Out Patient Surgery Prep? Live Alone? Batch Cook!

An upcoming dental surgery led me to planning my meals a bit differently this week…I’ll enjoy plenty of crunchy foods the days before surgery, and focus on soft foods for the day of the procedure as well as the recovery days ahead. The nurse informed me that had I been scheduled to receive multiple dental implants, a post-surgery liquid diet might have been in order. I’ll be prepared either way, and anticipate that I may lose my appetite the day of surgery due to stress, fatigue, bruising, swelling, and pain.

Sleep, as well as nutrition, are wonderful recovery tools.

Shown here are a few of the foods that I will feast on beforehand to satisfy my craving for crunchy foods. Additional dishes are the healing and supportive foods that will nourish me during recovery. And yes…I did make myself a vegan peanut butter caramel apple that I enjoyed last night…Forks Over Knives recipe here. Also shown is the Plant Strong homemade version of Kitchari served with sweet potatoes/cilantro/red cabbage/lime, oatmeal with blueberries/lemon zest/collard greens, the 2-ingredient Apple Rolls from Kirbie’s Cravings, and a kidney bean salad served over red lettuce. Not shown are mashed Yukon gold potatoes, roasted acorn squash, guacamole and baked corn tortillas (for dinner the evening before surgery - one last crunchy food), and vegetable soup.

Whatever type of procedure you are scheduled for, advance preparation can save time, money, and resources…especially for older adults who are living alone.

The excerpt below from Butternut to Bionic: A Resource Guide for Hip Replacement Surgery, Chapter 3, pg. 54-55, discusses the importance of nutrition after surgery:

Nourishment

After surgery, most people will regain an appetite quickly and are ready for a meal within an hour or so after waking. You may experience an upset stomach - trust your instincts, you will know if you feel like eating. This is a time when your body is in dire need of nutrients and quality calories. After all, you have survived a lengthy surgery and traumatic procedure. Your taste buds may guide your eyes on the hospital menu…but use common sense and choose your meals wisely. Hospital menus are designed by registered dietitians and now more than ever you’ll discover tasty, appetizing, and beautiful meals to help you get well. Hospital menus offer heart-friendly dishes, vegan options, low-sodium meals, and typically, a calorie count. Do yourself a favor and treat your body to a wholesome feast. Your body is full of anesthesia - the chemicals that were used to put you to sleep during the operation also put your colon to sleep. Eating lots of fiber and foods rich in vitamins will help support powerful detoxifying organs such as your liver and stimulate your intestines. This is my delicate way of saying…you want to have a bowel movement on your own before leaving the hospital. A sleepy colon is not pleasant and after a few days will feel very uncomfortable! If things don’t get moving on your own, the nursing staff will be happy to give you an enema. That isn’t my idea of a good time. Food is your friend, especially foods high in fiber.

Food, meal plans, and diet are touchy subjects. This is not a diet book. My suggestions are based on personal experience, my educational background, and simply put, what has worked for me. I offer these suggestions as a way to assist you toward a strong recovery and improved health.

-Author, Tiffany Anderson

Please visit Anderson Therapeutics and take advantage of the FREE resources, tools, and tips, including my 3 Key Concepts to Improved Health.

Be Well. ~Tiffany Anderson, LMT, RMT, BS, CHES, Founder, Anderson Therapeutics

Author, Butternut to Bionic: A Resource Guide for Hip Replacement Surgery

A Gift for You! FREE: The McDougall Program for Women

For a limited time readers can access this valuable book - I received my FREE copy today!

Details and link for the free electronic copy below.

Be Well. ~Tiffany Anderson, LMT, RMT, BS, CHES

Founder, Anderson Therapeutics

Author, Butternut to Bionic: A Resource Guide for Hip Replacement Surgery

In honor of Breast Cancer Awareness month, The McDougall Program for Women book is available for free. This book includes vital information that every woman needs to know to be healthy for life. Please share with your friends and family.

What every woman needs to know to be healthy for life. Most of the diseases a woman suffers are caused by the rich Western diet. Learn essential information about pregnancy, breast-feeding, mammograms, breast cancer, hysterectomies, osteoporosis, HRT, heart disease and more. Includes over 100 recipes.

https://www.drmcdougall.com/shop/the-mcdougall-program-for-women/

Seated Upper Body Exercise - Movement Options for All!

Courtesy of Kaiser Permanente

Designed specifically for patients with spinal cord injuries and others who benefit from seated exercise. The video offers both aerobic and resistance/strength training exercises, and includes safety tips and other guides for an effective workout for better health.

Exercises like these were ideal while I healed from hip replacement surgery and was unable to walk for long periods. Check it out!

Be Well. ~Tiffany

A Plant-Based Diet isn't for Everyone...Though it Might Work for You!

For those who know me…or who have read my resource guide…or viewed the Nourish page of my 3 Key Concepts to Improved Health, I’ve shared that my current meal plan has evolved over time. The food I ate as a child was different from the food I ate as a young woman - a pregnant mom - and has continued to change during my 30’s, 40’s, and into my 50’s. Much of this was due to personal taste, making my own choices as an adult, and personal preferences.

