Juicing listed with Services




Cooking Classes

Juicing Classes

Instead of buying a mix with added chemicals and preservatives, let’s do a Juicing Party! I will bring the vegetables, fruits, recipes and teach your group the benefits of juicing. If you want to add a shot of something at your party, that is up to you. You supply the booze. Contact me to set a date. Juicing is fun and healthy!

Include a rainbow of colors in your meals daily. Every color has different health benefits. Contact me to find out which foods are best for your individual body.

We should all be eating 9 servings of vegetables and fruit daily for optimal health. For many people that is overwhelming. With juicing it is easy. Let me show you how. Schedule a Juicing or Cleansing/Detox Class today.

Join me for the next Juicing/Detox Classes

Some of the benefits of Juicing are:
* detoxify and lose weight
* slow the aging process
* conquer adrenal fatigue
* bust candida and yeast infections
* boost your immune system
* balance your thyroid function
* become happier and healthier for life!

If you are interested in scheduling a Juicing Class, contact me.

The cost of the class is $30.00 per person $50.00 for 2 people
To register for the class call me at 203-929-9414 or email me at

Some of the benefits of Juicing are:
* detoxify and lose weight
* slow the aging process
* conquer adrenal fatigue
* bust candida and yeast infections
* boose your immune system
* balance your thyroid function
* become happier and healthier!

Contact me for more information. 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

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 @ 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

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

2011-10-17 Get Slow

Get Slow

Pretty much everyone feels there just are not enough hours in a day. We rush through the day, running here and there, and end up exhausted. Somehow our days full of duties, obligations and busy-ness have become a part of our lives. We spend our time doing things we don’t really want to do sometimes, yet feel we should. We’ve come to believe that being productive and crossing things off our to-do list is the ultimate goal.

The truth is, life here on Earth is a brief gift, and our time is too precious to be used like this. If we want our lives to be balanced and healthy, we need to lessen our busy load and increase our down time. This means planning less in a day, prioritizing those things that make our hearts happy and DE-prioritizing those things that are not imperative.

If we must accomplish many things each day, we can still change the quality in which we do things. How can you make that mad dash to the commuter train into something pleasant instead of the usual tense experience? Where can we find calm in the middle of stress? How can we get ourselves to go slowly?

Close your eyes and acknowledge what is going well in your life. Plan for a successful day that includes ‘rest and relaxation’.

Take a few minutes every day before you climb out of bed in the morning to remember your dreams if they were good ones, and to think about what you want from the day. Leave your watch on the bedside table. Take the scenic route. Sit for a couple minutes with your eyes closed when you start your car or computer or make that phone call, relax and breath and be thankful. Check your email only twice a day if you typically check it many times throughout the day. Don’t pack your schedule so tightly that there’s no time for a short walk. Light candles before you start to prepare dinner. Turn on the music whether you like soft relaxing music or something upbeat you can DE-stress with. Add a moment here and there for slowness; it can be done simply and will have a profound effect on your well-being. Your body deserves it. It is the only body you have. You need to take the time to love and nurture it.

Oils and Fats

Not all oils and fats are created equal. Heavily processed, hydrogenated, “trans” fats and oils that are used in prepared, packaged foods can be extremely damaging to our bodies. However, fats and oils from whole foods and other high-quality sources can steady our metabolism, keep hormone levels even, nourish our skin, hair and nails and provide lubrication to keep the body functioning in balance. Our bodies also need fat for insulation and to protect and hold our organs in place.

A healthy percentage of high-quality fat in a meal satisfies and leaves us feeling energy, fulfillment and warmth. When there are excess fats and oils in the diet, especially heavily processed fats, symptoms can include weight gain, skin breakouts, high blood pressure, liver strain and an overall feeling of mental, physical and emotional heaviness. Signs of insufficient high-quality fats are brittle hair and nails, dry skin, hunger after meals and feeling cold.

