Life as an RD-to-be

10 Things you’ll need to Survive (& Thrive) the DI

By:  Brooke Welcher-Miner

Whether you’re internship is 3-4 large rotations at 1 or 2 sites or 10+ shorter rotations all at different facilities, the end goal is to successfully finish your dietetic internship with at least some of your sanity still in tact.  As I round 3^rd heading towards home (cheers to less than 100 days left), I thought I’d share a few things I’ve learned over the last 8 months as a dietetic intern.  From products to tips and tactics, here’s my Top 10 Dietetic Intern Essentials for those of you just getting started.

1.      An extra 30 minutes.  I promise you, you will never be so paranoid about being late in your life.  So you’re a little late for that dinner with your friends or to that dentist appointment you almost forgot about, no big deal right?  Your dietetic internship is an entirely different ball game.  Your future depends on the evaluations you receive from your preceptors.  After all, one or even some of them have to be your references when applying for jobs.  Often you’ll wish you had just FIVE MORE MINUTES, that traffic wouldn’t be a thing, or that the elevators didn’t move at the speed of molasses.  End all be all though, is that you, the intern, are responsible for your own success.  Your preceptors want you to success, as we interns are the future of dietetics.  They are there to help guide and support you, but they are not there to hold your hand.   Time is precious so pack that lunch the night before, have your bag ready to roll, and set that alarm.  If your journey to rotations goes smoothly, well then you’ll be early and you can relax or choose to be productive…but if it’s not, you’re prepared to hit a few bumps in the road.  (Side note:  sometimes major things do happen and they are completely out of your control to where the 30 minutes still don’t help.  Pray these things happen on day one of the rotation for a little extra leniency but if they don’t, make sure you have your preceptor’s direct contact information.  CALL THEM!  Explain the situation, apologize, and when you do arrive be ready to dive in a little extra)

2.      Thank You Cards.  My personal take is that a handwritten thank you card is going to be 100x more personal than a generic thank you email.  Of course you can supplement the thank-you card with more for your favorite preceptors if you wish, but by no means should you feel obligated to do so.   I’m a Target junkie so my thank you card collection just keeps growing, but depending on the number of different preceptors you will have throughout your internship, two-6 card packets should do the trick.  Make your way on over to the Target Dollar Bins right this very instant, they’re only $3/pack. 

3.      Hand lotion.  Although there is no shortage of hand sanitizer pumps or hand washing sinks, you won’t find any lotion stations to save you from dry, cracked hands.  With all the disease prevention measures you do on a daily basis, I promise you you’ll want to make this small investment.  Since you’re in the hospital setting, make sure you choose something unscented since people can be extra sensitive to certain smells.  I prefer Cetaphil Moisturizing Cream in the 3-ounce size.  It’s fragrance-free, non-comedogenic, made for dry skin, and the sample size fits perfectly in your lab coat pocket with out taking up much room.  You can find it at Wal-Mart for around $7 for the 3-ounce size.

4.      A planner.  Me, I’ve had planners since I was in the 7^th grade.  I could tell you the exact date I broke up with my boyfriend in 2006 or when my O-Chem final was in ’08.  That’s just the Type A in me.  If color coordination and Post-It notes excite you, then I don’t need to convince you (proceed to #5).  If that’s not you, I suggest you start with baby steps.  Buy the planner.  Write in the planner.  You can go to Big Lots and get one for a couple bucks or you could go all out and splurge on an Erin Condren, it’s all up to you.  Regardless of what route you choose though, having a planner to keep your life on track from assignments, to contacting preceptors, to that lunch date with mom you really need to squeeze in, the next 6-18 months of your life are going to require a little bit more attention to detail.  Remember, time is precious (see #1).  I get we have smart phones and Google calendars and everything under the sun to keep us on track these days, but there just something about the good old handwritten planner.  If nothing else, you get to religiously mark of the days as you inch closer and closer to becoming an RD.  (Confession:  I employ all of these scheduling tactics because I might have a problem with being an over-meticulous planner…or so my friends tell me)

5.      A Calculator.  This shouldn’t come as a surprise but many people like to second their phone for this purpose.  You’re dietetic internship is your gateway to your career.  You don’t want people to think you’re just fooling around on your phone all day being unproductive.  Put the phone away and go back to the basics.  The only calculations you’ll be doing are simple so no need to break the bank.  I got mine for a whopping $2 at Dollar General.

6.      Personalized Business Cards.  Your internship is the time to forge connections and build your professional network as you prepare for your impending career as an RD.  Business cards are a simple way to ensure the right people always have your contact information.  Whether it be that preceptor or clinical nutrition manager you spent countless rotation hours with, that doctor that offered you a private practice job, or the speaker that awed you at a meeting or conference.  You never know who is going to be hiring and might look back on that very moment you put yourself out there.  Save some cash and make them on your own with the business card template on Microsoft Word or give a little more room in your budget to order some from UPS or Kinkos.  VistaPrint is great and all but to save any amount of money you have to order hundreds and that’s just not necessary. 

