Join Me for #Spring2Wellness Challenge, Starts March 20th

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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

#HappyHolidaysChallenge: More Singing Please

Happy HolidaysHello 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.

blog_mailSignup

 

 

Scrub-a-dub-dub…Let’s Sing in the Tub

With our endless to-do lists and jam packed schedules it’s rare we find a minute to ourselves.  If you’re like me, taking a break to recharge is vital to my sanity and stress managment. There’s one activity I find that is always relaxing (and necessary)…a shower!  No matter the length of time I’m able to spend in that steamy porcelain palace it’s a phone-free, kid-free and stress-free zone.

I’m pretty certain everyone (including me) seems to love the sound of their voice in the shower. What’s so special about this private venue? Maybe it’s my tiled floor and porcelain tub and the steady tempo of the hot water to accompany as my back up vocals. There’s no doubt about it that the bathroom creates a pleasing acoustic environment.

How Singing Makes You Healthy and Happy

Singing is an ageless enjoyment. From the time of infancy we’ve been babbling tunes, either to ourselves or any listening ear. Some of the first songs we learned were nursery rhymes…over time that might have evolved into Busta Rhymes, but the point is singing is something we all enjoy.

Regardless if you sing off key there are health benefits that come along with belting out your favorite tunes.

  • Singing improves our mood by releasing the same feel good brain chemicals as sex, chocolate, and childbirth (seriously, it does)
  • It gives our lungs a workout by helping us breathe more deeply, taking in more oxygen so we feel more alert and energized
  • Signing helps tone our abdominal muscles and strengthen our diaphragm to improve circulation and posture
  • It boosts our confidence and helps strengthen our concentration and memory

Learn more about how singing changes your brain. 

sing in the shower

Challenge: Sing Yourself Happy and Fit

This week give yourself permission to spend a few extra minutes suds-ing up in the shower…don’t just sing in the shower–perform! Sing loud and proud like your grammy nomination depends on it.

If you’re looking for some backing vocals create a free playlist on Pandora or join Spotify’s “Songs to Sing in the Shower” playlist for some favorite one-hit-wonders. ( They have playlists for everything!) Or maybe you prefer singing acapella, in that case Whitney and Mariah never steer me wrong.

My Favorite Songs to Sing

I’ll admit I’ve been secretly listening to holiday tunes before Thanksgiving, which is usually my guidelines. No matter the time of year these are some of my faves.

  • Running – I love the entire Hairspray soundtrack, but I especially like “You Can’t Stop the Beat”. Who doesn’t love MJ? I absolutely love to run and sing and clap like I’m in a Baptist Church on Sunday to “Man in the Mirror”
  • In the shower – My best friend and I loved Salt-n-Peppa growing up so I just can’t help it as I’m loofahing to chant out at least one “ooooh baby baby…. ba baby baby” from Push It.
  • With my daughters – Every night before bed the each get their own rendition of “Maybe” from Annie. I love that song. I love the original movie and I’m so excited there will be a new one coming out on my birthday!

How about you? Leave a comment below on your favorite song to sing and you could win a free private coaching session with me (via Skype). You need to be signed up in the challenge to win.

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? Sign up below.  You’ll get weekly emails, along with my free guide to making over your kitchen with healthy food staples.

blog_mailSignup

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

#HappyHolidaysChallenge: Move That Body

Happy HolidaysHello 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.blog_mailSignup

Move That Body

Think about the worst possible thing you could do for your health.  What comes to mind?  For me, it’s smoking cigarettes.  Shockingly, being physically inactive is just as dangerous as smoking!  The scary impact that being sedentary can have on your health is just the first of many reasons to move that body – physical activity also improves your ability to manage stress, helps you feel happier, and increases energy.  All of those benefits are extra important during the holiday season, but physical activity often falls by the wayside in favor of crossing another item of the to-do list.

Living an active life is an important ingredient of living a healthy life, especially when you’re time-crunched.  Instead of stressing about how you can possibly squeeze in a workout, find ways to incorporate movement into your everyday routine.

You Can Do It Challenge:  Add physical activity into at least one activity each day to reap all the physical, mental, and emotional benefits of moving your body.

Add in Active Movement Anytime, Anywhere

I know it’s hard to find time for physical activity when you’re pressed for time, but you can literally make just about any activity more, well, active!  Folding laundry?  Keep the clothes basket on the floor and add in a squat (with correct form of course – click here for a how-to) between each piece of clothing.  Putting away groceries?  Lunge through the kitchen as you put each item away (once again, correct form is key – here’s your how-to).

Photo credit: violetsage.wordpress.com

Photo credit: violetsage.wordpress.com

You can get extra movement in things you are already doing.  Instead of shooting someone an email, deliver the message in person. Change your desk meeting into a walk and talk meeting to fit in work and movement at the same time.

If you’re one of those people who work through your lunch, what if you ran an errand and took your lunch break to enjoy yourself instead of slogging through that hour?  You’ll get some physical activity AND self-care, both of which will help you be more productive in the long-run.

Going through a seemingly endless inbox?  Stand on one foot while you check those emails, alternating feet with each message, to challenge your strength and balance.

Be Your Own People Mover

Use your body as a vehicle to run errands on foot. Instead of driving to the store, walk!  Think of the pros: it’s better for the environment, better for your health, and saves gas money.  If walking to the store isn’t an option, park as far from the door as possible to get an extra bit of walking in.

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? Sign up below.  You’ll get weekly emails, along with my free guide to making over your kitchen with healthy food staples.

blog_mailSignup

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

Sleep Better with Food and Fitness

Just as sleep is important to our body, what we do with our body in terms of food and exercise plays a major role in the way we sleep (or don’t sleep).  Good nutrition and exercise can help you sleep, but poor sleep leads to poor eating and exercise decisions immediately. A lack of shut-eye is linked with ditching your workout. It’s one thing to skip the workout to get more sleep once in awhile, but if you ditch your workout and cheat yourself of sleep, then you aren’t breaking the cycle.

Contrary to what we have all been told, eating prior to bed is not such a bad thing after all.  In fact, a light snack containing 25-35 g of carbs can help release serotonin which contributes to a more restful sleep. Foods rich in vitamin B6 also help boost melatonin production, a sleep-inducing hormone triggered by darkness. Lighter is better when eating a bedtime snack to avoid heartburn. Click here to see my latest appearance on the OWN Show to learn more about this old wives tale and the secrets to keeping weight off.

Catch Some Extra ZZZ’s With These Tranquil Eats

  • Magnesium-rich foods like almonds, and calcium rich foods like cheese and crackers help your body use tryptophan and serotonin to get sleepy.
  • 1 piece of raisin toast with 1 Tbsp cream cheese – sweet and satisfying with carbs in the form of grains and dried fruit to help you relax, and calcium from the cream cheese to build your stress-depleted stores will keeping you snoozing through the night.
  • tart-cherry-juice-sleepThis Red Recharger Smoothie combines Greek yogurt and tart cherry juice to give you a boost of melatonin along with powerful antioxidants.
  • A bedtime bowl of cereal helps you make serotonin thanks to the carbohydrates and calcium.
  • This Mango Cherry and Avocado Salad combines creamy avocado with the sweetness of mango and  tangy tart cherries which helps promote melatonin. Top this salad with fish, such as a piece of grilled salmon for some extra vitamin B6, which helps boost melatonin production.
  • Get a boost of vitamin B6 from fish–tuna, halibut, and salmon along with garlic, walnuts and pistachios help your body make serotonin and melatonin.
  • Drinking chamomile tea is associated with an increase of glycine, a chemical that relaxes nerves and muscles and acts like a mild sedative.

If You’re Feeling Tired or Exhausted…

  • Go to sleep, take a nap. It is ok to allow yourself the time to take a nap. Sometimes it is really all we need.
  • If there is no time for a nap do a few jumping jacks or go for a little walk to get your heart rate up and blood pumping.
  • Stay hydrated. Even mild dehydration can affect your mind and alertness. Aim for a minimum of 8-12 glasses of fluid daily, drinking more during warm weather.110310_grains
  • Limit caffeine in the morning – Instead of reaching for the 24 ounce Venti at Starbucks, sip on a  quarter or half-cup of coffee to give you more of a consistent level of alertness. Avoid caffeine after 2pm to prevent disrupted sleep.
  • Prevent spikes in blood sugar – Replace refined carbohydrates with whole grains to produce a steady surge of energy after a meal. Try these overnight oats for breakfast or a snack; they’re full of whole grains and have an ideal balance of protein, carbohydrates and fat to ensure a slow, steady boost of energy.
  • Don’t drink alcohol to fall asleep. This prevents you from reaching the important deep-sleep REM cycle that is required to feel fully rested.
  • Avoid screen time 1 hour prior to bed time. Backlit LCD screens disrupt melatonin production which disrupts you natural sleep cycle.
  • Exercise. Getting your heart pumping and body moving is a great way to reenergize and reduce stress, which is often one of the main culprits that keeps us lying awake at night.
  • Have a notebook by the bed to write down the worries and to-dos for the next day; get them out of your head for now so you can sleep.

