What RDs Do: Heather Caplan, RD

HEATHER CAPLAN

REAL TALK RD, HEAD OF NUTRITION - SPRIGHT

for something nutrishus

I was introduced to Heather in Portland for the SCAN Symposium. She's a consultant, even if she wasn't originally fond of the word (I get it and know that it describes the variety of things I do too!) and works in the health field which includes her dietetic roles, but also run coaching and teaching yoga. She has worked in a variety of positions and has unique skills (including one that might surprise you). I appreciate Heather's #RealTalk and passion about being a human as well as a dietitian.

Why did you become a RD? 

My first college nutrition class never felt like work because I found the topic so fascinating. I almost went into architecture, but that felt like a lot of work (and math, and reportedly no sleep).

What area of dietetics do you work in? 

My resume is mixed — I now work in tech, as the dietitian for Spright.com, but I spent a lot of time in corporate wellness and health coaching.

How would you explain what you do? 

In a startup you do a little bit of everything! Some days I’m focused on marketing and growth, some on nutrition curriculum and content, working with our network of experts, and/or product development. It depends on what the team needs and where we are with certain projects.

What are your ‘typical’ daily/weekly tasks? 

There’s rarely a “typical” day, but there are a few things I do everyday at some point: writing, coaching, and networking. On a weekly basis I try to keep my personal blog and run coaching active, and for Spright I work on marketing, with our experts, and developing content for the app.

What has been your career path?

I started in pediatrics with the Virginia WIC (Women, Infants, and Children) program, switched course to do some marketing with Small Planet Foods, then into corporate wellness with Wellness Corporate Solutions, became a certified running coach, and eventually landed at Spright to lead their Nutrition content, strategy, and health programs. I’ve been blogging for over six years and coaching for four.

What advanced education or special training do you have? 

I’ve trained in motivational interviewing and health coaching, have run coaching and yoga teaching certifications. Oh, and at one point I was certified to use a chainsaw, which hasn’t proven too critical to my career.

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

If the “industry” is the food system in America, the ideal world would be that fresh food is more widely available and affordable across socioeconomic groups. In the future, we’ve reduced our food waste, and increased individual’s confidence in preparing simple meals at home. We would see less “products” on the market making way too much money, and more people interested in what’s in their food. Dietitians are speaking up to clarify nutrition guidelines, and the other (food) industries are less powerful in shaping them with politics and money.

What are you passionate about in dietetics? 

A nonjudgmental, open-minded, and simplified approach to nutrition messaging; teaching consumers that nutrition can be pretty simple, but is far over-complicated by catchy news headlines that rarely get the facts straight. I’ve become passionate about being a dietitian and a human, helping consumers realize that no one has to, or should, eat perfectly (including RDs).

More about Heather:

Website: Heather Caplan - Fan of Real Talk
Website: Spright
Twitter: @heatherdcRD
Instagram: @heatherdcRD
Facebook: Heather Caplan, Real Talk RD

Thanks Heather! 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: Emily Kean, MBA, RDN, LDN

EMILY KEAN
NUTRITION MARKETING COORDINATOR, 
SPORTS NUTRITION
for something nutrishus

Emily was excited to share her story since she was able to create a job from an internship opportunity. I think it's great that she did a joint MBA/internship; I don't think we have that in Canada. Similarly (but definitely differently), we also both work/consult in dairy and sports nutrition. She is an avid runner and obviously passionate about health and nutrition. I was lucky to get to meet Emily recently in person at the SCAN symposium in Portland.

Why did you become a RD?

I’ve always been interested in food, health, science, math, and chemistry. In high school, I attended a Medical Summit at Johns Hopkins University, where I learned that I could major in nutrition/dietetics and make nutrition a career. I knew immediately it was the correct career path for me, combining all my favorite fields. I love being able to apply my knowledge and expertise to promote health through sound dietary habits.

What area of dietetics do you work in?

• Business/marketing: I work for a dairy foods company as their Nutrition Marketing Coordinator.
• Sports Nutrition: I also enjoy talking with runners and other athletes about their specific nutrition requirements.

