What RDs Do: Paula Wesson, RDN, LDN

PAULA WESSON
GERIATRICS - CATHOLIC SISTERS &

THE JUNK FOOD NUTRITIONIST

for something nutrishus

It fascinates me to learn why people were drawn to the dietetics field and of course the diverse and varied things we do and people we work with. We often go above and beyond nourishment and nutrition education to best serve our patients/residents/clients. Paula also bring up some of my favourite terms: moderation (although a controversial/subjective term) and prevention. 

Why did you become a RD?

I’ve always loved food, but I also really liked medicine and I loved playing “school” with my friends. I realized that being a dietitian was a combination of these things. I’m around food all the time, I’m around medicine all the time, and I teach!

What area of dietetics do you work in?

Geriatrics. I work mainly with Catholic Sisters. (They prefer not to be called “nuns.”)

How would you explain what you do?

I’m a jill-of-all-trades. I do anything I can for the Sisters, including many things that aren’t nutrition-related, such as pushing their wheelchairs and helping them find the numbers called in Bingo.

What are your ‘typical’ daily/weekly tasks?

One of my main clinical duties is to perform a full nutrition assessment on new residents to the skilled nursing floors (there are also floors for Sisters who are aging but don’t need skilled care). I then have to fill out Medicare paperwork for residents on a regular basis, regardless of their nutrition status. I also attend care conferences twice a week to discuss the residents’ health conditions and care. Sometimes I provide nutrition education. Sometimes I recommend supplements or snacks. Sometimes I even spoon-feed them or go to the grocery store to look for a particular item for them to eat.

What has been your career path?

After college, I held nutrition-related jobs prior to working as a dietitian. After earning my degree, I worked as a summer camp counselor teaching cooking classes. While this was enjoyable, it was obviously temporary. Then, I started my unpaid dietetic internship, during which I worked part-time as a biology lab assistant and later as a dietary aide in a convent nursing home.

Another convent nursing home, operated by the same foodservice company, needed a new dietitian. I had a job offer to be their dietitian before I’d even completed the internship. Literally, the day after I finished my internship, I moved and 3 days later I started working as their dietitian.

What advanced education or special training do you have?

Not much. I have taken 4 graduate-level courses. I am planning to take the Certified Nutrition Support Clinician (CNSC) exam by the end of the year, which is a certification in tube feedings and parenteral nutrition.

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

Nutrition services are still inaccessible for many people. Ideally, more insurance companies would cover our services and would cover them for more conditions than they currently do. I’d like to see one dietitian visit a year being a covered part of preventative care. Teaching people nutrition earlier in the disease process or before it even begins could help prevent complications.

What misinformation about RDs would you like to clear up?

People often think my job is to make strict meal plans. My facility has “liberal” diets. For example, we don’t force residents with diabetes to eat only 45 carbs per meal. Even when I was interning in inpatient and outpatient settings none of the dietitians provided patients or clients with a strict meal plan.

What are challenges you encounter as a RD?

It’s hard to change people’s habits. I think this is especially true in the older adult population because they want to enjoy what’s left of their life and are concerned they won’t enjoy it as much if they change their diet.

What do people think that you do for a living?

Ha. I had one coworker who used to tell me all the time that my job was to play Solitaire because he often saw me on the computer. Other people tell me they think I’m the stock person or the “runner” who brings food from the kitchen to the serving area.

What is your favourite meal?

I have always loved rice and beans. It’s very versatile, because it’s not really just rice and beans. For example, Puerto Rican-style rice and beans includes recaito, a cilantro-based mixture, but Nicaraguan “gallo pinto” rice and beans doesn’t.

Anything else you’d like to add that you feel would be valuable:

Why do you call yourself “The Junk Food Nutritionist”?

I came up with this name years before I officially became a Registered Dietitian. My family would tease me about the fact that I ate junk food even though I was studying nutrition and wanted to work in dietetics. I still do. I believe in everything in moderation.

More about Paula:

Website: www.JunkFoodNutrition.com
Twitter: @JunkFoodNutr

Thanks Paula! 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: Ghazal Haghnegahdar, BSc, RD

GHAZAL HAGHNEGAHDAR

CLINICAL, HEARTY DIETITIAN & CONSULTANT

for something nutrishus

Ghazal came across the interview series and was happy to share more about what dietitians (RDs) do. I'm also excited to share her responses since two of her positions are brand new! She's another breakfast loving RD (we should have a club or something!) that's passionate about educating others. I love that she says we're not judging what you're eating, but you also shouldn't judge us - another moderation dietitian too!

