Guiding your way to a healthier day!

January 2017

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NMake lifestyle changes, not resolutions! Happy New Year! Have you thought of a New Year’s resolution for 2017? Instead of making monumental resolutions for yourself that seem unattainable after a couple of weeks or months, consider making small lifestyle changes that can be gradually worked on day after day and year after year. Some healthy lifestyle changes that you can make this year include drinking more water throughout the day, increasing your daily or weekly step count, always making an effort to fill half of your plate with fruits or vegetables, or getting more sleep. When choosing a healthy change or adjustment, remember to set reasonable limits and to keep your schedule and obligations in mind. All lifestyle changes require commitment and hard work, but your resolutions should not be so difficult that they

seem impossible and discouraging after a short while. Make a plan that will stick which includes realistic details and parameters. Start small by setting short term goals to achieve your long term goals. Once this is set, concentrate on one behavior at a time to stay focused, involve a friend or family member so that you have an effective support system, and never be afraid to

ask for guidance or support! Setting and reaching attainable goals will create a healthier you! Gear up for a happy and healthy New Year!

Be Well,

Kilene Knitter, RD, LDN

NUTRITIONIST NOTE:

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NUTRIENT NOTIFICATION:

IodineIodine is a trace element that is naturally found in some foods, added to others, and available as a dietary supplement. It is an integral component of thyroid hormones, which are required for normal growth and development of tissues and maturation of our bodies. The iodine content of plants and vegetables is dependent on the environment and soil in which they are grown because the Earth’s soil contains varying amounts of iodine. This is why certain areas of the world are more prone to iodine deficiency than others, and also why you may buy “iodized” salt from the grocery store! Salt iodization programs have dramatically reduced the prevalence of iodine deficiency worldwide. Adults should aim to consume 150 mcg of iodine per day.1 Sea foods, particularly sea vegetables, are extremely rich in iodine, as evidenced by certain sea vegetables such as kelp and wakame containing 500% of the daily value for iodine in just one serving.2 Iodine can also be found in dairy products, grain products, fruits, and vegetables. It is important to consume the proper daily amount of iodine, especially during pregnancy and early infancy, as iodine deficiency is the most common cause of preventable mental retardation in the world.1

1. Iodine - Health Professional Fact Sheet.” U.S National Library of Medicine. U.S. National Library of Medicine, 24 June 2011. Web. 21 Oct. 2016.

2. By the 1920s, Widespread Consumption of This Fortified Salt in the U.S. Had Largely Eliminated Widespread Iodine Deficiency. We Will Discuss This Issue of Iodized Table Salt—and Its Potential Role in Your Meal Plan—later in This Article. “Iodine.” Iodine. N.p., n.d. Web. 21 Oct. 2016.

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

TRENDING TOPIC:

Sustainability is the key! Not only do the foods that we consume have long-lasting effects on our bodies, but the foods that we choose to put onto our plates also have long-lasting effects on the environment. It is becoming increasingly more important to gain knowledge about how foods impact our health and whether or not the way in which those foods are produced is compromising the future and health of our planet. What we eat and how we eat go hand in hand, and we can, therefore, develop sustainable eating practices that improve our health while also benefitting the health of the planet. Here are some tips for sustainable eating practices:

1) Plan Meals Around Produce: Filling half of your plate with fruits and vegetables is a healthy habit that helps the planet by reducing freshwater withdrawls, deforestations, and creates a more diversifed farm landscape by producing a healthier mix of crops. You could try growing your own produce too! This will influence how you grow, eat, and dispose of food, plus you’ll learn a new appreciation for what you normally consume.

2) Shop Local: Head to your local farmers’ market to find fresh produce grown locally and seasonally. Be sure to speak directly with the people who produce your food, which will allow you to learn about the many health benefits of certain produce items, the various ways to prepare the items, the far-reaching benefits of locally sourcing your produce, and more!

3) Rethink Your Drink: Instead of purchasing water bottles and packaged beverages, find a reliable, reusable water bottle and continue to refill it. This will help to reduce many natural resources that would normally go to the transportation, storage, and packaging of these plastic containers.

4) Minimize Meat Consumption: Since raising and transporting livestock requires more food, water, land, and energy than plants, reducing meat intake can have positive effects on one’s health as well as the environment. According to the Meatless Monday campaign, “going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes, and obesity. And going meatless once a week can also help reduce our carbon footprint and save precious resources like fossil fuels and fresh water.”1

5) Mindful Eating: Eating mindfully involves truly focusing on what you’re eating, reflecting on where your food came from, and how it is nourishing your body. Mindfully eating can allow one to think about the “bigger picture” and consequently, alter your consumption. This change in mindset could lead to less food waste and a newfound interest in seeking out more sustainable food sources.

1. “Why Meatless? - Meatless Monday.” Meatless Monday. N.p., n.d. Web. 21 Oct. 2016.

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Roasted Turnips and Butternut Squash with Five-Spice GlazeRecipe from Eatingwell.com

Yield: Serves 6 (serving size: about ¾ cup)

Ingredients:4 medium turnips (about 1 ½ pounds), peeled1 small butternut squash, peeled and seeded2 tablespoons extra-virgin olive oil ½ teaspoon salt¼ teaspoon freshly ground pepper1 small red onion, halved and sliced2 tablespoons molasses1 teaspoon Chinese five-spice powder

Directions:Position oven racks in upper and lower third; preheat to 450°F.

Slice turnips and squash crosswise into ¾-inch-thick slices. Cut

each slice into ¾-inch-wide strips or “sticks.” Toss with oil, salt and

pepper until well coated. Divide between 2 large rimmed baking

sheets and spread into an even layer.

Roast the turnips and squash for 10 minutes. Carefully transfer to

a bowl. Gently stir in onion, molasses and five-spice powder to

combine. Return the vegetables to the baking sheets; roast, stirring

once halfway through and rotating the pans top to bottom and

front to back, until tender, 15 to 20 minutes more.

Nutritional Information per serving: Calories 153, Fat 5g,

Sat Fat 1g, Sodium 264mg

COOKING CORNER:

Turnips Turnips are vegetables with worldwide popularity that are known for their round, tuberous roots. They belong to the Brassicaceae family along with cabbage, kale, Brussels sprouts, and others. Small young turnips or “baby turnips” are harvested quite early at their growing stage and feature a delicate, sweeter taste that makes them popular in salads. However, as turnips advance in size and maturity, their flavor becomes more pronounced, and their texture becomes firm and woody. Turnip roots are low in calories and extremely rich in vitamin C, a powerful, water-soluble vitamin required by the body for synthesis of collagen and other immune functions. Although the root of the turnip is most often eaten, it is the fresh green top that is several times richer in vitamins, minerals, and antioxidants. Turnip greens are an excellent source of vitamins A, C, and K, carotenoids, xanthin, lutein, a variety of B-complex vitamins, and minerals. Turnips are available year round and can be prepared in a variety of ways. Consider adding some turnips to your salad, soup, or entrée to enjoy the delicious health benefits that this classic vegetable has to offer!

Weekly Lifestyle Challenge#Brock2017

Week 1: Drink water throughout the dayWeek 2: Get your steps in

Week 3: Fill half your plate with veggiesWeek 4: Get more sleep

Complete the daily fitness challenge, post about iton Twitter or Instagram and you’ll be entered to win a

HelloFresh Gift Card

@BrockEatHealthy @BrockEatHealthy

PRODUCE PICK: