ManaPT_Understanding Your Herniated Disc

Healthy Facts About Oats & Pumpkin: 1.Oats are nutrient-packed. Half a cup of dry oats contains [all percentages of Reference Daily Intake (RDI)]: Manganese: 191%, Phosphorus: 41%, Magnesium: 34%, Copper: 24%, Iron: 20%, Zinc: 20%, Folate: 11%, Vitamin B1 (thiamin): 39%, Vitamin B5 (pantothenic acid): 10%, and smaller amountsofcalcium,potassium,vitaminB6(pyridoxine) and vitamin B3 (niacin). 2.Oats are among the healthiest foods. Oatsarerichinantioxidants(includingavenanthramides that may help lower blood pressure and have anti- inflammatory and anti-itching effects), and are high in fiber (soluble fiber beta-glucan, which has numerous benefits such as helping reduce cholesterol and blood sugar levels, promoting healthy gut bacteria and increasing feelings of fullness) and protein compared to other grains. 3.Pumpkin is highly nutritious and particularly rich in vitamin A. Rich in vitamins, minerals and antioxidants, pumpkin is incredibly healthy. 1 cup of cooked pumpkin contains 245% of the RDI of vitamin A. Pumpkin’s low calorie content makes it a weight-loss-friendly food. It contains nutrients and antioxidants that may boost your immune system, protect your eyesight, lower your risk of certain cancers and promote heart and skin health. Courtesy: Hrefna Palsdottir and Ryan Raman of HealthLine

Healthy Recipe PUMPKIN PIE OATMEAL

INGREDIENTS • cooking spray, butter or coconut oil • 1 cup steel-cut oats • 2½ cups water • 1½ cups unsweetened almond milk

• 1 cup pumpkin • 3 tbsp maple syrup • 1 tsp vanilla • 1 tsp pumpkin pie spice • 1/2 tsp cinnamon • ¼ tsp salt

DIRECTIONS Coat your slow cooker with cooking spray, butter or coconut oil. Add all the ingredients into slow cooker and mix well. Cook on low for 6-8 hours. If you have a programmable slow cooker, set it to cook on low for 7 hours and then switch to warm. In the morning, give the oats a good stir as the oats will settle to the bottom. Portion into a bowl to serve and

top with pecans, maple syrup and almond milk. Source: https://www.eatingbirdfood.com/slow-cooker-pumpkin-pie-oatmeal

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