Ditch Your Diet and Make Small, Satisfying Changes Instead

On average, women will try – and quit – 9 diets in her life. And recent research shows the more diets people go on, the more weight they gain. Instead of hopping on that pointless diet roller coaster again, make little changes that are healthy and enjoyable.

Little Changes Big Taste

Blueberries are jam-packed with fiber, vitamin C, and manganese plus there are only 80 calories in 1 cup.  And you can add them to practically anything – these little blue dynamos pair perfectly with everything from oatmeal to savory dishes. Try them in this salmon and avocado flatbread for a quick and nourishing meal.

Snack Smart with Sargento

Sargento cheese snacks have 4-8 grams of protein/serving to keep you fueled and satisfied with a natural source of protein.  It’s a wholesome snacking option that doesn’t sacrifice on taste – there are 14 varieties like sharp cheddar, Colby jack, and pepper jack to help you stay fueled even when you’re on the go.

Make a Better Breakfast

When it comes to breakfast, you want a delicious and nutrition option, and it’s great if it’s also convenient since we’re always on the go, especially in the morning.  New KIND breakfast bars are soft baked with a crispy outside, and loaded with whole grains for sustained energy throughout the morning.  Each two-bar pack provides more than a full serving of whole grains and is a great source of fiber to fill you up. Try them on their own, dipped in Greek yogurt, or paired with fruit, milk, or your morning latte.

Don’t Deprive Yourself

Don’t cut out all the things you love. Studies show that the more you try to avoid something the more you want it and the greater chances you have of overeating eventually.  For my sweet cravings, I love enjoying these Heavenly Organics Chocolate Honey Patties – they are made with 4 ingredients or less and have have a dark chocolate shell made from 100% cocoa that’s filled with 100% raw organic honey blended with natural flavors like Mint, Pomegranate and Peanut.

Upgrade your Sports Drink

It’s not just food, but we need exercise to be healthy. When we work out, it’s crucial to stay well- hydrated.  If you’re an athlete or have a very active child, you might benefit from more than just plain water during activity, especially if it’s over 60 minutes. Parents will often ask me, what’s the best sports drink for my active child and I recommend BodyArmor because it has no artificial ingredients, is low in sodium, and has more potassium-packed electrolytes and vitamins that any other sports drink, and it’s made with coconut water.  Try 7 great tasting flavors like fruit punch, orange mango, and strawberry banana.

Hear it From You

Let us know! What are some of your favorite tips to “ditch the diet” and stay healthy?  Please share below or tweet to @ScritchfieldRD! I’d love to hear them!

Find out more about these products and topics by connecting on Twitter

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Disclosure: I was compensated by U.S. Highbush Blueberry Council, Sargento, KIND snacks, Heavenly Organics, and Body Armor for my work on the TV segment, but was not compensated to write this blog. Recommendations and opinion are my own.


What Will You Do After The Ball Drops? Join My Free #30DayDrop Challenge

Reboot, Bounce Back, Start Fresh, Clean Slate…

On January 2nd I will be kicking off 2016 with my #30DayDrop Challenge! The holidays are fun and when the new year rolls around, we all want to start fresh. I feel the same way. I want to feel better, overflow with energy, and get revved up for a productive, successful, and joy-filled year! That’s why I’m dropping.


I’m dropping diets, cleanses, detoxes, and other strict challenges because they evoke negative emotions: deprivation, depression, and disconnect with your body. 

I’m also dropping excuses… like I don’t have time, it won’t make a difference, and there’s more important things to do.

With the clutter all clear, I’m picking up fun and healthy choices that help me feel good, inside and out.

Want to join me? Sign up for my e-mail list and you’re in. How’s that for easy? (If you already get my weekly e-mail to your inbox, you’re set.)

Then spread your health and happiness with the hashtag #30DayDrop and follow it on social media to get more from me.

Who’s Up For the Challenge?

We are going to be dropping some serious dead weight, leaving all that negativity behind to make room for the good stuff. The best part is it’s free, fun and completely on your own time! Sign up today and forget about it until January 2!

Every week I’ll share a new challenge focused on bringing out your healthiest and happiest self. You’ll hear stories from other people’s journey and may even get inspired to try some of my favorite simple and delicious recipes. And of course, I’ll be high-fiving you every step of the way!

I have witnessed too many people who’ve been robbed of happiness because of diets. Let’s never let that happen again and let’s start 2016 off right.

