What RDs Do: Carolyn Berry BSc., RD

CAROLYN BERRY

BERRY NOURISHED

for something nutrishus

Carolyn seems to have found her spot in the dietetics world, although we know that careers evolve and change as we do - which is why we're lucky that our profession has a variety of areas to explore. I love her daily work goal and will be trying her overnight oat recipe (as we enjoy them too!). For those who like atypical days along with variety in their tasks, dietetics seems to be the way to go. I continue to be amazed at what we do in a day or even a week. Carolyn also brings up the notion of taste, as we know that's important along with the enjoyment of food.

Why did you become a RD?

I always knew that I wanted to be in a profession where I could help people. That, combined with an interest in food, nutrition and fitness led me down this career path. I realized this during my first year of college. What I didn’t realize was how science focused a degree in Dietetics is. That part nearly scared me off, as I struggled with many of these courses, but in the end, it made me stronger, and I’m sure glad I stuck through it.

What area of dietetics do you work in?

A bit of everything:

• Berry nourished is my private practice. I counsel individuals and couples, mainly in the areas of weight loss and IBS (Irritable Bowel Syndrome). I also provide lunch and learn presentations for various businesses.
• I am a diabetes educator in an outpatient diabetes clinic with Fraser Health. I counsel patients 1:1 and teach education classes.
• I recently started a cooking class program within the Shapedown BC program. The program teaches families how to make healthy lifestyle changes, and I focus on the cooking aspect.
• I counsel executive clients at Medisys Preventive Health Clinic located in Downtown Vancouver.
• I lead nutrition tours at Save-On-Foods.
• I work with clients over the phone, as well as provide lunch and learn presentations for NDC - Nutrition at Work.
• I regularly contribute recipes and nutrition articles for Nourished Babe, a prenatal nutrition App.
• I am a contributing writer for Huffington Post BC.

How would you explain what you do?

Though my day-to-day tasks vary greatly depending on where I am working, my goal is always the same: to motivate, excite and empower all types of people to make the best decisions to improve their health. I aim to provide informative and practical nutrition advice with my food-first approach to health. I connect with people through food, and strongly believe that food should be both healthful and delicious.

What are your ‘typical’ daily/weekly tasks?

There is no such thing a ‘typical’ day or week for me. With all of the different roles I have, I spend a fair amount of time building my schedule for the next few months. For example, some days I will work only at the hospital, and other days I will work at the clinic, present a lunch and learn, and see a few private clients all in one day. I also spend a fair amount of time working from home, which usually involves writing up assessments for clients, writing articles, or phoning my tele-clients.

What has been your career path?

I have been working as an RD for almost 4 years now. I started my blog Berry Nourished (formerly Wealth of Health) 5 years ago during my internship. I knew right away that I had a passion for cooking, writing, and food photography. However, my first official job was working as an inpatient and outpatient clinical dietitian for Fraser Health. As great of an experience as this role was, I realized early on that it wasn’t right for me. I didn’t feel energized. So I made a few changes over the years and started seeking out other areas of work. As busy and hectic as my schedule is currently, I feel energized at the end of most work days, and most importantly, I have an incredible amount of job satisfaction.

What advanced education or special training do you have?

I’m currently working towards getting my CDE (Certified Diabetes Educator) designation. This involves obtaining at least 800 hours of experience working in diabetes education, and writing the Canadian Diabetes Educator’s Board (CDECB) exam. I write the exam this May.

In an ideal world, what does the industry look like 5 years from now?

Ideally, the term “dietitian” will be recognized by the public as the profession to seek out for the best and most sound nutrition advice. We have come leaps and bounds promoting our profession, however we still have a long way to go. Continuing to make media appearances on tv and the radio; writing articles for various publications, and using social media as a means to communicate our expert opinions will continue to be important.

What is your favourite meal?

Overnight oatmeal – the perfect balance of protein, fibre and fruit! This has been my breakfast almost every morning for the past 3 years, and I don’t think I’ll ever get tired of it.

More about Carolyn:

Website: www.berrynourished.com
Facebook: Berry Nourished
Twitter: @berrynourished
Pinterest: Carolyn Berry

Thanks Carolyn! Find out more about What RDsDo.

If you're a dietitian that would like to be featured, email me for the details!

What RDs Do: Deanna Denny, RDN

DEANNA DENNY

HOME MODALITY DIALYSIS

for something nutrishus

We continue to see similarities in the personality types that are drawn to dietetics. Like many/most, Deanna is passionate about helping others and has a variety of skills to offer. It's also unique to continue to see the dietitians that are entering private practice. I don't think there are many other professions where individuals spend their 'off' hours working in their area of expertise - we really must love what we do! From dialysis to counselling, teaching classes and working in the grocery store, Deanna is making her impact to help slow disease progression.

Why did you become a RD?

I became a registered dietitian because I wanted to make a difference in other people’s lives. I quickly realized at a young age that what you eat is really a reflection of what you are and what problems you will encounter in your lifetime. My dad is a type II diabetic who has had a minor heart attack in the past. I helped with the influence from other members of my family to make sure that his disease progression slows down through the use of good foods. I was so happy to have graduated from an esteemed RD program and be able to have this knowledge of what healthy eating really entails to better my lifestyle and many others including my dad.

What area of dietetics do you work in?

