HealtHAugu

st 2

, 201

1 The examiner• TRACEYSHAFFERNo-cook summer meals | Page 8

• NUTRITION 8 • WELLNESS 2-3 • CALENDAR 7 • LARRY JONES

The ASPCA challenge | Page 2

Would you go

BARE?

STOCK.XCHNG

– Page 4

As part of the ASPCA Challenge, the Inde-pendence Animal Shelter begins its campaign to find homes for as many pets as possible dur-ing the months of August through October. The challenge winner will get a grant for $100,000 to be used in any way the shelter needs it.

The challenge is to adopt 1,000 animals of all shapes and sizes. In order to meet this goal, the shelter is counting on the community to help. During this same time last year, the shelter adopted out 487 animals, so it is going to be very important that the community gets involved if the shelter and the community is going to reach this goal.

The Independence Animal Shelter is the only shelter in the metro area involved in this national challenge. The city finds this exciting and a big way to promote our community’s animals.

The shelter would also like to find homes for the many adorable animals that end up in shelters at no fault of their own. Many of these animals are well trained; house broken or litter box trained and just plain cute!

The shelter will be running specials every

week, with some changing daily. If you have ever considered an addition to your house in the form of a new animal companion, then look forward to the next three months and find your new family member during that time.

The shelter will have a big kick-off weekend on Saturday, Aug. 13 with the second annual Community Animal Fair. The fair will be held from 8 a.m. to 2 p.m. at the Animal Shelter, 875 Vista Ave.

So bring your pets and find them a friend.

Page 2 Tuesday, August 2, 2011 wellness

Pets are priceless

Larry Jones is director of the Indepen-dence Health Department.

Larry Jones

Renew also offers services to refresh your mind and rejuvenate your spirit with a facial or massage in our Spa. Renew is located in a separate area with a private entrance, and equipped with state of the art equipment and furnishings that are geared towards enhancing each step of your recovery.

A truly innovative concept in post-acute care, designed especially for women, doesn’t just meet the needs of those recovering from an acute ill-ness, injury or exacerbation of a disease process.

Carmel Hills Long Term Care

Our long term care services are designed for individuals who need 24 hour nursing care. These residents may be chronically ill, frail, or experiencing a very slow recovery from an illness or injury. Our long term care units offer private and semi-private rooms including room furnish-ings, multiple common areas and dining lounges. We offer respite care or vacation care that allows families an opportunity to take a brief break from the demands of round- the- clock care giving.

Sunset Place at Carmel Hills

The dedicated Alzheimer’s Unit offers dedicated, caring and com-passionate staff well trained to assist residents in living their lives to the fullest. We offer structured activities designed to maximize interaction with each resident. Personalized behavioral manage-ment designed to encourage par-ticipation in a calm environment. We provide semi private and pri-vate rooms, complimentary cable television, nutritionally balanced meals and rehabilitation services.

For those seeking short term med-ical and or rehabilitative services, we focus our efforts on working closely with patient and fam-ily and strive to achieve the most successful functional outcomes. Our nursing team is support by licensed therapists who provide physical, occupational, and speech therapies. This dedicated team works together to design individu-alized care plans tailored to each patients specific needs. We be-lieve our best results are achieved when we work together

Renew at Carmel Hills

810 E. Walnut • Independence, MO816.461.9600

Briefly l Health

Local hospitals accreditedCenterpoint, Menorah, Overland Park

Regional and Research medical centers have been fully accredited for three years by the National Accreditation Program for Breast Centers, administered by the American Col-lege of Surgeons.

Accreditation is given only to centers that have voluntarily committed to provide the highest level of quality breast care and that undergo an in-depth evaluation and review.

The standards include proficiency in the ar-eas of center leadership, clinical management, research, community outreach, professional education and quality improvement.

Poker tourney aids MercyFor the eighth time in four years, represen-

tatives from AAS Restoration, Inc. of Kansas City presented a donation to the burn unit at Children’s Mercy Hospitals and Clinics.

AAS Restoration raised $4,000 in its eighth semi-annual Texas Hold’em poker tourna-ment held in April, reported co-owner Amy Storts.

Since 2007, AAS Restoration has contrib-

uted nearly $18,000 to the burn unit. In addi-tion to its fund-raising efforts, AAS collects clothing and “treasure chest“ toys for the burn victims, as well as gently used books for the Children’s Mercy outpatient clinic program.

