Nutrition In Chaos 2017

Nutrition in Chaos 2017

Nutrition in chaos 2017

Happy 2017!

I am not sure how your 2016 went but there seemed to be both good times and bad times for everyone. One thing I am proud of that happened in 2016, was starting Nutrition in Chaos. As nervous as I was to start my own blog, it was something that I have been wanting to do. Since starting a couple of months ago, I have just been posting weekly blog posts. But after doing some planning and putting together my vision for Nutrition in Chaos, 2017 is going to be the year of bigger and better things!

What to Expect to See

Here are just a few things that will be coming to Nutrition in Chaos throughout the next couple of months.

  • More than one blog post a week
  • New Website Layout
  • Freebies!!
  • Newsletters
  • Blog Series on Half Marathon Training – It’s my first Half Marathon and I am sure there will be great lessons I learn from that I want you to avoid.
  • Nutrition Coaching Sessions with ME! I will be putting together coaching packages that will allow me to help you reach your goals on an individual level.
  • And so MUCH more

Got Ideas?!

Is there something you wish I could talk more about or something you would really like to see?! Let me know! I am here to help you create and live a healthy and happy lifestyle with a focus on nutrition. Fill out this survey and help me improve and grow Nutrition in Chaos.

Fill out the Survey!

Nutrition in Chaos 2017 Healthy and Happy Year

 

#17 MGMG: Continue the Journey

 Continue the Nutrition Journey

#17 MGM: Continue the journey

With 2016 coming to an end, it means that Mighty Goal Monday is also coming to a close. I have been doing this blog series for over 3 months now. If you have followed along with the series from the beginning, I appreciate it. If you checked it out every now and then I thank you as well. I took the chance to start a blog and have appreciated everything that has come from this experience and now am going to take it to the next level. Which brings me to the close of Mighty Goal Monday..for now (who knows what will happen in the future).

I challenge you to Continue the Journey

Continue the Journey

Mighty Goal Monday is all about creating and maintaining a healthy lifestyle. Each week I challenged you to a new task to help you. This week I want you to continue the journey of living a healthy lifestyle. It can be hard to continue the journey when you don’t have someone telling you what to do. (Trust me that’s always my problem.)

Re-visit old challenges

Was there a challenge that was hard to do or you haven’t done in awhile? Go back to that post and read of different ways to go about the challenge.

Reflect monthly

With Mighty Goal Monday we only reflected on our progress about once or twice during the 16 weeks. It becomes important to reflect on your progress more often than that. Take one day during the month and ask yourself some questions.

  • Where am I know in the journey?
  • Where did I start this journey?
  • What is one or two of my strengths?
  • What is a weakness of mine?
  • How can I make a goal for myself based on my reflection?
Think outside of the Box

Is there something you consider important in living a healthy lifestyle? What makes you happy that you have not done in a long time? Make that a weekly challenge for yourself. You don’t have to do everything by the book. Find what makes you happy and make it a challenge for you since happiness is also important in living a healthy lifestyle.

Previous Mighty Goal Mondays

Did you miss a Mighty Goal Monday? Check out the complete blog series below.

#1 Adding Vegetables into your Diet
#2 Increasing your Fruit Intake
#3 Eating a Balanced Meal
#4 Increase your Water Intake
#5 Get Active
#6 Make Time for Lunch
#7 Explore your Cooking Skills
#8 Achieving Optimal Sleep
#9 Re-Evaluate your Diet
#10 Choose the Best Option
#11 Try Something New
#12 Enjoy the Holidays
#13 Find your Weakness
#14 Listen to your Body
#15 Plan Ahead
#16 Set Your Goals for 2017

Nutrition in Chaos 2017

Don’t worry, just because Mighty Goal Monday series is ending, doesn’t mean Nutrition in Chaos will disappear. I am just getting started! The past couple of weeks, I have created some SMART goals for myself both personal and professional. So stay tuned and make sure to subscribe to Nutrition In Chaos on Social Media to get notifications of new posts and other surprises I have up my sleeve for 2017!

#13 MGM: Find Your Weakness

healthy lifestyle goal and weakness improvements

#13 MGM: Find Your Weakness

When it comes to the holiday season, it can be hard to stay on track with your healthy lifestyle goals. With Thanksgiving last week, and the start of the holiday season, it now becomes important to get back on track. Many of you know, the reason I started Mighty Goal Monday is to help you create & maintain a healthy lifestyle through small weekly goals. This week is no different, except this time you pick the goal based on your weakness.

