October Kitchen Oct 2017

This is our way of saying that you are important to us and we truly value your business. Please feel free to pass this newsletter on to your friends and neighbors. ENJOY!

THE NOURISH

LETTER OCTOBER 2017 Meet the Men Behind Your Meals

www.OctoberKitchen.com | 860-533-0588 | 309 Green Rd, Manchester, CT 06042

Bringing October Into the Kitchen WHAT’S IN A NAME?

One thing nobody tells you about starting your own business is how challenging it is to come up with a good name. In just two or three words, you need to capture the essence of your company in a way that people will remember. I struggled with this when it came time to name my own company. This was years ago, back when my daughter was in first grade. At one point, my wife and I went to our daughter’s school for a parent-teacher conference, and in the back of my mind I was brainstorming possible names for the company. As we approached the classroom door, we passed a bulletin board covered with kids’ drawings. One picture in particular caught my eye: a cornucopia drawn in bright crayons. The horn of plenty was full of corn, pumpkins, and everything you’d want from a fall harvest. “It’s the kitchen in October,” I thought. This image of a cornucopia was exactly what I wanted my company to be: full of good, healthy food after a plentiful harvest, with enough to go around. Coincidentally, we discovered my daughter drew that picture! We brought it home and turned it into an abstract vector that I used as our first logo. October Kitchen was born. October Kitchen felt like the perfect name for a number of reasons. For one, the month of October has always been

full of great memories for me. After all, my birthday is in October, right before Halloween. I was nearly a warlock, or so my mother always said. I always felt like the center of attention in October as a kid. On my birthday, I got cake and presents at my birthday party; and then, a few days later, it was all costumes and candy. It was a complete sugar overload! Over the years, October continued to be significant. My wife and I were married in October, just a week before my birthday! I also love the feel of October. The cool weather is comfortable after a long, hot summer, the leaves are an explosion of bright colors, and you can enjoy great food from the fall harvest. The name “October Kitchen” also reflects many of my customers. They’ve worked hard all their lives, managing their respective fields, and now they can enjoy the rewards of their harvests. You’ve probably noticed our logo isn’t the cornucopia anymore. The logo changed as the company grew, but the essence of October Kitchen remains. To this day, I have the original picture my daughter drew hanging in my kitchen to remind me what October Kitchen is really about.

“This image of a cornucopia was exactly what I wanted my company to be: full of good, healthy

food after a plentiful

harvest, with enough to go around.”

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860-533-0588

How Farmers Grow Those Giant Pumpkins

Forklifts and cranes may be used mainly for construction work, but every fall, thousands of backyard gardeners use them as gardening tools — or rather, harvesting tools — for their largest single crop. Massive pumpkins aren’t practical, but they can become a minor tourist attraction in your hometown, and even win a few thousand bucks if they’re really huge. However, with the time and effort it takes to get them that big, farmers aren’t in it for the money. They’re in it for the glory. Growing these monstrous fruits (yes, they are technically fruits) is kind of like breeding a racehorse. It takes practice, cultivation, and even good breeding. Competitive growers will often purchase the seeds of the previous year’s champions for their plant. After preparing the soil to make it extra fertile, they’ll plant the pumpkin in late winter or early spring. HEART-FRIENDLY: The American Heart Association recommends under 800 milligrams of sodium per meal; our heart-healthy options, designed by our nutritionist and chef, exceed the AHA low sodium recommendation and are under 600 milligrams per meal. They also meet or exceed low-fat guidelines: less than 30 percent of daily value per portion. DIABETIC-FRIENDLY: This is based on a maximum five-count guideline for carbohydrate counting for diabetic meal planning. Five carbohydrate servings equate to 75 grams of carbs — an easily-managed number. For example, to show how carbohydrate counting can make meal planning easier, let’s say your dinner meal plan contains five carbohydrate servings or 75 grams of carbohydrates. The label on a frozen dinner of beef shepherd’s pie says it contains 35 grams of carbohydrates. Instead of calculating how many exchanges that converts to, just figure out how many more grams of carbohydrates you need to meet your 75g total. We established a threshold for carbs at 75g to facilitate optimal diabetes management, with many items at a four count or less. Always follow your doctors’ and diabetes management partners’ recommendations. WHEAT-FREE: No wheat or gluten ingredients. While NOT made in a dedicated gluten-free facility, we find 95 percent of people with gluten problems are served by this. Extremely

Before the gourd starts growing, flowers on the plant need to be pollinated. Farmers will usually take it upon themselves to pollinate, using pollen from plants with proven genetic lines. Winning pumpkins usually claim their “father” plant and “mother” seed, like racehorses. Growing a great pumpkin is practically a full- time job, with some farmers reporting spending 40 hours a week on it. Using heated soil, installing fences to reduce wind, adding sand, and other specific cultivation techniques give the pumpkin a fighting chance to grow into a monster. The competitive growing industry is getting bigger (pun intended). In 1979, the largest pumpkin on record was 438 pounds. Since 2008, the world record has been broken every year. The reigning heavyweight champion was grown in Germany last year, weighing in at 2,623 pounds. That’s the weight of a 2018 Toyota Yaris or 1,748 standard pumpkin pies. sensitive people with celiac disease, please be advised there is an inadvertent risk of cross contamination. SODIUM-SENSITIVE: For the even lower sodium recommended diets, we offer the sodium-sensitive menu. All entrees in this category are at or well below 500 milligrams of sodium per serving. RENAL-FRIENDLY: For patients on hemodialysis, home dialysis, or peritoneal dialysis, these meals contain under 880 milligrams of potassium — all low-sodium and low-phosphorus. A normal amount of potassium in a typical diet of a healthy American is about 3,500 to 4,500 milligrams per day. A potassium-restricted diet is typically about 2,000 milligrams per day. Most October Kitchen Renal-Friendly items are below 700 milligrams per portion. WEIGHT MANAGEMENT: Under 500 calories and under 50 grams of carbohydrates. Perfect for maintaining or achieving a healthy weight.

INTRODUCING-NEW DIETARY SPECIFIC MENU CHOICES

Continuing our tradition of providing healthy

homestyle meals, we have now expanded and improved our menu to address many widespread health conditions. Starting with our single-serving menu, we now offer entrees with multiple combinations of nutritional requirements. Imagine delicious, homemade meals with the added guarantee that they are ideal for you and your good health. Over the summer, we introduced these categories for all our menu items. We are Connecticut’s No. 1 wellness resource for nourishing people, delivering fully prepared entrees weekly to your home or office. Now, you can stop in our new retail store to grab a wide variety of fresh meals, flash-frozen meals, and daily chef’s specials.

DAIRY-FREE: No dairy or lactose.

GARLIC-FREE : No garlic.

V EGETARIAN : No beef, poultry, fish, or seafood. May include dairy or eggs.

VEGAN: No beef, poultry, fish, or seafood. Does not contain eggs or dairy.

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Public Enemy No. 1? The Sweet Truth About Salt

We all know a low-sodium diet is the way to go. Over the last few decades, studies have connected high-sodium diets with high blood pressure, heart disease, and even stomach cancer! Health.gov’s most recent Dietary Guidelines for Americans recommend limiting sodium intake 2,300 mg a day, or less than a teaspoon of salt. But is salt really the unhealthy villain it’s been presented as? What we call salt is a compound of 40 percent sodium and 60 percent chloride. As the two most abundant electrolytes in our blood, these minerals play a huge role in our physical health. Sodium maintains nerve function while regulating blood volume and blood pressure. Losing too much sodium through sweat can cause muscle cramps in athletes. Meanwhile, chloride is necessary to keep carbon dioxide from building up in

the blood. Low levels of chloride lead to respiratory acidosis, a condition in which your blood becomes acidic.

