Revising Your New Year Resolutions To Make Them New and Improved

Revising Your New Year Resolutions To Make Them New & Improved

SMART Goals new & improved

It’s February 1st, one month into 2017. January was anything but calm and peaceful. There was so much I wanted to start and accomplish for the month. As you might have remembered, I set two SMART goals for myself. One personal and one focused on Nutrition in Chaos.

Well, I can proudly say I have signed up for the half marathon and have been training every morning at 5:30/6am before I have to go to work. Personally, I am very proud of myself and keep that flame going inside of me.

As for my SMART goal for Nutrition in Chaos, that’s another story.

If you have noticed, I have not published a blog post since January 10th. Yikes! Not a proud moment, especially when I made it a new year’s resolution to publish at least two postings a week.

So what happened? Well, I started a full-time job and anyone who works full-time knows that you always think you will have more time than you really do. Since I am new, I find myself spending more hours than normal at my new job making sure I am doing everything okay. Which translates to less time working on Nutrition in Chaos.

With that being said, I think it’s time to check in and revise my SMART goals for 2017. There is no shame in revising your goals. It is much better to revise your goals instead of giving up on them completely.


SMART goal check-in

Take some time to reflect upon your SMART goal and ask yourself some questions.

  • Have you been able to work towards your goal appropriately?
  • Are you struggling to find the time you allowed for to create your goal?
  • Does your goal seem realistic still?
  • Is your goal too broad?
  • Is it hard to know when you are accomplishing or making progress with your goal?
  • Was your timeframe off? Has your goal turned into something long-term now?
  • What is holding you back from making progress towards your goal?

Revising your SMART goals

After taking some time to think more deeply about your goal. How can you make changes to reflect a new & improved SMART goal? Do you need to adjust your timeframe, get organized to see change, etc. Take the time to think of what changes needs to be made and revise your goal.

Try out your SMART goal

This week, I want you to really focus on your new & improved SMART goal. Think about if you have set realistic goals? Is the timing appropriate? Can you see changes and stay motivated? If by the end of this week, you still are struggling to meet your goal. Revise your goal again. Don’t give up! You can make this happen.


Stay tuned for my new SMART goal for Nutrition in Chaos!

#16 MGM: Set Your Goals for 2017

Mighty Goal Monday: Set Your Goals

#16 MGM: Set Your Goals for 2017

Did 2016 go by too fast for you? It did for me but looking back on my year, there are still things I wanted to get accomplished. I wrote down my goals in my Erin Condren Lifeplanner and looked at it occasionally throughout the year. But every time I looked at it, I always thought I’ll have more time later to work on my goals. Here we are the second to last week of 2016 and my list of goals are still there uncompleted. As a shake my head in disappointment with myself, I know something needs to be different for 2017 and that is set SMART goals instead.

This week I challenge you to create two to three SMART goals for 2017

What is a SMART goal exactly?

SMART goal stands for Specific, Measurable, Attainable, Realistic, and Timely goals.
Specific – What is something specific you want to get accomplished in 2017? The more specific your goal is the easier it will be to know when you achieved it.
Measurable – How will you know when you are close to achieving your goal? How will you determine if you are making the right progress?
Attainable – How can I accomplish this goal? What steps do I need to make for this to happen?
Realistic – Have you had a goal like this in the past? Were you able to complete the goal or have you made changes to allow you complete the goal now?
Timely – What’s your timeframe? Is this a long-term goal or short-term goal? Is this something you plan to do weekly or monthly?

Make Your SMART Goals

When making SMART goals it is important to identify a large goal of yours and then work through each acronym letter to ask yourself questions. By working on developing your goals, you will be able to make a goal that is easier to achieve. Make 2017 better than 2016 by creating SMART goals and accomplishing them! So it’s time to take out a pen and paper and write down your 2017 SMART goals. Display them somewhere you will seem them every day as a constant reminder and motivation to keep going strong!

