1001 Days Later

Wow, that sounds like a long time, and it is and it isn't. In my 32 years of life (12005 days) it is only a glimpse. Why am I even talking about it? It was a goal setting exercise I took part in - the Day Zero Project (101 in 1001). There are other similar ones, such as #100happydays that I have also done - I enjoy accomplishing things, I'm a doer, so getting things done helps keep me happy and healthy. Obviously not everyone is wired this way (I think few people are similar to me, the more that I learn about personality traits), but goals work for me.

I tried, I succeeded, I didn't complete (yet!) my 101. I am trying to be okay with completing 82/101 (81.2%). I am also deciding that at some point I will complete the remaining 19. I'm trying to not make excuses and to still keep these on my radar. I definitely wasn't solely thinking about these, as I have accomplished other goals over the last 1001 days. A lot has changed in my life since June 7, 2013, that's for sure, so this is even a great mindfulness check-in. I've travelled, became a mom, moved into a new house, and survived into my 6th year of self-employment (among other things).

However, the ones that remain are (because having them in one place will help me focus!):

6 - go on a girl's weekend trip (non-work related...)
7 - play a round of golf with my husband (summer 2016?)
10 - put aside $10 for each task accomplished (82/110)
15 - meditate every day for one month
31 - create our will (I jotted notes)
32 - create our health directives (I jotted notes)
33 - try snowboarding
34 - go skating
35 - go cross country skiing
47 - build a sand castle (summer 2016?)
64 - update my 'places I've been' Pinterest board (ongoing...)
77 - visit a new country...(summer 2016?)
80 - learn where all 50 states are on a map of the USA (working on it, I know all 50 now at least!)
81 - don't watch TV or Netflix for a month (summer 2016?)
82 - don't eat out for 2 months (summer 2016?)
84 - complete the 365 project (a picture a day for a year) (I may have done this, but it wasn't intentional)
86 - don't complain for 1 week ( hope I did, but I wanted to be aware & track at least one...)
96 - kiss in the rain (again, I probably did, but not mindfully for this list!)
101 - get a second tattoo (have it picked out)

I think I can knock a few off this summer if I keep them on my mind or add them to my endless to-do lists. I also have new ideas, such as a one sentence journal (suggested by Gretchen Rubin) and I've learned to focus on gratitude, being curious, being present, and unplugging more often - so those will stay with me forever, sort of my pillars for health, happiness, and habits. I still have stacks of books that I intend to read, movies to watch, blogs to write, recipes to try, places to see, and basically lots of life to experience!

How is your 2016 going? Are you working on a goal(s), how's it going?

Cheers,
Here's to you and all you dream of accomplishing :)

Steph Langdon, RD
www.nutrishus.com

What RDs Do: Amrie DeFrates, RD

AMRIE DEFRATES, RD

DEFRATES NUTRITION, 
EATING DISORDER SPECIALIST

for something nutrishus

Today I'm pleased to share all about Amrie. She has a great approach to helping others with a non-diet focus including being mindful and working on people's relationship with food and themselves. I love the statement on her website 'nourish those you love - including yourself' as I am all about self love and being the best version of yourself. 

Why did you become a RD?

Many of my favorite childhood memories took place while making a mess in the kitchen. But, I was just having fun, I had no idea that I would eventually have the chance to teach other people about food. Then, my senior year in high school, I was looking for alternative options for the science requirement. I was given permission to take a human nutrition course at the local junior college, and that really carved the path for me. The professor was so passionate and the science totally clicked for me. I loved how this profession combined teaching, counseling, and science.

What area of dietetics do you work in?

I specialize primarily in eating disorders, but my philosophy and approach also reaches those who are affected by disordered eating, chronic dieting, and body image struggles. I take a non-diet approach, using the principles of mindful and intuitive eating.

How would you explain what you do?

The goal of my work is to help others heal their relationship with food and their bodies.

Primarily, I provide one-on-one nutrition therapy in my private practice, DeFrates Nutrition. Common topics of discussion include feelings around food, food patterns, food fears, hunger cues, eating disorder behaviors, triggers, support, coping skills, and body image. I collaborate with the client to create a meal plan while at the same time challenging them to try new foods and providing the structure and expectations for appropriate eating based on their individual needs. Under the DeFrates Nutrition umbrella, I also speak publicly and blog about nutrition, body image, and self-care.

Another role I hold is a contracted position as a recovery coach for Eating Disorder Recovery Specialists. In this role, I provide meal support for clients at a restaurant, office, or home setting. These clients have their own outpatient team, including a dietitian, and I help the client to achieve the goals set forth by that team.

