Eat healthy this spring

It seems the more we try to eat healthy foods, the more confused we get. Much of what’s considered “healthy” changes day to day as scientific studies are revised to mean the opposite of what we thought they meant.

Even avid label readers aren’t always sure what product claims mean. “Sugar-free” isn’t the same as unsweetened,

“all-natural” usually isn’t, and don’t even start with low fat.

The list of artificial ingredients added to make up for its removal is usually long. Add to that are growing concerns over

GMOs, pesticides, antibiotics and other questionable farming practices, and it can all result in food frustration.

Instead of throwing in the towel, more and more health-conscious eaters are “trimming the fat,” so to speak, and reaping the benefits of springtime’s crop of fresh-grown fruits and vegetables, either harvested at home or purchased at your local farmer’s market.

GROW YOUR OWN

There are a number of reasons that at-home gardens have been on the rise in the past few years. Aside from knowing exactly what you’re eating and how it was grown, there is an economic advantage to growing your own food, as well as a sense of accomplishment.

Perhaps the biggest draw to growing your own fruits and vegetables is the abundant nutritional advantages.

Fresh fruits and vegetables provide the most nutrients for fewer calories and have little or no saturated fat, sodium and added sugars. Produce that’s high in fiber helps you feel full, aids in bowel health, and maintains healthy cholesterol levels. According to the Academy of Nutrition and Dietetics, eating fruits and vegetables is linked to a lower risk of many chronic diseases and it may help protect against certain types of cancer.

MARKET FRESH

If you don’t have a green thumb, your local farmer’s market is a great way to get the fresh pick of the season.

Farmer’s market produce is almost always fresher than produce found in the grocery store, but don’t assume it’s organic or grown with non-GMO seed. Maintaining an organic certification is expensive and many smaller farmers can’t a ord it, so some will say their foods are “responsibly grown” (indicating a commitment to human health and the environment) TheCOREInstitute.com

By Michelle Jacoby

or “natural” (implying the use of non-GMO seeds, pesticides, etc.). This isn’t regulated, however, so if this is important to you, ask the seller about their growing methods.

The variety of foods o ered is di erent than a supermarket because farmer’s markets feature items that are in season in your region. There will still be plenty of produce to choose from, but some of it may be unfamiliar, so be willing to try new things.

TASTE THE RAINBOW

When it comes to choosing what to grow or buy, opt for fruits and vegetables that are in season. They cost less and are likely to be at their peak flavor. Also, consider adding color to your plate.

Di erent colors typically mean foods have di erent vitamins and minerals. For instance, red, orange and yellow produce is packed with vitamin A, vitamin C, manganese and fiber. Greens contain lutein, which helps with eyesight, and folate, which helps in cell reproduction. Blues and purples are packed with antioxidants that help transport oxygen to cells, remove waste, protect joints and organs, and promote healthy skin.

Foil Packet Cheesy Sausage and Peppers

INGREDIENTS

INSTRUCTIONS 1. Preheat the grill on high heat on one half and medium-low on the other.

2. In a large bowl combine the onions, pepper, olive oil, salt and pepper. Make foil packets: 1. Tear o 4 12 x 18” sheets of Reynolds Wrap® Non-Stick Foil. 2. Divide the onions and peppers between 4 pieces of foil, with the dull side facing up. Top with 3 tablespoons marinara. 3. Bring up the long sides of the foil, so the ends meet over the food. 4. Double fold the ends, leaving room for heat to circulate inside. Double fold the two short ends to seal the packet tight, so no steam escapes. 5. Place the foil packets on the side of the grill with the mediumlow heat. Cook until the vegetables are tender, about 25 minutes. 6. When ready, set aside and add the sausage to the medium-low side. At this point you can shut o the high side of the grill. 7. Cook sausage, 6 to 8 minutes turning o en until cooked through in the center and place on a cutting board. 8. Open the foil packets, slice the sausage and add to the foil packets, top each with 2 tablespoons cheese and keep open. 9. Cover grill and leave until cheese melts, about 5 minutes. Serve with bread, if desired.

Reynolds Wrap® Non-Stick Foil 4 sweet or spicy Italian chicken

sausage links (about 2 3/4 oz each) 2 medium onions, sliced into 1/4 inch strips 2 red bell peppers, sliced into 1/4 inch strips 1/2 tablespoon extra virgin olive oil 3/4 cup marinara sauce 1/2 cup shredded part-skim mozzarella 3/4 teaspoon kosher salt fresh black pepper, to taste crusty bread, optional for serving

Source: https://www.skinnytaste.com/foil-packet-cheesy-sausage-and-peppers/

Turn to page 22 for more delicious recipes!

Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato

INGREDIENTS

INSTRUCTIONS 1. Spray a large skillet over high heat with oil and brown the turkey, season with 1 teaspoon salt and 1 teaspoon cumin. 2. Cook breaking the meat up until the turkey is cooked through, about 5 minutes. 3. Push the meat to the side, add the onion and tomato paste and cook 1 minute. 4. Add the black beans, corn, tomato, jalapeño pepper, garlic, cilantro and stir with 1/4 cup water. 5. Add the zucchini remaining 1/4 teaspoon salt and cumin. 6. Mix and cover, cook low 4 to 5 minutes or until the zucchini is tender crisp. 7. Serve with lime wedges and more cilantro if desired.

14 ounces from 2 medium or 1 large zucchini, quartered and sliced 3/4 inch 1 pound 93% lean ground turkey 1/4 cup chopped onion 1 tablespoon tomato paste 3/4 cups canned black beans, rinsed and drained 3/4 cups corn kernels, fresh or frozen 1 large diced tomato 1 jalapeño, diced 1 cloves garlic, minced 2 tbsp chopped cilantro, plus more for garnish 1 1/4 teaspoon cumin 1 1/4 teaspoon kosher salt 1/4 cup water lime wedges, optional

Source: https://www.skinnytaste.com/ground-turkey-skillet-with-zucchini-corn-black-beans-and-tomato/

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Grilled Steak with Tomatoes, Red Onion and Balsamic

INGREDIENTS

INSTRUCTIONS 1. Pierce steak all over with a fork. Season generously with salt, pepper and garlic powder and set aside about 10 minutes at room temperature. 2. In a large bowl, combine onions, olive oil, balsamic, salt and pepper. Let onions sit a few minutes in the mixture to mellow a bit. Combine with tomatoes and fresh herbs and adjust seasoning if needed. 3. Heat grill or broiler on high heat. Cook steak about 7 minutes on each side for medium rare or longer to taste. Remove from grill and let it rest on a plate for about 5 minutes before slicing. 4. Slice steak thin on the diagonal; top with tomatoes and serve.

2 lb. flank or London broil steak 1 1/2 teaspoons kosher salt and fresh black pepper, to taste garlic powder 1 tbsp extra virgin olive oil 2 tbsp balsamic vinegar 1/3 cup red onion, chopped 3 to 4 medium tomatoes, chopped (about 3 1/2 cups) 1 tbsp fresh herbs such as oregano, basil or parsley

Source: https://www.skinnytaste.com/grilled-flank-steak-with-tomatoes-red TheCOREInstitute.com

Satisfaction patientsdeserve. Assurance youcan trust.

Hip fractures affectasubstantial proportion of the ageing population1,haveahigh mortalityrate2-5 and areassociated with high ratesofmorbidity, severely impacting patients’ mobilityand dailyliving.

1,6

Morbidity

29%

of patientsexhibit a decline in fine motor skills1

39%

of patientsexhibit a decline in self-reportedhealth1

Comparison between pre-hipfracture andpost-operative scores.

51%

of patientsexhibit a decline in activities of dailyliving1

53%

of patientsexhibit a decline in mobility1

70%

of patientslivewith reduced ability to walk followingfractureunion6

The TRIGEN INTERTANHip FractureSystemisclinicallyprovento provide improved clinical outcomes compared with other IM nails to ensureyou liveLifeUnlimited5

TRIGEN INTERTAN significantly reduced the risk of revision/ reoperation by 66%5

Mean rate was3.7%and 10.2% forTRIGEN INTERTAN and comparators, respectively (p<0.0001) TRIGEN INTERTAN significantly reducedthe risk of implant failure by

71%5

Mean rate was4.7%and 21.2% forTRIGEN INTERTAN and comparators, respectively (p<0.0001) TRIGEN INTERTAN significantly reduced the risk of hip and thigh pain by 52%5

Mean rate was5.8%and 11.2% forTRIGEN INTERTAN and comparators, respectively (p=0.0004)

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References 1. Bentler SE, Liu L, Obrizan M, et al. The aftermath of hip fracture: discharge placement, functional status change, and mortality. Am JEpidemiol 2009;170:1290-1299. 2. Hossain M, Andrew JG.Isthereadifference in perioperative mortality between cemented and uncemented implantsinhip fracturesurgery?Injury2012;43:2161-2164. 3. Mundi S, Pindiprolu B, SimunovicN,etal. Similar mortalityrates in hip fracturepatientsoverthe past 31 years. Acta Orthop 2014;85:54-59. 4. OkikeK,Chan PH,PaxtonEW. EffectofSurgeon and Hospital Volume on Morbidityand MortalityAfter Hip Fracture. JBone Joint Surg Am 2017;99:1547-1553. 5. Smith+Nephew2021. Asystematicliteraturereviewand meta-analysis comparing INTERTANand other intramedullarynails forthe treatment of AO OTA31-Afractures. Internal Report. EA/TRAUMA/ INTERTAN/003/v1 6. Tang VL, Sudore R, Cenzer IS, et al. RatesofRecovery to Pre-FractureFunction in Older Persons with HipFracture: an Observational Study.J GenIntern Med 2017;32:153-158. ◊Trademark of Smith+Nephew. 30493 V1 05/21.

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