What RDs Do: Lindsey House RD, LD

LINDSEY HOUSE

INSIDE OUT BEAUTY, ACCOUNTABILITY COACH

for something nutrishus

Lindsey and I seem to have a lot of similar interests and passions. Having worked in surgical weight loss and getting a personal training certificate along the way, she has now carved out a niche in her strength area, and in an area where her caring and motivating personality are a great fit. 

Why did you become a RD? 

I was heavily active in sports growing up and had a built in love of health and fitness. When I went to Miami University for college orientation, I learned about dietetics and thought that this could not be more perfect (good thing I did not fully grasp the concept of all the chemistry classes and tears ahead of me! Ha.)

What area of dietetics do you work in? 

I spent the last 10 years of my career in surgical weight loss. I fell in love with outpatient counseling and the idea of getting to follow my patients through their journey to health. Due to family needs and the need for flexibility, I left the hospital to start working from home. I now provide skype accountability sessions and lead fitness challenges at an amazing company called “Inside Out Beauty”. I work 100% virtually and continue to love the world of counseling.

How would you explain what you do? 

My accountability sessions are lead like health coaching sessions. My clients come to me with their own needs (most in the category of “I know what to do, I just need to do it”). We do anything from meal planning, fitness calendars, behavior goals…clients walk away with a game plan for the next week or two and then we come back together to review previous goals and adjust accordingly.

My fitness challenges are virtual as well. Clients choose a 7 day jump start accountability group or a 30 day group that will cover fitness, nutrition and behavior goal setting as well. Clients are placed in a virtual group where they get constant support and accountability. They set their own goals and are lead through their days with instructional and motivational videos.

What are your ‘typical’ daily/weekly tasks? 

My schedule is currently light because I am in the process of building my brand and filling my coaching schedule. My daily commitment is to my “like” page on facebook and this is considered my business page.

What has been your career path? 

I started as an acute care RD in a hospital and I covered all floors, so I was able to get a taste of everything (bone marrow unit, ICU, cardiac, ortho). I was working PRN ('pro re nata' - as needed) and decided to interview at an athletic club as a consulting RD. The hours were sporadic throughout the day and they encouraged me to get my personal training license to fill the in-between hours.

I ended up loving personal training and it was a fantastic mix of counseling and being out on the floor. I then happened upon an opportunity to cover a maternity leave in a surgical weight loss center and I almost didn’t take it due to time restraints, but I knew that I loved counseling and this could be an amazing outpatient opportunity. I fell in love with this position and worked the next 10 years in our surgical weight loss center.

When Kindergarten was starting for my oldest I was struggling with logistics of my commute to and from work with kid coverage before and after school (I thought daycare was so much easier to work around!). I decided to take, what I’m calling, a sabbatical and build a virtual clientele to work from home. I worked with a branding coach, have built my niche and brand as an Accountability Coach (functioning more as a health coach vs. doing specific dietary counseling). I officially am loving utilizing skype and other virtual options to provide my clients with easy scheduling, removing barriers for cancellations and time restraints.

What advanced education or special training do you have? 

I would consider my personal training certificate as special training as well as 10 year knowledge base in surgical weight loss.

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

Oh boy, you just opened up my soap box!! In 5 years from now, I hope we are that much further away from “diet mentality”. I hope we have fully jumped into rewriting the rules of what success looks like… individuals are giving themselves credit for all of their amazing efforts that may have nothing to do with the scale.

I hope this generation can start to deemphasize the scale, reaching a specific weight and put emphasize on feeling good and working toward being the best “me” we can be. I don’t truly believe that we can fully change this generation, however the next generation is watching. If our young children are not jumping on & off scales, valuing their self-worth by what they weigh, not trying every new diet fad, look at food and fitness as a way to feel their best, fuel up for sports, etc.…then we are on the right track!

My favorite tags are: #progressoverperfection #rewritetherulestosuccess #smallchanges

What misinformation about RDs would you like to clear up? 

