Posted in beta-carotene, eye care, eye health, eyes, Health Coach, Mindful Eating, Nutrition, Wellness

10 Best Superfoods to Keep the Sparkle in Your Eye

If you are like me and know you are reaching a time where the words on a page or computer screen are not as clear as they used to be, check out the best foods for keeping your pretty peepers healthy. 


Superfoods contain high amounts of body loving nutrients that can increase energy and enhance heart health, but today’s category of superfoods can help boost your vision. These superfoods contain antioxidants, vitamin C, carotenoids, and omega-3 fatty acids, all of which are essential for good eye health.

1. Carrots
I am sure you have heard your mother say, eat your carrots to have good eyesight. I remember my Grandmother saying something about, that’s why rabbits can see so well in the dark… Okay, I have no reason to disagree. 


The reason this is the most go-to food for vision is it contains a very high volume of beta-carotene, which is an excellent source of vitamin A. With enough vitamin A in your system, you are able to protect the cells in your eyes, improve the health of your cornea, and might even prevent night blindness. They also contain other nutrients like potassium.

2. Salmon 

Omega-3 fatty acids are important for your vision and eye care. Salmon is one of the best sources of fatty acids. With more omega-3 fatty acids, you are able to improve your vision and possibly might prevent blindness.

3. Chia Seeds

Chia seeds are found on most superfoods lists, and that’s because of the important nutrients they contain. Chia seeds are high in antioxidants and can help get rid of free radicals in your body. This will help to strengthen the cells in your eyes, including protecting the lens and retina. There are also some fatty acids in chia seeds, which help not just your eye health, but your entire body.

4. Dark Chocolate

Yay! Chocolate! I think I know of one person in all of my life that doesn’t love chocolate? 


When you are craving something sweet, go for dark chocolate. It contains some powerful antioxidants that help increase the blood flow in the retina, particularly with flavonols. 

Just make sure you pay attention to the quality and amount you eat and don’t over-indulge too much.


5. Spinach 

Spinach is another excellent source of vitamin A, which will protect your eyes from vision problems. There is also lutein and zeaxanthin, more nutrients that are good for eye health. So make a habit of adding more greens to your diet, like kale and collard greens.

I have loved spinach all of my life, so I wonder if that is why I only needed reading glasses no too long ago, just over 40… shhhhhh. 

6. Blueberries

In terms of fruit, blueberries are among the top superfoods to eat when you have vision problems. Blueberries have a powerful antioxidant and anti-inflammatory properties. This can help strengthen your eyes, improve the flow of blood to the backs of your eyes, and help with age-related eye conditions.

7. Avocados

Next up are avocados, which are a favorite of many people. Avocados are not only a superfood, but also an important healthy fat. It can help improve your vision and help to protect damage to your eyes that might occur, as you get older. There are important nutrients in avocados, including vitamin C, E, and B6.

8. Strawberries

Another lovely little fruit that is also a superfood for better vision is strawberries. These have vitamin C, powerful antioxidants, which promotes better eye health. Not only does it help with vision issues and macular degeneration.

9. Peppers

Bell peppers are great to have in your diet if you are trying to improve your vision. Many types of peppers contain vitamin A and vitamin C, both of which have antioxidants for eye health and better eyesight. They also have other nutrients, such as beta-carotene and vitamin B6. 

10. Walnuts

Finally, you can improve your vision with walnuts. These are considered a superfood thanks to the omega-3 fatty acids, antioxidants, vitamin E, and zinc they contain. Other nuts that are also good for vision are pecans and almonds.

These nutrients will keep that eye of the tiger focus for you and are good for overall health and feeling good in general. Win win. 😉


Truly, when I am getting the right nutrients for eye health into my cells, my focus is a lot clearer. 

Let me know in the comments about your eyes. Do you wear glasses or not? Which of these delicious foods are your favorites or cannot wait to add to your next meal or any questions. I would love to hear from you. 
And visit lynnecampanaro.com for more loving get healthy information.

xo, Lynne

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20 Reasons Why Sugar Ruins Your Health

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1. Sugar can suppress the immune system.

2. Sugar interferes with absorption of calcium and magnesium.

3. Sugar can weaken eyesight.

4. Sugar can cause hypoglycemia.

5. Sugar can cause a rapid rise of adrenaline levels in children.

6. Sugar contributes to obesity.

7. Sugar can cause arthritis.

8. Sugar can cause heart disease and emphysema. 

9. Sugar can contribute to osteoporosis.

10. Sugar can increase cholesterol.

11. Sugar can lead to both prostate cancer and ovarian cancer.

12. Sugar can contribute to diabetes.

13. Sugar can cause cardiovascular disease.

14. Sugar can make our skin age by changing the structure of collagen.

15. Sugar can produce a significant rise in triglycerides.

16. Sugar can increase the body’s fluid retention.

17. Sugar can cause headaches, including migraines.

18. Sugar can cause depression.

19. Sugar can contribute to Alzheimer’s disease.

20. In intensive care units, limiting sugar saves lives.
Adapted from146 Reasons Why Sugar Is Ruining Your Health by Nancy Appleton, Ph.D.

