Melanie Day:
Hey everybody. It is your favorite stylist. It is Melanie Day here with You've Got Curls and Hair Loss Center and as always, sharing the right information and factual information about hair care, skin care, and living a healthier lifestyle. And on that note, have a very special guest today, um, Raven Barleston. Hey Raven.
Raven Barleston:
Hey, how are you?
Melanie Day:
I'm good. I'm good. Struggling a little with the allergies, but you know, that's just exactly what we do here, <laugh>. Yeah. So I appreciate you so much, um, for taking your time out cuz you're a very busy, uh, student. And tell us a little bit about yourself and what your program is.
Raven Barleston:
Yeah, so, um, I am 23 years old from Lexington, Kentucky. I, um, played sports my whole life. Started out playing basketball, eventually went into volleyball, uh, continued volleyball up until college. So I played at Northern Kentucky University. Okay. Um, I also graduated with a exercise science from there, or a bachelor's of exercise science. Um, I was one of those people that started out wanting to do like physical therapy, um, anything like that. But I was also a student athlete there on the volleyball team. So my athletic career also like sparked my, um, passion for nutrition. Okay. So now I'm a diet tech student at the University of Kentucky. And yeah, I'm in my senior year, so I'm super excited. Um, I start my internship next spring, so I'm closer to graduating.
Melanie Day:
<laugh>. Yes. So with, um, with the registered dietician program, like where do you see yourself with that?
Raven Barleston:
Um, right now I hope to be like working clinical, so I'm interested in like pediatric or oncology nutrition.
Melanie Day:
Okay.
Raven Barleston:
Yeah. I love working with kids and I don't know, I know my passion is just helping other people, so
Melanie Day:
Yes. Well we, we need more people like that, so that's really good. You mentioned that, um, what really got you interested in, um, health and nutrition was being a student athlete. Yeah. So what were some of the, the struggles or some of the things that you went through as was being a student athlete?
Raven Barleston:
Um, during my, or while being a student athlete, I was one of those people that I struggled with disordered eating. Um, so I think that was like one of the biggest struggles for me. Um, I was one of those people that kind of went through it silently. Like I, my family kind of knew, um, but I never really like opened up about it mm-hmm. <affirmative>. Um, so it wasn't until after, uh, my athletic career that I really like tapped into, um, intuitive eating or just like, really like feeling my body with what it needs. Um, yeah.
Melanie Day:
Okay. Yeah, I'm I'm taking notes when you're saying that. So for those of, for those of those, for those, uh, individuals that are listening, um, what exactly is disordered eating? What do you mean by that?
Raven Barleston:
Um, it could be like calorie counting, um, restrictive eating, um, could relate to body image and like, um, or like weight control, weight management behavior, stuff like that.
Melanie Day:
Okay. Cause I find like certain, my husband and I, we kind of talk about this all the time, but there's certain sports that kind of create that atmosphere. It
Raven Barleston:
Really was. Yeah.
Melanie Day:
Yeah. So was that a thing for you with the sport?
Raven Barleston:
Um, yeah, it was a little bit of like a sport related pressure. I guess Whenever you play a sport you're like, oh, like I wanna have a certain type of physique. So that kind of could really get into your head. Um, yeah. Just like the sport related pressures.
Melanie Day:
Okay. Yeah, cuz I know this is, um, you know, can be kind of like a sensitive topic, so Yeah. Especially, and I'm, I'm very happy that you're open about talking about it and sharing your experience because this is something that is needed. Yeah. There's a lot of people that struggle and like you said, yourself kind of struggle in silence and especially when it comes to like, um, black and brown, that is something that we hear in our community that like, well, we don't really have that issue.
Raven Barleston:
Right, right,
Melanie Day:
Right. Was that something that you heard quite a bit?
Raven Barleston:
Um, I don't, I think just, just like you said, like as being a black and brown, like we don't really struggle with that, so it's kind of like just put off into like put a set aside. I don't know, just really tapping into, I don't know, I feel like we struggle as well, so.
