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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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