Are you ready to kick the sugar habit to gain life and victory! Click the here to get the details and get your FREE Sugar Cleanse Sheet at LynneCampanaro.com I am here for you every step of the way to start Living Truly Healthy & Happy. 

Posted in Antioxidant Benefits, Clean Eating, Fight Diabetes, Health, Health Coach, Healthy Self Image, Lifestyle, balanced, Mindful Eating, Mindful eating, weight loss,, Nutrition, Recipes, Roasted vegetables, Uncategorized, Weight Loss, Wellness

Eat Your Greens To Feel Glorious

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Let’s get started with the basics and learn how to add in more beneficial foods to gain more health and energy. I don’t know anyone that wouldn’t like more energy. Here we go… 


Green vegetables are the most commonly missing food in modern diets. Learning to incorporate dark leafy greens into the diet is essential to establishing a healthy body and immune system.

Greens help build your internal rainforest and strengthen the blood and respiratory system. When you nourish yourself with greens, you naturally crowd out the foods that make you sick.

Leafy green vegetables are also high- alkaline foods. Alkaline minerals in our bodies neutralize acidic conditions caused by the environment. Green vegetables help replenish our alkaline mineral stores and filter out pollutants.

Green is associated with spring – the time of renewal, refreshment, and vital energy. In Chinese medicine, green is related to the liver, emotional stability, and creativity.

Nutritionally, greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc, and vitamins A, C, E, and K. They’re loaded with fiber, folic acid, chlorophyll, and many other micronutrients and phytochemicals.

Although choosing organic is recommended, eating non-organic greens is still preferable to not eating any greens at all.

BENEFITS OF CONSUMING DARK LEAFY GREENS INCLUDE:

Blood purification

Cancer prevention

Improved circulation

Strengthened immune system

Promotion of light, flexible energy

Improved liver, gall bladder, and kidney function

Less congestion and mucus, especially in lungs

Promotion of healthy intestinal flora

EXPERIMENT WITH GREENS

There are a wide variety of greens available year round, so explore options that you can enjoy and eat often. If you get bored with your favorites, be adventurous and experiment with new greens that you’ve never tried before.

Common options include:

bok choy, Napa cabbage, kale, collards, watercress, mustard greens, broccoli rabe, and dandelion.

Arugula, endive, chicory, lettuce, mesclun, and wild greens are generally eaten raw, but can be consumed in any creative way you enjoy.

Spinach, Swiss chard, and beet greens are best eaten in moderation because they’re high in oxalic acid, which inhibits the absorption of calcium.

Rotate a variety of fresh greens in your diet to get the maximum benefits.

COOKING GREENS

Try a variety of methods like steaming, boiling, sautéing in healthy oil, water sautéing, or lightly pickling (as in a pressed salad). Boiling helps greens plump and relax. Boil for under a minute to avoid losing nutrients in the water. You can also drink the cooking water as a fortifying broth or tea if you’re using organic greens. Steaming makes greens more fibrous and tight, which helps you feel fuller, longer. This is a great way to curb cravings for those trying to lose weight. Raw salad is also a convenient preparation for greens. It’s refreshing, cooling, and supplies live enzymes.

How do you like your greens? Feel free to comment or ask questions below.

 

 

 

 

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Change Your Mind, Change Your Body


 Romans 12:2 says, “Be transformed by the renewing of your mind.”


Most unhealthy eating habits, such as, emotional eating, mindless junk food

fests, etc. stem from the way you believe the thoughts in your head. Quite a few

of these are on autopilot and you aren’t aware they cause problems with

overeating. Shifting your mind’s thoughts with a few reframing questions and

the T+F+A=R Model will change your body.

THOUGHTS – a sentence formed in your head about a circumstance that

                                                leads to 

FEELINGS a vibration felt in the body from a thought, which

                                                leads to 

ACTIONS – reaction or inaction because how you feel, which

                                                leads to 

RESULTS  behavior created by the action

It is simple, but deep and takes practice because these non-serving thoughts

did not happen overnight. They developed overtime to deal with or not deal

with life’s difficulties and now it has become your “normal”.  

Many say, “That’s just the way I am”, but really it is a choice. Anytime a negative

behavior is repeated there is always a payoff.

For instance, if a mother gives their child cookies to soothe hurt feelings, as

sweet as the mother’s intentions are, it imprints in the child’s memory,

“treats = pleasure”.  Down the line, when painful situations arise, reaching for

food even when not hungry becomes a habit. 

