How Interviews Can Make You Sick

How Interviews Can Make You

Here are several ways that interviews can make you sick and how to avoid them:

Anticipation Anxiety

In our anticipation for the interview we worry, we stress, and we overthink. It is super easy to get nervous several days or weeks in advance. This anxiety leads to sleepless nights, skipped workouts, and stress eating. Our minds are filled with chatter, questions, and doubt. During this time, we stop taking care of ourselves, physically and mentally.

Making a plan and scheduling time to prep every day prior to the interview is the best way to reduce interview anxiety.

Our confidence grows with practice and education. So, learn about the organization/employer, the position, and yourself. Practice interview questions and answers aloud.  Getting used to hearing your own voice aloud while honing the answers you provide builds interview confidence.

Interview Diet & Dehydration

Not only do we fill the days before the interview with an “off-brand” diet, but then we tend to eat abnormally on the day of the interview. Some of us eat a larger breakfast than normal while some of us skip it completely.

During the interview, we act as if we are on a first date and eat scarcely. We avoid any spills, slops, and unsightly mouth wrestling while chomping on our food. Since we spend most the time talking, we eat and drink sparingly. (It’s always best not to choke or hack up food when on an interview.)

This leaves us undernourished and dehydrated. Not ideal for performance time. To counteract, eat all meals and snacks as usual prior to the interview. At the interview, bring your own water bottle filled with a sports drink. A little extra glucose, electrolytes, and fluid will help handle the elevated cortisol levels and increased energy needs.

Playing the Quarterback

The mind games that we play afterward can make us sick. Like a quarterback, many of us tend to replay scenes of the interview over and over again. “Should I have said this? Did they find my joke funny? Was I wearing the right clothes? What did he mean by…?”

Many questions circulate in our heads. If we spend too much time dwelling, we can make ourselves sick. The best way to handle this is to schedule a time immediately after the interview to give yourself a synopsis or summary. In your car, put a 5 min timer on your phone and answer these questions:

·        Overall, how do I feel?

·        Do I think I got the position?

·        Do I want the position?

·        What did I learn from this interview that I will use in future interviews?

If you keep your thoughts on the big picture and focus on your gut feelings, then you will be able to avoid the hours of mental torture on trivial aspects. In the grand scheme of things, you either feel good or you don’t. Learn to trust your gut and accept what you cannot change.


The underlying issue behind interview illness is doubt. Self-doubt leads to impulsive behavior and bad decisions. Your overall goal prior to the interview should be to build your confidence. There are a few ways to do this.

  • Recognize your ability and drive to learn. You are not supposed to know every aspect of the position at the interview. Employers would rather have someone who is eager and able to learn than someone who knows it all. Believe it or not, good employers want to train you and shape you. They want to know that you are flexible in learning and using their protocols and procedures.
  • Remind yourself that things always work out. Life is not going to end if you have a horrible interview. Applying for several positions and taking several interviews is going to help reinforce this notion. Remind yourself that you have always succeeded and overcome challenges in the past and you always will in the future. Your mind believes what you tell it. So, tell it that you are a wonderful person who always succeeds.
  • Do not limit your opportunities. Check out all of your options and compare them. Apply to several positions. Do not retract your application unless you had a dramatic life change since you applied. You can reserve your decision until after you are offered the job. If you are offered a job before you have completed other interviews, then ask for more time to decide (or request earlier interviews). It is okay to let your interviewers know that you have other interviews. You are not obligated to any one job until you accept it.

Notice that all of these requires certainty. Be certain in your decisions. Take your time, trust your gut, and do not get caught up in the small details. Have confidence in yourself. You will take care of yourself. You will be prepared. You will do well and you will make the right decision.

About the Author

Devon L Golem PhD RD

Devon L. Golem, PhD, RD

Dr. Golem is the Professional Education Chair of the VAND.  She has founded the Institute of Continuing Education for Nutrition Professionals this summer.  She lives in Charlottesville, VA with her husband, Alex, and their dog, Lunch Lady Doris.

What is Gut Health?

GUT Health

Gut health is becoming more and more popular these days, but, what really is it?

The gut is referring to the gastrointestinal (GI) tract.  This tract starts at the mouth and ends at the…other end.  So, it includes the mouth, esophagus, stomach, small intestine, large intestine, rectum, and anus.