7.      Time to Yourself.  Internship gets hectic, especially if you’re juggling classes or maybe a part-time job on top of it.  I am far too familiar with the feeling that there just aren’t enough hours in the day, but one thing you should always make time for is your sanity.  Internship is a temporary phase and life is about balance.  I promise it’s possible to succeed AND enjoy yourself.  Not only is it possible, it’s a necessity.  Life is about balance and as fast-paced and crazy as internship might get, you need to take the free moments you do have to slow down and do things that make you happy.  Go grab a bite with a fellow intern, indulge in some retail therapy, get outdoors, take a weekend trip, enjoy some yoga, or just binge watch that Netflix series you’ve been dying to see.  Whatever your strategy may be, maintaining a positive state of mind benefits everyone.  You’ll be more enjoyable to be around, plus you’ll be able to show up on a day-to-day basis with your best foot forward leaving your preceptor impressed and your patients in good hands.  I mean after all, that IS our job as health professionals… am I right?

8.       A nice bag and a professional wardrobe.  Duh. And Duh!  It’s no surprise that as a female, like 99% of dietitians (sorry to the guys reading this), most of us thoroughly enjoy fashion.  Although an intern budget doesn’t exactly give you the freedom to go out and buy a new wardrobe, you do need to “dress the part”.  Most rotation sites require you to dress business casual but this can have various meanings.  Maybe something you previously though was acceptable is a no-no, so ALWAYS be sure to confirm with each individual site, their specific dress code do’s and don’ts.  Some key pieces I recommend are a nice blazer (or two), a tailored dress, a pair of black slacks, cardigan(s), and of course close-toed shoes (preferably flats since we walk a lot and heels can be disturbing to patients).  Maybe you already own some of these, maybe you don’t.  The great thing is that if you invest in key pieces, you can mix-and-match them your existing wardrobe and make it look like you’ve got “young professional” down to a science.  Remember when I mentioned my love for Target? They typically a GREAT selection of business casual pieces that won’t break the bank. Other GREAT places:  TJ Maxx, Marshalls, H&M (the mecca), Old Navy, or if budget allows, you can never miss the mark with Express.  As for the bag, pick something structure in a nice neutral color that fits your laptop, that planner I recommended, and any other essentials you might need on a daily basis.  Again, TJ Maxx has a wonderful selection including designer brands at intern prices. What more could you ask for?

9.      The Awareness to Double Check, Triple Check, and Spell Check.  As a disclaimer, most of what I’m about to say are skills you will acquire individually over time during your internship experience but having a heads up and some extra encouragement never hurt anyone.  Moving on… When you’re in rotations, especially clinical, you get assigned patients and screen them first thing in the morning.  You get your ducks in a row and you head to the floors to complete your consults, follow-ups, and etcetera.  Some of these patients though, you might not see until the afternoon.  Be mindful, A LOT can happen in this time.  Diet orders can change, people can get discharged, new procedures or results can become available.  ALWAYS make sure to peak back in the charts before going to see patients to make sure you’re as up to date on their particular situation as possible.  There is nothing more you want to avoid than feeling ill-informed.  More than the charts take that extra step and communicate with the nursing staff or medical team. If there’s something you don’t know, don’t view this as a weakness but instead an opportunity to learn.  ASK QUESTIONS!  Maybe a note hasn’t been entered yet but there is some critical information you might need (I promise, the doctor’s don’t bite). We’re all on the same team with the same goal – give the best treatment possible to our patients.  Speaking of notes and critical information… be concise but thorough in your charting and note writing to ensure you get all the information across in a way that other’s will read it and follow it. And don’t forget to proofread and spell check. 

10.  An Open Mind.  You’ve probably already been told this 101 times (and are likely going to hear it approximately 21903712 more times before your internship is over), but as an intern that all but scoffed at the mere consideration of this statement 8 months ago, I can assure you it’s the best thing you can do for yourself.  Maybe you enter the internship absolutely gung-ho to work in clinical nutrition.  You’re set on working in a hospital and no one is going to change your mind.  Maybe you have your mind made up that renal medicine is the worst thing in the world and that rotation is going to suck the life out of you.  Until you have one amazing rotation with a killer preceptor that shakes those blinders right off. Be flexible, treat your entire internship like an interview, and make every rotation your favorite rotation.  Take 10 minutes each day to personally reflect on something you learned (good or bad).  Write it down, blog about it, and remember…You only get to be an intern once, so be a sponge and soak up EVERY. SINGLE. SECOND.

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Just to throw it out there, I would also highly recommend adequate amounts sleep.  Obviously you should goal for the recommended 7-8 hours per night and “sleep” would’ve made the list but it’s sometimes unrealistic (to be completely honest). Sometimes you might still have to pull those all nighters, others you might struggle to even get 3 or 4 hours but don’t make these instances a habit.  Similar to your sanity and maintaining as much peace of mind as possible to remain productive, sleep is on that same page.

I hope you all enjoyed reading this post as much as enjoyed writing it.  To my fellow RD2B’s, whether your finishing your internship like me, just matched, or are just starting to research programs and the beast that is DICAS…Stay passionate and stay driven, the success will follow.  Good luck and God speed!

About Me:  I’m a dietetic intern and Master’s student at Saint Louis University studying in the Medical Nutrition Therapy track.  When I’m not zipping through the halls of St. Mary’s or Barnes Jewish Hospital, you can find me indulging in frozen yogurt, taking in sunshine on a patio, cuddling (and taking selfies) with my cat, running a 5K alongside my rockstar momma, or playing pick-up game of sand volleyball.  For more blog posts, please visit my personal site brookeashleyrd2be.weebly.com

STL City Coffee Houses to Go Pour Over

By Amanda Zitting

1. The Mud House
[2101 Cherokee Street Saint Louis, MO]

This place. Let me tell you. Before we found it, my fellow coffee explorers and I visited a few other shops that had spectacular coffee, but were missing that “I want to hang out here every day” vibe. The Mud House has that feel to it. We walked in during the late morning hours and the place was bustling and loud with laughter. There are lots of cool seating options. We opted for high stools up at a bar against the wall. These seem to be all the rage and are great for pulling out the laptop getting some work done.  

