Healthy Habits, VA Style

June is Alzheimer's and Brain Awareness Month

The MIND Diet

The types of foods we eat throughout our lives can affect the health of many parts of our bodies. Diet can even play a role in our disease risk, such as heart disease or diabetes. It turns out, our brains are not immune to a poor diet either. This area of nutrition research is ongoing, but several studies have found that certain foods may be protective for the brain. Researchers have also observed a decreased risk of Alzheimer’s disease (a type of dementia) and slowed cognitive decline in adults who follow what is called the “MIND diet.”

Did you know?  

There are an estimated 55 million people living with dementia worldwide.

What is the MIND Diet?

The MIND diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. This eating pattern combines the blood pressure lowering power of the DASH diet (Dietary Approaches to Stop Hypertension) with the inflammation-fighting Mediterranean diet. It includes foods that are high in antioxidants and healthy fats, while being low in sodium and saturated fat. Keep in “MIND” that this diet is not meant to cure dementia, but it may have cognitive health benefits.

What Foods are Included?

Daily: Extra virgin olive oil (use as primary oil) and avocado oil, green leafy veggies (1 serving 6 times per week), other non-starchy veggies, whole grains (3 servings per day)

Weekly: nuts (5+ servings per week), beans and legumes (3+ servings per week), lean poultry (2+ servings per week), berries (2+ servings per week), Fish (1+ serving per week)

Limit: fast/fried foods (no more than once per week), sweets (less than 5 servings per week), whole fat cheese (no more than once per week), butter/margarine (less than 1 tablespoon per day), red meat (less than 4 servings per week)

Where to Start?

Although this diet can be simple to implement, don’t be discouraged if you aren’t able to follow it completely. One study found that those who partially followed the MIND diet still had up to a 35% reduction in Alzheimer’s risk.

If you’re ready to give the MIND diet a try, start by slowly increasing the number of servings of the daily and weekly foods listed above. For instance, if you only eat 1 serving of whole grains per day, try adding one more serving every other day and gradually increase it to meet the 3 servings per day. To track your progress and to get a more accurate picture of your daily and weekly food intake, you can try writing down what you eat in a food journal.

TIP: Set yourself up for success by creating a grocery list with the MIND diet foods and use it to plan your meals for the week. Check out the recipes below for some quick and easy meal inspiration:

Blueberry Overnight Oats

Est time: 10 minutes to prep

Ingredients:

• ½ dry rolled old fashioned oats
• ½ cup blueberries
• 1 small banana (2oz)
• ½ oz walnuts (~1/8cup)
• ½ cup plain non-fat Greek yogurt
• 1 tsp chia seeds
• ½ cup water – adjust as desired
• Dash of cinnamon

Directions:

1. Add all ingredients to glass jar and stir.
2. Cover glass jar and place in refrigerator overnight.

Yields: 1 serving

Source: https://www.thekitchn.com/recipe-blueberry-walnut-overnight-oats-268679

Salmon Sheet Pan Dinner

Est time: 40 minutes total

Ingredients:

• 3 salmon fillets 3-4 oz each
• 2 large, sweet potatoes
• 4 cups broccoli
• 1/2 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp ground rosemary
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp red pepper flakes
• 1/2 tsp garlic powder
• Juice of half a lime
• Black pepper to taste

Directions:

Preheat oven to 425°F. Cut the sweet potatoes into 1/2 in. sized cubes. Add to a large mixing bowl with the olive oil, smoked paprika, garlic powder, onion powder and ground rosemary. Toss until sweet potatoes are evenly coated and add to a parchment paper lined pan.

Add the sweet potatoes to the oven for 5 minutes.

While the sweet potatoes are in the oven, cut up your broccoli into florets. Remove the sheet pan with sweet potatoes out of the oven and toss with the sweet potatoes on the pan. Season both with black pepper. Cook for 10 minutes.

While the vegetables are in the oven, season the salmon fillets with the smoked paprika, red pepper flakes, garlic, and lime juice. After the 10 minutes is up, add the salmon in the middle of the sheet pan and cook for 18 minutes.

Yields: 3 servings

Source: https://naturallybeingnat.com/sheet-pan-salmon-broccoli-and-sweet-potatoes/

Ingredients:

• 1 tbsp butter
• 1 tbsp brown sugar
• 2 tbsp Dijon mustard
• 1 tbsp honey
• 1 tbsp soy sauce
• ½ tbsp olive oil
• Salt and black pepper to taste
• 4 salmon fillets (6 oz each)
• Roasted parmesan asparagus

Directions:

1. Preheat the oven to 400°F. Combine the butter and brown sugar in a bowl and microwave for 30 seconds, until the butter and sugar have melted together.
2. Stir in the mustard, honey, and soy sauce.
3. Heat the oil in an ovenproof skillet over high heat.
4. Season the salmon with salt and pepper and add to the pan flesh-side down.
5. Cook for 3 to 4 minutes until fully browned and flip.
6. Brush with half of the glaze and place the pan in the oven until the salmon is firm and flaky (but before the white fat begins to form on the surface), about 5 minutes.
7. Remove, brush the salmon with more of the honey mustard, and serve with the asparagus.

