Welcome to the Seeds
To Change monthly newsletter - for you to enjoy and share with friends and
Please forward this
newsletter to anyone and everyone that would benefit from Nutritional and
Lifestyle Advice. Enjoy and thanks for reading.
– Cooking – a way to create mindfulness read
Quote of the
Month – Nothing changes.. read
Recipe – A Montage of Leftover Grain Recipes read
Article – Whole Grains –What, Where, Why? read
Workshops and Lectures – A Group Program and Candida read
New at Seeds
To Change read more...
Corporate Events read more...
Change read more...
Cooking – a way to create
The next time you are cooking (and have the time) try doing so the old
fashion way – without so many of the modern conveniences we’ve
come to love. For example, chopping or grating your veggies by hand allows a
greater connection to the food and other forces of nature (wood, water
etc...) Do so in a mindful
way – REALLY noticing the attributes like the texture, the smell and
color of the food you are preparing.
Appreciate that nature provides us with this great nourishment.
Quote of the Month
Nothing changes if nothing changes.
– as quoted in a story by Mary N in
the book The Right Words at the Right Time: Volume 2 Your
Turn! compiled by Marlo
Thomas --- are you ready for a change?
Montage of Leftover Grain Ideas
I know that whole grains take longer to cook, as such it
is helpful to use the adage “Cook once, eat twice.” Here are some ideas to help.
Breakfast Use leftover cooked grain as a hearty breakfast cereal
– millet is especially good this way as it’s a sweet grain to
start with. To make: take 1 / 2 cup cooked grain and mix with cut-up fresh
fruit or dried fruit and nuts and/or seeds.
Moisten with soy, rice or almond milk or use soy or regular
yogurt. You can also spice it up with
a little cinnamon, nutmeg and/or cloves. You can eat this hot, cold or even
leftover cook grain to a salad or a soup.
Dinner Make an Asian-style
“fried rice.” You can use any grain here but brown rice lends
itself nicely to this idea. Sauté any
combination of cut up veggies, adding in a protein source of your
choice. Mix in cooked grain –
flavor with tamari or soy sauce and a little sesame oil.
Whole Grains – Why? What are
they? How do I find them?
in general have become taboo the last decade or so. However, carbohydrates provide us with
energy and of course much enjoyment.
Whole Grains are a less obtrusive way to eat carbohydrates. They provide us with so many more nutrients
than their stripped counter parts; containing more vitamins, minerals and most
importantly fiber. “Whole
Grain” seems to be THE buzz word lately – “whole
grain” products are popping up every where. Breakfast cereals, tortilla chips, even
cookies are now sporting this label.
How do we know what’s REALLY a whole grain?
a blurb I came across:
Whole grains or half baked
whole grains defends against heart disease, stroke, diabetes and obesity, but
figuring out which foods contain these protective carbohydrates often
requires a closer look. “Many
companies slap ‘whole grain’ on their products even if they only
contain small doses,” observes David Grotto, R.D., a Chicago-based
spokesperson for the American Dietetic Association. Spot the fakes by following his tips:
your grains. Amaranth, brown rice, buckwheat, corn
(including popcorn), millet, oatmeal, quinoa, spelt, and whole wheat are all
examples of whole grains.
wary of adjectives. Products that claim to be
“excellent” or “good” sources of whole grains may actually
contain very little of these healthy carbs, so be
sure to review the ingredients list thoroughly.
the head of the list. Check that “whole”
is included in the list of the first ingredients (e.g.”whole-wheat
flour” or “whole oats”), which indicates the items is
be fooled by fiber. “Manufacturers sometimes add fiber
without the whole grains” Grotto says.
Depending on the brand, bran cereal can have more than 8 grams of
fiber per bowl but zero whole grains”
D Smith Natural Health Magazine – July/August 2006
course we can also incorporate whole grains into our diet by eating them in
their natural state – cooking them yourself is
a great way to do this (and per our nutrition tip from this month create
mindfulness along the way!). See my
website for some interesting and delicious grain recipes http://www.seedstochange.com/resources.asp. Also look at the above ideas to use
Upcoming Workshops and Lectures
A group program
– series of interactive workshops
Summer’s Over – Let’s get Back to Reality
Your Diet (and life) and Get With It!