Sign Ups Open

Ready to get started? All you have to do is Sign up for my e-mail list. You’ll get my FREE Feel Great Guide that includes a handy health and happiness journal along with weekly challenges delivered right to your inbox every Friday in January.

Say no-no to the #diet yo-yo with @ScritchfieldRD. Join us in the #free #30DayDrop challenge. Click To Tweet

I’m challenging you to stash your scale, say no-no to the diet yo-yo and rejuvenate your health and happiness.

Enlist Your Crew

Have a workout buddy, friend, mom, sibling or spouse that you’d like to have join in the challenge? Invite them to sign up too! Share this post and challenge them to turn over a new leaf and get healthy in 2016 with you.

I’d love to see pictures of your 30 Day Drop Challenge. Anything you’re doing that is making you feel great and cultivating healthy habits, share it! Use the hashtag #30DayDrop. Let’s do this!

Fresh Ideas for a Happy and Healthy Holiday

‘Tis the season to celebrate! The holidays are officially the best time of year-it’s a time for baking, holiday parties, and giving gifts from the kitchen. And what better way to celebrating in the festivities than with healthy, delicious and easy tips. Check out my latest appearance on Let’s Talk Live to get fresh ideas to make your holiday gatherings delicious and memorable without the fuss.

Let HelloFresh Help With Dinner

Let HelloFresh help with dinner and your health doesn’t have to take a backseat to the holidays. HelloFresh is a great meal delivery service that delivers boxes with fresh ingredients and recipe cards that are simple and easy to follow, each taking no more than 30 minutes.

They offer favorites like Italian Ciabatta Burgers — so easy and fun.  You can pour a glass of wine, put on some lovely holiday music and follow the cooking instructions. ciabatta

I like working with HelloFresh because they are the only meal delivery service that has a full time registered dietitian on staff to make sure your meals are nutritionally balanced. These quick, simple and nutritious meals are big on flavor too. They have vegetarian options and they change the meal each week. Costing only $10 per person per meal, it doesn’t break the bank. Looking for a last minute gift? You can purchase holiday gift certificates for HelloFresh from their website.

Snack Smarter with Wonderful Brands

Snacking is a biggie during holiday gathering. We want options that don’t take a lot of time and quite often can be pieced together to make nutritious mini meals. Fruits and nuts offer a great foundation for healthful snacks, which is why I love working with the brands at Wonderful.

Wonderful Scarlett’s is Texas Red Grapefruit, with a sweeter flavor and brighter scarlettesred color than most grapefruits. Just half a grapefruit gives you 100% of your daily needs of vitamin C, for good immunity and also support collagen formation for healthy skin. Use them in smoothies, or broil them with a light topping of brown sugar to satisfy your sweet tooth. They will go great with oatmeal, salads, or paired up with any side vegetable as well.

halos2Pick up a box of Wonderful Halos, California grown
mandarins that are easy to peel and eat. I love that Halos are palm sized and seedless so if you have kids you can just hand them over. They are filled with goodness, including vitamin C and fiber and make a delicious pairing with cheese or some Wonderful Pistachios!

I’m nuts for Wonderful Pistachios. You get a good source of protein and fiber and there’s 49 nuts in a serving of pistachios – more than any other nut. If you’re looking for something easy to take to the party – guests will not be disappointed to see you bring Wonderful pistachios instead of chips. You can get great flavors like salt and pepper and thai sweet chili.

Send the gift of KINDness

You can’t go wrong when you take KIND nuts and spices bars as on-the-go snacks. This snack contains real, wholesome ingredients and uses 50% less sugar compared to the average snack bar, only 5-6g per bar, mostly fkind cuberom honey or dried fruits.

I’m excited about KIND cubes – a gift you can give to share your love of KIND snacks. You can get this gift at KIND Snacks. For $39.50 you get 20 bars – 8 varieties from the Nuts and Spice line, including Dark Chocolate Nuts and Sea Salt, Dark Chocolate Cinnamon Pecan, Caramel Almond Sea Salt.

In the spirit of the holiday season approaching, KIND has made it easy for you to celebrate someone doing a KIND act by sending them a free #KINDawesome card on Facebook or Twitter. They can redeem it for FREE KIND, or they can send another card and pay it forward.  Visit howkindofyou.com to learn more.

Hear it From You

Let us know! What are some of your favorite time-saving, fuss-free holiday entertaining tips?  Please share below or tweet to @ScritchfieldRD! I’d love to hear them!

Find out more about these products and topics by connecting on Twitter @getcrackin@KINDSnacks@HelloFresh, and follow Sweet Scarletts on Facebook.