The main function of the gut is to absorb nutrients from the food we consume while ridding the body of solid waste.  Yet, it has many other important functions like keeping harmful substances out of our bodies and cultivating a bounty of useful bacteria.  If it does these things well, then it is healthy.  If it does not do these things well…illness ensues.

Bacteria is normally thought of in a negative manner, but a healthy gut is filled with millions of different types of healthy bacteria.  This bacteria can aid with the digestion of nutrients, support a healthy immune system, and even stimulate the nervous system to function properly.

Negative bacteria does find its way into the gut and when it does, it cause some major symptoms…diarrhea/constipation, excessive gas, intestinal inflammation, and even acne.  More and more research reveals a connection between negative bacteria in the gut and conditions such as depression, diabetes, inflammatory bowel disease, and obesity.

How to avoid negative bacteria in the gut

There are many causes of an imbalance between positive and negative gut bacteria.  Some of them cannot be helped such as aging or being ill.

Stress, unhealthy dietary habits, and the use of antibiotics are among the causes that can be helped.  Reducing and managing stress does wonders for gut health.  Avoiding antibiotics unless absolutely necessary saves healthy bacteria from being wiped out for months to years.  That’s right…one week-long treatment of antibiotics can clear out all the good going on in the intestine.

Healthy eating is key to good intestinal health.  A variety of plant foods is necessary to have a variety of strains of health bacteria in the gut.  Consuming prebiotics and probiotics promotes gut health too.  Prebiotics are food components that promote bacterial growth. They are found in a lot of plant foods including asparagus, onions, garlic, and some legumes.  Probiotics are foods that contain live bacteria such as yogurt and kefir.


More and more evidence indicates that a healthy body is dependent on a healthy gut which is dependent on a healthy diet.  Eat well!

About the Author

Devon L Golem PhD RD

Devon L. Golem, PhD, RD

Dr. Golem is the Professional Education Chair of the VAND.  She has founded the Institute of Continuing Education for Nutrition Professionals this summer.  She lives in Charlottesville, VA with her husband, Alex, and their dog, Lunch Lady Doris.

Combining Services to Increase Access to Local Produce

Summer Vegetation for Everyone

Summer is a wonderful time to buy fresh produce- everything seems to be in abundance! The juicy tomatoes are making their mark on every sandwich and salad, the summer squash add their bright color and flavor to any dinner dish, and the bountiful fresh herbs can be thrown into every single meal to add a flavor profile that is complex in taste but easy in practice. What an opportune time to fill up on the local Virginia produce!

But, what about those that cannot always afford to purchase fresh produce or shop at local farmer’s markets?

The Farmers Market Nutrition Program

The Farmers Market Nutrition Program (FMNP) is supported by the VA Department for Aging and Rehabilitation Services-Division of Aging, the VA Department of Agriculture and Consumer Services, and the USDA. The FMNP provides checks to Seniors and WIC families for the purchase of local produce at Farmers Markets. The Augusta-Staunton Health Department, one of seven serving the Central Shenandoah Health District, began issuing Farmer’s Market checks 2 years ago to their WIC participants hoping to enable them to obtain fresh fruit and vegetables. This Health District is in fact the largest in Virginia, in terms of square mileage, and is filled with rural areas.

Another Challenge – Access

For some living in rural areas, access to food assistance programs is a major challenge. Through a survey the Augusta-Staunton Health Department conducted with their WIC clients, they came to understand that while their clients were enthusiastic about the possibility of receiving local produce, many did not have the time nor means of transportation to travel to their nearest Farmers Markets during their operational days.

Increasing Access – The Farmer’s Market Initiative

To address this issue and increase access to produce, the Augusta-Staunton Health Department WIC Program decided to bring the farmers market directly to the WIC location. The goal is to bring the local farmers to the Health Department on a day when WIC clients will already be coming to the Health Department for other WIC services, thereby reducing the difficulty of transportation issues.

Along with several partners:

  • Project GROWS, a non-profit farm located in Verona
  • Troyer’s Produce located in Waynesboro
  • JMD Farms located in Staunton

Project GROWS, who acts as the Fiscal Manager, was chosen for this joint venture

  • both Project GROWS and the WIC Program have common goals of improving the health of young children through access to nutritious foods
  • because of their experience is successfully running two other Farmers Markets in Augusta County.


The WIC participants are able to come in for their appointments, check-ups and nutrition education programs, receive their Farmers Market Vouchers, and then proceed to spend their Farmers Market checks to purchase fresh produce from the farmers right there on the Health Department property!

