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Nutrition & Recipes

General Nutrition


Look around at the general health of your family, friends, and community. What do you see? What if I were to tell you that you can hold in your hands the solution to the obesity epidemic, cardiovascular disease, & diabetes? You can do this and more. You are in control!

Question the myth of what we know isn't working. . . our typical western diet. The panacea for good health and a vibrant active life is consuming a diet of whole plant based foods, not animal products, not supplements, not added fats and sugars. 

Celebrate your Genes by stocking up on a diet rich in colors and textures of grains, vegetables, and fruits Eating the  RIGHT KINDS of nutrients is the simple solution. Nutrition helps genes express good health..even preventing and reversing disease.

Go on… the change that makes a difference.

Schedule an appointment with Judy Heller


Whole Food Plant Based Nutrition


Do you want to improve your health and wellbeing?

What you eat does make a difference.


Portland, OR  97205


Call 503-282-1677


The Connection Between Nutrition and Sleep Health

--Expert Insights from Tracy Owens, Registered Dietitian and founder of Triangle Nutrition Therapy and several other health expert contributors.


Healthy Vegan Recipes for the Family

Thanks to reader Ally for sharing this page with WOW. Her mom noted she found this page with "some cool recipes and tips for vegans-" Check it out.

A Healthy Living Guide to Veganism,suggestion sent by wow website reader

Which Web Sites Can You Trust by Nancy Clark MS, RD, CSSD
To help you find trust-worthy websites for general and sports nutrition information, Nanacy has compiled some of her favorite sites. Perhaps you will find them helpful, as well.

Should Athletes Avoid Junk Foods
by Nancy Clark MS, RD, CSSD
Many athletes go to great extremes to eat healthfully. Needless to say, the definition of “eating healthfully” varies from person to person—and often takes on a religious zeal.  “Healthy eating” tends to include these parameters:     Read more

Pinon Chili beans| Physician for Responsible Medicine
This recipe makes a hearty meal by itself or a side to any feast. It goes well with tortillas or homemade no-fry bread.

Gluten, Grains & Good Nutrition
by Nancy Clark MS, RD, CSSD
Good grief! Are grains really all that bad for us? Often demoted to being “just carbs,” whole grains are actually a beneficial part of a sports diet.                 Read article   

Super Sports Foods: Do they really need to be exotic?

by Nancy Clark MS, RD, CSSD
Do you get tired of reading yet-another headline about The 10 Best Super Sports Foods, only be instructed to buy exotic fruits, ancient grains, and other unusual items? Do we really need chia, spelt, and quinoa? Is anything wrong with old fashioned peanut butter, broccoli and brown rice?                               Read more

by Nancy Clark MS, RD, CSSD
Carbohydrates seem to be a source of confusion for athletes and fitness exercisers alike. Due to the Paleo Diet, Grain Brain, Wheat Belly, and other trendy diet books, many active people don’t know what to eat.

What’s Old? What’s New: Sports Nutrition Update
by Nancy Clark MS, RD, CSSD
Once upon a time, warriors (the original athletes) ate lions’ hearts. Today, athletes seek out energy drinks and protein shakes. Clearly, times have changed! In case you are wondering what else is old-and new . . . . .                             Read more            

Caffeine: Performance Enhancement in a Mug
Whether you are looking for a hit, boost, pleasing stimulant, or excuse to socialize with your friends, coffee is the go-to beverage for many athletes.

Food News from the Academy of Nutrition and Dietetics

by Nancy Clark MS, RD, CSSD
Experiencing the Food & Nutrition Expo at the Academy of Nutrition & Dietetic Association’s annual convention is an eating adventure!

Plant-based Nutrition is Key to Health Transformation of St. Luke’s Hospital Director of Prevention and Wellness
“I now have a new paradigm of wellness—for myself and for my patients—and strongly believe that thisparadigm is essential for all physicians in our healthcare system." Former team internist for the St. Louis Rams and St. Louis Cardinals, James Loomis, MD, now director of prevention and wellness at St. Luke’s Hospital in Chesterfield, Missouri, dropped 60 pounds and nearly 100 cholesterol points.