 

That stimulated neural pattern needs to be changed. Hilton Head Is., SC based

LPC, Cherri Sabo says, “Ask the following reframing questions… 

To Read More Press Link… Change Your Mind, Change Your Body

XO

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Click the link to learn more about how to change your mind to change you weight

with the Truth Questions and TFAR Model schedule a free Discovery Session to

discuss your struggles, and a plan of action. 

One of the best parts of most health coaching practices is the convenience. We can

meet face-to-face or collaborate from the comfort of your home via telephone or

video chat. 

Interested in pursuing a career as an Integrative Nutrition Health Coach? Click here

to learn more today!

 

 

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Be Intentional To Reach Your Goals! Let’s Make It Happen!

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Hello Beautiful Friend,

Two friends are chatting about their diets. The first one says, “I want to be healthy and feel great.” The second one says, “I intend to be healthy and feel great.”

Which one do you think is going to get healthy and feel great? Yep—the one who intends it.

Wanting is simply wishing you can have or do a particular thing. Intending means you’re committed to achieving something by making a plan for success—and sticking to it!

The Fuel for Desired Results

The key to intention is action – try this to build your intention muscle:

  • Get clear on what you want. Create a vision board by gathering images and words that pertain to your goal, and gluing them onto a large piece of construction paper. Hang the collage in a spot where you’ll see it often. Another option for the tech-y is using an online service like Pinterest to create a digital vision board. Or a note taking app like Keeper or Evernote. Then set a reminder to check it out each day.
  • Do something to make your desire happen. Let’s say you want to eat four servings of vegetables a day. Your first action may be to go to a farmers’ market and purchase a few veggies for the week you can cook for dinner.
  • Celebrate your achievement! Don’t forget to congratulate yourself for meeting your goal.

How to Have a Great Day… Every Day!

Did you know that you can even set an intention to have a great day?

Rather than diving into your morning and hoping you’ll achieve your day’s big goal, why not take a moment and set yourself up for success?

Try this “Setting An Intention to Succeed” exercise used by professional athletes, speakers, politicians, and performers:

  • Upon waking, lie in bed and think about what you have planned for your day (or, find a quiet spot to sit and contemplate).
  • Think about your desired outcome. Take a deep breath and visualize yourself succeeding.
  • Replay your success several times in your mind.
  • Next, add other senses, including sounds, smells, and touch. For instance, as you replay your success, you now also hear the director offering you the gig, or you feel the physical sensation of your finger hitting the “send” button on your latest assignment.
  • Lastly, replay the scene again, adding emotions. Feel your elation at getting the part, or your pride at finally finishing your work.

You can perform An Intention to Succeed, throughout the day as desired.

GET EVEN HEALTHIER!

Do you intend to lose weight, eat healthy, and feel fantastic? Make a plan to succeed by getting the support you need! As a Health Coach, I specialize in helping people make their own healthy changes.

Get ready to get fit and take back your power from the damaging diet industry! Click eepurl.com/dtZU59 for a free copy of 14 Loving Ways To Nourish Your Soul and learn more about my unique approach to health coaching and schedule an initial complimentary consultation with me today at lynnecampanaro.com.

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My Top Wellness Gift Ideas

My Top Wellness Gift Ideas

Are you running out of ideas for meaningful gifts? Below are some that will get a bright smile. Also, I am gong to put together some baskets with some homemade salt scrubs and healthy edibles. The ideas are endless, really.
Some of these are local to Hilton Head Island, SC, but hey they can ship or can give you a great reason to visit!




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SKIN CARE FREE OF HARMFUL CHEMICALS.

I highly recommend is LIMELIFE by Alcone.
I could not be happier with discovering these skin care and professional makeup gems and meeting the genuine friendly AmandaMizen, my appropriately named beauty guide.

I am not kidding; with this foundation you will not feel overdone and will not feel the need to use a filter when posting selfies! But the best part is there are no toxic ingredients to worry about.

From Limelife “It takes less than a minute for chemicals from skin care products to get into your blood stream. That is why we set out to develop a super effective, free of harmful chemicals skin care line… switching to LimeLife and not only are they looking better on the outside, they are healthier on the inside as well”.



INSPIRING JEWELRY AT FASHION COURT

These elegant bracelets starting at $14 have a touch of delicate polish and an uplifting message; promoting a lifestyle of optimism, positivity, mindfulness will delight those affirmation minded or not.

My imagine bracelet really helps me with my creativity.

Great shop to work with! Fashion Court was established more than 30 years ago making it one of Harbour Town’s earliest stores and they have had that once upon a time personal touch service ever since.

