Professional PT inc - March 2020

Make National Nutrition Month Count

With These Easy-Eating Tips

and cooking according to the guidelines, then prepackage as many meals as you can fit in your fridge. Bring the kids into the kitchen to help and let them plan a meal or two. When you’re tired at the end of a long day, heating up a healthy meal is much easier than having to figure out what to make, and then cooking it.

March is National Nutrition Month, and this year’s theme is “Eat Right, Bite by Bite.” The goal is to remind people about healthy practices when it comes to what you eat. The Academy of Nutrition and Dietetics created the campaign and has some great advice for how to make healthy eating easier for the entire family. REMEMBERTHE GUIDELINES There’s a new fad every day for what’s “right” to eat, so it can become hard to keep track. But if you remember just a few basic rules, you’ll have your bases covered: Choose carbs high in fiber and starch, like potatoes, rice, and cereals, over white or refined carbs. Eat at least 2 1/2 cups of fruit and veggies per day. Eat at least two portions of fish, like salmon or trout, per week. Cut down on saturated fat, sugar, and salt. Drink 6–8 glasses of water per day. PLAN AND PREP Eating healthy is easy when you put a little time and energy into prepping for it. Do so on the weekends, so that when your weekdays get crazy with work or school, you’ll already have a healthy meal prepared. Do your shopping

GETYOURVITAMINS Squeaky clean eating day after day can admittedly get boring and tedious. There will be days when you’ll need a change or will have to skip out for other reasons, and that’s okay! This is why you should take supplemental vitamins to make sure you’re still getting proper nutrition. Your body needs a lot of essential vitamins, but if you start by taking a daily supplement of B-12 for energy, omega-3 for cardiovascular health and brain function, and magnesium for absorption of other vitamins, you’re off to a good start.

SUCCESS STORIES

“Before I started PT, I had a lot of shoulder pain while I was swimming at Farm Pond in Sherborn. It was tough to get through the whole perimeter without a lot of pain. After all the great treatments, advice, and education about how to recover, I am back to being pain-free and ready to get back in the pond ... Except I’ll wait until summertime to do that.”

Orange Glazed Salmon

Keep dinner light, simple, and easy with this paleo-friendly recipe

Ingredients

• •

Zest from 1 orange

• • • • •

2 salmon fillets (10 oz total)

–Michele Page Sinotte

1 tsp salt

1/3 cup fresh-squeezed orange juice 1 tsp tapioca starch

2 tbsp ghee

1 tbsp garlic, minced 1 tbsp fresh rosemary, chopped

Directions 1. Heat oven to 425 F, and line a sheet pan with parchment paper. 2. Salt each fillet with 1/2 tsp salt. Bake for 6–8 minutes. 3. In a saucepan, combine ghee and garlic and cook over medium heat for 3 minutes. 4. Add rosemary, zest, and juice. Cook for another 3 minutes. 5. Stir in tapioca starch until lumps disappear and mixture thickens. 6. Plate salmon and top with orange sauce.

“When I started, I had very limited strength in my right shoulder. I could not lift a 2-pound weight. Dr. Patt and the staff have gotten me to the point that I am pain-free, and 100% of my strength is back. The place is amazing thanks to everyone here.”

–Peter Hughes

Inspired by RealFoodWithJessica.com

Professional Physical Therapy | 508-528-6100 • 3

www.proptinc.com

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