True Story!

Hello, and welcome to another Taste Test Tuesday! Wait, I thought this was a true story. Well, it is, sort of.

A few weeks ago, I think they came from Aldi’s, but I might have gotten them at Misfit’s Market, I bought these sweet Italian chicken sausages, from the brand True Story. Now, I have tried chicken sausages before, and no one in my family liked them, and honestly, they didn’t have a lot of flavors so there wasn’t much to love.

But, these sweet Italian chicken sausages from True Story were amazing! They look really skinny, and if you didn’t give them a chance you would be missing out. I was really impressed, and my husband even liked them and he is fussy about sausage. They are organic and with good ingredients. However, like any kind of sausage, they are still quite high in sodium and fat. But, they are still better than other sausages. We had them with spaghetti sauce, over pasta. I cooked them on the side just in case no one liked them. But, they were a hit. They are a little expensive too, but honestly worth it.

This is not a paid post, and if you follow here you know I try to do a Taste Test Tuesday every week. Since I have CKD I try to find organic, or preservative-free foods to try, as those are my preference. They have tons of other items too, so be sure and visit the True Story website where you can order them. I don’t think I have seen these in stores. I am almost positive I ordered them from Misfit’s Market and the price was reasonable. I would definitely buy these again.

I am using Itrackbytes now called the Healthi app and one link is 3 bytes.

You can see the ingredient list, and nutritional info, by clicking here.

Let me know in the comments if you have tried these, or if you will try them. What did you think of them?

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Meatless Meal #3

Hello, and welcome to another Humpday! I hope this Christmas week 2021 is seeing you healthy and merry! I had shared a couple of weeks ago that I was skeptical about getting the Covid booster shot. I got Moderna, and my daughter got Pfizer the first two shots. I listed why I was skeptical, but on a spur of the moment yesterday, I had to go to Walmart anyway so I decided to see if they could do them. They got us right in and we are both now boosted. I knew I was going to spike a high temp, I always do, my immune system is hyper-responsive apparently. But, I knew some of my friends who don’t usually get high temps did with the booster. So, I was prepared for it. It took about 8 hours but at bedtime, my temp was 103. With CKD you aren’t supposed to take Ibuprofen, and Tylenol is pretty useless against a fever that high. So, instead, I took a baby Aspirin and 2 Extra Strength Tylenol and went to bed. I kept water by my bedside for hydration, which is important with a fever. I woke up once to use the restroom and my temp was still 102 so it didn’t do much. I put a cool cloth in my armpits and went back to bed. This is an old trick we old nurses know. You can put them in the groin area as well and on the forehead. I still had a low-grade temp when I got up this morning, but it is now gone. I had little nausea and a lack of appetite for lunch and dinner yesterday. Interestingly I did not get a sore arm this time. All in all one day of feeling cruddy for extra protection against the scourge of society was worth it.

One of our Christmas week traditions is we drive around and look at Christmas lights. I hope my husband will still want to do this once our last child leaves the nest. We go out to dinner first, and if you have CKD like me, that is always a challenge. This year I am going to eat salad, a meat source, and veggie. I will steer away from potatoes and bread, I hope, lol.

If you were here last week then you know that I am trying to encourage my family to eat two meatless dinners a week. My husband is less than enthused, and my daughter is OK depending on what the nonmeat is. For example, she isn’t going to eat beans plain and simple. So, today I decided to do a meatless lunch. Yes, I am the only one that ate it, but oh well, hopefully, they will come around. I am trying to eat beans at least a few times a week. Lunch is a meal I can make and they can have it or make their own, so they had their own, lol.

My lunch consisted of beans on toast. This is something that a lot of people in England enjoy for breakfast. I always thought what a strange breakfast and for people to actually want it seemed strange to me.

My lunch consisted of 1/2 cup of pork and beans with a sprinkle of brown sugar, Dave’s 22 seed thinly sliced bread, 10 red grapes, 1 cutie mandarin, and a tablespoon of Cool Whip topping. I warmed the beans with the brown sugar then I kind of mashed most of them down like a refried bean consistency. I then spread some of the bean mixture onto the two slices of bread and put them together like a sandwich sliced in half. You can see I sampled it before I took the picture. I have to admit this was very good. I was totally surprised. The rest of the beans I just ate on the plate. I cut all the grapes in half and put the mandarin in the bowl. I sprinkled one sprinkle of salt on them and then the Cool Whip. There is nothing better than sweet and salty. It is a very light salty taste as it is just one shake of the shaker. The bread and cuties were both organic. The grapes are really not that good, probably because they are out of season, but I won’t waste them. This was very filling and should hold me until dinner. If it doesn’t I will have one of my favorite snacks salt and vinegar almonds. If you are a potato chip lover give them a try.

