Fresh Focus: Recent Episodes

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Would you be interested in watching a cooking class demo while being able to be sit in your own kitchen and have the opportunity to cook along with the instructor? That is exactly what the VA Healthy Teaching Kitchen classes involve!

Healthy Teaching Kitchens aim to improve health by teaching Veterans and their families how to make healthy food choices by showing them how to prepare foods. Participating in a class or seeing your local VA Dietitian can help assist you in planning healthy meals. Check with your local VA for more details on available local classes.

This years theme “Celebrate a World of Flavors” encourages everyone to include healthy meals across all cultures and cuisines. Listen in where RDNs on episode 60 of Fresh Focus provide several easy tips to help you in meal planning today.

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Listen in on this episode of Fresh Focus, where VA Dietitian, Dr. Joel Hamilton talks all about how to spice up your diet with using an ingredient that you already have on hand, a potato! Why potatoes? Potatoes are inexpensive and generally accessible.

Learning several cooking tips using something simple as a potato can actually help build our confidence in the kitchen, and motivate us into trying our hand at all different kinds of recipes and unique items. They are also fairly neutral in taste and can allow you to practice multiple cooking techniques and seasoning combinations.

Be sure to visit the Healthy Teaching Kitchen YouTube Channel to watch video recipes.

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March is a whole month dedicated to promote the profession of Nutrition Services as well as delivering nutrition education to the public. A Registered Dietitian Nutritionist (RDN) can help you improve your overall health and wellness.

This year, for National Nutrition Month®, the team at Fresh Focus Podcast, welcome back Yaqutullah Ibraheem Muhammad, a Registered Dietitian Nutritionist from the Atlanta VAHCS, Arcadia Primary Care Women’s Wellness Clinic to discuss tips on embracing cultural cuisines and ways you can diversify your healthy plate. Find out fun recipes to try and easy ways to experiment with new flavors.

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It’s common to see misinformation about nutrition. Science is complicated and scientific research can be difficult to critically evaluate. Especially for nutrition, many aspects of the wellness industry are unregulated such as supplements and supplement companies. With all the confusing nutrition information out there, how do we know which experts to trust or how to tell a credible source from a non-credible source?

VA Dietitian Nutritionist Erin Gobeille in Fresh Focus episode #57 reminds us that a good place to start is information written by experts in the field. Check for authors with the MD, PhD, or RD/RDN credentials. Look at the authors qualifications. Ideally they should be educated in the field of nutrition and dietetics and preferably hold a degree from accredited university, such as a registered dietitian. You can also check to see if they belong to a credible nutrition organization like the Academy of Nutrition and Dietetics.

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Have you ever seen a VA Dietitian? If not, you might be wondering what to ask once you are in the office. From what’s the best way to lose weight, what to eat when away from our homes, to how much sodium is too much are daily conversations in our specialty. Bethany, a Registered Dietitian Nutritionist from the Louis A Johnson VA , joins Fresh Focus on episode #56 where she answers the most common questions she gets asked by Veterans and their family members.    

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March is National Nutrition Month® and is a chance to celebrate eating healthy. National Registered Dietitian Nutritionist day is also in March and is a chance to showcase dietitians as the food and nutrition experts. Each year we celebrate with a new theme and for 2022 the theme is “Celebrate a world of Flavors.” This means diversifying our food choices and being open to new flavors, cuisines and eating experiences.

It is possible to take what we like from different global dietary patterns and incorporate them into our lives in healthy, individualized ways. We can still have our own personal likes and dislikes while taking what we enjoy from different dietary perspectives. In episode #55, Dietitian Nutritionist Sara Peidle breaks down the benefits of choosing foods from all corners of the globe.

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We are back with the sixth and final episode of the Fresh Focus podcast’s Myth Busters series. We’ve explored so many topics over the course of the past five episodes- from carbohydrates, to metabolism, to gluten, dairy, the scale, and protein in vegetarian diets. We are rounding out the series with a myth that is a big misconception when people come into the world of nutrition- and that is in order to be healthy, it is necessary to eat “perfectly” 100% of the time.

You heard that right! The fact that you need to eat perfectly is entirely a myth. It’s just not true. And on top of that, there isn’t anybody who expects you to eat perfectly healthy all the time- not even dietitians or dietetic interns do. After all, we are all human and we all have foods that we absolutely love that may not be as nutrient dense.

When you put pressure on yourself to eat absolutely perfectly and tell yourself you can never have, say, pizza, you are more likely than not setting yourself up to crave those foods that you deem off limits- even more often than you would otherwise. This concept is explained in psychology as the Ironic Process Theory, first theorized by Daniel Wegner in 1987. This episode will walk you through an exercise in Ironic Process Theory and talk more about how it applies to nutrition.

While it is undeniable that food is an important part of health, it’s also important to remember that our health is made up of many different dimensions- including mental health, emotional health, intellectual health, and more. Choosing foods that fuel your soul every so often may be just as important as choosing foods that fuel your body.

If this episode strikes a chord with you, go ahead and ask your registered dietitian to talk to you about the concept of intuitive eating. It may be just right for you!

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Gluten and dairy and grains, oh my! In this episode of the Fresh Focus podcast’s Myth Busters series, our host Megan Rivenburg, MS, former dietetic intern at the Bay Pines VA talks all about the ever so prevalent myths about gluten, dairy, gluten-free, and dairy-free diets.

Have you ever heard someone say they are cutting out gluten for health reasons? This episode talks all about whether or not it really is healthier to eat gluten free. The short answer? It’s not! It’s not necessary to cut out gluten unless you are someone who has Celiac disease or otherwise has a sensitivity to gluten.

Cutting it out for someone who doesn’t need to is not objectively any healthier. All it does is cut out a great source of fiber, protein, vitamins, and minerals, and make the grocery bill a little bit steeper.

When it comes to dairy, listen in as we explore what it means to be lactose intolerant, whether or not it’s okay to eat dairy when lactose intolerant, and more. This episode will leave you equipped with information regarding the myth that dairy is inflammatory, taken straight from the research.

The bottom line is that not only is dairy not shown to be inflammatory (unless you are allergic), but it actually may even have an anti-inflammatory effect.

There are so many fad diets out there that cut out food groups unnecessarily, when those food groups are really amazing sources of nutrition. This episode will leave you with the research-backed facts so that you can make your own informed decision regarding whether or not you choose to consume gluten and/ or dairy.

We hope you enjoy listening to this episode. Join us next time for one last myth busting episode where we will break down one more myth into bite-sized (pun intended!) pieces for you.

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It seems like in the healthcare setting we always hear “losing weight is healthy” and “gaining weight is unhealthy.” It seems like there is this thought that the best predictor of if someone is healthy is their weight and what number shows up on the scale.

But the thing is, there are so many factors that come into play when it comes to the number on the scale. So many different things can impact it and make it change week to week or even day to day- whether it be fluid status, whether or not you’ve gone to the bathroom, or anything else.

Throughout this episode of the Myth Busters series on the Fresh Focus podcast, we dive into the many myths surrounding the scale as well as things the scale can definitely be useful for, and things the scale is not really useful for at all.

The scale can’t tell you anything about body composition. In other words, the scale can’t tell the difference between muscle, fat, water, bone, organs, etc. Since muscle weighs more than fat does, someone who is muscular is going to weigh more. Similarly, someone who has been going to the gym and feels and looks great may not even see a change on the scale.

Additionally, a number that quantifies how much gravitational pull we have towards the earth can’t tell us anything about our health. And this is why using the scale as a sole indicator of health can be a problem. The scale doesn’t know anything about your labs, your blood pressure, your resting heart rate, your blood sugar levels, or anything else. There are so many ways that we can measure progress in health improvement without using a scale.

If you find yourself wanting to weigh yourself, that’s totally fine! This episode will give you some tangible tips for weighing yourself more accurately without some of the factors that contribute to fluctuations. But if you get anything out of this episode, walk away from it knowing that the scale will never be able to tell you the full picture, and will never be able to tell you anything about your worth as a human being.

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This episode is another episode in the Fresh Focus podcast’s Myth Busters series, where we are breaking down common nutrition myths and topics that seem to get spun by the media. This series’ hope is to give you an evidence-based place to go back to in between visits with your registered dietitian in order to get answers to your burning nutrition questions.

In this episode we talk all about metabolism. We talk about how our bodies need food each day to fuel activities that you don’t even think about- such as organs functioning. We don’t think about our kidneys or liver working, but they are always working, and require energy to do so!

The episode dives into foods that are considered “metabolism boosters,” and talks about which of these foods have a little bit of a more sound scientific backing and which of these foods just simply do not. However, even the foods that have a little bit more of a backing are not going to increase metabolism by a considerable amount.

The episode ends by talking about one tried and true way to actually increase the amount of energy you expend each day- and that is exercise. Not only does exercise in the moment burn energy, but it also helps you to build up lean muscle tissue. One pound of muscle requires more energy to maintain on a daily basis than one pound of fat does, which means that as your muscle mass increases, so does your resting metabolic rate.

If you are looking to start up an exercise program and want to make sure you do so safely, make sure you consult your healthcare team first.

If exercise accountability is what you’re looking for, you can always look into VA programs such as MOVE!, where you can meet individuals with similar health goals and keep each other accountable.

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Throughout this six-episode Myth Busters series on the Fresh Focus podcast, we are choosing a different popular nutrition myth each episode to break down. There’s so much nutrition information (and misinformation) out there that we wanted to provide you this series so that you could have evidence-based answers to your burning nutrition questions in between visits with your registered dietitian.

Listen along to this episode as Megan Rivenburg, MS, dietetic intern at the Bay Pines VA, sorts through the research on carbs. Are they bad for you? Are low-carb diets the way to go? Which carbs are the best carbs to be eating in order to support your health?

The takeaway? Our bodies need carbs! They provide much needed energy that your body needs even when you’re just sitting at home. They help out with regularity (fiber is a carb!), and on top of that, they make us happy. Not just because they’re delicious, but because they help out with keeping serotonin levels regulated, and serotonin is involved with keeping moods stable.