Join the Challenge! 

What are your tips and tricks when it comes to getting a restful sleep? Be sure to join this month’s #30daysleepchallenge. All you have to do is “follow” me on Facebook , Twitter or Pinterest. I’ll be posting motivations, and many more tips and tricks to help you get more zzz’s. I’d love to hear from you too! Be sure to share you thoughts and I’ll be responding to your questions EVERY SINGLE DAY. Use the primary hashtag #30daysleepchallenge and #mefirst as the secondary hashtag.

Disclosure: I am a spokesperson for Tart Cherries but was not compensated to write this blog.

Sleep Your Way to Better Health

I once heard a great Irish proverb that has stuck with me throughout my life, ‘A good laugh and a long sleep are the two best cures for anything.’ These days Americans are getting less and less sleep every year. Currently only 40 percent of the U.S. gets the recommended eight hours, on average receiving only 6.8 hours per night. While a short-lived bout of insomnia is generally nothing to worry about, long term sleep loss can really throw a dagger in your overall well-being and health. This month I would like to challenge you all to get a good nights rest. If you think you’re in need of some shut eye, join this month’s #30daysleepchallenge to learn how a good night’s sleep will help you be more productive during waking hours.

How Losing ZZZs Can Harm Your Health

Research has shown that most Americans would be happier, healthier and safer if they were to sleep an extra 60 to 90 minutes per night.

So why aren’t we snoozing? Stress is the number one cause of sleep difficulties. 48% of people report lying awake due to stress. We have too much to do and not enough time, but instead of respecting the boundary of sleep, we nudge precious minutes to hours off our sleep each night.

Stress is directly linked to poor health. According to the American Stress Institute 77% of Americans experience physical symptoms of stress regularly and 73% experience psychological symptoms. These include fatigue, headaches, upset stomach, hemorrhoids, digestive issues, insomnia, irritable bowel syndrome, muscle tension, memory loss, fertility issues, teeth grinding, increased risks for heart attack, stroke, and diabetes, changes in appetite, changes in sex drive, dizziness, irritability, and anger.

Whew. That’s a lot of crap!

Both quantity and quality of sleep are important. If sleep is cut short, the body doesn’t have time to complete all of the phases needed for muscle repair, memory consolidation, and release of hormones that regulate our appetite. With not enough good quality sleep, we wake up unprepared to concentrate, make decisions, or engage fully in work, family, and social activities.

Could Your Lack of Sleep be Affecting Your Weight? sleep clock

If you think you can survive on 6 hours of sleep, think again. Our body needs between 7-9 hours of sleep each night, however most people put more importance on physical well being, including food and exercise than mental well being which includes being rested. There is a strong link between sleep, appetite, and weight. According to a recent study published in PLoS Medicine people who receive less than 7 hours of sleep each night have a higher Body Mass Index (BMI).

Lack of sleep elevates ghrelin, the “hunger hormone”  –so  if you’ve felt “tired and hungry” with strong craving for carbs, sugar, fat or  “comfort foods” that is your body looking for energy, when actually it needs to be energized through better sleep. Instead of reaching for a quick sugar fix, close your eyes and reenergize.

Stop Counting Sheep – Join the #30daysleepchallenge!

Be sure to join this month’s #30daysleepchallenge. All you have to do is “follow” me on Facebook , Twitter or Pinterest. I’ll be posting motivations, and many more tips and tricks to help you get more zzz’s. I’d love to hear from you too! Be sure to share you thoughts and I’ll be responding to your questions EVERY SINGLE DAY. Use the primary hashtag #30daysleepchallenge and #mefirst as the secondary hashtag.