1. Spend time in nature each day

Research shows a connection between time spent in nature and positive mental well-being. During the winter months when our daylight hours are shorter, it is even more beneficial to get outside and breathe fresh air daily. Although many of our climates do not provide a lot of vitamin D in the winter months, every little bit counts.

Here are some tips to incorporate nature into your routine:

• Start slow. A 10-minute walk each day will help you feel calmer and more energized.
• Walk to begin your day. Prioritize time before your school or workday begins.
• Leave your podcast or music at home. Take in the scenes and sounds of nature and notice the changing landscape around you.

2. Prepare warm, nourishing dishes

Consuming hot meals during the colder months helps to warm you from the inside out, especially when you incorporate warming spices such as cinnamon, cumin, turmeric and ginger. Stretch your dollar and time by preparing one or two big meals over the weekend, to nourish you throughout the week.

Try these amazing recipes:

• Spicy Turkey Chili
• Slow Cooker Chicken, White Bean & Pumpkin Chili
• Carrot Lentil Soup with Fresh Ginger

3. Drink plenty of water

When it’s cold outside, we often reach for a warming cup of coffee or mug of tea. Both beverages have antioxidant properties, but it is important to consume adequate water to stay hydrated.

Incorporate these tips to drink more water throughout your busy day:

• Purchase a large water bottle of 32 ounces or more, so that a few fill-ups get you enough. Keep your water bottle on your desk or workspace, so when you are thirsty, the first thing you reach for is water.
• Make water fun. Create “spa” water at home by adding some slices of lemon or cucumber to your H₂0.
• Eat your fruits and veggies. These foods help keep you hydrated due to their water content. Add a piece of fruit or a side of fresh veggies to each meal.

4. Feel connected to others

Rain, snow and freezing temperatures makes it more daunting to leave the house and brace the elements to connect with people. During winter, it is normal to feel more isolated after spending more time at home, especially if you also study or work from home.

Here are some simple ways to prioritize your people (and stay warm doing it):

• Schedule a standing coffee or lunch date with a friend. Plan to meet at least once a month at a favorite spot.
• Invite a friend or family member for a walk. Select a favorite park or trail to meet at, bundle up and get some steps and time in nature!
• There are many different community organizations that welcome help with activities such as food banks and grocery shopping for seniors. Find a nonprofit with a mission you connect with, invite a friend or classmate and feel good by doing good.

5. Embrace the change by slowing down

Spring and summer are energetically very busy, fruitful times when we naturally feel more active and enjoy packing our days with lots of activity. The fall and winter are a time to slow down and go inward, letting go of what no longer serves us and building up our reserves. As busy students and professionals, slowing down often feels counterintuitive, but it can be simple and nourishing with some easy practices:

• Embrace hygge, a Danish concept which means a feeling of cozy contentment and well-being, by enjoying the simple things in life. Take a study break or spend a weekend morning bundled up with a favorite blanket and mug of tea.
• Practice gentle movement, such as restorative yoga or a nature walk.
• Schedule “unscheduled” time. Leave open space in your calendar, where you have nowhere to be and nothing to do. Allow yourself a break from doing and see what emerges!

I wish you a warm and nourishing season, filled with delicious food and restorative time with others.

Heart-Healthy Smoothie

Serves 2

Ingredients:

• 1 cup unsweetened vanilla soy milk
• 1 cup frozen berries
• 1 frozen banana
• 1 cup spinach
• 10 oz. Greek yogurt (I use no sugar added strawberry)
• 2 tablespoons flax seeds
• *If using non-frozen berries or bananas, add ice cubes

Instructions:

Blend all ingredients together and enjoy!

Cut off the caffeine

During a busy workday it can be tempting to order an afternoon espresso to fight off the 3 p.m. slump. Prevent the coffee jitters from wreaking havoc on your sleep by limiting caffeine consumption to only the morning time. Avoid coffee, tea, sodas and chocolate later in the day.

Ease up on the late-night snacking

It’s the end of a long day and you finally get to sprawl out on the couch and relax before bed. In this moment, nothing sounds better than a trip to the fridge to grab your favorite comfort food. However, eating right before bedtime may trigger uncomfortable bouts of indigestion or acid reflux that can impact your sleep.

