A Registered Dietitian Nutritionist is someone who has studied nutrition extensively with a minimum of a bachelors degree (through an accredited program/university), has completed an approved internship, and has taken and passed a national test. Additionally, Registered Dietitian Nutritionists (or RDNs) need to keep up with professional continuing education in order to maintain their licenses. RDNs are also regulated by state licensing boards and have to apply for licenses in the states where they practice. Unless, of course that particular state does not have specific licensure requirements.

What About a Nutritionist?

This can get a little confusing because the term “nutritionist” can vary from state to state. In some states, you cannot call yourself a nutritionist unless you are an RDN. In other states, basically anyone can call themselves a nutritionist. Even if you are in a state where the term is regulated, there are always people that may not be aware of the regulation. They may have taken a course and think they are able to give appropriate advice. While some courses can give a basic understanding of nutrition, if you don’t understand how the body works or are unfamiliar with certain medical diagnoses, you can actually give someone harmful advice. For example, if you have mild to moderate kidney disease and are told to increase your protein intake, this can cause your kidneys further damage. So always make sure you are getting nutrition advice from a Registered Dietitian Nutritionist, especially if you have a chronic condition.

What Does an RDN Do?

Lots of things! There are clinical dietitians in hospitals and outpatient clinics, and RDNs in the community working on public health initiatives. They also work in the media, food corporations, the service industry, and private practice. The main goal of a dietitian is to improve the health and help ensure the nutritional needs are being met for our patients, clients, or communities.

When working one on one with a registered dietitian nutritionist, you can expect to discuss multiple things. Discussion around your eating patterns, any medical diagnoses you have, gastrointestinal issues, sleeping and exercise habits, stress, blood work, and vital signs are all important. Notice I used the word discussion, because a dietitian does not simply tell you what to eat. Eating patterns are personal choices and a dietitian’s role is to help you find the best way to eat for you. Recommendations for dietary changes should be individualized based on your discussion and needs. What may be a healthy diet for one person, may not be healthy or work for another.

Should I See a Registered Dietitian Nutritionist?

A Registered Dietitian Nutritionist may be able to help if you:

  • Have a chronic disease you are trying to manage (such as hypertension, diabetes, IBS)
  • Want to take steps to improve your general health
  • Have a food allergy or intolerance
  • Have a lack of energy
  • Are experiencing gastrointestinal symptoms such as bloating or gas
  • Have tried countless “diets” and want to improve your relationship with food

If you think you may benefit from working with a Registered Dietitian Nutritionist, check out our services page here. Then, schedule a free 15 minute phone call to discuss your health needs and what we can do to help.

Registered Dietitian Nutritionist

Need more info? Check out The Academy of Nutrition and Dietetics, the largest organization of food and nutrition professionals in the world.

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This gluten free pumpkin almond flaxseed bread is subtly sweet and perfect for breakfast, a snack or dessert
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Originally published October 12, 2018

The season of fall is upon us, even though it is still pretty hot here in South Florida. I did notice I haven’t been getting sweaty when walking my dog at 6am, plus I am seeing fall flavored snacks everywhere, so I can safely assume that much of the country is probably starting to see some fall weather. Last week I decided to celebrate the beginning of the fall season by making a super delicious pumpkin almond flaxseed bread. I sliced it up and ate it throughout the week (plus froze a couple slices for later) for an easy breakfast on the go. It was delish, satisfying, and easy to eat in the car during my morning commute. So it will definitely be a recipe on repeat for awhile.

This gluten free pumpkin almond flaxseed bread is subtly sweet and perfect for breakfast, a snack or dessert

Purchasing breads and muffins for breakfast can be a convenient choice, but a lot of them have more added sugar than necessary, and are made with refined wheat, so less fiber and vitamins. My pumpkin almond flaxseed bread does contain some added sugar, cause delicious is always a requirement for making recipes in my book, and I felt like it does needs a touch of sweetness. But 1/4 cup of maple syrup for the entire loaf really isn’t that much at all. Additionally, I added milled flaxseeds (make sure you buy them ground or milled and not whole) for the extra fiber and omega 3 fatty acids (think heart health), and almond flour for even more healthy fats, fiber, vitamins, and minerals. All the protein, fat, and fiber in this pumpkin almond flaxseed bread can definitely help prevent the high blood sugar spikes that you might see from eating a commercially baked bread or muffin with lots of sugar and refined all purpose flour. If you are having trouble balancing your blood sugar, the American Diabetes Association has a lot of great information and resources you can check out on their website.  Or you can see a Registered Dietitian Nutritionist, like myself, to help better understand and balance your blood sugar levels.

