nutritionist vs dietitian.

As if nutrition isn’t confusing enough already. Where you get your nutrition advice from can be just as confusing and sometimes harmful.

All dietitians are nutritionists, but not all nutritionists are dietitians.

What is a Nutritionist?

A nutritionist can be anyone.

Anyone who claims knowledge of nutrition at any level can call themselves a nutritionist.

Anyone with or without sound knowledge or understanding of dietetics, which includes the study of macro and micronutrients, anatomy & physiology, etiology of disease, prenatal and pediatric nutrition, tube feeds, fluid-restricted diets, the lifecycles of aging and its effects on nutritional status and intake, not to mention, nutrition assessments,
nutrition counseling, interventions, monitoring and evaluating [holy run-on sentence] can call themselves a nutritionist.

Quite frankly, there is so much more!

While I do believe nutritionists can offer a lot to the conversation of nutrition, many fail to recognize dietetics fully. From my experience, nutritionists tend to be primarily weight-loss focused, and honestly, weight is not everyone’s health problem.

While some nutritionists may be degreed, they are not required to complete training or internships to hold their title. An increasing number of nutritionists do not have degrees or certifications in nutrition, health, dietetics or any related field.

What is a Registered Dietitian?

A Registered Dietitian or Registered Dietitian Nutritionist (RD or RDN) is a protected title accredited by the Academy of Nutrition and Dietetics (AND).

The Academy is the world’s largest organization of food and nutrition professionals. It’s comprised of students, educators, researchers, retired and international members who help in constructing, advising, advocating, and influencing food networks, nutrition therapy, and food policies.

So, if you eat (which if you’re living, you probably do), The Academy and its members play the largest role in improving and advancing the food and nutrition industry.

To become a Registered Dietitian, one must:

  1. Have at least a bachelor’s degree in nutrition, although many have higher degrees.
  2. Complete 1200 hours of supervised practicum, commonly referred to as a dietetic internship or DI for short- many DIs are unpaid rotations in clinical, community, and food service settings.
  3. Pass the national RD exam which consists of at least 125 questions about the Principles of Dietetics, Nutrition Care for Individuals and Groups, Management of Food and Nutrition Programs and Services, and Foodservice Systems.

Beginning in 2024, ALL RDs will be required to have a master’s degree in addition to the three REQUIREMENTS listed above.

In most states, Oklahoma included, RDs must also become licensed under the state medical board in order to practice.

This post is not to discourage nutritionist is doing their thing, but to enlighten those practicing nutrition how important it is to vet evidence-based information.

Some people may be under the false pretense that registered dietitians or those becoming dietitians spend years studying fad diets. With the blatant, “stay in your lane,” mentality, now more than ever, staying abreast of fad diets is now part of the job. Misinformation is so harmful to public health.

Now, lemme go eat my pasta!

❤ Krystal

tips on saving money while in graduate school

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As most of you all know, higher education is not cheap. Even with assistance through fellowships, scholarships, assistantships, and even loans, expenses still occur here and there. When most of our time is in the classroom, it can impact the ability to save or earn money.

While I’m no expert, I have a few tips on what I have done to save a dime or two during graduate school.

tip number one)

Review your menu.

I know what you’re thinking, “Yeah, really?! Thanks a lot. [insert eye roll]”

While I love to eat out I have realized that a lot of my budget outside of education is spent on food. With food delivery apps making food available within a matter of minutes, consider the cost of convenience compared to cooking at home. Even simple meal prep delivery services can add up if you don’t eat the food before it goes bad.

By now, you should know, my favorite store is Aldi. I also have a Neighborhood Walmart within walking distance. Once a month, I make my “major” shopping trip to Aldi and stock up on produce, dried and canned goods, and snacks. And once a week or as needed, I can walk to the Neighborhood Walmart to get a few items here and there when they run out.

During the week, stress and a shortage of time may interfere with cooking meals. I try to cook a few meals ahead of time. That ranges from actually preparing an entree or two for the week or even just cutting up all my vegetables for ease of adding them to a salad or meal. Another big money saver for me is not purchasing meat. I am not a vegetarian. I like to eat what tastes good. Meat is an expensive protein source compared to other great foods such as vegetables, beans, and legumes. I am cooking-for-one on most days, so I can’t justify spending the money on meat, especially when it’s not the first food I reach for to satisfy my hunger.

(I save the meat purchasing for when hubby is in town.

Oh, by the way, I got married! I’ll blog about that later.

Tip number two)

Find a JOB

Okay, this tip is less about saving and more about acquiring money.

Find a full-time or part-time job in your field of interest, or just find something. There are so many contract jobs that can fit around your schedule. I know company’s like Lyft, let you rent a car if you don’t have one, to drive for them.