I currently work by day at a dialysis clinic that focuses on home modalities. It's one of the few stand alone home programs within the state of Michigan. I love my job and being able to develop close relationships with the patients and be able to impact their diet in meaningful ways. By night I help counsel clients 1:1 at a holistic gym that values all the key components to wellness. I also help teach Cooking Matters classes to areas of need. On the weekends I help out at a local grocery store with another RD with the support from the Wellness Foundation of that town.

How would you explain what you do?

As a registered dietitian I impact what people eat on a daily basis. I help them make more informed choices of what is actually good for their body. This is so key in this world where educational resources about diet by the media can be so skewed so I am able to help people decipher what is really right for them.

What are your ‘typical’ daily/weekly tasks?

I would say my week is never typical. I am always keeping my schedule full as most other RDs do, so for me it is always an adventure. I am always meeting new patients and clients. It is exciting for me to be able to immerse myself in their world and figure out an approach that will work for them to get them to that best healthy self they envision.

What has been your career path?

I started off working in foodservice management, even before I graduated and passed my RD exam. After that point I was still working in foodservice management. I helped manage a hospital kitchen, cafe and coffee shop. While doing this I was being trained on how to be a clinical dietitian in a hospital. Then I transitioned into an opening at a nursing home where I practiced over 2 years. I wanted a change from that so I took an opportunity at an incenter dialysis clinic. In that opportunity, I helped out over 13 clinics, which gave me experience in every single modality of dialysis. Then a brand new clinic opened up that specialized in home modalities and I have been there for the last three years. I have now started dabbling in more private practice consultant work on the side and probably will continue to do this for as long as I can.

What advanced education or special training do you have?

The dialysis company I work for really focuses on creating more leaders within its community so I have recently completed their 6 month leadership program.

In an ideal world, what does the industry look like 5 years from now?

In 5 years I see the industry continuing to grow as more individuals continue to make poor lifestyle choices and have more complex chronic diseases. The demand for RDs will continue to grow and they will be more valued as experts in nutrition that help others make better lifestyles for themselves, while slowing disease progression down.

What would you like people to know about RDs?

Registered Dietitians are the true nutrition experts within the community. They spend years learning and studying nutrition. They then have to obtain practice clinical hours and pass a certification exam. They have rigorous requirements so if you are thinking of seeing someone about altering your diet and food intake make sure that person is a registered dietitian.

What is your favourite meal?

There is nothing better than eggplant parmesan, my absolute favorite.

More about Deanna:

Twitter: @DeannaDennyRD
Instagram: @ddennyRD

Thanks Deanna! Find out more about What RDsDo.

If you're a dietitian that would like to be featured, email me for the details!

What RDs Do: Sapna Punjabi-Gupta MS, RDN, LD, AP

SAPNA PUNJABI-GUPTA

CULINARY WELLNESS EXPERT, SPEAKER, ENTREPRENEUR

for something nutrishus

Sapna was excited to be part of this series to help show the world the diverse areas of work in our profession. She has a very unique company and I can only imagine the energy along with great smells and flavours that would be present in her workshops. Sapna is humble and passionate as she aims to empower people to nourish and nurture their body, mind and spirit naturally with Western and Ayurvedic methods. 

Why did you become a RD?

I have always been curious about food and what we eat and why. When I enrolled for my undergraduate program in Food and Nutrition while I was still in Mumbai (India), I did not realize what I was getting myself into or what being a Registered Dietitian truly meant. I enrolled in the program because it seemed different and it felt RIGHT. Being an RD felt like solving an interesting puzzle of food science, research, culinary skills, counseling, medicine and putting all these pieces strategically together. I am thankful that I chose this path and followed what felt right.

What area of dietetics do you work in?

After 11 years as a Clinical Dietitian, I took a huge leap of faith in 2012 and decided to start my own company, Naivedhya – which means ‘An Offering’. I work in the area of culinary wellness and empower individuals to a vegetarian lifestyle. I conduct cooking workshops, wellness lectures and have my line of heirloom spice blends and spice products.

How would you explain what you do?

I integrate western nutritional science with ancient wisdom of Ayurveda, holistic medicine from India to make it easy and practical for modern living through wellness talks, cooking workshops, blogs and online video tutorials.

What are your ‘typical’ daily/weekly tasks?

I don’t have a typical day at work anymore. I am multitasking many roles on any given day such as:

• Being active on social media posting about different nutrition and food topics and staying current with news topics, food trends and issues. 
• Recording video tutorials for my YouTube channel – Naivedhya.by.Sapna
• Planning and prepping for speaking events, trunk shows to showcase my spice products, and private cooking lessons.
• Constantly communicating with people, professionals, and organizations for scheduling various events. 
• Traveling to speak and conduct workshops. 
• Grinding and preparing my spice products.
• Cooking and testing new recipes.
• Volunteering my time and being active at my kids’ school.
• Volunteering my time in various Dietetic Practice Groups for the Academy of Nutrition and Dietetics. 
• Spreading the message of vegetarianism, wellness and mindful eating every single day in any way I can. 

What has been your career path?

