Archive | July, 2012

Men get breast cancer, too

31 Jul

While many people know that men, too, have breast tissue, they don’t realize that means men can develop breast cancer just like women. Breast cancer in men is less common because their breast duct cells aren’t as developed thanks to hormones made by their testicles. They also aren’t exposed to as many of the growth-promoting hormones as women.

Older men are more likely to get breast cancer, but it can affect young men, too. Like women, men who are diagnosed when their cancer is at an early stage have a good chance of being cured, but those who ignore signs of cancer or don’t perform self-checks are more likely to have delayed diagnoses. Men can also inherit the BRCA2 gene, which increases their risk of breast and prostate cancer.

Some symptoms or signs of breast cancer include:

  • changes to the skin covering the breast or to the nipple, such as redness, scaling, or nipple discharge
  • a lump in or thickening of the breast

About 80% of male breast cancers are a type called Infiltrating (or invasive) Ductal Carcinoma (IDC); this is when the cancer goes through the duct wall and to the breast tissue, then spreads.

You can find more information about breast cancer in men on the American Cancer Society website.


How to find happiness

28 Jul

Mizzou psychology Professor Kennon Sheldon says the key to happiness is to keep having new and positive life-changing experiences and to keep appreciating what you already have and not want more too soon.

Sheldon and his colleague surveyed 481 people about their happiness and then asked them six weeks later whether their happiness had lasted.

“The majority got used to the change that had made them happy in the first place,” Sheldon said. “They stopped being happy because they kept wanting more and raising their standards, or because they stopped having fresh positive experiences of the change, for example they stopped doing fun things with their new boyfriend and started wishing he was better looking. A few were able to appreciate what they had and to keep having new experiences. In the long term, those people tended to maintain their boost, rather than falling back where they started.”

Due to genetics and other factors, individuals have a certain “set-point” of happiness they normally feel. Some people tend to be bubbly, while others are more somber, though individuals vary in a range around their set-point. Sheldon’s research suggests how people can train themselves to stay at the top of their possible range of happiness.

New purchases can buy short-term happiness, but the items needed to be experienced anew every day and appreciated for what they bring to have any lasting effect.

“The problem with many purchases is that they tend to just sit there,” said Sheldon. “They don’t keep on providing varied positive experiences. Also, relying on material purchases to make us happy can lead to a faster rise in aspirations, like an addiction. Hence, many purchases tend to be only quick fixes. Our model suggests ways to reduce the ‘let down’ from those purchases. For example, if you renovate your house, enjoy it and have many happy experiences in the new environment, but don’t compare your new decor to the Joneses’.”

So find a local event and a new experience for you and your family to enjoy, or take a look around your house to think of new ways you can enjoy the items you’re already blessed with.

5 Questions with the Ellis Fischel Cancer Center Director of Nursing Research

26 Jul

Jane Armer, PhD, RN, FFAN, is the director of nursing research at Ellis Fischel Cancer Center.

Jane Armer, PhD, RN, FAAN, is a professor at the University of Missouri, where she also is the director of nursing research at Ellis Fischel Cancer Center and co-director of the Health Communication Research Center. Her nursing specialities include community health, gerontological nursing, and oncology, especially related to breast cancer.

“Lymphedema” is a big, strange word, and all we know is that it’s something that sometimes happens when people get cancer, which automatically makes it scary. Can you tell us what lymphedema is and what causes it?

Lymphedema is when your arm or leg, or sometimes other body parts, swells because fluid that would normally have drained through the lymph system (the tissues and organs with white blood cells that help fight infections and diseases) is blocked and builds up because the lymph nodes or lymph vessels have been damaged or taken out of your body.

What are some symptoms of lymphedema?

People who have lymphedema may notice that their arms or legs are swollen or feel heavy or full; their skin may be tighter and thicker, and their clothes, shoes or jewelry may feel tighter; their legs or arms may burn or be harder to move. These symptoms can develop slowly or all at once, or people may just have one or two of them.

Why do cancer patients get lymphedema?

Sometimes during cancer treatments, selected lymph nodes are taken out of patients’ bodies, and days, months, or years later, they notice symptoms of lymphedema. Other causes include radiation to the lymph nodes, having a tumor that blocks the lymph nodes or scar tissue that also blocks lymph fluid from draining, or being overweight or obese. Breast cancer patients often get lymphedema because their breasts and the lymph nodes in their underarms were removed surgically; they may notice that their breasts, chest and/or arms swell.

