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. ***

Akua.Woolbright@WholeFoods.com

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

877-888-3546

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 .............

www.sweetpotatodelights.org

info@sweetpotatodelights.com 

877-888-3546

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 http://www.webmd.com/cold-and-flu/features/7-day-menu-for-cold-and-flu-season

Yours in health,
Dr. Velonda

Summer is out and school is in - Nutrition news you can use

You are invited.......

Sankofa Life Learning & Wellness Center

Pre-registration required for free giveaway!

More on Dr. Velonda visit: www.drvelonda.net     www.sweetpotatodelights.com

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 http://www.foodstudies.org/

Yours in health,

sweetpotatodelights.com            TWITTER: #drvelonda            877-888-3546

14 days to FALL - Seasonal Eating for your Health

Seasons form the natural backdrop for eating because eating a fruit or vegetable in its season is when you get the most flavor and nutritional value and when it is the most affordable. 

Counting down to the first day of the fall season! 

Making your menu a seasonal one looks different in different regions of the country and even in different parts of the world. However, for the most part, in fall, turn toward the more warming, autumn harvest foods, spices and seasoning, including carrot, sweet potato, onions, garlic, ginger, peppercorns and mustard seeds.

To learn more on what’s in season in the fall visit http://www.fruitsandveggiesmorematters.org/whats-in-season-fall

 References:

Haas EM. Staying healthy with the seasons. Celestial Arts, Berkeley, CA. 1981.

The George Mateljan Foundation (n.d.). Healthy Eating With the Seasons. Retrieved from http://www.whfoods.com/genpage.php/genpage.php?tname=faq&dbid=28

 Yours in health,

www.drvelonda.com      www.sweetpotatodelights.com       

TWITTER: #drvelonda      877-888-3546

Why Watermelon?

One of the best things about summer is sweet, juicy watermelon (seeds, please!).

Watermelons are about 92 percent water and soaked with nutrients. Each juicy bite is loaded with vitamins A, B6 and C, lots of antioxidants and amino acids. There's even a modest amount of potassium. Watermelon also contains thiamin, riboflavin, niacin, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, and lycopene.  According to the National Watermelon Promotion Board, watermelon contains more lycopene than any other fruit or vegetable. At 46 calories per cup, watermelon offers 20% of your daily intake of vitamin C and 17% vitamin A, according to the USDA.

Don’t forget the seeds!

“Watermelon seeds and also others like melon seeds and flaxseeds are rich in micronutrients like selenium, potassium, copper and zinc which you may not derive from your daily diet in adequate quantities. They can be sun-dried and eaten as a snack or can also be powdered. They’re good for your heart, boost immunity and keep blood sugar levels in check.  You can add it to your diet as a health supplement in combination with others seeds. I’d suggest about ¼ of a teaspoon twice a week,” says Dr. Simran Saini, Dietician at Fortis, New Delhi.

Source: http://food.ndtv.com/food-drinks/watermelon-seeds-755725 

Yours in health!

   TWITTER #drvelonda  FACEBOOK: Be-Fit, Inc

877-888-3546

Breastmilk, Bees & Bicycles

Breast milk , Bees & Bicycles sizzle in August

 

Surgeon General Regina M. Benjamin released The Surgeon General’s Call to Action to Support Breastfeeding on January 20,2011 saying ” One of the most highly effective preventive measures a mother can take to protect the health of her infant and herself is to breastfeed.”

 

 

BREASTFEEDING FACTS (SOURCE: http://www.surgeongeneral.gov/library/calls/breastfeeding/factsheet.html)

How many American women breastfeed their babies?

• Three out of four mothers (75%) in the U.S. start out breastfeeding
•  Among African-American babies, the rates are significantly lower, 58% start out breastfeeding, and 28% breastfeed at six months, with 8% exclusively breastfed at six months.

What are the health benefits of breastfeeding?

• Breastfeeding protects babies from infections and illnesses that include diarrhea, ear infections and pneumonia.
• Breastfed babies are less likely to develop asthma.
• Children who are breastfed for six months are less likely to become obese.
• Mothers who breastfeed have a decreased risk of breast and ovarian cancers.

