Dietitian Talk

10 Things To Know BEFORE You Become a Nutrition Major

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With  hundreds of colleges to choose from, and hundreds of majors to declare…it all comes down to the questions of: What College? And most importantly, what will you study?

I lucked out and knew what I wanted to do from a fairly young age, so choosing a college that carried the major of dreams was simple. For many (and most) people out there that are still questioning what path to take, don’t rush it! Having to select a major and then switch over halfway through can be a long and grueling process.

Among the long list of majors…if you scroll down to the “N” section, you might find something along the lines of “Nutrition” or “Nutrition Sciences” or “Nutrition and Health Sciences”

When I first started my undergrad career, I had a decent amount of students enrolled in the major of Nutrition. By the end of the first year, many ended up switching majors or dropping out altogether. I’m not saying nutrition is a walk in the park (hello there biochemistry and organic chemistry) but you will find a lot of concepts quite easy to grasp and understand as well.

As a Nutrition Alumni to IUP who will still be on campus working with the undergrads, I have a lot of incoming nutrition freshman asking me questions regarding tests, classes, social life, study life, etc.

So, to all of you considering pursuing a major in Nutrition:

Here are ten important facts you need to know before selecting nutrition as your major:

 

 

1) You need to know more than just the food pyramid:

Be prepared for in-depth science courses regarding enzymes, digestion, bacteria/viruses, the chemistry of food, as well as classes regarding business/management, counseling patients/clients, the mathematical equations used in food service functions.

 

2) You’re entering a competitive field

If you are choosing to major in nutrition in the dietetics track, you will basically feel as though you’re competing against everyone in the room. Upon graduation when it’s time to apply for internships, it feels as though it’s a dog eat dog world. The match rate for receiving an internship is about a 50-55% due to the increasing number of students with a lack of internship opportunities.

 

3) You’re going to school for at least five years

If you’re majoring in nutrition and going down the “dietetics” track, chances are you’ll take 4 years to complete your bachelors + a fifth  year to complete an unpaid, 8-12 month long internship in which YOU have to pay them. It’s necessary to become a dietitian, so sadly you can’t skip that last part.

4) You’re going to have the stigma of being a food nazi

If I had a dollar for the amount of people who were afraid to eat with me, claim I only eat salads, or tell me “not to judge their food” …. I’d be out of college debt.

5)  You’re going to learn more than just the five basic food groups

A lot of misconception regarding classes has become prevalent to me. I get asked all the time if I learned about food labels and the food pyramid (now known as MyPlate). Of course we do, but we also learn about vitamins and minerals, how the digestive track works, the monotonous glycolysis and TCA cycle lectures and also medical nutrition therapy. If I don’t stress this enough, I probably should…but nutrition is not a walk in the park as it may seem.

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6) You’ll probably get mistaken for being a “chef”

 

I’m not the best cook—I swear. I can probably estimate the amount of carbs, fats, and protein in your meal using the exchange list, but I probably am not the best cook you’ll meet.

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7) Be prepared for everyone asking you for a meal plan/diet evaluation

Most people assume that because you’re majoring in nutrition you can whip up a meal plan and that’s all you’re good for—haha! Our courses range from microbiology to anatomy/physiology, to organic chemistry. We know a lot more than just what a person should eat.

8) Expect to have specific GPA minimum requirements

Nutrition isn’t the major you should choose if you plan to just snooze through class. For my school we had to maintain a minimum of 3.0, which sounds quite easy but the fact that most internships won’t even consider you unless you have a 3.25 is something else you have to think about. If a specific course is a prerequisite to another course needed for the major, you have to get at least a C in the class. My tip is to take class seriously—it’s going to be your profession!

9) Start looking for volunteering opportunities as soon as you can (if you haven’t already started)

Start building your resume as soon as you can! If you’re heading down the dietetics track of nutrition, volunteer and work experience in the field of health/nutrition is ranked high the list the internship coordinators want. Whether it’s a job/volunteer work at a local hospital or nursing home, teaching children about fruits and vegetables, or being able to shadow a dietitian for a few weeks, anything counts!

10) You will have endless opportunities to do with your degree:

Do you want to be a registered dietitian? Or maybe you want to start a health and wellness business. How about opening a gym? Doe working with athletes in the collegiate and professional level sound enticing? Or maybe you’re leaning towards research and labwork. There are ENDLESS opportunities, and the great thing to know is that our field is expanding every year!