Here are some tips to prevent late-night heartburn:

• Eat dinner at least two to three hours before you lay down for the night.
• Avoid heavy meals, alcohol, chocolate and spicy foods — common acid reflux triggers — before bedtime
• Don’t lay down right after eating! Move your body in ways like taking a short walk after dinner. Physical movement promotes healthy digestion.

Staying mindful of nighttime eating does not mean you should ignore your growling stomach! Always listen to your body and eat when you’re hungry.

Try these bedtime-friendly snack ideas:

• Whole grain crackers with a scoop of hummus
• Handful of nuts
• Greek yogurt with berries
• Banana slices with a tablespoon of peanut butter
• Turkey jerky
• Slice of deli meat on whole wheat toast

Power down

In this age of technology, we are attached to our electronics more than ever. These devices emit blue light, which suppresses melatonin production in the body and keeps you awake.

Reduce the impact of blue light on sleep with these tips:

• Turn off phones, laptops, and TV at least 30 minutes before bedtime.
• Turn your device on ‘night shift’ mode to reduce blue light emission.
• Invest in blue light-filtering glasses.

Unwind your mind & body

Fall asleep faster by creating a relaxing nighttime environment. Engage in activities that calm your mind and body.

Here are some nighttime rituals you may want to try:

• Light a candle.
• Listen to soothing music or nature sounds.
• Use essential oils.
• Take a warm bubble bath.
• Sip on decaf herbal tea.
• Practice meditation.

Here are Three Mindfulness Exercises You Can Try Right Now:

1. Think of three things that made you happy throughout your day. It can be as simple as enjoying a delicious homemade meal, a conversation with a friend, a beautiful bird that perched near your window or doing a hobby you love. Write them down in a journal or share them with someone close.
2. Close your eyes, and breathe in for 8 seconds, then hold your breath for 8 seconds and slowly exhale for 8 seconds. You can do 4, 6, 10 seconds, or whichever combination feels best for you.
3. Stop what you are doing and become aware of your senses. Look around and name five things you can see. Then name four things you can hear, such as the sound of the dishwasher, people walking or your breathing. Next, name three things you can feel physically. This can be the clothes or jewelry on your body or the ground beneath your feet. Then, name two things you can smell such as food cooking, fresh laundry or the smell from your shampoo. Lastly, name one thing you can taste. It can be the food you just ate, the coffee or water you just drank or even your freshly brushed teeth.

1. Focus on the Positive: We experience days where everything seems to be going wrong or feels beyond our control. Before you completely stress out, step back from the situation and take a break. Breathe, clear your brain, relax, and reset. Take a moment to re-examine the situation and identify a positive outcome, no matter how insignificant it may seem.

2. Laughter is the Best Medicine: Studies have found that laughter decreases anxiety, depression and stress and lightens your overall mood. Notice the physical and mental symptoms when you feel the most negative. Are your shoulders tight, lips pursed, brain fogged? Now, force yourself to laugh, even if you don’t feel it. Chances are you will not only feel better, but you will replace some of that negativity with positive energy.
3. Gratitude: Showing gratitude towards others is a simple and easy way to boost positivity into your life. Start your day off by naming three things you are grateful for and show gratitude for each. Take a moment to say thank you to a fellow intern or preceptor who helped in some way, or to someone who may not be thanked very often.

4. Daily Affirmations: Most of us have learned about motivational interviewing and the benefit of affirmations. We are our own worst critics, and our negative talk can often negatively affect the people around us. The next time you hear yourself saying “I’m never going to get this right,” try “I will get this right, let me try again.”

5. Celebrate the Small Victories: I tend to focus on the end game and forget the moments that got me there in the first place. Remember to acknowledge your accomplishments as you achieve them, both big and small. Celebrate your successes instead of minimizing them.

Here are five tips to help you craft a thoughtful, personalized note that sets you apart: 

Send a hand-written note—when you can.

