Body Kindness Book Club Is Back! The Sleep Revolution By Arianna Huffington

My messy bed

My messy bed after a good night’s rest.

Ya, ya. Sleep. We all seem to know how important it is, but do we really know why? During the past week, how many nights were you able to get the recommended 8 hours of sleep? Are you making sleep a priority in your life? Let’s all shut our computers down and turn our lights out together with my #Sleep8 challenge and book club in July.

Want to feel better in less than a day? Join me in #sleep8 challenge Click To Tweet

My Sleep Story

My sleep quality comes and goes. There are nights when my sleep is interrupted (thank you, toddlers) and in sum total, it’s about 6 hours of good sleep. I can feel it the next day in my energy and mood. Cranky-Mc-crankypants comes out when I’m tired and as much as I love my coffee, I can’t (and won’t) use it as some lack-of-sleep pill. If I miss a few days in a row of good sleep, I eventually crash and get a solid 10 to make up for lost Z’s. I’m OK with imperfect sleep, but I remain committed to setting the boundaries I need to make my bedtime a joyful (not stressful) activity.

Why This Book?

Whenever it comes to making decisions between, work, family and our health, time is our most valuable and limited resource. Some people might even sacrifice their sleeping hours to pull an almost all-nighter, thinking that it will make them more successful and responsible in life. That mindset is so far from the truth, in fact the lack of sleep can affect our appetite, desire and our interest to exercise, not to mention the over reliance on caffeine the next day! fullpage.do

Getting those 7-8 hours of sleep makes us healthier, better at our jobs and it also allows us to connect with the deeper part of ourselves, improving our ability to make wise choices and to practice body kindness. The Sleep Revolution book, will motivate and help you get those 8 hours of sleep you need!

  • You’ll learn how sleep can impact our ability to make wise decisions with food
  • How our body recovers during sleeping
  • How technology makes it difficult to sleep and why
  • What foods and drinks to avoid before sleeping

Sleep with Me in July

I know how sometimes the “no sleep” mentality can get in our way, when we push through the constant fatigue, whispering “I’ll sleep when I’m dead”, as if that’s suppose to make the deprivation justifiable.

Sleep is essential for our health, like all the other things we do– eat well, exercise, socialize, etc., which is why I’m inviting everyone in on my new #sleep8 challenge and to read The Sleep Revolution by Arianna Huffington.

Nobody is perfect, but we can all try to be consistent with sleep. Join me in a personal challenge to rest, rest, rest every day for the month of July.

Use the #sleep8 hashtag everywhere on social. Follow it for my best sleep tips. Show me YOUR messy bed. (I showed you mine!) Most of all, commit to making sleep a priority, not only in your mind, but in your actions. Let’s all shut our computers down and turn our lights out together.

Nobody is perfect, but we can all try to be consistent with sleep. #sleep8 challenge Click To Tweet

Listen To Arianna Huffington- The “No Sleep” Mentality Is False!

See You In Bed!

Let’s do this, people. #Sleep8

Like Podcasts?

Body Kindness with Rebecca Scritchfield, RDNA positive antidote to the diet obsessed world, Body Kindness is grounded in the “radical” idea that health begins by being good to yourself and changing your habits is about love. Because you can’t hate yourself healthy.

Speaking of love. I’d love if you’d consider spreading the word about my new show Body Kindness by subscribing and leaving a rating on iTunes. Here’s a direct link to the show or you can cut and paste this into your browser: http://getpodcast.reviews/id/1073275062.

 

 

 

Body Kindness Podcast Episode 9 – The Upside of Stress

Body Kindness with Rebecca Scritchfield, RDNThere’s no typo in that title, friends… stress really does have an upside! In today’s episode of Body Kindness we’re diving into our Book Club selection The Upside Of Stress by Kelly McGonigal, and we share how you can use stress to your advantage to grow stronger.

Have a question or comment for us? You can get in touch here.

