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

Happy Valentine’s Day. I love you!

Happy Valentines Day I LOVE YOU!
It’s bizarre that the produce manager is more important to my children’s health than the pediatrician.”
~Meryl Streep

My clients often hear me say, “Eat a rainbow of vegetables every day. Every color of fruit and vegetables has different nutrients and health benefits.”
If the only vegetable you eat is broccoli, bravo! At least you are eating a vegetable. However, you are depriving your beautiful body of so many more vitamins and minerals that can reduce the risk of many cancers, help you with weight loss, give you more energy, lower your cholesterol and blood pressure and so much more.

The majority of people know that eating five servings of fruits and vegetables a day is very important. But, for optimum health we need to strive for closer to 9 servings of fruits and vegetables daily. Sounds crazy, right?

* * *

Fruits and vegetables are so important to our health because they are whole foods, created by nature, that are rich in a large amount of nutrients. The processed foods that we often eat, can never compare to the health benefits from strawberries or broccoli, which have fiber, vitamins, and enzymes built right in.

Eating plenty of healthy vegetables and fruits helps prevent heart disease and strokes, diverticulitis, control your blood pressure, prevent some types of cancers, and guards against cataract and macular degeneration or vision loss.

The phrase “eating a rainbow” of fruits and vegetables is a simple way of remembering to get as much color variety in your diet as possible, so that you can maximize your intake of a broad range of nutrients. The colors of fruits and vegetables are a small clue as to what vitamins and nutrients are included. By getting a variety of different colored fruits and vegetables, your are guaranteeing a variety of different essential vitamins and minerals.

Potatoes are really not counted as a vegetable. They are mostly a starch and for optimum health we should eat them only in small amounts.

Red Fruits and Vegetables
Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support joint tissue in arthritis cases.

Orange and Yellow fruits and vegetables
Contain beta carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macular degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.

Green vegetables and Fruit
Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.

Blue and purple fruits and vegetables
Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.

White fruits and vegetables
Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.

Resource: Disabled World – Disability News for all the Family

Join me for a cooking class! Class size is limited so please register early. I am offering 3 dates:
Wednesday, April 10, 2013 @ 6:30 PM
Sunday, April 14, 2013 @ 2:00 PM
Sunday, April 21, 2013 @ 2:00 PM

I will serve wine, water and tea and an entree. I will show you how it is prepared and you will eat a healthy meal.
The cost is only $20.00 per person. Mail checks to: Debbie Barbiero 32 Woodfield Dr. Shelton, CT 06484
If you have any questions or special requests email me:


“Dear Debbie, It was such a pleasure and so helpful to work with you as my nutrition/health coach this summer. I’ve always had questions about how the food I eat affects me, how my metabolism has changed in the last 5-10 years, and what were the best steps to get me started on a new path to lose weight permanently and feel better physically. I’ve had joint pain for years. When I heard that you could handle such conditions as Lupus and Hashimoto’s Disease for you and your daughter, I knew you were the one to come to. You’ve answered all my questions and more.

I now have a really usable list of foods that are good for me as well as a list of foods to avoid (and boy do I notice when/if I eat some of the wrong foods!) I’m really more in tune to eating healthy and it’s more than just “I should”, it’s become a new mindset for me for life.

Thanks for helping me make this huge transition. I’m down 15 pounds already and my joints feel better, my energy is up, and I’m really committed to staying with this for the long haul.

I have and will continue to recommend you to others. It was fun to take this journey with my sister. Now we have all new things to talk about!”
Thanks again,
Monica Leggett”

“I want to thank you for all your help in being my life coach it was a great experience.
Well, for starters I calculate that I lost about 28 lbs and I am in the process of revamping my wardrobe, now most of my pants are simply too big for me. Actually to think of it , that’s not a bad feeling.

Well, I have seen all the changes and intelligent choices I have made and I see and feel the results.
I pretty much eliminated a lot of my bad food choices and had focused on eating what is healthy.
I guess the 28 pound loss is testimony to that . In addition I feel and have so much more energy and and-overall positive attitude.
I also found under your guidance I have began eating smaller more nutritional meals and have begun to also eat a variety of different foods that previously I would never have tried.

Well again Debbie I want to thank you for all your help and I look forward to losing more weight and enjoying a more energetic and healthy life style.”
Glenn, New Britain, CT
“PS. I also found out that by eating more nutritious food I am not as hungry as often. And that is a good thing!”

“When Debbie began her Health and Life Coaching business, I decided to meet with her for a consultation and joined her 6 Month Program. I discovered she could really steer me in the right direction. Debbie got me on track with whole foods and supplements that support a healthy thyroid. Additionally, by explaining some irregular symptoms regarding my stomach, she realized that certain foods and products that contain gluten could be causing the issues. She has helped me feel great and has taught me how to think about the foods and products I use every day. Her positive attitude, willingness to focus on the individual and persistence to pin point the proper food for your mind and body is very inspiring! Thank you Deb.”