What should people do if they notice symptoms of lymphedema?

They should talk to their doctors about how to keep lymphedema from becoming worse. Some of these steps include caring well for their skin, keeping it clean and moisturized, and protecting it with sunscreen, gloves when gardening or washing dishes, and wearing socks. They should take special care with their nails and any cuts or scrapes, as bacteria can get in and cause infections. They should also try to: get some exercise and not constrict their arms or legs; move  around and change their sitting positions; uncross their arms and legs; wear loose clothing, hosiery and jewelry; or raise their arms or legs higher than their hearts so blood flows well by propping their limbs on chairs or pillows. Being active rather than sedentary and maintaining an optimal body weight are both positive lifestyle actions which are believed to reduce risk of developing lymphedema.

What are doctors doing to prevent patients from getting lymphedema? Can you tell us about some of the research?

Doctors are taking care not to remove more tissue or lymph nodes than they have to in surgery to control the cancer, so now they might just take out a part of the breast tissue where the tumor is located, rather than remove the full breast and maybe just one or two nodes if there are no cancer cells found in the underarm area, which lowers patients’ chances of getting lymphedema because less tissue is removed or damaged and more lymph fluid is able to drain. Researchers are also looking to see which nodes help drain fluid from the arm so doctors avoid taking those out if possible (if the nodes draining away from the breast tumor can be removed without disturbing the nodes draining the arm).

How do people live with lymphedema?

There is an inspirational story about an athlete, Deborah Carson, who resumed training years after she developed lymphedema following removal of a lump in her groin. She recently placed 13th in the national CrossFit trials sponsored by Reebok and now shares her triumphant story. In part, she is quoted as saying:

“I always felt like lymphedema chose me. But I came to a point in my life where I chose lymphedema. It sounds weird. But, if I think about it that way, it’s like I choose to wrap my leg. I choose to wear the garment and put it on in the morning. It’s not like lymphedema has control of me. I feel like I have control.”

Read the WCFCourier blog about Carson, find more information about lymphedema and learn what breast cancer patients should know about this side effect of surgery and radiation therapy.

You also can find Dr. Armer’s full biography and find her contact information here.

Success with “Keep it Movin’: A Praise Dance Lesson by Candace”

22 Jul

Participants from Columbia practicing the praise dance taught by Candace Ingram.

This past Friday and Saturday Walking in the Spirit hosted two events for girls ages 10-18 in Columbia and Jefferson City. In total, nine girls participated, along with some mothers and other church members.

At the beginning of each event, Candace Ingram from Lincoln University in Jefferson City led the participants through a quick warm-up with some stretches and dance moves, then taught them how to jump and spin without getting dizzy before practicing a simple praise dance routine, which everyone really enjoyed. Here’s ones of the songs we danced to:


Candace also talked about how when she was young and had a bad day, she would dance in her room to channel all of her stress or frustration into dancing, which related well to the next part of our events.

After we finished dancing, we ate some pizza and snacks and started talking about how God wants us to handle anxiety. The two Bible verses we read were 1 Peter 5:7: “Turn all your anxiety over to God because he cares for you.”  (New Living Translation) and Daniel 10:19: “He said, “Don’t be afraid. You are highly respected. Everything is alright! Be strong! Be strong!”  As he talked to me, I became stronger. I said, “Sir, tell me what you came to say. You have strengthened me.”

The advice from the Bible applies to all of us—we’ve got to be strong when we interact with “haters” who say mean things, exclude us, or try to keep our spirits down or lower our self-esteem. Strong doesn’t mean getting angry with the “haters;” strong doesn’t mean fighting anyone. When we say strong, we mean strong in our beliefs in the promises God has made to us, strong in our beliefs that God has made us “wonderful” and   “highly respected” like it’s written in the Bible.

After our spiritual reflection, we talked about other activities we enjoy that relieve tension and that can help us deal with “haters.” The girls mentioned that homework, chores, and fighting or arguing with friends were the main sources of their stress, so we discussed things they like to do that are healthy alternatives to aggression. Their top activities include dancing, singing, drawing, cooking and playing with parents, siblings or pets.

Additionally, we read a few bullet points from the U.S. Department of Health and Human Services Office on Women’s Health BodyWorks Toolkit for teen girls about how eating healthy foods, getting enough sleep and exercise, and talking to a trusted friend or parent can help us manage stress. You can find that kit and one for parents and teen guys here:

Our two events were a great success and we hope to see the participants and Candace again in the future.

