This, Not That
Easy Food Swaps to Improve Your Diet
It’ll give you a boost of antioxidants, nutrients, and fiber and will fill you up with fewer grams of fat and calories. SWEET POTATOES INSTEAD OF POTATOES Regular potatoes may contain several nutrients, but they’re high on the glycemic index, which means they can lead to energy slumps and bad cravings. Sweet potatoes have a lot more to offer since they are a complex carbohydrate packed with minerals and vitamins (like the antioxidant beta-carotene). FRUIT INSTEADOFFRUITBARS “Healthy” snacks like fruit and nut bars are actually packed with cane sugar, corn syrup, and saturated fat. Some contain as much sugar or calories as a candy bar! If you’re craving something sweet, reach for a piece of real fruit instead. You’ll get a sugar boost that costs a lot fewer calories. Making big changes in the way we eat is all about starting small. Get into a routine of replacing one “bad” food with one “good” food each week, and before you know it, making broader diet decisions will become easier.
If you’re trying to make healthier food decisions without having to go on extreme crash diets (that leave you with no energy and even less satisfaction), start by making some easy exchanges within your current diet. PORRIDGE INSTEAD OF CEREAL While some cereals seem like healthy options, most are loaded with sugar. This adds to your calorie consumption and also leaves you with an energy slump that
causes you to want more sugar. Instead, start your morning with a bowl of some type of porridge, like oatmeal. It’s packed with nutrients and is a good source of slow-release energy to keep you feeling full longer. POPCORNINSTEADOFPOTATOCHIPS When it comes tohealth, potato chips really don’t have a lot going for them. They’re high in saturated fats, calories, and salt, with almost no nutritional value. If you’re craving a salty snack, swap chips for lightly seasoned popcorn.
SUCCESS STORIES
“I started PT about one year ago, initially to help my chronic low back pain. Later, I found that PT is also helpful to alleviate my neck pain. After that, I watched a learning video featuring Dr. Patt, and I found that my shoulder had some pain and decreased range
Spooky Strawberry Ghosts
of motion. My quality of life has improved with all the stretching exercises for my back, neck, and shoulder. I continue stretching and will incorporate all indefinitely in my life. Now I have learned better posture and am able to manage myself independently. I highly recommend all the proficient, knowledgeable ProPT staff. Everyone is prompt, kind, friendly, and professional. ”
• 16 oz white chocolate, chopped • 24 strawberries • 1 package mini dark chocolate chips Ingredients
–Kathleen
“I had previously visited after knee surgery and the staff was great. I strengthened the knee with the help of all the staff. Unfortunately, the knee eventually became worse, so I opted for a total knee replacement. Of course, I knew where I would perform my physical therapy. Dr. Patt and
Directions 1. In a microwave-safe bowl, heat the white chocolate at 50% power for 30 seconds. Remove it and stir, then repeat the process until melted. 2. Lay out a sheet of parchment paper. 3. One by one, dip the strawberries into the melted white chocolate and set them on the parchment. Allow the extra chocolate to pool to form a “tail” effect. 4. Before the chocolate coating fully cools, add three mini chocolate chips to each berry to form two eyes and a mouth. 5. Let chocolate set, then serve your spooky snacks!
the staff designed a program to strengthen the knee. They also worked on setting the knee straight, which was the most difficult task. It was hard to envision the knee completely straight, but after I completed my therapy, it was straight! I highly recommend Dr. Patt and the staff.”
– Larry
Inspired by Candiquik.com
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