And the coffee. I tried an iced latte (no flavor), which was delicious, and my friend tried an iced mocha (espresso, milk, and chocolate sauce). The chocolate syrup was divine, and we found out they use a syrup made by Kakao Chocolate, a local business just down the street. Their go-to milk is whole milk, but they offer alternative milk choices like almond and soy for a couple quarters extra. I feel like these days people are either really into the milk alternatives, or they don’t even think to question the actual kind of milk put into their drinks.

One great thing about different cow’s milk options is they all have the exact same nutrition content but varying fat content. This means that skim/non-fat milk, 1%, 2%, and whole milk all have the same amount of vitamin D and calcium, but whole milk has 3.25% fat, and the others are as labeled. If you already get fat in other areas of your diet (which most people do!), then switching to 2%, 1%, or skim might be a better option for you! Our bodies need some fat from our diets, but most people get more than enough. 

Oh, and another great feature to The Mud House is its lovely décor. We wanted to look for hours. 

2. Sump Coffee
[3700 S Jefferson Ave. Saint Louis, MO]

 This shop is super unique in terms of environment and coffee. Before we stopped in, we were told by many that this was the best coffee in St. Louis. The coffee is spectacular. They have 4+ different espressos offered at a time from different origins around the world that they alternate in their espresso drinks every day. 

We were slightly nervous when we first got in because 1.) the place was packed and there was nowhere to sit (which is a good sign, for many reasons, but made us a little nervous because 2.) if there was a hipster scale on coffee shops, with 1 being Starbucks and 10 being “I have a super awesome beard, my menu is tiny and you can’t see it until you are at the register and in the hot seat, and I have my own coffee language,” these guys are at least a 9. 

We got to the front, though, and there was a guy (with an awesome beard) who walked us through their menu and made our choices so much easier! 

Something I love about coffee is that the taste is true to its nature and roasting. That’s why I loved Sump’s espresso. I tried their cortado (espresso and just a tad bit of steamed milk), which is one of my go-to first time at a new coffee house drinks, and it was so tasteful. I could definitely tell the uniqueness that the espresso of the day gave to the drink.

Sump Coffee is an experience, not just a divine cup of coffee. It’s a journey, and that must be why the seats are always full.

3. Rise Coffee
[4180 Manchester Ave. Saint Louis, MO]

Some people like the almost snob-like coffee nature that a lot of new coffee houses have these days, but I’m not a huge fan. I like the coffee to be good and the staff to be passionate about it, but a chill and fun environment to go with it.

Rise is one of those places.

Right when we walked in, we were greeted loudly and joyfully. What even made this better is the fact that the coffee was great, too.

The house itself is fun and colorful and cozy. There’s seating downstairs and then up a darling staircase there’s a quieter room for a more studious setting. It’s a good time.

Rise has gone through a lot of changes in the past year, but they continue to be incredible. In their new location (which is only a few buildings down from the original,) they have more seating with spots for a great breakfast as well as that perfect study spot, sweet baristas, and an exciting atmosphere.  

4. Gelateria Del Leone 
[3197 S Grand Blvd. Saint Louis, MO]

Just down South Grand, this place has a really cool environment, and they serve up some of the best gelato known to taste buds in St. Louis.

Here are some sweet facts about gelato: Gelato is a denser (and delicious!) form of ice cream and originated in Italy. A cup of gelato is said to have less air, half the fat content, (made with milk, no cream) and therefore has less calories per bite. You’ll probably come across it being said that gelato is “healthier,” and is made with “natural” ingredients (whatever that means, that term is nowhere near regulated), but usually it comes with more sugar. You give and you take right? It’s a tasty treat to have on occasion, and since it is less calories per bite, you can have maybe a bite or two more and support a small local business along the way. 

Gelateria also has a coffee bar where they make espresso drinks, lunch-y food items, and they’re open until 11pm!

5. Foundation Grounds
[7298 Manchester Rd. Maplewood, MO]

Foundation Grounds is in a cozy spot on the corner of Manchester and Marshall just outside the city in Maplewood. This place offers inspiration right off of its artistic walls and fun colored-chairs. This coffee house has a hopeful vibe in that it definitely feels like a place where you can meet new people and strike up conversations with just about anyone.

Foundation Grounds has a wide menu selection, from pastries (many of them are vegan & super trendy) to multiple mouth-watering lunch options, you can find yourself with plenty to eat and drink if you need a place to camp out all day and get some work done.

I have been in many times, now because it’s an “I’ll be back” kind of spot. Last time I was here with a friend and we decided to try on of their scones of the day with our coffees (They serve Blueprint Coffee on drip, another coffee hotspot on Delmar Loop where they do coffee roasting, too!) After sitting down and chatting for a while, the people next to us ended up buying us another kind of scone, because “we needed to try them both, right?”

As it ended up, these gentlemen were the owner and the manager of the shop, and we got to know them and learn more about Foundation Grounds that day. I love this place because here, it feels like everyone is a friendly neighbor.