AAS Restoration will host the next charity tournament in October. Reservations are re-quested at 816-861-1550.

Kraemer relocates practiceDr. Ed Kraemer has moved his family medi-

cine practice to the Medical Pavilion at Tru-man Medical Center-Lakewood at 7900 Lee’s Summit Road in Kansas City.

Kraemer, who has practiced in Eastern Jackson County for 20 years, is board certi-fied in family medicine. He will see patients Tuesday through Friday. His phone number is 816-404-7600.

In addition to his family practice, he will train medical residents through the UMKC School of Medicine’s Community and Family Medicine program.

Kraemer lives in Lee’s Summit and is active in the community.

– Staff reports

Do you ask your waiter about daily specials or side dishes? Do you ask your hair stylist about latest trends? Do you ask your golf pro about the best ball? Or, your car dealer about new models?

Then why don’t you ask your doctor about side effects of medicine or treatment options? Improving communication with your physi-cian can improve your health. This starts with the doctor’s appointment.

Being better prepared to visit your doc-tor, what do you know?

T or F?1. The average appointment with a primary

care physician is 10 minutes. 2. Patients bring about two concerns per visit

to discuss with their physicians. 3.Patients usually can spell out all of their

medical concerns within two minutes. The lead federal organization charged with

improving health care and research is the Agency on Healthcare Research and Quality (www.ahrq.gov). The Agency wants all of us to be more involved and informed about our health and health care. To that end AHRQ has developed 10 questions every patient should

ask his or her doctor and encourages you to write more.

Drum roll please:1. What is the test for?2. How many times have you done this pro-

cedure?3. When will I get the results?4. Why do I need this treatment?5. Are there any alternatives?6. What are the possible complications?

7. Which hospital is best for my needs?8. How do you spell the name of that drug?9. Are there any side-effects?10. Will this medicine interact with medi-

cines that I’m already taking?Think about your most recent doctor visit.

What questions did you ask? Did you write down your concerns to help focus the conversa-tion? Studies show this improves health care. Bringing along a family member or friend can improve communication and patient under-standing.

According to the Institute of Medicine and the AHRQ, there are tens of thousands of deaths annually as a direct result of medical errors. The government believes that better-in-formed patients mean fewer medical errors and fewer deaths. The AHRQ campaign to empower patients declares, “Questions are the answers. Ask questions. Understand your condition. Evaluate your options.”

Got that? Any questions? Answers:1. F – about 20 minutes 2. F – on average between 3-63. T

Tuesday, August 2, 2011 Page 3wellness

Dr. Lori Boyajian-O’Neill can be contacted at lori.boyajian-oneill@hcahealthcare.com.

Lori

Boyajian

O'Neill

SportS and wellneSS

STOP SMOKING! LOSE WEIGHT!Today via Hypnosis!

At A Healthy Change Hypnotherapy, we offer a variety of hypnotherapy services specializing in smoking cessation and weight loss. Contact us today to schedule your FREE consultation.

$50 OFF

We love seeing new faces in our office, so we would like to offer

all of our new clients $50 off their first hypnotherapy session!

Mike Schweder, CHt

1133 W Main Street, Suite 203 • Blue Springs, MO • (816) 560-6903mike@ahchypnotherapy.com • www.ahchypnotherapy.com

816-373-7900The ScoTTSdale cenTer17020 e. 40 hwy., SuiTe 9independence, Mo 64055

All the latest hearing aids

with expert fitting

and advice by experienced

licensed audiologists

Providing comprehensive,

compassionate

and superior hearing care!

We can help you

hear your best.

www.JacksonCountyAudiology.com

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

Tawna Noftzger, Front Desk

Please call TODAY for your appointment!

Has it been a while since your teeth have been cleaned?

New Patient Examination, Bitewing X-Rays &

Basic Dental Cleaning $79Valued at $174 (Savings of $95)

Dental Centers of MissouriDr. Winnie Lam DDS

16641 E. 23rd St. • Independence, MO 64055816.833.2700 • www.modentistry.com

LET US HELP.

Make the most of your visit Yasso on boardDr. Joseph M. Yasso, D.O., has been re-elect-

ed to the board of trustees for the American Osteopathic Association. He served as first vice president during the past year. Yasso is medical director of the Heritage Physicians Group in Independence.