WEEK OF OCTOBER 3RD TESTIMONIAL This is not a free pass to pour extra salt on your french fries. An overabundance of salt can still lead to high blood pressure and other health problems, especially for those who are salt-sensitive. Replace processed foods, which account for 77 percent of sodium in the average diet, with whole foods; be sure to eat foods with magnesium and potassium, like bean and leafy greens, to regulate blood pressure; and if your doctor has recommended a low-sodium diet, take their advice. We don’t have to fear salt, but we should still be responsible about our sodium intake. “I love this place! It’s so delicious every time and so convenient! The staff never thinks twice about going the extra mile for their customers! I’m lucky to have them right around the corner.” –Molly M. Cutting out salt, sodium chloride, entirely can have adverse effects. Several studies found reduced-salt diets might be linked to hyponatremia, as well as higher levels of blood cholesterol and blood triglyceride, which can lead to heart disease. For diabetics, salt restriction may be particularly dangerous, as studies from the National Center for Biotechnology Information suggest an absence of salt can cause a resistance to insulin.

WORD SEARCH Z A C P D I Z H U G P N Y C X G N I T N A H C N E O L Z A J M Z G S U I V F F Z T E N C R Q K A E U D I H Z S U S I K U H L M P G O J F O Q O I M L A M A S K A E I H G V N U B E I G U C G S G G R X O Y G U O N D Y U M O N S T E R E S R M O R S O B D T W O C T Y I Q X G G X L C A R G H O R S D R Y R I I V B T Y D N A C K Y X E J N Z E Z Z O S Q T J M N M X E D A R M N Y B H V B Q D M V O D L H K F S A E U L B H I E A Z O W G X K R V R D W U G X W _____________________________ 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 percent off your next order . Limit one per customer. Expires October. 31, 2017. ( First Last )

1. Butternut Terrine

(Contains Seeds)

A yummy mixture of squash, leeks, apples, and whole grains with a Parmesan crust, baked until golden brown and delicious.

2. Lemon Herb Cod

(Special Order Gluten-Free Crumbs)

A mild whitefish flavored with lemon and herbs and a crumb topping. Served with buttermilk dill mashed potatoes and baby green bean and cauliflower salad.

3. Paul’s Turkey Bolognese

(Special Order Gluten Free Pasta) Served over whole wheat pasta, this rustic, hearty dish is Chef Paul’s go-to recipe for healthy, meaty sauce. 4. Polish Poached Meatballs Veal and chicken meatballs poached in a robust broth tossed with Klushki egg noodles, pan gravy, mushrooms, and peas. 5. Pork Loin With Cranberry Marmalade Lean pork loin with cranberry marmalade, half sweet mashed potatoes and green beans.

6. Beef Barley Soup A robust soup that is perfect for these chilly nights.

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309 Green Rd. Manchester, CT 06042 INSIDE

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What’s in a Name?

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How Farmers Grow Those Giant Pumpkins

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New D ietary-Specific Menu Choices

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The Truth About Salt

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Word Search

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The Acropolis of Athens: Tips for Your Trip Back in Time

When people think of a vacation to Greece, the first images that come to mind are often the picturesque beaches of Mykonos Island or plates of delicately layered moussaka. But no trip to the cradle of Western civilization would be complete without a visit to one of the most incredible historical sites in the world: the ancient Acropolis of Athens. Around 468 B.C., while Athens was enjoying its status as the greatest cultural hub of the era, Pericles initiated a robust reconstruction of the Acropolis. Almost half of the population

was on the public payroll during the project, generating what would become many of the most memorable structures in history, including the famous Parthenon. Today, the ruins of the Acropolis still stand, a testament to the ingenuity of one of the most advanced civilizations of the classical age. If you plan on exploring the breathtaking ruins and the Acropolis Museum, which houses over 4,000 artifacts from the site, it’s a good idea to avoid the Mediterranean cruise hordes and get there early, as close to 8 a.m. as possible. A four-day pass to peruse the Parthenon, the temples of Athena and Zeus, and many other world-famous sites costs around 12 euros, but keep in mind you can visit each site only once per pass.. Due to the scorching heat that hits the area in the summer, you may want to visit during late winter or early spring. To absorb the incredible history of this ancient monument, it’s a good idea to either pay for the audio guide as you enter or go to the “Watch, Read, Listen” section of ricksteves.com and download his audio guide for free. You can also get a full tour from a local guide. Head to toursbylocals.com/Athens-Tours to find the perfect guide for your trip.

The Acropolis of Athens Tips for Your Trip Back in Time

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