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March 2007
Personal
Notes: We’re rounding the home stretch of
winter – as I have shared previously it is not my favorite season.
There are however many redeeming qualities about this season. One of the good things about winter is that
winter squashes are in season and readily available. See the nutrition tip for more information
about their helpful benefits and the recipe below for some inspiration in
preparing them. There ARE many other joys to winter. For example, on the east coast the snow
(when it is not extremely cold and/or windy) can be quite beautiful. It is good to stop and “smell the
roses” or in this case notice the beauty of nature. It is all a matter of perception.
Sometimes perception gets
tainted – tainted by life, by our schedules or shear exhaustion. Lack
of sleep is one cause of exhaustion (certainly not the only one) If you have
trouble sleeping perhaps you’ll consider joining my two-part teleclass
on sleep issues. See the details below.
In
This Issue
 Nutrition Tip
– Winter Squash read more...
Featured
Recipe – Wild Rice Stuffed Winter Squash read
more...
Featured
Article – Low Carb Craze read
more...
Upcoming
Events – GET A GOOD NIGHT’S SLEEP read
more...
Get to
Balance read more...
Looking for a
Speaker? read more...
New at Seeds
To Change read more...
Quote of the
Month The secret of getting ahead read
more...
Nutrition
Tip
Winter Squash These are a good form of healthy
carbohydrate. And, a good form of
natural sugar. They are actually good
to assist is stabilizing blood sugar; thereby making them an excellent choice
for diabetics. They are an excellent
form of vitamins A & C, potassium, iron, riboflavin and magnesium. They are high in carotenoids (in the fact
the highest of vegetables) and therefore have anticarcinogenic
properties. And, they are YUMMY and
comforting. Much healthier than many
other comfort foods.
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Featured Recipe
This is a “homey”
comfy, comforting recipe.
Don’t’ we all need that in winter!
Wild Rice Stuffed Squash (Serves
4)
2 small
acorn or other sweet squash
1 cup
wild rice
2 cups
vegetable stock
1 T
olive oil
1 small
onion, diced
3 / 4
cup diced mushrooms
1 stalk
celery, diced
2 T
chopped fresh parsley
1 / 2 t
sage
1 / 2 t
thyme
1 / 4 t
celery seeds
1 /
4 cup walnuts
1 /
4 cup dried cherries or cranberries
1 /
4 cup water
Salt
and pepper to taste
2 T
chopped parsley, paprika
Cut
squash in half and remove seeds. Rub
inside with olive oil and place cut side down on a baking sheet – bake
at 375 until slightly soft, but not falling apart, about 25 minutes. Meanwhile, cook rice in stock for 40
minutes or until almost soft. Sauté
mushrooms, celery and spices in olive oil about 3 minutes or until mushrooms
soften slightly. Add the walnuts,
cherries or cranberries and water and simmer until cherries soften
slightly. Combine veggie mixture with
rice; adjust seasonings and scoop into squash halves. Drizzle with olive oil and sprinkle with
parsley and paprika. Return to oven
for 10 minutes. (You could prepare
this dish prior to mealtime (and not bake the last step) and re-heat at
mealtime. If refrigerated, take squash
out an hour or so before baking to allow all to come to room temp. You may need to heat a little longer.
Note: I
also like this recipe with chickpeas added instead of the mushrooms. I also make this same recipe using
different grains – like quinoa or millet.
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Featured Article
Low Carb Craze
By Brenda Jaeck, Holistic Nutrition and Lifestyle Coach, Lecturer and
Workshop Facilitator
Carbohydrates
as a food category have “taken a licking” the last few
years. With a popularity of diets such
as Atkins’ it seems that they are now the “bad” food. The problem is that we NEED carbohydrates
to function. They supply us with energy.
Everyone
knows someone that has gone on a low carbohydrate diet and lost weight. Few people know anyone that has actually
kept the weight off. Low carb diets
are not maintainable over a long period of time. Furthermore, by eliminating or drastically
reducing carbohydrates from the diet it leaves the body starved for this food
category. What eventually happens is
the body flips and craves massive quantities of carbohydrates. This is why often when coming off of a low
carb diet people can not stop eating carbohydrates – their bodies are
starved for them. The result –
people often gain back all the weight they lost, then some.
The problem
is not carbohydrates as a food category; but rather the TYPE of carbohydrates
that our society generally chooses to eat.
When most people think of the word carbohydrate they think of bread,
pasta, chips and the like. These foods
are all highly processed. As a result
they have little substance and few nutrients.
What’s the solution? Integrating
HEALTHY carbohydrates in your diet. These should be as close to nature as
possible – meaning not processed.
This includes fresh fruits and vegetables as well as whole
grains. Some choices for whole grains
include: brown rice, barley, quinoa, millet and many others. When eating whole grains instead of
processed grains one generally eats less as a result of the bulkiness and
fiber. The food is also broken down much more slowly in your body. This
allows us to be filled up faster with fewer calories and keeps us satisfied
for a longer period of time.
Incorporating
quality carbohydrates is a way to create a more balanced diet. A balanced diet is also maintainable over
the long haul. THIS is how one obtains
and more importantly MAINTAINS a healthy weight -- by having a balanced,
maintainable diet. Balance in life as
well as diet is important. EVERYTHING
in moderation.
Want a GREAT example of a healthy form
of a carbohydrate? See this
month’s recipe. It includes
winter squash a wonderful perfect example.
Enjoy.
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Upcoming Events
Tele Program - Learn some tips and strategies without even leaving your home or
office.
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
and on.
Take action to
address this concern – nip it in the bud now. Join my dynamic two-part teleclass on Getting A Good
Night’s Sleep
For more
information see: www.SeedsToChange.com/classes.asp#82
Register before March 5 and
receive a free gift.
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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 wellness?
I 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.
Through my
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.
By
starting today, you will; Create action
NOW
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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.
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New at Seeds To Change
FEATURED CD This month’s featured CD – is Sugar: The Good, The Bad, The Ugly –
Here’s a brief description
Love sugar? Do you think you’re
addicted to it? Have you experienced low energy, fatigue, irritability, brain
fog or food addictions? Are you constantly
craving sweets and want to understand why this is happening to you? If you want to gain control without
willpower or deprivation, this CD will certainly help you do it!
.
PERFECT FOR YOUR CAR OR
GYM LIBRARY.
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 Spring or Happy Birthday.
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Quote of the Month
The secret of getting ahead is getting started.
~ Sally Berger
Please
forward this newsletter to anyone and everyone that would benefit from
Nutritional and Lifestyle Advice. Enjoy and thanks for reading.
CHECK
OUT MY WEB SITE: www.SeedsToChange.com
ALSO
HEAR ME ON THE RADIO AT: www.TribecaRadio.net This
month’s topics include: Being in a Rut, The Power of Restorative Yoga
and The Effects of Music.
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Helping
you grow a happy, healthy life
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