Ventures Enterprising News & Ideas for Nutrition Entrepreneurs
Mindfulness: Who, Me? Elana Natker, MS, RD Chair Me? Write an article on mindfulness? Bahahaha! That’s what I’ve been thinking to myself as I struggle to start this piece. You see, I’m a bit of an electronics addict. I’m constantly checking emails (I have at least five email addresses to keep track of ), then Facebook, then Instagram, then back to Facebook again. Dinner is family time (an electronics-free zone), but then at night after the kids go to bed my husband and I watch TV. Well, we have the TV on and watch something while we both check our iPads (Facebook, Instagram, Facebook again, maybe a game of solitaire … glance at the TV, then, ooh – I forgot to check Instagram Stories! You get the idea.) But I’m a recovering addict, or at least I’m working toward recovery. I post a lot less on social media since I learned that postings lead to repeated checking how many likes or comments my posts get, and I don’t take many pictures on my phone anymore, preferring to take mental pictures as much as possible. I also started using a mindfulness app, Headspace. The free starter pack gives you 10 sessions of five to 10 minutes at a time on a guided meditation. Through this app I learned to quiet my brain and give myself permission to simply observe thoughts crossing my mind. I loved it so much and actually did see changes in myself. I felt more organized, accomplished and was able to put my phone down and play with my kids. Even my husband was impressed that I was getting
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things done without his sending me constant reminders. When my 10 sessions were done, I bought the annual package (not cheap, I might add). Then I got really bad at keeping up with my daily (OK, three to four times per week) meditations. But all is not lost, since mindfulness has some muscle memory. Even though I don’t take those 10 minutes most days, I have found myself using certain techniques I learned along the way when life starts to get overwhelming. For example, I take four, full deep breaths when I catch myself “procrastineating” (that’s grabbing just one more snack when I need to be working) and I let my brain empty when it’s time to go to sleep at night. One of my favorite ways to hit the reset button and engage in some mindfulness is something I taught myself well before there was an app on my iPhone telling me how to tune out (oh, the irony!). No matter the weather, I find that when I step outside, point my face at the sky, close my eyes and take a big, deep breath, I feel a lot better. With my eyes closed I take time to feel the sun, snow, rain, wind – whatever the weather – on my face. Inevitably, it makes me smile, and I can get on with my day. Try it!
Elana Natker, MS, RD, is the owner of Sage Leaf Communications, a nutrition communications agency. When she isn't working, running, playing with her kids or on a date with her husband - or on her iPhone or iPad - you can find her dreaming up the next-best pizza topping or kneading dough for fresh bread.
Summer 2018 Volume XXXVII Number 1 Mastering Mindfulness: for Yourself, Your Business and Your Clients
In This Issue: Mindfulness: Who, Me? ����������������������������� 1 Mindfulness: The Action of Being Present �������������������������������������������������������������� 2 Mindfulness in Growing a Business ������ 3 Think Before You Talk ���������������������������������� 4 Three Tips to Turn Off Your Autopilot and Turn On Possibilities �������������������������� 4 Just Pet the Whale ���������������������������������������� 5 Emotional Well Being and Corporate Wellness: The Business Case For Action 6 Mindfulness: A Case Study in BrandBuilding ���������������������������������������������������������� 7 Mindful Eating: The Alternative to Dieting ������������������������������������������������������������ 8 Finding Your Moment of Zen ������������������ 9 Harnessing Your Essence to Build Your Brand: Three Tups from a Business Coach ������������������������������������������10 Members on the Move ����������������������������11 Meet the Executive Committee ������������12 Practice Mindful: Mindful Practice ����15 Chicago Mini Meeting ������������Back Cover
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Ventures EDITOR Julie Harrington, RD
INCOMING EDITOR Kim Hoban, RDN, CDN, CPT
EDITORIAL BOARD, 2018-2019 Elana Natker, MS, RD Lisa Jones, MA, RDN, LDN, FAND Erin Hendrickson, RDN, LD Julie Harrington, RD Rosanne Rust, MS, RDN, LDN Lauri Egan, RDN, CPT The newsletter pertains to the Nutrition Entrepreneurs Dietetic Practice Group of the Academy of Nutrition and Dietetics and reproduction rights are reserved. Publication of an advertisement in the Ventures newsletter should not be considered as an endorsement of the product or advertiser by the DPG. Viewpoints and statements in this newsletter do not necessarily reflect policies and/or positions of the Academy of Nutrition and Dietetics. © 2018 Nutrition Entrepreneurs. All rights reserved.
WE WELCOME INPUT FROM OUR MEMBERS. PLEASE CONTACT THE EDITOR: Julie Harrington, RD NewsletterEditor@NEdpg.org
SUBSCRIPTION INFORMATION OR QUESTIONS Email NEadmin@NEdpg.org.
ADDRESS CHANGES AND MISSING ISSUES If you have a change of address, please contact the Academy with your new address information. If you missed an issue, email Lauri Egan at NEadmin@NEdpg.org or call (513) 972-4668.
Mindfulness: The Action of Being Present Julie Harrington, RD Newsletter Editor Mindfulness requires practice and repetition. It's kind of like exercise. We know it's good for us, but some of us aren't interested in going for a run. The thing is: running isn't the only way to get some exercise, just like meditation isn't the only way to practice mindfulness. When I looked up the definition of mindfulness, it states “paying attention in a particular way; on purpose, in the present moment.” As entrepreneurs, you probably feel the same as me – your mind is constantly running on overdrive with new ideas, to-do lists, excitement, worries, stress, etc. With all those thoughts being bundled in one, mindfulness may seem like a challenging feat. With practice and persistence, these three mindfulness techniques have helped me improve my business and myself.
1. Unplug Find time every day to completely unplug. Honestly, this was challenging to get the hang of. We are always connected through electronics. Unplugging may look a little different for me every day, but it always starts with shutting off my computer and turning my phone and iPad to sleep mode. Being unplugged is a simple technique to completely be present with what you are doing. Just like your electronics that need to eventually recharge, when you are unplugged it gives your body and mind a chance to recharge
2. Set a timer Setting a timer helps me stay focused on tasks. I noticed when I was writing blog posts or articles that my mind would sometimes wander, and the first thing I would do was check my email, click on Facebook, etc. Then I would be bouncing back and forth, without giving my full attention to the article I was writing. Now, I set a timer to completely focus on the task on hand. Yes, my mind still wanders when I might hit a writer’s block, but with the timer method, I’ve noticed I’ve been able to complete articles or tasks more quickly without all the distractions.
