updated Health Buddy Melissa Mission and privacy statement

Updated 2/4/2021. I hope everyone had a marvelous Christmas.  It was a beautiful day here and we were blessed with lots of love.  We had a full week of finishing up shopping, lunches out, wrapping gifts, dinner prep, etc. I am 51 years old, and I have CKD. I am a LPN of 34 years.

This last week of December, I will be creating new graphics, fun memes, content ideas, January challenge and so much more. I will also be evaluating the goals I set for 2019 and create new goals for 2020.  Upgrading this blog, writing a business plan and other business-related topics will also finalize this last week of December.

My mission statement is pretty simple and self explanatory. It is the mission of Health Buddy Melissa to increase awareness of Kidney Disease and help those who have it. This is to be accomplished by my AKF Kidney Coach class, which is free to anyone who signs up for it. Or, by one on one Health Coaching with people who have CKD and wish to slow the progression and live a fruitful fulfilling life. Part two of my mission is, Health Buddy Melissa will guide clients to create and obtain vision, via goals, for their best health and well being. I am not a doctor. I am a Health Coach. A Health Coach coaches you to reach your health goals. I do not tell you what to do, or how to do it. I guide you finding the answers to do those things yourself. I teach, support, evaluate, re-evaluate, motivate, and respect you. I do not give medical advice, nor do I give nutrition advice. However, I can help you learn about your medical and nutritional needs.

My Privacy Statement is also simple and to the point. I will never share your personal information with anyone. WordPress may collect cookies as part of their tracking, but this does not include any personal information you may share with me. I have purchased a business email through Google Suite and all interactions will be private. I do have a Privacy Policy that all customers must review and sign upon working with me. I take privacy very seriously.

If you would like to learn more about Health Buddy Melissa’s Health Coaching Services, please use the contact form at the end of this post to message me. All plans are being updated as far as wording goes, but pricing will be the same as you may find on this blog. You can always request a quote from me through the contact form.

Please join my email list and never miss a post. Plus, you will be informed of specials, flash sales, freebies, group events, etc. New sign ups will automatically receive my free Popsicle Smoothie recipe with nutrition facts.

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This is a friendly reminder that I am a Certified Health Coach.  I am not looking for dates, buying stocks, love, or whatever other weird contacts I have been getting on social media.  If you are not serious about learning about your Health and Wellness then please visit a dating, investing, or affiliate website.

Homemade Bread In The Crockpot?

Hello, and welcome back! I am so glad if you are here reading this. Who doesn’t love homemade bread? I know we do, but I hardly ever make it, especially this time of year.

The recipe is not mine, and I think I will tweak it a little the next time I make it, which will be very soon. With three of us in the house, my daughter didn’t care for it at all, but my husband and I both liked it very much. All crackpots are different and this only took 2 1/2 hours to cook trust me it goes fast so be sure and watch it. I put it on warm after that time as it appeared done while I cooked the rest of our dinner. That was not a good idea as the bottom became very crusty and hard. I just cut it off, but still. I actually think I will just put it in the air fryer for a few minutes next time, at the end with some melted butter so the top gets a little crispy. I sprinkled Rosemary on the top as the directions say and it was so good.

This bread was so easy to make. Try it and see if you like it. Let me know how it comes out and how you changed it, if at all. Making your own bread may reduce the number of preservatives and other additives in store bread, plus it was so cheap to make. I did use white all-purpose flour because I had that on hand and I am the only one that likes wheat bread. White flour is best for people with CKD because it has less phosphorus. According to the website with the recipe 1 slice has 170 calories, I assume it is per slice, it wasn’t real specific. They are large slices though, so cut them in half to make two pieces if you need to.

Do you love aprons, farm decor, and rustic items? Check out my rooster apron below, available at Redbubble.

https://www.redbubble.com/i/apron/Colorful-Rooster-by-Missy69/57648519.6ZXWR?asc=u&epik=dj0yJnU9cTR2bl9NTGliQ19CcWdIcVlkLUd6b3N4eDhyaHJSRjAmcD0wJm49YkozWTlQVEFsVFV6WENzYzlZZWhIZyZ0PUFBQUFBR0xWOXRn

Where Have I Been?

