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September 2006

Seeds To Change Newsletter



September 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 – Cooking – a way to create mindfulness read more...
Quote of the Month – Nothing changes..
Monthly Recipe – A Montage of Leftover Grain Recipes
Monthly Article – Whole Grains –What, Where, Why?
Upcoming Workshops and Lectures – A Group Program and Candida
New at Seeds To Change
Group or Corporate Events
Initiate a Change

Nutrition Tip

Cooking – a way to create mindfulness The next time you are cooking (and have the time) try doing so the old fashion way – without so many of the modern conveniences we’ve come to love. For example, chopping or grating your veggies by hand allows a greater connection to the food and other forces of nature (wood, water etc...)  Do so in a mindful way – REALLY noticing the attributes like the texture, the smell and color of the food you are preparing.  Appreciate that nature provides us with this great nourishment.


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Quote of the Month

Nothing changes if nothing changes. – as quoted in a story by Mary N in the book The Right Words at the Right Time: Volume 2 Your Turn!  compiled by Marlo Thomas  --- are you ready for a change?


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Monthly Recipe

A Montage of Leftover Grain Ideas


I know that whole grains take longer to cook, as such it is helpful to use the adage “Cook once, eat twice.”  Here are some ideas to help.


Breakfast         Use leftover cooked grain as a hearty breakfast cereal – millet is especially good this way as it’s a sweet grain to start with.  To make: take 1 / 2  cup cooked grain and mix with cut-up fresh fruit or dried fruit and nuts and/or seeds.  Moisten with soy, rice or almond milk or use soy or regular yogurt.  You can also spice it up with a little cinnamon, nutmeg and/or cloves. You can eat this hot, cold or even room temperature.


Lunch              Add leftover cook grain to a salad or a soup.


Dinner             Make an Asian-style “fried rice.” You can use any grain here but brown rice lends itself nicely to this idea.  Sauté any combination of cut up veggies, adding in a protein source of your choice.  Mix in cooked grain – flavor with tamari or soy sauce and a little sesame oil.


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Monthly Article

Whole Grains – Why? What are they? How do I find them?


Carbohydrates in general have become taboo the last decade or so.  However, carbohydrates provide us with energy and of course much enjoyment.  Whole Grains are a less obtrusive way to eat carbohydrates.  They provide us with so many more nutrients than their stripped counter parts; containing more vitamins, minerals and most importantly fiber.  “Whole Grain” seems to be THE buzz word lately – “whole grain” products are popping up every where.  Breakfast cereals, tortilla chips, even cookies are now sporting this label.  How do we know what’s REALLY a whole grain?


Below is a blurb I came across:


Whole grains or half baked

Consuming whole grains defends against heart disease, stroke, diabetes and obesity, but figuring out which foods contain these protective carbohydrates often requires a closer look.   “Many companies slap ‘whole grain’ on their products even if they only contain small doses,” observes David Grotto, R.D., a Chicago-based spokesperson for the American Dietetic Association.  Spot the fakes by following his tips:


Know your grains.  Amaranth, brown rice, buckwheat, corn (including popcorn), millet, oatmeal, quinoa, spelt, and whole wheat are all examples of whole grains.


Be wary of adjectives.  Products that claim to be “excellent” or “good” sources of whole grains may actually contain very little of these healthy carbs, so be sure to review the ingredients list thoroughly.


Go to the head of the list.  Check that “whole” is included in the list of the first ingredients (e.g.”whole-wheat flour” or “whole oats”), which indicates the items is predominately whole-grain.


Don’t be fooled by fiber.  “Manufacturers sometimes add fiber without the whole grains” Grotto says.  Depending on the brand, bran cereal can have more than 8 grams of fiber per bowl but zero whole grains”


by Sarah D Smith Natural Health Magazine – July/August 2006


Of course we can also incorporate whole grains into our diet by eating them in their natural state – cooking them yourself is a great way to do this (and per our nutrition tip from this month create mindfulness along the way!).  See my website for some interesting and delicious grain recipes  Also look at the above ideas to use leftover grains.


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Upcoming Workshops and Lectures

A group program – series of interactive workshops


The Summer’s Over – Let’s get Back to Reality

Clean Up Your Diet (and life) and Get With It!


The goals of this workshop will be to:


§         create easy transitional changes to your diet

§         give you more energy, clarity

§         assist you in losing weight (if you want to)

§         develop an easily maintainable exercise plan

§         work with stress management tools


Does your diet need a little (or a lot) of “tweaking?”


Learn how to make healthier choices that work best for you --  For YOUR BODY and your BUSY LIFESTYLE.  You’ll have more energy, focus and lose some weight (if you’d like to) as well.  There are many other factors in our lives that affect the food we eat and visa versa.  As such, we’ll also work on some lifestyle issues -- things like stress management, sleep (how to get to sleep, stay asleep or get restful sleep) and exercise.  This course will take place in four workshops.  You’ll leave each workshop with a set of recommendations (via a follow up email) to implement as well as various articles, recipes, food samples, audio references and other healthy living tools.


The four sessions will be held via teleconference from 6:30 – 8:30 PM ESTon the following dates:  September 13 and 27, October 11 and 25 (note, all are Wednesdays)


The cost for the series (and all the goodies) is only $199. 



No-Charge Teleclass


Candida – Candida is a very prevalent in today’s life – it is a yeast and/or parasite infection that is rampant throughout the body.  It can create a myriad of symptoms including – sugar cravings, agitation, irritability, scatteredness, inflammation and many others.  During this call we’ll discuss these symptoms in greater detail, as well as some of the causes of Candida and what you can do to gain control.  This class will be held via teleconference on Thursday, September 7 from 6:30 – 7:30 PM EST.   To register for this event email After registering you will receive call-in information.


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New at Seeds To Change

It’s been a busy summer!


Check out my new website.  It is chock-full information and resources.


Just released – I have introduced a line of nutrition and lifestyle lectures on CD. Topics include: Fasting and Cleansing, Eat for Balance and Energy, Eat Out Healthily and Still Have Fun, Sugar: the Good, the Bad and the Ugly, Healthy Weight Loss, Your Nutrition Questions Answered, Get out of Your Head: How To Stop the Chatter, and an Introduction to Meditation   They are informative, interesting and even a little entertaining!  To order go to


A weekly show hosted by me!   On  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. I am booking my fall and pre-holiday schedule now. For more information go to:     


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Initiate a Change

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 learn more to go


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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