Rita Smith, Registered Dietitian

11/24/2025

Nutrition Notes to Eat Well and Be Well: GERD Awareness Week

As we move into the overeating-time-of-the-year, we recognize GERD (Gastroeophageal Reflux Disease) Awareness Week. This occurs during the week of Thanksgiving to raise awareness of the risks, symptoms and management of this chronic condition.

Normally a band of muscles at the lower end of the esophagus keep food and stomach acid in the stomach, not allowing the acid to move up the esophagus where it can cause damage to the delicate tissue lining. In GERD, both food and stomach acid can move UP the esophagus, causing irritation and potentially harm if not treated. Let’s learn more about GERD all this week.

11/23/2025

I'm all about a balanced diet: 'hole' foods and wholesome foods. And Carters Mountain Orchard did not disappoint in achieving that: an apple cider donut and a fresh apple! Oh, and the views of the Blue Ridge Mountains were awesome.

11/21/2025

Nutrition Notes to Eat Well and Be Well: A Healthy Gut Microbiome

As you plan holiday menus, think about the bounty of seasonal produce and whole grains to elevate your menus. The following salad menu can use any number of whole grains, and it is perfect to make ahead, make lots, and then enjoy it for several meals.

WHOLE-GRAIN SALAD with SEASONAL FRUITS
Makes 6 servings

Ingredients:

2 cups uncooked farro, wheat berries, wild rice, quinoa, etc.
1 cup dried cherries, cranberries or diced dried diced apricots
1 medium shallot, finely sliced
⅓ cup canola oil
Zest and juice of 1 lemon
Zest and juice of 2 oranges
Salt and pepper to taste
1 cup frozen, shelled edamame beans, defrosted
1 cup toasted pecan or walnut pieces

Directions:

1. In large pot, cook desired grain in boiling water according to package directions. Drain and cool. Place in serving bowl.

2. When grain is cooled, toss with cherries, shallot slices, oil, and zest and juice of lemon and oranges. Season with salt and pepper.

3. Chill in refrigerator for several hours. Before serving stir in the edamame and nuts.

11/20/2025

Nutrition Notes to Eat Well and Be Well: A Healthy Gut Microbiome

A healthful diet with a wide variety of plant foods will feed the gut microbiome and increase the diversity of bacteria. Even with the holidays coming along soon, we can focus on planning menus with a lovely variety of healthful seasonal plant foods.

Seasonal plant foods that you might consider for your upcoming holiday and company menus:

FRUITS: apples, pears, citrus (oranges, grapefruit, lemons, clementines), pomegranate, cranberries, kiwi, fig, dates

VEGETABLES: Brussels sprouts, greens, onions, parsnips, potatoes (white and sweet), pumpkin, squash (winter, acorn, butternut)

GRAINS: whole wheat, oats, farro, barley, wild rice

11/19/2025

Nutrition Notes to Eat Well and Be Well: A Healthy Gut Microbiome

There are many things that can negatively impact the healthful and helpful gut microbiome including the diet and alcohol, as previously mentioned, as well as certain medications, and use of antibiotics.

11/18/2025

Nutrition Notes to Eat Well and Be Well: A Healthy Gut Microbiome

When the gut environment is askew, and there is an imbalance with less of the beneficial microbes, the bad bacteria can take off and take over, reducing this protective environment. A diet high in sugar, saturated fats, salt, additives, and/or alcohol can prove harmful to our beneficial bacteria, reducing their number and diversity. Not good. 🙃

11/17/2025

Nutrition Notes to Eat Well and Be Well: A Healthy Gut Microbiome

We hear a lot about our health and the gut microbiome. The microbiome is a collection of microbes that includes viruses, fungi, parasites, and bacteria that live in our body. Our colon contains the majority of these microbes, and most of the microbes are trillions of bacteria.

The gut bacteria break down complex carbohydrates and dietary fibers to produce beneficial and protective short chain fatty acids. Having a large number and a variety of these microbes is linked to better health and a reduction in our risk of developing numerous diseases and disorders including cardiovascular disease, diabetes, certain cancers, fatty liver disease, and anxiety and depression.

11/14/2025

Nutrition Notes to Eat Well and Be Well: World Diabetes Day

When you are living with diabetes, it can be a help to make nourishing recipes that are good for blood sugars, and perhaps provide leftovers for the next day’s lunch or dinner. Cook once for two meals!

WHITE CHILI (perfect for the Fall and cooler temperature days)
(Makes 6 servings)

Ingredients:
2 T olive oil
1 cup diced yellow onion
½ cup diced celery
1 jalapeno pepper, seeded and diced
2 cloves garlic, minced
1 tsp ground cumin
½ tsp ground coriander
¼ tsp salt (optional)
2 (15-ounce) cans white cannellini beans, drained and rinsed to remove the salt
1 (14.5-ounce) can no-salt-added diced tomatoes
3 cups no-salt chicken or vegetable broth
½ tsp dried oregano
2 cups shredded cooked chicken, no skin (a great way to use leftover chicken)
¼ cup chopped fresh cilantro
1 large avocado, peeled and diced

Directions:

1. Heat oil over medium heat in a large saucepan. Add onion, celery, and pepper. Saute for 7 minutes, stirring occasionally.
2. Stir in garlic, cumin, coriander and salt. Simmer for 2 minutes. Stir in 1 can of beans. Mash with potato masher. This will thicken the chili.
3. Stir in the remaining can of beans, tomatoes, broth, oregano, and chicken. Bring to a boil. Reduce heat and simmer, covered, for 20 minutes.
4. Before serving, stir in cilantro. Serve topped with diced avocado.
5. Store leftovers in refrigerator.

Notes:

* The low-carbohydrate vegetables (onions, celery, and tomatoes) and high-fiber cannellini beans are slow to turn into blood sugar.
* Other good low-carb additions include: diced yellow bell peppers, finely diced mushrooms, or shredded zucchini.
* The olive oil and avocado provide good-for-your heart fats with no impact on blood sugars.

11/13/2025

Nutrition Notes to Eat Well and Be Well: World Diabetes Day

Having diabetes is a 24/7 proposition, and it sure can be emotionally draining. We may feel sad, angry, and scared with this diagnosis and theneed for constant attention to keep blood sugars in good control. It can be helpful to see a mental health care provider on a regular or periodic basis to sort things out. There is a lot to plan out and think about every day. Ease your day a bit if you can:

* Use a grocery shopping and/or delivery service.
* Ask family members to help with areas that are troublesome to you. For example: food prep tasks, mealtime clean-up, etc.
* Cook extra amounts of main dishes to serve another night or freeze for a later date.
* Order medications for mail delivery.
* Find a walking buddy at work or at home.
* Learn how to cook or find new cooking ideas with FREE virtual cooking classes through the American Diabetes Association at:

Discover diabetes-friendly recipes, meal planning tips, and expert advice at Diabetes Food Hub. Find healthy, delicious recipes tailored for managing diabetes. Visit us today!

11/12/2025

Nutrition Notes to Eat Well and Be Well: World Diabetes Day

Other tips for maintaining good control of blood sugar levels when working:

* Eat meals at regular and consistent times.
* Include time for healthy snacks that are brought from home.
* Stay well-hydrated with water and other non-calorie beverages.
* Take prescribed medications, including insulin, when recommended. Have a proper place for insulin storage at work.
* Keep moving as able throughout the day: stretch often, ask for a standing desk, and move your body every hour.
* Keep emergency items on hand at work to prevent or correct very low blood sugars: glucose tablets and/or sweetened drinks.
* Wear medical alert jewelry.

Shift work and rotating work hours can really throw a wrinkle into diabetes management, Our natural circadian rhythm that seamlessly works with daylight to produce our wake-up-and-be-alert cortisol and nighttime let’s-wind-down-and-go-to-sleep melatonin hormones are disrupted, and this throws off insulin production and usage by the body. It is important to establish some type of routine and schedule to maintain a 1) same-time eating schedule, 2) take medications, and 3) stay active.

11/11/2025

Nutrition Notes to Eat Well and Be Well: World Diabetes Day

Thoughts on managing diabetes when you work:

Nutrition-wise, it can be helpful to bring some or most of your worktime meals and snacks to work vs relying on eating out or vending machines. This lets you plan on a non-starchy foundation to the plate, with one-quarter of the plate lean protein and half the plate non-starchy vegetables. The remaining one-quarter of the plate can be healthful starchy vegetables such as legumes, green peas, corn and potatoes or whole-grains such as whole-wheat bread, whole-grain pasta or brown rice. Meals are best if low in sugar and low in low-nutrient processed foods (chips, cookies etc.), with small amounts of healthy good-for-your-arteries oils (olive, canola, sunflower, etc.). Hydration is also important for blood sugar management and healthy kidneys, so have plenty of water on hand to drink throughout the day.

11/10/2025

Nutrition Notes to Eat Well and Be Well: World Diabetes Day

World Diabetes Day, established in 1991 by the International Diabetes Foundation, is a global awareness campaign that focuses on living with diabetes. This year, on November 14, the emphasis is on the importance of maintaining well-being both at home and at the workplace. Diabetes is a serious chronic disease that needs to be managed well whether at home or at work. People living with diabetes benefit from the care and support of not just their family members but also their work peers and employers. Seven in 10 people with diabetes are of working age. Three of four people living with diabetes have experienced depression, anxiety and other mental health issues because of their diabetes.

Managing diabetes involves daily tasks that need to continue even if you are at work: monitoring blood sugar levels, taking medications at appropriate times, eating well at regular hours, and staying physically active. It is a lot to think about and to plan for every single day. And really active and busy days at home or work can definitely upset the management of diabetes.

Further discussion this week coming up