Join the #Spring2Wellness Challenge Today (3 more weeks left)

Spring (1)Since the start of spring, over 1,000 people have been enjoying their time learning new tips for motivation, recipes and workouts absolutely FREE with my latest challenge, “Spring 2 Wellness.”

It’s not to late to join in. We have three more weeks left of weekly challenge emails. Sign up here.

After you complete it, I’ll be sharing my 7-day “feel good guide” (also free). Then you’ll get messages from me ongoing 1-2 times a month, with some of my favorite tools, tips and resources right to your inbox.

Read on if you would like to catch up and get some wellness in your life instantly! Next challenge goes out Friday April 25th,

Spring 2 Wellness Week 1

Week 1 was all about goal setting.

Your intention is your commitment to take action. Start by (1) get a clear on what you want and why you want it and (2) WRITE IT DOWN or it isn’t happening.

I will ______ on (or by) ________.

Check out this link for more goal setting tips 9 Habits For a Happier Healthier Life

Sign up for the challenge

Spring2Wellness Week 2

Week 2: plan, plan, plan.

You know the saying “If you fail to plan, you plan to fail.” Even if you can eek by without planning, imagine how much more could you get done with healthy living if you plan. You save time, you’re more clear on your goals, and you’re more likely to stick to them when you feel like bailing.

Learn how to meal plan like a boss.  Meal planning makes grocery shopping much more efficient (saving you time and money), and keeps your mind set on eating healthy.

Sign up for the challenge

Spring2Wellness Week 3

Week 3: Move to the rhythm of the work out

Turn something dreadful into something less dreadful.  Let’s face it, you may not feel like working out at all.  It’s tiring, takes up time or uncomfortable.  It’s OK.  Do it anyway.

Use music as a distraction and it can make your workouts more fun.  Think of some of your favorite songs, create a play list, and I dare you not to move to them!

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Spring2Wellness Week 4

Week 4’s challenge was all about meditation.

While I love yoga, I could never seem to get into meditation. My brain is constantly thinking, moving from one idea to the next. Trying to control or stop my thoughts seems like the opposite of what I am supposed to do.

However, after trying to give my self 1 to 5 minutes every morning to just do nothing, I could see how it helped me feel more positive and energized for a great day. I got a real boost to my health and happiness.

I wrote an article published on US News: Health, check it out, it talks more about Mediation and how and why you should try it.

Sign up for the challenge

Spring2Wellness Week 5

Are you dying to know? Sign up for the challenge and you’ll see what’s up my sleeve next.

Fun Food Ideas for Fall Tailgating, Getaways, and Entertaining

Yesterday I appeared on Baltimore’s WBAL to share some great fall food ideas for the season’s events! Fall is here and that means football parties, weekend getaways, and outdoor entertaining. Click below to watch the full clip, or read on for highlights on some fun and flavorful ideas to blend a little health and happiness into your gathering!

https://www.youtube.com/watch?v=2OCAJyZEf_U&feature=youtu.be

Fall Foliage is Here – Hit the Road!

You can’t miss the colors of fall. Plan a day trip or a weekend getaway to take in the beauty that nature has to offer.  In the D.C. area alone, I love visiting Rock Creek Park and Great Falls, Virginia. (I got engaged in Great Falls in October many moons ago. It was beautiful).

You know that feeling when you need to get gas, eat and hit the road in a span of 5 minutes? Well, you can hit 7-Eleven and be on your way.

Fresh Food Line at 7-Eleven

711The Fresh Food line at 7-Eleven makes it convenient to eat a healthy bite while on-the-go. The Fresh Foods line offers sandwiches, wraps, salads, whole and fresh cut fruit and yogurt parfaits, all made fresh.

