Megan Nechanicky

I was contacted many times this past week to help guide people with career ambitions in the health field. It’s been fun and yet a bit overwhelming to think back to the beginning of my journey and reflect on where I am today. My journey has not been always easy and hasn’t come without sacrifices, a lot of hard work, patience and support. I had a dear friend from the very beginning always telling me to enjoy the journey and not just focus on the end. Being a very goal-oriented person, this is extremely difficult advice for me to follow, yet so important.

 
My college years were spent on the Schuylkill River in Philadelphia where I logged countless miles of rowing with my teammates on extremely cold, dark and early mornings. I was also pursuing a degree in food marketing and was not really sure what I would do. I had a passion for health, nutrition and exercise, but had no clue where that would lead me.

 
Graduation led me straight back to my childhood home on Breckenridge Place (not exactly the place a recent grad envisions), a suburb of Washington, DC.  My primary focus was determining what I wanted to do for a career and figuring out a way to achieve it.  I enrolled at the community college and began taking science-focused courses knowing I would pursue an advanced degree in the health field. While back at home, I immersed myself into the sport of triathlon and spent all of my free time in the pool swimming, on the road biking or on the trail running.

C&O Canal in Maryland where I do almost all my running.

Combining my goal of an advanced degree and new love for triathlon, I journeyed to San Diego, the birth-place of triathlon, to begin a dual master’s program in exercise physiology and nutrition.  Most people would imagine my time was spent surfing, swimming or sitting in the sun, however the majority of my time was studying in a Starbucks. Hundreds of note cards and three extremely long years later, I graduated with two advanced degrees.

My favorite spot for all things sporty in Del Mar, CA.

My time in California was anything but sunny, especially the day I found out my post-graduation plans weren’t happening. Following graduation, my plan was to go straight into a year-long dietetic internship on the east coast, which would complete my requirements for becoming a registered dietitian. So in April, one month prior to graduation, I found out I wasn’t selected for a program and was devastated.

 
I did have a “Plan B” if the internship didn’t happen and that was to work for the First Lady’s Let’s Move! initiative, focused on the elimination of childhood obesity. Once I graduated in May, I again moved back to Breckenridge Place and spent the entire summer making my back-up plan a reality. Through networking and extreme determination, I landed a job with the President’s Council on Fitness, Sports and Nutrition.

I’ve been with the President’s Council now for a year and a half and work on the Let’s Move! initiative every day. I’ve had multiple visits to the White House and take part in many of the events with the First Lady to educate kids and adults on the importance of being active and eating healthy. I’m also halfway through my dietetic internship, which I reapplied for last year, and will be a registered dietitian by the end of 2012.

At the White House Jumping Jack event.

My journey has not been short, has not been easy and has not always been clear. However, my journey has been gratifying, has been unimaginable and most of all has only just begun!

Have a lot on your plate these days? Ever wonder how you can make diet changes with so little time to focus on it? Since March is National Nutrition Month, I thought I’d give one of my favorite nutrition secrets.  The question I’m asked most often is, “how do I lose weight?” So if you’re wondering this very question and don’t have time to revamp your entire diet, this tip is for you!

 
To lose weight you must consistently eat fewer calories than you burn. To eat less calories, simply reach for a smaller plate. I know this sounds easy and it is, remember it doesn’t have to be a constant struggle to be at a healthy weight.  This tip, if followed, will produce big weight loss results.

 
Dishware has always been important in my families dining experience. I have a Martha Stewart-inspired Mom who is always switches her dishware every season and/or holiday. She has a whole basement storage room filled with boxes labeled “Valentine’s Day”, “Christmas”, “Summer”, “Easter”, etc. and filled with themed plates, bowls, glasses and mugs. They’re all beautiful, and I’ve become accustomed to eating on continually changing dishware. The one constant in my dish selection is always choosing the smaller sized plate, bowl, glass or mug.

A sampling of some of the Nechanicky dishware.

