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

Click Here

Newsletter Archive

November 2009

Seeds To Change Newsletter



November 2009

Personal Notes:
Greetings. Pardon the delay in getting this month’s newsletter to you. I was on vacation at the beginning of the month and seem to just now be getting caught up. I went to Bali – truly the happiest place on earth. A MUST see. I hope you enjoy this month’s newsletter AND the beginning of the holiday season.


In This Issue

Nutrition Tip – Brussels Sprouts
Featured Recipe – Roasted Brussels Sprout and Leeks
Featured Article – Portion Control
Tools to Create a More Balanced Life – Two targeted home-study programs read more...
Get to Balance
Looking for a Speaker?
New at Seeds To Change Featured CD – Your Nutrition Questions Answered read more...
Quote of the Month Gratitude


Nutrition Tip

Brussels Sprouts Brussels Sprouts are part of the cruciferous family (think cabbage and broccoli). They are thought to boost health and fight cancer. They are high in Vitamins C & A and potassium; and, contain an abundance of dietary fiber.


  back to top...

Featured Recipe

Roasted Brussels Sprouts and Leeks - Serves 6


This is a perfect dish to make for Thanksgiving dinner – it’s simple, healthy and delicious. Brussels Sprouts often get a “bad rap” – most people think that no one likes Brussels sprouts. I have found that to most people’s amazement that many people actually really like Brussels sprouts.




  • 1 1/2 pounds Brussels sprouts
  • One bunch leeks
  • 2 tablespoons olive oil
  • 1 t dried Rosemary, crushed
  • 1 / 2 t sea salt
  • 1 / 2 t black pepper


Preheat oven to 400 degrees F.

Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. If any one sprout is large, cut it in half. Thoroughly wash leeks (you really need to cut them horizontally and soak them in water to be sure you have eliminated all the sand that hides within the layers). Cut leeks in thin slices. Mix Brussels sprouts and leeks in baking dish with the olive oil, rosemary, salt and pepper. Roast for 35 to 40 minutes, until crisp on the outside and tender on the inside. Stir the vegetables from time to time to brown the sprouts evenly. Adjust seasoning to taste. Serve immediately.


back to top...

Featured Article

Portion Control By Brenda Jaeck


This is a VERY timely topic – given the theme of the approaching holiday – after all; Thanksgiving is, in large part, about the food and a lot of it,


This summer, while on vacation and eating out more than usual I took note of the astonishing size of portions served in most restaurants. Restaurants want us to leave happy, full and feeling like we received a good value for our money; hence, the oversized portions in most restaurants. They have gone past the point of no return. I believe this has also skewed our view on what a portion REALLY is – even in everyday life.


So, what IS a portion? For protein items (chicken, beef, beans, etc…) you can use the visual of the size of the palm of your hand. If you think about a 16 ounce steak (a whole POUND!) – this is MUCH bigger than the size of your palm. I was in a restaurant once that served 18-ounce hamburgers. They even took your picture to hang on the wall if you finished it!


Another example of a deceiving portion size is the “snack pack” bags of chips and such. They are packaged as exactly that – a snack. However, if you read the nutritional label you’ll actually discover that they are sometimes 2 or more servings!


A serving size of grains is a half of a cup (for smaller grains like rice) to a cup (for larger grains such as some pasta shapes). Think about this in comparison with a family-sized plate of pasta served at most restaurants. Cereal portions can be confusing, as there are many different sizes of flakes, nuggets and squares. For example, a serving of Grapenuts is cup, whereas a serving of toasted oat squares is cup. As such, when eating cereal it is important to note the serving size listed on the box.


Another way to create more consciousness around portion control is to eat the foods that are more nutritionally dense and filing first. For example, starting with a large salad and/or vegetable based soup. This is a great way to get more veggies into the diet and restrict consumption of more dense foods, like those normally contained in entrees. This is a GREAT plan, as it almost forces the issue of controlling portions on items that SHOULD be more restricted.


Here’s a great visual resource to use, it will better acquaint you with REAL portion sizes and help you remember them: On the same site there is also a wonderful little quiz about how portion sizes have grown in recent years. If you have the time, it’s definitely worth taking a few minutes to take the quiz. You’ll be shocked, amazed and enlightened. And, the next time someone asks you why or how Americans have gained so much weight in the last several decades you’ll know the answer! Another helpful resource:


In the end, it’s about creating awareness about what you are currently eating and what a real portion is. Reading labels is good way to start educating yourself.



back to top...

Tools to Create a More Balanced Life

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 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


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

NEW PODCAST POSTING – hear a rebroadcast of my radio show on Using Food Medicinally We all use food medicinally but usually it’s after the fact. We’ll look at ways to use food to support your lifestyle and other health concerns. Just click the “listen to my podcast button on my website:



FEATURED CD This month’s featured CD is— Your Nutrition Questions Answered


We’ll 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? 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.


back to top...

Quote of the Month

As we approach the Thanksgiving holiday – it is nice to take the time to do EXACTLY that – give thanks -- There is calmness to a life lived in gratitude, a quiet joy. - Ralph H. Blum

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