It’s also no big secret that certain carbs are really easy to overeat. Think about white rice versus brown rice- one is much easier to eat a large amount of without getting full. This episode talks all about picking complex carb choices like brown rice, whole grain breads and pastas, and fruits and vegetables. These carbs provide that needed energy but also leave us feeling just a little bit better overall.

As always, nutrition needs vary from person to person. If you want more in-depth information about anything you hear on this podcast, don’t hesitate to schedule an appointment with your registered dietitian. They are there to help you figure out the style of eating that works best for you, your health, and your lifestyle!

Enjoy listening to this episode!

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Nutrition advice is anywhere and everywhere these days. The information can be overwhelming to sift through. Here at the Fresh Focus podcast we thought it would be a great time to review some common nutrition myths. We will be going through several nutrition topics and diving in more to help all of you out there listening. In our Myth Busters series, we invited Abbie Spiwak, RDN, to chat about a common myth she hears in her Healthy Teaching Cooking class, and a few strategies to help combat it when you have a similar feeling.

Myth: Eating Healthy is just too Expensive.

We know everyone thinks this from time to time. That’s why the VA Dietitians want to help sort things out, and come up with the best plan. In episode 49, we review three strategies to help make healthy eating changes and those can help us understand how to add some healthier food choices to our meals and snacks.

1. Recipe Selection/Replacement: Look for recipes with similar ingredients to help build our weekly meal plan. Replace ingredients in recipes with alternative ingredients we already have available at home, instead of purchasing extra items you may end of wasting.

2. Food Budgeting: Divide up our grocery store trips along with planning the food budget for the month. If grocery shopping twice a month, make sure we aren’t buying all fresh items on the first trip as they wont last all month.

3. Time Management: Look at the calendar. If we will not be home, don’t plan for an evening meal that takes extra time to prepare. Try a slow cooker meal for that evening. Or if you have an early appointment the next day try preparing Crustless Quiche Muffins to have on hand for a delicious grab and go breakfast on your way out the door.

Check out HTK YouTube channel for more great recipe ideas! Contact your local VA Dietitian to help assist and guide to better prepare for success with reaching nutrition and lifestyle goals.

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Does searching for healthy food options feel like solving a puzzle to you? Ask a VA Dietitian! Our job is to help take the mystery out of good nutrition habits.   

Here at Fresh Focus, we want to make it as simple as possible for you to make the healthy choices you need to reach your nutrition and lifestyle goals.  Concepts, ideas and recipes from any and all episodes can be modified and tailored to your individual needs.   If you’re not sure where to start, take a listen to episodes 1-6 that will give you baseline on what should be filling up your plate and a strategy to focus on one healthy meal at time.  

Because the Fresh Focus team couldn’t pick just one episode to reflect on, we added rewind episode 48, highlighting episode 11 where Dietitian Lauren Hocking interviews Caitlin, a nursing mom of two for her advice. Breastfeeding can be an awesome bonding experience with your baby and provides baby with great nutrition. However, it is important to point out breastfeeding can also be overwhelming, frustrating, and bring up many questions for mamas and their support systems. Please don’t hesitate to reach out to a lactation consultant and dietitian in your area.  

Stay tuned for more episodes at Fresh Focus,  Please reach out to your local Registered Dietitian Nutritionist or Nutrition and Food Services Department to assist you in any nutrition needs or questions. 

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Does searching for healthy food options feel like solving a puzzle to you? Ask a VA Dietitian! Our job is to help take the mystery out of good nutrition habits.   

Here at Fresh Focus, we want to make it as simple as possible for you to make the healthy choices you need to reach your nutrition and lifestyle goals.  Concepts, ideas and recipes from any and all episodes can be modified and tailored to your individual needs.   If you’re not sure where to start, take a listen to episodes 1-6 that will give you baseline on what should be filling up your plate and a strategy to focus on one healthy meal at time.  

Whether you are feeding a family of 6 or just yourself, take a listen to Beth Blair as she rewinds the series on National Nutrition Month and the Healthy Teaching Kitchen (HTK) program here at the VA in a fun rewind episode 47. 

A few benefits of participating in a HTK:
• Takes nutrition education and delivers it in a practical way.
• Encourages veterans to reconnect with the enjoyment of eating 
• Builds confidence to cook and make it a normal process of your day  

HTK program can jump start your journey of seeing how food can taste different when you pair with other foods and flavors and find fun ways to try something new that adds variety in a delicious way to your meal and snacks! You can also find recorded classes on YouTube, type in “VA Healthy Teaching Kitchen” and subscribe.

Stay tuned for more episodes at Fresh Focus,  Please reach out to your local Registered Dietitian Nutritionist or Nutrition and Food Services Department to assist you in any nutrition needs or questions. 

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Did you know American Veterans experience higher prevalence of pain and more severe pain than non-Veterans?

The good news is that no matter where you are in your health journey: just starting out, managing several chronic conditions, or somewhere in-between by making these diet changes you can really make a difference!

The team at Fresh Focus, is highlighting the benefits of eating and following the anti-inflammatory nutrition plan in episode #46 that includes:

· Managing and preventing chronic health conditions

Following an anti-inflammatory nutrition plan can help prevent and help improve symptoms of some of the most chronic health conditions such as Diabetes and Heart Disease! Nearly every chronic health condition has underlying inflammation.

· Managing chronic pain

We know so much more now about chronic pain that we did 10-20 years ago and have a much better understanding of lifestyle factors that affect pain. People are often skeptical that their food choices affect their pain but often become believers when they start feeling different when following the anti-inflammatory nutrition plan.

· Ending complicated dieting

Healthy eating is not the same thing as dieting. Even though we are called “Dietitians” we don’t want our patients to diet. Following an anti-inflammatory nutrition plan is not the same as going on a diet. Diets are restrictive, unsustainable, and frustrating! Eating an anti-inflammatory nutrition plan is based on balancing meals with all the food groups, eating plenty of vegetables and other plant-based foods, and finding a meal plan that works for you. All preferences and health needs can fit into an anti-inflammatory nutrition plan.

· Reconnecting with your body

When we start to pay more attention to how we are feeling and how food is making us feel we can start to notice others things as well. We might realize that stress triggers cravings for junk food or that worrying causes us to eat more or less. Identifying how our mental and emotional well-being effect our food choices is just as important as learning how food effect how we feel. It’s a two way street and one that we often ignore for far too long.

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Have you ever wondered what food has to do with inflammation? Listen in on Fresh Focus Dietitians with fellow Dietitian and Integrative and Functional Nutrition Certified Practitioner Nancy White to find out answers surrounding fighting inflammation with food.

Chronic inflammation causes our body to stop functioning in a healthy way. This can lead to the development of chronic diseases such as heart disease and diabetes. Chronic inflammation can also worsen pain levels and have a negative impact on nearly every body system.

What we eat has the power to reduce that inflammation with antioxidants, vitamins, omega 3 fatty acids, and other nutrients. Building an anti-inflammatory nutrition plan is simple when following the plate method.

· Fill up half of the plate with non-starchy vegetables such as leafy greens, Brussels sprouts and carrots, or red peppers. Remember to include all the colors throughout the week in the vegetable category. You can add spinach and mushrooms to an omelet, grill peppers and onions on kabob sticks, or munch on carrots and celery as a snack. Fruits are also anti-inflammatory foods. With fruit we want to keep our portions small at meals and snacks. Consider adding berries to oatmeal or yogurt, dipping apples in peanut butter for a snack, or enjoy frozen grapes after dinner. Be wary of fruit juice or smoothies with added sugars.

· Fill up one-fourth of our plate with carbohydrate items such as sweet potatoes, quinoa or wild rice, or black beans will provide anti-inflammatory nutrients. Keep portion control in mind for your starchy foods but don’t avoid them completely.

· Fill up the other one-fourth of our plate withprotein. Fatty fish such as salmon or sardines or plant-based proteins such as lentils or edamame are the best anti-inflammatory options. You can include smaller amounts of lean animal protein throughout the week as well.

· Don’t forget to include anti-inflammatory fats. Cooking with extra virgin olive oil is a great way to get started. Adding avocado to a variety of dishes such as sandwiches, burrito bowls, and soup is another way to increase healthy fats. Nuts and seeds make great snacks and toppings to salads or cereal.

Following these anti-inflammatory nutrition tips can help you feel better and obtain health improvements. You can consider adding one new anti-inflammatory food a week to get started. Remember its about progress not perfection when it comes to eating healthy.

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Did you know that the human body is absolutely meant to move and that Movement, activity, and exercise, can all relate and to pain management? Let Fresh Focus get you started by having a discussion on ways to improve your functional independence and freedom. One way to begin is to identify ways to overcome any of your barriers and for most of us that includes reducing pain.

Exercise can be an effective treatment for chronic pain!

Exercise and movementcan help you to lose weight, which can lower inflammation and stress hormone release. It can help decrease inflammation, increase mobility, improve joint health, slow arthritis progression, as well as decrease overall pain levels. It’s important to note that pain tolerance varies from person to person. Two people with the same injuries will perceive them very differently. That all has to do with the complex interconnections within our central nervous system, as well as various other things. But regardless of our starting point, we can still use exercise to calm the brain, and what it might potentially perceive as a threat.

From what we know so far, cardiovascular activity and mobility exercise, such as Yoga and Tai Chi, seem to have the greatest effects, but any exercise you enjoy doing will be a great start and will provide a multitude of benefits.

Keep in mind you should start any activity/exercise routine with the mindset of safe, slow, and easy. Pace yourself. But don’t worry. You will be able to progress as you go.

Exercise helps to balance neurotransmitters in the brain-Anytime we talk about effectively treating chronic pain we always want to talk about brain rewiring. Our brain is our computer. Exercise increases the production of those feel-good chemicals, such as those endorphins we always hear about.

Pacing is the gradual return of functioning one step at a time. This method of gradually exposing yourself to activity that requires finding a safe, comfortable starting point. Incorporate breaks, stretch, and rest. It’s all about time, effort, and persistence.

You can pace for any activity, anywhere from activities of daily living like grocery shopping, favorite hobbies like hiking, cycling, dancing, or something like soccer.

Remember you are not alone, research shows that 80% of adults feel chronic pain over their lifetime. By reducing and overcoming that barrier we can continue to live the life we want to live!

Tune into Fresh Focus episode #44 to find out more ways help pain and inflammation in the body and what lifestyle choices you can make starting today to reclaim your life and your brain.

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There are several lifestyle factors that can influence inflammation in our bodies and the great news is there is lot we can do to improve our health!

Listen in on episode 43 of Fresh Focus while Registered Dietitians dive in on lifestyle factors that can affect inflammation.

· Smoking --If you smoke we recommend quitting to reduce inflammation. This includes vaping as well. Contact your local VA for assistance with quitting smoking. Additionally try to reduce your exposure to second hand smoke. You can have a no smoking in your home or care rule to help with this.

· Stress- impacts inflammation. Finding ways to manage stress such as mindfulness, tai chi, yoga, or meditation is a great place to start. Even just taking a few deep breaths when we are feeling overwhelmed can help. Reach out to your VA if you have trouble managing your stress.

· Changing what is on your plate- For people with chronic health conditions they may also need to be aware of their own specific dietary needs. For example chronic kidney disease requires additional dietary changes. Individuals with digestive conditions may have to make additional changes as well. Anyone with a chronic health condition should meet with a registered dietitian for specific guidelines.

· Being inactive or what is often referred to as sedentary is also a contributing factor to worsening inflammation. Physical activity activates our “helper cells” to rebuild muscle tissue, strengthen our bones, and improve our daily function. The biggest tip for being more active is making activity fun! We want to enjoy moving our bodies. This may be difficult for those with chronic inflammation but it is not impossible. VA clinics across the nation have recreation therapy programs to help!

· Sleep -Poor sleep prevents our body from the restorative processes that are important for keeping inflammation under control. Simple things such as not watching TV or using your cellphone in bed can make a big difference for sleep. Keep your room cool and dark, try implanting a bedtime relaxation routine, and don’t eat a big meal right before bed. If you struggle with insomnia the VA has programs that can help.

Don’t try to fix everything at once. Take one step at a time and reach out to your local VA for support, guidance, and assistance. Stay tuned to Fresh Focus for additional tips on reducing inflammation.

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Have you ever wondered if the food you are eating is causing you pain due to inflammation? If so, stick around and listen in on how nutrition and what we eat day to day can influence inflammation and could be causing an increase in your pain level.

Inflammation is the body’s protective response against injury, infection, stress, or foreign substances. In episode 42 of Fresh Focus, Megan goes through some of the food items that could be causing an increase in inflammation. Food items that cause increase in inflammation include a diet full of highly processed foods, high sugary foods, or typical junk food, sometimes referred to as the Standard American Diet.

Top 9 types of foods that are the big contributors of inflammation.

1. High-sugar foods

2. High-fat foods

3. Foods that promote bacterial overgrowth of the small bowel: This includes simple sugars and complex carbohydrates that are quickly digested. Such as bakery items, juice, soda, and really any food item with added sugar.

4. Low fiber intake: Not eating enough fiber, can also cause inflammation. One of the purposes of fiber is to pull and remove toxins from the gastrointestinal tract. For your reference, the Academy of Nutrition and Dietetics, rec0mmends 25 grams of fiber for women and 38 grams of fiber for men each day.

5. Insufficient phytonutrients: Not eating enough colorful fruits and vegetables.

6. Vitamin and mineral deficiencies: Women should consume at least 1 ½ cups of fruit and 2 ½ cups of vegetables each day. Men should consume at least 2 cups of fruit and 3 ½ cups of vegetables each day.

7. Fatty acid imbalances: Not enough Omega-3 fatty acids and Omega-6 fatty acids, along with too much saturated fat and trans-fats from processed foods.

8. Insufficient exercise: Getting enough physical activity is effective in reducing adipose tissue and the amount of fat in your body.

9. Tobacco use and excessive alcohol use: Can damage the body’s cells and trigger an immune response of inflammation.

Keep in mind that you do not need to try out all of these suggestions at once. By knowing what causing inflammation that can help us with making diet changes to help with pain and overall health and wellness. Remember, small steps are better than not trying at all.

Check out Fresh Focus episodes 1-6 for more meal planning information on creating your own healthy plate. If you have questions regarding nutrition and inflammation, please contact your clinic Registered Dietitian Nutritionist to provide more guidance on anti-inflammatory meal planning.

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Have you ever thought that what is on your plate could make a difference in your level of pain? Healthy food choices can improve your overall health, help with weight management, give you more energy and even help reduce pain. The Fresh Focus team thought it was a perfect time to start discussions on the pain and nutrition connection in episode 41 as they interview a VA nurse who is very involved in facilitating a Pain Workshop.

Understanding pain response is important. Successful pain management involves setting identified goals and a treatment plan that is agreed upon by patient and Provider. Physical pain is transmitted to the brain by stimulated nerves. When this happens the Pain Gate is open. Pain, whether acute or chronic, is multifaceted and can be modified and managed by using multifaceted approaches such as physical, cognitive, and emotional interventions. For anyone experiencing pain this can be empowering to know and helpful in pain management.

Whole Health means thinking about and approaching your health in a new way. Looking at what really matters to you can help you live life to the fullest. The VA has numerous resources that can help assist with pain management such as Physical Therapy, Behavior Medicine, Chiropractic, Meditation, Acupuncture, Whole Health, Tai Chi, Mindfulness, Nutrition and the MOVE! Weight management program can all be a part of your pain management.

Nutrition and Food Services (NFS) develops and provides comprehensive evidenced based nutritional services for our Veterans and their families across VHA’s health care facilities. Regisstered Dietitian Nutritionists (RDN) promote wellness and disease prevention by providing effective nutrition education and counseling. RDN’s also work with you to help you modify what you are eating and drinking to improve your health. In this series we want to focus on and look for more ways to eat to reduce inflammation.

Please reach out to your primary care provider for information in your area for pain management resources. And remember to contact your local VA Registered Dietitian Nutritionist and the VA Healthy Teaching Kitchen YouTube Channel for recipes and tips on planning your very own anti inflammatory plate to help reduce inflammation.

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When thinking of summer cooking, usually the first thing we all think of is the grill. However, remember that just because we use this king of summertime cooking every year, this doesn’t mean we always have to use it the same way. For example, it isn’t only for burgers and hot dogs!

When cooking on a grill, the first thing you need to be aware of is the use of direct or indirect heat. Direct heat is basically putting your food right on top of the heat source (which is typically more towards the center of the grill, over your flame or coals). Indirect heat will be more towards the edges of the grill or up on the top rack. Note that all grills will heat up and cook a bit differently, so you’ll want to get used to yours! Some things will do better with a slow cook on the outside edge (especially if it’s a bigger cut of meat), some things do better over direct heat, and sometimes it’s good to use that direct heat for a bit to finish it off after a slow cook. The same goes for anything you are trying to grill (i.e. meat, vegetables, potatoes, corn, etc.). Don’t be afraid to try different things, or look up grilling techniques for certain foods.

Keeping grilling accessories simple can make it easier on you this summer season. First, the most simple accessory is a grill basket. Select a pan/dish style basket as these can be great for veggies or smaller meats, such as shrimp or thin strips of chicken. You won’t have to worry about losing your food through the grates, and they become easier to flip and stir as they are cooking!

Another great option can be the use of foil packs! Grab some foil and throw in your favorite summer foods (meat, veggies, potatoes, etc.) with some seasonings, and a little olive oil or butter, and let the magic happen!

Foil packs can be cooked indirectly, such as on the grate or slightly off to the side, or you can use direct heat and put them right in your campfire on your hot coals. A quick note, it’s a good idea to double-wrap your food in foil if you are using direct heat (or if you just have to much food in the pack for one layer to handle without tearing). In episode 39 from the Fresh FocusPodcast, our grill master and Dietitian suggests wrapping everything in cabbage leaves before you wrap it in foil. This way, the cabbage takes the brunt of the heat, and the food inside gets a more even cook. It also does a better job at keeping things from sticking to your foil!

Don’t be afraid to use a digital thermometer in order to maintain food safety. Remember, 165 degrees is your general target in order for your meat to be fully cooked. Listen in to episode 39 for more tips for your summer grilling season!

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Now that the weather is starting to warm up, we can get excited about summer recipes! In general, when the weather gets warm, we tend to eat lighter foods unlike the heavy, hearty meals that we consume during the winter months. This means we get to use all of those good veggies from the garden, seasonal fruit, and lighter protein options.

Here are some recipes that use garden (or any) vegetables:

· Zucchini or summer squash boats: Slice these in half lengthwise, hollow out the inside, removing the seeds, and fill with things like ground meat, quinoa (or any other grain), diced bell pepper or onion, seasoning or fresh herbs, and top with a little cheese.

· Tacos/Lettuce wraps: These are an easy way to get a balanced meal if you’re making them at home. Use grilled chicken, fish, or ground beef or turkey, shredded lettuce or cabbage, fresh tomatoes, a little cheese and salsa. Go the lettuce wrap route for a lower carb option and to get an extra serving of veggies!

· Salads: you can really spruce up a salad and make it an amazing and filling meal. This is a great way to get several servings of vegetables in and even use up some veggies from the fridge that need to be consumed. Start with lettuce, spinach, or any leafy greens, add veggies like fresh tomatoes, corn, cucumbers, and avocado. You can add protein like chicken, fish/shellfish, steak, or beans and legumes if you’re going for a plant-based meal.

· Bowls: These are a popular new meal trend that is basically like a salad but instead of lettuce or greens, the base consists of a grain like rice or quinoa, and topped with sliced or diced veggies and some kind of protein. One of my favorites is an Asian poke bowl with rice, tuna, avocado, cucumber, sliced radish, soybeans or edamame, and topped with a little spicy mayo and soy sauce. You can also make one with a more southwest flavor with rice, grilled chicken, black beans, corn, bell peppers (grilled or raw), and salsa.