I could be goofy and say a common misconception is that we all are amazing cooks! Ha. However, my serious response is that we are rigid and expect perfection. I cannot tell you how many clients of mine are floored that I’m not immediately taking away their diet cokes, alcohol or bread :). I let people set their own goals and choose their own battles… sometimes we are ready to increase movement and drink more water… but asked to omit soda could send you to the dark side.

What would you like people to know about RDs? 

Dietitian’s want you to succeed!!! Most go into the profession because of the love of people, health and fitness. We are not the fad diet, the fast track to immediate weight loss… however, we are the loving arms that will help you build life long habits that will let you live with energy, sleep better and minimize disease. Dietitians assess their clients from all angles, are thorough and take the time necessary to provide their client/patient with the best care possible.

What are challenges you encounter as a RD? 

Because I have existed in the weight management arena for most of my career, my biggest challenge is fighting the power of the scale! I can get clients to a positive place where they are finally giving themselves credit for the small changes (i.e. hit a step goal, slept 8 hours a night, decreased soda by 2 per day) and if the scale does not provide the expected number, I have to start back at square one. (I honestly struggle that MD’s put so much emphasis on the scale… their patient’s hang on their every word).

What do people think that you do for a living? 

Since I exist on social media and provide coaching… I do not get a lot of confusion. The confusion I stand up against is the person that looks at me and says, “people pay you to keep them accountable? Don’t people know how to workout more? How to eat healthier?”.

There is a population that understands the importance of accountability, they succeed with it, struggle without it. I’m fine with people not truly understanding why someone would hire me, because I get to see first hand the success of individuals who invite me on their journey!!

What are you passionate about in dietetics?

I’m a broken record, but I’m extremely passionate about helping people settle into the mentality of “progress over perfection” when it comes to nutrition and fitness. We can aim for perfection in other facets of life, but it does not work in the health and fitness world.

What makes RDs unique/different from other nutrition/wellness professionals? 

I strongly believe that we are all in it because we care and when helping is coming from a good place, it’s hard to criticize or say that we all cannot make a difference. The only difference I would like to point out is an RD’s background. There is a reason for the schooling, the internship and it is because there is monumental learning and understanding being built!!! The ability to assess a question, a client’s history with great attention to detail and thoroughness. I’m sure there is an answer written better than my wording in a pamphlet somewhere :)

What is your favourite meal? 

I LOVE a full fondue meal, I think it’s not only the taste, but I like when eating takes a long time and it’s more about the social component vs the act of eating.

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

I would encourage everyone to find someone that inspires you! I have a client who calls her accountability team her “dream team”. She has built a relationship with a personal trainer, dietitian, physical therapist and at any given point in her life she pulls in a member or all members from her team!!

Do I think we all need a therapist, trainer, dietitian, chef, etc.? Do I think we all have the money for this extensive team? NO!! It can be as simple as following someone on social media that inspires you, listening to podcasts, grabbing a trainer during crazy seasons of life!! It’s truly about understanding your own needs and what has worked for you in successful moments of life!!

More about Lindsey:

Facebook: Lindsey House, Accountability Coach
Website: Inside Out Beauty
Facebook: Inside Out Beauty
Email: houselifestyles@gmail.com

W

Thanks Lindsey! Find out more about What RDsDo.

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

Learning More About Being Me

I've been reading Gretchen Rubin's Better Than Before as I try to find time for non-work reading in the evenings. She even talks about 'quitting time' which I am going to try to do, since I work from home and am an 'upholder' I can easily be drawn to my office to do work and accomplish something (because that's what I like to do!).

I often talk about being our best self or the best version of ourselves. It's not about perfection, it's about progress, which the title of the book reminds us - be better!

Gretchen talks about all the unique traits we have and I like to learn as much about myself as I can, so I enjoyed reading that. I also try to be self aware - so I may not always respond or act the way I intended or should have, but on reflection I can easily see what I should have done/said. Maybe it's years as a dietitian and the self reflection we're taught that has stuck with me.

As I learn more about myself, I also continue to learn more. I know I like to cook, but I like to follow recipes, I struggle to just make something from scratch, which many dietitians are great at. I like to follow directions, perhaps with a few alterations, but I like to know where I'm going and what the outcome may be, even though, that does mean that I try all kinds of recipes - some that we'll make again, and others that are soon forgotten.

