Deb's Healthy Plate
Call: 203-929-9414

2011-10-17 Get Slow

Get Slow

Pretty much everyone feels there just are not enough hours in a day. We rush through the day, running here and there, and end up exhausted. Somehow our days full of duties, obligations and busy-ness have become a part of our lives. We spend our time doing things we don’t really want to do sometimes, yet feel we should. We’ve come to believe that being productive and crossing things off our to-do list is the ultimate goal.

The truth is, life here on Earth is a brief gift, and our time is too precious to be used like this. If we want our lives to be balanced and healthy, we need to lessen our busy load and increase our down time. This means planning less in a day, prioritizing those things that make our hearts happy and DE-prioritizing those things that are not imperative.

If we must accomplish many things each day, we can still change the quality in which we do things. How can you make that mad dash to the commuter train into something pleasant instead of the usual tense experience? Where can we find calm in the middle of stress? How can we get ourselves to go slowly?

Close your eyes and acknowledge what is going well in your life. Plan for a successful day that includes ‘rest and relaxation’.

Take a few minutes every day before you climb out of bed in the morning to remember your dreams if they were good ones, and to think about what you want from the day. Leave your watch on the bedside table. Take the scenic route. Sit for a couple minutes with your eyes closed when you start your car or computer or make that phone call, relax and breath and be thankful. Check your email only twice a day if you typically check it many times throughout the day. Don’t pack your schedule so tightly that there’s no time for a short walk. Light candles before you start to prepare dinner. Turn on the music whether you like soft relaxing music or something upbeat you can DE-stress with. Add a moment here and there for slowness; it can be done simply and will have a profound effect on your well-being. Your body deserves it. It is the only body you have. You need to take the time to love and nurture it.

Oils and Fats

Not all oils and fats are created equal. Heavily processed, hydrogenated, “trans” fats and oils that are used in prepared, packaged foods can be extremely damaging to our bodies. However, fats and oils from whole foods and other high-quality sources can steady our metabolism, keep hormone levels even, nourish our skin, hair and nails and provide lubrication to keep the body functioning in balance. Our bodies also need fat for insulation and to protect and hold our organs in place.

A healthy percentage of high-quality fat in a meal satisfies and leaves us feeling energy, fulfillment and warmth. When there are excess fats and oils in the diet, especially heavily processed fats, symptoms can include weight gain, skin breakouts, high blood pressure, liver strain and an overall feeling of mental, physical and emotional heaviness. Signs of insufficient high-quality fats are brittle hair and nails, dry skin, hunger after meals and feeling cold.

There are many sources of healthy fats and oils:

  • For sauteing and baking, try organic butter, ghee (clarified butter) and grape seed oil. They do not break down when used at high temperatures.
  • When sauteing foods at moderate temperatures, try organic extra virgin olive oil and grape seed oil.
  • Oils like flax seed, sesame, toasted sesame, walnut and pumpkin seed are best used unheated in sauces or dressings on top of salads, vegetables and grains.
  • Other healthy fats are found in whole nuts and seeds and in their butters like almond butter, cashew butter or tahini. Whole foods such as avocados, olives and coconuts are great sources of healthy fat, along with wild salmon and omega-3 and omega-6 organic eggs. Experiment with these healthy fats and see which works best for you and leaves you satisfied.

When selecting oils, buy the highest-quality organic products you can afford, since cooking oils are the backbone of so many dishes. Good words to look for on the label are organic, first-pressed, cold-pressed, extra-virgin and unrefined. Words to avoid are expeller-pressed, refined and solvent extracted.

Avocado Dip


  • 1 large peeled and pitted avocado
  • 2/3 cup plain yogurt, goat yogurt or soy yogurt *
  • 1 diced tomato
  • 1/2 red onion chopped
  • dash or two of cayenne pepper
  • sea salt and crushed pepper corns


Mash avocado with a fork until very smooth. Add yogurt, tomato, onion, cayenne. Blend until smooth. This may be done in a food processor, in a blender or with a fork. Add sea salt and fresh black pepper to taste. Serve chilled with mixed raw vegetables. * You could leave out the yogurt and squeeze in a fresh lime.

Best made a maximum of 1 hour before serving.

One on one. A time for you!

I will accompany you on your journey to transformation. Through my highly energetic and motivational style, I support my clients and their families on their journey to health, confidence and happiness. I work with stressed out women that are overwhelmed by destructive habits of insecurity-habits that generate anxiety and stress. I help them with eye opening strategies that are effective and healthy alternatives to stress. I also work with women and families who are struggling with weight loss and auto-immune diseases. Time to clean out your kitchen? Improve your family’s -health? Your journey to health, confidence and happiness can start today with looking at your lifestyle, learning to read nutrition labels, cooking healthy meals, reducing sugar cravings-even with your busy schedule!

I lost over 60 lbs and kept it off for almost 20 years. I am managing my Hashimoto, auto-immune disease with healthier eating and lifestyle changes. I’d love to help you manage your health too.

METAMORPHOSIS ~ Body, Mind and Spirit. I offer a combination of counseling, nurturing, education and accountability that can help anyone achieve their goals. Transform your health and transform your life. I am here to guide you.

Diabetes,Hypothyroid, Hyperthyroid, PCOS, Lupus Hormones are chemicals made in one part of the body that sends messages to other parts of the body, regulating growth, metabolism, and mood.

The trouble is in your hormones. Not in your head.

Are you ready to start transforming your health and life right now? I am ready to help you. I am offering

Metamorphosis~Body, Mind and Spirit classes.

2 1/2 Hours with women dealing with many of the same issues you are. I will help you discover what you can do to manage these overwhelming issues in the comfort of my home: 32 Woodfield Dr. Shelton, CT 06484

Did you ever wonder WHY you crave chocolate and carbs?

I will explain in the first hour some hormone imbalances and what you can do to make them more manageable. I will also make you something healthy to eat.

Carla Loxsom, my Yoga teacher, will teach a 1 hour Yoga class. Bring your mat or you can use a towel. Practicing yoga helps to regulate and control hormones secretion. An improved endocrine system keeps hormones in balance and promotes better overall physical and emotional health. Many yoga poses have positive effects for menopause such as bridge pose for decreasing hot flashes.

For more benefits see and


The 2 1/2 Hour Class is $40.00 per person and limited to 8 people for each date. If you would like to reserve your spot please email me at

or call 203-929-9414.

Please reserve no later than October 24th so that I can confirm with Carla.

**I am offering 3 dates. If these dates don’t work for you but you are interested, please let me know.

Saturday, October 29, 2011 from 10:00 to 12:30

Thursday, Novermber 3, 2011 from 11:00 to 1:30

Saturday, November 12, 2011 from 10: to 12:30**

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