There are many sources of healthy fats and oils:

  • For sauteing and baking, try organic butter, ghee (clarified butter) and grape seed oil. They do not break down when used at high temperatures.
  • When sauteing foods at moderate temperatures, try organic extra virgin olive oil and grape seed oil.
  • Oils like flax seed, sesame, toasted sesame, walnut and pumpkin seed are best used unheated in sauces or dressings on top of salads, vegetables and grains.
  • Other healthy fats are found in whole nuts and seeds and in their butters like almond butter, cashew butter or tahini. Whole foods such as avocados, olives and coconuts are great sources of healthy fat, along with wild salmon and omega-3 and omega-6 organic eggs. Experiment with these healthy fats and see which works best for you and leaves you satisfied.

When selecting oils, buy the highest-quality organic products you can afford, since cooking oils are the backbone of so many dishes. Good words to look for on the label are organic, first-pressed, cold-pressed, extra-virgin and unrefined. Words to avoid are expeller-pressed, refined and solvent extracted.

Avocado Dip


  • 1 large peeled and pitted avocado
  • 2/3 cup plain yogurt, goat yogurt or soy yogurt *
  • 1 diced tomato
  • 1/2 red onion chopped
  • dash or two of cayenne pepper
  • sea salt and crushed pepper corns


Mash avocado with a fork until very smooth. Add yogurt, tomato, onion, cayenne. Blend until smooth. This may be done in a food processor, in a blender or with a fork. Add sea salt and fresh black pepper to taste. Serve chilled with mixed raw vegetables. * You could leave out the yogurt and squeeze in a fresh lime.

Best made a maximum of 1 hour before serving.

One on one. A time for you!

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 women that are overwhelmed by destructive habits of insecurity-habits that generate anxiety and stress. I help them with eye opening strategies that are effective and healthy alternatives to stress. I also work with women and families who are struggling with weight loss and auto-immune diseases. Time to clean out your kitchen? Improve your family’s -health? Your journey to health, confidence and happiness can start today with looking at your lifestyle, learning to read nutrition labels, cooking healthy meals, reducing sugar cravings-even with your busy schedule!

I lost over 60 lbs and kept it off for almost 20 years. I am managing my Hashimoto, auto-immune disease with healthier eating and lifestyle changes. I’d love to help you manage your health too.

METAMORPHOSIS ~ Body, Mind and Spirit. I offer a combination of counseling, nurturing, education and accountability that can help anyone achieve their goals. Transform your health and transform your life. I am here to guide you.

Diabetes,Hypothyroid, Hyperthyroid, PCOS, Lupus Hormones are chemicals made in one part of the body that sends messages to other parts of the body, regulating growth, metabolism, and mood.

The trouble is in your hormones. Not in your head.

Are you ready to start transforming your health and life right now? I am ready to help you. I am offering

Metamorphosis~Body, Mind and Spirit classes.

2 1/2 Hours with women dealing with many of the same issues you are. I will help you discover what you can do to manage these overwhelming issues in the comfort of my home: 32 Woodfield Dr. Shelton, CT 06484

Did you ever wonder WHY you crave chocolate and carbs?

I will explain in the first hour some hormone imbalances and what you can do to make them more manageable. I will also make you something healthy to eat.

Carla Loxsom, my Yoga teacher, will teach a 1 hour Yoga class. Bring your mat or you can use a towel. Practicing yoga helps to regulate and control hormones secretion. An improved endocrine system keeps hormones in balance and promotes better overall physical and emotional health. Many yoga poses have positive effects for menopause such as bridge pose for decreasing hot flashes.

For more benefits see and


The 2 1/2 Hour Class is $40.00 per person and limited to 8 people for each date. If you would like to reserve your spot please email me at

or call 203-929-9414.

Please reserve no later than October 24th so that I can confirm with Carla.

