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March 2011

Seeds To Change Newsletter



February/March 2011

Personal Notes:
 Oops --- life has been so busy – I even forgot to publish February’s newsletter.  Hope this finds you well.



In This Issue

Nutrition Tip – Cooking in Iron
Featured Recipe – Roasted Mushroom and Cauliflower Salad
Featured Article –Healthy Dining Out
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 Out Healthily and Still Have Fun read more...
Quote of the Month  - Dining Well  


Nutrition Tip

Want or need more iron in your diet? Cook in cast iron pans – the food WILL absorb iron from

the pan. So, think about this – on the same token chemicals in non-stick pans also penetrate your food when we use these materials for cooking


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Featured Recipe

This is a great way in these winter months to still get a “salad” in.  And, it’s another motivation to get one more serving of veggies in!

Roasted Mushroom and Cauliflower Salad (Serves 4 – 6)

1 / 2 head cauliflower, cleaned and cut in bite sized pieces

1 / 2 lb mushrooms, if large cut in half

1 small red onion, sliced thinly

2 T dried oregano

2 T balsamic vinegar

olive oil, salt and pepper

Put cauliflower in a baking dish and drizzle with olive oil.  Bake at 375 for 30 minutes or until soft and slightly browned around the edges.  Meanwhile, mix mushrooms, onions, oregano and salt and pepper together in a separate baking dish, drizzle olive oil and toss to coat; add balsamic vinegar.  Put mushrooms in the same oven and bake until the mushrooms are soft.   Mix cauliflower and mushroom mixture (including all the juices) together.  Adjust seasonings if necessary.  Serve hot or best at room temperate.  Note the reason to roast the vegetables separately is that the mushrooms exude a lot of juice and as such would not allow the cauliflower to brown if the two were roasted together.


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Featured Article

Healthy Dining Out  By Brenda Jaeck

In an age where the number of meals being eaten outside the home is ever increasing it seems important to be able to so mindfully.  Eating mindfully is more than half the battle in creating or maintaining a healthy eating plan.   Some helpful tips to eating out healthily include venue selection, ordering, portion control and not being afraid to ask for what you want.

Venue  When choosing a restaurant it is important to keep all the participants in mind.  You want to make sure that all dietary and personal requests can be honored. Also be aware of both healthy and unhealthy choices.  You want to make sure that there will be healthful menu choices as well as limited temptations to sabotage your efforts.

Bread   Generally, the first thing that happens after you sit down is the dreaded bread basket arrives.  There is generally enough bread to feed at least 2 – 3 times the number of guests at the table.  To combat this you can either ask the waitperson to NOT leave the bread at your table, or after each guest has one piece ask to have the basket removed.  This way no one feels deprived of having bread, yet temptation is limited.

The next step is ordering drinks.  Be mindful of how many calories are in before-dinner drinks – switching to a sparkling mineral water or even a wine spritzer will save calories that can better used for food.  Use your alcohol calories wisely! 

Specials When the waiter brings the menus always ask if there are any specials.  Often we are diligent when reviewing the menu and then it all “goes out the window” when the waiter comes to take the orders and says “can I tell you about our specials today.” Everything always sounds so good; we often forget to ask questions.

Be Sally from When Harry Met Sally – She always asked for the sauce on the side.  Don’t be afraid to make special requests; including alternative ways of cooking or substituting extra vegetables for another calorie dense option.  After all – you are paying for the meal; you may as well have it the way that you want it. 

Portion Control  To help with portion control you can ask the waitperson to put half of your dinner in a “to go box” before he brings it to the table.  If this is not possible you can cut the entrée in half and move it to one side of your plate – then only eat one half.  Most restaurant portions are enough for two meals.

Dessert  When is comes to dessert – split one with your dining companion.  This way you are not deprived but are still saving calories.

Dining out used to be reserved for special occasions – since it is now an almost everyday occurrence – more diligence is needed.


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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 Out Healthily and Still Have Fun


·         Do you eat out often and want to have a better handle on what you eat?

·         What should you order?

·         What should you avoid?

Learn how to make educated, healthy choices while dining in restaurants and modify your current favorites be a healthier choice. The entire dining out experience will be discussed from the before dinner drink to dessert. 


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

"One cannot think well, love well, sleep well, if one has not dined well."
'A Room of One's Own', Virginia Woolf, English novelist (1882-1941).

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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