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

What Am I Really Hungry For?

blueberries

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.

~

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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, Lynne Campanaro, Health and Wellness Coach for more information. 

So long for now, my friends 🙂