Nutritional Health and Life Coaching Sessions

Nutritional Health and Life Coaching Sessions at Deb’s Healthy Plate aka Metamorphosis Body Mind Spirit
Private and confidential sessions are held at my home/office in Shelton, CT. Each session is one hour dedicated to you. I help my clients manage weight (loss or gain), Thyroid Management and Diabetes Management.
The cost of each one hour session is $80. As an option I can also prepare meals for you or you and your family based on your individual health needs. The meals are only $15 each per meal if you are paying for Nutritional Health and Life Coaching Services. A half sheet pan which will feed a family of 6 is $50 to $65.

It’s not just about the food. What’s eating you? How are your relationships? Home environment? Spirituality? Career/ Confidence? Home Cooking? Physical Activity? Social Life? I will help you achieve your Metamorphosis- Body, Mind and Spirit.

Schedule an appointment TODAY! Feeling healthy and feeling good about your self is not a luxury. It’s an absolute necessity!!

Nutritional Health and Life Coaching Sessions in my home/office in Shelton or yours.  Schedule an appointment TODAY!  203-929-9414 debshealthyplate@gmail.com

Nutritional Health and Life Coaching Sessions in my home/office in Shelton or yours. Schedule an appointment TODAY! 203-929-9414 debshealthyplate@gmail.com

To your vibrant health and happiness!
Debbie Barbiero,
Certified Nutritional Health and Life Coach, AADP
203-929-9414 debshealthyplate@gmail.com

These are some of the symptoms you or someone you love may be battling with a thyroid disorder

These are some of the symptoms you or someone you love may be battling with a thyroid disorder

Healthy Cooking Classes and Other Class Options

Click on this link to purchase my latest EBook loaded with delicious and healthier recipes the whole family will love.
I offer one hour to 90 minutes cooking classes.  You can either tell me what you would like to learn how to prepare or I have several different healthy recipes that we will make together in my home. I can also travel to you. (add $15 for travel) I supply all the ingredients. If you are not local we can do the cooking classes via Skype. We will make it together and I will tell you what to purchase or have available in advance.:  debbie.barbiero1

I will prepare a 4 Course Meal for you in your home or mine and I even clean the mess.

I will prepare a 4 Course Meal for you in your home or mine and I even clean the mess.

When you arrive I will have the recipe printed out for you and all of the ingredients out and ready.  Some of the recipes that I have taught my clients are:  personal pizzas, tacos, brown rice pudding, garlicky asparagus with pasta, turkey vegetable chili, ratatouille, soups, quiche, granola, smoothies, chicken with mushrooms in a wine sauce, mango chicken, cheesy macaroni primavera, pasta with sauce and meatballs, shrimp scampi and so much more. Gluten-free, Vegan and Paleo diets available.

In addition to your personalized cooking class with each session you will learn valuable nutrition information that will improve your health and the health of your family.
Meals Prepared for YOU or a half sheet pan for you and your family
Choose any of the meals listed above or ask me for something else. If you are a client for Nutritional Coaching you will see the discounted rate below with Pay Pay. I also take credit card payment with SQUARE reader by phone or when you pick up your meal. I also accept cash and check

http://www.facebook.com/metamorphosisbodymindspirit
Are you ready to begin you metamorphosis ~ body, mind and spirit?  Register for Healthy Cooking Classes. 
Please call  Debbie 203-929-9414 or email me at debshealthyplate@gmail.com

From Birthday Party to Bachelorette Party or Girl Scouts

From Birthday Party to Bachelorette Party or Girl Scouts

Couples Cooking Class Date Night Girls Night Out Bachelorette Party Birthday Party Cooking Class

Couples Cooking Class
Date Night
Girls Night Out
Bachelorette Party
Birthday Party Cooking Class

Group Weigh-Less Program and Group Diabesity Classes

When: Group Classes-A group of 2 or more people (Inflammation, Thyroid Management, Weight Loss, Healthier Cooking)
Where: Metamorphosis Body Mind Spirit/Deb’s Healthy Plate 32 Woodfield Dr. Shelton, CT 06484 Contact me to reserve your seat debshealthyplate@gmail.com

Do you feel the best you have ever felt in your life?

If the answer is “No!” Now, is the time to get off that sofa or out of that mental mind block and commit to improving your health and life once and for all while YOU CAN.

Are you overweight?
Has your doctor told you your blood sugar is a little high?
Do you crave sugar and refined carbohydrates?
Do you have high blood pressure?
Do you have a family history of diabetes, heart disease, or obesity?

If you answered yes to any of these questions, you will benefit from the class I am offering. You may choose one on one sessions with me privately or begin a Group Class. We will meet every 2 weeks at my home, 32 Woodfield Dr. Shelton, CT or yours with a schedule that works for both of us. The program will include 7 one hour sessions which you can continue if you choose to. I also do workshops at schools and libraries.

