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.

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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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Kidney Class Week #13

Hello, and welcome back! Have you been following along? I missed last week because we had family in from out of state and I was at the beach. You can find all previous weeks in the archives. This Kidney Class is the property of the American Kidney Fund, for which I am a volunteer Kidney Coach. Before Covid, I would present the whole class in group sessions in person. I was given permission to share the information here on this blog with my life experience, as someone with CKD, and my nursing background. Just like I would in person. Plus, now it is always here, and anyone can read it for years to come, forever even. I encourage you to ask me questions in the comments, or if you would rather it be private you can email me at healthbuddymelissa@healthbuddymelissa

This week for slide #13 is still talking about blood pressure and kidney disease. The last class was more about how high blood pressure can cause kidney disease, whereas this week it is about how kidney disease can actually cause high blood pressure. The kidneys are complicated organs and do way more than most people realize. One of the functions of the kidneys is to regulate blood pressure by reabsorbing sodium, producing renin, and managing water in the body.

Personally, I am right at the cusp of being considered high blood pressure. This is strange because my kidneys have improved back to stage 2. However, I may be consuming more salt than I should, and I know I don’t drink enough when I am at work. That is one of the reasons I refuse to work full time is because I can’t just stop and constantly drink water. I can’t have water at my med cart in the facility I currently work, so it just is not healthy for me. I know when I am dehydrated because I will get a headache, and almost every time I work I get a headache. I also get cloudy urine, a sure sign of dehydration. If you have CKD or want to reduce your risk of getting it, keeping your blood pressure in good control is vital. I have a whole page of stuff just about blood pressure. You can read them here. There are probably others in the archives too.

Read the slide below, leave me a comment with your questions, and then check out this PubMed article on the topic of high blood pressure caused by CKD.

Only these slides are the property of AKF. All other posts on this blog, are mine unless otherwise stated.

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Medical Monday: Menopause!

Welcome back to another month of new Medical Monday topics. If you read here often, you know this blog is focused a lot on health coaching, and help topics, plus CKD. But, I like to talk about other topics as well and Menopause is definitely a medical and a wellness topic. Chances are very good that you are either a woman, or you know a woman. I am sure you have heard all of the stereotypes about hysterical women and Menopause. This month I will discuss Menopause and how it can affect everyone’s wellness, not just a woman.

I watched a ton of videos on Menopause last night until I found one that explains it in a sensible but educated way. The video, a TED Talk, is just a basic introduction to the topic of Menopause. Watch for future posts and how Menopause affects women and their wellbeing.

If there is a subtopic related to Menopause that you would like me to talk about, leave me a comment, and I will consider it.

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Kidney Class Week #12

Happy Thursday! I am a day late and a dollar short again this week, lol. I guess it doesn’t matter which day I post these on, but I do try to stay consistent for my readers.

This week we are on slide #12 which has to do with HTN in relation to Kidney Disease. This slide is very self-explanatory, and if you want some videos and other information, the past two weeks also were about this topic. I have tons of posts in my archives on the topic of blood pressure, so you can browse there as well. High Blood Pressure is the #2 cause for Kidney Failure, right behind Diabetes at #1. It is imperative that you monitor your blood pressure routinely, even if you don’t have the condition. Catching and treating it early will help prevent long-term effects. I recommend you learn to take your own blood pressure with a manual cuff, or someone in your family, if you have CKD, already. If you can’t technology has improved the electronic monitors greatly. Just be sure and follow the instructions in the packet, and get a cuff size appropriate for the size of your arm. Keep a log of your blood pressure and share it with your doctor, whether you visit yearly, monthly, or weekly.

I am an AKF Kidney Coach. These slides are theirs. As a Kidney Coach I run the class, take comments, and answer questions based on their program, my experience with CKD, and my experience as a nurse. This is not medical advice nor should it be taken as such. It is informative and educational. This applies only to my Kidney Coach status with them. All other blog posts are mine and have nothing to do with AKF Kidney Coach classes.

