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?


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!


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


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

Healthy (and easy!) Holiday Entertaining

Feeling overwhelmed by the holidays?  Are you looking for ways to simplify holiday entertaining so you can focus on the things that really matter, like hanging out with your family and friends?  I totally get it, which is why I recently appeared on WBAL in Baltimore to share my best tips for easy entertaining.  Yes, I said it, easy – it’s really all about keeping the food healthy and the people happy, which is so much simpler than it sounds!  Keep reading to learn my favorite time-saving tips and tricks.

rebecca wbal

Bring a Hostess Gift

If you’re not the one doing the actual entertaining, it’s always thoughtful to bring a gift for the hard-working hostess.  I love bringing all the fixings for a signature cocktail station with quality foods.  Some of my faves are Sweet Scarletts, which are sweet, Vitamin C-loaded grapefruits with a beautiful red color,  antioxidants and potassium-rich POM Wonderful juice, and POM POMS fresh pomegranate arils which do all the work of scooping the seeds for you.  Make cocktails with the juices and some vodka or champagne, or make mocktails by adding sparkling water.  Use the fresh Sweet Scarlett segments and POM POMS arils for a nutritious and gorgeous garnish.  POM has loads of drink recipes on their website for more boozy inspiration.

image source: pomwonderful.com

image source: pomwonderful.com

Another great hostess gift is a cheese board – bring it stocked with your favorite healthy snacks, and then leave it behind when the party ends.  I always include cubes of my favorite cheese (I love a sharp Cheddar) and Wonderful pistachios, which are full of protein and filling fiber, and have a big serving size – 30 pistachios have only about 100 calories.  Round out the cheese plate with Vitamin-C boosting-Halos, which are sweet, seedless, and easy to peel.

Score a Touchdown at Your Tailgate

Tailgate parties are all about the dip.  And did you know that Sabra is the official dip sponsor of the NFL and that you can win prizes like a trip to the 2016 Pro Bowl in Hawaii when you buy their dips?

Image source: sabra.com

Image source: sabra.com

There are tons of easy, festive ways to use Sabra dips during the holiday season.  I’m personally partial to their hummus because it has plant protein, fiber, and good-for-you fats, plus it tastes amazing.  Try warming it up since the weather is a bit cooler outside and top it with beautiful red pomegranate arils for a festive touch.  The Greek yogurt dip is another family favorite – serve it with your favorite veggies and warm pita triangles (just cut the what pita into wedges and microwave for a few seconds).  I like using red and green bell peppers at this time of year for a little kick of holiday cheer.  Speaking of red and green, pair up Salsa and Guacamole for a pretty party platter; just place them side by side and fill the rest of the platter with tortilla chips and you have a guaranteed crowd-pleaser. Visit sabradiplife.com for coupons, recipes, and prize info.

Serve Wheat Foods with Confidence 

image source: wheatfoods.org

image source: wheatfoods.org

Wheat is the basis of just about all holiday baking and recipes! All your favorites share the benefits of wheat. Wheat foods help provide nutrients everyone needs, including B vitamins, fiber, and carbohydrates. It’s important to remember that carbohydrates are an essential part of a balanced eating. It can be a real time-saver to pick up items for breakfasts and snacks like muffins, banana bread, and scones – serve it with plain yogurt and fresh fruit for a well-balanced start to your day. Check out WheatFoods.org for versatile recipes like this Chicken Cashew Pasta, which you can serve hot or cold. Or a favorite especially around the holidays, Whole Wheat Spinach Lasagna.  If you have weight concerns, allow yourself to enjoy all foods in moderation and stick to an exercise routine that’s joyful through the holidays and into the New Year.

Sweeten Your Meals, Naturally

California Raisins are a great way to spice up your holiday menus and they offer a unique twist on traditional family favorites. Make them part of your holiday cookie decorating with festive gingerbread cookies freckled with California raisins. Raisins are an ingredient you can feel good about. They are an all-natural, dried-by-the-sun fruit, with no added sugar, no cholesterol and zero fat

Image source: calraisins.org

Image source: calraisins.org

I also love using them in festive side dishes like this Acorn Squash with California Raisins. It’s a beautiful presentation. California Raisins add a natural sweetness to dishes – and with only one ingredient – raisins! Visit LoveYourRaisins.com for these recipes and more!

Now it’s your turn – what are your favorite tips and tricks for holiday entertaining?  Leave a comment below or find me on Twitter @ScritchfieldRD.

