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tips for self-employment in the nutrition field

1/4/2019

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Tips for self-employment in the nutrition field
Self-employment is on the rise, even in times of unemployment. Many dietitians know early on in their education that they’ll open a private practice, providing nutrition counseling outside of traditional healthcare settings.

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making the new year work for your health

12/17/2018

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Some of us may be basking in the middle of the holiday season, but others may be thinking ahead to the new year.

As we push forward and set goals for the new year, we may reflect and take stock of the past year. If this year was a tough one, spend some time dissecting the root of those troubles. Making improvements in those areas are a great way to set meaningful new year resolutions. 

If you can't drill down to specifics, or if this year went pretty well for you, don't give up on us just yet. In today's post, I have 3 things you may consider in your new year resolutions, and you may not have thought of them before. 

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10 Tips for RD Exam Day

9/8/2018

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Whether you've never taken the RD exam or if you're quite familiar with it, these 10 tips will help you keep your nerves and take advantage of the hard work you've put in so far. 
10 Tips for the Day of the RD Exam | Bailey DeBarmore Tutoring

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Improve your Core Strength

8/15/2018

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Often when people think about getting in shape, they turn to cardio fitness. They think - if I run more, I'll lose weight. This strategy falls short in several ways - the most common cardio activities, such as running or jogging, are pretty tough on the joints, and upping your cardio leads to fat loss, but no muscle gain. Muscle is the Midas gold of exercise - the more muscle you have, the more calories you burn (even when you're not working out). 
Over the past few years, you  may have heard "sitting is the new smoking". And what makes sitting even worse? Poor posture. Staring at your phone or computer can give you tech neck, leads to rounding of the upper back and shoulders, and weakened abdominal and back muscles. The answer? Core strengthening! 
Improve Your Core Strength
Whether you have a exercise regime in place and are looking for new activities to spice it up, or want to jump right in, we'll talk about several activities that are not only great to strengthen your torso muscles, but fun, too. 

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Active Learning Techniques

8/8/2018

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Active learning techniques utilize different brain pathways to consolidate information efficiently and effectively. 

I often talk about studying for the RD exam, and I'll use it as an example in this post, but active learning techniques can be used at every stage of school and life.

The figure below shows the movement of information from resources like textbooks and study guides, to your typical type of notes, but then we go a step further with active learning. I talk about these in my post Study Tips for the RD Exam so head over there for a more in-depth description. But for now, we're going to talk about these active learning techniques in the context of studying overall. 
How to study for the RD exam

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Workout at the Park - No Gym Required

3/18/2018

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 Switch up your workout routine with these exercises next time you go for a walk in the park! | #JBTL at BaileyDeBarmore.com
Original photo by Emma Simpson on Unsplash
I've been meaning to write this post for awhile, as most of my workouts are outdoors, at a local park, with my dog! 

Jogging, walking, and hiking are great cardio activities and combine the beauty of the outdoors with improving your heart health. (Did you know even 10 minutes of continuous aerobic activity can improve your cardiovascular fitness? So get that lunchtime walk in!) 

Colleagues often talk about how bad they feel about staying indoors, working, on a beautiful day. Not only does enjoying the fresh air and being in the moment make you feel centered, but pining away looking out the window can do the opposite. 

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GreenBlender Review - Smoothie Ingredients Delivered to You

3/4/2018

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GreenBlender Review by Bailey DeBarmore (and $10 off coupon!)
Photo by Alison Marras on Unsplash
Disclaimer: This review was written in exchange for a free 1 week trial of GreenBlender, a service that provides home-delivery smoothie ingredients. The links in this post are "affiliate links", which means if you subscribe to GreenBlender via one of my links, or use one of my coupons, I will receive a small amount of compensation. If you have any questions, please let me know! Affiliate links in this post are "GreenBlender" and are bolded. 