These are just a few ideas to get you going, but Dietitian Amanda shares more ideas on Fresh Focus Podcast episode 40. The great thing about these recipes, is that there’s no right or wrong way to prepare them! If you have access to fresh vegetables then that is ideal, but frozen and canned work great as well!

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When you enter the grocery store have you ever wondered how to choose the best produce? Our food environment today is one where we can pretty much get any food anytime we want it. Listen to Episode 38 from the Fresh Focus team where Dietitian Zachari Breeding talks about how to choose produce to fit your needs.

The benefits of seasonal produce include being higher in nutrient and flavor content and the seasonality of foods is dependent on the climate and the land where it is grown. You can search crop harvest calendar for your area but the best tip is to use your senses! So don’t be afraid to sniff that pineapple! Zachari gives us his 4 tips in this episode.

1. Avoid produce that is bruised or has notable damage such as holes or divots

2. Give it a squeeze. No fruit except apples should be hard. Most ripe produce gives under a little pressure.

3. Give it a whiff. A sweeter fragrance indicates ripeness of fruit.

4. Go for vibrant colors. Produce with bright colors indicates freshness rather than being dark, dull, or off-color (such as green peaches).

Remember all vegetables should be firm, even in color, with no visible damage or bruising. And you will want to store your fresh fruits and vegetables in the produce bin found in most refrigerators. The more open the humidity setting is (the open/close button that swipes left to right on the produce bin), the lower the humidity. Closed humidity settings mean higher humidity. Foods such as apples/pears, avocados, melons, and stone fruits should be stored under low-humidity (or the open setting). Foods such as cruciferous vegetables, root vegetables, greens, summer squashes, and cucumbers should all be stored under high-humidity (or the closed setting). Never refrigerate potatoes, sweet potatoes, or winter squash – cold temperatures convert the natural starchiness into sweetness which can offset the overall flavor.

Keep in mind there is nothing wrong with choosing canned or frozen produce – their appropriateness has more to do with functionality. Meaning, canned tomatoes are much better when making marinara sauce whereas frozen squash should never be grilled. Using a combination of fresh and pre-packed fruits and vegetables not only saves you time, but allows you to take advantage of the best of all the worlds to make your next cooking excursion easy, nutritious, and flavorful.

Listen to Fresh Focus episode 38 to find more ways to become more comfortable with choosing produce to meet your needs!

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How many plants are we eating on a routine basis? How many colorful varieties of fruits and vegetables are we consuming on a daily basis? Eating a diet rich in vegetables and whole fruits has countless health benefits. These plants are packed with vitamins and minerals that our bodies need on a daily basis.

The more color you eat, the better. Each color of vegetable represents a different phytonutrient. A phytonutrient is a broad term for compounds that are produced in plants that are beneficial for our health.

It is so beneficial to literally eat the rainbow of colors and in terms of gardening to grow a rainbow of produce.

· Red: The red color of tomatoes, strawberries, and beets is called lycopene and lycopene protects your body against free radicals which can ultimately help prevent cancer, heart disease, and lung disease.

· Blues and purples: Blueberries and blackberries contain anthocyanins which slow aging and help with heart health.

· Green: Lutein which is found in greens can help prevent macular degeneration.

· Whites: Allicin which is found in white plants like onion and cauliflower has anti-tumor properties.

If you have ever considered whether gardening is something you could give a try. You might just find the more you grow, the healthier you eat.

Gardening can provide your family with healthful and cost saving food options. You don’t not need to be an expert gardener or have any experience to start. First, think about why you want to garden. Knowing the “WHY” you want to start, will help you stick with your plan in the long run. As you experiment with your first gardening season, don’t be discouraged if you have some mishaps. Remember that gardening is a learning experience and will take time to master. The more experience you gain, the better gardener you will be.

Listen in to Fresh Focus episode 37 where Marion VA Registered Dietitian Nutritionist Loran shares her experience with growing colorful produce at home.

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Ever tasted a dish and thought to yourself how flavorful it was? Herbs are often used to enhance a dish and raise the flavor profile to a new level. Herbs are sometimes an afterthought when it comes to meal planning and preparation. They have been used for thousands of years for their medicinal properties. Herbs add flavor to cooking without adding any fat or sodium. Not only do they add great flavor to your plate, but offer a wide array of health benefits as well.

Growing herbs at home doesn’t have to be expensive, and because they can be hardy they are great for a beginner gardener. Some herbs are very affordable to buy fresh. The important thing to remember when buying fresh is to make sure to store them appropriately. Because herbs do not always keep for long periods of time, it’s important to purchase herbs close to the time you are going to use them. Store dried herbs and spices in a cool, dry, dark place. Keep powdered herbs for no longer than one year. The longer dried herbs sit the more flavor they lose. Add fresh as close to serving time as possible for the most flavorful results! You know the best thing you can do to get the most flavor out of your herbs? You can grow your own at home!

You do not need to be an expert gardener to start your own herb garden. You also do not need a large yard or a ton of outdoor space. All you’ll need to start growing is a repurposed container or a spot of ground, some soil, water, and some research of the right growing environment for the herbs you are wanting to cultivate.

Choose one or two herbs that you use frequently and give it a shot. You’re not going to learn unless you try. Growing herbs and using them for cooking can add some extra flavor and color to your dishes that will leave the whole family asking for more. Some examples may be adding mint, cilantro, basil and parsley to your next salad or sprinkling some dill or parsley into your potatoes.

Listen in to Fresh Focus episode 36 where Marion VA Registered Dietitian Nutritionist Loran reviews growing your own herbs and make your own challenge for yourself today! Try a new herb this week and maybe even start up your own herb garden.

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Do you ever seek out your family for advice? Although our Fresh Focus Dietitians are the specialists on planning your plate the healthy way, getting back to your own family roots can help show you how to begin before you even pick up your plate. What better way to kick off the season of warmer weather with being able to grab some fresh veggies to put on your plate from your very own back yard! Listen in to episode 35 while Dietitians at Fresh Focus talk with some of their own family members on tips and tricks of starting a garden.

As dietitians, we do tend to talk to veterans and their families on getting reconnected where their food comes from. It is beneficial for all of us and a great time to get together with family members and share ideas about gardening and can be a fun time down memory lane. Gardening can be both a healthy way to add more nutritious foods and also a great way to add in more movement and physical activity into our day.

So what do you do when you are thinking about starting a garden. It may seem strange at first but you actually want to plan ahead so be thinking of your garden ahead of time even a year in advance! Plan to start thinking of a garden for next year today!

· Research your soil! Research and come up with items that grow in your area. You can look online to your local Extension Agency for assistance. Then research your back yard space. You will need to decide on an in ground garden or containers. You may even have space for a green house!

· Start a list of items you actually need. We don’t recommend just going out and buying items and seeds and plants without deciding how much you actually need.

· Remember to start small! When you are first starting out, focus on 3 tomato plants and then the next year you can plant tomatoes and bell peppers or advance to 3 veggie varieties.

· Look at your budget. Do you want to start with seeds or plants? Starting everything from seed, takes more time but can save you money in the long run. Or if you want to start with plants, look at your local gardening store for options. Remember to save seeds for next year and share in the community. If you have neighbors or family members keep your seeds store them for the next year or give away to your neighbor and vice versa.

Remember you do not have to be an expert gardener to start your very own garden! Happy gardening!

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Description: During a nutrition assessment, your Registered Dietitian Nutritionist will ask a lot of questions to the Veteran, but also to their caregiver. Being a caregiver comes with a unique set of challenges. Sometimes, a referral to the Caregiver Support Program will be made from your Dietitian. Listen in to episode 34 of Fresh Focus, as we welcome Jonnah Coffel to shed light on what to do if you are experiencing some caregiver burden, and what resources are available for assistance.

Host Bio: Focus Dietitians Beth Blair and Lindsey Purcell welcome Jonnah Coffel, Licensed Clinical Social Worker from the Marion VA Health Care System. Jonnah works with the Caregiver Support Program.

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Description: Families and caregivers are the Veteran’s support system and help to prevent or manage chronic illness with healthy eating. So whether you find yourself brand new in that caregiver role, or maybe have been considered a caregiver for years, we want to support you. Listen as Home Based Primary Care Dietitian, Amanda, goes through 5 tips for taking care of yourself while you are taking care of your veteran.

Host Bio: The Dietitians at Fresh Focus welcome Amanda Settle Registered Dietitian Nutritionist, Certified Diabetes Care and Education Specialist out of the Marion VA Health Care System. Amanda works with Home Based Primary Care.

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Description: If you have ever been distracted while eating you know how easy it can happen to any one of us, but when we are concerned when a loved one may not be eating enough, we want to focus on how to help them reduce distracted eating. Listen to episode #32 for tips and tricks on keeping focused at the table.

Host Bio: The Fresh Focus Dietitians Beth Blair and Lindsey Purcell welcome Bethany Dawson, Home Based Primary Care Dietitian from Louis A Johnson VA in Clarksburg, WV.

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Description: As a caregiver or someone in a veteran’s support system, you may notice your loved one having difficulty chewing or swallowing certain food items. Veterans with neurological disorders such as Parkinson’s Disease, Multiple Sclerosis, traumatic brain injury, and dementia are more likely to have difficulty swallowing, or what we call Dysphagia.

In episode #31, Michele Martin, Marion VA Community Living Center Dietitian interviews Nicole Ziarnek, Speech therapist. Nicole shares a wealth of knowledge making it easy to understand what exactly happens to food and drink once you start the eating or drinking process, and helpful techniques to optimize intake from our Veteran’s with feeding difficulties.

Host Bio: The Dietitians at Fresh Focus welcome Nicole Ziarnek, a Speech Therapist from the Marion VA Health Care System.

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Have ever been sitting at the kitchen table with your veteran loved one and notice them having difficulty feeding themselves?  If you are nodding YES, then you will understand how hard it is to figure out your role as the caregiver when your Veteran needs some additional support with eating their favorite foods. Episode #30 gives tips and tricks for making meaningful modifications at the table to increase confidence and get them eating again.