Hello, and welcome back! I took a nice long break from blogging and did some reflecting. During that time I decided I actually quite liked blogging. I have had a blog, between homeschooling my children, the dog rescue blog, and this blog for like 15 years. But, my life is going through some changes. I am graduating my last homeschooler next month, I am getting older and bedside nursing is getting harder though I do really like my new job, and I need to start thinking about retirement age, and my elder years. Boo, what a thought. But, it is true. So, I have made some decisions in my time off from this blog.

I have decided to keep blogging here. I enjoy sharing kidney information with my readers, and all forms of other health-related topics. I also have decided to move away from paid coaching. It was never very lucrative for me as I did not have the time to invest in how much time it would take to promote such an endeavor. I have almost completed my medical billing and coding classes and will look for part-time work with that once I am certified, and continue my PRN nursing job. Even though my daughter will be graduating, I will still be assisting her through finding a job, choosing a career, and whether or not to go to college. The dog rescue keeps me very busy and that is something I love. I also love that my daughter and I have done it together. She attends most board meetings with me and I hope someday maybe she will want to be on the board. We of course continue to volunteer every week there as well.

I also finally got the Covid plague at the end of June. At first, I thought I got it from the movie theater, but after doing some tracing it most definitely was from work. I am vaccinated and had one booster last December. I was so afraid to get it because of my CKD, but it was mild, to moderate at best, and I felt fine after 3 days. I had blood work done last week and my kidneys are still hovering right around stage 2, so Covid did not do any harm. My blood pressure has also been very stable. I do not want it again, though, as getting it more than once increases the chances of long-term issues from long Covid.

I still have not taken the updated Kidney Coach class, but it is very much on my agenda. I have some extended time off at the beginning of August and I hope to get it done then.

I will try to blog at least twice a week, or more. I look forward to writing and sharing again.

I hope you will continue to follow and enjoy.

What Does $30 Of Meat Look Like From Misfits Market?

Welcome back to another food budget topic. I have chosen to go even lower carbs on my health journey. I will write more about that in a future post. I had good success losing weight last year following 100 grams of carbs per day. I lost about 20 pounds and was able to maintain that pretty easily. But, then the holidays came, and business of life, and I slacked off. I only gained about 5 pounds back, so I am still ok with that. However, as you know I have CKD and I want to lose more weight to improve my metabolic markers even more than they already have. This is not Keto, at least not yet. I assume I may have to go Keto to get to my ultimate goal weight, but I could be wrong. For now, I am eating about 75 grams of carbs or less per day, but not less than 50 as that would put me in Ketosis. I have been doing this for about ten days and have already shed one inch off my chest and waist. I have not weighed myself, yet. I have to say this way of eating, and this time I am including my husband, and sort of my daughter as she is now an adult. She does not need to lose weight, but she likes a lot of the garbage food I am no longer buying. I will here and there let her get some, but not like she used to. I simply don’t need it in the house. The only thing I really crave is potato chips. I actually feel really good. I stay within the protein limits I have calculated for myself and my CKD. I try to stick with healthier fat options than high saturated fats. I honestly feel good. I have noticed my dry eyes and mouth have improved immensely. It does not seem to be having any negative effects on my kidneys, and the hip joint pains I was experiencing following plant-based have gone away. Those are all good things. The only thing I need to see is if it will affect my Lipid Panel in a negative way.

So, back to the title. Since we had started our extreme grocery budget challenge, which we have kind of steering away from it the past couple of weeks, but I will start again this week, I was not buying at Misfits Market. While their prices are good, I am noticing fewer and less organic options, and more items labeled natural instead. Natural can mean a lot of things. Plus, it is expensive. So, last week I made an order for 30 dollars of just meat. That is the required amount you have to purchase cold items to cash out. I picked what I wanted, but I don’t think I picked two sausages. I thought I picked one chicken, but I got two sausages. These seem to be good quality. I have had Diestel products before, and the True Story chicken sausages are awesome. The other ones I have not tried yet. So for 30 dollars, I got 5 meat items. This seems OK to me, but not great considering they are not organic, except for one. I may continue to buy from here if I find organic options, if not I probably am not going to try to incorporate Misfits into my budget.