My career began as a Consulting Dietitian with an Endocrinologist in India. I was able to work with patients and was a coordinator for a clinical drug trial. I came to the USA to pursue my graduate studies and became highly motivated to work in the area of neonatal nutrition. I was able to fulfill my goal and worked in a clinical setting and specialized in areas of Women’s health and Neonatal Nutrition practice in a Level 3 neonatal intensive care unit (NICU) in Dallas. Apart from seeing patients, I really enjoyed mentoring dietetic interns and trained many RDs all over the country for advanced practice program in our NICU. I also led many nutrition quality control initiatives for the NICU that resulted in publications.

After more than a decade of extremely fulfilling clinical work, I changed directions to work for myself and created new paths and dreams. I am so thankful each day to have gathered the strength for the decision to have my own company – Naivedhya, where I get to spread the message of vegetarianism, culinary wellness and offer creative ways to put nutritional science in the forefront.

What advanced education or special training do you have?

I have a Masters in Nutrition from Case Western Reserve University, Ohio with special training in Neonatal Nutrition. I worked for 11 years in a hospital as a Clinical Dietitian mostly in the areas of high risk antepartum women and premature infants.

I am also a Certified Ayurvedic Practitioner. Ayurveda is a holistic medicine from India and is being practiced for more than 5000 years. It is globally recognized and accepted by the WHO (World Health Organization). In the United States, it is recognized by the National Institute of Medicine as a Complementary Medicine.

In an ideal world, what does the industry look like 5 years from now?

In an ideal world, in 5 years Dietitians will be a part of every medical practice in the USA and health insurance will cover an annual wellness assessment by an RDN (Registered Dietitian Nutritionist) as part of preventative care. Dietitians will play an important role not only in the clinical settings but also lead in critical global food issues such as sustainable food, food waste, organic farming and more. I would love to see dietetics become a more financially viable career path and Dietitians becoming more assertive with regards to financial negotiations with their employers and demanding competitive compensation like other health experts.

What misinformation about RDs would you like to clear up?

We do more than count calories, read food labels and eat salads all day long.

What are you passionate about in dietetics?

I believe in the power of food and the impact it has on our body, mind and spirit. The field of dietetics has the ability to make sure it can communicate the power and impact of food in a responsible manner to the world.

What is your favourite meal?

A home cooked meal that is well spiced and seasoned with love.

What tip(s) would you give to our readers?

• Follow your passion and your intuition. 
• Learn to COOK. It is the greatest gift you can give to yourself and your family. 
• Season your food with spices and love. Spices and Love HEALS.
• Set the right intention while cooking and eating your food. Food not only provides nutrition, it nourishes you. 

More about Sapna:

Website: Naivedhya
Facebook: Naivedhya
Instagram: Naivedhya_by_Sapna
YouTube: Naivedhya.by.Sapna

Thanks Sapna! Find out more about What RDsDo.

If you're a dietitian that would like to be featured, email me for the details!

What RDs Do: Rebecca Lewis, MS, RDN

REBECCA LEWIS

HELLO FRESH

for something nutrishus

Rebecca saw the series and was eager to be a part of it, to showcase the many talents and areas dietitians work in. She is very passionate about health promotion, disease prevention, and kitchen skills so we can cook more at home. It's great to hear about a RD working for a meal-kit company, a job that came out of her internship. I love that Rebecca aims to 'change the world through food' and that she feels she has the best job ever!

Why did you become a RD?

My interest in food started when I was just a little girl. Both sets of my grandparents were farmers - everything they ate came from their gardens, they raised their own animals, and baked the most delicious fresh breads. Growing up, I can remember my mom setting me on the counter to watch her as she whipped up one of her traditional Serbian dishes. Moreover, it was customary in my family for us all to eat together at the dinner table every night. My family placed great value on preparation of our meals and the way it brought us together. To this day one of my favorite things to do for the people I care about, is to cook for them.

What has been your career path?

I earned an undergraduate degree in psychology, traveled near and far to other cultures, explored many ways of living, and also watched my mother pass away far too early from the food related diseases that plague this country. My mother’s passing was the catalyst to change my diet and lifestyle. I read and devoured every Michael Pollan book I could get my hands on. I made a move from California to Colorado - where I helped build a huge front-yard garden, raised chickens, and got involved in our local food networks. I also decided to go back to school to learn more.

I obtained a Master’s degree in nutrition, and I focused my passion and energy for food towards health promotion and disease prevention. My thesis work focused on demystifying cooking; breaking the barriers to get adults back into the kitchen.

I stumbled upon HelloFresh and was intrigued by how a meal-kit company could solve the issue of work-life balance. I reached out to the CEO and interviewed him for my thesis. Then, what started as an interview with the CEO, ended up becoming my opportunity to intern with an extremely forward-thinking company! After graduating and becoming fully licensed as a Dietitian, I came aboard full-time with HelloFresh as their Dietitian/Nutritionist.

What area of dietetics do you work in?

Food Service, Counseling

How would you explain what you do? What are your ‘typical’ daily/weekly tasks?

I love what I do and I couldn’t image a better job that would provide the exposure and influence that working as the Head Dietitian at HelloFresh allows me. I am passionate about health, relish great food, love having a platform to talk about nutrition, and feel incredibly lucky to be able to do what I do every day! In fact, here are the Top 5 Reasons that I have the BEST job ever!

1. I help drive and support the HelloFresh mission of getting people back in the kitchen and enjoying cooking again! 

2. I have the opportunity to engage and enrich our customers on wellness & food-related topics via email, online resources, print, TV, and social media.