How would you explain what you do?

• Nutrition communications and research i.e. front of the label messaging, nutrition facts panel, new product research, comparative analyses, attend nutrition conferences, customer service, blog, etc.
• Conduct research and advise company executives on nutrition issues concerning company products
• Consultant to customer service reps and social media manager regarding consumer inquiries and social media messages regarding company products and nutrition
• Provide oversight for product labeling and laboratory testing
• Member of Research and Development team for new product development
• Represent company at conferences and sampling events
• I also do some corporate wellness related work including discussing with coworkers about how to improve diets, and planning interoffice nutrition events.

What are your ‘typical’ daily/weekly tasks?

Every week is different. I’m often working on nutrition communications and fact checking for our collateral such as our blog, commercials, recipes, posters, etc. I also often communicate with Health professionals including RDs, and doctors on the benefits of our product.

What has been your career path?

After earning BS in nutrition and food science, I enrolled in a dual MBA/dietetic internship program. While attending a promotional event at the company, the CEO offered me an internship. At the conclusion of the internship, the company offered me the position of nutrition marketing coordinator.

In grad school, I joined an amazing running group. This is when I discovered I had a passion for running and sports nutrition. My thesis was on female athlete’s diets.

What advanced education or special training do you have?

I earned a B.S. in Nutrition and Food Science with an emphasis in Dietetics from Georgia Southern University. I completed my internship in the Chicagoland area with rotations in community, public relations, sports dietetics, clinical, and food science. I earned my masters in business administration (MBA) at Dominican University.

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

I’d love to see RDs in all food aspects- industry, clinical, research, and general health. RDs should also play more of a role in preventative care. We can also be the first line of defence for many health conditions. Dietitians doing preventative care in doctor’s primary care offices would be ideal.

What would you like people to know about RDs?

RDs are THE Nutrition Experts! We have knowledge and training in food science, anatomy, food production, biology, chemistry, and much more!

What are challenges you encounter as a RD?

Sometimes strangers or acquaintances want quick advice on how to lose weight, look better, etc. I usually try to give people some quick tidbit like “try eating more fruits or vegetables.” However, there’s no quick fixes. In order to effectively evaluate someone’s current eating patterns for improvement, it can be a long discussion. Personal nutrition and eating is always a WIP (work in progress), always room for improvement! :)

What do people think that you do for a living?

People think I run and eat for a living and I tell people how to do these things. While it's true that I love running and eating, I don’t tell people how to eat. When counseling, I merely make suggestions and encourage dietary improvements.

What are you passionate about in dietetics?

I’m passionate about industry transparency. Food companies need to build relationships with their consumers built on honesty. Many companies have their customers’ health on their minds and in their hearts. Behind all companies are real people.

I’m passionate about educating people on nutrition especially on individualizing their food choices for optimal health and performance.

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

RDs have a unique combination of knowledge, training and experience in the science of nutrition, human anatomy and physiology and the effects of food consumption on the body that enables them to customize eating plans to the individual to maximize a healthy lifestyle.

What is your favourite meal?

Whew! It's so hard to chose. I love all kinds of food. But if I had to chose, I’d say any meal with quinoa. Quinoa rhymes with my last name, and is a great source of complete protein! Quinoa makes its presence in my diet at least 3-4 times a week.

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

Find what you are passionate about and make it your career! I love living everyday waking up excited to go running and go into the office! As Confucius said: “Choose a job you love, and you will never have to work a day in your life.”

More about Emily:

Linkedin: Emily A Kean, MBA, RDN
Twitter: @keannutrition
Blog: Kean on Nutrition

Thanks Emily! Find out more about What RDsDo.

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

hiah chat - Michyla Kielo

Bio of Michyla Kielo: I am a Registered Massage Therapist, and teach infant massage classes to new parents.  I am also a farm wife and full time Mom to Alyssa (7), Evan (5) and Riley (5). My husband Brett and I operate a grain and beef farm which is still growing and keeps us very busy! I also run 10K’s and half marathons, ride horses and barrel race.

