However, my soul-searching has come later, in deciding what way to be an RD. I was seeking variety, autonomy and a big challenge, so I started my own business. And boy, have I found a challenge! While we are never done learning as RDs in small business, here are some lessons I’ve learned that may help others along the way.

Don’t Leave for Later What You Can Do in a Minute

Our brains are too full of to-dos to let them become cluttered with tiny tasks.

Take “Staycations”

You may not be able to afford your dream vacation while pouring your resources into the beginnings of your small business, but you still deserve a break. I have been taking quarterly staycations with two other small business owners, and have really benefited from this time to relax and recharge.

Be Kind to Yourself

The last thing you need is to feed any feelings of self-doubt. Remember that we are only human, not superheroes! It takes guts to start a small business and guts to keep going. You have a really different stress level than those working a reliable 9-to-5 job with benefits and a consistent paycheck.

Ask for Advice — but Don’t Take All of It

You’re not the first small business owner. It is likely that there is a lot to be garnered from other folks in business. But don’t follow advice that doesn’t support your vision. Friends and family mean well, but they don’t necessarily know what is best for you.

Say No

You can’t do everything and you shouldn’t want to. Don’t let yourself get spread too thin. Just because something helps pay the bills doesn’t mean that it is the right fit for your business; keep your work opportunities focused on what your business really is.

Make Decisions

The more you struggle with decisions and have “analysis by paralysis,” the less you’re getting done and moving forward. Everyone makes mistakes, but don’t let fear paralyze your progress. You have a good gut; trust it and keep marching forward.

Contribute to Your Retirement

While it is my hope that you are developing your best job ever, you probably don’t want to keep doing it until you are 90. Even if it is just a tiny amount, every penny you add to a retirement account will grow in interest — as well as lower your tax liability come April 15.

Simplify

There is so much to do to support, manage and grow your business that it can seem like you’re doing everything except what you set out to do. Whenever there is the opportunity to simplify, jump on it.

Count Your Blessings

Every once in a while, write down the things you are grateful for and what is awesome about your life as a small business owner.

Close the Office at the End of the Day

There may not be physical distance between your home life and your work life, so embrace whatever distance you can to help your brain turn off when the day is done. Turn off the computer, shut the door to the office (if you have one) and congratulate yourself on another day completed as a small business owner. If your brain is busy with the endless to-dos, take a minute to write them down so you don’t forget … but wait to tackle them until tomorrow. Small business ownership can be 24/7 if you let it, but you’ll run yourself ragged if you do.

Network and Brainstorm

Each week I meet with two other local small business owners over cocktails. We discuss what has gone well with each of our businesses and set goals for the next week. Whoever hasn’t completed their goals from the previous week is responsible for the tab.

Remember that It Is Going to Be Hard

Striking out on your own is not for the faint of heart. Having times when everything happens at once and becomes overwhelming is normal — it has no reflection on you as a person or your skills as a leader and entrepreneur. Chin up, call a friend and get cracking on your to-do list.

This recipe is a great way to use leftover cooked chicken. 

Pumpkin Burritos

Recipe developed by Holly Larson, MS, RD

Makes 8 burritos

Ingredients
1 tablespoon olive oil
1 medium onion, diced
2 cloves garlic, minced
1 can black beans, drained and rinsed
2 teaspoons cumin
1 ½ cups pumpkin purée 
1 ½ cups cooked chicken, diced
8 whole wheat tortillas
shredded cheddar cheese, shredded lettuce and your favorite salsa

Directions

1. In a large skillet, warm olive oil over medium-high heat. Add onion and garlic and sauté until tender, 3-4 minutes.
2. Add beans, cumin, pumpkin and cooked chicken and cook until heated through and bubbly.
3. Portion pumpkin filling into the whole wheat tortillas and add desired toppings.

Product Reviewed
J.K. Adams Dowel Rolling Pin

My mom’s kitchen — where I grew up learning about cooking and baking — is equipped with an American style-wooden rolling pin. It’s the kind that rolls on ball bearings between two handles. My siblings and I made many a Christmas cookie using that rolling pin. For this review of the J.K. Adams Dowel Rolling Pin, I used a traditional-style rolling pin for the first time.

Since my past experience was with a rolling pin with handles, I found that my fingers seemed to be in the way at first using the J.K. Adams Dowel Rolling Pin. I had to adapt to an open hand position while using this different style of rolling pin. After rolling out a batch of (delicious!) homemade tortillas, I learned some of the advantages and disadvantages of a dowel rolling pin.

