Prioritizing Mental Health in Graduate School

Written By: Katelynne Joyce; SLU Dietetic Intern

        Nearly 60% of college students meet the criteria for at least one mental health diagnosis. As a society we are finally starting to have authentic conversations about mental health. Each day I see the stigma surrounding mental health diminishing a little more. It takes courage to be honest, however I know there is so much power in vulnerability. I have been a student for what seems like forever at this point and I now have the opportunity to reflect on my past struggles, mistakes and successes. As someone who is proudly part of that 60%, I want to share with you my mental health "toolkit". This blog post encapsulates all of the little things I have found that work for me over the years! 

1. Practice self compassion.  

In kindergarten we learn the golden rule of treating others how we would like to be treated. I wish we also learned to treat ourselves the way we treat others. It is so hard to be happy when you have someone being mean to you all the time. For many of us, that person is our own selves. Even if it isn't 100% genuine at first, try talking to yourself they way you would talk to someone you love. Graduate school and life is challenging; remind yourself that you are doing the best that you can and that is always enough.  

2. Practice self care.  

Self care looks different on everyone and it is so much more than just face masks and bubble baths. Self care is the little things you do each day to practice self love, such as painting your nails, buying yourself a coffee or making a nice breakfast on a Sunday. However it is also setting boundaries with roommates, professors and family members. It is advocating for yourself and speaking up when you need help. It is decluttering your space, taking a walk when you feel overwhelmed and calling an old friend. One way I set academic boundaries is not keeping the Canvas app on my phone or looking at emails past 6PM.   

 

3. Include movement into your routine.  

A common mistake many people make is starting an exercise regimen to change how they look. To me, this intention was just another way I was practicing negative self talk. I now use the other benefits of exercise such as improving cognition, enhancing my overall mood or promoting self confidence as motivators. By changing my mindset around movement, I have been able to be consistent with a new routine. In addition to this, I also found something I enjoy doing because exercise can and should be enjoyable! Forcing yourself to run when you hate running is another way you include negative self talk into your life.  

 

 

4. Find a sleep routine that works for you.  

You've likely already heard about the benefits of sleep and felt the difference yourself between a good and bad night's sleep. I struggled with insomnia throughout undergrad and my first semester of graduate school. It was my new year's resolution to create a healthy sleep routine and it has made a huge difference in my mental health. I charge my phone in a different room and use a real alarm clock to wake up in the morning. By using my phone as an alarm clock it just allowed me to justify mindless scrolling and hindering my sleep quality. I am able to get my 7-9 hours by truly staying off my phone and reading before bed instead. I also journal the thoughts that are keeping me awake, it has been incredibly helpful to write these anxieties on paper and try to keep them out of my mind! 

 

 

5. Be mindful of your screen time.  

Social media is designed to keep your attention for as long as possible and can be incredibly addictive. I believe social media can be just as damaging as it can be helpful. I do my best to follow my set app limits and unfollow accounts that are unhelpful to my mental state. I have also taken a break from social media for up to months at a time. Although it was very difficult, I gained so much clarity and practiced better mindfulness when I was off social media.  

 

 

6. Discover the power of intention.  

This tip goes back to self compassion. I am able to be consistent with various self care tasks like decluttering my space every night because I have shifted my mindset. My original thought when I have to clean my kitchen for what feels like the 10th time of the day is just how much I don't want to do it. However, I now remind myself that I deserve to wake up in a clean space and think about how much less stressed I will feel in the morning with no dishes in the sink.  

7. Find a relaxing activity and make it a habit.  

Stretching is my relaxing activity. Stress accumulates in my body and I never realize how tense I was all day until I do some deep stretches before I get into bed. I also enjoy walking outside, journaling and meditation. I see the benefits of these activities on my mental health and do my best to include them in my daily life! 

 

8. Create a playlist that is impossible for you not to dance to.  

This tip is inspired from a Tiktok I saw several months ago. The creator shared that she listens to Party Rock Anthem whenever she feels down and finds it impossible to not cheer up a little bit. It sounds corny ... but I promise it helps.  I created a playlist with throwbacks and other upbeat songs after watching this Tiktok and it has been a huge game changer. It is important to allow yourself to feel and have a good cry when you need to. However it is also important to change the channel and drown out those negative thoughts with good music at times.  

