What Is A DNR And Do I Need One?

Welcome back to another Thinking on Thursday topic. The answer to this one is it depends.

First off, what is a DNR? DNR is an acronym for Do Not Resuscitate. It is a legal and binding order that makes it illegal for healthcare providers to begin CPR on you. CPR is another acronym for Cardiopulmonary Resuscitation, which simply means in the event your heart stops beating or you stop breathing.

You can not have a legal and binding DNR without a valid doctor’s signature. It also has to be witnessed. A DNR can be rescinded if you decide you don’t want one.

The question of whether you need one is always controversial. If you are under the age of 50, especially if you do not have a terminal illness, getting a doctor to sign a DNR order will not be easy. However, not everyone has the same perception of what being alive, or quality of life means to them. That is why you need a Living Will, especially to make it known what your wishes would be if you suddenly went into cardiac or respiratory arrest. It is never the point of these posts to define what living or quality of life means. Those are very personal subjects and ones you should explore on your own and with your family.

If you decide that you want and or need a DNR make sure it is legal with all signatures required. Then make sure your doctor, family members, and your living will all have copies. You can also file a copy with your local emergency services, and the hospital you frequent. You can carry a copy in your wallet or purse, and I think there are special bracelets you can purchase. Know your state laws in regards to a DNR. Some states may not honor the DNR unless you have the DNR insight on the yellow paper.

As we age these are very important discussions and decisions to make.

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Kidney Class Week #6

Welcome to week 6 of the AKF Kidney Education class. This slide is pretty self-explanatory, but to make it a little more interesting I chose a video to go with it.

One thing the video does not emphasize is the role of diet in keeping your kidneys healthy. While that is a complicated topic eating a whole food diet, and avoiding highly processed foods as much as possible, should be encouraged. These foods are generally higher in sodium, fat, phosphorus, and sometimes potassium through additives and fillers. You can read more about that here.

Remember, I am an American Kidney Fund Kidney Coach. The slides are theirs. I add my experiences, and thoughts to each slide. I was close to stage 4 when I became ill, and now I hover right around stage 2.

Kidney Failure can be acute, which means it comes on sudden possibly from an injury or infection. Or, it can be chronic taking many years of the kidney slowly weakening before it fails. Awareness, education, and advocacy are all ways to help the community prevent getting Kidney Disease. That is why I am a Kidney Coach. As a Kidney Coach, it is all-volunteer, however, I am also a Health Coach and that is why you will see other posts that are not related to the AKF.

If you have any questions or comments, please feel free to do so. I love to interact with my readers. You can also share this post to help raise awareness. I would greatly appreciate that.

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Healthy Tip Tuesday: Sugary Drinks Are Your Enemy!

Hello, and happy dreary, rainy, Tuesday. I have talked about quitting the soda habit before, you can read it here, but what about other sugary drinks. I actually want to discuss added sugars in general not just drinks, though drinks are the main area that Americans are getting added sugars. There will be several evidence-based study links below. I urge you to read them.

Have you noticed that people are dying younger and younger? We are supposed to be the wealthiest country in the world but we are not living to ripe old ages as much and if we are we are burdened with chronic illnesses and disease. Why do you think that might be? Check out this article titled Is Sugar Evil and Addicting? Some people can actually give up sugar, or at least added sugars, while others struggle to even give up a little.

What other delicious sugary drinks are there besides soda? Tea, frappe, latte, coffee in general, juices with added sugars, sugary drinks like kool-aid, and Hawaiian punch, coffee creamer, milkshakes, frosty, and the list goes on. What about alcohol?

I will discuss three of my favorite drinks that may not be so great. McDonald’s Ice Caramel Frappe, Welch’s white grape cherry juice, and Bailey’s Irish Cream.

