Cooking Classes

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Corporate Wellness: Stress Management and more

Who doesn’t have some kind of stress in their life?

Most of us wish we could manage to have more hours in a day.  We have so much more responsibilities than we did 50+ years ago.  In most households both adults must work to manage paying rent or a mortgage, care for your children, parents, pets.  You get up early and rush off to work without a breakfast, lucky if you manage a cup of coffee.  Hours go by without any solid nourishment.  The phones are ringing, deadlines need to be met.  Sometimes you don’t even manage to eat lunch!   You leave work then you are stuck in traffic which sometimes involves road rage.  You finally get home after an exhausting day and your spouse or your children need your attention.  Your too tired to prepare dinner so you pull out a frozen dinner or get takeout or rush  through a fast food drive through.  If you have young children they might be pleading for your help with their homework.  The next thing you know is that you collapsed on your recliner or sofa and the TV is watching you.  You don’t even remember watching your favorite program.  The alarm clock goes off and it’s time to start another day.

If you don’t take the time to manage your stress you will have no choice but to take the time for doctor visits or worse, a stay in the hospital.

Some of us, by nature, organize and get tasks out of the way before we relax, while others of us play first and work later.  It is important to first recognize which type you are and whether your style is allowing you to have the life you really want.  Maybe you are super organized at work but burned out because you don’t know how to make time for yourself.  Maybe you are naturally a less organized person who knows how to relax, but you are dissatisfied because you aren’t fulfilling your goals and dreams.  Instead of beating yourself up, you need to realize that time and stress management are areas of your life that you can strengthen. When you are stressed, it affects the whole family, including your children.  I can help you with that.

Corporate Wellness Programs

I offer Stress and Time Management Classes.

Sugar Blues

Deconstructing Cravings

Healthy Eating at Work

How Food Relates to Your Mood

Do you have a topic you would like me to talk about at your workplace?

Contact me 203-929-9414 or  or

Yoga and Nutrition Luncheon

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

Yoga Has Many Health Benefits

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

Yoga Helps You Become More Flexible

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

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

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

Yoga Improves Your Strength

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

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

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

Yoga Can Help Your Posture

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


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

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

Yoga Helps You Feel Less Stress and More Calm

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

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

Yoga Helps With Concentration and  Improves Your Mood

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

Yoga Even Helps Your Heart

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

Yoga’s Effects on Other Medical Conditions

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

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


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

American Council on Exercise: “ACE Yoga Study.”

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

Reviewed by David Kiefer, MD on March 06, 2011

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

WebMD does not provide medical advice, diagnosis or treatment

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

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

Yoga Class



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

Life Coaching

What is on your plate of life?

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

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

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


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

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

One on One Customized Sessions based on your health history

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

Nutritional Coaching (Weight Loss, Thyroid, Diabetes)

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

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

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

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

Healthy Options

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

One on One Customized Sessions based on your health history

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

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

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

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

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

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

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

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

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

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

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

Contact me:    203-929-9414

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

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

I also coach via telephone and skype:  debbie.barbiero1

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

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.



2011-10-24 Health Tips

See below for update on classes.

Self Care Tips

What you may not know is that things that sometimes seem like unimportant everyday habits, or circumstances in your past, can influence how long and how well you’ll live. This information is based on the latest research from longevity.

Please read all the way down to the bottom of this Newsletter. I saved the best for last! Do you like chocolate?

Do You Drink Tea?

Both green and black teas contain a concentrated dose of catechins, which are substances that help blood vessels relax and protect your heart. In a study of more than 40,500 Japanese men and women, those who drank 5 or more cups of green tea every day had the lowest risk of dying from heart disease and stroke. Studies with black tea showed similar results. You really only need 1-2 cups a day to start doing your heart some good. Make sure it is a fresh brew. The ones you find in the Supermarket beverage section don’t have the same health benefits. Also some studies show adding milk might eliminate tea’s protective effects on the cardiovascular system, so stick to just lemon or honey.


Those who walk 30 minutes a day–are more likely to live longer than those who walk less, regardless of how much body fat they have, according to a recent study of 2,603 men and women. If you are overweight you can improve your heart health by adding just 10 minutes of activity to your daily routine. Take a walk on your lunch break. If you get a 30 minute break take 10 minutes to walk. The more you move the more you will be able to move. Instead of reaching out the car window to get your mail out of your mail box, park your car and walk the extra steps on purpose. Take the stairs as often as you can. During commercials, get up and walk or at least stretch. Dance to a song on the radio.