I also know that I like quotes for inspiration and I like alliteration. As an adult I've recently decided that I am at my best when I remain curious (not judgemental), am content (grateful and not wanting for more or comparing myself to others), and present (or mindful - conscious fits with my 'c' theme, but I don't like it as much). I keep mindfulness, minimalism, and moderation in mind as I strive for health, happiness, and habits.

I've got a lot to continue to work on, but I think I'm better than I was before. I do often have to remind myself of how far I've come and that happiness isn't a destination - ie. it's not, I'll be happy when ________.

This is just my check in, as it was on my mind and I had a few moments to spare to jot it down.

Be well, be you!

Cheers,

Steph Langdon, RD

www.nutrishus.com

Reverse Bucket List

I discovered this concept awhile ago on Pinterest and thought it was worth checking out. I looked at a few blogs and it is pretty much what I thought it would be - not a list of aspirations or things to do, but a list of things you've already done. I did also find some people making lists of things they never want to do.

Since 2015 is drawing to a close and I focused on gratitude in October, I thought this would be a good exercise for myself. I was also reminded of the quote that I have next to my bed (see below) and a recent comment, "it's not the pursuit of happiness, but the creation of happiness".

This isn't meant to be a brag list, but a reminder to myself of the amazing life I've already had. Some things are big and some are small, but they're what came to mind when I created this (they're in no particular order) and they may help you to know me a little bit more. 

We tend to have high expectations for ourselves, yet if you're like me, you forget that you're already pretty great. This fits well with my own insecurities and need for accomplishment (because this is a 'to-do' list that's already done!). Read my list, think what you think, and then perhaps create your own reverse bucket list (nothing is insignificant), before you start making goals for 2016. I decided to aim for 50 as that's what I saw other people doing. 

Reverse Bucket List

1. Have a child/become a mother

2. Receive a Bachelor of Science in Nutrition, with distinction 

3. Get married

4. Start a business 

5. Jump out of a plane

6. Backpack around Costa Rica, Nicaragua, and Panama

7. Play pro volleyball in Finland

8. See the Pope's Christmas address live in the Vatican

9. See a NBA game live

10. Ski in the mountains in Canada and the USA

11. Play volleyball for my country

12. Get paid to play sports

13. Eat sushi in Japan

14. Walk through Red Square

15. Go up the Eiffel Tower

16. Walk across the Brooklyn Bridge

17. Visit the west and east coast of Canada

18. Ride an elephant

19. Own property

20. Go on a Napa/Sonoma wine tour

21. Try surfing

22. Shoot an AK47 and a glock

23. Dip into a lake in the middle of winter

24. Play 5 years for my university volleyball team

25. Swim with dolphins

26. Be debt free

27. Travel to Southeast Asia

28. Butcher a pig

29. Make creme brulee

30. Work a retail job

31. Learn to enjoy running

32. Learn to like wine

33. Rescue a dog

34. Learn to enjoy coffee

35. Inspire others

36. Fly first class

37. Go to an all-inclusive

38. Go across the Golden Gate Bridge

39. Walk through Central Park

40. See a live performance of The Nutcracker Ballet

41. Take a cooking class

42. Fall in love

43. Get a tattoo

44. Witness a Blood Moon

45. Smoke a cigar

46. Learn origami

47. Eat pizza in Italy

48. Learn to play the oboe

49. Be a bridesmaid

50. Receive an art award

...and on and on. 

Be grateful this holiday season,

Cheers,

Steph Langdon, RD

www.nutrishus.com

Day 9: More From Less

I am inspired by clean spaces, white rooms, and no clutter. I do however have a young child (white's not so good). I also want people to feel okay sitting on my furniture, using my towels, and being able to relax and set their glass down. In my search for a minimalist inspired life, I try to remain practical (I'm sort of a minimalist in moderation I guess). We have gone through many items in our packing up and unpacking stages of moving. We gave away, donated, recycled, and threw things out. We still have lots of clothes, shoes, books, and items that make our house feel comfortable and like home. 

