Autumn Wellness

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Hello my sweet mindful health conscious friends,

It has been a minute since I have written. I am glad to be back and hope I can add value and new tools to inspire or renew your motivation in your mindful health journey. In the next few weeks I will be sharing more Fall content, which includes, Fall fitness, Fall productivity, Fall Mindset, how to activate happy hormones, and more. 

Autumn feels very much like a fresh start to slow down and get some rest, but it is also a great time for taking a close look at your mindful eating and lifestyle. Use this season change as an opportunity to consider your priorities, set intentions, and work on improving your whole person wellness while also enjoying your life in the changing of the foliage. Unless you live on the southern coast of South Carolina, that will be another month or so, but the sentiment is there. 

Set New Intentions

As the season begins, start setting some new intentions to really tasting your food and paying attention to hunger cues. You can use the previous months as inspiration for what changes you want to make and how you want your mindset to change. Write down what goals and ideas you had earlier in the year, and cross off everything you completed. You then might have some goals that no longer fit where you are now.

Remember intention is not just about your eating and fitness goals, but changes you intend to make in your life and how you want to shift your mindset. For slowing down, this might include slow cooking some autumn squash, scheduling in self-care, or rest, or committing to a better work-life balance.
 

Work Smarter, Not Harder

It is great to be productive throughout this season, but don’t just keep running your energy tank until it’s on empty. Develop some habits that help you work smarter, not harder, like cooking once, eating twice. For some people, this includes time blocking or focusing on just one task at a time, for others it is about doing the most difficult tasks in the beginning of the day. 
 

Commit to More Self-Care and Downtime

As you begin slowing down in the fall, make time for more self-care and rest. Some adjustments will need to be made to your daily schedule as you of course still have responsibilities. But chances are, there is time for rest, you just hadn’t really considered it yet. Do you typically work a little past clockout time, or are you dedicating too much time to busy work that isn’t really a priority? This is where you know you can schedule in some more self-care time.
 

Get Outside Every Day

THIS IS BIG. Try to find more opportunities to get outside, and enjoy the fresh air. Nature is wonderfully healing and can be really therapeutic in the fall. This is when the temperature tends to be the mildest of the year, where you are past the summer heat wave, but winter frost hasn’t started yet. Enjoy the forest, or woods near your house, take your kids to the park, or go to the beach or lake. 

Until next time.

I am here for you every step of the way,

Lynne

P.S. Feel free to sign up for my newsletter for more great tips and get your free copy of To Always Feel Great In Your Little Black Dress http://eepurl.com/dtZU59

What Am I Really Hungry For?

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. If we make the effort to discover why we eat when we do, we will learn more than how to shed a few pounds, we will learn 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, not understanding what is bothering us leads to overeating.  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 a tasty treat 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 of your food. Smell the food. Look at the colors of food. Think about 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 and explore, instead of ignoring what we really need and shoving away our not-so-good feelings. 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 an old friend, go for a walk, work on that neglected project, or 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.

Feel free to sign up for my newsletter for more great tips and get your free copy of To Always Feel Great In Your Little Black Dress http://eepurl.com/dtZU59

Thoughts? Questions? Feel free to comment below.

To learn more click  lynnecampanaro.com and start Living Truly Healthy & Happy.

 

How to Ease That Sucky Panic Feeling During Isolation

Hello Lovely Friends,

 
Me time is great, but this is getting a bit bizzaro!

Did you ever think Flix & Chilling would start to feel like you are stuck in a dreary Twilight Zone episode?

When you are isolating or in quarantine, it is really easy to feel stress and panic. Especially, when you are not use to spending long periods of time at home. And you might notice the longer you spend alone looking at the same four walls it gets worse.

If you feel like your panic is growing and you’re getting stir crazy without your normal socializing here are a few tips that can help.
 
Set Up a Normal Routine
 
When it comes to isolating, no matter why your freedom to roam freely is at bay, the best way to decrease panic is to have a normal routine.
 
To combat this, try to create a routine that becomes a temporary normal. While including some elements similar to what your routine was prior to isolation. Like starting a temporary job that you can make your own. YOUR RULES! This will help tremendously.

For example, if you worked out in the morning, stick to that. If you always ate lunch at 12pm, try to do the same thing now. If you talked with someone on a normal basis, chat a friend up on video, text, etc.

Schedule (actually write it down) where you would have had daily activities with temporary activities that you have said, if I had more time, I would do….

It will feel more familiar or exciting, and can often ease panic. 
 
Nobody Likes a Control Freak
 
Focus on what you can control.