Lastly, I am a per diem dietitian for the eating disorder program at Sharp Mesa Vista Hospital. In this role, I perform group education on nutrition and body image. I also provide meal support.

What are your ‘typical’ daily/weekly tasks?

Each day and each week is SO different! Typically my time is spent between the following tasks:

· Client Appointments
· Charting
· Meal Support
· Group Education
· Communicating/Coordinating Care with other dietitians, therapists, psychiatrists, and doctors
· Writing/Blogging
· Website Maintenance
· Social Media
· Public Speaking
· Mentorship
· Professional Supervision
· Continuing Education

What has been your career path?

My first job after becoming a registered dietitian was with a non-profit organization that organized fitness and educational events for youth and adults living with diabetes. From there, I began working in eating disorders at a residential treatment center. Now I work in a variety of different roles, but all within eating disorders. I so whole-heartedly believe in the philosophy and approach of this work, I can’t imagine doing anything else.

What advanced education or special training do you have?

I attended San Diego State University for my Bachelor of Science in Foods and Nutrition. From there, I completed my dietetic internship at UC San Diego Medical Center, with a medical nutrition therapy emphasis. I am currently working toward becoming a Certified Eating Disorder Registered Dietitian (CEDRD), and look forward to going back to school for a master’s degree at some point!

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

I would love to see dietitians gain more recognition as a reliable source for nutrition information. There is so much “noise” out there in the world about nutrition, and dietitians are such a valuable resource for setting the record straight.

Now, on the other hand I would also like to see a shift away from dieting culture and weight loss. Not all dietitians have the same philosophy, and that’s okay, but I would hope that the majority of us would follow a non-diet approach that accepts bodies of all sizes. Let’s help people take care of themselves by empowering them to feel good about their bodies, rather than making them feel like they have to look a certain way to earn praise and worthiness.

More about Amrie:

Website: DeFrates Nutrition
Blog: DeFrates Nutrition Blog
Twitter: @amriew
Instagram: @defratesnutrition
Facebook: Amrie DeFrates, RD
Pinterest: Amrie DeFrates, RD

Thanks Amrie! Find out more about What RDsDo.

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

Hemp Heart Bar - Review

I was chosen by @fitapproach to review Manitboa Harvest's new hemp heart bars. For this review I received an apple cinnamon one and a chocolate one. I already use hemp hearts in some of my own baking, on oatmeal or in smoothies/smoothie bowls. As a Saskatchewan girl, I also love to see a Canadian product become so popular.

As a dietitian, I like the bars' short ingredient list and recognizable ingredients. I don't advocate for bars on a regular basis, but every once in awhile as part of our go-go-go lifestyle, they can help fill a gap (and they're convenient). You do get 2.5g of omega-3s (10g of polyunsaturated fat) and 4g of fibre in the 45g bar - which you don't see in a lot of snack bars these days.

The apple cinnamon variety provides 30% of your daily iron and the chocolate one 35%. The product is also certified vegan, so the 10g of plant-based protein in each bar may help some people meet their daily needs. You are still getting 8-10g of sugar (mostly from organic brown rice syrup and organic coconut pal sugar), but I liked that the bars were't overly sweet tasting. Compared to some bars I have tried, they were also a nice texture, not too chewy or hard. *I also asked my husband for his opinion on the chocolate one and he seemed to think it was pretty good. I am a chocolate fan, but I actually liked the apple cinnamon one a little bit more.

As part of this review, I was also asked to tell you that Manitoba Harvest is running a photo contest. Tag @manitobaharvest #hempheartbar #fuelledbyhemp #sweatpink @fitapproach for a chance to win a box of your favourite flavour of Hemp Heart Bars!

A winner will be chosen each month and it's open to US and Canadian residents!

You can also order from their website and receive 15% off all flavours of the Hemp Heart bars until March 31, 2016 with the discount code hhbarlaunch1015 

Are you a 'bar' person? Do you have a favourite flavour or brand?

Cheers and happy snacking,
Steph Langdon, RD
www.nutrishus.com

What RDs Do: Emily Cope, MS, RDN

EMILY COPE
CLINICAL INPATIENT, EMILY KYLE NUTRITION

for something nutrishus

Emily also had an atypical path to becoming a new dietitian. I am on board with her and her passion for spreading health and happiness. She is also a fellow Recipe Redux contributor, blogger, and new mom! 

Why did you become a RD? 

My little sister was diagnosed with type 1 diabetes when she was 7 and I was 10. Eating healthy played a huge role in our childhood, which sparked my interest in nutrition and the role nutrition plays in health wellness.

What area of dietetics do you work in? 

