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Categories B3RD

B3,RD: Am I hungry?

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Confession: I, Rebekah Menter, Registered Dietitian, don’t just eat when I’m hungry. Sometimes, I eat because I’m tired, because I’m stressed, or because I’m bored–even though I’m not hungry.

And that’s okay.

I attended a fantastic session at FNCE that dealt with this very issue. Megrette Fletcher, RD and Michelle May, MD spoke on “Improving Self-Management with Mindful Eating.”

Megrette Fletcher Michelle May

Ms. Fletcher and Dr. May had a number of insights for dietitians, but one thing Dr. May said struck me as being worth sharing with my readers. She encouraged us (and our clients) to ask ourselves one question before eating.

Before eating, ask yourself: “Am I hungry?”

Many of you are probably rolling your eyes right now, thinking “I’ve heard this before–Eat only when you’re hungry, stop when you’re full.”

But that isn’t what I said. I said, “Before eating, ask yourself: ‘Am I hungry?'”

The point is not that you only eat when you’re hungry. The point is that you are aware of whether you are hungry or not when you’re eating. The point is KNOWING. The point is being mindful.

Sometimes, we eat because we’re tired, because we’re stressed, or because we’re bored–even though we’re not hungry. But none of us should eat without knowing why we’re eating.

We can talk about when to eat and when not to later. For now, let’s just focus on being aware.

Today’s B3,RD challenge is simply to ask yourself before eating: “Am I hungry?”

Categories Works for Me Wednesday

WFMW: Compression Stockings

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Works for Me Wednesday banner

Yes, they’re what you expect from an old lady with varicose veins. No, I’m not old–and I don’t have varicose veins. But I have got a couple sets of compressions stockings: one pair of hose, one pair of knee highs.

And they’re absolute lifesavers.

For those who aren’t familiar with compression stockings, allow me to educate you. Compression stockings are like ultra-control-top panty-hose, except that the “ultra control” is in the ankle and leg portion of the hose. The pressure that the hose exert on your legs prevents blood pooling by enhancing venous blood return.

The end result? Legs and feet that don’t ache after being on them all day. As a food service manager, clinical dietetics intern, and now a food labs teaching assistant who has to spend a considerable amount of time on my feet–I LOVE my compression stockings!

When I’m not wearing my hose, my legs and feet hurt and the last thing I want to do after work is take a walk, cook a meal, or clean my house. On the other hand, when I wear my compression hose, I often still have the energy to get something productive done after work. And that WORKS FOR ME!

Compression stockings (also known as “support hose”) can be found at your local pharmacy or online. They’re a bit pricey–$20 per pair for mild compression (8-15 mm Hg)–but in my mind, they’re definitely worth it. Compression stockings should last longer than your regular hose because they’re more closely knit and therefore more resistant to running. I can rarely wear regular hose more than once, but I’ve worn my current pair of compression hose at least 20 times and still haven’t had a run.

Check out more “Works for Me Wednesday” posts at We are THAT Family.

Categories Education

I’m home

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After a jam-packed weekend in Denver at FNCE (Food and Nutrition Conference and Expo), I am now home.

I talked politics with Jeff, spent way too much money on food, attended interesting lectures, got scads of free junk, and even drove the van for a while.

I did NOT jump out of an airplane, talk to a homeless person, drink alcohol, or complain to a waiter (as others in my group did).

I graded papers, collected CPEUs (Continuing Professional Education Units), schmoozed with UNL alums, saw some of my internship preceptors, watched the unfortunate football game, and slept on Dr. K’s floor.

I attended a great session on mindful eating (more on a B3-RD post later), and an almost worthless session on blogging (it was created for someone who had little to no awareness of social media). I learned about nutrition for kids with Asperger’s and about the development of the American Dietetic Association’s Evidence Analysis Library. I cleared up a question about high fructose corn syrup (look forward to this one on a B3-RD post) and collected an awful lot of simply thick (I’ll probably post about this too–even though it’s unlikely to be useful for you personally.)

All in all, it was a good conference. I enjoyed the intellectual stimulation, the company, the food, the room, the drive (except maybe the drive back). But now I’m pretty much pooped.

