| Tips for Managing Fatigue |
Nutrition | Safety
in the Kitchen | Cook Books
Cutting labor in meal preparation is of
primary concern for many of us, so If you don't want to cook
or you're unable, you don't have to! Not cooking doesn't always
mean eating frozen dinners, soup, or fast foods. Convenience
foods are readily available these daysnot just at Boston
Market restaurants, but complete dinner plates from your grocery
store's hot bar. Choose from rotisserie-style chicken, pasta,
or meat to sandwiches or salads from the salad bar. Deli counters
also are greatly improved from years past, and health food
grocery stores compete with major grocery chains for the freshest,
most convenient gourmet foods. If you're not already familiar,
check out Whole Foods and Bread & Circus
food stores for good, fresh, homemade food. Now you can purchase
gourmet, vegetarian, low-fat, or ethnic foods at the grocery
store any time.
Of course you'll want to make regular
recipes too. For help preparing meals, click on Kitchen
If shopping for yourself is not an option, grocery stores
do deliver, but you may instead recruit someone from your
neighborhood to do weekly shopping. Try calling the student
employment office to place an ad at your local junior high,
high school, or college. Students are always looking for easy
ways to earn money and they'll get to know you and your shopping
On-line grocery shopping is another good
option. If you live in or around Atlanta, Boston, Chicago,
Columbus, Dallas, Houston, San Francisco or San Jose, Peapod
will save you the trouble of shopping, waiting in line and
bringing it home. Select all your groceries from your home
computer. Peapod has various cost-saving plans: See www.peapod.com
for the details.
Netgrocer is another:national shopping service:
Deliveries are made via Federal Express and they do not
deliver perishables but the service works well for stocking
up on everything else from dry goods to soda pop, laundry
soap, cat litter, and prepared foods. If you don't have regular
access to a computer, call 1(888) NETGROCER.
For the semi-ambulatory shopper,
most (but not all) grocery stores now provide scooter-type
carts with a seat and large shopping basket. The cart is the
only thing that makes grocery-shopping possible for many people.
They are lifesavers for someone recovering from knee surgery,
as well as those with permanent disabilities, such as M.S.
or severe arthritis. Go ahead and request the store's motorized
cart-give yourself a break! You may also request a store employee
to walk around with you to reach the higher items, and of
course anyone with a visual impairment will be assisted upon
request in locating their groceries.
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Tips for Managing Fatigue
||Pace yourself by resting occasionally
or stopping for breaks or lunch. Things will take longer,
but at least you'll get it done and you won't be over-stressed.
||Drink water or fruit juice. Fruits
restore blood sugar levels quickly and give you energy.
For this same reason, try to make balanced meals with
plenty of fresh or cooked vegetables, protein and grains.
(See Food Pyramid below.)
||If you're heat sensitive, avoid staying
in your kitchen once you've turned the oven on. Do the
chopping, peeling or other preparation beforehand or in
the dining room.
||Chop up a large, multi-portion
salad at the beginning of the week and make other courses
in bulk. Pasta or a hearty soup are great one-pot meals
and very easy, with bread and a salad.
||Freeze food in single portions
for another time.
||Prepare food a day ahead of time when
you're expecting company so you're not drained when your
guests arrive. Don't be afraid to enlist their help: Friends
and family often love to help out while they chat with
you in the kitchen!
||Let dishes air dry.
||Look for time saving recipe books;
hundreds of them are written for people with disabilities
or even the cook on the go. (Click on Cook
Books for a listing). Here's a quick recipe:
Easy Pasta Primavera
(just boil water)
8 oz. pasta (any kind)
8 oz. frozen vegetables (any kind)
2 oz. grated Parmesan cheese
3 quarts water
1 1/2 T olive oil
Salt & pepper to taste
Boil water and drop in pasta. Cook according to package
directions. When pasta is almost cooked but not quite
ready, drop in frozen vegetables. Return to a boil and
simmer another four minutes. Drain it all into a colander
(see Kitchen Tools for
pots with built-in strainers) then transfer into two serving
bowls. Add olive oil to each bowl, then sprinkle with
cheese and desired seasoning. Serves two. Bon Appetite!