I prefer organic meats if I can afford them on our extreme budget. I only eat beef on average one time a week, but I do like pork and chicken. I like turkey too but my husband really only likes it on Thanksgiving, lol.

Another fun challenge, along with the grocery budget, is $5 dollar dinners. I will be starting to share some $5 dollar dinner ideas for low carb. I really think it probably will be hard to get 5-dollar dinners low carb with quality meats. We will see. I have one already to share tomorrow.

The one thing I really am liking about this new way of eating is its simplicity of it. My grocery list is easy, and my meals are easy, it is just easy. I know a lot of influencers spend a ton of money on snacks and keto drinks. I don’t see myself doing that as most of the drinks I dislike, and some of the snacks are plain gross. They swear they are delicious but they most certainly are not. They are super expensive and not really that good for you. Anyway, I might share some of them too. There are a few that I have tried that I like, but there are way more that I don’t. The consistency is strange, as is the texture, and taste.

That is it for today. Come back tomorrow to see my first low-carb 5-dollar dinner option.

Disclaimer

Happy Mother’s Day!

My posts are infrequent right now, due to the business of life. I am currently taking classes, and doing important work for the rescue I volunteer for, and I need to complete my homeschool daughter’s High School transcript this Summer. All of these are time-consuming and don’t leave much time for blogging. Plus, I am working extra hours at my nursing job to compensate for high gas and food prices eating away at our savings. So, for the next few months posts here may be sporadic, though I will try to update old posts when time permits. I also am going to be taking the updated Kidney Coach classes soon, I hope.

On this Mother’s Day, I would like you to consider a few things. I have two children, both will be adults as of tomorrow. I am almost 53 years old and have completed Menopause. My whole life I have not had to worry about my reproductive rights being infringed upon, and while I have passed the reproductive stage of my life, my daughter has not. If you are my age, then you too lived your whole reproductive life without having your rights infringed upon. You were able to decide what choices were right for you. Think about that. Whether you are pro-life, or pro-choice, you had a choice to choose which one. That choice may soon be taken away from our daughters, granddaughters, nieces, etc.

Something else to consider. I can no longer have children, my biological clock has stopped. However, a few years ago, I could have still had children. I have Kidney Disease and had this potential decision been made a few years ago I may have had to carry a child to term should I have gotten pregnant, which would have been extremely dangerous for me both because of age, and kidney disease, yet in Florida, the new law passed may have forced me to do just that as there is no longer an exception for the health of the mother. There is also no exception for rape or incest. Think about that as you approach Menopause and having a child is possibly the last thing on your mind, even if you are married or in a committed relationship.

I love my children with all of my heart and being a mom has been the greatest gift I was given. But, that doesn’t mean I think women should have their reproductive, and health choices decided for them by politicians.

Happy Mother’s Day! Remember to make your mom feel special today. Being a mom is hard work and a lifetime of work.

Is It Still Possible To Create $5 Dinners With Inflation?

Hello, hello. You may have noticed I have not written anything in like 10 days. I took a much-needed break from blogging. I still have not had time to take the new AKF Kidney Coach Class, but I hope by the end of May I will have it done. Then I can edit the old posts, and post the new slides. I have not been feeling great the past couple of days. My new job has a lot of mental stress and it is wearing me out. You know they say the grass is not always greener on the other side. I can say for sure that is true. While my old job had become toxic in many ways, there were things I appreciated about that job. Switching to a new job did not necessarily change some of those toxic issues. Health care is a very stressful, and mentally challenging profession these days. I hope to have my certification in Medical Billing and Coding by the end of the Summer, and I can begin transitioning into that.

