HOW TO EAT FOR A BETTER RECOVERY USE THESE NUTRITION TIPS IN 2023
We’re a team of physical therapists, not nutritionists, but over the years, we’ve discovered that the food you eat plays a big role in how well you recover after an injury or surgery. Here are a few tips we’ve put together based on scientific studies and our own experiences in the clinic. 1. Prevent muscle loss with protein. You should eat plenty of protein-rich foods like eggs, chicken, turkey, tofu, beans, and fish during recovery. This will help you retain your strength and avoid losing muscle mass. One recent study published in the journal Nutrients specifically recommended drinking a protein-rich drink (like a whey- or soy-based protein shake) 30 minutes before bedtime. That late-night protein hit will improve your metabolism and short- and long-term muscle recovery. 2. Reduce inflammation with omega-3 fatty acids. It’s vital that you eat omega-3s during rehabilitation. These acids help reduce inflammation in the body, alleviating aches and pains and encouraging healing. According to the Harvard T.H. Chan School of Public Health, they also “help prevent heart disease and
stroke, may help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions.” You can eat fish to get your daily dose of omega-3s, but Harvard reports they’re also present in vegetable oils, nuts, flax seeds and oils, and leafy vegetables. 3. Promote healing with complex carbs. Don’t test out the trendy keto diet while your body is in recovery mode! You need to ingest complex carbs; if you don’t, your body will rely on protein for energy, and you may lose muscle. Include complex carbs like whole grains, fruits, and vegetables in your diet to keep your blood sugar under control and give your body the support it needs to heal. You can skip simple carbs like candy, white bread, and sugary drinks — they don’t do much for you. These tips are general guidelines that should work for most people. You can even make them part of your New Year’s resolutions! For advice tailored specifically to your body and situation, make an appointment with your doctor or dietician.
Sudoku
Air Fryer Roasted Salmon With Sautéed Balsamic Spinach
INGREDIENTS • 3 tsp olive oil, divided • 4 salmon fillets (6 oz each) • 1 1/2 tsp reduced- sodium seafood seasoning • 1/4 tsp pepper
• 1 garlic clove, sliced • Dash of crushed red pepper flakes • 10 cups fresh baby spinach (about 10 oz) • 6 small tomatoes,
cut into 1/2-inch pieces • 1/2 cup balsamic vinegar
DIRECTIONS 1. Preheat air fryer to 450 F. Rub 1 tsp oil over both sides of salmon, then sprinkle with seafood seasoning and pepper. In a greased air fryer basket, place salmon. 2. Cook about 10–12 minutes until fish flakes easily. 3. In a 6-qt stockpot, place remaining oil, garlic, and pepper flakes. Heat over medium-low heat for 3-4 minutes. Increase heat to medium-high. Add spinach and cook until wilted. Stir in tomatoes; heat through. 4. In a small saucepan, bring vinegar to a boil. Cook until vinegar is reduced by half, then remove from heat. 5. Arrange spinach on serving dish. Place salmon over spinach mixture and drizzle with balsamic glaze.
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