Midwest Neuroscience accreditedMidwest Neuroscience in Independence has

been accredited for three years in neurological MRI by the Intersocietal Commission for the Accreditation of Magnetic Resonance Labo-ratories.

Accreditation means that Midwest Neuro-science has undergone a review of its opera-tional and technical components by a panel of experts.

Hospital wins recognitionLee’s Summit Medical Center has been rec-

ognized for achievement in stroke care.The hospital was honored through the

American Heart Association/American Stroke Association’s Get With The Guidelines program

– Staff reports

Briefly l Health

Page 4 Tuesday, August 2, 2011cover story

By TAmArA BrowningGateHouse News Service

Footwear that fits like a glove is help-ing Tanya Shanks improve her run-ning speed and alleviate ailments

that plagued her. Shanks is among a growing number

of fans of Vibram FiveFingers, athletic footwear that touts a more natural “foot strike” – how the foot hits the ground – during running.

FiveFingers is designed to re-create the benefits of barefoot running, which allows runners to go faster and farther with fewer injuries. Other runners are simply taking off their shoes and running barefoot, say-ing the impact of the foot on the ground is actually less than when they run in shoes.

Shanks started running in FiveFingers about a year and a half ago while living in Arizona. Since, Shanks’ problems with shin splints have disappeared, and she’s improved her speed.

“I tried them out, and I love it,” said Shanks, 36, who lives in Lowell, Mass.

“It’s more efficient, so my heart rate stays down lower even though I’m going faster. You’re using less energy to run. It’s more of a natural run. You end up running more on your midfoot.”

Running naturally A study showed that most people

who frequently run barefoot comfortably tend

to avoid

landing on their heels. Instead, their feet strike the ground at the forefoot or mid-foot, which often eliminates the jarring impact that can occur when the heel hits the ground first.

“Consequently, runners who forefoot- or midfoot-strike do not need shoes with el-evated, cushioned heels to cope with these sudden, high transient forces that occur when you land on the ground,” according to Harvard University research.

The idea of running in a more natural way, such as barefoot, has gained momen-tum since the publication of the bestseller “Born to Run” by Christopher McDougall. The book traced the running secrets of the Tarahumara Indians in Mexico.

McDougall runs either barefoot or uses Vibram FiveFingers, which he said have no cushioning and hug the foot like a glove, according to an article in Popular Science.

Run with supportSome people can’t get used to the run-

ning foot strike required with Vibram FiveFingers, said Dr. Duane Brown, po-diatrist with Brown Podiatric Medical Centre in Springfield, Ill.

Brown said some people in the podiatry field think Vibram FiveFingers is the “cra-ziest thing” and that people “should never run like this.”

“Everybody’s different. If you can do it and build yourself up to it and feel good doing it, I’m all for it,” Brown said.

But Brown, who’s been in practice 39 years, has a caveat.

“I just still think that an orthotic (sup-portive device) should be used in it,” said Brown, who added that getting feet in to-tal alignment through orthotics makes the body more efficient

Because feet work hard, they need to be in balance, Brown said.

“Three times your body weight goes through the foot every time you take a step, just from running. Some of your elite runners, your high-speed runners, can go up to five, six times the body weight through,” Brown said.

Brown said people who get FiveFingers will “be better off ” if supported correctly.

Run with adviceRunners considering FiveFingers

should start slowly, said Shanks, who stayed around running three to five miles in them “for quite a while.”

“It took me a while to build up to the three, just because my calves are a lot weaker,” said Shanks.

“Anybody that’s going to do it definitely needs to talk to somebody that knows how to run that way – so they’re running prop-erly, so they’re getting the benefits of it,” Shanks said.

On the Web n “Biomechanics of Foot Strikes & Ap-

plications to Running Barefoot or in Mini-mal Footwear”: www.barefootrunning.fas.Harvard.edu

n “Will Running Barefoot Cure What Ails Us?”: www.popsci.com/entertain-ment-amp-gaming/article/2009-05/run-ning-barefoot

Can running barefoot – or close to it – relieve pain?

