Weekly Round-Up

Here’s a look back at last week…

Beat the Heat

H.O.L.Y. smokes it was hot.  Here on the central coast we are known for our year-long sunny and 75 weather, but Mother Nature decided to mix things up and send us a scorcher.  We were in the upper 90’s and 100’s.  Very few people have air conditioners, so needless to say, the beaches were packed.  Jaime and I decided to beat the heat by heading out past Lopez Lake to Big Falls.




Hello perfect swimming hole.


We brought lunch, and other necessities…


Caught a one-eyed salamander. {not my arm…}


Saw Bambi.


Can I just gush?  I love where I live.










The Moves

The heat definitely put a damper on my workouts, which really shouldn’t be an excuse.  I did get up early to run a couple of times this past week, but lifting got left behind… oops.  Two 4 milers and a 6 miler.  That’s it.  That’s all she wrote.  Better than nothin’ I suppose.

Here’s the plan for next week:

+ Monday :: 3 mi + arms
+ Tuesday :: 4 mi + abs
+ Wednesday :: 4 mi
+ Thursday :: Legs
+ Friday :: Rest
+ Saturday :: 7 mi + abs
+ Sunday :: 3 mi + arms


Giving Back

This Saturday was the Coastal Tri-Counties Dietetic Association’s Spring Fling event.  This year’s theme was,“Giving Back to the Community,” spotlighting food insecurity.  I think it’s important to share the work of dietitian’s at the local level, especially in light of the Mother Jones controversy.  [Check out this article for some good insight – more on all this later.  I have lots of opinions.]

Our featured guest was Dave Schmit, former “Chef to the Stars.”  Chef Dave is dedicated to serving meals utilizing rescued food for the patrons of the Maxine Lewis Homeless Shelter.  Dave presented a lecture on his service to the homeless shelter, as well as provided a cooking demonstration with take home recipes.

I think the most important take home message was that the homeless are not starving; they are malnourished, and still need healthful food.  The needy don’t need our leftover boxes of ridiculously salt-filled mac and cheese {although all donations are appreciated}; we need to feed our homeless wholesome, nutritious foods that will help them feel and think better. 

As a clinical dietitian serving many homeless here in San Luis, this really struck a note.  If we took a look at the lab values of the homeless population, most likely they would be prescribed some sort of therapeutic diet for chronic conditions.

Chef Dave is an excellent model of nutrition for the homeless in our community, making use of 200-300 lbs. donated produce, and about 20-40 lbs. of meat to prepare balanced, nutritious meals!

If you’re here in the San Luis Obispo area, learn more here on how you can volunteer and get involved serving your community.


FODMAPs Update

This past weekend, I competed my Fructose and Special Case Fruits {containing fructose and sorbitol} challenge.  Let’s just say, it was fun or pretty.  My belly was about the size of a basketball for the majority of the weekend – so bubbly, crampy, and bloated.  I definitely do not tolerate dried fruit, as well as mango and HFCS.  I think I could possibly handle small amounts of raspberries, apples and pears – just as long as I don’t go and have the whole piece of fruit for a snack or part of my meal.  I may revisit this challenge once again more methodically – one fruit at a time while eliminating things I just know don’t sit well with my tummy.

I am back on the strict Low FODMAPs for the next three days, and then I challenge Fructans – wheat, garlic, onions; and Fructan/Polyols – brussels sprouts, cabbage, broccoli, snow peas.   My plan is to extend this challenge to be more methodical the first time around.  Instead of a two day free-for-all, I’m going to spread things out over 4 days like this:

Day 1 :: Wheat
Day 2 :: Garlic
Day 3 :: Onions
Day 4 :: Fructan/Polyols

I’ll keep you updated!

 Have a Great Week!


Rotaract COOKIE Fundraiser

Good Monday morning to you!

I’m on my 4th cup of coffee.

I should take a typing test right now, because I am a SPEED DEMON!



Three day weekends allow for things like 7 cups of coffee.

{Which I don’t feel bad about after drinking this article.  I am pro- anything that allows me to incorporate more of my vices into my everyday life.}

And three day weekends is what I will be getting up until January! WOOHOO!

No more Monday classes = 1 of the few perks of being an intern.


Let’s rewind to my weekend baking extravaganza with Rotaract.

First, for those unfamiliar with what Rotaract is {because I had never heard of it until about 2 weeks ago either}:

Rotaract is a Rotary-sponsored service club for young men and women ages 18 to 30. Rotaract clubs are either community or university based, and they’re sponsored by a local Rotary club. This makes them true “partners in service” and key members of the family of Rotary.”