Back to the topic at hand. Is it still possible to create 5-dollar dinners with inflation? In November of 2020, I did a blog post with a whole list of possible 5 dollar dinner ideas. So, I decided to try and recreate them to see if they can still be made for 5 dollars or less. The first one is Chicken Fajita wraps. I have no idea why Chicken Fajita Casserole is on the list because I don’t know as I have ever made that. I am going to straight-up say this may not be doable unless you can find a really good deal on chicken since it is so expensive right now. You can always use beans instead of chicken. Anyway, I searched all of my local grocery stores to see if I could find chicken on sale at a decent price. The only place that did, and it is only a 2-day sale was my local Hitchcock’s. They have chicken leg quarters for 98 cents a pound. So, if you bought 2 pounds it would cost $1.96. Flour tortilla wraps you can not get any more for less than a dollar. In my area, the Dollar Tree has them for the best price of $1.25. The Great Value brand of Fajita seasoning mix is .62. one green pepper is .72, and one onion is.78. If you want the cheese to sprinkle on a block of Great Value cheese is 1.86. We will use sour cream instead of cheese, at 1.16 for a smaller container.

The total if you use chicken and cheese would be $6.57 and honestly, I don’t think that is all that bad considering.

The total if you use chicken with sour cream would be $5.87

To keep it closer to 5 dollars use a can of black beans at .72 for a total of $5.25 with sour cream but no cheese.

You can always make your own fajita mix if you have the 3 main ingredients, cumin, oregano, and chili powder already on hand.

I am making these tonight for dinner with chicken and sour cream. I par-boil the leg quarters for about 10 minutes. This makes it easy for me to remove the meat from the bones, plus if you have CKD it will reduce the fat, potassium, and phosphorus in the chicken.

We are still sticking by our 75 dollar per week grocery budget, for 3 people, and while it is not as easy as it was, it is still doable. Meat is super expensive right now, and we have cut back even more on meat.

Have an awesome Saturday!

Disclaimer

Extreme Grocery Budget Challenge Week #14 Dollar General

Hello, hello! Before I start my grocery haul for this week I want to remind my regular readers that the Kidney Class will begin again, after I take the updated class. It might be a couple of weeks, as I have a lot going on in other areas, but I will get to it.

This week, as promised, I decided to take my $75 dollar weekly food budget and head to Dollar General. Now, a few things to note. I was not optimistic at all as to how this would go. I either thought it would cost way more, or I would get cheap less quality food. I live in a very small town in rural Florida. There is a Dollar General in almost every town around me. About 25 minutes from me there is a Dollar General Market, which really is just like a small supermarket. You can get fresh fruit, veggies, and meat. But, I am talking about a regular Dollar General that has some freezer stuff, and the one where I live actually has a tiny area for fresh fruit and veggies. In my very tiny town we also have a Family Dollar, more on that in a minute, a small Hitchcock’s, and a Sun Stop which is really a gas station with a grocery, and deli section. I will hit all four of them, eventually with my budget.

This budget began as a 21 dollar per person budget, or 63 dollars per week. It also was a pantry challenge to see if someone like me, with CKD, could eat shelf stable foods and still feel well. That only took a couple of weeks to decide no, that is not possible. Everything is so expensive now, that I had to raise my weekly budget to 75 dollars. This is only for food, and it is to save money, spend down debt, not make new debt, avoid food waste, and just learn to be more wise with our money. I have to say, so far it has been successful, and with smart food choices, and portion control, it has not effected my health.

Dollar General is quite small, and buying groceries at these types of stores is odd, because most people probably go in and just buy a few things. The self checkout area is super tiny, and there is not a lot of place in the regular checkout, only one, to put groceries. But, we made it work, albeit with people looking at us strange. You are not going to get a huge selection, and honestly I am ok with that. Too many choices is just a pain to me.

I was pleasantly surprised by the small area of fresh fruit and veg. The grapes were way too expensive for me, but they looked good. I did get a bagged salad, some roma tomatoes, and white onions. These prices were comparable to Walmart, maybe a smidge higher. But, to not have to travel the 12 miles to Walmart is a plus. I noticed that the meat section was not horrible. I could get burger patties, ground beef, chicken breast, sausage, and various breakfast meats. I am not going to ever get organic, grass-fed meats in this town, but it is meat. The chicken breast was the frozen kind, like you can get at Walmart. The price for 2 pounds I think was 9.50. But, I had to run into Family Dollar because DG did not have the Idahoan potatoes, and the same size chicken breast was 7.50 there. I did not need any chicken and there were only a few bags left, so I did not buy any. They had no ground turkey at all, which was kind of disappointing. Family Dollar did not either. There were whole freezer sections where food had been sold out.