Please leave me a comment if you have CKD, love someone who has CKD, have High Blood Pressure, or just have questions about the topic. I will answer all valid questions, and spam is deleted. If you would rather not make public comments, you can use the contact form below to send me an email and I will answer you there.

Scroll down to read this week’s slide.

Kidney Class Week #10- How To Prevent Diabetic Kidney Disease

Hello, and welcome back to week 10 of the AKF Kidney Classes. I can’t believe we are on week 10 already. Please, if you have not read the other posts, from the beginning, please go back and read them. You will find them in the archives under the CKD category. My name is Melissa and I am a Health Coach and a volunteer AKF Kidney Coach. Since covid, I have not attempted to do these in person, and it was approved for me to share the slides and information here on my blog, just like I would if it was in person. By doing a slide each week it gives more time for people to read and ask questions. These posts will always be here, for years even. Please leave me comments, or ask me questions and I will answer, except spam I will not answer spam. I also have CKD and my kidney journey has brought me back to hovering right at stage 2. I am passionate about helping people to learn how to keep their kidneys healthy both before and after they have CKD. I love it when I find an AKF video on the topic I will be discussing. Their webinars are kind of boring, I will admit, but they are chock full of good information. If you have kidney disease, cares for someone with kidney disease, or want to prevent kidney disease these classes are for you. Each week I share another slide in the class series, there are 39 I think altogether, I give my perspective as someone who has CKD, and then I share my medical experience as a nurse. The slides belong to the AKF and please do not copy or share them outside of sharing this blog post.

March is National Kidney Month be sure and support the American Kidney Fund as a leading organization in the support of people with kidney disease.

Diabetes is the leading cause of kidney disease by 40%. Learning to either prevent Diabetes or keep your blood sugar under good control once you have Diabetes is vital to keeping your kidneys healthy. Please read the slide below, and then watch the webinar. I do not have Diabetes, but it runs in my family, so I am always alert to trying to keep it at bay. I am tested at least twice a year to be sure my blood sugar levels are normal. I take care of lots of patients with Diabetes and while it is a very hard disease to live with it is very manageable. When you have blood sugar spikes and your body does not produce enough insulin, or you are insulin resistant, the tiny nephrons in your kidneys become clogged and damaged and the nephron can die. This leads to the kidneys not being able to filter the waste out of your blood and a backup of waste occurs because these tiny nephrons are filters. As the waste backs up and can not be removed from your body you will have all kinds of unpleasant symptoms and complications.

Is Your 401K A Scam?

Welcome back to another Thinking on Thursday topic. As I continue my research on topics related to retiring and elder years, this one came up a lot, and of course, is one I and lots of others can relate to. A scam is probably not completely accurate, but many people do not truly understand their 401K and actually end up losing a lot of their earnings long before they retire.

Most places don’t even offer a 401K option to their employees, and if they do you probably have to work full time to participate. I really am not sure I understand why because my research shows all of the burdens is on the investor, that’s you, not the company offering it to their employee. So, right off the bat, I call BS. At the end of last year, I pulled out of having any more money taken from my check and put into my 401k. Why?

For several reasons.

  1. I did not see any stability in the company I was working for and figured the would be rolling over the business to another healthcare managing company in a couple of years, just like the many previous ones before them. Rolling over a 401k is a pain, and I can’t cash it in without huge penalties, and I wasn’t vested so it didn’t even matter. Most companies don’t have you vested until at least 5 years working for that company. The new job I am starting at next week is 6 years to be vested.
  2. I have about 10 years to retirement, and while they can put my money into less risky portfolios, not all of them are set up that way. I really do not know enough about investing to take any kind of high risk with my money.
  3. The fees these companies charge are ridiculous.

If you don’t know about these things and your 401K I suggest that you learn about them. I urge you to watch the video below and if you do have a 401K start looking into what amount of fees you are paying, where your money is actually invested in, etc.

