Day 12: Living Mindlessly

I'm not sure when I 'decided' to be healthy. I think I'm just sort of a rule follower, so if someone tells me something is good for me (and it makes logical sense), I'm likely to try to integrate it into my life. It can be overwhelming, perhaps you've seen AJ Jacob's Ted Talk 'How healthy living nearly killed me'.



I grew up involved in many types of sports, which I think stemmed mostly from my peer group. I participated in softball, basketball, dance, cross country, track & field, badminton, and volleyball (or at least that's all I can think of right now). I also loved to be outside and preferred reading or crafting to watching tv (yup, that's still me). We ate well, but didn't discuss 'healthy' as far as I know. Pop or soda was for vacations and sugary cereal was for when our cousins visited, but those things weren't regularly in our house.

As I grew up and got more competitive in volleyball, I know we talked about nutrition a bit with my club team, mostly just no alfredo sauce and sugary drinks. I was active and growing, so I think the variety of foods I ate seemed to work out alright for me.

When I took the Nutrition 101 class in university I started to apply my knowledge at home right away. I had food skills and already liked to cook/bake, but I was starting to get a deeper understanding of food. I now work with teenagers a lot and I think it's great that they're getting nutrition information at such an important age.

I am grateful for: the healthy habits I already have

I drink caffeine and alcohol in moderation. I have never smoked a cigarette. I try to be active, and at least play with my daughter, walk the dog, or stretch on days that I can't do more. I try to get enough sleep and not watch screens too close to bedtime. I brush my teeth (I could be a better flosser). I love water. I enjoy grocery shopping and cooking. I have started to use more natural body care products and cleaning supplies since becoming pregnant almost 2 years ago now. I try to stress less (still not my best one), and our house location looking at nature really helps. I would however like to meditate regularly (it's on my to-do list). I don't use excessive amounts of sugar or salt, and actually find my taste buds are quite sensitive to them. I try to listen to my hunger and fullness cues, although I do tend to multitask through some meals. I include vegetables with our meals. I try and I keep trying...

I do give a conscious effort to many of these 'habits', but some are things I have been doing for a longer time, so they're easier. I also keep adding things, because I like goals and challenges. I aim to be mindful, but my biggest challenge with that is actually being in the moment and being content with how things are. Our house helps us to be healthy in a more mindless way, so it's easier, and I think that is a huge key to success, as well as a partner who supports my efforts and understands (or accepts) when I ask what veggie we're having with our perogies.

Habits take practice,
Take a small step towards the change you want.

Steph Langdon, RD
www.nutrishus.com

Day 11: A Feast

Today we're hosting our second Canadian Thanksgiving. It will also be our daughter's first Thanksgiving. It's going to be an intimate gathering of our immediate family. We often see relatives on holidays such as Thanksgiving, but we have also been away for sports or work or vacation. We spent American Thanksgiving in 2013 in Lake Tahoe, California, which was a pretty amazing and unforgettable experience. I know I'll remember this one too, because it's our daughter's first and our first in our new home.

Of course, our gracious guests are bringing food to share, and I know there won't be a shortage. I'm already even planning recipes for the leftovers we'll have next week (I think about food a lot!). It's a time to gather and enjoy family and food. I know that we're fortunate that our families get along and live close by. We're also fortunate to be able to enjoy a bounty of food and even be particular about what we consume.

Today I'm grateful for: enough food to fill our plates and bellies

I don't know what it's like to truly go hungry or experience food insecurity. Obviously it is difficult if not impossible to be healthy when you can't afford or lack access to nutritious food. I struggle with the extremes we have today of poverty and obesity (and disordered eating), both potentially lacking nourishing and nutrient dense food. To have long travel days or forget to pack a snack is definitely not even close. We have enough food in the world, but our distribution channels just can't get it where it's needed. Then there are also people with allergies and intolerances who may not be able to eat if the appropriate options aren't available. We are lucky that doesn't directly affect us, beyond a bit of lactose intolerance in relatives and a few friends that are gluten free. I know I will enjoy preparing and eating our food today, as well as the company that comes with it. I just want to keep things in perspective because I know many people won't have such a day. I have a roof over my head, a variety of foods to choose from, and loved ones, thus it's easier for me to strive to be my best self, because me basic needs are being met.

Enjoy every bite and be in the moment as you're thankful today!
Happy Thanksgiving,
Steph Langdon, RD
www.nutrishus.com

Day 10: See The World

We went on a lot of road trips and camping trips when I was young. We often went north or west. I went on my first plane ride in grade 10, to Yakima, Washington for a club volleyball tournament. My daughter flew with me to Edmonton when she was 4 months old, she also came to Quebec City at 7 months old (times have changed!).