Want to join our Body Kindness challenges, book clubs, and get my Feel Great Guide and health and happiness Journal free to your inbox? Jump on my email list here.

Listen to Episode 9 below…

Subscribe to Body Kindness so you never miss an episode – we’re on iTunesSoundcloud and Stitcher. Catch up on previous episodes here!

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Here’s what we talked about…

  • We briefly touched on the aftermath of the Biggest Loser Study. Bernie’s feeling empowered to take care of himself with Body Kindness and to share his real story and experiences.
  • I gently reminded our listeners that all bodies can be healthy bodies – health is a separate thing from appearance. We need more empathy, understanding, and compassion. That’s accessible to everyone, no matter what you weigh!
  • I started our chat about The Upside of Stress by asking Bernie about his experience of stress. He says he’s sometimes stressed by everyday responsibilities like work, family and finances, and this can lead to not-so-kind habits.
  • I said that before reading the book I believed all stress was bad. It had also been a big trigger for self-sabotaging behaviors like emotional eating. Reading the book gave me life-changing insights and now I’m reframing stress both in my own life and for my clients.
  • McGonigal states that stress is energy and it’s a sign that something that matters to you is at stake. So if you weren’t worried about things like your job and loved ones – that would be a worry!
  • She also writes “the effect you expect is the effect you get”. She cites a study where two identical shakes were labeled “Sensishake” and “Indulgence”. The participants not only perceived a taste difference, their body chemistry responded differently.
  • McGonigal writes that people who have a “I can’t handle it” response to stress don’t secrete as much DHEA (growth hormone) compared to those who believe they can cope. DHEA helps your brain grow and strengthen, so in this sense being exposed to stress can make us stronger.
  • Most people bounce back after stress and trauma. A small percentage experience post-traumatic growth. Not that the trauma was good – but that in some way your life has more meaning than before.
  • A small percentage of people have the opposite experience, in which they don’t bounce back and suffer from variations of anxiety, depression and PTSD.
  • Bernie found the “Tend and Befriend” approach powerful. He says he often isolates himself when feeling stress and overwhelm. He wants to practice reaching out when needed not only to get help, but to also get outside of himself and help others.
  • We discussed how experiencing stress can build resilience. The book mentioned an experiment where people had to put their hand into ice water – those who had experienced more stressful events could tolerate the water for longer.
  • In case you’re listening and thinking, “Yeah, but…” we talked about how to find the upside of stress in a common scenario – the learned habit of emotional eating as an unhelpful coping mechanism.
  • When a stressful event happens sometimes we can overreact. We don’t feel in control, so out of habit we look for an escape to avoid feeling discomfort. Like cake or cookies.
  • How can we shift our mindset and reframe stress? The first step is to PAUSE. Think about exactly where you are. Describe exactly what’s happening and what you’re telling yourself. For example – your co-worker is giving you hell and you want to reach for ice cream.
  • This raises your awareness, which is helpful because we can’t fix things we’re not aware of.
  • What are the benefits from this behavior? If the trigger is feeling threatened and/or I don’t think I can handle this – you instinctively do whatever is “life saving” in that minute. The automatic pattern of emotional eating feels helpful in the moment.
  • But when the emotional intensity has reduced and you can think more clearly, that is when you think and realise that is not what you really wanted. That is often when the guilt and shame roll in, and your motivation to be kind to yourself is diminished.
  • Changing this starts with awareness and learning the triggers that set off this automatic behaviors, to acknowledge they’re unhelpful and not in line with the person you want to be. Then decide on how to plan to do it differently the next time.
  • We concluded that it’s not the stress, but how you respond to stress. There is no such thing as a stress-free life, so how can you respond differently to it? Can you find the upside? How can it help you grow? What is it telling you about what you need? You can start practicing right now.
  • Kelly concludes that stress is most likely to be harmful when:
    • you isolate yourself
    • if you feel inadequate to handle it
    • if it feels meaningless and against your will – can you shift your mindset on this?
  • And she summaries that the attainable benefits of stress are:
    • it makes you stronger
    • yourself self doubt is replaced by confidence (going from I can’t handle it to I can)
    • fear becomes courage.
  • I shared some Body Kindness tips for embracing the Upside of Stress:
    • Build your support circle – at least one person you can be real with!
    • Affirm your strength – find examples of resilience in your life to prove that you can do hard things
    • Find meaning in your crappy situation – you don’t have to fake it! But there is a meaning there you can put into action and help you learn and grow.
  • We introduced the next Body Kindness challenge: How To Improve Your Health In 8 Hours. The secret is… sleep! Use the hashtag #sleep8 to join in.
  • Our next book club selection is Arianna Huffington’s Sleep Revolution. Grab a copy and join us, we’ll be talking about it on the podcast soon.

