State of My Goals Address: March 2016

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 March, I tried a few new recipes including:

• Lemon loaf (pictured above)

• Homemade pizza dough

• Blueberry lemon custard bread

For those keeping track, this makes my new recipe count 11 out of 30.

Build endurance and strength.
I'm still going to my favorite strength-training class. The leader did this crazy squat circuit, and I'm still walking funny 2 days later.

I continue to update my workout playlist to encourage myself to do continue building endurance and enjoying cardio. Adele anyone? Listening to music or watching shows is super helpful motivation to me. Songs and shows help me keep track of time and encourage me to finish strong. I set goals in my head like "Keep sprinting through the end of this song" or "You can keep jogging through this show . . . it's only 5 more minutes; you're strong. You can do this." Do y'all do this self-talk through workouts? Or, is it just me? Please tell me it isn't just me. Hahahaha.

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. We did have family and friends visit, which is so fun! We got to show them our city!

Read more.
I've started reading more than watching television. I started and finished Interrupted by Jen Hatmaker. It was a book about ministering and the Church. I've heard her speak twice, and her writing style is very much her voice. I really enjoy when someones speaking voice and writing voice are similar.

For those keeping track, this brings my book count to 2 in 2016.


Learn something new.
I learned how to make pizza dough (see goal #1). It's also National Nutrition Month (NNM). I had the opportunity to share healthy recipes and teach children at Seacrest Studios. I always learn something new when I'm in new situations, like being on t.v. or radio. It was a fun experience, and I learned a lot about green screens. Happy NNM!

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: February

 

Goals: January

The Beginning of a New Year 2015

HealthyRD Challenge: Day 1

How are you doing with your New Year's Resolutions? I hope you are doing well. Don't be discouraged if you've hit some roadblocks on your journey to becoming healthier. Obstacles are a normal part of change. Here's a reminder of my broad New Year's goals.

Gimme Five
Are you trying to be healthier and be more physically active? Being more physically active is something that is being promoted by our First Lady's #GimmeFive campaign.  Will you take the #GimmeFiveChallenge? What are 5 things you can do this week to be healthier and live a healthy lifestyle?

Healthy Road Challenge
I was inspired by the First Lady's challenge and decided to make a challenge of my own. Let's take one step a day on the road to being healthier . . . the healthy road or #HealthyRD if you will. If you participate in the #HealthyRD challenge, make sure you use the hashtag #HealthyRD and tag or tweet me, @RDtipoftheday, for a chance to be featured! I will be sharing the five healthy choices I'm making each day this week. Stay tuned!

Need Some Ideas?
March was National Nutrition Month. Last month we discussed some healthy diet changes to include into our daily lives. To make healthy lifestyle changes, we discussed several ways to be healthy including eating more fruits and vegetables & eating breakfast 7 days per week. A healthy diet is one component of a healthy lifestyle. Another component of a healthy lifestyle is being physically active. Check out these links for more information. 

Healthy RD Challenge: Day 1
Today, I worked out, which is my #HealthyRD Day 1 healthy choice. I did some strength training and cardio. I believe if I am encouraging others to be healthier that I should also work to be a healthier me. Remember, you don't need a gym to be physically active. Take a walk, ride your bike, or garden. Find something you enjoy doing and #movemore.

How will you choose to be healthy today?

Check with your personal RD or MD before starting a new diet or exercise program to make sure it is healthy, safe, and the right choice for you.

For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter . You can subscribe to this blog, RDtipoftheday.blogspot.com, through BlogLovin.

If you enjoyed this post, you might enjoy:

4 Tips for Setting and Achieving Goals

 

Favorite Recipes

National Nutrition Month Roundup

Be Physically Active

Happy National Nutrition Month! This week we have discussed some healthy diet changes to include into our daily lives. You have been encouraged to eat more fruits and vegetables & eat breakfast 7 days per week. A healthy diet is one component of a healthy lifestyle. Another component of a healthy lifestyle is being physically active.

So how often should I be physically active?

For Cardiovascular Health the American Heart Association (AHA) recommends both aerobic and muscle-strengthening activity:

• Aerobic Activity
• > or = 30 minutes of moderate-intensity activity at least 5 days per week for a total of 15; or > or = 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of both moderate-intensity aerobic activity and vigorous-intensity aerobic activity
• Muscle-Strengthening Activity
• > or = 2 days per week moderate-intensity to high-intensity muscle-strengthening for additional health benefits.

If your goal is to lower blood pressure or cholesterol levels, the AHA recommends "an average 40 minutes of moderate- to vigorous-intensity aerobic activity 3 or 4 times per week."

Why should I be physically active?
Physical activity has many healthy benefits including lowering blood pressure, raising HDL (the "good" cholesterol), reducing risk of diabetes, and it has been shown to help with weight management Check with your personal RD or MD before starting a new diet or exercise program to make sure it is healthy, safe, and the right choice for you.

For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter . You can subscribe to this blog, RDtipoftheday.blogspot.com, through BlogLovin.

Physical Activity and Heart Health

February is American Heart Health Month, so we are looking at lifestyle changes you can make to be more heart healthy. Today we are focusing on healthy lifestyle choices to be more heart healthy. 

Types of Physical Activity
There are two types of physical activity, aerobic and muscle-strengthening activity. Aerobic activity, also known as "cardio," is any activity that elevates your heart rate. There are different levels of intensity for aerobic activity. Some examples of moderate-intensity aerobic activities are walking (< 3 mph), riding your bicycle (< 10 mph), doubles tennis, and ballroom dancing. Vigorous-intensity aerobic activity is more intense that moderate; some examples of vigorous-intensity aerobic activities include: running, biking (> 10 mph), singles tennis, aerobic dance, and jumping rope.

Recommendations for Physical Activity from the American Heart Association

For Cardiovascular Health the American Heart Association (AHA) recommends both aerobic and muscle-strengthening activity:

• Aerobic Activity
• > or = 30 minutes of moderate-intensity activity at least 5 days per week for a total of 150 minutes per week; or > or = 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes per week; or a combination of both moderate-intensity aerobic activity and vigorous-intensity aerobic activity

• Muscle-Strengthening Activity
• > or = 2 days per week moderate-intensity to high-intensity muscle-strengthening for additional health benefits.

If your goal is to lower blood pressure or cholesterol levels, the AHA recommends "an average 40 minutes of moderate- to vigorous-intensity aerobic activity 3 or 4 times per week."

Health Benefits of Physical Activity
Physical activity has many healthy benefits including lowering blood pressure, raising HDL (the "good" cholesterol), reducing risk of diabetes, and it has been shown to help with weight management

If you have a family history of high blood pressure, high cholesterol, or heart attack (myocardial infarctions), please check in with your doctor to get a physical. Tell your doctor your family history of heart disease, your concerns for your health, and ask about what screening you should do. I am a register dietitian, not your personal dietitian. Check with your personal RD or MD before starting a new diet or exercise program to make sure it is healthy, safe, and the right choice for you.

This week, we discussed dietary and lifestyle choices that promote heart health. If you missed anything, check out these posts:

Cholesterol and Heart Health

Dietary Fats and Heart Health

Fiber and Heart Health

Sodium and Heart Health

So, how can you be heart healthy? 
- Eat a Healthy Diet. 
- Be Physically Active.
- Check in with Your Doctor.
- See a Registered Dietitian.

For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter . You can subscribe to this blog, RDtipoftheday.blogspot.com, through BlogLovin.
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