Praise dance events this weekend in Jefferson City and Columbia

17 Jul

The Walking in the Spirit Program is hosting two praise dance events this weekend. It is not too late for the young ladies in your life to attend.

We have been blessed to have the wonderful Ms. Candace Ingram agree to teach the praise dance lessons.  She is a real gift to this project and we’re excited to introduce her with the ladies.

The event happens twice this weekend, once in Jefferson City and once in Columbia. Here are the details, in case you’ve not seen the fliers.

Keep it Movin’: A Praise Dance Lesson by Candace
This is a heart-pumping, empowering, healthy lifestyle event for girls ages 10-18. All fitness levels are welcome.
Please join us; we’ll provide the dance beats, tasty treats and girl talk.

Please RSVP by July 18 to LaShaune Johnson, Ph.D., at (573) 882-9082 or

In Jefferson City, our event happens:
Friday, July 20 from 6-8 p.m.
Common Ground, 1015 E. Atchison St.

In Columbia, our event happens:
Saturday, July 21 from 10 a.m.-12 p.m.
Health Department
1005 W. Worley, Training Room 1

We hope to see you there!

Free health-related resources

12 Jul

Don’t just wait for the Affordable Care Act — Free and low-cost healthy lifestyle resources are already available to you!

Remember, in 1 Corinthians 6: 19-20, God reminds us that our bodies are a temple.  Do your very best to take care of that temple!   Here are the verses, just to remind you:

“What? Know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own?

For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God’s.” (KJV)

There has been a lot of talk about the Affordable Care Act recently.Take a look at this website, if you are interested in learning how and when it could impact you. But until then, here are some resources available NOW that you and your family can access.

Help with summer and winter utility bills

When it’s hot, it’s hard to turn those fans off.  If you feel you are struggling paying bills for utilities, try the Low Income Home Energy Assistance Program (LIHEAP) program.

If your financial difficulties extend beyond the utility shut-off notices, you might want to take advantage of the HUD-approved financial counseling services.

Food for the summer and year-round

Summer months can be hard for families when it comes to food.  Perhaps you have grandchildren visiting for the summer, or your job has reduced hours in the summer, and you are struggling to keep healthy foods on the table. Here’s help for keeping everyone healthy this summer.

The Summer Food Service Program for kids helps families fill in the gaps that they might normally have filled during the school year with the reduced/free lunch program.  To find a program in the area, call the National Hunger Hotline at 1-866-3-HUNGRY or 1-877-8-HAMBRE. By calling this toll-free number, you will be given information on where you can find summer sites in your area, as well as additional food assistance information.

Have you also tried the food pantries?

Perhaps you don’t have school-aged children, or are just having a temporary food shortage.  Food pantries are also a good source of healthy food. This website lists food pantries in our communities that might be able to offer help.  Just enter your home address and it will give you the closest food pantry.

You may be eligible for Food Stamps.  Don’t assume that your family cannot receive the benefits of this long-standing program. Follow this link and take the pre-screener test. You may be surprised.

Here is a link to more general information about the food stamp information for Missouri. Pass it along to friends and families.

There are options for health care for the people you love!

Your children or grandchildren may be eligible for affordable health care.  Take some time to read over the MO Health Net for Kids program. It could give you peace of mind when facing summer’s bumps and bruises. Through the MO HealthNet for Kids program, children receive full, comprehensive coverage, including primary, acute and preventative care, hospital care, dental and vision care as well as prescription coverage.

Did you also know that there are a number of low-cost and sliding health care clinics for families around the state of Missouri? Some of these clinics also offer dental services. Don’t wait another day to take care of yourself or your loved ones. They may be able to work with you so that you can get the care you need at a price/payment plan that works for your family. Click on this website and look for the clinics in your area.  The website has hours of operation, websites and phone numbers for many clinics.

Summer is a time of fun and sun. And sometimes summer can be a time of new romances.  Protect yourself and your partners by knowing your status. Here are links to locations of low-cost testing for HIV and other sexually transmitted diseases. Do not be afraid or ashamed to go—the treatments for HIV and other STDs are increasingly effective. Treated early enough, you can live a long and productive life. There is low-cost HIV/STD testing in Columbia and low-cost HIV/STD testing in Jefferson City.

Stop skipping those pills or splitting them in half!