If your schedule allows it. Work from home! I have been very fortunate to start teaching online with VIPKID. My mornings start early around 5 or 6 a.m. I’m able to choose my schedule that works around my class schedule which has been really nice. I try to only teach on days I don’t have class. The income helps to cover some expenses such as food and rent and incidentals (and the wedding we planned in 45 days). But, it’s best to find something flexible around any exams, research assignments, study groups, or school engagements.

tip number three)

Cut cable and internet cost wherever you can. I think many of us have cut these cords a while ago. While I do have Wi-Fi at home, I don’t feel the need to have a top of the line package because I also live two blocks from campus. I’m essentially a stone’s throw away from free Wi-Fi.

I also decided to invest in a TV antenna instead of Netflix or Hulu. I only HAVE one show…”This Is Us” and that is pretty much the only time I turn on my television. It made more sense to me to spend roughly $17 on a TV antenna instead of paying for a plan ranging from $8 to $16 a month to watch one show a week.

tip number four)

Walk. Walk. Walk. Many grad students commute but if you live within walking distance, consider saving a few bucks and walk or ride your bike to class. My school also has a program where you can borrow a bike for a semester. I am rarely, if ever, late to class because I don’t have to worry about finding a parking spot which I hear is a pain in the butt on my campus.

tip number five)

Shop discount, resale or used. I have purchased most of my textbooks, clothing, and even apartment decor secondhand. Amazon Warehouse is a pretty good option, although sometimes it is a miss. Retail therapy is not a great coping mechanism to have in graduate school (or life in general).

Poshmark (earn $5 by signing up using my code KRYSTALWRIGHT25), ThredUp, Goodwill or even a local thrift store in your area is a good place to look for affordable brand name clothes for pennies on the dollar. I’ve found brands such as Anthropologie, Express, Banana Republic, and even designer brands for fractions of the retail price. Important to keep this in mind as you are preparing your research presentations and even a job interview.

Simple office and household goods can be purchased at a discount on Amazon Warehouse. I purchased two-reams of printer paper for under $3 per ream on Amazon Warehouse, discounted only because the packaging was ripped.

Happy Saving!

❤ Krystal

mango shrimp tacos.

Originally posted: July 24, 2013

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Since I am getting more clicks on my camera, I’ve been wanting to update my recipe pictures from years gone by. Part of the reason I stopped posting recipes is because my pictures just couldn’t hang with the many food bloggers out there, and learning photography was a daunting for me.

Well, here I am.

Mango Shrimp Tacos

Taco filling:
1 tablespoon olive oil
15-20 medium shrimp, thawed, peeled, tails removed
1 small red onion, diced
1/2 teaspoon ground ginger
1 large jalapeno pepper, diced
1/4 teaspoon salt
4 romaine lettuce leaves, rinsed and dried
1 large ripe mango, peeled and diced in 1/4″ chunks (I ate most of my mango before it made it to a taco, whoops)
1/2 cup lightly packed fresh cilantro leaves, chopped and de-stemmed

Sauce:
1/4 cup Greek yogurt
2 tablespoons lime juice (fresh is best)
1/4 teaspoon salt

Stir together Greek yogurt, lime juice and salt. Set aside.

Add olive oil to a 10-inch non-stick skillet. On medium heat, saute shrimp, onion, ginger, jalapeno and salt until shrimp is cooked. This should not take long, about 6-7 minutes. Remove and set aside.

Place about 6-8 chunks of mango evenly over each lettuce leaf, then top with 1/4 of the shrimp mixture. If you’re one of the lucky ones to which cilantro doesn’t taste like soap, sprinkle on top.

Drizzle each taco with yogurt sauce.

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Happy National Taco Day!

❤ Krystal

i am a confident young woman.

When it’s that time of the month, I don’t have to worry about having proper hygienic products to manage my period.

Unfortunately, this is not the reality of every woman.

In Namibia, some women without access to proper feminine products will use mattress filling, newspapers, and even leaves during menstruation. Although I haven’t encountered any women that have used any of these methods, it happens. Culture and economic constraints lead to poor menstrual hygiene management. But, most importantly, some young women miss school because they don’t have access to pads during their periods.

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SisterPADS is an NGO based in Windhoek. They provide cost-effective, eco-friendly, washable and re-usable sanitary pads which aim to improve girls’ menstrual health hygiene and welfare.

In early March, my counterparts, Ileni and Patrina, a fellow volunteer, Rachael, and I held a girls empowerment workshop in my community.

60 SisterPAD kits were donated to girls in my community who have difficulty acquiring pads due to financial hardships. We wanted to conduct a workshop not only focusing on menstruation, but to educate girls about sexual health, HIV/AIDS, hygiene and sanitation, reproductive health, and how to care for the reusable pads they received at the end of the workshop.

