Posted in Nutrition, Smoothie, Weight Loss, Wellness

Strawberry Lemon Italian Ice Smoothie

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This dazzlingly mixed fruit puree from Superfood Smoothies by Julie Morris is a mighty refreshing summer treat. In the book it is named Strawberry Chamomile. I had to try it just because it had two of my favorite flavors in the title. However, my taste buds, say it reminds them of younger days when I scooped up frozen strawberry lemon Italian Ice into my mouth with that small wooden shaped spoon thing that came with the package.
I will be making this many times. Not just because it is delicious, but my picky friend and his not so picky teen children favorited it. Love it when I can pack nutrition in like this.

I made a cup of Chamomile tea the night before I planned to make this smoothie and made enough to store in the fridge to add to this Strawberry concoction. Morris writes, “The slightly sweet and floral flavor of chamomile is a gorgeous match for bright, juicy strawberries.”

MAKE 2 – 16 OUNCE SERVINGS

2 CUPS Frozen Strawberries  – excellent source of vitamin C and manganese, and also contain decent amounts of folate (B9) and potassium. Very rich in antioxidants and plant compounds, and may have benefits for heart health and blood sugar control)

1/2 CUP Dried White Mulberries – They provide unusually high levels of protein and iron for a fruit, and are also a rich source of vitamin C, fiber, calcium, and antioxidants

1 3/4 CUPS Brewed Chamomile Tea (Chilled) – small amounts of calcium, magnesium, potassium, fluoride, folate and vitamin A

2 TABLESPOONS Freshly squeezed lemon juice – Lemons are very rich in vitamin C, and are also a decent source of potassium and vitamin B6.

2 TABLESPOONS Chia Seeds – loaded with fiber, protein, Omega-3 fatty acids and various micronutrients and antioxidants.

Sweetener, to taste (optional)

SUPERFOOD BOOST – For a vitamin C boost. Add 1/2 teaspoon of camu berry powder

Blend the strawberries, mulberries, tea, and lemon juice together until smooth. Stop the blender, taste, and add desired sweetener if needed. Add chia seeds, and give the blender a second quick whirl, just to mis the ingredients. (Incorporating the chia seeds at the end allows the smoothie to retain a smoother texture.)

Check out my website lynnecampanaro.com for more information and sign up for my newsletter and get a copy of  14 Loving Ways to Nourish Your Soul for free. You will find ways to take back your power body, mind, and soul!

Any questions, comments, etc, please let me know in the comments. I would love to chat

So long for now my friends. ❤

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Posted in Body Positive, Health, Health Coach, Mindful Eating, Nutrition, Weight Loss, Wellness

What Am I Really Hungry For?

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The first step to reaching our ideal weight is to find out WHY we eat when we’re not hungry. Being MINDFUL will do this. I know this is going to sound weird, but besides shedding pounds, we will learn so much about what is going on inside our heads and hearts. Next time you are headed to the refrigerator and realize that you are not hungry but really, really  want to gorge on those last six brownies topped with dark chocolate chips (my fav), HALT and ask yourself, what is going on with me? Why do I want to eat?

Much of the time what leads to overeating is not dealing with what bothers us. It could be stress at work, or the cute guy from the coffee shop who didn’t call or perhaps your  children’s rebellious behavior. Maybe the reason for eating is as simple as boredom, and reaching for tasty treats offers an exciting solution (at least for our taste buds).

However, at best it is a temporary high to fill a void. Shortly after, the same feelings pop up, with the addition of a  bloated pang of guilt. If you are hungry, eat, but make it special. Put it on a pretty dish, then really pay attention to what you are putting into your mouth. Eat without distractions around you — no cell phone, no TV, no computer, no books, no newspaper. MINDFUL eating is learning to use all your senses to get the most out food. Smell the food. Look at the colors of food. Think of where it came from. Think about how it feels on your lips and in your mouth. Savor the food’s taste, and chew deliberately.

Our lives are all super busy, but how about starting to PRACTICE mindful eating a little each day? Starting today, let’s listen to our bodies’ wisdom, instead of ignoring what we really need and stuffing our not-so-good feelings in that old ragged Gucci purse far back in the closet. Sometimes, things may get blown out of proportion, but being in tuned with our eating habits and what is going on with our hearts helps both our well-being and our waistline. Instead, Journal it out, give yourself a manicure, ring a old friend, go for a walk, work on that neglected project, pray, etc. Simply say: I am not going to let this baloney bother me! Most of all do not stuff it. When we face our troubling situations, we become stronger and satisfied.

Comments? thoughts?

