Lynne

Tips For A Happy Holiday Belly


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IT'S ALMOST THE MOST WONDERFUL (er, unhealthy) time of the year. But honestly, the GOOD NEWS is the effects of holiday indulgences – particularly in regard to weight gain – tend to be quite exaggerated.  

In actuality, a 2016 study published in The New England Journal of Medicine found that the average American gains 1.3 pounds in the 10 days following Christmas. Even more so, a previous study found that the average person only gains 0.8 pounds between mid-November to mid-January. Thank goodness it is considerably less than the 5 pounds we hear about.

But keep in mind, very soon there will be all these delicious treats everywhere we turn and in spite of our best efforts to keep food indulgences to a minimum, there are times when we find it's nearly impossible to resist.

AND YOU KNOW WHAT... IT'S OKAY! Just have a plan, since the sort of BAD NEWS is that our temporary lack of constraint... the what feels like the believed 5lb weight gain is actually an upset tummy, bloating, gas, constipation, brain fog, and lethargy. It may be better than weight gain, but still makes for uncomfortableness, added stress, and crankiness. 

But don't despair, remember it will be okay. Here are some natural and inexpensive remedies to keep or jump start your digestive system back into high gear. Just by staying present and turning easily assessable foods into goldmines for the digestive system.

 

First a quick biology lesson.

Our digestive system is an important key to living a long and healthy life. Digestive function is made up of numerous organs working together to break down, absorb, & process nutrients in the food we eat. Without healthy digestion, the body can become malnourished and toxins may build up, leading to degenerative diseases.

 

Mindful Eating
Before anything else, when walking in a minefield of edibles, pick out what really pleases your taste buds and savor it. This will help with only eating until satisfied and not until unbuttoning your jeans is the only thing on your mind.

When you are picking up that third fruit tartlet, think about why you have to have it. Is it scarcity thinking? This will not be here next month. Is it stress? If I have to replace one more bulb in this string of lights, I'll scream. Is it loneliness? Holidays just aren't the same without a past loved one. 

 

Herbal Elixir

Warm and soothing caffeine-free herbal teas can reduce an uncomfortable, bloated system. These medicinal leaves become digestive support upon contact.

Peppermint - Used for centuries to ease dissipation of gas and indigestion.

Chamomile - With anti-inflammatory and anti-spasmodic properties, the calming effects of this tea also help relieve stress, which is often linked to digestive problems.

Lemongrass - Soothes the digestive system and calms the nerves.

 

Go Green

Green juices are packed with nutrition and enables the release of stored toxins throughout the system. Green juices can cleanse your digestive system, helping to move things along while providing an extra dose of readily available nutrients. Energizing for the body and brain. 

Start with vegetables that are gentle on your system like celery and cucumbers, adding a little apple to sweeten things up.

Warning, be careful not to overload a healthy green juice with too many sugary fruits/ingredients. Stay on the low glycemic scale. 

 

Natural Enzymes

Pineapples contain the digestive enzyme bromelain, and papayas contain papain.

These natural enzymes support the digestive system in breaking down and absorbing nutrients from the foods we eat. 

Consuming the fresh juice from these fruits can help relieve gas, upset stomach and occasional constipation and diarrhea.


Pucker Up
Lemon activates the liver to release toxins and helps to cleanse and move any roughage that stays behind in the intestines.

Mix half of a juiced lemon with eight ounces of warm water. Drink upon waking on an empty stomach.


Spice It Up
Ginger stimulates digestion by speeding up the movement of food from the stomach into the small intestine. 

Widely used all over the world for many digestive disturbances, ginger has been found to soothe the digestive lining and balance gastric juices, making it a great remedy for overeating.

Peel and slice a two-inch piece of fresh ginger. Add to three cups of boiling water. Brew for five minutes, strain and sip the tea slowly. You may add some natural sweetener to taste.


Naturally Fermented
Naturally high in probiotics, foods such as raw sauerkraut provide beneficial enzymes that increase the digestibility of any food. This enhances lactic acid which in turn promotes the growth of healthy flora throughout the intestines as well as preventing the growth of harmful bacteria and increasing nutrient absorption.

 

If we start now, with practicing mindfulness and using herbs & whole foods to support the natural detoxification organs of our body we will feel like an angel gracefully floating through the holiday season and be comfortable in our skin and cute festive clothes.

Even though the temptation to indulge may be more likely to occur during the holidays, these simple, natural remedies can promote healthy digestion any time of the year.



 

Do you have any of your own natural remedies or tips for managing seasonal overindulgences? I'd love to hear from you! Please click here to leave a comment. Be sure to share with your friends. 

 



 

How would you like to feel be in control during this holiday season? Let’s talk! Schedule an initial complimentary consultation with me today by emailing me at lynne@lynnecampanaro.com or click below to learn more about my unique approach to Living Truly Healthy, Fit & Happy.

 



 

 


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Lynne

We're Rooting For Variety

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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

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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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