published work

 By Pamela Ellgen

Complement salmon’s heart healthy omega-3 fats and satiating protein with nutrient-rich starches for a healthy meal. Pair grilled salmon with cool quinoa or lentil salads in the summer and comforting savory starches in the winter. Salmon’s relatively high fat content assists vitamin absorption, so pairing it with vitamin-rich starches maximizes nutrient availability. read more



By Pamela Ellgen

After reading Barbara Kingsolver’s book “Animal, Vegetable, Miracle” in which she and her family leave Arizona for a farm in Virginia to eat nothing but locally grown foods for one year, I wanted to try a similar project. Unlike Kingsolver I did not have the luxury of owning a family farm nor the commitment to abstain completely from foods grown outside my home state, also Arizona. But I did appreciate the rationale behind becoming a locavore.  read more (Pages 10-11)

by Pamela Ellgen

If your nightly nip of pinot noir has you worried about your waistline, new research may lift your spirits. A study conducted by researchers at Brigham and Women's Hospital in Boston found an inverse correlation between red wine consumption and weight gain. Led by Dr. Lu Wang, PhD., the study followed nearly 20,000 women over a period of 13 years and found that those who drank between one to two glasses of red wine per day were less likely to gain weight when compared with those who abstained from alcohol completely... read more


LIVESTRONG.COM: Healthy Family Meals on a Budget
by Pamela Ellgen
If you believe eating healthy empties your pocketbook faster than you can say "organic vegetables", think again. Pound for pound, plant-based foods cost less and have fewer calories than animal products, and they supply your body with healthy fats, fiber, vitamins, minerals and antioxidants. When meat takes the back seat, you can... read more

The Asian Reporter: Go Raw for Good Health Inside and Out
From The Asian Reporter, V19, #22 (June 9, 2009), page 13.
by Pamela Ellgen

Ani Phyo is pure sunshine. The raw, vegan chef’s glowing skin, radiant energy, and gracious outlook bespeak the inner health she has found eating a raw, plant-based diet. She has written two recipe books and recently visited Portland to share more from her newest publication, Ani’s Raw Food Desserts.
"Raw foods are rocket fuel for our bodies," she said... read more


LIVESTRONG.COM Natural and Green Ways to Lose Weight
by Pamela Ellgen
You don't need to drive to a gym to lose weight. You can burn fat and help the environment in the process by walking more, driving less, growing your own food and eating a plant-based diet. For even more of a positive effect, help clean up a park or road to go green and lose weight.
Park the Car
Not only will parking your car and walking, bicycling or taking mass transit lower your carbon emissions it can help you shed pounds. A study conducted by researchers at Rutgers University... read more

by Pamela Ellgen
For this article, we interviewed Dr. Heidi Sivers Boyce, President of the Oregon Athletic Clubs, which encourages elements of healthy lifestyle for every member of the family. Before this position, Dr. Sivers Boyce owned P. B. & Ellie’s Cafe in Southwest Portland. The restaurant offered organic, local... read more

Organic fruit offers many health benefits over conventionally grown fruit due to increased nutrient content, higher antioxidant levels and the absence of chemical fertilizers and pesticides. If you're new to buying organic or on a tight budget, start with the fruits... read more