks and to equip their workspace with equipment to help their fitness, Wagner says. Make it work for your schedule.

“If you get a chance to go outside on your lunch break, you can walk. You can walk with a partner,” Wagner says.

Taking away a desk chair and sitting on a stability ball (also known as a Swiss ball) can increase posture while working on your abdominal or core strength and small stabi-

lizer muscles.

“It doesn’t give you that feeling of, ‘I’m stuck behind a desk the whole entire time.

I’m sitting in a chair.’ It kind of breaks up the monotony to it,” says Wagner, who adds that it doesn’t have to be done daily (check with your employer for permission).

Wagner suggests that people with chronic back problems or stiff backs keep a stability ball in their offices.

“If they have a three-minute break in between conference calls, they might go over and lean back over the ball and stretch their back out and try to keep it as loose as possible,” Wagner says.

Positive thinking by changing your fitness mindset is important, Wagner says.

“Change your mindset that you should increase or make a healthier lifestyle change,” Wagner says.

“Even if it’s something little as drinking more water or walking for a half hour a day, starting at walking for 10 minutes a day, walking in the mall for 10 minutes. Any little change is going to help because your body’s not used to it.”

Page 4 Tuesday, July 27, 2010

wellness

Protect yourself, family from disease carrying insects Mosquitoes carry malaria and many other viruses Mosquitoes cavorted with Jurassic era dinosaurs and were three times larger than those of today.

They have been a scourge throughout human history, causing disease and wreaking havoc on warm summer night parties and picnics. There are over 3,500 species. Mosquitoes, what do you know?

True or false 1. They fly 10 mph.

2. They die after they bite.

3. Only males bite.

“Mosquito” is from the Spanish word for little fly or biting fly. They have been around for over 30 million years and have evolved using chemical, visual and heat sensors to seek out prey. They are attracted to the carbon dioxide and lactic acid which we exhale and

Lori Boyajian O'Neill Sports and wellness Dr. Lori Boyajian-O’Neill can be contacted at lori.boyajian-oneill@hcahealthcare.com. which they can detect from 100 feet away. They generally feed at dusk, targeting movement, dark clothing and women. Only females make the buzzing sound (no comment!).

Female mosquitoes have a long mouth called a proboscis for stabbing and sucking our blood.

They do not bite. The proboscis has serrated edges like a bread knife, which slips into the skin, undetected until itchiness sets in. If that weren’t unsettling enough, they leave a small amount of urine on the skin as a calling

Summer

card. Their saliva contains anticoagulants so cally placed fan can blow away mosquitoes and the thin blood will not clog the proboscis. They save your deck party. Lotions and sprays consuck about 5-millionths of a liter taining DEET are effective but of blood per feeding. do not kill mosquitoes.

Females need blood for egg Rather, DEET disorients development. After a blood meal, mosquitoes and they wander “They have the female rests for 2-3 days off aimlessly. Sort of like walkbeen around for while her eggs develop and are ing into a room and forgetting laid in water. Then she looks for why you entered. over 30 million another blood meal as the cycle Or, having your memory years and have repeats. Males live about a week erased with a neuralyzer and females about 1-2 weeks. wielded by Will Smith in Men evolved using Males feed on nectar and fruit In Black. Remedies for ‘stabs’ chemical, visual juice, not blood. include creams or lotions conMosquitoes transmit prototaining benadryl or hydrocortiand heat sensors zoa and viruses, which cause sone. The typical ‘bite’ usually to seek out prey.” goes away in a few days. malaria, yellow fever and dengue fever. Annually, malaria claims 2The Great Texas Mosquito 3 million lives worldwide. There Festival celebrates mosquitoes are about 1,200 new cases in the (really?) and the American MosUnited States each year. Mosquitoes do not quito Control Association, well you can figure transmit HIV. them out. I just want to drink my lemonade There are many mosquito deterrents on in peace, no buzzing and no stabbing. I’ll side the market. Mega-Catch lures mosquitoes into with Mosquito Control. a trap using carbon dioxide, UV lighting and heat. Mosquitoes are not strong fliers, reaching max speeds of only 1.5 mph so even a 5 mph breeze will blow them off course. A strategi1. F 2. F 3. F

Answers

Don’t let asthma take over your summer

By GateHouse News Service

Call us today for this

Limited Time Offer!