Vibram FiveFingers are designed to re-create the ben-efits of barefoot running, which some say include run-ning faster with fewer injuries. DANA BEVERIDGE/FLICKR

Food inspections l County

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 Springsn Clancy’s Cafe and pub, 3000 S. outer

road – On July 5, inspectors found containers of cooked pasta, ham and rice in the walk-in cooler were date labeled with a prep date of more than 7 days ago; foods were discarded. There was no detectable sanitizer provided in the dish machine final rinse cycle; corrected.

n price Chopper, 1100 S. Missouri 7 – On July 6, open packages of meats with expired date labels were observed in one of the deli reach-in coolers; discarded. The bakery dish machine final rinse cycle did not meet the minimum required temperature of 160 degrees for sanitization.

n Blue Springs Bowl, 1225 w. U.S. 40 – On July 6, inspectors observed operator washing and rinsing food contact utensils without a sanitization step; corrected.

n pizza Shoppe, 1402 n.w. Missouri 7 – On July 8, an employee drink container without a lid was found on prep table, correct. Salad cooler was not holding potentially hazardous foods at 41 degrees or below; they were discarded.

n Sports City, 425 n.e. Mock ave. – On July 11, a chemical spray bottle was found next to clean utensils in the kitchen; corrected.

n Zarda Bar-B-Q & Catering, 214 n. Missouri 7 – On July 11, when asked what temperature the hams and turkeys, once smoked then cooled, must be reheated to, the manager stated 140 degrees. The correct temperature for reheating a potentially hazardous food for hot holding is 165 degrees. Corrected through discussion. Ham in the walk-in cooler with a date label indicating it was made on Saturday had an internal temperature of 57 degrees. Turkey in the walk-in cooler with a date label indicating that it was made on Saturday had an internal temperature of 52 degrees, these items were discarded. This is a cooling issue with these items and not a cold holding issue. A re-inspection will be done to ensure the violation is corrected.

n Subway, 1240 woods Chapel road – On July 12, a box of hand soap and box of degreaser were found stored above and next to food on dry storage shelf; corrected.

n lunar Bowl/the Blue Moon, 2001 n.w. Missouri 7 – On July 14, several drain flies were observed behind the bar and near the keg dispensers.

n Shell Foodmart, 1500 w. U.S. 40 – On July 15, inspectors found a chemical spray bottle without a label. Another bottle was labeled “h2o and bleach,” but actually contained window cleaner; corrected.

Sugar Creekn peking express, 11330 e. U.S. 24 – On

July 5, raw animal products, including raw beef, shrimp, and eggs, were observed above ready-to-eat foods, including cooked chicken and watermelon, in the walk-in cooler, corrected. Numerous live cockroaches were observed on the floors and walls around the kitchen. Multiple cans of non-restaurant approved pesticides were observed in the establishment; corrected.

– JIllayne Ritchie

Page 6 Tuesday, August 2, 2011 health

816.561.3003North Kansas City Hospital Campus2790 Clay Edwards Drive, Suite 600

Kansas City, MO 64116

816.303.2400Centerpoint Medical

Center Campus19550 E. 39th Street, Suite 410

Independence, MO 64057

Matthew M. Thompson, M.D.

Dr. Thompson is an orthopedic surgeon fellow-ship trained and specializing in sports medicine and shoulder surgery. He completed medical school at the University of Pennsylvania School of Medicine, and then finished his orthopedic sur-gery residency at George Washington University in Washington, DC. In addition to treating sports injuries in patients of all ages, he has had specialized train-ing in shoulder replacement, hip arthroscopy, and complex injuries of the shoulder, elbow and knee.

Office Hours: Monday through Friday 8:30-5:00

Heavy menstrualbleeding might be

menorrhagiaMost women take their periods in stride.

Some are worse than others, but for one of every five women, heavy menstrual bleeding, known as menorrhagia, can seriously affect their quality of life.

Does your period make you feel depressed, tired or moody? Are you disturbed by the amount of bleeding or pain during your pe-riod? Is it necessary for you to change your pad or tampon more often than every one or two hours? Does your period last more than a full week?

The normal menstrual cycle runs 25-35 days in duration, with bleeding lasting an average of five days with total blood flow between 25 and 80 ml. A regular tampon fully soaked holds about 5ml of blood. Blood loss greater than 80 ml or lasting longer than seven days is consid-ered menorrhagia, and it’s time to consult your OB/GYN.