Examples of SMART Goals

  • I will increase my cooking skills by cooking a new recipe once a week and taking a professional cooking class once every 2 months. By June 1st, I will have developed a new recipe list or cookbook of at least 22 new recipes that I will continue to make.
  • I will increase my water consumption by drinking 6 glasses of water 4x a week on Monday, Wednesday, Friday, and Saturday. This will last for 2 months and then I will increase my water consumption to 8 glasses of water 5x a week on Monday, Wednesday, Friday, Saturday, and Sunday. I will continue this until July 2017.
  • By May 2017, I will become stronger and be able to lift my kids up to play with them. I will take a strength training class at my gym once a week on Sunday and I will strength train on my own two times a week on Tuesday and Friday.

Share your SMART goals.

Whenever you want to accomplish something, it is important to share with your family, friends, and others who may be your support group. Letting others know your goals, helps you stay accountable especially when they ask how your goal are going for you. Share your goals with me and others by using #MightyGoalMonday #NutritioninChaos. I can’t wait to see what awesome SMART goals we come up with as a community.

#15 MGM: Plan Ahead

Plan Ahead - Mighty Goal Monday

MGM #15: Plan ahead

It’s the end of the year, which means we are trying to squeeze everything in and our days get busier than they already were. Most of the time when our days get busy our nutrition and overall health is the first thing to suffer. It’s easier to run through the drive-thru for family dinner and easier to skip the gym. I am guilty of doing the same thing. We are all human and life can get in the way. Which makes it important to start planning ahead better.

This week I challenge you to plan your meals and workouts out ahead of time.

Why plan ahead

You probably plan your day with a work to-do list, why not do the same with your healthy lifestyle? Planning ahead can definitely help make your life a little less chaotic. Just by taking an extra 30 minutes on Sunday to sit down and plan out your meals and workouts, you can start to see a difference in your healthy lifestyle. Start out small and build from there.

Planning your Meals

Write it Down

We can plan our meals out in our heads all we want but the minute we get busy we say screw it. Writing down what your meals are and when you are going to have them will keep you accountable. If you have a family, spouse, significant other, or roommates, write your meal plan somewhere they can all see it. This allows them to know the plan and hold you accountable as well. No one likes dreaming about fajitas all day only to come home and find out that the meal has been changes.

Double up recipes for leftovers

Leftovers = tomorrow’s lunch. It’s as simple as that. Why take more time to make your meals when you can just pack up your leftovers and enjoy them for lunch.

Mini Snack Packs

One thing I try to do every weekend is make my own mini snack packs with different vegetables, fruits, cheese, and nuts. There are snack packs that you can also buy if that works best for you. Something that I will grab at the store as well if my weekend has already come and gone. Having mini snack packs made ahead of time allows you to grab-n-go when you are running late and just need something to get through the next couple of hours. My favorite mini snacks are almonds and cheese or cheese paired with cut up fruit.

Plan out your workouts

Google Calendar

I think you all know how much I love and live by my Google Calendar. With a busy schedule, making your workouts a meeting in your calendar. That way you have already committed yourself to the time. Also, one of my new favorite features of Google Calendar is their goals. Say you want to workout 3x a week, Google Calendar will find time in your busy schedule and put your workouts in for you.

Commit to a Workout Program

Does your gym offer a workout program that you can join? Especially if it costs money to join, this is a great way to make sure you get your workouts in. You wouldn’t want to waste your money by skipping the workouts. Your gym doesn’t offer a program or you don’t have a gym membership? Find a free program online or through an app that sends you reminders on when to workout and what you are going to do.


No matter how busy life gets, we all need to work on not putting our nutrition and overall health on the back burner. Start small and build from there. We are all human and there will be days where we just can’t, but planning ahead can help decrease those days.

Share with others: How do you plan ahead during your chaotic life?

Plan Ahead for Nutrition and Workouts

#14 MGM: Listen to your Body

Mighty Goal Monday - Listen to Your Body

#14 MGM: Listen to your Body

We are officially into December, or as I call it the craziest month of the year. My days become longer and my sleep schedule becomes out of whack with all the holiday parties, shopping, and trying to finish up some projects before 2017 begins. My normal, well-scheduled and balanced days are no more and my body starts to let me know things need to change back. However, like many others, I tend to ignore the signs and then at the beginning of the year I am paying the price.

This week I challenge you to listen to your body.

Why you should start listening to your body

Sometimes we like to think we can be invincible, but deep down we all know that is not true,as painful as it may be to admit. As our lives get chaotic we tend to ignore the signs our body gives us to slow down or give it some extra TLC. Living a healthy lifestyle encourages you to listen to your body and address the areas that might be setting you back from your full potential.

