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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FAMILY FAVORITE, EASY VEGGIE BAKE

This is an easy, satisfying, healthy meal. A favorite among many types of eaters!
I have adapted this over time using many different combinations of veggies. All are good!
For my recipe I use a 10 cup Corning Ware baking dish with cover.

Ingredients:
 Fill your baking dish a little more than half way full with a variety of veggies.
 I include, 1 finely chopped onion

3 garlic cloves
1 small eggplant, I leave skin on and dice small
1 cup mushrooms chopped (your favorite variety)
 small zucchini chopped
1/2 cup frozen peas
1/2 cup frozen or fresh green beans
Any other veggies that sound good to you or you have in your refrigerator!
1 tablespoon each of basil and oregano.
* crushed red pepper if you like a little heat!
Then add:
1 cup of cooked OR uncooked small whole wheat pasta (like elbows)
I have great luck with uncooked pasta, just make sure they are well covered with veggies and sauce.
1 jar 25.5 oz of your favorite pasta sauce. I use Muir Glen.
Stir sauce into veggies and pasta until well coated.
Optional sprinkle shredded Parmesan or mozzerella cheese on top.
Cover and bake for 1 hour at 350
About 4 servings
* Double and freeze some for another night, or share with a friend or neighbor.

For more health tips check out my web site heidi-colella.com

RECIPE: QUINOA SALAD WITH SWEET POTATOES, BEETS AND POMEGRANATE

       

Sweet potatoes are on everyone’s mind this season. They seem to go hand in hand with the holidays, and fortunately, eating these and other sweet vegetables needn’t be limited to this time of year. Cravings for sweets can be greatly reduced by adding sweet vegetables, such as sweet potatoes, yams, parsnips, beets, squash, turnips and rutabagas to your daily diet. Sweet potatoes elevate blood sugar gently rather than with the jolt delivered by simple refined carbohydrates, so there’s no energy crash after you eat them.

Much higher in nutrients than white potatoes and especially rich in vitamin A, sweet potatoes offer a creamy consistency that is satisfying and soothing. They are healing to the stomach, spleen, pancreas and reproductive organs and help to remove toxins from the body. They can increase the quantity of milk in lactating women and can lessen cramps and premenstrual symptoms. If you don’t have any sweet potatoes in your kitchen, go out and buy some (organic and local if possible) and make the recipe below.

PUTTING A HEALTHY BALANCE BACK INTO THE HOLIDAYS

      The holidays mean many things to many people, gratitude, family traditions, and celebration.  It is so easy to get caught up in the festivities of the season. Parties, over consumption, extra   demands and financial stretching, cause us to sleep less, drink more and slack off our normally           
healthy routines and self-care. This adds up to increased stress, depression and exhaustion.

Lets set some goals this holiday season to help embrace the true spirit of the holidays with grace. Plan ahead to keep it simple. Infuse thoughtfulness into your gifts and food. Allow yourself to say no to anything that does not add to the joy of the season for you. It will be the best gift you can give yourself and others.
Find ways to celebrate what really matters. There is no need to rely on overspending and over consumption. Be creative. Make the time to spend with those you care about and are important to you. Give yourself some kindness and self-care. Take time to pause, appreciate stillness, and breathe. What is it that renews you? Makes your day run smoother? Take a walk outdoors. Have an afternoon cup of tea. Take a yoga class. Make time for that soothing bath. Give kindness to others. Offering a smile and assistance to a harried stranger can make all the difference. Volunteering when possible provides a richness and fulfillment to you as well as others. Spend time instead of money to make memories. Let go, celebrate gratitude. Forgive people, release negative feelings and self-talk. Focus on what brings joy to you and those around you, embrace the true spirit of the holidays. Like what you are reading, check out my web site heidi-colella.com and like my face book page for more healthy information http://www.facebook.com/HeidiColellaHealthCoach

HEALTHY COMFORT FOOD

                                                       VEGETABLE PASTA BAKE

  As late summer melts into fall I am still harvesting many summer veggies from my garden. Eggplant, summer squashes, green beans, peppers, and tomatoes. Greens like kale, swiss chard, and collards.
In order to best use these veggies in a healthy way, I have recently developed this recipe that is easy to make and healthy (also one of my husband's favorites).

-Heat oven to 350
-Start by cooking 1/2 package of whole wheat noodles such as penne, or fuselli.
-Drain and set aside.
-In a casserole pan with a lid ( as large as you want!) place bite sized pieces of a variety of veggies. I use all of the above mentioned!
-I also add chopped onion, and 3 garlic cloves, mushrooms if available.
-Your casserole should be a little more than half full.
-Next add the pasta, and 1/4 c chopped basil.
- I have a large crop of cayenne peppers so if I want a little heat I add one finely chopped (discarding the seeds)
-If you do not have enough tomatoes use some canned diced tomatoes or your favorite spaghetti  sauce.
-Even with my tomatoes I add the spaghetti sauce for flavor.
Gently stir all together and sprinkle the top lightly with grated parmesan cheese.
Bake covered 45 min-1 hour.
Enjoy!!

For more recipes and information visit my website  heidi-colella.com

FABULOUS FALL TOMATO CORN PIE!

I recently saw a recipe for this pie in Eating Well Magazine and knew I had to try this with the last fresh corn of the season, for us here in New England.
I have made several changes. I am very pleased with the results! The major change is to not use a traditional crust. At first I was going to make it without any crust as I have had great success making crustless quiches.  Then, I had some local hand dug red potatoes and decided to try to use them as a crust!

INGREDIENTS
Crust:
2 medium red potatoes VERY thinly sliced.

Filling:
3 large eggs (I always use fresh locally grown eggs)
1 cup of buttermilk (regular milk would be ok here but the buttermilk is rich without added calories)
1/2 C shredded sharp Cheddar cheese, divided
2 medium tomatoes sliced
1 cup of fresh corn kernels (about 1 large ear) or frozen corn.
1 Tablespoon chopped fresh thyme
1 Tablespoon of finely chopped sage leaves
1/2 cup finely chopped parsley, divided
1/2 teaspoon salt divided
1/4 freshly ground pepper

Preparation
Preheat oven to 400
Lightly oil the deep dish pie plate and carefully line with potato slices on the bottom and sides.

Wisk eggs and milk in a medium bowl. Sprinkle half the cheese over crust then layer half the tomatoes evenly over the cheese. sprinkle with corn and herbs, 1/4 t salt, and pepper.  Layer remaining tomatoes and sprinkle with cheese, parsley and 1/4 t salt, pepper. Pour egg mixture over the top.
Bake the pie until a knife inserted in the center comes out clean, 40-50 minutes. Let cool for 20 minutes before serving.
Delicious, healthy and easy!
Hope you enjoy!

For more recipes and wellness information check out www.heidi-colella.com
or like my business face book page http://www.facebook.com/HeidiColellaHealthCoach