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PlateJoy Review - Meal Planning Made Easy

2/10/2018

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PlateJoy Meal Planning Review from Bailey DeBarmore
Disclaimer: This review was written in exchange for a free 1 month trial of PlateJoy, a service that provides customized recipes and grocery lists to help you meal planner smarter. The links in this post are "affiliate links", which means if you subscribe to PlateJoy via one of my links, or use one of my coupons, I will receive a small amount of compensation. If you have any questions, please let me know! Affiliate links are starred (*)

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A Review of Diet-to-Go Meal Delivery

12/28/2017

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Diet-to-Go Meal Delivery - a review by Bailey DeBarmore
Hey there! I hope you had a very happy holiday season. With the New Year upon us, many will be making New Years Resolutions about their health - whether joining a gym, starting a new diet plan like Paleo, raw, or Whole30, or starting an at-home fitness regimen like P90x. 

Some people poo-poo on New Years Resolutions, but some are the jumpstart you need to launch yourself into a healthier you. This post isn't about New Years Resolutions or goal setting - it's about my experience with Diet-to-Go. 

If you're thinking up some goals come January 1st, I encourage you to read up on my previous post regarding setting SMART goals and the stages of change. 

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i used a food tracker for 6 months and THIS happened

10/31/2017

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She used a food tracker for 6 months and THIS happened || #JBTL || Journey Back to Lean
Background photo by Eaters Collective on Unsplash
This post isn't about a particular food tracker. I was using a mobile app and was actually a huge fan. This post is about my experience with food tracking overall. 

Everyone is different in their eating habits, and not surprisingly, people respond differently to getting a grip on their eating habits. 

Note that I said eating habits and not preferences. When I say eating habits I mean:
  • Doesn't like to eat in the morning 
  • Tends to be hungrier certain times of day
  • Forgets to eat when stressed
  • Overeats when stressed
  • Feels better/worse when eating mostly carbohydrates
  • Feels better/worse when eating mostly protein
  • Specific food rules
  • etc.

This long list is one of the many reasons there are so many "dieting" options out there, but also why so many one-size-fits-most don't always work. For example, I have more than a few friends who's stomach would really prefer they stay away from meat. But I exclaim, that's how I feel about carbohydrates! Others can't stomach the idea of eating first thing in the morning. For me, it's a must! And then I'm usually done with the whole eating thing around 4pm. 

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MugDiet: a new take on portion control

8/14/2017

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Alright, so I want to tell you guys about a kickstarter I've consulted with a bit in the past few months (gratis, no worries, not a shareholder). 
Their idea is so simple it's genius, and as a dietitian I'm going to tell you, that estimating portion sizes just doesn't work (remember my blog post on simple changes to make in the kitchen?)

From a husband and wife dynamic duo, a marathon running nurse and a guy who dropped some serious pesos, I present to you: MugDiet. ​
MugDiet
MugDiet
Their rationale? Those lean cuisine type meals typically come in around 300 calories. That's barely enough for me, let alone a bigger dude trying to lose weight as well. 

You plug in your stats and you get a different mug size then Joe Schmo next to you on the subway. What about when you lose weight? How do you keep on with MugDiet and your goals? No worries - you can trade in your MugDiet for your new size. ​

Check out their site for more info. I've worked with them to make the science easy to understand with easy flow. 2 pages on their site is all you need before you click over to their Kickstarter page. www.mugdiet.com 

I'd love to answer any questions you have. Hit me up in the comments!

​Bailey
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beginners guide to running

8/14/2017

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Did my title hook you in? Good! Now don't worry...this post is in fact about running for beginners, but more of a tell-all of my experience (second time around!) and my tips and tricks. I'll link you up to some great programs that I have used and highly recommend, as well as some products I've found to be super helpful.

This post contains affiliate links. If you purchase an item through my link, I get a small compensation, which supports the fitness and health messages I love sharing. If you have any questions, feel free to contact me.
I'm not a big fan of the dreadmill, but no judgment if that's your gig. My go-to necessities are geared towards outdoor runners, and my program and app recommendations are geared towards beginners. 

