Have a Healthy Thanksgiving
Thanksgiving is a time to indulge in our favorite holiday foods, but if you don’t want to regret your eating decisions the next day, there are some great alternatives that will still satisfy your classic cravings. The Best and Worst of Classic Dishes
WORST: GREEN BEAN CASSEROLE BEST: BRUSSELS SPROUTS
After you get past the butter, cream, and fried onions in a green bean casserole, the green beans themselves don’t have a lot of nutritional value, either. Instead, choose a healthier veggie dish like Brussels sprouts, which are rich in vitamin C, fiber, and glucosinolates. Roast them with a little bit of bacon or cheese, and they’re still healthier for you than green bean casserole. There’s at least one classic Thanksgiving dessert that gets a check mark! Pumpkin pie has beneficial fiber and beta carotene, but just minimize sugar in your recipe. Use sweeteners like maple syrup and cinnamon. As decadent as that pecan pie looks, remember that an average one-eighth slice of a 9-inch pie has more than 500 calories! Thanksgiving can be delicious and nutritious if we’re willing to create new classics that can be enjoyed in more ways than one. WORST: PECAN PIE BEST: PUMPKIN PIE
WORST: BOXED STUFFING BEST:WHOLE-GRAIN STUFFING
Boxed stuffing is incredibly high in sodium and actually offers a lot less flavor than homemade stuffing. Use whole-wheat grains and bread as the base of your stuffing for a lot more fiber and other nutrients that can help with digestion. Cornbread or whole-grain cornmeal also make for a nutritious (and delicious) alternative to white-bread stuffing.
WORST: SWEET POTATO CASSEROLE BEST: ROASTED SWEET POTATOES
Traditional sweet potato casserole calls for so much sugar and butter that it’s better labeled a dessert than a side dish. But sweet potatoes on their own offer a lot of fiber, potassium, iron, magnesium, and vitamin C. They’re still a great addition to your Thanksgiving meal so long as you limit the butter and sweeteners you add to them. Try syrup, cinnamon, or nutmeg instead.
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Cinnamon-Spiced Candied Sweet Potatoes
Ingredients
• 1 tbsp kosher salt •
• 4 lbs orange-fleshed sweet potatoes, peeled and cut crosswise into 2-inch pieces, then cut lengthwise into 1-inch wedges • 1 cup light brown sugar, packed
1/4 tsp ground cloves
• 1/4 cup unsalted butter, cubed • 4 (2-inch) cinnamon sticks
–Paula Grace
“I came to Professional Physical Therapy after a lower back injury at work. I was really struggling with mobility, having two herniated discs. Amber, Sue, and the staff at Pro PT played an integral role in my recovery. Anyone who has been injured knows how difficult recovery can be both mentally and physically. The staff was very knowledgeable, patient, and supportive on my road to recovery. I appreciate them so much for all the help!” –Jamie Arroyo
Directions 1. Preheat oven to 350 F.
2. Place sweet potato wedges in a 4-quart baking dish. 3. Sprinkle sugar, salt, and cloves over sweet potatoes. 4. Dot with butter and place cinnamon sticks around sweet potatoes. 5. Bake, turning every 15 minutes, until sweet potatoes are tender and the liquid is syrupy, about 1 hour and 15 minutes. 6. Remove from the oven and let stand for 10 minutes. 7. Discard cinnamon sticks and serve.
Inspired by FoodAndWine.com
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