Advantages

• It was easier to feel the dough beneath the pin and therefore ensure even rolling.
• I could use the tapered ends to better tame the edges of the dough if they were curling up than if I were using a rolling pin with handles

Disadvantages

• The finish on the J.K. Adams Dowel Rolling pin wasn’t all that smooth.

Registered dietitians are always encouraging parents to invite their children to be more involved in meal prep, and using a rolling pin is an easy and safe task for children. If used to make a healthy dish, rolling pins can be a tool to encourage adventurous eating.

For instance, if served a pizza on a whole wheat crust, a child might be hesitant to try it because it looks different than delivered pizza. However, that same child is more likely to chow down on a homemade whole wheat crust that they helped to create.

Ready to get rolling? Give these whole-grain tortillas a spin!

Soaked Whole Wheat Tortillas

Recipe by Holly Larson, RD

Ingredients
2 cups whole-wheat flour
1/4 cup canola or olive oil or butter
3/4 cup water (plus 1 to 2 tablespoons more if the dough seems dry)
1 tablespoon apple cider vinegar
1 teaspoon salt

Directions

1. Cut oil or butter into flour until evenly distributed. Add water and mix until you have soft dough. Add 1-2 extra tablespoons of water if dough is too flakey or dry.
2. Cover bowl with plastic wrap and let rest on your counter for 12-24 hours.
3. When ready to make tortillas, add salt and knead a few times to mix in. Let dough rest for 5 minutes.
4. Divide dough into eight equal portions and roll into small balls.
5. Preheat dry skillet over medium-high heat. Roll out each tortilla. In the preheated skillet, cook tortillas, one at a time, for about one minute total – flipping halfway through. Do not overcook.

Still sweet, but better for you

Fruit leathers: Fruit is naturally sweet, so while it is a source of sugar, that sugar is packaged with other good nutrients and fiber. These taste better than their gummy cousins and have only fruit for their ingredients. You can buy them or make your own using your slow cooker (and this recipe comes with a facial too!). Also, check out this previously published fruit leather recipe from Stone Soup!
Chocolate-covered fruit: Look for a short ingredient list and dark chocolate; milk chocolate has much more added sugar.
Sugarless gum: Helps promote tooth health. Make sure the kids are old enough to not swallow the gum.

Ready, set, action

Wouldn’t it be great if the kids were entertaining themselves (and even exercising) so that the parents can catch up and enjoy their cup of coffee? You can make that happen with some simple toy-rather-than-candy basket items.

Garden supplies: Research and experience has proven again and again that kids who help grow vegetables eat them! Get your garden started with some seeds or a how-to container gardening book for little ones. Check out Gardening With Kids — an offshoot of the National Gardening Association — for tips, resources and even some recommended products that can help fill up a basket.
Chinese jump rope: A great, compact toy for kids that will get them moving and can fit in mom’s purse or dad’s pocket.
Play Dough: Fun for everyone and you can look for colors to match the occasion
Bubbles: These work best if you have nice weather and access to the outdoors. Probably not ideal for inside church or grandma’s house.

Get Crafty

Everyone is happier when they have something fun to do. Be prepared with a few simple hands-on activities.

Easter-themed tattoos and stickers: What kid doesn’t love these? I still love ’em and there are plenty of Easter-targeted options that can be found online. Some, stickers especially, can even be used on dyed eggs.
Crayons or markers: A new pack of either will fit nicely into most Easter baskets. These days you can even buy markers made to be used on windows (that are easy to clean up).
A new coloring book: Would pair nicely with the new crayons and markers! And again, there are plenty of Easter-themed versions found with an easy online search.

You don’t have to center the holiday around sugar. A small sweet treat is nice, but round out the celebration with family time and non-food fun. Happy holidays!

The recipes below are twists on the classic version of hummus. Grind the ingredients and seasonings in a food processor until velvety and smooth and voila! You have a sophisticated appetizer for you and your friends (if you can bring yourself to share!).

Balsamic Black Bean Hummus

Recipe by Holly Larson, MS, RD

Makes about 3 cups

Ingredients
2 16-oz cans of black beans, drained and rinsed (or half of one pound of dried beans, cooked until tender)
3-4 tablespoons of balsamic vinegar
2 tablespoons of olive oil
Salt and pepper, to taste

Instructions

1. Load up your food processor with black beans.
2. Add balsamic vinegar and olive oil.
3. Toss in a pinch of salt and lots of fresh pepper and blend for a full 2-3 minutes or until very smooth.
4. Serve with fresh veggies and whole grain crackers!

NOTE:  I used dried beans to make this recipe. Total cost for about 16 ounces of dip? Less than a dollar! Woot!

