Table Talk

Table  Talk  Osteoporosis

Nosh  Menu  System  

Disclaimer

• Please understand that this talk is NOT a substitute for a medical treatment program. Consult with your doctor before implementing any new lifestyle changes.

• If you are currently on a treatment regimen for cancer, are overweight, have any health problems or are on prescription medication, please consult your doctor before making any modifications to your diet or exercise routines and, of course, follow your doctor’s recommendations because they are personalized to you and your situation.

• Whitney’s Kitchen is not a platform to promote any social political or religious agenda. We are all about introducing individuals to best practices in Lifestyle Medicine and empowering them to become their own best health care provider.

• Osteoporosis is NOT a natural consequence of aging. It is preventable, arrestible and largely reversible.

• In spite of having the world’s highest intake of calcium, Americans suffer from the highest hip fracture rates in the world. Calcium intake in America is high from eating cheese and drinking milk. Calcium from dairy is poorly absorbed by the body.

• Eating a diet that is chock full of vegetables, beans, nuts, and seeds, will ensure sufficient calcium intake that your body can use.

• Nutrition is always two sided: What we ARE eating, and what we AREN’T.

• Strong bones need volumes and a wide variety of plants.

• Eating large amounts of animal products, sugar, salt and caffeine are bone robbers.

Table Talk Take Aways

~Keep    meat  and  cheese  intake  to  15  ounces  a  week  or  less,~Keep  salt  under  1200  mg  a  day,~Eliminate  caffeine,  soda  and  sugar!~Eat  a  copious  amounts  of  a  broad  variety  of  plants!  

How  to  Protect  Bone  Stores  of  Calcium

Foods  to  Prevent  and  Reverse  Osteoporosis

Raw  Vegetables    

Broccoli KaleTurnip  Greens  Mustard  Greens  Parsley   Romaine  Watercress  Celery  Spinach  

Fruits  

BlackberriesOrangesGrapefruitApricotsFigsKiwiPapaya  

Colorful  Veggies  

CauliflowerChili  PeppersCarrotsSquashSweet  Potato

Cooked  Veggies    

Cabbage CollardsBok  ChoySwiss  ChardSplit  PeasBurdock  RootOkraArQchokeBrussels  Sprouts

Beans  

NavySoybeansPintoGarbanzoLimaBlackLenQlsKidney  

Whole  Grains    

TapiocaBrown  RiceQuinoaWhole  WheatAmaranth

Nuts  and  Seeds  

AlmondsHazelnutsWalnutsSesame  SeedsSunflower  SeedsFlaxCashews

Herbs  and  Spices  

OreganoMintGinger

• Vitamin D has been generating a lot of interest in the medical literature. It’s been shown to be preventative for every chronic disease and all cancers, including osteoporosis.

• Vitamin D allows our bodies to uptake more calcium from what we eat in the intestines…and that in turn stimulates the bone building cells to get busy producing new bone!

• Studies show taking vitamin D is more effective than taking extra calcium for osteoporosis.

• Please be sure to ask your doctor to run your blood levels of Vitamin D at your next appointment.

• There is no reason that our bones have to weaken with age. They can be strengthened and kept strong at any age!

• Walking is a weight bearing exercise. Carve time out of your day to get 10,000 steps in every single day.

• Consider using a weighted vest to strengthen your spine and hips.

• REAL FOOD. Vitamin D. Exercise. The trifecta to preventing and even reversing Bone Density issues.

• No need to fear aging when you have proven strategies in place.

Table Talk Take Aways cont.

Nosh  Menu  System  Osteoporosis

I hope our Table Talk on the connection between Nutrition and Osteoporosis has given you scientifically validated hope and inspired you to become your own best health care provider to prevent, arrest or even reverse osteoporosis from robbing you and your loved ones of life and health. This document was created to serve as a reminder of some of the main takeaways and give you a jump start into bridging the gap between KNOWING what to do for your health, and DOING it! Our NOSH MENU SYSTEMS are a strategy for individuals who want to put what they’ve learned in our courses to use. They serve as a cooking, shopping and eating course wrapped up in a nice little package that is delivered monthly. We have created this menu for osteoporosis patients and their unique needs. As you begin to get the hang of how to eat to prevent and reverse heart disease, you may want to hop on into our other Nosh Menu Systems. Check out all of the recipes on whitneyskitchen.com for more inspiration!

Welcome to the Nosh Menu Review!

This cooking clinic experience walks you through the Nosh Menu System based on a bean and greens.

Follow closely! You’re getting some great tips and tricks and insights into how to use this system to free up your time, budget and health!

Let’s get started!

Go shopping.

GO  SHOPPING!  

HERE'S  YOUR  LIST!  