  1. The frappe. I love these iced caramel frappes that McDonalds offers. However, if I were to drink this more than once in a while I would be consuming for a small frappe 420 calories. There is 17 grams of total fat, and 11 grams is saturated fat. There is 60 grams of carbs of which 55 grams is sugars. Now it doesn’t specify if it is added sugar, or natural sugar, but it doesn’t take a rocket scientist to figure it out. There is 7 grams of protein, but other than that this drink is a nutrititional wasteland. There is no fiber, or micronutrients, except for Calcium. It is fairly high in Sodium as well.
  2. Welch’s. I do only buy the 100% juice which has no added sugars, but is still high in natural sugars. I only add tiny bits of this to my water to give it a little flavor. I probably consume a half cup in total each day of this juice. Per one cup serving I would be consuming 130 calories, zero fat, 32 grams of carbs, 30 grams of natural sugars, no fiber, no high fructose corn syrup, it has some calcium, some potassium, and vitamin C. The sodium is only 15 mg per one cup serving.
  3. Bailey’s. I love this stuff. It is great in coffee, or just milk and ice. I never have read the nutrition label, and good thing I don’t have this very often either. 1 ounce is a serving size, in case you are wondering that is 2 tablespoons. That serving contains 102 calories, 6.5 grams of carbs of which 6.2 grams is sugar. 4.9 grams of fat the majority of which is saturaated fat. And then some other minute nutrients. You can see how this can quickly add to your calories and sugar intake.

If you are drinking heavily sugared drinks, are you reading the label? Are you sure what you are putting into your body or your children’s body? For example, yesterday in my grocery haul were Little Debbie Birthday Cake sticks. My daughter wanted these and they were cheap enough. I decided I wanted to eat one today, after lunch, for a snack. I almost didn’t eat it after reading the label, but I had already opened the package and tasted it. These little cakes are literally the size of a good-sized pointer finger. If I was a food producer I would be embarrassed to call this food. Read for yourself.

Here are some studies on what added sugars, and sugary ladened drinks are doing to our bodies.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793330/

https://pubmed.ncbi.nlm.nih.gov/31398911/

https://pubmed.ncbi.nlm.nih.gov/29671076/

https://pubmed.ncbi.nlm.nih.gov/32891165/

https://pubmed.ncbi.nlm.nih.gov/30235828/

It is recommended that you do not consume more than 6 teaspoons, or 24 grams, of added sugars per day. Added sugars are labeled as such on the nutrition label. This does not include sugars found in whole foods. If you need help understanding sugars vs added sugars use the contact form at the end of the post to send me an email for a free consultation.

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Living With CKD: Eating From My Pantry The End Of Week 4!

Hello, and happy Friday! I have some news to share today. Last week I took the plunge and decided that the 12-hour shifts every weekend was not healthy for me, and I started to look for other nursing opportunities. I had an interview yesterday, and was hired! I should start my new position in the next few days. I am very excited about this move, and they have opportunities for me to grow with their company.

We are at the end of week 4 of our $63 dollar per week food budget and pantry challenge. The budget will stay all year unless it gets to a point where we can no longer do it. My husband did have a minor freak out last week because he had to go a day without milk, but he is OK, lol. I may have to change the beginning day and ending day because I will be working every other Monday at the new job, but I think I can keep it the way it is. We actually ate a lot from our pantry this week and ate a lot of the fresh stuff I purchased on Monday. I update my pantry list every time I grocery shop and we do not have a goal to completely eat everything in the pantry and then start fresh on the super low budget. That just will not work, but if we had to we now know we are not going to starve to death and can eat relatively healthy if we shop smart. I have not shopped at Misfits Market in a few weeks, because I don’t need a lot of fresh stuff, or meat, yet, and there is a 30 dollar minimum to order. Today, I will be making spaghetti and meat sauce, and we bought pizza last night as a treat to celebrate my new job. Both of those things will get my husband and daughter through the weekend while I am at work. I eat at work now, not the healthiest, but it saves me time prepping in the morning when I have to get up so early. I don’t know if the new job provides food to the employees, so that may have to change in the near future. Be sure and check out my post about cleaning fruits and veggies to remove pesticides if you can’t afford organic foods.

I had a crazy busy week and did not take pictures. So, I will provide links to some of the not-so-healthy food items we used, so you can see the nutrition info. Next Sunday is the Super Bowl, and I can already tell you we will be over budget this week, but I don’t know by how much. I am going to try and get everything we need in my weekly shop, but I know my husband will want chicken wings and he insists on buying those, and they are expensive.

For breakfast each day this week I had a banana and my coffee. I still have enough for tomorrow and Sunday. For some reason, my husband is not eating fruit right now. I also have one cutie left if I need it in case he does eat a banana. I do have frozen fruit and can make smoothies.