Sport opened the world up for me. Most of the places I have been to were with volleyball, and more recently with my husband. I traveled with my club team, provincial team, university team, junior national team, FISU team, senior national team, and professional team. I feel very fortunate for the experiences and the fact that my coaches often let us do a teeny bit of site seeing to get out of the gym.

I love to travel and we  always said we would continue to travel with our family. Obviously destinations and activities may change, but we're still trying to make it a priority. Travel costs money and takes time. Since I'm my own boss, I have a flexible schedule. We also have a dog, so we have to consider him when we make travel plans and determine if he's coming or staying with family (we're lucky that's an option for us). 

I have been all over Saskatchewan, Canada, North & Central America, parts of Europe and Southeast Asia. I hope to see as much of the world as I can. It's a great way for me to relax, forget my to-do lists (because I can't do them), try new food, experience different cultures, and spend quality time with loved ones. We even made the decision to have a destination wedding in Jamaica because we wanted travel to be part of how we started our married life.

I am grateful for: all the places I have been

I look forward to all the places I have yet to see (I have a list started of course!).

What are your favourite destinations?

Steph Langdon, RD

www.nutrishus.com

Day 9: More From Less

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

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

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

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

I am grateful for: support in my minimalist efforts

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

MINIMALISM

MODERATION

MINDFULNESS

You are already enough!

Steph Langdon, RD
www.nutrishus.com

Day 8: Get A Move On

We often take things for granted, or fit the lyrics "don't know what you got till it's gone". I find this is so true of our health and well-being. I've always been more passionate about preventative/primary health care, although that's not where the money gets spent. If we feel good, we tend not to think about a future where we may not. We wait until something goes wrong, then we seek solutions. Of course, when it comes to our health, there are some things we can control and others we can't (the risk factors). Since age is one we can't control, I often internally chuckle when I hear something advertised as 'anti-aging' - sorry, but it's going to happen!

I'm fortunate because I've had a relatively healthy life (ankle sprain, pneumonia, colds and flus, broken arm at 6 months old, and occasional aches & pains). I also want to be clear that quality of life and enjoyment are also important. I am in a financial situation where I can choose and afford to do things that are good for my health, and I'm educated to know what to do. However, it is free to go for a walk, climb stairs, etc. (although it is starting to get cold out).

I've been training for a half marathon distance with a close friend. Although I don't love running, I do feel better afterwards, the sense of accomplishment I crave, but also from the physical exertion, break from chores, etc. I know I am lucky that I am physically able to jog and not hurt. I want to keep my body active so that I can keep up with my growing daughter, stay independent as long as I can, and keep doing the things I love to do. Right now, this is in my control.

I am grateful for: the ability to move my body

Being active helps me feel good and makes it easier for me to want to fuel my body well, get adequate rest, and also stress less. I'm keeping this post short, because it's time for me to go for a run/walk!

How will you move today?

Steph Langdon, RD
www.nutrishus.com

What RDs Do: Brooke Bulloch, RD

BROOKE BULLOCH

FOOD TO FIT

for something nutrishus

We are excited to feature Brooke Ashli Bulloch of Food to Fit today. She is a well known media dietitian in Saskatoon and a fellow local private practice entrepreneur. Brooke has had many experiences that led to her current role.

Why did you become a RD?

After high school, I had four years to work, travel, and explore my interests. Throughout that time I had a variety of jobs, but my position as a Special Care Aid for older adults certainly played a role in developing a joy and appreciation for supporting the wellness of others. Along with what I learned abroad about food and culture, I put my focus towards a career that combined food, wellness, people, and optimizing growth and aging.

What area of dietetics do you work in?

I am a Consulting Dietitian running a private practice in Saskatoon called Food To Fit. Primarily I support individuals and families with optimizing nutritional intake through grocery shopping, meal planning, and mindful eating. I focus on areas of sport and fitness, weight loss using a natural body size approach, irritable bowel syndrome, vegetarian eating, and some infant nutrition. I also work in the corporate environment and with private care homes.

What has been your career path?

I started out in 2009 with the Saskatoon Health Region (SHR) as Clinical Dietitian at St. Paul’s Hospital. In 2010 I accepted a temporary position as Community Nutritionist with the Food for Thought and Healthy Mother Healthy Baby programs. In 2011, I transferred to Population Public Health supporting nurses and taking infant/child referrals through the immunization clinics. It was during this time that I started consulting on the side and six months later I was a proud (and overwhelmed!) business owner. Entrepreneurship was new to me, I had a steep learning curve ahead, and I was happy to have consistency with SHR. In 2012, I accepted a permanent position at Sherbrooke Community Centre supporting adults of all ages in a fabulous long-term care environment. I now focus my time in private practice building the vision I have for Food To Fit.