Strawberries,  frozen;  4  c    Banana,  frozen;  1    Ezekiel  Bread,  found  in  frozen  sections;  1  loaf

Refrigerated

Plant  based  milk;  2  1/2  c  -­‐  vanilla  flavor  optional    Silken  tofu;  1  container  (16oz)  Firm  tofu;  2  containers  (16  oz  each)  Non-­‐dairy  mozzarella  cheese;  1  c  

Frozen  GoodsDry  Goods

Yellow  lenTls,  dry;  1  c  Garbanzo  or  Chickpea  beans;  3-­‐15oz  cans  Cashews;  1  c  Dijon  mustard;  1  T  Braggs  Amino  Acids;  1  T  pay  spray  Dates,  dried;  3  Pasta  sauce,  no-­‐salt-­‐added/low  sodium;  3  c  Hemp  seeds;  2  T  NutriTonal  yeast;  1  T

Produce

Onion;  2  large    Banana  1  (Smoothie)    Garlic;  8  cloves  Ginger;  1-­‐inch  piece  Mangos;  2    Spinach;  5  c  Kale;  2  bunch    Laminate  kale  (opTonal)  or  regular  kale;  1  bunch  Lemon;  1    Avocado;  1  Lime;  1  Eggplant;  2  large  Zucchini;  3  small  Yellow  squash;  3  small  Broccoli;  2  heads  Sliced  mushrooms;  4  c  Bell  pepper,  any  color;  4  medium  Romaine  hearts;  2  heads    Strawberries,  blackberries  OR  blueberries;  1/2  c  (your  choice)  

Herbs  and  Spices

Italian  herbs,  dried;  2  T  Turmeric;  1  t  Coriander;  1  t    Cumin;  1  t  Cilantro;  1  bunch  Basil;  1  1/2  c  Garlic  powder;  1  t

Garbanzo Bean aka Chickpea) Garbanzo beans (like most legumes) have long been valued for their fiber content. Two cups provide the entire Daily Value! In some parts of the world (for example, parts of India), garbanzo beans are eaten daily in large amounts and on a year-round basis. But a recent study has shown that we can obtain health benefits from garbanzo beans even when we eat much smaller amounts over a much shorter period of time. In this study, it took only one week of garbanzo bean consumption to improve participants' control of blood sugar and insulin secretion.

Bean

Kale, Lacianto Kale, Curly KaleKale is a dark leafy green and holds a lot of phytonutrients necessary to keep us healthy. Try to eat these throughout your day!! A serving of kale has more absorbable calcium than a small carton of milk.

Greens

Cook the bean according to package instructions.

While they’re cooking, create your Nosh Pot and the Dressing/Sauce/Dip

Serving Size: 4

Yellow Lentil Dal and Bean

Ingredients:1 c dry yellow lentils, rinsed 4 c water1/2 t ground turmeric 1 medium onion, chopped 4 cloves garlic, minced1 T minced fresh ginger 1/2 t ground coriander 1 t ground cumin1/4 t black pepper, or to taste 1-15oz can beans, rinsed and drained 2 mangoes, peeled and diced3 c coarsely chopped spinach 1 c kale chopped 1/2 c chopped fresh cilantro

This yellow lentil dal dish takes little to no effort to make!

Nosh Pot

DirecQons:  

1. Combine lentils, water and turmeric in a large saucepan. Bring to a boil, reduce heat, partially cover and cook, stirring occasionally for 15 minutes. Meanwhile, add water and onion and cook until almost tender, about 3 minutes, add garlic and ginger and cook for an additional 2 minutes. Add coriander, cumin and black pepper. 2. Stir the garlic mixture, beans and mangoes into the lentils. Return to a simmer; cook stirring occasionally, until lentils are very tender, about 15 minutes. Stir in spinach and cilantro and heat until kale and spinach is wilted.

Serving Size: 3/4 c - 1 c

Go-To-Caesar Dressing

Directions:1. Blend ingredients in a blender or food processor until well combined and smooth. Season to your liking.

Ingredients:

1/2 c raw cashews, soaked in water (30 min at least) and drained 1/4 c water or plant based milk 1 T lemon juice 1/2 T Dijon mustard 1 small garlic clove (less garlic is better due to strong flavor) 1/2 T Braggs Amino Acids salt and pepper, to taste

Creamy, tangy and perfect for any item in need of a drizzle.

Dressings, Dips & Sauces

You’re Done for now!Pack up those cooked beans and store them in the fridge.

Happy Mise' en Place!

Serving Size: 4

Strawberry Sensation

Ingredients:3 kale leaves2 c of spinach1 1/4 c vanilla favored almond milk 1 t vanilla extract1 1⁄2 c of Frozen Strawberries 1 frozen banana

Strawberries have quite a bit of antioxidants, change up your fruits in your smoothies, the more colorful the healthier!

Smoothies

Directions:

1. Place all ingredients in blender and process until smooth.

Create the rest of these recipes from the cooked beans and the items from your shopping trip at

your leisure.

You are SO prepared!

Serving Size: 1-2

5-Minute Breakfast

Directions:

1. Spread mashed avocado on top of toast. Salt and pepper to taste. 2. Mash cooked and drained garbanzo beans with dressing. Spread on top of

avocado mixture 3. Top with chopped tomato and onion. Salt and Pepper to taste. 4. Garnish with chopped parsley and lemon slice.

Keep things simple in the morning. Sometimes the best breakfast is a combination of many items that you need to eat to start off the day. If you do not enjoy the texture of kale try massaging it with your hands with your dressing! This will soften the greens.

Breakfast

Ingredients:1/2 avocado, mashed 1 T lemon juice salt and pepper to taste 1/4 c garbanzo beans, mashed 2T “go to caesar dressing” 1/4 c tomatoes, chopped 1/8 c chopped onion salt and pepper to taste 1 slice of Ezekiel Bread, found in frozen sections - toasted

Serving Size: 4

Everyday Caesar Salad

Directions: 1. Open can of chickpeas and dry with a towel. Roast the beans by spraying

lightly with pan spray, season with salt, garlic powder. Bake at 400°F. for 20 minutes. Gently roll the chickpeas around on the baking sheet. Place back in for another 10-20 minutes. Cool completely.

2. Prepare the Parmesan cheese: Add cashews and garlic into a food processor and process until finely chopped. Now add in the rest of the ingredients and pulse until the mixture is combined. Salt to taste.

3. Prepare the lettuce: De-stem the kale and then finely chop the leaves, then chop the romaine into bite sized pieces. Place into extra large bowl.

5. Toss the lettuce with the dressing until fully coated. Season with a pinch of salt and mix again. Top with the roasted chickpeas and Parmesan cheese. Serve and enjoy.

Ingredients: Chickpeas Roasted 1 (15-ounce) can chickpeas (or 1 1/2 cups cooked), drained, rinsed pan spray 1/2 t fine grain sea salt 1/2 t garlic powder

Nut and Seed Parmesan Cheese: 1/3 c cashews 2 T hulled hemp seeds (optional) 1 small garlic clove 1 tablespoon nutritional yeast 1/2 teaspoon garlic powder salt, to taste

For the base 1 small/medium bunch lacinato kale, de-stemmed (5 c chopped) 2 small heads romaine lettuce (10 c chopped)

Hugh Jass Salad

This caesar dressing will fool-proof the traditional egg yolk based dressing. Our vegan dressings pack just as much flavor, plus they hold up in the fridge!

Serving Size: 4

Lentil and Eggplant Pasta

Ingredients:“Noodles” 2 large eggplants, sliced lengthwise - 1/4 inch thick3 small zucchini, slice lengthwise as thinly as possible 3 small yellow squash, slice length- wise as thinly as possible pan spray

“Ricotta” 16 ounces silken tofu 1 small onion, cut into quarters 4 cloves garlic, cut in half1 c fresh basil leaves 1 1/4 pounds firm tofu, squeezed dry and crumbled 2 T dried Italian herbs1 c grated nondairy mozzarella cheese.

Vegetables/Filling 1/2 c leftover lentils from Yellow Lentil Dal and Bean dish 2 heads broccoli, coarsely chopped 4 c sliced mixed fresh mushrooms (shiitake, cremini, oyster) 4 medium bell peppers (red, yellow and/or orange) seeded and chopped 7 ounces kale, sliced thin or chopped small 3 c pasta sauce, no-salt-added or low sodium,divided1/4 c fresh basil for garnish, chopped

Why not put leftovers in one of our favorite dishes, lasagna! Just wait until you try this dish. Tofu acts as the ricotta cheese, the veggie filling is quite tasty and the “noodles” are squash and eggplant!

Main

Directions:1.To make the lasagna noodles, preheat the oven to 350 degrees. Line a baking sheet with parchment and lightly spray with pan spray. Place the eggplant, zucchini, and yellow squash in the pan and bake for 10 minutes, or until “flexible” but not completely cooked. Work in batches if necessary. Set aside.

2. While the “noodles” are baking, make the tofu “ricotta”. Puree the silken tofu, onion, and garlic in a food processor. Add the basil leaves and pulse to coarsely chop. Transfer to a medium bowl and mix in the crumbled firm tofu. Add the Italian seasoning, and grated nondairy cheese. Set aside.

3. To prepare the vegetables, sauté broccoli, mushrooms, bell peppers and spinach over low heat for about 5 minutes. Cook just until tender.

4. To assemble the lasagna, spread a thin layer of the pasta sauce on the bottom of a baking dish. Layer the eggplant slices, sautéed vegetables, yellow squash sl ices, zucchini slices and tofu “ricotta” and leftover lentils and then spread with pasta sauce. Repeat the layers, ending with the tofu “ricotta”. Spread the remaining pasta sauce on top and bake at 350 degrees, uncovered, for 1 hour, or until hot and bubbly. Garnish with the shredded basil.

~Whitney Cabrera, RN

“Welcome  to  our  kitchen,  where  the  pantry  is  your  pharmacy,  the  stove  is  your  laboratory  and  health  happens….at  the  kitchen  table.”