HEALTHY EATING RESOLUTIONS Getting more foods rich in omega-3 fatty acids might just help you keep your blood pressure down. Research suggests that omega-3s can help improve your mood, which we all need a little help with in the short, dark days of winter. Aim to get two servings of fish a week, particularly fatty fish, such as salmon, sardines and some types of tuna, which are rich in omega-3s. Not a fish lover? Opt for walnuts and flax, which are good non fish sources of omega-3s. Resolution 2. Pile On The Veggies Solution: Get out the roasting pan. Resolution 1. Eat More Omega-3s Solution: Seek out seafood.
The majority of people don’t eat the daily recommended 3 or more servings of vegetables, according to a recent report from the Centers for Disease Control and Prevention. Roasting vegetables caramelizes their natural sugars so they taste fantastic. It’s an easy way to cook veggies for dinner—pop a pan of them in the oven and make the rest of dinner while they roast. Resolution 3. Up Your Fiber Intake Solution: Experiment with whole grains. Getting enough fiber may help prevent cardiovascular disease, type 2 diabetes and a number of cancers. And eating more fiber may help you slim down. But the average person eats about 14 grams a day—the recommended daily intake is 21 to 38 grams. One of the easiest ways to up your fiber intake is to eat more whole grains. Quinoa, whole- wheat couscous, bulgur and polenta are all quick-cooking options to add to your weeknight repertoire.
Resolution 4. Eat Less Meat Solution: Learn to like tofu more.
A popular reason to cut back on meat is for environmental reasons, but you’ll be helping your heart too. When you replace meat with soy, you’ll naturally eat less saturated fat. While tofu might not have a real “flavor,” that’s what makes it so versatile—it soaks up the flavors of a stir- fry sauce or marinade like a sponge, making it taste terrific! Resolution 5. Rein in Your Sugar Addiction Solution: Make low-sugar treats to satisfy your sweet tooth. We eat too much sugar. We consume 355 calories—or 22 teaspoons—of added sugars a day. Luckily, you can still make treats that satisfy your sweet tooth and cut back on your sugar intake at the same time by choosing treats that are naturally sweet like fruit. Sources: http://www.eatingwell.com/article/33738/5- healthy-eating-resolutions-you-can-actually-stick-to/
WHO DO YOU KNOW THAT NEEDS OUR HELP? Do you have a friend that sprained their knee, an uncle that complains about their aching back, or a significant other that has an painful shoulder? Physical therapy can help so many people relieve their pain without the need for medications or unnecessary surgery. But... We need your help! Many people don’t understand the full benefits of physical therapy, but what if they did? We know there are a lot of people out there suffering- who don’t have to be! By referring friends and family, you are able to play a role in getting them back to better health.
Ready to Refer Someone? We make it easy by providing a referral form on our website. To fill out the form, simply visit:
Learnmore about how our services can treat your specific pain! Visit: thefitinstitutechicago.com/physical- therapy-services/view-more-conditions
thefitinstitutechicago.com/patient-information/refer-a-friend
We hope this helps someone you know and love in 2020!
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