I know my little “fix it” mini me wants to jump out of my heart and take the world like it is a storage cabinet, open it up and rearrange it to where everything is in its place, making sense, and to where all is good. But we can’t do anything about what is happening in the world right now, except keep ourselves and our families safe.

Instead of worrying about what you have no control over, just FOCUS on what you CAN control. This might mean setting up a schedule to do schoolwork with your kids, getting regular feel good exercise, cooking healthy immune building meals at home, reading, or doing other self-care, and so much more.

These things are good for your mental and physical health, and that you have full control over. 
 
 Get Information From Trusted Sources Only
 
Stop getting your news and information from social media. You need to look at trusted sources only. Not only will these reduce how often you are absorbing the news, but it allows you to get only the facts, without all the opinions and commentary. This can be reassuring as you don’t need to know people’s take on what “might” happen unless it is based on facts.
 
Some reputable sources included the Centers for Disease Control (CDC), World Health Organization (WHO), and your state’s board of health. 

Put Those Hands Together and Pray

Stay in touch with your higher power and other like minded people. This may be hard when so many questions of “why” are not being answered. However, research from Baylor and Columbia Universities have found that praying, having a spiritual practice, and/or meditating have subdued nervous frenzies.

Work with a Mental Health Professional
 
If you have severe anxiety that is leading to panic, then you might need to talk with a mental health professional. There are many therapists who work remotely that you can talk to on the phone or online, if you are not able to leave your home and visit their office.

Let me know what you have been doing or are going to do to keep some norm in you days?
 
Sending truly healthy love to y’all!

Lynne

 

For more 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 Ways to Always Feel Great in Your Little Black Dress for free. You will find ways to take back your power body, mind, and soul!

 

How Can You Avoid Stress Eating.

I have seen quite a few sweet friends on facebook answer the question, “Where’s the first place you are going to eat when this is over?” Some wrote a burger joint or a calzone place, but quite a few answered, they are going to have to get on Weight Watchers. OH no!! HOLD UP!
Before you run to the pantry, please let me share a few tips on how to reduce stress eating.

I get it! I do! It has been a difficult few weeks and we’re all feeling it – mentally, physically, and emotionally.

Spending more time at home and in these uncertain times it is easier to turn to food when feeling stressed or anxious. This is a normal stress response, and not inherently bad, though you might not want to only use food as a way to cope. Here are some tips for reducing how much you stress or emotionally eat or even loneliness and boredom eating.
 
Know Your Stress Triggers
 
To avoid stress eating, it helps a lot to first be aware of what causes you to stress. For many people, it isn’t just a general feeling of stress, but specific things that can trigger it. This might be reading the same sad reports on the news, going on social media, talking to certain people, or even something like not getting enough sunshine, or having a different routine. Start making note of how you feel, what worsens your stress or anxiety, and when you tend to emotionally eat.
 
Get Into a Mindful State
When you turn to eat something, ask yourself, “Am I hungry?” Being more mindful is a wonderful way to start reducing how often you turn to food because of stress, and not physical hunger. When you start to feel stressed, take a moment to just take some deep breaths, relax, and sit with your feelings for a few minutes. This doesn’t mean you are going to deprive yourself and not eat, but first understand if you are hungry, or your brain is just reacting to the stress. 

People tend to stress eat because it feels like a temporary fix, a way to have some control over how you feel. But if you can just sit with those feelings and slow down a bit, you might find you don’t need the food until you are actually physically hungry.
 
Don’t Let Yourself Get Too Hungry
 
Getting hungry is a good thing, but if you are going without meals or snacks for several hours at a time, you may turn to food first to deal with stress, anxiety, or other uncomfortable emotions. You have gotten yourself so hungry that you are now ravenous. Not only will you be more likely to turn to food to deal with stress, but likely not the healthiest option. At this point, your body wants the quickest and most convenient option, so maybe you choose a bag of chips and cookies instead of cooking something more nutritious.
 
Emotional VS Physical Hunger
 
Learn the difference between emotional and physical hunger. This will help tremendously to figure out if you’re actually hungry, or your scattered mind just wants food. Here are a few ways to tell the difference:
 
Is your hunger coming on slowly or suddenly?
Physical hunger tends to come on gradually, while emotional hunger will be urgent and sudden. One minute you’re fine, the next you feel like you’re starving or just really want to eat something. 
 
Do you feel satisfied?
If after a meal or snack, you feel full or satisfied, it was physical hunger. If you still feel that “starving”, or I need something more to hit the spot, it was probably emotional hunger. 
 