Common Signs and What it can mean

Decrease in energy levels

If you notice your energy levels have come to a decrease over the past couple of days, your diet can be a huge reason for that. Our bodies run on the energy or food we provided it with. When you don’t put gas in your car, it won’t run and that is exactly the same thing with your body and food.

Another way your energy levels can be decreased is from your diet. When we have an unbalanced diet that is filled with quick grabs here and there, we are not providing the best fuel possible. Going back to the car analogy, if your car requires premium gas and you only put in regular gas it will not run properly in the long run. Your body requires premium food like whole grains, vegetables, fruits, protein, and dairy in order to function properly.

The best way to go about determining if you are not eating enough or it is your diet is to track your food. Don’t focus on the calories you are eating, instead look at the foods you are eating and determine what healthier alternatives there are to have a better well-balanced diet. Start small by trying to have a healthier breakfast and work from there.

Re-occurring body aches and pains

Have you been working out more or the opposite, not sticking to your normal workout routine? It’s most common to have body aches and pains when we are overworking our bodies. Our bodies require rest to repair our muscles. When we skip a rest day or work the same body group we just continue to cause harm to our bodies. Start by taking a rest day or work a different body part that you have been forgetting about.

Another way your body can be aching is from a decrease in your workout routine. When we completely forget about certain body parts, they tend to become very tight and can cause pain if nothing is done about it. Prevent this from happening by doing small stretches or exercises throughout the day that can target an area that may be causing you some pain and have neglected to work out recently.

Unable to stay awake at normal working hours

Most likely this means you need more sleep. The recommended amount of sleep is seven to nine hours a night. Now if you’re anything like me, you might laugh at that recommendation, I’m lucky if I can get more than six and a half. However, lack of sleep can cause a kink in your healthy lifestyle. Without enough sleep, your can’t function properly and your brain actually needs sleep to help you remember and learn new things. Just by going to bed an extra 15 minutes earlier every night can make a big impact on your sleep cycle. So start small, start with an extra 15 minutes and then increase the amount you are sleeping by 5-10 minutes every week or so. Note how you are feeling and the improvements you are seeing and find your healthy sleep duration that works for you.

I hear my signs, now what?

If you notice something new make note of it. From there note how long it has been going on and if there is a pattern to your signs. I find it best to write my notes into my Google Calendar. This way I can track when it started how long it may be happening and what I did that day that can be a cause. This can also be extremely beneficial if your sign ends up being something serious that requires medical attention*. Now you will have all the answers right at your fingertip when your doctor asks about your signs and symptoms.

Overall, life may be chaotic but you can still make small changes to help improve your body signs. Listen to your body this week and determine what small steps you can take to living a healthier lifestyle free of body signs.

*If you are noticing and experiencing  signs that may require medical attention please see your medical provider. This post is for general purposes only and not intended to be medical advice.

Mighty Goal Monday Listen to your Body

#10 MGM: Choose The Best Option

Mighty Goal Monday: Choose the Best Option

#10 MGM: Choose The Best Option

In today’s world, most of us are on the run and sometimes we have to eat out to get through the day. It happens, no one is perfect and sometimes there are no other options. But what you order can also be hurting your healthy lifestyle. When it comes to eating out, you do not have to deprive yourself from flavor instead just working on choosing more wisely when you are out.

This week I challenge you to choose the best option when eating out.

When most people think about a healthier meal when eating out, they automatically think they can only have a salad. Trust me, the salads might not be the best choice because the dressing alone might make your salad more calories than a burger.

How to Help Choose The Best Option

Check out the menu before you go out

If you know in advance where you are heading to eat, go online and check out the nutrition. Think about what you are thinking of having and look at the nutritional information on the item. Focus on calories, carbohydrates, protein, and fat to start with. From there, look at other menu items that are similar to what you are thinking about and determine the best option based on the nutrition and your taste buds.

Order First

When you get to the restaurant be the first one in your party to order. When you hear what other people are getting you might change your mind about what you are getting. You did your research now is the time to stick with it and get the plate you have been dreaming about all day.