Since the start of the Health Department Farmers Market Initiative on July 8th, the return rate of the Farmers Market checks has increased dramatically. This successful initiative means that

  • WIC participants are able to have easier access to fresh produce that promote their good health
  • local farmers are finding a new way to increase their selling capacity, which ultimately enhances the local economy.

You can find pictures from their Farmer’s Market on Facebook at the Central Shenandoah Health District and you can contact the Staunton Health Department at (540) 332-7830 to find out more information on who is able to receive these Farmers Market checks as well as ways you can help enhance their initiative.

You can also contact Project GROWS at if you are looking to volunteer your time on the farm harvesting and tending to their beds!

It always feels good doing something to help out your community and volunteering with a local farm can provide a whole new appreciation for the fresh local food we are able to enjoy here in Virginia!

Jenna Clark from Project GROWS

Photo 1: Jenna Clark, from Project GROWS, sets up for the first Health Department Farmers Market. Credit to the Facebook page of Central Shenandoah Health District.


Trayers Produce and Project GROWS

Photo 2: Troyer’s Produce and Project GROWS attract some happy clients during the Farmers Market. Credit to the Facebook page of Central Shenandoah Health District.



Kat Huntley

Kat Huntley is a senior at James Madison University, where she majors in Dietetics and serves as the Vice President of the Dietetics Association. She enjoys being an engaged community member and looks to stay active in her volunteer work geared towards improving the equity of healthy food access. She has a passion for advocating for the health of the vulnerable and believes that food is a fundamental part of life that has the power to bring people together! Contact:

Kids Eat Right in August

Kids Eat Right logo

This infographic is from the Academy of Nutrition and Dietetics. Visit for more information on healthful eating or to find a registered dietitian nutritionist.

August is Kids Eat Right month!  The Academy of Nutrition and Dietetics Foundation sponsored this campaign to promote public education.  The Foundation is dedicated to providing  new resources to help kids eat better and move more.  Funding and resources are provided to active members to use in schools and in the community.  Take a look at some of these resources.

Many of these resources are available online.  Take a look at these links to learn how to encourage children to live healthy.

Webinars  (Free CPEU opportunities for dietetic professionals!)

Toolkits (Learn how healthy living is incorporated at home, school and during recreation.)

A Kids Webpage  (For all ages.  Tips, recipes, and helpful information.)

May you have a happy and healthy August!


About the Author:

Devon L Golem PhD RD

Devon L. Golem, PhD, RD

Dr. Golem is the Professional Education Chair of the VAND.  She has founded the Institute of Continuing Education for Nutrition Professionals this summer.  She lives in Charlottesville, VA with her husband, Alex, and their dog, Lunch Lady Doris.

Taste the World: Iceland

cold icelandIceland is known to be ‘The Land of Extremes,’ located in the North Atlantic Ocean close to the Arctic Circle. It is a magical place where the sun only comes out for 4 hours in the winter season and never sets in the summer. It is known to be one of the most peaceful countries with a top measurement in quality of life according to The Global Peace Index (Visions of Humanity, 2016). Iceland’s culture is tightly bonded with a strong sense of religion, tradition, and unity with nature. There is no doubt that the people of Iceland are one with their land. Iceland’s three main natural resources are fisheries, renewable energy, and water. Due to their exceptional and unique diet, health conditions in Iceland are outstanding with life expectancy in the 80’s and low infant mortality.

Iceland’s Plate and Dietary Guidelines

Icenland PlateIcelandic people love to keep it simple! They incorporate many fresh foods into meals including seafood (cod, salmon), lean meats (lamb, pelican), and grass fed cattle products (yogurts, cheese).


Iceland uses a Myplate similar to the U.S.; they call it the Food Circle. It consists of 6 food groups:

  1. Fruits & Veggies
  2. Cereal Products
  3. Dairy
  4. Animal Sources
  5. Nuts
  6. Oils & Fats


Water is found in the center of the circle. Icelanders believe in the health benefits of water therapy. They utilize their natural hot springs (Blue Lagoon), fresh tap water without the chemicals, and increasingly growing market of pure bottled water.  The area around the Food Circle emphasizes the importance of physical activity.