The cost of the Group Class is $30.00 per person for each one hour class (a total of $210.00 per person for the 7 session program)

The latest research show that insulin imbalance is the major cause of weight issues and diabetes, as well as heart disease, cancer, dementia, and most other diseases. You may have it and not know it. In fact, more than 100 million Americans suffer from diabesity, the spectrum of imbalance ranging from mild insulin resistance to prediabetes to full blown type 2 diabetes. By 2020 it will affect 1 in 2 Americans, 90 % of whom will not be diagnosed. Fortunately, diabesity is reversible.” Dr. Mark Hyman

I am offering a scientifically based program for rebalancing insulin and blood sugar levels that I learned from Dr. Mark Hyman. Dr. Hyman was co-medical director of Canyon Ranch for almost ten years and is now the chairman of the Institute for Functional Medicine and founder and medical director of the UltraWellness Center. He is the New York Times best selling author of Ultra Metabolism, the UltraMind Solution and several other best selling books. He was also one of my teachers at the Institute for Integrative Nutrition. The next ebook he is writing will include one of my recipes and my website. I am honored to have my recipe included in one of his books.

Your program will include:

ultimate nutrition
regulated hormones
reduced inflammation
improved digestion
maximum detoxification
better energy metabolism
stress reducing strategies
group support
handouts
meal ideas

Instead of going on a diet, how about learning how to eat healthier for a lifetime!  Diets Don’t Work!  They have a beginning and an end.  You say, “I’m going to lose weight to fit into this prom dress, or so I look great at someone’s wedding, or so I can wear a bathing suit for my vacation”. Then what? 

I have put on a few pounds over the holiday season myself.  We are going to get back on track together!  We will meet weekly in my home (32 Woodfield Dr. Shelton, CT  06484). Or you can get a group together(3 or mor people) and I will come to your home or office.

Group Weigh-Less Program for 2012

Choose 4 or 8 one hour Group Sessions

Gift Certificates are available upon request.

Your Program will Include:

  • One hour class each Session
  • Newsletters and email support
  • Access to a lending library of health and wellness books
  • A Cooking Class – (Optional)
  • A Class on Juicing (Optional)
  • One group exercise class fir each session (0ptional)
  • Group Weight Loss Support every week
  • Stress Management Class
  • Understanding and Reducing Cravings
  • Goal Setting
  • Nutrition Education
  • Healthy Meal Ideas
  • YOU WILL BE EATING REAL FOOD, NOT DIET FOOD!
  • Balance in Your Life and your family.

  • Group Sessions




    Contact me to find a date and time that works for you and me. debbie@metamorphosisbodymindspirit.com 203-929-9414

 

Healthy relationships, a fulfilling career, regular physical activity and a spiritual practice are essential forms of nourishment. When these “Primary Foods” are balanced, what you eat becomes secondary.

Are you ready to begin YOUR ‘METAMORPHOSIS ~ Body, Mind and Spirit’?

I have lost more than 60 pounds and kept it off for almost 20 years. I am managing my Hashimoto’s disease (auto-immune disease) and I feel better than I did when I was in my 30s. I am in my 50s and I feel vibrant!

I will accompany you on your journey to transformation. Through my highly energetic and motivational style, I support my clients and their families on their journey to health, confidence and happiness. I work with stressed out people that are overwhelmed by destructive habits of insecurity-habits that generate anxiety, stress and mindless eating. I work with families that are struggling with weight and many with auto-immune diseases. I will help you with eye opening strategies that are effective and healthy alternatives. Time to clean out your kitchen? Improve you and your family’s health?

Your journey to health, confidence and happiness can start NOW with looking at your lifestyle, learning to read nutrition labels, cooking healthy meals, choosing healthier take-out meals, reducing sugar cravings-even with your busy schedule!

 

 

Gift Certificates are available which would make a wonderful gift idea!

Don’t let the scale make or break your day. Weigh in is totally optional. I have it available but you are not required to step on it.

debbiebarbiero@yahoo.com  debbie@metamorphosisbodymindspirit.com or call 203-929-9414 to register.

Sample Meal Ideas

Breakfast:   whole grain cereal, 8 oz skim milk or unsweetened almond milk berries and a 4 oz glass of homemade apple or berry juice

Lunch:  Mixed bean salad with chopped tomatoes, half an avocado, walnuts, cucumbers, peppers and olive oil and balsamic vinegar for dressing

Dinner:  Grilled chicken or fish such as wild caught salmon served with lightly steamed asparagus or other green vegetable drizzled w/olive or grapeseed oil and fresh lemon juice and a salad

If you have a gluten intolerance or other special dietary needs, I have some meal ideas for you too!

We have turned the pages to a new year.  A new year means a fresh start, a new beginning.  Every day is an opportunity to start over.  I am here to help you.  When we are not together for a session you can email me for support.  I am here for you.

