National Nutrition Month: Nutrition Resource Guide

Each year, we celebrate National Nutrition Month during March, hoping to bring awareness to good health and healthful food choices. March 14th was Registered Dietitian Nutritionist Day celebrating the hard work and expertise of RDNs all over the world. RDNs work in a huge variety of settings with various specialties, educating their audiences and helping to provide accurate, evidence-based nutrition information. 

I compiled a short list of a few of my favorite nutrition resources created by dietitians to celebrate my colleagues' hard work and so that you have many places to find accurate nutrition info. Below you'll find resources in a variety of formats. This is a just a small list of my highly credible, educational, and entertaining colleagues. If you need more suggestions just stalk who I follow on Instagram for many more.

registered dietitian nutritionists

 

Recipe Sites

Milk N Honey Nutrition - Mary Ellen Phipps, RD

Shaw Simple Swaps - Elizabeth Shaw, RD

Grateful Grazer - Stephanie McKercher, RD

Krolls Korner - Tawnie Kroll, RD

Lively Table - Kaleigh McMordie, RD

One Hungry Bunny - Katie Pfeffer-Scanlan, RD

 

Nutrition Blogs

Abbey's Kitchen - Abbey Sharp, RD

Hungry Hobby RD - Kelli Shallal, RD

More Nutrition Information

Today's Dietitian

EatRight.Org

Food & Nutrition Magazine

WellSeek

Instagram Accounts

@bonnietaubdix

@memeinge

@thehungryclementine

@carolinesusierd

@jaclynlondonrd

@eleatnutrition
 

Podcasts

RD Real Talk - Heather Caplan, RD

Nourishing Women - Meghan Dixon, RD & Victoria Myers, RD

Less Stressed Life - Christa Biegler, RD

Food Psych - Christy Harrison, RD

 

Books

These are the books I frequently recommend to clients.

 

For women looking to end the cycle of dieting and stop obsessing over their food choices:

Intuitive Eating - Evelyn Tribole, MS, RD & Elyse Resch, MS, RD

Body Kindness - Rebecca Scritchfield, RD

 

For women who are pregnant, looking to become pregnant, or recently gave birth:

Expect the Best When You're Expecting - Elizabeth Ward, MS, RD

Healthy Happy Pregnancy Cookbook - Willow Jarosh, MS, RD & Stephanie Clarke, MS, RD

 

For young girls experimenting with the spectrum of plant-based eating:

The Smart Girl's Guide to Going Vegetarian - Rachel Meltzer Warren, MS, RD

 

For those with kids:

Secrets of Feeding a Healthy Family - Ellyn Satter, RD

 

Where do you get your nutrition info? Comment below!

9 Things I Learned My First Year in Business

Like many entrepreneurs, I jumped into business without any previous experience or business education. Needless to say it’s been quite the adventure and I’ve learned a ton along the way.

I personally don't think you need to have a business background to start, run, and operate, a business (I also don't have one, so I may be biased). I think it's one of those things you learn as you go through making mistakes and experimenting with what works and what doesn't. Below are a few things I've learned during the first year of my entrepreneurial journey.


1. less is more

Early on I wanted to do everything and had new ideas I wanted to pursue everyday. I wanted to counsel clients; I wanted to have a membership site; I wanted to do freelance writing; I wanted to host webinars; I wanted to give grocery store tours; I had endless ideas. 

While it's great to have excitement and passion in your business, I'd encourage you to start with less services and do them really well.

Be clear in your offerings and confident in your services, skills, and knowledge. As hard as it can be, stay focused on the direction of your business. 

You can eventually offer more services, but to start I think you'd benefit from doing just one or two things really well.

2. you do you

If you're like me and jumped into business without knowing a thing about business, it can be easy to get distracted by what everyone else is doing. During the first six months I was in business, I was constantly looking at my colleagues' websites, listening to podcasts, and watching endless webinars. I was completely wrapped up in what everyone else was doing.

how to start a business

When I finally turned my attention to me and my brand and my audience, it paid off.

