Quality vs. Quantity of Food Audio Clip
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March 2007

Seeds To Change Newsletter



March 2007

Personal Notes: We’re rounding the home stretch of winter – as I have shared previously it is not my favorite season. There are however many redeeming qualities about this season.  One of the good things about winter is that winter squashes are in season and readily available.  See the nutrition tip for more information about their helpful benefits and the recipe below for some inspiration in preparing them. There ARE many other joys to winter.  For example, on the east coast the snow (when it is not extremely cold and/or windy) can be quite beautiful.  It is good to stop and “smell the roses” or in this case notice the beauty of nature.   It is all a matter of perception. 


Sometimes perception gets tainted – tainted by life, by our schedules or shear exhaustion. Lack of sleep is one cause of exhaustion (certainly not the only one) If you have trouble sleeping perhaps you’ll consider joining my two-part teleclass on sleep issues. See the details below.



In This Issue

Nutrition Tip – Winter Squash
Featured Recipe – Wild Rice Stuffed Winter Squash
Featured Article – Low Carb Craze
Upcoming Events – GET A GOOD NIGHT’S SLEEP
Get to Balance
Looking for a Speaker?
New at Seeds To Change
Quote of the Month The secret of getting ahead read more...


Nutrition Tip

Winter Squash These are a good form of healthy carbohydrate.  And, a good form of natural sugar.  They are actually good to assist is stabilizing blood sugar; thereby making them an excellent choice for diabetics.  They are an excellent form of vitamins A & C, potassium, iron, riboflavin and magnesium.  They are high in carotenoids (in the fact the highest of vegetables) and therefore have anticarcinogenic properties.  And, they are YUMMY and comforting.  Much healthier than many other comfort foods.




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Featured Recipe

This is a “homey” comfy, comforting recipe.  Don’t’ we all need that in winter!


Wild Rice Stuffed Squash (Serves 4)


2 small acorn or other sweet squash

1 cup wild rice

2 cups vegetable stock

1 T olive oil

1 small onion, diced

3 / 4 cup diced mushrooms

1 stalk celery, diced

2 T chopped fresh parsley

1 / 2 t sage

1 / 2 t thyme

1 / 4 t celery seeds

1 / 4  cup walnuts

1 / 4  cup dried cherries or cranberries

1 / 4  cup water

Salt and pepper to taste

2 T chopped parsley, paprika


Cut squash in half and remove seeds.  Rub inside with olive oil and place cut side down on a baking sheet – bake at 375 until slightly soft, but not falling apart, about 25 minutes.  Meanwhile, cook rice in stock for 40 minutes or until almost soft.   Sauté mushrooms, celery and spices in olive oil about 3 minutes or until mushrooms soften slightly.  Add the walnuts, cherries or cranberries and water and simmer until cherries soften slightly.  Combine veggie mixture with rice; adjust seasonings and scoop into squash halves.  Drizzle with olive oil and sprinkle with parsley and paprika.  Return to oven for 10 minutes.  (You could prepare this dish prior to mealtime (and not bake the last step) and re-heat at mealtime.  If refrigerated, take squash out an hour or so before baking to allow all to come to room temp.  You may need to heat a little longer.


Note: I also like this recipe with chickpeas added instead of the mushrooms.  I also make this same recipe using different grains – like quinoa or millet.



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Featured Article

Low Carb Craze

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



Carbohydrates as a food category have “taken a licking” the last few years.  With a popularity of diets such as Atkins’ it seems that they are now the “bad” food.  The problem is that we NEED carbohydrates to function. They supply us with energy. 


Everyone knows someone that has gone on a low carbohydrate diet and lost weight.  Few people know anyone that has actually kept the weight off.  Low carb diets are not maintainable over a long period of time.  Furthermore, by eliminating or drastically reducing carbohydrates from the diet it leaves the body starved for this food category.  What eventually happens is the body flips and craves massive quantities of carbohydrates.  This is why often when coming off of a low carb diet people can not stop eating carbohydrates – their bodies are starved for them.   The result – people often gain back all the weight they lost, then some.


The problem is not carbohydrates as a food category; but rather the TYPE of carbohydrates that our society generally chooses to eat.  When most people think of the word carbohydrate they think of bread, pasta, chips and the like.  These foods are all highly processed.   As a result they have little substance and few nutrients.

What’s the solution?  Integrating HEALTHY carbohydrates in your diet. These should be as close to nature as possible – meaning not processed.  This includes fresh fruits and vegetables as well as whole grains.  Some choices for whole grains include: brown rice, barley, quinoa, millet and many others.  When eating whole grains instead of processed grains one generally eats less as a result of the bulkiness and fiber. The food is also broken down much more slowly in your body. This allows us to be filled up faster with fewer calories and keeps us satisfied for a longer period of time. 


Incorporating quality carbohydrates is a way to create a more balanced diet.  A balanced diet is also maintainable over the long haul.  THIS is how one obtains and more importantly MAINTAINS a healthy weight -- by having a balanced, maintainable diet.  Balance in life as well as diet is important.  EVERYTHING in moderation.


Want a GREAT example of a healthy form of a carbohydrate?  See this month’s recipe.  It includes winter squash a wonderful perfect example.  Enjoy.



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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 March 5 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 Sugar: The Good, The Bad, The Ugly – Here’s a brief description


Love sugar? Do you think you’re addicted to it? Have you experienced low energy, fatigue, irritability, brain fog or food addictions?  Are you constantly craving sweets and want to understand why this is happening to you?  If you want to gain control without willpower or deprivation, this CD will certainly help you do it!



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 Spring or Happy Birthday.


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Quote of the Month

The secret of getting ahead is getting started.

~ Sally Berger


Please forward this newsletter to anyone and everyone that would benefit from Nutritional and Lifestyle Advice. Enjoy and thanks for reading.


ALSO HEAR ME ON THE RADIO AT:   This month’s topics include: Being in a Rut, The Power of Restorative Yoga and The Effects of Music.

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