How to Start a Community Fridge

Last month, we launched our very first Community Fridge in our local area!

A few months ago, a group of us got together with the goal of helping to bridge the gaps that lead to food insecurity in our community.

While there are several food banks in our town, there weren’t a lot of options for whole, fresh produce or dairy – focusing on shelf-stable dry goods or meats. We knew other cities had created community fridges and wanted to see if we could offer something similar.

The first step was to find a location; we knew we wanted it to be accessible, but also in an area that could prevent vandalism. We reached out to our local LGBTQ+ center and asked if they had space for a fridge and would be willing to host. After a few conversations, we secured our location.

The second step was to find a fridge. We looked around on Craigslist and found one for free. We got a group of volunteers together to pick up the fridge and drop it off at the LGBTQ+ center.

Lastly, now that we had a fridge and a location, we needed to get the word out. We set up an Instagram and Facebook account, made some flyers, and started sharing posts with our followers.

To ensure there is a rotation of donors throughout the week and that the fridge is cleaned regularly, we created a Calendly to establish a schedule.

During our research, we noticed that other community fridges had best practices and guidelines, such as only donating food you would eat yourself, washing your hands before donating/picking up, and tips for cleaning the fridge. We typed up our own set of guidelines to put on the fridge along with a whiteboard for suggestions/requests for specific foods.

The LGBTQ+ center already has a monthly food bank event, which we decided was the perfect opportunity to introduce the fridge to those who already use the food bank.

The morning of the food bank event, we got together early and made a run to the grocery store. We knew we wanted a variety of fruits, veggies, and dairy, focusing more on items that have a longer shelf life. We decided to also pick up frozen veggies such as spinach, broccoli, and corn, in case someone had access to a freezer and wanted foods that would last a little longer.

We made our way to the LGBTQ+ center and started stocking the fridge. As we were adding in items, person after person came by to pick up food, sharing their ideas for what recipes they were going to make. It was such a joy to hear their inspiration for which produce or dairy matched the meat and dry goods they already got from the food bank.

We are so excited to have this resource available to our community and are looking forward to more people using it.

Written by Bryanna, our Director of Operations & Customer Happiness

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National Nutrition Month – Tasty Ways to Keep it Sustainable

The Academy of Dietetics and Nutrition is kicking off National Nutrition Month with a new slogan, “Fuel for the Future”.

They are shining a light on considering food consumption through a lens of sustainability. What are some tasty ways to nourish ourselves during every phase of life and protect the environment?

Registered Dietitian Nutritionists are experts in addressing this question. But how can all diabetes care and education specialist help support healthy habits that are sustainable and celebrate the individual’s unique needs?

Strategies to eat with the environment in mind

Plant-Based Meals and Snacks

A great way to get started is to help people learn how to enjoy more plant-based meals and snacks and decrease meat intake. Both the American Diabetes Association and the American Academy of Endocrinologists highly recommend plant-based nutrition for people with diabetes. Not only are plant-based foods packed full of nutrients, protein, and fiber, they generally confer fewer calories and decrease inflammation. Another added bonus is that they have less impact on planetary health and are more sustainable.

Plant-based eating resources including recipes below. Feel free to copy and share!

Plant-Based Eating Newsletter and Recipes »
Plant-Based Cooking – Recipes »
Plant-based diet may benefit patients with diabetes – Smart Brief
Vegetarian Starter Kit » an easy-to-read and colorful handout for patients interested in learning more about a vegetarian diet. Published by the Physicians Committee for Responsible Medicine.

Sustainable Eating and Decreasing Food Waste

About one-third of all food is tossed into the trash, filling up landfills and increasing methane gas release. Some strategies to decrease waste include finding creative ways to use leftovers rather than tossing them and composting uneaten foods. Encouraging people to buy foods in season and shop locally when possible can make a big impact on the environment while reducing food costs. Another idea is to start a container or backyard garden to grow food at home.

Resources on decreasing food waste and increasing sustainable eating:

Sustainable Eating article by the Academy of Nutrition and Dietetics
Food Dates Lead to Waste- Taste Before Tossing
5 tips for Sustainable Eating article by Harvard School of Public Health
Sustainable Eating Resource Hub by Food Print
Produce from Purchase to Plate – Steps to Reduce Food Waste article by the Academy of Nutrition and Dietetics
Local Farmer’s Market Finder by Local Harvest – find Community Supported Agriculture farmers in your area.

