This first time I went on a paddle board, I was hooked. I just knew I wanted one! Unlike kayaks or canoes, you can stand, sit, or lay on your board. You can even do exercises and yoga on it! Ready to purchase, I headed to the internet, and wow, I was overwhelmed with the choices! One of the first decisions I needed to make was whether to get a hard paddle board or an inflatable paddle board.
Inflatable Paddle Boards vs. Hard Paddle Boards: Which Should I Choose?
The inflatable paddle board sounded much more convenient. It came in a backpack, and I could just throw it in my trunk and go! With a hardboard, I was worried that I wouldn’t be able to lift the hard boards over my head and onto the roof of my car. Then, I would have to make sure it was secure! I also knew that if transporting the paddleboard was too cumbersome, then I would end up never going. I didn’t want my paddleboard to just sit in my garage untouched.
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Paddle Boarding on an Inflatable Paddle Board with my Daughter
Because of convenience, I wanted an inflatable, but I was hesitant. Could an inflatable be as durable and as stable as a hard paddleboard? I mean, am I going to be stranded somewhere with a punctured inflatable? And if convenience was my goal, then how difficult would blowing up the paddleboard be? Would blowing up the paddleboard be just as difficult as attaching a hardboard to my roof?
Waiting on the board to finish inflating. I don’t have to do anything while it inflates with the electric pump on auto! Notice we have attached the cupholders. iROCKERs have cupholder attachments!Doing a plank on the iRocker inflatable paddle boardMy son standing on the iRocker inflatable paddle boardI love my inflatable iROCKER Paddle Board!
My 7 year-old relaxing on the paddle boardExploring an island while paddle boarding
Lacy Ngo, MS, RDN is a dietitian who focuses on mindful living and mindful eating. She is also the author of several books, including The Nourishing Meal Builder. In her books, she talks about how she lost 50 pounds and shows other’s how to do it too!
When you begin a health journey, one of the first questions you need to ask yourself is “where to get reliable nutrition information?” Some of the best resources are often organizational websites like The American Heart Association, or the Heart 2 Heart Foundation, or from websites and books written by a registered dietitian. Here is why…
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Note this is in the United States, some other countries actually use the word nutritionist for what we call a dietitian.
A registered dietitian (RD), also called a registered dietitan nutritionist (RDN), by definition, is considered the expert in the field of nutrition science. The term registered dietitian is regulated much like the terms doctor or lawyer. The terms nutritionist and health coach, however, are not regulated and has a more general meaning. In other words, you are not allowed to call yourself a doctor unless you are a doctor, and you cannot call yourself a registered dietitian unless you have completed all the academic and professional requirements to become one. Whereas legally, anybody can call themselves a nutritionist or health coach.
Dietitians, nutritionist, and health coaches can all bring something to the kitchen table, but you will need to do research to determine what credentials a health coach or nutritionist has. Some health coaches and nutritionist will have some formal training or some type of certifications, while others will not. Dietitians will also have different levels of knowledge and experience, but when you see an RD or RDN beside someone’s name you will know that they have obtained the following education…
Requirements for a Registered Dietitian
So what are the requirements? Is there some kind of certification you need to be a registered dietitians?
While there may be some types of short programs you can take to become a certified nutritionals, it takes years to become a registered dietitian.
To become an Registered Dietitian you must:
Complete a Bachelors Degree at a college accredited by the Commission of Accreditation of Dietetic Education. Some of the required courses generally included are:
Microbiology
Medical Nutrition Therapy
Biology
Chemistry
Organic Chemistry
Anatomy and Physiology
Evidence Base Nutrition
Human Nutrition and Metabolism
Nutrition Counseling
and more
2. Complete 1200 hours of a competitive internship (The internship is usually completed in hospitals, community service agencies, medical clinics, etc)
3. Pass the CDR Exam
Once you have received your Bachelors Degree AND completed the intensive internship program; then, you must take an intensive exam.
4. In addition, by 2024, all register dietitian will be required to have a master’s degree as well. Many RD’s already do.
5. Throughout their career, registered dietitians must complete Continuing Education Units to keep their registered dietitian credentials and stay up-to-date in nutrition science.
So when you are looking for nutrition information online or in books, you can see why it is a plus when the information comes from a registered dietitian. I want to preface here that just because an RD is considered the expert, doesn’t mean you can’t get great nutrition information and advice from non-dietitians. People who have a passion for nutrition or people who have discovered something that works for them can write insightful nutrition books, and not all dietitians are created equal. What you do know when you see the RD or RDN beside someone’s name is that they have had years of extensive education in nutrition.
Many health and wellness enthusiasts, nutritionist and health coaches have done extensive research on their own and have valuable information, but if you are getting advice from non-dietitians, I would recommend looking for the following:
Are they getting their information from a Registered Dietitian? Are they seeing what multiple registered dietitian have to say about the topic before giving advice?
Do they know when it is time to refer their clients to a registered dietitian? Many informed people have general nutrition knowledge, but when a client or customer needs medical nutrition therapy; then, your client may need a dietitian. Dietitians are trained in nutrition as it relates to diseases, drug-food interactions, tube feeding, enteral nutrition (nutrients through the veins), and various other medical conditions. These topics can get complicated and even be dangerous if incorrect information is given.
For example, someone may tell a client to eat more bananas because bananas are healthy, after all, BUT if a person has kidney failure and is on dialysis, too many bananas could put someone in the hospital or worse!
Lacy Ngo, MS, RDN is a licensed registered dietitian with a Masters of Science in Human Nutrition from Clemson University. Lacy is also the owner of Mindfulness in Faith and Food, LLC and author of several books including The Nourishing Meal Builder.
Registered Dietitians, Nutritionists, and Health Coaches: What are are the differences?
