RDTOD's October Goals Update

As promised, I am sharing updates on my goals and 2016 resolutions in the state of my goals address. You can take a look at my 2016 goals and my thoughts on goals and resolutions. Sharing these goals is a way to keep me accountable and help me to improve, grow, and learn. People who share their goals tend to be more successful. So, I'm sharing the goals here to encourage you and to keep me accountable. You're welcome to comment with your goals and share your progress as well. Feel free to tag your goals with #RDTODgoals or #healthyRD on social media.

2016 Goals

Try 30 new recipes. 

In October, I tried a few new recipes including:

• Vanilla and pumpkin scones

• Shredded beef and bell peppers for soft tacos

For those keeping track, this makes my new recipe count 28 out of 30.


Build endurance and strength.
I'm still loving my strength class. I created another playlist of music for motivation for cardio, and I'm glad to say it's helped me look forward to gym days. There are times when I'm busy and working out doesn't seem to fit in to my schedule, but I know physical activity is beneficial. What keeps you motivated? Comment below.

image via Amazon.com

Read more.

This month, I read Bread and Wine by Shauna Niequist. I enjoy this author very much. this was a really interesting read that also includes recipes. I tried one recipe so far, and I have a few bookmarked to make in the future. Here's one of my favorite quotes from the book.

from Bread and Wine by Shauna Niequist

Learn something new.
I keep cooking and baking. I'm practicing what I've learned in my cooking classes, and I continue to try new recipes. I'm starting to plan about what I want to learn next. Stay tuned to find out.

These are my broad goals for 2016. What goals are you working on in 2016?

Comment below.

For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter. 

If you enjoyed this post, you might enjoy:

September Goals

Cooking Class Part 1

Summer Pasta Class

Registered Dietitian's Top 5 Tips for Healthy Eating

I am a Registered Dietitian (RD). I help people eat healthier and meet their health goals every day. When we are aiming to live a healthy lifestyle, we need balance. We need a balance of macronutrients: carbohydrates, fat, and protein. We need a balance of micronutrients: vitamins and minerals. Here are my top five tips for weight management and healthy eating.

1) Choose portion control.
You can use the plate method or MyPlate as a guide. Choose a variety of foods from different food groups to make a healthy meal plan. Try to choose at least 3 different food groups at a meal. Fill half your plate with fruits and non-starchy vegetables, or fill half your plate with non-starchy vegetables. This provides you with many micronutrients (i.e. vitamins and minerals) and fiber to help make you feel full.

If you have a history of overeating, start by measuring your food and eating age-appropriate portions. If you struggle with disordered eating, please see a registered dietitian (RD), a medical doctor (MD), and a licensed counselor. This team can help you overcome eating issues and help you live a healthy lifestyle.

2) Record what you're eating.
To change, you need to know where you are starting. Then, you can make progress from where you are to where your goals are. So, measure your portions (see number 1) and write them down. You can write in a journal or use a free app like MyFitness Pal.
Note: This is usually a very eye opening activity. So, make sure you are accurately recording everything that goes into your mouth. I recommend starting with one week, so you can get a more accurate picture than one day. 

3) Make healthy switches.
Think of your favorite food. If you enjoy it, consider eating it. If you aren't craving it, consider making a healthy switch. Some people refer to this as the 80/20 rule. This is where you make healthy choices 80% of the time. Then, you can make more indulgent choices about 20% of the time.

For example, I love mayonnaise. It would fall into the 20% category. Or, I can make a healthier change and substitute avocado, light mayonnaise, hummus, or olive oil for mayonnaise and those choices would fall into the 80%.

If you have a sweet tooth, try switching your dessert, like ice cream, for a healthier alternative. Try fruit, yogurt, or a parfait as a healthier sweet option.

4) Be consistent.
These small changes from healthy choice number 3 will produce changes when we are consistent over time. I am a big believer on making small, doable changes that produce big results over time. I refer to this as small changes, big results. Try it!

5) Choose healthy beverages.
I find that most people are unaware of how many calories are in some beverage choices. 
I refer to these calories as empty, sneaky calories. We don't know they're there (sneaky calories). These calories do not fill us up or provide many nutrients (empty calories).
So, I would encourage you to make healthy beverage switches. 

For example, let's start with your morning coffee. Do you drink your coffee black? If not, it can be a source of sneaky, empty calories.

If you are getting a large (24 ounce) frozen, ice-cream-like caramel coffee drink, it will "cost" you over 500 calories, 10 grams of saturated fat, and 85 grams of sugar! This is because these drinks are made with whole milk, added flavors from sugary syrups, and topped with whipped cream. Let's see how we can lighten this drink.

If you ask for skim milk, you save 50 calories and 2 grams of saturated fat.

If you ask for 'no whipped cream,' you save 130 calories and 7 grams of saturated fat.