6. Kitchen House Coffee
[3149 Shenandoah Ave. Saint Louis, MO]

I don’t know how much of a coffee house hunter you are, but this treasure is hiding in an East Tower Grove neighborhood, and it never even came up on my maps when I was originally making my list of coffee shop must-goes.

Let’s talk neighborhoods. I am a fan of cozy, unique places full of good people, and this one is just that. The old, colorful trees that line the roads hug you as you drive or walk by, creating that comfortable feeling of home.

Kitchen House is a great place to grab a bite in a quaint, quiet neighborhood. The baristas were all kind and helpful as we looked over their menu, and helped us try special items since it was our first time there. They are always offering scrumptious bagel sandwiches and new flavored coffees and lattes.

Oh, and why Kitchen House? They are a “farm-to-table” kind of coffee house, and then even have their own chickens that you can peak at through the back door! Feels like home, just better coffee.

7. Kaldi’s on De Mun
[700 De Mun Ave. Saint Louis, MO]

Growing up in Southwest Missouri, I didn’t even know that Kaldi’s was a Saint Louis native coffee house, but now that I live here, this fact just seems so much cooler.

Many people are a fan of chains that they can count on for consistency of service and taste, and others like the unique environment of a one-of-a-kind coffee house. I am here to tell you that this specific Kaldi’s, the one on De Mun as you’ll hear it called, is both things.

Charming, is what it is. Kaldi’s on De Mun sits snuggly at the corner of a rustic-looking residential building that feels like it’s been there for ages. Initially walking towards it, I felt like it would be one of those little cafes you would walk to first thing every morning in your sweats and warm flannel shirt to start your day with something warm and encouraging. And honestly, this is what I found. This is one of those spots where I could hangout every day, and just sit and be inspired.

Pro tip: If you like strong coffee and don’t feel like you ever get that at Kaldi’s, try only ordering their small lattes and specialty drinks. These often are stronger-tasting in espresso and the sweetness and milk don’t take over the drink.

8. Living Room 
[2808 Sutton Blvd. Maplewood, MO]

When I found Living Room, I felt like I had finally found the spot that I had been looking for here in Saint Louis. Living Room is tucked away behind some office and stores spaces right off Sutton Blvd, just down from Manchester in Maplewood. The shop has lovely outdoor seating and tables surrounded by a fun, bright decorative fence & a welcoming entrance along a wall with big windows to look out of if you’re sitting inside.

 The space itself is quite small inside, but there are a few great seating options and rarely is every one of them full. Living Room has a “home away from home” feeling to it, as they create beautiful beverages and bake their own pastries and food items throughout the day.

You could call Living Room cute, but it attracts all kinds of people. Do you like to knit? Right now at Living Room, they have a community basket of knitting supplies where you can knit part of whatever the current creation is while you’re there! I thought this was an awesome idea, involves community, and they donate all of the completed knits. 

My first time there, I tried their specialty Salted Honey Latte. I don’t typically go for honey in my lattes, or anything that sounds that light or sweet, but I had a special feeling upon entering, and wanted to try something unique to the shop. 

Guys. This latte. Is. Amazing. The baristas here are great and make gorgeous espresso drinks that upon being presented to you, you can tell have a whole lot of love put into them. As the salted honey latte first hit my tongue, the taste had the perfect sweetness from the honey, backed by a strong, powerful espresso. For me, getting a sweetened latte comes with quite a risk because often, you can’t taste the coffee behind all the added sweetener in a cup of coffee you just spent $5 on! This latte was different, it’s that sweet meets espresso balance that you want. And the best part? The subtle salt + honey taste hits the pallet as you gulp and leaves you with a soft, satisfied feeling down to your core. Yum.

If someone were to ask (which they often do), this would have to be my favorite coffee spot.

Saint Louis, you are really “powering” up. 

Tiny Yet Powerful Blueberries

By Carla Velarde

Last week I was asked the same question twice, by different people: “are blueberries really that great?” I was (and still am) a little confused, why in such a short period of time different people were so curious about blueberries, which have been around for so long. I still do not know the reason for the sudden interest. It might be related to the perceived new 2017 purple food trend (blueberries are almost purple, right?).

Regardless of the reason, I decided to investigate more about this delicious fruit in order to give an educated answer. Blueberries are known for being packed with antioxidants and having a low glycemic index. Big words, but what does that mean? Antioxidants help prevent cell damage from oxidants and glycemic index is basically a number that tells us how much a food affects our blood sugar. In addition, they may help boost memory function due to its anthocyanins and flavonoids content, they have vitamin K, vitamin C and are a good source of fiber! Furthermore, blueberries have been associated with cardiovascular benefits.

Yes, blueberries are great, they are tiny yet powerful. I would recommend adding them to your diet, since they have health benefits, but most importantly are delicious and versatile. You can add them to overnight oats, make smoothies, bake with them, or even better, eat them raw. Blueberries, like other fruits, will provide you with the best flavor and nutritional benefits in their raw state. Nevertheless, since it was Easter weekend, I decided to treat myself to my favorite and easiest blueberry scone recipe, which follows.

Ultimate Blueberry Scone Recipe

Total time: 40 minutes

Yields: 12-14 scones

Level: Easy

Ingredients:

4 cups All purpose flour
6 Tablespoons sugar
4 Tablespoons baking powder
½ teaspoon salt
½ cup cold butter
1 cup milk
1 ½ cups blueberries (fresh or frozen)
1 egg (optional)


Instructions

1. Preheat oven to 400 F.

2. Sift together flour, baking powder, and salt. Then mix in sugar.

3. Cut your butter into small pieces (or grate it, but make sure it stays cold). Add the butter to dry ingredients, cut in the butter until the mixture looks like coarse crumbs.

4. Gently fold in the blueberries (it is important to be careful in order to avoid mashing the blueberries).

5. Make a dwell in the center and add the milk.

6. Without overworking the dough, fold in the ingredients.

7. Lightly flour a surface and press the dough into a rectangle. Cut diagonally to get 3-inch triangles. Then place scones on baking sheet.

8. Optional step: egg wash your scones or brush with milk.

9. Bake for 20-25 minutes or until brown and done. Let scones cool and enjoy.

10. Also optional but highly recommended: eat scones with coffee or tea.

#CLEAN

By Kelly Springstroh

I have heard of orthorexia in my time as a dietetic intern, particularly through sitting in on presentations about unhealthy diet obsessions within the professional workplace. Finding out that this term has roots that go back to over 20 years ago was quite surprising to me. Dr. Steven Bratman, an American physician, first described the term orthorexia in the late nineties. The Greek definition translates ortho- “right” or “correct” and rexia- “appetite” or “diet.” Similarly, some may be familiar with the term anorexia, which translates to an- “lack of” and rexia- “appetite” or “diet.” Oftentimes, people can mix up this term with another term anorexia nervosa, which is a medical diagnosis and definition of an eating disorder. Why provide all this definitive terminology? Because there is an existing phenomenon in today’s culture that loved ones, friends, and even health professionals are having a hard time identifying. This brings me back to the primary term of interest, orthorexia.

Dr. Bratman’s professional website tells his story behind developing the term. He states: “I originally invented the word as a kind of ‘tease therapy’ for my overly diet-obsessed patients. Over time, however, I came to understand that the term identifies a genuine eating disorder.” (1) When Dr. Bratman started using this term, he didn’t have the overwhelming social media presence found in today’s culture. It was also unlikely that he could predict that a pound sign would be transformed into a window for discovering other people with like-minded thoughts on nutrition.

#cleaneating

Let’s just be real for one second, if orthorexia was manifesting even back then, I am going to argue that it is even more prominent today, thanks to social media. A blog post by the Academy of Nutrition and Dietetics in 2015 states, “experts believe it [orthorexia] has been gaining steam in recent years, fed by the profusion of foods marketed as healthy and organic, and by the media's often conflicting dietary advice. Like anorexia nervosa, orthorexia is a disorder rooted in food restriction. Unlike anorexia, for othorexics, the quality instead of the quantity of food is severely restricted.” (2) Depending on who you talk to, orthorexia may or may not seem like a big deal. Currently, it is not a DSM (Diagnostic and Statistical Manual of Mental Disorders) diagnosis but Dr. Bratman and his colleagues have proposed formal criteria that could serve in diagnosing this phenomenon in the future (3).

It is important to remember that orthorexia is characterized by an unhealthy and extreme obsession with pure and healthy eating. Individuals who eat in a way where they are making healthy choices because they want to love their bodies and take care of them would most likely not be considered as orthorexic. There are also circumstances where a prescribed medical diet is necessary due to an underlying health condition. These situations are usually followed by a healthcare team who can monitor the affect that this diet may have on an individual’s well-being. In these instances, orthorexia would not be a main suspect. Eating healthy and being concerned with ingredients and diet quality, in of itself, is not orthorexic behavior either.

The difference lies in the motive and belief behind a diet ritual. Orthorexia, like anorexia nervosa, has elements of control over one’s personal eating habits and choices. Orthorexia happens when your identity lies in what you eat, where you constantly strive for dietary perfectionism. Food is nourishment to our bodies, as well as, a quality of life. Healthy eating is to be enjoyed out of self-love and respect and should not lead to extremes and anxiety.

Dr. Bratman suggests some questions to ask yourself when thinking about your healthy eating habits. I only included the few questions that I thought were harder to say “no” to when I was asking these questions to myself. Sometimes an unhealthy view or relationship with food is more subtle and harder to identify.

• ·        Do you feel better than other people because of your diet and view of “healthy eating?”
• ·        Do you often use words such as “clean” or “pure” or post on social media about your diet as a way of either comforting anxiety or other mental health issues or even an insecurity?
• ·        Do you feel more in control when you eat certain foods or follow certain diet regimens?
• ·        Do you push yourself to further advance your diet regimen even when it is very difficult to maintain just to feel like you are getting the same “kick?”
• ·        Has your desire to eat healthfully grown into a consuming part of your daily life rather than a tool to advance your personal goals?

I would ask you to also consider if you allow yourself to occasionally “cheat” or deviate from your current regimen. If you think that a small slip will cause absolute havoc on your health or well-being, consider your current boundaries with your diet.

If you notice any of these patterns in yourself, know that you are not alone and that there is no need to feel shame. Many people do not even realize the unhealthy boundaries they are making with their eating patterns and diet choices. A health professional can better help you dig into how your diet is relating to your psychological health. Take a step back and self-reflect. Hear this: you are not defined by how well you keep to your healthy diet. You deserve to have a healthy relationship with food because food is just one part of the “healthy puzzle.”

