MyFoodMyHealth Newsletter Volume 4, Issue 2

In this issue:

newsletter-ul-li-bullet-whitebkgd Featured Recipe: Soba Salad
newsletter-ul-li-bullet-whitebkgd Myra's Kitchen Corner: How to Cut Vegetables Uniformly
newsletter-ul-li-bullet-whitebkgd Five Food and Nutrition Myth Busters
newsletter-ul-li-bullet-whitebkgd Nutritionist's Notes: Detoxification Naturally
newsletter-ul-li-bullet-whitebkgd Learn to "Get Your Plate in Shape" with National Nutrition Month
newsletter-ul-li-bullet-whitebkgd Recommended Reading: Ending the Food Fight



Featured Recipe: Soba Salad

Broccoli, cauliflower, carrots, radishes and scallions are all in season, bringing fresh spring flavors to this colorful salad. Simply blanch and cut up these crispy vegetables, then toss with soba noodles and our tangy dressing for a satisfying, healthy meal.

Download Recipe


Myra's Kitchen Corner: How to Cut Vegetables Uniformly

Cutting vegetables uniformly helps them to cook evenly, whatever cooking technique you are using, be it roasting, stewing, sautéing or steaming.

A picture is worth a thousand words here. The first part of the video shows how to dice differently shaped vegetables – ranging from tapered to oblong to round – evenly. The most important factor in cutting vegetables is to keep your fingers safe. It often helps to shave a small piece off of one side of each vegetable. The flat side goes on the cutting board so that you can have a flat surface on which to anchor your vegetables before cutting. This way, the vegetables won’t be rolling around on your cutting board. To begin, assess whether you are going to cut your vegetables into slabs (when the vegetable is round, oblong, or on the thicker side), quarters or halves. Every vegetable is sized and shaped differently, so you have to assess each one to decide how to approach the cut.




The second part of the video highlights a pencil cut, which is not only impressive looking, but also fast and easy. It is one of my favorites.

View Video

Five Food and Nutrition Myth Busters

1. Healthy foods are tasteless. False. Nature provides a bounty of healthy and delicious flavors to choose from. For the most delicious and nutritious food choose from fresh, seasonal and local produce, meat, poultry and fish. For added flavor, cook with herbs and spices and mix it up by trying cuisines from across the globe.

2. All fat is bad for you. False. Some fats are good for you. Good fats include monounsaturated and polyunsaturated fats, which actually reduce disease risk. Foods high in good fats include plant-based oils (olive, canola, sunflower, soy and corn) and nuts, seeds and fish. Bad fats are saturated or trans fats and can increase the risk of heart disease, high cholesterol and a variety of other health concerns. These include red meat, butter, cheese and many processed foods made with partially hydrogenated oil. To maintain a healthy diet eat more good fats than bad fats. For example, use olive oil instead of butter or choose a piece of salmon instead of a rib eye steak.

3. Eggs are bad for you. False. Egg yolks have long been criticized for their high cholesterol content. However, this criticism may not be all it's cracked up to be. While it's true that egg yolks contain a lot of cholesterol, recent research shows that dietary cholesterol doesn’t affect blood cholesterol levels. In fact, eggs are a low-cost, low-calorie source of nutrients that may help lower the risk for heart disease, including protein, vitamins B12 and D, riboflavin and folate.

4. Carbohydrates make you fat. False. Eating carbs in moderation will not directly lead to weight gain. Eating too many calories will make you gain weight.  In fact, the body uses carbs for energy. Going without them for too long can cause lethargy. However, there are good carbs and bad carbs. Good carbs are complex carbohydrates found in whole grains, beans, fruits and vegetables. They promote good health. Bad carbs are those found in white, sugary and processed foods. These carbs are easily digestible and include white bread, snack chips, cookies, candy and sugared beverages. Loading up on bad carbs can raise your risk of heart disease and diabetes.

5. Foods labeled gluten-free are good for youFalse. While gluten-free is a food trend, it is not necessarily for every person. The people who benefit most are people with celiac disease and gluten intolerance. If you are going to go gluten-free do not simply replace regular processed junk foods with other processed junk foods that are gluten-free. You are still eating junk foods. Instead, eat naturally gluten-free foods. This includes fruits, vegetables, meat and poultry, nuts and grains such as brown rice, amaranth, quinoa, buckwheat, cornmeal and oats.