3. I work closely with an extremely talented and creative team of chefs; I get to taste and collaborate on innovative recipe ideas and contribute nutritionally needed feedback for any areas of redesign.

4. I enjoy conducting regular analysis of trends in the food industry and needs of our specific HelloFresh customers.

5. I flex my professional Dietitian skills every day in ensuring our recipes meet health goals - every recipe is subject to a nutritional analysis to ensure that it fits into our target nutritional goal ranges.

What advanced education or special training do you have?

I have an Undergraduate Degree in Psychology and a Masters Degree in Nutrition. I am fully licensed as RDN.

In an ideal world, what does the industry look like 5 years from now?

In an ideal world, nutrition education including home economics will be required learning in school. While we emphasize the importance of learning to read and perform math – how we feed ourselves will be viewed as equally important to general health.

Moreover, Dietitians will be viewed as respected experts that help address food issues preventatively instead of just after the fact. They will be on advisory boards for any and all food companies to ensure that a triple bottom line is enforced so that the best interests of their customers are protected.

Lastly, as customers become more and more fed up with the lack of control the current food industry gives them – they will collectively raise their voices (and their votes) to demand transparency for what is in their foods. Of course, I hope to see that more people will embrace the art of cooking at home!

What are challenges you encounter as a RD?

I am genuinely surprised by how little nutrition knowledge people have and how few actually feel confident in the kitchen. I empathize with people though - if you didn’t learn from a family member, and you never took home economics, where would this type of knowledge come from?! Cooking is like any sport or hobby, you have to do it frequently to get faster and better at it.

What do people think that you do for a living?

People think I am a walking encyclopedia of nutrition knowledge! They think my job is to tell them all the foods they shouldn’t be eating.

What would you like people to know about RDs?

RD’s struggle with the same food issues that everyone else does! The difference is that we use a background of knowledge to acknowledge those problems, believe that we can change them, and then take action to do so. It’s hard to make bad choices when you are well informed – ignorance is not bliss!

What are you passionate about in dietetics?

In the short term - I have a strong desire to put food and at-home cooking knowledge back in people’s hands, while teaching the skills necessary to execute that action. I want to help our customers feel self-empowered to take better care of their health and make better lifestyle choices instead of relying on fast food and restaurants.

My long-term goals are taken from a bigger picture perspective - it is my dream to change the world through food. Nutrition is more than just calories – it is our small everyday choices that eventually lead to an accumulated lifetime of good nutrition. I am extremely passionate about food and nutrition and am determined to be a part of a solution that can really make a difference. Accomplishing these goals is an achievement dedicated to my mother – the one who believed in me and taught me about the nourishing power of food.

What is your favourite meal?

I love roasting a whole chicken with lemons and herbs! My guilty pleasure is peanut butter – I LOVE it and have a spoonful (or two) just about every day!

What tip(s) would you give to our readers?

Cook at home MORE – it empowers you to take control of your health and it’s a FUN creative expression we rarely get as adults anymore.

More about Rebecca:

Twitter: @rebeccalewisrd 

Instagram: @rebeccalewisrd
Website: www.hellofresh.com

Thanks Rebecca! Find out more about What RDsDo.

If you're a dietitian that would like to be featured, email me for the details!

Ending the Year With a List

There are all kinds of lists this time of year (best ____ of 2015, etc.). I thought it might be helpful to share a few recipes that I enjoyed making this year. I don't always use recipes, and we often enjoy things like smoothies (or smoothie bowls), salads (or as some people call then 'nourish bowls' or 'power bowls', etc.), stir-fries, soup, pasta, or a taco/burrito type of meal. These are ones that I found, I created, or someone recommended to me; either way, they are ones that I either have or will continue to make again. You can see more of what I'm cooking up on my instagram feed or Pinterest boards. Some are more of a treat and others could be staples in your repertoire.

Indian Spiced Oats with Coconut Milk
via @budget_bytes

Popeye Muffins (Banana Spinach Muffins)
via @TheGreenForks

Easy Tom Yum Gai
via @aboutdotcom

*we sometimes add vermicelli noodles

Freezer Chocolate Peanut Butter Cups
via @LeanGrnBeanBlog

Asparagus Tart
via @tidymom

Tortilla Egg Cups
via @NutrishusRD (me!)

Beefed Up Hamburger Soup
via @NutrishusRD (me)

Kale, Barley, & Feta Salad
via @SweetPeasSaff

Bruschetta Salad
via @NutrishusRD (me)

Guacamole
via @AltonBrown

Jiggy Jiggy Greens
via @jamieoliver

Overnight Chia Oats
*I'm not actually sure where I got/adapted the recipe from, but here it is:

1 ripe banana, mashed
2 Tbsp chia seed
1/4 cup coconut milk
1/4 cup milk
1/3 cup oats
1/2 tsp cinnamon
1tsp vanilla

Combine, cover, and refrigerate over night. Enjoy! Serves 2, feel free to add yogurt, fruit, nuts, etc. in the morning as well.

Happy cooking and Happy New Year!

Cheers,
Steph Langdon, RD
www.nutrishus.com

Day 29: Variety is the Spice of Life

I enjoy food (as most dietitians do) and I enjoy cooking. This means we're often trying new ideas, tools/methods, ingredients or recipes in our kitchen. We've also been introducing food to our daughter over the past 5 months, so that has kept us thinking about different things to have her try. We do also enjoy eating out and trying different restaurants. If we go out (which is less these days, now that we're parents), it would be for food that we don't make or don't make often, thus it's often ethnic cuisine.

