Eating right is an essential part of healthy living and no one knows that more than healthcare professionals. Below, a couple of our Encompass Health employees share how they maintain personal health and support our patient’s nutritional needs while recovering at our inpatient rehabilitation hospitals.
Mark Stephenson, nutrition services manager, makes every effort to serve healthy and delicious meals to patients during their stay to best facilitate their recovery. According to Stephenson, there are several important elements that are essential in order to eat healthier. He recommends cutting the carbs by eating vegetables and fruits that are lower in carbohydrates; incorporating a variety of colorful foods; consuming good fats such as avocados, salmon and macadamia nuts; and eating the right amount of proteins each day. He reminds patients that eating healthy means different things to different people. There is no one size fits all diet, so it is important to recognize what works best for you personally.
Detox Rainbow Salad
- 1 small broccoli head, cut in small florets
- ¼ small red cabbage head, finely diced
- 1 small red onion, finely diced
- 1 avocado, peeled and cut in cubes
- To garnish: toasted almonds and chia seeds
For the sauce
- 2 tbsp low fat yogurt
- 1 tsp extra virgin olive oil
- ½ lemon, juice only
- ½ tsp sea salt
- Freshly ground black pepper
- Place all the salad ingredients in a large bowl and toss to combine.
- Place the sauce ingredients in a blender and pulse to obtain a smooth liquid.
- Pour the sauce over the salad and mix to combine.
- Distribute evenly onto serving plates, top with toasted almonds and chia seeds and serve.
- 1 15-ounce can chickpeas, drained and rinsed
- 1 clove garlic
- ¼ cup olive oil
- 2 tablespoons fresh lemon juice
- 2 tablespoons tahini
- 1 teaspoon ground cumin
- ¼ teaspoon salt
- ¼ teaspoon paprika
- Put it all in a food processor. Push on. Blend for 4-5 minutes. If too thick, add water or oil one tablespoon at a time until desired consistency.
- For spicier version, add 1/8 – ¼ tsp of chipotle powder.
Black Bean and Corn Salsa
- 1/3 cup fresh lime juice
- 1/2 cup olive oil
- 1 clove garlic, minced
- 1 teaspoon salt
- 1/8 teaspoon ground cayenne pepper
- 2 (15 ounce) cans black beans, rinsed and drained
- 1 1/2 cups frozen corn kernels
- 1 avocado – peeled, pitted and diced
- 1 red bell pepper, chopped
- 2 tomatoes, chopped
- 6 green onions, thinly sliced
- 1/2 cup chopped fresh cilantro (optional)
- Place lime juice, olive oil, garlic, salt, and cayenne pepper in a small jar. Cover with lid, and shake until ingredients are well mixed.
- In a salad bowl, combine beans, corn, avocado, bell pepper, tomatoes, green onions, and cilantro. Shake lime dressing, and pour it over the salad. Stir salad to coat vegetables and beans with dressing, and serve.
Jennifer Loehr, field integration lead, is accustomed to traveling in her role. According to Loehr a key component to eating right while traveling is avoiding eating out. She makes sure to always stay in a hotel with at least a mini-fridge and microwave and heads to the grocery store as soon as she gets into town. A master of cook-in-room recipes, she is in control of the nutrients she is eating and able to maintain a balanced diet while away from her kitchen.
Steamed Veggies and Nuts
- 1 cup fresh spinach
- ¼ cup chopped broccoli
- Handful of riced cauliflower
- Handful of your favorite nuts (cashews or slivered almonds)
- Soy sauce
- (optional) a dash of finger powder
- (optional) a dash of garlic powder
- (optional) chopped, cooked beef or chicken
- At the store, purchase disposable steamer bags. Place all the ingredients, except the soy sauce, the bag and cook for 2 minutes. Place in a bowl and season with soy sauce.
- 1 fresh peach sliced without skin
- ½ cup walnuts or pecans
- A few dashes of cinnamon
- (optional) Half and Half
- At the store, purchase disposable steamer bags. Place everything, except the half and half, in the steamer bag and cook for 2 minutes. Pour into a bowl and top with half and half.