Dieting Myths & Gender Differences by Nancy Clark MS, RD, CSSD
Despite their apparent leanness, too many active people
are discontent with their body fat. All too often, I hear seemingly
lean athletes express extreme frustration with their
inability to lose undesired bumps and bulges:                                       Read more

The Heart Attack Proof Diet by David S. Martin.
(article and video Dr. Caldwell Esslestyne)
CNN) -- Dr. Caldwell Esselstyn Jr. didn't become a doctor to change the way America eats. He was a general surgeon.                                             Read more 

On Cancer and a Vegetarian Diet
Once you start paying attention, you just can't avoid the bad news about meat consumption. From Reuters comes the news that "Women who received the most calories from animal protein had twice the risk of [endometrial cancer] compared to those who took in the fewest calories from animal sources."               Read more      

Protecting Your Bones
The bone-thinning condition called osteoporosis can lead to small and not-so-small fractures. Although
many people think of calcium in the diet as good protection for their bones, this is not at all the whole story. In a 12-year Harvard study of 78,000 women, those who drank milk three times a day actually broke more bones than women who rarely drank milk.                                                           Read more

School Lunch Guidelines Fall Short: Still Too Much Meat, Dairy, and Junk in School Lunches
Doctors urge USDA to require meatless entrées and nondairy beverages in all schools.                                                                                              Read more

One Bite at a Time: A Beginner's Guide to Conscious Eating

If you've been eating meat all your life, changing to a vegetarian or vegan diet can be daunting even just to think about, let alone act on.
Check out these suggestions; they should help even the most die-hard carnivores make the switch.                                                                                 Read more 


Cannillini Beans & Kale | NutritionMD
This dish can be served alone or on toast, grains or pasta. I like quick and easy preparation for whole goodness.

The Vegan Temptress' Rosemary Corn Chowder | Food For Life - Kristina Addington
Vegan Temptress, became the first plant-based chef to win the Food Network’s 
Cutthroat Kitchen.

Stir fried mushroom, tofu & bok choy
| Vegetarian Times
This is a quick power packed protein meal.

Golden Potatoes | NutritionMD
Did you know? Turmeric is a very active anti-inflammatory agent as well as a potent cancer fighter. Try adding more turmeric into your diet daily to reap the benefits of this golden spice!

Eggless Salad Sandwich | NutritionMD
These sandwiches have the flavor and appearance of egg salad without the saturated fat and cholesterol.

Golden Austrian Cauliflower Cream Soup | The Eat to Live Cookbook by Dr. Joel Fuhrman, p. 157. This is an easy to make flavorfull soup. 

All Most Instant Blackbean Chili | PCRM
This is an easy make ahead recipe, since this chili is even better the second day.

Super Raspberry Protein Brownies | Source: Power Foods for the Brain by Neal D. Barnard, M.D. Putting beans in brownies may seem like a strange idea, but you will change your mind after one bite of this protein-packed sweet treat!

Polenta with Black Beans and Rice (or FARRO)
This from the Campbell Family | Forks Over Knives :The How to Companion

Love One TodayTM | All About Avacados one of my favorite 'fats'.
Check out the new Love One Today resource guide created to provide you with avocado nutrition facts, the latest in avocado nutrition research, and tips, tools and recipes to help you, your patients and clients incorporate nutritious and delicious avocados into every day healthy eating plans.

Yam Chickpea Spinach Curry | By Veronica Grace | Fork Over Knives
This quick curry dish can be prepared 35 - 40 minutes. Quick tip from Veronica Grace: To make this recipe lower in sodium choose no salt added chickpeas like Eden Organics and no salt added canned tomatoes. Add salt as desired when serving. Or, let each salt their own.

Classic Crunchy Granola | Veg Kitchen
This granola recipe takes minutes to mix, a short time to bake, and light on oil. You might try without. It will taste fresher than those bought in bulk or in boxes. For other breakfast ideas                                                                   Read on

Beet, Kale, and Bulgar Soup | from Washington Post recipes.
This is a great time of the year to enjoy these colorful roots. I cook oil-free, even if suggested in a recipe.

BBQ Beans & Greens | by Katie Mae |Forks Over Knives
I enjoyed the flavors and used a combo of greens.

Double Chocolate Cupcakes | by Isa Chandra Moskowitz |Forks Over Knives- The Cookbook. Enjoy!!

Pumpkin Pie Squares | by Cathy Fisher | Forks Over knives
Makes 9 to 16 squares (depending on how small you cut them).These yummy squares are dairy, oil, and sugar free.

Cranberry Corn Bread  Food for Life
A hearty combination of cornbread and cranberry bread, this delicious bread could be a dessert,snack, or a side for any meal.