I am a confident young woman.
I am in control of my own body.
I am in control of my own health.
I am in control of my sexual health.
I am educated about my sexual health.
I make my own decisions about my own health.
I make my own decisions about sex.

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I really enjoyed seeing my counterparts shine during this workshop. They covered the topics of sexual reproductive health with the utmost sensitivity, empathy, and care.

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To conclude the workshop, Rachael guided the participants through a self-esteem activity. The each wrote down what makes each of them unique and how their qualities contribute positively to the world around them.

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Body changes are normal. A young woman should not be afraid of these changes. With SisterPADS, these girls will be able to hygienically and safely manage their periods, but they will also miss fewer days of school.

❤ Krystal

taking a look back

I was selected along with 16 current volunteers to serve as a RV (Resource Volunteer) during PST (Pre-Service Training) for G47. Last week, I attended GTOT (General Training of Trainers), in preparation for the incoming group of business and health volunteers next week.

I am still coming to grips with the fact that my time as a volunteer is coming to an end. I am experiencing many feelings of sadness and denial. And feelings that I could’ve done more.

I promise this is not a sad, sappy post. I wanted to share two things in this post:

My invitation letter & My aspiration statement

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I remember receiving my invitation letter while I was sitting at the WIC office during my community nutrition rotation. Minutes before, I had gotten off the phone with my Dietetic Technician advisor and financial aid office. Due to an administrative error, they had dropped me out of my courses. My advisor was worried and called me that morning wondering why I had dropped courses more than halfway through my last semester. I called the financial aid office to clear things up, which was not easy. When I received my letter, there was a mixture of excitement and frustration. Robin Cooley, my preceptor and one of my references, celebrated with me. Receiving this invitation, solidified the reality of the Peace Corps for me.

My aspiration statement was written after reflecting on my time interning at Brookside Assisted Living during my clinical nutrition rotation. Ms. B, which I found out later, lived in my neighborhood, helped change my perspective on life and death, and how each of us has the ability to do something.

I challenge each volunteer currently serving, coming to the end of service, or even about to begin service to take a look back at your invitation and your aspiration statement. 27 months of service is not easy. Heck, 6 months of service is not easy. While service may play out much different than you expected, looking back can provide the chance to see more of what your country of service has taught you and less of what you taught them.

❤ Krystal

youth empowerment workshop

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My friend, Zoe, is a Community Economic Development (CED) volunteer. Her host organization approached her about tackling the issues of high youth pregnancy rates leading to increased school dropouts, lack of sexual reproductive health (SRH) education, and lack of motivation and education for youth to plan for their careers and long-term success.

As a special treat, Zoe helped me write this post.

Your Future, Your Choice

Many times men are left out of the conversation about SRH, citing it as only a woman’s “problem.” A portion of the workshop addressed the stigma around sex and pregnancy which is useful knowledge for all. With the endorsement of her supervisor, Patrick Masiziani, Zoe created a pilot program called “Your Future, Your Choice,” to address SRH to both men and women to help empower all to make good choices regarding their sexual health and encourage youth to look ahead to a bright career.

Peace Corps Volunteers are highly encouraged to collaborate with volunteers across sectors. Zoe and Patrick invited me to co-facilitate the health aspect of the program with Apollonia, an HIV/AIDS Trainer from a local vocational technical centre (VTC). Together, we debunked myths about sex and pregnancy, provided information and proper instruction on protection and contraceptives, as well as tools for having a healthy relationship.

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The career development portion was led by Peace Corps Volunteers Rachael, Justin, and Zoe.

In Namibia, the reality is that many business owners enter into an extremely over-saturated market selling produce, airtime, and other common goods and services.

Rachael, Justin, and Zoe led discussions on finding your career path, developing career plans, career preparations which included resume/interview readiness and goal setting. Justin also led a discussion on financial stability with an emphasis on savings.

About 70 youth were in attendance at the 3-hour workshop. We sadly had to turn some away who hadn’t pre-registered for the event. I like to believe that everyone left the workshop feeling empowered in their health choices and future careers.

“On a daily basis we see issues such as rape, sexual abuse, and cases of domestic and gender based violence. In our daily papers, on the TV news, and even first hand, we witness these events. I want to believe a workshop of this nature has addressed these issues and empowered trainees with ways to deal if they find themselves in such situations.” – Patrick Masiziani

Zoe’s thoughts leading up to the workshop:

This was my first time planning an event as a Volunteer and also my first collaboration. I wanted to everything to go as smooth as possible in hopes that trainees would see value in the workshop and staff would support an annual event of this nature. I was so grateful to have the support of other volunteers across the CED and Health sectors, because they were able to help fill in the gaps where I had little or no experience. And that’s why collaborations are so great. They really helped me work through logistics like measurement and evaluation, reporting, and most importantly, creating content to share during the workshop.

