DR. NATHAN'S HEALTH BLOG

Overnight Oats (3 ways)

Ingredients Rolled Oats (about 1/2 a cup) Frozen cut pineapple (1 cup) Turmeric powder (1/8 tsp)  All spice powder (1/8 tsp) Almond milk (1 cup)  Directions Mix all of the above and let it soak overnight in the fridge. Enjoy with 1/4 cup of fresh or frozen (thawed) berries for each serving. – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –  Ingredients Rolled Oats (1/2 a cup Blueberries (1/2 a cup, fresh or frozen) Flax seeds (1 tsp, crushed) Cinnamon (1/2 tsp) Oat milk (1 cup) Directions Mix all of the above and soak overnight in the fridge. Enjoy with half a banana cut as topping. – – –

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Healthy Ambrosia Salad

Ingredients oranges, peeled and chopped  (2) pineapple chunks (2 cups) banana, sliced (1) shredded coconut (1/4 cup) dried cranberries (1/8 cup) orange juice concentrate (1 tablespoon) almond  extract, optional (1/2 teaspoon) water (1 tablespoon) Directions Combine the oranges, pineapple, banana, coconut, and cranberries in a medium  bowl. Combine the orange juice concentrate, water, and optional almond extract in a small bowl.  Pour over the fruit and toss until evenly distributed. Store in a covered container in the refrigerator, leftover ambrosia (without the banana) will keep for up to 2 days. Nutrition Facts (per serving) Calories:  188 Protein:  1.8 g Carbohydrate:  43.3 g Sugar: 35.3 g Total Fat: 2.4 g Calories from Fat: 11.5% Fiber: 3.9 g Sodium:  17 mg Recipe Source: PCRM, Physician Committee of Responsible Medicine

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Chia Pudding (single serving)

Ingredients Almond  Milk (1/2 cup) 2 tbs chia seeds 1/2 banana 2 tbs old fashioned oats 1 tbs raisins Directions Mix all of the above and soak overnight in the fridge. Top with shaved almonds and/or blueberries.

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Tofu Scramble

Ingredients tofu, extra firm, light or low-fat when possible (14-16 ounces) garlic, minced (1 clove) onion, diced (1/2 cup) green  pepper, diced (1/2 cup) red pepper, diced (1/2 cup) mushrooms, chopped (3/4 cup) turmeric powder (1/4 teaspoon) cumin powder (1 teaspoon) black pepper (3/4 teaspoon) salt (1/4 teaspoon)  Directions Add 1/4 cup water to large sauté pan. Once heated, add onion. When  the  aroma releases from the onion and it starts to become translucent, add garlic. Cook for 2 minutes, add peppers and mushrooms and add 1/4 cup water if vegetables are sticking to the pan. Cook for about 4 minutes or until vegetables are tender. Crumble tofu with hands and add to pan along with turmeric, mixing well. Add cumin powder, pepper, and  salt, and cook for another 4-6 minutes until everything is cooked through. Serve with whole grain toast or on a warm corn tortilla. Nutrition Facts (per

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Rice-Lentil Bowl

Make the most out of left overs by adding some freshly sautéed greens and some grated carrots/radish and lemon. Spice it up if you like with some fun sauces you can combine and experiment with at home. My  favorite is Gochujang (Korean) Gochujang or red chili paste, a savory, sweet, and spicy fermented condiment made from chili powder. Cooked brown rice or quinoa, cooked lentils, mixed grilled vegetables, these are usually already available in my fridge. This is because I always make a little extra and put it away for use when I have very little time to cook a full meal. I take about 1/2 a cup to one cup of each of the above and add this to a bowl (thanks to cava for this wonderful idea), it tastes better heated up of course. I then sauté a green like spinach or kale with fresh garlic and add

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Curry Hummus Sandwiches

Brighten up plain humus with some curry powder and mustard, add a pinch of turmeric and you have a spread rich in digestive spices and antioxidants. This takes less than 5 minutes to make and stores well in the fridge for up to a week. If you have multigrain bread, salad greens, tomatoes and onions you can put together a great tasting and filling sandwich in less than 2-3 minutes, making this a good option for lunch on weekend or to take to work on a weekday. This is about 250 calories with about 13 grams of protein. Also a good source of fiber.  I am not one for counting calories, since when you eat a whole foods plant based diet with less to no highly processed foods, you meet most nutrient needs and very rarely exceed caloric limits. You can also add avocado to the sandwich and fresh or

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Sprouting Lentils – Getting More From These Legumes – Toasted Lentils or in a Lentil Salad

written by Aruna Nathan, M.D. on Saturday, 27th August, 2016 I used to sprout lentils a lot when my kids were younger but stopped for a while as some of the cooking patterns changed at our home. Recently, I started sprouting beans and  lentils again and am enjoying using them in any recipe that call for lentils or beans.  Basically, you can use the same lentil or bean as mentioned in the recipe, but just sprout them a few days ahead of time. Benefits of eating lentils They are a great source of proteins, vitamins, minerals, trace elements and antioxidants. Great for your heart, fight against cancer and anti-aging in general. One cup of lentils can provide close to 18 grams of protein, and the best part, one cup  of lentils has less than one gram of fat. They are extremely economical, a pack costs less than $7.00 and can

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Osteoporosis

Osteoporosis, a brief overview.

Let’s talk about a process that we should think about when we’re young so we can try to prevent unfortunate events as we age.  First, here are a few important definitions.  Osteoporosis is a decrease in bone mass leading to fragility of the bones and increased fracture risk. Osteopenia is its less severe sidekick and sarcopenia is loss of muscle mass.  Fragility fractures refer to hip fractures, wrist fractures and compression fractures of the spine that may occur spontaneously, and occur more frequently in those who have osteoporosis. Osteoporosis is responsible for 1.5 million new fractures a year, 0.5 million hospitalizations per year, 800,000 ER visits per year and 180,000 nursing home visits per year. Bones are not static – they are constantly forming and remolding. In childhood and in our teens we have more bone forming activity, in our 20s, 30s and 40s this activity between bone formation and

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That Little Black Dress

Weight loss is often driven by the desire to fit into “that little black dress”, a pair of designer jeans or to look sleek and toned in in your new athletic ware. Many may have aspirations that range from having a BMI of 17 (average BMI of a runway model), or looking like a young wide receiver on the cover of a glitzy sports magazine. These unfortunately often are unrealistic and unattainable targets leading to disappointments and have no positive outcomes. Others who are more “practical” (me included) think of getting to their “ideal body weight”, i.e. what they weighed when they got married (ha-ha, most of us weighed the least then), or the lowest we have been in our adult lives. This too often is difficult to achieve by most and we stop trying after preliminary trials and lack of immediate results. There is a multibillion dollar industry supporting

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Nutrition Blog 1: Challenges and controversies in Nutritional Science

This series of blogs, based on the strong research done by the Journal of the American College of Cardiology, will serve to provide recently discovered information on Nutrition and to dispel common myths on its relationship to Cardiologic health. For decades, it has been known that a well-rounded, heart-healthy diet is vital for the prevention of atherosclerotic cardiovascular disease, or ASCVD, which includes coronary death, nonfatal myocardial infection, as well as fatal or non-fatal stroke. What is the reason for the confusion? There are several challenges to setting a scientific evidence base when it comes to nutrition, mostly due to the inter-weaving functions and effects of nutrients, the correlation of healthy behaviors such as exercise and activity and good dietary habits. To compound this, there is a lot of hype in the media and books about miracle diets and there is a lot of data without accompanying facts. Evidence about

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