Quality vs. Quantity of Food Audio Clip
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January 2011

Seeds To Change Newsletter



January 2011

Personal Notes:
 Greetings.  Happy Winter – hope this finds you enjoying the winter weather – a lot snow in many parts of the country.  I luckily went snow shoeing one day last week – fabulous. 



In This Issue

Nutrition Tip – Take time
Featured Recipe – Tuscan White Bean Soup
Featured Article – Quality vs Quantity
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 Weight Loss read more...
Quote of the Month  - those who matter  


Nutrition Tip

Taking time to eat meals, as opposed to “scarfing” them down while multitasking, is important on so many levels. It allows you to truly taste and enjoy your food; as a result you will eat less.  It also can create a break in the day – this can relieve some stress or just give you some space to process the activities of the day.   Try truly taking a lunch break at least two days one work week and see what a difference it can make.

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Featured Recipe


This is a hearty, warming soup – great for these cold winter months


Tuscan White Bean Soup  (Serves 4)


 1 tablespoons extra-virgin olive oil, plus extra for drizzling over individual bowls

 1 / 2 small onion, chopped medium

 2 medium cloves garlic, minced

 2 (15 1 / 2-ounce) cans cannelloni beans, drained and rinsed

 Salt and ground black pepper (or miso)

 1 sprig fresh rosemary

Sauté the onions and cook in olive oil, stirring occasionally, until softened, 5 to 6 minutes. Stir in the garlic and cook until fragrant, about 30 seconds. Add the beans, 1/2 teaspoon salt and 1 ¾ cups water (you can also use vegetable broth; in this case omit the salt). Increase the heat to medium-high and bring to a simmer. Submerge the rosemary in the liquid, cover the pot and let stand off the heat for 15 to 20 minutes. Discard the rosemary and adjust the seasonings with salt (or miso) and pepper. Ladle the soup into individual bowls and drizzle each bowl with olive oil. Serve immediately.   Can also puree all or some of soup before serving.

Optional: add some chopped greens (chard, kale, spinach, escarole) – you will need to cook them slightly first – steam, blanch, sauté


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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 less 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 has 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 that contains greater than 57% cocoa) will satisfy the craving better than a whole bar of very 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 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 Weight Loss


                                    Why are there so many diets? Why don't they work? How can you lose weight

AND maintain it? We will discuss all of this plus some weight loss tips. We will also

look at the true answer to how to keep the weight off after the goal is achieved.

To purchase:




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

Be who you are and say what you feel because those who mind don’t matter and those who matter don’t mind.     Dr Seuss

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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