I do a little bit of everything! I am currently employed at a hospital as a clinical inpatient dietitian where I work with gynecological oncology patients and GI (gastrointestinal) surgical patients. I spend the rest of my time building my nutrition business that focuses on nutrition counselling and consulting.

How would you explain what you do? 

Short and sweet, I help people create the happy and healthy lifestyle they have always dreamed of.

What are your ‘typical’ daily/weekly tasks? 

My typical tasks aside from working at the hospital include crafting blog posts and new recipes, photographing recipes, promoting my services and blog on social media, and running my year long program titled ‘The 52 Week Guide to Create a Happy & Healthy Lifestyle’ along with seeing private pay nutrition counselling clients.

What has been your career path? 

My career path has been what I consider to be atypical for a new dietitian (I am approaching my 1 year RD anniversary this month!). I was 6 months pregnant when I graduated from my dietetic internship and master’s degree program. As a stay at home mom for the first 6 months of my son’s life, I got bored! This is what led me to create a small blog which has really turned into my passion project and nutrition business. I also took a part time position at the hospital because it is the hospital that I completed my internship in, I have very close relationships with my coworkers and supervisor and love what I do. I feel that having both jobs is a great balance and allows me to learn new things every day in two very opposite career points of dietetics.

What advanced education or special training do you have?

I have a Master’s of Science Degree in Nutrition and Dietetics from the State University of New York at Oneonta. I did a combined dietetic internship and master’s degree program – it was the best decision I ever made!

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

In my ideal world in 5 years, the nutrition industry would recognize the registered dietitian to be the foremost authority on nutrition. While we as dietitians recognize ourselves as nutrition experts, not everyone else does and I would love to change that perception. I get frustrated with ‘nutritionists’ and others who practice nutrition without the proper education. Anyone can be a nutritionist!

What misinformation about RDs would you like to clear up? 

I am not the food police! I get so annoyed with this perception, especially in the hospital. A large part of my time is focused on getting people to eat anything at all, not dictating what they can and cannot eat.

What are challenges you encounter as a RD?

I think the biggest challenges I encounter as an RD is all of the misinformation out there regarding nutrition. It seems that everyone has an opinion of nutrition, and theirs is always right. I think there needs to be more regulation of the term nutritionist in order to protect the work of the RD.

What is your favourite meal? 

A family tradition: crab legs and butter with asparagus! Whenever anything to celebrate occurs in my family, we have crab!

More about Emily:

Website & Blog: EmilyKyleNutrition.com
Twitter: @EmKyleNutrition
Facebook: Emily Kyle Nutrition
Instagram: @emilykylenutrition
Pinterest: Emily Kyle Nutrition
Email: Emily@EmilyKyleNutrition.com

Thanks Emily! Find out more about What RDsDo.

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

Soft Seedy Breakfast Bar {ReDux}

It felt like this month's theme Break Out of Breakfast Boredom was right on point for me. I've been playing around with a few different breakfast just for fun and to see what our daughter would like. I had tried a few bars, so that was an easy choice for my recipe. I was inspired by a Canadian lentils/Pulse Canada kid recipe as well as ones from the lean green bean and Oh She Glows.

I wasn't feeling bored with breakfast, but I typically like to try different ideas to discover new favourites, have recommendations for others, and just because I enjoy spending time in the kitchen. I do love breakfast as well!

The Redux theme description we were challenged with was: Cooks aren’t always pressed for time in the mornings – they just need new ideas. Think mug cakes, smoothie bowls, breakfast cookies and more. Show us the healthy way you wake up your breakfast – or wake up just for breakfast!

I like breakfast to be nutritionally dense and usually include some kind of protein and fruit with mine. Our daughter hasn't tried many nuts and seeds yet due to her lack of teeth, so I thought a soft breakfast bar would be a good place to start. I even worked on these first thing in the morning during the week.

Soft Seedy Breakfast Bar

Makes 12 bars

Ingredients

1 1/2 cups rolled oats (I used large flake)

2 Tbsp hemp hearts/seeds

2 Tbsp chia seed

2 Tbsp sunflower seeds

2 Tbsp pumpkin seeds

2 Tbsp sesame seeds

1/4 tsp salt

1/2 tsp cinnamon

2 ripe bananas (about 1 cup), mashed

1/2 cup cooked red lentils

1/4 cup peanut butter

1/3 cup honey

1 tsp vanilla

Directions

1. Preheat oven to 375F.

2. Line a rectangular pan (I used a 7" x 11" one) with parchment paper. 

3. In a large bowl combine oats, seeds, salt and cinnamon. In a separate bowl, combine lentils and bananas, set aside. 

4. Melt peanut butter and honey in a saucepan over medium heat until smooth and softened. Remove from heat and stir in vanilla. 