3. Meditate I mentioned that meditation isn’t the only way to practice mindfulness, but when my mind is constantly running it’s often hard to fall asleep. I know for myself, like many others, a good night’s rest can make a world of a difference the next day. Whenever I feel like I can’t shut off my brain at night, I use the Insight Timer meditation app to help me drift off to sleep. These mindfulness techniques may look a little different for everyone. Start small and find the best method that works for you. Just a little extra mindfulness can help improve your business and yourself.
Julie Harrington, RD, is the owner of Julie Harrington Consulting, LLC and just went through a full rebrand and redesign for her new website julieharringtonrd.com. Cooking has always given her joy because of its powerful ability to connect people together. As a chef and dietitian, her passion is to educate others about nutrition through food and give them the tools they need to build confidence in the kitchen.
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Mindfulness in Growing a Business Nicole Aucoin, MS, RD, LDN Authors and Writers When you left your job to start your own business, what did you envision? You most likely didn't envision answering hundreds of emails, scheduling meetings and posting to social media. Sure, those actions are all part of the job, but that is not the vision of your business. Being mindful when growing your business means keeping that vision at the forefront. While the daily tasks still need to be completed, it is important to work ON your business, not just IN your business. There are four actions you can take to be mindful about working on your business. They allow you to disconnect from the dayto-day and drive toward that vision.
1. Short- and long-term goals Develop goals aligned with your vision. There should be monthly, quarterly and yearly goals. The goals should also change as you meet them. Goals are one great way to keep from getting caught up in the day-to-day. Spending three hours answering emails is not going to get you to the goal you have for one year from now. Start off with what your perfect day looks like. How much money do you need to make to get to your perfect day? Once you have outlined your perfect day, you should work back from there to create your goals. Examples of your goals might
be: how many new clients would you like to see each month; how much money would you like to make annually?
2. Growth strategies Growth strategies are closely aligned with your vision. They are specific actions that you will take in order to meet your goals. These actions should be targeted at how you want to grow your business. This could include strategies to increase traffic and new clients, creating partnerships through corporate companies, developing expertise through writing or becoming a well-known expert in your area.
3. Third-party view Regardless of how often you reflect on your business, you are still on the inside looking in. Finding a mentor or outside perspective can have a drastic impact on how you grow your business. A mentor can help you develop those long-term goals and possibly steer you away from unnecessary opportunities. When you are starting out, it is tempting to want to say yes to everything, but that can leave you directionless. An outside perspective will help drive your actions toward your vision and long-term goals.
4. Growth from all perspectives Look at your growth plan. In addition to business growth, did you also address personal growth and client growth/ experience? How will you improve yourself and the service provided to your clients? What is one thing that you can
do today to make your life easier and improve the client experience? Many times, this is looking at a process that can be automated. If you are overlooking personal growth and client experience, you are missing pieces of the puzzle. Growth happens in different ways and being mindful when planning growth ensures you address all three: business, personal and client experience. Meeting the vision you have for your business is dependent on how mindful you are about your goals. The day-to-day activities may keep that business running, but they don’t contribute to the big picture. Set aside time to create goals quarterly and monthly. All of your actions within your business should be aligned with your vision and getting you closer to your perfect day. By planning your month and your quarter, it will keep you from overcommitting and under delivering.
Nicole Aucoin, MS, RD, is the founder of Healthy Steps Nutrition, CrossFit HSN and HSN Mentoring. Nicole left the corporate setting to start her own business helping others achieve optimal health through proper nutrition and exercise. She now mentors hundreds of gym owners and dietitians to build successful nutrition businesses. Nicole is the author of Nourish: Grow Your Nutrition Business From The Ground Up which is available on Amazon, and is an active contributor to the CrossFit Journal and Box Pro Magazine. She offers free help on her website, growyournutritionbusiness.com. She can be reached at Nicole@healthystepsnutrition.com.
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Before You Amy Goodson, MS, RD, CSSD, LD Speakers/Media When you were a child you were probably told, “If you don’t have anything nice to say, don’t say anything at all.” This applies in school, relationships, the business environment and the like, but it also applies in how we present nutrition information. In a world full of misinformation where everyone has an opinion on how to eat, what to eat - and better yet, what not to eat - it is easy to get frustrated and want to “correct” or even combat the bad information. It is easy for the science-based “nutrition expert” to rise up and attack. And while we should attempt to debunk bad information, we need to be mindful in how we address the topic, person or group. The definition of mindful is to be “aware, conscious, and sensible.” As speakers, media spokespersons and/or writers, we have the
Three Tips to Turn Off Your Autopilot and Turn On Possibilities Chere Bork, MS, RDN Abundance Ambassador Are you running on autopilot? Rebecca Heller reminds, “With every sunrise comes a new day filled with hope and countless possibilities!” Here are three morning tips to turn off the autopilot and turn on your possibilities.
ability to positively or negatively affect an audience and their opinion/view on nutrition. Even when myth-busting or setting the record straight, we need to do it in a positive light - not bashing a person or group, or being distasteful with our words. To be an effective communicator, you must think before you talk. Here are three things to consider when you encounter misinformation:
1. Think before you talk You do not have to spit out an answer the second a question is asked. Stop and think about what you are being asked. Pausing can give you a second to contemplate and clear your thoughts, allowing you to respond versus react.
2. Consider the other position Before providing an answer or resolution, consider “Why does this person think this way?” Maybe he/she read an article and the information scared him/her so the person jumped on a diet bandwagon. Or maybe a family member died of a disease and so the person cut out every food group pertaining to that disease thinking she/he was doing “good.” Perhaps the person had no nutrition education and thinks what doctors and the general media have to say about health is correct.
1. Look for Opportunities Ask yourself: Is my clock an alarm clock or an opportunity clock? What if you jumped out of bed each day visualizing possibilities and presents from the universe like new clients, new contracts, compassionate people and time for being you and doing YOU? You attract who you are, not what you want. Focus on your alarm clock as an opportunity clock.