Just like healthy eating and active living are things I am conscious of and work at daily, so too is minimalism. There will be times when we go through boxes, rooms, closets, etc. in the future and continue to reduce what we have. We are however even more aware of what we purchase (which saves us money, or allows us to spend it on a few quality things - sort of like a chocolate indulgence, go for the good stuff if you're going to have it!). We try to limit what we buy for our daughter, although I know I think anything in 'baby size' is pretty cute. 

One of my main reasons for attempting this, was because I work from home. I see the piles of laundry, the dirty dishes, the 'stuff' that adds up. I wanted to feel more organized. I know my form of procrastinating in university was to clean before studying. Not only did it put off studying, but I convinced myself that I was more productive in a clean and clear space. I am easily overwhelmed with all that I aim to accomplish (I tend to expect too much of myself), so by having less stuff, I have to spend less time cleaning, and thus, more time relaxing (which I'm still working on) and living. I want to enjoy the time I have with my daughter at home, not spend it cleaning (because I try to do chores while she's playing).

We have a few nostalgic items that we don't want to part with and we have photos from various trips in our home. The things we have, seem to be ones that mean a lot to us.

I am grateful for: support in my minimalist efforts

My husband (for sure) and some friends and family members have been very aware of our attempts to have less stuff. So far people seem to be on board, but it can be hard to turn away gifts. It's a new way of living, but I think we both feel that we want fewer, higher quality things. We want to be able to spend our time and money on experiences, not things. 

MINIMALISM

MODERATION

MINDFULNESS

You are already enough!

Steph Langdon, RD
www.nutrishus.com

What's Guiding You?

As stated previously, maternity leave and the transition to spending more time as a mom means that I have lots of blog post ideas, yet don't get around to writing often. I can't complain though, I am really enjoying my time away from technology and screens to watch my little one grow! I do spend time on social media for work (and pleasure) so it's a bit of an internal struggle for me and I continue to work on not comparing myself to the assumptions I have of others based on their social media presence. I am in my 30s and still trying to figure out my priorities and how to live my best life.

I love quotes and find solace and inspiration in them. A few that have hit home for me recently are below:

(*see more on my Pinterest board)

With hiah chat I hope to provide insight to encourage you along your wellness journey. I find that it's great to know how others can succeed and the challenges they face. In the Craving Change program that I facilitate there are lots of examples called "you are not alone" and it's a great way to gain some perspective. I am a busy-body and have a hard time relaxing, yet I look at others online at times and feel that I'm not doing enough - I'm not working out enough or eating healthily enough, etc. but I have a great husband that helps to ground me and remind me of what is important - thus my continued journey to find balance so that I can enjoy lazy evenings with him and cuddles with my daughter without guilt (this may be a lifelong struggle for me!).

I plan to write my guiding principles or personal manifesto as I figure it out as well as writing about the pieces that make up health. I also hope to start some discussion around eating principles as sometimes we have developed rules that may be sabotaging our efforts and other times they may help keep us on track. I'm not one for diets, as the term diet to me just means a way of eating. I don't feel the need to associate with a specific way of eating (be that vegetarian, vegan, gluten-free, etc.) and am fortunate enough to not have allergies, intolerances, or medical reasons that I have to - the world of food is open and available to me and I explore it fully. I hope my blog continue to evolve as I do, and as I learn from others and from science.

Do you have 'rules' that you follow on your path to health and wellness?

Feel free to comment below...
Happy Sunday and have a great week!

Steph Langdon, RD
www.nutrishus.com

Easter on my Mind

I'm not sure if it's because I'm getting older, am more mindful, am a new mom, or what, but it really feels like we're rolling from one festive holiday to the next and next week is already April and Easter! Do any of you feel that way? I know if you go to any stores it's quite obvious, as Valentine's stuff goes on sale we see St. Patrick's Day stuff and Easter stuff already lining the shelves, and I still can't figure out when chocolate became the go-to food for all the holidays?! I do love chocolate, but try to limit myself and lately try to go dark or not at all (I'm also choosing quality, so that I feel it's worth the indulgence!).