There are a number of suspects that may be causing your symptoms.

n HORmONAl imBAlANCE. When hormon-al imbalance occurs, the lining of the uterus (endometrium) develops in excess, eventually sheds by way of heavy menstrual bleeding.

n AdENOmyOSiS. This condition occurs when glands from the endometrium become embedded in the uterine muscle, often causing heavy bleeding and painful menses. Adenomyo-sis is most likely to develop if you're a middle-aged woman who has had children.

n iNTRAuTERiNE dEViCE (iud). Menor-rhagia is a well-known side effect of using an intrauterine device for birth control.

n PREgNANCy COmPliCATiONS. A single, heavy, late period may be due to a miscarriage. If bleeding occurs at the usual time of men-struation, however, miscarriage is unlikely to be the cause. An ectopic pregnancy, or implan-tation of a fertilized egg within the fallopian tube instead of the uterus may also cause menorrhagia.

n mEdiCATiONS. Certain drugs, including anti-inflammatory medications and antico-agulants, can contribute to heavy or prolonged menstrual bleeding. Hormone medications taken improperly also can cause menorrhagia.

n mEdiCAl CONdiTiONS. A number of other medical conditions, including cancer, pelvic inflammatory disease, thyroid problems,

endometriosis, and liver or kidney disease, are associated with menorrhagia.

Women who are over 35, overweight, have hormonal imbalances and have never been pregnant are at higher risk for heavy periods.

Specific treatment for menorrhagia is based on a number of factors, including:

n Your overall health and medical historyn The cause and severity of the conditionn Your tolerance for specific medications,

procedures or therapiesn The likelihood that your periods will be-

come less heavy soonn Future childbearing plansn How the condition effects your lifestylen Personal preferenceTreatments range from lifestyle changes,

such as diet to drug therapy including medica-tions that can help balance hormonal issues. If medications are unsuccessful, surgical proce-dures are available, although some can reduce your ability to become pregnant.

Because women are often unaware that heavy menstrual bleeding is a medical condi-tion that can be treated, heavy periods often go under-recognized and under-diagnosed. Millions of women suffer in silence, convinced that abnormally painful periods and excessive bleeding are normal and something they must learn to live with.

The American Congress of Obstetricians and Gynecologists has stated that if a woman perceives her period to be a problem, then it’s a problem which merits evaluation and treat-ment.

LauraDoan,M.D.

Laura Doan, M.D., practices at St. Mary’s Medical Center in Blue Springs.

GUeSt ColUMn

health Tuesday, August 2, 2011 Page 7

healthCALENDARItems 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. All numbers are area code 816 unless other wise noted. The following items are for Aug. 3 through 9, unless otherwise noted.

SpotlightsBlue SpringsHealtH FaIr, 8 to 11 a.m. Aug. 11, Vesper Hall,

400 N.W. Vesper St. Receive dieting, health and fitness information, blood pressure checks, foot screenings and much more. Meet with a personal trainer to get you started on your fitness routine. 228-0181.

IndependenceSerMon Center eXerCISe ClaSSeS, yoga,

5:55 to 6:55 p.m. Tuesdays/Thursdays Aug. 9-Sept. 15 ($30); step aerobics, 6 to 7 p.m. Mondays/Wednesdays Aug. 8-24 ($10); interval step class, 4:30 to 5:30 p.m. Mondays/Wednesdays Aug. 8-24 ($12.50). Call 325-7370 to register.

CoMMUnItY Blood drIVe, 1 to 5 p.m. Aug. 9, Independence Center in the donor bus, 2035 Independence Center Drive. To make an appointment online, go to www.esavealifenow.org and use Sponsor Code: SIMONMALL, or call Leslie Garner at 795-8602.

KIdS CooKInG ClUB, 6 to 7 p.m. Aug. 10 or 10:30 to 11:30 a.m. Aug. 11, 23rd Street Hy-Vee dining area. Cost, $3 per child. registration deadline: aug. 9. Register at the customer service desk. For information, 500-6778.

Kansas CitySeVen leVelS oF HealInG, 6:30 to 8:30 p.m.

Monday, Kansas City Cancer Center-South, 1000 E. 101st Terr. For those navigating all aspects of cancer, physical, mental, emotional and spiritual. Free. Call Betsy Bennett, 584-4832.

FIndInG YoUr HealtH tHroUGH lIFe CenteredneSS worKSHop, 5 to 6:30 p.m. Aug. 11, Jamison Memorial Temple Christian Methodist Episcopal Church, 3115 E. Linwood Blvd. Free. Call Stacy Davis, 913-281-2221, ext. 112.

