Wednesday, December 10, 2014

CREATE YOUR BEST WINTER YET!



"From crafting heartfelt handmade gifts, accepting party invitations, to making sure you get enough sleep, embrace simplicity this holiday season and create your best winter yet"

This photo is not an original it seems to be appearing in lots of locations on face
book, twitter, etc.
I think that it reflects a desire in more people to find their own authentic seasonal experience.

Here are five tips for helping you create your best holiday season.

-Prioritize what is most important to you and your family.

-Spend a moment to think about and list the emotions you want to cultivate in this season - joy? -peace? -gratitude?
                           

-Be yourself:  the most valuable gift you have to offer is your authentic self.

-Planning, planning, planning helps keep stress down. Get enough sleep by keeping wrapping, baking, gift making to a reasonable limit for your personal schedule, not trying to keep with others expectations.

-Most importantly keep extra free time in your schedule to take care of yourself . Whatever that means to you, sitting quietly with a cup of tea, making time to read a uplifting book, a walk in nature without your cell phone.

For more holiday tips check out my newsletter!

Tuesday, November 11, 2014

SALT......DID YOU KNOW?

Current dietary guidelines in the United States recommend limiting salt intake to any where from 1.5 to 2.4 grams a day. One teaspoon of table salt contains about 2.3 grams of sodium.
Several  other factors however are as  important if not more important in the consumption of salt.

The first is that not all salts are created equally.
-Natural, unprocessed salt such as sea salt or Himalayan salt, contain about 84 percent sodium chloride (just under 37 percent of which is pure sodium) and the remaining 16 percent are naturally occurring trace minerals, including silicon, phosphorus, and vanadium.
-Processed (table) salt contains 97.5 percent sodium chloride (39 percent sodium) The rest is man made chemicals, such as moisture absorbents, and flow agents, such as ferrocyanide and aluminosilicate. Also the processing of the table salt involves drying the salt above 1200 degrees fahrenheit radically and detrimentally altering the chemical structure of the salt.

The second important consideration is that sodium needs potassium to balance it in the body. If our salt to potassium ration is off that is when problems arise.
One study found that while higher sodium levels correlate with an increased risk for high blood pressure, potassium helps offset sodium's adverse effects. It is also known that too little sodium can cause imbalances so moderation is key and having a diet with lots of potassium for balance.

So the answer?
- You need salt but make sure it is the right kind, and in moderation
- Avoid a diet of processed foods. They are high in processed salts and low in potassium.
- Eat a diet of whole unprocessed foods, ideally locally grown to insure optimal nutrient content.
Some Vegetables high in potassium are Lima beans (955 mg/cup), Winter squash (896 mg/cup), Cooked spinach (839 mg/cup).
- When using added salt, use Himalayan salt, as it contains lower sodium and higher potassium levels than other salts.

Monday, November 3, 2014

COOPER'S FAVORITE HOMEMADE DOG TREATS!

Do you cook for your dog?
These treats are easy, nutritious, and according to Cooper, delicious!
What we feed our animals is as important as what we feed ourselves. Chemicals, artificial colors and preservatives just do not belong in our pet's food!!
Here is a simple recipe that takes very little time and provides a lot of treats. I have used small cookie cutters, but I have also just used a knife to slice into strips then small squares.


PUMPKIN DOG TREATS

Pre heat oven to 350 degrees
-2 eggs
-1/2 cup of canned pumpkin*
-1/4 teaspoon salt
-2 1/2 cups rice flour (this is because some dogs are sensitive to wheat flour, however I have used wheat when I am out of rice flour without problems)
-1 teaspoon chopped parsley (optional)*
-1teaspoon ground anise seed (optional)**

In a large bowl mix together the eggs and pumpkin until smooth. Stir in the salt, and parsley.
Slowly add the flour, combining until stiff, and dry dough shapes into a ball. Place on a lightly floured surface and knead a few times to combine further.
Roll the dough out to about 1/4 inch thickness. Cut into any shapes or sizes that you desire. Place cookies on a cookie sheet (no need to grease).
Bake 10- 15 minutes, remove from the oven and turn over.
Bake 10-20 minutes longer until the cookies are firm and dry.
Remove and place on a cooling rack, away from dogs!
Makes 50 plus small cookies.
*pumpkin is soothing to dogs stomachs and parsley helps with bad breath!
**Anise is to dogs, what catnip is to cats! Increases their energy and playfulness.



                                          (Cooper waits patiently for his treats!)                            


                                                                                                                         

Wednesday, October 22, 2014

SOME TIPS FOR HEALTHY WEIGHT LOSS

Do you find yourself heading into fall with a few more pounds than you want? I have, so I am going to incorporate these tips into my fall routine to get back to my "fighting weight"!