Fabulous-Un-Fried-Falafel Burgers | by Wendy Solganik | Forks Over knives

Oyster Mushroom Frittata from Food for Life
This frittata uses tofu to create a smooth and creamy protein packed base!

Beets with Mustard Dressing from Food for Life. This simple beet recipe is a delicious way to serve this vibrant and colorful root vegetable. Beets
have a natural sweetness and are a wonderful source of iron!

Maple Walnut Granola from Food for Life. This delicious granola is made without any added oil, which keeps it truly healthful and just as delicious.

Curried lentil & tomato soup from Fork Over Knives. This recipe is based on an Ethiopian soup with a rich, deep curry flavor and complex textures. It’s easy to make in a big batch for the week ahead, but it’s so good, don’t expect it to last more than a couple of days.

Kichadi  from Forks Over Knives by Cathy Fisher. This is a tasty curry taking advantage of summer vegetables and red lentils.

Red Potato Salad from Food for Life. This is a great mayo-less recipe for summer dinner and picnics. 

Overnight Muesli   - from Food for Life -Recipe from Unprocessed by Chef AJ. This is a tasty low fat breakfast. It is especially good with the abundance of fresh fruit available.

Berry Mousse - from Food for Life. Berries are everywhere. This is so easy that it’s hardly a recipe! Your blender does most of the work. This can be eaten as a pudding or used as a topping for fruit.

Blackbean Burgers
- This Mexican inspired burger is a delicious and healthy alternative to greasy beef burgers by Kaitlen Mae Eco-Vegan Gal

Creamy Mushroom & Barley - this tasty easy recipe is from the Happy Herbivore Abroad Cookbook.

Blueberry Buckwheat Pancakes - this easy recipe from Food for Life.
Antioxidant-packed blueberries paired with buckwheat flour make a terrific-tasting, health-promoting breakfast.

Black Bean Soup with Sweet Potatoes - Veronica Glace / Fork Over Knives 
This soup has an irresistible quality; the flavors are deep and earthy with some sweetness from the potatoes.

Nutty Crock-Pot® Quinoa  from the Cleveland Clinic Wellness Editors
Try this recipe when you know you just won’t have time to cook in the morning. It’s a great time-saver because you make it the night before.

Beets with Mustard Dressing 
This simple beet recipe from Food for Life PCRM, is a delicious way to serve this vibrant and colorful root vegetable. Beets have a natural sweetness and are a wonderful source of iron!

Green Dream Smoothie
When it comes to vegetables, more is better. Kale is a favorite nutritionally packed green. Consider adding this smoothie from The Cleveland Clinic Editors.

Vegan Enchiladas with Cilantro Avacado Cream Sauce
This very yummy enchilada recipe is from Oh She Glows.

Fruit & Nut Energy Bars
These bars can be made quickly and last.

Just Banana Muffins from Chef AJ / Fork Over Knives. No oil, salt, or sugar. Great tread for kids and adults.

Cuban Black Bean and Potato Soup
Source:21-Day Weight Loss Kickstart by Neal Barnard, M.D.; recipe by Jason Wyrick of the Vegan Culinary Experience.
This soup may only serve two because everyone always goes back for seconds and sometimes thirds!

Creamy Root Vegetable Soup
Recipe from The Cancer Survivor’s Guide by Neal Barnard, M.D. and Jennifer K. Reilly, R.D.
This soup is made with a variety of root vegetables and supplies an assortment of cancer-fighting antioxidants to help prevent free-radical damage. If you've never tried rutabagas before, you'll come to appreciate the subtle and delicious flavor they add.

Red Quinoa Pilaf with Kale and Corn   Recipe from: VegKitchen with Nava Atlas
I love a simple recipe to offer at holiday gatherings. This was easy to prepare and very yummy. I've served it chilled as well as heated. I added black beans to create an even hearty dish. Enjoy!

Southwestern Tofu Scramble  Recipe from: Vegetarian Times
Ground turmeric gives this egg-free scramble a golden hue. Leftovers (if any) make a great sandwich filling.

Spicy Mexican Sweet Potato Soup with Black Beans and Rice recipe from the Healthy Happy Long Life blog -- a medical librarian's adventures in evidence-based living

Polenta with Black Beans and Rice (or FARRO)
This from the Campbell Family | Forks Over Knives :The How to Companion

For more recipes please visit Erofit & Associates

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