Either way, holidays can be a hard time to stay on track with healthy eating. I keep working on my personal development and I think a few terms stand out to me - contentment and now imperfection. I am striving to be who I am and love it (rather than try to be a version of myself that I'll never achieve). So whatever you're working on, make sure you're not being too hard on yourself or expecting perfection - first of all, I've learned that it's impossible to achieve, but we also have to remember that we all likely define 'perfect' very differently. I continue to pin new quotes that inspire me (and hopefully inspire some of you) - feel free to share your favourites in the comment section below!

So, try not to stress about Easter. Enjoy time with family and friends, get outside, relax, do what you need to do for yourself. As my followers know, I tend to enjoy food jokes and having fun with food themes for holidays. I found a few cute snacks on Pinterest that I wanted to share with you. My first thoughts with Easter go to eggs and carrots and what I can do with them - perhaps you have a tradition you'd like to share that is food related or a gift that is not food related.

Bacon and eggs bunny from worthpinning:

Pineapple chick from FamilyFun magazine:

















Cheese and cracker chicks from CanadianFamily:

There are so many ways to get creative and include veggies, fruit, and protein in your holiday celebrations. Happy Spring to you all!

Cheers,
Steph Langdon, RD
something nutrishus

Using Your Garden Goods

I enjoy situations that cause me to be creative and find new ways to use ingredients. This year that inspiration has come from our CSA PayDirt farms. We have received 4 deliveries of locally grown, organic produce so far this year and I have whipped up a variety of new dishes in the kitchen to enjoy the fresh ingredients. We split a share with my brother-in-law and his fiance since we both only have 2 mouths to feed and want to make sure we're able to use everything up. These situations challenge me, because like most people I have my go to items from the grocery store. I do try to combine them in different ways, but this year I've had more chard and mustard greens than I knew what to do with!

As summer sadly comes to an end and gardens are emptied I also like to enjoy the flavours of the changing seasons. Seeing different items at the market or store can also serve as an inspiration; I know I've been enjoying as many peaches and nectarines as I can before they're gone. Earlier this summer that also included cherries and berries, and now corn on the cob is out in abundance.

I also use social settings to test out new recipes and will cook in big batches to get us through a busy work week. Needless to say, there are lots of outside influences when it comes to what is created in my kitchen. We do have our standard favourites, but I like to think that we get a good amount of variety as well.

A few recipes that I've used lately and wanted to share include breaded green beans and a new take on potato salad.

The green beans were adapted from for the love of cooking as they were baked and most recipes involved frying.  I brought them to a potluck and they disappeared; I will definitely make them again. I posted the picture below on my instagram feed and someone asked for the recipe, so here it is...

Baked Breaded Green Beans
Ingredients
1-2 lbs of green beans, washed and ends trimmed
1 egg
2 Tbsp milk
1 cup bread crumbs
spices (I used a smoked paprika, garlic, chili, and chives blend that I had)
2-3 Tbsp vegetable oil
salt and pepper
4 Tbsp mayo
2 tsp soya sauce
1 clove garlic, minced
1-2 Tbsp sriracha sauce

Directions
1. Combine  2 Tbsp mayo with soya sauce and garlic - set aside. Combine remaining 2 Tbsp mayo with sriracha - set aside.
2. Line a baking sheet with aluminum foil and brush with 1 Tbsp of vegetable oil. Preheat oven to 425F.
3. In a small bowl make a milk bath with your egg and milk. In a separate bowl combine bread crumbs, spices, and salt and pepper.
4. Dip beans in egg bath and crumb mixture; place in a single layer on baking sheet.
5. Drizzle remaining oil over beans and bake for 13-15 minutes.
6. Serve immediately with dipping sauces.

-----

The Creamy Cucumber and Grilled Potato Salad recipe comes from Food & Wine and was the dish I took to my August foodie group evening. Our theme was grilled food and I picked up my ingredients from our local farmer's market. It was a hit and is also a recipe I will make again.

What have you been inspired to try or create this summer?

Enjoy your garden goods while they last!
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Mmmy Journey Begins (and continues...)