  • Fresh Salads: 7-Eleven’s salads are available in 4 different varieties all under 500 calories. They come in easy and portable packaging, which makes them a great lunch option. Plus, they’re very affordable at $3.99.
  • Sandwiches: 7-Eleven’s sandwiches are all prepared locally and delivered fresh every day. They are made with fresh ingredients including premium meats and fresh-blended spreads.
  • Seasonal Fruit: 7-Eleven has several quick and healthy snacks options to grab on the go including fresh cut fruit and whole fruit, including everything from pineapple and mixed melon to grapes and bananas.
  • Snacks: 7-Eleven has a fresh selection of snack options including hard boiled eggs, yogurt parfaits, and carrot and celery packs with dips.

Next time you’re in your local 7-Eleven, forgo the doughnut and grab one of these great new options!

Tailgate with Flavor Using McCormick Recipes

McCormickWith special dietary needs such as eating gluten-free, parties can be a special challenge. For tailgates, like the big Ravens game this weekend, the seven-layer fiesta dip made with McCormick Taco Seasoning is great. Now available gluten-free, this is something you can bring or serve and enjoy with the rest of the crowd. It pairs perfectly with tortilla chips or other gluten-free snacks. Or, try the Chicken Lettuce Wraps, a nice change of pace from traditional tailgating fare. Made with McCormick’s Gluten-Free Turkey Gravy mix, it’s loaded with colorful toppings like shredded carrots, red bell pepper and peanuts. With Thanksgiving coming, Turkey Gravy is a great seasoning mix to have on hand for a foolproof gluten-free gravy in just five minutes. Have your gravy at-hand with ease and without worry.

Also, if you’re entertaining and looking to try a new recipe, McCormick has a digital service called Flavor Print that creates personalized recipe and flavor suggestions tailored to your likes and dislikes. Take the thinking out of the process and focus on the fun!

Entertaining your Friends and Family with Zespri Kiwifruit

ZespriBring one last burst of summer flavor to the table. Zespri Kiwifruit are only available through the end of October, so now is the time use them. “Wow” your guests with this tasty kiwifruit and prosciutto crostini. It’s easy and delicious! Just top crostini with herbed goat cheese and prosciutto-wrapped kiwi. Green kiwifruit is probably what you’re familiar with, but there’s also Zespri SunGold variety. It has a sweet, refreshing tropical flavor and it’s newly available in the U.S.

Zespri kiwifruit are nutrition “powerhouses” and two kiwifruit have more vitamin C than an orange and as much potassium as a banana. Two SunGold kiwifruit have 2.5 times the daily-recommended amount of vitamin C.

You can even use kiwifruit in cocktails and mocktails like this Southern Cross SunGold Kiwifruit Cocktail. It’s so colorful and flavorful, the perfect recipe for a fun evening! Be sure to take advantage of this delicious fruit while you still can!

A Healthier Halloween with Wonderful Pistachios

WonderfulPistachiosFor snacks when you’re entertaining, nothing could be easier than putting out a bowl of Wonderful Pistachios. A recent Neilsen Survey showed that Americans love salty snacks like chips and cheese most. Pistachios hit the spot because they taste salty, but they also deliver on nutrition. They are among the highest protein and fiber content nuts with three times the protein and fiber compared to chips. And with Halloween around the corner, pistachios are a great pre-trick or treat snack to energize them with something healthy.

On the big night, hand out snack size packs of Wonderful Pistachios. It may not be candy, but everyone loves pistachios. If they need convincing, tell them pistachios taste great with a bite of chocolate. Look for the single-serve packages that are perfectly portioned to satisfy savory snack cravings, a mini-sized (1 oz.) pack of Wonderful Pistachios having 80 calories, 3 grams protein and 2 grams fiber. Kids have fun cracking them open, and these portable and convenient packages are also a smart snack for a weekend getaway road trip. Have them ready to go or pick them up along the way at most gas stations and markets.

For more information on these delicious, healthy and easy options, visit their websites at www.mccormick.com, www.ZespriKiwi.com, www.getcrackin.com, and www.7-eleven.com. Remember to follow them on Twitter using @McCormickSpices @ZESPRIkiwifruit @getcrackin (for Wonderful Pistachios) and @7eleven.

I’d love to hear from you! Leave a comment below or send a tweet to @ScritchfieldRD to share your favorite fall recipes and activities.

