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 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 Health, Healthy Self Image, Nutrition, Positive Thinking, Real Beauty, Self Image

What is Real Beauty to You

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If you ever have said to yourself or out loud, “I’m so fat. I’m so ugly.” Or any other insult to yourself. GO RIGHT NOW, right this minute! Look in a mirror and tell yourself out loud. “I am sorry for saying those mean things to you. They are unacceptable. I am beautiful because, I am human, I have a soul, and I am spirit.” Then watch these videos attached that I love. One from the Dove Beauty Campaign puts selfies in a positive light. The other, Jean Killbourne talks about airbrushing craziness. One of my favorite quotes from this is by CINDY CRAWFORD, who says, “I WISH I LOOKED LIKE CINDY CRAWFORD.”

I don’t have statistics, but I know more than half our problem with our flawed body image is because of societies thought of “beauty”. I have witnessed plenty of friends and family growing up, and I know this has affected my own body image. I remember being a teen and sitting around with my three close friends looking at models in Vogue and actresses in teen and gossip mags, admiring them and all of us attesting, “I am going to look like that”. Then to confirm we need to look like a that supermodel we would overhear the boys or males in general (not their fault), whooping and yee-haa-ing over what they considered sexy, while they tacked posters of Paulina Porizkova or a chick laying suggestively on a 1965 Mustang Convertible, over their beds.

I specifically remember reading in a fitness magazine, which suggested as a daily motivational reminder not to eat junk and workout to hang a picture of a body I want to look like, from a magazine on the refrigerator. Great advice, except that it should have come with a warning, “MOST LIKELY, THIS IS NOT HOW THIS BODY LOOKS IN REAL LIFE”. I was not aware that all those sexy, skinny bodies with the hallowed out cheek bones were perfected with makeup, lighting, and airbrushing. And if you are a male reading this, photos of muscle ripped or toned men do not have much validity; they are just as brutally airbrushed and photo shopped. So, even though the picture suggestion was motivational, and I probably looked good, I did not think so because I was not six feet tall and I was striving to be shaped like something unattainable for my body type.

I feel we need to arm every male and female with this information. Two things I know would come to fruition. One, imagine how much more stuff we would get done and figure out if we were not obsessing over if we are fitting into a “mold”. Second, if we are in touch and balanced with what real beauty is and what is really healthy, that takes most of the pressure off and we would start down the road to being naturally slimmer, even if we have a lot of weight to lose. I am not saying thinking like this is magic weight loss secret. There is still a lot of practicing this thinking and learning how to eat and move to what is comfortable for your body, but knowing this instantly makes you feel lighter in your mind and body.

You are all beautiful. No matter what you look like or where you stand in life. Beauty to me is living in your authentic truth, being strong, brave, altruistic, and going after your dream.

What is beauty to you? Tell me in the comments.

Selfie Dove Beauty Campaign

Killing Us Softly 4 – Trailer [Featuring Jean Kilbourne]

Posted in Clean Eating, Health, Nutrition

Seriously, What Is Clean Eating

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It seems the last month all I keep hearing and reading is, “I ate a clean lunch”, “There is only clean food in my house”, etc. but no one explains it well. Some say they eat only a few ingredients, organic, or not eating anything from a box.

The nitty-gritty is eating “clean” is choosing to eliminate all processed foods and extra additives, artificial flavorings, artificial colorings, sugar substitutes from their everyday eating.  Basically, you are choosing to eat food that has not been messed around with. Eat whole, unrefined foods as close to their natural state that can be purchased. Some of these things can come in a box. Wellness Today says, “Simply put, whole foods, which can include dairy, soy, and gluten, prepared with few added ingredients and very little processing”.