39

$

Reg. Price $232

Cleaning & Exam with X-Rays New Patients Only Must present ad at first visit Expires 8-15-2010

All Insurance Accepted

General Dentistry Emily Handley, DDS & Associates

www.MyDentistinc.com

14227 Highway 40 East • Independence • Hawthorne Square • 816.425.2064

Summer often poses extra challenges for more than 23 million Americans – including more than 7 million children – who live with asthma.

“Having asthma doesn’t mean you have to spend the entire summer indoors,” says Dr. Joseph Addiego, chief medical officer of Prescription Solutions, a pharmacy benefits management company. “If you understand what triggers your asthma and what controls it, you’ll be able to enjoy a healthy and active life outdoors.”

Addiego offers these tips for controlling your asthma this summer: 1. Understand your asthma. Asthma is as unique as the person who has it. While indoor factors, such as pet hair or dust, may trigger an attack for some, outdoor factors such as pollen may trigger an asthma attack for others.

Keep a journal to track your personal triggers, which may change from season to season.

Note the details of your actual asthma attacks,

including frequency and duration, use of maintenance medications and rescue inhalers and other breathing-related data to share with your physician.

2. Take your medications. Skipping needed medications, or not taking them on time, puts individuals at risk for more frequent and possibly more severe attacks.

This situation represents wasted benefit dollars in terms of actual costs and increases the potential for negative health outcomes.

3. Plan ahead. If pollen is a trigger, check the daily pollen count that is often provided by your local newspaper, radio weather service or television news channels. Then, plan your activities accordingly.

If you are traveling, look up the weather forecast in advance and research environmental factors that might affect your asthma.

Also, be sure you identify a local health care provider or hospital in the event of an emergency. Whether home or away, make sure you have enough of your asthma medications on hand.

Tuesday, July 27, 2010 Page 5

wellness

After a long summer break, ease into action It’s a good time to get a physical, too By matthew John, mD Family Medicine St. Mary’s Medical Center

In just a few weeks, kids will be heading back to school and some will be participating in school sports. Sports teach children valuable lessons such as sportsmanship, discipline and team work—not to mention the health benefits exercise gives us.

But with the benefits also comes the risk of injury. In fact, according to the National SAFE KIDS campaign and the American Academy of Pediatrics, about three million kids, ages 14 and under are hurt each year playing sports or doing other recreational activities—and many of those injuries can be prevented.

Most school districts require students have an annual sports physical before they can participate in activities. It’s a great idea. A yearly

exam allows physicians to screen for serious conditions that may harm an athlete or affect performance. It’s also a great way for children and teens to start building a relationship with their physician. A physical is recommended for adults before beginning an exercise program, but few adults actually do it. This is one area where we should follow our children’s example.

Not only can your physician check for potential health problems, he or she can also John guide you on how best to get into shape. Many people get excited about starting a new exercise routine and try to do too much, too soon.

You can’t get into shape in a week. Even if you had been exercising, but took time off over the summer, you cannot just pick up where you left off. Start low and go slow to avoid injury!

The Centers for Disease Control and Prevention recommends children and adoles-

All the latest hearing aids with expert fitting and advice by experienced licensed audiologists

cents get 60 minutes of physical activity each day, and that activity should include muscle strengthening at least three days a week.

It’s recommended that adults do a minimum of two hours and thirty minutes of moderate intensity physical activity each week— that’s thirty minutes a day, five days a week—plus two days of muscle strengthening.

While that may sound like a lot, ten minutes at a time is fine.

You can work up to that goal if you’re just starting out. It’s important to warm up for a few minutes before you go full speed and it should be an activity related to what you’re doing.

For example, if you’re going to run, jog at a comfortable pace first. Also, wait to do your stretching until after you’ve warmed up. Think of stretching a rubber band: when it’s cold, it’s more brittle and likely to snap, but when it’s warm, it stretches easily. Don’t bounce while stretching. Hold it for about 15 seconds or so and relax—it should feel good. If it hurts, you’ve stretched too far.

“If you’re going to run, jog at a comfortable pace first.”

Superior Care. Superior Results.

Providing comprehensive, compassionate and superior hearing care!

We can help you hear your best.