Pumpkin Almond Flaxseed Bread

Ingredients

2 Cups Almond Flour

1/2 Cup Milled Flaxseeds

1 Teaspoon Baking Soda

1 Teaspoon Baking Powder

1/4 Teaspoon Salt

1 Tablespoon Ground Cinnamon

1 Teaspoon each of Ginger, Nutmeg, & Allspice

2 Eggs

1/4 Cup Maple Syrup

1 Cup Pumpkin Puree

1/2 Cup Milk

2 Teaspoons Vanilla Extract

Directions

  1. Preheat oven to 350 degrees
  2. Spray a loaf pan with cooking spray
  3. Whisk together almond flour, flaxseeds, baking soda, baking powder, spices, and salt in a large mixing bowl
  4. Add eggs, maple syrup, pumpkin, milk, and vanilla extract
  5. Stir together well
  6. Scoop batter into loaf pan evenly (batter should be fairly thick)
  7. Place loaf pan into preheated oven and cook for 1 hour and 10 minutes or until bread is cooked through

Happy baking! Need more pumpkin recipes? My Mini Pumpkin Cheesecakes make a super easy and pre-portioned dessert. Or if you are looking for an appetizer, my Skinny Pumpkin Dip can be whipped up in no time.

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Gluten Free Mango Squares Recipe
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Over this past weekend, I found myself cutting up 5 mangoes that my in-laws dropped off. Additionally, I will be getting 6 more in my produce box that is set to be delivered on Saturday. Good thing we like mangoes. Eating them fresh, baking or cooking with them…we will eat them all. One of my absolute favorite ways to enjoy mango is to make a mango avocado salsa to top fish. And if I am baking with mangoes, my new favorite recipe is gluten free mango squares, which I am about to share with you.

Gluten Free Mango Dessert

My gluten free mango square recipe is made with a delicious almond crust, topped with a sweet mango filling, baked, and then sprinkled with shredded coconut. It’s basically a tropical version of lemon squares.

And if you are wondering if mangoes are healthy, my answer is a resounding “YES!” I often hear that certain fruits are not “good for you” due to their sugar content. First off, sugar is not “bad” or anything to be feared. Sugar powers our brain, and gives us energy to move. Some people may process sugar a little differently due to medical conditions, and may have to watch how certain foods affect their blood sugar levels, but that can be managed with the help of a doctor, dietitian, and close monitoring.

Gluten Free Mango Squares

Oh and I forgot to mention, my gluten free mango squares also freeze well, just in case you want to make an extra batch to save for later. Simply take them out of the freezer 15-20 minutes before you plan on eating them so they can thaw out a bit.

Gluten Free Mango Squares

Ingredients

Crust

1 1/2 Cups Almond Flour

1/4 Cup All Purpose Gluten Free Flour

1/4 Cup Sugar

6 Tablespoons Cold Butter

1/4 Teaspoon Salt

Filling

1 Cup Pureed Mangoes (1-2 Mangoes)

3 Eggs

1/2 Cup Sugar

2 Tablespoons Lemon Juice

1/2 Cup All Purpose Gluten Free Flour

Pinch of Salt

Unsweetened Shredded Coconut to Sprinkle on Top (Optional)

Directions

Preheat oven to 350 degrees. Line an 8×8 square glass baking dish with parchment paper. Add almond flour, 1/4 cup gluten free baking flour, sugar, and salt to a bowl to make the crust. Mix together. Mash in cubed butter with a fork until mixture is crumbly. Mix together well to form a dough. Press crust dough into bottom of parchment lined pan, can go a little up the sides. Bake in oven for 15 minutes.

Mix remaining ingredients, except for the coconut, until smooth to form the filling. Pour over crust as soon as it comes out of the oven. Bake for 25-30 minutes, or until the filling is set and no longer jiggles. Pop out of the baking dish by pulling up the parchment paper and allow to cool on wire rack for about an hour. Refrigerate another 1-2 hours and sprinkle with shredded coconut if desired. Cut and serve. Return any extras to the refrigerator or freeze.

Gluten Free Mango Squares

Need more mango recipes? Last year I did a mango roundup that includes more than 30 dietitian approved recipes that you can check out here. Or you can go straight to my Avocado Chicken Salad or Coconut Mango Rice.

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