The meaning of Memorial Day

This weekend is the unofficial kick off of summer, picnics, vacations, relaxing and for some being more active. It is the three-day weekend to break out the barbecue, begin to wear white, head to the beach with family and maybe, just maybe, break out the beautiful red, white and blue flag for a spin in the blustery winds of May. For some, Memorial Day is something to “celebrate” because it means a day off from work and some great sales at local stores. Every store has a sale. Over the years, Memorial Day has shifted in its meaning. Some believe it is a day to remember all those who have passed. That is indeed a nice sentiment, but it is not the true meaning of the day.

Memorial Day is a day of remembrance for U.S. soldiers who died in military service. It was first observed in 1868, when flowers were placed on graves of Union and Confederate soldiers at Arlington National Cemetery. It later changed from honoring the dead from the Civil War to honoring the dead from all American wars. Once known as “Decoration Day,” it was traditionally observed on May 30. Now it is on the last Monday in May to create the three-day weekend.

Around Memorial Day, Veterans of Foreign Wars members and American Legion Auxiliary volunteers distribute red poppies in exchange for donations to programs that help disabled veterans. The tradition began after World War I was inspired by the poem “In Flanders Field” which described the wild red poppies growing on a Belgian battlefield. Wearing a red poppy soon became tradition in memory of the sacrifices of war. Another tradition is to fly American flags at half-staff in memory, then have the living raise them at noon as a symbol of carrying on. There was a time, Girl Scouts and Boy Scouts have began the tradition of placing American flags at soldiers’ grave sites. I’m not sure if they still do.

At one time, there were more parades and large-scale community remembrances. Those days are getting less frequent. Most of us enjoy the much-needed day off to spend time with friends and family. But the sacrifice of those who died in service for our country should be remembered, and that remembrance should be more than just a family get-together or a day in the park. At the very least, we should all take a moment to reflect upon those who died in service and explain what the day means to our children. It is a tradition worth carrying on.

I’m sure that someone you know was either a Prisoner of War (my dad) or faught in some way for our country. Someone you know may be fighting for us right now, helping others. Someone you know may be deployed soon (my brother, for a second term) Take the time to let them know you appreciate them, love them and are grateful for their service. Write them a letter, send them a card or a care package. It means more to them than you could know.

By all means enjoy this 3 day Memorial Day weekend and take a moment to appreciate the veterans.

Grilled Burgers

If you have access to a grill at your picnic site, burgers are both easy to transport and quick to prepare and turn out to hungry crowds. However, keep in mind ground beef is typically composed of 15 to 20 percent fat or more. A 3-ounce (85-gram) patty using this type of meat will have at least 250 calories and 17 grams of fat — and that’s before you add any fixings. You might want to consider alternate protein sources such as ground turkey, chicken or even veggie burgers. If you must use ground beef, look for a lean mix with 7 percent fat or less, which will help bring down the calorie count, too. Skipping the bun will save you another 120 calories on average. Or, at the very least, try using only the bottom portion of the bun to anchor your burger. When it comes to toppings, avoid the temptation to make a bacon cheeseburger and opt for lighter fixings, such as black bean and corn salsa, roasted peppers, grilled mushrooms or light cheese instead. Make your own turkey or beef burgers by using 93% lean beef or turkey, chop onions, peppers and mushroom and mixing into ground meat with your hands and make into patties. They are delicious. For a little kick add salsa.

Tossed Salad

Salads are a healthy and filling option for a picnic, as long as they’re done right. It is, asol, very easy to make an unhealthy salad. Too often, people weigh down their healthy greens with calorie-filled, chemical laden dressings, such as blue cheese, ranch or Thousand Island, and empty calorie add-ons such as croutons and bacon bits. For a healthy salad, start with freshly washed, leafy greens. (but wait to toss in dressings until you’re at the picnic site, so the lettuce doesn’t get soggy). You can also turn a tossed salad into a main dish by adding proteins such as beans — pinto, black or white — or a boneless, skinless chicken breast that you’ve baked and diced prior to leaving the house. If you prefer slaws, try swapping out cole slaw made with high-calorie mayonnaise for a broccoli slaw flavored with light vinaigrette instead. To avoid the chemicals, make your own salad dressing using oil, vinegar and fresh herbs. My favorite: I use my Ninja food processor: 2 fresh peeled, seeded lemons, a handful of fresh basil and 2-3 cloves of garlic and 2 Tbsp fresh olive oil. It also makes a great marinade. If you are using it for marinade use grape seed oil instead which is better for cooking.

Grilled Veggies

Complex carbohydrates such as grilled vegetables can be a filling and healthy side dish. Try preparing a mixture of your grillable favorites, including summer squash, zucchini, peppers, onions and mushrooms, eggplant, even tomatoes by brushing them lightly with grape seed oil and seasoning them with pepper to taste. Slice up the vegetables ahead of time to make things easy, and make clean-up a breeze by wrapping them up in foil before grilling. If you’re headed to a picnic that doesn’t have a grill, don’t worry: Just roast the veggies in the oven beforehand and wrap them up to go. They’ll taste good cold, too. They also taste fabulous on a grilled turkey or beef burger. You can also add them to a salad or sandwich.

Fruit Kabobs or Fresh Fruit Salad

For a gluten-free dessert, make a sweet and healthy twist on traditional kabobs by cutting up a variety of fresh fruit, such as pineapple, apples, peaches, strawberries and bananas. Keep the chunks around an inch or less in size, and stack them on skewers, alternating among the different types of fruit as you go. To give the kabobs an extra kick, before you head out, use the stove to melt some dark chocolate. Did I say, “Chocolate?” Yes, I did! According to a study published in the European Heart Journal, eating a little more than one small square of dark chocolate per day can reduce a person’s risk of heart disease and lower blood pressure as well. Once melted, transfer the sauce it to a small container and try to keep it from cooling too much so it doesn’t harden (this works best on a warm day). Then, just drizzle the chocolate over the dessert kabobs right before you serve them for the perfect end to your outdoor meal or any kind of get together. You could also make a beautiful fruit salad to take to a picnic or a party. Add fresh sliced kiwi, strawberries, blueberries, raspberries, melon, pineapple, banana, peaches. OMG! I can’t wait to go to a picnic.

Creating a healthy picnic menu requires some advance planning, a few adjustments and maybe even a little creativity, but you and your guests can still enjoy a full and satisfying picnic experience without all the extra calories and fat. Your waistline and arteries will thank you.

You get the recipe before I put it on my web site. The dressing is not added to this salad yet. I will add it just before serving.

Pasta/Chicken/Vegetable Salad

Pasta, potato and egg salads are usually full of calories and fat, especially those that use ingredients such as mayonnaise, sour cream and cheese. You can make your traditional recipes much healthier by replacing the starch with whole-wheat pasta, or healthy, alternative grains such as couscous, quinoa pasta or brown rice pasta. To give your pasta salad some flavor, color and nutrients, steam and dice vegetables such as broccoli, cauliflower, carrots, zucchini, peppers and squash, and add them in generous amounts to create a 3-to-1 veggie-to-pasta (or grain) ratio. Avoid using mayonnaise — which spoils quickly in heat — as well as heavy, calorie-filled dressings, and flavor your side dish with light vinaigrettes instead. You can make a pasta salad into a meal! I am heading out to a Memorial Day picnic and one thing I am taking with me is a Pasta Chicken Salad, my own recipe that everyone loves.
Pasta Chicken Salad Ingredients
■12 to 16 oz whole wheat, brown rice or quinoa pasta or tri colored whole grain pasta
■1 lb grilled chicken or marinate chicken breasts and brown them in a cast iron skillet (marinate in grape seed oil, fresh chopped garlic and fresh herbs)
■3 peppers roasted or grilled, cut in strips
■1 lb fresh broccoli, cut in bite sized pieces
■4 – 6 organic carrots, peeled and sliced thin or shredded
■1 can large olives, pitted and rinsed
■can artichoke hearts, rinsed
■2-3 vine ripened tomatoes, chopped or 1-2 cups grape tomatoes
■4 oz shredded cheddar cheese (optional)
■1 cup fresh peas (optional)
■1/2 cup red onion, chopped (optional)
■1/2 cup olive oil, fresh chopped garlic, herbs, fresh lemon/vinegar, to taste

1.Boil the pasta and set aside to drain.
2.Par boil the broccoli and drain. Peel and slice vegetables. Rinse any canned items.
3.Grill the chicken until done. Slice thin or cut into bite size pieces.
4.Toss all ingredients together.
5.Add the dressing just before you are ready to serve. This is a great meal any time! You can substitute grilled shrimp or scallops or fresh lobster.

At your next picnic, take the time to relax and appreciate all that is good in your life. Before you head out make time for exercise, at least a 15 minute walk. Step away from the buffet. Join in a soft ball game or a game of frisbee, walk the dog, crank up some music and dance or play a game but get your body moving and be sure to hydrate with lots of water.

I hope you enjoy reading my newsletters. Please feel free to forward them to friends and family. Is there something you would like me to write about? Send me an email. I am always happy to hear from you. I enjoy your feed back.

My next workshop is only a few days away.

**Holistic Health and Financial Wellness Quarterly Workshop Series
When:** May 31 8:30 to 10:00 AM
What? I will discuss “10 Steps to Healthy Living” and Susan Galich, a Financial Advisor will talk about an “Overview of the stock and bond markets” Our guest speaker will be Joe Del Vecchio, Vice President of J P Morgan Asset Management. Refreshments will be served and this workshop is FREE
Where?: St. George Albanian Orthodox Church
5490 Main St. Trumbull, CT 06611 RSVP please

I am Team captain for Team “Deb’s Healthy Plate” For the American Cancer Society – Relay for Life The actual date for the Shelton Relay for Life will be June 2-3 at the Shelton River Walk. Join me for an hour or stay all day. I will be there starting at 2:00PM until 10:30 PM. I’d love to have you join my team and or make a donation to Team: Deb’s Healthy Plate. Any questions, contact me. 203-929-9414 If you would like to join my team or make a donation click here Thank you to everyone who has donated already.

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: or call 203-929-9414

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 $75. 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 4 to 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

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

To your vibrant health and happiness!
Debbie Barbiero,
Certified Nutritional Health and Life Coach, AADP

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

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:


“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.”
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
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

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

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!?


• 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:
or email me

Debbie Barbiero
32 Woodfield Dr.
Shelton, CT 06484

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!>

Some of the information in this newsletter is from WebMD

©2012 Deb’s Healthy Plate | 06484

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

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
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

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