To stretch dollars, use a grocery list and shop sales when purchasing food. See what foods are at home before purchasing more.

How many times have you returned from shopping, only to discover you already had that bag of carrots tucked away in the back of the refrigerator? But by taking an inventory of what we have and creating a list of what is needed, we can all reduce waste. When shopping, encourage people to start with the outside isles, which generally display healthier foods while avoiding the center and display isles. Incorporating favorite cultural foods into the shopping list and eating foods in various forms including fresh, frozen, canned, and dried, can add to the variety and affordability.

Practice gratitude for your body by giving it the fuel it needs.

Choosing foods that nourish our body and expressing gratitude for the labor and work that went into harvesting and preparing our food, can improve our relationship with food. Making meals at home, by ourselves or with people we live with, can create connections and joy. By learning cooking and meal preparation skills, people have the opportunity to try new foods and enjoy flavors from around the world. Taking time to enjoy our food by mindfully eating and creating long lasting memories with friends and family is a great place to get started on this journey to tasty and sustainable eating.

Happy Nutrition Month everyone and thank you for considering these small changes, which when added up, make a big difference.

Visit the CDR Website for more great ideas and to access a bounty of free resources.

Want to learn more about Medical Nutrition Therapy?

You are invited to join our Virtual Conference with our Nutrition expert speaker, Ashley LaBrier, MS, RD, CDCES, who will be providing a half-day presentation on this important topic!

Ashley LaBrier, MS, RD, CDES, is an innovator in the field of diabetes, nutrition, and technology. Ashley is a consultant and the Diabetes Education Program Coordinator at the Salinas Valley Medical Clinic’s Diabetes & Endocrine Center.

Ms. LaBrier is passionate about providing person-centered education to empower those who live with diabetes. Having been diagnosed with type 1 diabetes herself nearly 20 years ago, she combines her professional knowledge with personal experience and understanding.

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Strategies to Address Diabetes & Food Insecurity

With food costs on the rise, many people with diabetes are struggling to figure out how to pay for rent, food, and medications. According to the most recent statistics, about 20% of people with diabetes struggle with food insecurity.

In a 2021 Diabetes Care article, the stats are even worse for people with diabetes on Medicaid insurance. “Nearly one-third (32%) of Medicaid enrollees with diabetes were food insecure, 24 percentage points higher than their counterparts with private insurance (7%). The prevalence of food insecurity was highest among Medicaid enrollees with insulin-dependent diabetes; 44% were food insecure, over six times higher than their counterparts with private insurance.”

The irony is that those who would most benefit from nutritious and healing foods are least able to afford them.

As health care advocates, we can identify those with food insecurity by asking standardized questions like,

“Within the past 12 months, we worried whether our food would run out before we got money to buy more.”

“Within the past 12 months, the food we bought just didn’t last, and we didn’t have money to get more.”

If they say yes to one or both of these questions, we can help with problem-solving. In addition to having a ready list of food banks, free meal locations, and community refrigerators in the area, we can provide tips on saving money while choosing groceries.

If people have a way to heat up food, canned soups, chili, and beans are healthy lower cost options. In addition, warm breakfast cereals like oatmeal and cream of wheat can provide fiber and nutrition. Adding milk or some yogurt can add a boost of high-quality calories and protein.

Many people are unaware that frozen and canned fruits and vegetables often offer more robust nutrients than their fresh counterparts (depending on harvest and shelf-time). Fruit packed in corn syrup is often cheaper than fruit packed in its own juice. One solution to this is to rinse the fruit under running water to remove the sugary packing liquid. Frozen fruit with some yogurt is a delicious dessert. Many frozen vegetables can be reheated in the microwave and are perfect in combination with brown rice, pasta, or beans to create nourishing meals.

Sandwiches with tuna and veggies or peanut butter, or quesadillas with salsa and cheese are some lunch options. Canned beans, lentils, tomatoes, and other veggies plus imagination and seasonings can be transformed into healthy meals that are delicious any time of day while being easy on the budget.

