Lynne

 
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. 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 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 far back in the closet. Sometimes, things may get blown out of proportion, but being in tune 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?

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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 a added pop of unique flavor. 

 
Cooking Time
1/2 hour

Yields
3 to 4 servings


Ingredients
 

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

3 1/2 cups of water

2 pinches of fine sea salt

Minced fresh parsley

 
Directions
 

Place the squash in a sauce pan 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.

 

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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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Lynne

Don't Fret, You Can Still Eat Pasta

If pasta is one of your favorites, don't fret! It can still be eaten without worry. We just need to switch things up a bit, so we are not eating empty calories. Instead of white overly processed pastas, which are made from refined wheat flour and has had most of its fiber and other nutrients removed, use whole-grain pastas. They have their fiber intact and will consequently help keep you feeling full longer. Today there are many varieties of healthy whole-wheat, whole-grain, or spelt pastas, or one of the newer gluten-free varieties made from brown rice, corn, or quinoa to try.

Here are some delicious ways to prepare your favorite pasta dishes the True Healthy Happy Living way:

On the South Beach Diet, they suggest on Phase 1, which is a very low carb to no carb phase, is to have a non carb spaghetti meal. They do a "friendly" swap. Exchange pasta for a small spaghetti squash. Cut it in half, remove the seeds, microwave or bake it, then use a fork to scrape out the “spaghetti-like” strands. Serve with tomato sauce or steamed vegetables and a little freshly grated Parmesan. I love to use my veggetti and spiralize zucchini and do the same as above or I make a shrimp scampi over zoodles (spiraled zucchini). So delicious and my significant other even raved about it. 

If you are not fully voiding carbs, go for healthy pastas. Purchase a whole-wheat or whole-grain pasta and the other above suggestions at the supermarket. You can find many styles of whole-wheat or whole-grain pasta, including penne, rigatoni, spaghetti, lasagna, linguine, fettuccine, and elbow macaroni in most supermarkets. Look for brands with 3 grams or more of fiber per serving and stick with 1/2 cup cooked as a healthy portion. If you are a homemade sort of person feel free to make your own whole grain pastas. There are many recipes on the internet. Check this whole-wheat spinach pasta recipe. http://www.blendtec.com/recipes/whole-wheat-spinach-pasta

Choose the right add-ins and your healthy pasta can be even more nutritious. Toss in some tasty vegetables. Choose what’s freshest at the market. Low fat cheeses, such as part-skim mozzarella or reduced-fat goat, or use freshly grated Parmesan, Romano, or Asiago. You can also mix a a tablespoon of part-skim ricotta into your sauce for a creamier texture. Or a lean protein, such as turkey meatballs, shrimp or other shellfish, or grilled chicken or turkey breast, are all healthy choices.

Stick with tomato, pesto, or other vegetable or herb-based sauces. Make your own tomato sauce, using fresh tomatoes or tomato purée, tomato paste, extra-virgin olive oil, fresh or dried basil, oregano, and freshly ground black pepper. Maybe a pinch of red pepper flakes. Or, if you prefer to purchase canned or jarred tomato sauce or the other suggested sauces at the supermarket, be sure to choose reduced-sodium varieties with a minimum amount of added sugar (ideally 3 grams of sugar, or less, per serving). And as always, go for products without artificial ingredients and preservatives.

Do you have any other suggestions? Let me know in the comments below.



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Lynne

WHAT IS REAL BEAUTY TO YOU



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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." Then watch these videos attached that I love. One is a full blown photoshopping edit to a model to make her look "picture perfect". The other, Jean Killbourne 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, workout, and 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 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.

Next time you wish you were as beautiful as Jennifer Anniston, Jennifer Lawrence, or Emma Watson, remember, you are! You are all beautiful. No matter what you look like or where you stand in life. Beauty is living in your authentic truth, taking care of yourself, being strong, brave, altruistic, and going after your dream.

What is beauty to you? Tell me in the comments below.

 
Mind-Blowing 'Body Evolution' Video Dramatically Alters Woman's Body With Photoshop

Killing Us Softly 4 - Trailer [Featuring Jean Kilbourne]
















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