Why did you become a RD?

Food and nutrition is part of everyone’s daily life. One of my previous jobs was teaching kindergarten and elementary school children about food and where food comes from. During this experience, I learned the importance of educating others about food and its origin. I wanted to enhance my own knowledge to be able to educate the public about food and help them achieve healthier lifestyles and that’s why I pursued this profession.

What area of dietetics do you work in?

I work as a clinical dietitian and have covered a variety of different clinical settings and populations from children to seniors. I also work in a private practice setting helping clients mainly with diabetes management, heart healthy eating, achieving healthy weight and overall healthy eating.

How would you explain what you do?

In the hospital, I assess patients and consult with other health professionals to improve patients’ recovery. I also spend time educating patients if needed.

Through Hearty Dietitian, I provide nutritional counseling sessions for individual clients as well as corporations and spend time writing blogs.

I am also a consultant for a start-up company where I provide feedback from a nutrition perspective.

What are your ‘typical’ daily/weekly tasks?

My daily tasks include looking over patients’ medical history and illnesses. I spend time speaking with the appropriate health professionals regarding the patients and then use my nutritional knowledge and provide suggestions based on the clients’ or patients’ best benefits. I make sure patients are on the correct diet and are receiving the appropriate nutrition based on their estimated needs. If need be, I provide education to patients that are being discharged to carry on a certain diet at home. I also find the time to read new articles and keep myself educated on any new research.

As a private practice dietitian and consultant, I keep myself up-to date through social media. I spend time finding new information that I can share with the public through different platforms. As a consultant, I am consistently researching for information that would benefit my clients and start-ups. 

What has been your career path?

After internship, I started working in a variety of clinical settings in the hospital and have continued working there. I enjoy the environment and the continued learning experience.

I have always been interested in reaching out to the public and increasing their knowledge in nutrition. So I started Hearty Dietitian a few months ago to share information through blogging and other social media platforms with the public. I also started seeing clients and assisting them in reaching their lifestyle goals.

A few months ago, I started working with a local start-up company where I provide different nutrition feedback based on the information they are looking for to help with their business.

What advanced education or special training do you have?

I obtained my Bachelors of Science in Food, Nutrition and Health first. Then I continued and obtained my Bachelors of Science in Dietetics. I have worked mainly with adults so far, but recently I started being trained in pediatrics and will be expanding my knowledge in pediatrics.

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

I believe people and society have become more aware of their health and want to move towards a healthier lifestyle. Individuals are becoming more aware of their food and health. Dietitians are becoming better known by the public and the demand for dietitians to provide appropriate information is growing.

What misinformation about RDs would you like to clear up?

Dietitians LOVE food! We are not here to judge what you eat. When you meet a dietitian, do not worry about what you are eating and most importantly do not judge us on what we are eating. We enjoy all types of food, even our desserts, as long as everything is in moderation :)

What do people think that you do for a living?

People think that my job is to help people lose weight. The patients and clients I see have different needs and those wishing to lose weight might be a fraction of those patients/clients.

What is your favourite meal?

Breakfast/Brunch! I love my eggs benedict.

More about Ghazal:

Twitter: @Ghazal_H
Website: www.heartydietitian.com
Email: ghazal@heartydietitian.com
Linkedlin: Ghazal Haghnegahdar RD

Thanks Ghazal! 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

Offline - On Purpose & By Accident

We went away for a quick family holiday mid-November. Since we left the country, I turned my phone roaming off and didn't use it for about 5 days. I was disappointed with myself that it felt 'weird' to not be checking my emails, texts, facebook, instagram, etc. Shouldn't it feel normal to not check your phone and be online?!

I have mentioned a few times that I feel it's good to unplug, to live the life in front of us. I make a conscious effort to be present and with my daughter while she's awake. I do admit though, sometimes I fall down the rabbit hole and am checking statuses, likes, updates, etc. Sometimes it's work related, sometimes it's personal, sometimes it's just out of habit.