The goals of this
workshop will be to:
create easy transitional changes to your diet
give you more energy, clarity
assist you in losing weight (if you want to)
develop an easily maintainable exercise plan
work with stress management tools
Does your diet need a little (or a
lot) of “tweaking?”
to make healthier choices that work
best for you -- For YOUR BODY and your BUSY
LIFESTYLE. You’ll have more energy, focus and lose some weight (if you’d like
to) as well. There are many other
factors in our lives that affect the food we eat and visa versa. As such, we’ll also work on some
lifestyle issues -- things like stress
management, sleep (how to get to
sleep, stay asleep or get restful sleep) and exercise. This course will
take place in four workshops.
You’ll leave each workshop
with a set of recommendations (via a follow up email) to implement as
well as various articles, recipes,
food samples, audio references and other healthy living tools.
The four sessions will be held via
teleconference from 6:30 – 8:30
PM ESTon the following dates: September
13 and 27, October 11 and 25 (note, all are Wednesdays)
for the series (and all the goodies)
is only $199.
– Candida is a very prevalent in today’s life – it is a
yeast and/or parasite infection that is rampant throughout the body. It can create a myriad of symptoms
including – sugar cravings, agitation, irritability, scatteredness, inflammation and many others. During this call we’ll discuss these
symptoms in greater detail, as well as some of the causes of Candida and what
you can do to gain control. This class
will be held via teleconference on Thursday, September 7 from 6:30 – 7:30
PM EST. To register for this event
After registering you will receive call-in information.
New at Seeds To Change
been a busy summer!
out my new website. It is chock-full
information and resources. www.SeedsToChange.com
released – I have introduced a line of nutrition and lifestyle lectures on
include: Fasting and Cleansing, Eat for Balance and Energy, Eat Out Healthily
and Still Have Fun, Sugar: the Good, the Bad and the Ugly, Healthy Weight
Loss, Your Nutrition Questions Answered, Get out of Your Head: How To Stop
the Chatter, and an Introduction to Meditation They are informative, interesting and even
a little entertaining! To order go to www.SeedstoChange.com/market.asp
A weekly show hosted by me! On
tribecaradio.net. It’s an hour
long show on the Internet. For details
go the website www.tribecaradio.net
– click on programming and look for the show called “Seeds To
Change.” Each week we’ll
cover a different nutrition/health topic, sometimes including guests. Tune in Tuesdays, Thursday and Saturdays at
5 PM and 1 AM (EST). Any ideas for shows are welcome – just email
Group or Corporate Events
Do you have a
group or company event that needs a theme, motivation or speaker? I am filling in my spring schedule. Some
topics include -- Eating for Balance and Energy, Eating Out Healthily, Get
Out of Your Head – How to stop that Chatter and many others. If you are
interested please contact me to discuss topics, dates and fees. I am booking
my fall and pre-holiday schedule now. For more information go to:
Initiate a Change
Are your health concerns
impeding you from living life fully? Do you want to change your relationship
with food from the inside out? Are you seeking deep seeded balance and
would eagerly welcome the opportunity to work with you on a personal
level. We can work together privately
to create a customized life-long plan for you AND create the steps to incorporate
those changes into your existing routines.
counseling services I help people create and maintain balance in their life
by using nutrition as a focus and a tool. To do this I look at the
entire lifestyle of an individual to achieve maximum health. This is
accomplished through education and private consultations where an
individualized program is developed for each client. These
consultations include evaluating the client’s current diet and overall
lifestyle and then making easily implemented, gradual changes.
Additionally, they receive outside information in the form of articles,
books, tapes and recipes. Also included are additional monthly forms of
education and participation -- activities like cooking coaching, health food
store shopping hints, light exercising functions and other
activities. My practice is telephone based, allowing for maximum
flexibility and ease. To learn more to go http://www.seedstochange.com/programs.asp.
To schedule an initial consultation
contact me today at Brenda@SeedsToChange.com or (917) 213-9305.
starting today, you will; Create action
you grow a happy, healthy life