**I am offering 3 dates. If these dates don’t work for you but you are interested, please let me know.

Saturday, October 29, 2011 from 10:00 to 12:30

Thursday, Novermber 3, 2011 from 11:00 to 1:30

Saturday, November 12, 2011 from 10: to 12:30**

2011-11-21 Happy and Healthy Thanksgiving

THANKSGIVING is my favorite holiday! In my family we have kept the tradition for many years of gathering together with family and significant others that have become part of our family. For as long as I can remember we had an abundance of traditional holiday foods, eggnog, desserts and often sandwiches later even if we were not really hungry. Overeating on holidays, it’s tradition!

Another tradition in my side of the family is saving big family news to announce on that day. Often it has been who is engaged or finally set the date, who is pregnant, bought a home or car, decided on which college they would attend, etc. 2009 my niece was surprised along with us. Her boyfriend at the time (now husband) drove from Maine to my parents house with his parents to join us for the first time for Thanksgiving. He and his parents arrived before my niece. She had no idea he was coming. As soon as she arrived Eric rushed out to her car and proposed. We were all inside wondering if maybe that was what was happening:) That was awesome! I can’t wait to hear what this years announcement will be. (See below Tips for a Healthier Happy Thanksgiving and lighter recipes).

The food is always a big focus at Thanksgiving time but it is also a time to give thanks for the abundance of blessings in our lives big and small. For some people Thanksgiving tradition is going to a restaurant, a weekend away, visiting friends or relatives, a quiet day away from the normal hectic schedule. For some it might be just another day.

What is your tradition? What are you thankful for? No matter how challenging our lives are at times, we always do have some things to be thankful for. If you don’t currently have any family traditions, it is never too late to start your own traditions.

“If you always do what you always did, you will always get what you always got. If nothing changes, nothing will change.” Do you want to make any changes in your health or life this Thanksgiving and into the new year? What do you want to change?

Tips for a Healthier Happy Thanksgiving

  • Take a walk or do some sort of exercise early in the day.
  • Be thankful for what IS good in your life!
  • Don’t wear loose clothing. If you give yourself room to bloom, you will!
  • Have a taste of everything you REALLY WANT.
  • Leave a little behind and you will have a little behind :)–leave a little food on your plate.
  • Have more vegetables. If you are going to someone’s home for the holiday, make a vegetable platter or make a dish that has vegetables in it.
  • Put the fork down between bites. Chew your food. Drink water between each mouthful.
  • Focus on conversation not just the food. ** Make some healthier side dishes (below).
  • Take a walk or play a game after the big meal.
  • Don’t gobble til you wobble!
  • Make it a HoliDAY not a HoliWEEK!
  • Remember if you over did it, forgive yourself. Get right back to healthier eating the very next day.

Every meal is another opportunity to start over.


Green Bean Casserole

  • 1 pound fresh green beans
  • 1 can low sodium cream of mushroom soup
  • 2-3 cups low sodium chicken broth
  • 1 cup fresh mushrooms, chopped
  • 1 cup onions chopped
  • 2 egg whites, scrambled
  • 3/4 cup whole grain bread crumbs

Steam or boil the green beans in the chicken broth. Mix in the chopped mushrooms and Cream of Mushroom Soup. Set aside. Mix the chopped onions into the egg white mixture. Coat the onion mixture with the whole grain bread crumbs. Bake the onion rings on a cookie sheet for about 15 minutes. You can put the green bean mixture in the oven at the same time. After the 15 minutes spread the onion rings over the green beans (either around the edges as shown or all over. Bake another 10 minutes or until the onion rings are browned.

Cranberry Orange Apple Crisp

Topping Ingredients:

  • 1 cup low fat granola
  • 1/4 cup granulated sugar
  • 1/4 cup light brown sugar (packed)
  • 1/4 cup butter (chilled butter or stick, cut into small pieces)
  • 7 cups apples (diced peeled apples about 3 pounds) all one kind or a combination of different kinds of apples such as Granny Smith, Rome, Royal, Gala,etc. You could even make more variety by adding a pear or two
  • 1 cup cranberries (fresh or frozen)
  • 2 tsps grated orange (rind)
  • 3 tbsps orange juice (from the fresh orange)
  • 1 tsp. cinnamon and nutmeg

Preheat oven to 350. Lighly grease 13 x 9 pan. Peel, core and slice apples into a large bowl. Mix in the cranberries, grated orange (rind) orange juice, cinnamon and nutmeg. Stir together to combine. Pour into baking pan. Set aside. In another bowl mix together the Topping Ingredients. Mix together with forks or a pastry blender to make a crumb topping. Spread over the apple, cranberry orange mixture. Bake for about an hour.