Disclosures: I was compensated by Zespri Kiwifruit, 7-Eleven, McCormick Spices, and Wonderful Pistachios for my work on the TV segment, but was not compensated to write this blog.

September 30-Day Challenge: Take Care of Your Heart

heart

I love the heart. For one, we all need our hearts to live and we need our hearts to love.

If you know me, you know I’m all about self-care and self-love. Most of my clients, family, and friends are so good at taking care of others, yet many of them struggle with taking care of themselves – yours truly included (hello, mom of two fabulous and energy-draining girls under two years old.)

We obviously need a healthy heart to live a long, happy life and enjoy the ride. Six years ago my mom suffered a near fatal heart attack. She’s had two more minor ones since then and quadruple bypass surgery. While she has heart disease, she has been able to quit smoking and she enjoys water walking.

As you can imagine, healthy hearts are personal to me. When it came time to come up with a new monthly challenge for September and I realized it was National Cholesterol Education Month, I decided to honor hearts everywhere – my mom’s, mine, and yours!

The focus of this month’s 30-Day Challenge is THREE SIMPLE WAYS you can take care of your heart (yes, only three!) and help keep your cholesterol in a healthy range. And maybe even more importantly keep your heart healthy for years, and years, and YEARS of love.

So What IS Cholesterol?

Our bodies actually need cholesterol in order to make vitamin D and hormones like estrogen and testosterone. We get some from out diet, but most of it is made in our liver. HDL (“good” cholesterol), is the kind that helps to protect our heart and carries cholesterol to our liver for our bodies to get rid of it. This is the one where a higher number is a good thing.  LDL (“bad cholesterol”) is the kind that carries cholesterol from the liver to other parts of the body. The problem is that when your LDL cholesterol gets too high it can end up accumulating in your arteries which can lead to serious issues like heart attacks and strokes. The goal is to have a low LDL and a high HDL to help keep your heart healthy.

What Are Some Ways I Can Take Care of My Heart?

The good news is that there are things each of us can do every day to help bring our cholesterol into a healthy range. 3 things you can do EVERY DAY are:

  1. Eat well — this means eating a balanced and varied diet full of color and wholesome, nourishing foods like fruits, vegetables, whole grains, low fat dairy and lean proteins. Emphasizing heart healthy fats like avocado, olive oil, canola oil and nuts and seeds is important too. Cooking at home lets you control the ingredients of your meals, so set a goal to get in the kitchen more — even have your kids help out! Check out this list of 10 foods to break your low cholesterol diet rut to help keep your meals exciting and prevent boredom. The American Heart Association has a great collection of heart healthy recipes if you need some ideas to get you started.
  2. Exercise regularly — exercise has been shown to help improve your cardiovascular function, and it can help lower your cholesterol. Choose whatever kind of movement feels fun and makes your body feel good (yoga, hula hooping, walking your dog, playing outside with your kids, a dance class, etc.) and aim for 30 minutes per day (about 2.5 hours per week).
  3. Not smoke — smoking is the number one cause of heart disease and heart attack. Your body gets healthier even within 24 hours of quitting, so why not choose today to quit? For resources and support for how to quit, you can visit http://smokefree.gov.

I want to hear how YOU take care of your heart!

  • Share your heart healthy recipes, favorite workouts, and other inspiration with me on Facebook , Twitter or Pinterest. I’ll also be posting motivations, tips, and responding to your questions EVERY SINGLE DAY.
  • If you have a blog, write about your experience and share those links.
  • I’m using the hashtag #heartsmart

Pack Zespri, It Packs a Punch

Team Zespri

Team Zespri

I recently participated the #PackZespri kiwifruit event in NYC that showcased kiwifruit as part of our vibrant food culture. This year I am the official spokesperson for Zespri Kiwifruit North America. For those of you who are new to Zespri Kiwifruit, they are the company which exports the world’s premium kiwifruit grown by more the 2,400 kiwifruit growers, who collectively produce more than 86 million trays of fruit each year!