Resources & information on Eating Healthy from the Academy of Dietetics and Nutrition

For National Nutrition Month, I encourage you to check out the Academy’s website and download their handouts which are available in 7 different languages. I have downloaded a few to share with you.

Here are some additional healthy eating tips:

Buy foods in season and shop locally when possible.
Start a container or backyard garden to grow food at home.
Plan meals and snacks ahead of time.
Use a grocery list and shop sales when purchasing food.

Food and Prescription Medication Assistance

Individuals with diabetes and food insecurity may qualify for the Supplemental Nutrition Assistance Program (SNAP), a USDA program that provides food aid to those in need.

We can also help by evaluating if lower-cost medications are an option to help with prescription costs. If people need help affording their insulin prescriptions, they can visit InsulinHelp.org or call 1-800-DIABETES (800-342-2383).

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Objectives:

Identify common yet often underdiagnosed complications associated with type 1 & type 2 diabetes.
State strategies to identify previously undiscovered diabetes complications during assessments.
Discuss links between hyperglycemia & other conditions including transplant, cystic fibrosis & liver disease.

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Ambitious Action Plan to Help Americans Eat Healthier | Free White House Conference

The Standard American Diet (SAD) is not known for optimizing health and improving longevity. Almost half of U.S. deaths from heart disease are linked to unhealthy food choices. People who have lower incomes have even worse health-related outcomes. “It is clear that the challenges of food insecurity, diet-related diseases, and health inequities intersect with and exacerbate each other, and that radical systemic changes across multiple sectors are needed to adequately address them.” (Task Force)

“We’re really in a nutrition crisis in this country.”
says Dariush Mozaffarian, a cardiologist and dean of the Friedman School of Nutrition Science and Policy at Tufts University.

Nutrition Task Force Recommendations

The good news is that there is growing momentum to address this problem. A newly convened Task Force on Hunger has put together a comprehensive plan to improve the nutrition of Americans.

The Task Force members have an unwavering belief in the “importance of taking decisive action to achieve transformative change to end food insecurity and hunger, improve nutrition, and reduce diet-related diseases.”

White House Conference Sept 28th

The Biden administration will hold the White House Conference on Hunger, Nutrition, and Health on September 28th with the agenda driven by the Task Force Recommendations.

Afterward, they will announce a new national strategy to improve access to healthier foods based on these tenets.

Seven Big Ideas Recommended by Task Force on Hunger, Nutrition and Health

1. Treat Food as Medicine

There is growing momentum to integrate food and nutrition into regular health care through innovative strategies. Providing prescriptions for healthy groceries coupled with nutrition education is an idea that is being piloted around the country. In this model, health care systems or insurers pay for groceries to help people make significant changes to their eating habits.

2. Focus on the Quality of Calories, not just the Quantity

Historically, federal food assistance programs have helped to address hunger. Policies and programs have historically focused on improving access to sufficient quantities of food. Now there is momentum to modernize this approach and focus on the quality of food and make sure people have adequate access to enough nutritious food.

3. Expand Access to Dietary and Lifestyle Counseling

The task force recommends more preventive behavioral lifestyle coaching by providers as a part of usual care. They also recommend that Congress expand Medicare and Medicaid coverage for medical nutrition therapy for people with hypertension, prediabetes, celiac disease, HIV/AIDS, cancer and other diet-related conditions. There is also a call for expanded coverage of cooking classes and nutrition assistance, as well as coverage of the Diabetes Prevention Programs delivered by telehealth.

4. Support Food Entrepreneurs

By supporting individuals who start food businesses, they can help nourish communities and create jobs. The task force calls on the federal government to pass policies that boost new healthy food enterprises, including providing new loans and grants to food and nutrition-related companies centered on health, equity, and sustainability. The idea is to focus especially on businesses owned by people of color and other marginalized groups.

5. Increase the number of new farmers growing healthy foods using regenerative farming techniques

The U.S. has invested heavily in monoculture with a focus on producing corn and soybeans on most cropland. Now, there’s growing recognition of the need for more specialty crops – including fruits, vegetables, and nuts. To promote crop diversity, the task force proposed providing new farmers with paid internships and apprenticeships to learn about sustainable farming and funding to cover a living wage and housing. Read more here Beginning Farmers and Ranchers Development Program.