The dairy section was also not too bad. I expected just cheap imitation cheese, but there was actual real cheese and the price was not bad. I did need milk, and that was $4.50 which I think is way too much. I don’t drink milk, so it will last close to a week. I still have shredded cheese from last week, so I didn’t buy any more. I probably will never buy coffee creamer at these small stores. It costs way too much for a small container. But, if I am not wanting to drive to save gas, you never know I might. Maybe I will give up coffee. LOL, that is a lie.

They had lots of dry beans and canned beans. We do not eat a lot of those, and I have some in the pantry for when we do. They did not have a ton of flour, and I have some in the pantry, so again, I did not buy any. I did not see any dry rice. They had a small selection of pasta, and I did pick up one box of spaghetti which was 90 cents. We decided to try the chicken pasta in the package. I am not sure if I will have that, as it is very high in sodium. It was only a dollar, though. The canned veggies were on sale for 75 cents each, and I got 6 cans. They had no Idahoan mashed potatoes, or taco seasoning. I had to get those at Family Dollar. I already tried the sweet pickles shown, and I don’t care for them, but they will go good in chicken or tuna salad. I bought one can of fully cooked roast beef at $3.50. This was a curiosity buy to see if it is worth it to have it in the pantry. Let’s face it, even if it might be affordable if no one will eat it, it makes no sense to buy it. The bread was a decent price, but the hot dog buns were way too much. Unfortunately, it was the only kind available on this day. The Armour chicken hot dogs were only 1 dollar, which I thought was a very good deal.

You can see my whole grocery haul in the image below. My grand total between the two stores was $64.15. That means I am 10 dollars under budget this week and honestly that makes DG definitely worth it. Would I shop here every week? No, most likely not, unless I had to. But, even if I shop here once or twice a month, and get my other items that I can not get here the other weeks, it is still worth it to save the gas and wear and tear on my car. If you read last week, then you know I can get my organic meat at Winn-Dixie and if I got at a good time a lot of times it will be marked down to a reasonable price. I was very unhappy with the organic milk I got there last week, though. That might have been why it was such a good deal, because something was wrong with it. No one would drink it. I had to waste it. It was well within the use by date, so that was not the issue.

Are you joining in my grocery budget challenge? Leave me a comment to let me know how it is going.

Next week, I think I will try my budget at our small Hitchcocks to see what I can get there for 75 dollars.

Taste Test Tuesday: WW Pumpkin Spice Muffins

Welcome back to another Taste Test Tuesday! Today, I am taste testing a WW inspired recipe I found quite by accident.

I had this rather large can of pureed pumpkin in my cupboard. I don’t even know why I bought it, as I don’t even know if I like pumpkin. I am a texture kind of eater and I could never convince myself to try pumpkin pie. So, it has been sitting in my cupboard and was close to expiring. I needed to try to figure out something I could do with it. Then I remembered I posted a video about making homemade protein bars that used pumpkin puree. Protein bars are convenient, but again the texture thing. I just can’t find one I really like enough to pay that ridiculous price. Every one I have tried I end up giving them all to my DIL. So technically, I am not wasting them. While browsing Pinterest one night, it’s like Pinterest reads my mind, a recipe for 2 point muffins popped up. It was a WW recipe and I was stunned to find out that the 2 points was for one little dinky miniature muffin. How disappointing! But, I decided to try them anyways, and using my Healthi app, previously itrackbites, I figured my miniature muffins to be 1 point a piece. I used a different brand of the one item, and I don’t know if that is why, but when you figure it up and weigh each muffin on a scale, they are one point each. Even, if you made these into a full size muffin, they are going to be less than a store bought muffin. There is no milk, oil, butter, or eggs in this recipe.

