Start Of Week 9 Of The $63 Per Week Grocery Budget Challenge

Hello, and welcome to Friday. Have you joined the challenge, yet? Each week I spend 21 dollars per person, per week, on groceries. There are 3 in my home at this time, so that is 63 dollars per week. At first, it was a pantry challenge as well to see if I with CKD could still feel healthy eating pantry or shelf-stable type meals. That only took a few weeks to decide absolutely not. However, as the weeks have gone on I have found that we can still eat quite healthy on the small budget I created. We still have a few snacks for the week, and we still eat meat. It is a little trickier I will admit, but so far it is very easily doable. If you take out all of the junk we tend to eat, then you can afford the good stuff. I can’t afford organic, or grass-fed most weeks, but I can squeeze it in if it is on sale. If I could tolerate beans better, and my family would eat beans as an alternative to meat, that would be much better, but alas I am not the only person that eats in the house.

As you will see in the picture this week I focused on meat. I went to Save A Lot because they had the best prices on the meat. My husband likes those Ole low-carb wraps, I do too, actually, I just don’t eat them as much. They are quite expensive for only 8 wraps. I am going to see if I can find a recipe to make my own homemade low-carb wraps. They don’t even have to be low-carb as long as they are high fiber. There are some snacks in there too, for my daughter and husband. I tend to try to avoid snacking altogether. We still have apples and oranges on hand. My daughter likes those instant potatoes for her lunches. Drinks are one place that can suck up a lot of money. We have cut way back on the drinks, and just have water most of the time. Except for coffee and creamer, if you have been following along then you know coffee is no longer part of this budget. I tend to buy the larger packets of meat and then split them up into proper portion sizes before freezing them. Use your leftovers too! Don’t let your family waste them. I spent $2.50 at the Dollar Tree and picked up the lentils, and a 2 pound bag of rice. The lentils do not bother my stomach as much as beans, but my family won’t eat them. So, I will prep them and store them for me when I don’t want meat. I spent the full 63 dollars this week, and not a penny less.

This week my husband was away for dinners, again, but he will be back next week. So, my daughter and I had smaller meals and leftovers. I did some meal prep this week by air-frying almost a whole bag of potatoes. Now they are ready for any meal I want to use them in. Potatoes take forever to cook, but they are affordable and healthy. I have started a new plan as part of my weight loss journey to eat little or no carbs after lunch. I can not say I have adjusted to this yet, and it is still a work in process.

For dinners coming up we will be having: tonight baked pork chops and a veggie, Saturday ravioli with sauce, Sunday breakfast for dinner, Monday cornbread and ham. Now, they may not be in that order, and I haven’t thought past Monday. Since I am doing low carb for dinner I will either prepare the dinner meal for lunch, as my husband still works from home, or I will make it for dinner and save it for my lunch the next day and eat something else for dinner. So far it really only affects the ravioli dinner, and I don’t really care for them anyway.

I bought the ham steak on purpose because I knew I had two cornbread mixes in the cupboard that need to be used. Now, they do have HFCS which I generally avoid, but I bought the dumb things and I refuse to waste them, but I won’t buy them again. Gas is getting so high now, that we probably won’t be heading to Aldis again anytime soon unless I go after work, but even then it is still not that close to my new job and I really don’t want to shop after working all day. So, I will have to do with the stores that are closer to me.

Leave me a comment if you are giving this challenge a try and how you are doing with it.

Have a great weekend!

Living With CKD: Pantry/Food Budget Challenge Week 3

Hello, hello! I hope everyone had an awesome weekend! It is freezing here in Florida right now and my Buffalo Bills lost. So, I am kind of sad today. But, don’t worry it’s alright.

Today begins week 3 of the budget/pantry challenge for my family of 3 at home. The budget is 63 dollars per week, and I hope to do it all year and save lots of money for projects I want to do. Part of the goal is also to see if having CKD limits me from eating convenient or pantry-type meals. We ate a lot from our pantry last week, and then I thought why would I eat everything and then start buying? So, this week I took a different strategy. I planned on spending the whole 63 dollars to replenish some of the fresh stuff we had eaten, and other items that we like. Meat, especially organic meat is going to be our biggest expense. I did buy some cheaper fewer quality meats this week, but I will probably have eggs or a meatless night, instead on those nights. I only list what I eat for breakfast and lunch, and what we all eat for dinner.