•Neurological Impairments •Sprains/Strains •Fractures •Pre-Post Operation Pain Management •Postural Alignment •Back & Neck Problems

Charles E. Hare, M.S., CCC/A

“The benefits of water therapy far exceeded my expectations... everyone was very professional & friendly.”

— Carol Loos

Roberta Beile, M.A., CCC/A Tawna Noftzger, Receptionist

Jackson county audiology 816-373-7900

The ScoTTSdale cenTer 17020 e. 40 hwy., SuiTe 9 independence, Mo 64055

Pain is our bodies’ way of telling us something is wrong. Listen to your body. If you feel pain, stop immediately and try to determine what’s causing the pain.

“Playing through” pain can mean a greater injury and more time lost. If you do sustain a musculoskeletal injury, ice is often the best choice. It’s cheap and effective! Ice an injury for 15 minutes, four times a day. If the pain lingers more than a couple of days, it’s time to see a doctor.

Finally, the most important piece of fitness equipment to use in hot summer weather is your water bottle. Proper hydration will improve your performance and how you feel.

Unless you’re working at a very high intensity for more than an hour, most of us don’t need sports drinks. If you do use them, be sure to dilute them by about half with water to avoid stomach cramps.

Dr. John is with Oak Grove Family Medicine and has a special interest in sports medicine. He can be reached at 816-690-6566.

www.synergytherapiesofkc.com

(816) 795-8944

19049 Valley View Pkwy, Suite H Independence, MO 64055

(816) 690-8900

304 S.E. Salem Oak Grove, Mo 64075

Page 6 Tuesday, July 27, 2010

health

healthCALENDAR Items for the Health Calendar may be e-mailed to jill.ritchie@examiner.net or mailed to: The Examiner, P.O. Box 459, Independence, Mo. 64051, attention Jill Ritchie. The following items are for July 28 through Aug. 3, unless otherwise stated.

Sunday, Birchwood Church, 3883 Blue Ridge Blvd. Call Debbie Craigg, 516-6971.

Other Infant loss group, sponsored by Carondelet Health. 655-5582.

Spotlights

Fitness

Blue Springs CARDIO TENNIS – ages 18 and older, 9 to 10 a.m. Monday/Wednesday Aug. 2-18, Old Mill Park, 112 N.W. Wood Chapel Road. A great way to get in shape and improve your tennis game. Cost, $50. Call 2280137 to register.

The following classes are being offer by Blue Springs Parks & Recreation and will take place at Club 7 Fitness, 1201 N.W. Woods Chapel Road. All classes are $40. To register for any of the classes, call 228-0137.

BODYPUMP, 5:35 to 6:35 p.m. Tuesdays Aug. 3Sept. 21; 6:35 to 7:35 p.m. Thursdays Aug. 5-Sept. 23.

YOGA, 6:35 to 7:50 p.m. Mondays Aug. 2-Sept. 20; 7 to 8:15 p.m. Wednesdays Aug. 4-Sept. 22.

ZUMBA DANCE, 5:35 to 6:30 p.m. Mondays Aug. 2-Sept. 9; 9:30 to 10:30 a.m. Tuesday Aug. 3-Sept. 1.

Independence DIABETES STORE TOUR TUESDAY, 4 to 5 p.m. at Noland Road Hy-Vee; 10 to 11 a.m. at 23rd Street Hy-Vee. Join Jamie, Hy-Vee dietitian, and take a trip through the aisles to learn which foods control your blood sugar. Free. Meet at customer service desk. For questions, call Jamie at 510-5694.

BLOOD DRIVE, 2 to 6 p.m. Aug. 3, First Presbyterian Church, Westminster Hall, 417 W. Lexington Ave. If you have medical eligibility questions, call 1-800-245-7035, you many also contact Joy Young at 816-358-6133.

Independence Straight Talk, Narcotics Anonymous, 8 p.m., Tuesday, Thursday, Friday, First Baptist Church.

Narcotics Anonymous Help Line: 531-2250.

Living Free – Al Anon meeting, 7:30 p.m.

Wednesday, 1723 Appleton Ave. 461-0039.

Blue Springs ALCOHOLICS ANONYMOUS, meetings available daily, most sessions are closed, and there are beginner meetings also, 1428-B W. U.S. 40 (behind Betty’s Diner).

There is a total of 29 meetings per week. For times, call 471-7229.