Index funds may be a much safer place to invest your hard-earned money. They have way less risk and are easy to manage so the fees are nominal at best. Read more about index funds here, and there is a short video that he ranked as the top 5, after the longer video. I do not know that they will make you rich, his title is his title.

I am not an investing coach or money coach. I am a health coach, and retirement issues are a huge part of health.

Disclaimer

The Many Faces Of Kidney Disease!

Good morning! Have you been following along each week in my Kidney Classes? I am an AKF Kidney Coach and each week I share another slide in their kidney education program. I have not done an in-person class since before Covid. This week I am sharing two slides #7 and #8 because just sharing #7 would make no sense.

You will notice in the short video below that there are many faces of kidney disease. Not just old people get kidney disease and it is becoming more prevalent in younger people.

Read each slide, below, and then I will give my thoughts, and experiences after. These slides are from the AKF Kidney Education Class. I share each slide and then talk about my experience with CKD, and my thoughts as a nurse. I am an AKF Kidney Coach. I had to take their training class and pass their exam to be able to present this information to my readers. This is a complete volunteer position. Other posts on this blog are not AKF posts and are through my Health Coaching service.

My face is one of the many faces of Kidney Disease! In the video, they discuss 3 causes of Kidney Disease, Nephrotic Syndrome, FSGS, and kidney stones. But, there are many causes of Kidney Disease and two are the biggest High Blood Pressure, and Diabetes. Keep reading!

Playing to win to beat Kidney Disease through education, prevention, and better screening. But, who gets Kidney Disease?

Anybody can get Kidney Disease, at any age. It is true that as we age our kidneys begin to weaken, just like the rest of the aging body. So, being over 60 is a natural risk factor for Kidney Disease. But, having Diabetes and or High Blood Pressure are the two biggest risk factors for getting Kidney Disease. If you have Heart Disease you are also at a higher risk of getting Kidney Disease. Some cases are genetic, or can even be caused by infection, such as Covid with earlier strains that actually attack the kidneys. Dehydration, Anemia, and certain metabolic disorders can also possibly lead to Kidney Disease. There are studies being done on the effects of certain diets and foods and how they may damage the kidneys. It is already established that high salt content in the foods we eat, can lead to issues with kidney health, as well as a high-fat diet. Certain races of people are also at higher risk. Come back next week to continue the conversation.

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$63 Dollar Per Week Grocery Budget Challenge: Start Of Week 6!

Hello, and welcome back! If you have been following along then you realize I changed the title It used to be a duo challenge with the first part being could I, with CKD, eat pantry shelf-stable type foods and still feel good and healthy. After 5 weeks, the answer is no, I can’t. Those types of foods, unless I buy organic which I can not on this budget, are too high in fat, salt, sugar, and added phosphates. None of which is good for someone with CKD. So, that part of the challenge is over and decided. With that said there are some options that can be worked in like peanut butter, nuts, seeds, frozen fruit, beans, and canned or frozen veggies. Be sure and read the label and ingredients list prior to buying these items. For example, last week I save a couple of dollars by buying a cheaper French salad dressing. I did not read the label before buying. Today I went to put it on my salad and did read the label. Much to my shock 2 tbsp contains 13 grams of fat and High Fructose Corn Syrup. I will never buy this dressing again, and I am not even sure I will eat it.

For the remainder of this year, I will continue the 63 dollars per week Food Budget Challenge.

This is the start of week 6. I will be starting a new job probably within the next 7 days, so I may have to adjust my start and stop days. You also may remember that I went way over budget last week buying Superbowl stuff. The good news is, we have tons of leftovers, probably enough to feed us lunch all week, or most of the week. We also still have in the freezer mozzarella sticks and a package of hot dogs. Plus, a bunch of other things we didn’t use last week. We also did not cook the macaroni and cheese, I just forgot. For my challenge, The Pantry is anything in a cupboard, on a shelf, or in the freezer.