The night was full of kiwifruit inspired food and cocktails and showcased the new kiwifruit variety, the SunGold.

Throughout the evening I inspired guests with my favorite ways to pack a punch of nutrition with kiwifruit as part of a healthy diet. Kiwifruits are loaded with nutritional benefits and the versatility of this fruit is endless.

Enjoying a Kiwi Mojito with Team Zespri

Tip: Pack a food bag for a busy work week.

Pack a Punch With Kiwifruit

  • Kiwifruits have more vitamin C than an orange, which helps with immunity and maintaining collagen for healthy looking skin.
  • They have just as much potassium as a banana, helping muscle contraction and maintaining healthy blood pressure.
  • Zespri kiwifruit helps promote digestion. Kiwifruit contains a digestive enzyme, known as actinidin that aids in the digestion and absorption of protein.
Enjoying a SunGold Kiwifruit on my Amtrak ride to the event. Just cut, scoop and enjoy!

Just cut, scoop and enjoy–even on an Amtrak!

Add Kiwifruit Anytime For a Boost of Flavor and Nutrition

  • Add kiwifruit as your “pop” of color and fruit serving to your lunch.
  • Just cut, scoop and enjoy. It’s a great choice on its own for a snack.
  • Cool off with a homemade kiwifruit popsicles. Puree kiwifruit with lemonade, and freeze in small cups for a popsicle treat. Or, freeze the mixture in an ice cream maker for a simple sorbet.
  • Kiwifruit Mojito

    Kiwifruit puree for cocktails and mocktails

    Put kiwifruit in a healthy wrap or pita with your favorite protein and other fresh vegetable fillings or include kiwifruit in your favorite salad, like this Roasted Corn and Zesty Kiwifruit Salad.

What are your favorite ways to pack a punch with kiwifruit? I’d love to hear your ideas! Please share your ideas and comments below. For more delicious recipes and information about the health benefits of kiwifruit visit Zespri Kiwifruit. You can also follow Team Zespri on Twitter @ZESPRIKiwifruit  and don’t forget to visit their Facebook page .

 

Healthy Entertaining Ideas for the Fourth of July!

Nothing says 4th of July like watching fireworks and getting together with family and friends for a delicious barbecue!  I recently appeared on Let’s Talk Live with fun and healthy food ideas to make your Fourth of July celebration taste great. Read on to learn how to flavor up your celebration the healthy way with quality foods and ingredients, or watch the full clip below.

[youtube=http://www.youtube.com/watch?v=8-ibtbXxLg0&list=PLQPvfnaYpPCUmrnF7CX1FbhNAizgwnYwL&feature=share]

Surprise Your Guests with an Unexpected Burger

Did you know that over 90% of American households have a jar of peanut butter? Peanuts and peanut butter do more than just add fabulous flavor to our favorite snacks and meals — they also add nutrition to any dish.  Peanuts contain over 30 essential nutrients and phytonutrients. Combined with the fact that they have more protein than any other nut, peanuts are truly a superfood!turkeyburger

They’re also extremely versatile. Peanuts and peanut butter are a great addition to marinades, sauces or a nice crunchy topping for any side dish or salad you’re serving this summer! We all love using it for our PB&J sandwiches, or as a nice spread for some fruits and veggies, but have you ever thought of using it for your BBQ dish? You can actually add peanuts INSIDE your burger.  Try a “Better Burger” like this peanut teriyaki turkey burger that’s made with turkey, peanuts, mushrooms and teriyaki sauce. Find this recipe and many more at NationalPeanutBoard.Org.

