MyFoodMyHealth Newsletter Volume 4, Issue 4

In this issue:

newsletter-ul-li-bullet-whitebkgd Featured Recipe: Mango, Cucumber, and Hearts of Palm Salad
newsletter-ul-li-bullet-whitebkgd Myra's Kitchen Corner: How to Poach Eggs
newsletter-ul-li-bullet-whitebkgd Limit Red Meat Consumption to Reduce Heart Disease and Cancer Risk
newsletter-ul-li-bullet-whitebkgd Nutritionist's Notes: Give Your Brain A Steady Supply of Nutrients to Lift Your Mood and Vitality
newsletter-ul-li-bullet-whitebkgd We Recommend: Super Natural Every Day: Well-Loved Recipes from My Natural Foods Kitchen



Featured Recipe: Mango, Cucumber, and Hearts of Palm Salad

Including more fruits and vegetables in your diet reduces the risk of heart disease and other diet-related conditions. This fresh and colorful salad makes it easy to add more fruits and vegetables to your diet. Enjoy it with fish, sea scallops or chicken for a light and flavorful meal.


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Myra's Kitchen Corner: How to Poach Eggs

Poached eggs not only are suitable for brunch, but with the right accompaniments, make a light and nutritious supper as well. If you keep in mind three basic pointers, poached eggs are not difficult to master. With fresh eggs, the right temperature water, and a little care in adding the eggs, you’ll have beautifully formed creations every time. Watch the video to see all three key steps.

Use the freshest eggs you can find to keep the proper shape of the white intact. Very fresh eggs—like the kind you get from your local farmer—cook up perfectly without anything added to the water. If your eggs are not farm-fresh, add a teaspoon of salt and a couple of teaspoons of vinegar to your pot of simmering water to help coagulate the egg whites.

Have the water ready at a simmer. You don’t want the eggs to be torn apart by agitation, which is what faster boiling water will do. On the other hand, if the water is not hot enough, the eggs will not cook quickly enough and the whites of the eggs will spread. Gentle bubbles in the water are the cue that the temperature is correct.

Break the eggs one at a time into a dish or small plate. Create a little whirlpool by swirling a spatula or spoon in the water. Then drop the eggs—one at a time—into the whirlpool. (You can also slide the eggs in along the sides of the pot.)

Simmer 3 to 5 minutes, until the whites are coagulated but the yolks are still soft. Remove the eggs from the pan with a slotted spoon or skimmer. Drain very well and serve. You can trim off any ragged edges if you like.

If you want to make a large number of poached eggs but not serve them right away, immediately plunge the cooked ones into cold water. Reheat briefly in hot water right before serving.

One delicious and light way to serve poached eggs is on a bed of wilted spinach and smoked salmon. I make a quick blender sauce of yogurt, avocado, cilantro, a bit of salt and a sprinkle of lime juice and ladle it over the top. It’s delicious and satisfying.




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Limit Red Meat Consumption to Reduce Heart Disease and Cancer Risk

According to research by Harvard Medical School, diets high in processed and unprocessed red meat increase the risk of cardiovascular disease and cancer mortality. In the study, one daily serving of unprocessed red meat (the size of a deck of cards) was associated with a 13% increased risk of mortality, and one daily serving of processed red meat (one hot dog or two slices of bacon) was associated with a 20% increased risk.

Red meat, especially processed meat, was found to contain ingredients linked to increased risk of cardiovascular disease and cancer. These include heme iron, saturated fat, sodium, nitrites as well as certain carcinogens formed while cooking.

The good news? You can reduce your risk by replacing one serving of red meat with one serving of healthy sources of protein such as fish, poultry, nuts and legumes. Research also suggests a Mediterranean-style diet, like the traditional diet of people living along the Mediterranean Sea may be beneficial to heart health. This diet emphasizes fruits and vegetables, whole grains, poultry, fish and nuts and limits red meat and dairy.

Currently, MyFoodMyHealth supports cardiovascular health with meal plans for high blood pressure and high cholesterol. For a sample of the heart-healthy recipes available from MyFoodMyHealth, try this recipe for Fresh Herb Broiled Scallops.

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Nutritionist's Notes: Give Your Brain A Steady Supply of Nutrients to Lift Your Mood and Vitality

By Kathie Madonna Swift MS RD LDN

Are you concerned about your memory? Do you feel irritable much of the time? Is your stomach tied up in knots from chronic worry? Or are you just “stuck” and don’t know which way to turn?

What you may not realize is that your brain is a “hungry” organ and depends on a constant supply of nutrients that influence your mind, mood, energy and vitality! Your emotional and mental health is closely linked to your nutritional status. Food is a carrier of energy or “prana” that delivers unique substances that influence the health of your brain and consequently, your mind and mood.




You also have a “second brain” that resides in your digestive tract, known as the enteric nervous system. Ancient wisdom referred to the gut as the “honored middle”, the seat of intelligence. Modern science now concurs and has revealed that there is an intricate two-way communication system between your central nervous system brain and your gut brain.

What does this mean to you in your everyday life?

Quite simply, every time you eat, you have an opportunity to influence this remarkable bi-directional neuronal network that produces mood and mind altering chemicals. Here are three tips for nourishing your hungry brain:

Mindful Eating, the 3/3 Guideline...Before you eat your next meal, take a moment to just look at your food. Allow all your senses to be fully engaged including your sense of sight and smell. Take three relaxing breaths before you eat…chew thoroughly, as the act of chewing ignites critical digestive factors. While you’re eating, rest your hands at least three times and take a slow relaxing breath each time. By integrating the skill of mindful eating, you will enjoy better digestion, which is essential for brain health.

Whole Food Nourishment…Nature-made, whole foods provide the vital nourishment necessary to support brain and digestive health. Plant foods (vegetables, fruits, nuts, seeds, legumes) and consciously raised animal foods provide a synergistic supply of brain boosting nutrients, phytochemicals and fiber that influence mood, mind and memory.

Culinary Medicine…Herbs and spices impart first class flavor to our plates and have multifunctional properties important for brain and digestive health. So, whether it is turmeric, rosemary, ginger, oregano or dill, experiment with the aromatic deliciousness of different herbs and spices to perk up your mood and sharpen your mind.

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

We Recommend: Super Natural Every Day: Well-Loved Recipes from My Natural Foods Kitchen

by Heidi Swanson

For an uncomplicated and inspiring take on cooking delicious and nutrient-dense foods the cookbook, Super Natural Every Day: Well-Loved Recipes from My Natural Foods Kitchen, is a nice addition to any cookbook library. Recently awarded a James Beard Award, itprovides a delicious collection of nearly 100 nutritionally packed, go-to recipes from acclaimed 101 Cookbooks blog writer Heidi Swanson. In the cookbook, you'll find dishes based on whole, natural, seasonal and minimally processed ingredients that make eating healthier approachable and delicious.

Learn more about Heidi

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