HEARTY WHEAT BERRY SOUP

 AN AMAZING WARMING SOUP FOR THESE  COLD WINTER NIGHTS!

1 CAN OF NO SALT CANNELLINI BEANS DRAINED AND RINSED

2 TABLESPOONS OF OLIVE OIL

1 SWEET ONION DICED

2 CARROTS DICED

1 CELERY RIB DICED

3 GARLIC CLOVES MINCED

6 CUPS LOW SODIUM VEGETABLE STOCK (I LIKE IMAGINE BRAND NO CHICKEN)
1 CUP OF CHOPPED KALE

1 CUP FROZEN GREEN PEAS

¼ CUP PARSLEY CHOPPED

2 TABLESPOONS OF FRESH, OR 2 TEASPOONS DRIED SAGE

¾ TEASPOON DRIED THYME

1-CUP WHEAT BERRIES, RINSED

1 CAN DICED TOMATOES

½ CUP RED WINE

SALT AND PEPPER TO TASTE

HEAT OLIVE OIL IN A LARGE SOUP POT AND SAUTE, ONIONS, GARLIC, CARROTS, AND CELERY FOR 3-4 MINUTES.

ADD THE REST OF THE INGREDIENTS AND SIMMER THE SOUP COVERED FOR 1 HOUR OR UNTIL WHEAT BERRIES ARE CHEWY BUT TENDER.

SEASON TO TASTE.

SERVE WITH SOME PARMESAN SPRINKLED ON TOP

*SUBSTITUTE FARRO FOR WHEAT BERRIES FOR A CREAMIER SOUP AND SLIGHTLY DIFERENT FLAVOR.

WHEAT BERRIES DELICIOUS, NUTRITIOUS, AND LOW BUDGET!

Wheat berries are a grain, loaded with vitamins, minerals and with dietary fiber. They have a delicious nutty flavor, and chewy texture.
This humble grain is found in most grocery stores for less than $2/pound.
Cook time is 45 minutes to one hour.
Soaking this grain first is not necessary.
To add a different flavor try toasting in the oven on a baking sheet before cooking.
Wheat berries generally double in size when cooking so 1 cup cooks to 2 cups when finished, feeding 4 people!
Wheat berries make a wonderful addition to soups as well as a stand alone side dish.

Here is an easy recipe for Wheat Berry Pilaf

1 cup wheat berries
2 cups of low sodium vegetable stock, home made or I like Imagine brand "No Chicken" stock
1 onion diced
2 garlic cloves minced
2 celery ribs sliced
1 carrot diced
1/2 of any color pepper you would like diced
Place berries and stock in a medium sauce pan and bring to a boil, turn down to a simmer and cook for 45 minutes to 1 hour. Test for doneness, berries should be chewy, not crunchy.
Meanwhile in a skillet coat bottom with a small amount of olive oil and saute vegetables stirring frequently for 5 minutes or so.
When wheat berries have about 15 minutes left to cook add vegetables to the pot.
Season to taste and serve warm.
This keeps well in the refrigerator for several days and re heats well.
Recipe adapted from the Providence Journal.

For more healthy recipes or to book a free consultation with me go to my website.

GOT PAIN?

                    FIGHT PAIN WITH FOODS NOT PHARMACEUTICALS


Eating the right foods do more than mask pain. They cure the underlying cause of the pain.
Here are examples of just a few of the foods to use.

- Sore Muscles, try ginger: Post work out pain is lessened with regular ginger tea consumption.
The gingerols, antioxidants that have anti-inflammatory pain relieving properties.
- Achy joints, try cherries, or turmeric. Twenty tart cherries may be as effective as taking ibuprofen for reducing pain, according to studies. Turmeric contains curcumin, which studies show work as well as ibuprofen in knee osteoarthritis.
- Heartburn, try Beans! A study in the journal of GUT found that people eating high fiber regularly were less likely to report GERD symptoms. Fiber moves food out of the stomach faster and prevents reflux.
- Digestive pain, try peppermint. The menthol in peppermint tea works as a muscle relaxer which can help to relieve the cramping and spasms associated with occasional intestinal distress and full-blown IBS.
- Headaches, try coffee or pumpkin seeds. headaches are often caused by dilated blood vessels in your brain. The caffeine in coffee can help constrict blood vessels and ease the pain. Caffeine also causes painkillers to work more effectively so you can use a much lower dose.
If your headache is a migraine it is possible you are deficient in magnesium. Foods rich in magnesium like pumpkin seeds calm over excited nerves and tense muscles that contribute to migraine pain.
So next time you are in pain look for a food to cure rather than as pill to mask.

Need help with finding the right balance in your life?
Contact me for a free consultation and more information on how I can help you.
www.heidicolella.com

Information in this article is from Prevention Magazine.

photo credit: freedigitalphotos.net, Victor Habbick

POWERFUL POMEGRANATES!

Did you know that Pomegranates are in season from September to January in the United States.

This ancient fruit has a rich history. Pomegranates are one of the earliest cultivated fruits. It has been traced back to 3,000 BC.

These tough skinned fruits, that hide their tiny seeds, may look arduous to prepare but the nutrient benefits are definitely worth it.

Clinical studies show that a compound only found in pomegranates called punicalagin benefit the heart and the blood vessels. It is reported to lower cholesterol, and blood pressure, and work to melt away any blockages of the heart.

Pomegranates have a high antioxidant capacity, that places them above green tea and red wine! This makes it a potent tool against degenerative, and inflammatory diseases like, cancers, heart disease, and arthritis.

Pomegranates are a perfect addition to your diet at this time of year for the super immunity boosting properties that they offer.

Uses: Try some pomegranate seeds sprinkled on your favorite salad, or try this recipe.
They are also delicious sprinkled on crackers with goat cheese, or in your favorite seltzer, or wine.
I found a video to help you easily access the seeds, easier than you may think!

I will be opening up a few extra coaching time slots as the holidays approach to help keep the holidays sane and healthy!
For your free consultation contact me at heidicolella@gmail.com

PUMPKINS, MORE THAN JUST A DECORATION!

Fall decorations are not complete without a pumpkin or two.
Besides their beauty, the most edible, sugar pumpkin is nutrient dense and so versatile.
1/2 cup of pumpkin has only 40 calories, 5 grams of fiber, 2 grams of protein, and 9 grams of carbs.
It has more potassium than a banana, good for blood pressure among other things. It is rich in beta carotene, which keeps down the risk of cancer, and tryptophan, for better moods and sleep!

Pumpkin is delicious, served in savory meals as well as sweet.

If you are a fan of smoothies, mix 1/2 cup into some unsweetened vanilla almond milk, 1/2t pumpkin spice, a drizzle of honey or stevia, and a couple of ice cubes. Blend until smooth.
A filling and nutritious treat!

How about pumpkin hummus? 1 can of garbanzo beans drained, 1 cup pumpkin, 1 clove of garlic, cumin and cinnamon, about 1/2 t each, 2 T tahini, 1T olive oil if needed to smooth out. Puree all ingredients in a food processor and salt and pepper to taste. Serve with vegetables, or pita chips.

I found a great recipe for pumpkin soup that will warm you on a cold night.

Never throw out the seeds! They make great snacks, and are packed with more potassium, magnesium, and zinc!

Need more ideas for healthy eating and living? Come on over to my website and contact me for a free consultation!

CHAMOMILE

In my herb garden this summer I decided to try growing German Chamomile. I have found that is is extremely easy to grow. I started it from seed in the spring.  It sprouted quickly but was slow to mature.
The flowers start to appear at the end of July and continue until a frost! The fine fern leaves and small flowers look delicate but this is a suprisingly tough plant. Chamomile has had reported use for many centuries by people who felt sick or stressed. The Greeks called the plant ground apple due to the distinct aroma of
mildly sweet apple. It is considered the most widely consumed herbal tea in the world.
Recent research in England has found evidence that Chamomile actually helps relieve a wide range of health aliments from the compounds glycine, and hippurate.
Glycine promotes sleep by soothing the nervous system and also calms muscle spasms.
It is a stomach soother for the same reason of muscle relaxation in the intestines.
The hippurate provides the antiseptic, anti inflammatory, and antihistamine qualities.

The flower heads are used for teas. I have picked, and dried the flower heads in my dehydrator, however they may also be used fresh.

