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July 2006

Seeds To Change Newsletter

July 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 Avocado
Quote of the Month On the right track.
Monthly Recipe Chilled Avocado Cucumber Soup
Monthly Article Why is Fiber Important?
Upcoming Events and Lectures A weekend workshop, a fall group program and a teleclass
Seeds to Change Weekly Radio Show
Group or Corporate Events
Initiate a Change – Get to Balance

Nutrition Tip

Avocados – Although technically a fruit they are most often served as a vegetable. Many people shy away from them because of their high fat content – but not to worry, it is a HEALTHY form of a fat and a little avocado, because if it’s decedent nature, goes a long way. They are packed with fiber – 14 grams in a whole one, they contain protein, potassium, B vitamins, beta-carotene, magnesium and Vitamins E and K.

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Quote of the Month

Even if you are on the right track, you'll get run over if you just sit there. ~ Will Rogers

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Monthly Recipe

Chilled Cucumber & Avocado Soup Serves 4

2-3 cucumbers, peeled, seeded and chopped

1 avocado, seeded and peeled

1 / 2 cup fresh cilantro

2 T olive oil

1-2 juiced lime

1-2 cloves garlic, mashed

2 green onions

2 cups cold water

Throw all in a food processor and run until smooth.

Chilling soup for at least one hour will bring out the flavors, or you can serve it right away.

Easy, yummy and nutritious!

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Monthly Article

Why is Fiber Important? By Brenda Jaeck

We often hear that fiber is important – but do we know why? Fiber in the diet is important for so many reasons.

Metabolism of food - fiber is important to control the speed at which food is assimilated into our system. The higher the fiber content the slower the food is absorbed into the body. This helpful because if our food is absorbed at a slower rate then the food we eat stays with us longer – giving us nutrients and energy over a longer period of time. It also keeps us satisfied (i.e. full) longer. Slower metabolism of food also helps to control blood sugar levels thereby assisting in weight loss.

Elimination - fiber helps in the eliminated process. It creates a “scrub brush” to help drag undigested food and toxins out of the digestive system. Proper elimination can create more energy, clearer skin and more effective processing of food in general. Aliments that can be caused or exasperated by poor elimination include colon disorders (including colon cancer), acne and hernias and hemorrhoids.

So how do we get fiber in our diet? By eating foods in closet to their natural state; most notably fresh fruits and vegetables, whole grains, beans and legumes and nuts and seeds.

There are, of course, natural supplements that you can take to increase you fiber connect, these include pyslium and flax. Both can be purchased in multiple forms but it is always better to obtain nutrients (including fiber) through the food you eat.

25- 30 grams of fiber are recommended daily. If you eat a healthy, whole-food diet in rich fruits, vegetables, whole grains, nut and seeds and beans you will have no problem obtaining this goal.

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Upcoming Events

A Workshop at New Age Health Spa

Enjoy the tranquil surroundings, wonderful food and lots of healthy activities—yoga, hiking, swimming and much more at New Age Health Spa. For further information and reservations see their website: I will be presenting a weekend workshop the Weekend of September 1/2. Below are the details.

Getting to Balance – A Weekend Workshop

We all can use more balance in our life. Learn how to create balance within your own life by looking at key areas – food, sleep, relationships, relaxation, exercise and goal setting. We’ll discuss how all of these areas are inter-related and therefore have direct cause and effect on one another. This workshop will give you insight into these various aspects and give you tools and suggestions to keep them all “in the air”. Friday night’s session will be an informative lecture; Saturday morning’s session will be a hands-on interactive workshop.

Future events – details to be determined:

--Teleclass on Candida

--Fall Back Into Place – a 3-month group program

starting in fall

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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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