6. Make school meals free for all students

Many families who are eligible for free or reduced-priced meals may not receive them, sometimes due to the paperwork, bureaucracy or stigma of participating or enrolling. Amid the pandemic, school meals have been offered for free to all students. Now, the task force says this should be a permanent change.

7. Establish a Federal Agency and National Director of Food and Nutrition.

To initiate and formulate these bold and common sense changes, the task force recommends the creation of a new role in the federal government; a National Director of Food and Nutrition. This department could evaluate the success of programs, make adjustments and expand and fund programs that work.

Click here to access the Full report and dive into the details

Can Fruits Boost Positive Mental Health?

Good news! People with diabetes can experience more joy and less depression by incorporating fruit into their diet. A study published in the British Journal of Nutrition found that swapping out cookies or chips for a few servings of fruit a day, boosted positive mental health.

How many times have you heard people or providers say they can’t eat fruit because it will wreak havoc on their diabetes? That statement is actually not accurate nor is it backed by science.

The truth is, people who consume a diet rich in fruits and vegetables, including fresh, canned, and frozen varieties, report a more positive psychological state. In addition, they are less likely to have symptoms of depression, stress, and anxiety compared to those who do not eat these nutrient-rich foods on a regular basis.

Why are fruits so good for our mental health?

Snacking on fruits throughout the day can promote the synthesis of serotonin, which improves moods. Plus, healthy gut bacteria thrive on the fiber and nutrients provided by these nutritional powerhouses. As a result, there is improved gut-brain communication and cognition and decreased inflammation.

Eat More Fruit and Fewer Snack Foods

These study results provide new insights into the associations between certain types of food and psychological health, and the mechanisms that may mediate the effect. This study identified that frequent fruit consumption has a direct positive relationship with mood. Whereas more frequent consumption of savory snacks, like packaged chips and other high-fat snack foods, was associated with increased symptoms of depression, stress, anxiety, and reduced psychological wellbeing.

People with diabetes are encouraged to celebrate fruit
Even though this study did not specifically evaluate people living with diabetes, they can still celebrate this news. Many people with diabetes think they have to avoid fruit since it contains sugar. However, by spreading their fruit consumption throughout the day, they can enjoy three servings a day, guilt-free. By watching portions, they can enjoy a rainbow of fruit knowing that they are boosting their mental health and well-being. In addition, we can encourage them to explore ways to include vegetables in their usual meals. These little changes can add up to big improvements in well-being and cognition.

For a quick list of fruit servings sizes in English and Spanish, you can download our Carbohydrate Cheat Sheets here, Carb Counting Quick Reference and Spanish Carb Counting Quick Reference.

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Warning – Food Dates Can Lead to Unnecessary Waste

Have you inspected a salad mix that you bought last week and wondered if you should toss it because it expired yesterday? If you said yes, you are not alone. About 40% of food waste happens in the kitchen, when consumers throw away foods that have passed the expiration date.

However, food and legal experts are asking consumers to reconsider their thinking.

According to an NPR Article, “The U.S. Department of Agriculture, the Food and Drug Administration, the Harvard Food Law Clinic – all say that consumer uncertainty about the meaning of food dates is part of the food waste problem. And it’s not just about wasting food or wasting the water and resources that went into making it. Food is the main thing we send to U.S. landfills.” Food in landfills is converted to methane, a highly potent greenhouse gas.

Consider all the money we are throwing way every day by disposing of foods that might be perfectly fine for consumption. For people living with diabetes on a limited or fixed income, it can really add up. In addition, people may avoid purchasing fresh fruits and vegetables if they are worried about eating it by the date stamped on the package.

Research shows that one in three bags of groceries purchased will end up in the trash due to dates stamped on food items. What do these dates mean anyway?

The federal government doesn’t require dates on any food except baby formula. According to the United States Department of Agriculture (USDA), foods are still safe for consumption after these expiration dates pass, but make sure to look out for an off odor, flavor, or texture that mean the food has spoiled and should not be eaten.

The FDA says the dates on food aren’t serving a safety role. A food and law expert, Broad Leib says, “however, you do want to pay attention to dates on food in the prepared food section, including deli meat, raw fish, unpasteurized milk and cheese.”

