Staying on Track During the Holidays
Staying on track with your health goals can help ensure the holidays are stress-free this year. Eating well can be challenging during this fun-filled time; however, learning to make good choices is possible with some mindful strategies.
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Plan Ahead: Before attending gatherings, think about what healthy options you can choose or bring along.
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Choose Nutrient Dense Foods: Focus on foods that are high in nutrients, but lower in empty calories, such as fruits, vegetables and lean proteins.
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Fill up on Vegetables: Start your meals with salads or vegetable-based dishes to help control hunger and add fiber.
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Limit Processed Foods: Choose whole foods over processed options, which are often higher in sugar and unhealthy fats.
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Choose Treats in Moderation: Allow yourself to enjoy a few holiday treats, but opt for your favorites and savor them in moderation.
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Smart Drinks: Choose water and herbal teas instead of sugary beverages, and be mindful of alcohol consumption.
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Bring Healthy Dishes: Contribute nutritious options to holiday meals to ensure there are healthy choices available.
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Stay Active: Incorporate physical activity into your holiday plans, whether it’s a family walk or a fun winter sport.
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Listen to Your Body: Pay attention to hunger and fullness cues. Try not to skip meals to prevent overeating and avoid eating out of habit or boredom.
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Create New Traditions: Consider healthy cooking traditions, dishes, or activities that focus on wellness rather than just indulgence.
Maintaining focus during the holidays may seem challenging however by being mindful and intentional with your choices, you can enjoy the holiday season while meeting your goals.
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Set Realistic Goals: Define specific, achievable health goals for the holidays, such as maintaining your weight or incorporating more physical activity.
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Manage Stress: Incorporate stress-reducing activities like yoga, meditation, or simply taking time for yourself to recharge.
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Get Enough Sleep: Prioritize rest to support your immune system and overall well-being. Adequate sleep plays an important role in preventing overeating as it involves important hormones that help regulate hunger and satiety. Aim for consistent sleep patterns, even during busy times.
This vibrant salad is packed with nutrients and lots of antioxidants. It offers a delightful combination of flavors and is a perfect healthy choice to bring with you to a holiday gathering.
Holiday Spinach and Pomegranate Salad
Ingredients:
- 6 cups fresh spinach.
- 1 cup pomegranate seeds.
- ½ cup sliced almonds (toasted if desired).
- ½ cup crumbled feta cheese (optional).
- ¼ red onion, thinly sliced.
- ½ cup diced cucumber.
- ½ cup balsamic vinaigrette (or your favorite dressing).
Instructions:
- In a large bowl, combine the baby spinach and sliced red onions. Gently fold in the pomegranate seeds, sliced almonds, cucumber and feta cheese if using. Drizzle the balsamic vinaigrette over the salad and toss gently to combine.
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Food Safety for the Holidays
The holidays are a great time to catch up with friends, family, and co-worker over parties and meals. It’s a time to share old family recipes and try new treats. However, there can be increased risk for exposure to food allergies and foodborne illnesses. To keep everyone safe, try these suggestions:
PREPARATION:
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Keep Hot Food Hot and Cold Foods Cold! This is an old saying, but still rings true. Hot foods should be cooked to an internal temperature at 140 °F or warmer. Cold foods should be kept in the refrigerator until served or on ice to retain chill if on a buffet table longer than 2 hours.
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Watch the Clock! Discard any perishables left out at room temperature for 2 hours unless it is kept hot on a chaffing tray, crock pot, or cooled on ice. If the buffet table is standing for longer than 2 hours, arrange for smaller trays and replace frequently to prevent issues with time and temperatures.
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Keep it Fresh! Replace empty serving dishes and utensils with fresh ones. The bacteria from people’s hands or double dippers can contaminate the food.
PLAN:
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Size Matters! Prepare a few small platter and dishes ahead of time to replace with fresh ones during the party or meals.
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Share, Share, Share! Food allergies and dietary restrictions are common, so just ask guests ahead of time if there are any food concerns. Having a non-caloric sweetener, lower fat items, or a vegetarian option available can be helpful. You may also consider labeling platters to let guests know if a food has unseen common allergen items like tree nuts, peanuts, milk, soybeans or shellfish. Often, guests with severe allergies may decline to eat or bring their own food. Knowing this and planning may make everyone comfortable for the party.
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Hosting! If you are hosting at your house with others bringing a dish, ask if they will need access to an outlet, time in the kitchen for “finishing” the food, or extra space on your table. Having a food cooler available can be planned for, but finding extra space in the refrigerator may be a challenge before a party.
PROTECT:
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Discourage Double Dipping! Instead of a bowl for sauces, creams, and gravies use gravy boats, pour/squeeze bottles, or individualized portions. If this is too casual for your party, make sure every container has a separate, clean utensil to avoid cross-contamination.
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No Touch! Hands and fingers are an easy source of cross-contamination. Every container on a buffet should have a separate utensil to dispense the food. Try to make this utensil different from eating forks and spoons to minimize it being used for tasting or staying in someone’s hands as they walk away.
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Top It Off! Put lids and covers on foods, especially if it is an outdoor event.
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Transport! If you are bringing food to the party, think about how you can safely travel keeping temperatures safe and not spilling on the way. If extra time is needed to finish the dish once you arrive, please communicate ahead of time to the hosts to make sure they are aware of the need. If possible, try to simplify your special dish to minimize transport or cooking needs. Or, try saving the special dish for when you’re hosting the party.
With a little preparation and planning, you can keep your holiday foods safe and delicious!