It is so easy to fall into this mindset, considering it bombards us every day. I searched the following hashtags on Instagram to see how many terms I could find. I noticed they usually came together.

#fitspo has 41,223,652 posts

#eatclean has 40,402869 posts

#diet has 34,603,747 posts

#cleaneating has 29,758,634 posts

#healthyfood has 25,481,515 posts

#nutrition has 21,729,660 posts

Posting these hasthags does not directly indicate ortherexia and we should never point fingers. I searched these because of what I notice in diet culture today. We can’t discuss this term without at least mentioning how social media plays into things. There is an added pressure to eat a certain way when it seems like everyone else is posting about it. I would revert to the previous questions, and again, encourage self-reflection. Eating good, “clean” food can be done rightly if we maintain healthy boundaries and encourage others around us to do the same. Let’s try and start a new movement, where obsessing about healthy eating is limited and restrictions are lifted. Where eating healthfully is done out of self-love rather than control. We can be the ones to turn away from diet culture and start to seek wholeness in our health, beyond our diet regimens.

Take care,

Kelly

References:

1.  http://www.orthorexia.com/what-is-orthorexia/
2.   http://www.eatright.org/resource/health/diseases-and-conditions/eating-disorders/orthorexia-an-obsession-with-eating-pure 
3.  http://www.orthorexia.com/orthorexia-proposed-formal-criteria/

Personal Bio: Kelly is a dietetic intern at Saint Louis University, specializing in geriatric nutrition. Her hobbies revolve around the outdoors and sunshine. Her ideal day would include going to a body of water (beach, springs, lake etc.) and hanging her hammock in between two trees. She also enjoys salsa dancing, singing Karaoke, spending quality time with people and watching documentaries.  

Farmer's Markets: The Hidden Gems of the St. Louis Area

By Hannah Addington

I have been an avid farmers market goer for about 10 years now, so I can definitely say I have been to my fair share of markets. I can’t exactly explain what it is about them that fill me with so much joy. It may be the lush red tomatoes, the perfectly ripe white nectarines, or the crisp pink lady apples. Or it may be the eager farmers who worked so hard to harvest their produce standing under their tent, lining the street. Or maybe it’s the sound of kids playing together as their parents gather produce for the week. As you can see, it’s not just one aspect of a farmers market; it is every small detail working together that makes each market complete. They allow a community to come together to support local farmers and small business owners. It encourages the community to eat fresh, nutritious foods. Farmers Markets make every Saturday morning simply amazing.

A little bit about me…I am a quadruplet, so life has been a little different for me, but definitely wonderful. Our parents raised us in a small town in central California called Lodi. Lodi’s population is made up of elderly individuals, families with small children, and farmers. We have an amazing farmers market held every Thursday with rows of local produce. To say I was spoiled with excellent produce is an understatement. However, in August 2016, I packed the trunk of my Hyundai Elantra and embarked on a 32-hour trek to St. Louis, Missouri. Although I was so excited, I was slightly concerned about the quality of produce in my new home. So I have decided to share my farmers’ market adventures.

1st Stop…

Soulard’s Historic Farmers Market
730 Carroll St, St Louis, MO

Quality of Produce…6 out of 10

I ventured out with some of my fellow Saint Louis University Dietetic Students to Soulard’s historic farmers market. This market was easily the largest one I have ever been to. There were tents after tents of vendors. After walking up and down the isles, I decided on two white nectarines, a basket of strawberries, and one pink lady apple. After trying each throughout the week, I wasn’t exactly impressed with the quality. My nectarines were a little bit on the squishy and almost chalky side…the strawberries were a little bruised. However, my apple was excellent…crisp and juicy! Therefore, I gave the overall quality a 6 out of 10!

Variety of Items…10 out of 10

Like I mentioned earlier, this market was huge! They had everything you could possibly imagine. If you wanted to buy a chicken to lay fresh eggs for breakfast, crab, tomatoes and avocado for lunch, a cut of beef for dinner, a cardinals hat for the game later, shampoo for the shower after the game, a bunny to entertain the kids, and of course the bloody mary to sip on while buying all of this, you could do it at Soulard! It really is the one stop shop. Soulard received a 10 out of 10 for variety!

Environment…5 out of 10

When I first arrived at Soulard’s market, I noticed a man at the entrance playing beautiful jazz music from a saxophone. Despite the soothing sounds, it was crazy busy, causing the experience to almost feel like the grocery store the day before thanksgiving. And we all know how that goes… It wasn’t by any means a typical relaxing Saturday morning market. Therefore, I gave the environment of this market a 5 out of 10.

2nd Stop…

Tower Grove Farmers Market
Center Cross Dr & NW Dr. Saint Louis, MO 63110

Quality of Produce…10 out of 10

The following weekend, I ventured out to my second Farmers Market of St. Louis, the Tower Grove Farmers Market. I walked past the tents. The tent with ripe peaches, the one with freshly popped popcorn, the one with newly canned jams. Everything looked so enticing, but I finally decided to buy a summer squash, a zucchini, and a juicy and very red, ripe tomato. Later that evening, I made a fresh salad using these vegetables, which were perfect. The quality was a 10!

