We’re Up! #Spring2Wellness Challenge is On – Are You In?

Spring (1)

I am so excited to kick off my #Spring2Wellness Challenge and share fun and easy tips with you all! it’s not too late to sign up! If you need to get over a winter slump and want more energy, more fun, and more happiness! Come on and join the party!

What Do I Get, Rebecca?

Joining the challenge is the only way to get my exclusive tips, motivations, recipes, ideas and more. I’ll save you time by finding some of my internet faves and put it right in your inbox! Did I mention it’s free yet?

CLICK HERE TO SIGN UP

This is Not A Diet Plan

This is simply a way to challenge yourself to become healthier. I will not tell you “tips to lose weight.” Instead, I will be sharing my personal experiences and tips, recipes and more!

For example, I know that almost everybody LOVES avocados; they are yummy and offer nearly 20 vitamins and minerals in every serving. So I want to share with you a great little article I found that shares 7 different ways to use (eat) avocados! Check it out: http://bit.ly/1CM8rDG

If you aren’t familiar with my non-diet approach to healthy living, read more about my philosophy and check out what others say testimonials from real clients.

Let’s Get It Started – Goal Setting

Last week, I asked #Spring2Wellness challengers to set a goal and what you want out of this.

You Can Do It: Write a personal mission statement.

A personal mission statement helps you decide at critical moments in your day what to do with your time and energy. It describes what type of person you want to be and what you want to achieve in your life. It can be as simple and short as one sentence.

Here’s mine I’m using for the challenge:

Give myself the tools I need to do my work and be there for my family with energy, compassion, and love!

This personal mission will help me focus on the importance of eating well, sleeping, and getting joyful exercise, even if it is super short, as in a 10 minute workout – better than zero, right?

Without a personal mission statement, our lives can seem chaotic, overly busy, with no real focus or drive.

Joining the challenge is the ONLY way you can receive the exclusive content in this challenge.

I’m In!

Awesome! CLICK HERE TO SIGN UP

Enlist A Crew

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

Facebook: Join me and Rebecca Scritchfield for a free 30-day wellness challenge. Get healthier and happier this spring season. #Spring2Wellness

OR

Twitter: I’m taking the #Spring2WellnessChallenge with @ScritchfieldRD. Join us at http://wp.me/p2T0R-26t

Join Me for #Spring2Wellness Challenge, Starts March 20th

Screen Shot 2015-03-18 at 12.36.58 PM

Would you like to have more energy, more fun, AND more happiness this Spring Season? Join me in a free 30-day challenge to make this Spring the best one yet!

It’s free. It’s online 24/7.

CLICK HERE TO SIGN UP

What Will We Do?

No rules, just fun.  I like to keep it simple and help you make “easy” and “healthy” go hand-in-hand.

The plan is 1-2 messages a week, delivered right to your inbox with tips, ideas, recipes, and motivation with your time in mind.

I’m just like you, I have “no time” for half the stuff I want to do anyway. I promise everything will take less than an hour and some ideas less than a minute. (Come on now, we all have a minute!)

No Diet? No Problem!

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

What Can I Expect?

Our focus will be finding happiness in the spring by setting realistic goals for my three pillars of 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 daily.

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, please do it! We can all inspire, motivate and support each other.

If you will be using social media to chronicle your experience, use the hashtag #Spring2Wellness

Let’s make the start of spring truly happy (and healthy) by taking care of each other and ourselves.  As Ghandi once said, “It is health that is real wealth.”

Why A “Spring” Challenge?

I’ll admit, the winter can sometimes be a bit of a drag, you’re cooped up inside, there is less sunlight, and healthy living can feel like soooo much effort.  Join me in saying “good riddance” to winter and “hello’ to spring!

With this challenge I hope to bring you as much optimism as spring does. It’s never too late to change your lifestyle to a healthy one. With spring just around the corner, I really feel energized and inspired to help share my enthusiasm for spring and self care to everyone.

I want to do this challenge to help more people enjoy the good that comes with spring 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.

Great, Rebecca, I’m In!

Awesome! CLICK HERE TO SIGN UP

Enlist A Crew

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

Social shareables below:

Facebook: Join me and Rebecca Scritchfield for a free 30-day wellness challenge. Get healthier and happier this spring season. #Spring2Wellness

Twitter: I’m taking the #Spring2WellnessChallenge with @ScritchfieldRD. Join us at http://wp.me/p2T0R-26t

Balance Your Plate Better: My Food Tips for National Nutrition Month

(Disclosure: National Peanut Board, Post Grape Nuts FIT, Nestlé, and Genova Seafood are clients of mine. I was not compensated to write this blog posts.)


March is National Nutrition Month which means it’s time to celebrate with the theme“bite into a healthy lifestyle”.  I’m thrilled to share these ideas — they’re easy, fun, and delicious and perfect for all occasions!

WBAL TV 11 March 14, 2015

WBAL TV 11 March 14, 2015

Check out my recent segment on NBC WBAL TV 11 and read on to get my tips and recipes you need to balance your plate better – and it’s not hard!

Add Peanuts and Peanut Butter Anywhere

Use peanuts and peanut butter anywhere.

Use peanuts and peanut butter anywhere.

Peanuts and peanut butter are a smart choice for any meal, any time of day. Have a handful as a snack, top a piece of wheat toast or wheat pancake, stir in your oatmeal or smoothie – they are so convenient and easy.

Peanuts have more energy-boosting protein than ANY other nut with 7 grams protein per serving PLUS over 30 vitamins and nutrients. Peanuts are also an affordable source of protein, which anyone on a budget surely can appreciate.

Both my girls are eating real food now (they grow up so fast!) Both love to “dip” and I made up a super easy dip that taste great with fruits and veggies.  Simply stir 2 tablespoons of peanut butter into 1/2 cup yogurt or Greek yogurt and dip your kids favorites. Let them help make it and taste it if they are old enough.

Get more creative recipe ideas at www.NationalPeanutBoard.org

 Try Grape Nuts FIT Granola

Everyone loves granola and I’m digging the taste and crunch of this new Grape-Nuts FIT granola, which is a good source of fiber, provides 30 g of whole grains and has 9g of protein per serving.GrapeNutsFit225

Made with crunchy Grape-Nuts nuggets, puffed barley, and cranberries, it’s a nutritious way to fuel your everyday adventures and your workouts.

Try it with Greek yogurt, milk or oatmeal for a power-packed breakfast or snack. You also might like it on it’s own. Instead of running to the vending machine in that afternoon energy slump, try a couple handfuls of this granola and get re-energized without the crash.

Get more information and recipes at www.GrapeNuts.Com

 

Balance Your Plate 

nestle-mac-cups

I enjoy working with Nestlé on their “Balance Your Plate” education campaign. The idea is to pair frozen prepared foods with vegetables, fruits, and lean proteins for a balanced meal.

Mac and cheese is a family favorite, including mine. But I don’t always have the time to make it homemade.  Stouffer’s Macaroni & Cheese has freshly-made pasta and real cheddar cheese.

I love these Stouffer’s Classic Mac Cups because they are conveniently portioned with 10g protein, no preservatives, and they cook in about 3 minutes!

On a busy weeknight, the Classic Mac Cups can be an easy and tasty component of your family’s meal. Serve it with any vegetable. My girls love broccoli and we say “mac and cheese with little trees” when we eat this (cute, huh?) Then pick your protein. I happen to like grilled chicken with this dish. Then, serve up some fruit for dessert and you have yourself a simple and easy balanced plate.

For more information about the Nestlé Balance Your Plate, visit www.NestleUSA.Com/balance.

Upgrade Your Tuna with Genova Seafood  

Higher quality food is more satisfying and enjoyable, making eating healthier more fun. Genova is premium quality seafood with three simple ingredients – wild-caught Yellowfin tuna fillets, a touch of salt and just enough olive oil.

Chilled grilled vegetables with Genova tuna.

Chilled grilled vegetables with Genova tuna.

The simplicity of the ingredients make Genova uniquely satisfying – whether you simply top it on your salad at lunch or use it as an ingredient at your next dinner party.

Because Genova is a premium quality tuna, it’s a favorite of local foodies and culinary experts.

Try chilled grilled vegetables with tuna and tuna with black lentils – both of these recipes and many more yummy ideas for tuna are available at www.GenovaSeafood.Com

 

 


(Disclosure: National Peanut Board, Post Grape Nuts FIT, Nestlé, and Genova Seafood are clients of mine. I was not compensated to write this blog posts.)

National Nutrition Month: Bite into a Healthy Lifestyle

(Disclosure: Post Grape Nuts, KIND Snacks, Body Armor, National Frozen and Refrigerated Food Association, and Sunkist are TV clients of mine. I was not compensated to write this blog posts.)


March is National Nutrition Month which means it’s time to celebrate with the theme“bite into a healthy lifestyle”.  I’m thrilled to share these ideas — they’re easy, fun, and delicious and perfect for all occasions!

Check out my recent segment on Let’s Talk Live D.C. in the video clip and read on to get my tips and recipes you need to “bite into a healthy lifestyle” today!

Cook Once Eat All Week

Grape nuts crunchy oatmeal pancakes

Grape nuts crunchy oatmeal pancakes

Grape Nuts cereal has been nourishing us for over 100 years. A half-cup serving of Grape-Nuts cereal
is an excellent source of fiber, provides 100% of your day’s whole grains, and it’s high in iron. You know you can enjoy Grape Nuts with cold milk or warmed up – but did you know you can also cook with it?

Crunchy Oatmeal Grape Nuts pancakes are a huge hit with my family. I love making them once on the weekend and having left overs to enjoy during the busy week. There are lots of creative recipes for meals, appetizers, and snacks at GrapeNuts.com.

Brighten Meals With Citrus

Specialty citrus is in season right now through April. You can get lots of varieties like cara cara oranges, which offer 150% of your daily needs for vitamin C. Moro blood oranges have a beautiful distinctive red interior and hints of raspberry flavor, and Minneola Tangelo, which you can identify by the distinctive knob at the stemare an excellent source of both Vitamins C and Folate.

Sunkist minneola salsa over  grilled chicken thighs

Sunkist minneola salsa over grilled chicken thighs

If you’ve never had a Minneola tangelo, you’re in for a real treat. They are a cross between a grapefruit and a tangerine, giving them a juicy, sweet and tangy flavor!

Try pairing fish, meats or grilled vegetables with minneola salsa – The salsa has oranges, roma tomatoes, onion and cilantro adding flavor and zest to ANY dish. I used grilled chicken thighs, but you could also use this salsa with fish or black beans and rice. Check out Sunkist.com for this recipe and more.

Make Your Homemade Meal Easy

Real food, frozen.

Real food, frozen.

We all know how hard it can be to get a wholesome, homemade meal on the table. When you’re in a dinner dilemma look in the frozen foods section where you’ll find REAL FOOD, frozen.

Butternut squash and sage ravioli from Evol, is prepared and FLASH frozen which locks in nutrients. Add color and nutrition with Green Giant Tuscan broccoli. These vegetables are picked at their peak ripeness and frozen, also locking in nutrients.

Real food, frozen

Real food, frozen

Let’s talk convenience. Start to finish, dinner is on the table in less than 20 minutes and you don’t have to order take out, which can be pricey. Here you can be in charge of quality even if you don’t cook from scratch.

Frozen foods aisles have global flavors available too – lots of ethnic-inspired dishes for the types of cuisine your family enjoy. Visit EasyHomeMeals.com  to discover your next homemade favorite.

Do the KIND Thing

KIND healthy grains bars

KIND healthy grains bars

Try KIND Healthy Grains Bars. Granola bars made from ingredients you can see and pronounce.

With five super grains: Gluten Free Oats, Millet, Quinoa, Amaranth and Buckwheat,  KIND healthy grains granola bars have at least 18 grams of whole grains per bar, and a good source of fiber.

They have a chewy and crunchy texture for a satisfying snack morning or afternoon.

KIND is on a mission to inspire “KINDness” in our communities.You can go online and vote for your favorite socially impactful cause and KIND will give away $10,000 a month to the cause with the most votes. www.KINDsnacks.com

Upgrade Your Sports Drink

Spring sports have started (or will start soon). Parents will often ask me, what’s the best sports drink for my active child. If you are 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 minute

Potassium packed sports drink, no artificial ingredients.

Potassium packed sports drink, no artificial ingredients.

I recommend BodyArmor because it has no artificial ingredients and is low in sodium – unlike other sports drinks. BodyArmor has more potassium-packed electrolytes and vitamins that any other sports drink, and it’s made with coconut water.

Try 5 great tasting flavors like fruit punch, orange mango, grape, and strawberry banana. Pick it up at Target or retailers near you. www.DrinkBodyArmor.com


(Disclosure: Post Grape Nuts, KIND Snacks, Body Armor, National Frozen and Refrigerated Food Association, and Sunkist are TV clients of mine. I was not compensated to write this blog posts.)

 

 

 

The Secret to Happiness is…

“I don’t want to be happy,” said no one ever.

happy-47083_640Of course all of us want to be happy, right? If someone asked you today to rank your happiness from one to ten, where would you rank? My ranking, like most people I imagine, changes a bit with different events in my life. When I have a breakthrough session with a client? A 10! When I’m having “one of those days?” Maybe a 5. When my daughters were born? A 100. :)

I think it’s fair to say that no one can be happy 100% of the time. But everyone wants to feel happy with their lives generally. After all, what’s life without happiness?

Can You Be Kind Today?

So, how do we become happier? While that answer will vary from person to person, there is one simple thing we can all do to boost our happiness: be kind.

Studies have shown that people who are kind to others are more likely to experience happiness themselves. In fact, researchers have found that kindness and happiness create a “virtuous cycle” that can lead to long-term happiness.

You Can Do It: Do something nice for someone everyday for a full week, and see how you feel (and let me know about it in the comments)! If the research is right, I bet you’ll feel like a million bucks.

9 Easy Ways To Spread Kindness

  1. Say hello and smile at a stranger.
  2. Hold the door open for someone.
  3. Tell someone you appreciate them and why.
  4. Do a favor without being asked.
  5. Call your mom.
  6. Make a donation to a person or cause you care about.
  7. Write a letter, not an e-mail, use a stamp and everything!
  8. Cook a meal for someone.
  9. Go on a “walk and talk” with a friend.

Can You Add To My List?

Leave a comment on an easy way to spread kindness and improve your happiness.

Happiness is the kind of thing that feels elusive sometimes, I know. But let’s all try to get our virtuous cycles going, and get some more happiness by giving some more kindness – to others and ourselves.

Have a healthy, happy day!