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February 2010

Seeds To Change Newsletter



February 2010

Personal Notes:
Greetings. Happy Winter. The east coast has certainly had its share of snow in the last month. I was able to enjoy a morning snow shoeing earlier this month. It was serene and invigorating. I hate the cold but life is sometimes, as the saying goes, about “making lemonade out of lemons” I hope you are enjoying whatever weather you are experiencing



In This Issue

Nutrition Tip – Winter Squash
Featured Recipe – Spaghetti Squash with Cilantro Pesto
Featured Article – Beat the Winter Blahs
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 – Eating for Balance and Energy read more...
Quote of the Month Winter


Nutrition Tip

Winter Squash These are a good form of healthy carbohydrate. And, a good form of natural sugar. They are actually good to assist is stabilizing blood sugar; thereby making them an excellent choice for diabetics. They are an excellent form of vitamins A & C, potassium, iron, riboflavin and magnesium. They are high in carotenoids (in the fact the highest of vegetables) and therefore have anticarcinogenic properties. And, they are YUMMY and comforting. Much healthier than many other comfort foods.


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Featured Recipe

Spaghetti Squash with Cilantro Walnut Pesto


1 spaghetti Squash (size depending on number of people serving)


1 / 2 cup walnuts 1 / 4 cup lime juice

1 1 / 2 cups or 2 large bunch cilantro 1 t sea salt

2 cloves garlic 1 / 2 cup olive oil


Cut squash in half lengthwise and scrap out seeds. Place cut side down on baking sheet and bake at 375 for 40 minutes or until soft when pricked with a fork. Meanwhile, make pesto. In a blender or food processor, blend all above ingredients (except squash) in to a green cream. When squash is soft, shred using a fork into a bowl and mix pesto sauce into the shredded squash. Note: you might want to use less than all of the pesto sauce – use according to taste.


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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!



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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:



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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 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— Eating for Balance and Energy

         Always tired?

         Experience energy and mood swings?

         Have trouble sleeping?

Want to be balanced and energized?
Learn how food and other lifestyle choice can affect your energy level. Slight changes to your diet or lifestyle will be discussed along with food to add and food to avoid.
Learn about:

         Foods that give you energy

         Foods that drain your energy

         Lifestyle factors that give us or rob us of energy

To order go to :





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

If we had no winter, the spring would not be so pleasant: if we did not sometimes taste of adversity, prosperity would not be so welcome. Anne Bradstreet

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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