Sally Carter-Stratford, CT

Ravioli with Tomato Vegetable Sauce
2-3 cloves of garlic peeled
1 carrot, peeled
1 onion, peeled
1 zucchini ,ends cut off
optional: 1/2 cup red wine
2 cans tomatoes or 8 vine ripened tomatoes
a handful of fresh parsley
a handful of fresh basil
1 Tbsp grape seed oil
optional: Season with crushed red pepper flakes and sea salt

Use a food processor and chop or puree garlic, onions, zucchini and carrot. Saute the pureed vegetables in 1 Tbsp grape seed oil. If you are adding the wine stir it into the vegetable mixture and simmer for about 5 minutes. Crush the tomatoes in food processor with the parsley and basil. Add the tomato, parsley and basil to the sauteed vegetables stirring often. Simmer for two or more hours. Optional: season with crushed pepper corns and sea salt. You can substitute or include any vegetables of your choice. I love to include eggplant and onions or peppers, onions and mushrooms.

Sneak a little healthy in your day. Add vegetables to every meal.
Add broccoli, zucchini, onions, spinach, peppers or mushrooms to your scrambled eggs or omelet.
If you are having a sandwich or tacos add pickles, onions, peppers, sauteed mushrooms, leafy greens, tomatoes, etc
Having a baked potato, pasta or rice? Add some chopped vegetables
Add extra vegetables to canned soup or your homemade soup or stew

Is there a topic you would like me to talk about in a newsletter? Send me a email

Happy Valentines Day!
I am here for you to guide you to your own Metamorphosis~Body, Mind and Spirit
Make the time to love yourself. You deserve to be healthy and to have energy

When was the last time your doctor spent an hour with you?

I am a Certified Nutritional Health Coach

Your personalized program will radically improve your health and happiness. Together, we will explore concerns specific to you and your body and discover the tools you need for a lifetime of balance. The above picture is my office where we will enjoy our one on one sessions together if you are able to come to my office. I also coach via phone and Skype. I will mail all of the materials to you and we will have our verbal coaching sessions weekly or biweekly.

Could one conversation change your life? Yes! Let me sit down with you for one hour and we will discuss your unique situation in depth and determine how I can help you reach your personal goals.

I offer 3, 6 and 12 one hour sessions. You choose to meet weekly, bi-weekly or monthly. If you have a vacation in between that is fine we work around it and you still get 3, 6 or 12 sessions either way.

You can come to me at my home office in Shelton, CT or I could come to you if it is not further than 30 miles travel for me. We could also have the sessions over the phone (203-929-9414) or Skype debbie.barbiero1.
Group sessions of 4 or more are also available.

You Will…

•Set and accomplish goals
•Explore new foods
•Understand and reduce cravings
•Increase energy
•Feel better in your body
•Improve personal relationships

No one diet works for everyone. I will guide you to find the food and lifestyle choices that best support you. I will also help you to make gradual, lifelong changes that enable you to reach your current and future health goals.

Your Program includes….

•3 (Basic), 6 (Intermediate), or 12 (Premium) one hour sessions (weekly, bi-weekly or monthly-your choice)
•E-mail support between sessions (as needed)
•Monthly Newsletter
•Handouts (Diet plan, nutritional information, recipes, etc.)
•Goal setting and accountability with support
•Access to a lending library of health and wellness books
•If we are meeting in person, I also make you something healthy to eat with each Premium Session (12).

I practice a holistic approach to nutrition, which means that I look at how all areas of your life are connected. Does stress at your job or in your relationship cause you to overeat? Does lack of sleep or low energy prevent you from exercising? As we work together, we look at how all parts of your life affect the whole. Did your Dr. say, “You need to lose weight.” You say “OK, HOW?” I can help with that. Did your Dr. tell you that you have thyroid issues, gluten-intolerance, hypoglycemia, diabetes, etc.? I can help you manage them.
I am the HOW to your WHAT NOW!?


• Nutritional Health Coaching (Group or Individual)
• Weigh Less Program
• Group Diabesity Program (7 one hour sessions)
• Cooking Classes
• Juicing Classes / Juicing Parties / Juices to go for pickup or delivery
• Stress Management
• Healthy and Nutritious meals to go upon request for today or for your freezer. No chemicals or preservatives. Home cooking
•Corporate workshops (Invite me to your office, get the employees together for about 45 minutes for one session or a series of health and wellness sessions) Improved health = imprived attendance at work.

Contact me:
or email me

Debbie Barbiero
32 Woodfield Dr.
Shelton, CT 06484

Skype: debbie.barbiero1

Before Now
I have lost over 60 pounds and kept it off for almost 20 years. I am also managing Hashimoto’s Disease (an auto immune disease of the thyroid) and living a vibrant life.
I recently had my bloodwork and visit to my Endocrynologist. My cholesterol is down another 10 points with no help from medication.

Gift Certificates are also available.

Give yourself or someone you really care about

the gift of improved health and healing–body, mind and spirit!

* Weight Loss * Thyroid * Diabetes

To your vibrant health!

Thank you for making the time to read my newsletters. I hope you have found something helpful.

Debbie Barbiero, Certified Holistic Nutritional Health Coach, AADP

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