PREPPING FOR THE WARM WEEK AHEAD

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.
heidicolella@gmail.com

ROSEMARY

"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

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.

WALKING FOR FITNESS

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!!

MY NEW FAVORITE TEA!

Kukicha Tea, also known as twig tea or winter tea, is an incredibly healthy part of the tea plant,Camellia sinensis.
This Japanese tea is made from the twigs, stems and coarse leaves of tea plant. Green, black, oolong are made from the leaves , and white tea comes from the buds.
I first heard mention of this tea in a wonderful book "The Great Life Cookbook" and was inspired to try it.

-It's primary health impact is in it's alkalizing abilities. When you balance acidity in your body and tissues you are helping to prevent all sorts of disease, from heart disease, osteoporosis, and type 2 diabetes, to cancers.
-This tea has the strongest alkalizing ability of all Japanese tea.
-A cup of Kukicha tea, is also a good source of calcium, zinc, selenium, copper, and manganese. There are also B, C and A vitamins, and the same poly phenols that make green tea known as a cancer fighting beverage.
-One of the best benefits of this tea is it's ability to maintain the proper function of the liver and kidneys, two of the most important detoxifying organs in our body.
-It also plays an important role in the production of bile to enhance the digestive process.

Kukicha tea should be brewed like other teas with hot, just off the boil water and steeped for up to 3 minutes. I personally make this tea a little weak with one teaspoon or tea bag to 3-4 cups of water in a tea pot. I store this in a thermos to enjoy throughout the day. Kukicha tea has a very small amount of caffeine 90% less than brewed coffee and also much less than even green tea.
I would describe the flavor as closest to a light black tea. Others have described the flavor as slightly nutty and creamy.
My favorite is Eden brand Kukicha tea. It is organic and has a great flavor. Choice tea sells Kukicha tea as well.

Give this healthful and delicious tea a try!

CREATE YOUR BEST WINTER YET!

"From crafting heartfelt handmade gifts, accepting party invitations, to making sure you get enough sleep, embrace simplicity this holiday season and create your best winter yet"

This photo is not an original it seems to be appearing in lots of locations on face

book, twitter, etc.
I think that it reflects a desire in more people to find their own authentic seasonal experience.

Here are five tips for helping you create your best holiday season.

-Prioritize what is most important to you and your family.

-Spend a moment to think about and list the emotions you want to cultivate in this season - joy? -peace? -gratitude?
                           

-Be yourself:  the most valuable gift you have to offer is your authentic self.

-Planning, planning, planning helps keep stress down. Get enough sleep by keeping wrapping, baking, gift making to a reasonable limit for your personal schedule, not trying to keep with others expectations.

-Most importantly keep extra free time in your schedule to take care of yourself . Whatever that means to you, sitting quietly with a cup of tea, making time to read a uplifting book, a walk in nature without your cell phone.

For more holiday tips check out my newsletter!

SALT......DID YOU KNOW?

Current dietary guidelines in the United States recommend limiting salt intake to any where from 1.5 to 2.4 grams a day. One teaspoon of table salt contains about 2.3 grams of sodium.
Several  other factors however are as  important if not more important in the consumption of salt.

The first is that not all salts are created equally.
-Natural, unprocessed salt such as sea salt or Himalayan salt, contain about 84 percent sodium chloride (just under 37 percent of which is pure sodium) and the remaining 16 percent are naturally occurring trace minerals, including silicon, phosphorus, and vanadium.
-Processed (table) salt contains 97.5 percent sodium chloride (39 percent sodium) The rest is man made chemicals, such as moisture absorbents, and flow agents, such as ferrocyanide and aluminosilicate. Also the processing of the table salt involves drying the salt above 1200 degrees fahrenheit radically and detrimentally altering the chemical structure of the salt.

The second important consideration is that sodium needs potassium to balance it in the body. If our salt to potassium ration is off that is when problems arise.
One study found that while higher sodium levels correlate with an increased risk for high blood pressure, potassium helps offset sodium's adverse effects. It is also known that too little sodium can cause imbalances so moderation is key and having a diet with lots of potassium for balance.

So the answer?
- You need salt but make sure it is the right kind, and in moderation
- Avoid a diet of processed foods. They are high in processed salts and low in potassium.
- Eat a diet of whole unprocessed foods, ideally locally grown to insure optimal nutrient content.
Some Vegetables high in potassium are Lima beans (955 mg/cup), Winter squash (896 mg/cup), Cooked spinach (839 mg/cup).
- When using added salt, use Himalayan salt, as it contains lower sodium and higher potassium levels than other salts.