Lynne

Change Your Mind, Change Your Body

 


 Romans 12:2 says, “Be transformed by the renewing of your mind.”


 

Most unhealthy eating habits, such as, emotional eating, mindless junk food

fests, etc. stem from the way you believe the thoughts in your head. Quite a few

of these are on autopilot and you aren’t aware they cause problems with

overeating. Shifting your mind’s thoughts with a few reframing questions and

the T+F+A=R Model will change your body.



THOUGHTS - a sentence formed in your head about a circumstance that

                                                leads to 

FEELINGS - a vibration felt in the body from a thought, which

                                                leads to 

ACTIONS - reaction or inaction because how you feel, which

                                                leads to 

RESULTS - behavior created by the action



It is simple, but deep and takes practice because these non-serving thoughts

did not happen overnight. They developed overtime to deal with or not deal

with life’s difficulties and now it has become your "normal".  

Many say, "That's just the way I am", but really it is a choice. Anytime a negative

behavior is repeated there is always a payoff.

For instance, if a mother gives their child cookies to soothe hurt feelings, as

sweet as the mother’s intentions are, it imprints in the child's memory,

"treats = pleasure".  Down the line, when painful situations arise, reaching for

food even when not hungry becomes a habit. 

That stimulated neural pattern needs to be changed. Hilton Head Is., SC based

LPC, Cherri Sabo says, "Ask the following reframing questions... 

 

"1. Is it true...

Where’s my proof?

2. If I don’t have proof... 

What else could this be?

3. If I do have proof... 

how am I going to (act, respond)?

You have control over your choices and feelings."



Next, pay attention to self-defeating thoughts, true or not and 
them plug

them in to The TFAR Model. 

Thoughts - I hate my overweight body, but cookies make my problems better. I

will die without them. 

Feelings - Defeat, Shame, Anxious

Actions – Eats bag of cookies.

Results - Gains more weight and feels guilty and icky.



Now, plug in the proof, truth, or how you could choose to feel.


Thoughts - (something believable) I respect my body. It helps me do a job I love.

Cookies are only a temporary pleasure.   

Feelings - Neutral, Relieved

Actions – Learns mindful eating. Looks for other non-eating pleasures.

Results - A step towards weight loss and body positivity.


 
Change doesn’t feel good at first, but it is really worth the effort to be
 willing to

feel this initial discomfort, because sooner than you know it, it will be your

new normal. For instance, if you are in front of the TV without a nightly bag of

chips and have nothing for your arm and mouth to do, it may feel weird at first.  

For now, take this weird feeling and embrace it and say, "Holy Moley" this is

achievement, a breakthrough. I'm doing it!"

 
Supervise you mind to see if old thoughts come back up, reframe and plug in. 

Not only will you adopt new ways of thinking about your weight, but ultimately

change your entire life, because it will change the way you feel and it will

change the results you get.

 

Truthfully, this is just the tip of the iceberg about this subject, we could go on

and on, so feel free to ask questions and comment below!  

 

XO

 



Click the link to learn more about how to change your mind to change you weight

with the Truth Questions and TFAR Model schedule a free Discovery Session to

discuss your struggles, and a plan of action. 

One of the best parts of most health coaching practices is the convenience. We can

meet face-to-face or collaborate from the comfort of your home via telephone or

video chat. 

Interested in pursuing a career as an Integrative Nutrition Health Coach? Click here

to learn more today!

 


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Lynne

What Exactly IS a Health Coach?

 

health-coach-color_copy



The Institute for Integrative Nutrition, defines a health coach as a supportive mentor and wellness authority helping people to get fit and healthy through food, behavior, and lifestyle changes by tailoring individualized wellness programs to educate and meet clients' unique needs and goals. 

 

Certified Health Coaches, like me, help to navigate the world of contradictory nutritional advice, since we are educated by experts on nutrition, learning hundred's of dietary theories and lifestyle balancing techniques. With this, we coach on how to successfully lose weight, gain energy, balance hormones, relieve inflammation, celiac disease, autoimmune dysfunction, and many more.

What makes an Integrative Health Coach unique is we emphasize health beyond the plate as we approach wellness through primary food. Primary Foods include, relationships, exercise, career, hobbies, and spirituality. They are just as important to your health as the food you eat (secondary food). Health Coaches understand this and take a holistic approach to supporting the whole person.

As a partner and coach, we will begin by taking an overview of our clients' lifestyle and nutrition to identify areas that need attention. Then look to see where they are now. What roadblocks are in the way. Then assist in establishing clear, concrete, interactive measurable goals. And importantly, we support in connecting to the client's own inner wisdom and help them discover how to fuel their bodies and become the healthiest, happiest versions of themselves . 

To add, we know everyone is different and health coaching isn’t about one diet or one way of living. Instead, Integrative Health Coaches focus on bio-individuality – the idea that we’re all different and have unique dietary, lifestyle, emotional, and physical needs. This means that we don’t believe in a one-size-fits-all approach to health and wellness. 

Health Coaches are having a profound impact on the healthcare system. Today, 70% of deaths each year are caused by chronic illnesses, but only 3% of our healthcare dollars are spent on preventive care. Health Coaches
are filling this vital gap and many physicians are starting to partner with health coaches for their patients who need to change their behaviors in order to improve their health and keep lifestyle-related illnesses at bay.

While the average visit with the doctor only lasts eight minutes, the average health coaching session is 50 minutes – an in-depth conversation creating a thriving vision for your life. Plus, the simple act of having someone listen to how you’re feeling releases stress and tension – two of the major causes of chronic disease and weight gain. 


Health coaching is more than just a niche in healthcare; it’s a powerful movement for change that is creating a better world. Health Coaches are revolutionizing the healthcare system through the power of nutrition, the concepts of bio individuality and primary food, active listening, goal setting, and other techniques unique to health coaching to take a holistic an
d proactive approach to health.



I have a passion for starting with mindful eating. I believe getting our thoughts straight as to what is causing the health problem is the first step to optimal wellness.  

To start Living Truly Healthy & Happy click lynnecampanaro.com and schedule a free discovery session to discuss your objectives, struggles, and a plan of action. One of the best parts of most health coaching practices is the convenience. We can meet face-to-face or collaborate from the comfort of your home via telephone or video chat. 


 


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Lynne

Low Carb Philly Cheese Steak

philly-cheesesteak-stuffed-peppers-7

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Low Carb Philly Cheese Steak

 

Ingredients

  • 8 oz. Thinly Sliced Roast Beef 
  • 8 Slices Provolone Cheese
  • 4 Large Green Bell Peppers
  • 1 Medium Yellow Onion – Sliced 
  • 6 oz. Baby Bella Mushrooms - Sliced (optional)
  • 2 Tbs. Real Butter
  • 2 Tbs. Extra Virgin Olive Oil
  • 1 Tbs. Fresh Garlic - Minced
  • Salt and Pepper - to taste

 making-low-carb-keto-philly-cheesesteak-stuffed-peppers-pic_copy

 

Instructions

  1. Preheat oven to 400°.
  2. Slice the tops off of the peppers or slice in half lengthwise and remove ribs and seeds.
  3. Add butter, olive oil, garlic, mushrooms (optional), onions and salt and pepper to a large sauté pan (I prefer a cast iron pan) and cook over low-medium heat. Sauté until onions and (optional) mushrooms are tender (approximately 10 minutes).
  4. Slice roast beef into thin strips and add to the onion & mushroom mixture. Cook for 3-5 minutes until warmed through.
  5. Line the inside of each pepper with a slice of cheese and fill with the meat mixture and top with another slice of cheese.
  6. Bake for 15-20 minutes until peppers are tender and/or the cheese on top is golden brown.

 

 

 

I would love to hear your ideas or if you try this, what you think. Go ahead

and comment below. 

xo, Lynne

 


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Lynne

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. 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.

 

Thoughts? Questions? Feel free to comment below or click here.

 

I would love to share more, so click here to keep in touch for more MINDFUL eating

inspiration, and to get a free copy of 14 Loving ways to Nourish Your Soul.

 


Tags:
Lynne

Need a Natural Hangover Remedy...

 


Lady too tired in bed



One too many?

Paying for it?

Fear not!

 

I always suggest indulging 

mindfully and drinking in 

moderation, to avoid a

pounding head and queasiness in the morning, since the only thing proven to cure a

hangover is time (sorry!).  However, even the best of us stray from our

good intentions, so trying one or more of the following natural easy remedies can

speed up putting the spring back in your step. 



According to the Mayo Clinic, there are many factors that contribute to the way you

feel after a night of knocking back spirits. It can cause:

  • Dehydration - dry mouth and lightheadedness. 
  • Blood vessels to expand - headaches or migraines.
  • Increased production of stomach acid - pain, nausea, or vomiting.
  • Not reaching deep stages of sleep and often waking up in the middle of the night - leaving you fatigued and groggy.
  • Weakness, shakiness, anxious, or just plain crabbiness as a result of low blood sugar.

To alleviate symptoms stay away from the hair of the dog or greasy food. In

addition, be weary of the internet's questionable hangover "cures" like magic pills,

and weird IV drips. 
 