Being away for a mere 5 days brought forth this revelation and realization as to how much time I must actually spend (waste) on-line/plugged-in. I was reminded of an image I saw recently:

This also made me think about habits. Often we're trying to start new habits or break old ones; often it's a choice. I felt like this was a habit change that was forced on me, for a positive reason. Once we returned home and I had my phone again, I tried to be on it less. I blogged less, I checked emails less, I posted on instagram less. Then I accidentally killed my phone (water damage beyond repair), so I was without a phone for another few days (while I tried to revive it). So here again, the world was showing me how much time I spend on my phone.

I now have a new, fully functioning phone, but I still want to live my real life, not my on-line one. I may not become internet famous, I may not have the most followers, but that's okay, I don't think I'd be a good celebrity anyway. I've also read accounts from people that became obsessed with social media, people that spend hours staging a photo to look like they just snapped it in a few seconds, and I know many successful/happy people that don't even attempt to keep up with the social media trends. This falls into my love of mindfulness (consciously using my phone less, consciously being present), minimalism (less use) and moderation (less use).

I still have a long way to go to be the best version of myself, but I do believe that unplugging more often is part of it. I am competitive, I expect a lot from myself, and I am a perfectionist, so I struggle to not compare myself to others online, even though it's just an image of their life, left open to my interpretation. Take this as you will, but the life I live beyond this screen is a pretty great one, whether you think that or not :)

I hope you find time to be with family and friends as the year draws to a close.
Cheers,
Steph Langdon, RD
www.nutrishus.com

What RDs Do: Abbey Sharp, RD

ABBEY SHARP

ABBEY'S KITCHEN 

for something nutrishus

Today we're lucky to have Toronto's Abbey Sharp on the blog. Abbey wears many hats in her entrepreneurial dietitian role. She has a unique skill set which lends itself well to her media roles and YouTube page. Like me, she works with commodity groups, and encourages a moderate and long-term approach to eating which includes a healthy relationship with food. I like her comment at the end regarding what our food does (or doesn't) say about us.

Why did you become a RD? 

Mainly because I just loved food so much.

What area of dietetics do you work in? 

I work in media and communications, usually with a food first or culinary edge.

How would you explain what you do? 

I own a food and nutrition communications business and work as a nutrition and food spokesperson for various top food brands and commodity boards. I also do a lot of recipe development, blogging and freelance food and nutrition writing. 

What are your ‘typical’ daily/weekly tasks? 

Every day is different, which is what I love so much about my job, but my day-to-day tasks usually involve working with brands on large and small spokesperson campaigns. Sometimes it means learning or developing brand messages for TV or radio interviews, testing recipes for brands, shooting food photos for my blog, writing and shooting YouTube videos, hosting food events and teaching workshops.

What has been your career path? 

I always knew I wanted to work in media, but right after my internship, I started a masters program in sociology looking to study the sociological aspects of food. My goal was to get a PhD because I thought that would make me an even greater “expert” for media opportunities. But after two months of absolutely hating my life in grad school, I dropped out and launched a now very successful business in media.

What advanced education or special training do you have? 

I have a lot of culinary training (George Brown), and acting/ TV training (York university, Second City, and years of theatre training and experience as a child/teen).

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

Hopefully we will simply be better represented in the media and the public will better understand what a dietitian does and how they differ from other nutrition experts. I also would love to see the public embrace a more moderate long term approach to healthy eating, rather than the quick-fix fads we see circulating today.

What misinformation about RDs would you like to clear up? 

That we just work in hospitals and treat people with Ensure or tube feeds. Dietitians help people not only recover from illnesses through diet, but also help prevent illnesses in all sorts of settings. Look at what I do- it’s the farthest thing from working in a hospital calculating feeds. I also hate that people think that dietitians just regurgitate Canada’s Food Guide or that we are simply government puppets. Dietitians are mandated to make our recommendations based on evidence and personalize it to the client- none of us only use any one method or only one government funded tool.

What would you like people to know about RDs? 

That dietitians understand the bigger picture. We understand the social, emotional, cultural and nutritional aspects of food, and we carefully balance those when making recommendations.

What are challenges you encounter as a RD?

Mainly just trying to counteract bad misinformation put forth by the media.

What do people think that you do for a living? 

I think most people can’t answer that in one sentence simply because I do so many different things. I even have a hard time explaining my job succinctly.

What are you passionate about in dietetics? 

I am passionate about helping people improve their long term relationship with food and empowering them to love their bodies and food again.