Pizza Hummus

This is a good "gateway" hummus to get your kids on the hummus bandwagon (or eating-beans-at-all bandwagon), and a sneaky way to get them to eat more whole grains and raw veggies if you use those as your dippers.

Recipe by Holly Larson, MS, RD, adapted from the Food Network

Makes 1 1/2 cups

Ingredients
1 16-ounce can of chickpeas, drained and rinsed
3 tablespoons tomato paste
1/4 cup water
1 teaspoon dried oregano (or one tablespoon fresh oregano)
1 teaspoon dried basil (or one tablespoon fresh basil)
1 tablespoon olive oil
1 tablespoon lemon juice
1/4 cup shredded Parmesan cheese
1/2 teaspoon Mrs. Dash extra spicy seasoning blend (or dash of crushed red pepper)
1 tablespoon tahini
1-2 cloves of garlic, minced
Salt and pepper, to taste

Instructions

1. Place chickpeas and all seasoning into a food processor and puree until smooth and creamy. If hummus is too thick, add a bit more water until you reach the desired consistency.
2. Serve with raw veggies and whole grain crackers to dip, or as an alternative to mayo on a sandwich or in a wrap. Store extras in the fridge.

Roasted Carrot Hummus a l'Orange

This is a recipe that I am especially proud of! It is just so delicious and the bright orange color is really beautiful too. I hope you'll try it; I bet you'll love it (almost) as much as I do.

Recipe by Holly Larson, MS, RD

Makes about 2 cups

Ingredients
1 16-ounce can chickpeas, drained and rinsed
1 cup roasted carrots
2 tablespoons olive oil
Juice and zest from one orange
2 tablespoons tahini
1 teaspoon minced garlic (1 clove or so)
1 teaspoon turmeric
1/2 teaspoon cumin (or more, to taste)
black pepper and salt, to taste

Instructions

1. Roast carrots until tender and nicely browned.
2. Place all ingredients in a food processor or kick-butt blender and puree until very smooth. Taste (try not to get weak in the knees) and adjust seasonings as needed.
3. Try this fabulous spread on crackers, raw veggies, spread on toast and by the spoonful!

Rabbit meat is high in protein and low in total fat. Compared to roasted chicken (skin removed), a 3½-ounce portion of roasted domesticated rabbit provides more iron (2.27mg in rabbit vs. 1.21mg in chicken), more selenium (38.5mcg vs. 22mcg) and about half the sodium (47mg vs. 86mg). Rabbit meat also provides 320mg of omega-3 fatty acids — more than four times the amount found in chicken.

Rabbit meat can be ordered online or sourced through local farmers or butchers, but because production is relatively small-scale, its price per pound can be expensive. However, anti-hunger initiatives — such as Heifer International and Partners of the Americas Farmer to Farmer program — lead backyard farming lessons in sustainability and frugality that include raising rabbits. Starting with one buck (male rabbit) and one doe (female rabbit), a family can produce the same amount of meat in one year as an entire cow.

While most shoppers purchase individual cuts of meat and poultry pieces instead of a whole animal, rabbits are generally sold in their entirety. Whole-animal cooking can mean less waste — using the leftover carcass to make stock, for example — and when it comes to rabbit meat, low and slow is the way to go. Because the meat is so lean, it will quickly become dry if overcooked.

Jon Godar, who raises rabbits on Eli Creek Farm in Connersville, Ind., says his favorite recipe is wonderfully simple. “Place a whole rabbit and some chopped celery in your slow cooker,” he says. “Cover with water and cook on low for 13 hours. Remove the meat from the bones and serve over egg noodles.”

Clean and quiet, rabbits are an easy choice for rural and urban homesteaders. To aid in processing manure, some breeders install a worm composter under cages. Available resources to help the rabbit breeder include Storey’s Guide to Raising Rabbits, 4 Ed. (Storey Publishing 2009) and the American Rabbit Breeders Association. Since slaughter and processing regulations vary, check with local authorities to ensure compliance. Finally, remember that the very qualities that make rabbits a sustainable food source also make them an environmental pest, so always raise rabbits responsibly and never release them into the wild.