Add A Twist to the Traditional BBQ Sauce

Another way to surprise your guests with taste AND nutrition is to add cranberries to your summer dishes. We tend to think of cranberries as a holiday food, but they’re good for us all year round! Did you know that cranberry products contain antioxidants called Flavanoids? A specific type of these that are unique to cranberries actually prevents bacteria from sticking to cell walls – for example, they prevent E. coli from sticking to the walls of the bladder to help prevent urinary tract infections. The international journal, Advances in Nutrition, did a review of the research and they found that the bioactive compounds in cranberries not only help reduce the incidence of certain infections and maintain a healthy urinary tract,but they also improve heart health by improving blood cholesterol levels, reducing blood pressure and improving inflammation.  Add cranberries to your fourth of July celebration by trying this Cranberry Chipotle BBQ sauce recipe. It’s a simple homemade recipe with a blend of tart and smoky flavors that would be a great compliment to chicken or pork. Perfect for any BBQ spread!  For more info about cranberries visit http://www.cranberryinstitute.org/.

Elevate your snacks 

Everyone’s going to look for something crunchy to munch on at a party.  Snacks are perfect to have while waiting for the main dish to be ready! What could be easier than putting out a bowl of chips? Try these veggie chips by The Real Deal Natural Snacks. They have 80% less fat than potato chips, are made with real green peas, corn and rice and there’s a serving and a half of vegetables in each ounce! They come in 2 great-tasting varieties: original and sriracha – a spicy flavor kick! They’re all natural, gluten free, vegan, and kosher. You can find these snacks at your local Whole Foods and Wegmans.

THoney Smoked BBQ (72 bars)ry Interesting Pairings 

Another easy summer entertaining idea is pairing up your favorite snacks. I love KIND bars because they are made from ingredients you can see and pronounce. Various cheeses taste great when paired with KIND.  The new STRONG & KIND bars offer savory flavors and 10 grams of protein per bar from almonds, seeds, and pea protein. These don’t contain soy or whey protein.

There are five bold flavors to choose from, like Honey Mustard, which I’ve paired with creamy goat cheese, Thai Sweet Chili paired with Monterey Jack (for those who like their “spice”) and Hickory Smoked paired with Manchego (which together offer a nutty, smoky flavor). You can also try the Roasted Jalapeno and Honey Smoked BBQ flavors with your favorite cheese.

People will love that you gave them something new and fun to try while hanging out and it couldn’t be easier to pull together — just cut the bars and cheese into bite size pieces, and you’re ready to party! Visit www.kindsnacks.com for more information.

Serve Crowd Pleasing Sides

It’s not easy to find side dishes that can please a crowd, especially for the kids at the celebration. I found an option that kids will love and parents can feel good about. It’s new Pirate’s Booty Mac & Cheese!

This is a great choice for families looking to upgrade their mac-n-cheese, because Pirate’s Booty mac-n-cheese offers quality ingredients like:

  • Organic wheat pasta
  • Real cheese
  • No artificial colors, flavors or preservatives.

They’re a good source of calcium, offering 10% of the daily value AND 9-10g of protein per serving. You can get Pirate’s Booty Mac & Cheese in four varieties – my favorites are the shells with aged white cheddar, and the traditional elbows with mild cheddar! Look for them at your local grocery store, or visit www.piratebrands.com for more information.

Hydrate with Citrus Beverages

Sunkist Grapefruit Honey Ginger Fizz Recipe ImageAdding citrus to summer beverages is a healthy and refreshing way to beat the heat! Sunkist offers more than 40 varieties of premium quality, fresh citrus year-round including oranges, lemons, grapefruit, specialties and organics. Rather than provide pre-made lemonade at your party, which often includes added sugars and artificial ingredients, give fresh-squeezed lemonade a try. Or try Sunkist’s delicious, lemony twist on iced tea.

For the adults, serve up their Grapefruit Honey Ginger Fizz.  The honey and ginger compliment the tangy, fresh grapefruit in this refreshing cocktail. I like to add a big wedge of Sunkist grapefruit for a garnish that doubles as a superfood snack packed with antioxidants, vitamins and minerals. Visit Sunkist.com for these recipes and more!

Thanks for checking out my favorite healthy ideas for the fourth of July! I’d love to hear some of your favorite ideas that make your fourth of July celebration full of flavor and nutrition!

Disclaimer: I was compensated by  KIND Snacks, Pirate’s Booty, Real Deal Natural Snacks, and Sunkist to do the tv segment, but was not compensated to write this blog.