Warm hugs,

Debbie

www.metamorphosisbodymindspirit.com

Book Reading and Signing

Deb's Healthy Plate CB Printed
You are invited to my first Book Reading and Signing of Deb’s Healthy Plate Cookbook–Reclaim Your Health Body, Mind and Spirit
Where: Metamorphosis Body, Mind Spirit
32 Woodfield Dr.
Shelton, CT
When: Saturday, August 2, 2014 from 2:00 to 5:00
RSVP: debbiebarbiero@yahoo.com or call 203-929-9414

Nutritional Health and Life Coaching

Premium Program
* one hour sessions
* a healthy meal with every session prepared by me (Optional)
* health, nutrition and life coaching
* goal setting and accountability
* 1 cooking class (optional)
* 1 Whole Foods Store Tour (optional)
* email support between sessions as needed
* meal ideas
* newsletters
* goal setting and accountability
* bring a guest to one session FREE
* discount on group classes

I accept cash, check and credit card (I use SQUARE)

Metamorphosis Body Mind Spirit/Deb’s Healthy Plate–Debbie Barbiero, Certified Health/Nutrition/Life Coach, AADP
debshealthyplate@gmail.com

Happy Valentine’s Day. I love you!

Happy Valentines Day I LOVE YOU!
It’s bizarre that the produce manager is more important to my children’s health than the pediatrician.”
~Meryl Streep

My clients often hear me say, “Eat a rainbow of vegetables every day. Every color of fruit and vegetables has different nutrients and health benefits.”
If the only vegetable you eat is broccoli, bravo! At least you are eating a vegetable. However, you are depriving your beautiful body of so many more vitamins and minerals that can reduce the risk of many cancers, help you with weight loss, give you more energy, lower your cholesterol and blood pressure and so much more.

The majority of people know that eating five servings of fruits and vegetables a day is very important. But, for optimum health we need to strive for closer to 9 servings of fruits and vegetables daily. Sounds crazy, right?

* * *

Fruits and vegetables are so important to our health because they are whole foods, created by nature, that are rich in a large amount of nutrients. The processed foods that we often eat, can never compare to the health benefits from strawberries or broccoli, which have fiber, vitamins, and enzymes built right in.

Eating plenty of healthy vegetables and fruits helps prevent heart disease and strokes, diverticulitis, control your blood pressure, prevent some types of cancers, and guards against cataract and macular degeneration or vision loss.

The phrase “eating a rainbow” of fruits and vegetables is a simple way of remembering to get as much color variety in your diet as possible, so that you can maximize your intake of a broad range of nutrients. The colors of fruits and vegetables are a small clue as to what vitamins and nutrients are included. By getting a variety of different colored fruits and vegetables, your are guaranteeing a variety of different essential vitamins and minerals.

Potatoes are really not counted as a vegetable. They are mostly a starch and for optimum health we should eat them only in small amounts.

Red Fruits and Vegetables
Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support joint tissue in arthritis cases.

Orange and Yellow fruits and vegetables
Contain beta carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macular degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.

Green vegetables and Fruit
Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.

Blue and purple fruits and vegetables
Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.

White fruits and vegetables
Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.

Resource: Disabled World – Disability News for all the Family

Join me for a cooking class! Class size is limited so please register early. I am offering 3 dates:
Wednesday, April 10, 2013 @ 6:30 PM
Sunday, April 14, 2013 @ 2:00 PM
Sunday, April 21, 2013 @ 2:00 PM

I will serve wine, water and tea and an entree. I will show you how it is prepared and you will eat a healthy meal.
The cost is only $20.00 per person. Mail checks to: Debbie Barbiero 32 Woodfield Dr. Shelton, CT 06484
If you have any questions or special requests email me: debbiebarbiero@yahoo.com

Testimonials

“Dear Debbie, It was such a pleasure and so helpful to work with you as my nutrition/health coach this summer. I’ve always had questions about how the food I eat affects me, how my metabolism has changed in the last 5-10 years, and what were the best steps to get me started on a new path to lose weight permanently and feel better physically. I’ve had joint pain for years. When I heard that you could handle such conditions as Lupus and Hashimoto’s Disease for you and your daughter, I knew you were the one to come to. You’ve answered all my questions and more.

I now have a really usable list of foods that are good for me as well as a list of foods to avoid (and boy do I notice when/if I eat some of the wrong foods!) I’m really more in tune to eating healthy and it’s more than just “I should”, it’s become a new mindset for me for life.

Thanks for helping me make this huge transition. I’m down 15 pounds already and my joints feel better, my energy is up, and I’m really committed to staying with this for the long haul.

I have and will continue to recommend you to others. It was fun to take this journey with my sister. Now we have all new things to talk about!”
Thanks again,
Monica Leggett”

“I want to thank you for all your help in being my life coach it was a great experience.
Well, for starters I calculate that I lost about 28 lbs and I am in the process of revamping my wardrobe, now most of my pants are simply too big for me. Actually to think of it , that’s not a bad feeling.

