Winter storms and cold temperatures can be hazardous, but if you plan ahead,

you can stay safe.

Always check on family and neighbors and bring pets inside. If you cannot

bring them inside, provide adequate, warm shelter and unfrozen water to

drink. No one can stop the onset of winter. However, if you follow these

suggestions, you will be ready for it when it comes.

Info from: http://www.cdc.gov/Features/WinterWeather/

Winter weather is on its

way. Are you prepared?

Building a Healthier

Independence Independence Health Department ● 515 S Liberty ● 816-325-7185 ● October 2015

Car:

Service the radiator, maintain antifreeze level, and check tires.

Keep gas tank full to avoid ice in the tank and fuel lines.

Use a wintertime formula in your windshield washer.

Prepare a winter emergency kit to keep in

your car in case you become stranded.

Travel:

Be aware of current and forecast weather conditions.

Avoid traveling when the weather service has issued advisories.

If you must travel, inform a friend or relative of your proposed

route and expected time of arrival.

Home:

Winterize your house.

Check to ensure your heating systems are working and inspect

and clean fireplaces and chimneys.

Make sure your smoke and carbon monoxide

detectors are working properly.

Stock shelf stable foods and water.

Keep an up-to-date emergency kit.

Outdoor Activity:

Wear appropriate outdoor clothing.

Sprinkle cat litter or sand on icy patches.

Be aware of the wind chill factor.

Work slowly when doing outside chores.

Carry a cell phone.

P A G E 2

Building a Healthier Independence

Fall is a great time to start a fitness program because you're going

to create good habits for the holiday season and the upcoming

winter months. Here are five ways to start making the most of the

season. Remember, It takes about four weeks for the body to adapt

to lifestyle changes, so hang in there for at least 30 days.

1. Take advantage of the weather. These months are a great time to

exercise outdoors and enjoy cooler temperatures.

2. Think outside the box. Always wanted to do an out of the

ordinary activity like learn to tap dance, box, or jump rope? Fall is a

great time to learn something new. Adding any activity into your life

makes a big difference.

3. Be an active TV watcher. Many people get geared up for fall

premieres of their favorite television shows. While you watch, you

can walk or run in place, do standing lunges, do tricep dips off the

couch, or lift weights. During commercials, do push-ups or sit-ups.

4. Strive for the 3 Cs: Commitment, convenience, and consistency.

Be sure to include these into your routines to lead to a

successful fitness program.

5. Find your motivation. Goals aren't enough, you have to be

motivated by the day-to-day activities. Choose something you'll

enjoy doing and will be likely to keep up. Creating a challenge for

yourself will motivate you, as will encouragement and

accountability.

Five Tips for Fall Fitness

Always make breakfast a part of your morning routine. Some quick

and healthy choices include:

Veggie omelet and a piece of whole-wheat toast

Whole-wheat English muffin with low-fat cheese, a scrambled

egg, and slice of tomato or lean ham

Smoothie made with fruit and low-fat yogurt

1/2 whole-grain bagel with light cream cheese

Whole-grain cereal with fresh fruit and low-fat milk

Oatmeal made with skim milk, raisins and nuts, with 4 ounces of

orange juice

Low-fat yogurt and a piece of fresh fruit

Yogurt smoothie and breakfast bar

Hard-boiled egg and a banana

Start with

Breakfast

P A G E 3

Apples are the second most popular fruit in the

country and there are many ways to enjoy them

besides eating them off the core.

1.Add peanut butter to your apple. Apples and

peanut butter are a delicious pair and a great way to

add some protein to your snack.

2.Make a Apple Berry Crumble. Here's a slightly

healthier apple dessert than apple pie, the Apple Berry

Crumble. Recipe found at: http://

www.theflamingvegan.com/view-post/Effortless-Apple

-Blackberry-Crumble.

3.Add apples to a grilled cheese sandwich. Make your

grilled cheese even more fantastic by adding apples to

liven the flavor and give it some texture.

4. Ripen unripe fruit. Place unripe bananas,

avocados, tomatoes, etc. in a paper bag with an

apple and it will take you from green to ready to eat in

no time.

5. Live longer. While an apple a day may not keep the

doctor away, studies show it can significantly help your

heart and may help you live longer.