Categories Memes

Facebook Meme: Thank you Matthew!

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Isn’t this auto-post thing great? I wrote this Thursday night, but you get to see it today while I’m at FNCE!

1. Spell your name without E,R,S,H,K,I,M,L,C,A,Y,N:
B

2. Are you single?
Mm-hmm.

3. What is your favorite number?
17

4. What is your favorite color?
I don’t have a favorite color

5. Least favorite color?
Or a least favorite color

6. What are you listening to?
The hum of the computer

7. Are you happy with your life right now?
For the most part. I’m growing towards contentment.

8. Are you involved with anyone?
Matthew’s answer cracks me up: “involved? involved in what an assassination plot? a high speed car chase? a ballroom dance? no, no, and what do you think?”
I don’t understand the fascination these memes have with romantic relationships. It seems a little over the top.

9. What is your favorite subject in school/college?
Nutrition, hands down.

10. Do you shop at Abercrombie?
No way!

11. Do you have money?
I have money to spend, but it isn’t mine (Nothing like owing the government several thousand dollars.)

14. Are you gay?
I am not homosexual. I am happy.

15. Where do you wish you were right now?
In bed.

16. What should you be doing right now?
Going to bed (as soon as my laundry gets out of the dryer.)

THE CANS:
Can you blow a bubble?
Yes

Can you do a cart wheel?
No

Can you touch your toes?
Definitely

Can you wiggle your ears?
Are there muscles in your ears?

Can you touch your tongue to your nose?
I’m trying my hardest, but I don’t think I made it.

THE DIDS:
Did you ever want to be a doctor?
No, but I did want to be a CNA, a midwife, a nurse, a nurse practitioner, and a dietitian

Did you ever want to be a fire fighter?
No, but I would have loved to have HAD a fire fighter.

Did you ever want to be a teacher?
Yes. Still do. Probably will, in some capacity or another.

Did you ever break the law?
I dare you to find someone who hasn’t. (Don’t forget that speeding, jaywalking, and scratching your initials on a public restroom door all qualify as breaking the law.)

THE DOs:
Do you like roller coasters?
Not really.

Do you own a bike?
Absolutely.

Do you play the lotto?
No way!

Do you like football?
I’m from Nebraska. I have to like football. However, I’m probably one of the least football obsessed Nebraskan’s. (One time, I accidentally wore purple when we were playing against K-State. Yeah.)

Do you have a shopping addiction?
Uh-no.

THE DOES:
Does your family have family picnics?
Sometimes.

Does your wallet have any pics in it?
I don’t have a wallet.

THE LASTS:
Last person you hung out with?
Joanna, Jennifer, and Kale

Last car ride?
driving home from Bo and Jen’s

Last text message from?
Casandra

Last baby you held?
Kale (He’s a real cutie!)

LAST THING?
What was the last thing you bought?
a whole bunch of food

What was the last thing you had to drink?
Water

What was the last thing you watched?
A horrid YouTube video of a guy who thought he could sing five octaves. I think he must have been tone deaf.

What was the last thing you read?
Guinness World Records 2010 (but just one page worth)

What was the last thing you hand wrote?
my to-do list

THE WHOS:
Who last talked to you on the phone?
Jason

Who was the last person you took a picture of?
Mary and Casandra (doing Dance Praise)

Who do you miss right now?
Anna

Who last messaged you on Facebook?
I don’t do the message thing.

CURRENTLY:
What color shirt are you wearing?
Pink (dress)

Have any tattoos?
No

Have you any piercings?
Ears, once upon a time. Long closed and reopened and closed again.

Straight hair or curly?
Wavy

Where are you?
At my computer desk (in Denver when you’re reading this!)

HAVE YOU EVER:
Failed a class?
Yes. Biochemistry.

Accomplished a life goal?
I’m an RD, aren’t I? Not to mention all the rest of goals I’ve completed. (Don’t worry, I still have plenty to keep working on.)

Sang in front of a crowd?
Yes.

