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February/March 2011
Personal Notes: Oops --- life has been so busy – I
even forgot to publish February’s newsletter. Hope this finds you well.
In This Issue
 Nutrition Tip
– Cooking in Iron read more...
Featured Recipe – Roasted Mushroom and Cauliflower Salad read
more...
Featured Article –Healthy Dining Out read
more...
Tools to Create a More Balanced Life – Two targeted home-study programs read
more...
Get to Balance read
more...
Looking for a Speaker? read more...
New at Seeds To Change Featured CD – Eating Out Healthily and Still Have Fun read
more...
Quote of the Month
- Dining Well read
more...
Nutrition Tip
Want or need more iron in your
diet? Cook in cast iron pans – the food WILL absorb iron from
the pan. So, think about this
– on the same token chemicals in non-stick pans also penetrate your
food when we use these materials for cooking.
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Featured
Recipe
This is a great way in these winter months to still get
a “salad” in. And,
it’s another motivation to get one more serving of veggies in!
Roasted Mushroom and Cauliflower Salad (Serves 4 – 6)
1 / 2 head
cauliflower, cleaned and cut in bite sized pieces
1 / 2 lb mushrooms,
if large cut in half
1 small red onion,
sliced thinly
2 T dried oregano
2 T balsamic vinegar
olive oil, salt and
pepper
Put cauliflower in a
baking dish and drizzle with olive oil.
Bake at 375 for 30 minutes or until soft and slightly browned around
the edges. Meanwhile, mix mushrooms,
onions, oregano and salt and pepper together in a separate baking dish,
drizzle olive oil and toss to coat; add balsamic vinegar. Put mushrooms in the same oven and bake
until the mushrooms are soft. Mix
cauliflower and mushroom mixture (including all the juices) together. Adjust seasonings if necessary. Serve hot or best at room temperate. Note
the reason to roast the vegetables separately is that the mushrooms exude a
lot of juice and as such would not allow the cauliflower to brown if the two
were roasted together.
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Featured
Article
Healthy
Dining Out By Brenda Jaeck
In an age where the
number of meals being eaten outside the home is ever increasing it seems
important to be able to so mindfully.
Eating mindfully is more than half the battle in creating or maintaining
a healthy eating plan. Some helpful
tips to eating out healthily include venue selection, ordering, portion
control and not being afraid to ask for what you want.
Venue When choosing a restaurant it is important
to keep all the participants in mind.
You want to make sure that all dietary and personal requests can be
honored. Also be aware of both healthy and unhealthy choices. You want to make sure that there will be
healthful menu choices as well as limited temptations to sabotage your
efforts.
Bread Generally, the first thing that happens
after you sit down is the dreaded bread basket arrives. There is generally enough bread to feed at
least 2 – 3 times the number of guests at the table. To combat this you can either ask the
waitperson to NOT leave the bread at your table, or after each guest has one
piece ask to have the basket removed.
This way no one feels deprived of having bread, yet temptation is
limited.
The next step is ordering drinks. Be mindful of how many calories are in
before-dinner drinks – switching to a sparkling mineral water or even a
wine spritzer will save calories that can better
used for food. Use your alcohol
calories wisely!
Specials When the waiter
brings the menus always ask if there are any specials. Often we are diligent when reviewing the
menu and then it all “goes out the window” when the waiter comes
to take the orders and says “can I tell you about our specials
today.” Everything always sounds so good; we often forget to ask
questions.
Be Sally from When Harry Met Sally – She always asked for the sauce on
the side. Don’t be afraid to
make special requests; including alternative ways of cooking or substituting
extra vegetables for another calorie dense option. After all – you are paying for the
meal; you may as well have it the way that you want it.
Portion Control To help with portion
control you can ask the waitperson to put half of your dinner in a “to
go box” before he brings it to the table. If this is not possible you can cut the
entrée in half and move it to one side of your plate – then only eat
one half. Most restaurant portions are
enough for two meals.
Dessert When is comes to dessert – split
one with your dining companion. This
way you are not deprived but are still saving calories.
Dining out used to
be reserved for special occasions – since it is now an almost everyday
occurrence – more diligence is needed.
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Tools
to Create a More Balanced Life
Two targeted home
study programs available --
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 they are self-guided
you can work at your own pace.
Available topics:
- 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
- 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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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 Using Food Medicinally
We all
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— Eating Out Healthily and
Still Have Fun
·
Do you eat out often and want to have a better handle
on what you eat?
·
What should you order?
·
What should you avoid?
Learn how to make
educated, healthy choices while dining in restaurants and modify your current
favorites be a healthier choice. The entire dining out experience will be
discussed from the before dinner drink to dessert.
To order: http://www.seedstochange.com/item.asp?id=61&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
"One cannot think well, love well, sleep
well, if one has not dined well."
'A Room of One's Own', Virginia Woolf, English novelist
(1882-1941).
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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