Apples: Low in calories and high in soluble fibers that help lower cholesterol, helps prevent constipation. Fructose, the sugar that naturally occurs in apples, is absorbed into the bloodstream more slowly than sucrose (table sugar). Diabetics can enjoy an apple without worrying about an abrupt increase in blood glucose levels.

Cranberries: A good amount of vitamin C and fiber, juice helps prevent or alleviate cystitis and urinary tranct infections,they contain bioflavonoids, which are thought to protect eyesight and help prevent cancer. They are in the blueberry family and are also great antioxidants.

Green Beans:The major health benefit of beans is their ability to lower cholesterol due to their rich source of fiber. Studies have shown that the high fiber contained in beans prevents blood sugar levels form rising too rapidly after a meal. This makes beans an especially good choice for individuals with diabetes, insulin resistance, or hypoglycemia.

Onions: Studies have shown that, like garlic, onions and onion extracts decrease blood lipid levels, prevent clot formation, and lower blood pressure. Studies have also revealed that onions have a significant effect in lowering blood sugar levels. Throughout history, onions have also been used to treat asthma. Their action in asthma is mostly due to their ability to inhibit the production of compounds that cause the bronchial muscle to spasm, which then causes the muscle to relax.

Oranges: Due to the combination of high vitamin C content and flavonoids, oranges are important wherever vitamin C is required to function. Oranges are especially beneficial for the immune system, lens of the eye, adrenal glands,connective tissues, the reproductive organs, and in promoting overall good health. Oranges contain a very important flavonoid called hesperidin. Studies have shown that hesperidin lowers cholesterol and high blood pressure. Plus it also contains strong anti-inflammatory properties. A high concentration of hesperidin is found in the inner part of the peel and in the white pulp of the orange.

For your improved health make sure you include at least 5 -7 serving of fruits and vegetables every day (more vegetables than fruit due to the sugar content). As you can see each fruit and vegetable has different nutrientsand various health benefits. The best medicine is what you put on your fork. Make your meals a rainbow of colors.

During this beautiful holiday season begin your METAMORPHOSIS ~ Body, Mind and Spirit.

Reminder: Metamorphosis~Body, Mind and Spirit Weigh-Less Program begins Monday, November 21. For more information on dates and times for the 8 Sessions check my EVENTS Page on my website

I will start a New Weigh-Less Program the first week in January and I will announce the dates available in a December newsletter. If you would like a Weigh-Less Program at your work ask me about it.

Wishing you, your families and your friends a very happy, healthy and safe Thanksgiving.

Warm hugs,

Debbie Barbiero

Certified Holistic Health and Life Coach, AADP

A hug goes a long way. Have you hugged someone today?

10 things you can do to improve your health and lifestyle in 10 minutes?

In past years I have allowed myself the excuse of not exercising; it’s too cold, it’s snowing, I don’t want to put all those layers on, etc.  The bottom line We can talk ourselves into and out of absolutely anything!  This year talk yourself into doing things that will contribute to a healthier lifestyle.

  • Walk 10 minutes a day extra.  Forget about what you already do in your daily routine.  Add 10 minutes every day of moving more.
  • If it is too cold, hot, raining, snowing, etc. outside, set a timer on your stove and walk around the inside of your home for 10 minutes.  If you have a set of stairs or one stair go up and down alternating feet.
  • Sit down and plan what you will have to eat for the rest of the day.  Be sure you are including some healthy choices.
  • Drink 2 full glasses of water.  Just plain water . (ice is OK if you like it, even lemon or cucumber or a slice of orange, but nothing sweet).
  • Write a gratitude journal.  What is good in your life?  What and who do you appreciate?  Why?
  • Call or email (not a forward message) someone you haven’t spoken to lately.  Let them know you have been thinking about them.
  • Read through some healthy recipes.  Find one that looks appealing.  Print out or write down the ingredients.  Set a time to make it.
  • Sit quietly and pray, meditate or just appreciate nature.
  • Make a list of the things you know you could be doing to improve your health/ life that you are not doing?  Plan to work on 1.  Contact me if you would like help Certified Holistic Health and Life Coach
  • Eat a fresh fruit or vegetable.  Eat it slowly.  Mindful eating.

Group Weigh Less Program and Group Diabesity Program

7 One hour Group Sessions $210.00 Per Person

DIABESITY is one or more of the following: obesity, pre diabetes, diabetes, heart conditions

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 (Optional)
  • Group Weight Loss Support w/every session
  • Stress Management Class
  • Understanding and Reducing Cravings
  • Goal Setting
  • Nutrition Education
  • Balance

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 (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 and stress. 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 holiday gift idea!

  •  Class size is limited so if you are interested please contact me ASAP or call 203-929-9414 to register.

Mail checks to:

32 Woodfield Dr.

Shelton, CT 06484

You will love the program!

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

Feel free to forward to a friend.

Ask me about a Group Program at your work place.

One on One Health and Life Coach Sessions are always available where I will develop a Program just for YOU based on your personal health history.

To see Testimonials or to find out more about me or the programs I offer, check out my website.

2011-11-01 Finding Balance in Autumn

When we think of fall, our mind turns to leaves changing color, cooler days, heartier foods and heavier clothing to keep us warm. There is a reason for this – just like nature knows exactly what to do to balance itself so do our bodies.

The body is amazing and has an innate way of knowing exactly what it needs. The problem lies with the fact that somehow we have lost the ability to listen to what our bodies are telling us. Most of us have very active, fast paced lives. We work all day and then go home to our second job; taking care of our families and home life. Time is limited so we turn to a quick fix for dinner which is usually some type of fast food that may come from a restaurant, frozen box, or delivery. Poor food choices eventually pay a heavy toll on our well being due to chemical additives and lack of nutrients that can cause added stress, sleep disturbances, hormone imbalance, lack of energy and increased cravings. These are all cries of help from a body fighting to create balance. Did you expect to be shoveling snow and losing power before Halloween? Yikes! I caught myself going to the fridge and eating a little extra fearing it would spoil, not knowing how long I would be without power. I even found Ben and Jerry in my freezer, which my husband bought. I invited them out for a few minutes. Thankfully this time I was able to snap out of it. In the past I have invited them out of the freezer for a few tastes. It started out the three of us and then I found myself with an empty container ):

We only have one body and it is your home for life. Treating it kindly, or poorly, will have a direct result on what it will return to you. Creating balance is essential to good health. Some ways to accomplish that are:

Eating Seasonally – Fall brings a harvest of root vegetables such as sweet potatoes, carrots, beets and onions, and when added to our diet help ground us and bring balance at this time of year. Other seasonal foods to include are squash, kale, nuts and of course apples from all of the wonderful local orchards. When cooking, make more stews, sautés, and soups that add warmth and comfort. Steer clear of raw foods and colder dishes during the fall season. The raw foods are for cooling our bodies perfect for Spring and Summer.

Prioritize – With a little planning you can make health your number one priority. Plan a week’s worth of healthy dinners for your family. There are many fall recipes that take less than 30 minutes to prepare. This is less time than it would take to drive to your favorite fast food restaurant and back. Making a list of all the ingredients needed for the week and grocery shopping will cut down on wasted time. Also, in the summer we tend to push projects off until the fall which can leave us feeling overwhelmed. Delegating responsibilities to other family members enables you to break tasks down into smaller chunks making them more manageable. Learn to say “no” to things that are not a priority. Taking on unnecessary commitments can create stress and drain energy. I admit I have trouble using my “NO muscle” but I am getting better.