Variety of Items…7 out of 10

Although this market was much smaller than Soulard’s, it still had a wonderful variety of produce, baked goods, jams, and more. As you walked in to the left, there were two young men making fresh breakfast sandwiches. Next to them was a coffeebooth that had at least 6 different brewed coffees. Across the way had to be one of the most interesting things for sale. Alpaca. Now maybe it’s a weird Midwest thing…but I have never even heard of anyone selling alpaca, let alone at a farmers market. According to the nice gentleman selling it, it has great taste and very tender! So to wrap it up, Tower grove had excellent variety. 7 out of 10!

Environment... 10 out of 10

This farmers market was like a little piece of home in St. Louis. It felt like it was from my little town of Lodi, California. It was quaint and charming. There were children laughing and screaming as they ran through a water fountain cooling off on a hot humid mid afternoon. There were families sitting on the grass enjoying the fresh fruit they purchased, while their puppies played on the green grass next to them. Everyone appeared to be happy and content. It was a 10 out of 10!

3rd stop…

Kirkwood’s Farmers Market
150 E Argonne Kirkwood, MO 63122

Quality of Produce…9 out of 10

To continue on the exploration of St. Louis’s Farmers Market, I ventured off to Kirkwood, a small suburban neighborhood in the St. Louis area. Instead of white tents set up everywhere, this market had their produce in aisles, one large one down the middle, and then one down each side. I wanted to try something new, something different. I bought a jar of apple butter, and a ripe mango! I had never tried apple butter, I guess it is popular in the Midwest though! It was amazing! It was like an applesauce, but so much better. And the mango was perfectly ripe and sweet! Since apple butter technically doesn’t count as produce per say, I had to give their quality a 9 out of 10!

Variety of Items…8 out of 10

While walking through the market, I paid close attention to their selection and variety of items. They had a beautiful array of produce, meats, freshly baked cookies, apple butter, jams, and even pies! It was definitely impressive. However, when comparing it against Soulard’s massive amount of items, I just couldn’t give it a 10, but it came close with an 8!

Environment…8 out of 10

This market is set along an adorable street! It was old, historic, and felt like we were back in the 1800s! Myself, and my fellow interns that always come along on my journey with me, walked to the entrance. We saw two young men playing live music that set a very relaxing, ‘laid back Saturday’ kind of mood! Although this market didn’t have a grass area to have a picnic on, or a fountain for children to run through, it still had a great environment. So I gave it an 8 out of 10!

                     

I have to say that I had no reason to be skeptical of the farmers markets in the St. Louis Area! I was pleasantly surprised with the quality, the variety, and the environment of all three of these markets! Although, each is very different, they all had a unique and special touch! So coming from a cali girl… St. Louis, you have impressed me!

This is a favorite salad of mine that can be made with these fresh veggies or any others that you pick up from the farmers market!

Apple and Zucchini Salad

“Fresh-Tasting. Colorful. Potluck and picnic-worthy”

Recipe by: Deborah Hoerman Watt 

• 1 pound zuchinni, diced
• 3 apples, diced
• ½ green bell pepper, diced
• ½ red onion, chopped
• 2 tablespoons red wine vinegar
• 1 teaspoon white sugar
• 1 teaspoon dried basil
• ¾ teaspoon salt
• ¼ teaspoon ground black pepper

Combine zucchini, apples, green bell peppers, and onion ina bowl. Whisk vegetable oil, vinegar, sugar, basil, salt, and balcke pepper together in a separate bowl; drizzle over zuchinnie mixture. Toss to coat.

10 Outdoor Activities to Try in Forest Park

By Amy Bell

Worlds Fair Picture

In 1904, St. Louis hosted the World’s Fair. The planning of the fair transformed more than 1,200 acres of previously thickets and swamps into land filled with beautifully designed waterways, gardens, avenues, and buildings.The planning for the fair involved developing of neighborhoods and improving the St. Louis water supply as well. Much of the area for the 1904 World’s Fair was dedicated to the beautiful, 1,300-acre Forest Park. Two of the buildings are still standing today. The park now has so many different activities, indoor and outdoor, and most of them are free. Thanks to the fair, we have a wonderful park with endless amounts of outdoor activities! In my short time in St. Louis, I’ve spent a lot of time in the park. I made a quick guide for outdoor activities and sports that you can do in Forest Park. Enjoy!

1. Running/Walking Trails

In a busy, big city, the park is a place for refuge and relaxation. For some, that means leisurely walks and for others that means a more intense run. Whichever you choose, there are miles of trails running throughout the park. The trails travel to all major attractions in the park, by ponds, over bridges, and much of it is shaded.  The trails take you so many places that you see new sights every time. For those that want to learn more about the park, the Visitor’s Center provides a free, self-guided audio tour. The park is open to anyone, providing a free, safe place to take a stroll or get in a run while taking the beauty of nature. Forest park is a great place to get in some exercise, de-stress and escape the city.



2. Bike Trails

In addition to running trails, Forest Park has bicycle paths throughout the park. The paved trails can be used for biking or running, but many people take advantage of the safe, car-free trails for cycling. Whether you are a beginner or a pro, Forest Park is a great place to bike. The outside loop of the park is 6 miles, but you can take shorter path through the middle, or add additional paths to lengthen your trip. If you are vacationing or you don’t own a bicycle, there is a place to rent bikes, and you can even spend a couple hours taking a bike tour of the park, (visit http://citycyclingtours.com/) . Forest Park provides miles of safe road in a city where biking on the road can sometimes be dangerous. So gather your family or friends, get out there, and get some exercise in the 

beautiful Missouri weather!

