Hello, It is so nice to meet you.
I am an Institute of Integrative Nutrition (IIN) Health Coach Graduate. I am impassioned about living and teaching others to live a balanced, wholesome life. I will show you how to nourish your body with healthy food and loving thoughts.
There was a time I struggled with a debauched body image. Jumping from one failing fad diet to another, thinking none of my dreams will come true because I did not fit in a size 2. It really bugs the heck out of me knowing others also think like this and like me have probably wasted so much time worrying how others or how we viewed, say our butt. Instead we should have been freely relishing in fun or soaking in essential happenings, getting the most out of life.
I want to strongly convey from here and beyond what real beautiful body image is. There are a few aspects to this. One is to show you how to keep a fantastic figure by adding real satisfying delicious nutritious foods to your diet that will have you glowing from the inside out. Also, but not any less important are, I want to clarify how these foundations support a well balanced self: finding and participating in fun fitting active activities, having loving communicative relationships, enjoying a harmonious career, comforting spirituality, enticing hobbies, etc.
This dazzlingly mixed fruit puree from Superfood Smoothies by Julie Morris is a mighty refreshing summer treat. In the book it is namedStrawberry 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.)
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.
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.
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:
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.
Yesterday, I slightly shake off, not sleeping well and waking up from bad dreams about a restaurant I use to work for, because it’s a new day and I want to look up nice nail salons open on Sundays, so myself and two young ladies who are precious to me can get our nails done. I go grab my computer and a cup of green tea and get comfy in bed.
Wouldn’t you know, the freaking computer freezes up?! I hear myself mutter a couple of choice words, toss it on the bed and get up and go get the iPad because I don’t have the patience to restart and probably restart again, a slow aging computer.
Okeydokey. iPad turned on. Set up in its easel smart case thing. I type nail salons in Google, and no words are filling in. What the Hell. I see there is no light on the Bluetooth keyboard shining, so I press the button about three times as hard as possible to connect the keyboard and it blinks eternally.
WAIT! WAIT! TIME OUT! Okay, Okay, I know technology is frustrating at times. But really, it’s not that big of deal. RIGHT?
I am really grateful that I now CAN ACTUALLY STOP AND save this day and not let it spiral out of control in destructive ways because meaningless things go wrong. I now mostly remember to go, okay, why I am feeling this way? As soon as I asked this, I got my answer. This awful Snookie (sorry Snookie, I’m sure you’re lovely) looking human being that I waited on yesterday accompanied by two other ladies and three young children, had me upset. She was horribly demanding before I even said hello, my name is… Let’s call her Rochelle, ordered a Bloody Mary with four modifications from the Make Your Own Bloody Mary Bar Menu. I explained extra nicely that I bring her the glass of vodka and pointed out where the Bloody Mary Bar was. You would think that with how precise she wanted her drink made, she would have been happy to make her own. OH NO, with an appalled I do not get my own stuff look. I will be waited on hand and foot. She said loudly, “I’m not making my own Bloody Mary.” Her friend who had a not again look, embarrassingly said, “I’ll make it for you.” And that is only the beginning of the mean talking down to me. Even after I gave her every request she rudely asked for she still could not be nice and they were not easy. She had five; and not exaggerating, five modifications for a salad she ordered. She actually got up and went to the Bloody Mary bar. I gave her a side plate because she did not want the garnish in her drink. She put all twenty hand stuffed bleu cheese olives on her plate (twelve were not consumed). Plus, celery and pickled okra. She let her children run amok and make a mess. She needed three other condiments for her salad when it came. (Which BTW is fine, just be nice about it). And etc. And to top it off, she wrote the service was horrible.
I realize since last night every time I would think of what happened; thoughts crossed my mind over and over. Why didn’t I tell her off? Did I do something wrong? How can someone be so mean to someone being so nice to them? Could have I found a way to befriend her and “fix her.”
From listening to lectures, podcasts and lots of reading by teachers, from Maryanne Williamson, Wayne Dyer, Brooke Castillo (The Life Coach School), Oprah’s Super Soul Sunday, Gabby Bernstein, Brené Brown, etc.… and now also the school I am attending Institute of Integrative Nutrition (IIN). I now know that circumstances will lead to feelings, but we can change our feelings by changing our thoughts.
Brooke Castillo teaches, “Circumstances can trigger Thoughts. Thoughts cause feelings. Feelings cause actions. Actions cause results”. These results can be wholesome or regretful, depending on how we think. If we consciously remember to change our thoughts, we can keep calm and not take other people’s crap personally.
1. Remind yourself that “that was then, and this is now”. You can’t turn back the clocks and change what happened.
2. Permit yourself to experience and name the feelings you are grappling with (regret, guilt, disappointment, humiliation, grief, shame, woe, etc.) – then make the decision to release those feelings. Like letting go of a helium balloon. In the end, it’s unhealthy not only for your mind, but your body to become attached to them.
3. Truthfully, this next piece of advice, I probably did not take at the time, but it has always resonated with me.
When I was a teenager, I was extremely pissed that my best friend lied and told another friend I was talking trash about her. I exclaimed, “I will never speak to her again”. My mother said something like, “Before you do that, just remember, people act the way they do because of the issues they are going through. They may be actually needing a friend right now and do not know how to ask for it.”
This Rochelle… who knows maybe she’s a scroned single mother, stressed out and struggling. It could be anything. I am now glad, I stayed on my best behavior and did not curse her out and cause more problems. In the past, I probably would have said something rude trying to prove a point. Then after work, drink a couple cocktails because I “need it”, instead of want it.
Unfortunately, with how busy the restaurant was, I could not befriend her. But fixing her is not my or anyone else’s responsibility.
4. Let’s say you did react. Remind yourself that “it was what you did, it’s not who you are.” Don’t allow any single event or experience to define you. You are more than – so don’t let that become your identity, or your destiny.
Give yourself the gift of a new day and a new start. Forgive yourself, let go of the past, and with confidence move on with your life.
How would you have dealt with this situation or other difficult situations? Let me know in the comments.
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.