Whether you are the face of your business and brand or not, people tend to buy a story, a connection, or a relationship they have with a person or company. It's hard to build a relationship if you're trying to be someone else or doing what you should do based on something you read somewhere. By being authentic to you, your passions, your strengths, and your brand, you'll provide a more quality service and be more successful in the long run.

3. start a blog

Blogging isn't for everyone, but it is great for a few reasons. Updates to your website (like blog posts) help boost your SEO. Blogging also helps your readers and potential clients see you as an expert and get to know, like, and trust you. I also find blogging helps me learn more about certain topics. When controversial topics or questions I don't know the answer to come up, I take it as an opportunity to do some research and write a blog post. It can also be a good way to create content to share in multiple ways  - a simple blog post can turn into a free download to collect emails, a video lesson, and social media posts. If you think blogging is for you, the sooner you start the better.


4. be visible

For the first six months I was in business, I was really good at hiding behind my computer (unintentionally).  I spent a lot of my time watching webinars, reading blogs, and figuring out what I was doing. Once I stopped hiding behind my screen and watching what everyone else was doing, I switched my attention to my own business and brand. I became visible both online and in person through social media, guest blog posts, and local community events. People started to find out about me and my services.

6. network & build community

People don't know about your business unless you tell them. Surround yourself with other entrepreneurs, people in your field, mentors, and anyone else. Partner with other local businesses to host events or set up a table at other events to promote your product or services. You will learn a ton and find endless opportunities by connecting with others both in your local community and online.

7. leave your part-time job

A bit extreme? Maybe. A fellow business owner told me this about six months ago when I was about to accept a part-time job. She said at some point you need to make the jump. I knew she was right but at the time I guess I wasn't quite ready. You'll know when you're ready. Sometimes part-time jobs are needed to pay the bills - I get that, I've been there. But, at some point your business will need your full attention, time, and energy. Make the jump.

8. you don't have to work 8 hours a day

Jenna_146.jpg

The nice thing about working for yourself is that you can make your own schedule. You can decide when your workday starts and when you're ready to wrap up for the day. You can set your deadlines and meeting times. When I first started out, I felt like I had to start working at the crack of dawn and continue up until I went to bed. The thing was, I didn't actually know what I was doing and probably wasted a lot of time. I've recently heard multiple entrepreneurs say that they chose to start a business because they wanted to work less hours and make more money. I've also talked with successful entrepreneurs who only work 25 hours a week and others who take off for months at a time. Point being - it's OKAY.

9. summer will be slow, but fall will pick up

This is something I wish I knew before my first summer in business. During the spring of my first year in business, I felt busy. I felt like I had a decent amount of clients and close to a full caseload. I was consistently blogging and connecting with my audience and was getting the whole business thing dialed in. But when summer came, the phone stopped ringing. I panicked and picked up a part time job. When September rolled around my schedule picked up again. 

For most industries, it seems as though summer is slower for business. People are more interested in their summer vacations and tend to be less interested in making improvements to their health, business, life, home, office - you name it. Once fall and winter roll back around they're back in a routine and ready to make changes, get organized, and spend money.


Like anything in life, you learn more and more as you do it. You have to start somewhere and if you keep waiting for the perfect time, it may never happen. Take the leap, it will be worth it.

 

6 Tips for a Stress-Free Holiday Party

This past fall, at the annual Food & Nutrition Conference, Dawn Jackson Blatner gave the most inspiring speech. Lately I keep coming back to one of her main messages, which I've been finding especially inspiring in both work and life. Throughout her presentation, she kept encouraging the audience to 'Use Joy as Your Compass.' Do what brings you joy, what makes you happy.