I have come to the conclusion that it is just easier for me to eat at work on my 12 hour days. They let us eat for free and I will just have to pick the healthiest option. I only work two days a week, so it should be fine. Yesterday, my husband made the extra turkey from Thanksgiving, used up the rest of the fresh potatoes, and green beans from the pantry. My son and dil were here to enjoy the meal. They did well and did not purchase anything extra as I asked them not to do.

Today, I went to Aldis and Publix to get my 63 dollars worth of groceries. I honestly would just avoid Publix right now because prices are so high, but we had a coupon for a specific coffee that my husband wanted, and Aldis had no coffee creamer. Coffee and creamer are kind of like luxuries in this challenge because they are so expensive. We have one of those k-pod coffee makers, so it is even more. I spent $43.97 at Aldis and $20.06 at Publix. For a total of $64.06 which is obviously over budget, but I did not account for tax in the budget. The budget is for food items only. You can see everything I bought in the image below. I recorded all the new items on my inventory spreadsheet and deducted the things used over the weekend. We still have a good supply of food.

For breakfast, I had one of my Quest protein bars that I already have a ton of. I do not like these at all, but I bought them, so they must be eaten. For lunch, I had 1 ounce of corn chips, a tuna pouch with 1 tbsp of mayonnaise, onion, and tomatoes. Plus a dill pickle. For dinner, I am having leftover turkey breast, 4 ounces of mashed potatoes, 1/2 cup of green beans, and a side lettuce salad. Yes, I am doing low carb again. The mashed potatoes are homemade so no additives or preservatives.

That is it, for today. Come back throughout the week to see what else we had from the pantry. The pantry includes fresh, frozen, and canned or convenient meals. Let me know in the comments if you are trying either the budget challenge or the pantry challenge with CKD.

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what i eat in a day, Plant-based August 4, 2021

Hello, and welcome to Wellness Wednesday! Readers seem to like these kind of posts, so I thought maybe once, or twice a week I would do this type of topic.

First let me get this out of the way. Plant-Based is not Vegan. There is nothing wrong with eating a Vegan Diet, but it doesn’t work for me at this time. Plant-Based also does not mean that you eat no dairy at all, oil, fat, meat, etc. It simply means that at least one half to seventy five percent of your plate is plants. There are of course plant-based dairy products, I tend to really like Oat Milk, cheeses, and yogurts. I am also working towards Whole Food Plant Based, but again I am not quite there, at least not by blogger Nazi standards. People and their word issues. I also eat eggs on average once a week. I prefer organic cage free eggs.

Why have I chosen a plant-based way of eating? Well, if you actually read this blog then you know I have CKD, and my number one goal is to get back and maintain at least stage 2. One of the ways studies say you can improve kidney function is by losing weight. In the Fall of last year I started a low carb diet, not Keto, low carb. I stayed at or under 100 carbs per day. I was able to lose 15 pounds in a few months eating that way. However, it also meant I was consuming more protein, and fat than my body requires. This lead to my cholesterol going high, as well as my HDL, and LDL being backwards. Since going on a Statin is not something I wanted to do, they mess with kidney function, I decided to go very low fat to see if I could get it down. I did a one month very low fat, zero point food challenge and was able to get my cholesterol back to normal range. But, my HDL and LDL were still backwards. Most people with CKD will end up with some kind of Heart Disease. Obviously, that is also not a goal I wish to reach. So, for the last month, or so, I have been plant-based. I consume chicken, or fish only once or twice a week. If I decide I want milk, it is skim, and 4 ounces, and cheese is 1 ounce part skim or low fat. I may consume dairy once a week, or every other week. I also will add 1 tbsp of ground flaxseed to my smoothies, or certain foods to get Omega 3. But, I am concerned I might have an allergy to it, so I have to take note when I eat it so I can monitor for symptoms. When I eat a high meat based protein diet, I have issues with my gut. That is another reason to eat plant-based, to heal and restore my gut health.