Look for Specific Keywords

Do not have time to check out the menu beforehand, no problem? Look for specific keywords on the menu that can help you determine the best option. Healthy keywords include baked, broiled, roasted, grilled, and steamed. Unhealthy keywords include fried, creamed, braised, buttered, a la mode, battered, and crispy.

What makes it the best option?

Look at the ingredients

Ingredients tell the story of your meal. When you look at the ingredients, look for food items that will protein, fat, or carbohydrates. Protein ingredients include meat, chicken, fish, beans, cheese, and eggs. Fat can be tricky to determine at some restaurants and in general. When looking at the ingredients you want to choose meals that are high in your “good” fats or your monounsaturated and polyunsaturated fats, ingredients like olive oil, avocados, nuts, and seeds. Carbohydrates can be made up of pasta, rice, bread, vegetables, and fruits.

Protein Stands out

When looking at the ingredients, it might be best to focus on the protein sources. It is best to ensure that your meal has protein in it to help keep you full after the meal. Many restaurants are good about ensuring there is protein within their menu items. When in doubt focus on the protein.

Best options at common restaurants

Curious about what are some of the best options at restaurants? Below is a short list of healthy options at common fast food restaurants.

McDonald’s
  • Egg White Delight McMuffin – 250 calories, 29g carbs, 17g protein, 8g fat
  • Artisan Grilled Chicken Sandwich – 360 calories, 44g carbs, 37g protein, 6g fat
  • Southwest Grilled Chicken Salad – 350 calories, 27g carbs, 37g protein, 12g fat
Starbucks
  • Protein Bistro Box – 370 calories, 37g carbs, 13g protein, 19g fat
  • Ham & Swiss Panini – 380 calories, 46g carbs, 19g protein, 11g fat
  • Reduced-fat Turkey Bacon & Cage Free Egg White Breakfast Sandwich – 23 calories, 28g carbs, 16 protein, 6g fat
Qdoba
  • The Gladiator Taco – 280 calories, 16g carbs, 17g protein, 17g fat
  • Triple Threat Taco – 250 calories, 17g carbs, 17g protein, 12g fat

Curious what other Registered Dietitians eat at fast food places? Check out this great article by SELF – 12 Things Registered Dietitians Order When They Get Fast Food.

When life gets busy it can be easier to just grab something out for a quick bite to eat. There is nothing wrong with that, but it becomes important to choose the best option that can help maintain your healthy lifestyle. Take time to check out menus and find healthy alternatives to your go-to meal now.

Share your #mightygoalmonday accomplishments and tips


#9 MGM Recap: Re-evaluate your diet

Last week, I really focused on getting a bigger picture of what my diet really consists of. Since I find myself eating most of my meals out of my lunchbox in the car, I learned that all my meals are the same. I do not have a large variety in my diet and can tell I am missing some nutrients. By taking the time to re-evaluate my diet, I now have a new perspective on my diet and areas of improvement I need to make. What were some of your areas you need improvement in when it comes to your diet?

New to Mighty Goal Monday?

Check out why I started this blog series and other Mighty Goal Monday posts.

#8 MGM: Achieving Optimal Sleep

#8 MightyGoalMonday is all about Achieving Optimal Sleep. Sleep has a huge impact on our health and should be a priority when creating a healthy lifestyle

MGM 8: Achieving Optimal Sleep

If you are averaging around seven to eight hours of sleep a night, then you are getting the recommended amount of seven to nine hours of sleep. However, if you are someone who is running around in a chaotic life you might wish you could get close to seven hours. Personally, I am lucky if I can get six hours of sleep and I know sleep is something I need to pay more attention too. Which brings us to this week’s Mighty Goal Monday: Achieving Optimal Sleep

This week’s challenge is to go to bed 30 minutes to an hour before the time you normally would go to bed.

Some of you might be thinking, what does sleep have anything to do with nutrition? Especially since my blog focuses mostly on nutrition. I still like to focus on creating and maintaining a healthy lifestyle overall.

How does Sleep affect your health

Brain Power

While you are sleeping, your brain is still working. Your brain is working on creating new pathways which help you learn new skills and remember information you are exposed to during the day. With proper amounts of sleep, you increase your ability to pay attention, think creatively, and make decisions.