CHAPEL HILL AL-ANON, 6:30 p.m. Monday, Wednesday, Thursday; 9 a.m. Saturday, 1428-B W. U.S. 40 (behind Betty’s Diner).

BLUE SPRINGS ALATEEN, 3 to 4 p.m. Sunday, 1428-B W. U.S. 40 (behind Betty’s Diner).

Raytown NEW DAY AL-ANON, 10 a.m. Wednesday, Blue Ridge Trinity Lutheran Church. 353-5446.

Bereavement groups

Blue Springs Widowed Persons support group, 7 to 8:30 p.m. Monday, St. Mary’s Medical Center, Annex A. 2240677 or 229-8093.

Independents Singles Ministry grief support group, 7 p.m. Tuesday, First United Methodist Church. 228-3788.

Adult Bereavement support group, sponsored by St. Mary’s Medical Center, 1:30 to 3:30 p.m. several times throughout the year, Vesper Hall. To register, 655-5490.

Independence GRIEFSHARE SUPPORT GROUP, 4 to 5:30 p.m.

Independence Gentle Tai Chi for those 50 and older, 6 p.m.

Monday, The Palmer Center. Free. 325-6200.

Interval training/step aerobics class, 4 to 4:50 p.m. Monday, Wednesday, Sermon Center. Cost, $25 for six week session. To register, 325-7370.

LOW IMPACT EXERCISE, 9 a.m. Mondays, Wednesday, Friday, Fairmount Community Center.

254-8334.

Wake Up Workout, 9 a.m. Monday, Wednesday, Friday, The Palmer Center. Cost, $2. 325-6200.

Walk to the Beat, 8 a.m., Monday-Friday, Fairmount Community Center. 254-8334.

PEPPI exercise classes, 10:15 a.m. Monday, Wednesday, Friday, The Palmer Center. Free. To register, 325-6200.

PEPPI exercise classes, 9 to 10 a.m. Monday, Wednesday, Friday, Fairmount Community Center. To register, 254-8334.

Move to the Beat for ages 12 to 16, 7:10 to 7:50 p.m. Monday, Wednesday, Sermon Center. Each six-week session costs $25 for a teen; $35 if you bring a parent. 325-7370.

Parent Tot-ercise for ages 3 to 5, 9:30 to

| Yourtake |

10 a.m. Tuesday, Sermon Center. Cost, $15 for each parent/child unit per month; $17.50 if there are five Tuesdays.

Some 325-7370. studies have shown no link between PAVEMENT to tumors.

9:45 a.m. But Tuesday, cell phonePOUNDERS usage and9:15 brain Friday, The Palmer Center. 325-6200. other studies have.

What do you think?

SITTIN’ FIT chair exercises class, 10:30 a.m. Tuesday, Thursday, The PalmerMichael Center. Free. 325-6200.

Gibbons STRETCH AND TONE, 9 a.m. Tuesday, Thursday, Independence The Palmer Center. Cost, $1. 325-6200.

“Yes. I thinktothey ZUMBA GOLD, dynamic workout Latindo. andThe and power outinternational rhythms, 10signals a.m. Wednesday, Palmer Center. Cost, $2. 325-6200.puts keep getting more TAI CHI by the Threepowerful.”

Dragons Way, 6:30 to 8:30 p.m. Wednesday, Sermon Center. Cost, $35 for a fourweek session; $40 for a 5-week session. 325-7370.

FIT FRIENDS CLASS Donna for ages 18Williams and older, 5:30 to 6:30 p.m. Wednesdays, Sermon Center. Cost, $25 per Independence each session. 325-7370. theFriday, jury isThe still WALK TO THE BEAT,“I2 think to 3 p.m. out. But I don’t think Palmer Center. Free. 325-6200. they do.”

Blue Springs Swimnastics, 9 to 10 a.m. and 8 to 9 p.m. Monday, Wednesday; 9 to 10 a.m. Tuesday, Friday, Centennial Pool-Plex. Cost, $3.75Josh per visit.Wallace 228-0188.

Therapeutic swim, 10:15 to 11:15 a.m., MonIndependence day, Wednesday, Friday, Centennial Pool-Plex. Cost, $3.75 per visit. 228-0188. “Yes. It makes sense.”

Crosstrainer aerobics, 9 to 10 a.m., Mon– Michael Glover day, Wednesday, Vesper Hall. Cost, $2.50 per class.