Well, I have seen all the changes and intelligent choices I have made and I see and feel the results.
I pretty much eliminated a lot of my bad food choices and had focused on eating what is healthy.
I guess the 28 pound loss is testimony to that . In addition I feel and have so much more energy and and-overall positive attitude.
I also found under your guidance I have began eating smaller more nutritional meals and have begun to also eat a variety of different foods that previously I would never have tried.

Well again Debbie I want to thank you for all your help and I look forward to losing more weight and enjoying a more energetic and healthy life style.”
Regards
Glenn, New Britain, CT
“PS. I also found out that by eating more nutritious food I am not as hungry as often. And that is a good thing!”

“When Debbie began her Health and Life Coaching business, I decided to meet with her for a consultation and joined her 6 Month Program. I discovered she could really steer me in the right direction. Debbie got me on track with whole foods and supplements that support a healthy thyroid. Additionally, by explaining some irregular symptoms regarding my stomach, she realized that certain foods and products that contain gluten could be causing the issues. She has helped me feel great and has taught me how to think about the foods and products I use every day. Her positive attitude, willingness to focus on the individual and persistence to pin point the proper food for your mind and body is very inspiring! Thank you Deb.”

Sally Carter-Stratford, CT

Ravioli with Tomato Vegetable Sauce
Ingredients:
2-3 cloves of garlic peeled
1 carrot, peeled
1 onion, peeled
1 zucchini ,ends cut off
optional: 1/2 cup red wine
2 cans tomatoes or 8 vine ripened tomatoes
a handful of fresh parsley
a handful of fresh basil
1 Tbsp grape seed oil
optional: Season with crushed red pepper flakes and sea salt

Directions:
Use a food processor and chop or puree garlic, onions, zucchini and carrot. Saute the pureed vegetables in 1 Tbsp grape seed oil. If you are adding the wine stir it into the vegetable mixture and simmer for about 5 minutes. Crush the tomatoes in food processor with the parsley and basil. Add the tomato, parsley and basil to the sauteed vegetables stirring often. Simmer for two or more hours. Optional: season with crushed pepper corns and sea salt. You can substitute or include any vegetables of your choice. I love to include eggplant and onions or peppers, onions and mushrooms.

Sneak a little healthy in your day. Add vegetables to every meal.
Add broccoli, zucchini, onions, spinach, peppers or mushrooms to your scrambled eggs or omelet.
If you are having a sandwich or tacos add pickles, onions, peppers, sauteed mushrooms, leafy greens, tomatoes, etc
Having a baked potato, pasta or rice? Add some chopped vegetables
Add extra vegetables to canned soup or your homemade soup or stew

Is there a topic you would like me to talk about in a newsletter? Send me a email debbiebarbiero@yahoo.com

Happy Valentines Day!
I am here for you to guide you to your own Metamorphosis~Body, Mind and Spirit
Make the time to love yourself. You deserve to be healthy and to have energy

When was the last time your doctor spent an hour with you?

I am a Certified Nutritional Health Coach

Your personalized program will radically improve your health and happiness. Together, we will explore concerns specific to you and your body and discover the tools you need for a lifetime of balance. The above picture is my office where we will enjoy our one on one sessions together if you are able to come to my office. I also coach via phone and Skype. I will mail all of the materials to you and we will have our verbal coaching sessions weekly or biweekly.

Could one conversation change your life? Yes! Let me sit down with you for one hour and we will discuss your unique situation in depth and determine how I can help you reach your personal goals.

I offer 3, 6 and 12 one hour sessions. You choose to meet weekly, bi-weekly or monthly. If you have a vacation in between that is fine we work around it and you still get 3, 6 or 12 sessions either way.

You can come to me at my home office in Shelton, CT or I could come to you if it is not further than 30 miles travel for me. We could also have the sessions over the phone (203-929-9414) or Skype debbie.barbiero1.
Group sessions of 4 or more are also available.

You Will…

•Set and accomplish goals
•Explore new foods
•Understand and reduce cravings
•Increase energy
•Feel better in your body
•Improve personal relationships

No one diet works for everyone. I will guide you to find the food and lifestyle choices that best support you. I will also help you to make gradual, lifelong changes that enable you to reach your current and future health goals.

Your Program includes….

•3 (Basic), 6 (Intermediate), or 12 (Premium) one hour sessions (weekly, bi-weekly or monthly-your choice)
•E-mail support between sessions (as needed)
•Monthly Newsletter
•Handouts (Diet plan, nutritional information, recipes, etc.)
•Goal setting and accountability with support
•Access to a lending library of health and wellness books
•If we are meeting in person, I also make you something healthy to eat with each Premium Session (12).

I practice a holistic approach to nutrition, which means that I look at how all areas of your life are connected. Does stress at your job or in your relationship cause you to overeat? Does lack of sleep or low energy prevent you from exercising? As we work together, we look at how all parts of your life affect the whole. Did your Dr. say, “You need to lose weight.” You say “OK, HOW?” I can help with that. Did your Dr. tell you that you have thyroid issues, gluten-intolerance, hypoglycemia, diabetes, etc.? I can help you manage them.
I am the HOW to your WHAT NOW!?