9. Practice gentle nutrition.  

Instead of starting a restrictive diet, try practicing a gentle nutrition approach. Food is a huge part of our individual cultures and how we socialize with others! Therefore you should not restrict consumption of the foods you truly love. One way I practice gentle nutrition is making an effort to eat a fruit and or vegetable with each meal. This is one of the many ways I practice self love! 

10. Seek professional help.  

Seek counseling services if you feel like your mental health symptoms cause you distress or interferes with your daily life. Knowing when to seek help is important, however I believe everyone can benefit from therapy.  

11. Know that you are never alone! 

Mental health conditions do a great job making us feel alone or that we are the only person who has ever felt the way that we do. You might feel that no one understands, but I promise myself and so many others do! My goal of this blog post was not only to share what has worked for me, but to continue reducing the stigma surrounding mental health so others know they are not alone in their struggle.  

These tips are based on my own personal experiences, some may work for you others may not! It is important to find something that works for you which may require some trial and error. Progress is never linear and you may fall off of your new self care or sleep routine. You did not fail the plan, the plan failed you. You can always readjust the plan to work better for you! Be kind to yourself and others!  

Sunflower Butter Energy Bites - A Big 9 Allergen Friendly Snack

 Written By: Julia Horowitz; SLU Dietetic Intern

So far throughout my experience in rotations, I have noticed the lack of allergen friendly snacks available in hospitals, universities, and stores in general. According to the USDA, 4%-8% of children in the United States, and about 2% of adults are affected by food allergies. In fact, each year anaphylaxis reaction caused by food may result in 2,000 hospitalizations, 30,000 emergency room visits, and unfortunately, 150 deaths in the US. Food allergies are a serious issue and people needing these food modifications need to have options. 

So you may be asking, what are the big 9 food allergens?

Even though there are many foods, 160 plus foods, that can cause people to experience allergic reactions, there are 9 that are the most common. Peanuts, tree nuts, shellfish, milk, eggs, fish, sesame, and wheat cause about 90% of all allergic reactions. Besides anaphylaxis, foods may cause people to feel itchy in the mouth, flushed skin or rash, difficulty breathing, swelling of the throat, wheezing or coughing, and abdominal cramps. 

It is extremely important to read food labels before consuming any snacks or food items. 

Wheat Allergy: 

This is not to be confused with the gluten free diet. This occurs when antibodies are produced in the body to fight off proteins in wheat. Celiac disease is a reaction specific to gluten, which is a different immune reaction. Symptoms of wheat allergies include hives, anaphylaxis, headaves, diarrhea, difficulty breathing, nasal congestion, and swelling at the throat or mouth. Wheat is found in foods like bread, crackers, soy sauce, dairy, semolina, breakfast cereals, cakes, muffins, pasta, and spelt. Oftentimes people who have this allergy may be allergic to oats, barley, and rye. 

Peanuts Allergy:

This allergy is one of the most common allergies. People with this allergy may experience anaphylaxis, itching, runny nose, tightening of the throat, vomiting, and digestive problems. This allergy can also occur due to direct contact, cross-contact, or even inhalation. 

Tree Nut Allergy: 

This is an allergy to nuts such as cashews, almonds, walnuts, pine-nuts, and lychee nuts. This allergy is very hard to outgrow, as only 10% of people with this allergy are about to outgrow it. Symptoms of this allergy include nausea, diarrhea, anaphylaxis, abdominal pain, nasal congestion, and shortness of breath. 

Shellfish Allergy: 

This is an allergy where the body creates immune reactions to proteins found in marine animals, such as crab, scallops, lobster, shrimp, oysters, snails, and squids. Some symptoms of this allergy are anaphylaxis, hives, swelling of the lips, dizziness, nasal stuffiness, abdominal pain, and irritated skin.

