February 2008

In This Issue

Nutrition Tip – Nut Butters read more...
Featured Recipe – Nut Butter Balls read more...
Featured Article – Feed Your Heart read more...
Tools to start the new year of right read more...
Get to Balance read more...
Looking for a Speaker? read more...
New at Seeds To Change read more...
Quote of the Month  Which heart will you feed?  read more...

Nutrition Tip

Nut butters – are amazingly healthy and versatile foods.  They supply nutrients, a healthy fat, easily assessable protein and substance.  And, they are easily portable.  Think outside of the box – beyond peanut butter (a common allergen).  Try – almond butter, cashew butter or even pecan or hazelnut butter.  You can find them in gourmet and health food stores or simply make your own by grinding nuts in a grinder, food processor or blender.  If purchasing commercially prepared nut butters be sure to read the ingredient label.  They should contain only nuts and perhaps a little salt.

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Featured Recipe

This is a GREAT snack – experiment with different combinations of the listed ingredients or invent your own.  They are so simple and require no baking.

YUMMY NUT BUTTER BALLS

Ingredients: Nut Butter, Rolled Oats, Dried Cranberries, Sunflower Seeds, Coconut, Cinnamon, Stevia. 

I start with about a cup of nut butter; throw in a handful of each of the following: oats, dried fruit, sunflower seeds and coconut.  I add a few shakes of cinnamon and one tiny shake of stevia.  Then I mix everything together (I use my hands and taste as I go!).  The food processor works well for this, sometimes I just use my hands.  Taste - adjust ingredients to your taste.  Then roll in 1" balls.  Store in fridge. One or two makes a yummy snack. 

This is also a great snack to make with kids – they’ll love getting their hands in there and tasting as THEY go.

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Featured Article

Feed Your Heart

By Brenda Jaeck

You have likely heard the term “feed your heart.”  It can mean so many things.  It can of course refer to the actual food you eat as well as how you live your life.  Below are some examples of healthy ways to feed your heart.

Actual Food – There is no mystery here – the prescription for health is always the same – MORE REAL FOOD!  Eat lots of fresh vegetables and fruit as well as whole grains and clean, low-fat protein (making sure to work in at least some non-animal based choices.)  Curbing the amount of processed foods – those containing a vast list of ingredients, poor quality oils and loads of sugar will also go along way to keeping your heart healthy. Specifically, some top heart healthy foods include: flaxseed, oatmeal, almonds, walnuts, beans, spinach, broccoli, sweet potatoes and dark chocolate. 

See http://www.webmd.com/solutions/healthy-heart-guide/top-foods for more details and more hearth healthy foods.

Exercise – Exercise, particularly aerobic exercise, is great at keeping the muscle of the heart itself flexed.  Remember my advice about exercise is always that it needs to be something you enjoy – or you will not do it consistently.

Work You Love  - You spend MANY hours each week at work.  If you are not doing something that you enjoy, that you are motivated and stimulated by you are likely not happy.  That can drain you – and certainly does not feed your heart!

Having a Fun Outlet – This might be a hobby, it might be volunteer work, and it might be the way you connect with friends and family.  The point is – all work makes Jack a dull boy (or Jackie a dull girl!)  Take a load off – have some fun!

Say No – Often we are over committed – we want to make everyone happy and do everything for everyone.  There is just not enough time in the day!  Choose your obligations carefully.  Make sure there is time left for YOU.

Make an Appointment with Yourself.  This will assist with the prior two suggestions.  This means taking time for you.  To ensure this actually happens – write it on the calendar.  Treat it like a VERY important appointment (like it is).  Publish or verbalize your obligation (people don’t have to know the details) BEFORE someone else takes the slot of time away from you.

Give some thought to what area of heart feeding you have been neglecting.  Then, create some steps to rectify the void.  Your heart will thank you.

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Tools to Accomplish Your Goals

Weight Loss home study program 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.

• 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

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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 Imbalance.  Just click the “listen to my podcast” button on my website: www.SeedsToChange.com

FEATURED CD  This month’s featured CD is—10 TopTips for a Healthier You

In a nut shell, what should you focus on to improve your health?  Listen to my top ten tips for a healthier you to find out.  Some are related to food, others are related to lifestyle.  I will also discuss the whys and hows of these tips.  Want a preview?  SMILE. This is one of them. Listen to the CD and hear the rest of the list.

To order visit:  http://www.seedstochange.com/item.asp?id=92&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 Valentine’s Day.

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

A Native American grandfather was talking to his grandson about how he felt.
He said, "I feel as if I have two wolves fighting in my heart. One wolf is the vengeful, angry, violent one. The other wolf is the loving, compassionate one."
The grandson asked him, "Which wolf will win the fight in your heart?"
The grandfather answered, "The one I feed."   

            From HeartQuotes.net

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