Shelton, CT, USA

Yoga and Nutrition Luncheon

I offer workshops and you can request a workshop in my home/office or yours.  They are informative, relaxing and fun!  I lead a 1 hour discussion on topics such as:  Hormones, Deconstructing Cravings, Stress/Time Management, Nutrition Basics, Nutrition Label Detective, Glorious Greens, Whole Grains, Juicing, etc.  One of my Yoga instructors lead a 1 hour class of Yoga.  Then, I serve you a healthy lunch.  The total cost is $40.00 per person.  Classes are limited to 8 people per workshop.  If you are interested in hosting a workshop in your home or coming to one in my home contact me in Shelton, CT.  203-929-9414

Yoga Has Many Health Benefits

People have been practicing yoga for thousands of years.  Some yoga classes are designed purely for relaxation. But there are styles of yoga that teach you how to move your body in new ways.   Choosing one of these styles offers the greatest health benefits by enabling you to develop your flexibility, strength, and balance.

Yoga Helps You Become More Flexible

When some people think of yoga, they imagine having to stretch like a gymnast or bendy like Gumby. That makes them worry that they’re too old, unfit, or “tight” to do yoga. The truth is you’re never too old to improve flexibility.  I have done yoga classes with 75+ year olds and some of them are more flexible than me.

The series of yoga poses called asanas work by safely stretching your muscles. This releases the lactic acid that builds up with muscle use and causes stiffness, tension, pain, and fatigue. In addition, yoga increases the range of motion in joints. It may also increase lubrication in the joints. The more often you practice yoga, the more flexible your body will become.

Yoga stretches not only your muscles but all of the soft tissues of your body. That includes ligaments, tendons, and the fascia sheath that surrounds your muscles. And no matter your level of yoga, you most likely will see benefits in a very short period of time. In one study, participants had up to 35% improvement in flexibility after only eight weeks of yoga. The greatest gains were in shoulder and trunk flexibility.  I can honestly say my shoulder pain has greatly improved.

Yoga Improves Your Strength

Some styles of yoga, such as ashtanga and power yoga, are more vigorous than others. Practicing one of these styles will help you improve muscle tone.

But even less vigorous styles of yoga, such as Iyengar or hatha, which focuses on less movement and more precise alignment in poses, can provide strength and endurance benefits.

Many of the poses, such as downward dog, upward dog, and the plank pose, build upper-body strength. This becomes crucial as people get older. The standing poses, especially if you hold them for several long breaths, build strength in your hamstrings, quadriceps, and abdominal muscles. Poses that strengthen the lower back include upward dog and the chair pose. When practiced correctly,  many poses build core strength in the deep abdominal muscles.    Many stores sell the videos or you can even borrow one from your local library to practice in the privacy of your own home.  I have even practiced on my ATT Uverse for free.

Yoga Can Help Your Posture

With increased flexibility and strength comes better posture. Most standing and sitting poses develop core strength. That’s because you’re counting on your deep abdominals to support and maintain each pose. With a stronger core, you’re more likely to sit and stand “tall.” Another benefit of yoga is the increased body awareness. This heightened awareness tells you more quickly when you’re slouching or slumping so you can adjust your posture.


Because of the deep, mindful breathing that yoga involves, lung capacity often improves. This can also improve sports performance and endurance. But yoga typically isn’t focused on aerobic fitness the way running or cycling are.

Most forms of yoga emphasize deepening and lengthening your breath. This stimulates the relaxation response — the opposite of the fight-or-flight adrenaline boost of the stress response.

Yoga Helps You Feel Less Stress and More Calm

Even beginners tend to feel less stressed and more relaxed after their first class. Some yoga styles use specific meditation techniques to quiet the constant “mind chatter” that often underlies stress. Other yoga styles depend on deep breathing techniques to focus the mind on the breath. When this happens, the mind calms.

Among yoga’s anti-stress benefits are a host of biochemical responses. For example, there is a decrease in catecholamine, the hormone produced by the adrenal glands in response to stress. Lowering levels of hormone neurotransmitters — dopamine, norepinephrine, and epinephrine — creates a feeling of calm. Some research points to a boost in the hormone oxytocin. This is the so-called “trust” and “bonding” hormone that’s associated with feeling relaxed and connected to others.

Yoga Helps With Concentration and  Improves Your Mood

Almost every yoga student will tell you they feel happier and more contented after class. Recently, researchers have begun exploring the effects of yoga on depression, a benefit that may result from yoga’s boosting oxygen levels to the brain. Yoga is even being studied as an adjunct therapy to relieve symptoms of obsessive-compulsive disorder.