This week I challenge you to find your weakness and work towards improving it. 

Find your Weakness 

This can really be anything. Have you recently realized you don’t remember the last time you had a vegetable? Or a fruit? When was the last time you drank enough water? I want you to identify ONE weakness you have when it comes to creating & maintaining a healthy lifestyle.

Improve your Weakness

After you have found your weakness, I want you to brainstorm how you can improve on it. Set a goal that is realistic and something that can be achievable during the week. Set yourself up for success as we get back into our normal routine after the Thanksgiving holiday.


Need some ideas?

Not sure what your weakness might be? Check out some previous Mighty Goal Monday posts. Not only can they give you an idea but they can also give you great tips on how to help you improve upon them!

Adding Vegetables Into your Diet 

Increasing your Fruit Intake 

Eating a Balanced Meal 

Increase your Water Intake 

Get Active 

Make Time for Lunch 

Explore your Cooking Skills 

Achieving Optimal Sleep 

Choose the Best Option 

Whatever you choose to focus on this week. Do your best and remember how one little improvement in your lifestyle can make a positive impact on the rest of your life.

Share your #mightygoalmonday accomplishments and tips

#11 MGM: Try Something New

Mighty Goal Monday: Try Something New

#11 MGM: Try Something New

Nowadays, I find myself to be in a routine where I know what I am going to eat, what time I am going to eat, and where I am going to eat. There is very little time in my schedule to change up my eating habits, and honestly, that is driving me crazy. While an undergraduate and graduate student I found time to try something new, whether it be a new restaurant or a new food dish. This is something I hope to change this week.

This week I challenge you to get outside of your comfort zone and try something new.

This #MightyGoalMonday can apply to anything in your life really. This post will mainly focus on trying something new with nutrition äs the main focus. However, you can also apply this to working out, your social life, or your career. Take this goal and run with it.

Why we need to try something new

Life can get boring

If we do the same thing every day for the rest of our lives, odds are we are going to get board. By trying something new, no matter how small we can spice up our life some. No matter how big or small our new change or adventure may be, it is always needed to get out of a rut.

You can discover something new that can potentially change your life

Do you have a hobby or passion that you did not always have? Odds are you took a chance and tried something new which makes my point perfectly. Without trying something new, you might not discover how much you really enjoy something that can change your life.

Nutrition & Trying Something New

Always Something New to Try

One of my favorite things about nutrition is there will always be something new to try. Unless you are a world traveler and have eaten everything there is to offer. Odds are that is not the case. Which means there are great food items that you have not yet tried. Also, when it comes to food, there will always be something new coming out that will grab our attention.

Cooking always has something to offer

When it comes to cooking, I am not the best in the world. Honestly, I am known to burn most of my main dishes, just ask anyone of my friends or family members. But that doesn’t stop me from trying to make something new in the kitchen. There are so many recipes out there that there is always something new to try. Just simply figure out what you are craving, search the web or Pinterest (my go-to for recipes) and start putting your skills to work. {Need some help with your cooking skills, check out a previous #MightyGoalMonday – Explore Your Cooking Skills for helpful tips.}

Ways you can try something new

Join the one-bite club

The one-bite club is something I learned about while completing my dietetic internship where I was mainly working with children. While doing food introduction presentations, all kids had to try at least one bite of each food item. After learning about this, I adopted the motto to my everyday life. If you just focus on trying one bite of a food item, you can discover new food items.

Be adventurous while traveling

I just got back from taking a mini-vacation to Charleston, SC. Lets just say I didn’t want to come back. But when I was there, I made sure to try something new. Since I am from the midwest, fresh fish is not something we get often, therefore, I choose to try a new kind of fish while visiting. It is in my experience to ask the locals and servers what they recommend since they know more about the food than I do. In the end, no matter where you may be traveling, always try something new because who knows when the next time will be when you’re back in the same area.

Because this #MightyGoalMonday can apply to anything in your life, think of something you have been putting off trying. Make it happen this week or plan to make it happen very soon. Get outside of your comfort zone and try something new!

 

Social Media Mighty Goal Monday

New to #MightyGoalMonday?

Check out why I started and continue this blog series. As a new blogger, this is something that truly means something to me and is a great start to creating and developing a healthy lifestyle.

Together we can achieve small but mighty nutrition goals.