Prevention of Diseases

With achieving the recommended amount of sleep, you can help prevent increased risks of heart disease, kidney disease, diabetes, stroke, and high blood pressure. Like your brain, the rest of your body is still at work while you are sleeping. While you are sleeping, your body is healing and repairing blood vessels and your heart. An important component of helping prevent diseases.

Overall Daily Functions

As many of us already know, when we are running low on sleep we do not function at our best. With a lack of sleep, it can take longer to complete tasks and more mistakes are likely to be made. All things we want to prevent due to the added amount of time it will only add to our busy days.

Sleep & Weight Loss

In a study presented at the annual meeting of the Endocrine Society in 2015, losing as little as 30 minutes of sleep per day was shown to contribute to long-term consequences with body weight. The studied concluded that after 12 months, for every 30 minutes of lost sleep on the weekdays, the obesity risk increased by 17%. Ultimately, the study provided research to demonstrate the importance of achieving optimal sleep consistently.

There have also been numerous other studies that show the direct correlation of lack of sleep and weight gain. Therefore, when it comes to weight loss, your sleep has more of an impact than you might have thought.

Ways to achieve optimal sleep

Establish a Bedtime Schedule

You make sure you are not late for your meetings you schedule, right? Why not do the same for bedtime. Plan in your schedule when you are going to go to bed that will ensure you get at least seven hours of sleep. Set an hour reminder before your desired time and make sure you start winding down. As many of you know, I live off of Google Calendar and adding a bedtime into my schedule is a great way to take the step in the right direction.

Disconnect from your devices

Getting in the habit of disconnecting from your smartphone, tv, computers, ipads, etc. that put off a light can help your sleep tremendously. The backlighting of many of electronics have been shown to slow down the production of melatonin, which helps us sleep. When you use these devices before bedtime, it can be harder to fall asleep, which is not something we want to do when we plan to only be getting about seven hours of sleep.

Can’t Sleep, Get up

If there are times in the night where you can not fall asleep or get comfortable, get back out of bed. When you are tossing and turning, you most likely will not fall asleep anytime soon. By getting out of bed and doing something relaxing like reading a book or doing a few stretching moves can make a difference.

In the end, this week is all about working on achieving optimal sleep. It is not going to happen overnight if your schedule has been busy for so long. Take the small step to focus on going to bed at least 30 minutes to one hour earlier than your normal time.

Share your #mightygoalmonday accomplishments and tips


MGM #7 Recap – Explore your Cooking Skills

How did everyone do trying to explore their cooking skills?! Did you learn a new skill? Did you make a recipe you have been meaning to make for a month now? I hope you were able to make time to create a delicious meal that allowed you to sit down and enjoy time with some loved ones.

New to Mighty Goal Monday?

Check out other MGM posts and why I choose to start this blog series.

 

Together we can accomplish small but mighty weekly goals.

#7 MGM: Explore Your Cooking Skills

explore your cooking skills

#7 MGM: Explore your cooking skills

As our worlds get chaotic, it becomes harder to get into the kitchen and cook up a delicious meal. For some, there is not enough time in the day to cook meals. Others do not believe they have the skills to create different dishes. Whatever your reason is, it is time to change that. Right now, I rarely am in the kitchen cooking my meals, something that I am working towards changing and inspired this week’s Mighty Goal Monday – Explore your Cooking Skills.

 

This week’s Challenge: I challenge you to get into the kitchen and explore your cooking skills by cooking at least 2 different meals.

 

Why it is important to explore your cooking skills.

Many individuals believe that it’s too late to learn how to cook, but that is not the case. It is never too late to learn how to cook! You never know what you can do until you step out of your comfort zone and that is the same for cooking. There are great benefits to exploring your cooking skills.

Just the basic cooking skills can make a difference

You do not need to be a gourmet chef to create a great family dinner. Boiling water, chopping up vegetables, and cooking grains appropriately are very basic cooking skills that are used in many recipes. You don’t have to get fancy with everything. Start small and build up your skills as you become more comfortable in the kitchen.

There is always something new to learn

Ever start something new only to get bored with it six months later? Cooking is not like that. No matter what your cooking skills levels are there is always something new to try when you start to get burnt out. There will always be new recipes to try or a new popular skill to learn.