Disclosure: I was compensated by California Raisins, Wheat Foods Council, Wonderful brands, and Sabra Dipping Company for my work on the TV segment, but was not compensated to write this blog.

Healthy Eating for Summer Barbecues

It’s that time of the year again – break out the grill!  Nothing says summer like a backyard BBQ or a picnic in the park.  It’s the perfect time to start flavoring up your favorite summer foods and drinks the healthy way! The key to creating a healthy summer BBQ is quality foods and ingredients.

Keep on reading to learn how to make your favorite summer foods healthy and flavorful.

Healthy Eating for Summer Barbecues on TV in Baltimore 

I recently appeared on WBAL with ideas for flavorful and healthy summer foods and drinks. Watch this clip for my tips and ideas, and check out the highlights below.

Featuring: Sunkist Grilled Marinated Rib Eye Steaks with Grapefruit Recipe, McCormick Asian Refrigerator Pickles Recipe, Wonderful Pistachios, The Real Deal Natural Snacks veggie chips, Pom Wonderful Juice Blends 


Add Flavor and Nutrients with Sunkist Citrus Fruits 

Sunkist offers a huge variety of premium quality fresh citrus year-round!  One of my favorite fruits to use in my summer dishes is grapefruit.  A true superfood, grapefruit provides antioxidants, vitamins and minerals, giving you the nutrients that promote heart health and glowing skin. Sunkist has a delicious Grilled Marinated Rib Eye Steaks with Grapefruit recipe that I love.  The rib-eyes are marinated with grapefruit juice, ginger, soy, and a little brown sugar for an amazing, zesty flavor, and then they’re grilled and topped with sauteed mushrooms.

Sunkist Valencia

The Sunkist recipe for Orange and Honey Grilled Chicken Strip Skewers is another favorite in my house. The chicken is marinated and basted with Sunkist Valencia oranges, green onion, cilantro and honey, and then grilled.  Sunkist Valencia oranges are at peak season now, and are ideal for juicing and marinades.  This recipe takes just 15 minutes and makes the perfect entree for your backyard barbecue!


Eat Colorful Summer Vegetables – Grilled or Pickled

Get your vitamins and minerals by eating all of those colorful summer veggies! Give your veggies a boost of flavor by using McCormick spices and herbs.  You can easily take advantage of fresh summer produce and make what’s good-for-you taste great with this simple Mixed Vegetable Grill recipe.  All you have to do is grab all of your favorite veggies and mix them in a bowl with a sweet and spicy blend of McCormick basil leaves, garlic powder, and black pepper with a touch of brown sugar.  Drizzle olive oil on top and then mix.  Once mixed, grill for about 10 minutes and you’ll have those great tasting veggies everyone will love!

McCormick Pickles

There’s always that new summer trend everyone’s talking about and wanting to try.  Well this summer, the latest trend is “quick pickling”.  Show off this new trend with the perfect Asian Refrigerator Pickles Recipe from McCormick.   These pickles are made with just English cucumber, red pepper, radishes, and carrots.  I personally use McCormick’s mixed pickling spice, because it gives you the right combination of spices and herbs, without the hassle of a full canning process. Check out McCormick.com for these recipes and tips to add more summer produce to the table and make your celebrations delicious.


Elevate Your Snacking Spread – Wonderful Pistachios

When looking for that great tasting crunchy summer snack, Pistachios are the way to go!  They make the perfect snack for munching on at your backyard BBQ while waiting for the grill, and they also go great with a cold beer.  They offer three times as many pieces per serving than potato chips and are a great source of protein and fiber.  We need protein in our diet for our body to repair and maintain itself, and fiber to prevent heart disease and lower our cholesterol!  If you want to add some flavor to your pistachios, don’t worry, Wonderful Pistachios come in many different flavors.  My favorite is Sweet Chili flavor which goes great paired with fresh watermelon.  This makes the perfect healthy snack to munch on during a hot summer day!



Smarter Snacks 

Another better-for-you snack to enjoy while soaking up the sun at your backyard BBQ are veggie chips by The Real Deal Natural Snacks.  They taste a lot better than those plain old boring potato chips and are all-natural, gluten free, vegan, kosher and have 80% less fat than potato chips!!  They 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 two great tasting varieties: Original, and Sriracha which gives a spicy flavor kick!  Add these to a burger if you’re looking for that crunch, or just set them out in a bowl for everyone to enjoy!