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

We understand that food is often just part of a larger issue. People aren’t overweight just because they eat more than they expend and the solution is not as simple as just telling someone to eat less. There is always something deeper that often is left unaddressed by other wellness professionals.

What is your favourite meal? 

Oh gosh, dessert for sure. I particularly love anything with caramel like sticky toffee pudding. I know, not what you were expecting a dietitian to say, right?

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

Listen to your body and honour it with the fuel and food it needs. Don’t think of food as good or bad, or yourself as good or bad when you eat that food. Learn to find peace with your body, food and yourself.

More about Abbey:

Website: www.abbeyskitchen.com
Twitter: @AbbeysKitchen
Facebook: AbbeysKitchen
Instagram: AbbeysKitchen
Pinterest: AbbeysKitchen
YouTube: AbbeysKitchen

Thanks Abbey! Find out more about What RDsDo.

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

Day 31: The End

My goal this month was to post a blog every day, and here we are, the last day of October! I am slowly trying to finish my 101 in 1001 goals as the end date approaches, so this is one more to mark off. I have never created so many blog posts in so few days (31/31). It took some time and planning, but I do love the sense of accomplishment. I just hope you don't expect it to continue (or that I bored/lost you).

I am grateful for: goal setting

I like to have direction and of course, my desire to accomplish things is easily met with goal setting. Years ago I was told to set challenging goals, not just make checklists. I also know that goals need to be realistic and achievable. Goals can change and evolve as we do. We're all working towards something different, and I'm not even sure what my end target is, but these little goals help me each day and bring focus to my actions.

 

I am of course also grateful that people read my words. This blog is an outlet for me, but also hits on my goal/passion to inspire others. It is just me on a keyboard. I am a registered dietitian, but I'm also a wife, mother, daughter, sister, dog owner, traveller, lover of books, baker, entrepreneur, etc. So here, I get to share those things with you. My work goals currently keep me focused on moderation, mindfulness, and minimalism. As my husband says, they may not be sexy terms, because people know they should eat balanced, but prefer to seek superfoods or extreme diets/cleanses/detoxes. However, I do think they can be a pathway to a healthy life and wellness. You may prefer other terms, conscious indulgence, sustainable eating, etc. but they are all subjective and basically mean the same thing. Many dietitians also talk about the 80/20 rule as a form or balanced, healthy eating.

Today I celebrate this goal, and of course Halloween. Since I live a balanced life, that likely means I'll enjoy a bit of chocolate today too.

I hope you're challenging yourself, meeting goals, or setting new ones.

I'm going to have to look at November and see what I have in store for myself (and you).

Cheers!

Steph Langdon, RD

www.nutrishus.com

Day 4: Best Version

I aim to inspire others to be the best version of themselves. I work daily to be the best me. I love goal setting. I love personal development. I am still figuring out who I am.

Even as a 30-something, I am still figuring life out. Although, perhaps it isn't meant to be figured out. Sort of like 'life has no meaning' - we as humans add the meaning.

I think part of my 'best version' philosophy comes from a desire to think about me, to not compare, to not try to be like others. I've always tried to be true to myself and be authentic. I wear my emotions on my sleeve, and pretty much 'what you see is what you get'. I actually didn't realize how much of an open book I was until former co-workers would comment on my personality and I would think, 'ya, they really know me'.

Having a daughter now also make me aware of the example I am setting for her. I want to be comfortable in my own skin and to me, that means knowing who I am. To be the best version of myself I 'need' a few things:

• quiet time/space (mindfulness) 
• organization (hence minimalism) 
• a sense of accomplishment 
• goals 

The people closest to me are likely very familiar with these parts of me. I'm the one that can't relax on the weekend until a few things on my to-do list get crossed off. Of course, motherhood has changed things, as I have less time for myself and rarely finish things.

I am grateful for: Me time

I may not always get it, but I have the privilege of having it. Whether it's time to sit in the tub, go for a walk/run or workout, or curl up with a cup of tea and a book. I know some people either don't have the luxury of this kind of leisure time, or haven't made it a priority, but I need it to be the best me.

I'm still not really sure what the best me means, but I work on it, so it fits the idea of 'progress, not perfection'. I know it means being active, eating well but with balance (moderation), reading, learning, relaxing, de-stressing, helping others, cooking, traveling, and sharing to inspire others (like this). I know I'm not there yet, but that kind of feels like the point?!