Melanie Day:
Yeah. Yeah. Yeah. And I intuitive eating that is something that's kind of like, um, like a trendy, I don't wanna say like a trendy term, but I've heard it more and more. There was another, um, actually she was a, um, massage therapist body work. Um, and that was something that she struggled with in her earlier years. And so she kind of got into coaching and her coaching was, um, mindful eating and what that meant and everything like that. And just kind of tapping in into the intuitive side of eating. So I appreciate, you know, you sharing that. And then in regards to, um, your story as far as being with registered dietician mm-hmm. <affirmative> and the oncology part, that is, that, that is something that's very personal to me because there has been, and there is individuals in my family that are currently going through cancer treatments and things like that. And sometimes, you know, they say that food is the best medicine, you know. So your, with your research with school, what have you seen with that?
Raven Barleston:
Um, you know, I'm still kind of learning about the oncology nutrition. I haven't really done a lot of research on it, but just by like shadowing, like you said, your nutrition is so important at that time, your body's going under like so much stress. So just really, um, seeking out a dietician, working with a dietician, uh, with your nutrition is important.
Melanie Day:
Yeah, yeah. Yeah. The conversation though, because sometimes it's, um, and correct me if I'm wrong, but when it comes to nutrition, a lot of western doctors aren't really taught about nutrition mm-hmm. <affirmative>, but factual or not so much?
Raven Barleston:
Um, like what do you mean, sorry.
Melanie Day:
Well, like in the sense of when it comes to health and nutrition, like from what I've heard, they don't get a lot of clinical hours when it comes to nutrition. It's more of like, oh yeah, we'll kind of push pills and do all this stuff. But sometimes things can be reversed with good nutrition, especially for taking certain medications.
Raven Barleston:
Yeah. And I think that dieticians are definitely under look, under lookeded, like, um, just from learning in school. Like we need more dieticians to speak up and um, just like really step in in the healthcare field. Yeah. Really connect with other healthcare professionals and yeah.
Melanie Day:
So what would you say the role of a dietician would be? More of an advocate?
Raven Barleston:
Um, yeah, I mean we are like the nutrition experts, so we should have like the say when it comes to, uh, their nutrition from day to day basis. Um, and yeah.
Melanie Day:
Okay. Okay. So nutrition experts. So for college student, because that's what we're kind of focusing on today and every, everyone talks about like the freshman 15, 20, 25 and sometimes it takes a while <laugh> for Yeah. For that to, to kind of change. Yeah. How would you, what advice would you give to students that are, you know, freshman or sophomore? What advice would you give to them As far as nutrition and just eating healthily?
Raven Barleston:
Um, I would first say not to overcomplicate it. Um, so that means create a balanced meal. So protein, a carbohydrate, vegetable or color through your vegetables or fruit and then a fat, um, don't think too much about it. And then I would also say to always pack a snack, um, where we as college students are always on the go, so having something in hand is also great. Um, let's see. And also staying hydrated throughout the day, my water bottle is my best friend. You saw it whenever I on, so staying hydrated, um, if you're like me and you are not a fan of thinking about where you're going to eat from day to like, I don't know from day to day, maybe meal plan, um, I also know this helps save time and, um, save more money as well. So yeah.
Melanie Day:
Okay. But I wanted to kinda share, I'm gonna share this my screen because this is where we got our topic. So this is you <laugh>.
Raven Barleston:
Yes,
Melanie Day:
Yes. So I, I love this photo of you, but it's food freedom is a form of self care. So can you explain why you posted this and what went into your post when you did this?
Raven Barleston:
Yes, absolutely. So just to be complete vulnerable, this was something, I guess food freedom is something that I struggled with. Um, when eating out I would think about like how to adjust to meal to become way more healthier or stay in a certain calorie range. Too much energy to think about. So I just haven't really learned to like, enjoy family time or friend time. Going out to eat and knowing that one meal isn't going to set you back from nutrition or fitness goals. Um, I think that when it comes to, like, I think I said something about trusting your body. So if you go to eating out and you're already preparing yourself to eat a certain amount, how can you ever learn to like, trust your body, listen to your hunger cue, like hunger cues or like your fullness. So that's what I really meant by that post.