Services

• Nutritional Health Coaching (Group or Individual)
• Weigh Less Program
• Group Diabesity Program (7 one hour sessions)
• Cooking Classes
• Juicing Classes / Juicing Parties / Juices to go for pickup or delivery
• Stress Management
• Healthy and Nutritious meals to go upon request for today or for your freezer. No chemicals or preservatives. Home cooking
•Corporate workshops (Invite me to your office, get the employees together for about 45 minutes for one session or a series of health and wellness sessions) Improved health = imprived attendance at work.

Contact me:
www.metamorphosisbodymindspirit.com
www.debshealthyplate.com
or email me debbiebarbiero@yahoo.com

Debbie Barbiero
32 Woodfield Dr.
Shelton, CT 06484

203-929-9414
Skype: debbie.barbiero1

Before Now
I have lost over 60 pounds and kept it off for almost 20 years. I am also managing Hashimoto’s Disease (an auto immune disease of the thyroid) and living a vibrant life.
I recently had my bloodwork and visit to my Endocrynologist. My cholesterol is down another 10 points with no help from medication.

Gift Certificates are also available.

Give yourself or someone you really care about

the gift of improved health and healing–body, mind and spirit!

* Weight Loss * Thyroid * Diabetes

To your vibrant health!

Thank you for making the time to read my newsletters. I hope you have found something helpful.

Debbie Barbiero, Certified Holistic Nutritional Health Coach, AADP

Chocolate Is Actually a Healthy Treat

Chocolate Is Actually Healthy Treat

Most people love chocolate. Some even confess to being a chocaholic. Some cultures claimed that consuming chocolate instilled faith, health, strength and sexual passion. Way back before our time chocolate was an indulgence only for royalty. Now we can find it everywhere and added to anything. In order to get health benefits from chocolate choose at least 70% or higher cocoa. Dark chocolate (as opposed to milk or white chocolate) has healthy flavonoids similar to those found in tea, red wine, fruits, and vegetables. Studies have shown that dark chocolate can improve blood vessel flow and may improve blood sugar and insulin sensitivity to help reduce the risk of diabetes. But be careful, chocolate candy has a high amount of saturated fat and sugar, so enjoy a small portion of as part of your healthy diet.

Rosemary, sage, oregano and thyme contain antioxidants.
Fresh Herbs
Instead of adding salt and extra fat to your foods rub some fresh herbs on your chicken, salmon, pork, fresh vegetables and sauces. Dried herbs that you buy in jars in the super market are good but the better choice is always fresh herbs. You can find them in most supermarkets with the fresh vegetables.
If you’d like to start a nice healthy hobby, plant your own herb. You can start them from seeds or purchase them from a local farm or greenhouse. I have some fresh rosemary and basil growing inside. Last summer I had my first herb garden outside. It’s a great feeling to go outside and see them grow. You just brush against them and they thank you with a beautiful scent.

Contact me for a Complete Health History Consultation. I will help you lower your cholesterol and blood pressure. Together we will discover the foods that are best for your health. With my program you will have more energy, reduce cravings, find more balance in your life and enjoy the time dedicated to you and your own personal health concerns. Check out my website for testimonials.
Some other foods that are good for your heart:
Black Beans

Black beans are packed with heart-healthy nutrients including folate, antioxidants, magnesium for lowering blood pressure, and fiber — which helps control both cholesterol and blood sugar levels.

Red Wine and Resveratrol

If you drink alcohol, a little red wine may be a heart-healthy choice. Resveratrol and catechins, two antioxidants in red wine, may protect artery walls. Alcohol can also boost HDL, the good cholesterol. If you don’t normally drink, I am not suggesting that you start. “One persons medicine is another persons poison.”
Don’t have more than one drink a day for women; one to two drinks for men — and talk to your doctor first. Alcohol may cause problems for people taking aspirin and other medications. Too much alcohol hurts the heart. That goes for any food or beverage actually. Sometimes we read or hear something is good for us so we over do it. Pay attention to your portion and how it makes YOU feel. To get the benefits of red wine you could also take a supplement resveratrol.

Salmon is a top food for heart health, it’s rich in the omega-3s EPA and DHA. Omega-3s lower risk of rhythm disorders, which can lead to sudden cardiac death. Salmon also lowers blood triglycerides and reduces inflammation. The American Heart Association recommends two servings of salmon or other oily fish a week.

Tuna is a good source of heart-healthy omega-3s; it costs less than salmon. Albacore (white tuna) contains more omega-3s than other tuna varieties. Some other sources of omega-3s, too: mackerel, herring, lake trout, sardines, and anchovies.