Cooking allows you to control what is in your meals

Cooking is essential when it comes to living a healthier lifestyle and helping with weight loss. When you eat out, you do not exactly know what is being put into your meals. Yes, you know most of the ingredients but do you know how much salt or butter they are using in the recipes to add more flavor? By working on your cooking skills, you can learn to mimic some of your favorite restaurant recipes and put a healthy spin on them.

 

Where to Start

Not sure where to start? Check out some of the resources I look at when I have a question about cooking.

Kitchen Cheat Sheets from BuzzFeed

Kitchen Cheat Sheet Guide on Basic Cooking Skills from SodaPic

Spoon University offers great recipes for beginners and college students that are trying to eat healthier and not burn anything in their dorm rooms.

Pinterest and Youtube are great for finding specific information on skills that you have and how you can accomplish them.

Already a great cook but just don’t have the time?

You already might have great cooking skills, but you might not have the time to use them. If that is the case, maybe think of alternatives that you can do to make more time for cooking.

Make time in your Google Calendar

Google Calendar now offers the goals features which can be great to plan time for family dinners. Once you answer the questions about your specific goal, Google Calendar automatically sets the time and dates that work best in your schedule. This is honestly one of my favorite features of Google Calendar now.

Hello Fresh

Hello Fresh is a meal delivery service that does the prep work for you. I recently got the opportunity to try this amazing program. After a long day at work, I came home to a box filled with materials for three meals. Each meal’s materials were in their own box and the recipe booklet was included. I was able to cook my meals in about 30 minutes and enjoy all the delicious and fresh flavors. They offer great packages and take the meal prep out of the picture so you just have to focus on cooking. A Win – Win in a chaotic life.

No matter what you end up cooking this week, just remember to have fun and never stop learning something new to help you live a healthier lifestyle.

Let the #MightyGoalMonday community know what you cooked this week!

Do not forget to share your achievements, tips, and/or comments with me and the #MightyGoalMonday community. It is much easier to accomplish goals when you have others completing the same goals.

Share your #mightygoalmonday accomplishments and tips

 


#6 MGM Recap -Make Time for Lunch!

This week, I was able to sneak away from my computer long enough to enjoy my yogurt and peach outside on a bench. This week was challenging for me to take time away from my work, however, I made it possible by taking mini breaks to enjoy snacks and a portion of my lunch outside. Just because your week is busy does not mean you can’t step outside for five minutes at a time throughout the day. Continue to stop and enjoy your lunch as time goes on and hopefully you will be able to truly take a quality lunch break.

New to Mighty Goal Monday?

Find out more about why I started this blog series and what other MGM’s you have missed and can start at any time.

Together we can accomplish small but MIGHTY weekly nutrition goals.

I received a complimentary box from Hello Fresh but this post is not sponsored and all thoughts are my own.

#5 MGM: Get Active

MGM Get Active

Part of living a healthy lifestyle involves being active as well. Now I am not saying you need to be training for a marathon or triathlon to be active. Any additional exercise outside of your daily movements contributes to being active. Which leads us into this week’s Mighty Goal Monday: Get Active!

My challenge for you this week is to get active by working out at least 3 times this week for at least 30 minutes.

Why it is Important to Get Active

It is no-brainer that getting active can help improve your overall health. (It wouldn’t be a common recommendation if it didn’t.) By starting to become active or maintaining a regular exercise routine, you not only are working towards your fitness goal but there are also other great benefits to working out.

Mood Booster

When you workout, your brain release chemicals that help you destress and decrease your anxiety, which ultimately will help increase your happiness. So even if you do not feel like working out because of your high-stress levels, use that as your motivation to help relieve your stress.

Confidence Booster

As you get more active you will start to increase your strength and endurance. Knowing that you are making progress is definitely a confidence booster! Everyone loves that feeling of knowing they are improving and wanting to show it off to the world.

Improves your Creativity

Have you ever been on a long hike and think of the next big idea? When you are working out regularly you start to generate new ideas in your brain more easily. Honestly, half my ideas for Nutrition in Chaos are thought of when I am working out.

Getting Active & Weight Loss

Diet and Exercise go together like peanut butter & jelly. Without one of the two, you don’t get the best sandwich, same goes for diet and exercise. You can have a really good diet but not be active or you can be really active with a bad diet but still not see the results you want to see. So to see the results you want to see, you want to have a good diet and a regular workout routine.

