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February 2007

Seeds To Change Newsletter



February 2007

Personal Notes: Checking in – last month I shared with you that one of my goals was to get back to my regular yoga practice. While I am not “there” yet, I have made strides towards this goal – I have made it to my mat many days. And, the most important observation took place – I can STILL do it! The muscle memory is there (most of itJ) and all the good feelings which act as so much more than motivation are there double fold! How are YOU doing on your resolutions?


Community seems important to focus on this time of year. With the weather a little colder (yes, we have been pretty lucky on the east coast) I am finding myself reaching out and connecting to friends I have not seen in while. Perhaps it’s part of cabin fever; perhaps it is part of cocooning in winter. Anyway, the topic has been on my mind. In fact, I even did a whole radio show on the topic. If that’s of interest – hear the archive on


I hope you are all well and balanced. To that end, sleep is a big part of being balanced in your life. If sleep is an issue for you – you’ll surely find my 2- part teleclass on GETTING A GOOD NIGHT’S SLEEP helpful. See details below. If you missed last month’s teleprogram on Healthy Weight Loss – not to worry – the whole thing – recordings of the calls, notes from the sessions and supplemental materials like handouts and recipes are available as a home study course. For details see:


In This Issue

Nutrition Tip – Self Care
Featured Recipe – Roasted Mushroom and Cauliflower “Salad”
Featured Article – Portion Control
Upcoming Events – GET A GOOD NIGHT’S SLEEP
Get to Balance
Looking for a Speaker?
New at Seeds To Change
Quote of the Month Ten Ways to Good Health read more...


Nutrition Tip

Self Care What better way to care for your true heart in this month of heart shaped everything. Self Care is like a “Good Housekeeping Seal of Approval” It says “I DO matter and I AM worth it”. Who better to care for you than you yourself? Examples – cooking for yourself, taking time for a relaxing bath, getting a massage, relaxing even when you have things to do, hiring a nutritional counselor J or just being. Self care is often last on the list for busy people. Remember this – if you don’t take care of you, no one else will either. You set the stage for how your life works. Furthermore, if you don’t care for you, you can’t really be available for others you care for. How does THIS relate nutrition? If you are taking care of yourself, your body will be in a better place of balance and can therefore better utilize the food you eat. Take this month - experiment with self care. Think of more examples that will work for you.



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Featured Recipe

This is a great way in these winter months to still get a “salad” in. And, it’s another motivation to get one more serving of veggies in!


Roasted Mushroom and Cauliflower Salad (Serves 4 – 6)


1 / 2 head cauliflower, cleaned and cut in bite sized pieces

1 / 2 lb mushrooms, if large cut in half

1 small red onion, sliced thinly

2 T dried oregano

2 T balsamic vinegar

olive oil, salt and pepper


Put cauliflower in a baking dish and drizzle with olive oil. Bake at 375 for 30 minutes or until soft and slightly browned around the edges. Meanwhile, mix mushrooms, onions, oregano and salt and pepper together in a separate baking dish, drizzle olive oil and toss to coat; add balsamic vinegar. Put mushrooms in the same oven and bake until the mushrooms are soft. Mix cauliflower and mushroom mixture (including all the juices) together. Adjust seasonings if necessary. Serve hot or best at room temperate. Note the reason to roast the vegetables separately is that the mushrooms exude a lot of juice and as such would not allow the cauliflower to brown if the two were roasted together.



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Featured Article

Portion Control

By Brenda Jaeck, Holistic Nutrition and Lifestyle Coach, Lecturer and Workshop Facilitator


Recently, while on vacation and eating out more than usual I took note of the astonishing size of portions served in most restaurants. Restaurants want us to leave happy, full and feeling like we received a good value for our money; hence, the oversized portions in most restaurants. They have gone past the point of no return. I believe this has also skewed our view on what a portion REALLY is – even in everyday life.


So, what IS a portion? For protein items (chicken, beef, beans, etc…) you can use the visual of the size of the palm of your hand. If you think about a 16 ounce steak (a whole POUND!) – this is MUCH bigger than the size of your palm. I was in a restaurant once that served 18-ounce hamburgers. They even took your picture to hang on the wall if you finished it!


Another example of a deceiving portion size is the “snack pack” bags of chips and such. They are packaged as exactly that – a snack. However, if you read the nutritional label you’ll actually discover that they are sometimes 2 or more servings!


For grains, a serving is a half of a cup (for smaller grains like rice) to a cup (for larger grains such as some pasta shapes). Think about this in comparison with a family-sized plate of pasta served at most restaurants. Cereal portions can be confusing, as there are many different sizes of flakes, nuggets and squares. For example, a serving of Grapenuts is cup, whereas a serving of toasted oat squares is cup. As such, when eating cereal is important to note the serving size listed on the box.


Another way to create more consciousness around portion control is to eat the foods that are more nutrition dense and filing first. For example, starting with a large salad and/or vegetable based soup. This is a great way to get more veggies into the diet and restrict consumption of more dense foods, like those normally contained in entrees. This is a GREAT plan, as it almost forces the issue of controlling portions on items that SHOULD be more restricted.


Here’s a great visual resource to use, it will better acquaint you with REAL portion sizes and help you remember them: On the same site there is also a wonderful little quiz about how portion sizes have grown in recent years. If you have the time, it’s definitely worth taking a few minutes to take the quiz. You’ll be shocked, amazed and enlightened. And, the next time someone asks you why or how Americans have gained so much weight in the last several decades you’ll know the answer!


In the end, it’s about creating awareness about what you are currently eating and what a real portion is. Reading labels is good way to start educating yourself.


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Upcoming Events

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


GET A GOOD NIGHT’S SLEEP – A Two Week Tele program


Do you have trouble sleeping – either getting to sleep or staying asleep? Would you like to resolve this issue, get to sleep and stay asleep?


Sleep is SO important – without it we really can’t function properly. Every aspect of life is affected – mood, energy, food choices, ability to focus and on and on.


Take action to address this concern – nip it in the bud now. Join my dynamic two-part teleclass on Getting A Good Night’s Sleep

For more information see:


Register before February 12 and receive a free gift.


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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

FEATURED CD This month’s featured CD – is Your Nutrition Questions Answered – Here’s a brief description


I will answer some of the most popular questions that I am asked when lecturing. Some include:

Will carbs make me fat? How much water should I drink? What do you think about power bars? When should I eat? And others.


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

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. What better way to day Happy Valentine’s Day or happy Birthday.


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Quote of the Month

Ten Ways to Good Health


Less Alcohol More Tea

Less Meat More Vegetables

Less Salt More Vinegar

Less Sugar More Fruit

Less Eating More Chewing

Less Words More Action

Less Greed More Giving

Less Worry More Sleep

Less Driving More Walking

Less Anger More Laughter


A Chinese proverb --- this was actually printed on a tea cup at a restaurant where I recently dined.


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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