During the holiday season, joy is a common theme, but how often do we really slow down to enjoy it? Between holiday parties, gift wrapping, and travelling, the stress seems to add up rather quickly for some. Periods of stress can actually have negative effects on our health - from overeating or undereating to increased blood pressure and risk of heart attack. 

With my slight Type A/perfectionist tendencies, I can completely understand how the holidays can be a more stressful than enjoyable time of year. If you're one who stresses this time of year, you may find it comforting to know you're not alone. A Healthline study (read more here) surveyed over 2,000 people and found more than 60% were stressed during the holiday season. This year, I hope you're able to slow down and find joy in the holiday season.

Jennifer Scott of SpiritFinder.org, shares her tips for hosting a stress-free holiday party below.

Happy Holidays!


Guest Post By Jennifer Scott

Whether it’s come full circle and it is now your turn again, or you willingly (or unwillingly) volunteered, you’ll be hosting the holiday party this year. Some people enjoy the thrill and excitement of hosting a party, but you break out in a sweat thinking of every possible scenario in which something could go wrong. Before you throw up your hands and decide this year will be pizza and take-out, read the six tips below for a stress-free holiday party.

 

stress free holiday party

1. Make a Plan

No matter how organized you are, it is always a good idea to have a plan in place (and stick to it, of course). Start by creating a checklist for each aspect of the party such as a guest list, cleaning list, cooking list, and décor list. If you find it helpful, purchase a planner and set goals and timelines. Not only will this help you stay on track, but it will ensure that you don’t forget something important. If this is your first time hosting, have a friend or family member look over your list to catch anything you might have missed.

2. Ask for Help

Hosting the holiday meal can get pricey, not to mention overwhelming, so don’t be afraid to ask for help. Perhaps you can prepare the main course and you can have each family member bring their favorite side dish. To avoid ending up with three different varieties of mashed potatoes, have a sign-up sheet via a group text or email thread. Remember, the holidays are for spending time with family and friends, not stress, so delegate when necessary and speak up if you are feeling in over your head.

3. Prep Food in Advance

Much to your surprise, there are many things you can prepare in advance to save time the day of. Casseroles are a holiday staple, and can be easily frozen and re-reheated for a fresh-from-the-oven taste. You can even freeze bread, rolls, stuffing, and pie or cookie dough. Keep in mind that there isn’t a rule that says everything must be made from scratch, and no one expects you to and still keep your sanity. To help keep you calm and organized, create a schedule detailing what time each dish needs to go in the oven or on the stove, and create labeled timers on your phone to keep track.

4. Plan for Enough

All this holiday food needs a plate to go on and silverware to be eaten with, so make sure you have enough place settings including plates/dessert plates, silverware, cups/mugs/wine glasses, and serving spoons. Make sure you have a few extra in case there is an unexpected guest. If you don’t have extra place settings and the funds simply aren’t in your budget, mix and match from other family members to symbolize your families coming together.

5. Clean as you go

After you make it through the holiday party in one piece, nothing will dampen that euphoric high like a pile of dirty dishes in the sink and a mysterious sticky substance dried on the floor. In order to relax at the end of the day, periodically clean throughout the party. Ask guests to completely rinse off their dish and place it in the dishwasher, and clean up any spills when they happen. There is no shame in asking for help with cleanup, such as putting the extra chairs back in storage or sweeping the floor.

6. Don’t stress

It might seem silly that one of the tips to a stress-free holiday party is to not stress, but it is the most important step. The holidays will happen no matter what, and at the end of the day, the most important thing is that you were able to spend quality time with family and friends. Sure, people might talk about the burnt turkey a year or two from now, but overall, the holiday memories will be what lasts a lifetime.

 

Planning and hosting a holiday party doesn’t have to be stressful. By following these steps, you can make it through this holiday season unscathed and ready for next year.


Jennifer Scott is an advocate for opening up about mental health. With SpiritFinder, Ms. Scott offers a forum where those living with anxiety and depression can discuss their experiences.