Melanie Day:
Okay. Yeah. Yeah. I love that food freedom is a form of self care because everybody is on this self care kick right now. Yes. And self care is different for, for different people. Right. And I, I love this thought food freedom is the form of self-care. Now I do know, like for myself mm-hmm. <affirmative>, um, when I do eat certain foods you do kind of, it is, you know, sometimes you might have like a different taste in your mouth, like when you're Yeah. When you're full <laugh> or it just, you know, it's just like, I don't, I dunno how to, I don't know how to explain it, but it's just, your body just kind of tells you like, hey, we're done. We don't, we don't eat anymore. Yeah. Um, it, it doesn't, or food doesn't taste the same. Yeah,
Raven Barleston:
Yeah. Right. If you Yeah, that's
Melanie Day:
True. Yeah. Food doesn't taste the same anymore. So what else would you share with your fellow undergraduate students? Or just, you know, students in general?
Raven Barleston:
Like advice tips?
Melanie Day:
Yeah. Like if, you know, like if you were, if you were talking to like a 16, 18 year old raven, like what would you tell her?
Raven Barleston:
Um, not nutrition or fitness related, I would say to just be yourself, uh, not to worry about what other people think of you. Um, that there's so much beauty in like finding your own passion and dreams so, and running with it. So I would definitely say that um, someone is always gonna have something to say regardless of what you do. So like my mom says, whatever brings you peace, do it.
Melanie Day:
Yes.
Raven Barleston:
Um, <laugh> and then, um, nutrition wise, I would say that the scale doesn't define your worth. Um, I think think that we live in a society that like glorifies smaller bodies. Yeah. So I just would say like just embrace, um, or try to accept your body for what it is and embrace the changes. Um, health to me like doesn't mean have anything to do with weight. Uh, for me it's more like your mental health, physical health, how I'm feeling myself from day to day. Do I have healthy relationships with friends and family.
Melanie Day:
So yeah. Those are all good pieces. We're gonna have to, um, these are nice quotes. Yeah. It doesn't define your worth. Embrace the changes. Um, mental health, I love all of that because I think recently in the news they were talking about the bmi, the BMI chart.
Raven Barleston:
I wish I would go away
Melanie Day:
<laugh> and, and what that means. And you know, it's like for a lot of us, and you can gimme the rundown on it cause I don't know all the tech, the technical terms behind it. But basically if you were to go to the doctor and they're measuring you based on your weight, your height and all of that, you would always fall on the OR individual like you, I would fall on the range that would say, oh well I'm overweight mm-hmm <affirmative> and then in reality I'm not. Yeah. Explain what the BMI chart is.
Raven Barleston:
Um, so the BMI chart puts you in a category based on your weight. Um, so there's underweight, normal, overweight, obese, whatever that means. Mm-hmm. <affirmative>. But I just think it is just something that should be just gone. I don't, I doubt that it ever will be, but anyone, I don't know. There's so many things that could go into your weight. Um, if you have more muscle mass oration, I don't know. It just doesn't tell you your health to me.
Melanie Day:
Right. Yeah. And you said something interesting about muscle mass. So, um, you know, there's been a lot of sporting events, obviously, you know, Serena is queen. Oh Queen. She has a goat of a lot of things. And so I've been watching her, um, her last few games, uh, with the US open pure muscle. Pure muscle. Right, right. And I didn't realize that when you have a lot of muscle in your system, it could also affect your creon levels. Did not know that. You know, did not.
Raven Barleston:
Yeah.
Melanie Day:
Yeah. I did not know that either because it's like, um, or and that's just because of personal experiences that I know of. Right. But it's interesting like when you go to the doctor and you have these conversations and you're like, Hey, yeah, you know, I'm working out, I'm doing this, I'm taking this supplement, that supplement. Okay, well you know, it can have certain reactions with your body or your body. Body is filtering certain things out for your kidneys or your liver. So with a lot of podcasts, um, that I've been listening to recently, a lot of athletes are kind of like you. Like they're really in tune to their bodies mm-hmm. <affirmative> and kind of, you know, taking different, not, I don't wanna say taking different things, but they're um, they're doing different approaches when it comes to their health.