5. Combine oat and seed mixture with lentil mixture. Slowly stir in peanut butter/honey until well combined. 

6. Spread in pan and press firmly. Bake for 20-25 minutes until starting to look golden brown. Cool completely and cut into 12 bars. 

 

I was surprised how soft the bars stayed. They're not overly sweet and our little one seems to enjoy them too.

Happy Sunday and enjoy your breakfast! Don't forget to check out the links below for more ideas/recipes.

Cheers,
Steph Langdon, RD
www.nutrishus.com

An InLinkz Link-up

What RDs Do: Mandy Willig, PhD, RD

MANDY WILLIG
SCIENTIST, CLINICAL OUTPATIENT DIETITIAN

for something nutrishus

Mandy was interested in the interview series to share her unique experiences and also to contribute to a valuable resource for future dietitians. She is an Assistant Professor and travels around the world for her research and work. She spends about 20% of her time at clinics for patients with HIV and diabetes, and 80% conducting research on health disparities and chronic disease risk. Even other dietitians don't really know what Mandy does, which is one of the main reasons I started this series!

Why did you become a RD?

Vocational education programs led me to dietetics. I always enjoyed cooking and learning about nutrition through 4-H and Family Consumer Science (FCS) classes. I also visited a dietitian when I was a child, so when my FCS teacher introduced me to the idea of dietetics as a career I realized it was the perfect chance to impact other’s lives in the same way that dietitian did for me.

What area of dietetics do you work in?

I am a scientist at an academic medical center. I also provide outpatient counselling to patients a few days each month.

How would you explain what you do? 

I develop and conduct research studies to determine the best ways to help people follow nutrition and exercise plans. I am especially interested in which approaches will work best for people living with chronic infections, such as HIV. My research right now is focused mainly in the United States and Zambia. In my clinical time, I work with patients from urban and rural areas who have high cholesterol, diabetes, and poor immune function.

What are your ‘typical’ daily/weekly tasks? 

Every day is different in science! About eight hours weekly are spent with patients. I work on completing research studies and interpreting results from those studies. I also develop manuscripts for journals, and presentations for colleagues and community members to share results from our research and learn how we can adapt clinical care based on the findings. I have to regularly read research articles in my field to stay up-to-date on the science. I serve as a dietetic intern (DI) preceptor in the DI research rotation, and guest lecture on nutrition and health for undergraduate/graduate students. I have also participated in community outreach through education programs and cooking classes. And, of course, in research I spend quite a bit of time writing research grants to move our science to the next level.

What has been your career path?

Following the dietetic internship, I became a corporate dietitian with a long-term care and rehab company, where I worked with the geriatric population providing long-term nursing home care and short-term rehabilitation services. I always thought that I had NO interest in research (seriously – none), but while completing my Master’s degree I fell in love with the area. I also became frustrated with how many younger adults were becoming disabled through diabetes and heart disease, and saw research as a path to address that. I now work as an Assistant Professor.

What advanced education or special training do you have?

I have a PhD in Nutrition Sciences. I also received additional training in business and biostatistics - business and coding skills open up many opportunities to RDs!

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

I would love to see everyone in the United States have access to a dietitian before medical issues become an emergency. We consistently see the best results in our patients who are working with dietitians, and that expertise should not be withheld until people are at their sickest.

What misinformation about RDs would you like to clear up?

I still hear the old phrase that dietitians are the “food police”, even though in 2016 food bloggers and “nutritionists” with limited/no credentials are more likely to judge and police what you are eating. RDs have invested many years (and dollars) into academic and internship training because they are passionate about helping you be healthy while actually enjoying your life.

What do people think that you do for a living? 

Honestly, even other dietitians don’t always know exactly what I do as a research dietitian. I would love for more RDs to consider research as a career path. We have valuable expertise to offer, and many research institutions will now advertise “RD preferred” for faculty positions because they see the positive benefit to their programs when RDs are educators and researchers.

What are you passionate about in dietetics?

I am VERY invested in teaching other health care/business professionals about how valuable RDs are. If you want results, you can consult anyone. If you want GOOD results, consult the dietitian.

What is your favourite meal? 

My mom’s pot roast with carrots and potatoes always brings back my happiest childhood memories. My mom taught me how to cook, and watching her now share those skills with my child gives me hope that the pot roast recipe will survive for many more generations!

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

Never stop learning! You need to develop the skills to read and interpret research literature and counteract the rampant misinformation about food and nutrition. Plus, we all need to learn how to partner with science journalists and food journalists to get the right information out there.

