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

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.

Give a piece of your heart this holiday season.

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

Easy Weeknight Marinades Done Right

Grilled Tilapia2

I recently partnered up with the brand folks at Mazola Corn Oil to create this fun recipe for marinated grilled Tilapia with kiwifruit served over coleslaw. Mazola Corn Oil has more cholesterol-blocking plant sterols than other cooking oils, and can play an important role in lowering your cholesterol. It is a great source of healthy polyunsaturated and monounsaturated fatty acids. Its mild flavor and high smoke point also make it a fantastic all-purpose oil great for general cooking, baking, grilling, sautéing and stir-frying, and can be used as a butter substitute in certain recipes. It’s also the perfect oil to use in your coleslaw and marinades.

Why marinades? Because they help transform the taste of the foods without adding lots of fat, sugar, and salt to your meal. I love using fruit-based marinades because they add a delicious sweet, tangy flavor while making your dish even healthier. Plus, fruity marinades are perfect for the grill! You can make the marinade in advance to save time during the week – just throw in your favorite protein and you’re well on your way to a flavorful, wholesome meal. My basic marinade calls for just a few simple ingredients you probably already have on hand, which makes it quick and easy.

I chose to use tilapia in this fish-based recipe because it is economical and widely available. For a healthy diet, the American Heart Association recommends eating fish at least two times per week. Fish is a low-fat, high-quality protein filled with heart healthy omega-3 fatty acids. Fish is also a great source of vitamins and minerals.

Below are the recipes for the marinade, tilapia, and coleslaw for a tasty and easy weeknight meal.

MAZOLA and Kiwifruit Marinated Grilled Tilapia with Crunchy Slaw

by: Rebecca Scritchfield, MA, RD, ACSM HFS

Serves 6

Simple 3-Step MarinadeMarinade1

½ cup of Mazola corn oil

3 kiwifruits peeled and chopped

4 minced garlic cloves

¼ cup of fresh chopped cilantro

2 tablespoons of lime juice

1 teaspoon of black pepper

2 tablespoons of salt

Add all ingredients into a shallow bowl, mix with a wooden spoon until well blended and place in a gallon size zip-lock bag. Add the tilapia, and let it marinate for 30 – 60 minutes in the refrigerator.fishinmarinade

Note: You may also make this marinade ahead of time keep for up to 1 day refrigerated.

Tilapia

2 lbs of tilapia

Preheat grill.  When grill is ready, remove marinated fish from storage container and place on hot grill.  Cook for about 4-5 minutes on medium heat. Turn once and grill other side for about 4-5 minutes until cooked through.  Serve over coleslaw with additional kiwifruit and lime to garnish.

Coleslaw

Grilled Tilapia31/4 cup white vinegar

2 T sugar

2 T Mazola corn oil

16 ounces or 1 half head of cabbage, shredded

1 cup shredded carrots

1 tsp salt

salt and pepper to taste

Mix vinegar and sugar. Add oil. Add cabbage to dressing and season with salt and pepper. Toss with tongs or fingers to combine. Adjust seasoning to taste. Let stand 20 minutes. Re-toss and serve.

Nutritional Information Per Serving:

Calories: 256

Protein: 32g

Carbohydrates: 10g

Fat: 11g

Saturated Fat: 2g

Cholesterol: 76mg

Sodium: 783mg

Fiber: 2g

Sugar: 8g

Share Your Favorite Grilling Recipes

What are your favorite marinades? Have you ever tried using fruit in your own marinades? Share your ideas in the comments below. Be sure to visit Mazola on Facebook to learn more health benefits and great recipes.

(Disclosure: I am currently working with Mazola as a paid spokesperson.)

 

Sorting Out Fact From Fiction: The Gluten-Free Diet Craze

Gluten free diets have become the latest weight loss “fad”. I think one of the reasons this trendy way of eating has evolved is that rather than working on incorporating balance and moderation into meals and snacks, it can be easier to cut something out altogether – whether that’s wheat, dairy or something else. What people may not know who are following a gluten-free diet for weight control, is that many times when gluten is removed from processed foods, sugar, fat and butter are often added to improve the taste.

wheat For most of us, there really is no medical reason to eliminate gluten. In fact, many gluten-containing foods can be very nourishing (ex: whole grain bread and barley). As this article summarizes, there really are only three true reasons to avoid gluten (and I’m sure it’s no surprise to hear that none of them are weight loss related):

  1. An autoimmune condition like celiac disease in which the presence of gluten actually alters the intestine and causes malabsorption and other GI issues like pain and diarrhea. This diagnosis can be made by a biopsy and blood test.
  2. An allergy, which would have symptoms that might appear similar to any other allergy – hives, sneezing, etc. This can’t be tested easily, but is evaluated similar to other allergies based on visible symptoms.
  3. An intolerance/sensitivity which may have symptoms like abdominal bloating, but can’t be accurately tested for.

I recently did a series of videos with the #OWNshow and @OWNTV which covered a number of gluten-related topics, including an overview of what gluten is, if going gluten-free makes sense for weight loss, identifying hidden sources of gluten in some foods, and uncovering some sneaky truths about some gluten-free products that are on the market today. Watch each video below: Can You Lose Weight By Going Gluten-Free?  Weight Loss Gluten Free

The Sneaky Truth of Some Gluten-Free Products  Sneaky Truth Gluten Free Products Could You Be Eating Gluten and Not Know It?  Hidden Gluten The Gluten Guide: What is Gluten Really? Gluten Guide  What do you think about the gluten-free diet trend? To join the conversation about going gluten-free, leave a comment below, use the hashtag #OWNSHOW on twitter, or check out the OWN TV Facebook page.