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Most importantly, know that if you’re passionate about health, wellness, and nutrition, you ARE on the right path by choosing this career! Smile

contact me with any questions/advice at: tdaley91811@hotmail.com

Healthy Mind + Body

Healthy: Are you?

Healthy—what exactly does that short, simple word mean? Many people associate the word ‘healthy’ or ‘good health’ with looking fit, not being obese, being able to run a mile, eating an apple, and/or being free of sickness. But what exactly does being ‘healthy’ truly entail? I can remember sitting in my undergrad class learning about the topic of health. At this time my caloric intake was about 1000 on a good day accompanied by intense strength training workouts, so my mind was usually falling asleep or not entirely grasping any concepts by this 11am class.

“How would you classify someone as being healthy?” asked my professor.  I started to wake up and think about it. I knew I wasn’t healthy, but I really wasn’t sure what a “healthy person” entirely consisted of.

 

“To be healthy” she continued, “five areas need to be fulfilled: you need to be satisfied socially, intellectually, physically, emotionally, and spiritually”

Socially: being able to connect with others and build positive relationships that make us feel good about ourselves

Intellectually: having the ability to open our minds to new thoughts, ideas, and experiences; having the drive to try new things and take on new tasks

Physically: being able to maintain a healthy lifestyle that doesn’t keep us fatigued/worn out by daily life stressors

Emotionally: Understanding that life can bring about stressful situations and understanding how to cope with such events. This also includes the ability to share joy and love with others but also grief and pain

Spiritually: The ability to establish peace and wellness within ourselves and others–having values and acting upon them.

 

I looked at her and kind of sunk in my seat.

– I never felt I had time to make friends or partake in social activities (and my social anxiety is about 7/10, so that didn’t help haha) so my social health suffered

– Being overworked in school, at work, and in the gym, my desire to try new things and take on more tasks suffered

– I overworked myself in the gym, so I wasn’t physically healthy

– I understood that life had it’s ups and downs, but handling them correctly (and not just isolating myself/skipping class for a month) was very weak

– there was no such thing as peace and wellness in my mental dictionary

 

I realized that most of those five components weren’t being satisfied! No wonder I never could classify myself as happy, even with all the success I’ve had.

I decided to reflect on my undergraduate lifestyle and am putting a new outlook on life: HEALTH.

 

Here are some ways that I plan to be healthy this year, and ways you can be too:

  • Exercise! Whether you’re interested in hardcore strength training, running a 10k, a cool dance class, or just a light walk on the treadmill, all of these options are great! (physical)
  • Exercising…..with a friend. If anyone knows me, they know I dislike working out with a person. I like to go in, do my things, and finish up feeling accomplished. After sitting  down with Katie over some coffee the other day, we both realized how isolated we can be when the school year starts up. So we made a pact to have our Monday Morning Cardio Sessions together. By including a friend, you have set plans and cancelling is NOT okay! If either one cancels, make an agreement that he/she has to buy lunch for both of you Winking smile (physical, social)
  • Talking with Shawn: Although I am a HUGE fan of communication in relationships, I tend to keep mine inside in hopes to prevent an argument or fight…aka not good! After talking with Shawn about my goals to be healthy this year, he really coaxed me into always telling him how I feel, what’s on my mind, what I fear, and if I’m uncomfortable/don’t agree with things. Sometimes I just try to keep them inside because I don’t want to come across as this rude, obnoxious girlfriend but in his words: “you can tell me these things without being rude” and that’s when it kind of hit me–of course I can! This may be easier said than done, but in the long run it’ll be the most beneficial task I take on (emotionally, intellectually)
  • Keeping a journal: I always have a lot to say, but sometimes I just don’t have anyone to say it too, or I’m too nervous to speak. Journaling is a great way to get your thoughts out, get your ideas on paper, and sort of vent. Buy a cute notebook, cute pen, and set aside just 15 minutes a day! (intellectually, emotionally, spiritually)
  • Joining a club: Freetime for me will be fairly limited with the amount of work I’ll have piled up, but whether it’s taking on an exercise science club or maybe the Health&Human Services Student Advistory Council, doing so will allow me to stimulate my mind, talk with others about ideas I am passionate about, network, and enjoy the company of others (intellectual, socially)
  • Eating healthy—this one is a no brainer for me! Eating healthy always makes me feel better; both physically and mentally. Fueling my body right always makes my performance in school, work, and the gym THAT much better (physically)
  • Reading for growth: Again…little free time but I’ve become very interested in self help/self awareness books regarding leadership lately. Reading to better yourself is a great tool, and a great way to satisfy the (spiritual) component. Currently working on reading The Alchemist

 

This is a great visual representation of the five components of optimal health.

