Seasons Eatings!
3 Great Ways to Start a Spring Diet
if they’ve been cooked over flames, then don’t hold yourself back. Start tossing on lean meats like chicken breast or turkey burgers, and don’t forget you can grill vegetables and fruits, too! Squash and peppers are great grilling choices, and pineapples and peaches bring a sweet touch to the plate. AVOIDTHE SALAD RUT When we think of spring food, our first thought is leafy greens and other vegetables, especially if they’re freshly picked and raw. All those signs point to salad for every meal, but that doesn’t need to be the case. There are hundreds of veggie-focused entree recipes to get creative with. And if you change it up, you’re less likely to get food fatigue and give up on making healthy choices. Take advantage of spring by getting all the fresh foods you’ve been missing back into your diet. And remember, summer is only a few short months away. Start good habits now so you have energy to take advantage of the sunshine later!
Spring is in full swing, and when the seasons change, the food we eat usually does, too. There are a lot of healthy choices to consider during a season that’s all about fresh fare, so here are some great places to start. SAY BYE TO HIGH-FAT FOODS During the winter months, we tend to load our diets with things like cheese, cream, and butter. But spring is a great time to start cutting out those high- fat foods. The best way to do that is to add more vegetables into your diet.
They don’t even have to be raw — add some olive oil, salt, and pepper and roast them in the oven for great nutritional flavor. Also shop for your veggies at the local farmers market for great seasonal treats. GET OUT THE GRILL People tend to reserve summer for firing up the grill, but why wait? If you love grilled flavors and will eat more lean meats
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Beet, Goat Cheese, and Arugula Salad
Ingredients
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6 cups fresh arugula
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1/4 cup balsamic vinegar 3 tbsp shallots, thinly sliced
1/2 cup walnuts, toasted and chopped 1/4 cup dried cranberries or cherries
1 tbsp honey
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1/3 cup extra-virgin olive oil Salt and pepper to taste
–Adam Fritts
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1/2 avocado, cubed
6 beets, peeled and quartered
2 oz crumbled goat cheese
Directions 1. Heat oven to 450 F and line a baking sheet with aluminum foil. 2. In a medium bowl, combine vinegar, shallots, and honey. 3. Gradually whisk olive oil into the mixture and season with salt and pepper. 4. In a small bowl, toss the beets in dressing until they are coated. 5. Place coated beets on baking sheet and roast them for 12 minutes. Set the beets aside and allow them to cool. 6. In a large bowl, toss arugula, walnuts, and berries with the remaining vinaigrette. Season with salt and pepper. 7. Top salad with beets, avocado, and goat cheese.
“I came in with left knee pain and somewhat of a limp. This is my first time at Pro PT. The staff is top notch, helpful, and professional. They have helped me avoid surgery. This has been a very positive experience. Thank you, all!”
–John Wilhelmi
Inspired by FoodNetwork.com
Professional Physical Therapy | 508-528-6100 • 3
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