Personal Notes: Greetings.
Happy Winter. The
east coast has certainly had its share of snow in the last month. I was able to enjoy a morning snow shoeing
earlier this month. It was serene and invigorating. I hate the cold but life is sometimes, as
the saying goes, about “making lemonade out of lemons” I hope you
are enjoying whatever weather you are experiencing
In This Issue
– Winter Squash
Featured Recipe – Spaghetti Squash with Cilantro Pesto read
Featured Article – Beat the Winter Blahs read more...
Tools to Create a More Balanced Life – Two targeted home-study programs read
Get to Balance read
Looking for a Speaker? read
New at Seeds To Change Featured CD – Eating for Balance and Energy read
Quote of the Month Winter read
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
back to top...
Spaghetti Squash with Cilantro Walnut Pesto
1 spaghetti Squash (size
depending on number of people serving)
1 / 2 cup walnuts 1
/ 4 cup lime juice
1 1 / 2 cups or 2 large
bunch cilantro 1 t
2 cloves garlic 1
/ 2 cup olive oil
Cut squash in half
lengthwise and scrap out seeds. Place
cut side down on baking sheet and bake at 375 for 40 minutes or until soft
when pricked with a fork. Meanwhile,
make pesto. In a blender or food
processor, blend all above ingredients (except squash) in to a green
cream. When squash is soft, shred
using a fork into a bowl and mix pesto sauce into the shredded squash. Note: you might want to use less than all
of the pesto sauce – use according to taste.
the Winter Blahs
Jaeck – Inspired by an article in Health Magazine Jan/Feb 2004 by
Simple strategies to keep your energy
levels soaring all season long.
The holidays are over and the reality
of the long winter ahead has set in.
Even if you don’t live in a climate where cold or snow is an
issue you can still be affected by the change of season – colder
temperatures and shorter days. Getting
up in the morning is difficult at best, your energy sags in the afternoon and
by the end of the day you can just make it home to dinner before
crashing. A large percentage of the
population notices some seasonal mood changes. Women are more likely to notice a
difference – some think this is due to hormonal fluctuations already
occurring in women’s bodies.
So, short of hibernating or moving
down-under for the winter what can you do?
Here are some ideas:
Get some light
a break in the middle of the day to get outside – especially if
you commute to and from work in non-daylight hours.
sure you have a sufficient amount of lamps and/or other lights in the
rooms where you spend a lot of time.
Take into account the lower level of light coming in from the
near a window whenever you can: at home, at work (can you move your
desk?), in meetings, in transport, at lunch
rainbows – buy a crystal or prism of some sort
Energize your space
your space – to liven it up a bit
earthy touches – expose more wood floor, add indoor plants or
flowers. Getting in touch with
nature is another way to garner energy.
color with affordable accessories – pillows, scarves, sheets,
candles at dinner -- it brings in
another force of nature
your house – why be dragged further down by clutter?
the air – try an air ionizer
with a different room temperature – either cooler or warmer
a way to get exercise in – either outside or in the gym or even
walking in the mall!
a new winter sport – snowshoeing or ice skating are particularly
instead of driving somewhere close
with a new exercise class or even a new exercise DVD
– notice how you breathe – are you inhaling and exhaling as
effectively as possible. Taking
more oxygen in can energize you as well.
some sleep – maybe you DO just need more sleep
but certainly not least in my book – eat well – a balanced
diet full of WHOLE foods (not processed) – fresh fruits,
vegetables, grains, clean protein sources and lots of water. Need help here? That’s what I’m here for!
to Create a More Balanced Life
Two targeted home
study programs available --
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 they are self-guided
you can work at your own pace.
- Healthy Weight Loss An eight week program to help you
handle on your weight
For more information or to order visit: http://www.seedstochange.com/item.asp?id=83&cat=10
- 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
to 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.
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
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 Using Food Medicinally
use food medicinally but usually it’s after the fact. We’ll look at ways to use food to
support your lifestyle and other health concerns. Just click the “listen
to my podcast button on my website: www.SeedsToChange.com
month’s featured CD is— Eating for Balance and Energy
Experience energy and mood swings?
Have trouble sleeping?
Want to be balanced and energized?
Learn how food and other lifestyle choice can affect your energy level.
Slight changes to your diet or lifestyle will be discussed along with food to
add and food to avoid.
Foods that give you energy
Foods that drain your energy
Lifestyle factors that give us or rob us of energy
order go to : http://www.seedstochange.com/item.asp?id=26&cat=6
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
If we had no winter, the
spring would not be so pleasant: if we did not sometimes taste of adversity,
prosperity would not be so welcome. Anne Bradstreet
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