Local 127 Braised Rabbit

Developed by Steven Geddes

Serves 4

Ingredients
1 whole rabbit, 21/2 to 31/2 pounds, cut into pieces
1/2 cup flour
1⁄4 cup cornstarch
1 teaspoon smoked paprika
Salt and pepper to taste
2 tablespoons olive oil
4 cups diced* aromatic vegetables (such as carrots, onions, celery, garlic or parsnips)
1/2 cup dry white wine
2 cups vegetable stock

Instructions

1. Preheat oven to 200°F. Place a Dutch oven or cast iron skillet on your stovetop and preheat over medium-high heat. Add olive oil.
2. In a pie plate or shallow bowl, mix flour, cornstarch, smoked paprika, salt and pepper. Dredge the rabbit pieces in mixture to coat. Discard excess flour mixture.
3. Brown the pieces of rabbit in the pan (avoid crowding), then remove rabbit from the pan and set aside. Add aromatic vegetables to the pan and sauté for 2 to 3 minutes. Add wine and stock to deglaze the pan and stir.
4. Place rabbit back into the pan. Cover and bake in the oven for 2 to 3 hours or until meat is very tender.

*For firmer vegetables, add them about halfway through baking or cut in larger pieces.

Nutritional Info
6 ounces of rabbit and 1 cup vegetables

Calories: 493

Total fat: 20g; Sat. fat: 5g
Chol.: 126mg; Sodium: 347mg
Carb.: 29g; Fiber: 5g; Sugars: 8g
Protein: 48g; Potassium: N/A; Phosphorus: N/A

In the U.S., we are paying a lot more attention to our food and nutrition, and that is great news because our obesity epidemic is out of control. We need to work on more fruits and vegetables and more fiber. Having fresh produce with a tasty dip means we usually eat more of the fruits and vegetables, but most dips aren't adding much to the nutrition equation. They're loaded with calories and have the less-healthy fats from butter and cream cheese.

Here is a delicious dip that has a cameo star to replace the usual butter and cream cheese in party dips…garbanzo beans (a.k.a. chickpeas)! The beans are packed with fiber and protein and are low calorie. Can you believe it? Give it a try and I think you'll be surprised at how smooth and velvety this dip is, and how well it pairs with sliced apples. I even spread it on a whole grain waffle to have a high fiber and protein-packed breakfast.

Yes, the dip does have sugar in it, but much less than a traditional dessert. I am not a huge fan of artificial sweeteners, so I'd rather use the real thing, just less of it. The fat — from almonds — is heart-healthy, and if you're choosing fruit to dip, they're really achieving the goal: a healthy dessert that tastes great.

Cinnamon Roll Dip

Recipe by Holly Larson, MS, RD

Ingredients
1 15-ounce can chickpeas, drained and rinsed
1 1/2 teaspoon cinnamon
1 teaspoon pure vanilla extract
2 tablespoons almond butter
1/4 cup sweetened condensed milk
1/4 cup water (more or less, depending on how thick you like your dip)
1 tablespoon buttermilk powder (optional)

Directions

1. Drain and rinse chickpeas well and add to blender container of your food processor – unless you have a very powerful blender, you need to have a food processor for this recipe
2. Add cinnamon, vanilla, almost butter, sweetened condensed milk and 2 tablespoons of water and buttermilk, if using. Blend for a full 2-3 minutes or until very very smooth. Add water, 1 tablespoon at a time, until your desired consistency is reached; I used 4 tablespoons (1/4 cup) total.
3. Scoop into your serving bowl, garnish with cinnamon and a drizzle of sweetened condensed milk and serve with sliced fruit and pretzel sticks.

When you brew your coffee, you'll get the best flavor if you grind the beans just before brewing. Most of the time I remember to do this the night before as part of my "getting ready for tomorrow" routine. One simple way to mix things up? Add some spices!
Good choices:

• ground cinnamon
• ground ginger
• ground cloves
• dried or fresh orange peel (orange zest)
• vanilla extract
• almond extract

Simply add your desired spices to the coffee grounds before brewing et voila! Spiced coffee without added sugar!

Black Bean and Corn Super Veggie Burgers

Recipe by Holly Larson, MS, RD

Makes 8-10 burgers

Ingredients
2 cans black beans, drained and rinsed
2 Tbsp. ground flax seeds mixed with 6 tablespoons water (or substitute two whole eggs)
1 jalapeno, seeded and roughly chopped
1 small onion, roughly chopped
1 tablespoon tomato paste
½ cup breadcrumbs (or substitute ½ cup cooked rice for gluten-free option)
2 tsp. cumin
1 tsp. salt
½ cup corn (fresh or frozen and defrosted)
Avocado, cheddar cheese and barbecue sauce, for topping
Olive oil (or canola oil)  for frying burgers

Directions

1. Place jalapeno and onion in a food processor or high speed blender and mince finely.
2. Add one can of beans to the jalapeno/garlic mixture and pulse to combine. Add cumin and salt and pulse until mixture resembles chunky black bean dip.
3. In a large bowl, mix together the ground flax and water. Let sit for five minutes.
4. To the large bowl, add the mixture from the food processor and stir in the bread crumbs, tomato paste, corn and remaining black beans.
5. Heat a little olive oil in a skillet on medium high heat. Form black bean mixture into patties and fry for about 4 minutes per side, until golden and crusty brown.
6. Serve burgers with avocado slices, cheddar and barbecue sauce.