Raven Barleston:
Yeah. Um, I think that the, going back to like the weight, um, whenever you go to the doctor bmi, I think that we should be able to decide like, Hey, I don't want my weight taken. Like I'm not here for you to take my weight. I'm here for maybe something else. Cuz then it becomes a weight centered like appointment and I don't know,
Melanie Day:
Is that a thing? Can you ask them not to take your weight?
Raven Barleston:
I don't know. I'm just thinking about that. <laugh>. Okay. I think that in school I learned that it was like, it can be a topic of discussion or some hosp or some in some states, like they're trying to push for that or something like that
Melanie Day:
Really.
Raven Barleston:
But Yeah.
Melanie Day:
Cause that is the first thing that they search you out with is like yeah. Get on the scale, you know, make sure you don't have any extra baggage with you. Right. And it's in kilograms a lot of times, so I'm like, okay, I don't know how to convert <laugh>. I dunno, metric.
Raven Barleston:
Right.
Melanie Day:
We don't do metrics here in in in us. Everybody else does except for Americans. Mm-hmm. <affirmative>. So I have to try to convert the, the grams or kilograms and then I'm like, oh well it's completely different than what it was when I was at home.
Raven Barleston:
Yeah, exactly. I just think, yeah, you should be able to take.
Melanie Day:
Huh. That's a good point that, that and once again, I think that makes me think about being an advocate for yourself. Mm-hmm <affirmative>. Absolutely. And knowing the rules to break the rules type of thing. Um, what's allowed, what's not allowed. Like it, what, what does it matter if you know my weight
Raven Barleston:
Right? Yeah.
Melanie Day:
Huh.
Raven Barleston:
Especially as like black and brown, like you said, like be an advocate for yourself.
Melanie Day:
Yeah.
Raven Barleston:
Ask more questions whenever you have an appointment.
Melanie Day:
Yeah. And a lot of times, like when you see someone in a white coat, it, it could be intimidating. Yeah. You know, cuz you guys go to school for a long time.
Raven Barleston:
Yeah.
Melanie Day:
He's like, yeah, no, yeah, you do. You guys go to school for a very long time and you know, a lot of things. And so sometimes it could be intimidating sitting in an office and you don't always know the questions to ask. Yeah.
Raven Barleston:
So
Melanie Day:
As a student that's maybe on campus or that's in school that goes to the clinic or you know, goes to a doctor, how can they be an advocate for themselves?
Raven Barleston:
Um, like I said, ask questions. That's like, I don't know if you, if it's on, there's no such thing as a dumb question. I feel like when it comes to having an appointment, um,
Melanie Day:
What type of questions should they ask?
Raven Barleston:
I, it just, I don't know. It depends on like what they, what their appointment is for or is there someone else that I can go see like
Melanie Day:
Yeah. If it's like their first appointment and you know, maybe they're, you know, just trying to have like their first physical or something like that. Yeah. And they didn't know that they say like for instance, um, someone who's diabetic, you know, they might be type one or type two diabetic, probably more than likely type one if they're in college Yeah. Type one diabetic. Um, we know that's usually genetic or autoimmune related sometimes. Right. So what in nutrition that, and that's another part. I have a family full of diabetics and it's very food centric. Mm-hmm. <affirmative>, you know, it's obsessive sometimes because while you're eating, you're thinking about your next meal <laugh>. Yeah,
Raven Barleston:
That's true. Yeah. Definitely. When definitely diabetic, consistent meals throughout the day. Um, you do not, I think the biggest thing I hear with diabetics is that you have to cut out carbs. No,
Melanie Day:
That's not true. Okay. Let's talk on a speak one. It, no,
Raven Barleston:
You don't have to cut out carbs. You just have to have a consistent amount throughout the, or like a consistent amount throughout the day. So, or throughout each meal. So that means that for breakfast you don't wanna have like be very high carb and then your next meal, like low carb, your blood sugar is dropping up and down. Yeah. So each meal just needs to have a consistent amount of cervix.