Leading up to the workshop was a bit hectic. First, our centre got word that our electricity may be cut off which would mean no lights, presentation, or air con in a room of 80 people. Because this wouldn’t have been a conducive learning environment, we agreed we would postpone if there was no electricity. Luckily, my supervisor worked tirelessly to get the issue resolved and we were able to continue with the event as planned. The morning of, I learned we did not have the proper equipment to use with the projector. Things we did have included (1) a compatible laptop with no charger (2) an incompatible laptop with a charger (3) an incompatible HDMI cable. Ah, the joys of technology. After about 2 hours and with the help of a few trainers, we finally found a VGA cable that connected to the laptop with a charger. Two hours before the start time, one of our facilitators told me she couldn’t make it anymore and I almost had a meltdown. Turns out she was joking.

I was pleasantly surprised at how well the workshop went, despite the scramble prior. The health portion was especially engaging for trainees, and they asked question after question about what seemed to be first-hand experiences. The fact that they felt comfortable enough to ask these questions in front of a group of 70+ others gave me confidence that we accomplished our goal in making the forum a “safe space” experience. In fact, their curiosity on subjects like healthy relationships and voluntary medical male circumcision made me realize that these topics need to be addressed more often. Krystal’s approach in opening the workshop played a big role in their comfortability, too. She started out talking about how “we’re all adults” and how treating them like they were all practicing abstinence was unrealistic. Because it’s true! They’re having sex, its reality. Playing that angle was key because it made them feel like she was talking with them, not at them.

Unfortunately, the amount of time spent on health limited our time to discuss career preparation topics. Originally we had talked about a four hour event, but ended up being limited to three so as not to interfere with other classes that trainees were required to attend. After we wrapped the health portion and took a break, we were only left with 40 minutes for goal setting, budgeting, CV and interviewing tips. While this wasn’t ideal, I’m glad we didn’t rush health because that’s a topic I’m definitely not as knowledgeable in and I’m always available to help trainees edit CVs and apply for interviews. In the future, I would make it a two day event so that we have enough time to cover material, do activities and answer all questions.

I definitely learned a lot during this workshop and have identified numerous way to improve next time around. My advice to volunteers who want to host an event or something similar is to just go for it. It might be a success or it might be a failure, but either way you’ll learn a lot in the process. And chances are that, even despite potential chaos, your colleagues and community will appreciate the effort put in.

❤ Krystal

camp o-yeah.

Camp YEAH (Youth Exploring & Achieving in Health) is a health camp hosted by Peace Corps Volunteers and their counterparts in Namibia. Each year, in-school youth apply and are then invited to a week-long camp to engage in topic discussions and activities that will empower them in making healthy choices regarding their health and the health of their communities.

This was the inaugural year of Camp O-YEAH (the ‘O’ stands for O-Land) which was hosted in Oshakati. 18 youth from across the four regions of O-land (Oshikoto, Oshana, Omusati, and Ohangwena regions) gathered for a week of activities involving teamwork, goal setting, and of course, health awareness and education.

Victoria’s very first time in a swimming pool.

This year, I was able to bring Victoria as a camper to Camp O-YEAH. Victoria is a grade 12 learner in my village. Although quiet and soft-spoken she always has a way to light up a room. She wakes up early each morning to walk 3k to school. She spends hours studying under a torch or lantern, because there is no electricity at her home. As the winter days have become shorter, this gives her less and less daylight to not only get home from school each day, but to complete her chores while continuing to make time to prioritize her studies. Victoria wants to become a tour guide when grows up and has determined the path to get there.

During my service, I have asked myself many times, “Am I doing the right things the wrong way?” I’ve struggle with community “buy-in.” I’ve struggled with finding counterparts who see the bigger picture and realize it begins with smalll daily actions. Victoria has been one who sees the bigger picture.

Camp O-Yeah opened up a world of possibilities for Victoria.

On day 1 of Camp O-Yeah, each camper was given a dream book. They were told to decorate their books anyway they wanted to. Within their dream books, they could write anything they wanted inside— thoughts on life, studies, draw pictures or write poems— anything. Their books were for their eyes only, and campers could choose to share the contents of their books if they wished.

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On a few ocassions, Victoria shared a few entries of her dream book with me. The content she shared with me made me realize even moreso how beautiful and courageous this young lady is. Each day she battles many obstacles to receive an education, change her fate, and have a voice in her future.

So, whether or not I ever find out if I am doing anything right during my last year of service, there is one thing I know: Victoria came into my Peace Corps service at the right time, and if in any way I am able to impact her life in a positive way, that will make all of this worth it.

❤ Krystal