In today’s digital world, hand-written cards stand out. However, they can take a long time to reach their recipients. A good rule of thumb is to choose hand-written cards when you’re able to drop them off in person. That way, you can guarantee they’re delivered on time and to the correct inbox. In some cases, such as after interviews, hiring decisions are made quickly. A thank-you email works just as well in these situations.

Address each person individually.

If you shadowed or interviewed with more than one person, send a personalized thank-you note to everyone. One exception to this rule is if you interviewed with a large group. In this instance, it’s OK to thank the hiring manager and the selection committee together. By extending your thanks to the whole team, you’re letting them know that you appreciate everyone’s time.

Keep the body short and sweet.

This shows you’re being mindful of the recipient’s time. Thank the person for taking the time to interview you, let you shadow them or write you a letter of recommendation—and move on. Just one or two sentences here are all you need.

Mention at least one specific detail.

It could be something you learned from your experience, an “aha” moment you had or a conversation that stuck out to you. This part of the thank-you note gives a personal touch and demonstrates to the recipient that you were present during the experience.

Sign off professionally.

Thank the recipient one last time and follow it with your name. You should also add relevant contact information such as your phone number or email address. If you’re sending a thank-you note via email, including a professional email signature is a good idea. You can even add links to your online portfolio or social media pages if they’re appropriate.

Here are some tips for finding success on social media:

Create a Separate Professional Profile. The best way to get the type of followers you desire (people interested in nutrition) is to create a page devoted exclusively to nutrition. The followers will be more likely to comment, share and like your posts, which will help you gain more followers. When people search pages related to food and nutrition, yours will pop up. Of course you can link your personal social media so they can follow that, too. Put your time and energy into your professional page and watch it grow!

Post Often. Being active on your social media gives followers a reason to return. Consistency is key! Frequent posting keeps you in the back of their mind for times when they are seeking nutrition advice or inspiration. The more you post, the more the social media algorithm (yes, this exists) will show your content on followers’ feeds. And other professionals will be more likely to see you!

Keep it Light. As dietitians and dietitians-to-be, we want to show our followers that we are a judgement-free, down-to-earth and informed group of professionals. Even though we might be irritated by the latest fad diet or an influencer’s meal plan program, it’s not appropriate to use your platform to bash those groups. Avoid engaging in arguments in the comments section. Post content that will spread positivity and truthful nutrition information to your followers, instead of dwelling on the misinformation.

Engage Your Followers. Give your followers a chance to say what they want to see in your content. This can help when you’re stuck in a content-rut. Take polls about their favorite content, favorite foods, favorite local markets, etc.; ask them to submit nutrition questions; post mini-quizzes about nutrition information. Put your content to work and see how much people will want to engage!

You log on to check your results at the exact moment it becomes available. Stressed could not be more of an understatement. But then you see it — your match. And just about every positive emotion possible goes through your body as you and thousands of other students across the country let out a collective sigh of relief.

For a second, it seemed as if matching was the final step to become a registered dietitian nutritionist. But then reality sets in and you realize you still have at least 1,200 hours of rigorous supervised practice (plus an exam) still standing between you and your dream career.

If you’re anything like me, no matter how good of a student you are, the anxiety begins to creep in:

• “Am I prepared enough for this?”
• “Did I learn enough in my program?”
• “Where’s my MNT book?”

As someone who is currently wrapping up his own internship experience, I’d like to share some thoughts to help ease your pre-internship jitters:

1. Your preceptors are there to help you grow into a competent dietitian, not to bring you down or call you out for what you don’t know. You’ll make mistakes, but that’s OK. Even the most knowledgeable and veteran dietitians were once in your shoes and still forget things from time to time.
2. You were likely chosen for your internship because you are teachable, not because you already know everything.
3. Every day is a learning experience. I was initially terrified of clinical rotations because I felt I did not know enough, but every day I learn and grow my skill set.
4. You likely know more than you think. Maybe you can’t recite parenteral nutrition calculations off the top of your head, or say how many ounces a #16 scoop holds, but before your rotation you will have time to review and discuss.

Take a deep breath — you got this! It’s a learning experience for a reason. Congratulations on the match and best of luck, RD-2-Be!