I wanted to take some time today for reflection. As my business has grown, I've had time to think about the areas I am most passionate about and thus, where I want to take things in the future. This is both exciting and overwhelming and one of the many 'joys' of being an entrepreneur! As you will see in future posts, I am trying to declutter or minimize things in my life to reduce stress and create more time to pursue my passions.

I know many people in their 20s or 30s (or 40s, 50s, etc.) who aren't sure what they want to do with their life. I sometimes feel this way, although, I think it's more about the journey, because we might never have a clear answer to that question. I'm told that as I young child I asked my mom "what do you want to be when you grow up?" I always thought that was a strange story, because of course, she was my mom and a 'grown-up'. Although, I know many 'grown-ups' who don't know, so perhaps it was a very legitimate question!

 I have met people who have found their 'passion' and seem to be doing exactly what they should be doing for a career; although this is definitely the exception, not the rule. The more time I spend pondering my own passions and goals, the more I learn about myself and the more learning I do in general. As far as I can remember, I've been a competitive, driven person. As with any personality trait, it has its pros and cons. This drive pushes me to be the best me and live the best life I can. My struggle is when I compare my life to other people's lives, or have an unclear definition of what 'best' means for me.

I see comparison all the time in my practice, whether it is about weight, willpower, the media, money, time, etc. With social media, I feel that we also often see people's highlight reels and make assumptions about the people and their lives, when in fact we really don't know their situation. The idea of focusing on our own struggles really came out when I attended the Landmark forum years ago as a Lululemon employee. Many people were overcoming traumatic pasts, but we realized that we all have our own troubles, and if it's a big deal to you, then it's a big deal (again, we can't compare). My big take away was to focus on contentment. Not that I want to be complaisant, but to be in the moment and appreciate all that I have.

I am inspired by quotes, various books, my husband, my family and friends, my clients, and by setting small goals for myself. I will likely always be a work in progress. I will never be perfect, but I will always be me.

I continue to be passionate about mindfulness, moderation, and recently minimalism (hence the mmms). I'll continue to share thoughts and tips relating to those topics, so feel free to comment and join in! For now, enjoy a few of my current favourite quotes and feel free to reflect back!

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

hiah chat - Leland Guillemin

Leland Guillemin is an IT Analyst at the Saskatoon Health Region and competes in the Epee weapon in the sport of fencing. He is currently ranked 5th in Canada and has aspirations of attending the 2016 Olympic Games.  Leland began fencing in 2004 when a hockey injury forced him to change his path. His fencing career began in the city of Regina where Leland fenced for two years. Leland quickly fell in love with the sport and realized that he had a talent in fencing that he wanted to pursue. In 2006 he moved to Saskatoon in order to fence and train at the Provincial Training Centre, the Salle Seguin and began working toward his goal of someday reaching the Olympic Games.

The 2012-2013 season was Leland's best season to date. He medalled both provincially and nationally and was the only Canadian epeeist to reach the quarterfinals at all three of the Canadian Cups. Leland finished the season ranked 1st in Saskatchewan and 5th in Canada. Leland is a member of the Canadian High Performance Program and has been a member of Team Saskatchewan since 2007.

Leland currently trains 6 days a week, often twice a day. He follows regimented fitness and meal plans as laid out by his trainer Andrew Leslie at Craven Sports and nutritionist Stephanie Langdon at Something Nutrishus. When he’s not carefully counting out how many almonds he’s allowed for snack, or hitting the gym, he enjoys spending time with his fiancé and his cat Tuna.

Twitter @lelandguillemin
Blog  lelandguillemin.wordpress.com

1.    What does being healthy mean to you?
To me, being healthy means being active and treating your body with respect by means of proper nutrition and exercise!

2.    Do you feel that you lead a healthy life? How? (or what would you change?)

I believe I do lead a healthy life! I've come a long way from when I was younger, but if it wasn't for sport I wouldn't have taken the proper steps to become educated and to seek a nutrionist!

3.    What is a healthy meal that you often eat?

My favourite meal that I eat now is overnight chia breakfast with coconut milk! I also really enjoy chicken chili.

4.    How do you stay healthy when life gets hectic?

I just stick to my habits. I follow the meal plan that has been laid out and I make sure my body gets what it needs to deal through the hectic times.