2. Look for Bright Spots Ask yourself: Do I focus more on what is working or not working in my life? What if you focused on what is working and built your day around those bright spots? Focus on the doctors who are referring clients to you, instead of all the doctors you want business from. Focus on your healthy habits instead of how you ate two pieces of birthday cake or didn’t get to the gym. Create the intention that you will notice positives in your day and take time to consciously savor them. Positivity is the secret to happiness. And happy people are successful.
Whatever the reason, a person does have one for thinking a particular way. Try to evaluate where she/he is coming from before presenting an answer.
3. Craft your message positively Never repeat the negative in a media interview or when answering a client or attendee at a presentation. Start your answer or comment in a positive light. Crafting your message in this way can prevent putting people on the defense and open up a dialogue versus initiate a fight. As you go into your next speaking or media opportunity, think before you talk, consider the other position and craft your message positively. Your mindfulness of the situation will open up an opportunity for you to be a greater influence and representative of the profession.
Amy Goodson, MS, RD, CSSD, LD, owns her own consulting business and is a Certified Sports Specialist in Sports Dietetics. With a bachelor’s degree in communications and a master’s degree in exercise and sports nutrition, she is passionate about marrying the two to provide quality, science-based nutrition information through speaking, media, writing and consulting.
3. Look for Purpose Ask yourself: Do I embrace each new day with my purpose? A new day generates fresh energy and renewed hope. Every single day you get to choose to live on purpose or not. Purpose is the reason you journey. Passion is the fire that lights the way. Every day ask yourself if you are living on purpose. Overall, be mindful. Mind the small moments where you turn off autopilot and notice your beautiful world around you. It may not change your life but this helps you stop and notice the small changes in life and that is lifechanging. Better get busy!
Chere is the happy owner of Savor Your Life Today, Inc. and a Law of Attraction coach, giving RDNs a big boost of confidence to live the lives they have always wanted. She enjoys coaching smart savvy RDNs to greatness. If you met Chere on the ground floor of an elevator, she would know a lot about you by the ninth floor. She loves dietitians! cherebork.com
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Just Pet the Whale Maria McConville, MS, RDN, CPT Coaching A few weeks ago, a friend and I embarked on a trip to China, Vietnam and South Korea. It was quite an adventure and as I reflect on that trip, I realize how experiencing cultures vastly different from my own taught me important lessons in mindfulness. Because of our country’s tenuous relationship with China, I was instructed to not use my phone at all while in China. I could not access email, text messages or social media. My initial thought was, “No contact with the outside world for six whole days?!” Most of us don’t go more than six minutes without looking at our phones so I assumed six days would be torture. But, it wasn’t; it was liberating. By disconnecting, I was able to fully immerse into my adventure without distractions (“The dog got sick. ; Where’s the carpet cleaner? ; Are you coming to book club next week? ; I have to cancel my nutrition appointment with you.”). I was mindful and purposeful in learning about Asian culture, cuisine and history. I was fully present. Everywhere we went, tourists were obsessed with taking pictures with their phones,
uploading those photos to their social media and sharing them with the world. All the jostling to get that perfect picture sort of made me sick. It seemed that picturetaking was more important than actually experiencing. I did have a nice digital camera with me and did take pictures, but I became very selective with what I actually took pictures of. I tried to be mindful of what the image would represent and how I would tell stories about it to those viewing my photos at a later date. I remembered a lesson that I had learned in a photography class a few years prior. The instructor told a story about a whale-watching trip he had taken. He recounted how he was so obsessed about getting that perfect whale photo that he never took the time to actually pet the whales. Later he vehemently regretted missing that moment and realized that to truly experience what he had seen, he should have taken the time “to just pet the whale.” So, while everyone else in Asia was frantically taking pictures, I was often “just petting the whale” and was thoroughly immersed in the adventure. In reflection of that trip to Asia, I realize that I need to practice more mindfulness in my daily life. Because (like most RDNs) I wear many hats, I often spread myself too thin, and frequently feel like I’m not doing anything particularly well. In order to build better rapport with my family, friends and clients, I need to stop
multitasking, start disconnecting from my distractors more regularly, continue to try to understand those who may live their lives differently from me, and stop worrying about getting that perfect picture. In other words, to practice mindfulness more successfully, I need to spend more time “just petting the whale.” How about you?
Maria is the owner of Balanced Body Nourishment, LLC. In addition to guiding clients to find better health, Maria is passionate about helping them change their thought processes to become victors over life’s circumstances and manage stress. She finds her inspiration and enlightenment at her seaside home and you can find her each evening walking on the beach collecting sunsets.
Maria and friend climbing The Great Wall of China
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EMOTIONAL WELL-BEING AND CORPORATE WELLNESS: THE BUSINESS CASE FOR ACTION Caroline Susie, RDN, LD Corporate Wellness In the past, mindfulness and resiliency were housed with the EAP (employee assistance program) vendor. But in recent years, emotional well-being (resiliency and stress management) has moved into corporate wellness programs. Did you know 45 studies have linked mindfulness to improved relationships at work, supporting collaboration and improving employees’ resilience in the face of challenges?* A 2016 study of 580 RNs from 54 departments in four hospitals concluded that mindfulness is associated with a decrease in occupational safety failures.**
Resilience: The ability to recover from setbacks and adapt to change (keep going in the face of adversity). Resilience involves behaviors, thoughts and actions that can be learned and developed.
Mindfulness: An inherent human capacity that enables people to focus on what they experience. This involves paying purposeful attention to our experiences. Some programs even target leaders. A mindful leader embodies presence by cultivating focus, clarity, creativity and compassion in the service of others.
Tips to practice mindfulness at work:
How do you incorporate emotional wellbeing? Know the nuances!
n Start before work. Spend time in the morning simply noticing your breath.
Stress Management:
n Cultivate focus and awareness. Schedule time for email, practice mindful eating at lunch, manage your meeting schedules.
Any technique developed to help someone cope with effects of everyday life pressures. Developing a method of limiting stress and its effects by learning ways of behaving and thinking that reduce it.
n On your commute home, ride naked (please don’t take off your clothes!) but no phone, no radio, no distractions – just drive!