Creamy Broccoli Chicken Soup

• 1 cup broccoli florets
• 1 cup red peppers, diced
• 1 cup cooked white chicken, diced
• ¼ cup onion, chopped
• ¼ cup heavy cream
• 2 cups low sodium vegetable broth
• 2 teaspoon vegetable oil
• Salt, pepper, and red pepper flakes, to taste

Instructions:

Heat oil in a pot and sauté onions until soft and translucent. Add the red pepper and sauté for a minute, then add cooked chicken and broccoli. Once the broccoli is cooked, add vegetable broth and heavy cream, let it boil, then cover and let it cook on medium low heat (simmering) for about 10 minutes. Sprinkle with red pepper flakes if desired

Here are five portable and affordable fitness items that can elevate and maximize an at-home workout:

1. A yoga mat

It might seem self-explanatory, but a yoga mat is one of the best pieces of equipment you can invest in. Getting your hands on a yoga mat will simply transform your space into an at-home gym. Instead of doing abs on the hard wood floor of your dining room, do them on a softer, more absorbent surface. A mat is one of simplest ways to switch your mindset from relaxing in your living room to breaking a sweat in front of your TV.  Whether you use the mat for yoga or a set of burpees, it’s a product you can keep forever. Just make sure to wipe it down before you roll it up for your next sweat session.

2. Resistance bands

As a runner, I have utilized resistance bands since I was on the track team in high school. They can be used for balance and strength and come in a variety of different sizes. Bands elevate simple glute bridges or provide an extra burn when doing single leg dead lifts. They are one of the most versatile pieces of equipment to own. Bands are light weight and can be easily thrown in a gym bag or suitcase to be taken on the go. Most bands come in a set of three (light, medium and heavy). They can even be bought with different patterns and prints to match your own personal style.

3. Gliders

Gliders are the most recent addition to my fitness collection. I hate them and love them. Gliders are an underappreciated fitness tool. They can be used when focusing on your abs, isolating inner thigh muscles or hamstrings.  You simply slide them under your feet on a flat surface. They quickly transform body weight exercises from simple to extremely difficult.  However, if you don’t have gliders, two paper plates or small hand towels work just as well.

4. Jump rope

I love to jump rope before a race to warm up and get my blood flowing. The last time you jumped rope was probably in elementary school. However, jumping rope is one of the best forms of cardio exercise you can do. It quickly elevates your heart rate and can be incorporated into a warmup to break a sweat. It’s lightweight, portable and connects you to your inner child. Even without a physical jump rope, you can jump in place to get the same effect!

5. Foam roller

After nearly every run or workout, I use a foam roller. A foam roller is a self-massaging tool. It can be used before and after a workout to loosen muscle knots. You can roll your calves, thighs and even your back. Foam rolling relaxes muscles and aids in recovery time. By incorporating foam rolling into your routine, you’ll be able to feel better and stronger in your next workout. There are a variety of rollers, some with raised points or some with flats bumps. Picking the right roller is just a matter of preference.

My half marathon ultimately was canceled because of the COVID-19 pandemic. However, I still maintained my fitness by running and incorporating different exercises using a variety of equipment. Even as gyms reopen, I will still utilize my at-home workout pieces. They are staple pieces that can be taken on the go and all of these items can be bought for much less than $100 collectively, the price of some monthly gym memberships.  These essentials are great ways to instantly elevate workouts and improve fitness. You might not need to purchase a gym membership ever again!

Here are some tips to help you emerge from the crowd in the digital setting to match with your top choice:

First, Make Sure You Attend

It may seem obvious but attending sets you apart from other candidates. Many internships track attendees. Schedule time on your calendar and secure a space free from distractions to attend the open house and reap the benefits. When you join the meeting platform, make sure to enter your full name so you can be easily identified.

Turn on the Camera

If there is an option to turn on your camera, do so! This helps directors put a face to your name. Just make sure you are dressed professionally. Also consider doing a practice run beforehand to work out any technical issues and ensure a tidy background and adequate lighting.

Participation is Key

Keep in mind that this is a matching process, so asking questions is key to finding out if the program is right for you. Before the open house, look through the internship’s website. Then listen to the open house presentation carefully, so you are not asking questions that have already been answered. When it comes time to ask a question, instead of typing in the chat box, unmute yourself and ask aloud if possible.