I don't love every food, my husband has a few that he enjoys that I'm not as fond of (oysters, blue cheese, olives). I also don't always make great things in the kitchen, sometimes new ideas flop. We try to find recipes with comments and suggestions so that we can learn from others, but we don't all like the same things either.

I think it's great to have access to many foods. There are varieties in Saskatoon that I don't remember seeing as a child and some foods are now available all year round. We're able to buy fresh, frozen, or canned items and often the store has what we're looking for. I know not everyone has that luxury. I travel to some small communities with my work and see the lack of choices, or even the lack of a store, or high prices that can be limiting.

I am walking distance from groceries, which I love. I can go for a walk to grab a few items I need. I also don't have to eat the same things as my husband or daughter, if I don't want to. We don't have allergies or other dietary restrictions, so for us it's just a matter of preference. As she gets older and starts talking, our daughter may let us know more about her likes and dislikes, but so far we're pretty lucky, like us, she likes food and hasn't had a bad reaction to any of it.

I am grateful for: access to a wide variety of foods

As a Canadian I enjoy being able to eat Italian, Mexican, Thai, Vietnamese, Chinese, East Indian, and locally sourced foods. I love to travel and part of that is definitely to try other/new foods.

Try something new or pull out an old favourite that you've forgotten about, explore the world of flavours available to you!
Steph Langdon, RD
www.nutrishus.com

Day 5: Happy in the Kitchen

One of my happy places is definitely in the kitchen. When purchasing our home, the size of the kitchen was important to us, because we use our kitchen. Yes, we enjoy eating out, but both my husband and I enjoy cooking (I also love to bake). At times I would definitely rather have a home cooked meal versus getting organized to go out, but I do also appreciate when someone else does the work (and cleans up!).

We gravitate to the kitchen when we entertain, so it's helpful that we have lots of counter space and an island. We got used to this sort of set up in our old loft, so it was important for the house too. Many of our friends and family know that we enjoy food and I'm sure they know that I like to experiment.

In my attempts to live a minimalist lifestyle, I also have to be aware of the items I purchase for the kitchen, not just the food. I could probably spend a lot of money on props to help with presentation or the food pictures that I share on instagram, but I'm trying to be aware and stick to a few simple, quality items.

A few of our pieces are well researched by my husband, some were gifts, and others are items we collected on our travels. So there are many reasons to enjoy our kitchen beyond being able to nourish ourselves and hopefully help our daughter have a positive relationship with food and acquire cooking skills. There are so many ways she'll be able to help in the kitchen even at a young age, and it's about more than just the food.

I am grateful for: Time to prepare and enjoy meals with my family

Since I mainly work from home, I have the ability to spend time in the kitchen (somedays). Sometimes I get overwhelmed trying to get a meal organized or feed our daughter and plan our supper too. I often have ingredients for a few meals so that I at least have ideas of what to throw together. Sometimes I need something quick and other times I can enjoy preparing a more complex dish. I definitely have days where I make my husband decide on supper; the days where I've had to make too many decisions already. However, when I am able to enjoy a meal with my family, possibly pack up leftovers, and clean the kitchen, I find that I feel content. Taking a few moments to put a dirty plate in the dishwasher does help me sleep better at night though.

Our kitchen will likely always be a place of experimentation, but it's a place where all type of food can be enjoyed. We have the ability to keep it stocked with healthy and tasty items, and I never want to take that for granted.

Go create something!
Steph Langdon, RD
www.nutrishus.com

Lemon Ginger Biscuits {Recipe ReDux}

I'm posting this later in the day than usual, but it's still the 21st! This month's theme was:

Cooking with Tea
Tea cups around the world are bubbling up with bold new flavors: From cardamom chai and sencha green to bubble teas and veggie teas. We wish we could attend the World Tea Expo the end of this month – but in lieu of a plane ticket, we’ll be cooking and baking and stirring up tea-inspired healthy dishes.

I'm really curious to see everyone's creations, as there are many ways to interpret this theme and many flavours to play with.  I started planning on Mother's Day and that inspired me to make a new variety of biscuit (tea biscuit, baking powder/soda biscuit, or whatever you like to call them). We served cranberry orange biscuits as part of our family brunch, but the Twinings in my cupboard was calling me. The light spring flavours that stood out to me were lemon and ginger.

With biscuits in mind I was also inspired to try raspberry chia jam (adapted from a house on the hills) and making my own candied ginger (from healthy green kitchen).  I must say, the jam is delicious and the ginger is very flavourful, mine didn't look quite as beautiful at healthy green kitchen's though!

I have fond memories of biscuits on a Sunday morning and I felt like many people probably even have tea with their biscuits, so it fits the theme doubly.

