Your Healthy Eating Habits are Ruining My Good Time


How to Eat Well

Tonight’s the night. You finally landed reservations at the hottest new dining spot in town and have invited a group of friends to join. You’re glancing over the elaborate menu when the waiter brings by what looks like freshly made warm bread and whipped butter. You begin to salivate as you stretch your arm out to capture your fair share when someone blurts out “ugh, carb bombs.” Screech. Silence. Your heart is racing and palms are sweating like those dreams where you are naked on a stage and everyone is laughing at you.

As soon as you think that awkward moment has passed, it inevitably happens again.

One of the guests asks a million questions about the fish and you can tell she’s trying to avoid butter and oil until she makes it blatantly obvious to everyone at the table when she asks the waiter “Can you just have the chef bake this one without any butter or seasoning?” “Plain,” he asks. “Yes, and instead of the mashed potatoes can I get double asparagus?”

You sink back into your chair flooded with embarrassment. Sheesh…someone needs a glass of wine. Or a chill pill.

Can you relate?

Your excitement to eat at a new place is squashed once you realize you’re in the company of a royalpicky eater” and she’s ruining your good time.

Now let me be clear: “picky eater” doesn’t refer to those folks who have a true food allergy or medical reason that requires them to be armed with an epi pen at all times. My brother has severe food allergies. I completely understand the health risk when someone at the dinner table could be flirting with a visit to the emergency room.

When I say picky eater, I’m talking about the overly rigid eaters of the world who suck all the fun out of food. These are the folks who make us feel lesser if we’re not on a health kick 100% of the time, drinking green juice, or labeling ourselves as gluten-free or Paleo.

If this sounds like you or someone you know, it’s time to listen up and loosen up so we can all get back to enjoying our meals.

Don’t Suffer From Order Envy

Recently, I was out with a group of moms getting what I thought was a reprieve from the joys of dirty diapers and teething. I soon realized that I was the only one who was even considering something other than a salad. Now don’t get me wrong I love salad, but I know how to make a darn good salad at home, so it’s not something I will enthusiastically order when dining out. I couldn’t believe that I was the only one drooling over the steak.

As our waiter made his way around the table, it was suddenly my turn to order. For a split second I doubted myself, wondering if I would be judged for not getting the salad. I stuck to my guns and ordered that steak – with fries! As soon as my plate of steak frites got to the table, the salad eaters fixated on it. The waves of questions – “how are the fries, is your steak cooked right?” were more than casual conversation. They were jealous. Some even reached over to my plate and took some fries! (At least they asked if they could have some while making a beeline for them). Order envy is the worst!

TIP: Don’t look to other people to approve what you are eating. You’re out to have a good time and enjoy your food. If you really want it, get it and enjoy it! Have trust in your body and know that one meal, or one day of non-A+ eating is not going to derail you from your overall health goals. You won’t magically gain 5 pounds if you choose to order that steak or slice of cake.

Stop Paralyzing Yourself Over The ‘Right Choice’

Obsessing about healthy eating is not healthy for yourself or your relationships. It’s also not healthy to moralize food as GOOD or BAD or CLEAN. I mean, since when was our food ever dirty? Actually, vegetables grow in the dirt. Vegetables are dirty. So, what’s clean again? What does clean even mean? Actually, nothing. It doesn’t have a definition everyone can agree on. Some say it’s vegetarian, plant-based, no processed foods (really, so no canned beans or frozen broccoli?)

It makes my head spin. These negative messages don’t help people make healthy choices they can feel good about. They increase anxiety about not being good enough.

Don’t get me wrong; I’m 100% in support of living healthy. I choose to live a healthy life, and I encourage my clients, as well as my daughters to do the same. I’m thrilled when my daughter asks for an apple instead of chocolate, but I don’t force or restrict food in my house. I don’t want our meals to be turned into food fights.

TIP: Think about some of the recent food rules you’ve set out for yourself. Are you ever worried at the dinner table? Imagine what you’re missing out on – taste, conversation, pleasurable eating to name a few, when you’re so worried about what’s in your food. If you feel good about your choices, that’s what matters. They are your choices after all. Don’t say things that might make others think you are judging them for their choices.

Live a Little

Different foods make us feel certain ways. Our emotions get uplifted when we have new experiences, when we are adventurous, and when we feel things like wonder and awe. I have truly had some amazing food that made me say “awesome”. Awe can come up whether we are staring down at the Grand Canyon for the first time, or hitting our palates with an explosion of new flavors for the first time.

TIP: Be adventurous! Try something that you’ve never had before or wouldn’t likely make for yourself. No matter what you try, it’s important to realize that food isn’t good or bad, it’s nourishment above all else. You will eat thousands of meals in your lifetime. Trying and learning new things is part of what makes us happy.

Let Me Do Me

So what if you’re like me, and feel like other people’s healthy eating habits are influencing your ability to enjoy food? When met with this situation, it’s important to consider the phrase: “to each their own.” In other words, “let me do me.”

Order exactly what you want, and don’t let other people’s beliefs or behaviors take away from you enjoying your meal and having a good time doing so.

