MyFoodMyHealth Newsletter Volume 5, Issue 1

In this issue:

newsletter-ul-li-bullet-whitebkgd Featured Recipe: Southeast Asian Seafood Stew
newsletter-ul-li-bullet-whitebkgd Myra's Kitchen Corner: Indulge in a Nourishing Winter Salad
newsletter-ul-li-bullet-whitebkgd Make Meatless Mondays Part of Your Week in 2013
newsletter-ul-li-bullet-whitebkgd Are Foods Labeled "Healthy" and "Low Fat" Sabotaging Your Diet?
newsletter-ul-li-bullet-whitebkgd Healthy Food Trends 2013
newsletter-ul-li-bullet-whitebkgd Recommended Reading: The Longevity Kitchen 
newsletter-ul-li-bullet-whitebkgd Downloadable Diet Plans from MyFoodMyHealth & Kathie Swift



Featured Recipe: Southeast Asian Seafood Stew

With a harmonious blend of coconut, cilantro, chili paste, lemongrass, kaffir lime leaves, sweet potatoes and fish–this healthful fish stew is bursting with nutrition and the flavors and fragrances of Thailand.

Try this delicious new recipe featured in The Longevity Kitchen by MyFoodMyHealth contributor, Rebecca Katz, and you’ll understand why Thai cuisine is considered some of the most healthy and flavorful food in the world.

Download Recipe

Myra's Kitchen Corner: Indulge in a Nourishing Winter Salad

After a season of holiday indulgence and too many meals out, it’s time to begin the new year with a little lighter fare. I’m busy with obligations, but I don’t want to skimp on good food. So I turn to my favorite nourishing winter salads that I can make in minutes. This hearty winter salad that I show on the video consists of arugula, oranges, fennel, and sardines, with a complement of olives, walnuts and feta cheese. It’s composed in such a way that I don’t even need a separate dressing.

I start with a nest of baby arugula, or watercress, or mesclun greens. In the video, I use arugula with some farmer’s market pea shoots mixed in. I next add an orange that is cut into segments known as supremes. I cut the orange over a bowl to make sure to catch the juices that will become part of the dressing. I sprinkle the greens and orange with salt and then add a layer of paper-thin sliced fennel, which is arguably the most appealing way to eat raw fennel. Using the mandolin is the easiest way to get such slices.





Next, I sprinkle in some black olives—a flavorful variety such as kalamata or nicoise—followed by a handful of walnuts. I then crumble my favorite feta cheese—a sheep’s milk feta—over the salad. Finally, I crown the salad with sardines. I use sardines packed in extra virgin olive oil, so that the oil from the tin of the sardines becomes part of the dressing, mixing with the juice of the oranges. Every bite is exciting—a medley of sweet, salty, juicy, and crunchy. Moreover, this salad is a nutritional winner, packed with a range of nutrients, from omega 3’s to vitamins C and E, and loaded with phytochemicals and minerals as well.

You can pack this salad to take on the go. Layer the greens with the fennel, olives, walnuts, and feta. Put the juicy orange slices in a separate container. Salt the salad, add the oranges, and top with the sardines right before eating.

View Video

Make Meatless Mondays a Part of Your Week in 2013

Want to eat more healthfully in 2013? Join the Meatless Monday movement and cut meat from your diet one day a week. Going meatless just one day a week can help you reduce your risk of common preventable chronic diseases and help protect the environment.

Meatless Monday is one of the initiatives from The Monday Campaigns, which set out to encourage people to dedicate the first day of the week to health. Why Monday? According to research, our culture views Monday as an opportunity to start fresh. If you start each week with healthy intentions and build them into your routine, you are more likely to stick with them.

This is important because, on average, Americans eat 8 ounces of meat a day. This is 45 percent more than what the USDA recommends. By decreasing your consumption of red and processed meats and instead eating more fruits, vegetables and plant-based fats and proteins you may enjoy significant health benefits. It can cut your cancer risk, reduce heart disease, fight diabetes, cut down obesity and improve longevity. Plus, it is good for the planet. By cutting out meat from your diet just one day a week you can reduce your carbon footprint, save water and reduce dependence on fossil fuels that pollute the environment.

Going meatless on Monday is easier than you think even for the diehard meat lover. MyFoodMyHealth has hundreds of delicious meatless recipes for just about anyone with recipes such as Spanish Omelet, Autumn Veggie Burgers, Pasta Primavera with Verdant Cashew Cream Sauce, Black Bean Salad with Lime Vinaigrette, Baby Spinach Salad and Asian Hot-Pot.

Try this sample meatless recipe for Polenta with Grilled Eggplant, Arugula & Herbs

Are Foods Labeled "Healthy" and "Low Fat" Sabotaging Your Diet?

Americans are bombarded by claims like “healthy”, “low fat”, “light”, “gluten-free”, “organic” for so-called diet foods to make you think foods with these labels are healthier and will help you lose weight. But are they really healthier and will they really help you lose weight? In reality, probably not.

In fact research shows that if people perceive a food to be “healthy” or “low fat” they are much more likely to overindulge and under estimate the calories. This is often called the health halo effect. Not only can these "healthy" food labels trick you into over indulging, many of these “healthier” options are still high in sodium, sugar, preservatives and other unhealthy ingredients. The results? These “healthy” foods might actually be causing you to gain weight instead of shedding those extra pounds.

How do you navigate around all the claims out there that can sabotage your diet instead of help it?

Remember “low fat” and “no trans-fats” does not mean low calories. In fact, many low fat snacks can be very high in calories and loaded with sugar, salt and other ingredients that lack much nutritional benefit.

Read the label carefully. Know what you are eating. Read the packaging for nutrition facts or check nutrition information online. Ingredients are listed on product labels in descending order by weight. The first ingredient listed is the most abundant in the product. Look at the total nutrition and calorie picture of what you are eating and not just the “low fat” or “healthy” claim on the front of the package.

Regulate your portion size. Just because something is labeled as “light” or “low fat” does not give you permission to super-size your portion. It can still be loaded with calories. If you eat twice as much of a high calorie food just because it has “half the fat” your waistline may be in trouble.

Get real. Skip those packaged and processed diet foods altogether. Instead enjoy real foods with simple and natural ingredients. Need to satisfy a craving for something sweet? Have a small square of dark chocolate rather than a package of sugar-free candy. Dark chocolate is loaded with antioxidants and tastes delicious. Looking for something crunching? Instead of a bag of chips, grab a handful of almonds, walnuts, pistachios or pecans. They’re full of healthy oils. Want to spice up a salad? Toss your salad with a quick vinaigrette of olive oil, herbs and vinegar instead of slathering on the “low fat” bottled salad dressing. They all taste fantastic and offer a smart balance of nutrition and calories.

Healthy Food Trends for 2013

What will chefs, nutritionists and foodies be talking about in 2013 when it comes to healthy foods? You’ll find these food trends impacting what you find on the grocer’s shelves or in your favorite restaurants in 2013 according to trend watchers.

Some general food trends to watch for:

- Small plates

- Locally sourced and grown meat and produce

- Sustainable seafood

- Organic produce

- Healthy kids meals

- Gluten-free cuisine

- Fermented foods

In addition, specific foods will be getting the spotlight this year for both their great flavors and their nutrition punch. Some of the powerhouses on the menu this year to try:

- Kale

- Pumpkin

- Sweet potatoes

- Chia seeds

- Non-wheat noodles and pasta (think quinoa, rice buckwheat)

- Teff and quinoa

You can also take a culinary journey around the globe this year with hot trends for ethnic and regional cuisines from Peru, Southeast Asia and even Great Britain.

Recommended Reading

The Longevity Kitchen

Satisfying, Big-Flavor Recipes, Featuring the top 16 Age-Busting Power Foods

By Rebecca Katz with Mat Edelson

We are excited to share the news of the coming release of The Longevity Kitchen, from award-winning MyFoodFoodMyHealth chef contributor Rebecca Katz. In The Longevity Kitchen, Rebecca explores in her own spirited and engaging way the 16 delicious super foods proven to help fight chronic conditions such as diabetes, heart disease, high blood pressure, inflammation and arthritis. This superb book is packed with more than 100 delicious recipes, meal planning ideas and the latest scientific evidence about how super foods like asparagus, coffee, dark chocolate, kale, olive oil, sweet potatoes and wild salmon can promote longevity and help fend off common chronic conditions. It’s a flavorful, fun and information-rich addition to anyone’s cookbook library. Get one for yourself and any cooks in your life.

Learn more about Rebecca

Pre-Order the book on Amazon





Downloadable Diet Plans from MyFoodMyHealth & Kathie Swift

The MyFoodMyHealth FODMAPs Diet Third Edition

We've recently released the third edition of our popular MyFoodMyHealth FODMAPs Diet. It includes updated information on the latest scientific research related to FODMAPs, the therapeutic eating plan that is gaining ground as an effective protocol to help individuals with irritable bowel syndrome.

Created by MyFoodMyHealth and our Chief Nutritionist Kathie Madonna Swift, the MyFoodMyHealth FODMAPs Dietprovides easy and helpful guidelines for following a FODMAPs eating plan, plus delicious recipes from MyFoodMyHealth chefs. If you suffer from IBS or other digestive disorders, it may be just what you need to help alleviate your IBS symptoms.

Learn more about the FODMAPs Diet

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


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