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When people think of seeing a Registered Dietitian, most often we think of eating healthier or losing weight, however for some of our veterans, gaining too much weight is not their problem it is actually quite the opposite. More often than you may think, we do see veterans who are dealing with malnutrition or unintended weight loss and are actually needing to find ways to increase food intake, and we are here to help with that too. Episode #29 provides our top 5 tips for what do when the one you love is losing weight unintentionally.

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There can be so much information and misinformation out there when it comes to eating for weight loss, so we brought in Registered Dietitian and Certified Specialist in Obesity and Weight Management, PJ Pivec, to help clear up some common myths and give you some actionable items to take away.

PJ talks all about how weight management (and weight loss) comes down to an energy balance, including how to choose foods that not only help keep you satisfied but also can help keep volume of food up while cutting down on calories. PJ takes a realistic approach and recognizes that food is more than just energy- it’s also a part of life!

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Description: It’s common to hear that high sodium items should be avoided to promote heart health, but this episode dives into the “why” behind that recommendation, along with other heart healthy eating tips! Joining us is Lisa Conticello, cardiology dietitian at the Bay Pines VA is interviewed by Dietetic Intern, Megan Rivenburg.

Lisa works specifically with Veterans with heart failure, Veterans enrolled in cardiac rehab, and Veterans enrolled in general cardiology clinics. Since she also leads Healthy Teaching Kitchen classes at Bay Pines, she has a good eye for applying nutrition information to the actual plate and making healthy swaps realistic.

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The Fresh Focus team welcome Robin LaCroix, Dietitians from the Wayfort Junction VA in Vermont and Melanya Souza from the VA Medical Center in Gainesville, Florida to share their experiences with the Healthy Teaching Kitchen (HTK) program.

HTK is dedicated to improving Veterans’ skills and confidence to prepare healthy meals. Increasing Veterans’ self-efficacy with regards to food selection and preparation in a home-like environment to develop life-long eating habits. Taking nutrition education that is traditionally taught in the clinic settings and helping Veteran’s put it in practice in their day to day meals.

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Description: The Fresh Focus team welcomes YaQutullah Ibraheem Muhammad MS, RDN, LD from the VA Arcadia Primary Care Clinic to talk about adding diversity to your plate. This involves looking at alternative protein options, exploring local farmers markets, visiting ethnic grocery stores, and “vibe with veggies” to make your plate unique.

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MOVE’s core ideas are encouraging healthy eating, increasing physical activity, developing behavior change skills and promoting even small weight losses with an easy to follow evidenced based program. Take a listen as our husband and wife duo wrap up the lessons learned in episodes 19-23 and put some goals out on the table.

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Knowledge is power when learning about our patterns and behaviors, especially in relation to food. This can be a powerful tool in your MOVE to a healthier you toolbelt. Take a listen as Dr. Kadela talks about dietary habits and the psychology behind eating.

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Unfortunately, most people don’t get enough fiber in their diet, even though it is a crucial part of our MOVE to a healthier you toolbelt. Wondering how to increase your intake? Listen in as Dietitian Tori shares tips and tricks to help you meet your daily fiber goals.

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In our MOVE to a healthier you series, we take a dive into the important tool we should be using multiple times a day, water. Listen as our Dietetic Intern gives tips for increasing fluid intake, and specifically ways to liven up water.

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Physical activity is a very popular topic, but oftentimes it is made to be overcomplicated and overwhelming for those trying to learn more about it. Being active is about so much more than just losing fat, gaining muscle, and looking good. It’s also important to focus on how it can improve overall health, function, and quality of life. This episode gets you active in reaching your goals with Dietitians Tori, Sieger and Lindsey.

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MOVE! Weight management program is a lifestyle intervention for weight management. In this episode, we are going to refer to it as our blueprint for success. MOVE isn’t just a “diet” or an exercise program its really 3 combined components of nutrition, behavior change, and physical activity. Listen in as Dietitians Lindsey and Beth discuss how we make the plan to come to life

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The holidays can be a whirlwind, even if this year with just a small household group. After the dust settles and the dishes are washed, it can feel like such a crash of adrenaline. After hours of cooking over the holidays, you probably don’t want to cook for the rest of the week. We’ve all found ourselves in that boat a time or two. Thankfully, when you open up the fridge all you see are leftovers!

Eating out of your normal routine during the holidays can make individuals with diabetes feel uneasy after seeing a change in their blood sugars. It’s understandable to find yourself feeling this way. However, the key to getting blood sugars back on track is to focus on the basics. There is absolutely no need to do a fast, fad diet, or to sit around and binge on leftovers. Basically, don’t throw in the towel on your nutrition just because the “new year” is right around the corner.

Remember the Basics

There are many ways to utilize a post-holiday Healthy Plate Method for getting things back on track and to eat up those leftovers. Fill one quarter of the plate with protein, the other quarter with grain and starches. That leaves half of your plate to load up with colorful, high fiber, lower carbohydrate vegetables. Add olives, nus, seeds, coconut oil and other fats to your completed plate. Individuals with Diabetes pay more attention to the carbohydrate portions (exchanges) of the plate, which have the biggest impact on blood sugars.

A favorite post-holiday leftover meals is “fancy grilled cheese”. It’s about 45 grams of carbohydrates and I’m betting you have a few of the ingredients on hand. All you need is leftover turkey, cranberry sauce, a mild cheese of your choice, and bread. Our house is a big sourdough bread and provolone, mozzarella, or Havarti cheeses, but you can choose whichever options you love.

While your skillet (or grill) is heating up, put butter on the outsides of each slice of bread. Place the turkey, cheese, and cranberry sauce inside and close up the sandwich. Grill both sides just like you would a traditional grilled cheese sandwich. Once your bread is toasted it is ready to eat! Dip your leftover raw veggies in some hummus or an olive oil based salad dressing. Now your healthy plate meal is complete.

Consistency is the Best Strategy

The truth is you can enjoy foods with carbohydrate as long as you are mindful of portions. It is important to be as consistent as possible in your intake, especially if you are on a set medication or insulin routine. Certain diabetes medications such as Glipizide, or rapid acting insulin, like Novolog work quickly. If you do not eat carbohydrates when you take them, you may end up with hypoglycemia, or low blood sugar levels. Being consistent with your carbohydrate intake can help prevent the rollercoaster of blood sugar levels (when you have highs and lows).

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Whew, you are back from the grocery store and your countertop is full! Now, what to do with all the food you just purchased? Episode 17 of the Fresh Focus Podcast dives into meal prepping and give tips on how to be successful with the process during the upcoming holidays.

Remember when you get home from the grocery store, try to get the prep-work already done so you can simply open the fridge and enjoy your produce throughout the week.

Here are some tips on produce as you put away those groceries.

· Several items like potatoes, bananas, and tomatoes need to be kept cool, and dry, but not in the fridge.

· Mushrooms should only be washed right before use.

· Apples should actually be stored in the fridge. If left at room temperature, they will soften ten times faster.

· Carrots like the fridge and seem to do better when peeled right before use. Berries are the same way.

Freezing fruits and vegetables is quick and easy, plus the colder temperature helps to preserve the produce at its peak maturity and maintain nutritional quality. There are a few foods not recommended for freezing. These would be lettuce greens, eggplant, potatoes, radishes, and sprouts.

Bananas are delicious but quick to ripen. A solution is to peel and freeze overripe bananas in a clean Ziplock bag. The frozen bananas can then be used later in baking or in a yummy fruit smoothie. Papaya and mangoes work well this same way. Remember that fruits are naturally sweet and do contain carbohydrates.

As you put all the groceries away, grab one of those handy fruits or veggies and think about the meal possibilities for the holidays. Perhaps you have already been thinking about what to take to Aunt Betsy’s this year, or maybe you are expected to prepare the same dish every holiday as it is requested by the entire family.

Tune in to this episode as we put a Fresh Focus on some holiday meal ideas or recipes that you could prepare and know that you WILL have lower carbohydrate options on that buffet at Aunt Betsy’s home this year.

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What if we told you that smart grocery shopping actually starts before you leave the house? And this year you may not even need to leave the house. On-line shopping is a great option for anyone who has small children, is pressed for time, or has health concerns.

Important steps in making a shopping list:

· Start by checking over your menu and preparing a list ingredients and food items you need, including amounts.

· Second, take an inventory of what you have on hand.

· Keep pantry items such as dried or canned beans, spit peas and lentils, canned vegetables with no salt added, canned fruit in 100% fruit juice, nut butters, tuna, salmon and sardines on hand.

· Whole grains such as brown rice, quinoa, oats, and whole-wheat pasta can also be included in a healthy meal plan and are essentials in the pantry.

· Consider stocking your freezer with non-starchy vegetables such as broccoli, riced cauliflower, carrots and Brussels sprouts, and don’t forget the fruit such as berries and cherries.

Shopping from a list whether online or in the store will help you to avoid unhealthy impulse purchases saving you time and money. It’s also a good idea to go grocery shopping after a meal or snack. It’ll be easier to stick to your list and can reduce your risk of having a low blood sugar if you are doing more walking than usual.

When reading food labels, pay attention to the Total Carbohydrate per serving not just the amount of sugar when you are shopping for someone with Diabetes. It’s always a great idea for the whole family to look for foods with the fewest ingredients, and ingredients that you can pronounce.

Tune in to episode 16 of the Fresh Focus Podcast for some suggestions about what to place in your cart, and ways to have a more successful shopping experience.

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It’s been a whirlwind of a year and whether you live alone or are continuing to practice social distancing, the holidays are going to look a little different this year. Whatever this year’s holiday season brings, you can certainly scale it down while still enjoying some of those traditional favorites in a smaller group.

Pair down the meal with these tips:

Protein: Unless the protein source is breaded or fried, it will not raise your blood sugars. If it is breaded and fried, then allow for about 10-15 grams of carbohydrate for that particular portion of the meal. This year, a small turkey or even a whole chicken is a good option. If cooking is not your strong point, then purchasing a rotisserie chicken from your grocery store deli is an excellent option.

