State of My Goals Address: June

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 June, I tried a few new recipes including:

• Shrimp boil
• I'm a Louisiana girl. I grew up with crawfish boils. If you don't have access to crawfish, I think a shrimp boil is a great way to enjoy a low country boil. Recipe post to come.

• Hummus!
• I'll be sharing a post about my favorite hummus recipe and how to change it to different varieties of hummus. 

For those keeping track, this makes my new recipe count 23 out of 30.

Build endurance and strength.
I continue to attend my favorite weight lifting class. I've also started some cardio dance to increase my cardio variety.


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

image from amazon.com

Read more.

I also read Cold Tangerines by Shauna Niequist. I enjoy the author's writing style; she paints pictures with her words. She is able to describing food, smells, experiences, and difficulties and makes the reader feel like she is right there with her. 

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

Learn something new.
I took a cake decorating class; I'll be posting more details about this class soon. Taking 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:

Goals: May

Goals: April

Goals: March

Goals: February

 

Goals: January

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

Goals, Resolutions, and Thoughts for 2016

I like the idea of fresh starts. I like new years, new months, and even the start of a new week. 'New' feels like a fresh, clean slate.

I like planning. I like hoping. I look forward to looking forward to new things. So, I look forward to the start of a new year. It brings the opportunity for fresh starts, opportunities for growth, and new adventures.

Pro-resolution or Anti-resolution
There are two kinds of people. Those who set resolutions and those that don't. I am a goal setter, so I usually set some goals for myself. I like to reflect on what I've enjoyed in the past and what has worked for me. Then, I include those things in my goals. For example, I was a dancer in high school, so I like to include dance classes as part of my physical activity goals. This has looked different in different life stages. In college, I took dance classes with friends at a local studio. In grad school, I took classes through the school's gym for a discounted, student rate. As a young professional, I took classes with friends at a dance school and classes at my local gym with my gym membership. Make your goals work for you - your budget and your lifestyle. 

Setting Mini Goals
So you've reflected and set goals, what will keep you motivated? One thing I like to do is set short- and long-term goals. The short-term goals are like mini resolutions that help me reach my ultimate goals. For example, do you want to be more physically active? I encourage you to set mini goals to help reach that goal. For example, you could start by being physically active 30 minutes per day 3 times per week. Each month, you could increase the length of time you are physically active or the number of days per week you are active.

Set SMART Goals
I'm going to give some examples of goals. Then, show ways to make them better.

Goal:
- Be more physically active.
- Run a half-marathon

Better Goal:
- Run one mile per day.
- Use couch to 5K app in January to help me increase my running time and distance.

Goal:
- Eat better.

Better Goal:
- Eat breakfast everyday at home.
- Drink 64 ounces of water per day. Use a reusable water cup and take to work to remind me to drink water.
- Eat 3 servings of vegetables per day.
- Limit fried food to three servings per week.

The better goals have some things in common. They are SMART goals.
S = Specific
M = Measurable
A = Achievable
R = Realistic
T = Timely
The "Better Goals" or "SMART Goals" give specific, measurable details. They are achievable and realistic based on where you are now and where you want to be. They also give a time frame or time measurement to keep you accountable to your goals. With SMART goals, you know the who, what, when, and where. Now, what is the why?

Find What Motivates You
Your motivation stems from the "why" or your reasons for setting these goals. Do you want to run a marathon or complete a sprint triathlon? Do you want to keep up with your kids? Do you want to prevent chronic diseases like diabetes, high blood pressure, or high cholesterol? Ask yourself why am I setting these goals? Write it down. Keep it in a prominent place. This will remind you of your resolutions and keep you motivated to continue to work on your goals. It usually takes 21 - 66 days to develop a new habit. So, buckle down, and keep at it for 1 to 3 months. Then, it should be easier. You can do it!

Reward Yourself
I also think small rewards can be helpful to achieving goals. Just make sure that your rewards do not contradict your goal. So, don't reward yourself with "junk food" when you're trying to eat healthier.

In college, money was tight. So, I "paid" myself for working out. I can't remember the exact amount, but let's say it was $1 for every workout. I "saved" this work out money to buy new tennis shoes, since my tennis shoes were wearing out. This was motivating to me because I earned the new shoes. The new shoes were cute and comfy which encouraged me to work out. It's a winning cycle!

You can reward yourself with a massage, a new movie, a trip, spending time with friends, trying a new meal delivery service, or a new book. Think of something that fits in your budget and motivates you.

Prepare for Roadblocks
Changing habits or building new habits takes work. There will be difficulties. You could get sick and not be able to work out. You could move and need a new gym membership. That's life; there are roadblocks you will need to overcome. I encourage you to be flexible and continuously evaluate your goals.

Evaluate Your Goals
Sometimes we set inappropriate or unachievable goals. That's OK. If you are making progress and healthy changes, that is a win! Think about how you can change your resolution to be more achievable or timely and still progress toward your goal.

Eliminate Negativity
If you do not meet your goal or resolution, are you a failure? No, you tried! So, don't beat yourself up. Goals should be constantly evaluated. If you wanted to run a marathon and you only completed a half marathon, are you a failure? No, you made progress. You became more physically active. You invested in your health and well being. Since you've run a half-marathon, now you goal could be a marathon or another half-marathon. Keep at it!

Share Your Goals
People are more likely to keep goals that they are accountable for. You can tell a friend or family member your goals. You can set reminders in your phone or calendar. You can post your goals to social media. You can tell your dietitian your goals. Just tell someone!

RDtipoftheday Goals
I will be sharing my goals and progress over the year. You are welcome to comment with your goals and progress as well.