Nutritionist's Notes: Detoxification Naturally 

By Kathie Madonna Swift MS RD LDN

Detox diets are born, bred and branded at break-neck speed. There is no doubt that “detox” is a hot topic for consumers searching for natural ways to ward off disease, manage body burden, achieve healthy weight, and treat inflammatory conditions. Here are a few key steps that outline “how to” support your detoxification:

1. Begin with Food: As simple as it sounds, a “foods first” approach is the ideal way to support detoxification including these key strategies:




  • Optimize calories and macronutrients to support detox: The detoxification pathways are dependent on fuel in the form of high quality, nutrient dense whole foods. Shortchanging the system of an optimal amount of calories as often promoted in popularized fasts or cleanses may impair both phase 1 & 2 detoxification, the steps your body takes to “bio-transform” toxins into water-soluble substances that you can eliminate.
  • Eliminate toxic ingredients and harmful cooking methods: There are numerous chemicals in the food supply (ex. BPA, organochlorine compounds, parabens, etc.) that increase body burden and disrupt the endocrine system. Use cookware (stainless steel, cast iron) and cooking methods that are safe to use. A valuable resource for environmental health information is
  • Remove food allergens and intolerances: Adverse food reactions including both food allergens (ex. egg, shellfish, etc.) and intolerances (gluten, dairy, fructose, etc.) contribute to a host of systemic disruptions. Compromised intestinal permeability, also known as “leaky gut” impairs digestive integrity, which in turn, hinders detoxification capacity.
  • Focus on fiber and fluids: Fiber is a matrix that has multiple functions and is essential for digestive health. Adequate fluids partnered with fiber aids in elimination, an important exit route for toxins. Fiber also nourishes the gut flora, those resident bugs that help keep you healthy.
  • Boost antioxidant and micronutrient defense: Endogenously derived “metabolic toxins” such as advanced glycation end products (AGE’s), lipid peroxides, uric acid, etc. are often the result of a "SAD” (Standard American Diet). Clean up your diet by eliminating refined and processed foods, unhealthy fats, excess animal protein and other adulterations to promote healthy detoxification.
  • Include the “detoxicants”: A squad of nutrients, dubbed “detoxicants”, provides the co-factors necessary to drive the detoxification process. A colorful, plant-centric plate should include: dark greens (dandelion, spinach, broccoli raab etc.); yellow/orange (sweet potatoes, carrots, peaches, etc.); red/pink (grapefruit, radicchio, vine-ripened tomatoes, etc.); white/green (garlic, onions, fennel); blue/purple (blueberries, blackberries, eggplant, etc.); along with the phytonutrients (phyto = plant) found in herbs and spices (turmeric, ginger, rosemary, etc.). By diversifying plant foods in your diet, the messages found in the plant DNA are transcribed to benefit your ability to detoxify.

2. Supplement Strategically: A personalized supplement program may be helpful to you. It might include nutrients such as amino acids, B-vitamins, omega 3-fatty acids and probiotics, etc. Testing can be helpful to uncover imbalances such as excess oxidative stress, inflammation, etc. Consider consulting with a nutritionist trained in the science of detoxification. Check out to find one in your area or contact me

3. Integrate Complementary Healing Modalities: Your body, mind and spirit should be integrated in a natural detoxification program. Meditation, mindfulness, movement, tai chi, chi gong, guided imagery, prayer and other modalities can be transformative experiences in a healing journey.

We hope you enjoy this MyFoodMyHealth recipe for Spinach Arame Sauté loaded with whole food detoxicants!

Download Recipe

About Kathie

Kathie Madonna Swift MS RD LDN is the founder of SwiftNutrition (, and author with Dr. Gerard Mullin of The Inside Tract: Your Good Gut Guide to Great Digestive Health (Rodale, 2011).

Learn more about Kathie


My Foundation Diet Expanded Second Edition

Now with flexitarian and vegetarian recipes & meal plans
The My Foundation Diet created by Kathie in conjunction with MyFoodMyHealth is a seasonal, delicious, whole foods approach to optimizing your health and genetic potential.

Learn more about the My Foundation Diet at

The MyFoodMyHealth FODMAPs Diet

If you suffer from IBS or other digestive disorders, following a FODMAPs Diet may help alleviate your symptoms. To demystify the FODMAPs eating plan and make it easy and delicious to follow, MyFoodMyHealth and our Chief Nutritionist Kathie Madonna Swift, have created The FODMAPs Diet. It provides easy and helpful guidelines for following a FODMAPs eating plan, plus delicious recipes from MyFoodMyHealth chefs. Learn more about the FODMAPs Diet


Learn to "Get Your Plate in Shape" with National Nutrition Month®

Just about everyone could benefit from getting their plate in shape. Get started with National Nutrition Month. Sponsored by Academy of Nutrition and Dietetics, National Nutrition Month and the "Get Your Plate in Shape" campaign encourages people to eat the recommended amounts of fruits, vegetables, grains, protein foods and dairy each day. For more information, tips and tools about how to make more informed food choices read more about National Nutrition Month.  

Recommended Reading: Ending the Food Fight: Guide Your Child to a Healthy Weight in a Fast Food/ Fake Food World

by Dr. David Ludwig

Need help establishing healthy eating habits in your kids in this fast food world we live in? In this terrific book, renowned physician Dr. David Ludwig shares his nine-week program to help families prevent childhood obesity and develop healthy eating habits. It offers definitive research, practical information and tools -- including family-friendly recipes, motivational tips and activities -- that can help families avoid the fast/fake food trap and get on track to enjoying healthy and battle-free mealtimes.

Buy Now

About Dr. David Ludwig

Dr. Ludwig is an associate professor of pediatrics at Harvard Medical School, as well as director of the Optimal Weight for Life (OWL) Program at Children's Hospital Boston. Learn more about Dr. Ludwig 




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