228-0181.

Prenatal and postnatal exercise classes,

9:45 a.m. Monday, Wednesday, Friday, 300 N.W. Mock Ave. 655-5400.

Weight room, 8 a.m. to 5 p.m. Monday, Wednesday, Friday, 8 a.m. to 9 p.m. Tuesday, Thursday, Vesper Hall. Cost, $10 per month; $2 per visit; $96 for a year. 228-0181.

Yoga — For beginners and beyond, 2 to 3 p.m. Tuesday, Thursday, Vesper Hall. Cost, $2.50 per session. 228-0181.

Tai Chi, 8:30 to 10 a.m. Tuesday, Vesper Hall. Cost, $2.50. 228-0181.

Swimnastics, 9 to 10 a.m. Tuesday and Friday, Centennial Pool-Plex. Cost, $3.75 per visit. 228-0188.

Stretching exercise, 10 to 11 a.m., Tuesday, Thursday, Vesper Hall. Cost, $1.50. 228-0181. weight room orientation, 10:15 a.m.

Wednesday, Vesper Hall. To register, 228-0181.

Stretch AND TONE, 9 to 10 a.m. Friday, Vesper Hall. Cost, $2.50. 228-0181.

Raytown Tai Chi, 11 a.m. Thursday, Elliott Place Retirement Community. Free. 313-6800.

Kansas City WALK AND TALK, 7 to 10 a.m. Monday-Friday, Ascension Lutheran Church, 4900 Blue Ridge Blvd.

358-1919.

PACE (People with Arthritis Can Exercise), 10:30 to 11:30 a.m., Tuesday, Thursday, Truman Medical Center-Lakewood. 373-4415, Ext. 1175.

Miscellaneous

Independence HEALTH AWARENESS PRESENTATION, 11 a.m.

Tuesday, Palmer Center. Presenter, Susan Laitner, RN, Independence Health Department. Free. 325-6200.

MATERNITY UNIT TOURS, Centerpoint Medical Center. Call 751-3000 for dates and to register.

Blue Springs EYE GLASSES ADJUSTMENTS, sponsored by Blue Springs Optical, 10:30 to 11:30 a.m. Tuesday, Vesper Hall.

Break Time Club, sponsored by Shepherd Center of Blue Springs, 9:30 a.m. to 2:30 p.m. Wednesday, Timothy Lutheran Church. For older adults with some physical and/or mental limitations. A donation of $10 to the cost of the program is suggested. 228-5300.

Prenatal/Infant/Child programs

Blue Springs Blue Springs/Lee’s Summit Tough Love support group, for families dealing with unacceptable adolescent behavior, 7:30 to 9:40 p.m. Tuesday, First Christian Church. 913-492-1200.

Moms & Moms-to-be prenatal and postnatal class, 4:30 p.m., Monday-Friday, Family YMCA. 224-9620.

Kansas City Childbirth class, 7 to 9 p.m. Tuesday, Truman Medical Center-Lakewood Truman Room. Free.

Truman Medical Center-Lakewood WIC Nutrition Program, for women who are pregnant, breastfeeding or gave birth less than six months ago. 404-4WIC. Childbirth education class at Truman Medical Center. If you’re pregnant and need information on childbirth and parenting classes. 556-4040.

Screenings/Immunizations

Independence Evening immunization clinics, 1:30 to 7 p.m.

Monday, Jackson County Health Department, 313 S.

Tuesday, July 27, 2010 Page 7

nutrition

Cook once, eat twice Are you looking for cool, easy meal solutions this summer? One way to get a nutritious meal on the table and keep the summer heat out of the kitchen is to cook once, serve twice.

We used to call these leftovers, but they’re now known as “planned-overs”.

Planning to cook extra for tomorrow’s meal is a strategy that can be used to save a person time and keep heat in the kitchen to a minimum.

Here are some suggestions on serving “planned-overs” for your summer meals: n Buy a Savory Roasted Chicken for one meal; make a chicken salad (see recipe below) or a chicken Caesar salad with prepackaged Caesar salad and add diced chicken, leftover from the evening before. n Prepare extra pasta on spaghetti night; use the leftover pasta in a pasta salad the next day. n Grill an extra steak or pork chop to slice onto a chef’s salad for another meal. n Make a delicious spinach salad by adding last night’s leftover grilled salmon. n Cook an extra chicken breast on the grill and use the next day in a quesadilla. n Going out to eat? Take half of the entrée or sandwich you have ordered and save it for another meal the next day. You save yourself time and calories!

