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January 2007

Seeds To Change Newsletter



January 2007

Personal Notes: Happy New Year!  New Year’s resolutions are an age old tradition.  What’s mine? To get back to a regular yoga practice.  Mine has somehow gotten away from me. I have been a little frustrated with myself.  I emailed a yoga mentor – Alana Kivala – a.k.a. the jiva diva  to ask for her advice – she said – “when you are ready to give up the shenanigans you will – just let it go.  When you are ready it WILL come back to you.”  This gave me comfort – not in a slacking way, but in an accepting way.  I think I’m now ready – I’ve slowly been drifting back to yoga and reconnecting with it – instead of forcing myself. 


Do you have a New Year’s resolution?  A popular one is weight loss or betting eating habits.  If this is yours see the details on the weight loss teleprogram the starts Jan 15th..


On another note, let me just say – I am not a huge winter fan!  How do I cope? – a few escapes to the west coast where it’s warm and when in the cold eating lots of soup – they warm you from the inside.  See the recipe below.


In This Issue

Nutrition Tip – Lentils
Featured Recipe – Curried Red Lentil Soup
Featured Article – Healthy Dinging Out
Upcoming Events – JUST IN TIME – Healthy Weight Loss for the New Year 
Get to Balance
Looking for a Speaker?
New at Seeds To Change
Quote of the Month Taking control


Nutrition Tip

Lentils – lentils are a legume and a wonderful protein source.  They are milder on the digestive system than beans (i.e. they don’t cause gas).   They have a mild diuretic quality; they assist the heart and circulatory systems.  They increase kidney vitality.  They also help to lower blood cholesterol and help to control insulin and blood sugar levels and lower blood pressure.   They help regulate colon function.  Lentils are high in calcium, magnesium, sodium, potassium, phosphorus, and vitamin A.  And, they taste good. I LOVE them!


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Featured Recipe

This one will warm you two fold – one, the temperature and two, the heat created by the spice.


Curried Red Lentil Soup

(Serves 6)


1 red bell pepper                                                        

2 T olive oil                                                                 

1 onion, chopped                                                       

1 T curry powder, or to taste                                     

1 lb (2 1/3 cups) red lentils                                        

7 cups vegetable Stock

1 1 / 2 t tomato paste

1 t salt

1 / 4 t fresh-ground pepper

2 T chopped chives or scallion tops



Roast the pepper over an open flame or broil 4 inches from the heat, turning with tongs until charred all over, about 10 minutes.  When the pepper is cool enough to handle, pull off the skin.  Remove the stem, seeds and ribs.  Cut the pepper into small dice.


In a medium pot, heat the oil over moderately low heat.  Add the onion.  Cook, stirring occasionally, until translucent, about 5 minutes.  Add the curry powder and cook, stirring, until fragrant, about 30 seconds.


Stir in the roasted pepper, the lentils, stock and tomato paste.  Bring to a boil.  Reduce the heat and summer 15 minutes.  Add the salt and continue cooking until the lentils are very tender, about 15 minutes longer.


Transfer half the soup to a food processor or blender and puree.  Return the pureed soup to the pot and add the black pepper.  Heat and serve topped with the chives (or scallions).  If the soup thickens too much on standing, stir in some water.

             Soups and Stews -   Food and Wine Books 1994.


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Featured Article

Healthy Dining Out  By Brenda Jaeck


In an age where the number of meals being eaten outside the home is ever increasing it seems important to be able to so mindfully.  Eating mindfully is more than half the battle in creating or maintaining a healthy eating plan.   Some helpful tips to eating out healthily include venue selection, ordering, portion control and not being afraid to ask for what you want.


Venue  When choosing a restaurant it is important to keep all the participants in mind.  You want to make sure that all dietary and personal requests can be honored. Also be aware of both healthy and unhealthy choices.  You want to make sure that there will be healthful menu choices as well as limited temptations to sabotage your efforts.


Bread   Generally, the first thing that happens after you sit down is the dreaded bread basket arrives.  There is generally enough bread to feed at least 2 – 3 times the number of guests at the table.  To combat this you can either ask the waitperson to NOT leave the bread at your table, or after each guest has one piece ask to have the basket removed.  This way no one feels deprived of having bread, yet temptation is limited.


The next step is ordering drinks.  Be mindful of how many calories are in before-dinner drinks – switching to a sparkling mineral water or even a wine spritzer will save calories that can better used for food.  Use your alcohol calories wisely! 

Specials When the waiter brings the menus always ask if there are any specials.  Often we are diligent when reviewing the menu and then it all “goes out the window” when the waiter comes to take the orders and says “can I tell you about our specials today.” Everything always sounds so good; we often forget to ask questions.


Be Sally from When Harry Met Sally – She always asked for the sauce on the side.  Don’t be afraid to make special requests; including alternative ways of cooking or substituting extra vegetables for another calorie dense option.  After all – you are paying for the meal; you may as well have it the way that you want it. 


Portion Control  To help with portion control you can ask the waitperson to put half of your dinner in a “to go box” before he brings it to the table.  If this is not possible you can cut the entrée in half and move it to one side of your plate – then only eat one half.  Most restaurant portions are enough for two meals.


Dessert  When is comes to dessert – split one with your dining companion.  This way you are not deprived but are still saving calories.


Dining out used to be reserved for special occasions – since it is now an almost everyday occurrence – more diligence is needed.


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Upcoming Events

Tele Program - Learn some tips and strategies without even leaving your home or office.


JUST IN TIME --  Healthy Weight Loss for the New Year


A Four-Week Group Tele-Program to jump start your goals – it CAN happen!


Do you have a New Year’s Resolution to lose weight?  Are you tired of having the SAME resolution year after year?  Do you want to achieve it THIS year? Would you like to eat healthy, have some fun and FINALLY get a handle out your weight?


Get a jump start on your New Year’s Resolution. Join my dynamic four-week teleclass on HEALTHY WEIGHT LOSS beginning January 15th.


Discover to how:

§         Keep your metabolism in gear – and help it stay even

§         Identify other factors of your life may be inhibiting your weight loss

§         Develop a meal plan that works for you

§         Incorporate HEALTHY (and yummy food choices)


WHEN: Mondays, January 15, 22, 29 and February 5  (let’s start each week off right!)


TIME: 7 PM (EST) Can’t make that time, or one particular call?   No problem – you can receive a download recording of the call.




This inspiring four-week class will include:

§         4 one-hour teleclasses with questions and answers following,

§         a set of notes emailed to you after each class,

§         Supplemental support materials including recipes, cooking

tips and much more,

§         Downloadable recording of each call.


For more information see:


Register before Jan 10 and receive a free gift of a recipe booklet of healthy and portable snacks. (hint – they are a key to weight loss)


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Get to Balance – Start the new year of right!

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. 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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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

PERFECT FOR YOUR CAR OR GYM LIBRARY. 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. They are informative, interesting and even a little entertaining!  To order go to



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



WEEKLY RADIO 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.  January’s topics include: Water, Feeding Children and others not yet decided.  Tune in Tuesdays, Thursday and Saturdays at 5 PM and 1 AM and Fridays at noon (EST). Any ideas for shows are welcome – just email  If you are interested in being a guest – contact me about that too.


GIFT CERTIFICATES: Looking for a unique and easy gift?  How about a Seeds To Change Gift Certificate – available in any denomination – give the gift of health – to yourself or someone you care about.



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Quote of the Month

Taking control of your body means taking control of your mind.  And with that, beautiful things can happen. 

        Runner and author Karen Bridson

The New Year is a PERFECT time to focus on this. – How can you take control?


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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