Links mentioned in the show

“Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.”

Do you believe there’s an upside to stress?

We’d love to hear your thoughts. You can get in touch here.

We’d love if you could rate us on iTunes – it only takes a few seconds and helps spread the Body Kindness message.

Join the Improve Your Health In 8 Hours Challenge

Let’s get those 8 hours of sleep happening! Use the hashtag #Sleep8 and be sure to subscribe to my newsletter subscribe to my newsletter to get Body Kindness tips and recipes straight to your inbox, along with my free Feel Great Guide and health and happiness journal.

Nothing in this podcast is meant to provide medical diagnosis, treatment, cure, or prevent any disease or condition. Individuals should consult a qualified healthcare provider for medical advice and answers to personal health questions.

Zesty Buffalo Ranch Chickpea Sliders Recipe

Disclosure: I'm thrilled to be working with Litehouse, Inc. on “See The Lite” this summer. 
I was compensated to create the recipe and appear on TV, but not to write this blog post.

Try my zesty buffalo sliders with homestyle ranch (recipe below) and learn why “it’s sold where it’s cold” matters.

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Savor Your Veggies with Litehouse Homestyle Ranch

Most people know it’s super important to make sure that we are including a variety of vegetables in our daily meals. But, don’t you sometimes find it difficult to enjoy them more often?  Whenever it comes to making food decisions, the #1 reason that makes you want to eat something is the flavor and taste. Many vegetables taste bitter and lack salt – two of the key flavors that need harmonizing to maximize taste. That’s why veggies taste so good with salad dressings and dips.

Top reason that makes you want to eat something is the flavor and taste. #seethelite buffalo… Click To Tweet

Litehouse products are sold where it’s cold in the refrigerated produce section of the grocery store. Litehouse comes in glass jars. You buy it cold and eat it cold with salads, vegetables, and fruits. You can also use it as a spread for wraps and sandwiches and even in cooking, like in my zesty buffalo chickpea sliders below. Litehouse is made from high quality and real ingredients, like real butter milk and blue cheese! (I learned they make their own blue cheese – how cool is that?) 

Zesty Buffalo Ranch Chickpea Sliders with Simple Spreads

Zesty buffalo chickpea sliders with homestyle ranch

Zesty buffalo chickpea sliders with homestyle ranch

My veggie burgers are made with chickpeas, carrots, egg yolk, brown rice, and buffalo sauce and cooled down with Litehouse Homestyle Ranch salad dressing.  (recipe below)

Chickpeas are nutritious and an excellent source of protein and fiber. LiteHouse Homestyle Ranch salad dressing not only adds flavor to your chickpea sliders, it also works as a binder.

buffalo ranch chickpea veggie burgers #recipe for your next BBQ or party #summer Click To Tweet

You can freeze or refrigerate these in advance, making them easy to enjoy all summer. And they make great leftovers. I eat them cold over salad or blended with the apple slaw with blue cheese. (recipe link below)

Don’t miss the simple spreads ideas in place of your typical condiments. They also make great dips for even more veggies!