Contact the DI Director

After the open house, email the director to personally thank him or her for their time. Express your appreciation for learning more about their program and going virtual rather than canceling. Most importantly, inform them of your plans to apply.

And remember, open houses are intended to help you find the internship that best matches your interests. Try to enjoy the process and happy matching!

Although the internship was a challenging experience, these attributes helped me make it through and I hope they can help you make it through, too.

Flexibility: My rotations have been both in-person and remote during the pandemic. I had to be flexible with what the site was able to safely participate in. Although I missed out on opportunities that would have been available if there was not a pandemic, I was still able to complete my hours and competencies for the program and perhaps gain skills I wouldn’t have otherwise.

Persistence: Working from home can be difficult. Staying motivated at home was very difficult and I found myself dreaming of doing homework in a coffee shop or at the library — all of which were closed. I found the best way to stay focused was by creating a routine. Another help was my morning video calls with a fellow student in my program.  Every morning we would talk and set goals for the day. It’s was a great way to stay accountable and stay motivated.

Leadership: Sometimes leadership involves a change in mindset. Working remotely gave me the opportunity to take charge of my experience at rotation sites. I was able to work independently and use time management skills to accomplish what needed to be done.

These qualities have been tested and strengthened during the COVID-19 pandemic, and they helped me make it through successfully. Fortunately, these also are characteristics employers want to see in their employees. The last fifteen months have been hard, but I believe I have been able to learn and obtain the experience needed to become a successful dietitian and am happy to have made it through my internship! I wish you luck in completing yours!

Why do we get hangry?

Hanger (anger due to hunger) is essentially a product of low blood sugar levels. That is, when we don’t eat anything for a number of hours, our blood sugar levels start to dip and we may feel a variety of not-so-nice symptoms as a result.

Common signs and symptoms of low blood sugar, or hypoglycemia, include weakness, fatigue, dizziness, and difficulty concentrating. Feeling hangry due to low blood sugar only makes sense, then. After all, who feels their best when they’re tired, brain foggy and unfocused? Not me.

The good news? There are simple choices we can make to avoid becoming overly hungry to the point of being, well, pissed. Below, I share my three top tips to avoid feeling hangry.

Eat Often

Have you ever skipped lunch and then totally over-stuffed yourself at dinner? That’s a completely normal physiologic response. When we haven’t eaten for hours, our bodies send signals to the brain to refuel itself, and fast. While it may feel like a loss of “self control,” it’s really just your body’s innate reaction to the threat of starvation. The problem? You may feel hangry before a meal, then continue to be irritable because you’ve now eaten to the point of uncomfortable fullness.

To avoid this vicious cycle, aim to eat every three to four hours throughout the day. Eating regularly helps ensure that our blood sugar remains stable instead of dipping and spiking when we fast and then feast.

However, that doesn’t mean grazing all day long is best for blood sugar stability. Overeating can send our blood sugar levels in the opposite direction, potentially leading to insulin resistance and heightened type 2 diabetes risk if levels chronically remain high. Plus, our digestive systems actually benefit from rest periods so they can go to work digesting and absorbing the food we consume.

Break Up with the Clock

Consider this permission to deviate from social norms when it comes to mealtimes. In other words, if it’s 11:15 a.m. and you’re ready for lunch, go ahead and eat lunch. Don’t delay eating just because your coworkers typically break for food at 1:30 pm. Ignoring natural hunger cues is a sure way to induce hanger.

If you’re starving at 5 p.m. and have dinner plans at 7:30 p.m., opt for a smart snack that won’t wreck your appetite but will tide you over until you’re ready for the full meal. Speaking of snacks…

Build Better Snacks

Smart snacks that contain protein and/or fat along with high-quality carbohydrates can prevent you from feeling hangry.

Why? Fat contains more calories by weight (9 kcal/gram) compared to protein and carbs (4 kcal/gram), so it’s bound to fill you up a bit more.