Mexicali chicken salad 1/3 one third cup mayonnaise ½ one half cup chunky salsa

Pregnant women can ease their minds about drinking a cup of coffee or having a soft drink – moderate caffeine consumption doesn’t appear to cause miscarriage or preterm birth, according to the American College of Obstetricians and Gynecologists.

Moderate caffeine consumption is considered less than 200 milligrams of caffeine per day. In practical terms, this equates to about 12 ounces of coffee.

Caffeinated tea and most soft drinks have much less caffeine (less than 50 milligrams), as do the average chocolate candy bars (less than 35 milligrams).

Researchers say it remains unclear whether

The Jackson County Public Works/Environmental Health Division conducts inspections anywhere food is handled, prepared and served to the public for cities other than Independence.

Blue Springs Tracey Shaffer Food For thoUGht Tracey Shaffer, RD, LD, is a Hy-Vee dietitian at the Blue Springs location The information provided should not be construed as professional medical advice. E-mail her at 1033dietitian@hy-vee.com.

1 bag (10 oz) mixed salad greens 2-3 cups cut-up cooked chicken 1 medium red bell pepper, chopped 1 small avocado, peeled and sliced ½ one half cup sliced green onions In small bowl, blend mayonnaise with salsa; set aside.

On serving platter, layer mixed greens, chicken, red pepper, avocado and green onions; drizzle with mayonnaise dressing.

Garnish, if desired, with sliced black olives, shredded cheddar cheese and tortilla chips.

Serves: 4

Briefly l Health watch

New research: Moderate caffeine OK during pregnancy

Food inspections l Jackson County

high levels of caffeine consumption have any link to miscarriage.

Number to know: 20 A Swedish study found that men who are obese at 20 years old face a life-long doubling of the risk of dying prematurely. Researchers also found that the chance of dying early increased by 10 percent for each BMI point above the threshold for a healthy weight.

Did you know?

The best way to check the water quality at a beach this summer is by contacting the state department of public health.

– Gatehouse News Service

■ Side pockets, 1237 S. Missouri 7 – On July 12, inspectors found raw chicken stored beside limes and above bottles of soda in the walk-in refrigerator. A package of raw meat was stored above readyto-eat foods in the cook’s line prep cooler. Both were corrected. Potentially hazardous, ready-to-eat foods were labeled to expire more than seven days after preparation or were not relabeled after removing from the freezer, corrected. Several drain flies and/or fruit flies were observed around the bar soda gun holders, floor drains and beer dispensers.

■ Sonic drive-In, 1408 S. Missouri 7 – On July 12, inspectors found shredded and sliced cheese in the cook’s line prep cooler were 59 degrees, discarded.

■ 54th Street Bar & Grill, 1307 S.w. Missouri 7 – On July 15, inspectors observed the dishwasher not dispensing sanitizer.

■ Betty’s Family restaurant, 1428 w. U.S. 40 – On July 15, inspectors found the cooler in back area was 53 degrees, all potentially hazardous food discarded.

Lee’s Summit ■ Fireside dining, 400 n.w. Murray – On July

12, a cup with oatmeal and spoon were found on meat slicer in back prep area, corrected.

■ o’Bryan’s pub and Grill, 700 n.e. woods Chapel road – On July 13, containers of ready-toeat, potentially hazardous foods past their 7 day discard date were observed in the reach-in coolers and the walk-in cooler. Discarded and a re-inspection will be made in 10 days to check for continued compliance. Numerous house flies were observed around the dishwashing machine in the kitchen. Numerous drain flies were observed in the cabinet housing a drain behind the basement bar. Some drain flies were also observed around a trash can and the gun holsters at the upstairs bar.

■ tequila harry’s, 410 S.e. Missouri 291 – On July 14, inspectors found condensation dripping from soiled shelves and into containers of food in the small walk-in cooler. Food was discarded and a re-inspection will be made in 10 days to check for continued compliance. Containers of ready-to-eat, potentially hazardous food in the small walk-in cooler were not date labeled.

