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January 2009

Seeds To Change Newsletter



January 2009

Personal Notes:
  Greetings.  Happy New Year.   THIS is a year of change – we see it everywhere.  Some changes are inspiring – a new president in office; some are challenging – the economic conditions.  One thing is for sure – change IS here to stay.  What will you change this year?  For yourself?  For your family? For your community? For your world at large?



In This Issue

Nutrition Tip – Nuts about Nuts
Featured Recipe – Almond Cream
Featured Article – Healthy Weight Loss
Tools to start the new year off right – Healthy Weight Loss  read more...
Get to Balance
Looking for a Speaker?
New at Seeds To Change
Quote of the Month  Obstacles


Nutrition Tip

GO NUTS  I talk about nuts often – they are a GREAT source of fat and protein.  To incorporate more of them in your diet – think outside the box – don’t just eat them in the form of a snack – but incorporate them into meals  - throw a handful into your cereal in the morning or a into an evening stew.  Or try another form of nut butter besides peanut.  Almond butter is readily accessible – with some effort you can find cashew butter, even pecan butter.  Or, make your own.  To do so simply grind nuts into a smooth butter.  A food processor makes this a snap.



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Featured Recipe

Almond Cream

A great substation for whipped cream – makes a great breakfast topping – on fresh fruit.


1 cup almonds
3 / 4 cup water
2 Tablespoon maple syrup or 1 T agave nectar  (optional)
1 / 2  teaspoon vanilla (optional)

Dash sea salt

Soak almonds 2 cups of water for 8-12 hours. Discard the soaking water and rinse the nuts and peel.  In a blender, place the nuts and enough fresh water to allow the blender to operate. Blend, gradually adding enough water to achieve a smooth consistency. Add remaining ingredients and blend.  Taste – you may have to adjust the sweetness based on your preference. Yields 1 1 / 2 - 1 3 / 4 cups


Note: soaking the nuts releases enzymes making them more easily digestible and also makes the process of peeling the nuts MUCH easier.


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Featured Article

Healthy Weight Loss

By Brenda Jaeck,


Why are there so many diets?  A common question.  The answer simple but two-fold.  First, people are obsessed with weight loss; everyone wants to be thinner.  Secondly, everyone’s body functions differently.  The diet that works for one person may not work for another.  In the end, diets do not work.  Diets by nature are restrictive and require rules to be followed.  Once the goal is achieved and the dieter “goes off” the diet they typically return to the old eating habits that got them to the place that they needed a diet to begin with.

So what can be done?  Follow a few simple guidelines.  Eat fewer calories than are burned.  This can be accomplished either by eating less or exercising more or some combination of the two.   The eating plan should be balanced and sustainable.


Generally, increasing water consumption goes a LONG way in creating a more balanced eating plan.  Water can help with energy fluctuations and cravings.  If the body dehydrated it begins to shut down.  Craving sweets to help “perk us up” often counteracts this.  Water can also help curb appetite surges.


Increasing vegetables in the diet is another way to control calorie consumption.  Since most vegetables are relatively low in calories and fiber rich, they keep us full longer with fewer calories.  The fiber in the vegetables also gives us energy over a longer period of time.


Focusing on WHOLE gains – as opposed to processed food is always a good goal.  It is almost impossible to overeat on whole grains due to their denseness.  Think of gorging yourself on a large plate of pasta and then imagine yourself doing the same thing with a huge plate of brown rice.  Not possible.  Furthermore, since whole grains have more fiber – they also fill us up faster and give us energy over a longer period of time.


Lastly, do not overlook the importance of fat.  Fat gives us the “mouth feel” of food.  This allows us to be more satisfied with the food we are eating. Again, the result is we eat less.  A good example is fat-free cookies; people generally eat more of them than full fat cookies.  Fat also slows down the absorption of food, again allowing us to be satisfied for a longer period of time.  Focus on healthy fats such as olive oil or avocados.


Weight loss is an obsession for so many people.  These people have likely bought many diet books and have lost and gained the same weight numerous times.  The way to end this cycle is to develop a life long eating plan that is balanced and maintainable.



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Tools to Accomplish Your Goals

Healthy Weight Loss --  home study program available --


Prepare for that New Year’s resolution


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 it is self-guided you can work at your own pace.



  • Healthy Weight Loss                        An eight week program to help you get a

handle on your weight


For more information or to order visit:



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Get to Balance –How will you bring more balance to your life?  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


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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

NEW PODCAST POSTING – hear a rebroadcast of my radio show on Portion Control    Here’s brief description of the show: 

Portions have gotten out of control!  We’ll discuss some reasons why this has happened and share some tips on how to create control of how much food you are eating.  We’ll look at some shocking statistics of how “average” portions have grown over the last 30 years.


Just click the “listen to my podcast” button on my website:




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 visit:




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



GIFT CERTICIATES ARE AVAIABLE – Give the gift of health for any occasion.


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.


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Quote of the Month

Obstacles are those frightful things you see when you take your eyes off your goal.  – Henry Ford

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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