Skip The Soda (Even Diet)

Scientists in Boston found that drinking one or more regular or diet colas every day doubles your risk of metabolic syndrome, which is a cluster of conditions, including high blood pressure, elevated insulin levels, and excess fat around the waist, that increase your chance of heart disease and diabetes. “They believe it might be the additive that gives soda its caramel color, which upped the risk of metabolic syndrome in animal studies. Scientists also speculate that soda drinkers regularly expose their taste buds to natural or artificial sweeteners, conditioning themselves to prefer and crave sweeter foods, which may lead to weight gain”, says Vasan S. Ramachandran, MD, a professor of medicine at Boston University School of Medicine and the study’s lead researcher.

Better choices would be to switch to tea if you need a caffeine hit. Many different tea flavors are available. I recently even saw one with the cola flavor. Have you tried ‘Teavana’ at the Mall? If it’s the fizz you are looking for, try sparkling water with a splash of juice. By controlling blood pressure and cholesterol levels, preventing diabetes, and not smoking , you can add 6 to 9 1/2 healthy years to your life.


Check out my website to see testimonials.

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 in Shelton, CT

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 November 1st 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 Class is full – thank you for registering. I look forward to seeing you this Saturday.

Thursday, Novermber 3, 2011 from 11:00 to 1:30 A few spots are still available.

Saturday, November 12, 2011 from 10: to 12:30 Spots are still available.

If you have not registered yet for one of the two dates available please make sure you do this week.

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.

Concord grapes, blueberries, red wine: They all get that deep, rich color from polyphenols, which are compounds that reduce heart disease risk and may also protect against Alzheimer’s disease, according to new research. Polyphenols help keep blood vessels and arteries flexible and healthy.

“What’s good for your coronary arteries is also good for your brain’s blood vessels,” according to Robert Krikorian, PhD. director of the Cogtnitive Disorders Center at the University of Cincinnati. Preliminary animal studies suggest that adding dark grapes to your diet may improve brain function. In a recent human study, researchers found that eating 1 or more cups of blueberries every day may improve communication between brain cells, enhancing your memory. I learned this information a couple of years ago. When I was going to Sacred Heart University I had a test or exam every week. Our professor told us we could bring in food and beverages so every week I was there munching on my blueberries. Blueberries are great by themselves or added to yogurt, added to hot oatmeal, etc. Have you had your blueberries, grapes or red wine today?

Red wine, chocolate, and blueberry pie, they’re all tasty, tempting, and terrible for you, right? Wrong! A little Merlot, a little Belgian dark chocolate, and a little of Mom’s homemade blueberry pie are all fantastic food choices that can keep you on the healthy side of life.

Just remember the key word is little. One glass of wine and a little of the high fat versions of chocolate and blueberries is good. More than that and the positive benefits you may have gained will rapidly decline into health threats. Interestingly, if you take your dark chocolate and blueberries without the fat, the Little Rule no longer applies.

These three super-foods are good for you because they contain high levels of antioxidants. When you eat them they patrol your body, looking for the harmful processes and toxins that are trying to break down your body. The antioxidants latch on to the bad guys and take care of them so they can’t harm your cells anymore. It’s a fantastically effective and easy system—you eat the foods, the foods keep you healthy. However, it doesn’t work if you don’t eat the good foods in the first place.

Studies show that red wine provides various types of antioxidants that can raise your good cholesterol and lower your bad, reduce inflammation, boost estrogen and block damaging reactions in the body that can cause mental deterioration. Studies have also shown that a specific antioxidant called resveratrol has been shown to inhibit certain kinds of cancers.

Dr. Brenda Hainey, ND, notes that even though resveratrol in red wine has been shown to inhibit the growth of cancer cells, it is not recommended in estrogen-sensitive cancers, such as uterine, ovarian, and breast cancer because its estrogen-like effects may actually increase the progression of the disease.

The same goes for other foods that contain resveratrol, such as grapes, grape juice, peanuts, blueberries, bilberries, and cranberries. Avoid them if you have an estrogen-sensitive cancer.

And if you are someone who wants to avoid wine or alcohol in any form, red grape juice is a great alternative.

Now, did someone say chocolate? Guess what? It’s healthy for you! An ounce and a half of dark chocolate and a glass of wine both contain the same amount of a type of antioxidant called poly-phenol. Jean Carper notes in her book “Your Miracle Brain” that a glass of wine and a piece of chocolate taken together have a synergistic effect, that is, you get more antioxidant power than if you ate either alone.

A tip: You want to look for the darkest chocolate you can find to gain the most health benefits. The higher % of cocoa the better. The darker it is, the more protective antioxidants you get. And to be super healthy, take your chocolate without the fat. You can do this by using cocoa powder to make tasty low-fat desserts or a warming cup of hot chocolate.

I know this was a long read but, I saved the best for last and I hope you enjoyed it.



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