1) Exercise early: I have already started this by getting out early before breakfast to exercise. A 30 -60 minute bike ride,walk, or run. Some studies show that low-intensity exercise before breakfast helps to body burn more fat than usual! When returning however, I caution you to eat a whole foods healthy breakfast. The wrong breakfast can easily pack on a 1000 calories so stay away from the designer coffees and large bagels or pastries.

2) Make your dinner your smallest meal. If you have fueled yourself properly during the day this should not be too difficult. Make your lunch your biggest meal and choose smaller for dinner. Soup, or salad or use a smaller plate to plate up your meal.

3) Chew, Chew,Chew:  Studies show that chewing your food slowly and longer......as many as 100 times per bite, helps reduce calorie intake. This allows you to be mindful of how much you have eaten and key you into to when you are satisfied (not stuffed).

4) Drink water: 1-2 glasses in the morning, 1 glass before each meal, and 1 glass before bedtime.
Substitute water for more caloric beverages, add a slice of lemon, lime or other fruit.

5) Switch out one of your workouts per week for a high intensity workout. If you walk, add 5-6 sprints into your walk.  If you bike, sprint every couple of minutes. Swimming, do the same thing. A good formula is a 3 minute warmup, 30 second sprint, 90 seconds at a slow pace, repeat. Optimum is 8 sprints, but start out with less. This really revs up your metabolism to burn more calories throughout the whole day. (remember only 1/week!)

This is where I will be focusing to get rid of those extra pounds. How about you? Do you have any tips you would like to share?
Please leave a comment below!
Also of you need help with this I would love to help you.
I can give you the tools to make this work (all you need to do is put it to work! :-) )
Let me know and we can schedule a free consultation.
Contact me at my website.


Wednesday, June 4, 2014

SPRING PESTO


SPRING IS A GREAT TIME TO LIGHTEN YOUR EATING, ADD MANY VARIETIES OF GREENS TO YOUR DIET.
 ESPECIALLY PARSLEY AND CILANTRO AS THEY ARE SUCH GREAT DETOXIFIERS AND 
LIVER CLEANSERS.
HERE IS ONE OF MY MAY FAVORITE WAYS TO USE BOTH THESE FLAVORFUL HERBS!

PARSLEY AND CILANTRO PESTO

2 CLOVES OF GARLIC 
1/2 CUP SUNFLOWER SEEDS
1/2 CUP PUMPKIN SEEDS
1 BUNCH OF FRESH CILANTRO
1 BUNCH FRESH PARSLEY
2/3 CUPS EXTRA VIRGIN OLIVE OIL
JUICE OF ONE LEMON
2 TABLESPOONS OF LEMON ZEST
SEA SALT OR HIMALAYAN SALT TO TASTE  
SOAK SEEDS SEVERAL HOURS OR OVERNIGHT
PROCESS CILANTRO, PARSLEY, AND OLIVE OIL IN A FOOD PROCESSOR. 
ADD SEEDS, LEMON JUICE, AND SALT.
PROCESS UNTIL PASTE OR YOU ARE HAPPY WITH THE CONSISTENCY
STORE IN THE REFRIGERATOR. ALSO FREEZES WELL!
ENJOY!

I WOULD LOVE TO  SHOW YOU OTHER SIMPLE WAYS TO CHANGE YOUR DIET TO TAKE
 FULL ADVANTAGE OF ALL SPRING HAS TO OFFER. 
PERFECT FOR MORE ENERGY, CLARITY, AND FOCUS.
CONTACT ME AT  heidicolella@gmail.com  OR ON MY WEBSITE www.heidicolella.com

Thursday, May 29, 2014

How to Store Those Beautiful Farmers Market Greens

Spring is finally here in the Northeast! Time to change how we eat to encompass all the delicious
spring offerings.
Spring is a time to east lighter, more fiber and add as many greens as we can to absorb their "goodness"!
I love to shop at a local Farmers Market in Bristol RI. I find all sorts of delicious treats, from the fresh pasture raised eggs at Windswept Farm to amazing greens from  Silverbrook Farm.

Saturday I came home with three bags of greens along with the other goodies.
Fresh spinach, Mesculn mix, and stir fry greens. These greens will make up many of the weekly meals at our home this week. But how to store them so they do not wilt, or get slimy within a couple of days?
This is what I do. It is simple and I can keep my greens for a full week.
I start when I get home by washing and spinning each set of greens.
I then use a cotton dish towel and spritz them so that it is lightly damp but not soaked.
I wrap each type of greens in a towel and mark them if I need to to identify them later in the week.
These greens will be 1) lunch salads 2) several stir fries with other veggies, beans and pasta or rice, 3) added to my morning smoothies, 4) and added to delicious frittatas with the farm eggs!
Have you made it to a farmers market yet this year? What do you do with your greens?
Need help planning recipes around your market finds?
I can help!!
Contact me at heidicolella@gmail.com or through my website www.heidicolella.com for a free consultation and to set up a program that works for you!

Thursday, March 13, 2014

IS YOUR HOUSE MAKING YOU FAT?

So often our routines are influenced by our environment.  Look around your living space. Is it an environment that fosters a positive healthy lifestyle?

How to help your home, help you loose weight.

1) Declutter: when a space is cluttered, and disorganized it is not conducive to good decisions. Start with you cooking and eating spaces. Keep the primary functions in mind and remove all the clutter that does not belong, papers, bills clothing.

2) Organize: Your pantry and refrigerator  need to organized so as to see and use your healthy foods. Be ruthless about throwing out junk foods, foods with too many chemicals, or unpronounceable ingredients.

3) Set the table: Place mats, candles, and  flowers. Always sit down at the table to eat your foods, preferable with the whole family. Even eating alone, sit, light a candle and take your time to enjoy your food.

4) Turn off your TV, computer and phone while eating! Try turning on relaxing music instead to help you eat slowly and mindfully.

Need more tips for regaining order in your life? Contact me for a free consultation!
At  www.heidicolella.com






www.freedigitalphotos.net

Tuesday, February 25, 2014

ARE YOU GETTING ENOUGH IODINE?

Iodine is a natural element found in the earth and the sea. It is an element that we cannot make in our bodies so we must get it from foods. It is extremely important in the production of thyroid hormones. From regulating metabolism, to body temperature, to controlling cholesterol and heart rate. The thyroid also affects our sensitivity to adrenalin and endocrine hormones which maintain our emotional health.

The best sources of iodine:
Sea vegetables are one of the best sources. They are very high in natural  iodine from the sea. This source is easily absorbed by the body. Shaking some kelp granules in your soup or casserole adds a mild salty flavor and plenty of nutrition.
Himalayan salt, 1/2 gram of this natural salt contains 84 trace minerals including 250 micrograms of iodine. (Iodized table salt is another way of getting iodine but is not recommended since table salt or sodium chloride is toxic to the human body and the iodine used is synthetic).
Fish, and sea food in general, contain various amounts of iodine.
Baked potatoes are one of the best land based sources. (Choose organically farmed potatoes in nutrient rich soil to get the most iodine).

READY FOR SPRING? Contact me for a free consultation to learn how I can help you prepare!
Drop me a note  heidicolella@gmail.com

(adapted from spiritfoods.net)

Monday, February 17, 2014

6 HABITS OF HEALTHY EATERS

Being healthy is a lifestyle, it is on going, not something you do to reach a goal and then go back to your old ways.
How many of these habits can you adopt to feel better.

1) Grow your own foods: Any foods you can grow yourself are better for your health and the environment. Whether you sprout seeds or grow herbs on a window sill or a full blown garden it will put you way ahead on the health spectrum.

2) Meal planning: Make a weekly meal plan, and eat most of your meals at home. This is one of the most important steps to eating healthy and also saving money. Thinking out your entire day in advance will save you time, and calories.

3) Smart shopping: Always read labels, know what you putting in your mouth. If you cannot pronounce it do not eat it!!

4) Hydration: Getting enough fluids benefits your skin, circulation, blood pressure, and energy levels. Water is always your best choice. Flavor it with a lemon, or lime slice or your favorite herb (mint or lemon balm)

5) Enjoy what you are eating: Eat mindfully, slowly, chew throughly. Always sit down to eat. Savor the flavors and textures. Eat moderately, stop when you are satisfied but not full.

6) Exercise: Get yourself to move a little more each day. 10-15 minute walk, make it a little longer each day. Breathe deeply.

Tuesday, February 11, 2014

RELATIONSHIPS

 With Valentines day upon us it is a great time to reflect on the quality of our relationships.
For relationships to survive they cannot be taken for granted and need to be attended to regularly as a priority.

Here are 6 ways to improve your relationship.  
(Adapted from an article in Psychology Today online, by Barton Goldsmith Ph.D)

1) Communication: Sharing thoughts and feelings without concern about being judged is a most important part of a relationship. Neither you nor your partner are mind readers. Be a good listener and a communicator.

2) Acknowledgment: Expressing appreciation towards one another. Supporting each others actions and efforts. Showing gratitude.

3) Interdependence: Work on your ability to be involved with each other in a supportive way with out compromising your individual values. Balancing time together with time for yourself.

4) Playfulness: Make time to have fun together. This is especially important in this fast paced and stressful society. Sharing fun, playful moments create more feelings of closeness.

5) Positivity: Making a mutual choice to maintain a positive attitude.

6) Honesty: Having a partner you can trust creates a buffer between you and the difficulties of the world.

"Every successful relationship needs the care and nurturing of two committed adults giving to each other in a way that creates a mutually beneficial connection. Make the effort, you are both worth it!"