Tips for employers: n Time for a Moment: 16-week mindfulness course (resources online) n YouTube One Moment Meditation (Martin Boroson) n Calm Cards (Got stress? Call for a moment of calm, recorded messages) n Zen den: room to practice meditation (or perhaps zen swag bag featuring guided mediation and app recommendations) n Right here, right now: take a breath, breathe and be present! Dietitians in corporate wellness can assist employers and employees with bringing mindfulness into wellness programming. *Mindfulness at work: Personnel and Human Resources Management, 30, 115-157. **The Roles of Individual and Collective Mindfulness in Promoting Occupations Safety in Health Care. Medical Care Research and Review.
Caroline Susie, RDN, "Have passport, will travel." I have a passion to see the world! Not counting any country twice, I have visited 23 countries and counting. I love experiencing local food speciality cuisine when I travel and will NEVER pass up on a cooking or cocktail-making class. My tagline says it all, "Dietitian by day, foodie by night."
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Mindfulness: A Case Study in Brand-Building Nicole Rodriguez, RDN, NASM-CPT Technology/Social Media Mindfulness: the practice, both personally and professionally, is a continuous work in progress. With all signs pointing toward the big "M" word as the next frontier in dietetics, it's hard to ignore its presence on social media. So I went straight to a pro on the subject - NE member Gisela Bouvier, founder of Mindfully Intuitive Nutrition. Seamlessly blending personal experience and clinical expertise into an engaging, thought-provoking online presence, Bouvier is the first dietitian who comes to mind at mention of the subject at hand. Below are some of her insights. NR: In one sentence, what does mindfulness mean to you? GB: To be present, to be fully integrated in the moment utilizing all of our senses and to be aware of our surroundings and environment. NR: How did mindfulness become a cornerstone of your brand? GB: I realized - I became mindful - that what I was focusing on in my business was not authentically me. When I first started my business, I thought I "had" to be a weight loss dietitian, because that is what so many expect dietitians to be. I support dietitians who specifically focus on weight loss or provide meal plans to help clients or any other
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approach. However, I realized that it wasn't me. I am eating disorder- recovered - I have been for nearly eight years. In my treatment, I discovered mindful and intuitive eating. I realized that in order to feel good in my business, I had to be authentic to myself. NR: Mindfulness, arguably, is more conceptual than visual. How do you communicate your messaging through imagery? GB: With my clients, I bring the message of mindfulness through their nourishment first. The first visual component I provide is the Hunger Scale. It helps clients connect with their bodies by allowing them to score their hunger and fullness cues. I also tell them to create a full sensory experience around their meals. Integrating all five senses shifts mindfulness from something conceptual to something concrete. The sensory experience is less likely to be achieved if the meal is not experienced while sitting at a table and being free from distractions, particularly cell phones, computers and televisions.
GB: Be patient with yourself. Take it one mindful task at a time. We are born with mindful instincts - crying when we are hungry, pushing mom's chest away when we are full, focusing on the new toy we learned to grab, or avoiding crashing into the wall after we have learned to walk. However, as we get older, we lose a lot of our mindful instincts because life and stress take over. Re-learning to be present takes time, so patience is important.
Nicole Rodriguez, RDN, NASM-CPT, and blogger behind enjoyfoodenjoylife.com. When Nicole's not experimenting with global flavors or working on the latest glute-sculpting program, she's tuned in to late ‘70s disco-soul. Though a native New Yorker, her heart beats to The Sound of Philadelphia and lots of Teddy Pendergrass.
NR: How does mindfulness play a role in managing your use of tech and social media? GB: I believe social media is a miraculous tool. Through Instagram stories and posts, I share what it is to be mindful and to eat mindfully. My sharing also helps me to remember to disconnect when it is time for me to eat. Even if I only have a ten-minute snack disconnected from my technology, I take full advantage of that opportunity to be mindful. NR: What's your number-one tip for a newbie to incorporate mindfulness into his or her life?
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Mindful Eating: The Alternative to Dieting Jessica Beardsley, MS, RD, LDN Second Career Dietitians
Diet vs. Mindful Eating As dietitians well know, many “diets” tend to be short-lived due to the fact that they are restrictive and leave people feeling deprived. Many “dieters” engage in emotional eating which is an indulgent process of eating in order to suppress negative feelings. Emotional eating is linked with caloriedense, nutrient-poor foods and high rates of obesity. This is where mindful eating can play a helpful role. Mindful eating is the “un-diet” that can counter many unhealthy eating patterns. The American way of eating is characterized by consuming large amounts of food quickly. Our way of eating is less intentional and less about the experience. Consider the French way of eating with smaller portions and more time devoted to eating; the focus is on eating food as an experience. The French really enjoy eating as part of their culture. The consequence of this lifestyle and food culture is that the obesity rate is nearly half that of the U.S.
Mindfulness Can Be Taught! The good news: studies show that mindful eating can be taught. In 2010 a mindful eating intervention showed that 12 weeks of training in mindfulness meditation and mindful eating significantly improved measures of weight, binge eating, depression and C-reactive protein (a measure of inflammation) in obese participants. Other studies show that mindfulness training can help people acknowledge the external factors (such as stress or food proximity) which create impulses to eat and thus help catalyze change in their actions.
Practice Mindful Eating Let me challenge you to take a more mindful approach to eating. Rather than observing if a food has the right macronutrients or enough fiber or is organic, try taking in all the sights, sounds and smells of your food and environment. This is best done slowly. Coach your clients to do the same. But first, develop this practice yourself. Try these steps at dinner tonight: 1. Slow down - Wait 30 seconds to breathe slowly and observe your environment. Take time to aesthetically plate your food and take a photo with your smartphone (try the See How You Eat app).
2. Look - Notice the shape, color and size of your meal. Where does your food come from? Plants? Animals? 3. Smell - Put your nose close and take a sniff. Does it smell sweet? Sour? Does it remind you of any season or occasion? 4. Savor - Chew each bite noticing the intricate tastes and textures. Notice your hunger reducing. If your food does not taste good to you, stop eating. If you are full, stop eating. You do not need to finish everything on your plate (gasp)! When we act deliberately our actions are more meaningful. Let us help our patients approach the act of eating as a wonderful opportunity to enjoy the present moment hopefully with good food, friends and family. People who are mindful are healthier and happier. Let’s help our clients reach their goals with mindfulness.