Slow down – Take time to slow your pace. When you are feeling stressed take a few deep breaths. Deep breathing techniques supply oxygen to the brain, soothe your nervous system and leave you feeling more relaxed and rejuvenated. The crisp fall air is perfect for getting outside for a long walk to help clear your mind. Enjoying the fall foliage bonds you with nature and has a grounding affect, too. I have to admit I enjoyed looking out the window and the winter wonderland this weekend and took a little walk around the block. Take the time to breath. Before you turn on the key to start your car close your eyes, breath through your nose to a count of 4-6 and hold it for about 6 seconds and breath out through your mouth for about 8 seconds. Repeat this at least 5 times. It really helps you to feel grounded and ready to start your day. You can also do this as needed anytime throughout the day that you feel stressed.

Relaxation time – To create balance the body must be nurtured. Set aside time that is totally devoted to something that brings enjoyment to your life. Whether it’s a forgotten hobby that you once loved, raking a pile of leaves and then jumping in with your kids, apple picking, fall hikes through a nearby park, hay rides with a loved one, or catching up with friends. Whatever it is that soothes your soul, make it a priority. Schedule it into your appointment book the way you would all of your other commitments that way you have no excuses for not following through. Make an appointment with yourself for yourself. It was kind of a blessing in disguise to lose power. I could work on my computer, watch TV, wash clothes or even talk on my house phone and I had to conserve my battery for my cell phone so I caught up on reading a book. That was great!

Your Environment- Your environment is every place you are. Your car, bedroom, kitchen, office, pantry, etc. When you are hungry, stressed or bored the first thing you see is what you will eat or drink. Take inventory. What is in your environment that is nurturing to your body? What is in your environment that shouldn’t be there because it is contributing to your extra weight, poor health and imbalance?

Listen to your body – It is a fine-tuned machine that knows what it needs to stay healthy. Feed it healthy foods when it’s hungry, give it water to quench its thirst, the right amount of exercise, and self care techniques to get you on the road to achieving your optimal health. I am here to help you or someone you know that can use my help. Contact me at to fill out a health history form or email me at or call me at 203-929-9414

Schedule a Free Health History Consultation. Let me help you start your

METAMORPHOSIS ~ Body, Mind and Spirit

Reminder: If you already registered for the Hormone-Nutrition/Yoga/Lunch Classes, the dates are: Thursday, November 3, 2011 from 11:00 – 1:30 and Saturday, November 12, 2011 from 10:00 – 12:30

It’s In Your Hormones Not In Your Head! Still a few spots left for these dates.

Last Saturday, October 29th was the first of the 3 classes. It was a great turnout and everyone enjoyed being treated special! The cost for the 2 1/2 hours is $40.00 per person. Call or email me if you are interested and have not registered. 203-929-9414



1 Acorn Squash Peeled, cubed

1 Butternut Squash, Peeled, cubed

3 large organic carrots, peeled

1 large onion, peeled, quartered

1 Box Organic chicken or vegetable broth

1 Tbsp grape seed oil

1 Granny Smith and 1 Honey Crisp Apple, peeled and cored


Fresh Ginger (about 1″ pureed with all ingredients)

Cinnamon or Nutmeg

Raw honey


Preheat oven to 375. On a large baking sheet spread out all of the vegetables (not the apples yet). Drizzle the grapeseed oil over them and shake the pan a bit. Roast the vegetables for about 45 minutes. Then add the peeled and cored apples and bake another 15 minutes. Puree all of the ingredients from the pan in a food processor, magic bullet or blender. (You can add about 1 Cup of the broth if it seems too thick to blend. Put all ingredients in a large pot, add the box of broth and heat. When ready to serve add to bowls and sprinkle with cinnamon or nutmeg. You can also add upto a tsp of honey when you sprinkle the cinnamon or nutmeg. You can also blend in the ginger when you are pureeing the vegetables and apples.