For lunch each day this week I had a green salad. Some days I put on a little cheese or croutons. I do not mind a simple salad. I ran out of tomatoes and instead of going over budget and buying more I decided to use one can of corn and put a little on each salad. That worked out well and was very tasty. I am almost out of my Country French dressing so I will be on the hunt for an affordable low sugar variety, as the one I have is not low sugar, though it was affordable. We still have quite a bit of lettuce leftover and we will have some tonight with dinner, and my daughter will use the rest over the weekend.

Dinners this week were:

  1. Monday: This was a low carb dinner with lean pork chops, peppers and onions, and steamed broccoli. All of this was from the freezer and fresh pantry. I do not eat more than 3 ounces of meat at any meal, unless I have not had enough protein the rest of the day.
  2. Tuesday: For this meal I had bought the previous week a turkey polska kielbasa at Aldi. Even though this is still not super healthy, it is much better than the regular variety. It is way less in fat, and sodium. Just be sure and weigh your portion and try to stick with the 2 ounce portion size. I cut it up really small so it looks like I am getting more. Then I made a homemade macaroni and cheese. I had about 2 ounces of Velveeta cheese left in the fridge. I do not remember why I bought this but it has been in my fridge for about 2 months. I do not eat this stuff, usually, but I cooked some macaroni, then added the Velveeta and about 1/4 of a bag of part skim mozzarella cheesed that also had to be used up, and a 3/4 of a can of low fat evaporated milk from the pantry. Velveeta is very high in sodium, and fat per 1 ounce serving. There is absolutely no way you can call it healthy. Be mindful of your portion size. I eat about a third of a cup to half a cup once it is prepared. We had canned corn on the side. I love corn with macaroni and cheese. You can also substitute some of the cheese with an orange veggie like pureed carrots, pumpkin, butternut squash, or sweet potato to make it healthier.
  3. Wednesday: I had fresh pineapple in the fridge that needed to be used before it went bad. So, I made pineapple rice, using Jasmine rice, that is the favorite rice in our house. It is white rice, so it is still not as healthy as the brown version, but economically it is very affordable. I cooked the rice separate, then added it the cooked pineapple, and cooked onion mixture. At the very end sprinkle on some garlic salt, and just a little brown sugar. This is super delicious and a big hit at my house. I also made chicken thighs. I did not realize I bought the bone in variety and I won’t buy them again. You really are not getting much meat for the price, and paying mostly for bone. They were just OK and too forever to cook due to having the bone in.
  4. Thursday: Pizza take out to celebrate. Be mindful of your portions and have a large salad with it to fill you up.
  5. Friday: Today, I am making spaghetti with meat sauce. The meat is not organic, but I will survive. This makes a ton of leftovers and my family will eat on it over the weekend. As does the pineapple rice from Wednesday. These large meals make great lunch options for at least a day or two after.
  6. Saturday and Sunday: I will be at work and they will be eating leftovers from the week, the pizza, and any snack options they can find in the pantry. I know there is still pretzels, bagels, and popcorn.

Unless I have to go to Gainesville to do stuff for my new job on Monday, I will not be going to Aldi. So, my other budget-friendly options are Dollar Tree, Save A Lot, Walmart, and Winn-Dixie. Winn-Dixie is not always budget-friendly, but my husband reminded me we have a rewards card there, so I may give it a try. The Dollar Tree I am not so convinced about their food options, and Save A Lot is usually good. At least they are all in the same city and within a mile of each other. So, if I have to go to more than one it will be convenient.

I hope everyone has an amazing weekend. Are you joining in my food budget challenge? Share what you are doing, and how it is going in the comments. I would love to hear about it. We have spent about $250 dollars on groceries for the past four weeks. We did go over a tiny bit this past week, I think by 8 dollars. That is at least half of what we were spending on groceries.

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Kidney Class Week #5

Welcome to week 5 of the AKF Kidney Education Class. This week I will be sharing slide #5 and discussing the information. This one is pretty self-explanatory and I don’t have a lot to add to it. There is tons of information about CKD on this blog, and you can see the previous 4 weeks of slides in the archives. I hope everyone is enjoying these, and please leave me questions in the comments, or you can always use the contact form to send me an email. I am an AKF Kidney Coach, and this is a volunteer position, and all of their slides are their property and are shared with the express permission to do so.

