Vail Health Magazine 2013 - page 53

our bodies tend to use it,” she explains.
This doesn’t mean all supplements are bad,
simply that they should be taken in moderation.
And it’s always a good idea to review a supple-
ment plan with a doctor, dietitian or pharmacist.
“Certain groups of the population should
take particular supplements, such as pregnant
and lactating women: prenatal vitamins have
the nutrients they need when their bodies need
it the most.”
But for the most part, the best way to get
good nutrition is by using a fork and knife.
What to cook if someone is:
Recovering from surgery
Incorporate a protein with every snack and
meal. People who’ve just undergone surgery
will want to eat lots of small meals spaced
throughout the day, rather than a couple
large ones.
“Protein is important for healing and
regeneration of cells,” Hendershott says. “So if
you’re trying to heal, your body’s metabolism is
higher. And if you’re not eating adequate pro-
tein and calories, it will take what it needs from
your muscles. That means more lean-body
mass loss. It’s good to have extra protein and
plenty of hydration.”
Had their gall bladder removed
People who have had their gall bladders re-
moved should eat a low-fat diet in
general for life.
“Your gall bladder is used to push bile into
your small intestine,” she says. “It emulsifies the
fat you eat and helps you pull it into your blood
stream. That enables it to be passed around
your cells for energy.”
When the gall bladder is removed, the
bile duct is reattached to the small intestine.
So the body is able to metabolize and use
some fat, but not a lot at a time. Hendershott
recommends eating small, frequent, low-fat
meals, otherwise people might experience
bloating and pain.
Going through cancer treatment
A healthy, well-balanced diet is important.
“There are side effects that affect your
eating,” Hendershott says. “Chemotherapy can
reduce your immune system, so you want good
food-safety practices like cooking meats to the
proper temperature and washing your hands,
fruits and veggies.”
Even those who don’t feel like eating should
try to eat a little, because it’s key to prevent
weight loss and muscle loss.
“Also, if you’re suffering from fatigue, try
to incorporate some small exercise into the
day, like a short walk,” she says. “That will help
with fatigue.”
Has heart disease
Heart disease also dictates a low-fat, low-sat-
urated-fat diet. Another key element is
increased exercise.
“Casseroles are high in fat, so avoid those
for people with heart disease. Whole-grain
pastas with tomato sauce and lots of veggies
would be good. Soups are broth-based and
can have lean meats like chicken breasts or
ground turkey, or just beans, so those are
good, too.”
The trick is to have lots of flavor, so nobody
feels deprived, yet not load up on the fat.
Guacamole
Avocados are a superfood loaded with
potassium, iron, vitamins A, C, E, B-complex, fiber
and heart healthy fats (monounsaturated fats).
They’re also the perfect “baby food on the go,” as
you can just slice one in half and offer spoonfuls
to your baby without any mess or prep.
3 Hass avocados, halved, seeded and peeled
1 lime, juiced
½ teaspoon kosher salt
½ teaspoon cumin, ground
½ teaspoon cayenne
½ onion, diced
2 roma tomatoes, seeded and diced
1 tablespoon cilantro, chopped
1 clove garlic, minced
Baked chips (recipe prior)
1. In a large bowl place the scooped
avocado pulp and lime juice; toss to
coat, making sure you get all of them.
2. Drain, reserving lime juice.
3. Add the salt, cumin and cayenne and
mash with a potato masher or a fork.
4. Fold in the onions, tomatoes, cilantro
and garlic. Add 1 tablespoon of the
reserved lime juice. Let sit at room
temperature for 1 hour and then serve.
“Food is required for its energy. It’s baseline. We need
energy to make our brainswork, to make our muscles
contract, to make our bodieswork.”
— Melaine Hendershott
Melaine Hendershott’s
favorite snacks
Easy Granola Cookies
3 bananas
1 cup walnuts
1 cup figs
1 teaspoon vanilla
2 cups oatmeal
1 cup dates, soaked in water for 20 minutes,
then drained
1. Preheat oven to 350 degrees.
2. Process all ingredients except oatmeal
in a food processor until smooth.
Add oatmeal and combine well.
3. Drop by spoonfuls onto a baking
sheet and bake for 10 to 12 minutes
or until lightly browned.
Baked Chips
Whole Wheat Tortillas
Cooking Spray
Salt
1. Preheat oven to 350.
2. Cut tortillas into chips.
3. Spray both sides of tortillas on
a baking sheet and sprinkle with salt.
4. Bake until golden brown, rotating
the baking sheet once, about
12 to 15 minutes.
Nutrition Facts
Guacamole
Serves 8,
Serving Size (85g)
Amount
Per Serving
:
Calories
95,
Calories from Fat
66,
Total
Fat
8g (
8% DV
), Saturated Fat 1g (
5% DV
),
Trans Fat
0g,
Cholesterol
0mg (0% DV),
Sodium
160mg (
7% DV
),
Total Carbohydrate
7g (
3% DV
),
Dietary Fiber
4 g (
16%
DV
),
Sugars
1g,
Protein
1g,
Vitamin A
5%,
Vitamin C
17%,
Calcium
1%,
Iron
2%
Baked Chips
Serving Size (24g)
Amount Per Serving
:
Calories
70,
Calories from Fat
15,
Total Fat
2g (
3% DV
),
Saturated Fat
0g (
0% DV
),
Trans Fat
0g,
Cholesterol
0mg
(0% DV),
Sodium
160mg (
7% DV
),
Total Carbohydrate
11g (
4% DV
),
Dietary Fiber
2g (
8% DV
),
Sugars
1g,
Protein
1g,
Vitamin A
0
%,
Vitamin C
0
%,
Calcium
0
%,
Iron
4%
Easy Granola Cookies
Serves 12,
Serving Size 2
cookies,
Amount Per Serving
:
Calories
201,
Calories
from Fat
56,
Total Fat
7g (11% DV),
Saturated Fat
1g (5%
DV),
Trans Fat
0g,
Cholesterol
0mg (0% DV),
Sodium
2mg (
0% DV
),
Total Carbohydrate
35g (
13% DV
),
Dietary
Fiber
5g (
20% DV
),
Sugars
18g,
Protein
4g,
Vitamin A
1%,
Vitamin C
5%,
Calcium
4%,
Iron
7%
51
2013
VVMC.com
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