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

Thursday, September 10, 2015

Back to School Nutrition - When kids Eat Well

Summer is out and school is in. 

When kids eat well, they perform well.

Study after study shows that kids who eat breakfast do better in school, and have better concentration and more energy. It is believed that due to the types of food often associated with the morning meal, children who eat breakfast are generally in better health overall, (Fiber in the form of cereals can help with weight control and has also been linked to lower cholesterol levels.) Breakfast is also an opportunity to feed your child bone building calcium and vitamin D. 

Food is Elementary© (FIE) is a unique and vibrant curriculum introduced into schools and communities that teach children about food, nutrition, culture, and healthy living. Teachers can learn more about this resource by visiting

Yours in health,            TWITTER: #drvelonda            877-888-3546