Lemon Ginger Biscuits
Makes: 30-50 biscuits with 2 to 2 1/2 inch biscuit cutters (depends on desired thickness)

Ingredients
1 cup all-purpose flour
1 cup whole wheat flour
1 Tbsp sugar
2 tsp baking powder

1 Tbsp lemon zest
1/4 tsp salt
1/4 tsp baking  soda
1/2 cup softened butter or margarine
1/2-1 Tbsp candied ginger
1 Tbsp lemon juice
1 cup plain greek yogurt
2 Tbsp milk

Directions
1. Preheat oven to 450F. In a bowl stir together flours, sugar, baking powder, lemon zest, salt, and baking soda. Cut in butter/margarine with a knife until the mixture resembles coarse crumbs. Add ginger, toss to mix in. Make a well in the centre and add lemon juice, yogurt, and milk. Using your fork, stir until just moistened.
2. Turn dough onto a lightly floured surface. Knead by folding and gently pressing for 10-12 strokes or until dough is nearly smooth. Roll until about 1/4 inch thick (or 1/2 inch if you prefer) and cut with a biscuit cutter. Reroll the scraps and continue cutting biscuits out.
3. Place parchment paper on a baking sheet and place biscuits about 1 inch apart. Bake for 7-9 minutes or until golden brown. Remove and cool on a wire rack for at least 5 minutes. Serve warm with butter/margarine, honey, or jam.

Optional: I wanted more lemon ginger flavour so I made a quick glaze with 2 Tbsp butter, 2 Tbsp honey, and 1 Tbsp finely chopped fresh ginger. Melt the butter, add the honey and ginger and stir frequently until honey dissolves. Drizzle on biscuits.

Enjoy a cup or tea flavours today (make it iced if you're getting hot weather),
Cheers,
Steph Langdon, RD
www.nutrishus.com

An InLinkz Link-up

Simply Cook and Enjoy!

We're almost half way through Nutrition Month, so I figured I should do a quick post. I've been keeping busy helping with our Saskatchewan Nutrition Month Committee's social media this year, so please check out our facebook page (and like us as we aim for 1000 likes this year!) or follow on twitter to get tips, recipes, videos, etc. until March 31, 2014.

Dietitians of Canada (DC) also has resources and videos, as well as a page dedicated to this year's theme which focuses on food skills and preparation. A new tool that came out in time for Nutrition Month, but will be available all year, is DC's new app Cookspiration. I've heard great feedback from people that have tried it, and I love that it asks you what time of day you're looking for a recipe for, as well as the type of dish, mood, speed, etc. that you're focused on (ie. On-The-Fly or Fill Me Up).

Cooking at home can be challenge for many reasons, and I know that we all feel to busy for it! I for one love to be in the kitchen and it's a chance for my husband and I to catch up on our day. If you have an 'excuse' as to why you're not cooking at home more often, such as:

• too busy
• don't know what to make
• don't have time
• don't have necessary ingredients
• picky eaters to feed...

Then it's time to start thinking about solutions. Find time one evening or afternoon on the weekend to:

• make a list and stock your fridge/freezer/pantry
• cook a big batch that can be reheated throughout the week
• take advantage of healthy convenience items (frozen stirfry vegetables, canned beans, etc.)
• check out cookbooks or apps for recipe ideas
• get together with family or friends to make multiple recipes to share
• create meals with options (make your own pizza, tortilla, yogurt parfait, etc.)

More people tend to eat out these days because it's easy and doesn't require prep time and clean up, but that can be minimized with a prep day (chopping veggies, making leftovers), extra hands in the kitchen and a plan for your week so that you don't have to decide what's for supper when you walk in the door after work - make  it easier to make healthy choices and challenge yourself to cook at home more often!

Cheers,
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Finding Time

Sometimes the day, week, month, or even year just seem to fly by. We still have 24 hours in a day and 7 days in a week, but sometimes it doesn't seem like enough. When it comes to efficient use of time or looking at your productivity, you may find that you've spent 20 hours in front of the television or looking on the internet and not even realized it. Make the moments count by finding time to care for yourself too!

I wanted to speak about time since a lack of it is often a barrier (or excuse) as to why people are eating out more often or eating less healthy items. Yes, I can understand that you don't have to do the dishes when you go out, but why not make that a group/family activity and talk about your day, or use one of the modern conveniences such as a dishwasher to help you out. We've lost the family meal and sitting down together to enjoy it. I know we're busy, but this is important to our health in so many ways - the choices, the conversation, and the skills that get passed on.

And keep in mind that healthy doesn't have to mean that it takes hours or all day to cook. There are many healthy meals and snacks that come together in minutes. To help speed things along (if that's important to you), you can even do some of the prep work ahead of time. I often have a few meals going at once when I find time to be in the kitchen - last night for example, we roasted pork tenderloin and veggies (for lunch today and tomorrow) while putting together a black bean/quinoa/vegetable dish, and cooking our supper of eggs for sandwiches with a variety of vegetables. That will get us through a few days that we may be busier and means that we have the option to heat up leftovers instead of cooking from scratch at every meal. Take advantage of the time - while you're cooking your entree you can chop veggies for snacks, or throw together a vegetable frittata, or put on the rice cooker and use leftovers from tonight in a stir fry tomorrow.

Big batching it and making a few meals in one go is something I consistently do to help us eat at home more, have lunches for work, and have time to spend together (in and out of the kitchen).

What are your time saving techniques?

Enjoy each moment,

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

March is Nutrition Month!

This is my third year on the Saskatchewan Nutrition Month committee. I am very happy to be helping with social media during March, so make sure to follow on facebook and twitter for daily tips, recipes, challenges, and events happening around the province. Below is a message from the chair of our committee if you're interested in receiving daily tips via email during March 2014.