Lemony Pickled Cauliflower

Recipe by Marisa McClellan of FoodinJars.com

Ingredients
2 pounds cauliflower
1 cup apple cider vinegar
1 cup water
2 teaspoons sea salt
1 small lemon, sliced
1 large garlic clove, sliced
¼ teaspoon peppercorns
¼ teaspoon crushed red pepper flakes

Directions

1. Wash cauliflower and break it into florets.
2. In a large saucepan, combine the apple cider vinegar, water and sea salt. Bring to a boil.
3. Place two slices of lemon in the bottom of a quart jar and top with garlic clove slices, crushed red pepper flakes and peppercorns. Set aside.
4. When brine is boiling, add cauliflower to the pot. Stir until the brine returns to a boil and remove from heat.
5. Using tongs, pack cauliflower into the prepared jar and top with brine. Place two to three slices of lemon on top of the cauliflower and put a lid on the jar.
6. Let pickles sit out on counter until cool. Once they’ve reached room temperature, refrigerate jar. Pickles are ready to eat within 12 hours, though they will continue to deepen in flavor the longer the rest.

Recipe used with permission. Find more recipes at FoodinJars.com and in the book Food in Jars.

1. Treat every day like a job interview. Dietetics is a very small world and the job market is competitive. If your preceptor thinks of you as the one who was always late, the one glued to her phone or the one on Facebook, is she going to recommend you for a job? Absolutely not. But if you’re the one who is punctual, the one who did thoughtful work and acted professionally, you have an ally in your job search.

2. Be patient. Some people are better teachers than others, but coaching and teaching an intern is a big time investment for everyone. Also, keep in mind that many RDs don’t have a lot of control over their schedule because often their day depends on their patient load. You have to roll with the punches. Help where you’re able to make the days go smoothly. Their hours are your hours. If their day starts at 6, you had better be there by 5:55, ready to roll.

3. Be thankful. When you’re done with a rotation, write a thank you card (no, not an email). If they write you a recommendation for your job applications, be sure to write a thank you card for that too.

4. Take notes. The dietetic internship is a time to ask questions and to learn a lot. When your preceptor or some other health professional takes the time to teach you something, get out your notebook and write it down. 1) It shows you’re interested in what they’re saying, and 2) prevents you from asking the same darn question the following week. Also, they’re more likely to slow down so you have enough time to write it down. When they’re done with the lesson or thought, read it back to make sure you got it right.

5. Take the initiative. Don’t waste your preceptor’s time asking a question you could have answered by opening a book or getting online. There are plenty of things you are going to get stuck on, but get as much information independently as possible. I would much rather hear, “I was able to look up this medication, but I didn’t understand why someone couldn’t take it if their kidneys aren’t functioning well,” than, “What’s this medication?”

6. Don’t gossip. Dietitians are people too, so some of us are more professional than others. If any of the dietitians are stooping to gossip, do not participate.

7. Dress the part. This ties back to the first recommendation to treat each day like a job interview. People who dress professionally are more likely to be taken seriously. Added bonus? This can also give you a boost of confidence too. Of course, if you’re in an internship funds are likely tight, but I have found plenty of great duds at my local thrift store. If they’re clean and pressed, no one will be the wiser. Maintain your nails and hair and don’t go crazy with the jewelry or perfume.

8. Keep copies. Your case studies, pictures from the bulletin boards, and menus you created are fodder for your next job interview.

9. Have fun. Yes, you do need to work hard, but your internship is the culmination of four years of school. Enjoy how far you’ve come.

Bonus Advice
And, here are a few bonus tips on distance internships from my fellow dietitian Sarah Waybright:

10. Put every assignment on a calendar. Both due date and when you will actually do it. I had 87 assignments during the duration of my internship, and completed every single one on time with this method.

11. Share a bit of your personal life with your coordinator. Most likely, you’re mainly in touch via email, and to Holly’s point about wanting your superiors to remember and recommend you for jobs, you’ll want them to have some kind of personal context for you. Easy to do when you see them in person, harder to do from a distance…so end each email about official internship stuff with a short paragraph about what you did over the weekend, something funny your mom said, a recipe you tried, etc.

12. Be as active as possible with others in your class. Do this even though you’re spread out. Comment on discussion boards or Facebook pages. Be visible!

Good luck!