Pomegranate Watermelon Smoothie Recipe

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Disclosure: I worked with POM Wonderful on a recent TV segment and shared this recipe. I was not compensated to create it or to share the recipe in this post.

This refreshing pomegranate watermelon smoothie is so easy to make and takes a few minutes, saving you time and effort in the kitchen especially when it’s too hot to cook or you just want a simple meal.

Pomegranate Watermelon Smoothie Recipe
 
Prep time
Cook time
Total time
 
Author:
Serves: 2 smoothies
Ingredients
  • 2 cups chopped watermelon
  • ⅔ cups (6oz.) 2% plain greek yogurt
  • ½ cups POM Wonderful Juice
  • 2 cups of ice
  • 4 tablespoons, roughly chopped fresh mint
Instructions
  1. Add all ingredients to a blender and blend until creamy and smooth
  2. Taste and adjust seasonings as needed

What are your favorite ways to enjoy smoothies? What recipes help you beat the heat and eat well without turning on your stove?

Leave me a note in the comments below!

5 Ways To Beat The Heat And Fuel Up Your Fitness Routines

For the third year in a row Washington D.C. was ranked the #1 fittest city in America! Running, biking, and even yoga on a stand up paddle board is making D.C. one of the most active cities. How cool is that?

No matter what activity you are engaged in, its super important to make sure your getting the best out of your workout routines by fueling your body. Beat the heat with these 5 useful ways to stay hydrated and energized!

Watch Me Share These Tips on Let’s Talk Live TV on ABC

(Disclosure: I work with the brands mentioned on the TV segment and this blog. Recommendations are mine.)

1. Stay Hydrated With BODYARMOR

For thoBody-Armor-Line-Up-New-Packaging-300x163se of you who love exercising outside, you should now that dehydration is the number one problem you are likely to face (especially in this hot weather). Drinking only water may not be enough.

Proper hydration starts with a quality sports drink and BODYARMOR is the perfect way to get the fluids, electrolytes and energy you need!  It is a premium sports drink with natural flavors and natural sweeteners plus it tastes delicious. 

Choose BODYARMOR if you don’t need the salt or artificial ingredients in other sports drinks — and most people don’t need or want that.

One of the things that makes BODYARMOR unique and sweet is that it has potassium-packed electrolytes, coconut water, and vitamins. It comes in 8 delicious varieties. Learn more and find a store near you at www.DrinkBodyArmor.com

2. Get Your Snack On With Pressed By KIND Bars

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One thing that’s not so great about being active outdoors is the challenge of taking good-for-you snacks with you on the go. That’s why I was doing cartwheels over the latest from KIND. With the new PRESSED by KIND bar you can get that extra energy your body needs to keep up! KIND’s first-ever fruit bar is made with only fruit & chia or only fruit & veggies. Every flavor has five ingredients or less with no added sugar and two full servings of fruit. These bars are dairy free, vegan, gluten free and a good source of fiber.

Tweetable: 5 delicious ways to fuel up and recover from #exercise this summer #BeatTheHeat #bodykindness Click To Tweet

3. Get Crackin’ on Wonderful Pistachios To Keep Your Body Fuelpistachiosed

If you are looking for something to crack on as a snack, Wonderful Pistachios has your back!

They are perfect as a go-to-snack and their “salty” taste will keep you satisfied before and after workouts. You’ll get a good pick-me-up with the right amount of salt you need whenever you’re active.

With pistachios you’ll also get: three times the protein, fiber, and triple the portion size compared to potato chips (49 pistachios compared to 15 chips) and nearly 90-percent of the fats are the healthy, unsaturated type.

The best thing about them is they have portable packages that fit perfectly in your gym bag or for any outdoor adventure. Try all their varieties like roasted and salted, sweet chili, and lightly salted. My favorite flavor is salt and pepper. 

4. Love Chocolate? Get A Delightful Snack With barkTHINS®

barkTHINS_Elevations_SEWho doesn’t love a little chocolate? (I certainly do.) If you have a sweet tooth, don’t deprive yourself – treat yourself! barkTHINS® are the perfect way to enjoy a high quality, great tasting chocolate snack!

barkTHINS chocolate is fair trade, non-GMO project verified, and they are available in re-sealable pouches. All great things for active chocolate lovers.

The best thing about them is that you can enjoy some chocolate mixed with delicious inclusions like almonds, pumpkin seeds, and toasted coconut. 

5. Get Your Post-Workout Meal With POM Wonderful 100% Pomegranate Juice

I know that sometimes it might be difficult to make a meal after a workout or a long, active day (and sometimes you’re not even hungry – especially when it’s hot).  That’s why I love smoothies. You can get what you need to replenish and refuel without a lot of effort. No cooking required!