Starches: Some of the traditional holiday starches include potatoes and the stuffing/dressing. Potatoes are also a good option as they are a good source of vitamins, minerals and fiber, so we’re going to acquire more nutritional benefits than the stuffing. Whether you prefer regular or sweet potatoes, you can dice them up, place in a pan or casserole dish, toss in olive oil and sprinkle with sea salt. They can be roasted in the oven at 400 degrees for about 25-45 min.

Remember, it’s the extras such as the condiments, sauces, gravies, etc. that we forget to count as part of the total carbohydrate intake for a meal and the result is a high blood sugar reading after that particular meal.

Vegetables: Filling half your plate with vegetables that are low in calories, high in fiber. Fiber is not only good for our heart and digestive system, but it can also help with blood glucose control. A popular holiday vegetable dish is green bean casserole. While this dish isn’t too terribly labor-intensive and can be made in smaller quantities, it does require some preparation and cooking time. Although the green beans themselves are a non-starchy vegetable and therefore very low in carbohydrates, the mushroom soup and fried onions will add some carbs to that dish.

A paired down version would look more like frozen or canned green beans with butter or olive oil, sea salt and pepper. Other fall vegetables include brussels sprouts, carrots, parsnips, cauliflower, and acorn squash. If purchasing the fresh versions of these veggies, they can be roasted in the oven. If purchasing frozen or canned versions of these veggies, then less preparation is needed as they can be warmed or steamed on the stove or in the microwave.

For persons with diabetes, scaling down could potentially make the mealtime more simplified and less stressful in the sense of timing of the meal as well as knowing how to count the carbohydrates in the meal. Listen into episode 15 of the Fresh Focus Podcast for more holiday menu tips.

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Are you hosting a holiday meal or party this year? Don’t get overwhelmed! Our Marion VA Health Care System Diabetes Educators are able to assist in the meal planning if your guests include people with diabetes in episode 14 of the Fresh Focus Podcast.

Just remember no one food or beverage is necessarily excluded for someone with diabetes. It is important to balance between starchy foods like stuffing and yams and non-starchy vegetables such as green beans, asparagus, broccoli. And to be mindful of alcohol intake.

Meals or appetizers can easily incorporate dietary needs without distracting any flavor, but find out more tips as a host one what the best strategy for creating a diabetic-friendly gathering!

Key holiday hosting tips:

1. Hosting for the holidays for people with diabetes doesn’t have to be overwhelming. Plan the menu with a balance between starchy foods like stuffing and yams with non-starchy vegetables like broccoli or green beans.

2. Allow guests to dress and sauce their own food. This helps those who are counting their carbohydrates which might impact their insulin injections.

3. Alcohol consumption can interfere with blood sugar as well as the hormones needed to maintain healthy blood sugar levels.

4. In your pre-party preparation, you might get some fruit juice or regular soda to have on hand in the event someone may experience a hypoglycemia (or low blood sugar).

5. A vegetable tray or appetizers such as cheese, apples, or black bean dip will provide healthy options for individuals with Diabetes to keep blood sugar stable while waiting on the holiday meal.

6. Focus on keeping things simple and cost efficient to have a smooth, successful party.

Remember the holidays are meant to represent the spirit of giving, understanding, and compassion, and there’s nothing that better signifies these principles than being aware of all guests needs.

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The holidays can be a magical time, but how often do you get excited and then when they roll around fears about your health start to creep into your head? If you are a person with Diabetes you might also worry about controlling blood sugars. These are completely common thoughts, but the holidays don’t have to be a time for throwing in the towel on all the hard work you’ve done the rest of the year.

Season three of the Fresh Focus Podcast was created by Marion VA Healthcare System Diabetes Educators to help you tackle the holidays of 2020! We understand it is a challenging one, and there are new modifications this year that will include smaller gatherings for 2-6 people. This year, instead of making a large turkey, you might find yourself utilizing an herb roasted turkey breast instead. The same way you could try mini pumpkin pie-lets for a change to reduce the overall calories and carbs while still getting your pie fix.

For people with Diabetes, when you choose to eat all of your calories and carbohydrates at one meal you are taking a chance of having hypoglycemia or low blood sugar during the day. Then there is a possibility to have hyperglycemia or high blood sugar after eating too much that night with one large meal. Take a listen while Kerri goes through these key points in controlling that type of blood sugar roller coaster!

1. Eat consistently and not skip meals during to prevent overeating at that holiday meal due to not eating the rest of the day.

2. Remember to always take your medications as ordered.

3. Utilize the healthy plate method even on the holidays to help fill your plate with all those good foods. Bring a delicious holiday inspired salad to the meal for a pop of green and bright red at the meal.

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Congratulations! You have just delivered your adorable baby! Now you are faced with the decision on breastfeeding vs. formula-feeding. There can be a lot of pressure to do one or the other. I think new moms don’t necessarily expect the opinions that come with making that choice. Just remember a fed baby is best, no matter your planned choice of feeding.

Although breastfeeding and nursing are often described as “natural,” it might not feel that way for everyone. For some it comes very easy, “like riding a bike,” but for others it is a struggle. Maybe the baby doesn’t latch well, you have a low milk supply, your nipples are super sore, you don’t have much support in the home, you have a demanding job, or there are medical issues that make breastfeeding more difficult. Remember, even breastfeeding moms who seem to have it all together, often find it difficult and overwhelming at some point or another.

What if breastfeeding or pumping doesn’t work out or you are only able to breastfeed for a short period of time? It happens, and it happens to the best of us. It is a great accomplishment to provide your baby with even a little bit of breast milk even for a few weeks or days. Think of breast milk like a vitamin supplement, small amounts can give a boost of nutrition. Even if your baby only gets an ounce or a few drops a day it can still be beneficial to their health.

This episode of Fresh Focus shares several different stories and struggles of our Registered Dietitians. It also discusses benefits of breastfeeding, history of formula, seeking help from a lactation counselor, and provides encouragement no matter what path you choose to feed your baby.

The key point to remember is everyone’s journey is different. Sometimes what we anticipate, plan for, or expect is not possible or turns into a different path entirely. Whichever route you choose or need, whether it is breastmilk, formula, or a combination, your baby will flourish. Seek advice when you need it, but remember, do what is best for you and your family.

Host Bio: Melaina Lane, MS, RD, LDN, CDCES is a Registered Dietitian Nutritionist and Certified Diabetes Educator serving veterans enrolled in the Home Based Primary Care program within the Marion VA Healthcare System. She received her Bachelor’s and Master’s Degree from Southern Illinois University in Carbondale, Illinois. Melaina has worked for the VA the past 9 years. Prior to coming to the VA, Melaina taught nutrition at a local community college, worked in the acute care setting at two nearby hospitals, and has provided menu review for several local senior citizen facilities since graduating. Melaina also published a children’s book following the birth of her first child. She enjoys long distance biking, time spent on the water, and home interior design. Melaina feels very blessed to work with our nations heroes each day and provide the care they deserve for all the contributions made to our country.

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Breastfeeding can be an awesome bonding experience with your baby. Although it provides baby with great nutrition, it can be overwhelming, frustrating, and brings up many questions for mamas and their support systems.

Eating healthy does not affect the quality of nutrients in your breast milk, but it is important for new moms to eat healthy to maintain energy levels (hello lack of sleep from midnight feedings). In order to take the best care of your baby, you have to take care of yourself as well, which includes eating a well-balanced diet. Check out our previous series on the Healthy Plate Method for balanced diet tips.

Many moms find themselves worrying about producing adequate milk for their baby. So often, how to increase supply is a common question. Below are three tips to help with establishing and maintaining a good milk supply. If you are concerned with your supply try these tips while looking for a lactation consultant in your area for a one on one appointment to discuss your specific situation.

1. Initiate breastfeeding early. The sooner the better after delivery getting baby to latch will help signal to your body that it needs to start milk production!

2. Frequent nursing sessions based on baby’s hunger cues. Breastfeeding is all about supply and demand. The more often and consistently you nurse or pump to empty your breasts signals your body to make milk in order to replace what has been used.

3. Try to manage and reduce stress. There is A LOT going on in those first few weeks of a baby’s life and lots of those things can increase stress! Managing stress is so important because being over stressed can affect the letdown reflex and poor letdowns could affect your milk supply.

The old saying “the days are long but the years are short” is completely true for pregnancy and breastfeeding. Even though you feel all 24 hours in the day, at some point your nursing journey will come to an end. Listen in on this podcast episode as Dietitian Lauren Hocking interviews Caitlin, a nursing mom of two for her advice.

Host Bio: Lauren Hocking, RDN, CD is Registered Dietitian Nutritionist serving veterans out of the Vincennes, Indiana CBOC within the Marion VA Healthcare System. She received her Bachelor’s Degree in Human Nutrition and Dietetics at Southern Illinois University Carbondale and went on to complete her Dietetic Internship at the Memphis VA Medical Center in Memphis, TN. She has been at the VA 8 years where she covers PACT clinics at Vincennes in addition to Home Based Primary Care. She assists our nation’s heroes make strides toward living a healthier life by helping them make lifestyle changes by taking it one step at a time.

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While pregnancy may seem like the perfect time to eat extra portions of dessert and veg out on the couch, it is actually one of the most important times to prioritize your health! There are many contributors to your health, but one very important one is physical activity and exercise. In fact, the American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women participate in 150 minutes of moderate exercise each week.

Regular physical activity during your pregnancy is incredibly important to support a healthy pregnancy and birthing experience. There are many amazing benefits of physical activity during this transformative time of your life! Some of these benefits include:

· Reduction in back pain

· Improving constipation

· Decreased risk of gestational diabetes and preeclampsia

· Decreased chance of needing a c-section, pain relief, or Pitocin

· Promoting healthy weight gain

· Improvement in overall general fitness

· Strengthening your heart and blood vessels

· Helping you lose the baby weight more quickly after baby is born

Furthermore, benefits for the baby may include:

· Increased blood volumes

· Leaner builds

· Better tolerance to the stress of pregnancy and delivery

· Improved brain development

Pregnancy is such an exciting time, but it can also be intimidating with all of the changes going on in your body. While simply being active is important, when participating in a pregnancy exercise program, it is equally important to discuss with qualified professionals to determine the best level of activity and to make sure you are able to complete the exercises with proper form. The goal is for you to feel empowered to take charge of your (and your baby’s!) health and to help you feel the best you can so you are able to enjoy this time. As always, if you have any questions, contact your local VA dietitian and we will be happy to help you!