Hydrate – It’s important to water up before, during, and after drinking. While out, 

alternate between cocktails and water and drink one large glass of water

before going to bed. Continue to hydrate throughout the next day and mix it up with

coconut water. It contains anti-oxidants, electrolytes, and potassium. These are key 

components of any hangover treatment.

Also try: 

Peppermint & Chamomile tea - ease headaches, indigestion and nausea. Drink

chamomile also for general soothing and relaxation. Green tea is packed with

antioxidants, which keep your body healthy, meaning a healthier liver, which will

help you recover faster. 


Add raw honey for extra benefits. The fructose helps metabolize 
alcohol, plus it

contains potassium, antibacterial properties and is full of enzymes.

Also, cinnamon - Helps regulate blood sugar levels and helps with nausea.

 

Sweat – The thought of leaving your bed to workout with a hangover may be

painful, but, it’s worth it. The Institute of Integrative Nutrition says, " it may not be a

good idea to go for a 10-mile run the morning after drinking, however, exercise

stimulates the lymphatic system, eliminates toxins from your body, gets your blood

flowing, and releases endorphins."

Opt for light exercise, such as yoga, walking, stretching, or spinning!

 

Eat  – Reach for foods that will actually make you feel better. Brassica vegetables

broccoli, cauliflower, kale, cabbage, and Brussels sprouts – contain an enzyme that

actually supports liver detox.

While you were feeling jolly lots of potassium drained from your body, so find

potassium packed foods like bananas, avocados, kiwi, spinach, sweet potatoes,

yogurt, and citrus fruits to replenish important nutrients. 

 

hangover-smoothie-fb_copy

Try this superfood smoothie 

with coconut water, bananas,

oats, pumpkin puree, and

spinach to get some pep.

 

Also good options:

Chicken noodle, miso or tomato

soups (more potassium)  — the 

broth rehydrates and restocks sodium levels while the fermented miso can help aid 

digestion

Oatmeal and  Sprouted Grain Toast contain plenty of nutrients and helps to

neutralize acidity in the body. Plus, oats are a complex carbohydrate and keep blood

sugar levels stable.


Try them and see! Comment in the comment box what your remedy is or if you have 

tried these and if they worked for you.

 

Pass this on to someone you care about!

 

xo, Lynne 

 

Click http://eepurl.com/dtZU59 to stay in touch. Besides practicing mindful

eating, we will get into the reasons sugar is messing with your body and mind and

how to deal with it.

 

 


Tags:
Lynne

We're Rooting For Variety

butternut-squash-399415_squarethumb 



When you think

about healthy eating,

salads and green

vegetables usually

come to mind. But

how about adding a

little more variety to

your plan?

 

Roots like carrots,

sweet potatoes, and

turnips, are a rich

source of nutritious

complex carbohydrates. Instead of upsetting blood sugar levels like refined sweet

foods do, they help regulate them.

 

Why Eat More Root Veggies?


Long roots – carrots, parsnips, burdock, and daikon radish – are excellent blood

purifiers and can help improve circulation in the body. Round roots – turnips,

radishes, beets, and rutabagas – nourish the stomach, spleen, pancreas, and

reproductive organs.

 

Which root vegetables do you eat most?

If you’re like most of the world, it’s carrots and potatoes. Here are a few others to

explore:

  • Beets contain an abundance of antioxidants and are highly detoxifying.
  • Burdock is considered a powerful blood purifier. This long, thin veggie is a staple in Asian and health food stores.
  • Celeriac, also known as celery root, is rich in fiber and with a respectable amount of antioxidants.
  • Jicama is crunchy and refreshing and contains a generous amount of vitamin C. It’s a favorite in its native Mexico and South America.
  • Onions are rich in antioxidants and other phytonutrients, making them prized for their ability to strengthen the immune system.
  • Parsnips, which look like giant white carrots, boast a sweet, earthy taste. They’ve also got plenty of fiber, vitamin C, folic acid, niacin, thiamine, magnesium, and potassium.
  • Radish is an excellent source of vitamin C. It’s also rich in calcium, molybdenum, and folic acid.
  • Sweet Potatoes contain unsurpassed levels of beta-carotene and are also rich in vitamin C, phytonutrients, and fiber.

 

Excited to add more roots to your diet? Here’s a fun, easy

recipe:

 

Roasted Root Vegetables


Prep time: 10 minutes

Cooking time: 25-35 minutes

Serves 4 to 6

  • 1 sweet potato
  • 2 parsnips
  • 2 carrots
  • 2 turnips or 1 large rutabaga
  • 1 daikon radish (or substitute/add in other favorites, like squash)
  • extra virgin olive oil
  • salt and pepper
  • herbs: rosemary, thyme or sage (fresh if possible)

Preheat oven to 375 degrees.

Wash and dice all vegetables into bite-sized cubes.