Jessica Beardsley, MS, RD, LDN, is a nutrition and lifestyle counselor in Chapel Hill, North Carolina. She loves to read cookbooks but hardly ever follows a recipe as she prefers to use them as “inspiration.” She loves coaching her clients to make real-life changes for improving their health. When Jessica is not cooking food or talking about it, she enjoys running, dancing and reading with her two daughters.
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Finding Your Moment of Rosanne Rust, MS, RDN, LDN Past Chair We talk the talk, but do we always walk the walk? It’s often a challenge as dietitians who work within health care and disease prevention to always “practice what we preach,” right? I mean, we’re human too. And guess what? We also experience stress, just like everyone else. Stress is often a major barrier to pursuing healthy habits, for us and our clients. The business world is taking this into consideration. A recent study examined the effect of a 16-week mindfulness-based stress reduction (MBSR) program on the stress levels and self-compassion of 22 executives of a large oil company in India. Cortisol levels and systolic and diastolic blood pressure levels were reviewed pre- and postintervention. Participants reported stressindicating behaviors such as sleep, emotional indicators and personal habits. Results from this small study suggested that the 16-week intervention program had a positive impact on stress indicators, and reduced blood pressure and cortisol levels. There’s been a growing interest in MBSR in the business world and workplace settings. In our fast-paced, 24/7 world, it’s no surprise that we are more stressed than ever. What are you doing to manage your day-to-day stress? Here are my tips:
nnI use the Breathe feature on my iWatch during the workday. It amazes me how it seems to ping me just at the moment when I am getting myself wound too tight. A one-minute deep-breathing session with my eyes closed really works. Taking a yoga class can help you learn proper breathing exercises, and is bonus time for mindfulness and stretching. nnFor me, it’s really important that I deliberately “schedule” time off, breaks during the day/week, and establish firm hours for when I’m responding to work - which I generally choose not to be obligated to do outside the hours of 8:00 a.m. to 5:00 p.m. Eastern Time. I may check email or social media outside those hours, and I may respond, but my mindset is: “It’s 9 p.m.; I don’t have to.” I’ve said this before, but I’m going to keep preaching: There needs to be an “end” to the workday. No, you won’t have everything done, but trying to finish work once you’re tired isn’t generally very productive (not to mention it robs your family of time with you). It’s better to stop, make note of what needs to be done tomorrow, and then begin again with a fresh brain, after a good night’s sleep. nnSleep! This is vital to good health and productivity. Most people have experienced some sleep challenges, some even chronic. Prioritize good sleep habits: skip the late-night screen time, take a warm bath or shower, disconnect from all electronics, invest in a good pillow, make
your bedroom comfy, do some deep breathing. Talk to your doctor if you’re really having a difficult time so that you can address it together. nnLet it go. We can’t control everything. Our work. Our health. Our children. Our parents. Our friends. Things that just happen (like the deer that just ran into my one-year-old SUV). Accept that some things are out of our control and you can’t be everything to everybody. Don’t ever feel guilty for putting your own personal needs first (time for exercise, healthy eating, and a nap or a good night’s sleep). nnSet limits with your clients. Don’t be shy about letting your clients know that you aren’t available 24/7. Let them know that you’ll get in touch with them within 72 hours (or whatever you feel is appropriate). It’s okay to demand that your free time be respected. Sweet dreams!
Rosanne Rust, MS, RDN, LDN, is the owner of Rust Nutrition Services, and blogs at Chew the Facts. An author, factfinder and freelance writer, she enjoys an ever-changing environment. Give her fresh air and she's smiling. Rosanne anxiously awaits the opening of her "outdoor home office" every spring in the Northeast. She can't decide which she loves better - the ocean or the mountains - but it's probably the ocean. If you call and say “let’s go,” she’s ready, especially if it’s to hop on a plane to her happy place in Venice, Florida.
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Practice Mindful: Mindful Practice Nicole Goodrich, MS, RDN Private Practice Operating a private practice may have you running 100 miles a minute in several different directions. Possibly, with the constant feeling of anxiety to get it all done - now!
BREATHE! Take a minute to be present in the current moment. What is happening right now? What really needs to be done right now? Then focus on that one thing to get it done. What I have found to be beneficial is to start the day with my priority list and do my best to stay on task. I have learned that the world is not ending as I often once thought it was. I have also started to implement “me time.” I may have six voicemails and so many emails I cannot count, but when it is time to go to yoga, the gym or be with my kiddos, I stop, take a minute to breathe, clear my mind by writing down what else I have to do, and leave it all in my office. No checking emails, and notifications are turned off (privacy mode on the iPhone is wonderful) so I can fully engage with myself or my family. My stress levels have decreased, I am happier and my business is booming (maybe even with some broken links on my website -LOL).
Have a Mindful Practice A key point: It is important that you practice being mindful in order to teach it! Dietitians in private practice deal with people beyond food and diets. We see how life affects their health and the impact on behavior changes. There is a lot of negativity floating around and self-defeat. Introducing and facilitating mindful practices could be the answer. There are several parts to having a mindful practice. Two key parts are having a mindful presence with your clients/patients and guiding them into practicing mindfulness within themselves.
Being Mindful in Your Practice There are formal training programs that you could take to learn how teach mindfulness. A Mindfulness-Based Stress Reduction (MBSR) course has been popular with dietitians who wish to learn more and create a mindful practice. Also, mindful.org is full of resources. Start your sessions in a present, non-judgmental mind by fully listening and expressing curiosity, care and consideration. Use open-ended questions, motivational interviewing and reflections to be a mindful listener.
Getting Your Clients/Patients to Become Mindful Introduce your clients/patients to the nine attitudes of mindfulness. Choose one to start with and then work them in throughout your sessions. Within each attitude are practices
such as meditation, being intentional and using a gratitude journal. A great resource to check out is marc.ucla.edu/mindfulmeditations. 1.
Non-Judging
2.
A Beginner’s Mind
3.
Patience
4.
Rust
5.
Non-Striving
6.
Acceptance
7.
Letting Go
8.
Gratitude
9.
