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MARCH/APRIL 2020 |

ROOTFORMING A HEALTHY FOUNDATION

S� sonal high� ghts:NATIONAL NUTRITION MONTHMarch is upon us and National Nutrition Month (NNM) is fi nally here! There is no better time than now to focus on small changes to make the most out of the foods you eat. You can perform simple changes like fi lling half of your dinner plate with vegetables, trying new types of vegetable proteins, or decreasing your consumption of added sugar to improve your nutrition.

It is also important to be sure you are eating three meals per day. A meal consists of eating one serving from at least three food groups.

If your “meal” consists of a serving from only one or two of these food groups, you are having a snack and not a meal. By consuming meals with the proper servings, it helps to increase your intake of vital nutrients to keep the body healthy and happy.

In addition to making small changes to your eating habits, it is always important to be on the move. Moving your body and being physically active helps to keep your body in shape. Remember, slow and steady wins the race, so small dietary changes and moving your body daily can help keep you on track.

p� duce pick: SWEET POTATOWhen it comes to fi nding a tasty side dish to pair with any protein, sweet potatoes are the way to go. From being high in fi ber to providing healthy carbohydrates and potassium, this vegetable packs a powerful punch. It comes naturally packaged in its skin, which, when eaten, also provides additional sources of vitamins and minerals.

The sweet potato is a member of the tuber family and is often considered a superfood.

Based on the nutrients provided per serving, this healthy starch is excellent as a meal, side dish, or even a snack.

It is essential to include carbohydrates at every meal. Remember, they are the body’s primary source of energy. By choosing the sweet potato, you can boost your energy and increase your vitamin and mineral intake.

Starches

Protein

Vegetables

Fruits

Dairy

THE FOOD GROUPS:

Nutrition NOte: ADDED SUGARS ask the rdN: IS IT OK FOR ME TO DRINK CAFFEINE? Drinking small amounts of ca� eine is acceptable as long as you do not have a heart condition. Limiting ca� eine to less than 400 milligrams per day has been noted to be acceptable per studies. However, depending on the individual, ca� eine has been related to insomnia, increased anxiety, and a racing heart. Being in tune with your body and how ca� eine a� ects you will dictate how much ca� eine you can tolerate.

I SEE ADDED PROTEIN ON THE

INGREDIENT LISTS OF SOME FOODS

THAT DO NOT USUALLY HAVE

PROTEIN IN THEM. WHAT KINDS

OF THINGS ARE BEING ADDED TO

INCREASE THE PROTEIN AMOUNTS

OF THESE FOODS? Many foods have added proteins to increase protein content. Some of the sources of protein include whey protein, soy protein, and pea protein. All of these added protein sources have pros and cons associated with them. It is important to be sure you are consuming foods naturally high in protein such as lean meats, fi sh and seafood, low-fat dairy products, nuts or seeds, grains like quinoa or buckwheat, and soy protein. By including these foods in your diet regularly, you should be able to meet your protein needs without requiring protein supplementation.

I SEE THE LETTERS BHT ON

THE LABELS OF FOODS THAT I

PURCHASE. WHAT DOES IT MEAN?The ingredients list on food labels is now highlighting some items due to a new labeling law designed to inform consumers about additives and preservatives added to their foods. BHT (butylated hydroxytoluene) is a lab-made chemical added to foods as a preservative. Being educated about these preservatives can help when making decisions about foods that you are purchasing and consuming.

Have a question? Send it to eathealthy@brockco.com

The new laws coming into e� ect for nutrition labels include added sugars because they a� ect the body di� erently than natural sugars. It is important to understand the di� erence between added sugars and natural sugars. Added sugars are those that have been added to a food during the manufacturing process. Natural sugars are those sugars that exist in food naturally without being added during processing. Unlike added sugars, natural sugars are not linked to adverse health e� ects.

Most foods have the potential for containing added sugars. From bread to frozen dinner meals, being aware of added sugar is extremely important. Reading labels and looking for added sugar can help

distinguish between which food brands contain added sugars and which do not. For example, one brand of whole wheat bread may contain added sugar, whereas another brand may not.

Students and females should consume less than 24 grams of added sugar daily, and men should consume less than 36 grams. Increased consumption of added sugars has been closely linked to developing long-term health problems such as heart disease and obesity. Please note: there is no restriction on the amount of natural sugars that should be consumed; however, they do contain calories, so for someone who is trying to maintain or control their weight, these calories should be monitored.

