Guiding your way to a healthier day!

September 2017

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NWhy do we crave sugar? Did you know that simple carbohydrates stimulate the release of serotonin from the brain allowing feelings of relaxation to take over after enjoying a sweet treat? Serotonin is a neurotransmitter that controls sleep, mood, and appetite. This release triggers endorphins that relax us, providing an overall feeling of euphoria. With the combination of sugar’s delightful taste and these positive- feeling effects, it is no wonder why we often find ourselves craving sweets. Sugar initially delivers a quick energy boost. As our bodies come down from this ‘sugar rush’ though, often times we experience a feeling of fatigue and brain fog, causing increased cravings for more sugar. With the majority of processed foods, even those considered ‘healthy’, containing high amounts of added sugars, it’s difficult to remove ourselves from this vicious sugar-craving cycle. Follow the three steps below to make a smarter selection that’s lower in added sugars:

1. First, check out the Nutrition Facts label for the total grams of sugar. Keep in mind that the American Heart Association® recommends limiting daily added sugar to 6 teaspoons for children and women and 9 teaspoons for men.

2. Second, scan down the ingredient list and look for hidden words for sugar. Note that the higher up on the list these ingredients are, the more sugar the product contains. Some examples include dextrose, fructose, rice syrup, evaporated cane juice, and corn syrup.

3. Third, compare similar products. Always look for the product with the least amount of sugar. For example, when comparing the amount of sugar in plain yogurt to the amount of sugar in fruit-flavored yogurt, you’ll see a significant difference.

4. Have you noticed a new Nutrition Facts label on some of your favorite products in the supermarket? Most manufacturers are required by The Food and Drug Administration to separate out ‘Added Sugars’ from ‘Total Sugars’ on their Nutrition Facts labels by the end of July 2018. This will soon make the process of identifying added sugars much easier!

Be Well,

Kilene Knitter, RD, LDN

NUTRITIONIST NOTE:

FIB

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NUTRIENT NOTIFICATION:

Fiber Dietary fiber can be found in foods,

like whole grains, legumes, fruits, and

vegetables. Fiber can aid in weight

loss as it keeps you feeling fuller and

more satisfied. This helps resist the urge

to aimlessly snack between meals.

Most notably, fiber can assist your

body maintain a healthy digestive tract

and lower cholesterol levels, ultimately

decreasing the risk of heart disease.

According to the American Heart

Association®, aim for total dietary fiber

intake of 25 to 30 grams per day from

food sources. Typically, the average

American consumes only 15 grams

of fiber per day though. If you find

you’re having a hard time reaching

the recommended daily amount, try

adding whole grains, dark green leafy

vegetables, fruits, or ground flaxseed

to your oatmeal, smoothies, or yogurt.

This can be simple way to sneak in

some essential dietary fiber into your

meal. Your health and gut will thank

you for it!

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

Apple Crisp Recipe adapted from Happyhealthymama.com

Servings: 8

Ingredients:

4 Small Diced Apples½ Cup Fresh Squeezed Orange Juice¾ Cup Chopped Pecan Halves¾ Cup Dried Cranberries ¾ Cup Sliced Almonds¾ Cup Raisins 1 tsp Ground Ginger 1 tsp Ground Cinnamon 1 tsp Ground Nutmeg Coconut Oil For Greasing

Directions:Preheat oven to 325°F.

Grease an 8x8 inch baking dish with coconut oil.

Place apples in a mixing bowl and pour the orange juice over the apples.

Mix and toss together to make sure the apples are well-coated.

Combine pecans, cranberries, almonds, raisins, ginger, cinnamon and nutmeg in a food processor. Pulse until coarsely chopped.

Spread the nut mixture over the apple mixture.

Bake in the oven for 35 minutes.

Nutritional Information per serving: 275 Calories, 14g Fat, 1g Saturated Fat, 4mg Sodium, 40g Carbohydrate, 6g Fiber, 26g Sugar, 5g Protein

TRENDING TOPIC:

All American Breakfast Month You’ve heard it once, and you’ll hear it again – ‘breakfast is the most important meal of the day.’ Breakfast literally ‘breaks your fast’ by rejuvenating the body after a night’s rest, giving it that desirable boost of energy that’s essential to start the day. Furthermore, eating a nutritious breakfast will assist in preventing ‘roller coaster’ blood sugar levels that can later cause the desire to overindulge at meals and snacks. According to the USDA, our first meal should consist of a healthy balance between milk, fruit, whole grains, and lean protein. By sticking to these food categories, building a nutritious breakfast can be quick and simple. Give these three balanced breakfast ideas a try tomorrow morning!

Whole grain toast topped with nut butter, sliced bananas, and chia seeds Chia seeds are rich in calcium, needed to build and maintain strong bones. The nut butter provides protein that will keep you full throughout the morning, while the whole grain toast adds fiber to the meal. This breakfast comes full circle with a banana sliced on top, providing a 1 cup serving of fruit for the day.

Blueberry overnight oatsCombine ¼ cup oats, 2 tsp. chia seeds, ¼ cup blueberries, 1 tsp. ground cinnamon, 1⁄3 cup dairy or non-dairy alternative beverage, and 2 tsp. honey in a sealed container the night before, shake until combined, and you are ready to go the next morning! This balanced breakfast is perfect for anyone living a chaotic, on-the-go lifestyle. Overnight oats will definitely keep you full throughout the morning. Due to the slow digestion of the oats, digestive acids are released that help to suppress your appetite and speed up metabolism.

Spicy breakfast burritoThis breakfast burrito is a delicious option for those mornings you want to spice things up! Just scramble two eggs with onion, peppers, and garlic. Place the mixture into a whole grain tortilla and top with a scoop of salsa and sliced avocado. It’s now time to enjoy your balanced breakfast that’s packed with protein, fiber, antioxidants, and healthy fats.

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COOKING CORNER:

Apples Are you craving a juicy apple this fall? From Granny Smith to Gala, there are so many different types of apples to choose from, each with their own distinct taste. Rich in dietary fiber, antioxidants and flavonoids, the common saying ‘an apple a day keeps the doctor away’ could be true. The antioxidants found in apples help to reduce the risk of developing cancer, hypertension, diabetes, and heart disease. The dietary fiber assists in maintaining healthy levels of cholesterol, while preventing the development of certain diseases. Flavonoids, phytonutrients found in apples, may help to reduce the risk of cardiovascular disease by lowering blood pressure, reducing LDL oxidation, and acting as an antioxidant. By eating a medium-size apple each day, you are not only boosting your body’s overall wellbeing and immune system, but also receiving 1.5 cups of fruit. Next time you need a quick on-the-go snack, bite into a juicy, sweet McIntosh or Honeycrisp. When it comes to apples the possibilities are endless!

Social Media Challenge #BrockBreakfast

Share your balanced breakfast pictures for a chance to win a $100 Target Gift Card!

@BrockEatHealthy

PRODUCE PICK:

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TECH TRENDS: Forks over Knives AppLooking for a fun, trendy app that offers a variety of new, healthy recipes? For just $4.99, Forks over Knives might just be the answer. This app offers a wide variety of plant-based, step-by-step recipes, making it easy to follow along. Forks over Knifes definitely lives up to its motto, ‘healthy meals made easy’!