Real Deal Sriracha


Hydrate with 100% Juice and “Mocktails

It’s always important to stay hydrated, especially in hot summer weather.  POM Wonderful‘s refreshing 100% juice blends are a delicious choice for healthy summer hydration.  They come in three thirst-quenching blends:  POM Coconut, POM Hula and POM mango, each combining the beneifts of 100% pure pomegranate juice with refreshing flavors.  POM Coconut, a blend of pomegranate juice with coconut water is especially good for hydrating before, during, and after exercising because it delivers potassium and only 140 calories per 12 oz bottle.  POM Mango and POM Hula are perfect on their own or as cocktail or “mocktail” mixers for all your summer parties.  This POM Princess is one of my favorites – it combines POM Hula, lemonade, and sparkling water for an amazingly refreshing drink.  Get POM blends in a 12 oz bottle perfect for on-the-go hydration or family friendly 48 oz packaging.

POM blends


What are your favorite healthy summer foods?

I’d love to hear from you! Leave a comment below or send a tweet to @ScritchfieldRD to share your favorite tips for flavorful and healthy summer cookouts.


Disclaimer: I was compensated by Sunkist, McCormick, Wonderful Pistachio, The Real Deal Natural Snacks and POM wonderful to do the tv segment, but was not compensated to write this blog.

Meatless Monday: Grilled Vegetable Lasagna

Happy Meatless Monday!

We all know it’s sometimes a hassle to get dinner on the table. Wouldn’t it be nice to be able to come home after a long day to a cooked meal waiting in the fridge?  This Grilled Vegetable Lasagna is that meal!  You can definitely dig in the day you make it, but this is also a great dish to prep on Sunday and then just reheat later in the week. This lasagna is a one stop shop filled with nourishing veggies, tender noodles and plenty of gooey cheese. It’s so satisfying you wont even miss the meat.

This wholesome dish is made with hearty eggplant and zucchini, which are a perfect match for the noodles, cheese and sauce.  If you have other vegetables on hand, feel free to throw them in – the more veggies the better!   I love that this recipe uses grilled vegetables – the  smoky flavor makes this dish a stand-out among other lasagnas. Hope you and your family love it!


Grilled Vegetable Lasagna

From: www.myrecipes.com

Serves 10


  • eggplants cut lengthwise into 1/4-inch slices (about 3 pounds)
  • zucchini cut lengthwise into 1/8-inch slices (about 1 1/4 pounds)
  • Cooking spray
  • 1 teaspoon salt divided
  • 3/4 teaspoon freshly ground black pepper divided
  • red bell peppers quartered and seeded
  • 1 (15-ounce) container fat-free ricotta cheese
  • 1 large egg
  • 3/4 cup grated Asiago cheese divided
  • 1/4 cup minced fresh basil
  • 1/4 cup minced fresh parsley
  • lasagna noodles divided
  • 1 (26-ounce) jar tomato-basil spaghetti sauce divided
  • 3/4 cup (3 ounces) shredded part-skim mozzarella cheese divided
  • 1/4 cup commercial pesto


  • Preheat grill.
  • Coat eggplants and zucchini with cooking spray. Sprinkle with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Grill eggplant and zucchini 1 1/2 minutes on each side or just until tender. Cool; combine in a large bowl.
  • Place bell peppers on grill, skin-side down; grill 3 minutes or until tender. Cut into (1-inch-wide) strips. Add bell peppers to eggplant mixture.
  • Combine ricotta cheese, egg, 1/2 cup Asiago cheese, basil, parsley, remaining 1/2 teaspoon salt, and remaining 1/2 teaspoon black pepper.
  • Cook the lasagna noodles according to package directions, omitting the salt and the fat.
  • Preheat oven to 375°.
  • Spread 1/2 cup spaghetti sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over tomato sauce. Top with half of eggplant mixture. Spread half of ricotta cheese mixture over eggplant mixture; sprinkle with 1/4 cup mozzarella cheese.
  • Arrange 3 noodles and 1 cup of spaghetti sauce over cheese; cover with the remaining eggplant mixture. Top with remaining ricotta mixture. Spread pesto over ricotta; sprinkle with 1/4 cup mozzarella cheese. Cover with remaining 3 noodles.
  • Spoon 1 cup spaghetti sauce over noodles. Sprinkle with remaining 1/4 cup Asiago cheese and remaining 1/4 cup mozzarella cheese.
  • Cover and bake at 375° for 1 hour. Let stand 15 minutes before serving.