Iron Deficient Anemia is a huge issue for people with CKD. For that reason I do take a B12 supplement on the days that I do not have any dairy, or meat. There is a very famous doctor that said it would take many years to deplete your B12 stores, but if you have CKD you know this either may not be entirely true, or don’t care to take the chance.

I am consuming a lot of potassium with this way of eating. But, I do not have issues with potassium. My labs are monitored every six months. I also realize plants have a lot more phosphorus than meat products, but again my phosphorus levels are fine. If you have any of these issues be sure and discuss with your doctor first before you make major changes to your diet. If you are a Diabetic be sure and stay within your Carb limits to keep your glucose under control. There are studies that are showing that higher fiber foods, even with higher carbs, may not spike blood sugar.

Ok, now that I got all that out of the way, what did I actually eat?

Breakfast: One banana and coffee. I do not generally eat breakfast, but I was particularly hungry today. I ate this before my treadmill workout. I do not count drinks in my daily calorie or nutrition count. Read why here.

Lunch: See the picture below. This is a ton of food! You can eat a lot of food on a plant-based diet, and trust me you won’t be hungry in an hour. I hardly ever snack, or even have cravings. On that plate is 2 red potatoes cooked in Instapot, 1 cup of shaved brussel sprouts, 1/2 of an onion, and 1/2 cup of canned pork and beans. I also sliced up a delicious tomato on the side. I cooked the onion and brussel sprouts in a pan on the stove with some vegetable broth. After they were soft but not mushy, I added the beans to the pan. I added about a tsp of brown sugar and squeezed in half a lemon. That is my favorite sauce type over top of baked potato or other veggies. The lemon and the brown sugar make a delicious salty and sweet sauce. I only really eat baked beans, pork and beans, or black beans. I buy them canned because they are convenient. Pork and beans are like 33 cents a can. I also add a tsp of Extra Virgin Olive Oil over my potato when it is on the plate. Why? It has certain health benefits, and I take my Vitamin D supplement with this meal and I need to the fat to absorb the Vitamin D properly.

For breakfast and lunch the nutrition info is as follows:

Calories: 626

Total Fat: 9 grams

Saturated Fat: 1.3 grams

Sodium: 450 mg

Total Carbs: 122 grams

Fiber: 19 grams

Net Carbs: 103 grams

Protein: 18 grams I generally eat right about 35 to 40 grams of protein per day.

Vitamin A: 30% of RDA

Vitamin C: 250% of RDA

Calcium: 20% of RDA

Iron: 26% of RDA

Potassium: 2,453 mg

Phosphorus: 267 mg

I obviously still have dinner to go. Dinner today is a little harder to break down the nutrients because we are having pasta salad. The way I make pasta salad is I cut up celery, onion, black olives, bell peppers, cucumber and any other veggies I may throw in. Then I cook the pasta, usually bowties, and throw it all together in the fridge. Then each person put as much Raspberry Vinaigrette and Italian dressing they want on their own serving. They can also add cheese if they wish. I don’t put cheese in mine. I probably will add tomatoes to mine. If I had frozen peas I would also add them, or fresh broccoli. This makes a huge amount of food and will most likely be for lunch as well tomorrow. I am going to say my serving of one cup will be about 450 calories, mostly from the pasta and however much Italian dressing I will add to mine.

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can food relieve stress?

What do you think? Some of you may consider comfort foods as a stress reliever. But, what does the Science say? First lets start with what is Serotonin and Dopamine. They chemical messengers that help regulate emotional well- being, among other things. Some foods are high in these chemical messengers and thereby can help relieve stress. If you read this blog often enough you may notice I focus on food a lot and how a better diet can help alleviate a lot of issues.

According to Healthline there are 18 foods that can help relieve stress. They are:

  1. Matcha Powder
  2. Swiss Chard
  3. Sweet Potatoes
  4. Kimchi
  5. Artichokes
  6. Organ Meats
  7. Eggs
  8. Shellfish
  9. Acerola Cherry Powder
  10. Fatty Fish
  11. Parsley
  12. Garlic
  13. Tahini
  14. Sunflower Seeds
  15. Broccoli
  16. Chickpeas
  17. Chamomile Tea
  18. Blueberries

How many of these awesome foods do you eat daily? Try including some of these, or all of them, into your daily diet and see if you notice a difference in your Stress levels. Notably, dark chocolate did not make the Healthline list, but it did make the video and other articles I have read. I had also read that Pistachios are also helpful, but they did not make this list, or the video I share below. The video list, and Healthline list are almost the same.