Yoga Even Helps Your Heart

Perhaps one of the most studied areas of the health benefits of yoga is its effect on heart disease. Yoga has long been known to lower blood pressure and slow the heart rate. A slower heart rate can benefit people with high blood pressure, heart disease, and stroke. Yoga was a key component to the heart disease program designed by Dean Ornish, MD. This was the first program to partly reverse heart disease through lifestyle and diet rather than surgery. On a biochemical level, studies point to a possible anti-oxidant effect of yoga. And yoga has been associated with decreased cholesterol and triglyceride levels as well as a boost in immune system function.

Yoga’s Effects on Other Medical Conditions

Medical researchers have been studying the benefits of therapeutic yoga which is also called integrative yoga therapy or IYT.  It is used as a treatment for specific medical conditions, from clinical depression to heart disease.  It also helps relieve asthma symptoms, back pain and arthritis.  Some studies outside of the US have even discovered that yoga helps insomnia and multiple sclerosis.

The only way to be certain of all that yoga can do for you is to try it for yourself and see.


International Association of Yoga Therapists: “Health Benefits of Yoga.”

American Council on Exercise: “ACE Yoga Study.”

Sarley, D. and Sarley, I. The Essentials of Yoga, The Omega Institute and Dell Publishing, 1999. “Doctors study the health benefits of yoga.”

Reviewed by David Kiefer, MD on March 06, 2011

©2005-2007 WebMD, Inc. All rights reserved.

WebMD does not provide medical advice, diagnosis or treatment

I have been taking yoga classes weekly for about 2 years now. I love it! Some days I have gone there with shoulder or back pain and it was feeling so much better when I left.

I do workshops together with a Yoga Instructor. I do a 1 hour talk on a nutrition topic such as: Hormones, Weight Loss, Sugar Cravings, Nutrition Label Detective, Time/Stress Management etc. She teaches one hour of Yoga. I serve a healthy lunch. It is a time for YOU. Everyone loves it!

Yoga Class



Here are a few pictures of some of the group classes doing Yoga.

Life Coaching

What is on your plate of life?

Notice my logo.  It is a beautiful butterfly spawning off of a plate.  The plate represents  The Circle of Life and has 12 sections.  Which areas do you need help with?  Confidence, Education, Career, Finances, Health, Physical Activity, Home Cooking, Home Environment, Relationships, Social Life, Creativity, Spirituality. 

Where do you have imbalances in your life?  As a Life Coach, I can help you manage these Primary Foods.

The butterfly represents your beautiful metamorphosis you will make while working with me as your Health/Nutrition/Life Coach.


Health History Consultation is $50.00 FREE if you become a client it will be applied toward your session fee.

1 one hour session is $125.00
3 one hour sessions are $350.00 ($25.00 savings)
6 one hour sessions are $700.00 ($50.00 savings)
12 one hour sessions are $1,300.00 ($200.00 savings!)

One on One Customized Sessions based on your health history

Group Classes with a minimum of 3 people in the class $32.00 per person for 1 one hour class.
Choose 1, 3, 6 or 12 one hour sessions.
(See Group Weigh-Less Program)

Nutritional Coaching (Weight Loss, Thyroid, Diabetes)

“The more unhealthy foods we put into our bodies the more unhealthy we will become. I will help you choose the healthiest foods for your individual body based on your individual health concerns, blood type, likes and dislikes.

Include fresh lean protein ie. fatty fish (not fried) 2-3 times weekly, nuts, seeds, greens, whole grains...

“Choose fresh local produce that is in season in your area.”]Choose a variety of fresh produce in your daily diet.

If you are local, I make a healthy meal for you with every session.

Healthy Options

Above salad is kale, fresh roasted beets, roasted red pepper slices, red onions and goat cheese.  I made a lemon, garlic and basil dressing in olive oil to drizzle over the top of the salad.  This picture does not have the dressing on it yet.  You could add grilled shrimp, salmon or chicken to this salad.  If you don’t want to experiment with kale, use organic baby spinach.

One on One Customized Sessions based on your health history

You walk into a super market and are lured over to the colorfully advertised boxes that read:  Healthy…Good Source of Fiber or Calcium, Fat Free, Low Fat, Lean, Sugar Free, Energy Bar…. and so many other catchy phrases that make you think they might be a good choice to put in your shopping cart.  Many of those products are what are causing cancer, diabetes, thyroid disorders, ADD. ADHD, mood swings, headaches, weight gain, inflammation, digestive issues and various other maladies.

As a Health/Nutrition/Life Coach  I will help you sort it out and determine what foods really are worth putting in your shopping cart and into your body.  I start off with a Free one on one Health History Consultation with you.  We will discuss your personal health concerns, what you are eating currently and how I can help you. Let’s get started on your metamorphosis body, mind and spirit NOW.