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Sign up for my e-mail list and get my FREE Feel Great Guide and get a handy health and happiness journal and more.

Disclosure: I was compensated by KIND Snacks, Wonderful brands and HelloFresh for my work on the TV segment, but was not compensated to write this blog. Recommendations and opinion are my own.

Is Your Diet Making You Unhappy?

‘Tis the Season (to be merry, bright, and full)

It’s basically a given that overeating, to some degree, is going to happen during the holiday season. So how do we eliminate overeating during the holidays? We don’t! It’s unrealistic, and honestly, unnecessary. Overeating is part of the holiday experience, but what we can do, is ensure this occurs in a healthy way.

Most of my clients feel an overwhelming sense of guilt for indulging in the holiday spreads, which leads to shame. Let’s not forget ’tis the season to feel joyful. My hope is by sharing posts on Intuitive Eating it will help you forgive yourself for feeling guilty and be merry instead.

dear diet

3 Signs That Your Plan Isn’t Working and How to Change it

1. You Can’t Follow The Rules.

When you’re following a plan that is inflexible with “yes” or “no” or “good” or “bad” food rules, guilt always follows. This type of restrictive eating is controlling and rigid, often making you preoccupied with food thoughts. So how do we deal with these moments and get on with enjoying the important part of the holidays like our family and friends?

Make a truce with yourself right now that you are going to overeat and you are going to savor every bite you choose to take with awareness and gratitude. When making your plate, ask what do I really want (not necessarily what is healthiest/you should eat). When you eat, use all your senses like sight, smell, taste, touch (texture on your tongue) to enjoy your food.

Best non #diet tip: When you eat, use all your senses like sight, smell, taste, touch (texture on your tongue)… Click To Tweet

 2. You’re Measuring Success by “Losing”. 

Whether you’re measuring weight loss by pounds or inches lost or by what you are not eating, you’re labeling your success by deprivation. As humans we needs rewards and positive praise. I have never met a single person who said they got pleasure and enjoyment out of denying themselves foods they love. Don’t measure success by deprivation, instead start counting the positive stuff in your life, like spending time with people who bring you joy.

Don't measure success by deprivation, instead start counting the positive stuff in your life. Click To Tweet

3. No One Wants to Hang Out with You

The holiday season is a time for socializing, connecting and celebrating with people that bring joy to your life. But when you’re standing around the hors d’oeuvres blabbing out “I shouldn’t have that!” or “I’m going to regret this later,” you’re ruining everyone’s holiday cheer, including your own. When you’re so caught up in how you look or too worried about what you’re going to eat, people begin to sense the negativity and don’t want to be around it. 

Are you ruining your own #holiday cheer with #diets and food rules? 3 signs your plan isn't working. Click To Tweet

Imagine what would happen if you just let go and gave yourself permission to eat? In my experience (personal and with clients) you tend to enjoy the food without the guilt and you tend to eat it in moderation. You still get the healthy stuff you like too. Not because you have to, but because you want to.

Join in #WhatMattersMost

whatmattersmostDiets shouldn’t exist, but healthy lifestyles should! Let’s kick off holiday cheer with diet-ditching, body-loving self-care together! What matters more in your life than counting calories or dieting? I’d love to hear from you! Share your tweets or snap a picture using the hashtag #whatmattersmost.

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Three Flexible Ways to Eat Better Today with Eggs

Disclosure: I was compensated by Egg Nutrition Center for my time to write this post. Recommendations and opinion are my own.

When I tell people what I do for a living and the word “nutrition” comes up, the next thing I hear is… “Please, tell me what to eat!” I think everyone is looking for some guidance on what is good for you and how to get more of it. I wish it were as easy as giving people a “do’s and don’ts” list of foods, but it’s not. Your personal preferences matter because if you don’t love the food and how it tastes, you won’t make it a habit. Nor should you. That’s why I think it’s better to seek out nutrition advice that is flexible and guides you to choices you feel good about.

Three Healthy Eating Patterns to Fit Your Life

As a nutrition expert, I look to the scientific evidence for guidance in making my recommendations. In a report earlier this year, the 2015 Dietary Guideline Advisory Committee (DGAC – a group of food and nutrition researchers and scientists) placed a strong emphasis on the importance of healthy eating patterns as an effort to improve the major diet-related health problems we face as a nation. They recommended three flexible healthy eating patterns: Vegetarian, Mediterranean and Healthy US. In this blog, I will describe what makes up healthy eating patterns and share recipes and ideas that make them easy to follow. In addition to staples like fruits, vegetables and whole grains, one of my favorite versatile lean proteins, nutrient-rich eggs, is present in all three patterns.

