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.

 


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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.

 

 


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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!


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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!

 



 


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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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