Plus, these were amazing! I mean amazing! So delicious, super moist, and my husband loved them. You are not adding any sugar, either.

Simply buy a spice cake mix, from whatever brand you like. I did Duncan Hines, because they were buy one get one free. I already had a 29 ounce can of pumpkin puree, and I only used half of it. So, one cake mix, and 15 ounces of pumpkin puree is what you need. Mix it all together. It will be very thick. Spray your mini muffin tins with some non-stick spray. You don’t need much. I put about 1 1/2 tsp in each muffin space. I baked them at 350 degrees for 20 minutes and let them cool on a rack on the counter. These are dense, but light. You can sprinkle a little brown sugar on them, and they are even more awesome. If you have a sweet tooth, try these muffins.

I have one more box, and a half can of pumpkin puree. So, next week I will try to make a homemade protein bar. Be sure to come back and see how they come out.

This spice cake mix is pretty high in fat. It also has phosphorus additives to keep it fresh on a shelf for a long time. To decrease the fat, and phosphorus, you could make your own spice cake dry mix. I might try that too, as I see myself making these often. They are great for breakfast, or an easy snack in my lunch bag.

For figuring out a Itrackbites serving size. I took the total amount of the mixture and multiplied it by .10, that will give you 3.10 ounces per serving, or 5 bites, which as you can see on my scale is 5 mini muffins. Now, I do weigh them each time, because some are a little bigger than others. The pumpkin puree is zero points on the free plan I have. Be sure and scan yours to be sure you get the most accurate point value.

Tomorrow, on Wednesday, I usually do my Kidney Coach class. I would be doing week 14, however I found out they have updated the course and I need to take it again to get the new information. I will most likely have to go back and edit the older slides, so stay tuned for that. I hope to get it done this week, or next. This week is kind of hectic for me, so it might be next week. Please feel free to still ask me questions on the first 13 weeks content.

Disclaimer

Beginner Weight Training For Menopause!

Hello, Sunday readers! I hope your day is going well.

Yesterday, I talked about Menopause in relation to how it shifts fat deposits more to our waistline, and can impact a ladies possibility to lose weight. I hope you watched the very good video I shared with you and read the tips I gave.

In that video, and I have talked about this before, they mention that cardio is not the healthiest exercise for women in their peri, and menopausal stages. HIIT is definitely a no no after 50, unless you are already an established athlete. Remember, exercise, and neat are two different topics. Getting in your daily step goals is your neat. Exercise is a period of time you set aside each day, or how many days you decide to exercise, and then do that exercise. Yes, exercise can be walking, which will go towards your step count, but neat is more of an intention to move some every hour. Women in peri, and menopause should be focusing more on weight training, balance, and stretching exercise. Weight training should be done 3 to 5 days a week, with balance and stretching incorporated in. I currently do 2 days a week, I am 52 and have completed the menopause process. I need to pick up my own game, as I am still of the mindset that cardio is the way to lose some of this midsection drift.

There are lots of good reasons to build muscle, and keep bones healthy, especially to avoid Osteoporosis, Osteopenia, muscle wasting, weakness, etc.

Below, you will see 3 videos. The first one explains three exercises with weights that people over 50 should not do. Please watch it, because there are trainers, mostly younger, that say their videos are for over 50 age group, but have these exercises in them. You can also read my blogpost on this topic, here. What they are saying about the shoulder exercise, is so true. I had calcific tendonitis last year, in my shoulder joint. When they say you can not lift a spoon to your mouth, they are not kidding. The pain is awful, and it takes a long time to completely heal. Just don’t do that to yourself. Bursitis, rotator cuff injuries, impingement, tendonitis, can all effect that shoulder area. The second video is truly for beginners. It is slow and teaches you correct form. Please start out with light weights, that is 1 pound, or no weights, until you have the movements down. There is nothing wrong with using your body weight, and no hand weights. The third video, looks easy, but I can tell you it will challenge you. I always watch a new video first, before I do the video. These videos are a great place to start if you have no idea where to start. You can get light dumbbells on Amazon, or pick them up at Walmart. Remember, if you can not do 10 reps with whatever weight you choose to start with, with good form, control, and swinging for momentum, then your weights are too heavy for where you are at.