Does most anything sound good?
If you feel fine eating a whole variety of food, it is more like physical hunger. But if you only want specific things, it might be emotional hunger.

Write It Out. (or Doodle It)

Lastly, many of us can use the healing powers of writing to jumpstart our morning or feel a little less sluggish throughout the day. The power of putting pen to paper, among various other benefits, can be a helpful way to build resilience and recalibrate your life. Because writing provides an outlet to release and acknowledge your emotions, you’re able to create space for healing. Some use it as a way to cope with an illness or rebound after a divorce, while others simply see writing as a safe place to share their experiences, beliefs, and values with the world.

Don’t get scared if you are not a writer. It certainly does not have to be a novel.  Doodle words or make a list, one through ten of the feelings that come up and see where it leads. Sometimes a creative process, like doodling with words can spark recalibration and resilience.  

For more encouraging tips to stay strong, body, mind, and soul check out my To Always Feel Great In Your Little Black Dress.  Or whatever you want to wear.

Go to the Facebook Group to ask questions, share your experience, and/or get more tips. Or click Lynne@lynnecampanaro.com to privately get a hold of me.

Sending truly healthy love to y’all!

Lynne

So What If I Eat Emotionally!?

Hello Beautiful!

There are a number of unhealthy habits that can develop over time if eating activities aren’t checked in on. One very easy unhealthy habit to fall into is emotional/mindLESS eating. This can go unnoticed because it’s not widely thought of as dangerous compared to life threatening habits such as illegal drug use, and many say they can simply “exercise more later,” but can eating habits really be a danger to you? We’ll be exploring some of these in the following newsletter.

You Tend to Eat Unhealthy Food

As we touched on last week in, But Really, What’s The Problem With Emotional Eating?; emotional eating usually hits very suddenly out of nowhere and seeks out specific cravings to be filled. Often times these powerful cravings are for sugar and fat filled snacks because of the powerful rush that is experienced after consumption. Seeking out comfort food or food that is connected with positive or nostalgic feelings has been common practice for all of recorded history. Many snack foods (especially candy and baked goods) are associated with memories of fun times or loved ones. Some children develop early obesity when this type of self soothing is imprinted in their mind. The methods that are used to produce foods of these types typically contain high levels of salt, sugars, fats, and preservative agents.
Ironically, this isn’t limited to instances of loneliness, stress, and meloncholy. It also occurs with celebrations and can be just as mindless and excessive when a person is joyful.

It is an Unhealthy Way to Cope with Emotions

Emotional eating is often used as a way to avoid dealing with complex emotions. Not every trigger will hold the same repercussions for each person, but these could include a range of emotions and feelings including anxiety, boredom, loneliness, disgust, sadness, and even joy. The emotional danger is the continued neglect of the real reasons behind these emotions. A feeling of shame or guilt might follow this overindulgene. This is especially true when the behavior is hidden from friends or family. If a person uses eating as a way to escape or distract themself emotionally, a vicious cycle can develop. For example, a person who seeks food to cope with stress will create a paradox where weight-related health issues arise, and the chosen coping method is food. 

There are Weight-Related Health Risks

Too many over eating splurges can cause devastating health problems. Beyond the difficulties surrounding obesity, these could include other health issues such as diabetes, high blood pressure, high cholesterol, anxiety, malnutrition, digestive problems, menstrual problems, and depression. If you are overeating and appear to be experiencing any of these symptoms or health problems, emotional eating is likely to be a significant factor. I really don’t want to scare you, but most frightening of all, some of these diseases have dangerous side effects that could interfere with medical responder’s efforts to carry out life saving procedures. Heart disease and diabetes can also weaken the organs and immune system, leaving you susceptible to infectious disease as well.

It is crazy to think that something as innocent looking as a bag of Doritos can lead to this, right? But it does.

Emotional eating needs to be checked because it is both physically and psychologically harmful. The weight gain and diminished health and energy inevitably sabotage self-esteem, serving to perpetuate an already painful cycle.

Please go over to  Truly Healthy Living Facebook Group and share your opinion or ask questions.

Next week: Be on the look out for a closer look on Signs of Emotional Overeating

LET ME HELP GET YOUR POWER BACK! YOU ARE STRONGER THAN YOU THINK!
Learn that your feelings are really goblins in disguise that need compassion — Click lynnecampanaro.com and schedule a free discovery session to discuss your objectives, struggles, and a plan of action.

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But Really, What’s The Problem With Emotional Eating?

