Yes! It is a new year for Holistic Ebony. We know that the DATE of the new year in January 1st, but at Holistic Ebony we believe that everyday is an opportunity to start fresh and today is ours! There is a new site and a beautiful new staff and we are ready to help you transform in 2015, starting with the first meal of the year.
The new year is celebrated is several different ways across the world (and on several different dates). In the south, there is a traditional meal that is prepared to bring good luck and financial prosperity to the upcoming year. The menu includes (but is not limited to based on region):
- Greens (represents dollar bills)
- Black eyed peas (luck and prosperity. Represents coins when eaten with greens or cabbage)
- Pork (good luck because pigs root “ahead” as they eat, instead of backscratching)
But what is the nutritional value of these foods? Eating them may or may not set the tone for the remaining 365 days, but they can either move you toward or away from your health goals for the year.
Greens (1): Collard greens is known as one of the world’s healthiest foods!
- Collard greens contain a very good amount of soluble and insoluble dietary fiber that helps control LDL cholesterol levels and offer protection against hemorrhoids, constipation as well as colon cancer diseases.
- Collards are rich in invaluable sources of phyto-nutrients with potent anti-cancer properties, such as di-indolyl-methane (DIM) and sulforaphane that have proven benefits against prostate, breast, cervical, colon, ovarian cancers by virtue of their cancer-cell growth inhibition and cytotoxic effects on cancer cells.
- The leaves are also an excellent source of folates. Folates are important in DNA synthesis and when given during the peri-conception period can prevent neural tube defects in the baby.
- Fresh collard leaves are also rich in vitamin-C. Vitamin-C is a powerful natural anti-oxidant that offers protection against free radical injury and flu-like viral infections.
- Collard greens are an excellent source of vitamin-A. Vitamin A also required maintaining healthy mucus membranes and skin and is also essential for healthy vision.
- Vitamin-K. Vitamin K has a potential role in the increase of bone mass by promoting osteotrophic activity in the bone. It also has the beneficial effect in Alzheimer’s disease patients by limiting neuronal damage in their brain.
- Collards are rich in many vital B-complex groups of minerals such as niacin (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and riboflavin.
- Further, the leaves and stems are good in minerals like iron, calcium, copper, manganese, selenium and zinc.
Black eyed peas (2):
- Macronutrients. Beans, such as black-eyed peas, are high in carbs, have a moderate amount of protein and are low in fat. A 1-cup serving of cooked peas contains about 33.5 grams of carbs, just over 5 grams of protein and less than 1 gram of fat.
- Fiber. Black-eyed peas have more soluble fiber.Soluble fiber absorbs water, helps block the absorption of cholesterol and stabilizes blood sugar levels. A 1-cup serving contains just over 8 grams of total fiber.
- Vitamin K. Black-eyed peas have an abundance of vitamin K, which is essential for blood clotting. One cup contains about 44 micrograms.
- B Vitamins. The B vitamins help break down macronutrients for energy, produce red blood cells and play a role in nervous system function. Black-eyed peas have a bevvy of B vitamins in moderately high amounts. A 1-cup serving contains about .2 milligrams of thiamin, .24 milligrams of riboflavin, 2.3 milligrams of niacin and 210 micrograms of folate.
- Vitamin A. Vitamin A helps promote good vision. A 1-cup serving of black-eyed peas contains 66 milligrams.
- Potassium Potassium is an electrolyte mineral needed for muscle contractions, and it also helps with heart function. Black-eyed peas contain 690 milligrams per 1-cup serving.
LEAN Pork( 3): Please note the nutritional value depends on how you prepare the meat.
- Below is a breakdown of key nutrients available in 100 grams of the cooked meat. This serving provides 190 calories.Protein – 30 grams
Fat – 5 grams
Vitamin B1 – 65 percent of recommended daily intake
Vitamin B2 – 20 percent of recommended daily intake
Vitamin B3 – 45 percent of recommended daily intake
Vitamin B6 – 25 percent of recommended daily intake
Vitamin B12 – 70 percent of recommended daily intake
Iron – 15 percent of recommended daily intake
Magnesium – 10 percent of recommended daily intake
Phosphorous – 20 percent of recommended daily intake
Zinc – 35 percent of recommended daily intake
- Protein. Lean pork provides all 9 essential amino acids. This protein is also easily digestible which enhances various functions in the body.
- Fat. A 100 gram serving contains 5 grams of fat. More than 50 percent of this is unsaturated fat which is healthier for you.
- B Vitamins. Vitamin B1 enables various metabolic processes in the body. It also supports growth and repair of nerves and muscle tissues. Vitamin B2 helps in energy production. It also plays a role in growth and repair of tissues. It facilitates good vision and promotes healthy skin. Pork is an excellent source of vitamin B3. This facilitates the release of energy from metabolism. It also promotes the health of the digestive tract and healthy skin. Vitamin B6 also plays a role in metabolism. It supports the functions of the central nervous system as well as metabolism. The meat also contains high amounts of vitamin B12. This supports the health of the nervous system. It also boosts vitality.
- Iron. Iron is vital for energy production. It facilitates physical and mental functions. This boosts your productivity levels. Iron is a vital ingredient required for hemoglobin formation.
- Magnesium. Magnesium is a vital mineral for development of strong teeth and bones. It also helps to keep blood pressure stable. This improves cardiovascular health and lowers the risk of heart disease. Magnesium also helps to maintain a healthy balance of energy within the body.
- Zinc. Few meat products give you as much zinc as lean pork. Zinc facilitates bone formation in children and teenagers. It improves the body’s resistance to infections and boosts immunity.
We all eat foods according to tradition, but it’s best to have the information necessary to continue on our paths toward health and wellness. I hope this helps.
Happy New Year “Ebbys”!
About SteVon Edwards
I believe that interest, trust, and empathy are essential to community organizing and I rely on those elements to build relationships in my work around community-level prevention initiatives in policy/program development. My focus here is to provide you with information that will help you to overcome barriers you have in achieving a GREAT quality of life. I want you to be able to move, dance, sing, play, crochet , enjoy whatever healthy hobby you have among family and friends with sound mind, body, and spirit! Twitter: