The 3rd annual Park Trot was a

huge success! The weather was

perfect and about 2000 children

and adults joined us to

participate in the 5K. A special

thank you to the 2014 sponsors:

Centerpoint Medical Center (Official

Sponsor), the Examiner, Blue Cross

Blue Shield Kansas City, Nature’s

Pantry, GEHA, Paradise Park,

Consentino’s Price

Chopper, and Better

Bodies Pilates. Other

Donations were

provided by HyVee, Bass

Pro, KC Royals, and New

Signs.

The Independence School District

and City of Independence Health

Department are teaming up to bring a

free health expo to the community.

Everyone is invited to attend and

participate in the services that will be

provided. Some of the free services

and activities include sports physicals,

blood pressure checks, BMI

assessments, foot screenings, postural

screenings, chair massages, stress

management techniques, dental

screenings, mobile market, physical

activity sessions, and one-on-one

communication with physicians.

The purpose of the health expos

is to provide valuable services to the

community as well as increase

Independence Park Trot 2014

Wellness and

Health Expo

Building a Healthier

Independence Independence Health Department ● 515 S Liberty ● 816-325-7185 ● July 2014

awareness among several health

topics through education and

prevention methods.

The event will also have food,

giveaways, entertainment, and a

raffle to enter for an iPod Nano

and Kindle fire.

The Wellness and Health Expo

will be on Thursday, July 31st from

5-8 p.m. at William Chrisman High

School located at 1223 N Noland

Rd, Independence, MO 64050.

Mark your calendars and come

join us for a night of health and

wellness!

P A G E 2

Independence Farmers’ Market

Building a Healthier Independence

For more information, go to: http://www.webmd.boots.com/diet/ss/slideshow-7-wonders-of-water

Decrease Cravings

Thirst is often confused for

hunger. If you’ve ever had the

urge to eat something when you

shouldn’t necessarily be hungry,

try drinking water.

Stay Awake and Stay Happy

There’s a decrease in your

mental performance when you

feel thirsty. Keeping your body

hydrated is shown to act against

headaches while improving focus

and memory. Drinking enough

water can improve your mood

and energy levels because

dehydration makes you feel

fatigued.

Nourish your skin

Fine lines and wrinkles are

deeper when you're dehydrated.

Water is nature's own beauty

cream. Drinking water hydrates

skin cells and plumps them up,

making your face look younger.

It also flushes out impurities and

improves circulation and blood

flow, leaving your face clean,

clear, and glowing.

You are not just what

you eat; you are also

what you drink.

Humans are unable to

sustain life for more

than a week without

water.

Stay Alive and Aid

Digestion

Water is necessary for

the function of internal organs,

normal digestion, nutrient

absorption, and regulation of body

temperature. Lack of regular water

consumption will slow digestion.

Boost Metabolism

Water can boost your body’s ability

to burn fat. Drinking more water also

helps pump up your metabolism,

especially if it’s ice cold. Your body

must work to warm the water up,

burning a few extra calories in the

process.

Increase Fullness

Drinking a glass of water before your

meal can help control your appetite,

and drinking water with your meal

can help you feel satisfied more

quickly.

The Independence Farmers’ and Craft Market located at the corner of

Truman and Main is now open! The hours of operation are 5 a.m. to

1 p.m. on Wednesdays and Saturdays through October. There will be

some samples of produce giving you a chance to try foods prior to

purchasing. Food demos will also take place throughout the season.

The dates of the food demos, organized by University of Missouri

Extension, are July 12, 26, and August 9 from 9:00 a.m. until 12:00

p.m. Recipe cards will be available to those who want easy recipe

ideas using the produce available. SNAP, cash and credit cards are all

accepted as payment. The market also participates in the Beans and

Greens Program which allows individuals to receive match funding

equal to the amount of SNAP dollars spent for more healthy foods.

The Power of

Hydration

Tips to Help you Quit Smoking

P A G E 3

1. Set a date and

tell family and

friends.

2. Plan for the

obstacles that you

may face. Expect

that you will have

cravings and plan what you can do to overcome

them.

3. Get rid of all tobacco products from your home

and car.

4. Talk to a professional about getting any help you

may need. Studies report much higher quit rates for

smokers who receive help in quitting. Call the

Missouri Quitline at 1-800-QUIT–NOW

(1-800-784-8669).

20 minutes after quitting: heart rate and blood

pressure drop to normal.

8 hours after quitting: Carbon Monoxide level in

blood drops and oxygen level in blood increases.

24 hours after quitting: chance of heart attack

decreases.

48 hours after quitting: sense of smell and taste

increase.

2 weeks to 3 months after quitting: circulation

improves and lung function increases.

1 to 9 months after quitting: coughing and

shortness of breath decreases; the lung’s ability to

handle mucus, clean the lungs, and reduce the risk

of infection increases.

1 year after quitting: Risk of heart disease is half

that of a continuing smoker’s.

Information from: http://www.cancer.org/healthy/stayawayfromtobacco/guidetoquittingsmoking/guide-to-quitting-smoking-benefits

2014 Walking Schedule {9 a.m. on Wednesdays}

The Mile Starts Here

Waterfall Park:

4501 S. Bass Pro Drive

July 2, Aug. 6, Sept. 3, and

Oct. 1.

McCoy Park:

800 N. Bess Truman Pkwy

July 9, Aug. 13, Sept. 10, and

Oct. 8.

Independence Athletic Complex:

17800 E. Salisbury Rd.

July 16, Aug. 20, Sept. 17, and

Oct. 15.

Rotary Park Trail:

10615 E. 24th St. S. (South of E.

23rd St. and just of south of

Westport Rd.)

July 23, Aug. 27, Sept. 24, and

Oct. 22.

Missouri Department of

Conservation Trail/Santa Fe Trail:

July 30th- 2900 S. Santa Fe Rd.

Community of Christ Temple

Trail:

October 29th -1001 W. Walnut St.

July 30, October 29.

P A G E 4

The Importance of a Strong Core Weak or inflexible core muscles can impair how well the rest of you functions

because your core muscles help you do just about everything. An added benefit of

core exercises is that they don't require

specialized equipment or a gym membership.

Everyday acts such as bending, turning,

sitting, or standing are just a few of the many

actions that rely on your core. A majority of

sports activities are powered by a strong core.

Housework, fix-it work, and gardening are all

acts that start from, or pass through, the core.

Having a strong core can help prevent falls and

injuries, get rid of back pain, lessen wear and tear on the spine, and allow you to

breathe deeply. Most movement starts at the center and moves outward so a

strong middle will help ensure that your movements are strong and pain-free.

Having a strong core will also help bring balance to the front and back of your

body.

Easy Core Exercises

Side Leg Lift

Knee Lift

Alternating Reverse Lunges

Plié Squat

Sit-ups/Crunches

Plank

In a large salad bowl, toss together spinach,

strawberries, blueberries, onion and pecans. In a jar

with a tightfitting lid, combine dressing ingredients.

Shake well. Pour over salad and toss to coat. Serve

immediately.

Salad

4 cups torn fresh spinach

1 cup sliced fresh strawberries

1 cup fresh, or frozen, blueberries

1 small sweet onion, sliced

1/4 cup chopped pecans, toasted

Salad Dressing

2 tablespoons white wine vinegar,

or cider vinegar

2 tablespoons balsamic vinegar

2 tablespoons honey

2 teaspoons Dijon mustard

1 teaspoon curry powder

(can be omitted)

Information from: http://www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-

your-core and http://www.besthealthmag.ca/get-healthy/fitness/5-reasons-to-strengthen-your-core

Per serving: 158 calories, 5 g total

fat (<1 g saturated fat), 4 g

protein, 4 g dietary fiber, <1 mg

sodium

Recipe from: www.mayoclinic.org

Recipe Corner: Spinach Berry Salad

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.