It’s like the young professional version of Rotary.  Cool, huh?

And there are clubs are all over the U.S. {even in little ole’ Wenatchee!}

So anyways, I sort of forced my way in to helping – my friend told me of this cookie fundraiser he was doing for the SLO Noor Clinic and I immediately wanted to get involved. {Hello, I love extending recipes and calculating food costs.


Two weeks later I was baking cookies along side a group of awesome 20-somethings.

vintique_image(1)We had quite the operation going on.

+ 5 batches at a time.


+ 4 ovens blazing.


+ 12 batches of chocolate chip.
+ 5 batches of peanut butter.
+ 5 batches of sugar.


And then we packaged them up in cellophane with nice ribbon {which I wish I would have taken a picture of…}.

I think our final total came out to be about 700 total cookies baked!

Cookie monster approved.


And don’t worry, we did have some veggies and hummus to balance out the sugar overload.  As a future RD, I approved.


Can’t please them all.

All in all a very successful day for a great cause!

I’m off to Power Yoga and then to run up a big hill.

Party On Rockstars!

Dietetic Internship Update :: School Food Service {I’ve Got the Power!}

Week 1 of School Food Service… Check!

So far, this rotation has been a mix of awesome-incredible-wonderful and loathsome-contemptible-dreadful.

Let’s break it down, shall we?

Day 1 :: Tour of the main kitchen/central office facilities, as well as the elementary school I will working at. I met the staff and volunteered to play a game/give a presentation during lunch time, which was promptly set up for the next day (!).

The rest of my day was filled with hours of reading school food guidelines. I am pretty much an expert now.

Day 2 :: The day began with peeling and chopping an entire case of sweet potatoes to serve to the kids during my presentation.

I made the mistake of my telling my preceptor that I wouldn’t consider myself a chef and that I don’t do a ton of cooking, which I think he took as I don’t know how to cook.  He was trying to tell me how to hold and use a knife…


PG-rated commentary.

Pro-Tip :: Don’t try and be modest, and down-play your strengths.  Be confident in your skills, or else deal with the exasperating consequences.

Side Note :: Have you ever had raw sweet potatoes, sliced into chip size, drizzled with honey? Me either until Wednesday, but damn it’s good! Try it!

Then I headed over to the elementary school to play my Fruit and Veggies of the Rainbow game!


The kids are freaking adorable. There were 3 lunches, so I got to play 3 different times.

Lemme tell you, there is nothing more fun and smile-inducing than making a cafeteria full of first and second graders scream the names of fruits and vegetables at the tops of their lungs.

And who would have thought it, but the kids GOBBLED up the sweet potatoes! #sweetsuccess

Then I came back to the office and brainstormed ideas to get kids to eat more fruits and veggies.


I liked my Eat a Rainbow Sticker Chart idea, so I went a little further with that…



And then created a survey to figure out which fruits and veggies the kids like most.


All in all, a fairly decent start to the rotation.

Day 3 :: I got in to work at 8 am and immediately started to do food prep once again. My first job was to chop up an entire case of zucchinis that needed to be used before they went bad.

Okay, so not that bad. Long, boring, time consuming. But I finished that. And then went back to my preceptor for more direction. “Oh, while you are at it, why don’t you chop up this case of cucumbers.”

My response:


Are you freaking kidding me.

But being the good little intern that I am, I of course completed my task with a smile on my face.

Ever wonder what 20lbs of chopped cucumber looks like?


Not. Fun. And now I have a freaking blister.

Chopping vegetables for 3 and 1/2 hours is not my idea of beneficial future RD training.

Needless to say, I was more than ready to get out of there and talk with kiddos more about their produce preferences.  Such a breath of fresh air.

Day 4 :: Remember when I was complaining about having to wake up at the ass-crack of dawn? Well Friday was my day to be there at 6am to get an idea of how the tray-line worked.

I scooped food on to trays to be sent all over the district, washed their dishes, cleaned up, and just as my preceptor was about to assign me to more chopping, I pulled him aside to chat about my objectives for this rotation.

I explained to him that I am here to get an idea of how he does his job, and that I have payed my dues as a dishwasher {coincidentally, my very first job}, line-worker, and in food prep.   I showed him the list of competencies I need to achieve before the rotation end {food costing, menu planning, budgeting, purchasing, attending meetings}.