NATURAL VS. ADDED SUGARS EXAMPLES

NATURAL SUGARS

• Fresh, frozen, and canned fruit in water

• Starchy vegetables such as potatoes or corn

• 100% fruit juice

• Sugars found in unsweetened dairy products

ADDED SUGARS

• Table sugar

• Raw sugar

• Brown sugar

• Honey

• Maple syrup

• High fructose corn syrup (HFCS)

• Agave

spice it up: ZA’ATARZa’atar is a preparation of herbs and spices, including ground thyme, oregano, and marjoram, and it is usually mixed with sesame seeds and salt. It comes from the Middle Eastern territories and resembles the spices on an everything bagel. The fl avor tends to be a bit tangy and can be “dressed up” by adding several other spices to the mixture like coriander, fennel, or caraway seeds.

The spice has the versatility to be both an herb and a condiment. A pita with olive oil and za’atar is a popular serving suggestion. Other uses include seasonings for meats, vegetables, or mixed in hummus. Give it a try!

Source:

en.wikipedia.org/wiki/Za%27atar

Trend Watch: REDUCED CARBON FOOTPRINTA carbon footprint is the amount of carbon dioxide compounds released due to our usage of fossil fuels, like coal or gas. We use these fuels to drive cars and generate electricity, as well as transport food from farm to market to table.

In everyday life, reducing your carbon footprint is a daily mindful decision, and it is one that can make an impact with each meal.

When you buy food that is locally produced, in season, and isn’t transported miles to get to your dinner table, you can reduce your food carbon footprint. Get to know your local farmers at CSAs (Community Supported Agriculture), shop farmers’ markets, and use reusable bags when you pick up produce.

It helps only to purchase what you need, so plan out your week’s meals to eliminate waste as well as gas when driving around for just one item or ingredient. When cooking, simmering on the stovetop, or utilizing the microwave uses less energy than an electric or gas stove.

Try a food challenge, like #MeatlessMonday. Cutting out even just one day of meat consumption can cut down on food-related carbon emissions.

By eating seasonally and locally, you can reduce the carbon footprint of your food by up to 10%.

Source:

www.terrapass.com/eat-your-way-to-a-smaller-carbon-footprint

Trend Watch: REDUCED CARBON FOOTPRINT

On The Rise: BARU NUT

You are probably saying to yourself, what in the world is a Baru nut?

Believe it or not, Baru nuts are the healthiest nut on the planet, as they are full of micro-nutrients and deliver a great source of vegan protein. They are packed with 6 grams of protein with all essential amino acids, provide fewer calories and more fi ber than any other nut per serving. With the powerful nutrient punch they provide, many classify them as a superfood.

These nuts were discovered in South America and are just now being introduced to the United States. They are grown in the wild in Brazil and are GMO (genetically modifi ed organisms) -free.

Baru nuts resemble the shape of Kalamata olives, have skin like the outside of a peanut, and a texture similar to a walnut. They can be used in many recipes and are a great source of essential amino acids and proteins for vegan and non-vegans alike. Some say they taste like a hybrid of several nuts with notes of both cocoa and popcorn and provide a great crunch. Please see our recipe in this month’s From the Kitchen section to incorporate Baru nuts into your diet.

Source:

www.barukas.com

Jumping rope is an easy and a� ordable exercise catered towards every lifestyle. What may seem like a juvenile activity is an endurance-heavy workout for all ages. Whether you are on-the-go or watching TV, jumping rope is a fun, yet simple cardiovascular exercise.

Jump roping is one of the most a� ordable exercises as the equipment needs are minimal — all that is required to partake in this activity is a jump rope. Sneakers may also be of benefi t to ensure adequate ankle support and lower the risk for injury. It is preferred to have a four-by-six foot area, in addition to ten inches of space above the head, to perform this workout. While this activity can involve friends, solo participation will likely achieve a more vigorous workout.

Jump rope is similar to high-intensity interval training, as it requires rapid bursts of energy and quick cool downs in between. This exercise is less tolling on joints and increases heart rates two to three times the average speed. Anywhere between ten seconds and two minutes is appropriate to jump without rest. After one set, take a thirty second break and continue forward, with the total workout lasting no longer than an hour. Maintaining this routine will ensure a healthier heart in no time!

Source:

www.crossrope.com/blog/benefi ts-of-jumping-the-unique-value-of-jump-rope-training/

Fitne� F� us: JUMP ROPING

We love that get up and go feeling from the morning’s fi rst cup of co� ee, but what do you do when that feeling leads to sleeplessness, nausea, and elevated blood pressure? Ca� eine is a natural compound that helps stimulate the central nervous system, but there are other ways to get that wide-awake feeling, like a brisk walk or a glass of water.

March is National Ca� eine Awareness Month. It is important to monitor your ca� eine intake as well as knowing which foods and beverages contain ca� eine. Co� ee, tea, soda, hot chocolate, candy, ice cream, and even some medications and vitamins have ca� eine. Always read the labels on any food product or medicine you are ingesting.

