ARE YOU GETTING ENOUGH IODINE?

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)

6 HABITS OF HEALTHY EATERS

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!

RELATIONSHIPS

 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!"

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