#HappyHolidaysChallenge: Give Yourself Permission to Eat

Happy Holidays

Hello there! If you’re reading for the first time or just stopping by for the fun, I’m doing a “Happy Holidays” wellness challenge to help you cultivate more health and happiness the rest of 2014. Catch up on the details on how to join and win the prizes. Or if it already sounds like a good idea, sign up below.

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Give Yourself Permission to Eat

We want to be able to enjoy the holidays, and food is often a big part of what we look forward to. Food provides a lot of benefits, and only one of them is nourishment. It evokes positive and enjoyable memories, creates a feeling of togetherness, and can taste really good.

If you identify as a chronic dieter (or “food police”), the holidays may feel like a stressful time when you’re surrounded by a bunch of foods that you “cannot” eat, must avoid, or otherwise feel you have no self control around. White knuckling it through holiday parties to steer clear of delicious “bad food” is no way to embrace the spirit of the season – it leads to unnecessary stress, anxiety, and guilt (and likely overeating when you finally give in – ironic, isn’t it?)

Giving yourself permission to eat is a basic need and a foundation principle of intuitive eating, which is the natural way we are supposed to eat (click here for more info about intuitive eating).

Party On

There are going to be lots of fun parties with lots of food.  Don’t miss out on the good times because you’re too busy worrying and stressing  about what you can and “can’t” eat.  This season, instead of avoiding the foods you love, tell yourself that it’s okay to enjoy them. In the end, this is all about creating positive experiences with food and erasing guilt, shame, and diet-focused thinking.

Are You The “Food Police”?

Here’s a quick way to know if your food rules are out of hand: If you avoid foods for reasons other than food allergy or dislike for the taste or texture, there’s a food rule somewhere. I’m all for eating healthy and balanced, but healthy does not mean perfect and food should not be some kind of moral judgement.

Why not make some progress in this area, away from “all or nothing” thinking and toward balance.

You can do it challenge: Break Out of Food Jail

Take 5 minutes to think about 5 foods you genuinely enjoy eating that you may feel guilty about when you do. Instead of avoiding them, make a plan to eat at least one of them with family and friends this week. For example – bake cookies with your family and then share the delicious treats with your neighbors or coworkers.

What do you think happens when you give yourself permission to eat? In my experience (personal and with clients) you tend to enjoy the food sans 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.

I have never met a single person who said they got pleasure and enjoyment out of denying themselves foods they love.  By now you are more skilled at eating with awareness. If not, freshen up those skills from the previous challenge.

What are you going to do differently this year to let go of those food rules? If the thought is uncomfortable, it’s OK. Most new things require discomfort. Until they are comfortable. That’s called change.

Check In

How are you doing so far? Leave a comment on the blog or on Facebook. If you’re on Twitter, follow me and the #HappyHolidaysChallenge for even more motivation.

If you’re not “officially” in the challenge yet, what are you waiting for? You’ll get weekly emails, along with the chance to win free prizes each week. All you need to do is sign up below.

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Challenge Your Friends

People do better with support from friends. (It’s a scientific fact!) Ask your friends to join you by sharing on social media or just send them this e-mail with the link to subscribe to the challenge.

Facebook: Join me and Rebecca Scritchfield for a free 60-day wellness challenge.  Get healthier and happier this holiday season. http://wp.me/p2T0R-20c #HappyHolidaysChallenge

Twitter: I’m taking the #HappyHolidaysChallenge with @ScritchfieldRD. Join us http://wp.me/p2T0R-20c

Healthy Holiday Entertaining on WBAL

Are you counting down the days to Thanksgiving? Is your grocery shopping list already taking shape on the refrigerator?

WBAL TV11 News

WBAL TV11 News

Before you set those Thanksgiving dinner menus in stone, take a look at my Healthy Holiday Entertaining tips from my latest WBAL TV 11 news appearance! Trust me, you CAN invite nutrition to the table this Holiday season.

Don’t Forget about the Cans

When you’re busy, cooking with cans can be a BIG help. Take advantage of canned foods! They are convenient, easy, and they help your family get the nutrition they need. New research shows that kids who eat canned fruits and veggies tend to get more fruits and veggies overall and have a better diet quality. Currently, 9 out of 10 kids aren’t meeting their daily vegetable needs, and ALL forms of fruits and vegetables, canned fresh and frozen, help kids achieve this!

WBAL TV11 News

Family Fiesta Tacos

Try these “Family Fiesta Tacos,” with canned tomatoes, corn and kidney beans – with nutrients like protein, fiber, vitamins and minerals. You can get this recipe and more at mealtime.org

Put Cranberries on the Menu

Did you know cranberries have health benefits like helping to prevent urinary tract infections? Compounds unique to cranberries help prevent bacteria from sticking to the cell walls and causing infection. On www.cranberryinstitute.org , I found A research review published in the international journal Advances in Nutrition. In it, cranberries reportedly help to:

  • reduce the incidence of certain infections
  • maintain a healthy urinary tract
  • improve heart health and temper inflammation
WBAL TV11 News

Cranberry Chutney

They may also help maintain heart health by improving blood cholesterol, reducing blood pressure, and reducing inflammation. All Cranberry products have these bioactive compounds including cranberry juice cocktail, dried cranberries, cranberry sauce and fresh/frozen cranberries.

Use Leftovers Creatively

I love honey because it is a versatile culinary ingredient used across a variety of cuisines! For example, it can easily be added to an Asian dish. Make this flavorful Chinese Noodles with Spicy Honey Peanut Sauce and serve it with your leftover turkey! With over 300 varieties of honey just in the US, each different type adds its own unique flavor profile to the recipe.

WBAL TV11 News

Chinese Noodles with Spicy Honey Peanut Sauce

Honey also balances any recipe enhancing the dish’s flavor: whether its sweet, sour, bitter, salty or savory. Get this recipe and more versatile uses at www.honey.com . Try it out with this easy cranberry compote and use it in LOTS of your fall dishes. Throw fresh cranberries in a pot with a bit of sweetener and simmer until soupy. Top oatmeal, yogurt, use as a spread on sandwiches and wraps – anywhere you can think of!

Entertain with Ease

If you’re hosting or going to a party and want a fun idea that’s super easy, try this KIND bar and cheese pairing: like a “wine and cheese” except with KIND bars! I love KIND foods because they are made from ingredients you can see and pronounce. 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:

  • Honey Mustard
  • Thai Sweet Chili
  • Hickory Smoked
  • Roasted Jalapeno
  • Hickory Smoked BBQ
WBAL TV11 News

Strong & Kind KIND Bars Paired with Cheese

I love to pair Honey Mustard with a creamy goat cheese, Thai Sweet Chili with a Monterey jack, and Hickory Smoked with manchengo.

Tasty and nutritious, add some of these ideas to your Thanksgiving menu and you’ll be sure to add some health as well!

Find out more about these products and topics through Twitter at @USCranberries @CannedFoodFan @NationalHoney and @KINDSnacks !

Let us know! Have you day-dreamed out any Thanksgiving meal plans yet? Please share below or tweet to @ScritchfieldRD! We’d love to hear them!

Disclosures: I was compensated by Canned Food Alliance, National Honey Board, Cranberry Institute, and KIND Snacks for my work on the TV segment, but was not compensated to write this blog.

Join My Happy Holidays 60 Day Wellness Challenge (It’s FREE!)

Happy Holidays

 

Would you like to have more energy, more fun, and more happiness this Holiday Season? Join me in a free 60-day challenge to make “Happy Holidays” more meaningful. It’s free. It’s online 24/7. There will be surprise prizes throughout. There will be one GRAND prize – three months of nutrition coaching with me over Skype*.

All you need to do is sign up.

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What Will We Do?

Once you sign up, you’ll start getting weekly e-mails with the self-care goals for the week. You will also get tips, recipes, and freebies. Some e-mails will have a contest, a quiz question to answer or other challenge to enter to win. (Winners will be chosen at random.)

This is not a holiday diet. Heck, it’s barely a plan. I won’t tell you “5 foods you must avoid” or any other negative rule like that. If you can’t do it for life, why bother at all?

Our focus will be finding happiness in the holidays by setting realistic goals for my three pillars or wellness: Food, Fitness, and Fun. Tips will be positive, empowering, and actionable. I’ll help you overcome the typical wellness barriers we all struggle with over the holidays. If you aren’t familiar with my non-diet approach to healthy living, read more about my philosophy. Check out what others say testimonials from real clients.

You can ask me anything during the challenge through my Facebook page or send me a private e-mail.

If you’re up for it, you can play an important role in motivating others in the challenge.  If you have advice to share, do it. We can all inspire each other and be there for each other.

If you will be using social media to chronicle your experience, use the hashtag #HappyHolidaysChallenge

Let’s make these holidays truly happy (and healthy) by taking care of ourselves and each other.

Why a “Happy Holidays” Challenge?

“The Holidays” are always an interesting time of year for me. I love the seasons, celebrations, enjoying good food, spending time with wonderful people, hot chocolate, a warm fire, crisp air, and even the seasonal music.

As much as the holidays are about pleasure and enjoyment, I’ll admit that other holiday traditions of mine have included stress, anxiety, fatigue, guilt over what I’m eating, guilt over what I’m spending, guilt over the exercise I’m not doing, and overall bah-humbug kind of feelings.

A few years ago, I secretly decided that this was no way to spend the holidays, especially as a food and nutrition expert. (I’m supposed to be the one to help people, right?!) So I decided to help myself first. I committed myself to squashing the urge to be so judgmental or perfect, trying to live up to some unrealistic ideal of what I should be doing (or not doing). I set some boundaries. I respected myself. I was nicer to myself. I was happier. And most interesting to me, my habits were healthier!

It was the best holiday ever.

I want to do this challenge to help more people enjoy the good that comes with the holidays and let go of the bad. My goal is to educate and inspire you, but really I just hope I offer you tools and solutions to help you achieve the way you want to feel.

Are You Ready to Get Happy?

Sign up below.

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Enlist a Crew

People do better with support from friends. (It’s a scientific fact!) Ask your friends to join you by sending them this blog post and sharing on social media. Social shareables below:

Facebook: Join me and Rebecca Scritchfield for a free 60-day wellness challenge.  Get healthier and happier this holiday season. #HappyHolidaysChallenge

Twitter: I’m taking the #HappyHolidaysChallenge with @ScritchfieldRD. Join us http://wp.me/p2T0R-20c

* Prizes will be announced on the e-mail list. Nutrition coaching winner chosen at random at the end of the challenge from e-mail list subscribers participating in the challenge.

Healthier Hair Skin and Nails with Vitafusion Plus

I’m still a-glow after spending a day with the top beauty editors in the country! Dozens of women from publications like Women’s Health, Fit Pregnancy, and Glamour gathered at Dream Dry for a break from the day to focus on self-care, sponsored by vitafusion, the #1 adult gummy vitamin brand.

#vitafusionbeauty with Rebecca Scritchfield

Beauty From Inside Out

All the beauty editors received a professional blow dry from the Dream Dry stylists and I got one too!PicMonkey Collage_Hair   As the nutrition expert, I was there to help them learn about all the ways we support our beauty from the inside out. It’s not just what you put on your body, but what you put in it that contributes to healthy hair skin and nails. We tasted recipes I created that provided nutrients important for hair, skin, and nails like yummy parfaits with blueberries, wheat berries, pecan and Greek yogurt. Check out this fun infographic I created that highlights key nutrients and food ideas for beauty.important-nutrients-infographic

Despite our best intentions, we don’t always get what we need every day. In fact, most individuals get less than half of the daily recommended fruits and vegetables.

The editors sampled two vitafusion gummies that support healthy hair skin and nails. They tried the new vitafusion MultiVites Plus Hair, Skin and Nails- a complete gummy multivitamin with biotin and leutin and vitafusion Extra Strength Biotin.

PicMonkey Collage_VF2

I recommend both of these delicious and easy to take gummies. The most important health habits are ones you can stick to consistently and vitafusion gummies are more enjoyable than swallowing a pill. I love that they have no artificial colors or flavors and that they are made in the USA.

Your Self Care Checklist 

Inside out beauty also includes the ways you can work on your well-being each day. From getting enough sleep to scheduling a “me time happy hour” for yourself, daily choices add up to make a big impact on health. Check out the tips I provided for daily self care in this booklet, found here .

What About You?

What do you do to support inside out beauty? Do you take any vitamins for hair, skin, and nails?

Disclosure: I work with vitafusion, but was not compensated to blog about this event. 

California Walnuts Harvest Tour

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By: Michelle Burton, RD at Capitol Nutrition Group and Rebecca Scritchfield Media, LLC

Last week I had the pleasure of venturing out to Sacramento and the California Central Valley for the California Walnuts Harvest Tour. I experienced the autumn walnut harvest first hand, sampled a number of AMAZING dishes featuring this star ingredient, and learned about new research that’s coming out related to walnuts. I hope you’ll enjoy this brief photo journal of my trip, and that it will inspire you to incorporate walnuts into your everyday!

Walnuts Shaking

Donald Norene, his wife, and his son all took us on a tour of their family’s walnut orchard — Norene Ranches. They have a spectacular 750 acres of his farm dedicated to walnuts. He explained that you know when the walnut trees are ready for shaking when you can throw one on the ground and it’s outer shell comes right off. They showed us the tree shaking live which was very cool. It was wonderful getting to taste fresh walnuts right off the tree.

walnut sweeping

After the walnuts are shaken off the trees, they’re swept into piles, “vacuumed” up, and shuttled to a central location for the next step in their harvest journey — hulling.

walnut hulling

The walnuts arrive at the huller where the green outer shell is removed along with other sticks and debris. Then they’re cleaned, dried, and loaded into trucks to be sent to the local processing plant (which we were also able to tour). It was amazing to see the technology involved with sorting, shelling and packaging the walnuts for commercial distribution.

walnut orchard lunch

Wine & Roses put together a beautiful lunch for us in the orchard featuring a number of dishes that showcased the unique flavor and versatility of walnuts. It started with a caramelized onion, fig and walnut flatbread, followed by a squash, apple and walnut slaw salad, then a walnut quinoa salad with grilled chicken, and the finale was THE best caramel walnut cheesecake that I’ve EVER had. I’ll be sure to share that recipe once I get my hands on it!

walnut cooking demo

We came together again that evening for a food demo by Chef and Owner of Mulvaney’s B&L Restaurant, Patrick Mulvaney. He prepared a roasted chili in walnut sauce, and we dined on a salad of heirloom tomatoes with chunky walnut pesto and fettuccine with walnuts and squash among other fabulous walnut creations. During a nutrition presentation by Registered Dietitian, Heidi Diller, I was intrigued to find out that new research is coming out showing a potential link between walnuts and increased fertility in men. They’re planning to continue research in this area, but definitely some promising information!

Looking to satisfy your walnut craving?

You can find a number of easy and delicious recipes on the California Walnuts website at www.walnuts.org.

 

Disclosure: My attendance at the California Walnuts Harvest Tour was sponsored by California Walnuts, but I was not compensated to write this blog.