I hope you saved and possibly printed my last newsletter titled “Who Do You Love?” Many of you wrote me emails that you really enjoyed it. Thank you for taking the time to write to me. I love hearing from you.

Something to think about. If you only owned one article of clothing wouldn’t you really take good care of it? Keep it clean. Well, you only have one body. Love it and treat it special. Keep it clean. When you really take good care of your body, it takes really good care of you too. I am so grateful to my body for my improved health. I look forward to helping you reach your health goals too.

Happy Healthy Valentines Day! I Love You and my wish for You is that YOU LOVE YOU Too!

www.metamorphosisbodymindspirit.com>

Some of the information in this newsletter is from WebMD

©2012 Deb’s Healthy Plate | 06484

Soups

This could be a soup or enjoy it over pasta, brown rice, chicken or shrimp

Enjoy an easy delicious soup or sauce.


Roasted Red Roma Tomato Soup

Tomato soup is a familiar and beloved comfort food. In this version, roasting the tomatoes in the oven (or using canned roasted tomatoes) can lessen their acidity and add natural sweetness. The tomatoes blend beautifully and colorfully with the carrots in this recipe, rich in vitamin A and beta-carotene. Drizzling a little bit of pesto in the bowl takes this recipe over the top. Yum!
4 pounds Roma tomatoes, halved (or two 28-ounce cans of roasted tomatoes)
2 TBL grapeseed oil
1 tsp sea salt
1 onion, diced small
3 carrots, scrubbed and diced small
1 garlic clove, smashed and diced small
One cup of vegetable stock, as needed
Pesto drizzle (optional) fresh basil
Variation: You could add leftover grilled shrimp, chicken or a variety of different vegetables.
Preheat oven to 400 degrees. Gently squeeze the tomatoes by hand to remove excess seeds, then put them in a bowl and toss with 1 TBL grapeseed oil and 1/2 tsp sea salt until evenly coated. Place the tomatoes, cut side down, in a single layer on sheet pans and roast for 20-30 minutes, until their skins are just browning and the juices are bubbly. Let cool for five minutes, then lift off the skin with a fork. Skip these steps if you want to instead use two 28-ouunce cans of roasted tomatoes.

Meanwhile, heat the remaining one TBL grapeseed oil in a soup pot over medium heat, then add the onion and a pinch of salt and saute until golden, about four minutes. Add the carrots, garlic and 1/4 tsp salt and continue to saute until the carrots are tender, about five minutes.

In a blender, puree the tomatoes with their juice and the carrot mixture until smooth. Add broth as needed. Taste and add additional salt if needed. Divide into bowls, drizzle pesto over and enjoy!

Recipe from Rebecca Katz’s “The Cancer-Fighting Kitchen” cookbook with my variations

VEGETABLE SOUP

This recipe calls for Miso. Some of you may never have hear of it so I will tell you all little about it first. You can find it in a health food store (Whole Foods, Natures Way, etc) It comes in a bag. Brown or amber fermented flavoring paste made from soy or other beans, grains, and sea salt. Buy unpasteurized (for live enzymes to aid digestion). Add to soups, stew, sauces, or dressings. It renews intestinal flora, alkalanizes the blood, helps cleanse nicotine and radioactive substances from the body.

Vegetable soups can be made with 2-3 vegetables, water, stock, and a dash of tamari, miso, or herbs. The secret? Boil the water or stock first, to keep the vegetables from getting soggy. Add the harder vegetables (roots, winter squash, stems) and cook until almost soft. Then add the light ones (greens, celery, cauliflower, broccoli tops). Simmer until just crunchy or tender. If you cook the vegetables too long where they become mushy, you are also cooking out some of the nutrients. Flavor to taste, and garnish with parsley or green onion, chopped basil, etc.

I love to add chopped tomatoes to my vegetable soup. If you have a tiny piece of leftover London broil or steak or chicken or turkey, chop it up and add it to your soup.

CREAM OF BROCCOLI

  • 5 cups water or stock
  • 1 1/2 cups chopped broccoli
  • 1 small onion diced
  • 1 1/2 cups cooked brown rice or, leftover unflavored oatmeal
  • barley or white miso

Bring water or soup sock to a boil and add diced broccoli stems and onion. Cover and simmer 10 minutes. Put 2 cups of the soup liquid in the blender with rice or oatmeal. Blend until smooth, then return to the pot. Add broccoli tops and simmer until they’re tender. Flavor with miso to taste.

Variations:

  • Mushrooms and Onion
  • Leeks and Carrot
  • Cauliflower and green onion

 

 

Test

Adrenal Fatigue vs Thyroid Dysfunction?

Adrenal Fatigue vs. Thyroid Dysfunction: How to Tell

Posted by Christy Goldfeder on March 4, 2013

If you’re frequently tired, have the blahs, and feel like it’s difficult to keep weight off, you may be experiencing the winter blues if you’re in the Northern Hemisphere. Or it could be a more serious condition.

