dietitian, exercise, food blogger, Hermosa Beach, recipe, registered dietitian, South Bay, sports nutrition, workout fuel

Poise Fitness

image1

Well! It’s been awhile! A lot has been going on in the Kari On Nutrition camp. Here’s what’s happened since I last posted:

  • I accepted a position at UCLA as a radiation oncology RD (!!!)
  • Spent a week in Kauai for my birthday (check out my Instagram @kari_on_nutrition for photos!)
  • Collaborated with #RD2Be Tawnie Kroll of Kroll’s Korner on a Q&A post for students (check the post out here!)
  • Had my roomie from my dietetic internship visit from Boston
  • Repeal the Seal and the Kids Eat Right Kraft debacle

Two weeks packed into 5 bullet points…impressive I know!

Sprinkled in between all this was a visit to Poise Fitness in Hermosa Beach. A few of my friends had been telling me about a class they had been taking at Poise, so I decided to take the plunge and e-mail Justin (the owner). After exchanging some e-mails with him, I decided to take the plunge and sign up for a 5:30 AM class (!!!)My friends were right! I loved the class! Each week, Poise focuses on a different goal or movement. The week I came in, the focus was abs. The gym is split into three sections – functional movement (body weight exercises, flexibility, core), cardio (in the form of treadmills), and strength (weights, kettle bells). There are 10 rounds in each section, for a total of 30 rounds, 1 minute each. What I loved the most about this set up was:

  1. There were tablets that showed each movement. Along with the coach explaining the movement, we had a demonstration of how to do the movement correctly, ensuring proper form and optimizing our work out
  2. The movement changed every rotation. Talk about zero workout boredom. By constantly changing what movement we did, I knew that I was getting a total body workout
  3. You could control the intensity on the cardio. I remember during one of our last sets on the treadmill, the instructor was pushing us to increase our speed. I was feeding off his positive energy and upped the speed to 9.0, which I would not typically do in the gym on my own

This class was the ultimate HIIT workout. I wore my Polar heart rate monitor to track my fitness. I like using a heart rate monitor because it allows me to push myself more to get within my training goals to optimize fat burning and maximize my cardio effort. Tracking systems help me to monitor my progress and give me a way to gauge how I can improve. I highly recommend getting a heart rate monitor if you are looking to up the ante on your fitness goals. It’s a great motivator and can help you to challenge yourself to do more.

According to my Polar:

  • Max heart rate: 173 bpm
  • Average heart rate: 128 bpm
  • Calories: 606
  • 61% fitness (cardio)
  • 39% fat burning

To re-fuel my muscles after this workout, I like to combine protein, carbs/fiber, and healthy fats. This will replenish my muscles and keep me satisfied until lunch. A favorite post workout breakfast is my power breakfast sandwich. It’s a perfect mix of complex carbs to replenish muscle glycogen and healthy fat to provide satiety and a dose of fiber. The addition of 1 egg provides 6 grams of protein, to help with muscle rebuilding, and increase the meal’s staying power. I choose sprouted bread because it is higher in fiber and I feel is more nutritious than other whole wheat varieties. There are no fillers/additives and the ingredients are all items I can pronounce 😉

Power Breakfast Sandwich

Ingredients

  • 2 slices sprouted bread (like Ezekiel), provides 30 g carbs
  • 1/2 avocado
  • 1 egg
  • handful of spinach

Directions

  1. Toast bread.
  2. Heat a skillet over medium heat and spray with cooking spray (I prefer coconut oil spray). Crack egg into pan and cook until desired level of doneness.
  3. Mash avocado on the toast with a fork. Sprinkle fresh cracked pepper and a sprinkle of red pepper flakes. Add salt if desired.
  4. Top toast with avocado and handful of spinach.
  5. Eat & enjoy!

image2

What is your favorite post-workout breakfast? How do you re-fuel your muscles?

A special thank you to Poise Fitness for having me! It was a great workout and I can’t wait to come in again (aka tomorrow!).

Note: Poise Fitness provided me with a free class. All opinions expressed in this post are my own. 

dietetic intern, dietetic internship, grad school, life, nutrition, RD2Be, registered dietitian, students, studying

Stone Soup Blog Post

If you’re a member of the Academy of Nutrition and Dietetics, then you receive the fabulous Food and Nutrition MagazineA bi-monthly publication, this magazine features articles written mainly by dietitians on a variety of topics. However, what some people don’t know (but should!) is that the magazine also has a blog! And lucky for me, I was able to create a post for them! I haven’t told my story about my journey to becoming a Registered Dietitian, however this post may lend some insight. Check out my post on Stone Soup to learn my tips to nailing a dietetic internship with an underwhelming GPA. Follow the live link below!