Ask yourself: Are you healthy?

 

 

 

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Dietitian Talk

My Experience with the RD exam

So, after years of schooling…and an internship that consists of over 1000 hours of supervised practice in long term care, acute care, management, and intervention rotations, it all comes down to passing or failing the 125-145 question exam.  Now of course I’m not going to go and tell you whats on the exam, because everyone’s is different. Before I took my exam, I went online to look up “how to breathe during the exam” and “how not to puke while taking the RD exam” because in my opinion, it’s a really HUGE deal. Yes, you totally can take it again. and again… but the $$  you spend taking it plus the time you spend studying…let’s just say it’s better to pass it come the first time around.

So I’m just going to give a brief perspective of my experience taking it and how I prepared for it myself!

My class graduated from the internship on Wednesday May 25th and I took my exam Tuesday July 19th. That gave me about eight weeks to prepare, but realistically I didn’t start preparing until say 3-4 weeks out. I enjoyed my Memorial Day weekend (Shawn left for basic that weekend so I was glued to HIM, not so much my notes), and I did take a spontaneous trip to Florida with Christyna for a week, in which I didn’t study at all for the exam. Originally I scheduled my exam for August 9th, but when June 15th hit I was like okay Tabitha, let’s start studying and move your date closer. By making my date sooner it really got me to studying and actually not procrastinating.

 

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How I studied:

  • I am SUCH a visual learner; listening/audio never helped me. I was lucky enough to go to one of Jean Inman’s 2 day course in  Pittsburgh and be given her book of information regarding what to study and know for the exam (essentially a bible for any person who is taking the RD). If you can go to, her course OR simply purchase the jean inman book (pricey I know, you will be happy you did so.
  • I went through Jean’s book and everything she told us to note or highlight I put on flashchards. I had over 500 flashcards! Writing the notes on the flashcards helped me remember it better than simply reading the book over and over.

 

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  • After all my flashcards were made I had about 1.5 weeks until my exam…so I really had to kick it in full gear. I spent 5 days doing the 1000 practice questions and reviewing the answers from the Jean Inman book she had given us. I circled the ones I got wrong and went back to see why I had gotten them wrong.
  • The last 4 days before my exam I spent reading each of the four domains out of that book of hers. Each day I read 1 domain each and made sure I understood the concepts. Reading outloud to myself was very helpful.
  • The morning of I had to drive 1 hour to my closest testing center and my heart was just beating the whole time. I arrived 45 minutes early (they recommend 30 minutes early) and I was able to sign in and wait outside the door. The room I would be using consisted of several people, yet I was the only one sitting for the CDR exam. Everyone else were waiting to take their 7 hour surgery board exams (thank god my exam was only 2.5 hours!!)
  • I had to lock up all my stuff, turn my phone off, have my finger prints and palms scanned and then she let me begin my exam at 8am. She provided me with headphones and ear plugs, which ever I preferred use. The headphones worked so well.
  • During the entire exam I was just clicking the next button and wanting to cry because I felt like each answer was wrong. 80% of me thought I failed, and the 20% was just hopeful I passed. As I finished the exam within the hour, I clicked finish and had to take a short survey at the end regarding my exam and man…although It was “short”, it felt like FOREVER since I couldn’t get my results until the end of the exam.
  • I got my results saying pass and I just sat there in shock, and rose my hand to be dismissed. She came in and asked “all done?” and I just looked at her and said “….I passed……” still in disbelief!!
  • She printed out my results and I called my mom right away crying as I walked to my car. I sat in my car for about ten minutes because my hands were still shaking from the fact that my ten year goal of becoming an RD was accomplished!!

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What’s on the list for the next goal I need to accomplish?? Hopefully this helps anyone considering the exam!

Dietitian Talk

Things NOT To Say to an RD/RD2Be

Since I was 12 years old, I knew what I wanted to do with my career path: I wanted to be a registered dietitian. After going to one myself, the passion was instantly instilled in me. Throughout the course of nine years, I’ve come across SO many new areas of interest with the nutrition field. At first, I thought I made up my mind: a private practice. Yes thats’s exactly what I wanted to do and no one will stop me!!!