Fish: 

This allergy is very common, as it affects 1% of the U.S. population. This includes allergies to salmon, tuna, catfish, cod, anchovies, tilapia, trout, flounder, grouper, amongst others. It is important to avoid products such as fish oil, fish gelatin, fish flavoring, and other sauces that may contain traces of fish or fish oil. Symptoms of a fish allergy include anaphylaxis, swelling of the throat, abdominal pain, skin rashes, vomiting, or diarrhea. 

Milk: 

This allergy is very common in children. This can be an allergy to cow's milk, goat milk, and buffalo milk. Symptoms of this allergy include vomiting, coughing, swelling of the lips and tongue, itching around the mouth, abdominal cramps, and watery eyes. Milk can be found in foods like yogurt, butter, cheese, whey, casein, artificial cheese and butter flavor, and candies. 

Eggs: 

This allergy may develop as early as infancy, however, it is possible to outgrow. Someone with an egg allergy may develop a reaction a few minutes to hours after consuming eggs. Symptoms include anaphylaxis, cramping, vomiting, nausea, hives, and nasal congestion. Eggs may be found in products such as bread, mayonnaise, breaded foods, frosting, pretzels, pasta, salad dressing, processed meat, and marshmallows. 

Sesame: 

It is estimated that every 1 in 100 people are allergic to sesame seeds. Sesame can be found in baked goods, sushi, bread, crackers, soups, dipping sauces, processed meats, and dressings. Symptoms include anaphylaxis, hives, swelling, difficulty breathing, and dizziness. 

Soy: 

This allergy is most common amongst infants. It is when the immune system reacts to soy proteins. Soy is found in tempeh, soy-non dairy alternatives, soy protein, tofu, soy sauce, miso, natto, tamari, and hoisin. Symptoms of this allergy include anaphylaxis, indigestion, hives, eczema, vomiting, nausea, itching, stomach cramps, and feeling of tightness in your throat.

Five Steps to Fuel for the Future

 Written By: Emma Hubbard; SLU Dietetic Intern

National Nutrition Month is here! This year’s theme is Fuel for the Future, and there’s no better way to fuel for the future than eating with the environment in mind.

What is Food Waste?

Food waste is defined by the United States Department of Agriculture (USDA) as “the amount of food, postharvest, that is available for human consumption but is not consumed for any reason.” Food waste can occur at every stage of production, including during processing, transportation, and consumption (USDA, n.d.).

Food Waste and the Environment

A recent report by Feeding America estimates 408 billion dollars worth of food is thrown away each year (Feeding America, 2022). A whopping 24% of all food in the United States is estimated to end up in landfills (ReFED, 2022). This food waste then contributes to greenhouse gas emissions and use of natural resources, like land, for disposal sites.

So what can you do? Follow these 5 steps to help decrease your environmental impact while giving your body the fuel it needs:

Go meatless

According to the Food and Agriculture Organization of the United Nations (FAO), meat contributes to over 20% of the carbon footprint of total food waste (FAO, 2023). Swapping out your meat for a plant-based alternative a few days a week can help reduce your carbon footprint. And, increasing the amount of fruits and vegetables in your diet gives you more fiber, vitamins, and minerals that your body needs to stay healthy. Switch your meat for plant-based protein sources like tofu, black beans, lentils, edamame, and chickpeas. For more ideas and recipes on plant-based eating, check out the Academy of Nutrition and Dietetics website. 

Plan your meals

How many times have you had to throw away a sad head of lettuce or those molding berries forgotten in the back of your fridge? Planning meals reduces food waste by making sure you use the food you buy before it goes bad. Making a shopping list is key! Start by checking what you have on hand, and plan your grocery list to fill in any gaps. Always consider how you can use leftovers so they don’t get thrown away. Most meals can be turned into a delicious bowl or wrap the next day!

Buy local

Purchasing locally grown, in-season produce is a great way to reduce your environmental impact. Foods grown locally require fewer resources to transport. Plus, buying in-season can save you a few dollars. You can find out what’s in season in Missouri using this harvest calendar. Take a trip to your local farmer’s market, and look for locally produced items at the grocery store.

Start your own garden

You don’t need a huge backyard to grow your own food. Starting small with plants that can easily be grown in containers like tomatoes, beans, and herbs will build your gardening confidence. Knowing how food is grown and where it comes from can help you appreciate the food supply, and might change how you think about using and disposing of food. Plus, gardening is a great way to get outside and be physically active!

