Personal Notes: Happy
New Year! New Year’s resolutions
are an age old tradition. What’s
mine? To get back to a regular yoga practice.
Mine has somehow gotten away from me. I have been a little frustrated
with myself. I emailed a yoga mentor
– Alana Kivala – a.k.a. the jiva diva www.jivadiva.com to ask for her advice – she said
– “when you are ready to give up the shenanigans you will –
just let it go. When you are ready it
WILL come back to you.” This
gave me comfort – not in a slacking way, but in an accepting way. I think I’m now ready –
I’ve slowly been drifting back to yoga and reconnecting with it –
instead of forcing myself.
Do you have a New Year’s
resolution? A popular one is weight
loss or betting eating habits. If this
is yours see the details on the weight loss teleprogram the starts Jan 15th..
On another note, let me just
say – I am not a huge winter fan!
How do I cope? – a few escapes to the west coast where
it’s warm and when in the cold eating lots of soup – they warm
you from the inside. See the recipe
– Lentils read more...
Recipe – Curried Red Lentil Soup read
Article – Healthy Dinging Out read
Events – JUST IN TIME – Healthy Weight Loss for the
New Year read
Balance read more...
Looking for a
Speaker? read more...
New at Seeds
To Change read more...
Quote of the
Month Taking control read more...
lentils are a legume and a wonderful protein source. They are milder on the digestive system
than beans (i.e. they don’t cause gas). They have a mild diuretic quality; they
assist the heart and circulatory systems.
They increase kidney vitality.
They also help to lower blood cholesterol and help to control insulin
and blood sugar levels and lower blood pressure. They help regulate colon function. Lentils are high in calcium, magnesium,
sodium, potassium, phosphorus, and vitamin A.
And, they taste good. I LOVE them!
This one will warm you two fold
– one, the temperature and two, the heat created by the spice.
Curried Red Lentil Soup
2 T olive
1 T curry
powder, or to taste
1 lb (2
1/3 cups) red lentils
1 1 / 2 t
1 t salt
1 / 4 t
chopped chives or scallion tops
pepper over an open flame or broil 4 inches from the heat, turning with tongs
until charred all over, about 10 minutes.
When the pepper is cool enough to handle, pull off the skin. Remove the stem, seeds and ribs. Cut the pepper into small dice.
medium pot, heat the oil over moderately low heat. Add the onion. Cook, stirring occasionally, until
translucent, about 5 minutes. Add the
curry powder and cook, stirring, until fragrant, about 30 seconds.
the roasted pepper, the lentils, stock and tomato paste. Bring to a boil. Reduce the heat and summer 15 minutes. Add the salt and continue cooking until the
lentils are very tender, about 15 minutes longer.
half the soup to a food processor or blender and puree. Return the pureed soup to the pot and add
the black pepper. Heat and serve
topped with the chives (or scallions).
If the soup thickens too much on standing, stir in some water.
Soups and Stews - Food and Wine Books 1994.
Healthy Dining Out By
In an age
where the number of meals being eaten outside the home is ever increasing it
seems important to be able to so mindfully.
Eating mindfully is more than half the battle in creating or
maintaining a healthy eating plan.
Some helpful tips to eating out healthily include venue selection,
ordering, portion control and not being afraid to ask for what you want.
Venue When choosing a restaurant it is important
to keep all the participants in mind.
You want to make sure that all dietary and personal requests can be
honored. Also be aware of both healthy and unhealthy choices. You want to make sure that there will be
healthful menu choices as well as limited temptations to sabotage your efforts.
Bread Generally, the first thing that
happens after you sit down is the dreaded bread basket arrives. There is generally enough bread to feed at
least 2 – 3 times the number of guests at the table. To combat this you can either ask the
waitperson to NOT leave the bread at your table, or after each guest has one
piece ask to have the basket removed.
This way no one feels deprived of having bread, yet temptation is
The next step is ordering drinks.
Be mindful of how many calories are in before-dinner drinks –
switching to a sparkling mineral water or even a wine spritzer will save
calories that can better used for food.
Use your alcohol calories wisely!