Zesty Buffalo Ranch Chickpea Sliders
 
Prep time
Cook time
Total time
 
These meatless “burgers” bring the heat with fiery buffalo sauce and cool down with creamy Litehouse® Homestyle Ranch Dressing. Vegetarian and budget-friendly, this recipe uses chickpeas, carrot, and brown rice to offer a meat-like texture reminiscent of buffalo chicken wings flavors. Loaded with plant-based proteins and fiber, these chickpea-based burgers are a meal you definitely want to keep on your "digestive support" list. Make the sliders if you’re serving a crowd or little ones. In the mood for a lighter meal? Skip the bun and enjoy them wrapped in green leaf or butter lettuce. Also try them crumbled over mixed greens with veggies and Litehouse® Homestyle Ranch Dressing for a delicious salad. Prepare them ahead of time – or cook them in advance and then reheat in the oven, stove top, or microwave before serving. Cooked patties will keep up to 4 days in the refrigerator. Leftovers can be frozen.
Author:
Serves: 12 sliders or 6 burger patties
Ingredients
  • For the Patties:
  • 1 15-ounce can cooked chickpeas
  • 1 ¼ cup cooked brown rice
  • 1 cup panko or regular bread crumbs
  • ½ cup white onion, chopped
  • 1 large carrot, grated (or ½ cup grated)
  • 1 garlic clove, minced
  • 1 egg yolk
  • ¼ cup hot sauce
  • ¼ cup Litehouse® Homestyle Ranch Dressing
  • ⅛ teaspoon each salt and black pepper
  • 2 tablespoons olive oil, for pan frying or grilling
  • To Serve:
  • 12 whole-wheat slider buns
  • 6 small lettuce leaves, torn in half
  • 2 small ripe tomatoes, cut into 12 slices
  • 1 small cucumber, thinly sliced into 24 slices
  • 1 cup simple spread dip, divided
  • For the Simple Spreads:
  • Instead of ketchup or mustard try adding one of these simple spreads to your burger for added flavor.
  • ⅔ cup Litehouse® Homestyle Ranch Dressing
  • ⅓ cup of any of the following:
  • low-fat greek yogurt
  • low-fat sour cream
  • hummus
Instructions
  1. Combine chickpeas, brown rice, panko, grated carrot, minced garlic and onions into food processer.
  2. Pulse dry ingredients for 15-20 seconds until chickpeas are slightly mashed and mixture comes together.
  3. Add egg yolk, hot sauce, and Litehouse® Homestyle Ranch Dressing into food processer.
  4. With the wet ingredients added, pulse for 15-20 seconds.
  5. Shape mixture into patties. Burger size is approximately loosely packed ½ cup measure and slider size about ¼ cup measure. (Note: Mixture will be somewhat sticky. You can refrigerate for 20 minute before forming patties to reduce stickiness.)
  6. Heat a non-stick pan over medium heat. Lightly coat with olive oil. Once hot, add patties to the pan; cook 3-5 minutes on each side or until lightly browned.
  7. Remove from pan and allow to cool for about 10 minutes before serving.
  8. Spread about 1 tablespoon of spread suggestions on bottom half of each bun; top with 1 patty. Top each slider with 2 cucumber slices, ½ lettuce leaf, and 1 tomato slice. Top with bun tops.

 

What Are You Making This Summer?

Spill the beans… what are your favorite go-to recipes for summer parties, beach weekends, and picnics? Do you have a veggie burger recipe as easy as mine? Share it in the comments below.

Have a question about how to get more veggies or fruits into your food routine? Let me know.

Like Podcasts?

Body Kindness with Rebecca Scritchfield, RDNHave you heard that I’ve launched a brand new podcast called Body Kindness? A positive antidote to the diet obsessed world, Body Kindness is grounded in the “radical” idea that health begins by being good to yourself and changing your habits is about love, not hate.

Speaking of love. I’d love if you’d consider spreading the word about my new show Body Kindness by subscribing and leaving a rating on iTunes. Here’s a direct link to the show or you can cut and paste this into your browser: http://getpodcast.reviews/id/1073275062.

