After foggy start, sunny skies and temperature in 70s

Areas of dense fog will create hazardous driving conditions this morning particularly across areas east and southeast of I-35 where a dense fog advisory is in effect, the National Weather Service said. Visibilities will improve by 10 a.m.

The foggy area was worse to the east and south of Kansas City, according to the weather service.

Rain and thunderstorms will overspread the area Thursday evening, according to the weather service. A few storms could be strong or severe with damaging winds the primary threat.

Today, skies will be mostly sunny, with a high near 72, the weather service said. A south southeast wind will be 7 to 13 mph.

Tonight, expect a low of 57, with increasing cloudiness, the weather service said.

Wednesday’s weather will be cloudy, then becoming mostly sunny with a high near 73, the weather service said. There will be a south wind of 8 to 10 mph.

Wednesday night, expect a low of 59, with mostly cloudy skies, according to the weather service.

Thursday’s forecast will be a 60 percent chance of rain, with a high of 68, the weather service said. Between a tenth to a quarter of an inch of rain is possible.

Thursday night, there is a 70 percent chance of rain, according to the weather service. Between a quarter and half-inch of rain is possible. The low will be 45.

Friday, skies will be mostly sunny with a high near 58, the weather service said. Friday night, expect a low of 39.

Recipe: Nourish your immune system

by Lori Wuellner

It’s that time of year…snuffles, sneezes and everything else that comes with the cold and flu season. We reach for most anything that will help us feel better.

But instead of being reactive be proactive and attack the flu season before it gets the best of you. Consuming a healthful diet is one of the best strategies for having a healthy immune system.

Research has shown some nutrients, including protein, and certain vitamins and minerals, have specific roles in immune health. If we lack any of these nutrients, our ability to fight infection can decrease.

• Protein- This nutrient is found in every cell, tissue and organ in our bodies. When we do not get enough protein, our bodies may produce less of certain immune cells and increase our susceptibility to infections of the respiratory, gastrointestinal and urinary tract.
o Include protein rich foods such as chicken, lean beef, lean pork, fish, peanut butter, milk, seeds, beans and nuts. Adult women (19 and older) should get about 46 grams of protein per day and adult men should get about 56 grams per day. For example, 3 ounces of lean beef has 24 g, 3 ounces lean chicken has 16 g, 1 cup black beans has 15 g and 1 ounce of almonds has 6 g.
• Antioxidants
o Vitamin A keeps the skin and tissues of the mouth, stomach, intestines and respiratory system healthy. These tissues serve as our first line of defense against infection. Foods include…carrots, apricots, sweet potatoes, kale, spinach, red peppers and eggs.
o Vitamin C helps with the formation of antibodies and the production of certain immune cells. Foods include citrus fruits, red bell pepper, papaya, strawberries, kiwi, and tomato juice.
o Vitamin E protects cell membranes in the body. Foods include sunflower seeds, almonds, and oils such as sunflower and safflower oil.
o Selenium deficiency has been shown to decrease immune cells’ disease-fighting power. We get selenium from the animals and plants we eat.
• Other nutrients and sources
o Vitamin D- The best source is the sun! Food sources include milk, oily fish, mushrooms, breads, yogurt and fortified orange juice.
o B6- Foods include tuna, turkey, beef, chicken, salmon, sweet potatoes, sunflower seeds and bananas.
o Folate- Foods include spinach, broccoli, beans, lentils, asparagus, avocado, orange juice and fortified cereals.
o B12- Foods include sardines, salmon, tuna, cod, lamb, scallops, shrimp and beef.
o Iron deficiency has been associated with reduced immunity in human and animal studies. Our bodies can absorb iron better when it’s paired with food high in vitamin C, such as citrus fruit, bell pepper or broccoli. Foods include red meat, pork, poultry, beans, seafood, spinach, and iron-fortified breads and cereals.
o Zinc deficiency can affect how certain immune cells function. Foods include lean meat, poultry, seafood, milk, whole grain products, beans and nuts.
• Foods to limit that suppress the immune system include fatty foods and alcohol.
(Source: Nourish Your Immune System, NDSU Extension Service, September 2015)
Lori Wuellner is a Wyandotte County Extension agent, Family and Consumer Sciences, K-State Research and Extension, 1216 N. 79th St., Kansas City, Kan. Telephone 913-299-9300, email lwuellne@ksu.edu.

Grapefruit Spinach Salad Oriental
Ingredients:
10 ounces fresh spinach, washed and drained (about 4 1/2 cups)
1 can sliced mushrooms, drained (4 ounces)- use fresh if on sale
1 can water chestnuts, diced (5 ounces)
2 grapefruits, sectioned and diced
1/4 cup vegetable oil
1 tablespoon vinegar
2 tablespoons grapefruit juice
1 tablespoon soy sauce, low-sodium
1/4 teaspoon hot pepper sauce
1/4 teaspoon salt
1 teaspoon dry mustard
Directions
1. Tear spinach coarsely and place in large salad bowl.
2. Add mushrooms, water chestnuts, and grapefruit.
3. Mix together oil, vinegar, grapefruit juice, soy sauce, hot pepper sauce, salt, and dry mustard.
4. Toss dressing with spinach mixture and serve.
Serves 6.
Nutrition Information Per Serving: Total Calories- 140; Total Fat- 10g; Saturated Fat- 1g; Sodium- 310mg; Carbohydrates-12g; Dietary Fiber- 3g; Protein- 3g
(Source: What’s Cooking In The Market, K-State Research & Extension, USDA SNAP)

Sunny skies, mid-70s temperatures in today’s forecast

Above normal temperatures are expected to continue through Thursday, when rain and isolated storm chances return to the region, according to the National Weather Service forecast.

Today, expect sunny skies and a high near 76, according to the weather service. There will be a south southwest wind of 5 to 8 mph.

Tonight, temperatures drop to a low of 52, with a south wind around 6 mph, the weather service said.

Tuesday, skies will be mostly sunny, with a high near 74, according to the weather service. There will be a south wind of 6 to 11 mph.

Tuesday night, it will be mostly clear with a low of 57 and a south wind of 9 mph, the weather service said.

Wednesday, it will be mostly sunny with a high near 75, according to the weather service. A south wind will be 10 to 15 mph with gusts as high as 22 mph.

Wednesday night, it will be partly cloudy with a low of 58, the weather service said.

Thursday, there is a 60 percent chance of storms and rain, with a high near 67, according to the weather service.

Thursday night, showers are likely, with a 70 percent chance of rain and a low of 47, the weather service said.