I was stage 3B to 4 when I was first diagnosed in 2017. With massive lifestyle changes, dietary changes, and getting rid of bad habits I am now hovering right around stage 2 or at stage 2. I have not been given a definitive reason as to why my left kidney failed, but I was determined to make it better. So, for me, for this slide, I would like people to know that it is possible for the kidneys to get better and I wish doctors would talk to people at stage 1 or 2 so lifestyle changes can be made early rather than later. I think a routine renal panel should be included as part of every yearly physical no matter how old someone is, especially with all of the over-processed foods or society consumes. There are 5 total stages of CKD, and you can read the slide below to see what they are. If you are at stage 3 you probably are showing subtle symptoms that may be easy to ignore or blame on something else.

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Walk With Me

What Is A Living Will and Do You Need One? Plus More!

Welcome to another Thinking on Thursday topic. As promised I said I would cover topics related to retiring and other Golden Years topics. First off let me state this is my opinion, but if you do some research you will see that my opinion is helped by a lot of legal experts. I think anyone over the age of 20 should have a Living Will. At the end of the post, I will do an update on my pantry and food budget challenge, so there will be a lot of pictures.

We can not discuss if you need a Living Will without a few definitions. First off what is a Living Will? I like to keep things simple, so to put it in a simple way it is a legal document filed with your doctor, family, and anyone else who needs it making it very clear what your wishes are for your medical care should you become terminally ill. What is the definition of a terminal illness? Again, in its simplest form when someone has a terminal illness there is no cure and will cause death. That is a pretty broad statement in my opinion and if you have CKD, like me, they will tell you there is no cure. Now, I think in a lot of states this would be broken down into how long until death is expected, etc. Be sure and follow the guidelines, and understand what a Living Will in your state means.

My husband and I will each be doing a Living Will. Something we should have probably done years ago. But, when you are young you don’t think about such things, like something awful can never ever happen to you.

Again, this is my opinion and my feelings. I have been a nurse for 35 years and I know there are certain things I do not want. For example, I do not want to be kept alive with no quality of life. Quality of Life is a debatable topic, but for me, if I can not do the things I enjoy how and when I want to, I have no quality of life. If I am exhausted all the time, can’t work, can’t exercise or even walk far, am being fed by a machine, am incontinent with someone needing to clean and change me, these are not quality of life for me. If these things were short-term, and by short-term I mean less than 3 months, then I would consider it being rehabilitative, not poor quality of life. Event hat is debatable to me if the expense to do so will be outrageous and put my family in a horrible position of trying to pay just to keep me alive. I have lived an awesome life and while I don’t want to die, I don’t fear death. I do fear no quality of life, however. Dialysis is something I am still on the fence about, especially since I don’t have to confront it yet. It is life-saving, obviously, but I would have to assess my quality of life.

These are the types of things you would need to consider when creating a Living Will and are only examples of myself since I am the best example I can give. A Living Will can be amended or rescinded at any time, so don’t feel like once one is created you can never change your mind, or ask for changes.

Even though creating a Living Will is not something fun to think about, or something that has even crossed your mind, it does take the burden off of loved ones who would be put in the position to have to decide these things should you be terminally ill.

You don’t even need a lawyer. Legal Zoom can assist you, and there may be others. Here in Florida, they provide a sample Living Will you can use, just fill in the areas that need filling in.

Consider the pros and cons talk to your family and then make an informed decision. My family is very aware of how I feel.

Update on the food budget/pantry challenge:

This week we are using up leftovers and a bunch of pantry food items. You will see the labels and ingredients for each item below. I am very disappointed to say that I will not be eating the Stove Top Stuffing as it has HFCS and a lot of sodium, added phosphorus and added sugars. I will eat homemade mashed potatoes instead. Keep reading to learn more.

Tuesday: We had for dinner Dave’s Killer muffins as egg and sausage sandwiches. I like Dave’s products. I like their 22 seed bread better, but this is what I purchased. I did have sausage, egg, and one slice of cheese. I had a large side salad with mine.

Wednesday: I had a board meeting and my husband was going to be late. So, from the pantry, my daughter wanted Campbell’s tomato soup. Unfortunately, I did not read the label until after I had eaten 1 cup. I didn’t even consider that soup would be so bad for me. This soup is full of sodium, added sugar, and I believe added phosphorus. I did not take pics of the label but you can look it up. I almost died when I put it into my food tracker and I had consumed 40 grams of carbs in a 1 cup serving of soup that was not even filling. Good grief! I did have a side salad with it.