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Watch the second video to learn how one on one coaching can help you learn and deal with stress.

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my taco salad vs taco bell taco salad!

Welcome to Thinking on Thursday! As part of my bringing awareness to fast food vs home cooked foods series, today I am comparing my homemade taco salad to a Taco Bell Taco Salad. Now I took the nutrition information from Calorie King website. There were two different types of salads, one had 904 calories, so I chose the one with 760 calories to compare to mine.

First, let me tell you what is in my salad. I do measure and weigh most of my ingredients to get the most accurate nutrition info. It is probably not exact, but it is according to my Fitbit nutrition tracker. I cook my meat in water, not oil or butter. You can definitely make this even lighter by using part skim cheese, or no cheese at all, and light sour cream. You could also remove the hard taco shells which is 100 calories. But, in my opinion those 100 calories just make the salad so much better. In my taco salad is two Doritos hard taco shells, 1 cup of shredded Romaine lettuce, 4 oz ground turkey, 2 tbsp Daisy sour cream, 2 tbsp Members Mark medium salsa, 1 Campari tomato chopped, 6 black olives chopped, 1/4 cup of Member’s Mark shredded Mexican cheese blend. I did not count the carbs in the taco seasoning because we used a whole packet, but you can figure at least 2 or 3 carbs for that. You can make your own to bring the carb count down for that seasoning.

Nutrition for my Taco Salad:

Calories: 450, remove the cheese and it will be 340.

Fat: 25 grams, again you can make this much lighter

Total Carbs: 23 grams, plus 2 or 3 for seasoning. You could remove the shells and it would be about 11.

Protein: 26 grams

I didn’t calculate the sodium, but it has to be way better than the one I am comparing to.

Taco Bell Taco Salad:

Calories: 760

Fat: 39 grams

Carbs: 79 grams

Protein: 26 grams

Sodium: 1330 mg that is a whopping amount of sodium in one meal.

My taco salad version only takes a few minutes to make, less than 30 minutes for sure, and can be stored in the fridge for during the week. Prep your meat and add the other fixings as you go. If you buy a container that keeps food warm, or cold, you can easily take this to work or school and have a much healthier option where you know exactly what is in the food you are eating.

I will be doing a pizza comparison in the coming weeks. You might be amazed!

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Healthy tips on tuesday: the 1 ingredient diet

I thought it would be fun to talk about the varying and different diets that are promoted and marketed everyday. I read about the 1 Ingredient Diet just yesterday and I thought well that is strange. Then I saw one of my favorite chefs had a brand new cook book coming out on this topic. So, I watched the trailer and was still like that is strange.

After some more research it seems to me the 1 Ingredient Diet is really a Whole Food or Eat Real Food Diet. You eat real, whole food, not processed or convenient meals unless they are made following the 1 ingredient rule. No additives or preservatives either, except maybe salt, because salt is a one ingredient food item. At least I think most salt is. You would need to learn to read labels very carefully. It also means no fast food, or eating out. In other words fruit, veggies, eggs, meat if it has nothing added to it would all be considered one ingredients.

But, I am a but confused because even some processed foods, such as canned veggies or beans are not technically one ingredient if you read the can, but if you had to cook them yourself the ingredients are probably things you would need to add like water and salt. Water and salt are obviously one ingredient on their own. So would canned veggies and beans be OK? What about pasta? If you buy an organic or whole food pasta it may have more than one ingredient in it, but to make the pasta homemade you would need those same ingredients. I am thinking yes, as long as the ingredients can also be declared as a whole one ingredient. But, what about pizza? One of the posts I read said he splurged on pizza before he started the diet because he knew he wouldn’t be able to have it. But, can’t homemade pizza be made with whole 1 ingredient, ingredients? I think it can.

If you were to try this diet it would take some planning and thinking. You would also have to be determined to do it. There is a 30 Day 1 Ingredient Challenge, that I saw some that dated way back to 2012. So, this diet has been around for a while. I think if after 30 days you were able to stick to this diet you would be on your way to kicking the junk food diet.

