MyFoodMyHealth Newsletter Volume 1, Issue 4

In this issue:

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Triple-Citrus Ginger Sockeye Salmon with Moroccan Pesto

Rich in flavor, omega-3's and vitamin D, sockeye salmon is something to be savored. We love the combination of sockeye salmon with the minty freshness of Moroccan pesto. It's an easy, refreshing and healthy main course that will surely please friends and family sharing your table. Try this recipe tonight - you can view and print the recipe below.


Triple-Citrus Ginger Sockeye Salmon with Moroccan Pesto

Why Wild Salmon Is Better for You Than Farm Raised

Wild salmon is one of the best sources of omega-3 fatty acids, which are important nutrients for heart health, growth, and development. It's also delicious, with a taste and texture that is second to none. Farmed salmon on the other hand contains higher levels of unhealthy saturated fats and lower levels of beneficial omega-3 fatty acids. This is because of the food they eat, which usually consists of fish meal, fish oil, and various by-products and filler. Another drawback with farmed salmon is that they are raised in crowded nets. Due to the high concentration of fish in the nets, disease and infections are spread quickly. To fight disease, salmon farmers use antibiotics as well as other drugs and pesticides. Traces of these are then passed on to people who eat the farmed fish. Among other possible negative consequences, this may contribute to the rise in antibiotic resistant diseases.

Instead of eating farmed fish, whenever possible eat wild salmon. Wild salmon from Alaska is a great choice due to the health and abundance of the wild salmon population and effective management of the fishery and habitat. A good place to shop online for wild Alaskan salmon is Vital Choice. They capture the fresh-caught quality of fine, sustainably harvested Alaska salmon and other Alaska and Northwest Pacific seafood and deliver it right to your door. To shop online visit

What's Organic? Understanding Food Labels

"100% Organic ", "organic", and "made with organic ingredients" - you see these claims on food labels throughout the grocery store. But what do they really mean and what are you getting? To help consumers know the exact organic content in the food they buy, the United States Department of Agriculture and its National Organic Program (NOP) established organic food labeling standards. 
Single-Ingredient Foods - Look for a small sticker version of the USDA Organic label on foods like fruits, vegetables, cheese, milk, and meat. You can also check the signage in your grocery aisle for this seal. This will indicate if the food is organic or not. 
Multi-Ingredient Foods - Foods such as beverages, snacks, and other processed foods with several ingredients follow a classification system based on the amount of organic ingredients in a food. The labeling breaks down as follows:

  • 100% Organic- Foods with this label are made with 100% organic ingredients and may display the USDA Organic seal. The use of the seal is voluntary.
  • Organic- These foods contain at least 95% organic ingredients (except for water and salt). The remaining ingredients are not available organically but have been approved by the NOP. These products may also carry the USDA Organic seal. The use of the seal is voluntary.
  • Made With Organic Ingredients- Food packaging that reads "Made With Organic Ingredients" must contain 70-94% organic ingredients. These foods will not have the USDA Organic seal.
  • Other- Foods containing less than 70% organic ingredients may only list organic ingredients on the information panel of the packaging. These products will not bear the USDA Organic seal.

A Note from Our Chief Nutrition Advisor:

Swift Summer Seasonings

Summer is the perfect time to savor the many seasonal delights freshly picked from our gardens or gathered from our local farmers markets.  It is also the ideal time to soak up some sunshine Vitamin (D) along with a much needed dose of "vitamin R" (Relaxation).  For me, lounging with a delicious novel such as my favorite pick, The School of Essential Ingredients, by Erica Bauermeister, while sipping a mint green tea is down-to-earth paradise. Not only will this summer read touch your heart with the endearing story of individuals who share their lives at a cooking school but it will also stir your tastebuds to head right to the kitchen for some culinary therapy. The book also reminded me that beyond community, friendship and soul, there are "Essential Nutrition Ingredients" in our diet that have changed dramatically over time and contributed to chronic diseases including diabetes, digestive disorders, food allergies, osteoporosis, cancers, heart problems, thyroid dysfunction, and more. Changes such as poor acid-alkaline balance, decline in micronutrient density, imbalances in macronutrients, fatty acid disproportions, fiber shortages, and a high glycemic and refined sugar load, in combination with hurried and harried lifestyles and an exercise deficiency have fueled a crop of diet-related disorders. A call to nutrition action is in order and the good news is that a diet built on a solid "foundation" of naturally nutrient rich whole foods is the luscious prescription to restore our health and nourish our lives. 

Next month: Learn more about The Foundation Diet.
Kathie Swift is the Chief Nutrition Advisor for MyFoodMyHealth. Learn more about Kathie


Who's in the Kitchen:

Rebecca Katz

MyFoodMyHealth chef Rebecca Katz is the author of The Cancer-Fighting Kitchen: Nourishing Big-Flavor Recipes for Cancer Treatment and Beyond (Ten Speed Press, August, 2009), and One Bite at a Time: Nourishing Recipes for Cancer Survivors and their Friends (Second Edition).

Rebecca holds a Masters of Science degree in Health and Nutrition Education, and received her culinary training from the Natural Gourmet Institute for Health and Culinary Arts. She is the Executive Chef for Food as Medicine and Cancer Guides, sponsored by the Center for Mind Body Medicine, and is a visiting Chef and nutrition educator at Commonweal's Cancer Help Program in Bolinas, California.

Learn more about Rebecca.

Recommended Reading:

The Cancer-Fighting Kitchen: Nourishing Big-Flavor Recipes for Cancer Treatment and Beyond (Ten Speed Press, August, 2009), by Rebecca Katz

In her new book, The Cancer Fighting Kitchen, Katz brings to readers a book infused with both fantastic taste and meticulous science, utilizing delicious ingredients rich in the nutrients, minerals, and phytochemicals that people simply must have to thrive during treatment. Chock full of wisdom, experience, and comments from both Katz and a coterie of America's foremost integrative cancer-wellness professionals, the Cancer Fighting Kitchen helps people in treatment and their loved ones overcome their fear of cooking for someone dealing with cancer.

Purchase The Cancer Fighting Kitchen now.

Let's Hear from You

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