Be mindful

The highest carbon footprint of food waste (37% of the total) occurs at the consumption phase of the supply chain (that’s you!) (FAO, 2023). Being aware of the food waste you generate is the most important step you can take to make a change. Think about portion sizes and expiration dates when preparing meals to avoid extra food going to waste.

With these five steps, you’re ready to sustainably fuel for the future. Use #NationalNutritionMonth on social media to share how you’ll eat sustainably this month and beyond!

For more information on National Nutrition Month and eating right for the environment, visit https://www.eatright.org/national-nutrition-month-2023 

Day in the Life of a Pediatric Dietetic Intern

 Written By: Katie Henslee; SLU Dietetic Intern

One of the many reasons I chose Saint Louis University to complete my dietetic internship and Master’s degree was the unique option of a pediatrics concentration. During my undergraduate studies I was exposed to pediatric nutrition, and I fell in love with the idea of helping little humans create a strong foundation of nutrition that they can carry with them throughout their entire life. Working with pediatrics is composed not only of working with kids, but also their family members. It can be a challenge to effectively communicate with an entire family, but seeing the results is so rewarding. Dietetic internships can be crazy busy, but prioritizing and time management have made my experience amazing so far. Let me take you along for a day in the life of a pediatric dietetic intern!

A typical day in my life starts around 6:00 am. I wake up, get ready, eat breakfast, and usually rush out the door around 7:00 am. I grew up about 30 minutes outside of St. Louis, so I decided to live with my family during my internship to save money and have some extra support through this challenging program. Although it causes me to have a longer commute, it has been so worth it! One of my favorite parts of each day is my drive to and from the city. I listen to my favorite music, decompress, and get some much needed alone time.

On Mondays we have sessions throughout the day that we get to hear from RDs and other community members about what they do and how it can impact us in our future practice. All of the interns get to spend time in the same place and we learn about so many different topics. Tuesday through Friday we spend out at sites doing various rotations including clinical, community, and food service. I’m currently in my pediatric rotation, so I have spent the past few weeks at Cardinal Glennon Children’s Hospital. I usually arrive anytime between 7:45 am and 8:30 am depending on what my schedule looks like for the day. A great thing about rotations at Cardinal Glennon is they allow you to do something different every single day which has allowed me to gain so much hands-on experience. I’ve spent time in the NICU, PICU, outpatient clinics, worked with inpatients, attended rounds with physicians, worked with special needs children, eating disorders, and so much more! I start my day with one dietitian and work with them until about 12:30 pm. Then I will eat lunch, catch up on any work I need to do, and get back to work around 1:00 pm. After lunch I will head off with a different dietitian and finish off the day around 4:00 pm.

This particular day in my life I spent the morning in the NICU with a lactation consultant (which was amazing!) and I spent my afternoon with an RD working in the Complex Medical Care Program outpatient clinic. There I saw children who have multiple medical conditions that are followed by more than one specialty. This clinic allows children and their families to speak with multiple clinicians all in one visit, which helps decrease the amount of time they spend going to doctors appointments. Let me tell you, that clinic was not only amazing to see, but it also challenged me to use MNT in ways that I’ve never been exposed to before.

After I get done with rotations, I will either head home or go to my night class. As a pediatric intern I have class on Monday and Wednesday nights. This semester I am taking Human Nutrition: Physiology and Metabolism II and Pediatric Nutrition (which I have been loving). Wednesdays tend to be long days, but I try to make sure that I don’t have anything to do after class so I can relax for the rest of the night.

I tend to spend my evenings catching up on homework, projects, or working on my capstone. I eat dinner around 6:30 pm, shower, make my lunch, get my clothes ready for the next day, and always make sure to do one thing that makes me happy every single day. I’ll end my day around 10:30 pm and head off to bed to get some rest.

My biggest piece of advice for anyone preparing for a dietetic internship is to always make time for self care and always prioritize things that make you happy. A dietetic internship can be insanely stressful at times, but it has hands down been one of the most rewarding experiences of my life. Thanks for tagging along on a day in my life! Check out this TikTok to see it in action.