What are your ‘typical’ daily/weekly tasks?

Aside from keeping up with email and social media? Haha. Business promotion, proposals, planning, and administration are almost daily tasks, but I find these details difficult to prioritize. I prefer to be the doer – hands on and front line so to speak. I like to be in the community, supporting individuals and families, presenting to groups, facilitating workshops, and providing services to local businesses. I am regularly involved in the media, writing articles or interviewing with TV, radio, or print and I recently joined Dietitians of Canada (DC) as media spokesperson for Saskatchewan. I support aspiring consulting dietitians with the DC Consulting Dietitians Network. Experimenting in the kitchen is definitely part of the week-to-week tasks and my favourite recipes are photographed and blogged. I attempt to be a good leader and role model to our small team at Food To Fit - Amy and Dayna add a unique set of skills, knowledge, and fun to the team and I appreciate them dearly.

What advanced education or special training do you have?

Having exposure to various roles early in my career, I gained a variety of skills specific to those areas of dietetics. So, I suppose I have front line experience. I have learned how to connect with individuals and the importance of hearing their stories; I have gained confidence and insight to recognize my strengths and limitations; I take opportunities to learn and develop where possible. The day I feel I know everything about nutrition and dietetics is the day I fail as a dietitian. I will be forever learning, growing, and expanding on my education.

Having said that, in 2010 I completed the Maternal and Infant Nutrition Course through the University of Minnesota, I participated in the Eden Alternative Associate Training through Sherbrooke, and I have completed a number of webinars through DCs Learning on Demand program.

This year I am most excited about a few training opportunities: the first was Stephanie Clairmont’s Low FODMAP and IBS Strategy Training in January. The second is the DC Intensive Sport Nutrition Course in Calgary coming this November. I have also developed a keen interest in mindful eating and the ‘Health at Every Size’ philosophy, participating in webinars and online forums.

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

Tough one to narrow down, but for sure I would like to see more Canadians with health insurance coverage for dietitian services.

What are you passionate about in dietetics?

At this point in my career, I am most passionate about filing the gaps in healthcare. Supporting clients who may not fall into specific enough categories to be seen by a health region dietitian, but who want to address concerns or goals. The way I see it, if dietitians are not readily available to everyone, what is the alternative?

More about Brooke:

Web: www.foodtofit.ca
Twitter: @foodtofit
Facebook: Food To Fit
Email: brooke@foodtofit.ca

Thanks Brooke! Find out more about What RDsDo.

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

Day 6: A Good Book

I love a good book. I never feel guilty buying books or reading material. I used to read piles of books in the summer (nerd? bookworm?). I still think I will find time to read between fulfilling all my adult roles (mother, wife, entrepreneur, etc.). I do have a few books on e-book (an attempt at minimizing), but I still like turning actual pages. I donate books from time to time, but I like to keep certain ones, and plan to go back through them (with all that 'free' time I have...haha). I would also say that I'm a slow reader; I try to retain it all!

Once I got more into my studies (the joys of growing up) I read less for pleasure as I was reading so much for school. I am still trying to get back into it and find a good balance. My husband wasn’t much of a reader until we backpacked through Costa Rica. We would trade our books for other used books or pay a small fee for the really good titles and then chill out on the beach or at our hostel and read. He read more to learn and continues to do that to this day. I still enjoy stories and non-fiction as a little escape (definitely my preference to watching television).

However, with my profession, my passion for wellness, and a thirst for knowledge, I also have lots of habit, nutrition, mindful, and personal development books. My husband also recommends books to me, so I have quite a long 'to read' list. I am optimistic that I will find the time. I'm also working on trying to prioritize my day and make use of my daughter's nap time to read books or research instead of checking emails or social media.

I am grateful for: literacy and having time to read for business or pleasure

I think it's funny when you travel and they ask "business or pleasure" possibly because I aim to love what I do for a living (so it's both). My business has evolved a lot over the last 5 years, and I know it will continue to as I continue to. I am more aware of other important things, and am trying not to work too much (as I type this at 9:30pm). Finding time to read feels like it will be a symbol of how I've structured my time to do the things I want to, which also helps me with various other goals.

____________

Just because: A few favourite books from my child- and adulthood include, but are not limited to: The Giver, Bridge to Terrabithia, Tipping Point, Habits, The Happiness Project, The Alchemist, Mindless Eating, The Chronicles of Narnia, and the Harry Potter series.

Are you an avid reader or trying to be one? Do you have a long 'to read' list? I'd love to know what's on it. There are so many books in the world, so I find it useful to go off personal recommendations.

Happy reading!
Steph Langdon, RD
www.nutrishus.com