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!

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21 DayJuice Fast Journey - Day 2

Sunshine ushered in day 2 of my 21 day juice fast journey. All of my juices da 1 - 7 will come from my favorite spot for lentil soup, La Pita Cafe (696 & Greenfield - Southfield, MI). You will find carrots in every juice I drink this week!
Carrots are loaded with minerals that include: sodium, iron, potassium, calcium, manganese and sulfur (the third most abundant mineral in your body after calcium).
Carrots are loaded with minerals that include: thiamin, niacin, vitamin B6 (aka folate), vitamin C, vitamin E, vitamin K and vitamin A, which is good for your eyes. They also are high in dietary fiber and contain beta-carotene which is great for weight loss!

Breakfast and dinner juice was CARROT-CELERY-SPNACH-PARSLEY

  

 

Raw celery has Vitamin A, Calcium, Iron and Vitamin C. Celery also has carbohydrates, fiber and sugar. In ancient Rome, Celery was considered a powerful aphrodisiac

 

Spinach contains anti-oxidants and anti-cancer causing agents. This vegetable is a great source of vitamin K, folate, magnesium and Betaine (which is used to cleanse the blood system and relax the mind).

Parsley is vitamins and mineral rich, containing vitamin A, vitamin C, calcium , thiamin, riboflavin, niacin, zinc , potassium, and iron . The boron and fluorine in parsley give strength to the bones.

Lunch was CARROT BEET juice

Carrots have the highest content of Vitamin A out of all vegetables

Beets are a highly nutritious root, good for heart and colon health

Beets, are high in complex carbohydrates and loaded with vitamins, minerals, antioxidants and phytochemicals Beet root are an excellent source of folate, manganese, vitamin C (which improves absorption of iron from plant sources), potassium, iron, magnesium (needed for the formation of protein and bone, making new cells, activating B vitamins and blood clotting) and thiamin (a water-soluble B vitamin, that the body requires to break down carbohydrates, fat and protein. It’s also required for the proper functioning of the nerve cells). Beets are rich in anthocyanins (responsible for the repair and protection of DNA in the body).

 

REMEMBER TO GET LOTS OF WATER AND REST WHEN FASTING

 Your in health,
Dr. Velonda

 

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Dr. Velonda's February Nutrition Newletter

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Good Health comes in many colors

When it comes to eating healthy, the phrase "eat like a rainbow" is the mantra we all should seek to live by. By getting a variety of different colored fruits and vegetables you not only maximize your intake of a broad range of nutrients, you are also guaranteed a diverse amount of essential vitamins and minerals. "Nature has endowed each fruit and vegetable variety with certain vitamins, minerals, fibers and more," said Lilan Cheung, director of health promotion and communication with the Harvard School of Public Health.

 

Everyone should be eating nine or more servings of fruits and vegetables per day," Cheung said. "The more, the better!"No single food contains all the necessary nutrients, but different plant color groups when eaten in combination fulfill the average person's daily requirements.

 

 Here are some rainbow groupings, along with their disease-fighting capabilities:

• Red: Tomatoes, beets, radishes, red bell peppers. Lycopene, found in tomatoes, is known to reduce prostate cancer risk.

• Green: Spinach, broccoli, brussels sprouts, cabbage, green peppers, kale, collard greens, peapods, asparagus. "Phytochemicals lutein and zeaxanthin are found in spinach, collards, kale and broccoli," Cheung said. "These antioxidants may protect the eyes and fight against free radicals - harmful substances in our body caused by smoke and pollution."

• Yellow and orange: Carrots, pumpkins, yellow peppers. Especially rich in beta-carotene, which strengthens the immune system.

• Blue and purple: Eggplant. Loaded with antioxidants called anthocyanins that may prevent heart disease by blocking the formation of blood clots.

• White: Garlic, white onions. "These pungent vegetables add flavor to foods so you can cut back on the salt," Cheung said. "The onion family contains allicin, which has anti-tumor properties. Garlic is being studied for its potentially beneficial role in preventing heart attacks and strokes, although the research is still preliminary."

