Cooking

Meal preparation can be a very difficult task, especially after a long day of work. Preparing a meal or even a simple snack can be very hard on your joints and can force you to use a lot of your energy. This leaves you with less energy for the rest of the day, causing early fatigue. Below are some tips to help you protect your joints and conserve your energy during this essential task.

1) Try to eat frozen or already prepared foods as much as possible. This completely eliminates the need to waste a lot of energy preparing a meal.

2) Plan meals ahead of time. Cook on good days, when you are not as tired, and store those meals away for bad ones.

3) Place frequently used kitchen items in easy to reach places. For example, do not store your cutting board on the top shelf of your cupboards if you use it everyday. Do not store frequently used items, or heavy items, above shoulder level or below the knees. This eliminates unnecessary bending and reaching.

4) Store heavier canned goods and boxes close to waist level so that they are easier to get to, and store all lightly packaged foods up in your higher cupboards.

5) Store all frequently used kitchen bowls or equipment individually (i.e. do not stack frequently used bowls). This eliminates the need to unstack and restack your bowls every time you use them.

6) Keep items like a can opener next to the canned goods, and the dishes next to the dishwasher or sink to eliminate needless movement and effort in the kitchen.

7) Gather all items need to prepare a meal or snack and place them on the counter top or table that you plan to use to prepare the food. Once this is done, sit down. Sitting down to perform this and any task utilizes 25% less energy than performing the same task standing up would. When sitting to prepare the food, rest your forearms on the surface of the table (or counter). This position will help to better stabilize the joints and therefore prevent muscle fatigue.

8) Avoid using pots and pans that are hard to clean. Pots and pans with Teflon coatings work best because of their nonstick surfaces.

9) Try to mix ingredients in dishes that can be used for serving, as this reduces the number of dishes that will need to be washed afterwards.

10) Buy lightweight pots, pans, and dishes to help reduce the amount of energy you use, and strain put on your joints.

11) Carry pots, pans, and other heavy objects with two hands. Put one arm underneath the pan (always wear an oven mitt when carrying hot items), and use the other hand to stabilize the pan.

12) Use two hands to pour milk or other liquids. This helps to distribute the weight of the liquid over many joints in both hands instead of putting an excessive amount of stress on the joints of just one hand.

13) To open a jar or bottle, stabilize it with a wet towel, place the palm of your right hand on the lid, and then press down and turn the jar in a counter clockwise direction. This direction of motion prevents joint deformity and utilizes the joints to their best advantage. After the jar or bottle is opened initially, keep the lid screwed on loosely to prevent excessive strain on the joints each time you open them. Also, putting a rubber band around the lid will help give you more traction, and make the jar or bottle easier to open.

14) Use electrical appliances to complete cooking tasks whenever possible. This generally increases the efficiency of cooking, and decreases the pain and fatigue that you experience.

15) When cutting, hold the knife like a dagger to prevent placing your hand in a position that typically causes deformity.

16) Place aluminum foil under meat when broiling it in the oven to eliminate the need to clean up the pan afterwards. All you will need to do is throw out the piece of aluminum foil.

17) If your oven is low, sit beside it to avoid bending.

18) Stop or ask for help when you begin to feel fatigued!!!!! If you are already experiencing pain or fatigue when you begin to cook, do not try to make a time consuming and labor intensive meal by yourself. Cook something light and save that meal for a day when you are feeling better or have more people around to help you.

19) Use assistive devices to help you prepare meals!