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


Late Summer Corn Salad

Prep Time:20 minutes

Cooking Time:10 minutes

Yields:6 servings

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


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

Dandelion Salad with Warm Hazelnut Vinaigrette

Prep Time: 10 minutes

Cooking Time: 5 minutes

Yields: 4 servings


2 large bunches dandelion greens

2 tablespoons olive oil

3 cloves garlic, minced

1/4 cup hazelnuts, coarsely chopped

1 tablespoon balsamic vinegar

Sea salt and pepper to taste




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

Place greens in a large mixing bowl.

Heat oil in a sauté pan on medium.

Add garlic and nuts, stirring constantly for 2 minutes.

Stir in vinegar, salt and pepper.

Pour the hot vinaigrette over the greens and toss well.




“I came to Debbie at an upside-down time in my life. I was emotionally drained and struggling with an increasing waistline which dragged me down even more. I felt I needed something more than a “diet”. Debbie has inspired me and uplifted me after each session. The nutritions homemade food she makes is delightful and our session is like having a cup of tea with an old friend. Debbie has helped me achieve balance in my life and recently inspired me to give Yoga a try. Through her inspiration and joy of life I have now been able to get back on track with my weight-loss by using all the healthy lifestyle suggestions she has shared and taught me. One of the nutritious foods she has introduced me to is Quinos, which is delicious, and now appears weekly on “my healthy plate”. I plan on continuing into the next phase of her integrative nutrition program and look forward to a healthy future. Thank you Debbie.” – Linda Mantlik-Stratford, CT


“I met Debbie at Weight Watchers. She was my instructor and the most uplifting, upbeat and very motivating speakers I have ever met. She drew many people in week after week. I did lose weight on this program but because of my hypo-thyroid, I struggled with keeping it off as well as staying energized. 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

“I have been a client of Debbie’s for the past five months. I am so grateful to have her as my Health Coach. Her ability to listen and be quiet is one of the greatest things about her, it makes me feel comfort and appreciated for all I have to say even when it sometimes feels like nonsense. Through that she gives me the best support and encouragement anyone could ask for. I feel better every time I talk to her. 🙂 “~ Ryan Balog, Florida”Debbie has a wonderful skill of hearing the “best” in me. She has guided me gently yet with conviction, reminding me of my strengths, my duty to myself, and of my need to stay true to my path towards becoming not only a health coach, but my highest dream of myself. She keeps me on track, and pulls out the vital information for us/me to focus on from session to session. Thank you, Debbie!” – Amy Bright, NH

“Debbie has been an increasingly powerful health coach to me. Over the course of 5 months, our sessions have progressed to a more meaningful and helpful level. I always come away from each session with new helpful ideas and thoughts, and look forward to the subsequent session! I highly recommend her!” – Debbie Katz, VA

“I love working with Deb as my health coach because she pushes me to set goals for myself and hold myself accountable for reaching them. She is very helpful during our sessions and knows just when to say something or when to let me talk my way through it. She has definitely made my experience with health coaching a positive one and it helps me want to help others as well.” -Jessica Rodriguez, GA

“Debbie has been such an inspirational health coach. She has pushed me outside of my comfort zone when I needed a push, she has listened to me when I needed an ear, she makes me believe when I have doubt and she makes me believe I can do whatever I put my mind to! Thank you Debbie!” – Sandy Pallotta

” Deb’s has been a great support and inspirational to me during my journey as a student. She is always very knowledgeable, positive, energetic. She has great ideas and very helpful. I am so happy that I have Debbie to guide me through this exciting year. Thanks again. “- Rajika

Nutritional Coaching, Yoga and Lunch — 2 1/2 Hours

Do you sometimes ask yourself, am I losing my mind?

  • Fatigue
  • Digestive Issues
  • Stiffness or Joint Pain
  • Heart Palpitations
  • Breast Pain
  • Adult Acne
  • Urinary Dysfunction
  • Unwanted Hair Growth
  • Hair Loss
  • Dry Skin
  • Vaginal Dryness
  • Irregular Periods
  • Fibroids
  • Cravings for Sweets or Carbohydrates
  • Weight Gain
  • Hot Flashes
  • Night Sweats
  • PMS
  • Mood Swings
  • Feeling Depressed
  • Irritability
  • Headaches
  • Low Libido

How many have you experienced? How many have robbed you of your joy and made you wonder if you were losing your mind? And how often have you felt alone in your struggle to deal with these symptoms? Maybe you tried to talk to your doctor and were casually dismissed as nothing serious. Maybe you were put on hormone replacement therapy, despite the risks. Maybe you’ve sought help for one or two symptoms, never realizing they’re connected to PMS, perimenopause or menopause. Maybe they’re wreaking havoc in your life right now. Well, I’m happy to tell you, you are definitely NOT alone!

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 in Shelton, CT

Did you ever wonder WHY you crave chocolate and carbs?

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

A Yoga instructor, will teach a 1 hour Yoga class. Bring your mat or you can use a towel. Practicing yoga helps to relate 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.

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 or call 203-929-9414.