Guiding your way 2016 to a healthier day! NUTRITIONIST NUTRIENT NOTE: NOTIFICATION: Vegetarian Awareness Month October is Vegetarian Awareness Month, and we’re kicking it off with World Vegetarian Day on the 1st! Vegetarians choose a meatless lifestyle for a plethora Riboflavin of reasons including respect for the environment, Riboflavin, also known as Vitamin sustainability, health and nutrition, budget, and much more! A vegetarian diet typically consists of , B2, is a water-soluble B vitamin. This , whole , , nuts and seeds; vitamin is essential for our body’s however, a vegetarian diet can vary widely depending on the type of diet chosen. energy production by helping convert • Lacto-ovo-vegetarian: Includes dairy products and eggs, but excludes . carbohydrates into glucose. The • Lacto-vegetarian: Includes dairy products, but excludes meat and eggs. Recommended Dietary Allowance • Ovo-vegetarian: Includes eggs, but excludes meat and dairy products. (RDA) for riboflavin varies by age • Pesci-vegetarian: Includes fish, but excludes meat. group and gender. The RDA for adult • Semi-vegetarian: Includes both fish and poultry, but excludes other . women is 1.1 mg/day and for adult 1 • Vegan: This is the most restrictive diet and only includes -based sources of men it’s 1.3 mg/day. To meet these protein. Animal bi-products, such as eggs, dairy products, and honey are usually recommendations, include good eliminated from the diet as well. sources of riboflavin such as meat, Vegetarians may be at a lower risk of developing various diseases mainly because milk, yogurt, eggs, whole grains, the elimination of animal-based protein sources reduces the intake of saturated fat and cholesterol.1 Plant-based diets include a higher amount of fiber, vitamins, minerals, mushrooms, , broccoli, and and phytochemical intake due to an increased consumption of and vegetables.1 spinach daily. Consuming an adequate Interested in eating more plant-based proteins? Try participating in Meatless amount of riboflavin is essential to Monday! is a global phenomenon that encourages avoid fatigue, growth impairments, replacing meat one day every week digestive problems, cracks and sores with a plant-based protein. Doing this is great for your body, wallet, and our around the corners of the mouth, a planet! Whatever diet you choose, enjoy swollen tongue, swelling/soreness of Vegetarian Awareness Month and all the throat, and sensitivity to light. the wonderful meatless recipes it has to offer! 1. “Vitamin B2 (Riboflavin).”University of Maryland Medical Center. N.p., n.d. Web. 17 Aug. 2016. Be Well, Kilene Smith, RD, LDN Riboflavin 1. “Celebrate Vegetarian Awareness Month - Fruits & Veggies More Matters.” Fruits Veggies More Matters. N.p., 10 Oct. 2013. Web. 17 Aug. 2016.

“Whatever you All of us at Brock & Company, Inc. are dedicated to providing a are. Be a healthy and enjoyable dining experience. We’re here to answer questions and receive your comments or suggestions. good one.” Email Us: [email protected] —Abraham Lincoln @BrockEatHealthy @BrockEatHealthy NUTRITION NAVIGATION COOKING CORNER:

Apple Rhubarb Sauce with PRODUCE Dried Cranberries PICK: Recipe adapted from Eatingwell.com Yield: 2 cups Apples Serving Size: ½ cup Apples are one of America’s most Ingredients popular fruits, but did you know that 1 large green apple, peeled and diced there are over 2,500 varieties of apples 2 cups diced rhubarb (2-3 stalks) grown in the US alone? They vary 1/4 cup diced red onion in shape, size, color, texture, and taste! On average, it takes about 4.5 years for an apple tree to produce its first fruits. Apples are high in Vitamin C, fiber, 1/2 cup 100% apple juice and antioxidants to keep you happy and healthy! They can also be eaten in 2 tablespoons dried cranberries many different and creative ways! You can dip them in peanut for a great 1 tablespoon honey snack, use them in bread, muffins, or cobblers for delicious desserts, or drink all 1 1/4-inch-thick slice ginger, peeled of their great benefits in cider. This juicy fruit is even a fantastic snack when eaten 1 teaspoon balsamic vinegar fresh and whole. Eating one medium size apple reaches half of the MyPlate recommendations for your daily fruit intake. Autumn is the season for the freshest Directions: apples, so get them while you can! Find a local apple farm and pick yourself one Combine apple, rhubarb, onion, apple juice, of these scrumptious fruits! Make sure to store your apples in the refrigerator to cranberries, honey and ginger in a medium allow them to last as long as possible! saucepan. Cover and cook over medium heat, stirring occasionally, until the rhubarb is soft and the apple is tender but not mushy, 10 to 12 minutes. TRENDING Remove from the heat and let stand for 5 TOPIC: minutes. Stir in vinegar. Remove the ginger; serve the sauce warm, at room temperature or chilled. The Serving Tip: Complements roasted pork and Alkaline chicken nicely! Nutrition information per serving: Calories Diet 76; Fat 0g; Sat 0g; Carbohydrates 19g; Fiber 2g; The alkaline diet is a new Sodium 5mg; Protein 1g fad that draws attention to the body’s acid-base balance. It focuses on consuming foods that are high in potassium, magnesium, and bicarbonate such as fruits and vegetables, while avoiding acid-forming foods, like grains, meats, dairy foods, fish, and soda. Dina Aronson, MS, RD, owner of Welltech Solutions stated, “The alkaline diet, whose prescribed ratio is 80% alkaline-forming foods and 20% acid-forming foods, is said to reduce inflammation and increase resistance against disease.”1 The specific benefits that the diet claims to have are decreasing your risk for fracturing bones, muscle wasting, and kidney stone formation. It may also reduce your risk for stroke, Recipe Challenge hypertension, and memory loss by decreasing the amount of work the body has to do to neutralize its pH. #BrockVeggieMonth Although the alkaline diet does appear to provide many health benefits, it is still fairly Post your favorite vegetarian recipes to Instagram new, and additional research needs to be conducted to support its claims. One area for Vegetarian Awareness Month of concern is the suggestion of decreasing or completely excluding consumption of @BrockEatHealthy meat, dairy, and grains. These are three of the five major food groups, which may inhibit your ability to build balanced meals and snacks. Ultimately there is absolutely At the end of the month we’ll select our favorite recipe nothing wrong with increasing your intake of fruits and vegetables and adding in and feature it on our social media platforms. additional sources of plant proteins, since this is a habit that will always be strongly encouraged. Prize: Blue Apron Gift Card 1. Aronson, MS, RD,, Dina. “Ask the Expert.” Today’s Dietitian Magazine. Great Valley Publishing Company, n.d. Web. 17 Aug. 2016. @BrockEatHealthy

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