Blog: www.runmommyrun3.wordpress.com

Twitter: @RunMommyRun3

Website: www.kielomassagetherapy.com

1. What does healthy mean to you?

To me, healthy means balance. Eating well, being active, and making time to do the things that make you happy are all important to me. I think it’s very easy for moms especially to put themselves last, but we need to have something in our lives for ourselves too. 

2. Do you feel you live a healthy life? How? (Or what would you change?)

I do feel I live a healthy life. We try to eat healthy, though there are days when I admit that doesn’t happen! One of the great things about being on a farm is that our children can play outside and ride their bikes all day, and it makes me happy to see them enjoy being active. 

3. What is a healthy meal you often eat?

I love stir fry. If some vegetables get forgotten in the back of the fridge it’s a great way to use them up. My kids aren’t fans though, so I save them some raw veggies and take their chicken out of the mix before I put the sauce on. We eat a lot of apples and bananas for snacks and have a large garden in the summer which is very helpful when I’m cooking for 9-10 people during harvest time on the farm!

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

I pack my kids’ school lunches the night before so I’m not as rushed in the mornings. When we go to the city for errands and groceries I pack snacks and water bottles for everyone, and often pack lunches as well. I’d rather take a half hour break for them to eat a picnic and run around a park than go to a drive thru. When we travel to horse events we always pack our own food as well, so the kids know they can just go get snacks out of the cooler instead of asking for money to buy the unhealthy concession options.

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

We live 45 minutes away from the nearest grocery store, so I only go to the city and get groceries once per week. With five people in the house I find it challenging to be able to get enough fresh produce to last a week. This results in me buying larger quantities, but then we struggle to eat it before it goes bad! Either way, it just doesn’t seem to last a week and by days six and seven I’m  struggling to find healthy options for school lunches and snacks.  I’m also bad for not getting enough sleep!

6. Are you currently working towards a goal?

My current goal is to run a personal best time at the Saskatchewan Marathon on May 31 in Saskatoon. My current PB is 1:56:26, set at this race in 2013. I am confident I will be able to take a couple minutes off. 

7. What motivates you to be healthy?

I’ve always been active, but only in the past eight years or so have I worried much about eating healthy. I feel much better now and have more energy than I did in my twenties. Seeing  my kids making healthy food choices is a good motivator too.

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

Cookies.  I love cookies. And wine! 

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

I stuck a sign on my treadmill this winter that says “just when you are about to give up is when a breakthrough is about to happen.” This got me through a lot of boring runs this winter when it was too cold or dark to go outside.

Good luck on the 31st Michyla!

hiah chat - Brian Breit

Bio of Brian Breit:
I am self employed. I am a runner (I run everyday), I swim, go to the gym. I guess you could say I am an endurance athlete. I was born and raised in Saskatoon. I don't know if you want to call it a hobby, but I like to learn as much about the sports that I do and how to live healthy, so I am always reading about them. 

Facebook: Brian Breit
Twitter: @run_brian
Instagram: brun5150


 




Questions:
1.    What does being healthy mean to you? 
Healthy to me means feeling good about myself, having energy to tackle the day ahead and/or a workout.
 
2.    Do you feel that you lead a healthy life? How? (or what would you change?) Yes, now I do. I eat clean and healthy meals, no junk food. I start my day with a little workout, plus I run everyday and most days I either go swimming or to the gym, throw in the odd yoga class. I also don't drink.

3.    What is a healthy meal that you often eat? 
Make up something with egg whites, porridge with yogurt.
 
4.    How do you stay healthy when life gets hectic? I always have apples and bananas handy and usually a granola type bar.
 
5.    What is one of your challenges or struggles when it comes to leading a healthy life? 
Probably getting enough rest time and sleep.
 
6.    Are you currently working towards a goal or starting/stopping a habit? What? 
I just want to keep getting better at what I am doing and staying positive.
 