High quality carbs are key because they provide glucose, which is the body’s preferred source of energy, and fiber. Certain types of fiber can expand in the stomach and slow gastric (stomach) emptying, helping you stay full for longer. Fiber also helps keep those all-important blood sugar levels in check by slowing down the body’s absorption of sugar from foods.

Here are some basic smart snack examples:

• Olives (fat) + cheddar cheese (fat, protein) + whole wheat crackers (carbs)
• Greek yogurt (fat, protein) + fresh fruit (fiber, carbs) + nut butter (fat, protein)
• Guacamole (fat) + veggie sticks (carbs)
• Carrots (carbs) + hummus (fat, protein)
• Peanut butter (fat, protein) + banana (carbs)
• Hard-boiled egg (fat, protein) + popcorn (carbs)

Since pears are in season in the fall, and they’re highly delicious and highly underutilized in my opinion, I knew an easy recipe with pears would serve you well! This recipe is a quick, easy breakfast that you can personalize to your preferences. I love overnight oats because they are a no-stress breakfast. I’m one to skip breakfast if I am short on time in the morning. But with overnight oats, you wake up knowing breakfast is already made.

Spiced Pear Overnight Oats

Serves 1

Ingredients:

• ½ cup old fashioned oats
• ½ cup milk or plant-based alternative
• 2 tablespoon Greek yogurt
• 1 teaspoon cinnamon
• ¼ teaspoon nutmeg
• ¼ cup pears, sliced or chopped

Optional toppings:

• 2 teaspoon chia seeds
• 2 tablespoon honey
• Walnuts

Instructions:

In a small or medium jar, add oats and milk and stir to combine, ensuring oats are soaked. Then add Greek yogurt — if desired, you can stir it into the oat and milk mixture. Toss in the cinnamon and nutmeg and add any of the optional toppings such as honey, chia seeds and/or walnuts. Place a lid or cover on the jar and refrigerate overnight.

In the morning, ta-da! Your oats are ready. Stir to evenly distribute toppings. Lastly, add your pears!

This orange milkshake incorporates Greek yogurt for protein and fresh oranges for some vitamin C. The combination is the perfect afternoon pick-me-up.

Orange Milkshake

Serves 4

Ingredients:

• 5 Oranges, peeled
• ¼ cups lemonade
• ½ cups Greek Yogurt
• ¼ cups milk or plant-based alternative
• 2 teaspoon sugar
• Ice (as needed)

Instructions:

Add oranges, lemonade, Greek yogurt, milk and sugar in a blender and blend until smooth. Then, add ice to reach your desired consistency.

Here are some tips on how to establish relationships with faculty members from a distance.

Introduce yourself

Before the semester begins, send your professor a quick email letting them know you’re looking forward to their class. If the syllabus is available, point out a couple chapters that sound especially interesting to you. Even if a few weeks have already gone by, know that mid semester isn’t too late to say hello.

Read the syllabus

Understand and follow all course policies and procedures. It’s a good idea to utilize all your resources before emailing your professor questions. Asking a question with an answer that’s readily available can come across as unprepared. Before hitting send, make sure the answer isn’t in the syllabus.

Attend class “live,” if possible

Some classes are still meeting, just virtually. If you’re able, watch your lectures in real time. This gives you the opportunity to participate and your professor the chance to put a face to your name.

Participate in interactive activities

Respond to posts on your class’s discussion board and show up to virtual office hours, even if it’s optional. You can use these opportunities to ask insightful questions about the material or get help with a topic that’s challenging you. Either way, this shows you’re taking initiative.

Be a good student

Turn in your assignments early or on time and avoid asking for extensions or special treatment. Don’t forget to proofread your work. This shows strong writing skills and attention to detail. Finally, try your best. Your professors will remember the effort you put into their classes.

Navigating professional relationships online can be tricky. While it may feel a little awkward and unnatural at first, reaching out to your professors now will pay off in the future.