Thursday: We had some turkey still leftover from Sunday. So. I put 2 ounces of turkey breast on a spinach and iceberg salad, with some sunflower seeds. Unfortunately, I did not read the label for the Publix salad dressing and much to my dismay it too has a lot of added sugars. I did look up their organic version and it was much better, though you will pay more for that healthier version. I had one Hawaiian roll, again leftover from Sunday, and holy moly look at the food label and ingredients for one tiny roll. That was just lunch, lol. For dinner, I am making some pan-fried organic chicken from my freezer, carrots from a can see the label it is about the only healthy thing I have featured this week other than the organic chicken, and I will have homemade mashed potatoes leftover. My husband and daughter will be having the Cracker Barrel White Cheddar Macaroni and Cheese. I was going to have that too but look at the label and the ingredients. No thank you!

This week has been an eye-opening week for me with my Pantry Challenge eating with CKD. The Dave’s bread, and the carrots, are the only two pantry items that are even acceptable. HFCS, food additives, preservatives, high-fat content, added sugar, high sodium, added phosphorus in the other items are probably not good for you if you have CKD. They are probably not even good for you if you don’t have CKD. If you do decide to eat any of the foods I mention at the very least eat only one portion or even half a portion. Always discuss food options with your doctor or dietitian, if you are even lucky enough to have a dietitian.

That is it for today. I hope you are all enjoying my budget/pantry food challenge. Let me know in the comments.

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Kidney Class: Week 4

Hello, again, and Happy Wednesday! Of all the things I will discuss in the AKF Kidney Class, this is the one thing that gets under my skin. I don’t wholly agree with the premise that the kidneys can not heal. Read the slide, it is a short one, and then read my thoughts below.

You see they repeatedly make the point that CKD can not be reversed and there is no cure, and they won’t get better. Why does that bother me? First off, when you take away someone’s hope for a possible recovery they will just give up and not try as hard as they may if they had some hope. Now, I don’t believe in false hope, either, but why does everything have to wait for dialysis and you probably won’t get better. There are cases of kidneys healing, not a lot, but they exist. It is rare, I will admit, but what did the people with healing kidneys do differently? Was it diet, lifestyle, exercise, risk management to prevent further injury to the kidneys? I see all of the time on Facebook a topic about the things that injure the kidneys and people just scoff at it, despite it being true. Then, I see whacked-out quick-fix schemes for the kidneys that people sign up for in droves. The truth is somewhere in all of that minutia. There is no quick fix to heal CKD. If it can be healed or improved, it is through hard work and dedication through education, advocacy, better food choices and I am talking about the hard stuff like giving up added sugar, an exercise regime that is safe and healthy for CKD, weight management, no smoking, no alcohol, no HFCS, more organic and affordable food options, make the food industry stop poisoning people, only taking medications that don’t harm the kidneys, and I could go on, but I won’t.

I have said this before, and I will say it a million more times if I need to, do not let anyone steal your hope. Talk to your doctor, and your health team, and insist they teach you, and you be willing to learn to make the changes they recommend that can lead to an improved CKD. Be an advocate for yourself, and for others to prevent CKD in future generations.

It is very true as we age, the kidneys, just like any other human body part naturally will have some decline, that doesn’t mean we have to be relegated to chronic illness and suffering.

Please leave your thoughts in the comments. I answer all legitimate questions and statements. I do not allow spam, so don’t bother.

I live and I thrive with CKD. So can you!

Disclaimer

I am an American Kidney Fund Coach. I have been given the OK to share their education slides on this blog. I give my thoughts, opinions, and experiences independent of their information. They in no way are saying my opinions are facts. Please, always research the information you read on the internet. There are good sources and bad sources of information.

Pantry Food Challenge With CKD and My Very Small Haul

Welcome to another Healthy tip on Tuesday! Today, my healthy tip, especially if you are doing a food pantry challenge, is to do an inventory of your pantry. We seriously have way more food than I even thought we did. We did a complete inventory yesterday. I am almost embarrassed to say, but I have purchased so many protein bars that I absolutely don’t love, but now I have to eat them. My husband will eat some, I hope. Protein bars are very expensive and I absolutely refuse to waste them. They are convenient for when I work my long 12 hour days, but I just don’t really care for them. From a CKD perspective please be careful. Some of these protein bars can have 30% of your RDA for phosphorus. I made a Google document for my whole pantry supply and each time we use something I will change the count. I was doing this last summer, but then the 12-hour shifts came and I got out of doing it. The point of a pantry challenge is to have no waste and to save money.

