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Thursday, November 2, 2017

Soup Season - Fall Feature Recipe #1

Yummy, yummy, Yummy for your tummy, Yes it's soup - a bowl chock full of energy, flavor and lip smacking taste bud satisfaction!



Potato, Leek, and Spinach Soup

Ingredients
·         2 cups leeks, thinly sliced (white and pale green parts only)
·         2 tablespoon grape seed oil (or water)
·         1 tablespoon garlic, sliced
·         3 medium potatoes, cut into bite-size cubes (red skinned and/or Yukon gold)
·         1 cup shiitake mushroom
·         2 bay leaves
·         1 ½  container vegetable stock (48 fluid ounce) 
·         3 cups loosely packed fresh spinach, chopped
·         1 cup cashew milk
·         Celtic salt, ground black pepper, adobo and tekka to taste
Directions
1.     Put leeks in a bowl with enough water to cover completely. Soak until you're ready to cook them.
2.     Heat grape seed oil in a large pot over medium-high heat.
3.     Drain and dry leeks. Add to heated oil and fry leeks along with garlic in large pot until translucent, 5 to 7 minutes. Stir potatoes and mushrooms with the leeks; add bay leaves. Pour the carton of stock over the potatoes; bring to a simmer and cook until the potatoes are tender, 10 to 15 minutes. Season soup with salt, adobo, tekka and pepper.

4.     Scoop about half the potatoes mixture into a food processor bowl with enough liquid to cover; process until pureed. Stir puree, spinach, and cashew milk into the soup; continue heating until again hot, 1 to 2 minutes. Add broth to achieve your desired consistency.

Yours in health,
Dr. Velonda
TWITTER: @drvelonda          INSTAGRAM: sweetpotatodelights

Wednesday, November 1, 2017

Soup and season change

The perfect pair: Soup and season change


It’s happening, the crisp morning air and the early darkness when you come home from work. Fall is setting in, and Seasonal change is a transition for our bodies which puts stress on our immune systems. The good news is that you can support your immune system through the change of season with cups, bowls or sips of soup!


A.C.E. UP YOUR MENU WITH SOUP. Top 3 reasons to add lots of soup to your fall menu.
  1. Affordable - Soup is a great way to use up vegetable odds and ends leftover from other recipes - anything can go in a soup The high water content of soup keeps the cost down.
  2. Cook in bulk Save time & money because soups are a great way to feed lots of people at one time and soup freezes well for easy reheat.
  3. Easy to digest - The of liquids in soup making helps other ingredients cook to a tenderness level that is softer and easier to digest; which is extremely helpful for individuals experiencing digestive problems like gastroesophageal reflux disease (GERD), irritable bowel syndrome (IBS), ulcerative colitis, and Crohn’s disease.

There are so many ways to make delicious, nutritious and filling soup, you just can't go wrong.

 . . . . . . . . . . . . . . . . . . . . .  Stay tuned for featured soup recipe!




Yours in health,
Dr. Velonda                      
                                     TWITTER: @drvelonda        
INSTAGRAM: sweetpotatodelights

Monday, March 20, 2017




Mother Nature has signaled us that it is time to clear a path for beautiful the new growth in our lawns. The winter has used all the nutrient’s of last spring’s green grass so we visit Home Depot and Lowe’s, where they have aisle after aisle lined with a wide variety of tools we can use to get rid of all the old grass and dead weeds. We spend hours trying to pick the right tool to clean out the old waste. Just as we get our lawns ready for warmer days, we should apply this concept to our bodies on a regular basis. As you are rejuvenating your wardrobe, give your body a spring cleaning. Think of your body as your front lawn or your vegetable garden. Either way you’ve got to deep clean the soil, fertilize, plant some seeds, and give regular care. For now, let’s focus on Step #1: deep clean by way of detoxing.
“We are all exposed to thousands of toxins and chemicals on a daily basis at work, in the home, through the air we breathe, our food and water supply, and through the use of pharmaceutical drugs. In addition, we are eating more sugar and processed foods than ever before in human history and regularly abuse our bodies with various stimulants and sedatives. Research clearly proves that our bodies are not capable of eliminating all the different toxins and chemicals we inhale and ingest every day. They simply accumulate in our cells (especially fat cells), tissue, blood and organs (such as the colon, liver and brain) and remain stored for an indefinite length of time causing all kinds of health problems.”
SOURCE: Are You Clean Inside? by Heather Johnstone, PhD, RN – Associate Director of the Global College of Natural Medicine

Without daily gentle detoxing, all the toxins and “dead” processed food build-up in the body, especially the colon (the body’s sewer system) causing a variety of common ailments. 
If you are experiencing
  • Frequent fatigue and low energy
  • Flatulence, gas & bloating
  • Impaired digestion
  • Irritability and/or mood swings
  • Bad breath
  • Frequent colds
  • Recurring headaches
  • Chronic constipation
  • Protruding belly
  • Powerful food cravings
  • Skin problems, rashes

It’s Time to Spring Clean!
Yours in health ~ Dr. Velonda
877-888-3546      www.drvelonda.net      Facebook: Be-Fit, Inc.      Twitter: #drvelonda 
Instagram: @sweetpotatodelights

Sunday, March 19, 2017

Best Fork Forward - National Nutrition Month



Best Fork Forward: Preventing Chronic Disease in the African American Community

Minority health has improved over the last decade, but still does not match the health of white populations. In Michigan, as in the United States, racial and ethnic minority populations carry a disproportionately heavy burden from health disparities. According to the 2016 America’s Health Rankings annual report by the United Health Foundation, Michigan ranks #34 of the Healthiest Overall States. This is an improvement over our 2015 ranking of #35 and our 2012 ranking of #37. Medical experts have long recognized the effects of diet on the risk of cardiovascular disease and the relationship between diet and many other conditions, including specific cancers and diabetes have been documented more recently.

