In this issue:
- The My Foundation Diet - Restore, Renew and Rebalance Your Health
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The My Foundation Diet - Restore, Renew and Rebalance Your Health
A delicious, whole foods approach to optimizing health and genetic potential
Feeling sluggish or tired and in need of a healthy boost to get you on track for a healthier tomorrow? Then the My Foundation Diet is for you. Created by our Chief Nutrition Advisor, Kathie Madonna Swift MS RD and MyFoodMyHealth, the My Foundation Diet is a 2-week, seasonal eating plan that makes it easy to start down the path to restoring, renewing and rebalancing your health.
The My Foundation Diet offers an ecologically, intelligent whole foods eating plan that contains the core ingredients identified by decades of nutrition research and used in clinical practice to support health and healing. And like MyFoodMyHealth meal plans, it's filled with delicious, inspiring recipes that are sure to satisfy.
Fight Seasonal Cold and Flu with Immune Boosting Foods
Want to give yourself and your loved ones a fighting chance against cold, flu and other seasonal illnesses? Turn to whole, natural food. Eating whole foods that are dense in nutrients is a good way to nourish your body and support and maintain a healthy immune system. Some of the nutrients and foods that research has shown play a key role in supporting a healthy immune system include:
High-quality, complete protein found in foods like eggs, fish, shellfish and venison
Essential vitamins A, B, C, E and K found in whole grains, vegetables, citrus and other fruits
Minerals including Zinc, Iron, Copper, Selenium and Manganese found in foods like Swiss chard, raw crimini mushrooms, tofu, fish, summer & winter squash, spinach and Romaine lettuce
Antioxidants & phytonutrients - found in colorful fruits and vegetables like strawberries, cherries, carrots and tomatoes
How to Navigate the Holiday Buffet
Holiday season is upon us, which can be a challenge if you are trying to maintain healthy eating habits. You don't need to completely skip the holiday buffet table or your holiday favorites to stay healthy during the holidays. Instead, follow some of these tips to keep things balanced and in moderation:
1. Never go to a party hungry - Instead, eat a healthy snack before the event. Try some yogurt, fruit, nuts or one of the delicious snack ideas from your MyFoodMyHealth meal plan to avoid the urge to eat too much at the party.
2. Scope out what's on the buffet - Give the buffet a once over before you dish up your plate. Opt for simple, whole foods and colorful fruits and vegetables. Look at the foods recommended for your health conditions on the MyFoodMyHealth website and select from those to enjoy the festivities and eat healthy.
3. Be choosy - ;Don't eat everything at the buffet table. Instead select a few specific holiday favorites that you only indulge in during the holidays. For example, treat yourself to your grandmother's special dessert.
4. Think small and slow - Use a small plate. Slowly eat the special treats that you've selected. If you eat small portions and savor the flavors, chances are you'll eat less and enjoy the food more.
5. Move around - Don't socialize near the buffet table or in the kitchen where you will be tempted to nibble. Take the focus off the food, move around and enjoy friends and family instead.
Welcome in Autumn with Butternut Squash Soup with Crispy Shallots and Sage
Butternut Squash Soup with Crispy Shallots and Sage just screams 'autumn'. The butternut squash gives a sweet, nutty taste to this silky soup. Plus the squash is loaded with vitamin A and is a good source of fiber, potassium and magnesium.
A Note from Our Chief Nutrition Advisor
Digestive Soothing Strategies by Kathie Madonna Swift MS RD
Digestion is a dynamic process that transforms the delicious food we eat into the molecules of molecular motion that maintain our health and protect us from disease. Our digestive tract is home to our second brain and a sophisticated nervous system, most of our immune system and a large population of friendly bacteria that defend us from nasty microbes. It is no wonder that our inner tube of life can be our “highway to health or pathway to pathology”.
Some digestive soothing strategies to keep your gut in good working order:
1. Eat mindfully and sensually – digestion begins in the head and is referred to as cephalic digestion – so it’s true that we eat with our eyes and we should engage all our senses in the process to make the most out of our food.
2. Enjoy whole foods nutrition – nature made foods deliver fiber and other gut protective substances that nourish the GI tract and its resident friendly bacteria.
3. Chew thoroughly – there is no substitute for the power of mastication which turns on enzymes that help break down our food into more digestible forms.
4. Be cautious about alcohol and certain medications – alcohol intake, some over the counter anti-inflammatory agents and certain prescribed medications can affect the integrity of the gut lining and contribute to digestive problems.
5. Discover stress relief – chronic stress can lead to gut distress, so find your favorite stress relieving technique whether it is a walk in nature, yoga class, music or some other calming modality and build it into your day.
Learn more about Kathie
Recommended Reading: IBS Cookbook for Dummies
Do you or a loved one suffer from IBS? This plain-English, reassuring guide by Carolyn Dean MD, ND and L. Christine Wheeler MA explains all aspects of IBS and gives you up-to-date information on the latest tests, healthy nutrition guidelines, diet and exercise plans, and the newest medicines and therapies to bring you much-needed relief. It also includes recipes from MyFoodMyHealth chefs such as Andrea Boje, Caroline Nation, Ela Guidon, Laura Pole, and Victoria Amory.
Learn more about Dr. Dean
Let's Hear from You
Do you have a favorite recipe? Would you like to ask our experts a question? We'd love to hear your comments, questions, and suggestions. Simply click here to share your thoughts.