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3 simple changes in the kitchen

7/9/2017

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Every method out there to help you eat healthy serves a certain purpose. However, your approach to eating and fitness dictates which purposes you need to employ in the first place. 

Methods for an "eat to live" person will be very different than those for a "live to eat" person. Similarly, if you struggle with cravings, your best approach likely won't work well for someone who struggles with feeling hungry all of the time. 

Today I'd like to share with you 3 simple changes I have made in the kitchen.
3 Simple Changes in the Kitchen from Bailey DeBarmore at #JBTL

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staying fit in grad school

10/3/2016

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Did you open this post thinking it was going to be another bouncy six-pack twenty-something sharing her early morning 10-minute workout? So sorry if I disappointed you. 

Perhaps I should have titled it "how to stay sane while trying to stay fit in grad school". The school gym isn't very far from me - but it's not very close either. I've heard there's showers in the basement of the school - maybe I could go for a run in between classes (in the southern heat) like the girl I see everyday at lunch. PS I'm pretty sure shes running to and from her Athleta (Lulu Lemon, Fabletics) photo shoot. 

​So what am I going to talk to you about then?
Staying Fit in Grad School - While Staying Sane [Bailey DeBarmore #JBTL]
I'd like to share the conversations (arguments?) that go through my head at least weekly, if not daily as they pertain to academics, wellness, social life, and literally just maintaining function. 

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2 tips for getting to the gym

6/20/2016

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A few weeks ago I joined a new gym, had my metabolic rate tested, and had a cardio plan to follow. Over the years, I've followed various fitness regimens and can reflect back on how they meshed with my schedule, how I felt, and if they would fit in my life now. 

Right now, back pain and the desire to lean out are having a tug-o-war with my body. I'm seeing my chiropractor twice a week, but also taking it easy. I would rather workout 1-2 times a week (instead of 5) until I rebuild some strength than overdo it and be stuck on the sidelines. 

It's better to build up from where you are.
2 Tips for Getting to the Gym | Bailey DeBarmore

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the journey back to lean

6/2/2016

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Since being recognized as a Top 100 Weight Loss Blog, I find my thoughts meandering back to this side of the site more and more often. The truth is, I'm going through the same weight loss and fitness battle that you are. And yeah, I'm a dietitian. I know what I should be eating. I even know the science behind it. And I'm a certified trainer. I know how much and what type of exercise I should be doing. 

But I'm also human. I found myself in this slump because I didn't recognize the role my job as a personal trainer played in my wellness. I didn't realize how key it was to maintaining the fit persona that became so intertwined with my identity that I still feel like that fitbunny at the gym - until I look in the mirror. 

I understand how my past clients saw me. A perky, 18 year old college student ready to help them down the road to success, but without a clue what it was like to have your thighs rub holes in your jeans, to not recognize yourself in the mirror, or to try to fit beautiful curvy hips in a dress. But I have a clue now. ​

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5 Tips for Applying to Graduate School

8/6/2015

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Tips from a grad student on applying to graduate school | baileydebarmore.com

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Curb Your Cravings 

6/21/2015

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Cravings seem to take two forms with most of us. 

For some, Cravings is that friend from high school that is a whole lot of fun to go out and party with. She comes into town, calls you up, and part of you is excited, but the responsible part of you is tugging at your shirt. You know it will be a great time if you go...but that you'll probably regret it in the morning. You give in and you go, and you indulge all night long. Waking up in the morning, your head is pounding and you think "That night was not worth what I'm feeling now."

For others, Cravings is a different type of friend from high school. You see her around town every once in awhile, and it seems like her life is just like yours. Every month or so you meet for lunch, and chat pleasantly about whats new and reminsce on old times. As you're driving away, you let out a breath and think "I had a really nice time. That was great." And that good feeling holds you until next time. 