You can see everything I bought in the image. Aldis seemed just as expensive as Publix this week. So, unless I need to be over there I will shop at Walmart or Save A Lot from here on out, which is only 10 miles from my home, as opposed to 35. The only meat I purchased was the Boston Butt which I am not sure you can see well. It is a good chunk of meat and will make a lot of meals.

No one in my house will eat beans, except me, and I don’t eat them a lot. So, as this challenge goes on and the meat inventory gets depleted, this budget will be a real challenge. We may have to have a few meatless meals a week. Good thing they like eggs.

The only fresh veggies I bought this week are carrots and onions. My Instapot died and I didn’t buy a new one yet. So, I am going to prep the whole bag of potatoes extra from last week’s haul, and the carrots by baking them all up or freezing them. Because, I love to pop a carrot and a potato in my Instapot for an easy lunch, but I forgot I don’t have one. I did buy fresh fruit, because I hate canned fruit, and will use frozen only in smoothies. I got a bag of apples and some bananas. I eat a banana every day until they run out, even with CKD. I bought no salad stuff this week. It just doesn’t get eaten well this time of year. Some of this stuff I don’t eat, like the pizza, and chicken tenders. Once in a while, I will, but not this week.

One thing I like to do when we are having Alfredo Sauce, like tonight, is I use creamed-style corn as my sauce instead. Gravy will work too as long as it is low sodium and doesn’t have phosphorus additives in it. This will be tonight’s dinner. I will cook up the chicken breast with some onion, mushrooms, and frozen peas with carrots. Then, I will cook the creamed corn in a separate pan, and add half of a cup on top of my chicken and veggies. No one else will eat it this way but for me.

Some meal ideas I have floating around in my head for this week are Chicken Alfredo which is a definite for tonight, Spanish rice with ground turkey, cream of chicken lemon pork chops, taco soup, bbq fish. All of the ingredients for these meals I already have on hand. We should not have to buy any other food items until next week.

I spent $60.25 on groceries this week, but it could have been much less had I not bought the Boston butt.

If you would like to learn more about meal planning, and grocery shopping with CKD, use the contact form at the end of this post to send me an email and arrange for a free consultation.

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Living With CKD: Eating From My Pantry And Food Budget Challenge End Of Week 5

If you read my post from Monday, which was the start of week 5, then you know I went way over budget this week due to the Super Bowl party we will be having. Even though it is small, and just us, all that extra food added up quickly, and some of it I had on hand! Going over budget once in a while is not a huge big deal, and we are lucky enough to be able to do so. Food prices are so high right now and I was disappointed with the prices at the store I chose to shop at this week. But, we have used just about everything I bought this week, or will by Sunday, plus finished up leftovers from last week and used items from the pantry that have been there for a while. If you are new here this is a food budget challenge where I challenge myself to spend 21 dollars per person per week. That means I can spend 63 dollars per week on groceries. I have CKD, so the second part is more of a self-study to see if I can eat more affordable shelf-stable foods with CKD and still feel good. If you have been following then you know that no, unless I buy organic, and low sodium options, I do not feel good when I eat these types of foods. This makes it harder to stay on a budget because I refuse to sacrifice all of the hard work I have done to get my kidneys back to stage 2. But, I know I can eat nuts, seeds, legumes, and beans and they are shelf-stable and feel OK, as long as I am mindful of portion sizes due to phosphorus. As we move on with this budget challenge, through the year, as our pantry winds down, plant-based protein sources will be vital. I just am not sure how my family will do with that since this is a challenge, not a necessity. So, I guess I need to rename this challenge because I have answered that question.

My husband is adjusting well to the new budget challenge. He only ran out of milk once. My daughter, however, not so much. She is very much into the more expensive and unhealthy convenience meals. At least I think they are expensive considering they are low-quality nutrition in my opinion. Next week I will be back on track and will head to Aldis again because so far that has been where I get the best prices, and they have organic options for less. I really do like Misfits Market, especially the way they do it now, but this time of year we do not eat as much fresh produce and it goes bad too fast. Obviously, throwing food away is not part of this budget. But, if you have never tried Misfits check them out. They have a great mission.

What did we eat this week? It was pretty much as I stated it would be.

Monday was a bagel, egg, cheese, and bacon sandwich. This is a favorite at our house. I eat only one and will have fruit or a salad on the side.

Tuesday was homemade scalloped potatoes and ham. I used this Taste of Home recipe. I modified it a little. I did not use 2% milk because I don’t buy that. But, I did have Half and Half that needed to be used up and it was the exact amount needed. I also didn’t use Thyme, I don’t like it, or parsley because I didn’t have any on hand. However, I did use Rosemary and sprinkled Paprika over the top. If you have never cooked with Rosemary, it is the bomb! You only need a very tiny amount to get a ton of flavor. This was a huge hit and I will definitely make it again. For CKD it probably is not something you want to eat often. I leach the potatoes by soaking them for a while, then rinsing, prior to use. This leaches out a lot of potassium and phosphorus. I would probably use skim milk the next time to save on the fat content. Ham is ham and not something I eat more than a couple of times a year. This made a ton of food and fed us for lunch and dinner a couple more days.

Wednesday I had a board meeting so I needed something fast. I mistakingly bought from Sam’s a huge tin of their Member’s Mark chunk chicken. They usually are small cans but for some reason, this one was one big can. I knew I had to use this up, but I wasn’t sure how. I know some people put it in soups and casseroles, but I am not crazy about it like that. So, I decided to make chicken salad wraps with some pretzels on the side. We like the low-carb, high fiber wraps. These are going to be higher in phosphorus as they are whole grain. Be mindful of your portion sizes with CKD. I add celery, and onion to the meat, plus some mustard and light Mayonnaise. We are now out of light Mayo and I will have to use full fat because we have a huge tub of it from Sam’s to use up. I drain and rinse the chicken to reduce the amount of sodium. This was really good, easy, and economical. It made a ton because of the large can size and we are still eating it for lunch today I will take some for my lunch tomorrow at work. I stick to a 2.5-ounce portion size.

Thursday Leftover scalloped potatoes and ham with green beans. I forgot to say we had fresh asparagus on Tuesday. I didn’t like it, though, so I probably won’t buy it again.

Friday today we will be having Chicken Alfredo over pasta with broccoli. I buy frozen broccoli and steam it. The Alfredo Sauce, in the pics below, came from Misfits Market. It was not cheap, and it has been in my pantry for a while. I don’t care for Alfredo sauce, but the others in my family do. I will probably only use half the jar, so we will be having this again soon. I also had Rao’s organic pasta in my pantry, also from Misfits. It isn’t cheap but it only has one ingredient. You can see the information for the Alfredo sauce below. Compare it to a non-organic variety here, and see the difference mainly in the ingredient list. While it is true it is cheaper to buy in bulk, when you are on one of these budget challenges you will have to buy smaller amounts. I bought a very small package of organic, boneless, skinless chicken breasts and I think it was 6 dollars for a pound. That is expensive, true, but I am getting organic which I prefer. Sometimes I can get Publix Greenwise brand, which is organic, on sale at a decent price, but that was before all of this inflation crap.

Saturday my family will eat this tomorrow as well when I am at work. Cook once eat twice, or thrice, that is a good way to do this.

Sunday Superbowl junk food fest, lol. The menu will include pigs in a blanket, mozzarella sticks with marinara sauce, tortilla chips with salsa, fresh veggies with ranch dip, pickles, and of course they have to have soda. I don’t drink soda it is Pepsi and dark soda is a bad choice for anyone with CKD.

Who will you route for in the Superbowl? I have no team favorite as my team didn’t make it, nor did my husband’s. So, I have picked the Bengals to win.

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