I usually eat ice-cream in a very small cup or pasta in a cereal-sized bowl. These are two foods must people eat in large quantities and can add up to a lot of calories.  I’m still working with my family on this very concept, and certainly my Mom who currently loves her Easter polka dotted plate. Try out this tip for the month of March and see if you’re stepping up to the plate (or scale) a little lighter.

Post play in my tennis whites.

Ever since starting my dietetic internship in October, I’ve felt like a juggler in the circus. I’ve been working desperately to keep all my balls (or jobs) in the air while not letting anything drop. I was working 7 days a week, and spending my weekends either volunteering in the community, giving presentations or work on assignments. I would arrive back at the office or hospital on Monday morning feeling like it was the middle of the week and wondering if I ever get a break.

 
I knew this schedule would be nearly impossible to maintain for the next year, so I decided to give myself Saturdays off. I was thrilled when the next Saturday rolled around and I would have what I like to call “Megan Time”. To my surprise, I found myself not knowing what I even liked to do. To me running errands, washing clothes and fitting in my daily workout does not classify as “Megan Time”. I asked myself the question, “What would you really like to do for enjoyment”? After some reflection, I decided I wanted to play tennis.

 
I played a little tennis as a child and would go to a few summer camps and took some lessons here and there. What I remember most was playing the game Queen of the Court and always wanting to win so I could receive the prize….a can of soda! This was a big deal since my mom never allowed soda in our house.  Since childhood, I picked up a racquet again a few years ago while living in San Diego and played with a girlfriend after morning swim practices. We were at the perfect skill level for each other and loved our “Ladies of Leisure” mornings. Being back on the east coast, I haven’t thought much about getting back into a tennis playing routine.

 
Since I now decided I wanted to play, I had to find my way to a court. I looked up winter programs in my area and quickly found there were many possibilities. I settled on a Thursday evening beginner skills program at Georgetown Prep High School and was excited to once again sport my white pleated tennis skirt. When Thursday evening came, it took everything in my power to actually get to the lesson. I was tired, it was cold, and the only thing I wanted to do after work was drink a Starbucks and relax at home.

 
Following the first class, I was hooked! Having a great instructor, being around new people and learning a semi-new skill felt exhilarating. I hadn’t smiled as much as I did that night in months. I've returned to lessons each week and was thrilled last week when we had the chance to play Queen of the Court. This time around I wasn’t playing for the soda, but for the sweetness of competing and doing something that brings me pure enjoyment.

My favorite de-stressor.

Give a heartfelt gift to yourself or loved one this February 14th. Here are a few heart-healthy suggestions:

 
1. Heart-Healthy Breakfast- Start your day with a bowl of oatmeal topped with fresh berries, slivered almonds and a touch of brown sugar. Whole grains (oatmeal) and omega-3 fats (almonds) are known to be heart-healthy foods.

 
2. Heart De-Stresser - Relieve your stress level by taking a timeout. Plan a vacation, weekend getaway or just some time to breathe.  Not everyone has the time or funds to take a vacation, but just a simple Starbucks chai tea does the relaxation trick for me.

 
3. Heart Pumper- You have to work your heart to keep it strong. This February challenge yourself to find a new exercise routine—join a class such as yoga, dance or tennis. Need someone to help you get started? Schedule a few sessions with a personal trainer who can design a workout plan for you.

 
4. Heart’s Desire- It’s not truly Valentine’s Day without chocolate. To add a healthy twist, make your own dark chocolate-dipped strawberries. Dark chocolate has been shown to be good for the heart and you certainly can’t go wrong with all the vitamins and minerals in berries.

 
Your heart is the most important muscle in your entire body so take great care of it this day and every day.

My new favorite food product to hit supermarket shelves is Wallaby’s Greek yogurt. I’ve been a big fan of their yogurts for some time—I love the smooth texture along with the great rich taste. I throw one in my bag as I head out for work  and top with granola for a quick and healthy lunch. Try one of their four flavors or just try them all— you'll love them too!