Shots of oil

Iceland’s Dietary Guidelines recommendations:

  • Eat a variety of foods.
  • Eat fruits and vegetables daily (500 g a day, at least 200 g vegetables and 200 g fruit).
  • Eat fish at least twice a week.
  • Eat wholegrain bread and fiber-rich foods.
  • Prefer low-fat dairy products with as little sugar as possible.
  • Use oil instead of butter and margarine.
  • Use salt in moderation.
  • Take cod liver oil or other vitamin D supplements.
  • Water is the best drink.
  • Maintain a healthy body weight.
  • Eat in moderation.
  • Be physically active every day.

(Food and Agricultural Organization of the United Nations (FAO), 2016)

No Sun No Problem!

Imagine waking up to a midnight sky and never actually seeing the sun! When asking a hotel receptionist about how the Icelandic people cope with no sun they reply, “Well, we never really get used to it” (McGovern et al., 2016). With no sun, Iceland has decreased access to the recommended intake of Vitamin D, which can lead to deficiencies and other health problems.

What is vitamin D? Vitamin D is a multifunctional fat-soluble vitamin. It works to keep the body’s bones, brain, and immune system strong. Vitamin D can be created in the body when sunlight touches the skin, it can also be consumed from other food sources such as:

  • Fatty fish – cod, salmon, trout, tuna
  • Fortified milk, cereal, and juice
  • Egg yolk
  • Beef liver
  • Fish and olive oil

Iceland consumes fish products almost 3 times a day. This high intake of fish allows them to receive high levels of iron, vitamin D, omega 3 fatty acids, and protein. In the winter months, when sunlight is scarce, it is common to find Icelandic people taking shot glasses of olive oil.

These shots will help Icelanders get all the vitamin D they will need throughout the day, but it is certain knowing their culture they will be eating some sort of fish for breakfast, lunch, or dinner.

Fish, fish, and more fish!


About the Author


Sigourney McGovern is a senior at James Madison University (JMU) with a major in Dietetics. During her freshman year in college she attended Virginia Commonwealth University (VCU) pursuing a Psychology major. After a year at VCU she discovered her love for nutrition and human anatomy. In 2014 she transferred out of VCU to JMU where she pursued her passion for Dietetics. This will be her third year dancing as a Dukette, the official dance team at JMU. This dance team is currently ranked 1st in the Nation for the second year in a row. Sigourney has also traveled to over 20 countries around the world, which has allowed her to learn about new cultures and their day-to-day nutrition. Upon graduation, her goal is to obtain a dietetic internship and fulfill her interests in women’s health and infant nutrition.

My Culinary Experience in Iceland


In 2015 at the end of December, I traveled all the way from my hometown of Stafford, VA to the absolutely stunning city of Reykjavik, Iceland. In this last short segment I want to share a couple of memorable experiences, pictures, and interesting nutrition related events I encountered on my New Years visit.


There is without a doubt that Iceland is one of the most extreme and magical places I have ever been privileged to visit. The views were beautiful, the people were kindhearted, and my goodness the food was AMAZING!

Sigourney in Iceland

On our way to the hotel from the airport (semi jet lagged) my father asked the true Icelandic cab driver, “What kind of fast-food restaurants do you guys have here?” He smiled replied, “Fast food was banned back in 2009. Although we only had few the government decided it was not only bad for us and made us fat, but it was too expensive to maintain.” To my surprise I did some research upon my return to discover that in 2009 Iceland had a financial crisis and closed down all three of their McDonalds branches along with 7-11 and Starbucks. It turns out it was too expensive to import fast food goods. That’s not such a bad thing; after all why import fattening Big Macs when Iceland can harvest their own food and save a couple thousands of dollars. It was delightful to hear that on this trip I would be encountering true traditional food.

“Fast food was banned back in 2009.”

One of the local dishes I ate in Reykjavík was at a café called Fish and More. It was very small with only one woman running the whole café! Looking closer at the menu it lists:

  • Fish of the dayDining in Iceland
  • Fish stew (fishpie)
  • Salmon
  • Salmon Pesto
  • Fish Soup
  • Sub with Salmon
  • Slice of cake
  • Juice

It is safe to say if you didn’t like fish then Iceland wasn’t going to be your favorite place to eat. To the left is a picture of what my sister’s plate looked like. From a dietitian’s perspective it is a very balanced plate consisting of a protein (salmon), starch (brown rice), and vegetables (broccoli, radish, and sweet potato). This meal is very nutrient dense and high in iron, vitamin D and C, omega 3, folate, and fiber.