There are a bunch of recipes on Youtube, and you can find a whole website dedicated to this topic. I like the banana ice cream recipe in the video below. At the end she sprinkles something unknown on the ice cream. I assume this is Cinnamon. Just make sure it is Cinnamon the one ingredient kind, and not Cinnamon Sugar. Or is that still one ingredient combined into 2? LOL!

Here is an article from Healthline that doesn’t call it the 1 Ingredient Diet per say, https://www.healthline.com/nutrition/21-reasons-to-eat-real-food Use the contact form under the video to learn more about my One on One Coaching Options.

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phosphorus and kidney disease!

Happy Thursday! Parts of Florida were hit with a heavy Tropical Storm over night, but we didn’t get much at all. This was not exactly what I was going to write about today, but when I found this video on Youtube I was so happy.

I have been talking about Phosphorus this week. I have done several posts in the past on this topic. Now, while she is talking about Phosphorus in relation to dialysis patients, my research shows that anyone with Kidney Disease should try to keep their daily intake between 800-900 mg per day. One said 1000 mg per day. If you want to preserve your kidney function and possibly avoid dialysis monitoring your Phosphorus intake can help. All kidney patients are different. For example I don’t have issues with Potassium, but I am starting to think Phosphorus may be an issue for me. Tracking Phosphorus intake can be complicated and don’t forget our bodies need Phosphorus to function properly. I am not sure I have mentioned this point before, but she mentioned it in the video. Phosphorus helps to control ATP in our bodies which in easy terns is what helps us use energy. My back yard is exactly 125 steps around. I walk at least 5 laps every hour, and 10-15 laps after meals. Not only is this great to help with weight loss, but it also helps my body use Phosphorus through ATP, giving my kidneys a break in having to remove it from the body. Also, if you par-boil meats it decreases the amount of Phosphorus in meats. Be sure and drain the meat before you eat it.

I only watched half of the video as the second half is all questions and answers. Message me if you would like to use my health coaching services to help you learn about controlling your kidney disease.

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Learn About G-bombs!

This post will combine a bunch of different topics into one. Yesterday, I shared that this week’s food challenge was for me to be completely meat-free. Why I decided on that challenge I did not explain. If you follow me you know I have CKD. Last week I was browsing through Twitter and one of the kidney organizations I follow was doing a survey on initiatives that various kidney patients would like to see them pursue in the new year. I also knew before that, that there was a huge push for a plant-based diet to be used to treat kidney disease. Some of the questions were geared around that topic. One of my biggest complaints with them using a plant-based diet to treat kidney disease, well actually two complaints, is 1- phosphorus in a plant-based diet is going to be very high levels according to research I have done, though it may not be well absorbed by the body, and 2- I feel like Anemia is a huge issue to consider for anyone on a plant-based diet, but could be dangerous for people with kidney disease. Those 2 reasons, plus the video below encouraged me to approach this topic in the form of a food challenge.

You also know, if you read this blog, that I am creating a Nutrition course for my high school child. The video below will be included in that course.

To begin I need to clarify some frustrating definitions.

What is plant-based? According to Harvard University a plant-based diet is: plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn’t mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources. Why does this frustrate me? For one thing, not everyone classifies it the same way. Some lump plant-based in with veganism. Plant-based simply means the majority of your daily food intake will come from plants. This could mean frozen, canned, etc, especially if you live in a food desert.

What is whole food plant-based? This is a much stricter version of a plant-based diet. Foods should be of the least processed possible and probably raw. In another words in its most natural form. Why is this frustrating? Again, because so many groups and organizations are lumping all of it together, and trust me people take this stuff personally. Let me be clear. If you live in a food desert or on a fixed income, this diet is going to be very hard to follow and or very expensive. A lot in this group are also putting veganism in there. Some of these do not consume any oil in any form as it is highly processed.

What is Vegetarian? Very similar to plant-based, matter of fact I would say almost exactly with the exception that again, organizations and other entities are trying to push the Veganism movement in here. I think that is why it is now called plant-based instead of Vegetarianism. I will be doing plant-based or Vegetarian with some dairy and some eggs. Why? Because of B12. It is the best way to get that vitamin. I have no desire to be Anemic, and yes I can and will take a multivitamin but as you may or may not know there is some evidence that suggests the body does not even absorb multivitamins and are a complete waste of money.