Don't forget to eat right in order
to have optimum energy. It's easy to do!
Follow this Food Pyramid.
It's a good guide for everyone.
largest part of the food pyramid is
grains: 6-11 servings a
day. 1 serving = 1 slice of bread, 1 oz. cold cereal,
1/2 cup cooked cereal, rice or pasta. Whole grains are
best because they have the most vitamins and provide fiber.
eat 3-5 servings a day. 1 serving = 1 cup raw leafy greens,
or a 1/2 cup other Veggies chopped, or 3/4 cup vegetable
juice. For maximum nutrition, select dark leafy greens,
deep-yellow or orange vegetables and starchy vegetables
like potatoes and yams.
2-3 servings. 1 serving = 1 medium apple, or a banana
or orange, 1 melon wedge, 1/2 cup chopped fruit or berries
or 3/4 cup juice. Eat enough fruit and you won't crave
sweets as much.
poultry, fish, dry beans, eggs or nuts: 2-3 servings.
1 serving = 2-3 oz cooked lean meat, poultry or fish,
1 egg, 1/2 cup cooked beans or 2 tablespoons seeds and
nuts. Protein is good fuel as long as you don't eat too
much of it.
yogurt and cheese: 2-4 servings.
1 serving = 1/2 cup milk or yogurt or 1 1/2 oz. of cheese.
Don't leave this category out. Everyone needs calcium
for their bones.
oils and sweets: use sparingly.
These foods provide calories but little nutrition. However,
1 oz. of vegetable oil is a good source of vitamin E.
Molasses is an excellent source of iron. Olive oil has
the least cholesterol.
Don't forget to follow a special diet if your doctor recommends
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in the Kitchen
possible, wear elbow-length, flame-retardant oven mitts,
particularly if you have sensory or visual problems. Otherwise,
you may use regular-length, flame-retardant mitts. Avoid
using a towel or pot holder to remove something from the
oven because your fingers or arm inadvertently may be
exposed to a hot surface.
|| Avoid wearing
baggy clothing or loose sleeves around the burners.
|| Keep flammable
objects, such as paper or grease, away from stove.
|| Be sure
to clean grease from oven and burners frequently to prevent
|| Wipe up
spills immediately so nobody slips and falls.
|| Use a stepladder
only to reach something up high; do not stand on a chair,
especially if you have difficulty balancing.
|| Make sure
you have a fire extinguisher and keep it charged.
|| Make sure
you keep fresh batteries in your smoke alarm.
Cooking with Feeling ... and other
**Deborah DeBord Publisher: National Braille Press, Inc.;
ASIN: 0939173409; Large Print edition (January 31,
1999), Spiral-bound: 307 pages
Deborah DeBord, an experienced blind cook, shares 180 adaptive
culinary techniques for the visually impaired. DeBord's delicious
recipes are adapted from the Moosewood and other gourmet cookbooks
and described in detail. You'll find every adaptive technique
you'll need as a blind cook. Available in braille (5 volumes)
or in large print.
Note: As you might have expected,
cookbook titles written especially for cooks with disabilities
run far and few between, but there are some older titles sold
used through http://www.amazon.com
that sound very useful and interesting:
- If You Can't Stand to Cook:
Easy-To-Fix Recipes for the Handicapped Homemaker by
Lorraine. Gifford, Publisher: Zondervan Publishing House;
ASIN: 0310249805; (June 1973)
- The Wheelchair Gourmet: A Cookbook
for the Handicapped
by Mary. Blakeslee, Publisher: Beaufort Books, Inc.; ASIN:
0825300630; (August 1981)
- Everybody Can Cook: Techniques
for the Handicapped
by Henrietta Baron, Publisher: Special Child Publications;
Look for mainstream titles that say
"quick and easy." for folks with busy lifestyles!
Also look for crock-pot cookery and one-pot meals, as well
as guides for a week of cooking (or several days), with subsequent
shopping lists; they're very practical. I recently found a
very easy 3-day cooking guide in the October 2002 issue of
Real Simple magazine.
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