I Had an Underwhelming GPA and Still Scored a Dietetic Internship – Here’s How I Did It

I would love your feedback on the post! Please comment below or on the Food and Nutrition page 🙂 Many of the tips can apply to landing your dream job in dietetics (or any field for that matter!)

IMG_3271

dietetic intern, dietetic internship, dietitian, grad school, rd exam, RD2Be, studying

Studying for the RD Exam

Studying for the RD exam = the most stressful, annoying, terrifying, semi-fun (barely!) thing you get to do AFTER you have just spent 10 months as a dietetic intern/slave/student/professional handout creator. Especially when all you want to do is go outside and play beach volleyball!

I’ve never been one to love to study. I’m a procrastinator by trade and typically put things off to the last minute. However, based on everything I’ve read and advice from friends and preceptors, this was one of those circumstances where that mentality wasn’t going to work for me. So I buckled in for a long summer hanging out with Jean Inman.

I was fortunate that one of my preceptors gave me her copy of Jean Inman. It’s expensive BUT TOTALLY WORTH IT. I briefly looked online and found one on Craigslist, so older versions or used copies are available if you are looking to save some money. Girls in my internship split the cost and made copies of the materials. No matter which way you do it, I would recommend utilizing her guide.

However, I couldn’t listen to the CDs. They put me to sleep and I knew there was no way I could sit and pay attention. Instead, I focused on reading the material and creating notes and flashcards of the material I didn’t know. I think this helped me to streamline the material and organize what I knew vs. what I didn’t know.

The best way to prepare yourself is via practice tests. The practice tests were invaluable when it came to preparing me for the actual exam. I used a combination of the Inman tests and the StEp practice tests from the Academy. Fortunately, our internship paid for us to have access to the SteP guide. I liked the StEp guide because it provided feedback and cited sources for the questions. As a researched based profession, I found this especially helpful.

The final step to studying for the exam was mental toughness. This past summer, I was fortunate to watch a lot of professional beach volleyball. Watching these tournaments and athletes up close, you can tell which players have the mental edge. It’s what separates the Kobe Bryants and Kerri Walshs of the world. Those players with mental toughness, close out games and make their serve when it counts. The extreme focus and dedication are what have led them to greatness. This is the mentality I used to approach the exam.

I focused on my strengths and didn’t spend too much time studying information I already knew. I kept my cool, trying to think about what would an entry-level RD be expected to know? Most entry-level clinical RDs would not be thrown into an advanced field of dietetics practice without any resources to refer to. I used this thinking throughout most of my RD exam preparation. I did not spend my time memorizing specific lab values or medications but instead focused on understanding nutrition concepts and how to apply them in situations to problem solve.

On the day of the exam, I was nervous (who wouldn’t be????) but I knew that there was no amount of morning cramming that’s going to help you pass. I remained calm and knew that if I got to 125 questions and the screen went blank I passed. There weren’t very many surprise questions. I did get asked a few questions about steroid medications that I wasn’t as prepared for, but I think they may have been test questions. I passed and was grateful that I did not over study. After taking the exam, I realized that for me and my test taking skills, I studied the ideal amount of time.

The time frame for my studying wasn’t too long. I felt that with the amount of schooling, work experience, and the internship, I was either prepared or not. I intensely studied the exam for 1 week. The month prior, I spent a couple of hours a week reading over Inman and taking the StEp practice exams. I’m the most frustrated about how intensely I studied the first domain (my weakest area) only to discover that I got asked zero memorable/hard questions.

The best advice I can give is to know your study habits and what works best for you. Focus on the areas that you are weakest in and be open to different study material options. Don’t stress out about memorizing the material! To me, the exam was very conceptual. Focus on problem solving skills and read every question thoroughly!

Lastly, here is a round-up of blog posts from other RDs that I found helpful when studying. These helped me to formulate my study plan and also what resources are out there!

All Access Internships

Ancestralize Me

The Lean Green Bean

Hope that helps! Best of luck to any future RDs 🙂

#karionnutrition

dietetic intern, dietetic internship, dietitian, gluten free, instagram, RD2Be, recipe, salad, vegetarian

Greek Salad

Greek salad photo

Greek Salad

This hearty Greek salad gets even better as it marinates in the dressing. The bright and cheery colors combined with the freshness of the lemon and parsley make this salad a sure crowd pleaser! Pack this up in a to-go container to take with you to work for lunch or as a snack on a long road trip!