I created this refreshing POMegranate watermelon smoothie for POM Wonderful. Simply put 2/3 cup Greek yogurt (or your favorite plain yogurt) in a blender with 2 cups watermelon, 1/2 cup POM Wonderful and 2 tablespoons chopped mint. Add ice to your liking and you’re on your way to recovering from your fitness day!

On it’s own, eight ounces of POM Wonderfulpom juice has 500 mg of potassium, an electrolyte important for muscle function and fluid balance.

POM Wonderful 100% Pomegranate Juice has no added sugar or preservatives, and no artificial flavors or colors.It’s simply 100% pure pomegranate juice, powered by pomegranate polyphenols, to help fight free radicals.

Tweetable: POM watermelon smoothie and 4 more ways to fuel #exercise this summer #BeatTheHeat #bodykindness Click To Tweet

How Do You Fuel?

Share your favorite tips and recipes for your active summers in the comments below. I’d love to hear how you “beat the heat”.

Like This Content?

Body Kindness with Rebecca Scritchfield, RDNIf you’re enjoying what I have to share, sign up for my e-mail. You’ll get a FREE full copy of my Feel Great Guide (while it’s still available) with plenty of useful ideas to fuel up your energy, health, and happiness. Plus you’ll be subscribed to my e-mail updates with exclusive tips and free resources you can’t get anywhere else. Double plus… you’ll be the FIRST to know all the updates about my upcoming book, Body Kindness.

You can also listen to my podcast, Body Kindness, which one listener said “It’s like free counseling with Rebecca!” I try, I try.

Body Kindness Podcast Episode 10 – Sleep Revolution

Body Kindness with Rebecca Scritchfield, RDNFluff up your pillows and get your PJs on… in today’s episode of Body Kindness we’re talking about sleep, and how it can either help or potentially harm your Body Kindness practice. We also check in on how we’re doing with the #Sleep8 challenge.

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 10 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 started out by sharing our Sleep Confessions! Bernie says he’s only managing about 4 hours a night with his new baby. When he does get to bed he often finds himself staring at the baby monitor, so he says he needs more meaningful shut-eye.
  • I confessed that I’ve had a few awful nights of sleep since launching #Sleep8 challenge, whether it’s my daughter waking up with nightmares, or reaching for the phone beside my bed. I was annoyed that I’d spent a couple of hours one night watching Sex And The City Reruns – it’s tough enough to miss sleep if I enjoyed what I was doing, but this wasn’t even the good stuff!
  • Bernie says he unwinds by watching TV on his mobile late at night – it’s his Me time. He sometimes makes the moment extra rewarding by snacking. After a poor night’s sleep he says he feels unwell the next day, has increased sugar cravings and tends to make poorer choices.
  • I pointed out that if he’d just gone to sleep he would have given his body the reward it really needed. Choosing not to sleep leads to other choices with short term rewards, but a consequence of feeling rough the next day.
  • Also, the light on our phones suppresses the secretion of sleep hormone melatonin, which can lead to a poor night’s sleep.
  • What happens when we get bad sleep? As part of the #Sleep8 challenge we’ve read Arianna Huffington’s book Sleep Revolution, which has great research on this. It doesn’t take much poor sleep to create a problem biologically. If you’re getting around 5-6 hours your body doesn’t get to do all the things it needs to do in the sleep window, like restore your energy levels, clean up the toxic sludge in your brain, and let your body and brain recover.
  • Ideally the body needs five 90 minute sleep cycles (each moving through lighter to deep sleep).
  • Bernie said his mind is often racing at bedtime. His doctor once gave him great advice – “You can’t solve a problem from your bed so you may as well get some sleep!”.
  • I keep a notepad beside my bed, so I can write down anything that’s bothering me. I feel better that I’ve captured it, and I can deal with it in the morning.
  • What is the impact of poor sleep? It can lead to poor food choices. When you’ve not rested it’s more difficult to regulate your impulses – your pre-frontal cortex does not get the rest it needs to make calm rational decisions
  • There are also hormonal triggers. When you are tired your body is looking for quick energy, which is found in sugar. It’s also more stressed, so it wants to calm down by creating serotonin which is released when you eat carbohydrate. So you won’t be craving healthy, slow release carbohydrates that are rich in nutrition. While Body Kindness means we don’t demonise any foods including sugar, it’s important to compassionately ask why we are craving them.
  • Acting on these cravings can trigger guilt and blaming yourself for making a poor choice. But it’s really not about the food. It’s the lack of sleep that needs to be fixed. Being well rested helps you make calm, rational decisions and gives you the energy to think about your food choices and decide what you would really enjoy and what would nourish your body.
  • The other hormonal impact is leptin (the satiety hormone) and ghrelin (the “hunger” hormone) levels. Hormones are released at certain stage of sleep. When this time is shortchanged your body hasn’t had enough time to get the right balance, so you wake up with more ghrelin and less leptin.
  • As little as one night of disrupted sleep can disrupt these hormonal balances. If you listen to your body the next day, you can make choices to aid better sleep the next night. However if it you’re habitually shortchanging your sleep it can have an impact on your weight and food choices.
  • Studies have shown lack of sleep can have a similar effect on the brain as being drunk. It’s good to be aware of this – if we wouldn’t drink regularly and expect to function, so likewise we shouldn’t expect to miss sleep regularly and be able to function.
  • That said, alcohol can inhibit the quality of your sleep too – so look for other calming ways to unwind like deep breathing or restorative yoga.
  • Bernie asked if there are any foods that aid sleep. I said you don’t want to eat in the hope it will help you fall asleep – make sure you truly feel hunger. Really consider if you need nourishment or if you just need to go to sleep. If you do, make it very small snack and something that gives you carbohydrate and is naturally higher in melatonin, like tart cherries or walnuts. This will help your body release its own melatonin. Magnesium and calcium are also important nutrients. Check out my Eat Your Way To Better Sleep post for more ideas.
  • How do you bounce back from a poor night’s sleep? Your mindset is the most important thing. Recognise why good sleep is important to you – for example, you’re happier and you make better decisions. Once you’ve got your why, you can take action. You have control of your choices.
  • Here are my tips for bouncing back:
    • Make sure you hydrate – this helps with your energy levels.
    • Don’t overdo the caffeine.
    • Pay attention to your cravings – it could be your hormones are off, and not that you really want to enjoy that comfort food. Learn the difference.
    • Choose foods that energise you and make you feel better, not worse.
    • Be committed if you had scheduled a workout – you may not feel like it but it can be a great act of Body Kindness to do it anyway – you’ll feel better and sleep better.
    • Avoid self-sabotage or black and white thinking. Have self compassion – how can you respond to this situation? You have the choice to practice Body Kindness.

