Notes: Checking in – last month I shared
with you that one of my goals was to get back to my regular yoga practice. While
I am not “there” yet, I have made strides towards this goal – I have made it to my mat many
days. And, the most important
observation took place – I can STILL do it! The muscle memory is there (most of itJ) and all
the good feelings which act as so much more than motivation are there double
fold! How are YOU doing on your
Community seems important to
focus on this time of year. With the weather a little colder (yes, we have
been pretty lucky on the east coast) I am finding myself reaching out and
connecting to friends I have not seen in while. Perhaps it’s part of cabin fever;
perhaps it is part of cocooning in winter.
Anyway, the topic has been on my mind. In fact, I even did a whole
radio show on the topic. If that’s
of interest – hear the archive on www.tribecaradio.net.
I hope you are all well and
balanced. To that end, sleep is a big
part of being balanced in your life.
If sleep is an issue for you – you’ll surely find my 2-
part teleclass on GETTING A GOOD NIGHT’S SLEEP helpful. See details below. If you missed last month’s
teleprogram on Healthy Weight Loss – not to worry – the whole
thing – recordings of the calls, notes from the sessions and supplemental
materials like handouts and recipes are available as a home study
course. For details see: http://www.seedstochange.com/category.asp?cat=10#83
– Self Care read more...
Recipe – Roasted Mushroom and Cauliflower “Salad”
Article – Portion Control read
Events – GET A GOOD NIGHT’S SLEEP read
Balance read more...
Looking for a
Speaker? read more...
New at Seeds
To Change read more...
Quote of the
Month Ten Ways
to Good Health read more...
Self Care What better way to care for your
true heart in this month of heart shaped everything. Self Care is like a “Good Housekeeping
Seal of Approval” It says
“I DO matter and I AM worth it”.
Who better to care for you than you yourself? Examples – cooking for yourself,
taking time for a relaxing bath, getting a massage, relaxing even when you
have things to do, hiring a nutritional counselor J
or just being. Self care is often last
on the list for busy people. Remember
this – if you don’t take care of you, no one else will either.
You set the stage for how your life works.
Furthermore, if you don’t care for you, you can’t really
be available for others you care for. How
does THIS relate nutrition? If you are
taking care of yourself, your body will be in a better place of balance and
can therefore better utilize the food you eat. Take this month - experiment with self
care. Think of more examples that will
work for you.
This is a great way in these winter months
to still get a “salad” in.
And, it’s another motivation to get one more serving of veggies
Roasted Mushroom and Cauliflower
Salad (Serves 4 – 6)
1 / 2 head
cauliflower, cleaned and cut in bite sized pieces
1 / 2 lb
mushrooms, if large cut in half
red onion, sliced thinly
2 T dried
oil, salt and pepper
cauliflower in a baking dish and drizzle with olive oil. Bake at 375 for 30 minutes or until soft and
slightly browned around the edges.
Meanwhile, mix mushrooms, onions, oregano and salt and pepper together
in a separate baking dish, drizzle olive oil and toss to coat; add balsamic
vinegar. Put mushrooms in the same
oven and bake until the mushrooms are soft.
Mix cauliflower and mushroom mixture (including all the juices)
together. Adjust seasonings if
necessary. Serve hot or best at room
temperate. Note the reason to roast the vegetables separately is that the
mushrooms exude a lot of juice and as such would not allow the cauliflower to
brown if the two were roasted together.
By Brenda Jaeck, Holistic
Nutrition and Lifestyle Coach, Lecturer and Workshop Facilitator
while on vacation and eating out more than usual I took note of the
astonishing size of portions served in most restaurants. Restaurants want us to leave happy, full
and feeling like we received a good value for our money; hence, the oversized
portions in most restaurants. They have gone past the point of no
return. I believe this has also
skewed our view on what a portion REALLY is – even in everyday life.
IS a portion? For protein items
(chicken, beef, beans, etc…) you can use the visual of the size of the
palm of your hand. If you think about
a 16 ounce steak (a whole POUND!) – this is MUCH bigger than the size
of your palm. I was in a restaurant
once that served 18-ounce hamburgers.
They even took your picture to hang on the wall if you finished it!
example of a deceiving portion size is the “snack pack” bags of
chips and such. They are packaged as
exactly that – a snack. However,
if you read the nutritional label you’ll actually discover that they
are sometimes 2 ½ or more servings!
grains, a serving is a half of a cup (for smaller grains like rice) to a cup
(for larger grains such as some pasta shapes). Think about this in comparison with a
family-sized plate of pasta served at most restaurants. Cereal portions can be confusing, as there
are many different sizes of flakes, nuggets and squares. For example, a serving of Grapenuts is ¼
cup, whereas a serving of toasted oat squares is ¾ cup. As such, when eating cereal is important to
note the serving size listed on the box.
way to create more consciousness around portion control is to eat the foods
that are more nutrition dense and filing first. For example, starting with a large salad
and/or vegetable based soup. This is a
great way to get more veggies into the diet and restrict consumption of more
dense foods, like those normally contained in entrees. This is a GREAT plan, as it almost forces
the issue of controlling portions on items that SHOULD be more restricted.
a great visual resource to use, it will better acquaint you with REAL portion
sizes and help you remember them: http://hp2010.nhlbihin.net/portion/servingcard7.pdf. On the same site there is also a wonderful
little quiz about how portion sizes have grown in recent years. If you have the time, it’s definitely
worth taking a few minutes to take the quiz.
You’ll be shocked, amazed and enlightened. And, the next time someone asks you why or
how Americans have gained so much weight in the last several decades
you’ll know the answer! http://hp2010.nhlbihin.net/portion/keep.htm.
end, it’s about creating awareness about what you are currently eating
and what a real portion is. Reading
labels is good way to start educating yourself.
Tele Program - Learn some tips and strategies without even leaving your home or
GET A GOOD NIGHT’S SLEEP – A Two Week Tele program
Do you have trouble sleeping – either getting to sleep
or staying asleep? Would you like to resolve this issue, get to sleep
and stay asleep?
Sleep is SO important – without it we really can’t
function properly. Every aspect of
life is affected – mood, energy, food choices, ability to focus and on
Take action to
address this concern – nip it in the bud now. Join my dynamic two-part teleclass on Getting A Good
information see: www.SeedsToChange.com/classes.asp#82
Register before February 12 and
receive a free gift.
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
FEATURED CD This month’s featured CD – is Your Nutrition Questions Answered
– Here’s a brief description
answer some of the most popular questions that I am asked when
lecturing. Some include:
make me fat? How much water should I
drink? What do you think about power
bars? When should I eat? And others.
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
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. What better way to day
Happy Valentine’s Day or happy Birthday.
Quote of the Month
Ten Ways to Good Health
Less Alcohol More
Less Meat More Vegetables
Less Salt More
Less Sugar More
Less Eating More
Less Words More
Less Greed More
Less Worry More
Less Driving More
Less Anger More
Chinese proverb --- this was actually printed on a tea cup at a restaurant
where I recently dined.
forward this newsletter to anyone and everyone that would benefit from
Nutritional and Lifestyle Advice. Enjoy and thanks for reading.
OUT MY WEB SITE: www.SeedsToChange.com
HEAR ME ON THE RADIO AT: www.TribecaRadio.net
you grow a happy, healthy life