6. Refresh your face. Apples can reduce inflammation and

the appearance of fine wrinkles. For a way to brighten up

your face, grate a peeled and cored apple and apply to

skin; let sit for 15 minutes. Or make an apple oatmeal face

mask: grate half a peeled and cored apple and mix with

one tablespoon rolled oats, one teaspoon yogurt, and one

teaspoon honey. Slather on face and let sit for 10 minutes.

7. Keep baked goods moist. By storing baked treats with

half an apple, the moisture of the apple keeps them fresh

longer.

8. Make dried apples and apple chips. Dried apples retain

some chewiness and apple chips are crunchy and both

make for a great snack or garnish.

9. Flip some apple pancakes. Ever thought to add apples to

your breakfast by putting them in your pancakes? It’s a

great and delicious idea.

Come celebrate National Food Day with the

Independence Health Department and Mayor

Weir!

Who: Everyone!

What: Free food demo by a dietician from your

local HyVee, $5 vouchers to be used at the

farmers’ market, and lots of fun.

Where: Independence Farmers’ and Craft Market,

the N.W. corner of W. Walnut Street and S.

Liberty Street.

When: 9-11 a.m., Saturday, October 24

Why: Come see what Independence has to offer

when it comes to fresh, local, healthy foods. You’ll

be glad you did.

Why should I get a flu vaccine?

The single best way to protect

against the flu is to get

vaccinated each year.

Who should get vaccinated this

season?

Everyone 6 months and older

should get a flu vaccine.

Can the vaccine give you the flu?

No, you cannot catch the flu from the flu vaccine.

What if I got my flu vaccine last year?

A flu vaccine is needed every season because the body’s

immune response from vaccination declines over time

and flu viruses are constantly changing, making the flu

different every year.

In addition to getting vaccinated, take preventive

steps like staying away from sick people and washing

your hands to reduce the spread of germs. If you are sick

with flu, stay home from work or school to prevent

spreading flu to others.

Nine Unexpected

Ways to Use Apples

P A G E 4

Activate the Alphabet! Instructions:

1. Make room. Have enough space

so you can really get moving! No

equipment is needed for this

activity.

2. Go through the alphabet and say

an activity that begins with each

letter, then do the movements

together. For older children you

add the learning component by

asking them to spell out the

name of the activity, or use an

adjective to describe the activity

and then change how you do the

activity to match the adjective

(faster, slower, higher, lower).

3. Get creative! Switch up the

activities and have fun.

1. Mix cabbage, dried fruit and carrots in a large bowl.

2. In small bowl, mix vinegar, sugar, oil,

salt and pepper.

3. Pour vinegar mixture over cabbage

mixture.

4. Add apple and nuts just before

serving. Mix well.

5. Refrigerate leftovers within 2 hours.

What you’ll need:

5 cups thinly sliced

cabbage

1/2 cup dried fruit

1 carrot, grated

1/3 cup vinegar

2 tablespoons of sugar

2 teaspoons vegetable

oil

3/4 teaspoon salt

1/2 teaspoon black

pepper

2 1/4 cups thinly sliced

apples

1/4 cup chopped nuts,

toasted

Recipe Corner: Fruit and Nut Slaw

Building a Healthier Independence (BHI) is an initiative that aims to make it easier and safer for our citizens to be

physically active, make healthy food choices, and reduce tobacco use.

Per serving (1 cup): 110 calories, 3.5 g total fat, 2 g protein, 3 g fiber, 230 mg sodium

Recipe from: https://foodhero.org/recipes/label/480

Activity from: http://extension.oregonstate.edu/growhkc/sites/default/files/2-active-family-january.pdf

N. nod your head

O. overhead stretch

P. push-up

Q. quiet feet

R. running in place

S. shake it out

T. toe touches

U. up

V. velociraptor

W. walking

X. make an X shape

Y. yawn and stretch

Z. zig-zag walk

A. arm circles

B. balance

C. crawl

D. dancing

E. elephant steps

F. frog jumps

G. gallop

H. hopping

I. ice skate

J. jumping jacks

K. kicks

L. lunges

M. march

READY TO PLAY?