 

 

 

 

 

 

Growing a Love for Kiwifruit: New Zealand Zespri SunGold Orchard Tour

(Disclosure: I'm the 2016 Spokesperson for Zespri Kiwifruit US)

I’ve been working with Zespri for three seasons and I thought I knew my kiwifruit. Nutrient-rich, delicious and so easy to eat as a snack and add color to dishes – what more could a dietitian ask for? But nothing could have made me really fall in love with this beautiful fruit more than a trip to New Zealand in April.

There, I got to experience for myself what it takes to grow the best tasting kiwifruit in the world and I’m excited to share what I learned with you!

It Starts With Passion

zepsri dave and julie

Julie and Dave Smith at their kiwifruit orchard

After attending the 1st International Symposium on Kiwifruit and Health in Tauranga, New Zealand, I got to spend an afternoon with Julie and Dave Smith at their orchard in Te Puke. The orchard was right in their backyard! They grow SunGold kiwifruit, which is a new varietal from Zespri that has yellow flesh, a smooth, hairless skin, and tastes like a cross between a mango and a strawberry. The Smiths have been involved in the kiwifruit industry for more than 30 years. I knew that Zespri is a grower-owned company but it became so much clearer to me what the Zespri name means after seeing the care and dedication they put into their kiwifruit. They have six children but they joked that kiwifruit is like a seventh!

It Grows With Love

These beautiful kiwifruit don’t just magically appear in supermarkets. There’s a lot of hard work and love that goes into growing the best.

SunGold kiwifruit on the vine

SunGold kiwifruit on the vine at Julie and Dave Smith’s orchard

One key to developing the best taste is a standard for dry matter – the “sciency” term for sweetness. If growers pick the crop too soon, the kiwifruit won’t be sweet enough and you won’t love it.

Zespri’s growers set the bar high. They have very specific standards for sweetness they want before they harvest.

Girdling a kiwifruit trunk

Girdling a kiwifruit trunk at Bay Gold orchard in Te Puke

Girdling, or sawing a ring into the trunk of the kiwifruit vine, has been shown in research to help divert some nutrients from the roots to the fruit.

Another step growers take is flower pruning. There are so many flowers on the vines and each one could turn into a kiwifruit. However, that’s a lot of work for the bees and a lot of resource competition for the kiwifruit.

Growers carefully employ these methods by hand, using the latest in science and innovation.

Where does all this great knowledge come from? Plant and Food Research in New Zealand works with the growers on trials for fruit quality, sustainability, and even innovating unique colors and flavors. I saw some cool varieties of kiwifruit in the research orchard we can’t get in the store yet! All varietals of Zespri kiwifruit are naturally crossbred and non-GMO.

This is one of those few times in life when it’s OK to be a perfectionist! My key takeaway from the orchard tour was understanding why Zespri kiwifruit is not picked until it’s perfect. I now realize that not all kiwifruit is equal. With Zespri, you can taste the difference.

It Arrives with Care

One other factor of the Zespri quality standards that blew me away was how well they “babysit” their fruit when it leaves New Zealand. They employ tracking systems that are like a GPS. You could set trays on one of the vessels and tell which orchard produced that kiwifruit. Zespri kiwifruit arrives to the U.S. in highly efficient refrigerated vessels. All Zespri Kiwifruit packaging materials are recyclable and, in a world first, Zespri introduced compostable fruit labels across all Zespri Organic Kiwifruit.

Get Your Zespri Kiwifruit

I’m excited that the Zespri season has begun! You should see Zespri in your local grocery store now through October.

Smoothie-Bowl-1-web-res

Sunrise Smoothie Bowl made with Zespri SunGold kiwifruit

Enjoy kiwifruit any way you like – just cut and scoop! I love including kiwifruit in yogurt, lunch salads and wraps, and with grilled meats (kiwifruit has a unique enzyme called actinidin which makes it a natural meat tenderizer).

Try my Sunrise Smoothie Bowl recipe or any of the delicious recipes at ZespriKiwi.com.

 

Easy “No Cook” Meals and Snacks For Summer

Who really wants to be in the kitchen when its nice outside? (not me, at least not for long!) Save yourself the mess and leave your oven turned off with these food ideas you can take with you all summer- beach, pool, barbecue, picnics, or wherever your travels take you!

Boost Your Breakfast with Fairlife Ultra-Filtered Milk High in Protein and Half the Sugar

FL Family Ultra 73858 03aDSBreakfast doesn’t have to be that time consuming and with fairlife milk you can make it quick, easy and delicious! Simply combine it with your favorite ingredients to make a nice cool smoothie or you can even drink it on its own or even pair it with a morning cereal.

With a cup of fairlife ultra-filtered milk you’ll get 13 grams of protein and half the sugar of regular milk PLUS 9 vitamins and minerals and no artificial hormones.

fairlife_lifestyle 4Smoothies can save you a lot of time whenever you are in a hurry or when you are not feeling like cooking early in the morning. The great thing about them is that you can be creative with the ingredients you add. Save even more time by putting the ingredients in the blender and refrigerate overnight. What could be quicker?

Cans Seal in Nutrition, Freshness, and Flavor All Ready To Get You Cooking!

Does it always have to take an entire hour or two to prepare a healthy meal? Well, not exactly… keep calm and cook with cans! Cans help make a healthy, homemade meal easy and many canned fruits and vegetables are picked at their peak, with the can sealing in flavor and nutrition. Mediterranean Chicken Pitas

Save time and keep that oven off with mediterranean chicken pitas made directly from canned chicken and green chilis -absolutely no cooking! Simply add canned chicken with chopped green chilis plus some fresh red pepper, cucumber and dill blended with some Greek Yogurt filled on a whole wheat pita.

Pop Up Your Snack Moments with KIND

POPPED_DarkChocolate_Medium

The best thing about snacks is that they are convenient and ready-to-go, but you want to make sure they also offer good nutrition! With KIND’s new Popped Snack Bites you can get all 6 super grains such as oats, popped sorghum, amaranth, millet, quinoa , buckwheat plus popcorn. Now that’s the kind of snack anyone would want for summer!

Not to mention it is also 100% whole grain and comes in two flavors- Dark Chocolate with Sea Salt and Salted Caramel. You can use them anywhere you want – a party, BBQ, take it to the beach, or on a road trip- and share it with your friends too!

Wonderful Pistachios For Healthy Snacking & Healthy Summer 

pistachios

With Wonderful Pistachios get your snack on-the-go! Make them a “social snack” at a party instead of a bowl full of potato chips. In fact, if you swap out one serving of potato chips (about 15 chips) for pistachios, you will enjoy 49 nuts per serving and three times the protein and fiber making your party more “heart-healthy” and nutritious. Besides, who really eats just 15 potato chips?!

There’s plenty of varieties such as salt and pepper, sweet chili and roasted salted.  They also come in a 100 calorie package which makes it perfect for any given occasion. Keep them on hand for a pre-portioned anytime, anywhere snack- great for the beach, or afternoon snack at work.

 Have a Sweet, Fresh and Cool Summer Treat With POM Wonderful 100% Pomegranate Juice

It’s super important, specially now in summer, to stay hydrated throughout the day. If you are tired of drinking plain water, try POM Wonderful Juices which are 100% pure with no added sugars, preservatives, or artificial flavors or colors. It is delicious, a little sweet, and a little tart. And did you know, an 8 oz. glass of POM Wonderful has as much potassium as a medium banana? Talk about a healthy way to hydrate.

Use POM Wonderful Juices at a party as a very simple “mocktail” or serve up some POM popsicles! This is great for kids or daytime parties when you want a refreshing cool treat without the added sugar. All you do is freeze POM Wonderful in popsicle molds or small paper cups with popsicle sticks, perfect for a sunny day outside!