By saying 2-5 extra words "skim milk, no whipped cream" when you order your favorite coffee drink, you can see how these small changes add up. These are simple, small changes with big results!

6) Bonus Tip: Be physically active.
Wet talked about a healthy balance when eating. We also need a balance of healthy eating a physical activity to maintain a healthy lifestyle and prevent diseases. When we make healthy eating choices, we fuel our bodies in a healthy way. When we are physically active, we build endurance and strength. It's all about balance.


For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter. 

If you liked this post, you may enjoy:

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3 Hummus Recipes

5 Things You Should Know about Becoming a Registered Dietitian

Please note, I am a registered dietitian; not your personal dietitian. Please use these tips as general guidelines and inspiration for a healthy lifestyle. Please see you personal dietitian for specific nutrition advice. Check with your doctor before beginning physical activity.

Healthy RD Challenge 2016

Can you believe it's almost half way through the year? I wanted to check with you to see how you're doing with your goals. 

What goals or resolutions did you set at the beginning of the year? How are you changing? What barriers did you encounter? How did you overcome those barriers?

As a Registered Dietitian (RD), I help people set and achieve goals every day. I find that people who achieve their goals do these things well.

1) Record your goals.

Make S.M.A.R.T. goals. Write them down. Make a list in your phone. Commit to your goals.

2) Find accountability.

Share your goals. Share goals with your RD, family, or friends. If you know you're accountable to these goals, you are more likely to keep the goals.

3) Identify challenges.

Change is difficult. There will be challenges. It's helpful to identify potential challenges before starting goals, and make a plan to overcome these barriers. When you encounter challenges, share those challenges with someone. Brainstorm plans to overcome the challenges. Talk with a professional if you can not overcome barriers.

4) Identify your motivation.

Your motivation is your "why?". Why are you making changes? Think about it. Write down your motivation. It is helpful to refer back to your motivation when you encounter challenges. 

I share my goal updates every month (February, March, April, May). I hope it encourages you. I know it helps me to see my progress through the year. I also use the hostage #HealthyRD, meaning 'healthy road' emphasizing that living a healthy lifestyle is a journey. It's a consistent journey with small choices and healthy steps each day. Use this hashtag to record your healthy journey. I hope it encourages community and encouragement for all of us to make healthy choices.

I'll be sharing more ideas for healthy change on Twitter. For the next 2 weeks, I'm sharing daily #HealthyRD tips. For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter. 

If you enjoyed this post, you might enjoy:

Healthy RD Challenge

My 2016 Goals

My Thoughts on Goals & Resolutions

Let's Celebrate June

Y'all I LOVE celebrations! I love birthdays, holidays, Tuesdays, and Fridays! I love celebrating achievements: graduations, babies, marriage, or just being an amazing human being. Give me a reason, and I'll celebrate with you! So, this is a new feature that I thought would be fun! 

In this series, I'm going to provide an overview of the food celebrations and holidays in the month, so you can celebrate. For me, it's helpful for menu planning or throwing themed dinners. These food holidays are a great way to have a themed meal and invite people over to your home. 

I feel like inviting people into your home is a great way to build community. There's something about breaking bread, cooking, sharing recipes, and food that sparks conversation. I love talking and celebrating around a table. So, here are some food celebrations in June.

June has several celebrations throughout the month. June is:

• National Fruit and Vegetable Month
• Use #HealthyRD to document your fruit and vegetable recipes this month. 

• National Dairy Month
• Try a parfait for breakfast to celebrate National Dairy and Fruit Month!

There are also many celebrations on days throughout June. 

• June 2 is National Rotisserie Chicken Day
• Use rotisserie chicken as a short cut to make chicken Marsala.

• June 4 is National Eggs Benedict Day and National Cheese Day

• June 7 is National Chocolate Ice Cream Day

• June 12 is International Falafel Day

• June 13 is Cupcake Lover's Day

• June 14 is National Strawberry Shortcake Day

• June 15 is National Lobster Day

• June 17 is National Apple Strudel Day

• June 18 is International Picnic Day

• June 20 is National Vanilla Milkshake Day

• June 21 is National Peaches and Cream Day
• Celebrate with a peach parfait or Peach French Toast for breakfast. Or, you can try Peach and Pecan Bread Pudding for dessert.

• June 22 is National Onion Ring Day

• June 25 is National Catfish Day

I thought this list would be inspiring for your meal plan or party ideas for June. I hope it is inspiring. So, let's celebrate. If you participate in these monthly celebrations, tag me, @RDtipoftheday, and use the hashtag #RDTODcelebrate or #HealthyRD for a chance to be featured. 

For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter. 