Let me know in the comments where you are in your menopause journey. Are you lifting weights to lose weight, improve balance, build or retain muscle, or for bone health?

I am going to set an intention for this week to 3 days of weight training, using the videos below.

Disclaimer

Menopause, Belly Fat, and Weight Gain

Hello, and welcome to another Self Care Saturday post. In the month of April, I am focusing on the topic of Menopause. If you did not see my first post, you can find it in the archives.

Menopause is a fact of life. It is part of the middle ages, and there are different aspects of it. Just like kidney disease, dementia, or really any other topic everyone’s journey will look different. But, there are some main topics that are more common to all women going through Menopause, and one of those is belly fat and weight gain.

I encourage you to watch the full video below. There are no gimmicks here, no easy, or fast ways to lose belly fat, but good sound discussion on the topic. I am not promoting the course that she is selling at the end, I have no idea if what she offers is good, or not.

There are a few things I would like you to pay particular attention to.

  1. NEAT- I have talked about this before via using a step tracker, and getting up and moving every hour. I have two dogs, and one way I increase my NEAT is to take them out every hour, when I am home, from 8 am to 8 pm, even if it is raining. They love this! My back fenced yard, around the perimeter is exactly 125 steps. When I first started this I would do 2 laps or 250 steps. I now do 6 laps every hour. It is really a habit now, and I just do it. My dogs are used to it and will remind me. We play ball and enjoy the fresh air. Sometimes, when the weather is super lovely, I do my laps and then I sit on my swing listening to all of the nature around me. It truly is a beautiful part of my day.
  2. LBT- Licks, Bites, and Tastes. You will see what she means.
  3. The amount of protein they are promoting. If you have kidney disease or may be at risk of getting kidney disease please be very careful about consuming this much protein. I have talked a lot about getting back to stage 2, and while there are many things I think have allowed my kidneys to heal, consuming a lower end, but quality, amount of protein is one of them.

All in all, I feel like this is a good video, and lines up with articles and studies I have read. They do not promote any particular kind of diet, supplement, or gimmick. They do promote weight training, and I have discussed that before and how important it is for women to do weight training. They do talk a bit about heavy weights, and I urge you to go slow, especially if you are over age 50, and especially if you are over 50 with kidney disease. Please consult with your doctor before lifting heavy weights over age 50.

Once you hit menopause, and your estrogen begins to decline and eventually disappear, the fat you carry will shift from your hips and thighs to your abdominal area. Note, that they state the abdominal area is the last place most women will lose weight. You can’t target it via abdominal work, or decreasing sugar. It is a process, and most likely you will see results in your face, and chest, long before your waist.

You also will not need as many calories as you age. This is just plain true. So, you may not even realize how much you may be over consuming what your body needs.

If you would like to work with me as your health coach to conquer your health goals, send me a message via the contact form below.

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Extreme Grocery Budget Challenge: Week 13

Hello, and welcome to week 13 of my Extreme Grocery Budget Challenge. This is a year long challenge, and possibly more. If you have been following from the beginning this started as a dual challenge at 63 dollars per week, for a family of almost 3 adults now, and a challenge to see if someone with CKD, could eat shelf-stable, convenient type foods and still feel good. The latter only took a few weeks, and I quickly decided that no I could not eat those types of foods on a consistent basis and still feel well. Now, with that said I can eat shelf-stable veggies like canned veggies that are low in sodium and no funky preservatives. I don’t prefer canned fruit, but the same ingredients would apply. I can also tolerate shelf-stable tuna, and canned chicken, as long as the sodium is within reason, and there are no funky preservatives. I looked at canned beef, I think it was, roast beef maybe, but the sodium was insane, and it was expensive. I did not even bother to try it. Mainly, when I say shelf-stable I am talking about convenience foods, such as frozen meals, and ultra processed foods. Last week, I had to increase the budget from 63 dollars per week to 75, just because of how high food prices are now. The sole purpose for this challenge is to see how much money we can save, and to take account of how much food we are wasting. 75 dollars per week is about a third of what we were paying prior to starting this challenge. So far we have had to replace our fridge, and washing machine. We also just got nailed on taxes and were able to pay the balance. We did not have to finance any of this. The fridge and washing machine were not just bought because we wanted new, both of them needed to be replaced. We are not starving, we have reasonable snacks, and still enjoy the food we are eating.