But for most foods, like a box of mushrooms or a bottle of ketchup, Broad Leib suggests we take a pause to look at the food. Smell and taste it to determine if it seems okay to eat. We can tell if something went bad.

Except for infant formula, dates are not an indicator of the product’s safety and are not required by Federal law.

Where do the dates come from? Since the federal government doesn’t require the dates, the “sell by” or “enjoy by” dates are determined mostly by the manufacturers. Manufacturers put the date on the package to encourage consumers to eat the food product when it tastes best, not when the food will go “bad”. They want to protect their brand and encourage the consumer to purchase their product again.

Sometimes states will get involved in determining a shelf life of a product for various reasons, including supporting local companies. For this reason, there is a lot of discrepancy from state to state, since the date isn’t based on food spoilage data. An example is that in Montana, milk has to be sold within 12 days of pasteurization. In Idaho, the milk can stay on the shelf for 23 days.

Deciphering Food Label dates:

“Best if Used By/Before” indicates best flavor or quality. It is not a safety date.
“Sell-By” date tells the store how long to display the product for sale for inventory management. It is not a safety date.
“Use-By” date is the last date recommended for the use of the product while at peak quality. It is not a safety date except for when used on infant formula*.

Food makers, grocery stores, federal agencies are ready to decrease the confusion and food waste. They suggest getting rid of all the “enjoy-by, packaged on” dates and have only two options – best if used by or use by.

“Best if used by” would tell consumers this ketchup would be best by this date, but you could still eat it after.

“Use by” would tell consumers, after this date, it’s probably not a good idea to eat the mustard.

The next time you are ready to toss your salad mix or Worchester sauce, look it over, take a whiff or a taste and you will know if it’s still good to eat.

For more information, see our Protecting the Planet Resource Page.

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?Group discounts are available!*

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Diana Isaacs, PharmD, BCPS, BC-ADM, BCACP, CDCES – Educator of the Year, 2020
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Does Intermittent Fasting Really Lead to Weight Loss?

In health care settings across the country, people with diabetes and providers have been asking if intermittent fasting is effective at helping with weight loss. Finally, a randomized outpatient study provides some answers so we can accurately respond to this frequently asked question.

According to a recent study published in The New England Journal of Medicine, “a regimen of time-restricted eating was not more beneficial with regard to reduction in body weight, body fat, or metabolic risk factors than daily calorie restriction.”

In this study, 139 participants were randomized into two groups. Both groups were placed on a limited calorie diet. Men in the study were limited to a 1500 to 1800 kcal per day diet while women were limited to a 1200 to 1500 kcal per day diet.

The main difference, was the eating time frame.

The intermittent fasting group ate their calorie-restricted diet between the limited hours of 8:00 am to 4:00 pm. Which is a fasting period of 16 hours and an eating window of 8 hours.

The control group also followed the calorie restrictions but could eat their assigned calories at whatever time.

Results After One Year
After a 12-month period of following these diets, each group was evaluated for changes in body weight, body fat, waist circumference, body-mass index (BMI), and metabolic risk factors. 85% of participants completed the trial.

The participants in the time-restricted group had a mean weight loss from baseline of -8.0 kg while the calorie restriction only group had a 6.3 kg mean weight loss from baseline. While the time-restricted group had a higher weight loss, it wasn’t enough to reach statistical significance.

Additionally, there were no statistically significant changes in waist circumference, body fat, body lean mass, BMI, blood pressure, and other metabolic risk factors between the two groups.

The conclusion is that time-restricted eating was not significantly beneficial in weight loss in comparison to following a calorie-restricted diet.

To read more, click here.

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Virtual DiabetesEd Specialist Conference
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Join us LIVE for this Virtual Course and enjoy a sense of community!

