Quality vs. Quantity of Food Audio Clip
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Newsletter Archive

May 2006

Seeds To Change Newsletter

MAY 2006

Welcome to the Seeds To Change monthly newsletter - for you to enjoy and share with friends and family!

Please forward this newsletter to anyone and everyone that would benefit from Nutritional and Lifestyle Advice. Enjoy and thanks for reading.

In This Issue

Nutrition Tip Veggies in General
Quote of the Month I have lived well
Monthly Recipe Stacked Veggie and Tofu Lasagna
Monthly Article Quality vs Quantity
Upcoming Events and Lectures Eating Mindfully – a FREE tele-class; donate $ to Women’s Cancer
Seeds to Change Weekly Radio Show
Group or Corporate Events
Initiate a Change – Get to Balance

Nutrition Tip

Veggies – get the veggies in daily. They serve SO many purposes – vitamins, minerals, and other nourishment. They have lot of fiber – good for elimination, filling us up and giving our food more staying power. Good for weight loss and maintenance. Eat them ANYWAY you can!

Note: this month’s recipe is JAMMED packed with veggies!

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Quote of the Month

Let your last words be “I have lived well.” As quoted in a thousands Paths to long life by David Baird

(P.S. One way you can do this is by being in balance! J)

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Monthly Recipe

Stacked Veggie and Tofu Lasagna (Serves 4)

1 medium eggplant, peeled

1 large or 2 medium zucchini

2 red peppers

4 portabella mushrooms, stems removed and cleaned

2 cloves garlic, chopped

1 lb extra firm tofu

2 cups tomato sauce of your choice

Oil for brushing

Salt, pepper and Italian seasoning

Slice the tofu in ½ inch sliced. Put tofu on paper or clean cloth towel. Place plate on top, then weight with cans of beans or something else heavy. Let sit for at least a half hour. The towel may need to be changed if too wet, so check it occasionally.

Slice the eggplant and zucchini lengthwise in ¼” slices. Brush with olive oil, sprinkle with salt and pepper and Italian seasoning, if using. Broil until slightly browned, turn vegetables over and repeat.

Cut peppers in four even pieces, lengthwise, discard seeds – then cut little slits at the top and bottom to that they can lay flat. Broil, skin side up until skin browns and bubbles. Immediately take out of oven and cover with foil to create a “steam room.” Let sit for a few minutes until peppers can be handled. This will allow you to remove the skins (they should just peel off) and slightly cook the pepper.

Brush underside of mushrooms with olive oil, sprinkle with pepper and chopped garlic. Broil until slightly browned. Turn mushroom over, brush with a little oil and broil other side.

Brush tofu with olive oil sprinkle with salt and pepper. Sear in a hot oiled pan, preferably cast iron, until slightly browned. Turn tofu over and sear other side.

Lightly oil 8” X 8” glass dish. Layer veggies, tofu and sauce any way that you would like I find it the best to put the zucchini on the bottom, the tofu in the middle and put the tomato sauce both on the top of the tofu and very top, as the last layer. Then cover with a plate that fits inside the glass dish and again weight the whole thing. Place the baking dish at a slight angle buy resting one end on a cutting board or something else about 2” thick. Let sit or 30 – 60 minutes. Carefully pour off excess liquid or use a baster to remove it. Serve room temperate and slice into four pieces.

P.S. this one is a fair amount of work – trust me it’s worth it!

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Monthly Article

Quality Vs Quantity

By Brenda Jaeck -- Certified Nutrition and Lifestyle Counselor

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 fewer 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 processed food).

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 where the % of cocoa is greater than 57%) will satisfy the craving better than a whole bar of much 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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Upcoming Events


Eating Mindfully – we all do many things mindlessly. Think being in auto pilot in your car and missing your exit. Another place we are living mindlessly is around food. Creating awareness is the FIRST step in creating change. Join this NO CHARGE tele-class to learn how YOU can create more mindfulness around eating and how some common behaviors are contributing to this. This is a great time to gain more awareness – before we plunge into the ever-changing schedules of summer.

This class is held via telephone and will be held Monday, May 22 at noon (EST) and Wednesday May 24 at 6 PM (EST).

To register please contact me via email at or via telephone at (917) 213 9305.

DONATE to the cure for Women’s Cancers

I am completing the Revlon Run/Walk for Women’s Cancer in New York on Saturday, May 6 (my 8th year). Won’t you sponsor me? For more information or to sponsor me or to make a donation in general go to:, my bib number is 2042. Thank you, in advance, for your support.

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Seeds To Change Weekly Radio Show

Now on -- a weekly show hosted by me! It’s an hour long show on the Internet. For details go the website – click on programming and look for the show called “Seeds To Change.” Each week we’ll cover a different nutrition/health topic, sometimes including guests. Tune in Tuesdays, Thursday and Saturdays at 5 PM and 1 AM (EST). Any ideas for shows are welcome – just email

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Group or Corporate Events

Do you have a group or company event that needs a theme, motivation or speaker? I am filling in my spring schedule. Some topics include -- Eating for Balance and Energy, Eating Out Healthily, Get Out of Your Head – How to stop that Chatter and many others. If you are interested please contact me to discuss topics, dates and fees.

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Initiate a Change – Get to Balance

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 help people create and maintain balance in their life by using nutrition as a focus and a tool. To do this I look at the entire lifestyle of an individual to achieve maximum health. This is accomplished through education and private consultations where an individualized program is developed for each client. These consultations include evaluating the client’s current diet and overall lifestyle and then making easily implemented, gradual changes. Additionally, they 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.

To schedule an initial consultation contact me today at or (917) 213-9305.

By starting today, you will; Create action NOW

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