Monday, November 21, 2011

6 Days 'til Thanksgiving - Holiday healthy tip #5

Holiday Recipe Tips
>Spray pans with non-stick cooking spray instead of greasing pans with
butter or shortening
>When baking replace half of the oil with applesauce to reduce the fat
>Prepare recipes with low-fat cheeses
>Instead of heavy cream, use evaporated skim milk
>Replace sour cream with equal amounts of fat-free plain yogurt
>Instead of traditional pie crusts, try using finely crushed cinnamon graham crackers
>Make angel food cake and decorate it with lite cool whip and fresh fruit for a fat-free dessert

What's a traditional Thanksgiving meal without the turkey, dressing, sweet potatoes, and pie. A traditional Thanksgiving meal can have more than 2000 calories and 100 grams of fat! Here are some simple tips on how you can make your meal healthy without sacrificing the taste.
Turkey Tips:
• Instead of coating the bird in vegetable oil
or butter, spray it lightly with cooking spray.
• To keep your turkey moist without all the
fat, cook it in a browning bag.
Stuffing Secrets:
• When it comes to the stuffing or dressing,
replace real butter or margarine with butter
flavored granules. Just mix them with warm
water and you have the flavor of butter
without the fat.
• Fill your stuffing with low calorie things like
onions, celery, and poultry seasoning.

Sunday, November 20, 2011

7 days 'til Thanksgiving - Holiday healthy tip #4

Skip the white and brown sugar
Whether you are a diabetic or not, you will want to keep you blood sugar from spiking while enjoying holiday sweets and treat. Substituting sorghum molasses wherever you might use brown sugar and agave nectar wherever you might use white sugar will  go a long way to keeping your holiday healthy and your waistline trim.

"It is believed that sorghum originated in Africa,where it is an important food grain and an ingredient in beer. Worldwide, it's the third largest food grain. Sorghum molasses was a favorite sweetener, particularly in the South, during the 1800s and early 1900s. Around the end of World War I refined sugar products became more readily available and less expensive, thus causing a decline in the use of sorghum as a sweetener. ("

"While it's meant be a substitute for sugar, the truth is that agave nectar actually tastes sweeter than sugar. This can be a real benefit for you. Here's why: Agave nectar is roughly 1.5 times sweeter than sugar. However, it contains the same amount of calories as sugar. Therefore, you can use agave nectar in your coffee and get the same results as sugar, but you don't have to use as much to do it. By using less agave nectar, you can help cut calories out of your diet and possibly lose weight. ( "

Yours in health,
Dr. Velonda
313-874-BFIT (2348)

Thursday, November 17, 2011

8 Days ‘til Thanksgiving - Holiday Healthy Tip #3

Eat your vegetables

Why not dress up the table with some colorful vegetable dishes?

Veggies come in all colors and are very nutritious. Non-starchy vegetables are diabetic friendly because they are low in carbohydrates. They are weight watcher friendly because they are low in calories. If you want to avoid holiday waist-spread, veggies will help fill you up and help you avoid overeating.
Here's a partial list of non-starchy vegetables to choose from:
Artichoke, Asparagus, Bamboo shoots, Beans (green, wax, Italian), Bean sprouts, Beets, Broccoli, Carrots, Cauliflower, Celery, Chayote, Chinese spinach, Eggplant, Greens (collard, kale, mustard, turnip), Mushrooms, Okra, Onions, Pea pods, Peppers, Sprouts and Zucchini


Holiday Healthy Tip #3 – Eat your veggies
Yours in health,
Dr. Velonda

Wednesday, November 16, 2011

9 Days ‘til Thanksgiving - Holiday Healthy Tip #2

Be selective, exercise portion control

If you are worried about carbohydrates, you could have a worry frenzy Thanksgiving day. Avoid the frenzy and decide to be choosy at the family feast. Thanksgiving foods that are typically high in carbohydrates include stuffing, dinner rolls, cranberry sauce and pumpkin pie, 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.

Because high carbohydrate foods are plentiful at most Thanksgiving feasts, portion control is king. Eat smaller portions.  If you can't decide on one or two carbohydrate foods to eat, take very small portions or "samples" of several dishes.

Holiday Healthy Tip #2 – Be selective, exercise portion control

Tuesday, November 15, 2011

10 Days 'til Thanksgiving - Holiday Healthy Tip #1

Chew more, eat less

The July 2011 issue of the American Journal of Clinical Nutrition reported that people who chewed each bite of food 40 times reduced how much food they ate by 12%.
Holiday Healthy Tip #1 - Slow down, chew more, eat less!

It is no conincidence that November celebrates both Diabetes Awareness & Thanksgiving. According to the November 2011 issue of Diabetes Forecast, 19% of African-Americans over the age of 20 have diabetes. When you know better, you can choose to do better.

Yours in health,
Dr. Velonda

Monday, November 14, 2011

Rethinking Thanksgiving

With turkey day fast approaching, many folks are trying to figure out the delicate balance between family feast and whacking their waistline. The key is simply rethinking old favorites and applying modern makeovers. When it comes down to it a diabetic friendly holiday spread is good for anyone in the house!
A recent Diabetes Forecast magazine article expressed the sentiment we all share, “Looking forward to the season of turkey and stuffing – but not the season of stuffing yourself. (Webb and Springer, 2011)”
From the main course to the divine dessert; tasty, easy and healthy options can makeover any holiday dinner with ease. I’m willing to bet survey results will show that holiday side dishes and desserts contribute the most (empty) calories to our diets during this time of year. Have no fear, ……
·         The Main Course – downsize
o   From full bird to breast only, the star of the evening can still be as sumptuous and satisfying as the typical holiday turkey.
o   Season turkey breast with a mixture of thyme, sage, rosemary, vegetable broth and dry white wine
·         Sides to savor – zest up the veggies and change the stuffing
o   Holiday side dishes can wreck havoc on the best laid plans to mind your calories. By adjusting the ingredients and exercising portion control, a little will go a long way and your taste buds won’t miss a thing.
o   Use almonds or hazelnuts and lemon zest with sesame seed oil to make vegetables sizzle.
o   Butternut Squash Soup
§  4 cup fresh orange juice
§  1 mango, peeled & chopped
§  4 cup butternut squash, small chunks
§  8 dates, pitted & chopped
§  1 teaspoon curry
§  Combine ingredients in blender.
§  Add water as needed for desired thickness
§   Serve ;~)
o   Brown Rice Dressing  
§  2 cups cooked brown rice
§  1 small onion, chopped (1/2 cup)
§  ½ cup currants
§  1 small apple, cored & chopped
§  ½ teaspoon each chopped basil
§   ½ teaspoon each celery seeds
§  2 tablespoon sesame oil
§  Combine all ingredients in large sauté pan. Sauté, stirring frequently for approximately 10 minutes and Serve ;~)
o   Marinate the greens
·         Divine desserts – how sweet it is, but portion control is king
o   Eliminate the white sugar, replace with sweeteners like agave nectar, honey, black strap molasses
For more recipes visit

 Webb, R., Springer, S., (November 2011). Building a Better Holiday Season. Diabetes Forecast. Page 41

Yours in health,
Dr. Velonda
Be-fit, Inc.       313-874-2348