December Seasonal Produce
The following fruits and vegetables are in season for the month of December: Arugula, beets, bok choy, broccoli, broccoli raab, brussels sprouts, carrots, clementines, grapefruit, green onions/scallions, greens, herbs, kohlrabi, leeks, lettuce, oranges, parsnips, radishes, rutabagas, spinach, sweet potatoes, tangerines and turnips. (Source: Arizona Farm Bureau’s Fill Your Plate)
Try picking out a new-to-you fruit or vegetable and using it in one of your meals over the next month.
Produce Highlight of the Month: Broccoli
Did you know that broccoli contains a phytochemical called sulforaphane? This phytochemical can help reduce the risks of prostate cancer, breast cancer, colon cancer and oral cancers, protect against free radicals and help prevent cardiovascular disease.
Sulforaphane production in broccoli requires chopping, cutting or chewing the broccoli. Chopping raw broccoli and letting the chopped broccoli sit for about 40 minutes before adding to your recipe can enhance the sulforaphane in the broccoli before consumption. Don’t have time to chop and wait 40 minutes? Try adding dried mustard powder! Adding mustard powder to your broccoli can enhance sulforaphane production without the hassle of chopping.
The next time you prepare broccoli make sure to get the most phytochemical benefit by chopping or adding mustard powder to your dish or try this creamy broccoli soup! (Source: Nutritionfacts.org-Second Strategy to Cooking Broccoli; Second Strategy to Cooking Broccoli (nutritionfacts.org)
Creamy Broccoli Soup
Ingredients:
- 3 tablespoons olive oil.
- 8 cups broccoli (about 1 ¼ pounds).
- 2 medium leeks, white and light-green parts only, sliced.
- 2 stalks celery, thinly slices.
- 2 cloves garlic.
- 4 cups (32 oz) reduced-sodium vegetable or chicken broth.
- 1 teaspoon whole fresh thyme leaves, or ¼ tsp dried thyme.
- ¼ tsp dried mustard powder.
- ½ teaspoon salt.
- 1 cup half and half or milk.
Instructions:
- Heat olive oil in a large saucepan or other large pot over medium-high heat.
- Add the leeks and celery. Cook, stirring occasionally, until softened, about 6-8 minutes.
- Add the broccoli and garlic. Cook, stirring constantly, until fragrant, about 30-60 seconds.
- Add the broth and bring to a boil over high heat, then reduce the heat to medium.
- Cover the pot with a lid and cook until the broccoli is tender, about 10-15 minutes.
- Add the thyme, dried mustard powder and salt.
- Puree the soup with an immersion (handheld) blender until smooth, about 2-5 minutes.
- Add half-and-half or milk and process just until incorporated, about 15 seconds.
- Serve warm.
*Adapted from VA Healthy Teaching Kitchen Creamy Broccoli Soup recipe.
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Add a Little Spice to Your Life!
As the weather starts to cool, it's the perfect time to incorporate more spices into your cooking. The chilly air makes us crave warm, comforting meals and spices can add a lot of flavors to any dish. Whether it's cinnamon in your morning oatmeal, ginger in a hearty soup, or cumin in a tasty chili, spices can turn ordinary meals into something special. This season is a great opportunity to experiment with adding some spice to your life, making your meals not only more flavorful, but also more interesting!
Spices do more than just make food taste good; they also have health benefits. For example, cinnamon is full of antioxidants and can help keep your blood sugar levels in check. Ginger is known for helping with digestion and reducing inflammation, while turmeric, a common spice in curry, has powerful antioxidants that can boost your immune system and help your joints stay healthy. By adding a variety of spices to your meals, you're not just improving the flavor, but you're also giving your body a natural health boost. So, as the weather gets cooler, take advantage of this time to spice up your meals and enjoy both the great taste and the health benefits they bring!
Try this lentil soup this winter!
Curried Lentil and Pumpkin Soup
Prep: 10 minutes | Cook: 35 minutes | Total: 45 minutes Yield: 8 servings | Serving Size: 1 cup
Ingredients:
- 1 tablespoon olive oil.
- 1 medium onion, diced (about 1 cup).
- 2 garlic cloves, minced (about 1 teaspoon).
- 1½ teaspoons curry powder.
- 1½ teaspoons ground dried ginger.
- ¼-½ teaspoon cayenne, to taste.
- 4 cups (32 ounces) low-sodium vegetable broth.
- 1 cup uncooked brown lentils, picked through to remove any stones and rinsed.
- 1 (15-ounce) can 100% pure pumpkin puree.
Instructions:
1. Heat a large pot over medium heat. 2. Add the oil and heat until shimmering. 3. Add the onion, garlic, curry powder, ginger, and cayenne. Cook, stirring often, until the onions are softened, about 5-7 minutes. 4. Add the broth, brown lentils, and pumpkin puree. Stir to combine. 5. Bring to a boil over high heat, then reduce the heat to maintain a simmer. 6. Cover the pot with a lid and cook until the lentils are tender, about 20-25 minutes. 7. Serve warm.
For more recipes, please visit www.nutrition.va.gov.
Quarterly Nutrition Class Highlight
The SAVAHCS Nutrition Team wishes you a joyful and meaningful holiday season! Interested in learning more about mindfulness and intuitive eating during this busy time of year? SAVAHCS now offers a class via VA Video Connect (computer, tablet, or smart phone) to further expand your knowledge on connecting with the body’s cues for a healthier and happier body image and relationship with food.
The class is offered on the 4th Wednesday of every month from 1-2pm. If you are interested in joining, please contact 520-792-1450 ext. 1-3485 or reach out to your PACT RD to get signed up!
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Tucson VA Medical Center Pharmacy Information
Pharmacy Location: Tucson VA Outpatient Pharmacy 3601 South 6th Ave. Tucson, AZ 85723 Building 80, First floor Room 1702
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)
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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”
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VETERAN’S CRISIS LINE 988 THEN PRESS 1
Thank you for choosing the Southern Arizona VA Health Care System for all your health care needs!
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