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 lynnecampanaro.com.

Any questions, comments, etc, I love to know. Please let me know in the comments.

So long for now my friends. ❤

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 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 🙂

Posted in Healthy Self Image, Positive Thinking, Self Image

Smile. It Looks Good On You

ImageThink 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. 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 because my job keeps me mobile. 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. 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 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