Iceland cuisine

After a 7-day visit my family and I were pretty fished out, but it was great to try new foods and witness the true beauty of mother nature. It is important to study other cultures and discover how their diets reflect their lifestyles. I can’t wait to go back to Iceland when I can actually see the sun!





About the Author:  

FullSizeRender Sigourney McGovern

Sigourney McGovern is a senior at James Madison University (JMU) with a major in Dietetics. During her freshman year in college she attended Virginia Commonwealth University (VCU) pursuing a Psychology major. After a year at VCU she discovered her love for nutrition and human anatomy. In 2014 she transferred out of VCU to JMU where she pursued her passion for Dietetics. This will be her third year dancing as a Dukette, the official dance team at JMU. This dance team is currently ranked 1st in the Nation for the second year in a row. Sigourney has also traveled to over 20 countries around the world, which has allowed her to learn about new cultures and their day-to-day nutrition. Upon graduation, her goal is to obtain a dietetic internship and fulfill her interests in women’s health and infant nutrition.

The Treat and Reduce Obesity Act of 2015


This summer the Treat and Reduce Obesity Act (TROA) was re-introduced into the legislative process.  It was introduced to the House on May 18th (H.R. 2404) and to the Senate on June 4th, 2015 (S.1509).   Like all bills, this one must be reported by Committee, passed by the Senate, and passed by the House before it is signed into law by the President.


Who does it benefit?

Medicare beneficiaries.  As the title reveals, this act targets the obesity epidemic by providing Medicare participants with increased access to weight management care.


What are the proposed benefits?

Coverage for weight management care. More specifically, this legislation would enable Medicare benefits to cover intensive behavioral counseling and prescription medications included in weight management therapies.


Who could provide the care?

Other than the primary care physician (PCP), a list of other healthcare providers would be able to provide weight management care to Medicare beneficiaries under this act.  Here is the list in the current bill:

  • Physician (other than the PCP)
  • Physician Assistant
  • Nurse Practitioner
  • Clinical Nurse Specialist
  • Clinical Psychologist
  • Registered Dietitian or Nutrition Professional
  • An evidence-based, community-based lifestyle counseling program


Why now? Why not earlier?

Actually, the TROA was first introduced in 2013.  Strong support was received in both the Senate and House with 121 co-sponsors.  Yet, the legislation did not make it beyond the committee level.

Between 2013-2015 only 15% of the bills that were introduced past committee.  Only 3% of all those bills introduced were actually enacted.


How does an idea become a law?

Here is a little refresher about the lawmaking process.  There are nine main steps:

  1. Attention to an issue. A person, group, or organization increases the awareness of an issue and brings it to the attention of a government representative.
  2. Written, submitted, and sponsored. The bill is written by the representative and submitted to the clerk to be assigned a number and printed.  At least one legislative member (from either the House or Senate) must sponsor the bill. This is when the bill is introduced to either the House or Senate.
  3. Referred to committee. The appropriate committee is assigned to the bill.
  4. Subcommittee hearings and markup. The bill is referred to several committees and subcommittees within the House or Senate. These committees vote on whether to continue moving the bill forward or to table it.
  5. Full committee action. Once the bill is approved by the subcommittees it goes back to the full committee for amendments, debate, and a vote.
  6. Full chamber action. If the committee approves the bill, then the full membership of the House or Senate debates, makes amendments, and takes a vote.
  7. Conference committee. A committee with representatives from both the House and Senate work together to resolve differences and amend the two versions of the bill that had been approved separately by both the House and Senate.
  8. Final floor action. The final version approved by the conference committee then goes back to each legislative body for a final vote.
  9. Presidential action. Finally, once the two legislative bodies have passed the bill, it is sent to the President to be signed into law.


To make an impact on our community, we must communicate with these policymakers.  There are many steps in which a proposed bill could be stopped and only those with great support make it through.  To stay abreast of policy proceedings that may impact you, go to to read about and track bills of interest.  To learn more about TROA, go to


About the Author:

Devon L Golem PhD RD

Devon L. Golem, PhD, RD

Devon is the VAND Professional Education Chair and lives in Charlottesville, VA.  She is the founder and CEO of the Institute of Continuing Education for Nutrition Professionals.  Please email her with any questions or comments about the blog at

5 Tips for a Healthy 4th of July

Fourth of July blog

The smell of barbecue, the sounds of fireworks, and the outdoor feasts are all parts of America’s favorite holiday.  Here are five tips to help you indulge without abandoning weight management.