 

Food	May prevent	Nutrients	Notables
Beans (such as chickpeas, lentils, black beans, lima beans)	Colorectal cancer	Fiber and phytochemicals (saponins, protease inhibitors, and phytic acid)	Phytochemicals have been shown to slow the growth of tumors, and researchers have identified probable evidence that fiber protects against cancer. Beans are also a great source of vegetable protein, which is helpful if you are limiting red meat intake.
Berries	Skin, bladder, lung, esophageal, colorectal, and breast cancers	Vitamin C, fiber, and phytochemicals like ellagic acid, flavonoids, and antioxidants	Blueberries contain anthocyanosides, possibly the food kingdom's most potent antioxidants, which attack cell-damaging free radicals.
Cruciferous vegetables (broccoli, cauliflower, cabbage, brussels sprouts, bok choy)	Many cancers, including colorectal, breast, oral, gastrointestinal, endometrial, lung, liver, and cervical cancers	Fiber, folate, glucosinolates, crambene, indole-3-carbinol, and isothiocyanates	Studies suggest these veggies fight cancer by regulating enzymes in the body.
Dark leafy greens (spinach, kale, collard greens, Romaine lettuce)	Mouth, pharynx, larynx, stomach, breast, skin, and lung cancers	Fiber, folate, carotenoids, saponins, and flavonoids	Research suggests the carotenoids act as antioxidants, eliminating possible cancer-causing free radicals from the body.
Flaxseed	Colon, breast, skin, and lung cancers	Omega-3 fatty acids, lignans (plant estrogens), alphalinolenic acid	Flaxseed contains more lignans than any other known food. These phytoestrogens seem to mimic the hormone estrogen. Note that flaxseed oil does not naturally contain lignans.
Garlic (and other allium vegetables such as onions, scallions, leeks, chives)	Stomach, colon, prostate, bladder, skin, lung, esophageal, and breast cancers	Allicin, allixin, allyl sulfides, quercetin, and organosulfur compounds	Research shows a “dose-response relationship” with garlic. That is, the more you eat, the higher the protective benefits.
Green tea	Colon, liver, breast, prostate, lung, skin, bladder, stomach, pancreas, and esophageal cancers	Catechins, a type of flavonoid, which are potent antioxidants	A 2007 study by Japan's National Cancer Center showed that men who drank five or more cups a day may reduce the risk of advanced prostate cancer by 48 percent.
Pomegranates	Prostate, lung, skin, and colon cancers	Antioxidants, polyphenolic flavonoids	Researchers say pomegranates, which have high levels of antioxidants, have more anti-inflammatory properties than green tea or red wine.
Red and purple grapes	Lymph, liver, stomach, skin, breast, and leukemia cancers	Resveratrol, a type of polyphenol	Resveratrol has antioxidant and anti-inflammatory properties. Although wine contains resveratrol, research also shows a link between alcohol and other types of cancer, so it's not the best choice. Jam and raisins don't contain much; eat fresh dark-colored grapes.
Soybeans (also soy milk, soy yogurt,tofu, edamame, soynuts)	Breast and prostate cancers	Phytoestrogens called isoflavones, saponins, phenolic acids, phytic acid, and protein kinase inhibitors	Researchers believe soy isoflavones mimic hormones in the body, which may translate to cancer-fighting capabilities. Researchers also recommend that because of possible hormone mimicking, women taking anti-estrogen medicines should limit or avoid soy until more is known.
Tomatoes	Most notably, prostate cancer; also breast, lung, and endometrial cancers	Lycopene, an antioxidant	It appears the red fruit's cancer-fighting potential is higher when the tomato is in sauce, juice, or paste form.
Whole grains (such as brown rice, whole-wheat bread, oatmeal, popcorn)	Colorectal cancer	Fiber, antioxidants, phenols, lignans, phytoestrogens, and saponins	The phytochemicals from whole grains appear to protect cells from the damage that can lead to cancer. The disease-fighting nutrients and fiber found in the bran and germ of grains are stripped out in the milling of refined grains like white flour, white rice, and pasta.

