Tuesday, February 25, 2014


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


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.

Need help implementing these changes into your lifestyle? I would be glad to help!
Check out my website for more information or contact me to set up a free consultation!

Tuesday, February 11, 2014


 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!"