THINGS YOU WILL FIND IN YOUR ROOM:
1. Alarm clock
2. Baby bottle
3. Chocolate
4. D
5. Envelopes
6. Flashlight
7. Greeting cards
8. Hairbrush
9. Ink pen
10. Jewelry
11. Keys
12. Lamp
13. Mirror
14. Nails
15. Olecrenons
16. Photographs
17. Quilt
18. Rebekah
19. Space heater
20. Textbooks
21. Underwear
22. V-neck sweater
23. Wrapping paper
24. X-tension cord (I’m so cheating!)
25. Yoga mat
26. Zippers

TWO RELATIONSHIP QUESTIONS:
1. Want a relationship?
I’d prefer many. (I hate it when people use “relationship” to mean “romantic relationship.” “Relationship” is not that exclusive, thank God!)

2. Want to get married?
Yes

The way to win your heart?
Not sure.

When was the last time you really laughed?
Last night. Tim and Eli were making some AWFUL German jokes.

Do you drink milk straight from the carton?
No, siree. My daddy taught me all about enzymes when I was still quite young. I’m not gonna be the cause of a gallon of milk going bad!

Who knows a big secret about you?
Is there a big secret about me? Somebody let me in on it, please!

How long is your hair?
Somewhere around 26 inches long.

When was the last time you sang out loud?
This afternoon.

What did you have for breakfast?
I didn’t really eat breakfast (unless you count the five Fritos I ate on my way out the door this morning.)

Is your birthday on a holiday?
My birthday isn’t ON a holiday, but it IS a holiday. What could be more holiday than my birthday?

Did you have a nap today?
No. :-( Actually, I can’t really take naps anymore. It keeps me from being able to sleep at night.

What do you wear more, jeans or sweats?
Neither. I abhor both. I wear skirts or slacks.

When is your birthday?
March 14

Where did you get the shirt you’re wearing?
Not wearing a shirt. I got the dress I’m wearing from the used store.

Do you use an alarm clock?
If you count the alarm on my phone and the auto-waking, music-playing function on my computer.

What’s the first thing you notice of the opposite sex?
Depends on the context. Is he sitting or standing? Am I in front of or behind him? Is he speaking or silent? Is his left hand in plain sight?

What color are your favorite shoes?
Hot pink

Who would you like to see right now?
Dunno. Grace, I guess.

Are you a social or antisocial person?
I am either social or asocial, but certainly not antisocial. (Did you know that antisocial means persistently disregarding the rights of others? As in, stealing, vandalizing, beating, raping, killing… So this question is really pretty dumb for most of us.)

Have the cops ever come to your house?
Yes. Several times. Like this time. Or when Timothy got lost. Or when some crazy lady called the cops on us. Or when the next door neighbors had something stolen out of their car.

Ever had braces?
No.

Are you afraid of the dark?
No.

What’s your favorite commercial at the moment?
Commercial? I don’t watch TV. I don’t like commercials. Occasionally I enjoy a really good print ad. Like the old right hand ring ones.

Do you always wear your seat belt?
Always. Unless I’m sitting in the backseat of a car and I forget (approximately once every 20 times or so.)

Who was the last person to disappoint you?
The student who skipped class on Tuesday.

You know what you want to do with your life?
Sort of.

How is life going for you right now?
Well enough.

Do you like American Idol?
Idols should be burned.

What was the last reason you cried?
Because I was stressed about my RD Exam.

How do you feel about piercings and tattoos?
Not for me.

Do you believe that what goes around comes around?
What does that mean, really?

What is your favorite fruit?
Pineapple. Or kiwi. Or fresh peaches. Or home-canned apricots. Or dried cranberries….

Where is one place you want to visit?
Italy

Done anything illegal?
I think you’ve already asked this.

Have you ever crawled through a window?
Yes. In and out.

Are you a morning person or a night person?
Both. Why can’t we sleep from 1-5 am and 1-5 pm?

Are you a forgiving person?
By the grace of God.

Are you taller than 5’6″?
A bit. (4″ or so)

Who are your good friends?
Anna, Casandra, Joanna, Grace, Debbie, Mary, my mom….to name a few.