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Evidence-based list of foods that boost mood, reduce anxiety; support the immune system; promote cognitive function,; and reduce the risk of chronic disease. Plus meal builder cards are provided to help you build healthy meals with foods from the list.
Healthy Pesto Salmon Recipe from registered dietitian, Lacy Ngo: Super easy and healthy; packed with antioxidants, omega-3s, fiber, vitamins, and minerals!
What makes this Pesto Salmon Healthy?
First, you get the insanely nutrition pesto! Since this pesto is made with dark leafy greens, nuts, nutritional yeast, seeds, garlic, and extra virgin olive oil, this pesto is full of protein, antioxidants, omega-3s, monounsaturated fat, fiber, vitamins, and minerals. Then you add the salmon to make the ultimate healthy pesto salmon recipe…
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Then you have the Salmon!
DHA Omega-3, which is the biologically active form of Omega-3, is not found in many foods. That is why salmon is special. Yep, Salmon is a great source of this DHA Omega-3. While some of ALA is converted to DHA and EPA in the body, the amount is low. Therefore, it is beneficial to get DHA Omega-3 in our diets as well.
Lacy Ngo is a registered dietitian and owner of Mindfulness in Faith and Food, LLC. Ngo is also the author of several books including The Nourishing Meal Builder. You can find Lacy Ngo quoted in many media publications, including including Parade Magazine, The Healthy, VeryWell, Eat This, Not That!, and CN2 News.
When you are looking for a healthy option, you usually want the meal to have at least one of the follow nutrients: antioxidants, omega-3s, monounsaturated fat, fiber, vitamins, and minerals. This healthy pesto recipe contains ALL of these!
Here is the nutrient breakdown for this powerful pesto.
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Dark Leafy Greens
You will notice one of the ingredients is dark leafy greens. It doesn’t matter which kind; in fact, I recommend using a variety of greens. Dark leafy greens contain Herculean antioxidants. These anti-inflammatory antioxidants have been shown to reduce the risk of chronic diseases, cancer, Alzheimer’s, and dementia; promote brain function; support the immune system, and even help with mood and mood disorders. Dark leafy greens area also great sources of crucial vitamins, minerals and fiber.
In the picture and video in this post, I used a combination of kale and spinach.
Nuts
Again, I didn’t specify which nuts because a variety of nuts is beneficial to our bodies. Nuts contain healthy fats, polyphenol antioxidants, and fiber. For this recipe, I used walnuts. Walnuts are a good source of ALA Omega-3s as well.
Nutritional Yeast
Nutritional Yeast not only adds a nice cheesy flavor to this recipe, but also contributes many beneficial nutrients. It contains antioxidants and vitamin B12 and is a complete protein. Nutritional yeast is a good source of Beta Glucan fiber as well. Both, protein and fiber are super filling. Beta glucan may offer protection against heart disease and some forms of cancer, and according to research, may even help reduce symptoms of seasonal allergies.
Seeds (Flaxseed, Chia Seed, Hemp Seed)
These three seeds are packed with nutrients like fiber, ALA Omega-3, antioxidants, protein, and many vitamins and minerals. So, we have, yet again, another great source of protein and fiber! Did you notice this recipe has four great sources of fiber! Talk about one filling Pesto sauce! I quickly feel full and satisfied whenever I eat this Healthy Pesto!
Garlic
Garlic is a great good source of vitamin C, Vitamin B6, Manganese, and Selenium. This flavorful herb is also a prebiotic. A prebiotic promotes a healthy gut by feeding the good bacteria in your GI tract. Garlic also promotes a healthy immune system and may even have anti-viral properties.
Extra Virgin Olive Oil
EVOO is an excellent source of a healthy monounsaturated fats called oleic acid as well as antioxidants. EVOO also contains another healthy nutrient we talked about earlier, Omega-3s.
2 cups of Dark Leafy Greens, washed (Ex. Spinach, Kale, Arugula, Mustard Greens, Collard Greens, Turnip Greens)
1/3 cup of Basil
1/3 cup of nuts (Ex. Walnuts, Almonds, Pistachios, Cashews, Pine)
¼ cup of seeds (Ex. Flaxseed, Chia Seed, Hemp Seed)
½ cup of grated Parmesan
¼ cup of Nutritional Yeast
2 cloves of fresh garlic
½ cup of olive oil
1 tsp of lemon juice
¼ tsp of salt
¼ tsp of black pepper
Instructions:
Combine all of the ingredients in a food processor.
Blend the ingredients until the consistency is creamy. If the sauce is not “liquid” enough, you can add more extra virgin olive oil.
Eat the pesto warm. Heat the sauce on medium heat for about 2 minute or until it is warm, either in the microwave (in a microwave safe bowl) or in a pan on the stovetop. Be sure to stir continuously if you are heating the pesto on the stovetop.
Use this healthy pesto recipe on top of pasta, pizza, chicken, or salmon. You can even eat it as a dip with chips or crackers or add it to a grilled cheese sandwich.
Healthy Pesto Recipe: Nutrient-Packed Power Pesto; Perfect on pizza, in pasta, on salmon, or as a dip.
Lacy Ngo, MS, RDN is a registered dietitian and owner of Mindfulness in Faith and Food, LLC. Mindfulness in Faith and Food, LLC focuses on how to live your healthiest, happiest, most meaningful life through faith-based mindfulness and evidence-based nutrition. Ngo is one of the top experts in faith-based mindfulness and nutrition and also the author of several books including, Mindfulness in Faith and Freezer Meals, The Nourishing Meal Builder, and Faith, Mindfulness, & Nutrition. You can also find evidence-based nutrition articles, recipes, convenient healthy snack lists, and faith-based mindfulness techniques on her blog, Mindfulness in Faith and Food.