What is Vegan? Vegan’s eat no meat at all, or any product that is derived from meat. They do not buy leather, or any fashion and beauty products derived from or tested on animals. This is a very noble goal to have. It is also not the healthiest for humans. It is awesome for animals, but some studies suggest Vegans do not necessarily eat a healthy diet just because they are not consuming meat products. Next week I will focus on this as it pertains to kidney disease. Some will say Veganism is a political movement and a lot of them are kind of aggressive about their choices as it pertains to convincing others.

I am not saying any of these are better or worse. What I am saying is that without proper education of all the issues that go with kidney disease and the complexities of it, these types of diets will only confuse people. Since phosphorus is not on food labels and is very hard to track in food items, suggesting everyone should be plant-based is complicated. I don’t want B12 injections, so I will do what my body needs to keep Anemia away. If that means I eat small amounts of meat or meat products then that is what I will do.

Now, to the next confusing part of this post. The video below is not about kidney disease. But, it is about living a healthier life into our later years. She mentions G-Bombs in the video and that everyone should be eating them every day. Of course, I had to see what G-Bombs were. Why is this confusing and frustrating? Keep reading to find out.

G-bombs is an acronym for Greens, Berries, Onions, Mushrooms, Beans and Seeds. Great, right? Let’s check some more.

Greens- If you follow some groups, greens means leafy greens. Such as mustard greens, spinach, kale, parsley, romaine lettuce etc. Well, some of us don’t actually like a lot of those greens. You may be bummed even thinking you can not meet your greens’ needs. Greens encompass any food source that is green. Yes, it is true that leafy greens are exceptionally healthy, but so are lots of other greens such as iceberg lettuce, peas, green beans, limes, broccoli, and so many more. So, go ahead and eat your greens, all greens. But, what if you have CKD? If you have kidney disease these greens are typically very high in potassium. So, be sure to eat them in small to moderate amounts. Plus, keep in mind if you are taking Coumadin, or Warfarin greens can be very high in Vitamin K which can affect the effectiveness of your medication. These things just confuse people when they are not told accurate information.

Berries- This one completely made me laugh. Strawberries, blackberries and others are not berries. They are fruit, but not berries. However, bananas, avocados, pumpkins, tomatoes, watermelon, and kiwis are. LOL, so eat your berries. I am pretty sure when they said berries in the video, as a matter of fact, I think she said strawberries, blueberries, blackberries, etc. Now, mind you those fruits are still very good for you but are not berries. Blueberries might be. Again, confusing to consumers of this information.

Onions- Alright I will give them this one. I don’t think there is any way to confuse onions.

Mushrooms- Mushrooms are actually very healthy and a decent protein source for anyone not eating meat. However, I don’t care for fresh mushrooms so I only eat canned or jarred. Plus mushrooms, again are very high in their phosphorus content and should be eaten mindfully if you have kidney disease. Canned or jarred may be less in phosphorus due to processing, but there is no definitive test I can find to that. They are very low in calories too.

Beans- This is my least favorite food to eat. Legumes would fall under this too, but peas are the only ones I like. I can eat small amounts of beans and that is not bad because beans, except green beans are high in potassium and phosphorus. They would need to be eaten with care if you have kidney disease. I only eat 1/4 cup at a time. They are a good source of protein but there is debate about how much of that protein is actually usable by the body.

Seeds- This is another very confusing category. You are probably eating way more seeds than you ever knew. You are probably thinking flax seeds, chia seeds and sunflower seeds. While those are seeds, again, if you have kidney disease these can be very high in phosphorus and I consume in small amounts only. Nuts can also be included according to the video, again, phosphorus is an issue. Read about seeds, here.

When you put all of this info together you can see how I, someone with kidney disease is frustrated with these kinds of recommendations. I don’t think there are enough studies showing it is safe for all aspects of kidney disease. Yes, I put all of that on my survey. Now, with all of that said, anytime you can eat a healthier diet with less processed foods and more whole foods it is obviously going to be better.

