James River PT: 10 Frozen Foods To Buy



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Freezer Aisle MVPs. .. Although you may think the frozen food aisle is filled with unhealthy fare, there are quite a few good options lining freezer shelves. We asked nutritionists from around the country what must-have frozen groceries they stock up on. (continued inside)

Details Inside REFER A FRIEND!

INSIDE : • The 10 Frozen Foods Nutritionists Always Buy! • 5 Healthy-Eating Resolutions...

• Exercise Of The Month • Refer A Friend!




Details Inside REFER A FRIEND!

INSIDE : • 5 Healthy-Eating Resolutions... • Refer A Friend!

• Exercise Of The Month • Coupon Corner!

(continued from outside) Frozen Edamame - Whether in or out of the pod, baby soybeans are filled with protein, fiber, vitamins and minerals. Sharon Palmer, RDN, also known as The Plant-Powered Dietitian, always stocks them in her fridge. Palmer says edamame “is a great plant protein source, and is so easy to use in dishes like stir-fry, curries and salads” or in her Mediterranean Edamame Quinoa Vegan Bowl. You can find them lightly salted or unsalted usually by the frozen vegetables. Frozen Pitted Sweet Cherries - Malina Linkas Malkani, RDN and media spokesperson for the Academy of Nutrition and Dietetics, says she keeps cherries in her freezer because they “are delicious and also nutrient- dense.” They’re a good source of both vitamin C and fiber, and contain powerful antioxidants that have been shown to help reduce inflammation and improve joint, brain and heart health. “Pitting fresh cherries can be a bit labor intensive, so I love the convenience of buying them frozen and pre-pitted, which makes it quick and easy to add them into smoothies, yogurt parfaits, pies, breads and muffins,” she says. Frozen Baby Spinach - Frozen vegetables are a nutrient-rich option to keep on-hand year-round. That’s why New York-based dietitian Maya Feller MS, RD, CDN stocks up on frozen baby spinach. “It’s an economical

alternative to fresh baby spinach that’s not in season all year round, while falling into the category of a minimally processed whole food. I use it in smoothies or when I’m making Trinidadian food like callaloo,” says Feller. Frozen Sweet Corn - Willow Jarosh, MS, RD, CDN of C&J Nutrition loves buying sweet corn in the summertime through her farm share, but the rest of the year she depends on frozen kernels. “Corn is really versatile and adds a nice sweet flavor element and satisfying texture to dishes. It also makes the fastest work lunch paired with black beans, salsa, and roasted walnuts or cashews,” she says. Frozen Wild Blueberries - “Wild blueberries offer so many health-helping antioxidants — more than double the amount of regular blueberries, in fact! — and are an excellent source of filling fiber.” says Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in the New York City area and a nutrition partner with Wild Blueberries of North America. Gorin uses them to add instant nutrition to quick breakfast recipes, whether blended into a smoothie, reheated and used as an oatmeal topping, or mixed into pancake batter.

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Article: https://www.foodnetwork.com/healthy/photos/frozen-foods-nutritionists-always-buy


Try this movement if you are experiencing hip pain. EXERCISE OF THE MONTH

The 10 Frozen Foods Nutritionists Always Buy!

Strengthens Hips


HIP HIKES While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/ leg back to a leveled position. Repeat 10 times on both legs.

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Frozen Riced Cauliflower - Erin Macdonald, RDN and co-founder of U Rock Girl, says riced cauliflower is something she picks up regularly in the frozen food aisle. “I throw [frozen riced cauliflower] into a smoothie which helps make it thick and the flavor pretty much disappears into it,” explains Macdonald. She also uses frozen riced cauliflower to make cauliflower fried rice and pizza crust. Frozen Baked Potato Wedges - JimWhite, RD Owner of JimWhite Fitness & Nutrition Studios likes to stock up on frozen baked spuds. “They are lower in fat and supply the carbs and potassium to help with recovery during a hard-earned workout,” says White, who adds them to his protein and veggies to round out a post workout meal. Frozen Brown Rice - You can now find frozen grains in the freezer aisle and Jenny S. Passione, RDN, CC takes full advantage. “Brown rice, being unmilled, retains the outer layer, the bran on the rice kernel adding additional nutrients over that of white rice including increased fiber (12% of your daily fiber intake) and protein,” says Passione. Even better, it takes between 3 to 5 minutes to cook instead of the 40 to 50 minutes for dried brown rice, making it perfect for a weeknight meal. Frozen Peas - Sarah Pflugradt, MS, RDN, LDN must have frozen peas stocked in her ice box. “They are so small, you don’t even have to defrost before adding them to hot dishes,” says Pflugradt who loves adding them to risotto, mac and cheese, soups or pastas. “With 8 grams of protein and almost 40% of the DV of vitamin C per cup, they are a healthy and pretty addition to any dish.” Frozen Broccoli Florets - This classic frozen veggie is also a favorite of Shari Steinbach, MS RDN, a nutrition and culinary consultant at Shari Steinbach & Associates, LLC. “I use them in stir-fries, omelets, casseroles, salads and more,” says Steinbach. “I love that there is no waste and one cup of low-calorie cooked broccoli offers as much vitamin C as an orange, and is a good source of beta-carotene, B vitamins, and several minerals — along with fiber!”

Your very own Dan List finished first in his age-group at the Marine Corps Marathon on October 27th, 2019!

Be sure to give him a “congratulations” when you see him!


Refer A Friend! Who Do You Know That Needs Our Help?

5 HEALTHY-EATING RESOLUTIONS TO CONTINUE ALL YEAR LONG Resolution 1: Eat More Omega-3s - 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 - 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 - 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 - 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 - 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.

Do You Have Friends Or Family Unable To Do The Following:

� Move without pain � Bend and move freely � Balance confidently and securely

� Sit for long periods comfortably

� Walk for long distances � Live an active and healthy lifestyle

If you know someone suffering with aches and pains give the gift of health. Refer them to James River Physical Therapy today. Pass along this newsletter or have them call us directly to schedule an appointment with us.

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