Do you have a best version of yourself? What does it mean to you?

Here's to you!
Steph Langdon, RD
www.nutrishus.com

Eat the way you do yoga - a reflection

My sister-in-law invited me to free yoga in the park on Sunday (from The Better Good, led by OneYoga). It was a beautiful morning and I felt lucky to be outside and have my baby at home with my husband. I think I even managed to do a decent job of being in the moment and focusing on the class.

Of course, my mind did wander, and I found myself reflecting on the class (while I was in the class). That's pretty good mind wandering if I say so myself - I wasn't thinking of to-do lists (as I often do) or other places to be, or the people around me. I even reflected on the idea that we did a lot of reflecting in university and I actually do a lot of it lately, often via this blog.

There were lots of people out - all ages, sizes, and fitness levels, but we were all there together. This made me start thinking about how hard people are on themselves when it comes to healthy eating. There is a lot of all-or-nothing thinking. When attending an all-levels yoga class, we are all going at our own pace, comfort level, and based on how our body feels. Yet, with food, we expect to be like everyone else. We're all different.

Yoga instructors often say to focus on your own mat, not to look at what other's around you are doing. Yet, again with food, we make judgments, we want to follow another person's diet, we want to look like a picture in a magazine or on instagram, we examine what or how much we ate compared to others. We are all at a different place on our journey towards health. The important thing is that we show up!

It's not that you 'just' did yoga (because someone else ran 21km, etc.), it's that you did yoga - you took time for yourself, for your health. All of these little things add up, so stop saying 'just'!

Throughout the class we were encouraged to try different postures, given alternatives if needed, and reminded that it was okay to fall out of a pose, but to come right back. With the all-or-nothing thinking many people have with food, they expect perfection or place restrictive rules on themselves, rather than accepting that balance and moderation are more sustainable and it's okay to occasionally eat the 'less healthy' or 'choose less often' types of food - I know I do. We also have to remember that it's okay to indulge, but that we need to come back to our goals at the next eating opportunity, it's about progress, not perfection. We were reminded that it's call yoga practice, because we're working on improving ourselves. I often talk about practicing nutrition for sports, but it's the same for everyday. We can't expect to change a lifetime of habits overnight, it takes practice.

We were also reminded to lift the corners of our lips - to smile. This made me think about mindfulness and also the enjoyment of food. I love food, as do most dietitians, it's part of the reason we got into nutrition in the first place. I aim to eat healthy most of the time. I think about adding vegetables or fruit to meals. I try to balance out my days and not go too long without eating. I am tempted by sweets in my house. I enjoy a good meal and glass of wine with my husband. Food should be something we can smile about, if we're lucky enough to have access to adequate amounts and are able to make choices to include the items we like. It shouldn't be something we fear or stress about.

While doing yoga, we're supposed to be there, doing yoga. I was reflecting, so I still need to work on that, but it's also a reminder that when we're eating, we should just be eating. Get rid of the distractions, slow down, find time to taste your food and be grateful for it. Some yoga teachers also ask you to set an intention for the practice, again something we can easily do each day for our eating or our goals.

That's how my yoga session went. Have you reflected on anything recently? Feel free to share below!

Cheers,
Steph Langdon, RD
www.nutrishus.com

6 Words That Currently Define Me...

There may be certain words, phrases, quotes, or terms that resonate with you and stick with you. Sometimes I read a quote and it feels like it was written for me, or that the person was saying it to me; it feels like that's what I needed to read/hear in that moment. Quotes definitely inspire me, give me perspective, and help me stay on my path to becoming the best version of myself. At times I wonder (and my husband wonders) where my ideas/thoughts come from, as he and I think very differently about a few things.

I've been thinking about moderation, minimalism, and mindfulness lately. These words, along with happiness, health, and habits (yes, I like alliteration) seem to be terms that I come back to and that help me focus my efforts, my blog posts, and the work I choose to accept and pursue. These words might not speak to you, but they speak to me. In the 'cheesy' sense, I thought I would actually define them for you today. I say 'cheesy' because it makes me think of wedding moments on television "webster's dictionary defines love as..." (you know what I mean). Since I use these words often, I thought it was a good idea to check out their definitions to make sure they say/mean what I want them to.

1. moderation: (moderate): average in size or amount -neither too much nor too little; neither very good nor very bad; not expensive - not too high in price; avoiding extremes of behavior or expression -  observing reasonable limits
2. minimalism:  a style or technique (as in music, literature, or design) that is characterized by extreme spareness and simplicity
3. mindfulness: the quality or state of being mindful; the practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis; also :  such a state of awareness
4. happiness: the state of being happy; an experience that makes you happy (*not a surprising definition, but I do appreciate that it says experience - not a thing)
5. health: the condition of being sound in body, mind, or spirit; especially :  freedom from physical disease or pain; the general condition of the body; flourishing condition (well-being)
6. habits: a usual way of behaving : something that a person does often in a regular and repeated way

I also like the terms inspiration, motivation, etc. but I don't think I need to keep defining things for you, I just thought this would be an interesting activity.

Do you have terms that guide you or help you through your day (or this journey we call life)?

Steph Langdon, RD
something nutrishus
www.nutrishus.com

6 Things I Learned From A Busy Month

I feel like I have at least a dozen blog post ideas in me as this month comes to an end. Some I have jotted down (as you may know, I love making lists) - hmmm, maybe I should make a few list related posts?! Too many ideas, and too little time - I must create an editorial schedule!

It's been a busy month that included a family trip to Quebec City so that I could attend meetings and a conference. This meant a lot of daughter-daddy time for my loves. Of course we enjoyed touring the city and eating great food, as well as the work that I did (*food tour post coming soon). Upon returning home, we received keys to our new home and the move began. We also celebrated father's day for the first time in our home, and I wasn't able to contribute to this month's Recipe Redux - so I'll have to be on top of that for July!

Now I look at the calendar and feel the need to reflect back on a few things that I have learned (or been reminded of) over the last 30 or so days.

1. My minimalist efforts helped with moving
I don't think many (or any) people enjoy the actual act of moving, they just want to reach the destination. With packing and unpacking, it did feel better knowing I had thinned our stuff in the last year or so, but it still felt like we had a lot (more work to be done). It's just a reminder that minimalism is a lifestyle, so I can continue to go through our house and thin things out so that I can spend more time enjoying life, rather than taking care of, cleaning, and organizing our stuff.

2. I don't want to be someone that "does it all"
This feels like a recent revelation. My husband would easily say that I try to do too much, analyze things to deeply, or get caught up in comparisons at times (another reason for me to unplug and get off social media more often). I think I always planned to be the type of mom that people would say, "how does she do it all?" until I recently realized that I'd rather be someone that people say "wow, she has a lot of free time" or "she's so happy" - not that I need people to comment at all, but it's taken me about 30 years to realize that I don't need to do what everyone else does, I don't have anyone's standards that I need to meet, and getting things done isn't what life is all about (although I thrive off a sense of accomplishment). This is probably obvious to a lot of people, but I think (I know) I'm too hard on myself because I expect too much at times. This revelation helps me to enjoy moments with my family or reading a "just because" type of book for enjoyment.
 
3. I enjoy unplugging
I recently shared a post reminding us to enjoy the weekend - not just photograph it, but live it. Last night I saw a commercial form Dixie - I like the underlying message to "Be More Here" and reduce distractions for family meals, etc. by going "Dark for Dinner". We know there are many reasons to eat together and be mindful in those moments. I sometimes feel like we're missing out on life by surrounding ourselves with screens. I will continue to aim for moderation with my use of media and electronics, as there is so much more I can do with my time.

4. I'm getting better at enjoying the little things
There are many components or dimensions to health and wellness - often people mention:

• physical
• emotional
• social
• intellectual
• environmental
• spiritual
• occupational
• etc.

Where we now live is almost like a new lifestyle. We have nature to look at (rather than a television) and I'm unplugging more, allowing myself more time for my hobbies/passions etc. which is all very important for overall health and stress reducation. We often think about eating well and exercise, but it's also important to find time for family and "me time". I hope my months ahead don't feel busy, but feel happy (and for personal contentment - productive in some way!)

5. I definitely value experiences over things
This relates to points above. I'm happy to have less things in my house and be able to spend more time enjoying the house and yard. We have some work to do, but a minimalistic focus will help us choose wisely and prevent us from filling our house with needless things. This should also help us save money for more trips, as we enjoy traveling and our daughter is pretty good at it so far.

