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November 2008

Seeds To Change Newsletter



November 2008

Personal Notes:
  Greetings.  Happy November. Hope you are enjoying the fall.  It’s that time of year where things can tend to get out of hand in terms of expenditures – monetary expenditures but also expenditures of time, resources, patience and the giving of ourselves in general.  For me, I attempt to control this by finishing my holiday shopping well before the season (this year I was done by July) and then monitor my social commitments.  I also know for me, being out in the hustle and bustle often is just too intense.  As such, I also monitor my exposure to chaos during this time.  What will you do to keep control this year?  Perhaps the holiday tips below will help. 



In This Issue

Nutrition Tip – Mushrooms
Featured Recipe – Holiday Stuffed Mushrooms
Featured Article – Holiday Survival Guide
Tools to start the new year of right – Detoxify Self-Guided Cleanse Program read more...
Get to Balance
Looking for a Speaker?
New at Seeds To Change
Quote of the Month  Planting seeds ….


Nutrition Tip

Mushrooms – They are a great detoxifier.  This comes from the environment in which they are grown – mold invested and decaying life.  They are especially good at removing undesirable fat from the blood as well as pathogens and excess mucus in the respiratory system.  They are rich in glutamic acid (the natural version of the flavor enhancer monosodium glutamate) and as such enhance the flavor of any savory food that they are cooked with.  They are also a good form of protein.



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Featured Recipe

Holiday Stuffed Portabella Mushrooms


I made these last year for Thanksgiving and LOVED them.  I am making them again this year.


1 small loaf whole wheat bread

4 portabella mushrooms, cleaned and stemmed (save stems)

1 medium onion

5 stalks celery

2 large carrots

1 / 2 head of kale

2 cloves garlic

1 cup brown rice

Olive oil

Vegetable broth

Salt, pepper, vegetable seasoning, thyme, sage (or poultry seasoning)


The day before remove bread from bag and lay out slices to dry (I put them on cooling racks and put them in the oven with the door propped open)


Chop mushroom stems, onion, celery, carrots, kale, garlic and brown rice until all is fine.  (I just throw everything in the food processor) Sauté all in olive oil until onions are soft.  Let cool slightly.  Meanwhile, break dried bread into small pieces and put in large bowl.  Combine cooked veggies and bread pieces, add spices.  Pour small amounts at a time of the vegetable broth over the bread and veggies.  “Work” everything together with your hands, making sure all bread is moistened and the veggies are “massaged” into the bread.  This whole concoction should be rather moist.  If there are any hard lumps of bread either discard or, what I do is throw the hard lumps of bread into the food processor with a little broth and whirl slightly. I then add this into the rest of the stuffing.  Taste and adjust seasoning.


Mound the stuffing in the mushroom caps.  Place stuffing side up in a slightly oil baking dish.  Cover and bake for one hour at 350.  Remove cover and bake another 15 minutes at 375 or until mushrooms are soft.  You can bake any stuffing the does not fit into a mushroom in a separate covered baking dish.  It will only need to bake for half of the time as the mushrooms.


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Featured Article

Holiday Survival Guide


To Avoid Over-Eating:


1.      Drink a glass of water (or two) in between each alcoholic drink.

2.      Grab a healthy snack and a glass of water - then walk away from the buffet table.  No plates!

3.      Fill up on veggies, hummus, lean meats, and fruit first… or bring healthy dishes with you.

4.      Don’t let yourself return to the food table until you’ve met three new people!

5.      Before you head to a party, eat something with a bit of protein and fat in it to fill you up (try apples with peanut butter, trail mix, hummus and veggies, or a hardboiled egg).

6.      Think about the long-term effects overeating will have on your body…. instead of the temporary pleasure of putting it in your mouth.

7.      After a holiday meal, GET MOVING!  Take a family walk or play a game of flag football.

8.      Package up holiday leftovers and take them to a homeless shelter.

9.      Ask for the recipes of whatever dishes you can't resist – then don’t eat as much that night.

10.  Work out the morning of a holiday to reduce your stress and make you less tempted to waste your hard work for a couple spoonfuls of pie. 

