Build stamina - reduce stress – boost the immune system
 One tasty and simple way for travel nurses to build stamina and reduce everyday stress is to eat more root vegetables: Carrots, Beets, and Parsnips for beta-carotene, folic acid, and iron; Rutabagas, Turnips, and Yams rich in vitamin A and C, minerals, and potassium. Root vegetables are high in antioxidants, low in calories (roughly 10 to 60 per half cup), and are a good source of everyday fiber. As part of a balanced diet, root vegetables contribute to organ health, are good for the hair, skin, and eyes, and have been hailed for years by nutritionists as “brain food.”
Healthy snacks quick and easy for the travel nurse
Most root vegetables cook up nice in the microwave. They’re best cooked at low heat and covered to maintain high nutritional value, texture, and flavor. Roots are done when a fork can path through easily without crumbling. All are wonderfully served with a touch of honey, butter or wine, fresh herbs, salt and pepper or favorite seasoning. They make great mid-shift travel nurse snacks, quick sides, and in some cases deliver the nutritional value of a balanced meal.
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Carrots travel light. They’re yummy for the travel nurse and transport easily. Carry a small bag of baby carrots to the hospital and dip in a vinegar-based dressing seasoned with herbs—white, apple, and wine vinegars add flavor and top the list.* Carrots are naturally sweet and energize the travel nurse mid-shift or on doubles. Leave the bleu cheese and ranch dressing behind for better health.
Cook sweet potatoes in advance for lunch or dinner or a healthy snack during a long travel nurse shift. And they reheat quickly in the break room microwave. First prepare by baking sweet potatoes skin-on in a conventional oven, then flavor with a dash of cinnamon, brown sugar, real maple syrup, and / or non-fat yogurt or butter. Prepare five or more in advance and store for up to ten days in the refrigerator. Sometimes half a yam is all it takes to get the travel nurse through a hectic day. |
 Travel nurses need to eat beets because they’re high in antioxidants and very good at fighting infection—the penicillin of root vegetables. They clean and strengthen blood while improving memory and concentration. They also help maintain strong kidney, bladder, and liver function. Eat them pickled out of the jar, in salads, steamed with salt and pepper, or tossed with crisp hothouse cucumber in rice-vinegar with red onion and ginger. Great for a morning ‘pick-me-up’ or late afternoon ‘hold-me-over.’
Few travel nurses will rush out to buy parsnips tomorrow. Those who do know that along with rutabaga and turnip cook up nice in the crock pot or microwave. Cut turnips, carrots, rutabagas, and parsnips into small chunks and combine with chicken stock, onion, garlic, fennel, salt, pepper, olive oil and white wine in a microwavable dish, heat on 60 power for roughly 10 minutes (depending on wattage) or until vegetables are soft.
 You say potato, I say… the potato isn’t a root vegetable at all, but is technically a ‘tuber.’ Although the most nutritious way to eat potatoes is with skin-on for fiber and baked or roasted to retain high vitamin and mineral content—travel nurses know to avoid eating them fried or smothered with butter and sour cream, which significantly reduces their nutritional value. Potatoes are very high in starch and calories and should be consumed in moderation.**
*Vinegar is high in acetic acid and cleanses the internal body well. Its qualities have been associated with weight loss and are good for getting rid of a cold when made into a drink with honey (2 tsp. honey, 2 tsp. apple cider vinegar, 8 oz. water- sip for maximum benefit).
**All foods should be consumed in moderation to maintain a balanced diet. |
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