Did you know there are a number of ways to get low-cost brand name and generic prescription medications that do not necessarily require any health insurance? Do not spend another minute skipping medicines or splitting them in half. Sit down with a friend or family member and write down all of your prescription names. Then, take a look at these websites and see your options.  You might be surprised at the affordable options out there. The Needy Meds website allows you to look by drug name and gives you links to possible programs that will provide that medication for you. The Partnership for Prescription Assistance has a very similar website. You just plug in your information and they give you the list of programs that might cover your medications.

When the “blues” won’t go away

Here in the Walking in the Spirit Program, we understand many of you really depend on prayer to get you through the day.  But sometimes a little more help is needed for you and your family.  Don’t be afraid to seek outside help.

Have a family member in crisis?  There are hotlines you can call.  They will help you figure out how and where to get help for yourself or your family. This website has the numbers of mental health crisis hotlines around the state.

Sometimes life circumstances require us to leave our current housing situation.  If you feel as if you are living in an unsafe home situation, please know that there are places out there where you can stay.  This website has a link to emergency housing options in Columbia.

Please print out and share these resources with friends and family!  Have a safe and blessed summer!

5 Questions with the Mizzou Associate Athletic Director

10 Jul

Mitzi Clatyon

Mitzi Clayton is the Associate Athletic Director for Compliance at MU. She has done a lot of great Pink Out events that have benefitted the Mid-Missouri Affiliate. Here, she answers a few questions about her involvement with Susan G. Komen Race for the Cure.

First, can you tell us a little bit about yourself?  What’s your role here at the university?

I am originally from Lexington, Mo., but arrived in Columbia in 1990 to attend MU and participate on the women’s track and field team. I pursued a graduate degree in Sports Management and soon the opportunity to work college athletics administration made itself available to me.  The rest, as they say, is history.

My role in the athletics department is to oversee our athletics compliance efforts in accordance with NCAA and SEC rules and regulations.

So, we have heard and seen some great things you’ve done on campus with the pink theme, and you have recently become a part of the Board for the Mid-Missouri Komen Affiliate.  Can you tell our blog readers a little about how you became interested in working with Komen and working on issues concerning breast cancer? 

I participated in my first Race for the Cure in 1997 in honor of my mother, who passed away from breast cancer in November of that same year.  I found that experience to be emotional to be surrounded by so many individuals affected by breast cancer, but was tremendously inspired by their strength.

Six years ago, I was asked by Komen Mid-Missouri Founding Member Dawn McGhee to become involved in our affiliate.  I, and a wonderful group of “get ‘er done” ladies, organized the first Passionately Pink for the Cure here in mid-Missouri.  It was a tremendous success and I learned first hand how much our community needed this organization. I’ve been committed to helping Komen raise awareness of breast cancer risk factors and encouraging annual screening ever since.

Can you tell us a little bit more about your Pink Out events you’ve done over the years? What is one of your favorite memories from those events?

Over the years, I’ve help organize a variety of events ranging from Passionately Pink for the Cure, Hunt for the Cure Golf Tournament and Pub Crawl, a Mizzou Women’s Connection wine tasting with former head coach Cindy Stein to benefit Komen, the annual Pink Promise Tea, and a couple of events within the Mizzou Athletics Department such as a Chili Cook-Off and a Wii are Passionately Pink for the Cure Wii home run derby contest.  I’ve also helped coordinate the athletics department sponsorship of the Komen Race for the Cure these past two years.  My favorite member was the 2012 Race for the Cure when nearly 20 of my family members participated as members of Team Colette in honor of our mother.

You were funded this year to work on another event, correct?  Can you tell us a bit about that one?

For the second year in a row, Komen granted funds for a Blow Up Breast Cancer softball tournament held on June 2 in Centralia, Mo.  We had women from mid-Missouri as well as St. Louis and Kansas City participate in this tournament. In fact, a couple of cancer survivors played in the tournament, including one courageous gal currently undergoing chemo therapy. All of the players were provided Race for the Cure shirts, I Am The Cure key chains and breast cancer facts and educational materials, among other things. We also held a washers tournament and a raffle to raise funds for Komen. Prior to announcing the raffle winners, all participants and spectators were provided an explanation of the I Am The Cure key chains, which gives a great visual on the importance of annual screening.

Finally, I know that you are doing the Race in memory of your mother.  On your Race page, you have a great Bible quote that our faith-based readers will enjoy.  Do you have any other words of advice/uplifting quotes for families currently dealing with a breast cancer diagnosis?