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80-20 Rule - Wrapping up Women's Health Month

May was not only the month that has been declared National Women’s Health Month but it is also the month in which we celebrate Mother’s Day. One mother that has the whole world watching and listening like E.F. Hutton is First Lady Michelle Obama. Recently on the popular late morning talk show The View, First Lady Obama discussed a topic she and I both are passionate about reducing obesity, particularly among children. http://abc.go.com/watch/the-view/SH559080/VD55206697/the-view-529

The world we live in is not our grandparent’s world - children and adults alike are bombarded with images of so many “foods” that promise to make the lives of busy adults more manageable and dietary choices more convenient. Convenience is killing and Mrs. Obama has committed to using the platform she has to promote a shift that encourages adults to embrace choosing the high road to health. No yo-yo diets or extreme measures, just simple meal make-overs and a little bit of hands in the dirt can forever change the health status of our world.

Reflecting on my work as a nutritionist over the last 25 years, I have lost count of the many times I have said to a client “If you do what you are supposed to do 80% of the time, you’ll have not need for guilt or worry the other 20% of the time.” You know – Thanksgiving, Christmas, Mother’s Day, Birthdays and office parties. Mrs. Obama and I agree that while the 80/20 rule requires planning and patience and commitment, it will surely lead to a healthier nation in the short and long-run.

For some the following to books will be a start, for others they will add variety to what should be your ever expanding library of tips and trick, menus and meal-makeovers that you will enjoy preparing and will have your family asking for more.

 

AS SEEN ON FOX2 TV HEALTHWORKS

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As seen on THE VIEW

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Yours in health,

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Healthy Easter Eating made easy

If you’re in charge of cooking this year you can modify most recipes simply by reducing the amount of fat, salt and sugar while increasing the fiber content. Here are a few tips for making your Easter menu healthier and avoid packing on Easter holiday pounds:

• Choose healthier cooking options such as grilling, poaching, or baking.

• Reduce the meat in recipes by substituting with lentils, beans and/or peas.

• Serve a vegetarian option such as stuffed portabella mushrooms or the veggie biscuit casserole  in this link http://www.pillsbury.com/recipes/veggie-and-biscuit-casserole/0f801dfe-d833-4c8b-9fdd-db4129d52c87/?WT.dcsvid=MjA5OTE4MzE0NwS2&rvrin=C2ED7772-8994-DC11-920E-00110A5B41E6&WT.mc_id=Newsletter_PB_PB_2012_04_03&nicreatID2=Newsletter_PB_PB_2012_04_03#

 

• Use oils rich in monounsaturated such as olive oil, peanut oil, sunflower oil and sesame oil. Read more: http://www.livestrong.com/article/85379-foods-rich-monounsaturated-fat/#ixzz1r5gs6oBr

• Combine vegetables with nuts and/or fruit for delicious side dishes like this yummy yam casserole http://www.pillsbury.com/recipes/pecan-coconut-crumble-yam-casserole/fd66ed2b-b967-490d-866c-fbf6ba09611c/#

 

• Instead of sour cream, use cottage cheese blended with lemon juice.

• Try baking easy appetizers like these pesto pinwheels http://www.pillsbury.com/recipes/easy-pesto-pinwheels/d24a66b4-5ca1-4b64-986f-9e96d3fa5a8f/

 

• It’s perfectly alright to enjoy a little chocolate over the Easter holidays if you make sure you eat carefully at other times, watch your portion sizes and cut back on snacking. Choose dark chocolate eggs, which are lower in sugar, lower in calories and you will have the benefit of healthy antioxidants.
• Be sure to drink half your body weight in water  (that’s 75 ounces if you weigh 150 pounds)
• Spring has sprung, so get out and walk or run!

Yours in health!
Dr. Velonda
drvelonda@gmail.com

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