Tea is made by brewing in a pot with a lid to hold in as much steam as possible. Brewing time for the best benefits is 10 minutes.

Here is my chamomile ready for drying.
As the weather cools enjoy this mild flavored tea for a relaxing healthy drink!

FALL SUPER FOODS

We are now on the threshold between summer and fall. Late harvest tomatoes, peppers, and greens are still plentiful, however the cooler temperatures start making us crave heavier warming foods.
I wrote about apples in my last blog, which are part of this harvest time.
Here are just 5 of my favorite super foods of this transitional season.

1) Sweet Potatoes: This fiber packed vegetable is also loaded with many vitamins, A and betacarotene to name just two. My favorite method of cooking is roasting with a small amount of olive oil, or coconut oil,and a dash of salt and pepper. They can also be steamed and prepared as a dip!

2) Broccoli: This is the vegetable for all your antioxidant needs, very high in Vitamin C and potassium. Being part of the cruciferous family it supports your bone, eye, and heart health as well.
Steaming is best but do not over cook! Try serving with a drizzle of olive oil and a squeeze of lemon.

3) Lima Beans: Another vegetable with ample fiber, these beans will fill you up and keep you full longer. High in protein they have no cholesterol, and are fat free!

Steam them to use as a side dish, or add to soups and stews. They also puree well with herbs for a yummy dip!

4) Beets: I love beets!!! The color alone provides anti-inflammatory properties, these beauties also provide calcium and potassium. I love to roast, or steam them, removing the skins after cooking, or grating raw for a beautiful salad topper.
Do not forget the greens! Saute them with some onion and garlic and serve over pasta.

5) Grapes: It is grape harvesting time. Such a great, sweet treat when you are having a craving, they also hydrate due to their high water content. The skins contain resveratrol and they may reduce allergy symptoms.
They are a delicious treat as is, or freeze for a special frozen treat.

What is your favorite food at this time of year? Leave a comment in the space below!

Need more tips or help deciding what to eat for optimum heath?
contact me for a free consultation www.heidi-colella.com

Image courtsey of dan from freedigitalphotos.net

APPLE SEASON!

                                         

I love the start of apple season. The first apples are always so juicy, crisp, and tart.
They also have many health benefits.
-One medium apple has 4 grams of soluble fiber  and only 95 calories.
-They are a good source of vitamin C
-The antioxidants and pectin are responsible for lowering cholesterol AND helping with weight loss.
-In Several studies including the Iowa Women's Health Study, following 34,000 women for 20 years, and a Finnish study following 9,208 men and women found that frequent apple eaters had the lowest risk of suffering a stroke, or dying from cardiovascular diseases.
-Apples help to protect us from metabolic syndrome and inflammation
-Apples have  an antioxidant called quercetin that boosts exercise endurance by making oxygen more available to the lungs. Quercetin also is a natural antihistamine which helps us with those pesky fall allergies!

To get you started on an apple eating habit here is a recipe that is as healthful as it is delicious.

APPLE CRISP

4 apples peeled and cored (I sometimes leave the skin on!)
3 tablespoons of lemon juice
1 tablespoon sugar
1 teaspoon cinnamon
1 1/2 c oats
1/3 c maple syrup
2 tablespoons of melted coconut oil or organic butter
3/4 c finely chopped walnuts
1 teaspoon vanilla extract
1/4 teaspoon salt

Preheat oven to 350
Slice apples thinly and toss with the lemon juice, sugar, and cinnamon. Spread in a 9"x9" baking dish.
Combine oats, walnuts, maple syrup, oil or butter,vanilla, and salt in a bowl. Stir to mix then spread evenly over apples.
Bake in the preheated oven for 35-45 minutes, until top is  crisp and brown, and apples are tender.


photo credit: Freedigitalphotos.net  kornphoto

WILD BLACK BERRIES! YUM!!

I spent Labor Day weekend in NH picking Wild Black Berries. They are the most beautiful deep blue berries ever!
This is an annual event for us but this year was a particularly bountiful harvest. We use them in many ways, in fruit salads with local melons, and we make jams for gifts. They make a very delicious blackberry pancake with NH maple syrup! :-)
They are also a great addition to smoothies. They freeze beautifully and last in the freezer all winter.
- One cup has 43 calories.
- They are rich in bioflavonoids and Vitamin C.
- Their dark color makes them one of the highest antioxident levels of all foods.
- They are anti viral, anti bacterial, and anti carcinogen.
- They are rich in mineral like potassium, magnesium, iron and calcium to name only a few.

We know that eating a rainbow of colors is beneficial so add these beautiful deep blue berries to your diet today!! If you cannot pick your own, check out the local farmers markets.

Need more help knowing what to eat to keep healthy?  As a health coach I can simplify these decision for you and get you feeling your best quickly!
Contact me at heidicolella@gmail.com.

SIMPLY SENSATIONAL PASTA SAUCE

We cannot leave August without talking tomatoes. This is their high season, and we all know the benefits of eating local! The tomatoes in my garden happen to be prolific and delicious this year. I have been drying them, freezing them whole, making ratatouille, and now pasta sauce to enjoy and freeze for later.

When highlighting tomatoes in August simplicity is the key. They have such a beautiful flavor that not much else is needed.
 A few tomato facts:
Tomatoes, are actually a fruit!
Interestingly, cooked tomatoes are more nutritious than fresh!
Their nutrients are fat soluble so a little oil helps your body to absorb the nutrients better!
The phytochemical lycopene makes the tomato heart healthy and protects from some forms of cancer!

MY FAVORITE "GRAVY" (as my father-in-law would say)

1/4 C good olive oil
1 white onion chopped
4-6 large garlic cloves, peeled and chopped
8 cups of chopped tomatoes (I mix different types)
1/4 c fresh basil chopped
1/8th c fresh oregano chopped
*1/4 c red wine, optional
1/2 t sea, or himalayan salt ( these provide beneficial minerals with no added chemicals)
black pepper, or red pepper flakes to taste
In a large deep saute pan with a lid,
add oil, and onion and saute for 3-4 minutes.
Add the garlic and cook a few minutes more.
Add the tomatoes, and wine if using, and simmer all of the above at least 25 minutes, more is fine.
I start with the cover on the pan then I take it off to allow the sauce to cook down and thicken slightly.
Add the herbs, salt and pepper to taste and simmer for 10 minutes more.

Serve over your favorite whole wheat or rice pasta.

Double this recipe, and cool and freeze for a taste of sumer this winter!

TRY THIS EASY STIR FRY AND YOU WILL BE HOOKED!

SENSATIONAL SUMMER SALSA

                                                                   



 This is a recipe that my husband and I have been making all summer! It is very versatile.
We have used it as a dip with corn chips, on wraps, and on grilled wild salmon!
One of the key ingredients is the red onion which was featured in my previous blog.

SUMMER SALSA

1 medium red onion diced very small
1 sweet red pepper diced very small
1 green pepper diced very small
2 cups of fresh pineapple, or mango, or to keep it local, peaches or nectarines, very finely chopped
1 cup of finely chopped cilantro
hot jalapenos diced, I used 4-6 slices from a jar diced small. Add more to taste.
juice of one lime.
*optional, we sometimes like to add a can of no salt black beans and/or some corn off the cob if you have leftovers.

mix all ingredients in a bowl and allow to sit for several hours or overnight before serving to blend the flavors. Taste and adjust heat as desired.
Enjoy!!!

WHO KNEW! RED ONIONS AN AMAZING SOURCE OF ANTI INFLAMMATORY NUTRIENTS!

The onion family as a whole adds many beneficial nutrients to your diet.
The red onion has twice as many anti-oxidents as any other type of onion!

The sulfur in the red onion is important for the role it plays in detoxification, inhibition of red blood cell clumping, and the lowering of LDL cholesterol and triglycerides. Sulfur improves cell membrane function, cardiac function and fat metabolism.

Red onions are also a rich source of quercetin a naturally occurring  anti-histimine,  often recommended for allergies and asthma. In the natural state of the whole onion it is more bioavailable to the body than in supplement form.

Red onions are a great source of chromium, which most people do not get enough of. Chromium lowers blood sugar, and supports heart health.

A few tips on using onions. When chopping and onion always use as much of the outer layers as possible.(Just removing the papery skin) Also let onions sit for 10-15 minutes before using as this allows the best use of the nutrients. When heated the red onion looses some of it's anthocyanins, but not the quercetin!

Studies show that 4-7 servings of red onions a week have been associated with reducing colorectal, oral, laryngeal, esophageal, and ovarian cancer.

Watch for my next blog in which I will share my favorite red onion recipe.
Want more healthy information? Like my face book page:https://www.facebook.com/HeidiColellaHealthCoach
Also check out my website to sign up for my newsletter.www.heidicolella.com

DO YOU KNOW WHAT REALLY CAUSES HEART DISEASE?

Statistics from the American Heart Association show that 75 million Americans currently suffer from heart disease, 20 million have diabetes, and 57 million have pre-diabetes.

To get to the root of these problems we need to look at the chronic inflammation that happens when we are exposed on a daily basis to toxins, foods that we should not be eating. Highly processed carbohydrates, with sugar, flour, and omega 6 oils. When we eat these foods regularly we create small inflammation that turn into more inflammation, which becomes chronic. The body responds to this. The body’s response to inflammation works well when the inflammation is acute and ends, however with chronic inflammation the defenses become overloaded and break down.

Eating processed food packed with sugar starts a chain reaction of increased blood sugar, overworked pancreas, confused insulin results, and glucose ends up either stored as fat or in the blood vessels causing inflammation.

Processed foods that are loaded with, and/or soaked in omega 6 oils have a similar effect. They throw the omega 6/3 ratio out of balance, excessive cytokines are formed which adds to the inflammatory process going on in the body.

Cholesterol is just one of the bodies defense mechanisms against this inflammation in the vessels. It is sent in to smooth over the injured sites.

When these structures continue to be inflamed the cholesterol builds up in defense.

Therefore getting rid of the chronic inflammation as a start, is a better place to focus our attention rather than lowering the amount cholesterol.

The answer is to return to a more natural whole foods diet. Foods without labels, Complex carbohydrates like vegetables and fruits, protein from legumes nuts and seeds and healthy animals. Healthy fats like olive oil and coconut oil.

If you need help sorting these types of health issues out I can help you. 

No one style of eating is right for everyone. 

I coach clients in making healthy choices about their food and lifestyles.

Feel free to contact me for a free initial consultation heidicolella.com

ARE YOU ADDICTED TO SUGAR??

Do you get cravings for "a little something sweet after meals?"
 We Americans are conditioned to crave sugar because of the amounts of processed foods that we are exposed to. Sugar is hidden in many products. This craving is not only bad for your weight, it also has many health repercussions, from type 2 diabetes, heart disease, to dementia. Sugar is also known to feed certain types of cancers.

So how much is too much? The Heart Association suggests no more than 6 teaspoons of sugar/day for women and 9 teaspoons for men. Studies show that we are actually consuming on average 22 teaspoons/day! To convert that to grams, which are often found on labels, there are 4 grams of sugar per teaspoon.

Sugar has addictive properties similar to drugs like cocaine and heroin. It actually changes the chemistry in the brain to want more and more.

So how do you know if you have a problem with sugar?
- Do you constantly feel tired and turn to sugar for energy?
- Do you constantly crave "a little something sweet"
- Anxiety can also be a sign of sugar addiction.

How can you treat this problem?
- Start drinking more water.
- Eat a more balanced diet with an emphasis on vegetables and fruits.
- Get enough sleep.
- If stress is your trigger eliminate or manage your stress.

As a health coach I can help you through the process of changes that will set you on the path of a healthier relationship with sugar, before it becomes detrimental to your health.

Contact me for a free consultation at heidicolella@gmail.com
Also like my face-book page https://www.facebook.com/HeidiColellaHealthCoach for my
 healthy postings.
* photo credit FreeDigitalPhotos.net Aopsan

HEALTHY PASTA SALAD

This is a perfect spring or summer lunch or dinner!


Pasta Salad With Shrimp or Scallops, Feta, Arugula and Cherry Tomatoes

Makes 6 servings.
( I use scallops as that is my preference)

 8 oz whole wheat fusilli
4 tbsp olive oil
1 lb of raw shrimp or "dry" scallops*
1/2 cup frozen, shelled edamame, thawed
1 cup grape or cherry tomatoes halved
3 scallions chopped
1 cup arugula chopped
1/2 cup feta cheese crumbled (I really like the goat cheese)
1/4 tsp crushed red pepper flakes
freshly ground pepper
the zest and juice of one lime.

Cook pasta according to package directions, but omit salt. Drain reserving 1/2 cup of the liquid.
Heat a skillet over medium high heat. Add 2 tbsp oil and cook shrimp or scallops til done. Add liquid as necessary to keep from sticking to pan.
Place all ingredients in a large serving bowl with the rest of the oil and lime zest and juice. Toss gently.
Add extra pasta water if more liquid is desired.
May be served warm or cold!

*dry scallops have not been soaked in a chemical that plumps them up to add weight, better for you and tastier.

NON-PHARMACEUTICAL WAYS TO LOWER YOUR BLOOD PRESSURE (PART 0NE)

                                   DO YOU KNOW YOUR NUMBERS?

The vast majority of U.S. adults consume too much salt and too little potassium. 

This is particularly critical to the increasing number of individuals with high blood pressure. These individuals fighting HBP have many non-pharmaceutical ways of controlling their pressure, including weight loss, exercise, stress management, as well as decreasing dietary sodium. 

Research shows that a diet with adequate potassium can lower blood pressure. 

Potassium causes the kidneys to excrete excess sodium from the body, thereby lowering blood pressure. A healthy American should consume 4,700 milligrams of potassium daily. Most do not. We are more likely in the 2,500-3,000 milligram range. So the hunt is on to add the nutritious foods that are potassium rich.

The list is large with veggies, fruits and beans at the top.

Check this list out as you make up your daily meal plan.

Potassium rich foods

As a Holistic Health Coach I love helping clients find the delicious whole foods that will bring them a healthy balance, and avoid the chronic diseases that are so common today.

If you would like to learn more about how I can help you, sign up for a free consultation www.heidi-colella.com. 

Also you can like my face book page for inspiring facts and recipes. http://www.facebook.com/HeidiColellaHealthCoach

I would love to hear how you add some of these foods to your life, So leave a comment!

Get free tips for the healthy life you were meant to live!

HEIDI'S HEART HEALTHY & SLIMMING MINESTRONE SOUP

EASY BEANS AND GREENS!


Beans, or legumes, including peas and lentils, are an excellent source of plant-based protein. Beans are found in most traditional cultures as a staple food, offering grounding and strengthening properties that enhance endurance. They offer a highly usable, highly absorbable source of calcium for the body. A very inexpensive source of high nutrition, beans can be rich, delicious and satisfying,

Lack of sexual energy is often due to overtaxed adrenal glands and kidneys. Beans are known for strengthening these organs (ever noticed the shape of a bean?) and can help restore vital energy as well as sexual energy.

Beans have a reputation for causing digestive distress, but this is usually because they have been undercooked or improperly prepared. To help reduce gas-forming properties, soak beans overnight prior to cooking, increase cooking time, add spices like bay leaf, oregano or cumin, or add kombu (a sea vegetable) when cooking.

Soul Food

Think for a moment of a food from your past, one that makes you feel great after you eat it for no specific reason. Maybe it is macaroni and cheese, slow-simmered tomato sauce, ice cream cones or potato pancakes. Eating comfort foods (every now and then) can be incredibly healing, even though your rational brain might not consider it highly nutritious.

Food has the power to impact us on a level deeper than just our physical well-being. What we eat can reconnect us to precious memories, like childhood playtimes, first dates, holidays, our grandmother’s cooking or our country of ancestry. Our bodies remember foods from the past on an emotional and cellular level. Eating this food connects us to our roots and has nurturing effects that go far beyond the food’s biochemical make-up.

Acknowledging what different foods mean to us is an important part of cultivating a good relationship with food. It ’s important to notice that we each have a relationship with food—and that this relationship is often far from loving. Many of us restrict food, attempting to control our weight. We often abuse food, substituting it for emotional well-being. Others ignore food, swallowing it whole before we’ve even tasted it.

What would your life be like if you treated food and your body as you would treat your beloved – with gentleness, playfulness, communication, honesty, respect and love? The next time you eat your soul food, do so with awareness and without guilt, and enjoy all the healing and nourishment it brings you.

BREATHING YOUR WAY TO THE HEALTHIEST YEAR EVER!