Links mentioned in the show and further reading:

Are you getting your 8 hours?

Got any tips for a good night’s rest? We’d love to hear them! You can get in touch here.

We’d be grateful 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

We’re committed to working on our sleep over the summer – join us! Use the hashtag #Sleep8 and be sure to 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.

5 Sleep Attitudes To Fix So You Can Finally Kick Insomnia’s Butt


#sleep8 image of empty bedFor the month of July we are doing the #sleep8 challenge which is all about finding the motivation to make those 8 hours of sleep a habit in our lives.

Just joining us? Read all about the food fixes for better sleep and be sure to hop on my e-mail list to grab a free copy of my digital Feel Great Guide with dozens of tips to help you energize your life through food, fitness, sleep and much more!

In this blog I’m going to talk about 5 sleep attitudes that need to be fixed ASAP in order to kick insomnia’s butt and get a better sleep. 

1. “I’ll just deal with my fatigue – that’s my main problem when I don’t sleep right.”

2C2668E000000578-0-image-a-3_1441898052437No. Nope. Not true. You will also feel less focused at work and home and you will be less productive. Your ability to be creative in each and every single activity you perform throughout the day suffers when you don’t sleep. Sleep loss can also impact the hormones in charge of your appetite making you feel “haaangrier” throughout the day.

Want to know more about this? Check out this link on how sleep impacts your hormone levels.

2. “Sleep? Who needs it? What a waste of time!”

It drives me crazy whenever someone says that sleep is a waste of time. Sleep is the key to success and producitivty. When we sleep we are cleaning our body and throwing away all the trashy toxins produced from a rough day. Also, you start pumping out growth hormones which are good for building muscle and for healing damaged tissues.

 3. “There’s nothing I can do to improve my sleep.”

Sooo you think you can’t do anything? Of course you can! and it doesn’t have to be hard.  Try some yoga in the late-evening to relax your body and mind, read a book instead of watching TV before bedtime. Have you tried acupressure? What I love about this, is that its natural and with the help of your thumb you can stimulate your body to counteract sleepiness. Check out this self-healing program that integrating acupressure & deep relaxation.

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 4. “I either miss out on sleep or my workout – and it’s always better to exercise, duh.”

shutterstock81172690When you exchange exercise for quality of sleep you are putting your body in a negative situation. You will be more susceptible to injuries, muscle cramps, and fatigue. Exercise and sleep work together, good workouts don’t necessarily mean 1-2 hours of intense exercise. Do a shorter workout or take a rest day so you can rest… and catch up on sleep. Try walking more, engage in activities that you enjoy, and that fits your schedule. MOVE YOUR BODY! Take the stairs instead of elevator (any small change counts!) Make exercise a habit that would not compromise your sleep. 