To make ahead of time, bake for 45 minutes, let cool, and refrigerate until you’re ready to use.  Reheat, covered, at 375° for 30 – 40 minutes, and let stand 15 minutes before serving.

Nutritional Information per Serving:

Calories: 318
Fat: 10.4g
Cholesterol: 40mg
Sodium: 728mg
Fiber: 3.2g
Protein: 15.2g




31 Easy Ways to Eat More Plants: Celebrating National Vegetarian Awareness Month

31 Days in October, 31 Healthy Eating Ideas… Coincidence? I think Not!

October is National Vegetarian Awareness Month. It’s a great time to focus on incorporating more plant-based foods into every meal and snack.  As part of my relationship with Silk (I’m a #SilkBlogger, one of two RDs on the team), I’m bringing you this post chock full of easy ideas to help you get more good stuff.

Why Aim for More Plants?

Eating more plants is a good choice for your health and the environment.  Plants are loaded with beneficial fiber, vitamins, minerals, protein, antioxidants, and other nutrients your body needs to feel energetic, keep your digestion going “smoothly”, and fill you up. Eating more plants is environmentally friendly because it helps reduce your carbon footprint – it’s a more sustainable way of eating that you can feel good about.


And for all the non-vegetarians, (like me), don’t worry, you don’t have to be “meat-free” to reap the benefits of eating plant-based. It’s all about balance. I love incorporating the two together. Use your eggs, fish, and meat as an ingredient in the dishes.

Improving your health can be as simple as adding an extra serving or two of fruits, vegetables, nuts, beans, or soy each day.  So how can you do that in a way that’s quick and easy?

Here are 31 easy ways to eat more plants everyday:

