Page 3 - BrockCoNewsletterJanFeb2019-FINAL.indd

ask the rd:

SHOULD I TAKE VITAMINS DAILY?
The best way to get all of the necessary
nutrients is to eat a variety of foods
throughout the day. Be sure to include
a rainbow of colors when choosing your
fruits and vegetables for the day. Each color
produce provides different vitamins and
minerals. It is important to also include
whole grains and lean sources of protein.
If you are limited in the types of foods you
eat, including a generic multivitamin a few
times per week will help you to meet your
micronutrient requirements.

spice it up: BLACK GARLIC HOW CAN I LOSE WEIGHT FAST?
The best way to watch your weight is to
Are you someone who loves garlic but You can fi nd black garlic in most grocery monitor serving sizes of those foods that have
could do without the overly aromatic scent stores. It will have darker skin and look an overabundance of calories. Gradual weight
and lingering taste of garlic on your breath? almost wilted on the outside due to the loss of 1-2 pounds per week will contribute
Well, black garlic is the way to go. If garlic processing of turning white garlic to black to maintained weight loss versus fast weight
could get any better, it just did! Black garlic garlic. It will keep for approximately 30 loss that often returns quickly and sometimes
is traditional garlic that has been kept in a days in an airtight container. results in a higher weight in the end. High
heat and humidity controlled environment HOW CAN BLACK GARLIC BE fat, high sugar, and processed foods should
allowing the bulb to undergo the Maillard SERVED? be limited or avoided. Instead, include whole
reaction which softens the bulb and changes • Spread on crusty bread or toast grains, lots of vegetables and fruits, and lean
the color of the clove to a deep brown or • Use in any slow cooker recipe proteins to contribute to a well-balanced
black shade verses white. diet. Getting regular exercise can contribute
• In a marinade
Not only does the fl avor change, the nutrient • As a side to your cheese plate to weight control by burning extra calories
value changes during the processing. Believe • A broth or sauce and improving your cardiovascular health
it or not, black garlic is better for you than • An ingredient to your hummus too. Eating smaller meals more frequently
fresh white garlic. Black garlic has twice as • Burger mix can help you to feel fuller longer and prevent
many antioxidants, and a whopping seven craving those foods that should be avoided.
times more polyphenols (naturally occurring These are just a few suggestions. Do not
micronutrients in plants that possess health be afraid to experiment! I HAVE LOW IRON LEVELS AND
benefi ts). It also has anti-infl ammatory and Sources: I DO NOT EAT MEAT. IS THERE
heart-healthy properties. https://www.fi tnessmagazine.com/recipes/ ANYTHING I CAN EAT TO HELP
healthy-eating/superfoods/what-is-black-garlic/ INCREASE MY IRON LEVELS?
The fl avor of black garlic compares to that of http://blackgarlic.com/ Although red meat and seafood are
balsamic vinegar, molasses or tamarind with excellent sources of iron, there are some
the undertones of traditional garlic fl avor. other foods to include in your diet to help
The type of white garlic used ultimately meet your iron requirements. Foods such
determines the taste. It is a milder, sweeter as spinach, legumes, tofu, quinoa, pumpkin
fl avor that can be overpowered seeds, broccoli, and dark chocolate
easily, unlike fresh garlic.
(minimum 70% cocoa) are good options.
These sources of iron are considered non-
heme sources and will be best absorbed
when combined with a source of vitamin C.
Have a question?
Send it to eathealthy@brockco.com