In the end, we make the least healthy decisions by being overly rigid and full of judgment. Why do we have to go to extremes with food to the point where we take all the fun out of an experience that has the potential to be so pleasurable?

A little empathy can go a long way here. (I know, I know, it’s frustrating. She’s the one making you feel like you’re “being bad”.) Consider the fact that in many ways, someone else’s judgments are a reflection of how they see themselves. They are outwardly expressing an inner struggle, even when they aren’t really aware of the conflicts. They are there. I remember a friend asked me “how could you order that?” I responded “Yeah, what’s the nutritionist doing ordering chili cheese nachos.” She said, “no, really, how can you do that?” I got it. She truly wanted to know how I go about doing whatever I want when it comes to food. We met up later for coffee and I told her how. She’s working on it.

Take a Shot

If you think you may be the one putting a damper on other people’s dining experiences, it’s time to relinquish control and take a risk! What do you have to lose? Eating something you’ve regularly forbid yourself from enjoying could be one of the most exhilarating decisions you make.

Life is more fun with people who like to eat and have a good time, so dig in – to food and to life! Most importantly, remember that It’s okay. You can be a healthy person and eat foods that bring your pleasure. Chefs call it the “x-factor”. It’s the component of flavor that can’t be defined wrapped up in emotion, passion, and love.

I wholeheartedly believe everyone can reconnect to feeling good about their food choices no matter what is on their plate. Now, where are those “carb bombs,” I’m hungry!

You Tell Me…

Do you have any food “horror stories”? Or did you overcome food rules? Let me know in the comments below.

Try These Zucchini Bread Pancakes

Zucchini Bread Pancakes

Unfortunately summer is beginning to come to an end. In order to celebrate the slow transition into fall, try making these zucchini bread pancakes! It’s a great way to use up those leftover zucchinis you might have in your garden before the weather gets a bit cooler. We love this recipe for it’s subtle sweetness, warm-spiced flavors and loads of fresh shredded zucchini! These cakes reheat wonderfully, so if you have more than your share of zucchini growing in your garden, why not put ’em to good use? We promise these cakes will have everyone jumping out of bed in the morning.

Tips for Making it Work

  • Top with butter and maple syrup for a delightful breakfast treat, or top with nut butter and sliced banana for an afternoon pick-me-up or post-workout snack.
  • No buttermilk on hand? Make your own by combining 2 tablespoons each of milk and plain yogurt, and whisk until smooth.
  • More than enough zucchinis on hand? Whip up a few extra batches and freeze to enjoy later.

Summer Produce Picks

With summer in full swing, there are so many garden treats to choose from! What seasonal creations have you been making in your kitchen this week? Please share your inspiration by leaving a comment below.

Zucchini Bread Pancakes
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Recipe adapted from Smitten Kitchen
Recipe type: Breakfast, Brunch, Snack
Serves: 10-12 pancakes
  • 2 large eggs
  • 3 tablespoons olive oil
  • 2 tablespoons light brown, dark brown or granulated sugar
  • ¼ cup buttermilk
  • ½ teaspoon vanilla extract
  • 2 cups shredded zucchini (from about 9 ounces whole, or 1½ medium zucchini), heaping cups are fine
  • ½ cup all-purpose flour
  • ½ cup whole wheat flour
  • 2 tablespoons ground flax meal (optional)
  • ¼ teaspoon table salt
  • 1 teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • ⅛ teaspoon ground or freshly grated nutmeg
  • Butter or oil, for coating skillet
  1. In a large bowl, combine eggs, olive oil, sugar, buttermilk and vanilla until smooth. Stir in zucchini shreds. In a smaller bowl, whisk together flour, salt, baking soda, cinnamon and nutmeg. Stir dry ingredients into zucchini batter, mixing until just combined.
  2. Heat a large skillet or griddle over medium heat. Once hot, melt a pat of butter in pan and swirl it around until it sizzles. Scoop ¼-cup dollops of batter and form into cakes in pan. Cook until bubbles appear on the surface, about 2 to 3 minutes. Flip pancakes and cook another minute or two, until golden underneath. Transfer pancakes to a warming plate keep warm. Repeat with remaining batter. Serve warm. Repeat next weekend.


Zespri Kiwifruit Sunrise Smoothie Bowl #Recipe


Sunrise Kiwi Smoothie Bowl

Breakfast doesn’t have to be be boring. Smoothie bowls are a great way to get the refreshing taste and flavor you get from a smoothie, but with a little added texture. This smoothie bowl recipe is packed with nutrients and flavor. One kiwifruit alone has more vitamin C than an orange and as much potassium as a medium banana. So get blending and enjoy this easy breakfast in less than 10 minutes. You’re welcome, hungry people of the world.

