Page 3 - ROOT by Brock Jan Feb 2018

pROduce pick: KaLE

Kale is the king of superfoods! It’s very nutrient to your diet because it is an excellent source
dense, providing 206% of the Recommended of iron and calcium. It contains more iron
Dietary Allowance (RDA) for vitamin A, per calorie than beef and more calcium
684% RDA vitamin K, and 134% RDA per calorie than milk! Start your day off
vitamin C in just 1 cup of raw kale. All of with a serving of kale by whipping up this
these vitamins have their own unique, antioxidant packed smoothie. You will need
important benefits, such as promoting bone a 1/2 cup almond milk, 1 cup kale, 1/4 cup
health, proper vision, and a healthy immune blueberries, 1/4 cup blackberries, 1/4 cup
system. Kale is a key component you want to strawberries, 2 teaspoons flax seeds, and 1/2
keep in your dietary plan if you are currently cup ice. Just throw the ingredients into the
or are planning on taking a meatless approach blender and you’re ready to enjoy!

Nutrition note:

4 WAYS TO CRUSH SUGAR CRAVINGS

2018 has arrived! What new goals have 2. TRACK AND TRUST and fruit juices are the products that contain
you set for yourself this year? One goal that One of the biggest and best changes you many teaspoons of sugar which is why they
should be moved to the top of your list is to can make for your health is to start a food are so tasty. Provide yourself with additional
crush sugar cravings! A diet high in added journal. Keeping a food journal provides education regarding hidden sugars and how
sugars can cause negative health effects, such personal accountability, assists in portion to read Nutrition Facts labels so that you can
as heart disease, increased belly fat, obesity, control, and allows you to understand your be prepared to make smart selections when
liver damage, diabetes, brain fog, and much body better. In addition to tracking food, at the supermarket.
more. It’s time to say goodbye to your sweet also try journaling exercise, bathroom visits, 4. PINPOINT YOUR PITFALLS
tooth and hello to a new, healthier you! Use sleep, symptoms, and emotions. The most Now that you’re planning, journaling, and
these four tips to crush those sugar cravings important rule when journaling is to be staying educated, maybe you’re finding
this New Year! honest! This is your opportunity to track and that there is a recurring time of day when
1. MAKE PLANNING A PRIORITY trust your body. Whether you’re trying to you crave sugar. For example, when you
When you take the time to plan out meals lose weight, manage blood sugar levels, or return home from work or school, maybe
and snacks, you’re prioritizing your health. just live a more balanced lifestyle, journaling you always just reach for a sugary snack as
Putting aside a few minutes to plan and is a safe, simple place to start your journey. a reward for getting through the day. Try
prep healthy options for the upcoming week 3. EXTRA EDUCATION adding in a quick mid-afternoon snack
or even the next day is setting you up for Knowledge is power! Knowing which foods packed with protein and fiber, such as an
success. Plan balanced options that include contain added sugars is a great place to start apple with peanut butter or raw veggies
complex carbohydrates, protein, fiber, and crushing your cravings. Evaluate what and with hummus. Track and see if this helps
healthy fats to ensure you’re eating multiple how much processed, pre-packed foods you crush that afternoon sugar craving. By
food groups and a wide variety of color. Not you’re choosing first because these items are pinpointing when and what triggers your
only will you feel more energized, focused, generally packed with added sugars! Don’t sugar pitfalls, you’ll be ready to conquer and
and full, you’ll also have less desire to indulge let the foods you are selecting be a vehicle crush all sugar cravings this year!
in unhealthy options, like processed foods for sugar either. Many “healthy” foods, like
high in added sugar. fruit snacks, granola bars, cereals, yogurts,