5.    What is one of your challenges or struggles when it comes to leading a healthy life?

The biggest challenge I have is dealing with all the dishes and mess on a daily basis. I'm not a very clean cook. Staying on top of the dishes is hard, but necessary.

6.    Are you currently working towards a goal or starting/stopping a habit? What?

I am currently working towards qualifying for the 2016 Olympic games in Rio. I believe it is very important to fuel my body properly so that I can have an advantage over my competitors and be in perfect shape on game day.

7.    What motivates you to be healthy?

I am mostly motivated by my athletic goals, but I am motivated to stay healthy for the rest of my life. This is the only body I get and I'm going to respect it and honour what it can do for me!

8.    What is a treat or indulgence that you enjoy?

Cookies. All kinds. My craving used to be Salt and Vinegar chips, but it has since shifted to cookies. If I could, I would eat cookies all day for every meal.

9.    Any inspiring words or comments that you’d like to share with our readers?

Anything is possible if you put your heart and soul into it. We can accomplish incredible feats by pushing ourselves and staying true to who we are!


Thanks Leland!

More about hiah chat 

hiah chat - Erica Gavel

Name: Erica Gavel
Occupation: Team Canada Wheelchair Basketball Player/ University Student
Sport: Cycling and Wheelchair Basketball
Family: My strong support system in both Saskatoon and Prince Albert
Hobbies: Listening to music, cycling, cooking, and anything fun and active
Twitter: @EricaGavel

1.    What does being healthy mean to you?

Approaching life from a holistic approach. When I take control of my nutrition, physical training, rest, and mental well-being, I have the most energy and feel the happiest.

2.    Do you feel that you lead a healthy life? How? (or what would you change?)

Currently, yes. A few months ago, I picked up and moved to Tuscaloosa, Alabama to train. I was/still am very attached to Saskatoon, therefore, coming here, I needed to have goals to prevent depression as well as get the most out of the time I'm going to be here. I attacked the situation from 5 different perspectives and have never got better results or been any happier. The 5 different perspectives include nutrition, rest, mental well-being, strength, and skills.

3.    What is a healthy meal that you often eat?

Chicken breast with steamed broccoli and wild rice

4.    How do you stay healthy when life gets hectic?

When I anticipate I am going to be having a hectic week, I try my best to be extremely organized. A lot of it has to do with pre-planning healthy meals, figuring out meals that are quick, easy, as well as nutritious.

5.    What is one of your challenges or struggles when it comes to leading a healthy life?

Time and rest. Being a student athlete, sleep is very important with all the training and classes, if you don't sleep enough, you're hindering your body of reaching it's full potential.

6.    Are you currently working towards a goal or starting/stopping a habit? What?

Yes. Currently I am training for the 2016 Paralympic Games in Rio Janeiro. I am trying to cut back on simple sugars and eat complex CHO's [carbohydrates] as much as possible.

7.    What motivates you to be healthy?

I enjoy being successful, reaching goals, and doing everything I can to be the best I can be.

8.    What is a treat or indulgence that you enjoy?

Frozen vanilla yogurt with a little bit of chocolate sauce, nuts, and a banana

9.    Any inspiring words or comments that you’d like to share with our readers?

"Success is knowing you did your best, to become the best, you were capable of becoming." - Wooden
"Get inspired, be inspiring." -Unknown

Thanks Erica!

More about hiah chat

Health is a Habit (hiah)

If you read my posts regularly, you have likely seen words like "habit", "mindful", and "balance".  My area of expertise is nutrition, but I hope that when I share information here, present to a crowd, or work with an individual, that I am helping with their total wellness.  I once had a client say that her goal was to keep doing the things she does now by the time she'd in her 80s and 90s, so she was committing to her health and to long term habits.  I don't like fad diets for many reasons, but one main one is because they often don't lead to behaviour change, so you just return to your old ways once you quit or finish the diet.  Some athletes may go on very strict plans or even need to eat more to bulk up, and that can mean a huge habit change when they retire from sport.  