Here are four tips for finding bilingual volunteer opportunities:

Join a Member Interest Group

Joining a MIG is not reserved for nutrition and dietetic technicians registered or registered dietitian nutritionists. Any members of the Academy can join, including dietetics students. There are a variety of MIGs, which are often culturally diverse, including the National Organization of Blacks in Dietetics and Nutrition (NOBIDAN), Indians in Nutrition and Dietetics (IND) and Asian Americans and Pacific Islanders (AAPI) to name a few. For Spanish-speaking students, there is the Latinos and Hispanics in Dietetics and Nutrition (LAHIDAN) MIG. If you follow these MIGs closely on social media, you will find that they are often looking for people to fill volunteer positions and are open to accepting students. MIGs will definitely appreciate a culturally competent and bilingual individual. As a Latina, I decided to join LAHIDAN and because of that, I was able to become their newsletter editor!

Use Social Media

My suggestion for bilingual dietetics students is to make a greater attempt at seeking out volunteer opportunities online, especially via social media. You can start by reaching out to bicultural or bilingual dietitians online, sharing your proficiency in a language and explaining how you can contribute to their business in a positive way. Joining Facebook groups is also a great way to come across bilingual volunteer opportunities, especially during this virtual time. Some RDNs are currently offering virtual summer internships with a bilingual emphasis, which are worth looking into!

Create a LinkedIn account

As an avid LinkedIn user, I suggest you make an account if you haven’t already. Many students are unaware of the nutrition volunteer and work opportunities posted on LinkedIn, plus the networking possibilities that are available. If you connect with and reach out to enough bilingual dietitians, anticipate coming across at least one volunteer opportunity. LinkedIn is also beneficial for professional development and future employment opportunities, so keep that in the back of your mind.

Visit Indeed.com

If you’re a dietetics student, you know how challenging it can be to secure nutrition-related volunteer and work experience. I was under a similar impression until recently when I was on Indeed looking for bilingual nutrition volunteer opportunities. Unsurprisingly, there is a great need for bilingual speakers in healthcare, so many of the work and volunteer opportunities I came across were looking for individuals who were bilingual. Due to current circumstances, most of the jobs and volunteer opportunities are remote and can be done from home. Many of these positions are nutrition-related and even include coveted virtual intern positions with RDNs.

Remember, these jobs and volunteer experiences look great on your resume. There are opportunities out there, you just need to be proactive!

How can I use leftover ice pop mix?

1. Drink it or eat it with a spoon!
2. Freeze it into ice cubes to add the health benefits of mangoes and yogurt to your favorite smoothies!
3. Make it into a cocktail with a tropical twist.

Mango Yogurt Ice Pops

Ingredients

• 1½ cups Frozen mango chunks
• ¾ cup plain nonfat Greek yogurt
• 2 tbsp honey, or to taste
• ½ cup milk (or non-dairy milk alternative)

Instructions

Combine mango and milk in a blender and blend on high until smooth like ice-cream, approximately 2 to 3 minutes. Scrape sides of blender down as needed.

In a bowl, mix yogurt and honey until incorporated.

Combine mango-milk and yogurt-honey mixtures until fully incorporated. Pour mixture into ice pop molds, distributing evenly. Freeze for a minimum of 2 to 3 hours. Overnight works too!

Here are the 5 steps I followed that I believe will help you get through the registration process:

STEP 1: Secure Appropriate Documentation

Contact a healthcare professional to obtain a letter explaining why you are requesting accommodations for the registration exam.

The documentation, at a minimum, should include:

• The medical professional’s name, credentials and medical/licensure ID
• How long you have been their patient, your diagnosis and a diagnosis code
• How your diagnosis impacts your testing performance
• How you will benefit from receiving the proposed accommodations

You may use documentation that was previously submitted to your educational or professional institution but only documentation that has been written within the past 5 years is valid.

STEP 2: Request Accommodations: Create Your ‘Reasonable Adjustments Request System’ Profile

Once you obtain documentation, you can formally request accommodations. To do this, first create a profile on PearsonVue.com. Select Register under First Time Request and complete the required information.

STEP 3: Request Accommodations: Complete the ‘Reasonable Adjustments Request System’ Application in 6 Easy Steps

Once you’ve successfully completed Step 2, login and click, Start a New Request Here!

