Healthy RD Challenge: Day 5

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, Day 2, Day 3, and Day 4.

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 5
Today, I got 8 hours of sleep, which is my #HealthyRD Day 5 healthy choice. Sleep is vital. Sleep gives our bodies time to heal and repair itself. We have better mental capabilities when we are well rested. And, I find that I have more patience when I am not tired.

Thanks to the National Institutes of Healthy (NIH) we know that sleep is important to maintain the health of our bodies. When we exercise, we tear and rebuild stronger muscles. When we sleep, our body repairs itself. Sleep deficiency has been linked to "increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke" according to the NIH. 

Getting adequate sleep is also important for maintaining a healthy weight. Sleep helps regulate hormones. When you are not getting enough sleep, it throws the hormone balance off. Your levels of ghrelin and leptin, two hormones that help regulate hunger and satiety (fullness), are disturbed. Ghrelin is one of the hormones that stimulates hunger. Ghrelin levels are higher when you are not well rested, and leptin levels are lower. When you are sleep deprived, you actually become more hungry! So, make sure you are getting enough rest as part of your healthy lifestyle.

So, try to get some good rest this weekend. Then, wake up refreshed and smell the roses . . . or the pansies. Have a great weekend!

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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Healthy RD Challenge Day 4

Homemade Granola Recipe

 

Favorite Recipes

Healthy RD Challenge: Day 4

How are you doing with the #HealthyRD Challenge? I hope you are doing well! Here's a reminder of what I've done for the Healthy RD Challenge: Day 1, Day 2, and Day 3.

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. And, I would love to hear about your healthy choices! 

Healthy RD Challenge: Day 4
Today, I ate breakfast, which is my #HealthyRD Day 3 healthy choice. I love eating breakfast. I usually plan my breakfast options when I make my weekly grocery list. And one of my first thoughts in the morning is 'what am I going to eat for breakfast?".

I know this is not the case for everyone. I have the privilege of teaching children of all ages and teaching college students about nutrition. The number one obstacle they face is not having enough time for breakfast. Most children state they would eat breakfast if they had time. So, let's overcome this obstacle together. 

First, make sure you buy breakfast items that you like to eat. Second, make sure they are quick to prepare in the morning. Or, you can make your breakfast ahead of time to save you time in the morning. Third, make time to eat breakfast. This could mean setting your alarm 15-20 minutes earlier or not pressing the snooze button. So, make a plan to eat breakfast.

For more breakfast ideas, visit this post with 7 quick breakfast ideas.

Why is breakfast important?
We know that kids that eat breakfast do better on standardized tests. Can we extrapolate that to mean that we think better when we eat breakfast? I know your brain prefers to run on glucose as its primary energy source. So, feed your brain and fuel your body by 'breaking the fast' and eating breakfast!

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 3

Homemade Granola Recipe

 

Favorite Recipes

Healthy RD Challenge: Day 3

How are you doing with the #HealthyRD Challenge? I hope you are doing well! Here's a reminder of what I've done for the Healthy RD Challenge: Day 1 and Day 2.

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 3
Today, I am going to meet the #5aDayChallenge, which is my #HealthyRD Day 3 healthy choice. I issued a #5aDayChallenge last summer as a way to encourage myself and others to eat 5 servings of fruits and vegetables per day.

I have the privilege of counseling children of all ages. The number one healthy dietary obstacle they face is eating enough fruits and veggies. Most children state that the taste of fruits and vegetables is the number 1 obstacle to meeting the #5aDayChallenge.

I also have the privilege of teaching several collegiate nutrition courses. My college students also have challenges to eating five servings of fruits and vegetables per day. My college students say lack of time (aka busyness) or lack of availability of fruits and vegetables are the two common obstacles to meeting the #5aDayChallenge.

I am a Registered Dietitian (RD). I encourage people to meet the #5aDayChallenge. I am a recovering picky eater. I, like everyone else, am busy. We all have budgets, time constraints, and obstacles that make it challenging to live a healthy lifestyle. However, we also know the importance of eating healthfully. So, I am taking the #5aDayChallenge to become a #HealthyRD (healthier registered dietitian). Who's with me?

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

Healthy RD Challenge Day 2

4 Tips for Setting and Achieving Goals

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

 

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National Nutrition Month Roundup

Happy Easter: Easy King Cake

Happy Easter! When I think about Easter, I think about faith, family, food, gratitude, and celebration. In Louisiana, celebrating the Easter season is just that . . . a celebration for a season. There's the Christmas season, which is followed by Epiphany, Mardi Gras, and Lent. Lots of celebrating!

One of the foods I associate with this season of celebrating is King Cake. Traditionally, King Cake is a sweet bread that is similar to a coffee cake or cinnamon roll. It can be filled with various fillings, like cream cheese, strawberry, blueberry, pecan praline, or left plain. It is covered with a white icing and purple, green, and gold colored sugars. The sugars are said to represent justice (purple), faith (green), and power (gold). The three colors are also said to represent the three wise men who searched and found Christ. There is usually a small, plastic baby in the cake to represent baby Jesus. The person who finds the baby is suppose to bring a King Cake to the next gathering. 

I have a recipe for a made-from-scratch King Cake from my friend Claudette. Claudette's recipe makes a sweet, delicious yeast bread. You are welcome to make your dough and icing from scratch, but my recipe is an easy, short-cut recipe for King Cake.

RDtipoftheday's Easy King Cake
Ingredients
1 tube cinnamon rolls
Icing (from cinnamon roll package)
Purple, green, and gold sanding sugar

Instructions
Unroll cinnamon rolls into long strips of dough. Braid 3 pieces of dough together and attach ends to form an oval. Cook according to package directions. (My package said 350*F for 12-16 minutes. My dough was done around 12 minutes, so keep an eye on the dough). 

Ice the cake with your icing. 

Sprinkle on the sanding sugar alternating purple, green, and gold. Work quickly before the icing is set. 

How easy was that?!? This is a great recipe for your kids or new bakers. It is simple, quick, and delicious. I hope you enjoy this recipe, and Happy Easter!

Follow me, RDtipoftheday, on Pinterest, Instagram, and Twitter, for more information about healthy eating, encouragement, recipes, and nutrition facts. You can also subscribe to this blog, RDtipoftheday.blogspot.com, through BlogLovin.

Let's Move Challenge: 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 Let's Move campaign. She completed a #momdance with Jimmy Fallon on the Tonight Show. She also danced the #GimmeFiveDance on the Ellen Show with Ellen and some of the So You Think You Can Dance (SYTYCD) all-stars and mentors. If you want more information about the First Lady's initiative take a look at Let's Move.

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 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." 

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. Physical activity is a great way to be social. You can play a team sport,   take a walk with your family, try a group fitness class, or learn something new. Being physically active can be fun! So, find a sport or activity that you enjoy and #movemore. 

Gimme Five
Will you take the #GimmeFiveChallenge? What are 5 things you can do this week to be healthier and live a healthy lifestyle?

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. 
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.