Categories B3RD

B3, RD: The foods that don’t fit

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The Rock Solid kids had a problem when they got to sorting their food items into the appropriate food groups. They couldn’t figure out where some of the items belonged.

What food group does caramel syrup belong to? Where do jelly beans fit? What about Gatorade?

These foods don’t fit into the five food groups. They aren’t grains, vegetables, fruits, milk, or meats and beans. They’re…something else. So what do you do with them?

I’m sure you’ve dealt with the same dilemma. Some foods just don’t fit into our nutritional rubrics. But we like them–oh do we like them.

Yesterday, we learned that we need to have items from each of the five food groups EVERY SINGLE DAY in order to be healthy. So what about those things that don’t fit into the five food groups?

A lot of the kids said they would LIKE to have jelly beans every single day–but jelly beans aren’t necessary in order to be healthy. Jelly beans are extras.

Does this mean that we should eat jelly beans? Absolutely not. Jelly beans might be extras when it comes to a healthy diet–but they’re not always extras when it comes to enjoying life.

There are two keys to dealing with the foods that don’t fit:

1. Focus on the foods that fit

You’ve heard the illustration of a guy who had a number of items that he was trying to fit into a jar. He had some big rocks, some medium sized rocks, some pebbles, and some sand. If he poured in the sand first, he didn’t have enough room for the big rocks. But if he started with the big rocks, he could fit them in and still have room to pour the sand around them.

It’s the same way with food. Think of the big rocks as the foods that fit into the five food groups. These are foods that you need in order to be healthy. You need to make sure that you’re getting all of those. The sand is the stuff that doesn’t fit into the five food groups. This is the (literal and figurative) icing on the cake. Focus on the five food groups and you’ll still have room for the foods that don’t fit. Focus on the foods that don’t fit, and you’ll be missing out on the stuff that does.

Remember how your Mom wouldn’t let you have a snack right before supper because you’d “spoil your appetite”? It’s the same concept here. If you fill up on candy so that you don’t have any room for vegetables, you’ve done yourself a double disservice: you’ve consumed a lot of empty calories and you’ve denied yourself the beneficial nutrients and fiber from vegetables.

So, in your quest to deal with the foods that don’t fit, choose first to focus on the foods that fit.

2. Fully enjoy the foods that don’t fit.

Now that you’ve made sure that you’re getting the foods that DO fit, take the time to enjoy the foods that are “extras.”

Pour yourself a little handful of dark chocolate chips (or one of YOUR favorite “foods that don’t fit”) and take the time to savor them.

Too often, we hole away guiltily with a bag of chocolate chips and discover 15 minutes later that we’ve eaten the whole bag–without really tasting any of it. What a shame!

These extras are too good to waste by inhaling them in shame-induced silence.

So, pat yourself on the back for paying attention to the foods that DO fit, pour yourself a portion of something that DOESN’T fit, and enjoy the “extras” in life.

Today’s B3,RD challenge is to put the above principles into action today. Focus on the foods that fit–but take the time to enjoy the foods that don’t.

Categories Thankful Thursday

Thankful Thursday: FNCE details

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Today I’m thankful…

  • that I have a ride to FNCE (and that I’m not the one doing the driving!)
  • that I have a roommate at FNCE (even if I’ve never met her before.)
  • that I can get CPE (Continuing Professional Education) for attending FNCE (thanks to my newly attained registered status.)
  • that I didn’t end up having on responsibilities at church this week (how often does that happen?)

And, apart from FNCE? I’m thankful…

  • that I woke up just in time for Journal Club this morning–despite forgetting to set both my alarms.
  • that it isn’t quite so cold today
  • that the dishes are all done (Thanks for finishing up, Casandra!)
  • that I currently have no fines on my library card.
  • that I’m starting to have a little more time to do things.
  • that God is faithful!
Categories B3RD

B3, RD: Every single day

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Yesterday evening, I did my first presentation as a newly minted RD. I talked to the kids at Rock Solid about the five food groups.

We went through the five food groups, sorted some food items from my grocery bags into their appropriate food groups, and discussed how often we need to eat foods from each group.

The kids started to catch on after we’d gone through a couple of groups.