If you liked this post, you might enjoy:

Healthy RD Roundup

Healthy Vacation Tips

Easy Empanadas

 Healthy RD Challenge

State of My Goals Address: May Edition

As promised, I am sharing updates on my goals and 2016 resolutions in the state of my goals address. You can take a look at my 2016 goals and my thoughts on goals and resolutions. Sharing these goals is a way to keep me accountable and help me to improve, grow, and learn. People who share their goals tend to be more successful. So, I'm sharing the goals here to encourage you and to keep me accountable. You're welcome to comment with your goals and share your progress as well. Feel free to tag your goals with #RDTODgoals or #healthyRD on social media.

2016 Goals

Try 30 new recipes.

In May, I tried a few new recipes including:

• Red and white manicotti

I took a pasta-making class, which was so fun! We learned to make homemade pasta. I'll be posting an entire blog post with my review of the class and tons of pictures.

• Spring Pappardelle pasta

• Ravioli con Uvo

I just realized that all of these pictures were pasta. I guess May was pasta month for me! For those keeping track, this makes my new recipe count 23 out of 30.

Build endurance and strength.
I'm continue to attend my favorite strength-training class. The fitness instructor does a variety of light weight, high rep circuit, and body weight exercises. She gives a great variety to all the classes.

I'm also loving the elliptical and stationary bike. It's hot here in Texas! So, I'm so thankful to have a climate controlled place to workout. I'm laughing to myself about how funny this is - a climate controlled place to sweat. Hahaha!

Let me know if you have favorite workout songs. You can leave recommendations in the comments below. I'd love to hear what you listen to and what motivate you. Comment below.

image from amazon.com

Read more.

In my free time, I've started reading more. I finished reading Bittersweet by Shauna Niequist this month. It is a book about taking the good with the bad. No life is perfect; we all have struggles. I like her perspective of  life being bitter sweet "The most bittersweet season of my life so far is still life, still beautiful, still sparkling with celebration. There is no one or the other, as desperately as I want that to be true. This season wasn't bittersweet. Life itself is bittersweet. There's always life and death, always beauty and blood." Shauna Niequist from Bittersweet page 248. Some parts were devastatingly sad and Shauna walks you though her life. But, it wasn't an entirely sad book. The author's writing style is beautiful. She paints pictures with her words. You feel like you are right beside her. I really enjoyed this book and highly recommend it.

For those keeping track, my book count is 4 in 2016.


Learn something new.
I took a cooking class as mentioned in goal #1. Cooking classes are a great way to learn a new skill. I foresee more classes in my future!

These are my broad goals for 2016. What goals are you working on in 2016?
Comment below.

For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter.

If you liked this post, you might enjoy:

Fresh Summer Salad Recipe

Let's Celebrate May!

10 Simple Satisfying Salads

RDtipoftheday May Favorites



Goals: April

State of My Goals Address: April Edition

As promised, I am sharing updates on my goals and 2016 resolutions in the state of my goals address. You can take a look at my 2016 goals and my thoughts on goals and resolutions. Sharing these goals is a way to keep me accountable and help me to improve, grow, and learn. People who share their goals tend to be more successful. So, I'm sharing the goals here to encourage you and to keep me accountable. You're welcome to comment with your goals and share your progress as well. Feel free to tag your goals with #RDTODgoals or #healthyRD on social media.

I made, analyzed, and synthesized 9 recipes for a consultation job. This had me a little "cooked out," so my husband and I enjoyed some cheese and charcuterie plates. I love a cheese board with fruits, veggies, and meats for a quick and easy dinner. Cheese boards are a great way to use leftovers and make a quick meal. They offer a great variety of foods and can make a well-balanced meal. I especially love a cheese board dinner in the Summer when it feels too hot to turn on the oven. Give it a try!

2016 Goals

Try 30 new recipes.

In April, I tried a few new recipes including:

• Lemon rosemary focaccia bread.

This was a fun recipe to make. It is a yeast-based bread. Yeast can be a little temperamental when baking. I'm so glad this recipe turned out so well. Stay tuned for the remaining pictures and recipes.
For those keeping track, this makes my new recipe count 20 out of 30.

Build endurance and strength.
I'm continue to attend my favorite strength-training class. The leader did this light weight, high rep circuit, and I'm was sore for a good 2-3 days after class.

I continue to update my workout playlist to encourage myself to do continue building endurance and enjoying cardio. Let me know if you have favorite workout songs. You can leave recommendations in the comments below. I'd love to hear what you listen to and what motivate you.

Travel.
There was no big travel this month. But, we have some travel plans later this year. So, stay tuned!

image via Amazon

Read more.
In my free time, I've started reading and listening to podcasts more than watching television. I started reading Bread and Wine by Shauna Niequist this month. It is a book about food and gathering people. It also features some of her recipes. I'm really enjoying this book. I like this book so much that I got two of her other books to read next. 

For those keeping track, my book count is 2 in 2016.


These are my broad goals for 2016. What goals are you working on in 2016?
Comment below.

For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter.

If you liked this post, you might enjoy:

Goals: March

Goals: February

 

Goals: January