Personal Notes: Greetings.
Happy Winter – hope this finds you enjoying the
winter weather – a lot snow in many parts of the country. I luckily went snow shoeing one day last
week – fabulous.
In This Issue
– Take time read more...
Featured Recipe – Tuscan White Bean Soup read
Featured Article – Quality vs
Quantity read more...
Tools to Create a More Balanced Life – Two targeted home-study programs read
Get to Balance read
Looking for a Speaker? read more...
New at Seeds To Change Featured CD – Healthy Holiday Weight Loss read
Quote of the Month
- those who matter read
Taking time to eat meals, as opposed
to “scarfing” them down while
multitasking, is important on so many levels. It allows you to truly taste
and enjoy your food; as a result you will eat less. It also can create a break in the day
– this can relieve some stress or just give you some space to process
the activities of the day. Try truly
taking a lunch break at least two days one work week and see what a
difference it can make.
This is a
hearty, warming soup – great for these cold winter months
Tuscan White Bean Soup (Serves 4)
1 tablespoons extra-virgin olive oil, plus
extra for drizzling over individual bowls
1 / 2 small onion, chopped medium
2 medium cloves garlic, minced
2 (15 1 / 2-ounce) cans cannelloni beans,
drained and rinsed
Salt and ground black pepper (or miso)
1 sprig fresh rosemary
Sauté the onions and cook
in olive oil, stirring occasionally, until softened, 5 to 6 minutes. Stir in
the garlic and cook until fragrant, about 30 seconds. Add the beans, 1/2
teaspoon salt and 1 ¾ cups water (you can also use vegetable broth; in this
case omit the salt). Increase the heat to medium-high and bring to a simmer.
Submerge the rosemary in the liquid, cover the pot and let stand off the heat
for 15 to 20 minutes. Discard the rosemary and adjust the seasonings with
salt (or miso) and pepper. Ladle the soup into
individual bowls and drizzle each bowl with olive oil. Serve
immediately. Can also puree all or
some of soup before serving.
add some chopped greens (chard, kale, spinach, escarole) – you will
need to cook them slightly first – steam, blanch, sauté
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Quality Vs Quantity By Brenda Jaeck,
You’ve heard the
expression – Less is more? Well,
let’s apply that to nutrition and healthy eating. People who consume less food live
longer. If you live longer you can eat
more food. Therefore, less IS more.
The better quality the
food, the less food you need. Higher
quality foods provide more nutrients as well more flavor. Your body gets what it needs with less
food; your mind does the same. A few
examples include organic foods, whole foods, freshly prepared foods, water
and everyone’s favorite food – chocolate.
Organic Food – Organic food
tastes better – more vibrant and alive.
To test this conduct a taste test.
Compare a regular orange with an organic orange. Organic food contains less
chemicals and as such your body does not have to work so hard to dispose of
these useless materials. Rather, your body can concentrate on using the
nutrients contained in the food.
Whole Food – Food that is
closest to its natural form has the most nutrients and fiber. It fills us up faster and takes longer to
digest; therefore we are satisfied and our nutritional needs are met with
fewer calories. Compare how you feel
eating a serving of brown rice (a whole food) to a serving of pasta (a
Freshly Prepared Food - Consuming food close
to when it is prepared allows us to garner more energy and nutrients from the
food we eat. Think about the energy in
food that is lost during processing, storage and transport.
Water – We drink water
to hydrate our bodies and to allow the elimination of toxins. If you are drinking water that contains
toxins – it is defeating the purpose.
It is best to drink bottled, fresh spring or filtered water.
Chocolate – I bring this
topic up as I know it is near and dear to so many people’s hearts. When you are in desperate need of chocolate
(and who hasn’t been) – it is better to have one SMALL piece of
good quality chocolate than to
continue to obsess about it. One piece
of nice quality chocolate (one that contains greater than 57% cocoa) will
satisfy the craving better than a whole bar of very
diluted commercial chocolate.
In summary always
remember to stop and think about the quality of food that you are eating. Eat
the highest quality food possible.
Your body, soul and mind (and waistline) will thank you for it.
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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
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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.
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
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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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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
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 purchase: 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:
WEBSITE: Check out my
website. It is chock-full information
and resources. www.SeedsToChange.com
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of the Month
Be who you are and say what you feel because
those who mind don’t matter and those who matter don’t mind. Dr
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