Q: How often do we need to eat things from the grains group?
A: Every single day!

Q: How often do we need to eat things from the vegetables group?
A: Every single day!

Q: How often do we need to eat things from the fruits group?
A: Every single day!

Q: How often do we need to eat things from the milk group?
A: Every single day!

Q: How often do we need to eat things from the meat and beans group?
A: Every single day!

In order to be healthy, we should be eating from ALL FIVE food groups every single day.

Yet even I, a dietitian, sometimes find this hard to do. I get to the end of the day and find that I haven’t had anything from the dairy group. Or I’ve been snacking and skipped the meats and beans group. You know what I mean.

Today’s B3, RD challenge: eat from ALL FIVE food groups today

(P.S. For those with dairy allergies, I know you can’t have milk. But you can choose Calcium-rich nondairy foods like fortified soy milk, tofu, or one of the many fortified juices. The rest of you have no excuse–there’s something in every group that you can eat!)

Categories Memes

Facebook Meme: 50 Little Secrets

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Every so often, I just get a yen to do a little meme. So I troll about and find one. Thank you MAnG for this one!

5O LITTLE SECRETS

Be honest no matter what…

[ONE] Who was your last text from?
Casandra

[TWO] Where was your default pic taken?
My house

[THREE] Your relationship status?
I don’t think I have one.

[FOUR] Have you ever lost a close friend?
Sort of.

[FIVE] What is your current mood?
Lazy.

[SIX] Whats your brother(s)/sister(s) names
Anna Elizabeth, Joshua Aaron (Joshie Baker), Daniel Enoch (Dan the Man), John Nathanael (Johnny Boy), Timothy Micah (Timothy T. Turtle of Turtle and Drake), Grace Joy (Gracebug)

[SEVEN] Do you have a job?
Do I have a job? No, teaching is a privilege I get paid for. (Most of the time. It’s a privilege, that is.)

[EIGHT]Where do you wish you were right now?
Hibernating in a nice warm anywhere.

[NINE] Have a crazy side?
Yep.

[TEN]Ever had a near death experience?
I like Grace’s answer: “Have you ever seen my brother drive?”
My answer? Ditto.
Okay, not exactly. But I have certainly had those “but for the grace of God” experiences on the road.

[ELEVEN] Something you do a lot?
Read.

[TWELVE] Angry at anyone?
Not right now.

[THIRTEEN] What’s stopping you from going for the person you like?
Do I like someone?

[FOURTEEN] When was the last time you cried?
Last Saturday after studying a little too much for my RD exam and getting majorly stressed about it all.

[FIFTEEN] Is there anyone you would do anything for?
I think so.

[SIXTEEN] What you think about when you are falling asleep?
I generally forget by the time I wake up the next morning.

[SEVENTEEN] Who was the last person you talked to on the phone?
Actually talked to or left a message for? I left a message for Pastor Jason–and he left a message back to me today. Before that–Oh, my dad called me yesterday to let me know that he’d found an alternate ride home from work so I wouldn’t have to pick him up so that he’d be home in time to take Grace somewhere.

[EIGHTEEN] What is your favorite song?
“How Great Thou Art”

[NINETEEN] What are you doing right now?
Um-Isn’t that kind of obvious? Typing out an answer to question 19 of a Facebook meme.

[TWENTY] Who do you trust right now?
Jesus

[TWENTY-ONE] Where did you get the shirt you are wearing?
The sweater: my sister
The shell: Salvation Army

[TWENTY-TWO] Have you kissed someone in the past week?
I don’t think so.

[TWENTY-THREE] Who is your friend that lives closest to you?
Casandra. Undoubtedly.

[TWENTY-FOUR] Describe your life in one word?
Christ (My circumstances are not my life. Christ Jesus is my life.)

[TWENTY-FIVE] Who are you thinking of right now?
Cindy Slocum (She’s the one who taught me the above: My circumstances…)

[TWENTY-SIX] What should you be doing right now?
Sleeping

[TWENTY-SEVEN] What are you listening to?
the ringing in my ears (I’m becoming my mother)

[TWENTY-EIGHT] Who was the last person who gave you a hug?
Either Mom or Dad, congratulating me for passing my RD Exam

[TWENTY-NINE] Who was the last person who yelled at you?
Nobody yells at me.