Last week I was able to save 57 dollars by shopping in my pantry. For me, my pantry is cupboards and a freezer. The fresh stuff of course I use up, but it isn’t shelf stable. That 57 dollars saved will go to dog training lessons for my crazy dog, or for me, whatever perspective you think about it. The budget is 21 dollars per person, per week. So, for a family of three, that is 63 dollars a week. It is for food items only. The real challenge is to see if shelf-stable foods can be both affordable and healthy choices for someone living with CKD. So far I have still been able to afford organic options, but that may not last once my existing inventory is gone. I do not generally shop for quick, easy, processed-type foods, either.

Today, I went to Walmart to get a very small food haul for this week. This should be all we need, but you know how that goes. Milk, Tampico, bag salad, pretzels, coffee creamer, and the lunch meat all came to a total of $19.56. So, that means for the rest of this week, which ends on Sunday we have $43.44. My son and his wife may be coming to visit Sunday, and we may get some pizza. This will probably come from this fund. I did not buy Organic milk because the price has gone up quite a bit, and I don’t drink it. Tampico is for my teenager. The bagged salad was actually 40 cents cheaper than the app said it was, woot woot! We did not technically need lunch meat, but my husband does not want to eat tuna every day, of which I have a ton, so I picked up some lunch meat.

Tonight, for dinner from my pantry I am using some pasta, chicken bullion cubes, chicken stock, a whole chicken, carrots, and onion. I am making homemade crockpot chicken noodle soup. Everything in this recipe is organic and already in my pantry.

To keep organic carrots fresh longer I peel and slice them up, and then I put them in a jar of water in the fridge. This maintains their crispness for at least two weeks. I had to chop the peppers and freeze them because they were going bad faster than we could eat them.

I cook the whole chicken all by itself, with just water, in the crockpot for six hours. Then it is fall off the bone tender. Throw that water away. I know it sounds like such a waste, and maybe it is. But, in that water is a lot of the phosphorus from the chicken. This method reduces the phosphorus in meat and I use it often. I then take the chicken apart and put the meat back in the crockpot with organic chicken broth that does not have added phos in the ingredients. I do add bullion cubes for flavor, along with Rosemary, Thyme, Organic, and my secret ingredient Paprika. If this is too salty for you use low sodium broth. I cook it for a few more hours until the carrots are soft. Then I add some pasta and cook for about 15 more minutes or until the pasta is done. I only used about 1 pound of chicken in the whole soup. It is hard to measure the protein this way, but you can kind of guess.

There will be enough of this for lunch tomorrow, and I didn’t use all of the chicken so that will be another meal this week, either for lunch or dinner. There are also still some homemade meatballs with sauce in the fridge. My husband will most likely finish those off.

Tomorrow will be the 3rd slide in the Kidney Class. So, be sure and come back to see what it is.

Tomorrow, I have a late meeting, so I might make homemade bread in the morning and we can have grilled cheese and tomato soup on homemade bread. Yum!

Please remember my kidney disease is not the same as anyone else. We are all different. What I eat you may not be able to eat. Proper portions are always the key to any specialized diet, and I am not on dialysis. If you have any questions, there is tons of information already on this blog about me and my kidney journey, or you can leave me a comment. If you would like to learn more about my Health Coaching services please send me an email to melissa@healthybuddymelissa.coach

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Who Likes Squats?

I would say most people do not like to do squats, but some people probably do. The other day I was reading an article on bone health and preventing Osteoporosis. With CKD you know how important bone and muscle health is. Squats were considered one of the best weight- bearing exercises you could do for bone health. I mean think about it, you are lifting your own weight from a seated to a standing position and then back to seated. The article stated that women in certain cultures who regularly sit on the floor have the best bone density in that study. This is because they have to get up and then down to the floor several times a day. I mean think of it this way, say you have an office job but you get up from your chair at least every hour and take 250 steps. In an 8 hour work-day, that means you would have done at least 8 squats as long as your chair is not high. Even if you have an active job, doing squats will improve your bone density.

Watch the video to learn how to properly do a squat. Start low and build up to more repetitions. Your buns and hamstrings probably will complain, especially at first, but your bones will thank you.

Now for a quick update on the pantry food challenge.