I let him know that I completely appreciate the importance of understanding your staff’s responsibilities, and when necessary, stepping in to help out, but that I need to know the ins and outs of running the school food service business as future RD.

He was very receptive, and to my delight, we dug in on the business-side of food service.  Which I l.o.v.e.

{For some one who always hated math growing up, I sure do like budgeting and food costing. Weird, I know.}

So to all you girls and guys completing internships now or in the future, don’t be afraid to speak up and push for the experience you want out of your DI.  Afterall, you are not paying $12,000 to chop vegetables.  You have the power to make your internship in to what you want. 

I’m sure I will have more irksome tasks in my future, because, let’s face it, I am a lowly intern, BUT I now feel confident that I don’t have to take a backseat in the whole thing.

Life is good. And this rotation will be too – I can feel it!

Now I’m off to bake massive amounts of cookies for a Rotaract fundraiser and drink wine. Could volunteering get any better?!

Happy Saturday!

My Last Day

I can’t believe that this day is here.

{The past 10 weeks have zoomed by.}

Today is my last day shadowing Carol Plotkin at On Nutrition.

I have learned so much from Carol.  This experience has been invaluable.

I’m not sure if I’ve ever gone into much detail about my experiences, so [without breaking any HIPAA rules] here is a general overview of my experiences.


Let’s start with an quickie, simplified breakdown of what Carol does:

Carol is a private practice dietitian specializing in weight management, sports nutrition, cardiovascular nutrition, diabetes, gastrointestinal health, and much MORE. She helps improve the health and wellness of her clients through counseling and coaching, with the goal of empowering and providing the tools to allow for change and progress toward individuals’ goals.  Carol dispenses the most recent nutrition information and research to her clients, along with specialized meal plans and guidelines for nutritional change.  She spends an enormous amount of time and effort on each client to ensure they are set up for success!


Now that you know Carol does, let’s take a look in to what types of daily activities goes on in a private practice:

March 19
+ Introduction to the Metabolic Cart to read BMRs
+ Prepped to speak to a local high school cream team about eating to support athletics, “power” foods and pickle juice (for cramping).

March 26
+ Follow-up appointments with two clients: one with low FODMAP recommendations, and the other a boxer looking to cut weight
+ Observed counseling and recommendations for a client with excessive water retention following surgery
+ Submitted SOAP notes to insurance companies
+ Explore the Nutrition Entrepreneurs Dietetic Practice Group opportunities and signed up for their ListServ e-mail

April 2
+ Composed article on Barrett’s Esophagus for On Nutrition’s blog while Carol attended the ACSM annual conference

April 9
+ Observed counseling for a Gout client
+ Observed recommendations client undergoing surgical menopause with an estrogen-sensitive tumor
+ Received an introduction to Office Ally, an electronic medical record keeping and billing system

April 16
+ Accompanied Carol to market her business at Doctor’s offices where we distributed her business cards, brochures, sticky-note pads, and cover letters with listings of her services
+ Observed a follow-up/coaching session with a weight loss client

April 23
+ Submitted insurance claims on Office Ally
+ Reviewed and discussed Carol’s recent trip to Washington D.C. for the Public Policy Workshop
+ Prepared a meal plan using the exchange system for a weight loss client using information from the metabolic cart reading and caloric expenditure calculated from METs of activity
+ Observed an initial visit for a weight loss client

April 30
+ Gave a presentation and distributed information to high school parents about healthy eating for athletes
+ Opened a bank account for the business, learned about the differences between being a Sole Proprietor vs. a PLLC
+ Observed recommendations for a weight-loss client

May 7
+ Attended the NYSDA Annual Meeting and Expo

May 14
+ Visited Congressman Reed’s office to discuss and advocate for the Farm Bill and Preventing Pre-Diabetes in Medicare
+ Follow-up appointments with an weight management clients – one looking to becoming more defined and one post-partum woman


And this is only one day out of the week! Private practice dietitians work hard!

As you can see, the clients and activities are varied.  Things are never the same day-to-day, which I love.  I also love the fact that you absolutely must stay up to date on the most current research.

I know it’s still early in my career, but private practice is totally for me!

A HUGE thank you to Carol Plotkin for donating her time, energy, and resources to allow me this amazing experience! I have learned more than I could have imagined over these past 10 weeks and I truly appreciate it!

And for those future RDs who are interested in private practice, get on the NEDPG ListServ, contact an RD in your community, and gain experience!  Your eyes will be opened and a fire will be lit in your little bellies!