 

"March is quickly approaching and many dietitians across Saskatchewan are preparing for Dietitians of Canada Nutrition Month activities.  Nutrition Month 2014 is designed to inspire Canadians to get back to cooking basics and to involve children and youth in food preparation.

The Saskatchewan Nutrition Month Committee would like to invite you or your organization to join our daily Nutrition Month e-mail service again this year.  These short, easy to read, credible and informative Nutrition Tips are a great way to improve the health and wellness of your organization. This year’s theme is Simply Cook and Enjoy!

How does it work?  You let us know your organization is interested and provide us with one contact email address (this could be your email, your administrator’s, receptionist’s, health and wellness coordinator’s, etc).  We will add your organization to our emailing list.  Each weekday during the month of March you will be sent the Nutrition Tip of the Day.  It is up to you to forward the nutrition tip of the day to your coworkers, staff, or whoever you feel might benefit from the healthy eating tips.

If your organization is not able to email out the Nutrition Tip of the Day you might also consider printing the tip of the day and posting it in your workplace, posting it on your organization’s website, or forwarding it on to family and friends.

If your organization is interested in receiving the Nutrition Tip of the Day please reply with your interest and contact information to Stacey Wiens at nutrition@pnrha.ca." 

Cheers,
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

In a Jam? {Recipe ReDux}

You may have noticed a food trend using Mason jars to display delicious creations.  At my foodie group last month we enjoyed a fabulous dessert which was displayed perfectly in a small Mason jar.  This month, for my rookie appearance in the Recipe ReDux, the theme is "Raising the Bar on Food in a Jar". 

As the first and only recipe challenge founded by registered dietitians,The Recipe ReDux is focused on taking delicious dishes, keeping them delicious, but making them better for you.   Dietitians taking part each month will share their recipes on the 21st of the month, so be sure to check back often for ideas on making both healthy and delicious food!

 

Knowing that many of my clients want quick and easy meals, I tried to create a salad that can use leftovers and/or planned extras.  You can rinse the chickpeas ahead of time, grill extra peppers the night before, chop your parsley/tomatoes/red onion on the weekend, and cook couscous in a little over 5 minutes.  Grilling the peppers brings out their flavour and adds a touch of sweetness which balances out the onion and fresh parsley flavours.  The lime dressing keeps the salad light and refreshing.

 

Mason Salad

Makes 4 servings

Ingredients

4 Mason jars

2 bell peppers, cored, seeded, halved

1/3 cup red onion, thinly sliced

1 can (540ml, 19 fl oz) of chickpeas, rinsed

1 cup cherry tomatoes, rinsed, halved

1 cup cooked whole wheat couscous, chilled

2 cups of leafy greens (I used baby romaine)

1/4 cup parsley, chopped

1 lime, juiced (reserve fluid for dressing); about 3-4 Tbsp

2 Tbsp olive oil

salt and pepper to taste

Directions

1. Place the peppers soft side down on grill for about 6-8 minutes, turn and continue cooking 3-4 minutes until desired tenderness and grill marks.  Let cool and slice peppers into 1/8-1/4 inch pieces.
2. Rinse, chop, and chill ingredients as above.
3. Start layering in with 1/4 of ingredients in each jar.  Chickpeas, tomatoes, parsley, onions, couscous, peppers, and top with leafy greens.
4. Combine lime juice, olive oil, and salt & pepper. Drizzle dressing on top before serving.
Enjoy!


Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

A World of Flavours

One reason I love traveling is because you get to experience different cultures and their foods.  There may be similar ingredients, but perhaps they are used in different ways.  When I talk about mindful eating, that involves enjoying the many flavours of your food.  Whether you're cooking the food yourself or lucky enough to just get to eat it (I love cooking, don't get me wrong!), it's important to stop and savour the tastes - the sweetness of cinnamon, the 'meatiness' of cumin, the memories I have that I associate with mint.  We will all have preferences and familiar flavours, but I do enjoy cooking with different ingredients and spices and seeing/experiencing how other people flavour their food.

The smells are also very important when we think of taste and flavour.  My mom used to say to start sauteing onions and garlic to at least give the impression that the meal is on the way (even if you still have lots of prepping, you'll also have drooling guests).  I think I still need to work on my detection of different spices, but that just means I can continue to slow down and discuss my food with others and pick out the different flavours.  At my wedding shower, we played a 'guess the spice' game, which was a perfect game for a foodie bride, but the blends got me and I definitely wasn't the winner!

Many cities celebrate culture with a type of folk festival.  We just had ours in Saskatoon and I sampled great food and spent time with family and friends.  As we were leaving, my husband and I noticed some informational signs in the Caribbean pavilion, so I made sure to capture them to share with you.

They give some background on flavours used in Caribbean food and connections to Indian food (curry).  This reminded me of our cooking class in Thailand and how we noticed just a slight change in the ingredients meant a huge difference in the curry paste.

If you're like many people, you might have a cupboard full of spices, but you have your favourites (or the ones that you're comfortable using) and then you have ones that were in a rare recipe or that you don't know what to do with.  Spices can be a great ingredient to share with others since they may come in much larger portions than you need.  You can also start looking for new ways to spice up or flavour your meals.  Herbs and spices can be a great way to reduce salt, fat, and sugar in our diets, but still leave us feeling satisfied.

