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October 2006

Seeds To Change Newsletter



October 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 – Mix it up
Quote of the Month – Safe harbor
Monthly Recipe – Italian Sauté Swiss Chard
Monthly Article - Practice Safe Salad
Upcoming Workshops and Lectures – Sleep Issues
New at Seeds To Change
Group or Corporate Events
Initiate a Change

Nutrition Tip

Want an interesting way to spruce up veggies?  Think out of box – get out of your comfort zone!  Add different (maybe even odd) ingredients to sautéed and even roasted veggies.  Need some ideas?  How about fresh or dried fruit (see the recipe below), nuts, capers, olives or spices.  Or, what about adding some raw ingredients to a cooked dish – chopped garlic or even a squirt of lemon or orange juice can make the world of difference.  This is especially important as we are approaching the winter months when less variety is available.



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Quote of the Month

A ship in a safe harbor is safe, but that is not what a ship is built for. ~ William Shedd --- are you ready to leave YOUR comfort zone – what would you change?



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Monthly Recipe

Italian Sautéed Swiss Chard  Serves 2 - 4, depending on how robust of greens eater you are!


Missing spinach or wanting another way to get more greens in general in your diet?   Try this.


1 bunch Swiss chard, cleaned, and

      chopped in large pieces

1 T olive oil

2 cloves garlic

1 / 8 cup raisins or currants

1 / 8 cup pine nuts

salt and pepper to taste


Place chard in sauté pan and add 2 T water, cover and gently sauté for 2 -3 minute or until greens are soft.  If excess water exists, drain.  Add olive oil and garlic, raisins and pine nuts and gently sauté over medium for 2 minutes or until garlic slightly soft but not brown.  Season with salt and pepper to taste.



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Monthly Article

With a recent spinach debacle in the headlines. I thought it would be a great time to create awareness about making sure your salad ingredients are clean before using them.  Below is an article I previously ran last May.  Now it is EVEN more appro.


Practice Safe Salad


Unfortunately, there’s no way to tell that produce is contaminate simply by looking at it, and cooking it is the only way to [completely] eliminate any bacteria or virus.  But you can reduce your risk with these 10 tips:


Chose unbruised produce when possible because bacteria can enter through cuts in the skin.


Wash all produce, even bagged lettuce that’s labeled prewashed.  Don’t skip it, even if you are planning to peel the item.  If the outside of cantaloupe is laden with bacteria, a knife can drag the bacteria into the fruit when you cut it.  Washing – even scrubbing hard produce like potatoes with a brush and hot water – reduces the number of bacteria clinging to the skin.


Soak soft produce.  Leave veggies in a solution of 1 ounce vinegar or lemon juice mixed with cups water for 5 to 10 minutes, says microbiologist Philip Tierno, Ph.D., of New York University.  You can then rinse with clean water if you don’t like the taste.


Run precut produce under the tap.


Discard the outer leaves of lettuce heads and wash remaining leaves under a blast of running water.

Use separate cutting boards to prepare meat and poultry, and wash your hands and knives between steps.  Sterilize plastic boards in the dishwasher, and wash wooden ones by hand with soap and water.


Refrigerate produce, but don’t store meat above produce in the refrigerator to prevent meat juices from dripping onto the fruit or vegetables.


Don’t drink unpasterized juice or eat raw sprouts, especially if you are pregnant.  Ask at farm stands if the cider is pasteurized; if not, pass on it and fresh squeezed juice in restaurants or juice bars.  The process of pasteurizing kills pathogens.


Ask your grocer if management specifies that its suppliers of produce follow the FDA’s Good Agricultural Practices found at  Ask our local farmer if they follow the FDA’s specific guidelines, too.

Log on to or and click on What Can You Do? To see how you can advocate for a safe food supply.  


As published in Self Magazine 2004



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Upcoming Workshops and Lectures



Sleeping Issues?   Lack of sleep can lead to so many health issues.  Fatigue is certainly one of these, weight gain or inability to lose weight is another.  Lack of sleep will also exacerbate any health condition as there is no ability for the body to heal itself if it is not properly rested.  There are two separate problems with sleep – that of GETTING to sleep and that of STAYING asleep.  We’ll discuss reasons for both and some easily implemented solutions.  Sign up now for this call.  It will take place on Wednesday, October 18 at 6 PM. The class will be one hour in length with a question and answer period following. Can’t make that time?  Sign up anyway as anyone who signs up with receive the notes from the call via email as well as the ability to download a recording of the call.  This way you can listen to the call again or tune it when it is more convenient for you.  The cost is only $24.  To register, call or email me or go to my website:   You will receive call-in information after registering.



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New at Seeds To Change

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 pre-holiday and January 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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