 

Well, times can change. Opinions can change. Goals, motives, and desires….those can all change as well.

I’ve learned how important the clinical side can be. How important knowing your lab value ranges is, knowing how certain vitamin and macronutrient intakes can affect the disease of a patient.

I’ve learned how incredibly AWESOME research is!! I remember sitting in a class as an undergraduate snoozing through my research class, memorizing the material just to pass the final exam. But seriously, dabble in a topic that you really like. For me, I’ve become invested in looking up topics regarding athletic performance and diets, or supplement use versus non supplement use on the athletic performance, or simply…how beneficial is fasted cardio?

 

I’ve learned that having clients can be super exciting, but at the same time super difficult, especially if they have their “my way or the highway” attitude.

I’ve also learned that managing and being in charge is extremely fulfilling to me; I like to be in control, so possibly managing a business or food service is in my future? Who knows.

 

Another thing I learned throughout my many experiences in the food and nutrition field…..what NOT to say to RDs and RD2bes.

We’re human too…we don’t eat perfectly or know everything by heart, but here are a few things that really get under our skin:

1. Can you make me a meal plan??

We do more than just the stereotypical meal plan. Sometimes this isn’t even a part of the dietitians job. We asses, diagnose, treat, and evaluate patients depending upon the career we choose to enter with our credentials and degrees. Meal plans are more than just “okay let me tell you what you should eat and write it up in ten minutes”. It’s a lot more complicated than that. Instead, we can help evaluate your current diet and help you make better choices depending on your needs.

2. What’s the healthiest fruit I could eat?

No such thing as the “healthiest” fruit, and don’t even get me started on this “superfood” rant. All fruits have benefits to them, some more than others. Incorporating fruit in your diet is important, the recommended amount being about 2 cups for women/men under 50.

3. I just started this drink detox….

We have a liver to do the detoxing for us. Drinking, whether its fruit juices, broths, smoothies, or what have you, still contains calories. You might lose a little weight if that is your goal, but it’s potentially water weight, plus chances are once you go back to consuming whole foods (cleansing/juicing is not a sustainable, healthy diet plus chances are you are doing this as a 3-7 day phase and are not learning proper eating  techniques), your weight will be gained right back. Talking to a dietitian about healthier lifestyle changes would be much more beneficial.

 

4. Oh don’t look at what I’m eating!

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It might have been funny the first time, but it’s not funny after every person says it. It’s frustrating going out to dinner with friends when they think we’re going to judge every bite they take. We aren’t –we’re just as human as you are!

5. I only buy natural products

natural products do not mean “healthy” or “calorie free” or “sugar free” or even, ‘better’ for that matter. Natural products can still contain sugar, because sugar IS natural. Be sure you are reading the nutrition label when buying products, not just the health claims on the front of the package.

6.  I only eat gluten-yeast-dairy-free

gluten, yeast, dairy, and all of the other trending “free” diets aren’t necessary for the average american unless you have to follow these diets due to medical reasons. Cutting food groups out of your diet can be detrimental to your health if you aren’t making up for it in other areas. For instance, cutting dairy completely may decrease your intake of calcium, vitamin d, and protein. It’s important to go through your health care team if you decide to omit certain food groups from your diet.

7.  I avoid carbs, they’re bad

Women below 50 needs about 6 one-ounce portions of grains while men below 30 need 8 one-ounce portions and men 30-50 need about 7 one-ounce portions. Carbs are not the enemy, it’s excess calories and refined carbohydrates that we need to be weary of. Make sure half of your grain intake is whole grains. Great choices would be whole wheat pasta, whole wheat bread, brown rice, quinoa, and oats.

8. I’m starting my diet tomorrow!

Diet is word that means a short lived food intake. Dieting is only for a period of time, and something we definitely do not recommend. How about starting your “lifestyle” change NOW. Why wait for tomorrow? There is no time like the presence. Sure, may you have plans to go out tonight or go to a party or whatnot, but you can still make healthy choices no matter what.

9. I can eat whatever food I want as long as I burn it off in the end, right??

Errr, essentially, when you burn more than what you eat, you do lose weight. But we as dietitians aim for quality over quantity. So that means, yes you can have 300 calories worth of chocolate chip cookies (about 6 cookies), or you can have 4 oz of chicken breast, 2 cups leafy greens, and one baked potato which will completely fill you up and satisfy you all for the similar amount of calories PLUS loaded with nutrients! Choosing healthier food choices will help you feel better mentally and physically. On a side note, eating your days worth of calories in cookies, for example, versus a balanced diet of carbs, protein, and fats, will affect your body on a chemical level differently.

