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. (http://southernfood.about.com/library/weekly/aa101798.htm)"

"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. (http://www.fitday.com/fitness-articles/nutrition/healthy-eating/3-nutritional-benefits-of-agave-nectar.html) "

Yours in health,

Dr. Velonda

313-874-BFIT (2348)

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

SOURCE: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/non-starchy-vegetables.html

Holiday Healthy Tip #3 – Eat your veggies

Yours in health,
Dr. Velonda

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.

SOURCE: http://www.diabetes.org/food-and-fitness/food/planning-meals/holiday-meal-planning/enjoying-thanksgiving.html

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

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

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   

Baby Boomers

Baby Boomers “are the most famous generation in American history.  The U.S. Census Bureau defines the Baby Boomers as those born between January 1st, 1946 and December 31st, 1964. This gigantic generation has transformed America as they have passed through every stage of life. Now they are getting ready to retire. Beginning January 1st, 2011 every single day more than 10,000 Baby Boomers will reach the age of 65.  That is going to keep happening every single day for the next 19 years, until 2029.”

SOURCE: http://endoftheamericandream.com/archives/in-2011-the-baby-boomers-start-to-turn-65-16-statistics-about-the-coming-retirement-crisis-that-will-drop-your-jaw

Having been born almost smack dab in the middle of this 19 year range of post WWII population blast, I know I speak for many of my fellow Baby Boomers when I say in the coming years, we want to show up totally opposite of the predictions.  According to the American Hospital Association by 2030:

_ More than six of every 10 Boomers will be managing more than one chronic condition.

_ More than one out of every three Boomers – over 21 million – will be considered obese.

_ One of every four Boomers – 14 million – will be living with diabetes.

_ Nearly one out of every two Boomers – more than 26 million – will be living with arthritis.

_ Eight times more knee replacements will be performed than today

SOURCE: American Hospital Association. (2007). When I’m 64: How Boomers Will change Health Care. Retrieved September 16, 2011 from www.aha.org/content/00-10/070508-boomerreport.pdf

It is now common knowledge that the over 65 population will nearly double as a result of the aging Boomers and we want to be the 21st Century “Blue Zone” generation, as described by Dan Buettner is his New York Times Bestseller, The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest .

What is a Boomer to do? The fact of the matter is that it is not complicated; however that in no way implies that it is easy to break our old habits of excess and convenience. It all boils down to prevention. The power to choose sensible precautions that will lessen the impact of aging is as simple as cutting our consumption of that which is refined and processed. Above all get the water in and get the white out!

Summer Food Shopping - Watermelon Please!

The top summer foods reflect the vibrancy of "rainbow eating", packed with vitamins and minerals to fel the body for the early sunrise and late sunset of the season!
Tomatoes, Strawberries, Blueberries, Raspberries, Zucchini, Peaches, Plums, Cucumbers, Corn, Watermelon, Green Beans, Leafy Greens, Rosemary, Basil, Oregano, Mint.
The list above is a great foundation for a wide variety of lip smacking salads and thirst quenching beverages like the lemonade recipe below.

Berry Watermelon Lemonade

4 cups watermelon chunks
1 cups raspberries
2 cups water

1 cup agave nectar

½ cup lemon juice 

Blend watermelon, raspberries, water, agave nectar and lemon juice together until smooth. Strain through cheesecloth or a fine mesh strainer. Refrigerate until chilled, and then serve.

Watermelons are an excellent source of several vitamins A, (an antioxidant which helps maintain eye health), vitamin C (helps build the immune system, heal wounds, prevent cell damage, promote healthy teeth and gums), vitamin B6 (helps brain function and helps convert protein to energy).


Speaking of antioxidants, watermelon has the highest concentrations of lycopene of any fresh fruit or vegetable. Lycopene (also found in tomatoes) is a powerful antioxidant that helps fight heart disease and several types of cancer — prostate cancer in particular. And if that wasn’t enough, watermelon also contains amino acids that can help maintain arteries, blood flow and overall cardiovascular function.

Yours in health
Dr. Velonda

SAVE THE DATE:  September 10, 2011 - 2nd Saturday Wellness presents

                                                                   "Fall In" Food and Film Tasteshop

 Are there benefits to eating the watermelon seed?  Check out http://www.ehow.com/about_5092722_benefits-watermelon-seeds.html?ref=Track2&utm_source=ask