7.    What motivates you to be healthy? 
Feeling good. Being able to reach various goals and succeeding at them
 
8.    What is a treat or indulgence that you enjoy? 
Black Bean Brownie
 
9.    Any inspiring words or comments that you’d like to share with our readers? Always do your best and never give up.

Thanks Brian, we look forward to seeing you on the trails!

more about hiah chat

Do You Have a Plan?

Many individuals are gearing up for the Saskatchewan Marathon on May 26 in Saskatoon (or other events across the province).  Since that's only 12 days away you should already know your nutrition plan or be fine tuning it.  As I've said before, don't experiment or try new foods/beverages on race day.

Depending on which distance you choose to run, you may need to focus on your hydration, carbohydrates, electrolytes or all three.  It's important to remember to taper your training leading up to the event and continue to include wholesome foods such as fruit, vegetables, legumes, whole grains, low fat milk alternatives and of course, everyone's favourite - WATER!

Don't just think about your nutrition when you wake up on race day.  You've put in the training time to work on your pace, your stride, injury prevention, etc.  Make sure you put in the time to get your gut used to taking in water and/or carbohydrate sources while you're on the go and determining what meets your needs and feels comfortable for you. 

Once you get into the longer distances you need to include enough carbohydrates to avoid "hitting the wall" or "bonking".  Your muscles and brain require carbohydrates and the longer and harder you run, the more you require.

Start your day with a carbohydrate rich breakfast (that you've practiced with!).  Then follow your plan during the race.  Burke et. al (2011) recommends no carbohydrate needed for less than 45 minutes, a small amount of carbohydrate (including a mouth rinse) for activities lasting 45-75 minutes and 30-60g of carbohydrate per hour for endurance activities lasting 1-2.5 hours.  You have many choices when it comes to food, beverage, or products in both liquid and solid form.  Go with what you know, what works for you, and what fits with your goal(s).

There are many sport products you may try or choose to use, but you can also rely on food and get the benefits of nutrients as well.  These 'sport foods' are often convenient, but not required.  The main thing is to avoid dehydration and provide your muscles with easily digested energy (carbohydrates) since your body has limited storage for carbohydrates (glycogen).  We all have different sweat rates, so it's important to focus on replacing your own losses, especially if the temperatures stay up.

What's your race day nutrition plan?

I like to start my morning with simple peanut butter and toast with a small piece of fruit or small glass of diluted juice (1/2 juice and 1/2 water).  During the race I focus on regular sips of water which I find very energizing and then I enjoy yogurt with berries or chocolate milk as a recovery (while continuing to sip on water!).

Plan well, run well!

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

Run for it!

"If you want to become the best runner you can be, start now.  Don't spend the rest of your life wondering if you can do it." ~ Priscilla Welch

Tomorrow is May 1, and for many people that means the start of marathon season.  We may still be getting tricked by mother nature, but soon the snow and ice will be gone and we'll see more people out enjoying the trails and filling the sidewalks.  There are many great events in Saskatchewan for competitive and recreational runners.  Whether you choose to aim for a personal best, enjoy the festivities, cheer on a friend or family member, or leisurely run/walk, the important thing is to stay active.  Healthy eating and activity are often too low on our priority lists.  Below are a variety of events (please let me know if I missed one and I'll gladly add it) with a variety of distances and themes to keep them competitive and fun.  I ran the 5km last year at the Bridge City Boogie and will run the 10km this year to keep things interesting!  I also plan to try out the Color Me Rad 5km event for something fun to do with a group of friends.

I haven't posed a question to you in awhile, but what are you training for or registering for this Spring/Summer/Fall? 

SRRA Trail Race #1 - May 5

SK Marathon - May 26; stop by Prairieland May 25 for the Race Expo and come chat with me at the Craven Sport Services/Something Nutrishus booth!

 

Bridge City Boogie - June 9 

River Run Classic - July 14 (new date, previous years in August)

SRRA Trail Race #2 - July 20

Queen City Marathon - Sept. 8

Color Me Rad - September 14, 2013

Run or Dye Saskatoon - TBD 

SRRA Trail Race #3 - Sept. 21

Outter Limits Fun Run - Sept. 28

 

Mogathon - Sept. 28

Sask 50km Ultra - Oct. 19

If you're interested in joining a running clinic or group, check out:

- Brainsport

- Running/Walking Room

- Saskatoon Road Runners (SRRA)

Let me know if you have an event or training group that you'd like me to share with the locals (and if I feel it's appropriate I'll post it).

Here's to a sunny and warm May!

Steph Langdon, RD

something nutrishus counselling & coaching

www.nutrishus.com

Q's Day - What are you training for?

I recently joined a running group in Saskatoon.  I have spoken to many of these groups as a sport dietitian, so I figured it was time that I participated as a runner.  If you know me, you know that running is not my forte - I was a volleyball player, which is more like sprinting than running for hours!  My husband is also currently interested in running and is training for the Bridge City Boogie here in Saskatoon this Summer.

In the past I have shared the upcoming running events, so I figured that even though we still get a few snow flakes, you may be thinking about getting active outdoors.

Here's what's coming up:
April 28, 2012 - Bridge City Duathlon http://triathlonsaskatoon.org/event-list.html
April 29, 2012 - the Saskatoon Police Services Half Marathon www.saskatoonpolicerun.com
April 29, 2012 - MS Walk  http://mssoc.convio.net/site/TR?fr_id=1241&pg=entry
May 5, 2012 - Hustle for Hunger http://www.events.runningroom.com/site/?raceId=7741
May 13, 2012 - Makin it Happen Tri http://www.triformarlene.com/
May 27, 2012 - the Saskatchewan Marathon http://www.saskmarathon.ca/ (I'll be at the Race Expo May 26 with Craven Sport Services)
June 3, 2012 - Moe's Triathlon http://bikedoctor.ca/moes_triathlon/register-for-moes-triathlon-2010/
June 9, 2012 - the Saskatoon Spring Sprint http://www.braintumour.ca/2656/saskatoon-spring-sprint-2012
June 10, 2012 - the Bridge City Boogie http://www.bridgecityboogie.ca/
June 23, 2012 - Brainsport Kids of Steel Triathlon http://triathlonsaskatoon.org/2012-brainsport-kids-steel.html
June 23, 2012 - the Saskatoon Mogathon  http://www.mogathon.com/
June 24, 2012 - the Craven - Genki Junior Elite Triathlon at Pike Lake http://www.triathlonsaskatchewan.org/Events/2012CravenGenkiJuniorEliteTriathlon/tabid/155/Default.aspx
July 27/28, 2012 - the Dragon Boat Festival http://www.kintera.org/faf/home/default.asp?ievent=476282
August 12, 2012 - the SRRA River Run Classic http://saskatoonroadrunners.wordpress.com/
August 25, 2012 - Run for Diabetes http://www.diabetes.ca/get-involved/events/run-for-diabetes-saskatoon12/
September 9, 2012 - Queen City Marathon http://www.runqcm.com/
September 15, 2012 - the Brainsport - Broadway Mile http://brainsport.ca/events/list
September 30, 2012 - the CIBC Run for the Cure  http://www.runforthecure.com/site/TR?fr_id=1461&pg=entry
October 20, 2012 - the SK 50km Ultra Marathon http://saskatoonroadrunners.wordpress.com/ 

So, my Q's Day questions today are:
What motivates you to workout/be active?  Are you training for an event?

Share your comments, questions, suggestions, and please let me know if there is an event I missed so that I can share it!

Happy, healthy living!
Steph Langdon (Wheler), RD
something nutrishus counselling & coaching
www.nutrishus.com

Hydrate to Boogie

This Sunday, June 12 is the Saskatoon Bridge City Boogie. You don't have a lot of time before the event, so lets make sure you hydrate well leading up to, during, and after your run. Remember, race day isn't the day to try new foods and fluids since you don't know how your body will respond!

Proper hydration will help you perform well, especially if the weather cooperates and stays nice. If on the other hand you are or get dehydrated, you will see a decrease in your performance. Dehydration leads to less oxygen circulating to your muscles, an increased heart rate, decreased sweat rate, and increased core body temperature. This makes exercise seem harder so you tire earlier, and also have trouble concentrating. You're already asking your body to do a lot, so why not provide the fluids it needs?