Generosity
Three things you can do to get started: 1 Schedule “Me Time” 2. Pick a mindful attitude to practice for yourself 3. See if this is right for your private practice
Nicole Goodrich, MS, RDN, LDN, CHWC, is the president of Anderson’s Nutrition, and the founder of Nutrition Business Consultants & Services. This Arizona native just moved back to the Philadelphia area and is excited to explore the restaurants and history that surrounds her. She left her fulltime job after a decade in the nutrition business world to embrace her passion of assisting others achieve their goals. She currently coaches clients in one of her Pennsylvania locations and works virtually with nutrition entrepreneurs on their business developments.
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MEMBERS on the MOVE Brittany L. Chin Jones, MS, RD, LD, is celebrating one year in private practice. Brittany launched Blush Nutrition in July of 2017, and has since achieved her goal of leaving her full-time corporate job to pursue building her business. She wants to thank her husband and the Greenville, South Carolina, community for their support in this first year of business. Brittany offers nutrition coaching, customized meal planning and more in the Greenville area and virtually.
Amy Gorin, MS, RDN, and ErinPalinskiWade, RD, CDE, have just opened up summer enrollment for Master the Media, a media training e-course for RDNs. The course was recently approved for 13 CPEUs, including an ethics credit. And it features recently added material, now with 35 modules and six cheat sheets. Amy and Erin collectively land more than 300 media interviews annually, and they share all their tips in this course. Find out more at masterthemedia.co/course.
Rosanne Rust, MS, RDN, LDN, spoke at the 2018 SXSW® conference in Austin, Texas (coincidentally, on RDN Day). The panel, "Food Mktg Claims - The Equivalent of ‘Fake News’?,” allowed Rosanne to provide attendees information about how food package marketing, particularly absenceclaims, can sometimes mislead consumers or result in unintended nutrition losses. Founded in 1987, SXSW® celebrates the convergence of the interactive, film and music industries and proves that the most unexpected discoveries happen when diverse topics and people come together.
Libby Rothschild hosts the podcast,“Business, Building and Branding,” available on iTunes. This podcast focuses on helping dietitians stand out and make an impact within their niches. Seeing that business skills are not always taught or enforced in schooling or internship, Libby facilitates conversations around subject matter, such as social media, elevator pitch and how dietitians can work with technology to help build impacts. Libby sets an example for the field by interviewing new and seasoned nutrition professionals weekly.
Jacqueline B. Marcus, MS, RDN, LDN, CNS, FADA, FAND, is proud to announce the publication of her two latest books, Gut Healthy Cookbook – Recipes to Manage Symptoms, Eat Better and Feel Great, and Anti-inflammatory Cookbook – 88 Delicious Recipes to Help Reduce Inflammation (Publications International, Ltd.). These follow the release of three additional books this year: Eat Fat Lose Weight; The Healing Power of Coconut; and Ultimate Keto Cookbook, also published by PIL.
Megan Boitano, MS, RDN, LDN, CSNC, is the talent behind RD2RD. com - an e-commerce sharing platform for RDNs to purchase and sell original, digital goods such as nutrition handouts, presentations, webinars, books and more. The site is the first online marketplace of its kind, designed exclusively for RDNs. “There was no central way for us as RDNs to share, to sell our tools, leverage our collective wisdom, while helping one another build our businesses,” Megan said. She set out to change this and did. Visit RD2RD.com to become part of the movement!
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Meet the NE Executive Committee Chair: Elana Natker, MS, RD - Elana is the owner of Sage Leaf Communications, a nutrition communications agency. When she isn't working, running, playing with her kids or on a date with her husband, you can find her dreaming up the next-best pizza topping or kneading dough for fresh bread.
Treasurer: Patti Landers , PhD, RDN, LD, FAND - Patti Landers has had nutrition careers as a professor and consulting dietitian. She loves both her work and family and strives to establish some kind of equilibrium in life. She is particularly adept at balancing things and is currently serving as NE treasurer.
Chair-Elect: Lisa Jones, MA, RDN, LDN, FAND - Lisa is a funny speaker and stand-up comedienne. She is not just mildly amusing - she is really funny. Lisa was bitten by the comedybug at a young age, entertaining her family at the dinner table with knock-knock jokes. Soon she discovered SNL and would memorize many bits and made her siblings perform them. Today, you can find Lisa performing improvisational, sketch and standup comedy at private events and comedy clubs throughout Pennsylvania, New Jersey and Delaware.
Secretary: Amanda Sauceda, MS, RDN, CLT - Amanda loves pizza. She has a running list of places that are her favorites and places that she wants to try. Her number-1 pizza place used to be a luggage room in the golden days of Hollywood and has a fermented sourdough crust that is to die for.
Past Chair: Rosanne Rust, MS, RDN, LDN Rosanne is the owner of Rust Nutrition Services, and blogs at Chew the Facts. As a writer, her passion is factfinding and translating nutrition data into wellreasoned dietary advice, so people can enjoy eating for good health. An adventurous mom of three sons, she’s been there, done that, and is almost done with that. If you call and say “let’s go,” she’s ready, especially if it’s to hop a plane to her happy place in Venice, Florida.