Team of expert faculty includes:

Diana Isaacs, PharmD, BCPS, BC-ADM, BCACP, CDCES – Educator of the Year, 2020
Coach Beverly Thomassian, RN, MPH, CDCES, BC-ADM
Ashley LaBrier, MS, RD, CDCES, Diabetes Program Coordinator

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Virtual DiabetesEd Specialist Conference Deluxe | 30+ CEs

Deluxe Option for $499: Virtual Program includes:

Q & A Session with the instructor after each webinar.
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Deluxe Version includes Syllabus, Standards and Swag*:

Diabetes Educator Course 2022 Syllabus Hard Copy – over 100 pages -This spiral-bound workbook contains the printed version of all of the instructor’s slides.
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Virtual DiabetesEd Specialist Conference Basic | 30+ CEs

Deluxe Option for $499: Virtual Program includes:

Q & A Session with the instructor after each webinar.
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State of the art review of current diabetes care and technology.
Resources for each session.
Access to free podcasts and video recordings within a week of each live session for one year.

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Reach for a Rainbow – FREE Diabetes Self-Care Goal Sheet

On average, most Americans eat only one serving of fruit and 1½ servings of vegetables daily, far less than what’s recommended.

Fruit and vegetables ARE magical. They are loaded with fiber, micronutrients, energy, and mostly smell and taste so good. They are mood boosters, feed our healthy gut bacteria, and can lead to meaningful connections. By encouraging people of all ages to consume more fruits and veggies, we improve the well-being of our communities.

Reach for a Rainbow. Eating a rainbow of fruits and vegetable is key because they each contain different beneficial nutrients and antioxidants. According to a recent study, fruits and vegetables, including leafy greens, citrus fruits, and berries, were associated with lower mortality.

If we can just encourage people to eat 2 pieces of fruit a day and one serving of veggies with each meal, we are making a significant impact in improving health outcomes.

FREE Self-Care Goal Sheet

We are excited to share this FREE Diabetes Self-Care Goal Sheet to support an increased intake of fruits and veggies, one bite at a time.

Setting realistic person-centered goals is a critical part of providing diabetes education care and support. We have created a goal sheet that you can use in your practice to capture the next steps towards improving self-care.

If you would like to customize the document, it is available in Diabetes Self-Care Goal Sheet in English in Word and Diabetes Self-Care Goal Sheet in Spanish in Word so you can make modifications for your practice. Or you can download the PDF version of the Diabetes Self-Care Goal Sheet in English and PDF version of the Diabetes Self-Care Goal Sheet in Spanish, print and go.

Start small and Build on Success

**PDF version of the Diabetes Self-Care Goal Sheet**,
**Diabetes Self-Care Goal Sheet in Word**

Eating five servings of fruits and vegetables may not be realistic at first. We can encourage individuals to start with one to two servings a day and gradually increase portions as the person gains more confidence in their ability.

The Dietary Guidelines for Americans recommend 2½ cups of vegetables and two cups of fruit daily, which totals about nine servings per day. One “serving” is a half-cup of any vegetables or fruits or a whole cup of salad greens.

“People who eat five servings of vegetables and fruit daily have 13 percent lower risk of all-cause death compared to people who eat two servings of fruit and vegetables per day,” says Dong Wang, a faculty member at Harvard Medical School and Brigham and Women’s Hospital in Boston, and one of the study’s researchers. They also had a 12% lower risk of death from cardiovascular disease, a 10% lower risk from cancer, and a 35% lower risk from respiratory disease, compared with people who ate just two daily servings.

However, starchy vegetables such as peas, corn, and potatoes were not associated with a reduced risk of death or chronic diseases. The study results didn’t find harm or an increased risk of mortality from these options, but they also didn’t decrease mortality. Consider them neutral.

More good news – It doesn’t seem to matter whether people consume fresh, frozen or canned fruits and vegetables. They all offer similar nutrient values. The main consideration is promoting affordable and appealing fruits and veggies based on the individuals’ taste and preferences.

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National Nutrition Month – Tasty Ways to Keep it Sustainable

Strategies to eat with the environment in mind

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Strategies to Address Diabetes & Food Insecurity

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Ambitious Action Plan to Help Americans Eat Healthier | Free White House Conference

Nutrition Task Force Recommendations

White House Conference Sept 28th

Seven Big Ideas Recommended by Task Force on Hunger, Nutrition and Health

Can Fruits Boost Positive Mental Health?

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Warning – Food Dates Can Lead to Unnecessary Waste

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Airs October 12-14th, 2022

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Does Intermittent Fasting Really Lead to Weight Loss?

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