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MAY 2006
Welcome
Welcome to the
Seeds To Change monthly newsletter - for you to enjoy and share with friends
and family!
Please forward this
newsletter to anyone and everyone that would benefit from Nutritional and
Lifestyle Advice. Enjoy and thanks for reading.
In
This Issue
 Nutrition Tip Veggies
in General read more...
Quote of the Month I have lived well read
more...
Monthly Recipe Stacked Veggie and Tofu Lasagna
read more...
Monthly Article Quality
vs Quantity read
more...
Upcoming Events and Lectures Eating
Mindfully – a FREE tele-class; donate $ to Women’s Cancer
read more...
Seeds to Change Weekly Radio Show read
more...
Group or Corporate Events read
more...
Initiate a Change – Get to Balance read
more...
Nutrition
Tip
Veggies – get the veggies in
daily. They serve SO many purposes
– vitamins, minerals, and other nourishment. They have lot of fiber – good for
elimination, filling us up and giving our food more staying power. Good for weight loss and maintenance. Eat them ANYWAY you can!
Note:
this month’s recipe is JAMMED packed with veggies!
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Quote
of the Month
Let your last words
be “I have lived well.” As quoted in a thousands Paths to long
life by David Baird
(P.S. One
way you can do this is by being in balance! J)
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Monthly
Recipe
Stacked Veggie and Tofu Lasagna (Serves 4)
1 medium
eggplant, peeled
1 large
or 2 medium zucchini
2 red
peppers
4
portabella mushrooms, stems removed and cleaned
2 cloves
garlic, chopped
1 lb
extra firm tofu
2 cups
tomato sauce of your choice
Oil for
brushing
Salt,
pepper and Italian seasoning
Slice the
tofu in ½ inch sliced. Put tofu on
paper or clean cloth towel. Place
plate on top, then weight with cans of beans or something else heavy. Let sit for at least a half hour. The towel may need to be changed if too
wet, so check it occasionally.
Slice the
eggplant and zucchini lengthwise in ¼” slices. Brush with olive oil, sprinkle with salt
and pepper and Italian seasoning, if using.
Broil until slightly browned, turn vegetables over and repeat.
Cut
peppers in four even pieces, lengthwise, discard seeds – then cut
little slits at the top and bottom to that they can lay flat. Broil, skin side up until skin browns and
bubbles. Immediately take out of oven
and cover with foil to create a “steam room.” Let sit for a few minutes until peppers can
be handled. This will allow you to
remove the skins (they should just peel off) and slightly cook the
pepper.
Brush
underside of mushrooms with olive oil, sprinkle with pepper and chopped
garlic. Broil until slightly
browned. Turn mushroom over, brush
with a little oil and broil other side.
Brush
tofu with olive oil sprinkle with salt and pepper. Sear in a hot oiled pan, preferably cast
iron, until slightly browned. Turn
tofu over and sear other side.
Lightly
oil 8” X 8” glass dish. Layer
veggies, tofu and sauce any way that you would like I find it the best to put
the zucchini on the bottom, the tofu in the middle and put the tomato sauce
both on the top of the tofu and very top, as the last layer. Then cover with
a plate that fits inside the glass dish and again weight the whole
thing. Place the baking dish at a
slight angle buy resting one end on a cutting board or something else about
2” thick. Let sit or 30 – 60 minutes. Carefully pour off excess liquid or use a
baster to remove it. Serve room
temperate and slice into four pieces.
P.S. this one is a fair amount of
work – trust me it’s worth it!
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Monthly
Article
Quality Vs Quantity
By Brenda Jaeck -- Certified Nutrition and Lifestyle
Counselor
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 fewer
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 where the % of cocoa is greater than 57%) will satisfy
the craving better than a whole bar of much 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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Upcoming
Events
Eating Mindfully – we all do many things
mindlessly. Think being in auto pilot
in your car and missing your exit.
Another place we are living mindlessly is around food. Creating awareness is the FIRST step in
creating change. Join this NO CHARGE tele-class to learn how YOU
can create more mindfulness around eating and how some common behaviors are
contributing to this. This is a great
time to gain more awareness – before we plunge into the ever-changing
schedules of summer.
This class is held via telephone and will be held Monday, May 22 at noon (EST) and Wednesday May 24 at 6 PM (EST).
To register please contact me via
email at Brenda@SeedstoChange.com or via telephone at (917) 213 9305.
DONATE to the cure for
Women’s Cancers
I am completing the Revlon Run/Walk for Women’s Cancer in New York on Saturday,
May 6 (my 8th year).
Won’t you sponsor me? For
more information or to sponsor me or to make a donation in general go to: www.revlonrunwalk.com, my bib number is
2042. Thank you, in advance, for your
support.
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Seeds
To Change Weekly Radio Show
Now
on tribecaradio.net -- a weekly show hosted by me! It’s an hour long show on the
Internet. For details go the website
www.tribecaradio.net – click on programming and look for the show
called “Seeds To Change.”
Each week we’ll cover a different nutrition/health topic,
sometimes including guests. Tune in
Tuesdays, Thursday and Saturdays at 5 PM and 1 AM (EST). Any ideas for shows
are welcome – just email brenda@seedstochange.com
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Group
or Corporate Events
Do you have a group or company event
that needs a theme, motivation or speaker?
I am filling in my spring schedule. Some topics include -- Eating for
Balance and Energy, Eating Out Healthily, Get Out of Your Head – How to
stop that Chatter and many others. If you are interested please contact me to
discuss topics, dates and fees.
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Initiate
a Change – Get to Balance
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 help people create and maintain balance in their life
by using nutrition as a focus and a tool. To do this I look at the
entire lifestyle of an individual to achieve maximum health. This is
accomplished through education and private consultations where an
individualized program is developed for each client. These
consultations include evaluating the client’s current diet and overall
lifestyle and then making easily implemented, gradual changes.
Additionally, they 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.
To schedule an initial consultation
contact me today at Brenda@SeedsToChange.com
or (917) 213-9305.
By starting today,
you will; Create action NOW
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Helping
you grow a happy, healthy life
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