Ways to Get Active

There are so many different ways to get active and you do not have to stick to one exercise. It is actually better if you switch up your workouts so you start working different muscles. When it comes to working out it is important to make sure you get your heart rate up to see the benefits.

Cardio

Running is not the only cardio that exists so don’t panic that I am telling you that you have to run as your exercise. If running is not your calling, try walking at a brisk pace to increase your heart rate. Especially with the beautiful nature changes during the fall season, getting outside for walks or hikes is a must! Biking and swimming are other great ways to get your cardio in.

Strength Training

Many people believe that if they strength training they are going to get big and bulky like the Hulk. However, this is never the case unless you are training an excessive amount. Not only are you building muscle when you strength train but you start to burn more calories. Who doesn’t want to be healthy & strong!

HIIT

High-Intensity Interval Training Workouts are a great way to rev up your exercises by completing short but intense workouts. HIIT workouts are also proven to help burn more calories after your workout has been completed compared to other forms of exercise.  I love HIIT workouts when I am pressed for time and most of the time I sweat more during these workouts then a 30-minute run.

My favorite workout Apps

Active by Popsugar – This is a great app to find workouts targeting a specific area. Having the app on my phone makes it easy to bring it to the gym and follow along with the guides that you can download to your phone. {They also have great HIIT routines to try!}

Nike+ Training Club – If you are the type of person that needs set workout schedule this is my go-to app! I am all about creating schedules and making sure my life isn’t overbooked. Nike+ Training Club allows you to create a workout plan with your goal in mind. It asks you basic questions and then creates a workout routine with all their workouts. I never have to go searching for a workout to follow because they always provide the correct workout for the day.

Share your progress

Do not forget to share your achievements, tips, and/or comments with me and the #MightyGoalMonday community. It is much easier to accomplish goals when you have others completing the same goals.

Share your #mightygoalmonday accomplishments and tips


#4 MGM Recap – Increasing your water intake

Do you feel like you are going to float away with all the water you drank this week?! I hope you were able to increase your water intake and feel comfortable with the amount you are drinking. Feeling bloated is never fun and that is why it can be best to gradually increase your water intake if that is the case. Especially when it comes to working out, it is important to maintain good hydration.

New to Mighty Goal Monday?

Find out more about why I started this blog series and what other MGM’s you have missed and can start at any time.

 

#2 MGM: Increasing your Fruit Intake

Mighty Monday Goal #1 Recap

Well, MGM #1 is in the books. How did everyone do?! Personally, I know I could have done better as there was a day during the week I didn’t have one single serving of vegetable! So I get it when someone says “I went the whole day and didn’t even realize it.” Which goes to show how little we think about our nutrition sometimes and how important it is to reverse that.

This week I want you to do your best (we are only human) to still work on adding more vegetables into your diet, as well as, incorporate this week’s Mighty Goal Monday.

Increasing your fruit intake

This week’s Mighty Goal Monday is: Increase your fruit intake.

According to the 2015-2020 Dietary Guidelines, 80% of the U.S. population is consuming less than the recommended amounts of fruit. This is a HUGE percentage, but I definitely can see this in both myself and my clients eating habits.

The Dietary Guidelines recommend the following daily fruit consumption.

  • Women ages 14 & Up should consume 1.5-2 cups a day
  • Men ages 14 & up should consume 2-2.5 cups a day

This week, I challenge you to increase your fruit intake by 1 cup/serving per day.

Again, for some you this might be pretty easy to do, or you might already be getting the recommended amount everyday. Others (like myself) may struggle to reach the recommended amount each day which makes it important to put forth the effort to try our best.

How much is a serving?

Since it can be hard to determine how much is really a cup of fruit, here are some common fruit serving sizes.

Apple – 1 small apple (2.25” diameter) or ½ large apple (3.25” diameter)
Banana – 1 large banana (8” to 9” long)
Grapes – 32 grapes
Grapefruit – 1 medium grapefruit (4” diameter)
Orange – 1 large (3 1/16” diameter)
Peaches – 1 large peach (2.75” diameter)
Pear – 1 medium pear (2.5 per pound)
Plum – 3 medium or 2 large plums
Strawberries – about 8 large strawberries
Dried Fruit – ½ cup

Health Benefits of Fruits

There are so many great benefits to incorporating fruits into your diet. Not only can they help curb your sweet tooth with their natural sugars but they are packed with vitamins, minerals, and fiber. Common nutrients found within fruits are Vitamin C, potassium, and  folic acid. By increasing your intake in fruits you also are lowering your risk for cardiovascular disease, stroke, and type-2 diabetes. All the more reason to enjoy fruits in your diet!

