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July 2010

Seeds To Change Newsletter



July 2010

Personal Notes:
Greetings. Hope you are enjoying the summer. For me, it’s been a busy and rather erratic one. I do, however, have a few more escape trips planned. All I’ll say about my high school reunion is – been there done that.



In This Issue

Nutrition Tip – Avocado
Featured Recipe – Chilled Avocado Cucumber Soup
Featured Article – Exercise’s Unexpected Benefits
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 – Constipation read more...
Quote of the Month Invisible Threads


Nutrition Tip

Avocados – Although technically a fruit they are most often served as a vegetable. Many people shy away from them because of their high fat content – but not to worry, it is a HEALTHY form of a fat and a little avocado, because if it’s decedent nature, goes a long way. They are packed with fiber – 14 grams in a whole one, they contain protein, potassium, B vitamins, beta-carotene, magnesium and Vitamins E and K. (I LOVE them and eat them almost every day)


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Featured Recipe


Chilled Cucumber & Avocado Soup



2-3 cucumber, peeled, seeded and chopped

1 avocado, seeded and peeled

1 / 2 cup fresh parsley

1 / 4 cup fresh cilantro

2 tablespoons olive oil

1-2 juiced lime

1-2 cloves garlic, mashed

2 green onions

2 cups cold water


         Throw all in a food processor and run until smooth.

         Chilling soup for at least one hour will bring out the flavors, or you can serve it right away



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Featured Article

Exercise’s Unexpected Benefits


Most people begin exercising to tone up, but physical activity can improve your body in less obvious ways, too. Here are just a few of the hidden benefits of doing 30 minutes of exercise most days a week, and ways to make those rewards go even further.

Clear thinking Moves that require concentration, like cycling or dance classes, improve mental sharpness and memory by increasing blood flow to the brain.


Better balance Exercises that strengthen core muscles help you achieve better stability and coordination. Yoga and tai chi are just two examples.

Better circulation Cardio exercise helps stimulate blood circulation and dissolve blood clots. Try exercising in the morning when your body needs to warm up.


Easier digestion Physical activity stimulate the intestinal muscles, helping move food through the digestive system more quickly. An added bonus: Less food is stored as fat.


Stronger bones Weight-bearing workouts, such a walking or strength training, help prevent calcium loss and strengthen bones, making them less susceptible to breaks.

Arthritis relief Look for exercises that challenge bones with minimal stress on the joints. Swimming or water aerobics also nourish cartilage and strengthen muscles and joints.
By Myatt Murphy in Cooking Light magazine 2004


My comments:


Another benefits – regular exercise helps to control appetite and creates a different mind set that assists in healthy eating habits adherence.


Summer is a good time to experiment with some new and different exercises. The weather is nice and people’s schedules are generally less busy. Try something you have never done before – how about roller blading, biking, kayaking – anything to get outside in the fresh air while getting some exercise.


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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— Constipation


Everyone's favorite subject, I know. This is an important topic to shed some light on.  I will discuss the many ramifications (both short and long term) of not eliminating regularly. I will paint an interesting picture of some of the causes and offer some solutions.  All the while, I keep it light and even a little entertaining.  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

We cannot live for ourselves alone. Our lives are connected by a thousand invisible threads – Herman Melville.


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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