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
– Mushrooms read
Featured Recipe – Holiday Stuffed Mushrooms read
Featured Article – Holiday Survival Guide read
Tools to start the new year of right – Detoxify Self-Guided Cleanse Program read
Get to Balance read
Looking for a Speaker? read
New at Seeds To Change read
Quote of the Month Planting seeds …. read more...
– 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
Holiday Stuffed Portabella Mushrooms
I made these last year for
Thanksgiving and LOVED them. I am
making them again this year.
loaf whole wheat bread
portabella mushrooms, cleaned and stemmed (save stems)
1 / 2
head of kale
pepper, vegetable seasoning, thyme, sage (or poultry seasoning)
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)
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
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.
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!
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
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)
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.
‘”non-actions” – take things off your list…
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.
to Accomplish Your Goals
Program -- home study program
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
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: http://www.seedstochange.com/item.asp?id=86&cat=10
Balance –How will you bring more balance to your life? How about a healthier, more balanced life
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 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.
also an email version of my program now available.
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
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.
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: www.SeedsToChange.com
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: http://www.seedstochange.com/item.asp?id=79&cat=1
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 http://www.seedstochange.com/category.asp?cat=1
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. www.SeedsToChange.com
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)
forward this newsletter to anyone and everyone that would benefit from
Nutritional and Lifestyle Advice. Enjoy and thanks for reading.
Helping you grow
a happy, healthy life