You might naturally assume your thyroid’s off balance if you have a family history of thyroid issues. However, adrenal exhaustion and thyroid dysfunction are closely linked and frequently mistaken. Some of the symptoms they have in common include extreme fatigue, never feeling well-rested, fuzzy thinking and memory issues, unexplained weight gain, and depression.

Adrenal fatigue and thyroid dysfunction are often confused because imbalances between the adrenals and thyroid are connected between their root origin in the pituitary gland and hypothalamus parts of the brain. These work together to increase and decrease hormones release by the adrenals and thyroid, as well as the sex organs. When one system gets thrown off balance, the other can be disrupted. This makes it more difficult to figure out if it’s adrenal or thyroid imbalance.

So how can you figure out if it’s hypothyroidism or adrenal exhaustion? Here are some telltale signs for both.

The biggest signs pointing to thyroid imbalance include:
•Paleness and dry skin
•Brittle nails
•Cold/heat intolerance (especially when everyone else is comfortable)
•High blood pressure
•Puffiness in the face and extremities

For adrenal fatigue, the biggest signs include:
•Dizziness on standing
•Low blood pressure
•Salt cravings
•Feeling overwhelmed by minor situations

If you feel like you may have either a thyroid imbalance or adrenal exhaustion, you can visit your doctor for specific tests. Adrenal tests may include having your cortisol levels checked or going through an insulin-induced hypoglycemia test to see how your endocrine system reacts. For thyroid issues, standard tests often include testing your levels of thyroid stimulating hormone (TSH), total and free thyroxine (T4), and total and free triiodothryonine (T3).

What if you test negative for both but still feel terrible? Of course, it makes sense to get a second opinion, as blood tests are not foolproof. And while we don’t recommend foregoing medical treatment if it’s necessary, it can be worthwhile to evaluate your food and lifestyle habits to see if you can make changes that will help boost your energy, improve your mood, and clear your thinking.

Some questions to ask yourself: Do you get enough sleep? Is it restful or restless? Are you fitting healthy movement into your life? Are you eating healthy meals at regular times? Do you eat for emotional reasons?

A Health Coach can help you figure out the answers to these questions if you’re uncertain about what you should be eating or how much sleep and exercise you really need to feel good.

As a Nutritional Health Coach, I help my clients manage thyroid disease. I was diagnosed with Hashimoto’s Disease (an auto-immune disease of the thyroid).

I was dealing with the above symptoms and more. My cholesterol was 295! I had pain in my face that went to the back of my head, cold hands and feet, brain fog, forgetfulness and total exhaustion. I have also helped my daughter manage Lupus another auto-immune disease. We are both living a vibrant life now and I look forward to helping you or someone you know “get your healthy back” Contact me for a consultation debbiebarbiero@yahoo.com www.metamorphosisbodymindspirit.com

2012-12-01 A Holiday Season with Less Stress

The holidays can be a joyful time, offering a chance to reconnect with friends and family. But they can also be stressful. You may feel pressure to buy and give gifts. Maybe you are worried about money. The holidays can also be hectic. There never seems to be enough time to get things done.

Here are some ideas that may help:

 

Preparing for the holidays

 

Know your spending limit. Lack of money is one of the biggest causes of stress during the holiday season. This year, set a budget, and don’t spend more than you’ve planned. It’s okay to tell your child that a certain toy costs too much. Don’t buy gifts that you’ll spend the rest of the year trying to pay off. Some children and adults make very longs lists of what they want to receive. Tell them they they have to narrow the list down to 1-2 items. You can’t do it all!

Give something personal. You can show love and caring with any gift that is meaningful and personal. It doesn’t have to cost a lot. Or use words instead of an expensive gift to let people know how important they are to you. Make a phone call or write a note and share your feelings. Make a special meal for someone. Play a game together. Bake something for them. Make a special card and write the things you really love and appreciate about them.

Get organized. Make lists or use an appointment book to keep track of tasks to do and events to attend.

Share the tasks. You don’t have to do everything yourself. Share your “to do” list with others. Spend time with friends and family while you share tasks like decorating, wrapping gifts, and preparing the holiday meal.

Learn to say no. It’s okay to say “no” to events that aren’t important to you. For some of us the “no muscle” is very difficult to use. This will give you more time to say “yes” to events that you do want to attend. Delegate. Some people are just waiting to be asked. Some people are not mind readers. Some need to be directly asked.

Be realistic. Try not to put pressure on yourself to create the perfect holiday for your family. Focus instead on the traditions that make holidays special for you. And remember that just because it’s a holiday, family problems don’t go away. If you have a hard time being around your relatives, it’s okay to set limits on your time at events and visits. Tell them you promised someone else a visit. (They don’t have to know that promise was for you to spend time with yourself).