10. Eating healthy is expensive

Sure, buying everything organic, gluten free, and fresh everyday can be pricey…and that’s because many Americans feel that is what “healthy” means. But healthy does not equal pricey. Buying frozen vegetables and fruit, and not purchasing pre-cut, pre washed produce can cut down on costs. Plus, medical bills from an unhealthy diet are WAY more expensive than buying and planning healthy meals…am I right?! Winking smile 

11. Dr. Oz said that…

All I have to say to this comment is the following:

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Weekend Wrap-up #3: and Pinterest, and Peak Weak!

20160318_133248527_iOSFriday: The Iron chef competition I posted about was a SUCCESS. I created this segment of taste testing, where the students involved in the competition would volunteer to be blind-folded and sample a unknown beverage (sour, sweet, bitter, salty, and umami). The first group was all teenage boys, so you KNOW that it was going to be a good time. I used the samples of lemon juice, sugar water, coffee, salt water, and teriyaki sauce to describe the five tastes. We were able to get the students interested as well as teach them about the science behind taste buds and where they are located in the mouth. I truly was pleased with the event, and so were the teachers and staff!

Afterwards I went home, prepped some trail mix for a few upcoming events (65 sample bags to be exact…) and then hit up the gym. This weekend was a huge drinking weekend for my school (IUPatties weekend) so I was hoping not many people would be at the gym…and I was  right! Although busier than my usual 3:30AM sessions, it was nice to get an extra hour of sleep. The rest of my night was spent pampering myself by shopping at TJ maxx and spending time on Pinterest, and who DOESN’T love pinterest! The amount of cool things I found to bake with protein powder, plus DIY ideas was insane. Find me on pinterest: Tabitha Daley

 

What do you all blog about on pinterest???

 

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Saturday: Work work work—I got to the gym and killed my workout. With peak weak approaching the next day I really felt as though I needed  to give it my all. Work in produce was the typical job—making fruit trays and cutting up more fruit. Nothing super exciting in my eyes. All of the college students were parking in the grocery store lot, so we had to mark our cars as “Employees” while the manager towed everyone else! Ha! Soon enough I can guarantee students caught on and started putting a sign in their car.

Sunday: PEAKKK WEAK! this is it, show week! No cheating, no mess ups! I worked 7-2pm without eating or nibbling on a single piece of fruit!! I was so proud Smile I love fruit, it’s so hard to work in a department which screams your name all day. I worked out before work, so when I got off I was able to go home, prep a few meals, and relax. The weather in PA this weekend was all cold, dreary, and snowy—aka totally was not in the mood to get things done! BUT I was so relieved to have gotten all my assignments done plus get ahead Smile 

 

You know how amazing it feels to get things done? Last night I was laying under my electric blanket, falling asleep at 7PM. I remember this because my roommate Christyna was talking about her new bedspread and I couldn’t even recite what she said because I was drifting off to sleep….at 7pm! I still had one more meal to eat so I got myself up and cooked—and man I was motivated after that. The initial “moving” part is the worst, but after that it gets easier—trust me!

Currently my new diet has a lot more carbs that I am used too, so I have been enjoying this extra energy. Two more ricecakes here I come!Angry smile

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Weekly Wrap-up: Counseling, Portion Control and Competitions

 

Wednesday:

20160318_094522863_iOSBusy day in the neighborhood! From working at Headstart preschool and playing some physical activity games with them along with eating lunch with them (ham and cheese pitas, mixed veggies, plus a rice krispie treat!) and then going straight to counsel clients, my day was non-stop moving. I also went to the gym and passed out some samples for RSP Nutrition (using the code RSPTabithaD, anyone can get 25% off!) A lot of people really liked the BCAAS and compared it to Kool-Aid, so that’s a plus.

 

 

Thursday:

We had a little convention to attend up in Pittsburgh, topics ranging from researching in dietetics, to sustainability. Sadly a few of us had to leave early to attend a multicultural family night at the local elementary school. Here we discussed portion control and how to practice eating within proper portions. Maybe different cultures do not practice the same way we do, and truly do over-portion their meals. Many people were mindblown with what a serving size of pasta or meat should be (since most of the time we tend to eat 3x the amount we should be). I think portion control is key to weight loss/weight maintenance. You can be eating a well rounded diet, but if you’re over consuming the healthy foods, the calories still count! I was really busy with commuting, food prepping, and this nighttime event that I actually did end up taking a true rest day. It did make me a little nervous, and I’m still a little bummed about it, but hopefully today I’ll get in there and kill it! It’s crazy how YOU never see your own progress. My professors and friends told me yesterday how physically I’ve changed and I still see the same girl with love handles and a gut in the mirror. I do hope my body image will start looking up soon.

Friday:

Off to an Iron Chef competition at a local high school. The interns and I get to discuss National Nutrition Month’s theme of Savor the Flavor with the concept of taste buds and the five basic tastes. I’m excited and a little nervous to see how things work out in the end (like how responsive the students will be, how interested/interactive, etc). ill be having them sample bitter, sweet, salty, sour, and umami flavored beverages. Of course I have to make it over to the gym and tie up some lose ends regarding some work (submitting papers, typing up a few things, etc) but overall today should be a smooth sailing afternoon come 1pm.

 

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Motivation Monday: mindless thoughts,

20160314_125201000_iOSI love those mondays (or days in general) when waking up isn’t tough. I was able to get right up, drink my pre workout & head on over to the gym despite the rain. Although I started with my 30 minute cardio session, I really didn’t want to complete it. The lack of progress I have been feeling lately in regards to my competition are affecting me mentally

why am I not sleek, fit, and ab-showing yet?

is this normal?

is my diet the right one for me?

I was getting too flustered this morning with negative thoughts so I did my best to drown them out and ended up having a fairly successful leg day!

Body image: we are all so self critical and nit-pick at the smallest things about ourselves. Focusing on our best features deems us as “cocky” or “self-absorbed”,  but once we start nit picking on the worst we’re just looking for attention apparently. There’s no winning in society! I decided to stop thinking negatively about myself this morning and focus on the positives that will happen today:

  • I will finish this cardio session strong
  • I will go home and stick to my diet all day
  • I will inspire people to be healthy as I teach about fiber benefits at a local community center
  • I will make connections with parents at the regional hospital’s family health night tonight
  • I will laugh a lot
  • I will enjoy my cup of coffee (or 2 heheh)

 

It can be tough to stay positive, but surrounding yourself with positive thoughts and people can truly affect your mood for the better.

20160314_105852980_iOSOn a positive note, one of my favorite supplement companies RSP Nutrition is letting me be a sales rep for them!

From BCAAS, to whey protein, to creatine, RSP has a long line of products!

 

 

USE RSPTabithaD for 25% off your purchase!!

 

 

Off to get ready for some fiber lessons!

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Workout Wednesday:

20160309_144020376_iOSLast night I had the ability to meet with a client regarding weight management, and it was a great session! Meeting people with different goals, ages, genders, and backgrounds really can throw curve balls at you in the dietetics field.

 

Today, however,  did not go as entirely planned as I had hoped, but I can’t beat myself up over it. I woke up, skipped the gym (shocker!) to sleep in and make my roommate protein pancakes for her birthday! How ironic that it is also National Registered Dietitian-Nutritionist Day! I whipped up some easy-ingredient pancakes:

  • 1 scoop Dymatize protein powder in birthday cake
  • 1 banana
  • 1 whole egg + 1 egg white
  • 1/4 tsp baking powder
  • 1/2 tbsp natural PB
  • sprinkles!

 

 

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I had to quickly rush to work but she sent me a lovely message after she ate them describing how delicious they were. SO happy to have an incredible, food loving, and intelligent room mate. I have no idea what I would do without you Christyna! After I rushed out the door to visit my preschoolers, I headed to the gym with a shoulder/chest/20 minute biking session and came home, showered, and now have plenty of time to get my day started. Shawn and I had plans today but sadly those fell through. It’s a lovely, 65 degree day out with the sun shining, so I’m really hoping I can get some outdoor activities accomplished. I love the days where you have all the motivation in the world to get things done; there’s no better feeling than the feeling of accomplishment.  Now time to get some motivation in meeeee!!!

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Weekend Wrap-up #2: Work

20160306_232209227_iOSHappy Monday Everyone! Over here in PA it looks as though the weather is finally looking bright—50’s and 60’s! Maybe that seasonal depression will wear off once and for all!

Here’s my weekend recap:

 

Saturday: The morning work shift wasn’t too bad until I showed up realizing my co-worker called off….or more so just chose to not show up. I never really understood how people could just not show up without a phone call!! But hey, we all have our days I suppose. I did a lot of running around, errands, shopping, and spending money that probably should have been saved (hashtag girl problems!). I was feeling super stressed out so coming home from work and taking a me day was MUCH needed. I ended up falling asleep at 8pm!

Sunday: The second day of work, a simple morning shift with my co-worker calling off yet again. My evening was filled with some much needed girl time with Christyna though. I love having a room mate who is just as passionate about nutrition as I am.

Today: Motivation Monday includes turning the frowns upside down and trying my very best to be productive! Spring break is (technically) here, as I don’t have much to do for my internship minus the occasional journaling, visiting the preschoolers regarding nutrition, and catching up on the latest nutrition trends. As I mentioned previously, my chest has been in serious pain lately, making me believe I pulled or strained a muscle. Hopefully yesterday’s light cardio only session helped—lifting is so important to me and I CANNOT be in any critical condition right now! I woke up not wanting to go to the gym, but had no reason to say no. So a 20 minute cardio session + bis + tris = enough for me to feel good about myself. I did a little reading regarding protein intake and athletes (thanks to Gaterade Sports Science Institute research) and now am ready to enjoy this beautiful day with a bike ride!

 

Meeting with the coach this evening, let’s hope she think I’m on the right track. 3 weeks out and still no abs. It’s fairly disheartening, especially when my weight has just severely plateaued.

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Weekend Wrap up #1: Children’s Hospital, Bikini Shopping, Fuller House

Starting a new “weekend wrap up” trend! Because of how busy people can get, sometimes blogging EVERY day just isn’t feasible, especially when you are a 21 year old grad student trying to work and save the world all while attempting t pay bills and possibly having a social life…

 

but anyways let’s back it up to Friday:

20160226_165804430_iOSFriday February 26th: DESSG Meeting in Pittsburgh at the Children’s Hospital. Here my fellow interns and I learned so much regarding childhood nutrition and nutrition-related diseases, such as PKU and Cystic Fibrosis. Lunch wasn’t catered (and when it is, it’s usually salad with some white bread rolls and chicken followed by chocolate chip cookies), but there was a beautiful café with plenty of food options. Because I was completely unsure of what would be served, I had to pack my lunch. Packing a meal when going to unfamiliar places is KEY to staying on track! If I hadn’t had packed my overnight oats along with my chicken, sweet potato, and spring mix salad, I would have easily caved on pizza and “healthy” sandwiches (and by healthy I mean 700 mg of sodium & half of your days worth of calories on white bread). This means taking some time the night before and ensuring you’re meal is ready to go so it’s a quick grab on the way out the door. One of the interns I work with even asked me how to meal prep and what exactly I do! Very heart warming to know people notice my hard work.

Overall the presentation was entirely informative and although we got lost and parking was so frustrating (it’s the city, what do you expect?), the experience was definitely worth it. When we got back to town, I trekked over to the gym and just wasn’t in the mood: You know those days where you feel completely awful about yourself? I was having one of those days. Mirrors are heartbreaking at times, but we can’t let it effect our mood.

Saturday February 27th: Waking up and deciding to sleep in and skip the gym so I could snooze until 5AM before I had to head to work. Luckily it was a short day and I was able to get out of there, head to the gym, and get home and start some work. Saturday was used as a catch up day: catch up on my bills, errands, cooking, cleaning, the typical boring adult tasks. I do feel fairly accomplished though, now if only I could get my car washed that would be a huge task completed!

I left to Shawn’s later that night and we watched the new Netflix series “Fuller House”. LOVE it! Although all Shawn wanted to do was talk, my eyes were glued to the screen hahah sorry Shawn! Seriously, if you have the option to watch Netflix, definitely give the first two episodes a shot!

 

 

Fuller-House

I also ended up buying my bikini for my competition! AHHHH. Let’s hope it fits. The color will be revealed sooner than later Winking smile

 

Sunday February 28th: I sit here eating my egg white omelette w/ spinach as I get ready for another day at work! I got my first session of cardio in this AM and am about to head into work, chop up some fruits and veggies, and kill another session of cardio tonight. Lots to do:

homework, lesson plans, workout, *breathe*, pay more bills, *breathe*

 

Did I mention breathe?? Sometimes life gets super overwhelming, so I have to (literally) tell myself that everything is going to be okay.

 

Happy Sunday Smile