Place in a large baking dish with sides.

Drizzle with olive oil; mix well to coat each vegetable lightly with oil. Sprinkle with salt, pepper and herbs.

Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.

Tip: Any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.

 

GET EVEN HEALTHIER!

Are you curious about how to choose root vegetables and other nutritious foods

Would you like help being as healthy as you can? Let’s talk! Schedule an initial

complimentary consultation with me today by emailing me at

lynne@lynnecampanaro.com or check out lynnecampanaro.com

 

Get ready to be 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 at lynnecampanaro.com.

 

Are you interested in becoming an Integrative Nutrition Health Coach and starting a

career you’ve always dreamed of? Click here to learn more!

 

Pass this offer on to someone you care about!


Tags:
Lynne

THE SERVING SIZE SECRET

waistline-bow



Hello Friends,

 
Quick Quiz: How many portions are in a

bag of snack-size whole grain crackers? Or a

small bottle of locally- pressed juice? Or a

lunchbox pack of granola bars?

 

Hint: it’s not “one.” Often, the above

products contain two or two-and-a-half

servings per package.

 

Can YOU Eat Just One?

Sure, you could go ahead and enjoy just half the bag, but are you really going to do

that? Don’t beat yourself up if the answer is no: If you place food in front of most

people, they tend to eat it all. It’s just the way we’re wired.

 

The Perils of Supersizing

Eating too much food in one sitting is hard on your body. Here’s why:

  • Food is intended to be spread throughout the day. Overdosing on too much food at one time causes pain, upset, and sluggish digestion. A surge of glucose is released into your blood. Your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose. This can make you feel spacey, weak, irritable, or headachy.
  • Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress.
  • When your blood sugar levels finally plummet, you experience wicked cravings for more food—specifically simple carbs or sweets.
  • Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.

 

5 Tips to Kick Portion Distortion:

  • Don’t over order – go for salads, soups, and appetizers, which are typically more reasonably sized than entrees.
  • Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized.
  • Chew well to aid digestion and give your brain time to register you’re full before you overeat.
  • Get enough water. Often we mistake thirst for hunger.
  • Carry your own snacks. Stock up on snack-sized containers and fill them with baby carrots, air-popped, popcorn, salmon jerky, or nuts.

Let me know what snacks you will start making handy in the comments

 

xoxo, Lynne

  

GET EVEN HEALTHIER!
Are you curious about how easy-to-make changes (such as chewing your food more

thoroughly) can make a big difference in your health? Would you like help in making

healthier food choices? Let’s talk! Schedule a complimentary health coaching

consultation with me today!

 

Get ready to be fit and take back your power from the damaging diet industry! 

Click here for a free copy of 14 Loving Ways To Nourish Your Soul and learn more

about my unique approach to health coaching at lynnecampanaro.com.

 

Are you interested in becoming an Integrative Nutrition Health Coach and starting a

career you’ve always dreamed of? Click here to learn more!

 



 


Tags:
Lynne

Be Intentional! Let's make it happen!

 

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 will see it often. Another option for the tech-y is to use an online broad like Pinterest or Trello 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.

 

xo,

Lynne


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Lynne

Sweet Kabocha Squash Soup

 



Prep Time
About a 1/2 hour to 40 minutes

Notes
 
With the fall weather here, I have been playing with hearty squash and gourds. It is such a fabulous healthy comfort food. I found this recipe in The Kind Diet by Alicia Silverstone. I had to share it because it is so simple, delicious, and good for you. Alicia says, it soothes the digestion process. 

If you prefer, you can easily use butternut squash. Sometimes it is easier to find butternut squash and if you want to make prep time even shorter, most grocery stores have butternut squash already cubed. Also, if you would like, use an herb beside parsley. Like cilantro, basil, chives, or thyme. I have sprinkled basil on for an added pop of unique flavor. 

 
Cooking Time
1/2 hour

Yields
3 to 4 servings


Ingredients
 

4 cups of kabocha squash, peeled and cut into 2" cubes

3 1/2 cups of water

2 pinches of fine sea salt

Minced fresh parsley

 
Directions
 

Place the squash in a saucepan with 3 1/2 cups of water. Bring to boil, and add a pinch of salt. Cover, lower the heat and simmer for 15 minutes until the squash is soft. Mash the squash with a potato masher, or blend with a handheld blender, right in the pot. Add another pinch of salt, and simmer for 7 to 10 minutes longer. Serve the soup hot with a sprinkle of parsley on top.

 



 


Tags:
Lynne

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 advantage 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.

Let me know if that analogy just hit me in the head, like a big AHA moment. Is it much clearer know? Let me know in the comments below or anything else you may think or have a question about. 

So long, for now, my friends :)

 


 


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