Then follow these steps:

1. Beneath the category labeled Program, select the option, Commission on Dietetic Registration (CDR) from the drop-down menu, and continue.
2. Under the Test category, type Registered Dietitian’s Exam, and continue.
3. Under Accommodations:
   • Select why you are requesting accommodations from the request type drop-down menu.
   • Select what accommodation you are requesting from the request item drop-down menu.
   • Explain why you will benefit from the accommodation in the free-text section.
   • Repeat the three steps above if you are requesting more than one accommodation.
     You can only enter one request for one accommodation at a time on this page. For example, if you require a separate room and  time and a half on exams, you will complete steps A through C, then click the plus sign directly to the right of the request item drop-down arrow to make the next request.
4. Under Contacts, provide the information of the individuals who can support your request. This will likely be the healthcare provider who provided your documentation and one other professional who knows you and your academic needs such as an academic advisor or advocate
5. You can only enter one request for one accommodation at a time on this page. For example, if you require a separate room and  time and a half on exams, you will complete steps A through C, then click the plus sign directly to the right of the request item drop-down arrow to make the next request.
6. Under Guidelines, confirm that your documentation provides the required information detailed on the page – then, click continue.
7. Under Documentation, you have the option of uploading your documents or faxing them to PearsonVue. If you choose to fax your documents, you will need to download and complete the forms under my forms my clicking the icon that depicts a piece of paper and magnifying glass. Once you have submitted your documentation, click submit.

STEP 3: Await an Accommodation Request Decision

Accommodation request decisions take approximately 10 to 14 days. You should receive an email with the decision. To view it, you will need to log into your Reasonable Adjustments Request System account again.

STEP 4: If Approved, Schedule your Exam Date!

Once you receive an approval email, call the PearsonVue Accommodation Line for Individuals with Modified Testing Conditions at 800-466-0450. Students with testing accommodations will be required to call this phone number to reschedule exams as well.

NOTE: Scheduling your exam may take as long as 1 hour to complete. Do not call the general PearsonVue customer support phone number or it will increase your wait time, as the general representatives will need to connect you to the phone number provided above.

Preparing for, scheduling, and completing the RD exam may be a lengthy process, but it is also highly rewarding! For more information regarding scheduling the RDN exam with testing accommodations, visit this link.

Good luck!

So as a student volunteer, intern or registered dietitian nutritionist, what can you do to overcome language barriers?

Here are some methods I have found effective:

Strategy 1: Set a Clear Objective

A clear objective makes it easy for you to assess whether someone is leaving with the knowledge you intended.

For example, if you are delivering a session on portion sizes ask yourself, “What exactly should someone learn?”

Example Objectives:

1. Participants will know about portion sizes.
2. Participants will understand how to assess an appropriate portion size for a snack and one main meal.

Objective 2 is a better objective because it details what knowledge someone will gain and in what context. By the end of your lesson or consultation, you will know if your learners can assess an appropriate portion size for both a snack and a main meal or not.

Strategy 2: Grade your Language

When working with people who don’t speak English at a near-native level, it is important to grade your own language. That means using vocabulary and grammar that is appropriate for their proficiency level.

For example, if you are giving directions you could do so in two different ways:

1. “I would like the two of you in the corner to work together on this exercise we are doing here and you’ll have 5 minutes for it.”
2. “You two (point to the learners), please work together on this activity. You have 5 minutes.”

Option 2 is a good example of grading your language to an intermediate or lower English level. The statement focuses on what your learners need to know: who they are working with, what they are doing and how long they have to complete the task.

Grading language can be tricky without knowing someone’s language level and it is a skill that requires practice. With time, it does get easier!

Strategy 3: Practice

A good way to help a learner is to have them apply their knowledge. Having a practice activity can be especially helpful when working with non-native English speakers because you both can see how able they are to apply key concepts before leaving a session or consultation.

Conclusion

Working with non-native English speakers requires you to think about the language you use just as much as the content. Setting a clear objective is the first step toward a successful session and if you spend time thinking about the language of your delivery, you will be able to effectively convey your message. To tie everything together, plan an activity that lets your learners practice applying what they have learned within a real context. With some planning and forethought, language does not need to be a barrier when teaching people about nutrition.