6. Blogging helps me continue to learn about myself
I tend to post more about moderation, mindfulness, and minimalism or personal development and reflection with a bit of nutrition information here or there and a few recipes. I have high hopes/goals and ideas for the blog, but I still haven't nailed anything down yet. I know my lack of career goals at this point makes me feel like I'm wandering aimlessly at times, but I'm also still adapting to the new role as mom - a role I always wanted to play (you could say it's been my dream job). As much as I always wanted to be a mom and am grateful for the opportunity, I am still trying to figure out the balance of being mom, me, wife, and an entrepreneur.

How was your month?

Enjoy what's left of June!

Steph Langdon, RD
www.nutrishus.com

Not today, not this month, all year...

I had 'dreams' of posting this on St. Patrick's Day, but alas, my little one decided she wanted to be held and needed mommy (so of course I obliged). It gave me lots of time to think about what I wanted to share. Then came Dietitian's Day and I totally agree with what a follower wrote on my facebook page - nutrition month should be all year. {Then I found some time one evening and thought I scheduled this post to go out last week, but now I find it sitting here as a draft...}

I have quite a few people in my life that have been or are going on hot holidays (we stayed home this winter due to the little one) and I know that many people use a holiday, or the fact that summer is coming, or their wedding is approaching, etc. as a goal for getting healthy or losing weight. This brings me back to some of my favourite words - moderation and mindfulness. Why not strive for balance (not perfection) and a lifestyle you can lead/live all year long?

Leafy greens and other green veggies are important to us all year, not just on St. Patty's Day when folk like me think of all kinds of green food. I like to make any holiday into a 'fun with food' type of day, whether that is playing with the actual theme or festive colours.

Since green is on my mind, I wanted to share a few recipes with you. I recently tried these Popeye muffins from the green forks and loved the colour as well as the fact that they taste like banana muffins.

We've also made Alton Brown's guacamole for a variety of potlucks and sporting events. Another favourite that we often come back to is roasted broccoli with shrimp. I also enjoy adding greens to smoothies (I froze some 'pucks' of extra spinach for this purpose), eggs, and soups, such as with my lucky New Year's soup.

At a close friend's (and great cook) house we were treated to Jamie Oliver's Jiggy Jiggy Greens - which I still have yet to try to make at home.

So what's the deal with greens? This time of year I find that more people start turning to salads, so perhaps you just want to change things up a bit or perhaps you're not sure how to store them or use them (ie. recipes). EatRight Ontario has a great collection and a few tips on these nutrient dense veggies.

Let me know if you had any 'fun with food' this week or how you're getting in your greens this year. Don't forget to check out my instagram feed to see what's going on in my life, kitchen, and mind these days!

Easter is coming, what will you come up with?
Cheers,
Steph Langdon, RD
www.mutrishus.com

Less is More and it's already March!

Almost 4 months into motherhood - which for my blog means that I have all sorts of ideas, some of which I managed to jot down (and hope to return to) and others that have been lost to me, and of course, few that have been posted. I don't regret where I am spending my time these days, although it has definitely been an adjustment and I'm still getting used to how much I am needed by our wee-one. I do think it fits well with mindfulness, moderation, and minimalism that I've been trying to focus on. I am very aware of spending time with my daughter and being there for her - as my husband says, "it's an investment". I am also now more able to find time for he and I as well as a bit of time for me (see here I am, typing away - I'm calling that moderation!).

I have less time to do the things I used to do, so it has been great that I was able to (and continue to work on) remove some clutter and unused items from our home. I managed to donate some things, shred or recycle a few others and even sell a few.

It is March, which means that it's nutrition month, so I have been eager to post something for you. I'm sharing Dietitians of Canada's tweet-a-day on @LeadPilates and @fueledbySKmilk if you're on twitter. You can also check out some resources on the 'Eating 9 to 5' theme on the nutrition month website. I think it's a great theme and covers basics like breakfast, snacks, lunch, supper, and temptations or on-the-go choices we may face. Since I have less time, I am very aware of making big batches these days. My daughter seems alright with grocery shopping, so we're still able to get what we need, but I now do things like prep veggies at 8pm after she's asleep. I try to have quick things ready during the day for the moments that I can grab a quick bite or reheat something. Suppers have been alright as my hubby also enjoys cooking and will take over for me or have some quality daddy time so that I can get creative in the kitchen.