Breast cancer creates uncertainty for those affected by the disease and their loved ones. While I certainly don’t know how to cure cancer, one thing I do know is that our family’s faith in God was crucial in helping us get through the uncertainty and emotions breast cancer brings.  On Sept. 16, 2012, at this year’s Race for the Cure, my family will once again “run with perseverance the race marked out for us” (Heb 12:1), just as our mother did. In 1997, her race ended, but her faith gave her victory over death. Every day, our family races with inspiration from her faith and her fight. I pray that others derive the same comfort as we do knowing that our life is in God’s hands and that the way we live our lives and handle adversity can be an inspiration to others. Take advantage of the opportunity to have a positive impact on others.

Choosing healthy snacks for your family

6 Jul

It can be extremely hard to find time to prepare healthy, homemade foods for your family, so many people turn to packaged foods to save time. While it’s certainly faster to open a box of chips, cookies or granola bars, these processed foods tend to be full of calories, sodium, sugar and fat, and are often more expensive.

Therefore, it’s best to compare products so you can make the right choice for your family and stock up on the variety of packaged and non-packaged items that work for your dietary needs, tastes, budget and schedule.

If you eat three large meals rather than fix or six smaller ones, snacks are meant to help tide you over until your next meal, so they should only be about 150-300 calories and include a carbohydrate for quick energy and protein for long-lasting energy.

If you plan ahead, you can address the afternoon energy slump we all feel around 3 p.m. and avoid wasting money on items at the vending machine.

Some examples of inexpensive, healthy and portable snacks include:

  • an apple and a tablespoon of nut butter (about the size of one walnut shell)
  • a handful of grapes with a serving of cheese (about the size of two dominos)
  • 20 almonds and a cup of yogurt
  • carrots and cottage cheese

To help you learn which packaged snacks are healthier, Lisa Cain, Ph.D., an evolutionary biologist, publishes a popular website called Snack Girl where she compares different snacks so you know which to reach for while shopping.

Cain has hundreds of recipes for non-packaged snacks, weight loss tips and suggestions for products. She recently posted a list of her top snack food reviews.

You can even sign up to receive a daily or weekly email with snack recipes, like this post with the 10 Best Summer Salads and Snacks.

Columbia events for your calendar

5 Jul

Cassie McClellan, RD, LD, a dietitian at Hy-Vee on Conley Road, hosts several monthly events where you can learn about nutrition. You can reach her at (573) 442-7703 or

Gluten-Free Cooking Class

Date: Tuesday, July 10

Time: 6-7 p.m.
Location: Conley Road Hy-Vee Club Room

Cost: $10 per person

Description: Join dietitian Cassie and HealthMarket manager Jes as they prepare a delicious and nutritious gluten-free meal to share with you.  Tips and recipes will be provided and we will answer any questions you have about following a gluten-free diet and our gluten-free products.  Please call 573-442-7703 or e-mail Cassie at to register for this event and please let us know of any food allergies and/or intolerances.

Superfoods Supermarket Tour – FREE

Date: Friday, July 13

Time: 10-11 a.m. & 2-3 p.m.

Location: Conley Road Hy-Vee

Cost: Free

Description: Take a walk through the aisles with Cassie.  This tour will focus on superfoods.  Please call 573-442-7703 or e-mail Cassie at to register.

Kids’ Cooking Club – Summertime Snacks

Date: Saturday, July 14

Time: 11 a.m. – noon

Location: Conley Road Hy-Vee Club Room

Cost: $5 per child

Description:  Bring your kids to this fun-filled cooking class with Cassie.  We will be making fun and delicious foods!  This class is designed for children ages 4-10 and includes basic cooking skills and techniques.  Please call 573-442-7703 or e-mail Cassie at to register for this event.  Please register early as space is limited and please let us know of any food allergies and/or intolerances. 

Beyond The Basics Chef Series

Date: Tuesday, July 17

Time: 6-7:30 p.m.

Location: Conley Road Hy-Vee Club Room

Cost: $10 per person

Description: Join Chef Steve and Cassie for this fun and exciting cooking class.  Please call 573-442-7703 or email Cassie at to register for this event and please let us know of any food allergies and/or intolerances.

Slimdown Supermarket Tour – FREE

Date: Wednesday, July 18

Time: 10-11 a.m. & 2-3 p.m.