3. Archery Range

One of my favorite places in Forest Park is the archery range. It may be surprising that people still have bows and arrows, but many people still shoot, whether it is for sport or practicing for hunting. For anyone who watched the Olympics, archery is still a sport that we participate in, and I think it’s pretty cool! If you can find a place to rent equipment, or if you have your own bow and arrow, the range is a great place to come. It is located right behind St. Louis Mounted Police Station stables (so you get to see the horses), and it’s basically a big field with targets. It’s like a free backyard. What could be better than that? It is another great activity offered for free in the park, and you don’t have to have a permit. It’s a great way to relieve stress, enhance your shooting skills, and be outdoors all at the same time. (Also, if you’re thinking this must be dangerous and you are afraid of flying arrows, don’t worry. There are plenty of signs and space behind the targets to prevent accidents from happening).

4. Tennis Courts

Tennis is a great way to get in shape and have a lot of fun. The Dwight Davis Memorial Tennis Center and the Highland Golf and Tennis Center are both located in Forest Park. The Davis Center consists of 18 lighted tennis courts plus a stadium court. They have tennis programs for anyone to learn how to play or improve their game. If you are a pass holder, you can play in special events as well. The courts are open to the public, but unfortunately they are not free. Depending on the time of the year, renting a court for an hour costs $10-$20 dollars, and an annual pass is $100 for college student. That allows you access to the courts, free lessons, and a discounted use of the ball machine. For more information, visit http://www.dwightdavistennis.com/home.  The Highland has 13 lighted clay tennis courts located on the opposite side of the park. Playing on these courts also costs money and they offer season passes, but the cost was not listed on the website. For more information, visit http://www.highlandsgolfandtennis.com/. If you are looking for a fun way to work out, tennis is a great option! 

5. Racquetball Courts

Racquetball, the cousin of tennis, is technically indoors, but I 
still consider it an outdoor activity with the clear wall and ceiling. Racquetball is like a fast-paced version of tennis that is usually much easier and more enjoyable for beginners. Forest Park has four racquetball courts that are first-come first-serve basis.  A benefit of these courts is that they are covered, so you can play rain or shine. So take a friend and a racket(you can get them for about $15 at Target,Walmart, or any outdoors store) and have a blast playing a racquetball game. You won’t be sorry!


6. Handball Courts

Right next to the racquetball courts are the handball courts. I have never played handball, but with some research I found out that it is similar to racquetball. Instead of using a racket, you hit the ball with your hand in its place. So if you go with handball, you can save 15 dollars on a racket. The Forest Park Handball Courts host tournaments that anyone can participate in as well as other events found on their website http://www.fphcbigblue.com/news.php.  Although I have never played, handball looks exciting and upbeat, and any excuse to get outside and get moving is a good one. Handball could be a great hobby and other than the ball itself, no equipment is required!

7. Golf

Forest Park has not one, but two golf courses located within the park. The Norman K. Probstein Golf Course is one of the beautiful golf courses, with three separate 9-hole courses to offer different 18-hole combinations.  Depending on the time, the fees run from about 15-25 dollars for nine holes for one to four people. For those who love to play golf, the Probstein Golf Course is a great option in a great location. As an added bonus, the clubhouse has a beautiful view of the city, the lake, and even a waterfall! With the location and the views, what more could you ask for? For more information, log onto http://www.forestparkgc.com/. The other course in the park is the Highland Golf and Tennis Center. This course has 9-holes are about 15-25 dollars as well and hosts the only driving range in St. Louis. The course and clubhouse were both renovated in 2010, making for another beautiful option for golfing in Forest Park. For more information, visit 
http://www.highlandsgolfandtennis.com/. 

8. Multipurpose Fields

Spread throughout the park are many different fields. There are four softball and four baseball diamonds at Boeing Aviation Fields that can be reserved. There is also a Cricket field and several other fields set apart that are commonly used for rugby, soccer, playing catch, football, ultimate Frisbee, and anything else you can dream up! On occasion, the fields also host events such as Loufest and other festivals and activities. With limited green space in the city, these fields offer a place for both children and adults to run free and have some fun playing silly games, practicing sports, or having some friendly competition.


9. Paddle-boating

Paddle-boating is a lot of fun and a great way to see the park from a different perspective.

You can rent a paddle-boat at the Boathouse restaurant for $17 an hour for up to four adults.  What’s even better is that you can go on a little tour of Forest Park in the boats. Post-Dispatch lake (where you start) is connected to Emerald Grand Basin, which is right in front of Art Hill and the Art Museum, Lake Eisenhower, which is next to the Probstein Golf Course, and Deer Lake. You can take your paddle-boat and visit the zoo, the World’s Fair Pavilion, wildlife, and much more!

10. Ice Skating Rink

The Steinburg Skating Rink, which happens to be the largest skating rink in the Midwest, is open from mid-November through February. The rink is open all day, every day (10am to Midnight on weekends and holidays) during these months, and admission is $7 for all day admission and $6 for ice skate rentals. Keep in mind that they only take cash. The rink also offers packages for season passes and 10-visit passes. In addition to skating, the rink also has lessons available, food and drinks, a fire pit, and indoor seating as well. I don’t know about you, but just reading about the skating rink makes me wish it was November already!

http://www.forestparkforever.org/navigation/