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.
– Mix it up read more...
Quote of the
Month – Safe harbor read more...
Recipe – Italian Sauté Swiss Chard read
Article - Practice Safe Salad read
Workshops and Lectures – Sleep Issues read
New at Seeds
To Change read more...
Corporate Events read more...
Change read more...
Want an interesting
way to spruce up veggies? Think out of
box – get out of your comfort zone!
Add different (maybe even odd) ingredients to sautéed and even roasted
veggies. Need some ideas? How about fresh or dried fruit (see the
recipe below), nuts, capers, olives or spices. Or, what about adding some raw ingredients
to a cooked dish – chopped garlic or even a squirt of lemon or orange
juice can make the world of difference.
This is especially important as we are approaching the winter months
when less variety is available.
Quote of the Month
A ship in
a safe harbor is safe, but that is not what a ship is built for. ~ William
Shedd --- are you ready to leave YOUR
comfort zone – what would you change?
Sautéed Swiss Chard Serves 2 - 4, depending on how robust of
greens eater you are!
Missing spinach or wanting another way to get more greens
in general in your diet? Try this.
1 bunch Swiss chard, cleaned, and
1 T olive
1 / 8 cup raisins or currants
1 / 8 cup pine nuts
pepper to taste
chard in sauté pan and add 2 T water, cover and gently sauté for 2 -3 minute
or until greens are soft. If excess
water exists, drain. Add olive oil and
garlic, raisins and pine nuts and gently sauté over medium for 2 minutes or
until garlic slightly soft but not brown.
Season with salt and pepper to taste.
recent spinach debacle in the headlines. I thought it would be a great time
to create awareness about making sure your salad ingredients are clean before
using them. Below is an article I
previously ran last May. Now it is
EVEN more appro.
Practice Safe Salad
there’s no way to tell that produce is contaminate simply by looking at
it, and cooking it is the only way to [completely] eliminate any bacteria or
virus. But you can reduce your risk
with these 10 tips:
Chose unbruised produce when possible because bacteria can enter through
cuts in the skin.
Wash all produce, even bagged lettuce that’s labeled
prewashed. Don’t skip it, even
if you are planning to peel the item.
If the outside of cantaloupe is laden with bacteria, a knife can drag
the bacteria into the fruit when you cut it.
Washing – even scrubbing hard produce like potatoes with a brush
and hot water – reduces the number of bacteria clinging to the skin.
Soak soft produce. Leave
veggies in a solution of 1 ounce vinegar or lemon juice mixed with cups water
for 5 to 10 minutes, says microbiologist Philip Tierno, Ph.D., of New York University. You can then rinse with clean water if you
don’t like the taste.
Run precut produce
under the tap.
Discard the outer
leaves of lettuce heads and wash
remaining leaves under a blast of running water.
Use separate cutting boards to prepare meat and poultry, and wash your
hands and knives between steps.
Sterilize plastic boards in the dishwasher, and wash wooden ones by
hand with soap and water.
Refrigerate produce, but don’t store meat above produce in the
refrigerator to prevent meat juices from dripping onto the fruit or
unpasterized juice or eat raw
sprouts, especially if you are pregnant.
Ask at farm stands if the cider is pasteurized; if not, pass on it and
fresh squeezed juice in restaurants or juice bars. The process of pasteurizing kills
Ask your grocer if management specifies that its suppliers of
produce follow the FDA’s Good Agricultural Practices found at www.cfsan.fda.gov/~dms/prodguid.html. Ask our local farmer if they follow the
FDA’s specific guidelines, too.
Log on to www.fightbac.org or www.safetables.org and click on What Can
You Do? To see how you can advocate for a safe food supply.
As published in Self Magazine 2004
Upcoming Workshops and Lectures
Sleeping Issues? Lack of
sleep can lead to so many health issues.
Fatigue is certainly one of these, weight gain or inability to lose
weight is another. Lack of sleep will also
exacerbate any health condition as there is no ability for the body to heal
itself if it is not properly rested.
There are two separate problems with sleep – that of GETTING to sleep and that of STAYING asleep. We’ll discuss reasons for both and
some easily implemented solutions.
Sign up now for this call. It
will take place on Wednesday, October
18 at 6 PM. The class will be one hour in length with a question and
answer period following. Can’t make that time? Sign up anyway as anyone who signs up with
receive the notes from the call via email as well as the ability to download a recording of the call. This way you can listen to the call again
or tune it when it is more convenient for you. The cost is only $24. To
register, call or email me or go to my website: www.SeedsToChange.com/classes.asp
You will receive call-in
information after registering.
New at Seeds To Change
out my new website. It is chock-full information and resources.
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 pre-holiday and January schedule now. For more information go to: http://www.seedstochange.com/events.asp.
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