Quality vs. Quantity of Food Audio Clip
to my monthly newsletter

Click Here

Newsletter Archive

January 2008

Seeds To Change Newsletter



January 2008

Personal Notes:
 Happy New Year!  Hope you enjoyed the holiday season and are ready to start 2008 off with a bang!  I know I am. – I am rested from my excursion down south.  I went on a four week long journey.  I drove to Florida – stopping many places along the way down and back.  I visited friends, colleagues and my former yoga teacher.  And, I had a fair amount of time to self reflect (always a good thing to do this time of year!). 



In This Issue

Nutrition Tip – Soup
Featured Recipe – Curried Vegetable Lentil Soup
Featured Article – Beat the Winter Blahs
Tools to start the new year of right
Get to Balance
Looking for a Speaker?
New at Seeds To Change
Quote of the Month  Learn about people


Nutrition Tip

Soup Soup is a great food for so many reasons:

Warming – this time of year hot food is likely appreciated, with soup being liquid it seems especially satisfying.

Veggies – soup is a GREAT way to “sneak” more servings of veggies into the diet.  Even non-vegetable eaters will unknowingly consume veggies when in a soup.

Healthful, low calorie and filling – Soup is a great way to start a meal. It will fill you up and keep the portion sizes on more calorie dense food down.  Also, given the nature of soup it takes longer to eat – it’s hard to eat soup fast.


back to top...

Featured Recipe

This is a GREAT cold weather soup – it’s even better the next day.  I often make it when the refrigerator needs to be thinned out – I add whatever veggies are hanging around.  And, I almost always include a green like kale.


Curried Vegetable and Lentil Soup


Ingredients                              Amount

Olive oil                                   2 Tbsp.

Garlic, minced                         3 Tbsp.

Onions, chopped                    1 cup

Celery, chopped                      1 cup

Carrots, chopped                    1 cup


Curry Powder                          3-4 Tbsp. as preferred


Lentils                                      1 cup

Vegetable broth                       1 quart

Coconut Milk                           1 can


Diced Tomatoes, fresh           1 can (28 oz. plus juice)

        Or canned          

Diced Fresh Yams or             1-2 large potatoes

    Sweet potatoes,     


Granny Smith Apple, diced     1-2


Parsley, chopped                    1 / 2 cup

Cilantro, chopped                    1 / 2 cup


Salt                                          as needed

White pepper                          as needed



Sauté, garlic, onions, celery and carrots in olive oil until translucent. Add Curry powder and cook 1-2 more minutes to release curry flavor and essence. Add lentils, broth and coconut milk. Simmer for 30 minutes; add tomatoes and yams simmer 30 minutes or so until yams are tender. Add apple, parsley, cilantro and seasoning to taste, cook ten more minutes.


Note: After the lentils are cooked you may need to add more water when adding the yams if the lentils have absorbed most of the liquid.  


From my friend Daryl – a wonderful cook and food educator.


back to top...

Featured Article

Beat the Winter Blahs

Brenda Jaeck – Inspired by an article in Health Magazine Jan/Feb 2004 by Abigail Walch


Simple strategies to keep your energy levels soaring all season long.


The holidays are over and the reality of the long winter ahead has set in.  Even if you don’t live in a climate where cold or snow is an issue you can still be affected by the change of season – colder temperatures and shorter days.  Getting up in the morning is difficult at best, your energy sags in the afternoon and by the end of the day you can just make it home to dinner before crashing.  A large percentage of the population notices some seasonal mood changes.  Women are more likely to notice a difference – some think this is due to hormonal fluctuations already occurring in women’s bodies.


So, short of hibernating or moving down-under for the winter what can you do?  Here are some ideas:


Get some light

  • Take a break in the middle of the day to get outside – especially if you commute to and from work in non-daylight hours.
  • Make sure you have a sufficient amount of lamps and/or other lights in the rooms where you spend a lot of time.  Take into account the lower level of light coming in from the outside.
  • Sit near a window whenever you can: at home, at work (can you move your desk?), in meetings, in transport, at lunch
  • Create rainbows – buy a crystal or prism of some sort


Energize your space

  • Rearrange your space – to liven it up a bit
  • Incorporate earthy touches – expose more wood floor, add indoor plants or flowers.  Getting in touch with nature is another way to garner energy.
  • Add color with affordable accessories – pillows, scarves, sheets, towels, etc…
  • Light candles at dinner  -- it brings in another force of nature
  • Clean your house – why be dragged further down by clutter?
  • Charge the air – try an air ionizer
  • Experiment with a different room temperature – either cooler or warmer


Get Moving

  • Find a way to get exercise in – either outside or in the gym or even walking in the mall!
    • Try a new winter sport – snowshoeing or ice skating are particularly fun
    • Invite a friend
    • Walk instead of driving somewhere close
    • Experiment with a new exercise class or even a new exercise DVD
  • Breathe – notice how you breathe – are you inhaling and exhaling as effectively as possible.  Taking more oxygen in can energize you as well.
  • Get some sleep – maybe you DO just need more sleep


Eat Well

Last, but certainly not least in my book – eat well – a balanced diet full of WHOLE foods (not processed) – fresh fruits, vegetables, grains, clean protein sources and lots of water.  Need help here?  That’s what I’m here for!

back to top...

Tools to Start the New Year off Right


Two targeted home study programs available --


Here is the ultimate at-home support for creating physical change! A vibrant collection of audios and workbooks take you on a step-by-step journey to success.


They are so thorough, it’s almost like I am in the room with you!  Since they are self-guided you can work at your own pace.


Available topics:


  • Healthy Weight Loss                       

An eight week program to help you get a

       handle on your weight


For more information or to order visit:


  • Detoxifying Cleanse Program        

This complete  program guides you through

       a week-long internal cleanse at home.


For more information or to order visit:

back to top...

Get to Balance –How will you usher in the new year?  How about a healthier, more balanced life plan?

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.  


There is also an email version of my program now available. 


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


back to top...

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.



back to top...

New at Seeds To Change

FEATURED CD  This month’s featured CD is—Healthy Weight Loss


Why are there so many diets?  Why don't they work?  How can you lose weight AND maintain it?   We will discuss all of this plus some weight loss tips.  We will also look at the true answer to: how to keep the weight off after the goal is achieved?    


To order:


PERFECT FOR YOUR CAR LIBRARY OR A GIFT. 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 and five new titles: Sleep Issues, Water: How and Why to Drink More, Ten Top Tips for a Healthier You!, Constipation and Food Cravings. They are informative, interesting and even a little entertaining!  You can order them individually or join the CD of the month club.  To order go to





NOW AVAILABLE CD OF THE MONTH CLUB  What a GREAT way to create change or to give the gift of health.  For details:


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


back to top...

Quote of the Month

I have learned that you can tell a lot about a person by the way he/she handles these three things: a rainy day, lost luggage, and tangled Christmas lights.  Maya Angelou

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

back to top...

Helping you grow a happy, healthy life





Brenda's Bio | Programs | Classes and Events | Resources | Press | Forms
Contact Me | Refer A Friend | Newsletter Signup | Website Map | Home Page
My Account | Market | Gift Certificates | Order Help | Affiliate Program
To get started, please contact me via e-mail at or via telephone at (917) 213-9305.
© 2021 Seeds To Change. Privacy Policy