Last week, I came in at I think 5 dollars under budget. I did have to pick up an extra gallon of milk part way through the week, so that money went for that. This week, I spent 25 cents over my budget, so 75.25. Food prices are still going up, and chicken is outrageous right now. Some of this is due to the millions of chickens that have been euthanized due to a Bird Flu outbreak. Chicken is my main protein that I eat. So, that is a bit distressing.

You can see the picture of my grocery haul below. Please don’t mind the cups in the sink. I shopped at Winn-Dixie and Walmart this week. I have mentioned before that I hate shopping at two stores. But, I needed some pool chemicals, and Walmart is right across the street from Winn-Dixie. Along with prices going up, there are still bare shelves for some items. You might be shocked to know, but each week I shop, whether it is Aldi’s, Winn-Dixie, or Walmart there is always coffee creamer in short supply. Onions are very high in price, too. Cheese and lunch meat have gone way up, and most other items have gone up at least a few cents as far as I can tell.

I was kind of annoyed this week, because I go to Winn-Dixie because they mark their meats way down, and my husband prefers their meat over Walmart. I don’t know why, they all taste the same to me, unless it is organic, then it is better no matter where I buy it. But, the new weekly ad prices started yesterday, yet they did not have all of the sale signs up and I had to go back and forth between the app, and store items to figure out what was on sale. This just took so much longer, and I won’t go on a Wednesday again. Two items that were super good deals this week, were the Swerve brown sugar replacement, and the organic milk. At Walmart, last week, I paid 7.50 for the same Swerve. At Winn-Dixie for this week only, it is buy one get one free. That means each bag was 4.25. The organic milk which was not in the sale flyer was 3.99 for a gallon. If you buy organic milk you know that is a good deal. I did not buy a lot of meat this week, because the prices are high, and we have a good stock in the freezer. The ham steaks were buy one get one free, and I can make them go a long way in several meals. Lettuce and tomatoes were also very high priced at Winn-Dixie. I had to get lettuce at Walmart where the price was a little more reasonable. I don’t know how much longer I will buy fresh tomatoes, and I hope my garden will produce some. I bought more canned veg this week, than frozen because one it is cheaper and two hurricane season is coming and I don’t like to fill the freezer too much in case we lose power for an extended period of time. We will use up what is in there, and then keep bare minimum on hand. The juice was buy one get one free too.

If you are on any kind of specialty diet to stay healthy, and or manage a chronic disease you are probably feeling a pinch in your budget. Healthier foods are more expensive right now, even beans and lentils have gone up in price. Do the best you can. Decrease your portions, especially if you are overweight and can afford to decrease your portions. Don’t be afraid to reach out to community organizations that may be able to help you get the foods you need to stay healthy. Not all junk food items are cheaper. They too are going up in price. Snack type foods, like chips and pretzels, even crackers are outrageous right now. We don’t drink a lot of soda, but the price for that is also through the roof. I am surprised people are still willing to pay these prices for food items that serve no purpose to health and well being. I know some people say eggs have gone up, but honestly dime for dime they are still a great deal as a protein source. The same goes for milk. I do not drink milk, but the others in my family do.

Are you on a grocery budget, or do you just spend whatever you want? Leave me a comment and let me know. Do you use any reward cards? I have the Winn Dixie rewards card and so far I have 5 dollars saved up to use on groceries. I just signed up for the Hitchcock’s card, but I have not used it yet.

Next week, my daughter and I will be taking our 75 dollar budget and shopping at our local Family Dollar and Dollar General to see what we can get. Family Dollar I know sells frozen chicken thighs, and Dollar General does have some fresh fruit and veg, albeit very expensive. We will see how that goes. These two stores are right in our town, and we could literally walk there if we had to. I am unsure of what day this will be, but probably Friday.

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