In This Issue
– Moderation, not deprivation read more...
Featured Recipe – Chocolate Sweet Potato Torte read
Featured Article –Healthy Holiday
Eating 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 – Healthy Holiday
Quote of the Month - Families read more...
Think moderation, not
deprivation. If you try to deprive
yourself of something (say a holiday goodie) chances are you become hyper focused
on it. Rather, if you allow yourself
bits and pieces you can know that special treat is always available to you.
back to top...
Chocolate Sweet Potato Torte
1 1 / 2
cups sugar, divided
packed cooked, mashed orange-fleshed sweet potato, such as Beauregard,
garnet, or jewel
1 / 2
cup unsweetened dark-chocolate cocoa powder
1 / 8 tsp.
Preheat oven to 375°F. Coat 9-inch springform pan with cooking spray.
Blend sweet potato, 1 cup sugar, almond flour, cocoa, and salt in food
processor 30 seconds, or until smooth, scraping bowl as necessary.
Separate 3 eggs, placing whites in bowl of electric mixer. Add 3 yolks and
remaining whole egg to sweet potato mixture; pulse to combine. Transfer sweet
potato mixture to large bowl.
Beat egg whites with electric mixer at high speed until soft peaks form. Add
remaining 1/2 cup sugar; beat 2 minutes more, or until stiff, glossy peaks
Fold one-third egg white mixture into sweet potato mixture with spatula.
Gently fold in remaining whites. Pour batter into prepared pan. Bake 45
minutes, or until toothpick inserted in center comes out clean. Cool 10
minutes in pan on wire rack. Remove springform sides; cool completely.
Melt chocolate in small saucepan over medium-low heat. Stir in soymilk.
Spread chocolate mixture over top of cake. Let stand until chocolate sets.
Vegetarian Times, Dec 2010
By Brenda Jaeck,
you stay focused and on track during the holidays when it seems around every
corner lurks another favorite treat?
thing to remember is that there WILL be other holidays! You
don’t HAVE to eat every treat this time around – save some for
the next holiday.
planning ahead works wonders. If you
know you’ll be attending an evening affair – pass on the office
treats during the day. Don’t arrive to a party famished
because you are “saving yourself” for all the goodies. This is a guarantee that you WILL
overindulge. Rather, have a healthy
snack before arriving to the event.
Order sparkling water to keep yourself hydrated and your hands
occupied; or, if you prefer a fruit juice or wine spritzer.
focused on healthy eating during most meals will help you avoid (or at least
limit) temptations. Try to bring
healthy choices for meals in-route and snacks where there will be temptations.
For portable meals invest in an insulated carry bag and some plastic ice
packs. Healthy eating consists of drinking plenty of water and eating a lot
of fruits and vegetables as well as whole grains. Fresh fruits and vegetables provide
vitamins and minerals - something we often need more of during time of stress.
The holidays certainly qualify as a stressful time for most. Fresh fruits and vegetables also provide
fiber, which supplies longer-term energy, keeps hunger pains away and assists
When indulging in treats at
festive events it is helpful to enjoy the process and let it be.
People often “beat
themselves up” after eating treats.
This negative thought process generally starts a downward spiral. For example, how many times have you
thought something like “Well, I ate the cake at the office so I may as
well have the ice cream with lunch.”
This then leads to the next treat and the next. Instead, recognize you had a treat, you
enjoyed it and afterward allow yourself to refocus on your healthy eating
you do the “morning after” a little over indulgence on holiday
treats? This is REALLY the time to
focus on drinking extra water and eating extra vegetables. Both the water and the fiber from the
vegetables will help with elimination of the remnants of the holiday
treats. And, by having something
positive to focus on it will distract you from the next holiday splurge.
mindful of what you are REALLY consuming in a day is an eye opening
experience. To do this, try keeping a
food journal for a few days – include EVERYTHING that you eat –
don’t forget the taste of this or the sample of that. When you have a few days of history review
your eating patterns. This exercise
will give you a reality check.
through the holidays does not have to be a weight-gaining proposition. Be
mindful of what you eat and enjoy the true meaning of the holidays, not just
ideas see the CD reference below
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 success.
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
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?
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— Healthy Holidays
The average person
gains between 5 - 10 pounds from Thanksgiving to New Years. How can you
change that for yourself this year? I'll discuss how to prepare before going
to an event, how to navigate the choices and recognize triggers. Join me for
an enlightening new way to go through the holidays. This year CAN be
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.
of the Month
Families are like fudge – mostly sweet with a few
nuts -- Unknown author –
Note: savoir them – like you savoir holiday treats.
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