What are the economic benefits of breastfeeding?
Families who follow optimal breastfeeding practices can save between $1,200–$1,500 by eliminating infant formula in the first year alone.
A study published in the journal Pediatrics estimated that if 90% of U.S. families followed guidelines to breastfeed exclusively for six months, the U.S. would annually save $13 billion from reduced medical and other costs.

Learn more about Breastfeeding Awareness Month from the United States Breastfeeding Committee http://www.usbreastfeeding.org/p/cm/ld/fid=114 

Honey bees are very important today due to a decline in native pollinators, which impact local agriculture and many backyard gardens. Beekeepers are not just vital for large scale food production. Backyard beekeepers are vital for neighborhood pollination. Agriculture depends greatly on the honeybee for pollination. Honeybees account for 80% of all insect pollination. Without such pollination, we would see a significant decrease in the yield of fruits and vegetables (www.backyardbeekeepers.com ). Beekeepers fill the void with their honey bees.

Honey has a long medicinal history. Many people are aware of honey's antibacterial and anti-inflammatory properties. While honey is natural and considered harmless for adults, the American Academy of Pediatrics strongly caution against feeding honey to children under 1 year old.

August 22 is National Honeybee Day 

learn more about National Honey Bee Day

 

Summertime and bicycles go together. Detroiters have taken it to another level -- it's called Slow Roll
Slow Roll is Michigan's biggest weekly bicycle ride, aimed at building community and showing off the great  city of Detroit. Slow Roll is a group bicycle ride that meets every Monday night in Detroit. Slow Roll is for everyone; all ages, all skill levels and every type of bike is welcome. Our slow pace keeps the group safe and gives riders a unique perspective of our great city and its neighborhoods. 
Join on the 5th Season fun:
Monday, August 10^th  Focus Hope - 1355 Oakman Blvd, Detroit, MI 48238
Monday, August 17^th  Zenith & Movie Night  @ NEw Center Park- 3011 W Grand Blvd, Detroit, MI 48202
Thursday, august 20th Green Slow Roll 6pm  - Detroit Market Garden - 1850 Erskine Street 

Full schedule can be found at http://www.slowroll.bike/

 

Yours in Health,
Dr. Velonda   On Facebook                   PHONE: 877-888-3546

Heart Health - GO RED!

February is Heart Health Month and the American Heart Association's Go Red For Women Campaign (www.GoRedForWomen.org ) provides lots of tips and tools for months and years of heart-healthy living.

While deaths due to heart disease have dropped in recent years, heart disease is still the #1 killer of Americans. Prevention is the best medicine and researchers have given us a ton of information on how to prevent cardiovascular disease, which includes stroke and heart attacks.

One of the top heart smart super foods is oatmeal is high in soluble fiber, which can lower cholesterol by acting as a sponge in the digestive tract and soaks up the cholesterol so it is eliminated from the body and not absorbed into the bloodstream.

To prevent heart attacks, avoid unhealthy food, and eat foods rich in nutrients like berries: strawberries, blueberries, any berry is going to be loaded compounds known as anthocyanins, flavonoids (which are antioxidants) that may decrease blood pressure and dilate blood vessels.

Check out Fresh Pressed Yoga & Juice www.beyondblends.com

Yours in health, Dr. Velonda * 877-888-3546 * TWITTER: #drvelonda

Eating a rainbow - Purple Please!

Color your way to health. Research shows that colorful veggies & fruit contain essential vitamins, minerals, fiber and phytochemicals that your body needs to promote health. 

By eating fruits and vegetables of a variety of different colors, one can get the best all-around health benefits.  The processed foods that we so commonly eat, can never compare to the health benefits provided by the fiber, vitamins and enzymes built right into fruits and vegetables.

Blue and purple fruits and vegetables contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. These nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells

FOOD LIST:

Black currants                 Blackberries            Blueberries              Dried plums          Eggplant
Elderberries                    Grapes                    Plums                      Pomegranates      Prunes
Purple Belgian endive     Purple Potatoes      Purple asparagus    Purple cabbage    Purple carrots
Purple figs                       Purple grapes         Purple peppers       Raisins       

Looking for purple potatoes?  Visit Healthwise Enterprise, a Health and Diet Food on East 8 Mile Road, Detroit (West of Ryan RD) 313-366-3428

Yours in health!

Dr. Velonda                  877-888-3546         drvelonda@gmail.com            TWITTER: #drvelonda

                                    
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