The FDA has stated that for healthy adults, a maximum of 400 milligrams a day is the safest level of consumed ca� eine. A typical 12-ounce cola soft drink has 30 to 40

milligrams of ca� eine, eight ounces of green or black tea can have 30 to 50 milligrams, co� ee can have 80 to 100 milligrams, and an 8-ounce energy drink can have up to 250 milligrams of ca� eine.

Learn your ca� eine limit; note when you are having ca� einated items and do not consume them too close to bedtime. Even deca� einated beverages have a few milligrams of ca� eine that might keep you up at night. Track your ca� eine consumption and be aware of your ca� eine intake.

Source:

www.nationaltoday.com/national-ca� eine-awareness-month/

www.sleep.org/articles/foods-with-ca� eine/

www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-ca� eine-too-much

F� US ON WE� NE� :CAFFEINE AWARENESS

Having a latex allergy can be both uncomfortable and dangerous. Someone who has a latex allergy is allergic to specifi c proteins found in rubber latex. The body mistakes latex for a harmful substance, which results in skin irritation, itchy hives, or in severe cases, anaphylaxis or di� culty breathing. Reactions can range from being mild to severe and every situation is di� erent. Continued exposure to latex can result in increased severity of the symptoms.

People with this type of allergy cannot come into contact with latex gloves, balloons, and sometimes bandages. Others have sensitivities

to the latex powder some products contain. When airborne, individuals inhale this powder, causing an allergic reaction.

It is important to recognize that those who su� er from a latex allergy may also be allergic to these foods: avocado, banana, kiwi, and passion fruit. These fruits contain proteins that are similar to those found in the rubber tree and may cause an allergic reaction if consumed by an individual with a latex allergy.

Always inform your healthcare provider of your allergy to limit exposure to latex gloves and be sure to steer clear of latex balloons when necessary.

Source:www.mayoclinic.org/diseases-conditions/latex-allergy/symptoms-causes/syc-20374287

A� ergen Awarene� : LATEX

From the Kitchen: BARU NUT DESSERT CLUSTERS

INGREDIENTS:

• ½ cup dark chocolate chips

• ½ cup Baru nuts

• ½ cup sunfl ower seeds

• ½ tsp. cinnamon

• Sprinkle of Himalayan salt

Yield: 10 Servings

PREPARATION:

Roast Baru nuts at 350°F for 5 minutes until dark.

Melt chocolate in the microwave in a microwave-safe bowl on 30-second intervals until fully melted.

Add Baru nuts, sunfl ower seeds, and cinnamon to chocolate and combine.

Using a spoon, scoop out clusters onto a parchment-lined sheet pan, sprinkle with salt, and freeze for 2 hours.

Calories 121, Total Fat 5g, Saturated Fat 0g, Total Carbohydrates 6g, Dietary Fiber 1g,

Added Sugars 3g, Protein 2g

MIC� S & MAC� S: CAROTENOIDSOne tip for eating healthy is always to eat a variety of colorful fruits and vegetables. Each color of produce o� ers di� erent essential vitamins and minerals that help keep our bodies healthy. In red, orange, and bright yellow fruits and vegetables, you will fi nd carotenoids that act as antioxidants to help keep our cells healthy. This month’s Produce Pick feature, sweet potatoes, is a great example.

Popular names of carotenoids include beta-carotene, lycopene, or lutein. These compounds

are best absorbed when combining produce like yams, watermelon, bell peppers, mangoes, or oranges with foods containing healthy fats to increase absorption by the body. Interestingly enough, before cooking, the more you chop up the carotenoid-containing produce, the more carotenoids you will get in your diet. The best thing to remember is never to eat the same fruit or vegetable twice in the same day. Always mix up the variety by mixing up the colors; this will help you get more nutrients daily.

cha� enge#BROCKYOURENVIRONMENTConsuming less energy is

better for the environment!

Share a photo of your

favorite way to reduce your

carbon footprint in the

#BrockYourEnvironment

Challenge by April 30, and

you could win a Hydro Flask®

Water Bottle!

PARTICIPATE FOR YOUR CHANCE TO WIN ...

Inside this i� ue:• All about added sugars• Spice it up with Za’atar• Baru nuts are on the rise• National Nutrition Month• Reduce your carbon footprint• And more!

All of us at Brock & Company, Inc. are dedicated to providing a healthy and enjoyable dining

experience. We’re here to answer questions and receive your comments or suggestions.

Email Us: eathealthy@brockco.com @BrockEatHealthy @BrockEatHealthy

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