October Kitchen - July 2022

_____________________________ Write your name here and fax the completed puzzle to 860-533-0585, send it via empty delivery box or bring it to the shop and receive 10% off your next order . Limit one per customer. Expires July 31, 2022.


Proteins are the building blocks of life and help grow and repair your hair, skin and muscles. It’s an essential part of a healthy diet, but not all protein sources are created equal. How much protein do you need? The National Academy of Medicine recommends that adults get 7 grams of protein for every 20 pounds of body weight. So, for example, a 140-pound person needs about 50 grams of protein a day. What should you eat to get protein? Unfortunately, a food that’s high in protein could also have added saturated fats, sodium and salt, which will make a difference in its health value. For example, if you eat a 4-ounce steak with 22 grams of protein, you will also get about 1,500 milligrams worth of sodium. With protein intake, it’s all about balance and incorporating other nutrients like carbohydrates into your diet. Some foods you can eat that are great sources of dietary proteins are beef, chicken, turkey, fish, eggs, beans, peanut butter, hummus, whole grains and nuts. You can also eat dairy products such as milk, yogurt (especially Greek yogurt) and cottage cheese. Try to limit your intake of red meat, bacon, cold cuts, and processed meats. This is when having a healthy eating plate and eating portions of vegetables, whole grains, fruits and healthy proteins are essential to your diet. To learn more about the healthy eating plate, go to MyPlate.gov to see if you’re making every bite count. Is going meat-free healthier? Because of the added ingredients that can negatively affect your diet, some may say that meat-free is a better option. But that’s not automatically the healthiest choice either. Like meat, vegan and vegetarian alternatives like veggie burgers and chicken nuggets may be loaded with salt, sodium and fat. So, even with meat-free options, it’s all about balance. Here at October Kitchen, we make healthy and delicious meals. We cut back on sodium, salts and fats and create dishes that make you and your body happy. October Kitchen makes eating healthy, fun and enjoyable!





OCTOBER KITCHEN IS GOING ON SUMMER BREAK The kitchen will be CLOSED Friday, July 1–Sunday, July 10. No deliveries or storefront hours the week of July 5. HAVE A SAFE AND HAPPY 4TH OF JULY! Store reopens Monday, July 11. Phone calls and emails will be returned Sunday, July 10.

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