#9 MGM: Re-Evaluate Your Diet

#9 MGM: Re-evaluate your diet

#9 MGM: Re-Evaluate Your Diet

Mighty Goal Monday has been going on for about 2 months now! Hard to believe it myself. Mighty Goal Monday is focused on creating and maintaining a healthy lifestyle with a primary focus on nutrition. In the earlier Mighty Goal Mondays, we focused on starting to increase our fruit and vegetable intakes. But are you still working on those goals, as well as, others?

This week I challenge you to re-evaluate your diet and identify areas of improvement.

Why it’s important to re-evaluate?

Like anything you do for an extended amount of time, it is important to frequently re-evaluate your progress to ensure you are moving in the right direction. When was the last time you deeply thought about your diet and what areas of improvement you can make to take it to the next level? When you take the time to re-evaluate things, you tend to find something that needs improvement. You might realize you need improvement in something you have been thinking about for awhile now or you might discover something new to work on. Over time, things start to blend together and unless you really stop to analyze, you might continue with a bad habit for longer than you wanted to or end up straying further away from your overall goal. No matter what the case may be, you will never discover an area of improvement without stopping to re-evaluate.

What are common areas of need?

Not sure what areas you might need improvement in, check out some examples and see if they are true for your diet?

  • Only consuming fruit at meals
  • Not knowing the last time you had a vegetable
  • Your water intake has been low for a couple days now
  • Protein intake has been declining over time
  • Most of your meals are from restaurants or fast-food

Taking the next step

After you re-evaluate your diet, take a few minutes to choose your area of weakness and one that you truly want to focus on this week. Whatever your area of improvement may be, ask yourself how can you improve and what can motivate me to improve. Without having motivation and a plan it can be impossible to stay focused on completing your goals.

Now you might be thinking this really is not a good Mighty Goal Monday, but the purpose of this week is to stop and re-evaluate your progress and ensure you are still working towards creating & maintaining a healthy lifestyle. This week, I want you to focus on what you think is the most important area of concern. We might be working together as a team, but everyone has their own goals that they are focused on achieving.

So this week, take ten minutes out of your Monday morning to re-evaluate your diet and progress and determine an area of improvement. Make a plan and do you.

Share your #mightygoalmonday accomplishments and tips

New to Might Goal Monday?

Check out why I started this blog post series and how you too can start creating & maintaining a healthy lifestyle through small but MIGHTY goals.

#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.

My Nutrition Journey

Most Registered Dietitians have taken a journey in order to get to where they are today. I am no different and believe it is important to learn about my personal nutrition journey.


High School Swimming

My first interest in nutrition started when I was a high school swimmer. During a season filled with two-a-day practices, I found myself lacking energy to complete my practices. At first, I did not think much into it because I was a high school student lacking sleep due to my practice and homework schedule. But on nights that I got a significant amount of sleep I was still lacking energy. I decided looking to the internet for advice was the next best thing. After reading different articles, I learned that my poor nutrition was affecting my energy levels. Once realizing I need improvement with my diet and making changes, I began to see an improvement in my swimming and overall energy levels. At that moment I created a new interest of mine and decided I wanted to study nutrition in college.

Triathlon Training

I started my nutrition/dietetics career at Eastern Illinois University where I majored in Family and Consumer Sciences with a concentration in Dietetics. My classes consisted of many chemistry classes and food science classes. Science was never really a good subject for me and I found myself questioning my decisions to go into dietetics.

Flashback photo from triathlon

My sophomore year I decided to compete in a Triathlon over the summer. I started to have problems training again that related back to my nutrition. This time, I was not increasing my caloric intake as I increased my distance and duration of my workouts. Once again, I found myself looking to articles and sites on the internet to find my information. Except this time, I already had some background knowledge on nutrition and found many sources providing me with the wrong information. It was at that moment that I knew dietetics was the right field for me to be in. My failed attempt with nutrition and training became my motivation to continue my career path to become a Registered Dietitian.

My Journey Will Continue

After completing my degree at Eastern Illinois, I attended Dominican University. At Dominican, I completed my Dietetic Internship and earned my Master of Business Administration. Through tough times, I find myself reflecting on my past and being thankful for who I am today. In the future, I know there will be new hardships and moments I question my career path. But, I will never be able to forget how much nutrition helped me during moments I needed it the most. Something that I hope I can pass on to others who take a passion in nutrition as well.