Thyroid disorders are more common in women. For example, women are about 50 times more likely than men to suffer from an underactive thyroid (hypothyroidism). Some scientists theorize that female hormones, such as estrogen, may be a factor in triggering autoimmune conditions, including problems with the thyroid. Men can definitely develop a thyroid disorder too. The thyroid gland is a small gland in your neck that produces hormones that regulate how you use energy. Thyroid hormones influence how your organ systems perform: how fast or how slow they consume oxygen, produce proteins, and respond to other hormones.
Sometimes thyroid glands don’t function properly. If your thyroid gland is underactive, producing less thyroid hormone than normal, you may be diagnosed with hypothyroidism. If your thyroid is overactive, producing more thyroid hormone than normal, it’s called hyperthyroidism.
People with an underactive thyroid gland often gain weight because their thyroid hormones are insufficient and, consequently, the body’s metabolism slows down. This leads to retention of salt and water and fat. People with an overactive thyroid gland often lose weight as their metabolism speeds up.
Symptoms of an underactive thyroid gland are associated with a slowing metabolism. In addition to fatigue and weight gain, symptoms can include depression, constipation, sluggishness, dry skin and dry hair, and muscle cramps. Some people develop an enlarged thyroid, which leads to a swelling in the front of the neck known as a “goiter”
Symptoms of an overactive thyroid gland are generally symptoms of an increased metabolism. These can include weight loss, nervousness or anxiety, irritability, a racing heart, increased bowel movements, sweating, sleeplessness, hand tremors, and muscle weakness.
The most common cause of an overactive thyroid gland is Graves’ disease, an autoimmune disorder that occurs when the immune system attacks the thyroid gland, causing it to produce too much thyroid hormone. An underactive thyroid is most often caused by Hashimoto’s disease, which occurs when the immune system attacks the thyroid gland, causing chronic inflammation and interfering with the production of thyroid hormones.
Hyperthyroidism also can be caused by a thyroid nodule, and hypothyroidism also can be caused by iodine deficiency or problems associated with the pituitary gland

I battle Hashimotos Disease and was on medication. My cholesterol was 295 and my doctor and my husband wanted me to be on medication. I asked my doctor to wait and let me see what I could do on my own. I now have a healthy cholesterol and I am currently managing both without medication. I am monitored every 4 months with bloodwork and my endocrynologist has referred patients to me. I can help you manage your thyroid with a healthy diet and lifestyle. I feel better now than when I was in my 30s!! www.metamorphosisbodymindspiri​

If you enjoy dining out or fast food, I will help you decide what to choose at your favorite eating places.

Are you confused about cooking?  Have no idea how to cook but would like to?  I also offer cooking classes.  Some of the foods I have taught my clients to make are:  healthier snacks, personal pizzas, chili, sauce, lemon quinoa spinach, brown rice pudding, ratatoulli.  What would you like to learn how to make?

“The best medicine is what you put on your fork!”

Many of my clients and myself have been able to get off medication by changing our eating habits and improving our lifestyle.  I don’t sell any products!  I work with you.  You will take small steps that will lead you to your own personal goals.  I will introduce you to healthier options and you can still enjoy your favorite foods.

Check out my Testimonial page to see how I have helped my clients.  I would love to have you as my next Testimonial.

“If you always do what you always did, you will always get what your always got.  If nothing changes, nothing will change.”

I look forward to helping you with your own personal Metamorphosis (changing to a healthier, happier more balanced life for you and your family!)

Contact me:    203-929-9414

I coach clients one on one in my home/office or yours if you are local.

One on one consultation (My home, yours or a public place if you prefer)

I also coach via telephone and skype:  debbie.barbiero1

My long distance clients are in Puerto Rico (the current Miss Puerto Rico), Switzerland, Israel, Canada, London and several parts of the US. Skype is always an option no matter where you are debbie.barbiero1


Chicken Parmesan (4 servings)

You can double the recipe for the tomato sauce and have a side of brown rice or quinoa pasta


l – l 1/2 lb boneless and skinless chicken breast or thighs (4 cutlets or thighs about 6 oz each)

1/3 C grapeseed oil

3-4 large garlic cloves (crushed)

a pinch of sea salt

a pinch of crushed red pepper flakes

1  tsp dried oregano

1 tsp dried parsley or a little extra of fresh chopped parsley (fresh is always best if you have it available)

1 and 1/2 tsp dried basil or a bunch of fresh chopped basil (I love to use fresh basil!)