Location: Conley Road Hy-Vee

Cost: Free

Description: Take a walk through the aisles with Cassie.  This tour will focus on making smart choices to promote weight loss.  Please call 573-442-7703 or e-mail Cassie at to register.

Weight Loss Support Group Meeting – FREE

Date: Tuesday, July 31

Time: 6-7 p.m.

Location: Conley Road Hy-Vee

Cost: Free

Description: Stop by and join Cassie and others to share tips and advice for weight loss.  Snacks will be provided!  Please call 573-442-7703 or e-mail Cassie at to register for this event.

Advice from a dietitian

4 Jul

Cassie McClellan, RD, LD, a dietitian at the Hy-Vee on Conley Road in Columbia, will be joining us at our August 11 event at the Armory. She publishes a monthly newsletter and gave us permission to repost it here for your benefit. Here it is:

Protect Your Vision…Eat Leafy Greens

Think carrots are the best food for your eyes?  Think again. Leafy greens like spinach and kale are some of the best foods to eat for vision health. 

Lutein (LOO-teen) and zeaxanthin (zee-uh-zan-thin) are essential nutrients that help maintain the health of your eyes. Your body doesn’t make these nutrients, so it’s important that you replenish them daily through the food you eat. Leafy greens like spinach and kale are the best of sources of lutein and zeaxanthin.

Benefits of eating foods rich in lutein and zeaxanthin include:

  • Work like internal sunglasses absorbing damaging light we are exposed to every day, both sunlight and indoor light.
  • Act as powerful antioxidants, helping to protect and maintain healthy vision and improve visual performance.
  • Reduce the time your eyes need to recover from glaring light, like headlights while driving at night.

Clinical research shows that you need 10 mg of lutein and 2 mg of zeaxanthin every day to protect your eyes.  To find out if you’re getting enough of these essential nutrients daily to protect your eyes and improve quality of vision, you can have your macular pigment optical density (MPOD) tested.* Checking your MPOD is a simple, non-invasive test available from many eye doctors. Nearly half of Americans have a low MPOD score.

Getting the recommended amounts of lutein and zeaxanthin from foods is preferred, but  can be difficult. The average American diet only provides about 2 mg of these nutrients daily, far below intakes clinically shown to have a positive effect on visual function.

Supplementing your diet with an eye vitamin that contains lutein, zeaxanthin and omega 3 fats is an easy way to bridge the gap of several essential nutrients. Look for FloraGLO Lutein on the label, the #1 doctor-recommended lutein brand.*

Good Sources of Lutein & Zeaxanthin:

  • Kale
  • Spinach
  • Collards and turnip greens
  • Corn
  • Green peas
  • Broccoli
  • Romaine lettuce
  • Green beans
  • Eggs
  • Yellow and orange bell peppers
  • Supplements – Supplements with FloraGLO Lutein, such as Alcon I Caps Lutein & Omega-3 Formula, Bausch & Lomb Ocuvite eye vitamin adult 50+ formula, Centrum Specialist Vision complete multivitamin, Nature Made lutein and Vitafusion Daily Vision lutein + multivitamin gummies.


Baby Spinach Salad with Raspberry Vinaigrette

Serves 4 (1 1/2 cups each)

Active time: 15 minutes                  Total time: 15 minutes

Enjoy this delicious, refreshing spinach salad, loaded with sight-saving nutrients.

All you need:

Vinaigrette or Raspberry Vinaigrette:

1/3 cup Hy-Vee canola oil

1/4 cup Grand Selections red wine vinegar or raspberry vinegar

3 tablespoons Hy-Vee orange juice

1/4 teaspoon salt

Freshly ground pepper to taste


6 cups prewashed baby spinach

1 small red bell pepper, thinly sliced

1 ripe, but firm, nectarine, cut into 1-inch chunks

3 tablespoons Vinaigrette or Raspberry Vinaigrette

All you do:

1. To prepare vinaigrette: Add oil, vinegar, orange juice, salt and pepper to a jar with a tight-fitting lid; shake well to combine.

2. To prepare salad: Combine spinach, bell pepper and nectarine in a large bowl; toss with 3 tablespoons of the vinaigrette. *Cover and refrigerate the leftover dressing for up to 1 week.

Nutrition facts per serving: 72 calories, 5g fat, 0g saturated fat, 0mg cholesterol, 74mg sodium, 6g carbohydrate, 2g fiber, 2g protein. Daily values: 98% vitamin A, 65% vitamin C.

Source: adapted from Eating Well, Inc.

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