[THIRTY] Do you act differently around the person you like?
THE person. I’d like to think that I like most of the people I hang around–and I act the same way around them as I do around anybody I hang around. (Around, around, around. Hanging around. Hanging in circles. Being hung by the bellybutton. Hanging. It’s a scary word.)

[THIRTY-ONE] What is your natural hair color?
Brown?

[THIRTY-TWO] Who was the last person to make you laugh really hard?
Most likely someone in my family

[THIRTY-THREE] Who was the last person to make you sad or [a word I deleted because I don’t like to cuss–or even pseudo cuss, unless necessary].
The kid who skipped class yesterday. I mean, seriously, I’m pulling for you, but skipping class is only sabotaging yourself.

[THIRTY-FOUR] What do you hear?
Didn’t you already ask this one? My computer. Me typing. My toes falling off frozen.

[THIRTY-FIVE] Why do you like the person you like?
Gosh. You’re sure obsessed with this person I like. You tell me.

[THIRTY-SIX] Has anyone ever called you “scrumptious” before?
Of course.

[THIRTY-SEVEN] Do you have a best friend?
Yep. Two actually (or three.) One lives in me, one lives on the other side of the wall, and one just moved to Columbus :-() (That was a bittersweet smile.)

[THIRTY-EIGHT] Held hands with the opposite sex in the past 3 days?
Dur. I mean, what are you talking about? I have no idea. If I did it didn’t register.

[THIRTY-NINE] Do you use smiley faces on the computer?
I use the winking one all the time ;-) Regular smileys? Not so much. And I don’t like it when the computer automatically turns it into a little graphic. Leave it sideways, darn it!

[FORTY] Have you ever changed clothes in a vehicle?
Of course. But I did it modestly–unlike the lady behind us when we were being towed down the interstate in Wyoming. Children, shield your eyes!

[FORTY-ONE] Are you happy with life right now?
Yes. No. I’m learning to be content, but I’m certainly not there.

[FORTY-TWO] Are you currently jealous?
Covetous, yes. Jealous, no. Covetous that other people have something to be jealous about? Yes.

[FORTY-THREE] What jewelry are you currently wearing?
None

(FORTY-FOUR) What are you doing this Friday night?
Checking into my hotel in Denver for FNCE

[FORTY-FIVE] Have you ever had your heart broken?
No, but I have broken my collar bone and both bones in my right forearm.

[FORTY-SIX] Have you ever broken someone’s heart?
If I have, they suffered in silence.

[FORTY-SEVEN] Is there anybody you’re really disappointed in right now?
My friend’s parents.

[FORTY-EIGHT] What was the last reason you went to the doctor for?
The doctor of dental sciences (DDS) to fix my chipped tooth

[FORTY-NINE] How late did you stay up last night and why?
Not very late–I’d been up way too late the night before grading papers, and up too early that morning doing the same.

[FIFTY]Have you ever dated someone for longer then a year?
Have you ever noticed that the word “dated” means “old”. “She looks dated–like she hasn’t updated her style since the 80’s.” Oh wait, the 80’s are back. Man, I crack myself up this late at night. No, I’ve never dated someone for longer than a….week.

Categories Education

Just call me Super-Grader

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In my frenzy of studying for the dreaded, now-completed RD exam (Thank you, Jesus!), I put off half-a-dozen-hundred “lesser” things.

But now that the exam is over (and I’ve passed! Man, I just can’t get over my excitement–at least, not yet!) Anyway, now that I’m done with the exam, I need to get those other things done.

Top on my list of things to get done immediately if not sooner? Grading papers. As of yesterday evening, I had 40 lab reports and 40 lab quizzes still to grade. Now, I’ve got 7 lab reports and 25 lab quizzes left to grade.

Which means I’ve graded 33 lab reports and 15 quizzes in a little more than 24 hours (and still managed to teach a lab, eat something ;-), read a bit, and get SOME sleep.) Yep, you can just call me Super-Grader!