11.  Hang out with the kids – they are much more interested in presents than food!


To Avoid Over-Spending:


1.      Use the day after Thanksgiving to sit quietly and assess your budget.

2.      Make a family agreement to create a memory instead of debt.

3.      Bake treats as an easy, economical gift for neighbors, acquaintances, and co-workers. 

4.      Do your shopping throughout the year and capitalize on mid-year sales.

5.      DON’T GO to stores on Black Friday.  Declare it “Buy Nothing Day!” 

6.      Don’t shop till you drop.  Plan trips, make a list, plan a route, shop during off-peak.

7.      USE THE INTERNET to shop from the comfort of your home.

8.      Give non-traditional healthy gifts - massage, cooking class, meditation CDs, yoga session, etc.  (see more suggestions below)


To Avoid Over-Stressing:


1.      Cut your holiday card list in half this year, and/or write out 5 cards a day.

2.      Split up responsibilities for holiday dinner – ask everyone to bring a dish to your party.

3.      Don’t let relatives stress you out – bombard them with your own questions first!

4.      Use mini-meditations – remember to breathe (especially in line at the mall).

5.      Get horizontal earlier each night and bring a hot water bottle to bed.

6.      Keep exercise in your routine to keep your energy high.

7.      Drink herbal tea.  Have less sugar and caffeine.  Eat more vegetables.

8.      Schedule in time for fun!  Shop with a buddy and meet halfway through for a sanity check.

9.      Create ‘”non-actions” – take things off your list… delegate… simplify.

10.  Practice saying no – don’t make your calendar so full that it bursts!  Identify the things that are most important to you and your family and stick to those.


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Tools to Accomplish Your Goals

Detoxifying Cleanse Program --  home study program available --


Here is the ultimate at-home support for creating physical change! A vibrant collection of audios and workbooks take you on a step-by-step journey to success.


They are so thorough, it’s almost like I am in the room with you!  Since it is self-guided you can work at your own pace.


  • Detoxifying Cleanse Program         This complete  program guides you through

a week-long internal cleanse at home.


For more information or to order visit:



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Get to Balance –How will you bring more balance to your life?  How about a healthier, more balanced life plan?

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.  


There is also an email version of my program now available. 


To learn more to go


To schedule an initial consultation contact me today at 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

NEW PODCAST POSTING – hear a rebroadcast of my radio show on: Community Join me for a discussion of community and people connection.  We'll discuss why it's important to our health, the possible affects of not having connections in our lives some ways to have more of it in your life.  We'll also discuss alternate ways to create comfort in your life.  Perfect this time of year when we’re all looking for more connections and/or missing family.   Just click the “listen to my podcast button on my website:



FEATURED CD  This month’s featured CD is— Healthy Holidays


The average person gains between 5 – 10 pounds from Thanksgiving to New Year’s.  How can you change that for yourself this year?  We’ will discuss how to prepare yourself before going to an event, how to navigate the food and drink choices and how to recognize and defuse the triggers.  Join me for an inspirational lecture.  This year CAN be different!                 


To order:



PERFECT FOR YOUR CAR LIBRARY OR A GIFT. 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 and five new titles: Sleep Issues, Water: How and Why to Drink More, Ten Top Tips for a Healthier You!, Constipation and Food Cravings. They are informative, interesting and even a little entertaining!  You can order them individually or join the CD of the month club.  To order go to



GIFT CERTICIATES ARE AVAIABLE – Give the gift of health for any occasion.


NOW AVAILABLE CD OF THE MONTH CLUB  What a GREAT way to create change or to give the gift of health.  For details:


WEBSITE: Check out my website.  It is chock-full information and resources.


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Quote of the Month

Exert from the book – For This I Am Grateful  “ …. If you plant seeds and do not water them, feed them or give them sun, they won’t grow; poppy seeds will never yield lavender and nothing blossoms before its season from Arlene Levine – Forest Hills, NY  (BTW – this is a wonderful little book  perfect for the Thanksgiving holiday)

Please forward this newsletter to anyone and everyone that would benefit from Nutritional and Lifestyle Advice. Enjoy and thanks for reading.

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Helping you grow a happy, healthy life





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