I looked up rolled oats that I used in my blueberry crisp and 1/2 of a cup contains 17 grams of protein, 66 grams of carbs, 11 grams of fiber, 523 mg of Phosphorus, 2 mg of Sodium, and 429 mg of Potassium. This makes oats a concerning food item for CKD. The recipe called for 3/4 of a cup of oats. Be sure and eat the blueberry crisp in moderation only. The homemade sloppy joe sauce was amazing! Compared to Manwich sloppy joe sauce in a can, it has much better nutrition for CKD, namely in sodium content and it contains HFCS. The frozen corn per 1/2 cup has 3 grams of protein, 3 mg of sodium, 213 mg of potassium, and 70 mg of phosphorus. Be sure and be mindful of portion sizes with the corn as well.

Today is an all-leftover dinner day. So, anything I have already cooked will be finished up today.

This weekend is the hardest for me, any weekend- because I work 12-hour shifts. On the first day I can manage a healthy meal, the second day I am too tired and with little sleep not much time to get something together. I may go ahead and prep a bunch of stuff today so I can eat healthy both days. Below are some pantry items I have thrown into my lunch bag in case I don’t get prepped for Sunday. We can eat at work for free, but I find the food generally upsets my stomach so I try not to. I have shown just the item and the labels.

The first item is for Poptarts. The list of ingredients is immense, but I forgot to take a picture. Then a bag of Cheez Its, Quest protein bar, a tun pouch, and Canola mayo I bought that Canola mayo through Misfits Market and I have not tried it yet. I think I will make tuna, and chicken salad so I have something for both days. The only real difference is that it has more Omega 3 than other mayos do and less saturated fat. The Quest protein bars I need to eat up. According to one website, one bar contains 10% of the RDA for phosphorus. I bought them and didn’t love them, but I refuse to waste them. They are so expensive. I have to eat three meals at work because I work 12- hour shifts. I will probably have my last serving of blueberry crisp before I leave for breakfast. I will also stick in a banana, and maybe some clementines. These are high in potassium so they will not work for everyone. That will avoid a fattening greasy breakfast there. If you work with CKD you know how hard it can be to stick to a diet and to get enough fluids. Fluids are an even bigger concern for me than food. As far as pantry meats go, you really can’t beat tuna. Try to buy the brand with the best ingredient list. I have tried organic tuna and I do not like it at all.

Have an awesome weekend and let me know how you plan for workdays with CKD.

Disclaimer

Kidney Class: Introduction

Hello, and Happy Humpday. Below you will see an image which is the first slide in the AKF Kidney Class presentation. If I was doing this in person with you, this is the very first slide you would see. I will upload a new slide every Wednesday. Each slide will have an explanation, plus links to other websites, personal experiences of my own, and some things to research on your own. Since Covid, I have not done an in-person class. The AKF has given me permission to do it this way to help more people in a safe way.

At this point I would introduce myself and tell you a little about me and why I became a Kidney Coach.

My name is Melissa. I am 52 years young, married, with two almost-grown children. In 2016 my left kidney failed and in 2017 I was officially diagnosed with CKD. I became a Kidney Coach because I found the information given to me by my healthcare team to be inadequate at best and I knew there had to be better information other than watching your sodium intake and waiting for Dialysis. The AKF kidney presentation helped me and I am hopeful it will help others along with my own experiences with CKD. I am a nurse by profession and helping others learn about their illness, as well as learn to better manage it, is what I have dedicated my whole life to. If you are not new to this blog then you know I am also a Health Coach. I am currently enrolled in Medical Billing and Coding certification courses to move away from bedside nursing into a more relaxed type of nursing.

You may leave comments or questions for each slide. As a matter of fact, I encourage you to engage with me and others. I do moderate all comments, and spam is not going to get through so there is no sense to waste your time. I will answer all comments and questions to the best of my ability. The words accompanying each slide are the AKF slide wording. They are not mine and it is part of the class.

The information from the AKF class is not medical advice, nor is it meant to replace seeing a medical doctor. It is meant to educate the public about kidney disease, and promote the prevention of kidney disease and its many complications. My comments are my experiences with the disease. All kidney patients are different and just because something helped me does not mean it will help you. However, I am hoping my experiences, and those of others will assist people to advocate for themselves with their health team to ask better questions, gather information, and make good sound decisions. If I find good relatable videos about the topic I will share them.

Let’s talk about Kidney Disease!