  1. Think about your drink.

Prioritize your indulgences.  Only consume calorie-filled beverages if they are really special.  Ask yourself: “Would I get a lot of pleasure out of this?”  Skip the soda, punch, and lemonade if the answer is “no”.   Some of these drinks contain 200 calories per serving.  It is really easy to mindlessly drink 3 to 4 servings…600-800 calories worth.  Drink water or iced tea instead and save the calories for food.

Some people like having a couple of alcoholic drinks.  Always drink responsibly!  Remember that these drinks have calories too.  Beers can range from 90-240 calories per 12 fl. oz. and a margarita can contain as many as 800 calories.  If watching your waistline, then opt for the low-cal beers, the sugar-free mixes, and stick to one drink.


  1. Don’t forget your veggies.

People eat food that is in front of them, so provide a plethora of veggies.  Everything from carrot sticks to bell pepper slices are tasty treats.  Grill eggplant and zucchini with some garlic, rosemary, and olive oil.  Try to get as many veggies in the mix as possible.  Vegetables are full of nutrients, antioxidants, and fiber.  They are filling and light.  Replace the creamy dips with guacamole, hummus, and pesto for a healthier spread.


  1. Meet your meat.

Grill burgers that are made with lean meat.  A 3.5 oz. beef patty is 300 calories.  Leaner choices will reduce calories and unhealthy fat content.  A lean turkey patty is around 180 calories while a 93% lean beef patty is about 150 calories.

Don’t be quick to rule out a veggie burger.  Food scientists have been hard at work to improve the flavor and texture of veggie burgers.  Some people cannot tell the difference.


  1. Set boundaries.

Independence Day feasts are filled with “trigger” foods.  These are foods that are mindlessly consumed in an addictive fashion.  Different people have different trigger foods, but these foods tend to be unhealthy when overconsumed.  Some examples include chips, crackers, pretzels, chocolate, cake, etc.  The best way to go about these foods is to set boundaries with yourself.  For example:

  • “All chips are off limits today.”
  • “I will have only one dessert today.”
  • “I will say ‘no’ when someone offers me a third beer. Two beers is my limit.”


  1. Eat the healthiest foods first.

Fill up on fruits and veggies to help fend off the drive to eat large quantities of less healthy foods.  Drink lots of water and stay hydrated.  Pay attention to feelings of hunger and fullness.  Rate your hunger from 1 (low) to 5 (painfully high).  If you are at level 1 or 2, then wait 15 minutes before putting anything in your mouth.


Happy 4th of July!


About the Author:

Devon L Golem PhD RD


Devon L. Golem, PhD, RD

Devon is the VAND Professional Education Chair and lives in Charlottesville, VA.  She is the founder and CEO of the Institute of Continuing Education for Nutrition Professionals.  Please email her with any questions or comments about the blog at


Have you ever heard the old adage: “You are what you eat”? Well here is another one for you, “What you eat is what you feel”! What we choose to eat and drink can affect how we feel, both physically and emotionally. A very real connection exists between nutrition and our emotional health. This should be encouraging news, because it lets us know that eating food that is good for us can also make us feel good!

Indulging, at times, in sweet and fatty foods can certainly be a part of living a wholesome life, but if we don’t make sure to balance the sweet stuff with other foods, then those foods choices can really start to have a negative effect on our bodies-both physically and emotionally.

A great example is the way that Morgan Spurlock responded to his 30-day McDonald’s challenge in the film Super Size Me. Not only did his physical health suffer, but he became fatigued and depressed.  While not all Americans eat fast food for every meal every day, this serves as a learning moment for us all. A month of extreme eating took a happy and healthy person to the point where he was just a shadow of himself emotionally.

Balance is the key here, and I want to share with you some of the areas that are most often found out of balance in our diets.

Carbohydrates with FiberBerries

Carbohydrates provide us with energy and are found in a wide variety of food. Fruits, grains, and starchy vegetables are some of the best sources of since they are also naturally high in fiber. Fiber has a lot of functions and one of them is to slow the absorption of simple carbohydrates (e.g. starch and sugar).

The slower absorption rate prevents blood sugar highs and lows. These highs and lows aren’t just referring to your blood sugar levels.  This spiking of our blood sugar mirrors the way that we can feel after eating and digesting a bunch of refined sugar and starch- we feel high and then we feel low (Sommerfield, et al., 2004).