Addiction groupsIndependenceStraIGHt talK, narCotICS anonYMoUS, 7

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.

CoMMUnItY SUBStanCe aBUSe CoMMIttee, 7 p.m. Tuesday, Independence Police Building.

Blue SpringsalCoHolICS 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 228-7921.

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).

Raytownnew daY al-anon, 10 a.m. Wednesday, Blue

Ridge Trinity Lutheran Church. 353-5446.

Bereavement groupsBlue Springs

wIdowed perSonS support group, 7 to 8:30 p.m. Monday, St. Mary’s Medical Center, Annex A. 224-0677 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.

OtherInFant loSS GroUp, sponsored by Carondelet

Health. 655-5582.

FitnessIndependenceGentle taI CHI for those 50 and older, 6 p.m.

Monday, The Palmer Center. Free. 325-6200.low IMpaCt eXerCISe, 9 a.m. Monday,

Wednesday, Friday, Fairmount Community Center. 254-8334.

waKe Up worKoUt, 9 a.m. Monday, Wednesday, Friday, The Palmer Center. 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.

paVeMent poUnderS 9:15 to 9:45 a.m. Tuesday, Friday, The Palmer Center. 325-6200.

SIttIn’ FIt chair exercises class, 10:30 a.m. Tuesday, Thursday, The Palmer Center. Free. 325-6200.

StretCH and tone, 9 a.m. Tuesday, Thursday, The Palmer Center. Cost, $1. 325-6200.

ZUMBa Gold, dynamic workout to Latin and international rhythms, 10 to 10:45 a.m. Wednesday, Palmer Center. Cost, $2. 325-6200.

taI CHI by the three dragons way, 6:30 to 8:30 p.m. Wednesday, Sermon Center. Cost, $35 for a four-week session; $40 for a 5-week session. 325-7370.

walK to tHe Beat, 2 to 3 p.m. Friday, The Palmer Center. Free. 325-6200.

Blue SpringsSwIMnaStICS, 9 to 10 a.m. Monday,

Wednesday, Friday; 8 to 9 p.m. Monday, Wednesday, Centennial Pool-Plex. Cost, $3.75 per visit. 228-0137.

tHerapeUtIC SwIM, 10:15 to 11:15 a.m., Monday, Wednesday, Friday, Centennial Pool-Plex. Cost, $3.75 per visit. 228-0137.

CroSStraIner aeroBICS, 9 to 10 a.m., Monday, 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.

eXerCISe rooM for ages 50 and older, 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, 1 to 2 p.m. Tuesday, Thursday, Vesper Hall. Cost, $2.50 per class. 228-0181.

YoGa-Gentle Flow, 6:45 to 8 p.m. Tuesday,

Vesper Hall. Cost, $8 per visit, $48 for six classes. 228-0181.

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

StretCHInG eXerCISe, 10 to 11 a.m., Tuesday, Thursday, Vesper Hall. Cost, $1.50. 228-0181.

artHrItIS eXerCISe for older adults, 10:30 to 11:15 a.m. Wednesday and Friday, Vesper Hall. Cost, $1 per session. 228-0181.

eXerCISe rooM orIentatIon, 6 p.m. Thursday, Vesper Hall. Free. 228-0181.

aQUa-aeroBICS, noon to 1 p.m. Saturdays, Centennial Pool-Plex. Cost, $3.75 per visit. 228-0137.

RaytowntaI CHI, 11 a.m. Thursday, Elliott Place Retirement

Community. Free. 313-6800.Kansas CitywalK 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.

MiscellaneousIndependenceMaternItY UnIt toUrS, Centerpoint Medical

Center. Call 751-3000 for dates and to register.Food Handler/ManaGer perMIt training

classes, food handler classes, 3:30 p.m. Thursdays at Truman Memorial Building, 1 and 3:30 p.m. Wednesdays, Independence Health Department; manager class, 9 a.m. Monday. There is a fee. To register, 325-7803.

Blue SpringseMotIonal wellneSS SUpport GroUp,

sponsored by Mental Health America of the Heartland, 6:30 to 8:30 p.m. Tuesday, First Christian Church, 701 N.W. 15th St. 229-8400 or info@fccbsmo.org.