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

If you liked this post, you might enjoy:

The Beginning of a New Year 2015

RD School: What is Body Mass Index (BMI)?
(image source: Google Images)

Five Things You Should Know About Becoming a RD

RD School: How Can I Become a Registered Dietitian Nutritionist (RDN)?

Healthy RD Challenge: Day 2

How are you doing with the #HealthyRD Challenge? I hope you are doing well. Don't be discourage if you've hit some roadblocks on your journey to becoming healthier. Obstacles are a normal part of change. Here's a reminder of what I've done for the Healthy RD Challenge: Day 1.

What is the Healthy RD Challenge?
This is my challenge for each of us to 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 am sharing the five healthy choices I'm making each day this week. 

Healthy RD Challenge: Day 2
Today, I worked on my garden, which is my #HealthyRD Day 2 healthy choice. My grandfather has a large garden . . . or a small farm depending on your viewpoint. I love the idea of growing things, but do not love the idea of meeting snakes in the garden. I do live in the South you know. I thought I would follow in my grandfather's footsteps with very small baby steps.

I love cooking with herbs and spices. Adding herbs to your recipes is a great way to add flavor without adding fat or sodium. If you are watching your dietary sodium or fat intake, try adding herbs to add flavor without adding fat or salt.

I started growing some herbs around Valentine's Day and Easter. I keep them indoors in a sunny spot because it still cold outside. I currently have basil, rosemary, sage, and mint. Since I recently started growing herbs, I would greatly appreciate any tips you have to keep herbs alive. Please comment on the blog, tag me on Instagram, or tweet me, @RDtipoftheday, with tips to keep my herb garden alive and healthy.

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:





Healthy RD Challenge Day 1

4 Tips for Setting and Achieving Goals

 

Favorite Recipes

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

Cooking with Spice

One of my first baking memories was with my grandmother. She always made brownies and pancakes when I visited. I've always had a sweet tooth and an interest in science. So, baking was always something that intrigued me. How can you take something like flour, eggs, sugar, and oil that no one would eat together like that and turn it into something delicious like pancake?

It seemed like my mom was always cooking. When I was growing up, I liked to watch her cook especially when she was making one of my favorite meals. She was also patient to let me "help" her cook, which I'm assuming slowed her down a bit. In my childhood, I did learn how to make hamburgers, mashed potatoes, meatloaf, and green bean bundles for the holidays.

I became really interested in cooking in high school. I new that I would go off to college, so I needed to learn to cook to survive on a college budget. In my 20's, I had a roommate and best friend that was not picky at all. She introduced me to new foods, restaurants, and recipes. I took a few cooking courses in my undergraduate Dietetic programs. My freshman year of college, I was living in a dorm without a kitchen. When I moved to a condo off campus my sophomore year, I was happy to have a kitchen where I could create. Cooking has always been a stress-reliever and a creative outlet for me.

This year, I received many cooking-related gifts. I invested in some cookbooks. These cookbooks have renewed my interest in cooking and challenged my to try new things. Some of these new things include spices. Since I grew up in Louisiana, I am familiar with garlic, cayenne, and Louisiana spices. These new cookbooks gave introduced me to a ton of new recipes and will provide many opportunities for learning, tasting, and trying new things. Some of the new things include trying new flavors and spices. I bought several new herbs and spices to cook with: ginger, crystallized ginger, sage, cardamom, thyme, and mace. Stay tuned as I try new recipes, new spices, and kitchen tools. I'll share some recipes and results. To follow my journey to cook 50 new recipes in 2015, search #50RDrecipes, #NYNR, or #NewYearNewRecipes.

I hope that you learn a little something from the blog. For more information, recipes, and tips and tricks for healthy eating, follow RDtipoftheday on on Pinterest, Instagram, Twitter and you can subscribe to this blog, RDtipoftheday.blogspot.com, through BlogLovin.

Being a Good Host or Hostess Part 1: No Pressure Entertaining

One of my New Year's goals is to try 50 new recipes in 2015. This means I am going to need some help eating all that food! So, I have decided to do more hostessing this year.

I grew up in the South where most gatherings involve food. In the South, food is love and more food is more to love! It's the same principle as "if some is good, more is better." As an RD, I can not fully support the last statment. But regardless of where you grew up, I think there is something special about sharing a meal. In the South, we call this 'fellowshipping" - getting together to visit and of course eat! The church I grew up in even had a room devoted to this; the Fellowship Hall was a room for gathering, eating, and freiends to  . . .  well, fellowship.

So, you could say it is inate to want to share and eat food together. However, trying a new recipe on someone is a bit intimadating. I want to make good food that my guests willl like. I get nervous that the recipe won't turn out right, be good, or will it even be edible? Have you every felt like that? I would encouraged you to not try a whole new batch of recipes; you should make at least one tried and true recipe when entertaining.

Speaking of tried and true, one thing I've learned in the first two decades of my life is the value of true friendships. I have lived in 3 different states in the past 10 years. I appreciate when people open their home to me, when they let me in their lives. I appreciate when someone else hosts me. I appreciate when people let you into their world with dirty socks, toys on the floor, and dishes in the sink. I appreciate when people don't put on an heir of perfections. I appreicate authenticity. So what I've learned about hosting is to just be authentic.

To be a good hostess is to open up your home, your life, and to be authentic.

I hope you enjoyed this post! Please let me know if there are any ingredients or dishes you want me to try in the new feature #NewYearNewRecipes #NYNR #50RDrecipes

For more recipes, encouragement, and tips for healthy eating, follow RDtipoftheday on Pinterest, Instagram, and Twitter. Or, you can subscribe to this blog, RDtipoftheday.blogspot.com, through BlogLovin, which is a free app that automatically updates every time a I publish a new blog post.