Simple breathing exercises can help you towards your goal of your healthiest year yet!

Paying attention to your breathe is a great way to stay centered, calm, and energized. The key is to breathe fully, deeply and slowly.
When  you feel stressed during the day stop and breathe deeply, you will be able to compose yourself, and allow for a pause, like a mini meditation. The ability to calm yourself will help in the control of the release of cortisol the stress hormone. As we know cortisol impedes our ability to lose weight and increases inflammation.

A simple breathing exercise that calms the nervous system and the mind is timed breathing. Your exhale should be a few counts longer than your inhale. This allows the nerves in your diaphragm to send a message to your brain to relax, there by dropping your heart rate and lowering your blood pressure. This puts your body in a state of calm.
Practice this often so this breathing becomes second nature and available when you need it.
This type of breathing is also very beneficial in promoting sleep and returning to sleep if you awake in the middle of the night.

Breathe in through your nose  for 2-4 counts, hold for 1 count, slowly breathe out through your nose for 4-8 counts, finish by holding your breath out for 1 count. Find the combination of in and out breaths that is most comfortable for you.

As a holistic health coach, I enjoy helping my clients find ways to deal with the stresses in their life, in simple ways that fit their lifestyle.
Contact me through my website www.heidi-colella.com for a free consultation on how I can help you in making this the healthiest year yet!

MAKING THIS YOUR HEALTHIEST YEAR YET

Are you ready to commit to have your healthiest year yet?
How does that look for you?
For me it means fitting in some exercise, yoga daily, and working on my focus and mental clarity.

I find the best way to do this some days is to fit these in at 10 minute pauses between my other commitments during the day, or when my attention and energy are waning. For example a 10 minute exercise routine, or yoga sequence can be done while, waiting for the coffee to perk, feeding the dogs or cooking rice for dinner. Just set a timer and go for it!
The other daily routine that significantly improves my focus and helps me stay on task is my 10 minute meditation.

Three -ten minute sessions is all it takes. The feeling of accomplishment as well as the health rewards far out weigh the time spent. Give it a try and let me know how you feel!

As a holistic health coach I regularly help clients identify what will make positive changes in their lives, and work with them to set goals to achieve them.
If you are interested in a free consultation to see if we can work together contact me at
www.heidi-colella.com

Link for: 10 minute exercise routine http://www.chacha.com/gallery/4719/what-are-some-easy-10-minute-workouts
Link for: 10 minute yoga sequence http://www.fitsugar.com/10-Minute-Yoga-Flow-Series-22758284   Also Tara Styles website has many short yoga routines http://tarastiles.com/
Link for 10 minute meditations that I love http://www.getsomeheadspace.com/  this site also has a free app for i phones and i pads for meditation anywhere!

AMAZINGLY DELICIOUS GREEN SMOOTHIE

Start your New Year off on the right foot by adding a Healthy Smoothie to your daily routine.

My new favorite includes:
1/2 cucumber (peeled if not organic)
1-2 cups of fresh  spinach
1 whole kiwi scooped from it's skin
1/2 cup of frozen pineapple chunks
1 1/2 - 2 cps of coconut water (regular water can easily be substituted)

Place all ingredients in a blender and blend until smooth!
Drink up and feel the goodness!

This smoothie has so many benefits. The cucumber is a great source of vitamin B's to promote nervous system health, and energy. The sterols found in cucumbers help decrease cholesterol and blood pressure. Silica works on joint  and connective tissue health.
Spinach is packed with vitamins, and phyto-chemicals it promotes energy to the cells, increases vitality and is also anti-inflammatory. Spinach is rich in iron and chlorophyll to build healthy blood. Pineapple contains bromelain which is also an anti-inflammatory as well as helping to break down proteins and aid in digestion. Pineapple offers mild pain relief for arthritis.  Kiwis contain more vitamin C than an orange. This protects us from free radicals, lowers blood pressure, protects the cardiac system and promotes bone health. Kiwis also provide fiber for digestive health and blood sugar regulation.
So smoothies add a lot of nutrients for a little effort.

Try mixing and matching your own smoothies and let me know what works for you!
A good combination would include, 50% greens, 50% fruits and your choice of liquid. You may also  add protein boosters like nuts, seeds, or  high quality vegetable protein powder.

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