I would love to share more, so click lynnecampanaro.com for MINDFUL eating inspiration, to get a free discovery session, and/or join free workshops.

~

Posted in Body Positive, Health, Health Coach, Mindful Eating, Nutrition, Weight Loss, Wellness

Challenge Monday


Portion Control Challenge:
Portion control is one of the BIGGEST contributing factors when it comes to reaching your goals. Too much of anything is not a good thing.

Watching your portion size can absolutely mean the difference between success and failure in any weight loss or fitness journey.

It’s a lot easier than you think! A lot of it comes down to what’s right in front of you when you sit down to eat!

Researchers in Australia studied 100 adults in a portion control study. After educating the participants on “eating slowly” and eating only until they were full, the researchers gave one group a 600-gram portion of macaroni and tomato sauce and the other group 350 grams of the exact same meal. “Overall, the large-portion participants ate 34 percent more food than those given the smaller helping.” This goes to show that even if you’re educated and know how to eat slowly, most people will eat what’s right in front of them! So the key here is to be mindful of what you put on your plate.

Check out these tips for portion control…

  • Be mindful of what the actual serving sizes are for what you’re eating
  • Measure and weigh your food until you have a solid idea of what a true portion looks like
  • Use a smaller plate for your food or put less on a larger plate!
  • Practice eating slowly and listening to your body
  • Eat until you’re about 80% full

Follow this link for help with the portion control and size guide:

www.webmd.com/diet/printable/portion-control-size-guide

Your challenge this week is to pay close attention to your portion sizes and to focus on eating a little bit slower!

Are you up for the challenge this week!? Let me know in a comment below with your commitment!

Check out lynnecampanro.com to learn more.

Posted in Health Coach

Why Does Coaching Work?

If you want to know a deeper explanation of how a health coach can help you reach your health, weight, and overall wellness goals. Read this… I found this little treasure of an analogy from a blog by Brooke Castillo, The Life Coach School, June 2 2011

Why Does Coaching Work?

Is the coach of the Lakers (I think his name is Phil Jackson) a better basketball player than Kobe?

Why is he able to coach Kobe?

One student replied:

I asked my husband and he gave a brilliant answer that I believe is true.

He said, immediately, “Kobe’s in the game. Phil Jackson is outside of the game. Kobe is too caught up in the game to coach himself. The coach shows him when he’s not following the game plan or missing something. It might just be something Kobe Bryant doesn’t see at all and the coach can say, ‘Look – think about this or think about that.You need to get in the game plan.’ Being on the outside is a valuable vantage point. That’s why coaches walk up and down and look around the court or the field. It’s not always easy to see what’s going on. You can’t play your best game unless you know what’s going on between you and your opponent.”

In coaching, the opponent is our peanut brain. We are our opponent because we are fighting with ourselves. The coach helps you understand that. The coach helps you understand yourself because they observe you.

Wow. I already know the definition of Health Coach, but that just hit me in the head, like a big AHA moment.
Thank you Brooke for the posting this simile. It’s so much clearer to me now. And I love it. I love to observe.

Check out my website, lynnecampanaro.com for more information and Sign up for my newsletter and get a copy of 14 Loving Ways to Nourish Your Soul for free. You will find ways to take back your power body, mind, and soul!

So long for now, my friends 🙂

Posted in Antioxidant Benefits, beta-carotene, Care2.com, Fight Diabetes, Grape Health Benefits, Grapes, Longevity, Nutrition, Organicfacts.net, Resveratrol, Uncategorized

The Juicy Health Benefits of Grape

Click on pic to enlarge.

The Health Benefits of Grapes

And the list goes on and on. Not kidding! 🙂

How much do you love grapes? Let me know in the comments.

Have a great weekend my friends.

 

Info researched on these websites…

HTTP://WWW.CARE2.COM

WWW.WHFOODS.COM

WWW.ORGANICFACTS.NET

Posted in Clean Eating, Green Juice, Health, Nutrition

Pistachio Cherry Smoothie

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Occasionally it gets boring thinking of recipes for green juice smoothies, so as suggested of Institute of Integrative Nutrition, my health coaching school, I ordered Superfood Smoothies by Julie Morris. Besides getting to look at a whole book of different exciting recipes, Morris, a natural food chef, takes this blended drink business, one step further and shows us how loading her “thirst clenching recipes with the healthy goodness of super foods” — A smoothie will be even more remarkably beneficial to our health. For her 100 recipes she selected 15 main incredible nutrient dense super foods full of vitamins, minerals, antioxidants, and phytochemicals. Some are the following ingredients … Goji berries, Cacoa, Chia Seeds, chlorophyll-rich Superfoods, Maca, Noni, Aloe, etc.

Wanting to go a little different than my green juice with kale or spinach, today I tried the Pistachio Cherry. Definitely a nice sweet change of pace.
Morris writes in the book, “Pistachios provide a tremendous amount of sweet, creamy flavor to this blended drink – a real treat. Plus, thanks to the antioxidants in the cherries, goji berries, and even pistachios, this blend is particularly helpful for protecting eyesight.”

This recipe makes 2 16 ounce servings. I cut it in half, just in case I didn’t like it. I knew I can always make more. And I assure you I will try this again. Yum Yum!

1 1/2 cups frozen cherries, pitted
1/4 cup unsalted pistachios, shelled
1/4 cup dried goji berries
1 teaspoon vanilla extract
1 1/2 cups ice
sweetener, to taste (optional), I did not see the need to add sweetener.

Blend together all the ingredients, except the ice, until creamy and smooth. Add the ice and blend until frosty. Taste, and sweetened as desired.

The SUPERFOOD BOOST for this recipe is add 1 tablespoon cacoa powder.

Let me know what you think in the comments or if you have any questions, feel free to ask.

🙂



Posted in 15-minute Workouts, Move your Booty, Quick Exercises, Quickies

15 Minute Booty Moving Creative Workouts

 

Hey there, do not even try to think about making the typical excuse for not moving your booty (I don’t have time!). Instead, slip on your training shoes, get a bottle of water, and give yourself 15 minutes (depending on the exercise, this may include a warm up and cool down). You may be astonished to discover the benefits of just one quarter of an hour stint has. I find most days; I can fit in two of these 15-minute quickies. Always a good reminder, if you haven’t exercised in quite a while, check in with your doctor before starting this, or any, new exercise regimen.

Master the Stairs Walk inside or out at a gentle stride for about 5 minutes, just to warm up. Then, walk or jog briskly up and down a flight of stairs or hill for about 5 minutes. As you get stronger, you can walk even more briskly and lengthen the time to 10 minutes. Wrap up your mini training session with another 5-minute gentle walk to cool down.

Walk the Walk Decide on a walking course—it could be around a few blocks in your neighborhood, or through a trail or park. Timing yourself, walk at an easy pace for several minutes. Then, pick up the pace and walk as fast as you can for several minutes. You should have difficulty speaking at your fastest pace. Now, slow it down for a few minutes to catch your breath. Pick up the pace again, followed by another cool-down. Repeat for 15 minutes.
Side Note: If you are waiting around for something or someone, don’t take it sitting down: move some. Of course if you’re waiting for professional purposes or the like and you do not want to get sweaty, stroll at a leisurely pace. It will still be good for your body and keep you polished.

Work in a Kitchen Workout Since you’re preferably preparing more meals at home now that we’re becoming more aware of not knowing what all goes into food outside the home, doing a 15-minute kitchen workout should be easy. For instance, while you’re waiting for the (ancient grains) pasta water to boil or the brown rice to cook, hold on to a kitchen chair and do 10 leg raises to the front, each side and then 10 to the rear. Repeat as many times as you can. Then, place your hands on the edge of a counter, and get in some half pushups. Do as many as you can. Now repeat this sequence of leg raises and pushups until 15 minutes have elapsed. I love to throw in some ballet plié’s (I also do this while I am getting ready for the day/night or ironing.)

Do Double-Duty Cleaning Multitask by combining a cleanup with a workout and you end up with an uncluttered house and a feeling of accomplishment for fitting in some exercise. Set your cell phone timer for 15 minutes, and then sprint from room to room, from downstairs to upstairs, doing as much cleaning as you can under pressure from the timer. It’s amazing how much you can get done in terms of de-cluttering and dusting when you move at top speed. And you’ll work in some cardio too. I also will do a sort of cha cha or salsa dance with the vacuum.

Don’t Forget Your Core You’ll need a mat or carpeted floor and comfortable clothes; music is optional. If you like, take off your shoes so you can flex and point your toes more easily. Choose a few core strengthening exercises; such as planks, crunches, bicycles, and twists. Do as many as you can in 15 minutes, breathing through each exercise. Always start with the minimum number of reps and add more and more advanced moves, as you get fitter.

Be creative with these. It’s your workout and your time. Make it yours. What would you do or fit into these 15-minute workouts? Go ahead and put it in the comments.

For more fun ways to get truly healthy and happy check out my website lynnecampanaro.com for more information and sign up for my newsletter and get a copy of  14 Loving Ways to Nourish Your Soul for free. You will find ways to take back your power body, mind, and soul!