Quality vs. Quantity of Food Audio Clip
to my monthly newsletter

Click Here

Newsletter Archive

August 2011

Seeds To Change Newsletter



Summer 2011

Personal Notes:
 Greetings. Sorry for the lack of communication this summer – had a back issue – nearly resolved J  Hope you had a great summer and are able to eek out the last bit of it.   I know I plan to J


In This Issue

Nutrition Tip – Veggie Juices
Featured Recipe – Grilled Ceaser Salad
Featured Article   Belly Up to the Salad Bar
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 – Your Nutrition Questions Answered read more...
Quote of the Month  - Summer  


Nutrition Tip

Try fresh vegetable juices - they are revitalizing, energizing, filling and very cleansing. It’s also a way to be more veggies into your day. You can purchase freshly made at health food stores and the like or you can make them at home if you have a juicer or Vitamix– just watch for fruit juices creeping in – a lot of sugar. My personal favorite – cucumber, parsley, celery, avocado, and lime. YUM.


 back to top...

Featured Recipe

Grilled Caesar Salad (serves 2 or 4)  a nice addition to the holiday weekend BBQ

Cut a small head of romaine lettuce in half, (or if using a large head cut in fourths) brush with olive oil and grill cut side down until there are grill marks.  Drizzle Caesar (or your other favorite) dressing over grilled lettuce. Garnish with pumpkin seeds or pine nuts or other chopped veggies and freshly ground black pepper.  How easy was that??

back to top...

Featured Article

Belly Up to the (Salad) Bar


If you are anything like me, you think salad ALWAYS better tastes better when someone else makes it.  I personally love salad bars as I love the plethora of choices.   We can get a bit dazzled with the quantity and as a result be less aware of quality choices.  Next time you reach for those salad tongs, choose foods that are best for your body. Here a reminder of nutritional winners and losers:




Mesclun salad greens Two cups of these mixed baby greens can provide 100 percent of your Recommended Dietary Allowance (RDA) for vitamin A and 50 percent of your C.


Broccoli A half cup provides all of the RDA for vitamins A and C


Cauliflower Loaded with vitamin C and rich in folate


Cherry tomatoes A cup contains half the RDA for vitamins A and C


Chickpeas High in soluble fiber, protein and potassium


Gated Carrots Loaded with beta-carotene, an antioxidant that may prevent cancer


Sunflower Seeds An outstanding source of vitamin E plus good amounts of folate, other B vitamins and

some minerals, including copper, magnesium and selenium.


Raw white mushrooms Good source of selenium, potassium, copper, niacin and riboflavin.





Iceberg Lettuce Practically devoid of nutrients


Celery Almost identical to iceberg lettuce, celery is also incredibly low in nutrients


Chinese Noodles and Croutons High in fat and sodium, and contain few nutrients


Deli-style Salads Potatoes, pasta and coleslaw salads are often drowning in high-fat mayonnaise or oil


Green Olives High in salt, five olives have 468 mg of sodium and high in calories from fat


Marinated Artichoke Hearts Although raw artichokes are a good source of magnesium, foliate and

vitamin C, marinated artichokes hearts are often soaked din artery-clogging oil


Radishes Offers next to no nutrients


Shredded Cheese High in fat, sodium and calories

Also be conscious of dressing choices – a little REALLY does go a long way.  Try thinning your favorite dressing with a little vinegar to extend the flavor and cut calories.  Or, rediscover plain old vinegar and oil.


back to top...

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:



back to top...

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


back to top...

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.



back to top...

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—  Your Nutrition Questions Answered


We’ll answer some of the most popular questions that I am asked when lecturing. Some include: Will carbs make me fat? How much water should I drink? What do you think about power bars? When should I eat?


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.


back to top...

Quote of the Month

Summer should get a speeding ticket.   – try the slow lane until it’s over. (which is not long)

Please forward this newsletter to anyone and everyone that would benefit from Nutritional and Lifestyle Advice. Enjoy and thanks for reading.

back to top...

Helping you grow a happy, healthy life





Brenda's Bio | Programs | Classes and Events | Resources | Press | Forms
Contact Me | Refer A Friend | Newsletter Signup | Website Map | Home Page
My Account | Market | Gift Certificates | Order Help | Affiliate Program
To get started, please contact me via e-mail at or via telephone at (917) 213-9305.
© 2021 Seeds To Change. Privacy Policy