BreaK tIMe ClUB, for older adults with mental and/or physical limitations, 9:30 to 2:30 p.m. Wednesday, Timothy Lutheran Church North Campus, 425 R.D. Mize Road. June Schubkegel, 229-3467.

CeleBrate reCoVerY GroUp, for those struggling with hurts, habits and hang-ups, 7 p.m. Thursday, Timothy Lutheran Church South Campus, 301 S.W. Wyatt Road. Larry Pennington, 228-7612 or Nancy Nowiszewski, 228-5300.

Prenatal/Infant/Child programsIndependencewIC nUtrItIon proGraM, for women who

are pregnant, breastfeeding or gave birth less than six months ago, 404-6460 or 257-2335.

Blue SpringswIC nUtrItIon proGraM, for women who

are pregnant, breastfeeding or gave birth less than six months ago, 220-1007.

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 CitywIC nUtrItIon proGraM, for women who

are pregnant, breastfeeding or gave birth less than six months ago, 404-9740 or 923-5800.

– Jillayne Ritchie

Try a no-cook mealBeat the heat and the bustle this month with

easy and refreshing no-cook meals. Whether you are on the go or at home, mix up your back-to-school routine with these convenient yet nutritious ideas.

QuiCk TiPS FOR AN EASy Fix n Keep pre-sliced fruits and vegetables, such

as different berries, melons, bell peppers, car-rots and tomatoes, on hand.

n Utilize pre-sliced meats and cheeses from your deli counter.

n Stock the cupboards with sandwich fillers such as black or white beans, mushrooms or olives and even sliced almonds.

Toss it together – Salads are a perfect meal on a hot night, and take little to no prep time. Try tossing strawberries and almonds on top of spinach with a dash of raspberry vinaigrette. Top it off with sliced almonds for added fiber and crunch.

Wrap it up – Please the whole family with versatile wraps for dinner this month. Use the low-carb, high-fiber Flatout bread, and load it with the taste of the season. Try layering avo-cado slices, deli meats, veggies of choice and white beans for a fun family dinner.

layer freshness – It is peak season for many vegetables such as onions, tomatoes, bell pep-pers and sweet corn. Use their wallet friendli-ness and flavor by stocking up and creating veggie-loaded sandwiches this month. Put a spin on the famous BLT by smearing whole wheat bread with mashed avocado and then layering the lettuce, tomato and bacon. Try turkey bacon, or even substitute cold deli meat for a different taste.

Calorie-saving finish – If you are looking to spruce up family favorites without changing the content, mix up your condiments and save fatty calories at the same time!

n Substitute mashed avocado for fatty, high-calorie mayo.

n Put black beans in a blender or food pro-cessor for a high-fiber spread.

n Use plain Greek yogurt as a substitute for sour cream. Add a dash of taco seasoning for a spicy spread or dip.

CREAmy AVOCAdO & WHiTE BEAN WRAP

Serves 4.Active time: 25 minutesTotal time: 25 minutes

All you need:2 tbsp cider vinegar

1 tbsp canola oil2 tsp finely chopped canned chipotle chile in

adobo sauce* 1/4 tsp salt2 cups shredded red cabbage1 medium carrot, shredded1/4 cup chopped fresh cilantro1 (15-ounce) can white beans, rinsed1 ripe avocado1/2 cup shredded sharp Cheddar cheese2 tbsp minced red onion4 (8- to 10-inch) Hy-Vee whole-wheat wraps or

tortillas

All you do1. Whisk vinegar, oil, chipotle chile and salt

in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.

2. Mash beans and avocado in another me-dium bowl with a potato masher or fork. Stir in cheese and onion.

3. To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with re-maining ingredients. Cut the wraps in half to serve, if desired.

*Shopping Tip: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavor-ful sauce. Look for the small cans with the Mexican foods in the supermarket.

Source: adapted from Eating Well, Inc.Nutrition facts per serving: 346 calories, 17g

fat, 4g saturated fat, 9g monounsatured fat, 15mg cholesterol, 462mg sodium, 44g carbohy-drate, 13g fiber, 12g protein, 491mg potassium.

Tracey Shaffer, RD, LD, is a Hy-Vee dietitian at the Blue Springs location The information provided should not be con-strued as professional medical advice. Email her at1033dietitian@hy-vee.com.

Tracey

Shaffer

Food For tHoUGHt

Page 6 Tuesday, August 2, 2011 nutrition