Host Bio: Tori Stewart, MS, RD, LDN, CPT is a Registered Dietitian, Certified Personal Trainer, and Group Fitness Instructor. She serves veterans through facilitating a Home Based Cardiac Rehab program. Tori received a Dual-Master’s Degree in Food & Nutrition and Exercise Science from SIU Carbondale and has been at the VA for over two years. She is passionate about helping patients learn how to take control of their health and live a healthy and fulfilling life.

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Basic pregnancy nutrition is important to keep you and baby healthy. When you get that positive pregnancy test, your body is already undergoing many changes. Right from the beginning, hormones can cause some unpleasant side effects. The most common being morning sickness.

Morning sickness can be different for everyone and can happen during any time of day. The most important thing is to make sure you are getting adequate nutrition. Ideally you want to be getting good sources of folic acid, calcium, iron, vitamin B12 and omega 3 fatty acids, but if morning sickness is a problem, getting these nutrients might be the last thing on your mind. Always take a prenatal multivitamin to cover all your basic micronutrition needs.

If you are unable to keep anything down due to ongoing morning sickness, try these 5 tips:

1. Avoid an empty stomach by having small meals or snacks frequently.
2. Use herbs and spices that combat nausea such as ginger, peppermint, and lemon.
3. Focus on easy to digest foods that you know you are able to stomach.
4. Drink at minimum 64 oz of water or non-sugary beverages daily.
5. Give yourself some slack. Although you may not be getting well-rounded meals at this point, you will be getting the calories you need to avoid unintentional weight loss.

As you are assessing your food intake, remember that some foods need to be completely avoided during the pregnancy. Meat, poultry, eggs or seafood that are raw or undercooked should not be included in your diet. Avoid any unpasteurized soft cheese. Lastly, if choosing deli meats, make sure you heat them until they are steaming hot.

Weight can be a tricky topic during pregnancy. Some women have difficulty gaining weight, others seem to gain too quickly and some have no difficulty at all following the guidelines. Try not to get discouraged if you have gained a little more or a little less than you are supposed to. The important thing is that you are eating balanced meals packed with nutritious foods. Now is NOT the time to start restrictive eating or binge eating to try and match weight gain goals perfectly. Listen to your body- it knows what to do.

As you near the end of pregnancy, swelling and fluid retention can be noticeable in the feet, hands, and face. Tips to help reduce swelling include resting with feet elevated, staying cool during hot weather, drinking plenty of fluids, wearing loose, comfortable clothes, staying active to help circulation and lastly, monitoring your sodium and potassium intake. Excessive or rapid swelling may also be a sign of an underlying issue, especially if paired with high blood pressure. Keep an eye on rapid weight gains you may have and report them to the doctor to rule out any serious conditions like pre-eclampsia.

As you near birth, remember to continue a balanced diet and staying active. Pregnancy is such an amazing experience and a life changing event. Embrace every moment as it truly is grand!

Host Bio: Loran Morris, MS, RDN, LDN is a Registered Dietitian Nutritionist serving Veterans within in the Marion VA Healthcare System. She received her Bachelor’s Degree in Human Nutrition and Dietetics and Master’s Degree in Food and Nutrition at Southern Illinois University Carbondale. She started her career with the Marion VA Healthcare System as a Dietetic Intern in January 2014 and transitioned into a PACT Dietitian later that year. She is passionate about meeting each Veteran’s healthcare needs through counseling, education, and support.

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What happens if you’ve tried and tried and can’t get pregnant? What happens if you’ve done everything “right”, but it’s still not happening? You may be in the 12% of couples who struggle with infertility. Infertility is the failure to achieve pregnancy after 12 months of unprotected sexual intercourse. Infertility can be attributed to the female partner ~30% of the time, the male partner ~30% of the time and both partners ~30% of the time. The other 10% of cases are considered “unknown” or “unexplained” infertility.

Diet is a modifiable risk that can improve or even reverse infertility. Consider these 5 action steps you can take to improve your fertility.

1. Eat more fiber. Aim for 25-30gm daily. Fiber is found in plant-based foods such as fruits, vegetables and whole grains.

2. Eat the right fats. Pay attention to 3 different categories of fat when it comes to fertility. Eat more unsaturated fat. Limit saturated fats to a few choices per day. Avoid trans fats.

3. Watch what you drink. Limit caffeine. Avoid alcohol and sugary beverages.

4. Stay away from sugar. Check food labels and product ingredient lists to avoid foods that list sugar as the first or second ingredient. Daily recommendation for women is 25gm sugar, and for men is 36gm sugar.

5. Achieve a healthy weight. Aim for a BMI between 20-30. Make dietary changes and incorporate physical activity to jump start your weight goals.

If you have a specific infertility diagnosis, consider talking to your provider or a registered dietitian about individual nutrition tips that might be helpful for you. Listen to the podcast to hear more in-depth information regarding nutrition for infertility and personal experiences from VA dietitians who experienced infertility first hand.

Host Bios: Loran Morris, MS, RDN, LDN is a Registered Dietitian Nutritionist serving Veterans within in the Marion VA Health Care System. She received her Bachelor’s Degree in Human Nutrition and Dietetics and Master’s Degree in Food and Nutrition at Southern Illinois University Carbondale. She started her career with the Marion VA Healthcare System as a Dietetic Intern in January 2014 and transitioned into a PACT Dietitian later that year. She is passionate about meeting each Veteran’s healthcare needs through counseling, education, and support.

Gaya Hart, RDN, LDN is a Registered Dietitian Nutritionist serving veterans within in the Marion VA Health Care System. She received her Bachelor’s Degree with an area in Dietetics from Murray State University. She completed her internship through Morehead State University. Gaya has worked for the VA for 5 years. Prior to coming to the VA, Gaya worked in acute care, long term care, at an HIV clinic and home health. She and her husband have a six year old son they adore! She enjoys spending time with family, gardening, swimming, hiking, crafts, and putting Legos together with her son. She has a passion for helping veterans as her husband, father and grandfather all served.

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In this season of the series we are covering the entire maternal diet…from what to eat when you are thinking of starting a family to feeding your newborn!

How exciting to think about becoming a momma! As you are thinking about starting a family and making that decision to try to get pregnant, we want to help you prepare now to allow for a smoother transition to a healthy pregnancy. There is a ton of information out there and trust me, it can be overwhelming and confusing.

I want to be the first to tell you that you definitely do NOT have to wait until you have that little bundle of joy to start eating well for YOU. Now is the time to review your eating habits. It is both beneficial and easier to overhaul your habits prior to becoming pregnant.

It is always a good idea to add in nutrient dense meals and snacks for everyone. In this episode we review 10 Tips that can be followed. Whether you are planning for your first time or if you are an experienced mom wanting to expand your family.

Healthy tips prior to pregnancy

· Getting off birth control and ensuring essential nutrients

· Assess your current weight.

· Assess your current meals and snacks

· Ensure Healthy Hydration

· Ensure healthy supplementation

· Daily Exercise

· Reduce Stress

· Get enough Sleep

· Start healthy eating practices now

· Take Care of YOU!

The Marion VA dietitians are here to help you answer your nutrition related questions. Stay tuned for the rest of this podcast series to gain more valuable to ways be and stay healthy.

Resources

https://www.move.va.gov/docs/Resources/BMIchart.pdf

https://www.womenshealth.va.gov/WOMENSHEALTH/outreachmaterials/reproductivehealth/pregnancy.asp

https://www.womenshealth.va.gov/WOMENSHEALTH/OutreachMaterials/GeneralHealthandWellness/maternity.asp

Bio: Beth Blair, RDN, LDN is a Registered Dietitian Nutritionist. She serves veterans out of the Evansville Healthcare Center within the Marion VA Health Care System. She received her education from Western Kentucky University and completed Dietetic Internship at Indiana University Medical Center. She has been at the VA for over 8 years. She enjoys teaching the MOVE! Weight Management Program and helping veterans focus on attainable goals to help jump start their health and wellness journey

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The healthy plate method is not a diet but a strategy to focusing on making healthy choices one meal at a time. This concepts can be modified and tailored to your individual needs and that’s where Dietitians can help.

Here are some actions you can take now to put this method into place.

1. Veggies for breakfast

Increase your intake of colorful vegetables that are full of vitamins and minerals. The goal is filling ½ your plate of non-starchy vegetables three times a day to be on the right track.

Try adding pico to your eggs! You can make it yourself or find in the produce section.

2. Let’s talk noodles

Moving on to one of the most talked about topics I hear on a regular basis is carbohydrates. I would recommend first making the switch from enriched white grains to a whole grain. Then after you cook your pasta consider reducing the size on your plate so you can fit those non-starchy colorful vegetables on half of it. Grilled asparagus are a favorite!

3. Adding the fat

Salad dressings are a great way add some good fats and breath some life to those leaves. You can experiment with a variety of oils, vinegars, herbs and spices. Here is a basic recipe we love:

o ¾ cup oil (olive, extra virgin olive, grapeseed, or avocado oil)

o ¼ cup vinegar (apple cider, balsamic, red or white wine)

o 1 tsp garlic

o 1 tsp oregano

o 1 tsp basil

o Salt/pepper/onion powder/red pepper as desired

4. Hide the goods

Drinking smoothies is a great way to get that healthy plate in. Think about the plate when you build the blender. I recommend the single serve blender for this because it keeps portion size on target. Add a leafy green, small handful of fruit, and protein source.

5. Bulk up your protein

Cook your meat in bulk. For example, if you and your spouse decide to grill chicken Sunday. Try cooking chicken for three meals vs just one since you already have the grill out. What if you have a change of plans and don’t eat those extras? No problem, toss those in an air tight bag and freeze for later.