4 C fresh tomatoes (chopped) or a 28 oz can of crushed tomatoes

1 and 1/4 C grated Parmesan cheese

3/4 C part skim mozzarella cheese

1.  Pre heat oven to 450.  Whisk together the grapeseed oil, pinch of salt and crushed garlic into a large bowl.  Place the tomatoes into another bowl; mix in 2 Tbsp of the garlic oil from the large bowl, then add oregano, basil, parsley and crushed red pepper.  Add the chicken to the large bowl with the rest of the garlic oil and coat on both sides.
2.  Place 1 cup of the Parmesan cheese in a a pie plate.  Dip 1 side of each chicken piece into cheese to coat; arrange chicken, cheese side up, on one half of a large rimmed baking sheet.  Scatter tomato mixture on the other half of the baking sheet.
3.  Roast chicken until just coked through and firm to touch, about 10 minutes.  Arrange sauce and then the  mozzarella over each piece of chicken.  Put it back in the oven until the cheese melts, 1 to 3 minutes (depends how brown you like the cheese).


Garlicky Asparagus with Whole Wheat Pasta

I will serve you this in one of your sessions or youcan learn how to make it in a Healthy Cooking Class with me.
Beans and Grains

Autumn Soup–Acorn and butternut squash

carrots, onions and apples blended together and

topped w/cinnamon




Sprout Salad

Prep Time:10 minutes

Yields:4 servings

  • 1/2 cup daikon, cut into match sticks or grated
  • 1/2 cup carrots, cut into match sticks or grated
  • 1 teaspoon sea salt
  • 1 cup mung bean sprouts
  • 1 cup alfalfa or radish sprouts
  • 1 bunch watercress or arugula, washed and chopped


  • 2 tablespoons tahini
  • 1 tablespoon umeboshi paste
  • 2 tablespoons lemon juice
  • 1 tablespoon mellow white miso


  1. Mix carrots and daikon with sea salt, let sit while you prepare remaining ingredients.
  2. Wash sprouts well and place in a large bowl with the greens.
  3. Combine dressing ingredients in a small bowl and mix well.
  4. Add daikon and carrot to the salad bowl.
  5. Pour dressing over salad and toss until well coated.

Late Summer Corn Salad

Prep Time:20 minutes

Cooking Time:10 minutes

Yields:6 servings

  • 4 ears of corn
  • 1/2 small red onion, diced
  • 1/2 green bell pepper, chopped
  • 1/2 red bell pepper, chopped
  • 1/2 bunch cilantro, minced
  • 1 tablespoon olive oil
  • Juice of 1 lemon
  • Sea salt and pepper to taste


  1. Boil corn in a large pot for 5-10 minutes.
  2. Remove from pot and cool by running under cold water.
  3. Cut kernels from the cobs and place in a large mixing bowl.
  4. Finely dice the onion and peppers, mince the cilantro and add to the bowl with the corn.
  5. Add oil, lemon juice, salt and pepper. Mix well.

Grated Daikon Salad

Prep Time: 5 minutes

Yields: 4 servings

  • 1 6-inch piece daikon
  • 1/2 bunch flat leaf parsley, finely chopped
  • 4 tablespoons umeboshi plum vinegar
  • 3 tablespoons walnut oil


  1. Grate daikon and place in a salad bowl.
  2. Blend remaining ingredients and combine with daikon.
  3. Chill for 15 minutes.



Dandelion Salad with Warm Hazelnut Vinaigrette

Prep Time: 10 minutes

Cooking Time: 5 minutes

Yields: 4 servings


2 large bunches dandelion greens

2 tablespoons olive oil

3 cloves garlic, minced

1/4 cup hazelnuts, coarsely chopped

1 tablespoon balsamic vinegar

Sea salt and pepper to taste




Wash greens, remove stems and chop into 3/4-inch pieces.

Place greens in a large mixing bowl.

Heat oil in a sauté pan on medium.

Add garlic and nuts, stirring constantly for 2 minutes.

Stir in vinegar, salt and pepper.

Pour the hot vinaigrette over the greens and toss well.



Soothing Shitake Gravy

Prep Time: 5 minutes

Cooking Time: 15 minutes

Yields: 6 servings

  • 8 medium shiitake mushrooms, dried
  • 2 1/2 cup boiling water
  • 2 cups mushroom soaking liquid
  • 2 tablespoons soy sauce
  • 2 teaspoons olive oil
  • 1 small onion, thinly sliced
  • 1/2 dried thyme
  • 2 cups button mushrooms, sliced
  • 3 tablespoons flour
  • 1/2 cup parsley, finely chopped


  1. Place shiitake mushrooms in a bowl and add boiling water, cover and set aside for 30 minutes.
  2. Drain mushrooms and reserve soaking liquid.
  3. Remove and discard stems from mushrooms and then slice into strips.
  4. Take 2 cups of mushroom soaking liquid and add soy sauce.
  5. In a medium sauce pan heat oil over medium heat and add onion, cook until golden brown, about 9 minutes.
  6. Add thyme, button mushrooms, shiitake mushrooms and cook about 4 minutes.
  7. Add flour and reserved mushroom liquid.
  8. Cook for 5 minutes or until mixture is thickened.
  9. Stir in parsley and serve hot.


This is a great alternative to turkey gravy for vegetarians.