Everyday as I try to be a better me, I often look for inspiration around me.  With that in mind, I created the hiah chat.  A chance for individuals to let us into their lives and motivate us to keep going by seeing the struggles they face and the goals that they set.  Make sure to come back regularly to read the hiah chat! 

Health is more than just the foods you eat or the activities you do; it involves a balance of mental, spiritual, environmental, social, physical, and emotional components.  Health is a habit that must be practiced daily.  The hiah chat shares stories of dietitians, chefs, athletes, local celebrities, foodies, bloggers, authors, and people striving for wellness. 

Featured on hiah chat:

- Erica Gavel - student athlete
- Leland Guillemin - Epee fencer 
- Karlie Jackson - personal trainer, athlete, future nurse 
- Leia Bridge - yoga instructor, business owner 
- Kelly Glassford - Pilates instructor 
- Brian Breit - runner 
- Michyla Kielo - runner, massage therapist, mom, farmer

Contact steph (steph@nutrishus.com) if you would like to be featured on hiah chat.

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

Gratitude Galore

Canadian Thanksgiving is almost here and of course most holidays mean lots of food.  Don't get me wrong, I love turkey and am excited to be making my first ever pie for dessert on Sunday!  But, I also like to turn the focus away from food.  If you follow me on facebook and/or Pinterest you may have recently seen posts about gratitude.  Perhaps you think about what you're thankful for, but it can also be what you're grateful for. 

I have many things to be grateful for.  I know when life gets stressful we may start to see the negatives or forget how far we've come.  So take a moment this weekend and think about it.  I am grateful for the love of my family, the support of my friends, the company of my dog, the roof over my head, the opportunities I get with my job, my health, and much much more.  I am fortunate because I work with a lot of athletes (at all levels) and having been an elite athlete myself, staying healthy is really important to me.  My clients motivate me because they are doing great things and overcoming hurdles everyday.

I recently had the opportunity to travel to Lake Placid, New York with Allinger Consulting International to work with the Russian Freestyle Aerials team.  It was a great experience, a new challenge (working with a translator, etc.), a chance to travel, and a source of inspiration.  I am now doubly excited to watch the Sochi Olympics!

This experience definitely lead to some reflecting on my part.  Travel and getting outside your comfort zone can lead to new perspectives.  In my recent Flaman Fitness Fit Talk post I ask you to do even more thinking and reflecting.  This falls in line with my interest in habits and how we go on auto-pilot all to often.  If health is something that you're grateful for, then you need to take care of it.  Don't wait for a red flag, preserve or improve what you have, because health allows you to spend time with family and friends, allows you to go on that next trip, etc. 

I work with clients with all sorts of goals, we're often working on some sort of change, but change can be hard.  Some people are resistant and others will try anything, either way, I think it's a great idea to remember Albert Einstein's quote: "insanity is doing the same thing over and over again and expecting different results".  To create change we must change.  You may have habits that you've had since you can remember, so it will take time to change them.  Or perhaps you're looking to create a new habit all together.  To get started, be thankful, think about what you're grateful for, or what motivates you, and commit to a change.

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

Be Inspired Today

As an athlete, my parents were very supportive and very proud.  My father is a very outgoing individual and liked to think of himself as our team psychologist.  He would find inspiring quotes or pictures to try to get us fired up.  I remember him drawing us a version of this "Don't Ever Give Up" picture and handing it out to the team. 

At some point I developed a liking for inspiring quotations.  I like to have them on my nutrishus website, to hopefully inspire you.  I even follow certain quote sources on twitter now.  Today as I'm working, I just felt like I needed some inspiration.  The quote that hit me was:

The only way of finding the limits of the possible is by going beyond them into the impossible.
Arthur C. Clarke

Most of us have a comfort zone, I know I do.  The challenge is to go beyond it to find out what is really possible.  I can't wait to be 5, 10 years in the future and see how far Something Nutrishus has come and all the people I have helped reach their goals.  Running a business can be scary sometimes, but most of the time I love the challenge and freedom of being my own boss.  Starting my business was a big step out of my comfort zone, and now here I am almost a year and a half in!

What have you done lately to step outside your comfort zone?
What inspires you today?

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