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January 2009
Personal Notes: Greetings.
Happy New Year. THIS is a year
of change – we see it everywhere.
Some changes are inspiring – a new president in office; some are
challenging – the economic conditions.
One thing is for sure – change IS here to stay. What will you change this year? For yourself? For your family? For your community? For
your world at large?
In This Issue
 Nutrition Tip
– Nuts about Nuts
read more...
Featured Recipe – Almond Cream read more...
Featured Article – Healthy Weight Loss read
more...
Tools to start the new year off right – Healthy Weight Loss read
more...
Get to Balance read
more...
Looking for a Speaker? read more...
New at Seeds To Change read
more...
Quote of the Month
Obstacles read
more...
Nutrition Tip
GO
NUTS I
talk about nuts often – they are a GREAT source of fat and
protein. To incorporate more of them
in your diet – think outside the box – don’t just eat them
in the form of a snack – but incorporate them into meals - throw a handful into your cereal in the morning
or a into an evening stew. Or try
another form of nut butter besides peanut.
Almond butter is readily accessible – with some effort you can
find cashew butter, even pecan butter.
Or, make your own. To do so
simply grind nuts into a smooth butter.
A food processor makes this a snap.
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Featured
Recipe
Almond Cream
A great substation for whipped
cream – makes a great breakfast topping – on fresh fruit.
1 cup almonds
3 / 4 cup water
2 Tablespoon maple syrup or 1 T agave nectar (optional)
1 / 2 teaspoon vanilla (optional)
Dash sea salt
Soak almonds 2 cups of water for 8-12 hours. Discard the soaking water and
rinse the nuts and peel. In a blender,
place the nuts and enough fresh water to allow the blender to operate. Blend,
gradually adding enough water to achieve a smooth consistency. Add remaining
ingredients and blend. Taste –
you may have to adjust the sweetness based on your preference. Yields 1 1 / 2 - 1 3 / 4 cups
Note: soaking the nuts releases enzymes making them more easily
digestible and also makes the process of peeling the nuts MUCH easier.
.
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Featured
Article
Healthy Weight Loss
By Brenda Jaeck,
Why are there so many
diets? A common question. The answer simple but two-fold. First, people are obsessed with weight loss;
everyone wants to be thinner.
Secondly, everyone’s body functions differently. The diet that works for one person may not
work for another. In the end, diets do
not work. Diets by nature are
restrictive and require rules to be followed.
Once the goal is achieved and the dieter “goes off” the
diet they typically return to the old eating habits that got them to the
place that they needed a diet to begin with.
So what can be done? Follow a few
simple guidelines. Eat fewer calories
than are burned. This can be
accomplished either by eating less or exercising more or some combination of
the two. The eating plan should be
balanced and sustainable.
Generally, increasing
water consumption goes a LONG way in creating a more balanced eating
plan. Water can help with energy
fluctuations and cravings. If the body
dehydrated it begins to shut down.
Craving sweets to help “perk us up” often counteracts
this. Water can also help curb
appetite surges.
Increasing vegetables in the
diet is another way to control calorie consumption. Since most vegetables are relatively low in
calories and fiber rich, they keep us full longer with fewer calories. The fiber in the vegetables also gives us
energy over a longer period of time.
Focusing on WHOLE gains
– as opposed to processed food is always a good goal. It is almost impossible to overeat on whole
grains due to their denseness. Think
of gorging yourself on a large plate of pasta and then imagine yourself doing
the same thing with a huge plate of brown rice. Not possible. Furthermore, since whole grains have more
fiber – they also fill us up faster and give us energy over a longer
period of time.
Lastly, do not overlook
the importance of fat. Fat gives us
the “mouth feel” of food.
This allows us to be more satisfied with the food we are eating.
Again, the result is we eat less. A
good example is fat-free cookies; people generally eat more of them than full
fat cookies. Fat also slows down the
absorption of food, again allowing us to be satisfied for a longer period of
time. Focus on healthy fats such as
olive oil or avocados.
Weight loss is an
obsession for so many people. These
people have likely bought many diet books and have lost and gained the same
weight numerous times. The way to end
this cycle is to develop a life long eating plan that is balanced and
maintainable.
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Tools
to Accomplish Your Goals
Healthy Weight Loss
-- home study program available --
Prepare for that New
Year’s resolution
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.
- Healthy Weight Loss An eight week program to help you
get a
handle on your weight
For more information or to order visit: http://www.seedstochange.com/item.asp?id=83&cat=10
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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 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
NEW PODCAST POSTING – hear a rebroadcast of my radio show on Portion Control Here’s
brief description of the show:
Portions have gotten out of control! We’ll discuss some reasons why this
has happened and share some tips on how to create control of how much food
you are eating. We’ll look at
some shocking statistics of how “average” portions have grown
over the last 30 years.
Just click the “listen to my podcast”
button on my website: www.SeedsToChange.com
FEATURED
CD This
month’s featured CD is— Healthy
Weight Loss
Why are there so many diets?
Why don't they work? How can you lose weight AND maintain
it? We will discuss all of this
plus some weight loss tips. We will
also look at the true answer to: how to keep the weight off after the goal is
achieved? To order visit: http://www.seedstochange.com/item.asp?id=63&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:
http://www.seedstochange.com/item.asp?id=96&cat=1
WEBSITE: Check out my
website. It is chock-full information
and resources. www.SeedsToChange.com
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Quote
of the Month
Obstacles
are those frightful things you see when you take your eyes off your goal.
– Henry Ford
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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