Melanie Day:
Okay. It does. And like I said, this is very personal to me because I do have a lot of family members that have, you know, type two and type one diabetes. And so seeing it firsthand because the emotional struggles, cuz it affects you psychologically because your, your your, your mood swings are up and down because of the, the sugar levels. Right. Cause I know like for me, like with some friends and family that you know, that I have is, it's, it's really stressful to think about the carbs. Like you go to a restaurant, can I look at your menu please? Okay. Let me see how many grams this is. You're going up to gold star to McDonald's or something. You're a kid and you're with your friends and that's like the last thing you wanna do. Right. Think about like, how many, how much do I need for the day? Um, do they talk about that in school or I don't know if you've touched on it yet, but how to make it the process a little bit easier.
Raven Barleston:
Um, I guess when you're going out to eat, maybe still focus on or just focus on like the, like a balance I guess. You can't really do that. Um, maybe the type of carb that you're choosing, like more whole grains. Um, or like fruits and vegetables. Just like, just focus on the basics I guess. Okay.
Melanie Day:
So basics would be like, um, fruits and veggies.
Raven Barleston:
Yeah.
Melanie Day:
Some fruits have a highest sugar, have a high, like have a higher sugar content like an apple, like a red apples.
Raven Barleston:
Right. So I know like a serving for a diabetic, someone who has diabetes is like a small apple or half of a banana. It just depends on like your calorie range throughout the day.
Melanie Day:
Okay. Yeah.
Raven Barleston:
When it comes to fruit, like Yeah.
Melanie Day:
Yeah. There's a lot to learn. There is. And that's what makes it hard.
Raven Barleston:
Yeah. Now I'm interested in learning more about diabetes
Melanie Day:
<laugh>. Yeah. See I'm getting the wills turning. I mean especially at UK they have the whole um, um, I forget the name of that branch mm-hmm <affirmative> there UK just for diabetes studies. Right. Um,
Raven Barleston:
Okay.
Melanie Day:
But it's barn, barn stable. Think it's barn tables research. But yeah. Because it is something, and you think about it, it's just like sometimes like your body metabolizes food so quickly mm-hmm. <affirmative> or like you ate something and you got that I, and then I hitching you just alp you know you're out. Yeah.
Raven Barleston:
Like
Melanie Day:
Your sugar, your blood sugar drops and you're just like, I'm so tired. Or you become hangry. Me. It's like, like I said earlier, it's like I promise I ate but I was sleepy. I'm like, oh my goodness. Like I, I had like a five ounce piece of salmon and some rice, you know, and tomato. Yeah. So I should be fine.
Raven Barleston:
Yeah. I think, um, I think I've learned something like if after you eat a meal, try like a little digestive walk outside,
Melanie Day:
That's probably what I should have done cause I just sat on the couch.
Raven Barleston:
<laugh>, that's normally me too.
Melanie Day:
Yeah, that's a good point. Okay. So saying that, that makes me think about different cultures. Right? Yeah. Americans are pretty sedentary by nature, but when you look at other cultures, I think of like Asian cultures maybe like Oh my god. Yeah. Like western European. Eastern European. I know my neighbor, um, is, is an older Asian lady and I usually see her doing her stretches or doing like, um, like a squat, like an Asian squat. You know, I'm just like, when she's older I'm like wow, that is fascinating. And there's so much that we can learn from each other cultures, um, you know, just moving and the power of stretching and what that does.
Raven Barleston:
Yeah. I think a lot of people have been like learning that walking is just a great way to move your body. I don't know. Yeah. A lot of people talking about their little hot girl walks or <laugh>.
Melanie Day:
I haven't heard that one. Ok. Hot walks <laugh>.
Raven Barleston:
I dunno.
Melanie Day:
Yeah.
Raven Barleston:
Okay.