■ Chili’s Grill & Bar, 1688 n.e. Chipman road – On July 14, a beverage container without lid or straw was found on prep table, corrected.

■ China dragon, 436 S.w. ward road – On July 14, a glass of ice water was found on cook’s line without lid or straw, corrected.

■ dairy Queen, 400 S. douglas – On July 15, inspectors found the reach-in cooler on cook’s line was 60 degrees. All other potentially hazardous foods were discarded.

— Compiled by Jillayne Ritchie

Keeping Kids Healthy

through their first day, cold, scrape, earache, broken bone…

NOW OPEN AND ACCEPTING NEW PATIENTS At Blue Springs Pediatrics, your child’s health is a top priority for the both of us. Our mission is to provide quality, efficient and effective medical care for your children. Schedule an appointment today for a new patient consultation, and together we’ll look after your child’s health and well-being.

Hours: Monday - Friday 8:00 am - 5:00 pm

Blue Springs Pediatrics A division of Lee’s Summit Physician’s Group

816.554.6520

1600 NW South Outer Rd., Blue Springs, MO www.bluespringspediatric.com

Page 8 Tuesday, July 27, 2010

nutrition

How much avocado is a bad thing?

DEAR DR. BLONZ: It is summer, and I love avocados, but I am concerned about the fat content. How much saturated fat is in a normal-sized avocado? Also, what is the minimum amount of saturated fat that a person should have in his or her diet? -R.B., Redding, Calif.

DEAR R.B.: I am also enamored of the avocado, and I try to include some in the big salad that accompanies our dinners. There are many avocado varieties in the market, each having different qualities of flavor and texture.

The fat profile of the avocado is similar to that of olive oil, but there tend to be generic differences between those grown in California and Florida.

A medium-sized California avocado weighs about 6 ounces.

The entire fruit contains about 306 calories, with 4.5 grams saturated fat, 19 grams monounsaturated fat, and 3.5 grams polyunsaturated fat. Florida avocados tend to be larger in size, with less fat, protein and slightly more carbohydrate than comparable serving of California avocado.

A typical Florida avocado weighs 10.7

Ed Blonz On Nutrition Ed Blonz, Ph.D., is a nutrition scientist and author. Send questions to: “On Nutrition,” Ed Blonz, c/o Newspaper Enterprise Association, 200 Madison Ave., New York, NY 10016. E-mail him at ed@blonz.com. ounces and contains 5.3 grams saturated fat, 14.8 grams monounsaturated fat and 4.5 grams polyunsaturated fat.

Avocados also provide dietary fiber along with several vitamins and minerals, including folic acid, vitamins C, E, B6, potassium and magnesium.

As for your second question, there is no standardized minimum requirement for saturated fat.

DEAR DR. BLONZ: I live in a hardwater area and was wondering whether the calcium in the water is the same as the calcium in dietary supplements. Does this calcium count toward my calcium intake and help with the prevention of osteoporosis? -- Y.C., Boise, Idaho DEAR Y.C.: The calcium in hard-water is usually the same calcium compound (calcium carbonate) found in antacids and many dietary supplements. It counts toward your total intake, so in that regard it may help prevent osteoporosis.

Mineral content of water varies according to where it comes from and how it is processed before consumption. Water that has higher concentrations of calcium, magnesium and other minerals is said to be “hard.” The down side of hard water is that it can damage plumbing fixtures, and decrease the lifespan of water heaters and the effectiveness of detergents. On the positive side, there has been an inverse correlation between the degree of water hardness

and the risk of heart disease.

Measures of hardness tends to follow concentrations of calcium carbonate. Water analysis reports can use different units to express hardness, but the most common is milligrams per liter (mg/L), which is the same as parts per million (PPM). Some reports will tell you grains of hardness per U.S. gallon; one grain per gallon is the equivalent of 17.1 milligram per liter.

Calcium carbonate is about 40 percent calcium by weight. While nutrition labeling tells you the actual amount of calcium present, a water report deals with amounts of calcium carbonate.

This means you will have to calculate 40 percent of any figure to get the actual amount of calcium.

There are different definitions for hardness and softness, but on average, the amount of calcium in soft water is up to 24 milligrams per cup. Moderate water contains 24 to 48 milligrams per cup.

Hard water contains 48 to 72 milligrams per cup, and very hard water contains over 72 milligrams per cup.