Source: eatthisnotthat.com

Rambutan

These crazy-looking fruits are known as rambutan. They taste and feel like grapes with a slight floral taste. These are from Southeast Asia and when in season can be found in your local grocery store or international markets.

Broccoli Cheddar Soup

Ingredients:

• 4 tablespoons unsalted butter
• 1 medium yellow onion, chopped
• ½ teaspoon sea salt
• ½ freshly ground black pepper
• 3 garlic cloves, chopped
• ¼ cup all-purpose flour
• 2 cups whole milk
• 2 cups vegetable broth
• 3 cups chopped broccoli florets
• 1 cup of shredded carrot
• 2 cups of shredded cheddar cheese

Directions:

1. Melt the butter in a large pot over medium heat. Add the onion, salt, pepper and cook, stirring, for 5 minutes, or until softened. Stir in the garlic and cook for another minute, then sprinkle in the flour and whisk continuously for 1 to 2 minutes, or until the flour turns golden. Slowly pour in the milk, whisking continuously.
2. Add the broth, broccoli, carrot and stir to combine. Simmer for 15 to 20 minutes, or until the broccoli is tender.
3. Gradually add the cheese, stirring after each addition, until all the cheese is melted, and the soup is creamy. Season to taste.

Source: https://www.loveandlemons.com/broccoli-cheddar-soup/

Pharmacy Patient Information

Pharmacy Hours:

Monday to Friday: 8:15 a.m. to 6:00 p.m.

Saturday: 8:30 a.m. to 12:30 p.m.

Sunday: Closed

Pharmacy Phone Center Telephone:

(520) 629-1895 (Automated Refill Requests)

(520) 792-1450 Option 1 (then Option 1)

1-800-470-8262 (Long Distance in AZ)

Allergy Symptom Management

With springtime comes seasonal allergies caused by pollen, trees, grasses, and weeds. For many people allergies can also be year-long and triggered by dust, mold, and animals. Allergies, also known as allergic rhinitis, are common and can get in the way of daily activities. Fortunately, there are many ways to manage allergy symptoms without having to see a doctor.

Common Signs and Symptoms

• Symptoms can be different from person to person but may include the following:
  • Nose – sneezing, runny nose, stuffy nose, postnasal drip, and facial pressure
  • Eyes – itchy/red eyes
  • Throat – sore/itchy throat, hoarse voice
  • Ears- congestion or popping of the ears
  • Sleep – trouble sleeping or feeling tired

Avoiding the Trigger(s)

• Identify the trigger – 4 major categories
  • Pollens - trees, grass
  • Insects – dust mites, cockroaches, ladybugs
  • Animals – skin, fur, feathers, spit
  • Molds
• Recall when symptoms started:
  • Where did they start?
  • What were you doing?
  • What time of year did they start?
• Reduce exposure
  • For home triggers: vacuum home, clean sheets, remove mold
  • For outdoor triggers: stay indoors, close windows, use masks, shower before bed

Sinus rinse kits and saline sprays

• Rinsing the nose with saline sprays or distilled water with saline packet is a medication-free approach that can help treat postnasal drip, sneezing, nasal dryness, and stuffy nose.
• A sinus rinse kit includes a squeeze bottle that can be used to flush out the nose and help clear out mucus and allergens to relieve symptoms.
• For both saline spray and sinus rinse kits, never use tap water for nasal Use distilled water or water that has been boiled for at least 3-5 minutes.

Everybody is different and medications that work for others may not work for you. It is recommended to talk to a healthcare provider or pharmacist about the best allergy treatment options for you.

How to Refill Medications

Medications are not automatically sent. You must order your refills.

The refills are sent through the US Postal service after you order them. Since the medications come by mail, please order your medications at least 8 days BEFORE you run out of medicine. You may order earlier, and the refill will be sent before you run out. Review all your medications at each provider visit to make sure the medications are renewed, since prescriptions may expire or run out of refills.

Unfortunately, we are unable to refill your prescriptions at the Outpatient Pharmacy window. Please check your medicine regularly and order early. Do not go to the Emergency Department (ED) for routine refill requests. ED will not refill your prescriptions.

There are multiple ways to order your refills or make renewal requests!

• Order using MyHealtheVet (myhealth.va.gov)
  • Log in and select “Pharmacy”
  • Select “Refill Prescriptions”
• Order using the new app - RxRefill by VA Health
  • Download the Rx Refill App (Apple Store or Google Play)
  • Log in or register
  • Select “Refill VA Prescriptions”