Director of Member Services: Kerri Hawkins, MS, RDN, LDN, CPT - Kerri has a telehealth practice named Perfect Pear Coaching. Her session take the focus off "dieting" and help clients create a sustainable lifestyle with ongoing support and accountability. Director-elect of Member Services: Moe Schlachter, MS, RD, LD, CDE - When he’s not working on building his company and brand (houstonfamilynutrition. com) he is hanging out with his amazing little family. They kick it at the pool, museums, parks (lots of parks) and Chuck E Cheese. Road tripping through Texas with them means lots of ghost towns, crazy selfies, living history museums, drive-in movies, and whatever the local flavor is! He chose to join the NE
Executive Committee to build with others who build. He would love to develop business relationships and collaborate on the next big thing. This is the place to find his partners. Education Coordinator: Edwina Clark, MS, RD, APD (Aus), CSSD - Edwina is the head of nutrition & wellness at Yummly and the owner of edwinaclark.com. Hailing from Sydney, Australia, Edwina is a sun-loving runner and world traveler with a sweet tooth. Mentor Services: Alissa Rumsey, MS, RD, CDN, CSCS - Alissa is the founder of Alissa Rumsey Nutrition and Wellness based in NYC. Through her writing, speaking and one-onone coaching work, she helps people who are frustrated with dieting improve their relationships with food and their bodies. She has a passion for food and travel and more often than not can be found traveling around the world, laptop in tow. Delegate/PAL : Jenna Bell, PhD, RD - Jenna has traveled the world on points, lived in eight different states – including the cities of New York City and Chicago, got engaged on the Great Wall of China, completed Ironman twice and is now completely out of her league chasing two ladies aged 3 and 5. Reimbursement Chair: Deanna HowardGonzalez, MBA, RD, LD, CDE - Owner of Emerald Coast Diabetes & Nutrition Center. Deanna's husband and
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sons believe she just might have an addiction to painting as she is always redoing furniture, crafts or some other project involving paint. Director of Communications: Erin Hendrickson, RDN, LD - You can find Erin blogging on her website MinimalistRD. com about all things minimalism including tiny houses, capsule wardrobes and zero-waste living. You’ll likely find her hiking, thrifting and eating her way around Nashville, as well as planning her next travel adventure. Newsletter Editor: Julie Harrington, RD - As a registered dietitian and chef, Julie has a passion for food and cooking. She is committed to helping people gain confidence in the kitchen to create nourishing meals. She enjoys spending time outdoors, hiking and trying new restaurants. Incoming Newsletter Editor: Kim Hoban, RDN, CDN, CPT - Kim is a Certified Intuitive Eating Counselor and truly believes all foods fit. She loves to travel and is always in search of the best homemade ice cream or donut shops in whatever city she is exploring. Newsletter CPE Coordinator: Larissa Farnam, DHSc, RD, LD, IBCLC - Owner of Lull-a-baby Lactation Consultants, Larissa's passion for food goes beyond educating about nutrition; she loves baking, hosting dinner parties and experimenting with new recipes. She has even won several recipe contests with her fun creations.
Website Coordinator: Jennifer Watson, MS, RD - I'm only here for the food - at least that's what Jennifer would say! Jennifer has traveled the world trying exotic and delicious foods including roasted guinea pig in Ecuador to a donut-wrapped hot dog in Korea. Jennifer is an adventurous eater and can't wait to tell you about (and share her pictures from) latest trip to an ethnic market, food truck, or farmto-table cafe. PR&Marketing Coordinator: Tara Condell, MS, RDN You can catch Tara completing the daily New York Times crossword when she isn't busy researching the latest restaurant openings or studying menus. Social Media Coordinator: Nancy Sidnam, MS, RDN - Nancy, Founder of The Wellie Life, loves experimenting with DIY skincare recipes. She makes face masks, body scrubs and more, all created with ingredients found in her pantry and refrigerator. Director of Meetings: Abbie Gellman, MS, RD, CDN - Abbie loves live theater and music. In addition to her love of all things culinary, she tries to go to a variety of plays, musicals and concerts as often as possible. She's lived in New York City for 20+ years and has gone to at least one Shakespeare in the Park show every summer!
Incoming Director of Meetings: Megan McFadden, RDN, CD If she's not talking nutrition, then you can find her giggling with her two little ones or planning her next trip. With her passport at the ready, Megan is always up for a new adventure. Member Awards: Lauren Harris-Pincus, MS, RDN, Awards, author of The ProteinPacked Breakfast Club and owner of NutritionStarringYOU. com - Are you a theater fan? I’ll chat about all things Broadway with you for as long as you’re willing. It’s my happy place and working as a media RD allows me to channel my inner theater kid. My favorite shows are Les Miz and Hamilton; what are yours? Director of Sponsorship: Kelly Jones, MS, RD, CSSD, LDN - Kelly is an assistant professor but loves the time she spends speaking in the sports nutrition and corporate wellness settings. She is a self-proclaimed foodie and travel addict, always looking for the best plant-based dining in a new city. Kelly regularly competes in running races and triathlons with her friends and husband and loves practicing yoga to balance her busy life. Incoming Director of Sponsorship: Mandy Enright, MS, RDN, RYT, owner of Team with ME: Nutrition & Fitness Consulting - This Jersey Girl Mermaid is ready to meet you on the water anytime for some SUP yoga or just a simple lazy paddle. Mandy recently became a fur mommy to a spunky and silly Cavalier appropriately named Shiva the Diva.
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Director of Specialty Groups: Susan Mitchell, PhD, RDN, LDN, FAND - Susan is producer and host of the podcast Breaking Down Nutrition: Your Digest for What Works, What Doesn’t. available in both medical professional and consumer versions. She’s never met a chocolate she doesn’t like, loves fashion and spends downtime at the beach.
Speakers & Media Specialty Group Leader: Amy Goodson, MS, RD, CSSD, LD - If Amy could do anything besides nutrition and communications, she would be a back-up dancer. Stemming from her life and love of dance, that would be her next job of choice. She also has a darling niece she adores.
Authors & Writers Specialty Group Leader: Nicole Aucoin, MS, RD, LD/N, CrossFit Level 2 Trainer - Nicole has a passion for nutrition and fitness. You will often find her jumping in a CrossFit class or talking about CrossFit. She loves being active and on the water.
Private Practice Specialty Group Leader: Nicole Goodrich, MS, RDN Nicole is a passionate dietitian who loves to travel. Over 20 countries toured and many more on the list. Now living back on the East Coast, she is so excited for some U.S. siteseeing.
Coaches Specialty Group Leader: Maria McConville, MS, RDN, CPT - Maria is the owner of Balanced Body Nourishment, LLC. In addition to guiding clients to find better health, Maria is passionate about helping them change their thought processes to become victors over life’s circumstances and manage stress. She finds her inspiration and enlightenment at her seaside home and you can find her each evening walking on the beach collecting sunsets.
Second Career Dietitian Specialty Group Leader: Jessica Beardsley, MS, RD, LDN - Jessica is a nutrition and lifestyle counselor in Chapel Hill, North Carolina. She loves to read cookbooks but hardly ever follows a recipe as she prefers to use them as “inspiration.” She loves coaching her clients to make reallife changes for improving their health. When Jessica is not cooking food or talking about it, she enjoys running, dancing and reading with her two daughters.
Corporate Wellness Specialty Group Leader: Caroline Susie, RDN/LD - Her motto is "have passport, will travel." She lives her life planning one trip to the next. Not counting any county twice, she has visited 25 countries, most recently Thailand. She is always up for an adventure.