Dietitians of Canada has created a chart with suggested flavour enhancers to inspire your cooking efforts.  And if you're not sure what to do with that marjoram or cardamom, EatRight Ontario has brief descriptions and recipes for a variety of herbs and spices.  This may give you ideas for fresh herbs from your garden or local farmer's market as well.  There are also lots of infographics out there to help you create spice blends or determine which spices go best with which ingredients.

Here's to delicious food!
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Incredible Edible

wedge salad

It's hot and humid and you don't feel like turning the stove on.  You want to enjoy the sunny evening and not be a slave to your kitchen.  Based on past experience, the idea of a salad may not excite you anymore.  However, with a few new combinations or ingredients, you can create a very tasty dish. 

Take advantage of local leafy greens and herbs and have fun adding different toppings for different flavours and textures (crunchy, soft, etc.).  Whether you're making a side salad or an entree, challenge yourself to pick and mix a new recipe.  As Jamie Oliver says "There are no rules, just start picking and mixing. Even using just 3 or 4 ingredients will give you a salad that rocks."

In Jamie's Food Revolution cookbook he provides a chart to guide you to pick a soft and a crunchy lettuce, herbs, veggies, cheese, and toppings such as seeds and nuts. You can see a visual of the chart on Jamie's Home Cooking Skills. 

Ingredients

• a soft ingredient
• a crunchy ingredient
• a herby ingredient
• a veg
• a cheese
• a topping
• your favourite dressing
• sea salt and black pepper

To make your pick-and-mix salad

1. Choose an ingredient from each

2. Wash and spin dry the soft and crunchy leaves
3. Pick the herby leaves off their stalks, discarding the stalks
4. Finely slice or peel the veg and shave, tear or crumble up the cheese
5. Toss everything together in a large bowl
6. Dress simply with your favourite salad dressing and season with a good pinch of sea salt and freshly ground black pepper, if needed 

7. Divide the salad between your serving bowls and sprinkle over your chosen topping

salad wrap

I also really like Jamie's 'chopped salads' and will throw together a variety of veggies and chop away.  We often dress our salads with some variation of olive oil, vinegar, spices, and pepper.  Recently at a friend's house for supper we had two beautiful salads (one from the host and one that we brought).  They were very different and equally delicious.  Think outside the salad bowl and try a lettuce wrap or a wedge salad.

Perhaps you even have a garden outside that can be your inspiration tonight or have a few fresh herbs left to experiment with.  As you know I think it's great to include children (and teens or partners) in meal planning or preparation - so ask them to choose a cheese, vegetable, and/or topping and see what you can create!

Happy eating!
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Roll it out

As I work to expand my vegetarian recipe repertoire, I still like to look in the cupboards and be able to create a meal with my pantry staples.  This is a great creative skill to have when you don't have time to pick up groceries, are trying to eat more meals at home, or just want to see what you can create from your kitchen supplies. 

I did plan to try enchiladas at some point, since we don't usually have enchilada sauce in the house.  Otherwise, a few items you will almost always find in my kitchen include:

• frozen berries
• frozen vegetables (broccoli, beans, peas, etc.)
• canned tuna
• quinoa
• some sort of rice (brown, wild, whole grain basmati)
• greek yogurt
• unsalted nuts
• dried lentils
• canned black beans and chickpeas
• canned unsalted tomatoes
• frozen loaf of bread (or pitas)
• salsa
• milk
• oats
• apples
• raisins
• eggs
• onions
• garlic
• and of course a variety of herbs and spices

Vegetarian proteins are great to get you through the week because they're shelf stable (dried or canned).  What do you make when you don't have time to get to the grocery store?

The recipe I'd like to share with you today is adapted from Betty Crocker's Black Bean Enchiladas.

Ingredients

·  1 tablespoon vegetable oil

·  1/2 cup chopped onion (1 medium)

·  1 teaspoon ground cumin

·  1 can (341ml, 12oz) whole kernel corn, rinsed

·  3/4 cup medium salsa

·  1 can (15 oz) black beans, rinsed and drained

·  1 cup part skim mozzarella cheese, shredded

·  7 (because that's what we had) whole wheat tortillas (8-10 inch)

·  1 can (10 oz) enchilada sauce (we used mild)

·  Chopped avocado, black olives, sour cream and cilantro, if desired 

    *we also added a few chopped chipotle peppers for some heat!

Directions

1. Heat oven to 350°F. Spray 11x7-inch (2-quart) baking dish with cooking spray. In 10-inch skillet, heat oil over medium heat. Add onion and cumin; cook and stir 4 to 5 minutes or until onion is tender. Stir in corn, salsa, beans and 1 cup of the cheese. Remove from heat.
2. On microwavable plate, stack tortillas and cover with paper towel; microwave on High 30 seconds to 1 minute to soften. Place 1/4-1/3 cup bean mixture along center of each tortilla. Roll up tightly, and place seam sides down in baking dish; spoon remaining bean mixture on top. Pour enchilada sauce over enchiladas, spreading to coat all tortillas. Sprinkle with remaining cheese.
3.  Bake 25 to 30 minutes or until cheese is melted and sauce is bubbly around edges. Garnish with remaining ingredients.

Plan ahead so you can roll out supper at home when you're in a pinch.

Here's to your health,
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com