Large family–everyone choose one person to buy a gift for. Over the years with growing families it is overwhelming trying to buy a gift for everyone. Another idea that my family has made a tradition –draw a name out of a hat. You could do this with friends or at the office too. We write the names on a piece of paper of everyone that will be gathering together on Christmas Eve after our Thanksgiving dinner. Everyone writes their name on their own piece of paper and writes a couple of ideas of what they might like (often gift cards, which is also less stressful). We buy for only the person that we picked out of the hat. Everyone has something to open and we are not buying for 20+ people. A dollar amount is also decided upon in advance.

Grab Bag. Everyone purchase a small gift and wrap it with no name. Everyone pulls a number written on a piece of paper. Person with number 1 chooses a wrapped gift first. Everyone sees what they opened. Number 2 can choose to take the gift away from the person who already opened or select a wrapped present. The person with the highest number actually gets to choose among all the open gifts. Usually these gifts are $5 to $10 each. You decide in advance what you want that $ amount to be.

 

During the holidays

 

  • You may not be able to avoid all stressful situations during the holidays. But you can plan to respond to them in a healthy way.
  • *Take breaks from group activities.
  • Pay attention to your own needs and feelings.
  • Spend a little time by yourself if you can. Meditate, or do some relaxation breathing. Go for a short walk. *Keep a regular sleep, meal, and exercise schedule.
  • Limit your alcohol. If you do drink alcohol or soda, hydrate yourself. For every glass of soda or alcohol also drink a full glass of water. *Taking care of yourself will help you deal with stressful situations during the holidays. Get support if you need it. Holidays can sometimes trigger depression. They can be especially hard if you are already dealing with the death of a loved one or the breakup of a relationship. You may feel embarrassed to ask for help, or you may think that you’ll get over “the blues” on your own. But some people need treatment to get better. Sometime you just need someone to talk to who will listen without judgement. As a Health and Life Coach that is part of what I do. I help you discover other choices for food and lifestyle.

My new website is finally ready for you to see. I am always adding something so feel free to check often and share my link with family and friends. I’d love to hear feedback.

METAMORPHOSIS ~ Body, Mind and Spirit ~ Weigh Less Program__

 

Special Introductory Price Until December 31, 2011 $200.00

8 Group Sessions $25.00 Per Session Per Person

 

If you register after December 31st the rate will be $250.00 for the 8 Session Program.

 

Gift Certificates are available upon request. Treat yourself to something really special or ask for it for your holiday gift. A gift of health, happiness and balance that will benefit your whole family.

 

Program will begin in January 2012. Register early and save $50.00 A couple of classes have begun for those who wanted to start early.

 

I am working on a schedule right now. We will begin the first Session for the New Year:

Saturday, December 10, 2010 from 11:30-12:30

Wednesday ,January 4, 2012 from 6:00-7:00 PM

Thursday, January 5, 2012 from 6:00-7:00 PM

Monday, January 9, 2012 from 5:30-6:30 PM

Tuesday, January 10, 2012 from 6:00-7:00 PM

Saturday, January 14, 2012 from 10:00-11:00 AM

Saturday, January 14, 2012 from 12:00-1:00 PM

 

You choose any of the above date/time that works for you. These dates are all for Session 1 Please register in advance. Class size is limited. Feel free to post this schedule at work and forward to friends and family. The rest of the dates will be announced later. I just want to give you the opportunity to plan ahead for your METAMORPHOSIS~Body, Mind and Spirit.

 

**All 8 Sessions will be held at my home:

32 Woodfield Dr. Shelton, CT 06484 203-929-9414**

 

If any of the above dates do not work for you but you are interested please email me @ debbiebarbiero@yahoo.com debbie@metamorphosisbodymindspirit .com and together we may be able to come up with another date/time.

 

Your Program will Include:

 

One hour class each Session for 8 Sessions

  • Newsletters and email support
  • Access to a lending library of health and wellness books
  • A cooking class
  • A Class on Juicing
  • One group exercise class
  • Group Weight Loss Support every class
  • Stress Management Class
  • Understanding and Reducing Cravings
  • Goal Setting every class
  • Nutrition Education
  • Balance ** The scale is optional.

Healthy relationships, a fulfilling career, regular physical activity and a spiritual practice are essential forms of nourishment. When these “Primary Foods” are balanced, what you eat becomes secondary.

Check out my website for more information about me and what I offer as a Certified Health and Life Coach, AADP

www.metamorphosisbodymindspirit.com

Buckeye Balls

These bite size treats are not so healthy but very delicious and great for the holidays or a special occasion.

Buckeye Balls

1 C of peanut butter or almond butter
1 stick of butter, softened
2 3/4 C of powdered sugar
1/2 C dark chocolate chip morsels
1/2 C chopped nuts (almonds, cashews, walnuts or pecans)
Mix all together and roll into small balls and refrigerate for about 2 hours.
Melt 6oz pkg of chocolate chips.  Once melted dip balls into chocolate halfway and put back into fridge until firm…Enjoy!
These also freeze nicely in an airtight container.  I make a batch with peanut butter and a separate batch with almond butter.