Sunday, January 1, 2017

Welcome 2017 with Black-eyed Peas and Greens

Why Black-Eyed Peas & Greens on January 1st?


History: Eating black-eyed peas on New Year’s has been considered good luck for at least 1,500 years. It has been reported that it was historically a Jewish custom to eat black-eyed peas in celebration of the Jewish New Year (Rosh Hashanah) and this tradition arrived in America with Jews, who first arrived in Georgia in the 1730s. According to common folklore, the tradition continued and spread after the Civil War.

Symbolism: There are various explanations for the symbolism of black-eyed peas. One is that these yummy legumes demonstrates humility and a lack of vanity. Another explanation is that dried beans loosely resemble coins. Yet another is that because dried beans greatly expand in volume, they symbolize expanding wealth. A lot of people closely associate good luck with monetary gain. That’s where the greens come in (green is the color of U.S. paper currency). Add some golden cornbread and a well-known Southern phrase to top it off: “Peas for pennies, greens for dollars, and cornbread for gold.” 

Nutrition Nugget: 1 cup of black-eyed peas = Dietary fiber 11 g, 0 mg Cholesterol, 7 mg Sodium, 475 mg Potassium, iron & magnesium

1 cup of collard greens = 0 mg Cholesterol, 6 mg Sodium, 77mg Potassium, vitamin A and C

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Sunday, September 25, 2016

 Take advantage of the weather!
 Fall can be a treat for the senses: Smell the crisp air, see the gorgeous canopy of fall foliage, and feel the crunch of leaves underfoot.
Five Fall Super foods

 Apples  are delicious eaten raw or baked in a dish. Be sure to wash well and eat the skin to get a dose of heart-healthy flavonoids. Apples are full of antioxidants & approx. 4 grams of dietary fiber per serving.

Brussels sprouts are great combined with tangy or savory sauces, like balsamic vinegar. One half cup contains meet daily recommended intake of vitamin K. Also a good source of iron.

Parsnips have a light color and sweet, almost nutty flavor. Use them to flavor rice and potatoes or puree them into soups and sauces. Rich in potassium and a good source of fiber.

Pears have a sweet and juicy taste which can be brought out when baked. Good source of vitamin C, copper and fiber.

Rutabaga is a cross between a turnip and a cabbage. Their earthy flavor make them ideal for casseroles, pureed them with turnips and carrots to make a sweet soup, or roast them with ginger, honey, or lemon. Good source of fiber and vitamin C.

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Sunday, January 3, 2016

Healthy New Year


                               A Smoothie A Day, helps keep the doctor away: 
Drinking fruit smoothies can help you reach the recommended daily intake of fiber (25 grams for women and 38 grams for men). One serving of fruit typically contains two to four grams of fiber with blackberries, pears and apples having the highest concentration of five to seven grams per serving. The soluble fiber found in fruit helps slow digestion and may help control blood sugar and lower cholesterol.

Day 1 – Swiss chard, banana, pineapple, apple, blueberries, dates, ground flaxseed                               Day 2 – blueberries, strawberries, raspberries, Swiss chard, spinach, pineapple, oats, flaxseed   
Day 3 – ½ cup beets, ½ carrots, ½ cup avocado, pear      
Day 4 – spinach, avocado, apple, Blackberries, strawberries, pineapple    
Day 5 – Spinach, rolled oats, orange, pineapple, blueberries, apple      
Day 6 – kale, honey rock melon, pineapple, raspberries, strawberries  
Day 7 – Swiss chard, banana, peach, honey rock, blackberries, strawberries, flaxseed   

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Monday, November 30, 2015

Holiday the Healthy Way

Surviving the holidays with minimal weight gain means being selective and exercising portion control

If you are worried about carbohydrates, you could have a worry frenzy from now until New Years Eve. Avoid the frenzy and decide to be choosy at the family feast and holiday parties. Holiday foods that are typically high in carbohydrates include stuffing, dinner rolls, cranberry sauce and fruit pies, to name a few.
Don't feel obligated to sample everything on the table. For example choose either sweet potatoes or mashed potatoes; sweet potato pie or apple cobbler, not both! Make selective food choices that create a rainbow of color on your plate. 

Cooking for the Holidays with Chef Phil Jones
Whole Foods Nutrition & Culinary Education Center
3670 Woodward Avenue 

Tuesday, December 1st, 5:30 PM
Come learn some creative tips for entertaining with vegan style. Chef Phil will show you how to make simply delicious holiday appetizers and small plates that are sure to impress your guests.
Thursday, December 3rd, 5:30 PM
Not ready to prepare an entire vegan holiday meal? Chef Jones will share ideas for adding just a few vegan side dishes everyone will enjoy. Vegan can be tasty, let us show you how.
  *** Please RSVP by e-mailing Dr. Akua Woolbright. ***

Sample desserts by Sweet Potato Delights (you can place your holiday order)

Tuesday, November 10, 2015

Turkey Time

Fall has settled in and the holiday season is about to begin! 
Trick and Treat is behind us and Gobble, gobble is on the way!

Portion control and movement are my top 2 recommendation for managing holiday calories!

There is still time to place your Thanksgiving order for sweet potato pie, sweet potato cheesecake and cranberry sweet potato bundt cake by ............. 


Thursday, October 1, 2015

Cold & Flu Season is Coming

Prevention is the best medicine and food is the best weapon!

Sailing through the cold and flu season is a piece of cake with the use of natural immune boosters like oil of oregano, colloidal silver, grapefruit seed extract and herbal teas.

Drinking kombucha 3-5 times a week, daily fresh smoothies with lots of kale and/or spinach along with extra vitamin C and lots of physical activity will help protect your immune system.

For more tips to stay well during this year’s cold/flu season read registered dietitian Kerri-Ann Jennings' article at

Yours in health,
Dr. Velonda

Friday, September 11, 2015