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December 2010

Seeds To Change Newsletter



December 2010

Personal Notes:
Greetings. Happy holidays – hope this season finds you happy and healthy.



In This Issue

Nutrition Tip – Moderation, not deprivation
Featured Recipe – Chocolate Sweet Potato Torte
Featured Article –Healthy Holiday Eating
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 – Healthy Holiday Eating read more...
Quote of the Month - Families


Nutrition Tip

Think moderation, not deprivation. If you try to deprive yourself of something (say a holiday goodie) chances are you become hyper focused on it. Rather, if you allow yourself bits and pieces you can know that special treat is always available to you.


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Featured Recipe

Chocolate Sweet Potato Torte


Serves 12

1 1 / 2 cups sugar, divided

1 cup packed cooked, mashed orange-fleshed sweet potato, such as Beauregard, garnet, or jewel

1 cup almond flour

1 / 2 cup unsweetened dark-chocolate cocoa powder

1 / 8 tsp. salt

4 large eggs

2 oz. bittersweet chocolate

2 Tbs. nonfat soymilk




1. Preheat oven to 375F. Coat 9-inch springform pan with cooking spray.

2. Blend sweet potato, 1 cup sugar, almond flour, cocoa, and salt in food processor 30 seconds, or until smooth, scraping bowl as necessary.

3. Separate 3 eggs, placing whites in bowl of electric mixer. Add 3 yolks and remaining whole egg to sweet potato mixture; pulse to combine. Transfer sweet potato mixture to large bowl.

4. Beat egg whites with electric mixer at high speed until soft peaks form. Add remaining 1/2 cup sugar; beat 2 minutes more, or until stiff, glossy peaks form.

5. Fold one-third egg white mixture into sweet potato mixture with spatula. Gently fold in remaining whites. Pour batter into prepared pan. Bake 45 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan on wire rack. Remove springform sides; cool completely.

6. Melt chocolate in small saucepan over medium-low heat. Stir in soymilk. Spread chocolate mixture over top of cake. Let stand until chocolate sets.


From Vegetarian Times, Dec 2010



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Featured Article

Healthy Holiday Eating

By Brenda Jaeck,


How do you stay focused and on track during the holidays when it seems around every corner lurks another favorite treat?


The best thing to remember is that there WILL be other holidays! You don’t HAVE to eat every treat this time around – save some for the next holiday.


A little planning ahead works wonders. If you know you’ll be attending an evening affair – pass on the office treats during the day. Don’t arrive to a party famished because you are “saving yourself” for all the goodies. This is a guarantee that you WILL overindulge. Rather, have a healthy snack before arriving to the event. Order sparkling water to keep yourself hydrated and your hands occupied; or, if you prefer a fruit juice or wine spritzer.


Staying focused on healthy eating during most meals will help you avoid (or at least limit) temptations. Try to bring healthy choices for meals in-route and snacks where there will be temptations. For portable meals invest in an insulated carry bag and some plastic ice packs. Healthy eating consists of drinking plenty of water and eating a lot of fruits and vegetables as well as whole grains. Fresh fruits and vegetables provide vitamins and minerals - something we often need more of during time of stress. The holidays certainly qualify as a stressful time for most. Fresh fruits and vegetables also provide fiber, which supplies longer-term energy, keeps hunger pains away and assists in elimination.


When indulging in treats at festive events it is helpful to enjoy the process and let it be. People often “beat themselves up” after eating treats. This negative thought process generally starts a downward spiral. For example, how many times have you thought something like “Well, I ate the cake at the office so I may as well have the ice cream with lunch.” This then leads to the next treat and the next. Instead, recognize you had a treat, you enjoyed it and afterward allow yourself to refocus on your healthy eating plan.


What do you do the “morning after” a little over indulgence on holiday treats? This is REALLY the time to focus on drinking extra water and eating extra vegetables. Both the water and the fiber from the vegetables will help with elimination of the remnants of the holiday treats. And, by having something positive to focus on it will distract you from the next holiday splurge.


Being mindful of what you are REALLY consuming in a day is an eye opening experience. To do this, try keeping a food journal for a few days – include EVERYTHING that you eat – don’t forget the taste of this or the sample of that. When you have a few days of history review your eating patterns. This exercise will give you a reality check.


Getting through the holidays does not have to be a weight-gaining proposition. Be mindful of what you eat and enjoy the true meaning of the holidays, not just the food.


For more ideas see the CD reference below



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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— Healthy Holidays


The average person gains between 5 - 10 pounds from Thanksgiving to New Years. How can you change that for yourself this year? I'll discuss how to prepare before going to an event, how to navigate the choices and recognize triggers. Join me for an enlightening new way to go through the holidays. This year CAN be different!


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



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

Families are like fudge – mostly sweet with a few nuts -- Unknown author –


Note: savoir them – like you savoir holiday treats.


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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