Health Status
Heart disease, cancer and diabetes are among the most common causes of illness, disability, and death in the United States. According to the Michigan Department of Health and Human Services, heart disease and cancer remain the leading causes of death in both Michigan and the United States. African American adults experience poorer outcomes than the general population for many health conditions. These chronic conditions and the factors that lead to them tend to be more common or severe for minority groups, particularly African American.
For example:
·        African Americans are 40% more likely than whites to have uncontrolled high blood pressure.
·        The rate of diagnosed diabetes is 77% higher among African Americans, 66% higher among Hispanics, and 18% higher among Asians than among whites.
·        Life expectancy for African Americans is 75.1 years, compared to 78.9 years for whites.
·        The prevalence of diabetes in Michigan and the United States has been steadily increasing over the past ten years. In each of the past ten years, the prevalence of diabetes in Michigan has been greater than that of the nation as a whole.



Where the fork meets the road
According to the Dietary Guidelines for Americans, “All food and beverage choices matter. Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease.”

What’s on Your Fork?
Your fork is the most powerful tool you have that can help you make healthier food choices. Cementing the lifestyle habit of nutrient dense eating is simply a matter of being thoughtful about exactly what you put on your fork.

Choosing lean protein, vegetables, whole grains, and fruit is key to building a nutritious eating pattern. Taking our efforts a step further, doctors are aggressively promoting the benefits of plant-based nutrition as the most powerful source of preventative medicine on the planet.


Dr. Joel Kahn , one of the world’s top cardiologists has treated thousands of acute heart attacks during his career and is personally and professionally committed to a plant based diet. He say, “Now is the time to focus on educating the public to eat clean, sweat clean and apply cutting edge science to their lifestyle.” His Greenspace Cafe in downtown Ferndale, MI is a great option for those searching for healthy dining experiences.

Monday, March 13, 2017

National Nutrition Month






March is National Nutrition Month and this year's theme is "Put Your Best Fork Forward." , The theme reminds us that the start of spring is the perfect time to overall your eating habits and make a few improvements. The fact of the matter is that we all have the tools to make healthier food choices.

Top 3 tips for putting your best fork forward

  • Make time for breakfast
  • Smack smart 
  • Drink More Water

For more helpful tips visit  www.eatright.org/nutritiontipsheets.

Follow Dr. Velonda on social media: Blog: www.drvelonda.net  Twitter: @drvelonda & @sweetpotatodelights  Instagram: sweetpotatodelights

Sunday, March 12, 2017

Spring Forward


Now that we have set our clocks to daylight savings time, the countdown to the first day of spring (March 20th) begins. Just as our automobile needs seasonal maintenance, our live bodies are looking for a tune-up every time the season changes.  



Traditional Chinese Medicine recommend cleansing in harmony with the season. Spring is considered the best time for a cleansing tune-up, focusing on the liver. A healthy liver will establish a smooth and even flow of energy through the whole person, mind and body.  



Follow Dr. Velonda on social media: Blog: www.drvelonda.net  Twitter: @drvelonda & @sweetpotatodelights  Instagram: sweetpotatodelights


Thursday, January 26, 2017

Soup is in season


There still a little chill in the air and a few more months before winter turns to spring. Quite frankly soup is always in season and so is the most incredible vegetable in the world - Sweet Potato! Partner Sweet potatoes blend well with peanuts to make a delicious, nutrient dense, delightful Sweet Potato Peanut Butter Soup!
Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Peanuts grow underground like potatoes. Contrary to popular belief, this legume is not a nut. Nuts grow on trees. Nutritionally speaking, peanut butter is a good source of vitamin E, B6, niacin, calcium, potassium, iron and is rich in healthy monounsaturated fat. According to The Peanut Institute, this popular snack is packed with 8 grams of protein per ounce, more than any other nut. In addition to being high in necessary nutrients such as magnesium, phosphorus, selenium, zinc, when paired with other nutrient-rich foods (like sweet potatoes), studies have shown that peanuts helps us absorb nutrients better.



SWEET POTATO PEANUT BUTTER SOUP
2 large sweet potatoes (10-12 ounces each)
1 carrot, peeled and chopped
1 tablespoon grapeseed oil
1 small yellow onion, chopped
1 large clove garlic, chopped
 2 tablespoon organic ground ginger root
2 teaspoons ground cumin
2 teaspoons ground coriander
1/2 teaspoon ground cinnamon
1 15-ounce can crushed tomatoes
3 cups organic vegetable juice broth
½ cup creamy natural peanut butter
1 tablespoon ground black pepper to taste
1/8 teaspoon pinch cayenne pepper

Ø  Boil sweet potatoes until cooked through. Set aside to cool. 
Ø  Heat the oil in a large saucepan over medium-high heat.           
Ø  Sauté the onion and garlic 10 minutes, until lightly browned.   
Ø  Mix in the, ginger, cumin, coriander, cinnamon, and cook, stirring, for 1 minute more.  
Ø  Stir in 1 cup of broth. Stir in the tomatoes, and continue to cook and stir about 5 minutes.  
Ø  Simmer for 10 minutes and set aside.  
Ø  Peel the sweet potatoes and cut into bite-size pieces. Place in a food processor along with 2 cups of broth, carrots and peanut butter. Puree until completely smooth.  
Ø  Add tomato mixture to the sweet potato mixture in the food processor and blend well.  
Ø  Return the soup mixture to the saucepan. Add cayenne and black pepper.  
Ø  Simmer for 10 minutes.  
Ø  Serve with hearty bread or crackers

Yours in health - Dr. Velonda   
TWITTER: #drvelonda  WEBSITE: www.sweetpotatodelights.org