 Let’s face it! Eating is fun! So many foods are incredibly tasty! So many flavors bring back good memories, and create happy feelings. It can even provide entertainment to take away boredom or ease stress. So seeing food as more than just a source of energy and enjoying it simply for the satisfaction it gives is not completely unsound. In fact, science shows yummy foods trigger chemical reactions in our brains that stimulate pleasant feelings.

So, why is it a problem, then? 

It is a problem when eating is your only coping mechanism. When you cannot experience pain, anxiety, joy, or even boredom without turning to food as a means of dealing with those feelings and too much eating when not hungry over-fuels the body, which will lead to weight gain and eventually health issues.

What is Emotional Eating?  In short, emotional eating is the subconscious or conscious behavior of managing one’s emotions by eating food.

What triggers emotional eating?  Changes in circumstances, relationships, work dynamics, daily stress, boredom, and feelings of a loss of control can be major factors . For example, An ongoing disagreement with a family member or a sudden change in demeanor of a coworker could leave you feeling alienated and food is a way to avoid dealing with emotions surrounding these situations. Also, the plain old ebb and flow of daily mundane tasks can put you in a blue funk and treats are easy excitement .

How do you detect emotional eating?  There are a few differences between the type of hunger that comes from physical needs, and that of emotional needs. Physical hunger comes on gradually, and eating fulfills the need for nourishment. After having been physically hungry, you will most likely feel better or more energized. When the hunger is emotional hunger, it’s more impulsive and reactive. Eating may not give you the feeling of being fulfilled, which can lead to looking for something more to get that fulfillment. At the end of a snack attack, you most likely will feel depressed, guilty, and not energized.

How can emotional eating affect you?  Along with the emotional effects already mentioned, there are a number of long-term health risks associated with emotional eating. It is one of the leading causes of failed diets and weight gain. Weight gain puts a heavy strain on organs such as the heart, lungs, and liver, which can lead to high blood pressure and diabetes. Yet, not only internal organs are at risk. A person who has gained a substantial amount of weight faces an increased risk of joint injuries of all types. A slip or fall could result in a serious injury that requires surgery, and many months of healing.

What can you do? One of the most commonly used methods of determining the source of hunger is getting into a habit of asking yourself if you are really hungry or not. It seems simple, but takes practice.
If not hungry, find something interesting to do. Kickboxing, giving yourself a manicure, calling a loved one, journaling it out, or any stress relieving activity can go a long way to helping put psychical hunger and emotional needs into perspective.

It is really not the emotional eating that gets us into trouble; it is the emotionless/mindless eating that hurts us. I really, really want to help you get emotional and intentional, no matter if it is plain baby carrots on a pretty plate or mac & cheese or a banana sundae.

I would love to know if this resonated with you? Please go over to  Truly Healthy Living Facebook Group and share.

Next week: Be on the look out for a closer look on the dangers of emotional eating.

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Click the link to stay in touch and for a free guide to learn how To Always Feel Great In Your Little Black Dress... or blue jeans or chaps or whatever you want to wear!

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 http://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.

What is Real Beauty to You

 

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 this video attached that I love from the Jean Killbourne, who 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.

Killing Us Softly 4 – Trailer [Featuring Jean Kilbourne]

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Smile. It Looks Good On You

Think about when you are having a happy day… don’t you feel it through your whole body? The upshot of this makes you glow and produces better choices for your mind, body, soul, and even the people around you. Imagine having a bunch of positive thoughts throughout the day, week, month, and so on… A healthier, hot, happier you! Guaranteed!

Write down affirmations and/or everything you like about you, your job, your family, hobbies, etc. and pray on it. You are a child of God and are so very worthy! Write anything that comes to mind which makes you twinkle. Keep it in your pocket, tape it to your computer, or anywhere that you think of for easy accessibility. Read it a few times a day. I place them in my pocket or tape them to my car dashboard. Continue writing, editing and placing it in your spot each day, until it becomes your natural way of thinking.

If there is something that you deal with daily that irks you, try to think of what the circumstances silver lining can be. I know it is harder than it sounds, but try it. You can come up with something good. I know it. Write it down. A good example is, my boss is moody, but my job gives me freedom to be creative and learn more until it’s time to move on. Or maybe you are going through a rough time… For instance, it really hurts when a romantic relationship ends, but if it didn’t we wouldn’t have found better significant others. Or… Quite more than a few years ago, I was dating Matt, (names have been changed :)) a charming guy, but the relationship was rocky. If it wasn’t for that connection, I most likely would not have met his roommate, Cara, who has now been one of my adored best friends and confident for 20 years.

One small positive thought can change your whole day. Here’s one for you…

Your smile is radiance and will make another’s day.

Tell me in the comments below what is your positive thought?

xo, L