Ingredients

  •  1 pint grape tomatoes, cut in half
  •  1 cucumbers, diced
  • 1 green bell pepper, diced
  •  ¼ c red onion, finely chopped
  • 1 cup garbanzo beans
  • ½ c chopped parsley
  • ¼ c Kalamata olives
  •  ¼ c crumbled feta cheese

Dressing 

  • 2 lemons, juiced (about ¼ c)
  • 2 TBS extra virgin olive oil
  • ¼ c nonfat Greek yogurt
  • 1 clove garlic, minced
  • 1 tsp oregano
  • 1 TBS brown mustard
  • 2 TBS chopped red onion
  • Pinch of salt and pepper

 

Directions

1)    Combine salad ingredients in a large bowl.

2)    Add dressing ingredients to a blender, blending until the dressing is frothy.

3)    Drizzle about ¼ c of dressing over salad and toss to combine. You can add more or less dressing depending on preference.

4)    Eat and enjoy!

 

Nutrition Facts: Serving size= ¾ cup, 155 calories, 8 g fat, 6 g protein, 327 mg sodium

baking, breakfast, dietetic intern, gluten free, nutrition, RD2Be, recipe, snack

Cranberry Quinoa Power Bars

This recipe makes a delicious heart healthy snack or breakfast option for when you’re on the go. Chock full of omega 3’s, fiber, whole grains, and healthy fats, it’s filled with hearty guilt-free goodness.

Ingredients

  • 2 c cooked quinoa
  • 2 c raw oats
  • ½ c dried cranberries
  • ½ c pepitas (pumpkin seeds)
  • ½ c smooth almond butter
  • ½ c unsweetened almond milk
  • 1/3 c brown rice syrup
  • 1/3 c unsweetened applesauce
  • ¼ c ground flaxseed
  • ¼ c chia seeds
  • ¼ c unsalted sunflower seeds
  • 1 tsp vanilla
  • 1 tsp cinnamon

Directions

1)     Preheat oven to 350 degrees

2)    Toss all ingredients into a bowl and stir to combine

3)    Lightly coat pan with cooking spray. Press into a 8×8 baking dish and put into the oven.

4)   Cook for 15-20 minutes until golden brown.

5)    Slice into bars and enjoy. Store in an airtight container.

For a special heart health treat, drizzle with melted dark chocolate! Dark chocolate has antioxidant properties that may have some benefit to reducing blood pressure.

dietetic intern, nutrition, paleo, RD2Be, recipe, salad, vegan

Kale Avocado Salad

Image

Kale, the superfood de jour, is a way that you can add major nutrition brownie points to any dish.  Rich in Vitamin K, Vitamin C, and beta carotene, this superfood is low in calories, good source of fiber, and a great substitution for lettuce.  One complaint is that the leaves tend to be bitter and tough.  Tenderize by massaging the leaves and you have a dark, leafy green that can be added to just about any dish.


This salad was created in honor of National Nutrition Month.  It incorporates unsaturated fats, dark leafy greens, and a variety of colorful vegetables.  Avocado is the main base for this dish- it provides that creaminess that we desire from most salad dressing without the saturated fat associated with that Hidden Valley ranch dressing.  

Ingredients

  • 1 bunch kale, de-ribbed and shredded
  • 1 ½ cups shredded red cabbage
  • 2 cups fresh herb salad
  • 1 red bell pepper, diced
  • 2 avocados
  • 2 lemons
  • 2 tablespoons olive oil
  • Garlic and herb salt free seasoning
  • 2 tablespoons sliced almonds
  • 1 tablespoon Dijon mustard
  •  2 tablespoons dried cranberries
  • 1 teaspoon pumpkin seeds

Directions

1)   Take 1 whole avocado (peeled and sliced) and sprinkle with garlic and a squeeze of lemon juice.  Mash the avocado onto the shredded kale with your hands, evenly coating the kale with avocado.  Let sit for 30 minutes to help soften the kale.

2)   To make dressing- combine the olive oil, remaining lemon juice, Dijon mustard, and 1 TBS garlic and herb salt-free seasoning.  Whisk together to combine.

3)   Chop 1 whole avocado.  Add remaining ingredients to kale and combine.

4)   Drizzle dressing and top with chopped avocado.

5)   Eat and Enjoy!