Technology & Social Media Specialty Group Leader: Nicole Rodriguez, RDN, NASM-CPT - Blogger behind enjoyfoodenjoylife. com. When Nicole's not experimenting with global flavors or working on the latest glutesculpting program, she's tuned in to late ‘70s disco-soul. Though a native New Yorker, her heart beats to The Sound of Philadelphia and lots of Teddy Pendergrass.
Nominating Committee: Abby Heidari, RDN, LD From the anthropology of food to the science behind recipe development, Abby loves all aspects of food. She enjoys sharing her love with family and friends while hosting casual parties that include the kids. Nominating Committee: Julie Andrews, MS, RDN, CD + Chef - When Julie isn't in the kitchen, she can be found gardening, remodeling her vintage home, camping, at the gym or traveling somewhere fun to try ALL the food! Nominating Committee: Stacey Mattinson, MS, RDN, LD - Creator of the Total Fad Fix Program. If it ends in "-ing", Stacey's in. Running, biking, hiking, circuit training, stand-up paddle-boarding, you name it! She's a terrible beach sitter but loves to explore the world in an active way. She and her husband keep a scratch-off map of the places they've traveled together and are always planning the next big trip. Executive Director: Lauri Egan, RDN, CPT - Lauri considers herself lucky to be constantly involved with today’s nutrition giants pushing the boundaries. She dubs herself a connoisseur of great sunrises, dark chocolate and sidewalk chalk art. When not on the computer, she can be found strumming a guitar, creating impromptu workouts with her kids and, of course, cooking in the kitchen.
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Harnessing Your Essence to Build Your Brand:
Three Tips from a Business Coach Elizabeth Shaw, MS, RDN, CLT
Jeff Bezos, founder of Amazon, once said, “Your brand is what people say about you when you’re not in the room.” I read this sentence and pause, thinking about the field of nutrition entrepreneurship and the unique voices each and every one of us have. Sure, we believe in health, the power of food and wellness, but we each have a very distinct message, or as I like to think of it, essence, that sets us apart. What is your essence? When I start thinking about this question, the brand I want to communicate my essence through starts to come to life. While I love to brainstorm, I realize some of the best decisions I’ve made in my career
have come through connecting with others as I’ve built my brand. My advice: surround yourself with a supportive group you can trust and invest in a business coach when ready to help evolve your essence into your brand. To get you started off on the right foot, I asked female entrepreneur and business coach Katy Widrick, of the empire Make Media Over LLC, to share her top three tips. Katy’s Tips to Build Your Brand 1. When you're starting out, keep it very simple: what do people most often ask you? Or ask for help from you? It can be overwhelming to figure out what products and services to start with, and then you may find yourself losing confidence about whether or not you are, in fact, an expert. Start with what you know and what people already turn to you for, and then once you have that process established, you can expand. 2. There are enough gurus and ninjas in the entrepreneurial world. Don't feel like you have to have the perfect pitch or plan or
make lofty promises to your clients. You have the skills and the knowledge to better their lives - and often, the little wins are just as important as the big. 3. Word-of-mouth referrals will be your best friend, so empower your clients and your own circles of influencers and colleagues and help them spread the word about what you do. Whether it's through an affiliate link (so they can earn money by sending you clients), a testimonial or just by referring people to you when they think there might be a good fit, you may find that you never have to find a client - they'll just keep coming to you! In the end, remember, when you’re true to your essence, what you communicate through your brand will feel natural.
Elizabeth Shaw, MS, RD, CLT, is a San Diego-based nutrition communications consultant and wellness coach specializing in corporate wellness, food allergies and weight management. Her blog, Shaw's Simple Swaps, focuses on highlighting small changes you can make every day in your diet and health to lead a healthier life.
Product REVIEWS Revision to Spring 2018 Reviews As an Internet-based platform, no downloading of software is required; it operates on Windows and Mac computers. Healthie’s mobile app, for clients and providers, is available for Android and iOS devices.The EMR main feature includes charting, pre-loaded with ADIME and SOAP note templates, or customizable and free-text notes. Telehealth includes live video chat and messaging, group conference, electronic fax, and mobile app.
Healthie (gethealthie.com) Author: Erica Jain (co-founder & CEO) and Cavan Klinsky (co-founder & CTO) Date:
January 2016
Email: hello@gethealthie.com Price: Varies Healthie is an electronic medical record (EMR) and telehealth platform designed for dietitians – individual or multiple-provider practice. Healthie uses a tiered-pricing model with a monthly subscription service.
Healthie includes a calendar and scheduling system, document sharing, billing including auto-populated CMS 1500 and Superbill creation, and payment processing with Stripe integration, making it useful for outpatient or private-practice dietitians. Virtual counseling is the wave of the future for health professionals, including dietitians. Healthie’s platform can be used to create an entirely new, or enhance an established, practice.
Nutrition entrepreneurs can benefit from using Healthie in their private practices by increasing their client reach and improving the client experience. The video chat feature of Healthie allows dietitians to reach clients who were previously unattainable due to geographical restrictions. Additionally, the provider can greatly improve communication with clients, particularly in between visits, thus improving the client experience. The customer service of Healthie is unmatched and the two founders are very welcoming of suggestions for improvement. While some users have expressed concerns with the ease of use, Healthie has recently updated the user interface, which offers more user-friendly shortcuts. Reviewer: Kristi Coughlin, MS, RDN, LD Title: Owner Affiliation: KC Nutrition, LLC
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Ventures
www.nedpg.org
Enterprising News & Ideas for Nutrition Entrepreneurs
Julie Harrington, RD 15 Joyce Dr. Succasunna, NJ 07876
Chicago Mini Meeting
The second-ever joint NE and DBC networking event took place at NE member Christine Palumbo’s the evening of June 5. It was a hit! Twenty-two women came from as far as 40+ miles away and from as close as across the street (a newly credentialed RDN who just landed her first job). Attendees ranged from still-in-undergrad to retired and included every career stage in between.
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We networked while sipping water, wine and soft drinks and enjoyed each others’ food offerings. Toward the end of the evening, we gathered in a large circle for brief introductions, held a raffle and ended with a robust Q & A between young members and more seasoned ones.
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