Caffeine Kick

While caffeine can be enjoyed in a balanced way, it is good to think about it for what it is- it is a type of drug that is classified as a stimulant, and stimulants have the power to alter our moods. The adverse effects of too much caffeine can include things like jitteriness, anxiousness, an irritated stomach, and sleeplessness or poor quality of sleep (Persad, 2011).  Withdrawal from caffeine can lead to feelings of irritability and depression accompanied with headaches and even constipation (Juliano, et al., 2004).

Balancing caffeinated with non-caffeinated beverages is the key. On average, a person can have up to 400 mg of caffeine and consider themselves to be in balance, a little less than that if the person is sensitive to caffeine. To give an idea of what that translates into:


  • a 12 oz. caffeinated soda will typically have anywhere from 30-50 mg
  • a 6 oz. coffee typically contains 100 mg,
  • a 16 oz. a Starbucks coffee drip coffee contains about 400 mg of caffeine


Slowly weaning off caffeine will make the dietary transition easier and will help to avoid the worst of the withdrawal symptoms.

  1. If you have 4-5 cups of coffee a day, try cutting back to 3 cups and having one cup of decaf.
  2. Stay with that for a few days.
  3. Then step back down another step and try only having 2 cups of regular.

Once you have made your changes into a habit, you will feel better emotionally and physically and you will be happy to find yourself actually feeling more in balance than you were before.

Balance can be best described as boundary management. It is about making choices and enjoying them. It is not always something that we find, but instead is something that we can create. By keeping in mind the areas of life that are easy to let get out of balance, we can better maintain our ability to correct those areas, bringing us a sense of accomplishment, happiness and overall well-being!



  1. Sommerfield AJ, Deary IJ, Frier BM. (2004). Acute hyperglycemia alters mood state and impairs cognitive performance in people with type 2 diabetes. Diabetes Care, 10, 2335-2340. doi: 10.2337/diacare.27.10.2335
  2. Persad LA. (2011) Energy drinks and the neurophysiological impact of caffeine. Neurosci. 5, 116. doi: 10.3389/fnins.2011.00116
  3. Juliano LM, Griffiths RR. (2004). A critical review of caffeine withdrawal: empirical validation of symptoms and signs, incidence, severity, and associated features. Psychopharmacology, 176, 1-29. doi: 10.1007/s00213-004-2000-x


Kat Huntley 2


Tax Credit for VA Farmers Donating Fresh Produce to VA Food Banks


In mid-June, Virginia Governor, Terry McAuliffe, signed a tax credit program into law.  This program would provide a tax credit to Virginia farmers who donate fresh fruits and veggies to nonprofit food banks.

The bill was introduced in January 2016 to the House as HB 1063 and to the Senate as SB 580.  The tax credit would be equivalent to 30% of the fair market value of the crops donated without exceeding $5,000 each year.

So, in other words, Virginia farmers who choose to donate fresh fruits and vegetables (free of charge) to nonprofit food banks in Virginia will now earn about 30%  of their value (instead of 0%).   This provides a great incentive for the donation of these healthy foods that are sorely needed in food donation centers and banks.

The Department of Taxation is setting aside $250,000 for this tax credit each fiscal year.  Whatever funds are not used by the end of the year will be carried to the next.  This program is scheduled to last for five years (until January 1st, 2022).

The Federation of Virginia Food Banks is a non-profit state association of food banks and is the largest hunger-relief network in Virginia with 7 food banks in its network.  Click on each below to learn more and get involved in your community.

Blue Ridge Area Food Bank                                       

Capital Area Food Bank                                              

Fredericksburg Area Food Bank                               

Feeding America Southwest Virginia                      

FeedMore, Inc. (a.k.a. Central Virginia Food Bank)

Foodbank of Southeaster Virginia                           

Virginia Peninsula Foodbank                                   

Author: Devon L. Golem, PDevon L Golem PhD RDhD, RD is the new VAND Professional Education Chair.  She is originally a Californian, but has lived in many states.  She has been an RD since 2003 and has worked in a variety of settings with many different patients.  She earned her PhD in both Nutritional and Exercise Sciences from Rutgers University.  She has since worked in academia as a department chair and a dietetics program director.  She is now the founder of the Institute of Continuing Education for Nutrition Professionals which aims to enhance the expertise of nutrition professionals through engaging education.