Now, for what I ate today. I made an avocado dressing to put on a baked potato and carrots for lunch. I typically don’t eat breakfast, but I did have a slice of leftover pizza. Dinner will be broccoli, sauteed mushrooms and onions and two eggs. I am not hungry and seem to be satisfied enough. I did go slightly over my carbs limit. I use Myhealthykidney, an app on my phone, and or Eat This Much website to try and figure out how much phosphorus I am consuming. Contact me to learn about my Health Coaching plans.

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rosemary challenge!

Did you take the Turmeric challenge last month? I really like Turmeric and will continue to include it in my cooking recipes. I did not put it in any drinks, though people do find that pleasing. I like more of a sweet taste to drinks than spicy. For the month of November I will be sharing recipes that include Rosemary. Some people like it in a tea. Below you will see a video about benefits of Rosemary Tea. The benefits are not just for tea. Rosemary is a powerful antioxidant whether you eat it or drink it. Since I have CKD I had to be sure it was a safe spice for kidneys. It is. However, be careful if you take anticoagulants because rosemary has an anticoagulant effect. Of course, there is never doses with spices as to how much is too much, so use modestly. I find I can only tolerate it in small amounts as it is a very strong spice. Use it in replacement of salt to help bring down sodium intake.

The point of these spice and or herb challenges is to help decrease sodium intake and to broaden my taste buds. I have never even tried Rosemary before yesterday when I cooked mushrooms, onions and bell peppers with Rosemary. They were delicious and everyone loved them at dinner.

Will you join the challenge and try to incorporate Rosemary in as many recipes as possible in the month of November? Share in the comments your favorite recipes or if you just don’t care for Rosemary.

If you have been following along with the food menu challenges, then you know we were supposed to have lasagna, yesterday. My son and his wife came to visit and he doesn’t care for lasagna. So, instead we had meatless rigatoni casserole which is easier to make anyhow. Since I am low carb I made the mushrooms, onions and bell peppers to eat with a 1/2 cup of the rigatoni casserole. It was delicious and there was no mushroom mixture left. I sent the leftovers home with them, and kept just a small container for me to take to work tomorrow for my dinner meal. Today, will be turkey burgers and chips. I will have a side salad with mine, rather than chips.

Contact me for a free meet and greet to learn about my Health Coaching services.

Some topics coming up this week: portion distortion ice cream, g-bombs, Coronavirus and the holidays, first rosemary recipe

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Turmeric Challenge!

I read a lot of blogs, and I have noticed people seem to like challenges. I did a Plank Challenge in December of last year. I am doing a Walking Challenge for this year. I have not updated that in a while, but I am consistently hitting the goal of 10,000 steps every single day. I post an update soon. You can still join that challenge, too.

One of the things I have noticed about myself and my family is that we don’t really have a wide palate of taste buds. What I mean by that is we love Garlic, Onion, and Salt. I have recently added Basil and lots of Lemon to our culinary cooking. But, I wanted to challenge us even more, especially my teenage daughter who I am creating a Nutrition course for High School credit, and is a very pick eater. Plus we can cut down on sodium intake if we learn to use more herbs in our cooking. One of the things I have been reading a lot about is Turmeric, and how it has anti-inflammatory properties. I am not going to take them in pill form or anything, as with all Herbs, and chronic diseases, they are not tested for efficacy or side effects. You can read about the ways Turmeric has been proven to work, here. If you have CKD then you know Inflammation can be a huge problem in managing the disease. So, for the rest of October, the challenge is to cook with Turmeric. Now, for my family it will be the dinner meal that I add Turmeric to. But, for me I may try to sprinkle some in my soup or on my salad. Some people drink it in tea, or smoothies. I may try it in a smoothie, but I probably won’t mess with my tea. I did find some organic Turmeric at a decent price at Trader Joe’s. If you can not find organic do the best you can. Next month we will try another herb. There are so many to choose from.

Join me in this challenge to use Turmeric for cooking for the rest of October. Let me know in the comments you are joining in and how the challenge went for you. I will update at the end of the month whether we liked it or not. If we hate it, it might not last long, lol. If you already cook with Turmeric let me know in the comments your favorite use for it.

I will be posting another challenge Thursday, to help my daughter learn to appreciate how lucky we are to afford healthy food, and have access to it. Be sure and come back to learn about that one.

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