Tuesday, December 6, 2016


Finding your healthiest best self and what that means for you!
It is all about mindfulness. Not worrying about the future, ruminating about the past, it is about being present. Today, for me, that means being present with myself. Evaluating how you are feeling and what you need from moment to moment. This is not selfish, this is so important because you cannot nourish others until you are comfortable with where you are first.

What makes you happy, satisfied, turned on!

Start simply with how you move during the day. Movement is important, sitting endlessly is not healthy.
Can you stand and move at the least 2 minutes an hour? That would be a good start. Can you get outside every day to appreciate the fresh air and nature? This is considered therapy in Japan, and rightly so. Even better take a long walk or bike ride.

Next, what are you feeding your wonderful body. Just take a minute to evaluate what makes you satisfied but not “full”. Are you eating only when you are hungry, or just because it is that time. Are you eating, not because your stomach is empty but you are emotionally hungry, sad or bored? If emotional issues are the cause, take a minute to think through those and deal with those emotions rather than smothering them with food.

Lastly, take time to just breathe, or meditate. Be alone with your own thoughts at least once a day. Take the time to be quiet and really listen to what your heart is telling you. Slowly you will be more in touch with yourself and your needs. This will go a long way in dealing better with your stressors and will also help you to really listen to others and be present for them without needing to “fix their problems”.

Tell me what you know you need to feel healthy and present in the comments below.

Thursday, October 27, 2016


Pumpkins, more than just decorations. They are everywhere right now and such an amazing source of Vitamin A to protect your eyes, lots of fiber for heart health, gut health and weight loss. the orange color, beta-carotene fights certain cancers, and boosts your immune system. Do you need any more reasons to add pumpkin to your meals?

How about trying pumpkin overnight oats?

1/3 cup non dairy milk
1/3 cup unsweetened plain pumpkin
1/3 cup old fashioned rolled oats
3 teaspoons chia seeds
1 tablespoon maple syrup (optional)
1/2 t vanilla extract
1/2 teaspoon pumpkin spices
Mix above in a jar and leave in the refrigerator overnight.
In the morning add more "milk" if it seems to thick.
Top with pumpkin seeds, or pecans.
Enjoy this nutritious treat for breakfast or a snack!

Wednesday, October 26, 2016


" A World Health Organization study of more than 150,000 individuals, nearly half women, concluded that for people over 60, good nutrition can extend life. What we eat affects how long we live and how we feel every day we are alive!"

What does "good nutrition" mean to you? For me, today, it meant greens and beans. Sometimes I just like to keep it simple!
Dark leafy greens like kale, spinach, arugula, and even romaine, are some of the most nutrient dense foods.
Beans provide, protein, complex carbs and fiber. Beans also contain a powerhouse of nutrients including antioxidants, vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc.
This simple meal took 10 minutes to prepare, and was filling and satisfying.
Baby kale sauteed
 in coconut oil, and seasoned with curry powder. Navy beans added at the end to warm.
Not a fan of beans and greens alone? Add greens to soup finely chopped. Beans can be blended, or mashed to thicken the soup.
Leave me a comment and let me know what good nutrition means to you!

Need help keeping good nutrition a simple addition to your meal plan?
Contact me I would be glad to help you!!
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Tuesday, August 16, 2016


Every week after shopping at the farmers market I try to prepare a few meals that can be served for lunch or dinner. this way if the week becomes hectic I do not resort to less healthy alternatives!

This week was so hot that I could not bring myself to prepare anything hot!
Here is what I have on hand for the week.

-  I always make a large mixed green salad with as many different vegetables as possible.
We use this for sides, a full meal with add ons, and in daily lunch wraps that include hummus, brown rice, and Sriracha!
-  Next I made a very special fruit salad. I was lucky enough to be given a most beautiful mango from my friend who has a house in Florida near a mango grower! It was perfect!! I also included a watermelon from the farmers market, blackberries from the farmers market, and fresh pineapple.
This will make for several desserts, or lunch with plain yogurt, and a shake of cinnamon.
-  Lastly I made bean salad. I put different beans in every time I make it and it is always delicious.
It pairs well with the salad as a more hearty meal, as a side or alone. (we even put it in the sometimes!)
So how do you prepare for the week with healthy meals?
Send me some of your ideas!
Need help? Let me know I would love to work with you to make a plan.