Specials When the waiter
brings the menus always ask if there are any specials. Often we are diligent when reviewing the menu
and then it all “goes out the window” when the waiter comes to
take the orders and says “can I tell you about our specials
today.” Everything always sounds so good; we often forget to ask
Be Sally from When Harry Met Sally – She always asked for the sauce on the side. Don’t be afraid to make special
requests; including alternative ways of cooking or substituting extra
vegetables for another calorie dense option.
After all – you are paying for the meal; you may as well have it
the way that you want it.
To help with portion control you can ask the waitperson to put half of
your dinner in a “to go box” before he brings it to the
table. If this is not possible you can
cut the entrée in half and move it to one side of your plate – then
only eat one half. Most restaurant
portions are enough for two meals.
When is comes to dessert – split one with your dining
companion. This way you are not
deprived but are still saving calories.
out used to be reserved for special occasions – since it is now an
almost everyday occurrence – more diligence is needed.
Tele Program - Learn some tips and strategies without even leaving your home or
JUST IN TIME --
Healthy Weight Loss for the New Year
A Four-Week Group Tele-Program to jump start your goals
– it CAN happen!
Do you have a New
Year’s Resolution to lose weight?
Are you tired of having the SAME resolution year after year? Do you want to achieve it THIS year? Would
you like to eat healthy, have some fun and FINALLY get a handle out your
Get a jump start on your New Year’s Resolution. Join my dynamic
four-week teleclass on HEALTHY WEIGHT LOSS beginning January 15th.
Discover to how:
metabolism in gear – and help it stay even
other factors of your life may be inhibiting your weight loss
meal plan that works for you
HEALTHY (and yummy food choices)
WHEN: Mondays, January 15, 22, 29 and February 5 (let’s start each week off right!)
TIME: 7 PM (EST) Can’t make that time, or one particular call? No problem – you can receive a download
recording of the call.
YOUR INVESTMENT: only $99
This inspiring four-week class will include:
one-hour teleclasses with questions and answers following,
a set of
notes emailed to you after each class,
support materials including recipes, cooking
recording of each call.
For more information see: http://www.seedstochange.com/classes.asp#81
Jan 10 and receive a free gift of a recipe booklet of healthy and
portable snacks. (hint – they are a key to weight loss)
Get to Balance – Start the new year of right!
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
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 can help you create and maintain balance in your life
by using nutrition as a focus and a tool. To do this I look at your
entire lifestyle to achieve maximum health. This is accomplished
through education and private consultations where an individualized program
is developed for you. These consultations include evaluating your
current diet and overall lifestyle and then making easily implemented,
gradual changes. Additionally, you’ll 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
Looking for a speaker?
One of my
greatest joys is speaking to groups.
It is always a dynamic exchange and we all come away enriched. Would your company or group benefit from an
entertaining, motivating speaker on how to get healthier? If so, please let me know the name and
contact information of your program coordinator so that I may send them an
informational packet. I would love the
opportunity to serve your favorite group.
New at Seeds To Change
PERFECT FOR YOUR CAR OR
Informative CD’s - You can lean about anything from Sugar to How to Eat
Out Healthily in my new series of nutrition and lifestyle lectures on CD. Other topics include:
Fasting and Cleansing, Eat for Balance and Energy, 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
WEBSITE: Check out my new
website. It is chock-full information
and resources. www.SeedsToChange.com
WEEKLY RADIO 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. January’s topics include: Water,
Feeding Children and others not yet decided.
Tune in Tuesdays, Thursday and Saturdays at 5 PM and 1 AM and Fridays
at noon (EST). Any ideas for shows are welcome – just email firstname.lastname@example.org. If you are interested in being a guest
– contact me about that too.
GIFT CERTIFICATES: Looking for a unique and easy
gift? How about a Seeds To Change Gift
Certificate – available in any denomination – give the gift of
health – to yourself or someone you care about.
Quote of the Month
Taking control of your body means taking control of your mind. And with that, beautiful things can
Runner and author Karen Bridson
The New Year is a PERFECT time
to focus on this. – How can you take control?
forward this newsletter to anyone and everyone that would benefit from
Nutritional and Lifestyle Advice. Enjoy and thanks for reading.
you grow a happy, healthy life