Sunrise Smoothie Bowl
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This refreshing blend of fruity summer flavors is a great way to spice up your morning routine. Its packed with calcium, potassium, and many other important nutrients so you can start your day energized!
  • 2 Zespri® SunGold Kiwifruit (one peeled and blended; one sliced into ¼” chunks for topping)
  • 1 large banana – chopped, frozen
  • ⅓ cup orange juice
  • ½ cup plain yogurt
  • 2 tablespoons Chia seeds (the chia helps to thicken the mixture, like a pudding texture)
  • 4 tablespoons granola
  • 2 tablespoons toasted coconut
  • 2 tablespoons nuts, chopped
  • 2 tablespoons mint, chopped
  1. Slice kiwifruit into halves and spoon the fruit out.
  2. Reserve one kiwifruit, chopped into ¼” chunks for topping.
  3. Add 1 kiwifruit, banana, orange juice, yogurt, and chia seeds to a blender and blend until creamy and smooth (the mixture will be thick).
  4. Per serving bowl, place half the mixture at the bottom of the bowl, add 2 tablespoons granola, 1 tablespoon each of toasted coconut, nuts, and mint.
  5. Leftovers can be kept in the refrigerator for up to 1-2 days.

Disclosure: Zespri is a client of mine, but they did not compensate me to create this recipe or write this blog post. 

DIY Freezer Smoothie Bags + Recipe




DIY Smoothie Bag

I make smoothies almost every day, for breakfast, exercise pre- or post-fuel, or as an after-school snack for my kids. But when I’m trying to juggle work, being a mom, and all the craziness life throws my way, even the simple task of throwing together a quick smoothie can seem overwhelming. So, what’s a busy mom to do? Prep ahead of time, of course! Prepping and assembling smoothie ingredients in smoothie bags ahead of time can make all the difference in the world between getting a nourishing, frosty smoothie in your belly STAT versus ravenously grabbing whatever food you can get your hands on.

In just about ten minutes, you can get smoothies for an entire week prepped and ready to go! Assemble them ahead of time and then keep in the fridge or freezer to pull out whenever you want them. Prepare them just like you would if you were making the smoothie right then and there. Here’s how to make it happen:

Chop and Prep Fruits and Veggies

  • Use whatever you like/have on hand. I like bananas, kiwifruit, blueberries, tart cherries, cranberries, kale, spinach, avocado, etc. Seriously, pretty much anything goes. Chop into small pieces, if necessary, and place in small, sealable plastic bags.
  • If you have any fruits or veggies that are about to turn, these smoothie bags are a perfect way to reduce food waste! Just be sure you freeze these ones when they’re assembled!

Add Extras

  • Toss whatever add-ins you like into bag with your produce. Nut butter, Greek yogurt, and protein powder are all good options. I also like cinnamon, vanilla, and other spices to enhance the flavor.

Seal and store

  • Roll up the bag to squeeze all the air out, and then create a tight seal to keep ingredients fresh. If you’re freezing your bags, use a freezer bag for optimal freshness.
  • If you prefer reusable containers, fill these up as much as possible to reduce amount of air in the container
  • Store in fridge or freeze them. The freezer will definitely keep everything fresh for a longer time, but be sure to pull them out the night before you want to use them to keep your blender happy.

Blend and Enjoy

  • Pop the contents of the bag in your blender. Add liquid to make it smooth (your preferred milk, water, coconut water, etc.) and ice to get it nice and cold, and blend as usual

Like I said, these are no-brainers that you really cannot mess up. Just about anything can go in a smoothie. Below is one of my tried and true recipes, but feel free to play around with it and find your own personal faves!

Banana Split Smoothie
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It's dessert in a cup! This creamy blend of cool sweetness delivers a heap of nutrition and fiber, making it a perfect option to satisfy that sweet tooth or refuel after a workout.
Recipe type: Smoothie
Serves: 3
  • ½ cup pineapple (fresh, frozen, or canned)
  • ½ cup of strawberries (fresh or frozen)
  • 1 ripe banana, sliced
  • 1 cup plain or Greek-style yogurt
  • 1 tablespoon chocolate sauce
  • ⅓ cup rolled oats
  • 1 cup ice
  • ½ cup your favorite milk
  • 1 T peanuts, crushed, for garnish (optional)
  1. Place all ingredients except ice, milk and peanuts, in bag and freeze or refrigerate until ready to use. Place bag contents in blender, add milk and ice, and blend until desired consistency is reached. Top each with crushed peanuts, if desired.
  2. *Add spinach, kale, or avocado to “green” up this recipe


Hooray! Get My Feel Great Guide Today (It’s Free)

Rebecca Scritchfield's Feel Great GuideI just launched my FREE Feel Great Guide, which I made to help you get healthier and happier. The guide has tips on food, fitness, fun, sleep, and kindness! (Plus a free daily health and happiness journal and links to some of my favorite resources.)

The advice I give is based on how I live my life, what I share with clients, the kind of stuff I’m teaching my own daughters. (They’re still very young, but you’re never to young to “S-L-Y” Start Loving Yourself.)

I believe that health and happiness go hand-in-hand. When you make choices that are good-for-you and enjoyable, you’re more likely to repeat them. Attitude is everything and you don’t have to be miserable or go to extremes to work on a healthier, happier you.

I share my tips on how to make small changes in your life to start to become your favorite version of yourself.

This FREE Feel Great Guide is so easy to get! Just enter your email at the top of my website to get your FREE guide today!

What is your favorite health and happiness tip? Share below!