How to increase your fruit intake

Shop Smart

When it comes to purchasing fruits, look to see what fruits are in season or on sale at your local grocery store. Pears, cranberries, and pomegranates are all fruits that are in-season now. (Try putting pomegranate seeds on your avocado toast for extra flavor, it’s delicious!) Also, shop your local Farmer’s Market. Fall is a great time for a Farmer’s Market and the fruit is usually ready to eat right at that moment.

Buy pre-cut fruits

Constantly on the go? Look for pre-cut fruits in your grocery stores. Not only will this save tons of time but you can grab and go on your way out of the door! Fruit platters are a great way to get a variety of pre-cut fruits.

Creating dishes with fruits in them

You don’t have to eat fruit by itself. Make a fruit salad with all the fruits you enjoy. Mix fruit into your yogurt, oatmeal, or cottage cheese. Make a dessert packed with fruits!

Here are some of my favorite fruit recipes.

Homemade Applesauce – Since fall is a great time to go apple picking, I always make homemade applesauce. This is a great recipe from Healthy Ideas Place for homemade applesauce.

Blueberry Avocado Muffins – Gimme Some Oven

DIY Fruit Pizza – Mitzi Dulan, RD

Get creative when it comes to ways to increase your fruit intake!

Start the Week of Strong!

Social Media Mighty Goal MondayStart tomorrow morning off with a serving of fruit at breakfast and continue to increase your fruit intake by 1 cup each day. It might be challenging for some and easier for others but that is part of the journey. No matter where you are on your journey to living a healthier lifestyle, you can continue to make small improvements that lead to greater accomplishments.

Remember, it can be a lot easier to reach your goals when you have a support team behind you. So don’t forget to share your progress and challenges with the Mighty Goal Monday team!

I’ll make sure to repost every #mightygoalmonday or #mgm I see!

Together we can accomplish small but Mighty weekly nutrition goals.

 

Mighty Goal Monday

Mighty Goal Monday Coming Soon

I am excited to announce I will be starting  one of my first blog posts series!

MIGHTY Goal Monday 

With September just a week away, now is the time to start something new and fun. Like myself, I know everyone is living on the go in a chaotic life. However, that is not an excuse to use when it comes to living a healthy lifestyle. With this in mind, creating a blog series around small achievable goals came to mind.

I personally see better results when I set smaller goals that I can achieve. Turns out I am not the only person like that either. According to a study done by the University of Alabama at Birmingham, when it comes to losing weight sticking with smaller goals helped keep weight loss on track. Short-term goals become more manageable which ultimately leads to a great chance of success.

Social Media Mighty Goal MondayWhat to expect

Every Monday Morning, I will publish a new MIGHTY goal so you are prepared to start the week of right! These goals will be achievable throughout the entire week. For some they might be challenging and others might already be completing the goals. Do your best, these goals are meant to help you start, get back, or advance a healthy lifestyle. No one is perfect but starting small can help make a MIGHTY impact on your health overall.

Ultimately, I hope to build a community that is focused on helping one another help achieve the goals. Get your friends and family involved as well! Having a strong support team at home or the office also makes a difference.

Remember to share your progress and achievements through social media and Nutrition in Chaos website and social media platforms.

Together we can accomplish small but MIGHTY weekly nutrition goals. 


Mighty Goal Monday Posts 

9.4.16 – Adding Vegetables into your Diet 
9.11.16 – Increasing your Fruit Intake
9.18.16 – Eating a Balanced Meal 
9.26.16 – Increase your Water Intake
10.3.16 – Get Active
10.10.16 – Make Time for Lunch
10.17.16 – Explore your Cooking Skills
10.24.16 – Achieving Optimal Sleep
10.31.16 – Re-Evaluate your Diet
11.7.16 – Choose the Best the Option
11.14.16 – Try Something New
11.21.16 – Enjoy the Holidays