3 FALL NUTRITION TIPS
2. Make a hearty soup Making a large pot of soup every weekend is a great way to improve your nutrition throughout the week. Soups, while they can take several hours to cook, usually require very little active time. When it comes to recipes to try, your options are virtually endless. There’s hearty bean soup, pureed root vegetable soup, winter squash soup, traditional chicken noodle soup, chili, and so much more! And with temperatures dropping, Did you know that regularly eating red meat and processed meat can raise the risk of type 2 diabetes, coronary heart disease, stroke and certain cancers? So, instead of opting for red meat, select leaner sources of protein for your meals and recipes. This can include chicken, turkey, beans, lentils, low fat yogurt, fish, tofu, and nuts. If you think you need a little more help developing a healthy diet this fall, contact Choice Physical Therapy today. We can help you develop an exercise and nutrition plan that works for your needs. what tastes better than a warm stew? 3. Select leaner sources of protein
What do you think of when you hear the word fall? Crisp refreshing days? Bonfires and changing leaves? Pumpkin carving? What if you were to focus on your nutrition this fall? The food we eat has a significant impact on several elements of our health, particularly our heart health. Obesity, weight gain, physical inactivity, stress, high blood pressure, high cholesterol, and obesity all increase the risk of heart disease and other cancers. Considering the importance of nutrition, it’s never the wrong time to think critically about your diet. At Choice Physical Therapy, we know that fall can be busy, which is why we want to give you a few simple tips on how to improve your nutrition this season. 1. Try to eat more root vegetables The majority of root vegetables are available all year, but they are most ripe from fall to spring. During the cooler months, garlic, onions, ginger, turnips, carrots, sweet potatoes, beets, and parsnips provide plenty of flavor and nutrients. Many root vegetables are high in folate, which is essential for cell growth and metabolism!
HEALTHY RECIPE
Turkey Pumpkin Chili
• 2 cups chicken broth • 1 can pumpkin purée • 1 1/2 tsp ground cumin • 3/4 tsp chili powder • 1/2 tsp cinnamon • 1 tsp cayenne pepper • 1 lb ground turkey • 1 large onion, diced
• 2 cloves garlic, minced • 2 cans green chiles • 2 cans white beans • sour cream • shredded cheese (try sharp cheddar for an extra bite) • sliced radishes • fresh cilantro leaves
In a 5-to-6 quart slow cooker, whisk together chicken broth, pumpkin purée, ground cumin, chili powder, cinnamon, and cayenne pepper. Add ground turkey, separated, and mix to combine. Fold in the onion, garlic cloves, green chiles, and white beans, and cook, covered, until the turkey is cooked through, 4 to 5 hours on high or 6 to 7 hours on low. Serve with sour cream, shredded cheese, radishes, and cilantro, if desired.
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