Be Inspired and Do Work!

Poster Sesh

Well, hello there.

I just can’t get myself in the mental headspace to do work.

+ 10 days until graduation.
+ 5 days of classes.
+ 3 busywork assignments. {whyyyyyyy?!}
+ 2 papers.
+ 1 exam.

All I really want to do is run and stretch and read.  I long for summer.

Just gotta keep my head in the game for a little while longer.


As you may remember, I displayed my Senior Thesis – first at the NYSDA Annual Meeting & Expo, and second at the Imagine RIT Festival.  I would say that both events were a success!

Poster session!

Lots of booths & swag!

Saw President Sylvia Escott-Stump of the Academy of Nutrition and Dietetics speak (cool!!).

And spent some quality time with my girls.


It’s so strange going from spending every waking moment together while we struggled our way through MNT, to hardly seeing them at all on campus.  Sad.


Next up was the Imagine RIT Festival, wherein which the whole campus fills with students’ interactive demonstrations, exhibitions, and research.  It’s a day dedicated to innovation and creativity.

Jamie totally rocked it out!

A fun and educational weekend!

Alright, I’m off to run, followed by my first final exam {wish me luck! Blerg!}, and ending my day with our last Student Dietetic Association leadership hand-off meeting/party.

Wahhh! I am so nostalgic!

I love my RIT.

Pulling myself together now.

*deep breath*

Later Braniacs.

National Nutrition Month: Re-Think You Drink and LARD!

What a gray a gloomy day.

I need the sunshine back in my life!

I wish I could say that was the case, but at least now I [and probably you] have this fun song stuck in my head.  That’s enough to cheer a girl up!


Yesterday, I had my turn at the Student Dietetic Association’s National Nutrition Month table at the Student Union (SDA for NNM at the SAU).

We had lots of fun games for students to play…

…and GREAT prizes! Check out that cool measuring spoon!

We also had TONS of information and handouts.

Those apples are stress balls with the “Get Your Plate In Shape” logo! Sa-weeeet!

We also had some great visuals.

LOVE the tangible MyPlate!

Yes. That would be the lard content in your favorite burgers…

  • McDonald’s Cheeseburger: 12 g of fat = 3 tsp
  • Quarter Pounder with Cheese: 26 g of fat = 6 1/2 tsp
  • Five Guys Hamburger: 43 g of fat = 10 3/4 tsp
  • Red Robin Bacon Cheeseburger : 69 g of fat = 17 1/4 tsp


Yeah. Not as appetizing when you serve it up that way!

And of course,the famous Re-Think Your Drink models.

Just add water!

  • Bottle of Apple Juice: 52 g of sugar = 13 sugar cubes (tsp)
  • Gatorade: 56 g of sugar = 13 sugar cubes
  • 20 oz Coke: 65 g of sugar = 16 1/4 sugar cubes
  • Arizona Iced Tea: 72 g of sugar = 18 sugar cubes
  • 20 oz. Mt. Dew: 77 g of sugar = 19 1/4 sugar cubes

I die.

I would say the day was a great success!

Pretty girls!

Have a Cheery Thursday!

Winthrop Half Marathon and DI Matching

Annnnd it’s Monday again!

This weekend crept by, and I am actually really looking forward to going back school and work.  Yeah. I’m a weirdo.

So today is kind of a special day:  My Dietetic Internship match order is due.

I am so ready for this madness to end.  I seriously feel like a crazy person when I think about it.  I just want to know where I am going in 9 short weeks.

Ugh gawd. Anxiety.

I am really trying to enjoy the rest of my time here in Rochester, but this whole living-on-a-deadline thing has got me acting like a freak.  Could it be that I am actually scared & sad to leave?  I am pushing and pulling everyone around me in strange directions in order to make the move easier, when I’m pretty sure no matter what I do, it’s going to suck.  It’s time to pull it together, because there is no reason for it to suck for 9 weeks and then move.

How about everyone just follow me back to the West Coast?! Solved it!

You know it!


In other {less depressing} news, I signed up for the Winthrop Half Marathon!

I may be sore as hell (hello downhill race) for Seattle RnR, but I’m gonna take my chances!

I mean, seriously, who doesn’t want to run a race here:

It’s okay to be a teensy bit jealous…

Yeah, check out that elevation… I’m going to be flyingggg!

Run with me!!


Alright!  Off to School #8 to talk to kiddos about sugary drinks!  Re-Think Your Drink, yo!

Have a great week!