Tuesday, May 31, 2016


"There is rosemary for remembrance" Hamlet; IV Ophelia to Laertes

Looking for a gift for the gardener in your life or even for yourself, how about a rosemary plant?
With a little effort they can be kept as a houseplant in the winter. They like sun, and need to be not too wet or too dry. Occasional misting of their needles will also help if you have a dry house.

The scent of rosemary is one of my favorites. Touching the branches as you pass by sends its fragrance throughout the house.

Rosemary is known to be a memory enhancer. Research has proven that this herb increases blood flow to the brain.
Scientists found that rosemary also slowed the degrading of acetylcholine, which is involved in the formation of new memories. Used in food or as a natural medicine it also had the ability to improve longterm memory.

Rosemary is also a rich source of minerals like potassium, calcium, iron, manganese, copper and magnesium.

When using in cooking be sure to either add as a sprig and take out at the end of cooking, or mince very finely to avoid the feeling of eating sharp needles!

The flavor of rosemary enhances meats, eggs, and tomato based foods. Serve it minced in olive oil for as dip with bread. As a tasty healthful tea add a sprig to boiling water and let steep for 10 minutes. Strain and drink!

Want more tips for growing and using herbs for health?
Head over to my website www.heidicolella.com and sign up for my newsletter, or shoot me and e mail heidicolella@gmail.com to set up an informative private session to have all your questions answered!

Photo credit Serge Berlasius at FreeDigitalPhotos.net

Wednesday, May 11, 2016

PROBIOTICS - Stocking up on friendly bacteria

Spring is approaching and it is time to focus on optimizing our gut health.
Digestive health is so important for so many systems.
Probiotics are found in fermented foods such as sauerkraut (only those found in the refrigerated section) and yogurt and kefir.
The probiotic bacteria showing the most benefits are lactobacillus strains and bifido bacteria strains. They are found in fermented foods as well as high quality supplements.
Probiotics have been found to affect everything from reducing allergy related symptoms to decreasing the development of brain diseases.

Some other ways these bacteria provide a positive impact on our health.
- Treating infections: Research shows probiotics can compete with disease causing microbes for nutrients.
- Sinusitis and nasal congestion linked to allergies maybe decreased by improved gut bacteria, specifically lactobacillus casei.
- Reducing inflammation: A Gut Microbe study found that probiotics can help to reduce inflammation. This is important as many diseases, diabetes, cancer, heart disease and arthritis have been linked to chronic inflammation.

Choose supplements with labels giving full probiotic names. Most are found in a refrigerated section.
Choose "no sugar added" yogurt that says live cultures on the label.
Choose unpasteurized, unheated fermented foods such as sauerkraut, and kimchi found in refrigerated sections. Heating destroys the probiotics.

Feed your good bacteria to keep them healthy! they love all leafy greens and other vegetables and fruits!!
Need help incorporating foods into your diet for a healthier gut? I would be glad to help.
Contact me through my website www.heidicolella.com or e mail, heidicolella@gmail.com.

Tuesday, May 3, 2016


This is the oldest and most natural exercise, walking for fitness really works.
Walking for fitness not only is easy and simple for most people. It works all the major muscle groups. It increases you oxygen intake, and oxygen is what helps you burn more calories!
Walking causes many fewer injuries than other types of workouts. It can be done almost any where, anytime, and you do not need any special equipment other than a good pair of walking shoes.
Walking will allow you to control the intensity without quitting early.
Start from where you are, 5, 10 or 20 minutes at a comfortable pace, then increase slowly as you feel able. You can increase the speed or the duration. Try interval walking 10 minutes at a comfortable pace and then 5 minutes at a faster pace, back to 10 minutes at a comfortable pace.
To include your upper body in this workout, swing your arms slightly more than you would normally, carry light weights, or incorporate two hiking, or walking sticks.
Start your walking program working out four times a week, you will start burning fat and toning muscles immediately, this is something you can continue for the rest of your life.
Walking for fitness is easy, safe, fun, and most importantly it works!!