Grocery shop to avoid pesticide residue

A 2010 report issued by the President’s Cancer Panel recommends eating produce without pesticides to reduce your risk of getting cancer and other diseases. And according to the Environmental Working Group (an organization of scientists, researchers and policymakers), certain types of organic produce can reduce the amount of toxins you consume on a daily basis by as much as 80 percent.  

The group put together two lists annually, “The Dirty Dozen” and “The Clean 15,” to help consumers know when they should buy organic and when it is unnecessary. These lists were compiled using data from the United States Department of Agriculture on the amount of pesticide residue found in non-organic fruits and vegetables after they had been washed. The most recent list was compiled for 2014.

The fruits and vegetables on “The Dirty Dozen” list, when conventionally grown, tested positive for at least 47 different chemicals, with some testing positive for as many as 67. For produce on the “dirty” list, you should definitely go organic — The Dirty Dozen” list includes:

·         apples

·         celery

·         cherry tomatoes

·         Cucumbers

·         Grapes

·         Nectarines (imported)

·         peaches

·         potatoes

·         snap peas

·         spinach, kale and collard greens

·         strawberries

·         sweet bell peppers

All the produce on “The Clean 15” bore little to no traces of pesticides, and is safe to consume in non-organic form. This list includes:

·         asparagus

·         avocados

·         cabbage

·         cantaloupe

·         cauliflower

·         eggplant

·         grapefruit

·         kiwi

·         mango

·         onions

·         papaya

·         pineapples

·         sweet corn

·         sweet peas (frozen)

·         sweet potatoes 

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

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

                     http://www.youtube.com/DrVelonda1#p/u/9/uxWQy7UJkYg

·         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    https://www.facebook.com/pages/Be-Fit-Inc/138592976177146

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

Yours in health,
Dr. Velonda

http://astore.amazon.com/drvelonsnutr-20/

Be-fit, Inc.       313-874-2348      drvelonda@gmail.com   

Hold the Mayo/Salad Dressing, Pass the Vegenaise please!

You may have noticed in the Summer Black-eyed pea Salad recipe that I posted earlier, I used Vegenaise versus traditional mayonnaise or salad dressing. The original version of Vegenaise is made with Canola Oil. However, I used the Grapeseed Oil version. Science is showing healthier benefits with grape seed oil, which offers health benefits that include improving the look of your skin and lowering cholesterol levels. Your list of nutritious alternative to many other types of oils should include grapeseed oil.

We should all be looking to maintain high levels of antioxidant intake which boost our immune system and helps prevent our cells from becoming cancerous. Grapeseed if loaded with antioxidants, with no cholesterol and no sodium, but it's the light, nutty taste that brings out the flavor in foods. Just think - grape seed oil for the hair, grape seed oil for mosquitoes, and the list goes on...... Read more: Grape Seed Oil Benefits eHow.com http://www.ehow.com/about_5418066_grape-seed-oil-benefits.html#ixzz1T9zchw2V

A carnivore friend of mine told me that it tasted like mayo to him. Hmm....Go ahead to your local health food store and buy a small jar. If they don't have it, ask them to get it - they are there for you ;~) Try it and tell me what you think.

Yours in health,

Dr. Velonda

Looking forward to meeting new friends in Washington, D.C. Sept 3rd. Join me at the Agape Faith Ministries' 10th Annual Back to School Community Festival. We'll be tasting smoothies, doing the Cupid Shuffle, Winning hula hoops, giving away school backpacks........... For more info Contact Minister Tamara Smalls at 202-903-5696



Holiday Stress & Depression

According to the Mayo Clinic staff the holiday season, which begins for most Americans with Thanksgiving and continues through New Year's Day, often brings unwelcome guests — stress and depression


The Mayo Clinic offers 10 Tips for coping holiday stress

http://www.mayoclinic.com/health/stress/MH00030 

Increase in illness during the holiday season?

What contributes to the increase in illness during the holiday season?
One commonly overlooked issue that can contribute to the increase in illness during the holiday season is food allergies. 

We are so busy eating and drinking over the holidays that we often forget to look at what it is that we are actually eating. For those with food allergies, food preparation is an issue.  During the holiday season, it is important to know what's in the food you're eating."

Allergy sufferers must be mindful of the many additives that are contained in holiday pre-packaged convenience foods.

Some holiday foods to avoid consuming in large quantities include

eggnog , Fruitcake,  Cheese , Ice cream, and  Nuts. 

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SAVE THE DATE!

2^nd Saturday Wellness 2011

2011 Nutrition for Life Educational Series

$20.11 for each Session (Prepay by 12-31-10)

RSVP info@befitinc.com