APPLES These super fruits are packed with vitamin C, B-complex vitamins (riboflavin, thiamin, and vitamin B-6), dietary fiber, and phytonutrients.
PUMPKIN Packed with beta carotene, one cup of pumpkin provides 200 percent of an adult's recommended daily intake for vitamin A, along with 3 grams of fiber and a calorie load of only 49 calories.
ACORN SQUASH Nearly all winter squash boast heavy doses of fiber and beta carotene, but acorn squash is also a good source of vitamin C during the winter when you no longer have easy access to berries and green leafy vegetables. It also is higher in fiber than pumpkin at 5 grams per serving and provides sources of folate, niacin, thiamin and B6., It also provides magnesium and potassium, minerals that affect blood pressure.
ONIONS These savory root veggies are part of the allium family which includes chives, garlic, scallions, and leeks and contain the phytochemical quercetin. Quercetin has been shown to reduce risk of prostrate, colorectal, and stomach cancers, and inhibit tumor growth in animal studies. The flavor of an onion changes dramatically depending on how it's cooked. So, if you've not grown accustomed to its flavor, try tasting different varieties and sauté, roast, caramelize, or grill them before tossing them into fall soups and casseroles
BEETS
These are high in nitrates (not to be confused with nitrites), a compound that changes to nitric oxide in our body and helps maintain blood pressure and blood flow. Initial clinical research has shown when one cup of beet juice was consumed before exercising participants exercised 16% longer than the controls that did not drink beet juice. Beets also contain betaine an antioxidant associated with reducing cell inflammation and improving the clinical markers C-reactive protein, interleukin 6 and tumor necrosis factors.
EASY BAKED APPLES WITH APPLES & WALNUTS
Makes 6 servings. Per serving: 151 calories, 3.5 g total fat (<1 g saturated fat), 31 g carbohydrate,
2 g protein, 4 g dietary fiber, 5 mg sodium.
Canola oil cooking spray
3 large Granny Smith apples or any variety baking apple
3 Tbsp. whole-wheat flour
3 Tbsp. brown sugar
3/4-1 tsp. ground cinnamon
1/4-1/2 tsp. ground nutmeg
1/3 cup coarsely chopped walnuts
1/4 cup raisins
1/3 cup apple cider
Directions
Preheat oven to 350 degrees F. Spray oven-proof glass pie dish.
Cut apples in half from top to bottom, core and peel. Lay halves flat and cut into medium slices. Place apple slices in large bowl.
In medium bowl, mix together flour, sugar, cinnamon and nutmeg. Sprinkle mixture on apples and gently stir until apples are evenly coated with spices. Gently fold in walnuts and raisins.
Spoon apple mixture into prepared pie dish. Drizzle cider evenly over top.
Bake 50-55 minutes or until apples are tender. Remove from oven and cool 5 minutes. Using spatula, carefully turn over apple mixture to get caramelized sauce from bottom of dish. Serve hot or let cool to room temperature, refrigerate and serve cold later.
Julie Mahler MS, RD, CD
IRG LAUNCHES INDUSTRIAL ATHLETE PROGRAM
IRG is proud to announce a new program called the Industrial Athlete for the high performance worker in need of specialized therapy and prevention. In this program we are dedicated to providing superior training, education, and preventative treatment opportunities for those in demanding positions to reduce the chance of injury, complete a functional return from any injuries, increase performance, and create sustainable employees.
This special IRG Team of specialists includes a multifaceted and integrated high performance approach with strength and conditioning coaches, massage therapists, physical therapists, and occupational therapist to create an environment of success for the high performance employee. This three-tiered program focuses on:
Performance – Increasing performance and productivity through performance training, education, wellness, and nutrition.
Recovery – Education and strategies for improved sleep, nutrition, musculoskeletal management, pain and treatment options, and relaxation techniques.
Mentality – Motivation to prepare, perform, and enhance ones daily, weekly, and overall outlook on workplace goals.
Remember, Keeping Your Appointment Is Important to Your Recovery!
Thank you for making Integrated Rehabilitation Group’s family of physical and hand therapy clinics your choice for services. In order to assist you in reaching your therapy goals, we have found that consistent attendance is the most important factor in successful rehabilitation.
It is very important for you to attend EVERY appointment in order for you to attain your functional rehab goals as quickly as possible.
PLAN AHEAD:
When scheduling your appointments, write it in your calendar, or create a reminder in your phone to make sure that you don’t miss your appointment.
MISSED APPOINTMENTS:
If you do miss your appointment please call your clinic as soon as you know so that you can reschedule that visit. Please keep in mind that we value our partnership and we want you to achieve your goals; thus we set aside time to care for you. If you miss your appointment, we miss out on the opportunity to help you or someone else who may need our service. Thank you for considering this when making and cancelling appointments.
We look forward to treating you with the highest level of rehabilitative care and service.
REFER-A-FRIEND
Our Refer-A-Friend program has been so successful that we have decided to extend it from now through the end of December. As a current or former patient, if you refer a friend to one of our clinics, for physical or hand therapy, you will receive a $25 gift certificate to Fred Meyer, Starbucks or Target, after their initial therapy appointment. There is no limit on the number of referrals you can make. Thank you so much for your continued support of all our Integrated Rehabilitation Group clinics – we really appreciate you.