Education, trial and error, and my health status led me to Dr. John McDougall and The Starch Solution. Whether you are interested in a plant-based diet, or simply want to add more vegetables and fruits to your meals, my recommendation is this, “Eat what you want and hold yourself accountable for your choices.” Food is impactful in regards to our health and can either harm or heal.

The content below was shared within Whole Communities in response to an article asking whether or not some people may not benefit from eating a plant-based diet. The easy way to find out is simply to try it and see for yourself. Though there may be medical reasons why this way of eating may not be helpful. How will you know unless you’ve either implemented this approach? I’ve tried the high protein approach, I’ve followed a number of fads such as the grapefruit diet, fasting, the lemonade diet, and even national chain diets such as Weight Watchers. Each of these methods failed, didn’t offer sustainable results, and I felt awful. The Starch Solution works for me and I have achieved health results that astound my healthcare providers. Maintaining a lean weight is helpful for my artificial joints but is the least of my concerns…feeling better and managing my overall health motivates me.

The answer I provided may help you consider this way of eating to better manage your own health.

Dine Well. ~Tiffany Anderson, LMT, RMT, BS, CHES

My background is in Health Education, and I embraced a whole food approach about 7 years ago. Eating this way has helped me to manage my own chronic conditions of arthritis, asthma, Hashimoto's disease, shingles, and dual posterior hip replacement. My medical team are impressed and often baffled at the optimal results I am achieving, especially while reading the results from my bi-annual blood work. At 57-years-old, I am maintaining a weight of 128-130 lbs, I exercise for 60-90 minutes daily, require minimal thyroid medication, and recently traveled to hike the ruins of Teotihuacan and the surrounding area (with a much younger tour group) and experienced only minimal discomfort. 

While I am coaching, mentoring, or teaching others about eating a plant-based diet I open the discussion with a disclaimer...this way of eating isn't for everyone. I believe that an adult should educate themselves about their food, eat whatever they want, and simply accept the consequences of their dietary choices. Plant-based eating impacts every aspect of my lifestyle which is challenging for many people to even consider, let alone adopt full-time. The rewards I experience are worth every minute I spend towards meal planning, shopping, prepping, cooking, and dining. I have a much healthier relationship with food now that I view nutrition as lifestyle medicine. My meals are still beautiful and delicious - though most importantly, my meals are nutritious, satisfying, and healing.

-Tiffany Anderson, shared 10/8/2022 with Whole Communities

Prevent Falls - FREE Balance Routines to do at Home!

Everyone can improve their balance regardless of age, ability, or fitness level. From toe tapping to leg lifts to Tai Chi Prime - there are balance routines available 24/7 thanks to the virtual landscape. View and download a PDF of the Otago Exercise Program (a course delivered by physical therapists), the PDF offers visual descriptions of each exercise as well as a printable exercise calendar. Find it here.

The 20-minute Balance Walk by Fabulous50s is one of my favorites...I’ve incorporated this workout into my fitness routine at least once or twice per week and have seen a tremendous improvement in my balance. Plus, I’ve added a 5-minute balance routine that is ideal for beginners. A comprehensive list of evidence-based falls prevention programs is available from the National Council on Aging which means you have plenty of options to choose from! No excuses…improve your balance and prevent falls.

Be Well. ~Tiffany Anderson, LMT, RMT, BS, CHES

Founder, Anderson Therapeutics

Author - Butternut to Bionic: A Resource Guide for Hip Replacement Surgery

Prevent Falls - By Caring For Your Feet

The feet are complex structures that can sustain an enormous amount of pressure, provide flexibility, and hold our bodies erect. Our feet are comprised of 52 bones, 33 joints, 19 muscles and tendons…take a moment and look down towards your own two feet. Are you taking good care of them? If not, this week is the perfect time to know your risks by taking a FREE falls-checkup during National Falls Prevention Week, September 18-24.

Unfortunately, our feet are too often ignored, can become rigid, and may stiffen over time due to any number of reasons such as poor choices in footwear, illness, injury, or mobility concerns. Realize that it is important to articulate your feet, spend time walking barefoot if you can, and stretch your feet and toes often.

Healthy Feet = Better Balance!

Invest in the health of your feet. Check out these 5 foot strengthening exercises, contact a qualified alternative healthcare provider to receive foot reflexology, schedule a visit with a podiatrist to address medical concerns, and treat your feet to regular Epsom salt soaks to relieve tension, swelling, and strain.

Be Well! ~ Tiffany Anderson, LMT, RMT, BS, CHES

*Portions of this post was first published on November 30, 2017.

Prevent Falls and Accidents - FREE Online Screening Tool

Falls Prevention Awareness Week

September 18th - 24th, 2022

Join the National Council on Aging in observing Falls Prevention Awareness Week, September 18-24, 2022. The week is a national health campaign observed on the first day of fall to increase awareness around falls health and injury prevention.

The NCOA has created Falls Free Check-Up, an online screening tool that can serve as a first step for older adults to learn more about falls risk and steps to prevent falls and accidents. To take the Check-Up, click the red button below.

FALLS CHECK-UP >

Readers - here are a few of my fall prevention tips…practice balance exercises daily, stabilize your core, strengthen and protect your joints, and wear sensible shoes. There are free falls prevention classes available at a variety of facilities like senior centers and health centers across the U.S., find one near you here.

Say no to falling and Be Well. ~Tiffany