Focus on Nutrient-Dense Foods

In a perfect world, everything we eat would taste delicious, be super-convenient, and offer plenty of nutritional benefits. But do such foods exist? Sure do! One egg contains 14 essential vitamins and minerals, 6 grams of high-quality protein, all 9 essential amino acids, and the antioxidants lutein and zeaxanthin, all for 70 calories, making it one of the best nutrient-dense foods to eat.

Plant Powered Eating

The key to healthy vegetarian eating is to enjoy a variety of foods. One common concern with plant-based eating is getting in enough protein. Eggs provide one of the highest quality proteins of any food available. One egg provides six grams of protein, but don’t toss the yolk! Nearly half of the protein is found in the yolk. Eggs are also one of the few foods that are a naturally good source of vitamin D, nothing artificial.

pepper egg

Bring some color to the table with these easy to make Broccoli Quiche in Colorful Peppers.

A Plant-Based Diet Doesn’t Mean Only Plants

There’s no strict criteria that defines plant-based eating. The focus is on the foundation, which is mostly grains, nuts and seeds, fruits, veggies and legumes. At each meal, pairing plants with 20-30 grams of high-quality protein like eggs, fish, chicken, lean meat, and low-fat dairy can help support healthy muscles and strong bones and keep you feeling satisfied. Check out this neat infographic for more protein and plant pairings to help inspire you.

Looking for way to jazz up traditional egg salad? Try adding flavorful image003ingredients like tomato, red onion, avocado and cilantro for more zing. This Tomato Avocado Egg Salad can be enjoyed as a meal or a hearty sandwich filling or serve in hollowed-out tomatoes.

Long Live the Mediterranean Way

This stands as one of the world’s healthiest and tastiest ways of lifestyles. So what is it about this lifestyle that is so protective? Lots of physical activity for one, but also this style of eating thrives on an abundance of fruits and veggies, olive oil, more fish, less red meat and processed foods, and they enjoy their wine in moderation.

Looking for a high lox eggprotein breakfast option? Heart-healthy fish has a strong presence in the Mediterranean diet, so why not add some to your morning meal? Scrambled Eggs & Lox Breakfast Bagels puts a sunny twist on the bagel and lox combo with the simple addition of a scrambled egg to help you power through your day.

The Pattern on Your Plate

Composing a healthy meal means getting the right balance of proteins, carbohydrates and fats. When planning out your Balanced Plate fill your plate at each meal with one-half fruits and vegetables, one-quarter protein and one-quarter grains or starches. But don’t forget the fat. Studies now show enhanced absorption of nutrients in veggies when consumed with a source of fat, such as eggs or olive oil. Here’s another neat infographic that highlights the latest research.

Nature’s Form of Portion Control

Eggs are naturally portioned (one egg is one serving) which makes them easy to prepare, whether you are cooking for one or many. Compared to other proteins, they are relatively inexpensive (average cost 25 cents/egg) and can remain in your fridge for several weeks without spoiling.

Boiled to Perfection

Boiling an egg is a simple way to create a healthy snack that can be taken on the go. Boiled eggs are also easy to pack in kid’s lunch boxes, or can be stored away in the refrigerator for later snacking. To get that perfect boil, cover eggs with 1 inch of cold water, and start heating. Take the pan off the heat as soon as the water boils. Cover and let eggs stand in hot water for 12 minutes (for a large egg), then drain immediately and serve.

Which Eating Pattern is Best for You?

A healthy eating pattern is not a rigid prescription for eating or a diet. It’s a style of eating that gives us flexibility in making choices to help meet our nutritional needs and also account for our personal preferences, food budget, and availability. If you’re looking to adopt healthier ways of eating the best eating pattern is the one that fits your lifestyle and you can stick with!

Visit IncredibleEgg.org Recipe Resources for more creative ways to use eggs in cooking.


  1. http://www.ars.usda.gov/main/site_main.htm?modecode=12-35-45-00.
  2. http://www.health.gov/dietaryguidelines/2015-scientific-report/10-chapter-5/
  3. http://www.ars.usda.gov/main/site_main.htm?modecode=12-35-45-00

Disclosure: I was compensated by Egg Nutrition Center for my time to write this post. Recommendations and opinion are my own.


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