Personal Notes: Greetings. Wow, hard
to believe it is November – the holidays are around the corner. I hope
you find time and space this season to remain in balance.
In This Issue
– Breathe read more...
Featured Recipe – Field Greens with a Variety of Fruit, Nuts and
Other Goodies read more...
Featured Article – Count Your Blessings read
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 – An Introduction to Meditation read
Quote of the Month Gratitude
Breathe You might wonder what this has to
do with nutrition. If you had ever
eaten anything because of stress (and who hasn’t?) you know that there
is a multitude of other solutions to stress.
Try breathing. Before delving
into that third donut of the morning or that bag of chips in the afternoon
try taking a few minutes to sit quietly and take a few breathes.
back to top...
would be a great addition to any holiday celebration. If you are bringing a dish to an event
bring a healthy one – then you’ll know there is at least one
Greens with a Variety of Fruit, Nuts and Other Goodies (Serves 4)
Mixed Field greens, washed and dried and
ripped into bite-sized pieces
2 pears, cut in bite-sized pieces
6 figs, cut in quarters
1 / 2 cup pomegranate seeds
1 / 2 cup spiced-sweet pecans (recipe below)
Goat cheese cut in small pieces (optional)
Olive oil, balsamic vinegar, salt and pepper
Mix greens fruit, seeds and nuts (and goat
cheese if using it.) Sprinkle with
olive oil and toss to coat. Sprinkle
with vinegar and season to taste with salt and pepper; gently toss to mix.
recipe from my wonderful friend Carrie – who I recently had a pleasure
of spending some time with as she visited from LA.
Count your Blessings by Valerie Reiss
you – Chances are you say it often and automatically – to
friends, family, colleagues, baristas, store clerks and even strangers. It’s part of the background hum of
polite society. But how regularly do
you really see and celebrate the little gifts you’re receiving –
a glass of water, a hub, a ride, a smile – and count them as blessings?
turns out to be tremendously helpful – not to mention healthful –
if you do. Recent studies show that
the benefits of gratitude ay include less stress, more joy, enhanced
vitality, improved sleep, faster recovery from illness, more fulfilling
relationships and a deeper sense of spiritual connection.
works because it recruits other positive emotions – like joy,
contentment and hope – that have direct physical benefits,” says
Robert Emmons, Ph D, a physiology professor at the University of California,
Davis and author of Thanks! How Practicing Gratitude Can Make You
appreciation also gives the mind a boost.
“When we actually experience gratitude, we activate the part of
the brain that floors the body with feel-good hormones.” Says M J Ryan,
author of Attitudes of Gratitude “It helps dampen the stress
And yet, after a hard day, most of us tend to kvetch more that appreciate. “we’re naturally more likely to
put attention on what upsets us; it’s just the human condition,”
says psychotherapist and guided-imagery pioneer Belleruth Naparstek. But worry not, woe-is-meites: Studies show that gratitude is a habit
– as learnable as flossing. Try
these tested ways to give thanks.
Keep a gratitude journal
One of the most effective ways to cultivate appreciation is to write
daily in a gratitude journal. In Emmon’s studies, people who make
simple list of what they’re thankful for are 25 percent happier, sleep
half an hour more per night and exercise 33 percent more each week than those
who don’t. Each evening, replay
your day, recalling everyday pleasures, find gestures, positive interactions,
personal talents and beautiful sights that filled it. “Take a moment to
really savor or relish these gifts, think about their value, and then write
them down,” says Emmons.
“Do this every day, even every few days, and you will soon reap
the rewards of grateful living.
Focusing on gratitude leads to having more to be grateful
Express yourself It’s also important to share your gratitude
with its sources. “we forget to
tell that friend we’re grateful for her,” says Mary Beth Sammons, co-author of Living Life as a Thank You. “If
you really articulate why you’re grateful, it’s contagious. She feels really good and starts telling other
people he’s grateful, so it becomes this force.” Be specific
– and consider delivering handwritten thanks. “Even a simple note that says,
“Thank you very must of taking in my newspaper when I was on
vacation,” is powerful,” she says.
See a bigger picture
Grateful people spot the positive without denying pain. “Gratitude is an and experience,” explains Ryan. “You may be having trouble at work,
finances may not be so good, and
you receive blessings every day.”
This insight struck her when her father was dying of emphysema. “ I was watching him just trying to
breathe, and finally the works blurted out: ‘Dad, is your life worth
living?’ He said, ‘I like
to watch the ballgame on TV. I like to
read the comics in the newspaper.
Sometimes it’s easier to take a breathe than other times. My life is good.’ That’s the practice of
gratitude,” Ryan says.
Celebrate Thanksgiving every day Many family do a
round of “What I’m Grateful For” at Thanksgiving dinner,
but Ryan’s family doe sit every night.
“It creates a connection between the people at the table,”
she says. It can also connect us to
our food when we’re thankful for its journey to our plates – form
the sun and rain to the farmer to whoever bought and cooked it. “If you actually allow yourself to
experience that,” says Ryan, “then of course you eat in a different
From November, 2010
Natural Health Magazine
related resource – 365 Ways to
Give Thanks – One for Every Day of the Year – by Brenda
to Create a More Balanced Life
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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
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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 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— An Introduction to Meditation
We will discuss the
benefits of meditation, its powerful qualities and how it can help in so many
areas of your life. We will also discuss some of the misconceptions around
meditation. In a relaxing guided meditation you will see for yourself. You
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PERFECT FOR YOUR CAR
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Informative CD’s - You can lean about anything from Sugar to How to Eat
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the Chatter, and an Introduction to Meditation and five new titles: Sleep Issues, Water: How and Why to Drink More, Ten
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GIFT CERTICIATES ARE AVAIABLE – Give the gift of health
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NOW AVAILABLE -- CD OF THE MONTH CLUB What a GREAT way to create change or to give
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WEBSITE: Check out my
website. It is chock-full information
and resources. www.SeedsToChange.com
of the Month
Gratitude before me,
gratitude behind me
gratitude to the left of me,
gratitude to the right of me,
gratitude above me,
gratitude below me,
gratitude within me,
gratitude all around me.
- Angeles Arrien
I think this would make a nice daily
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