Quality vs. Quantity of Food Audio Clip
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July 2009

Seeds To Change Newsletter



July 2009

Personal Notes:
 This has been a crazy summer weather wise – it has been unusually damp on the east coast and unusually hot in the west.  Neither has made for an especially enjoyable outdoor season.  As such, we need to find alternative activities.  For me, this has meant a fair amount of indoor yoga (in nicer weather I would move my practice outside to connect with nature and deepen the practice) and a few movies here and there.  One movie I want to mention in particular is Food Inc. (see ) It explains many aspects of our current food supply.  I found it interesting and educational.



In This Issue

Nutrition Tip – Herbs
Featured Recipe – Stacked Veggie Lasagna
Featured Article – Quality vs. Quantity
Tools to create change in you
Get to Balance
Looking for a Speaker?
New at Seeds To Change
Quote of the Month  Stretch the Bow 


Nutrition Tip

HERBS -- Bring health, vibrancy and the taste of summer to any number of dishes by adding fresh herbs.  One of my favorite places to add fresh herbs is a salad – think fresh cilantro, basil or even Italian flat leaf parsley (and LOT’s of it – or any combination).  This is an incredibly tasty way to bring a new twist to a salad.  Yum, yum, yum


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Featured Recipe

Stacked Veggie and Tofu Lasagna (Serves 4)


1 medium eggplant, peeled

1 large or 2 medium zucchini

2 red peppers

4 portabella mushrooms, stems removed and cleaned

2 cloves garlic, chopped

1 lb extra firm tofu

2 cups tomato sauce of your choice

Oil for brushing

Salt, pepper and Italian seasoning


Slice the tofu in ½ inch sliced.  Put tofu on paper or clean cloth towel.  Place plate on top, then weight with cans of beans or something else heavy.  Let sit for at least a half hour.  The towel may need to be changed if too wet, so check it occasionally. 


Slice the eggplant and zucchini lengthwise in ¼” slices.  Brush with olive oil, sprinkle with salt and pepper and Italian seasoning, if using.  Broil until slightly browned, turn vegetables over and repeat. 


Cut peppers in four even pieces, lengthwise, discard seeds – then cut little slits at the top and bottom to that they can lay flat.  Broil, skin side up until skin browns and bubbles.  Immediately take out of oven and cover with foil to create a “steam room.”  Let sit for a few minutes until peppers can be handled.  This will allow you to remove the skins (they should just peel off) and slightly cook the pepper. 


Brush underside of mushrooms with olive oil, sprinkle with pepper and chopped garlic.  Broil until slightly browned.  Turn mushroom over, brush with a little oil and broil other side.


Brush tofu with olive oil sprinkle with salt and pepper.  Sear in a hot oiled pan, preferably cast iron, until slightly browned.  Turn tofu over and sear other side.


Lightly oil 8” X 8” glass dish.  Layer veggies, tofu and sauce any way that you would like.  I find it best to put the zucchini on the bottom, the tofu in the middle and put the tomato sauce both on the top of the tofu and very top, as the last layer. Then cover with a plate that fits inside the glass dish and again weight the whole thing.  Place the baking dish at a slight angle buy resting one end on a cutting board or something else about 2” thick. Let sit or 30 – 60 minutes.  Carefully pour off excess liquid or use a baster to remove it.  Serve room temperate and slice into four pieces.


P.S. this one is a fair amount of work – trust me it’s worth it!


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Featured Article

Quality Vs Quantity  By Brenda Jaeck


You’ve heard the expression – Less is more?  Well, let’s apply that to nutrition and healthy eating.  People who consume less food live longer.  If you live longer you can eat more food.  Therefore, less IS more.


The better quality the food, the less food you need.  Higher quality foods provide more nutrients as well more flavor.  Your body gets what it needs with less food; your mind does the same.   A few examples include organic foods, whole foods, freshly prepared foods, water and everyone’s favorite food – chocolate.


Organic Food – Organic food tastes better – more vibrant and alive.  To test this conduct a taste test.  Compare a regular orange with an organic orange.  Organic food contains fewer chemicals and as such your body does not have to work so hard to dispose of these useless materials. Rather, your body can concentrate on using the nutrients contained in the food.


Whole Food – Food that is closest to its natural form contains the most nutrients and fiber.  It fills us up faster and takes longer to digest; therefore we are satisfied and our nutritional needs are met with fewer calories.  Compare how you feel eating a serving of brown rice (a whole food) to a serving of pasta (a processed food).


Freshly Prepared Food - Consuming food close to when it is prepared allows us to garner more energy and nutrients from the food we eat.  Think about the energy in food that is lost during processing, storage and transport.


Water – We drink water to hydrate our bodies and to allow the elimination of toxins.  If you are drinking water that contains toxins – it is defeating the purpose.  It is best to drink bottled, fresh spring or filtered water.


Chocolate – I bring this topic up as I know it is near and dear to so many people’s hearts.  When you are in desperate need of chocolate (and who hasn’t been) – it is better to have one SMALL piece of good quality chocolate than to continue to obsess about it.  One piece of nice quality chocolate (one where the % of cocoa is greater than 57%) will satisfy the craving better than a whole bar of much diluted commercial chocolate.


In summary, always remember to stop and think about the quality of food that you are eating. Eat the highest quality food possible.  Your body, soul and mind (and waistline) will thank you for it.


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Tools to Create Change in You


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:

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Get to Balance –  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

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.


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.


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Quote of the Month

You will break the bow if you always keep it stretched.    Phaedrus (from the book a Thousand Paths to a peaceful life)

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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