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What You Eat Matters

4/4/2015

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The old nutrition mantra "Calories in, calories out" is losing ground everyday. On the flipside, "You are what you eat" is gaining support, but probably not how you think. ​

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Registered Dietitian Exam FAQ

2/19/2015

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POST UPDATED 11/8/2017

Are you midway through your dietetic internship and starting to worry about the RDN exam? Or maybe you're a few years out from your internship and are trying to brush up on material? I have devoted time, space, and energy to including information on the Registered Dietitian Nutritionist (RDN) Exam on my website through posts, study materials, and tips. I get comments and emails with questions, and wanted to provide a place for you to reach out to me and ask comments in one spot. 

Learn about my Study Smarter Method for the RD exam to revamp your study strategy. 

I have answered FAQ below. If you have a question about my experience prepping, studying, or taking the exam, please leave a comment on this post. 
How to pass the RD exam

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5 Tips for Surviving Graduate School

2/7/2015

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Hey there, and welcome back! I'm sorry if you've been checking back looking for new posts, but life has been a whirlwind.

Prior to the New Year, I drafted up a post "5 Tips for Applying to Graduate School" and then I realized that by November/December, most students have already submitted!  
5 Tips for Surviving Graduate School    |     Bailey DeBarmore.com

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30 Minute Workout: Cardio-Weight Combo

11/24/2014

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Yes, you read the title right! I'm going to share with you my new fitness focus for November:

quick endurance circuit training
Let's break it down:
- QUICK: Only 30 minutes out of your day, 2 times per week
- ENDURANCE: These workouts boast high reps with moderate weight for muscle endurance and...
- CIRCUITS: Circuit training itself brings cardio into your weight workout so it will provide you with an endurance double-whammy

*BONUS: The constant movement of this workout and its engagement of large muscle groups can boost your anaerobic capacity, too! What's anaerobic? It is a certain process that your body uses during exercise for quick fast movements (example: 100 yard dash). Contrast this with aerobic exercise that is more like a 1-mile run.

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From Zero to Fit with TABATAs

9/27/2014

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Have you heard about working out "Tabata-style"? No?

Have you heard about circuit training? And the benefits of increasing your cardiovascular burn while strength training? (aka two birds-one stone)

If you haven't gotten the gist yet, let me outline what Tabata workouts are.

Pronounced "tah-bah-tah", tabatas are a high-intensity workout that is done in 4 minutes. Yes, four minutes. And yes it is effective. Tabatas came around after a Japanese researcher (Dr. Tabata himself) discovered that high intensity workouts x 4 minutes versus moderate intensity workouts x 1 hour were incredibly more effective at improving both your aerobic (think: jogging) as well as your anaerobic (think: sprints) fitness.

Tabata is a way of structuring your workout and has no limits on what movements you can incorporate. They are great with large muscle movements (using your chest, back, or legs) because engaging such a large muscle group also incorporates smaller groups. More muscles working means more burn and more muscle built.

Zero to Fit with TABATAS - Bailey DeBarmore

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Quickies: What if Exercise Were More Fun?

9/4/2014

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Has your school or place of work ever done a "stairs" contest where everyone commits to skipping the elevator and taking the stairs instead? I know that I typically feel better when I make that choice, but sometimes its daunting and simply the last thing I want to do.

This group in Stockholm, Sweden took it a step further! They hypothesized: would people choose the stairs over the elevators if it was fun?

Watch and find out!
Do you know of similar events? Post below!

-Bailey
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5 Ways to Change Up Your Workout

9/4/2014

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5 Ways to Change Up Your Workout    |    Bailey DeBarmore
Do you feel stuck in a rut with your workout?



Have you scoured magazines and Pinterest looking for exercises to try, only to realize maybe they're not for you?


Here's five tips to change up your workout
without trying anything drastic.

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  • Home
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