  1. Add up to 1 cup of canned pumpkin puree to your favorite pancake or waffle recipe.
  2. Blend meat with mushrooms.  Mushrooms add fiber, potassium, and Vitamin D.  You can either swap the meat out completely like in these grilled caprese portabello caps , or you can blend them with ground meat to make meatballs.  When I make them I usually swap out 50% of the ground beef for mushrooms, but you can use up to 80% mushrooms if you’d like.
  3. Make an almond milk latte.  Try almond milk with your coffee. Silk PureAlmond Unsweetened has only 30 calories per serving which is less than half the calories of skim milk.  Plus it’s saturated fat and cholesterol-free.
  4. Make vegetables the focus of your meal instead of just an afterthought. Head to your local farmers market and look for something that grabs your interest. Acorn squash is one of my favorites.  Try it roasted and stuffed with whole grains and other veggies
  5. Legume and vegetable soups and stews are wonderful at this time of year.  They’re warm and filling – perfect for a cold night.
  6. Substitute cauliflower for cream as shown in this butternut squash soup with cauliflower cream.  You’ll save on saturated fat and calories, and get all the nutrient benefits of cauliflower.
  7. Incorporate vegetables/beans into traditionally meat-heavy dishes.  I loaded these sloppy joes with beans and veggies.  They still taste like a favorite comfort food, but each sandwich has a full serving of vegetables and lots of fiber.
  8. Make your oatmeal with new Silk Pumpkin Spice soymilk for a fabulous fall oatmeal without any artificial colors or flavors. Non-dairy milks add flavor, calcium, and protein.
  9. BLD – eggs with any veggies you have on hand make a quick and easy meal any time of day. I love mushrooms, tomato, onion, and spinach.
  10. Swap beans for meat in a salad or pasta for an easy weekday lunch or dinner.  The beans will help you feel full while reducing your intake of fats and cholesterol.  They’re heart-healthy and support good digestion thanks to their fiber content.  Just one cup of Garbanzo beans has 12 grams of fiber, about half your daily needs.
  11. Add vegetables and fruits to baked goods – my carrot quinoa bread is full of apples, carrots, nuts, and whole grains.  Tasty, filling, and good for you.
  12. Spice up a humdrum vegetable tray by serving your guests something fun and creative. My baked parmesan zucchini fries are delicious, especially with marinara or tzatziki.
  13. Make a vegetarian entrée. I like this tortilla lasagna which is a new take on the traditional noodle and cheese dish.  This one has lots of vegetables and beans, and it’s great for a group because you can prepare it ahead of time.
  14. Kids (and plenty of grown-ups) love to dip things.  Dip veggies into guacamole, black bean dip, and salsa (OK and a few tortilla chips too!)
  15. Try quince! These caramelized quinces make a delicious fruit-centered dessert. Quince is in season right now.  It looks and tastes like a cross between a pear and an apple, but make sure you cook it – it’s inedible raw.
  16. As the weather gets cooler, sip on Silk chocolate soymilk or dark chocolate Almond milk warmed up for an instant chocolately cocoa.
  17. Incorporate tofu into your meals.   Unlike most plant proteins, soy protein is “complete”, meaning it contains all of the essential amino acids – the building blocks of proteins – in sufficient quantities to meet your body’s requirements. Try this recipe for Roasted Brussels Sprouts with Tofu Mushrooms and Hazelnuts.
  18. Pumpkin drinks don’t have to be served hot. Try a pumpkin pie smoothie.
  19. Stock up your pantry when you see canned fruits and vegetables on sale.  Canned fruits work well in smoothies and canned vegetables (think artichokes, mushrooms, and tomatoes) make a quick and easy weeknight pasta.
  20. Fill your tuna salad with vegetables. Start by swapping out the mayo for hummus and then add chopped spinach, celery, cherry tomatoes, and avocados.  Stuff the tuna into a whole wheat pita pocket and add more leafy greens for a satisfying, nutritionally balanced sandwich.
  21. Serve fruit for dessert. Fall and winter bring an abundance of apples and pears. Try making a fruit cobbler. I love apple cranberry crisp.
  22. Break out your slow cooker.  Lentils, beans, tomatoes, sweet potatoes, and other root vegetables all cook beautifully in a crock pot.  Plus, portions are usually large, so you can cook once and eat twice. Make an entire portion of vegetable stew and freeze half for a busy weeknight when you don’t have time to cook.
  23. Make your own veggie burgers.  Instead of buying pre-made veggie burgers, I prefer to make mine with beets, sweet potato, and black beans. Make a big batch and freeze extras for later.
  24. Mason jar salads.  Try making a layered salad in a mason jar to keep all the vegetables fresh and crisp.  Put the dressing in the bottom of the jar and add your firmer, heartier vegetables next (broccoli, cabbage, radishes, beans, onions).  Then put in your leafy greens, grains, and fruit.  Seal up the jar and store in the fridge.  When you’re ready to eat, give the jar a couple of good shakes to distribute the dressing. Enjoy!
  25. Sneak beans into brownies.  It may sound crazy, but it really works! These black bean brownies are dense, fudgy, and delicious – you’d never know what the “secret ingredient” was unless someone told you.
  26. Prepare overnight muesli for breakfast.  Make it ahead of time by combining 1 C Silk soy yogurt with 1/2 C dried oats.  In the morning, enjoy the cereal with your favorite fruits (dry or frozen both work wonderfully) and nuts/seeds.
  27. Need some “crunchy” in your life? Snack on healthy homemade chips.  Try making your own beet, sweet potato, or kale chips.
  28. Be inspired by ethnic cuisines.  Many cultures throughout the world focus on plant-based diets that are linked with lower instances of heart disease and diabetes.  Try an Indian lentil daal or a stir-fry of all your vegetables.  Enjoy the dishes with brown rice or another grain of your choice.
  29. Roast your vegetables.  Roasted veggies are one of my favorite fall side dishes.  I love that you can throw just about any type of vegetable in a dish and roast them in the oven.  Their flavor develops and all the natural sweetness of the vegetables becomes really prominent.  Some of my favorite vegetables to roast are broccoli, cauliflower, sweet potato, mushrooms, carrots, and turnips. Try this roasted cauliflower parmesean dish.
  30. Drink your protein!  Smoothies can be an easy way to add fruits and vegetables to your diet at any time of day.  Choose soymilk for plant protein with 50% more calcium than dairy milk.  Check out Silk’s website for delicious and nutritious smoothie recipes.
  31. Above all, focus on incorporating plant foods into your diet in ways that YOU enjoy.  If you’re trying to force yourself to eat something you don’t like, it’s not going to work long-term.  There are a myriad of ways to add vegetables, fruits, soy, and nuts to your meals, so find works for you.  Try new ingredients and cooking methods – don’t be afraid to experiment!

Whew. I hope you like these ideas for how you can get more plant foods into your diet.  What are your favorite ways to incorporate vegetables, fruits, soy, and nuts into your meals?

Disclaimer:  I am one of a handful of Silk Blogger Ambassadors.  Learn more about us here. All opinions contained in this post are my own.

Learn more about Silk and their non-GMO project here.