Click below to check out their Facebook page to see more information or
Call (843) 671-4710
147 Lighthouse Rd Ste G
Hilton Head Island, South Carolina



DESIRE MAP PLANNER HAS SOUL

This is my favorite favorite planner, ever!

When I first read The Desire Map by Danielle LaPorte, I knew it would change the way I lived my life. “You’re not chasing a goal. You’re chasing a feeling.” When I read that, something shifted for me. Goals with soul. Totally transformational.

It keeps me straight and aligned with tasks that will bring me where I want to go . Even the hum drum daily tasks have a little more oomph because of this. And I love that there is a place to put bible verses and other influencing quotes.

Each prompt is designed to help you plan your day with more intention and SOUL. This is a radically different way to plan your life—designed to help you feel better every day you use it.



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DOTERRA ESSENTIAL OILS

Here are some seasonal inspired scents, but what is great is my friend Wendy and I know our essential oils are good for mental and physical ailments, but particularly helpful with stress. Stress is also something many people deal with during the holidays. Check out our friend Stefanie Stavola’s collection and stay calm and healthy all year long.



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Click Here ELLO DEVON 20OZ GLASS TUMBLER W/ STRAW, MINT, 20 Oz

Help your loved ones stay hydrated and protect the environment with this pretty vessel.

    • Odor-free, stain-free, clean tasting, extra-thick glass with real wood friction-fit lid
    • FDA food-grade silicone boot protects glass
    • Mouth is wide enough for ice cubes and easy cleaning
    • All parts are Certified BPA/bps free
  • Tumbler is dishwasher safe, hand wash lid


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MINDFUL EATING COACHING

And lastly, a program with a health coach can be an invaluable gift! For anyone who needs food & lifestyle guidance, my Private Coaching (SAVE $50 when you mention this blog post)! Getting  Truly Healthy & Happy Living  is a gift that will keep on giving.

Happy Holidays!
Lynne xo



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Get ready to be fit and take back your power from the damaging diet industry! Click  the link to keep in touch and for a free copy of Tips For A Happy Holiday Belly.

Posted in Antioxidant Benefits, beta-carotene, Clean Eating, Health, Health Coach, Lifestyle, balanced, Mindful Eating, Nutrition, Roasted vegetables, Root vegetable,, Uncategorized, Weight Loss, Wellness

We’re Rooting For Variety

 



When you think about healthy eating, salads and green vegetables usually come to mind. But how about adding a little more variety to your plan?

Roots like carrots, sweet potatoes, and turnips, are a rich source of nutritious complex carbohydrates. Instead of upsetting blood sugar levels like refined sweet foods do, they help regulate them.

Why Eat More Root Veggies?

Long roots – carrots, parsnips, burdock, and daikon radish – are excellent blood purifiers and can help improve circulation in the body. Round roots – turnips, radishes, beets, and rutabagas – nourish the stomach, spleen, pancreas, and reproductive organs.

Which root vegetables do you eat most?
If you’re like most of the world, it’s carrots and potatoes. Here are a few others to explore:

  • Beets contain an abundance of antioxidants and are highly detoxifying.
  • Burdock is considered a powerful blood purifier. This long, thin veggie is a staple in Asian and health food stores.
  • Celeriac, also known as celery root, is rich in fiber and with a respectable amount of antioxidants.
  • Jicama is crunchy and refreshing and contains a generous amount of vitamin C. It’s a favorite in its native Mexico and South America.
  • Onions are rich in antioxidants and other phytonutrients, making them prized for their ability to strengthen the immune system.
  • Parsnips, which look like giant white carrots, boast a sweet, earthy taste. They’ve also got plenty of fiber, vitamin C, folic acid, niacin, thiamine, magnesium, and potassium.
  • Radish is an excellent source of vitamin C. It’s also rich in calcium, molybdenum, and folic acid.
  • Sweet Potatoes contain unsurpassed levels of beta-carotene and are also rich in vitamin C, phytonutrients, and fiber.

Excited to add more roots to your diet? Here’s a fun, easy recipe:

Roasted Root Vegetables

Prep time: 10 minutes
Cooking time: 25-35 minutes
Serves 4 to 6

1 sweet potato
2 parsnips
2 carrots
2 turnips or 1 large rutabaga
1 daikon radish (or substitute/add in other favorites, like squash)
extra virgin olive oil
salt and pepper
herbs: rosemary, thyme or sage (fresh if possible)

Preheat oven to 375 degrees.

Wash and dice all vegetables into bite-sized cubes.

Place in a large baking dish with sides.

Drizzle with olive oil; mix well to coat each vegetable lightly with oil. Sprinkle with salt, pepper and herbs.

Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.

Tip: Any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.

GET EVEN HEALTHIER!
Continue reading “We’re Rooting For Variety”