Melanie Day:
So there's there's a lot. There's a lot. Um, before we wrap it up, Raven, I wanted to say, well actually wanted to get your thought on this and I think you kind of touched on it earlier. Um, with students, you all live a very busy life. Mm-hmm. <affirmative> and sometimes convenience is a lot easier. Um, as far as just going to Chipotle or you know, know McDonald's or whatever and picking up something. But as a student budget is also a factor too. So where can students find, if they are wanting to shop for themselves, what are some good places where they can get, find quality food that's not expensive that they can make at home?
Raven Barleston:
Um, I would first say to like, I don't know, I'm a person that like will look up the sales at different grocery stores. So maybe start there. So, and this might mean you might have to go to more than one grocery store. Um, but I would suggest Kroger can never go wrong. Kroger really? Um, trader Joe's, I don't, I'm a huge fan. Love Trader Joe's. Um, do you have, what were we saying?
Melanie Day:
Als?
Raven Barleston:
Yeah. Oh yeah. Aldi's. Yep. Aldi's. Um, I can't think Walmart. You can go to Walmart and find like, I don't know, affordable, healthy foods.
Melanie Day:
Yeah.
Raven Barleston:
I'm trying to think where else. I mean, whole Foods. Some people say that they can find reasonable stuff at Whole Foods, but I, I
Melanie Day:
Don't know. I say Whole Foods, whole paycheck. Yeah.
Raven Barleston:
But I <laugh>. Yeah. Like I could buy two things and it would be, I dunno.
Melanie Day:
Yeah,
Raven Barleston:
Yeah. No, all these Kroger, trader Joe's, trader Joe's has all the, I'm always in there just for self care.
Melanie Day:
Yeah. Yeah. I love that's that. Okay. Those are good places. So for those of you that are listening and you're trying to find places to go grocery shop that have good quality food, um, that are recently priced. Trader Joe's is a great option because they have a lot of organic things as well. Um, all these is another excellent option. They're, you know, it's really good. Kroger's, like Raven said, you just wanna get your coupons and kind of, um, do things that way. And don't forget Walmart, Walmart's all good
Raven Barleston:
Stores. Walmart, Meyer can never Yeah. Can leave out Meyer.
Melanie Day:
Yeah. Meyer. Yeah. So all these places you can find something and it like, it doesn't have to be perfect, but just get started. Um, so, but thank you so much for being on here with us today. And for those who want to find you, like how can they contact you if they have questions while on campus about nutrition?
Raven Barleston:
Yeah. My Instagram name, I'm growing or trying to grow. So it's simply nourished underscore Raven. So
Melanie Day:
We'll do the Simply Nourished. Yeah. So they can find you on social media, right?
Raven Barleston:
Yes, absolutely.
Melanie Day:
Okay. And then, um, at Nourish Fit, um, is your other, um, is that on Facebook?
Raven Barleston:
No, so I actually changed my name cause I wanted to like focus, I wanna be able to focus on I love fitness, um, but I know that I'm passionate about nutrition and wanting to help other people with that. Mm-hmm. <affirmative>. So I think that just combining it both was a little bit much for me. Just simply nourish, underscore Raven.
Melanie Day:
Oh, I like that. Simply Nourish. Okay. So once those that are listening, that are watching catches and replay, um, you can find Raven on social media on Instagram at simply nourished underscore Raven, r a b e n Raven. And yeah, make sure you follow her on social media, follow her, um, Instagram page and then also her journey while she is finishing up her dietetic schools, which I'm excited and really proud of her for doing that. So this is gonna be a fun journey to follow. Mm-hmm.
Raven Barleston:
<affirmative>, thank you.
Melanie Day:
Yeah. Yeah. All right. So thank you all for, uh, for listening and for watching. And also this is a, another benefit of being a part of our in Living Curls hair care community. Not only do we talk about hair care, but we also talk about things that relate to our overall, um, health, um, our mental health, our physical health, and then also everything else that goes with it. So I am your favorite stylist, Melanie Day with, you've got Curls and Hair Loss Center. Thank you so much. And because sharing is caring, please share this with your friends and family. Have a good day, everybody!