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February 2009

Seeds To Change Newsletter



February 2009

Personal Notes:
  Oops --- As I opened my email newsletter directory to write March’s newsletter I noticed February’s newsletter was still sitting there.  I had not yet formatted it to send to all of you.  I experienced system crash in February and I guess this email was lost in the shuffle.   I will pause from writing March’s newsletter to distribute this one.  Hum, I wondered why I did not hear from any of you during the month.  March’s newsletter will follow later in the month.  I wonder – what I will learn from this lesson.  I did have a dose of gratitude in finding comfort in the fact that I DO back my system up on a regular basis. J


In This Issue

Nutrition Tip – Create a System
Featured Recipe
– Raw Cauliflower Salad
Featured Article – Menopause
Tools to Accomplish Your Goals – Healthy Weight Loss  read more...
Get to Balance
Looking for a Speaker?
New at Seeds To Change
Quote of the Month  Desire to be true


Nutrition Tip

Create a System More than half the battle of eating healthy is having health options available.  If you can create a system or routine around, at the very least, grocery shopping it will go a long way.  I find I like to do so early Sunday evening.  This gives me an opportunity to get everything unpacked and organized for the week.  Find a day and/or time that works best of you. 



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Featured Recipe

Raw Cauliflower Salad


1 head cauliflower

3 oz horseradish, from a jar

1 T mild grain mustard

3 T oil – peanut or olive

1 bunch cilantro, chopped

Salt and pepper


Cut the cauliflower florets into thin slices.  Mix the horseradish and mustard in a bowl, add the oil stir to make a thick sauce. Taste and add salt and pepper to Taste.  Pour the sauce over the cauliflower and sprinkle with cilantro


From The Vegetable Box Collection of Recipe Booklets – a wonderful gift I received from a friend for the holidays.  This is a good winter salad as it’s a little hardier than green salad; and, the spice will heat you up from the inside out!


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Featured Article

MENOPAUSE - Some information and tips By Brenda Jaeck



This has been such a common topic lately – so many colleagues and friends have some to me in recent weeks inquiring about how to deal with menopause.  One even said – I can’t wait until you go through menopause – as I know YOU’LL find the solution to the symptoms.  Here’s where I would start


Menopause refers to the cessation of menses – the term derives of the Greek meno (month, menses) and pausis (pause).  This natural process is also known to women as the “Change of Life” or simply “the change”.  from Women’s Bodies, Women’s Wisdom by Christine Northrop


Outlook and Self- Care


Many women often look at menopause as a dreaded time – one where something is ending.  They have heard horror stories about how their body will be affected.  This fear and denial adds to the affects of the symptoms.  It would be better to embrace the new phase in life than to mourn one that has past.  To assist in this process it is necessary to concentrate on self-care and other ways to bring your overall body into balance.  It is the lack of balance that creates the symptoms that women experience in menopause –  the change in hormones becomes the “straw that broke the camel’s back” so to speak. 


What’s balance – balance includes good nutrition, proper sleep and downtime, getting regular exercise among other aspects of our lives – most importantly self-care.  This is often a time in women’s lives when they TRULY CAN take care of themselves.  They have more time and often resources available to them – to use this for self-care, nurturing and even spoiling themselves can help immensely in this time of transition.


Nutritional Help


Cleaning up your diet at anytime is a good idea. During time of change or stress this is even more important.  Menopause is surely one of these times.  Eating a more whole-food-based diet will help alleviate so many symptoms.  Foods to avoid or at least limit include: processed food, sugar, alcohol, caffeine and dairy.  These foods contribute on some level to menopausal symptoms.  So what’s left?  – a diet consisting of fresh fruits and vegetables, whole grains and protein of choice will go a long way to alleviate symptoms and making the woman feel better overall.


“Hot spices such as black pepper, cayenne pepper, cinnamon and ginger can aggravate or stimulate hot flashes.  Tobacco products can create similar results.




Black coohosh, ginseng, wild yam and Vitamin E have all proved helpful in relieving hot flashes and other menopausal symptoms.



Other Therapies


Relax – Finding ways to relax and allow your body to absorb all the changes is it going through is helpful.  Relaxing to music or with a good book, taking a walk in nature, lighting candles or a fire are all examples of ways to create and encourage relaxation.


Spiritual Activities – Yoga, Thai Chi and meditation all create stillness of mind – this is will give the body more openness to process and accept change.


Exercise – Exercise can help you relax as well create general good health.  Weight-bearing exercise is particularly important during this time to increase bone health.


Massage and Reiki – any form of touch also creates that nurturing care that we all need; particularly during times of change and stress.


Other – relaxing breathing, acupuncture, chiropractic care are all other therapies that have proven helpful during this transitional time.



For additional information read Women’s Bodies, Women’s Wisdom by Christine Northrup or her book on menopause – The Wisdom of Menopause.



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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—10 Top Tips for a Healthier You


In a nut shell, what should you focus on to improve your health?  Listen to my top ten tips for a healthier you to find out.  Some are related to food, others are related to lifestyle.  I will also discuss the whys and hows of these tips.  Want a preview?  SMILE. This is one of them. Listen to the CD and hear the rest of the list.

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

Men in general are quick to believe that which the desire to be true…..  Julius Caesar

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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Helping you grow a happy, healthy life





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