Host Bio:Lindsey Purcell, MS, RD, LDN is a Clinical Nutrition Supervisor and Registered Dietitian. She serves veterans out of the Mt Vernon, IL CBOC within the Marion VA Health Care System. She received her education from SIU in Carbondale and has been at the VA for over nine years. She specializes in helping veterans transition into eating healthier one step at a time. Making simple modifications to current meal favorites and debunking diet culture myths using an intuitive eating approach.

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Protein is considered the building block of life and is found in every cell of our bodies. It has many important functions and benefits. Ithelps with muscle tissue repair, growth, and maintenance. Protein also prevents muscle loss. It helps keeps your blood sugar balanced, and protein and amino acids are essential for the formation of hormones, enzymes, neurotransmitters, antibodies, transport proteins, nucleic acids (DNA, RNA), and structural proteins (which are found in hair, nails, connective tissue). Protein plays a huge role in weight management. Protein helps reduce appetite and curb cravings. Protein also requires the most calories to digest. Furthermore, since protein helps preserve lean body mass, it can help to make sure that weight you lose is mostly fat.

While protein has clear benefits, there are certain sources of protein that are better for you than others. Good sources of protein include foods such as meat, dairy products, legumes, grains, nuts, seeds, and some vegetables. Some less healthy sources include foods like processed meats, fried foods, and highly processed protein-enriched foods.

The amount of protein you need in order to feel your best will depend on several factors- your age, activity level, goals, and underlying health conditions. Meeting your optimal protein requirement is necessary for good immune function, a healthy metabolism, satiety, weight management, and performance. A good rule of thumb is to get at least ½ your body weight (in pounds) in grams of protein. A simple way to make sure you are getting an adequate amount of protein in your diet is by making sure you are including a good source of protein, which would be at least 25-30 grams, in each of your meals. When relating this to the healthy plate method of eating- you want to fill ¼ of your plate with quality protein.

Be sure to listen to the Fresh Focus Podcast episode on protein to learn more!

Host Bio: Tori Stewart, MS, RD, LDN, CPT is a Registered Dietitian and Certified Personal Trainer and Group Fitness Instructor. She serves veterans through facilitating a Home Based Cardiac Rehab program. Tori received a Dual-Master’s Degree in Food & Nutrition and Exercise Science from SIU Carbondale and has been at the VA for over two years. She is passionate about helping patients learn how to take control of their health and live a healthy and fulfilling life.

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Fat has had a very strange, political, and controversial history. In order to get down to what’s important, we need to navigate through the confusion.

Fat is one of our macronutrients (along with protein and carbohydrates), and it is an essential part of our intake. It has many functions within the body, including organ protection, providing fuel, coating nerve cells, making up organs (our brains are roughly 60% fat), making up cells (lipid bilayer), nutrient & phytochemical absorption, skin/hair/nail health, hormone balance, etc.

As with anything diet related, the first step is to evaluate the source of your food. Are you eating mostly real, whole foods from nature, or processed, refined foods from the grocery store shelf? Good sources of fat are going to come from those whole food options.

Step one- Continue to eat real, whole foods, and follow a system (such as the healthy plate) to guide you to a balanced intake.

Step two- Include good sources of fat, such as olives & olive oil, avocados, nuts & seeds, fatty fish, coconut oil, eggs, dairy, minimally-processed meat, and even butter (especially if it’s grass fed and organic). Remember that, although we shouldn’t fear fat from animals, we should still get plenty of our fat from antioxidant-rich plant-based foods. Balance is important.

Step three- Avoid the following sources of fat: fast food, fried foods, heavily processed meats, processed/packaged foods such as TV dinners and box meals, refined sugars & sweets (including sugar from fluids), highly processed vegetables oils such as soy, corn, and safflower, as well as Crisco and other hydrogenated oils.

The sources we choose to get our fat from, as well as the overall quality of our diet & lifestyle, will make a huge difference on whether that fat will be helpful or harmful. Eat well!

Host Bio: Sieger Giroux MS, RD, LDN is a registered dietitian with a dual-master’s degree in exercise science from SIU Carbondale. Sieger also worked as the sports nutritionist for Saluki Athletics during his second year of graduate school. He has been with the VA since 2015, and has helped cover various positions & programs such as MOVE!, RRTP, outpatient, inpatient, Home-Based Cardiac Rehab, etc. He enjoys all aspects of nutrition, but specializes in helping Veterans simplify the process of achieving better health through positive lifestyle changes.

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Wholegrains and starchy vegetables are great sources of antioxidants, vitamins and minerals. But what they are best known for is their carbohydrate and fiber. The healthy plate method of meal planning recommends that you limit 1/4 of your plate to grains or starchy vegetables. This is to make sure you leave room for those non-starchy vegetables that should make up half of your plate. Examples of starchy vegetables include potatoes, corn, peas, winter squash, pumpkin, yams and sweet potatoes.

The healthy plate method also recommends that at least half of your grains should be whole grains. Whole grain refers the complete intact grain with none of the nutrients or fiber removed.

There are two types of fiber that occur naturally in foods. Both types of fiber are important for overall good health, making it important to choose a variety of fiber-rich whole foods. Familiar examples of whole grains include 100% whole grain bread, 100% whole wheat pasta, brown rice, and oats.

Some tips for replacing processed grains with whole grains include:

1. Choose foods with as few ingredients and as close to their natural states as possible.
2. Check the nutrition facts label and ingredient list for the words “whole” or “whole grain.”
3. The amount of fiber in whole grain foods vary, so choose those with the most. Aim for at least 3 grams of fiber or more per serving.
4. For grain-based snacks choose air-popped popcorn, and rye or other 100% whole grain crackers.
5. Change up familiar meals by substituting ancient whole grains or seeds in casseroles and grain-based salads, such as pasta salad or rice pilaf.

Tune into our podcast episode on Grains and Starchy Vegetables for more information on how to make your plate a healthier one!

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So often when we think about eating healthier or getting to a healthier weight or lowering blood sugars so much we hear is “cut back on this” or “eat less of that”.

There is a category of foods we all need to focus on eating MORE of! That category of foods is non-starchy vegetables. In the healthy plate planning method we are shooting for filling HALF of your plate with non-starchy vegetables.

Non starchy vegetables have much lower carb content than starchy vegetables (think potatoes, corn, beans, etc), have a ton of inflammation and disease fighting vitamins and minerals and fiber, and are very low in calories. So what are some examples of non-starchy vegetables??

· Broccoli

· cauliflower

· green beans

· peppers

· spinach

· kale

· asparagus

· cabbage

· cucumbers and so many more, click the link below for a full detailed list

The dietary guidelines for Americans recommends we get 2.5 cups of vegetables per day, but in this situation the more the better! A serving is considered 1 cup raw vegetables or ½ cup cooked vegetables.

My top 10 tips and tricks for increasing your intake of non-starchy vegetables are:

1. Stack sandwiches high with veggies.

2. Veggies as an appetizer

3. Mix cooked veggies into your scrambled eggs/omelets or potatoes

4. Buy fresh raw veggies for snacking.

5. Mix cooked chopped veggies into any starch-based side dish.

6. Try veggie-based recipe swaps.

7. Mix chopped veggies into meats like hamburgers, meatballs, or meatloaf.

8. Add veggies to your pizza.

9. Experiment with new veggies.

10. Try roasting veggies! Or any new way to cook vegetables.

Tune into our podcast episode on Non-Starchy Vegetables for more information on these 10 tips and tricks and more ways to increase your non-starchy vegetable intake to make your plate a healthier one!

Non-starchy vegetable list

15 ways to increase veggie intake hand out from website

How to cook veggies handout from website

Host Bio: Lauren Hocking, RD, CD is Registered Dietitian Nutritionist serving veterans out of the Vincennes, Indiana CBOC within in the Marion VA Healthcare System. She received her Bachelor’s Degree in Human Nutrition and Dietetics at Southern Illinois University Carbondale and went on to complete her Dietetic Internship at the Memphis VA Medical Center in Memphis, TN. She has been at the VA over 8 years where she covers PACT clinics at Vincennes in addition to Home Based Primary Care. She assists our nations heroes make strides toward living a healthier life by helping them make lifestyle changes while taking it one step at a time.

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As Dietitians with VA, our job is to help take the mystery out of good nutrition habits. We want to make it as simple as possible for you to make the healthy choices you need to reach your nutrition and lifestyle goals. And it’s with that goal in mind that we are going to be taking a deep dive into a personal meal planning tool called the Healthy Plate.

Put very simply, the healthy plate is a visual guide that shows what types of foods, and how much of each type, you should eat at each meal, using the space on a standard 9 inch dinner plate as our guide. You separate each circular plate into 4 equal quadrants, like 4 pieces of a pie (just kidding, I’m not recommending you eat pie). So at each meal, all you really need to do is focus on filling half of your plate, or 2 of those 4 quadrants, with non-starchy vegetables. Then quadrant 3 you will want to fill with grains, beans, or starchy vegetables, and quadrant 4 with minimally processed meats or other proteins. And that’s it.

For example if you plan to have porkchops for tonight’s meal, that would be your protein source, so you would have a 4-6 oz baked porkchop, add a ½ baked potato for a starch/carbohydrate section, and add some cooked broccoli or mixed veggies to fill ½ your plate complete the healthy plate model.

In our MOVE program, at VA we teach our veterans to utilize a 9 inch plate. So that could be your goal for the next meal to use a smaller plate.

We want to review these simple guidelines so you can plan a meal that you can be confident will move you one step closer to your fitness and nutrition goals.

Beth Blair, RDN, LDN is a Registered Dietitian Nutritionist. She serves veterans out of the Evansville Healthcare Center within the Marion VA Health Care System. She received her education from Western Kentucky University and completed Dietetic Internship at Indiana University Medical Center. She has been at the VA for over 8 years. She enjoys teaching the MOVE! Weight Management Program and helping veterans focus on attainable goals to help jump start their health and wellness journey.