5. “My bad sleep habits are not my problem, my partner, kids, cat, and job duties, keep ruining my slumber.” 

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Yes, it may not be your fault, but it is your problem and it won’t just go away. What is one workable thing you can try? Can you sleep through the night in another room if it’s a snoring situation? If you have kids, can you trade off middle-of-the-night duty? Can you kick your cat to the curb? (Ok, not really… but a cozy kitty bed or some other place where they could sleep). In order to sleep well, you also need to think about yourself and give respect to your life and body. Work stuff can sometimes be overwhelming. Try making schedule a head of time with what needs to get done throughout the day and that will not compromise your sleep (if something can’t be done that day, don’t worry! You have the next day to finish it)

6. “The Only Way To Have a Good Night Sleep Is With Medication”

For me, one of the most important take-aways from reading The Sleep Revolution book was how much people rely on medication to help them sleep. This concerns me at least from the perspective of long term sleep solutions. I think it is possible to overuse and misuse medication as a “band aid” instead of addressing the underlying issues. This makes sense because taking a sleeping pill can be an easy solution that can work for many people. However, there are side effects including sleep walking and driving (learn more in the book!). I believe the best approach is to address the underlying problems that lead to insomnia and poor sleep habits. So if you choose to use medication it’s one of the temporary tools not the only tool.

Hear From You

Tell me about your sleep habits. What would you like to fix and what did you find most helpful in this post? Leave me a note in the comments below and check out my PODCAST on sleep and Body Kindness.

Summer Grilling On a Budget? ALDI Has Your Back

ALDI Logo

Disclosure: I worked with ALDI on the Let’s Talk Live D.C. appearance July 15, 2016

Who doesn’t love the idea of delicious high quality foods that don’t cost a fortune? If you are cooking on a budget, the good news is that you don’t have to worry anymore because ALDI can give you the best products at the lowest prices! Shop at ALDI for affordable, healthy living products and save up to 50% on your grocery bill*. (Then go do something fun with the extra cash you have!)

Find More Freshness For Less

Eating better on a budget just got easier with ALDI, where you can find all the ingredients you need to make your life healthier.  ALDI carries organic foods, fresh produce, eggs and USDA choice meats at the lowest possible prices.

The Simply Nature line of products at ALDI, is free from over 125 artificial ingredients and preservatives. If you are going gluten-free, ALDI can certainly help you out with its liveGfree line offering high quality products like brown rice pasta, multi-seed crackers and baking mixes.

Grill a Better Burger with a Nod to Mediterranean

2016_TasteOfTheMediterranean_TurkeyBurger_Recipe_Hero_DGive your greasy burger a makeover with some simple ingredient swaps.

Try cooking these flavorful mediterranean turkey burgers– lean ground turkey high in protein, combined with spinach, olives, red onion and feta cheese, and seasoned up with a bit of oregano.

You can make the patties in advance and refrigerate or freeze so they’re ready when you need them. Serve on a whole wheat bun or pita.

Upgrade Your Cole Slaw With Avocado Mustard Slaw

2016_AvocadoMustardSlaw_Recipe_Hero_DTurkey burgers can’t go alone. What I love about this avocado mustard slaw is that it’s not the regular cole slaw you’re used to seeing at the grocery store. The ALDI version uses a creamy avocado dressing with Dijon mustard, olive oil, organic wildflower honey, lime and cilantro, offering a delightful taste and flavor to your shredded cabbage. (hooray for vegetables!)

And remember….cabbage is the new kale! Cabbage is one of the most affordable produce items you can buy with good-for-you benefits. Did you know cabbage is a prebiotic food for the “good” bacteria that live in your gut? They grow strong and help keep you healthy. Learn more about your gut microbiome here.

Impress Your Guests With This Drool-Worthy Dish: Grilled Chicken and Pineapple Skewers and Lemon Cucumber Salsa

SEA2014_GrilledChickenPineappleSkewer__LemonCucumberSauce_Recipe_Hero_DIf you love entertaining like I do, but don’t love all the work involved in hosting, follow my simple trick. Make it look like you worked hard and take the easy way out. This simple recipe is meant to impress – grilled chicken and pineapple skewers and lemon cucumber salsa.

Look for the “Never Any!” brand at ALDI. It’s a line of fresh meat that never contains antibiotics, added hormones or steroids, or animal by-products.

All you do is chop your chicken and pineapple, toss in a simple marinade and grill for 8 minutes – just enough time to make this refreshing and impressive salsa. It’s just cucumber, lemon, and red onion diced, with wildflower honey and pepper.

What Do You Love About ALDI?

Are you an ALDI fan? What is your favorite part of shopping there – besides the fresh produce, savings, and high quality food selections? Any surprising and delightful food finds?

*Based upon a price comparison of comparable products sold at leading national retailers.