It's a good idea for athletes to monitor their urine volume and colour - the goal is plenty of pale yellow urine, as opposed to small amounts of dark (like apple juice colour) urine. Keep in mind that your fluid needs are very specific to you and depend on the type of activity, intensity, duration, and the heat/humidity of the environment.

A few keys to keep in mind:
- drink consistently throughout the pre-race week (or days)
- have 2 cups of water 2 hours before the event to top off your fluid and allow time to go to the bathroom
- during your run aim for 150 - 250 ml (about half to 1 cup) of fluid every 15-20 minutes
- drink beyond thirst after your run to make sure you replace your losses.

Have fun!
Steph Wheler
www.nutrishus.com

Carbohydrate Loading

Are you running in the SK Marathon this Sunday in Saskatoon? Whether it is your first 10km, half marathon, or full marathon - or even if you are an experienced runner - what you eat and drink will impact your run.

With only a few days before the race hopefully you have already tried eating and drinking during your training runs so you know what you can tolerate. Many people are familiar with the term carbohydrate loading, although what it actually means for the athlete has changed in recent years. Athletes used to deprive themselves of carbohydrates while training hard and then switch to high carbohydrate to store glycogen for the race. This was physically hard on athletes and didn't make for great training leading up to race day.

Today, carbohydrate loading means tapering your training the week before the race and keeping your carbohydrate intake the same as when you were training more intensely. This means that you will be taking in more carbohydrates because you won't be burning as many. This also means that you can continue to eat meals and snacks with whole grains, vegetables, fruits, and low fat dairy to get the carbohydrate you need. During this taper week and carbohydrate loading phase you may see your weight increase by 1-2 kg - this is because you store water with glycogen, so this is a good thing and will help fuel you through your upcoming race.

Take advantage of the few days you have left - don't count on one massive pasta supper the night before. You can plan to eat a normal size supper and perhaps a bedtime snack (if this is what you have practiced during training) along with breakfast (again what you have practiced) on race morning.

Steph Wheler
www.nutrishus.com

Some Saskatoon Running Events

I've been working with running and triathlon groups this spring to discuss the importance of sport nutrition. For those who are interested, I wanted to share some of the upcoming competitions this spring/summer in Saskatoon:

May 15: Making it Happen Tri
May 29: Saskatchewan Marathon
June 5: Moe's Triathlon
June 12: Bridge City Boogie
June 18: Brainsport KOS - kids triathlon
June 19: Craven-Genki Pike Lake Triathlon
June 25: Mogathon

These are great events to compete in and cheer at. Most of them offer various distances as well. What are you doing outside now that the snow is gone?

Steph Wheler
www.nutrishus.com

Book Review: Nancy Clark's Food Guide for New Runners

Nancy Clark is an internationally renowned sport dietitian. I have had her book Nancy Clark's Sports Nutrition Guidebook for many years now as a great resource. Now that I am getting into running more and doing more presentations for running groups, I thought I would check this book out -Nancy Clark's Food Guide for New Runners. It is a really short read - there are 16 chapters and each one is only about 5-6 pages.

I like that it presents some basic ideas, recipes, food lists, questions that people often ask, answers to the questions, and much more. I am looking forward to trying many of the recipes and I love that they use ingredients commonly found in the home. My nutrition beliefs are in line with Nancy's and I love that it shows people that you can eat real food, you don't need to use supplements. She also acknowledges that people often don't eat perfect and talks about aiming for 90% of your calories to come from quality foods and leaving 10% for sweets and treats if desired.

There are great strategies for healthy eating, fueling to run, recovering from a run, weight loss, and weight management. I think this is a great basic introduction to running and nutrition. I will post some of the recipes with pictures as I try them out. Nancy does a great job presenting nutrition in an easy to follow manner with lots of meal ideas and evidence based knowledge.

Steph Wheler
www.nutrishus.com