More about Mandy:

Twitter: @MandyWilligRD
Linkedin: Amanda Willig, PhD, RD

Thanks Mandy! 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: Kim Hoban, RD, CPT

KIM HOBAN

CORPORATE DIETITIAN, BLOGGER

for something nutrishus

I also 'know' Kim from instagram, which I have to admit is a pretty cool way to get to see what other RDs around the globe are up to, passionate about, etc. Many of us get hooked on nutrition because of a love of food and/or active living, and sport is still a large part of her life. I totally relate with her passion about working in health and wellness, as well as mindful eating. I hope Kim and I can sit down to breakfast (also my favourite) one day soon!

Why did you become a RD? 

I was always interested in food and learning about how eating fuels our daily lives and activities. In high school, I rowed on the crew team and started to realize that what I ate (and when) impacted my performance. It was at this time that I also saw how competitive sports could also lead to disordered eating and I became interested in the struggles, stigma and psychology surrounding food.

What area of dietetics do you work in? 

As a corporate dietitian for CulinArt Group, a dining services company, I touch on many areas of dietetics, including food service, corporate wellness and nutrition education. I also blog at KHNutrition.com where I share information on nutrition topics and trends, recipes, fitness and more.

How would you explain what you do? 

I help provide health and wellness strategies and solutions to our corporate, higher education, private school and healthcare clients.

What are your ‘typical’ daily/weekly tasks? 

Each day varies, but my responsibilities range from developing cycle menus to leading wellness training for corporate chefs to providing nutritional analysis on corporate recipes. I write and help design our wellness newsletters, health fair information and promotional materials. I’m also tasked with managing social media for the Wellness Department at CulinArt and occasionally participate in recipe development and testing.

What has been your career path? 

I graduated with a B.S. in Dietetics but did not match with a dietetic internship (DI) program immediately, so I began working as an administrative assistant at a private nutrition counseling practice. Looking back, it was the best thing that could have happened for my career and I gained so much experience and exposure to the field of nutrition in that position. I eventually applied again and was accepted to the DI program at North Shore LIJ Health System in Long Island, NY, which had a clinical nutrition emphasis. After completing the internship program, I began working as a clinical dietitian in a long-term care facility. I sat for and passed the RD exam three months later. Realizing that clinical nutrition was not my passion, I began blogging and becoming active in social media in my free time. At the same time, I came across my current position as an RD who focuses more on health and wellness as opposed to disease and treatment.

What advanced education or special training do you have? 

My passion for sports nutrition and fitness continues to grow, so I recently became a Certified Personal Trainer (CPT) with the National Academy of Sports Medicine. My goal is to become Board Certified as a Specialist in Sports Dietetics (CSSD - *Canadians can do this too!) within the next few years.

What misinformation about RDs would you like to clear up? 

I would love to clear up the whole misconception about dietitians being the “food police”. I wish people knew that we don’t judge anyone for what or how they eat. People often fear that I’m constantly criticizing their food choices, when more often than not, I’m focused on enjoying my own food instead!

What would you like people to know about RDs? 

We are humans. We are not perfect and we often struggle with our own food choices. We don’t all cook perfectly healthy meals every night and we can enjoy pizza and ice cream too!

What are challenges you encounter as a RD? 

Probably one of the biggest challenges is competing with the misinformation and sensationalism that exists in the media surrounding food and nutrition. People are so easily persuaded by big food marketing or the advice of some doctor on television and it can be difficult to sift through that misguided or incorrect information.

What do people think that you do for a living? 

Make “meal plans”. Truth be told, that’s what I thought I would be doing when I became an RD also, but now I have a more holistic approach to nutrition and encourage mindful eating rather than offering one-size-fits-all meal plans.

What are you passionate about in dietetics? 

Reconnecting people with real foods. Many of us have lost touch with where our food comes from and what it should taste like. Most diets and weight loss plans take the fun out of food and people find themselves eating “food-like products” rather than enjoying whole, real foods.

What is your favourite meal? 

I’ll take this literally and say breakfast. I especially love pancakes, yogurt, oatmeal and veggie omelettes. I could eat breakfast foods any meal of the day!

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

Learn about your food and try new things! Find out where your food comes from, what nutrients it provides and how to properly prepare it. I’m constantly learning about new foods and recipes, which keeps things fun! Would you believe that just this year I learned how asparagus grows?

More about Kim:

Website: www.khnutrition.com
Twitter: @KimHobanRD
Instagram: @KimHobanRD
Pinterest: KHoban
Facebook: KH Nutrition
LinkedIn: Kimberly Hoban, RD
Google+: Kimberly Hoban, RD

Thanks Kim! Find out more about What RDsDo.

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