I haven't been as active on here or sharing articles on my facebook page, but I do still post on instagram quite often if you're on there. I hope you're all doing well, enjoying some nicer weather, and perhaps partaking in nutrition month activities or learning something new to help get you healthily through your work day!

Cheers,
Steph

Out of Control

I often look at the start of a new month as a chance to review, revise, and examine my goals. With October ending on the high note of Halloween and November starting to feel a bit more like Christmas (since we've celebrated Thanksgiving in Canada already) there are lots of things to reflect on.

I continue my exploration into mindfulness, moderation, and minimalism. These areas really interest me as a dietitian, someone who enjoys spending time on self development, a soon to be mother, and as a life long learner. Thinking about Halloween, Thanksgiving, and Christmas, I think it's fairly obvious to see that moderation is important. I truly believe in finding balance, since the enjoyment of holidays and food is part of the enjoyment of life...BUT of course, I prefer us to really taste the food, make wise choices, and learn from our mistakes. How do you want to spend your calorie budget? Is the kitkat worth it, or do you have a different 'treat' you'd enjoy more? Why? What do you like about it?

There is so much to be mindful of, but in our food culture we tend to eat first and think later (if at all). Balance is something I have worked on, and in some parts of my life (ie balancing healthy choices with the occasional 'treat') I do quite well. I do however tend to be a busy-body and have a hard time turning work 'off' so I continue to work on balance in other areas of my life.

Over the last 9 months or so, I have been mindful of my food and fitness choices in a new way since they are directly affecting my soon to be child. It has been a whole new way to look at mindfulness. Plus, with all the baby things available to purchase, it has been a great chance to think about minimalist living. I've been trying to clear out some of our stuff to make room for some of the things the baby will need. I also recently started reading Joshua Becker's Clutter Free with Kids to try to stay ahead of the game - I have this big idea that I'm going to have a lot of time to read this next year, but part of me realizes that isn't a realistic goal with a newborn!

As an entrepreneur and self employed dietitian, my life will be changing in many ways with the addition of this new baby. It may mean some changes for my business and will definitely challenge me in new ways. We've been dealing with lots of things that are beyond our control lately and waiting for the arrival of this little one is no exception. I am constantly reminded to let go of the things I cannot change, and there are many of them. I'm a 'doer' so part of my mindfulness practice involves trying to let other people do things for me, trying not to worry or stress about things that don't deserve my energy, and remembering to be grateful each day. Don't let a sense of a 'lack of control' get in the way of your dreams and goals. With mindfulness, moderation, and minimalism, we must take one small step each day (and sometimes a step back), but the long term results and changes will be worth it. Maybe you have an unrealistic expectation of yourself or are judging yourself by someone else's standards - instead focus on the positives and remember how far you've already come and the habits you're creating.

How will you finish out 2014 on a high note?

*I still plan to post and share articles as often as I can, but please understand that I will have a new focus in my life that requires my attention for awhile :)

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

Nurture Yourself

We eat to feel good in a variety of ways. Feeling good may mean getting rid of hunger, feeling energized, providing our body with nutrients, or in some cases providing comfort. Food is a part of many situations and we are often surrounded by choices and opportunities to nibble on something. Many emotions are also tied to food, whether it is a happy memory, a celebratory event, or a way to console ourselves. When we seek food for more than nourishment and sustenance, we may never feel satisfied/fulfilled.

With mindfulness, moderation, and minimalism in mind, it's good to create awareness and start to consider why you're eating. I feel it's good to reflect before and after as I know many clients feel "bad" or guilty after eating a large portion or a less healthy item. This can then lead to more problems as we try to deal with these negative emotions after the fact.

I also think it's important to reflect on how we treat ourselves. We're often our own worst critic and would be more compassionate to someone else in the same situation. For mindfulness, think about how you fuel your body, how you treat yourself. For moderation, don't expect perfection - change takes time, but each step or each pause helps us create new habits. Try to minimize your negative self talk and find new ways (non-food ways) to nurture yourself.

There are many ways to eat healthy, but adherence, lifestyle change, and behaviour modification are the ways to long term success, not drastic fad diets (huffington post).  Start doing something today that you're willing to keep doing and to challenge yourself with.
Here's to a healthier tomorrow!

How do you nurture yourself?

Steph Langdon, RD
something nutrishus counselling & coaching

www.nutrishus.com