Nutrition info for the above meatless meal: Calories 351, total fat 5 grams, saturated fat 0.5 grams, sodium 641 mg, total carbs 65 grams, fiber 11 grams, net carbs 54 grams, protein 14 grams, vitamin a 10%, vitamin c 33%, calcium 18%, iron 17%

As you can see this is a higher sodium meal if you have CKD try and buy beans with no sodium added. Organic beans should be lower in sodium than non-organic varieties. Or, you could make your own from scratch. Beans and whole-grain slices of bread are higher in phosphorus, so if that is a concern for you be sure and take your phosphorus binders or consult with your doctor about eating these foods first.

I am going to try to avoid any more carbs for today. We will see how that goes. Some days are better than others. I am not Diabetic but I do have a goal to lose baby belly fat that I have been carrying around for many years. Reducing sugar and carbs is the best way to do that.

Let me know what you think. Do you do meatless meals to try to cut down on meat consumption and or your grocery bill? Maybe for better health or environmental reasons.

Disclaimer

Mediterranean Mashed Potatoes!

I am sticking with the Mediterranean alternatives to Thanksgiving sides. If you have CKD or any inflammatory disorder or are thinking of ways to prevent Dementia, the Mediterranean Diet may be the way to go. There are not tons of butter or heavy cream in these recipes. You will find one recipe to read, and some that are from Youtube. They kind of all have the same idea with a few variations. For the first one, I would not use Pine Nuts, as they are not the best option for CKD, but I would use Sunflower Seeds instead. I also would add a few more spices such as Paprika and Turmeric.

Now, if your family might not be feeling healthier dishes at Thanksgiving but it totally would benefit your health, just make smaller dishes of the two options. That way those that want the less healthy mashed potatoes can have them, and others can have the healthier version. Please note potatoes are very high in Potassium. If you have CKD limit your portion sizes or leech the potatoes prior to cooking them. This will help reduce the Potassium in the potatoes. I love potatoes and I eat them regularly. I do not have an issue with Potassium, though.

These are kind of short posts this week, as I have family coming to visit starting today.

Mediterranean Mashed Potatoes

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Thanksgiving Turkey Mediterannean Style!

Hello, and welcome to another Food on Friday topic. Since it is the month of November, and in the USA that means Thanksgiving, and Thanksgiving means turkey, and it is Dementia month on this blog. Well, you get the idea of today’s topic.

Studies show that following the MIND Diet, and or the Mediterannean Diet may help prevent Dementia. So, I thought I would try to find a video on how to make a Mediterannean style Thanksgiving turkey. Now, I am not sure my husband will go for this. He is responsible for cooking the turkey, not me. He enjoys it! I know it’s crazy! But, I can certainly put the idea in his head. I am not a huge lover of Greek yogurt, but I can half the amount and increase the Olive Oil, instead. I found some of the seasoning blend, mentioned in the video on Amazon. That is not an affiliate link. Turkey is very low-fat meat, especially if you eat only white meat, and avoid the skin. Watch the video below to learn how to make your own Mediterannean Thanksgiving Turkey. Turkey does contain Phosphorus, as do most meats, naturally. So, be mindful of your portion sizes if you have CKD and especially if you have issues with phosphates.

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Family Cookoff #3 Dollar Store Meal

Welcome to another Food on Friday topic. This week it was my turn to be the judge and pick the theme for our family cookoff challenge. I chose a dollar store meal. The Dollar Tree is not close to us, but we do have a Dollar General and Family Dollar right here in town. So, I gave them both the rules of one shopping at each store and spending only 10 dollars. I did not specify they could only use the stuff they bought so both of them used ingredients we already had at home to add to their meal.

First up, my daughter. She chose Dollar General for her store. Now, where we live our Dollar General does have a small fresh food section. She chose a bag salad mix, hot dogs, and hot dog buns. She did not put much thought into this, but I was happy she chose some fresh veggies. She chose the most expensive brand of hot dog buns, instead of the freshest, and these buns were not that good due to not being fresh. Hot dogs are not something I eat often, but they were quite delicious as she fried them in butter we had at home. Not the healthiest, but delicious. Since she knows I follow diet restrictions on a regular basis, she could have chosen a lower fat hot dog and less sodium. She used salad dressing we had at home and croutons we had. This was a very simple meal and only cost $8.65, but it could have been less if she bought a more affordable hot dog bun. While I was browsing the food, as she shopped, I noticed some really good deals if you are living on a very tight budget. They had single-serve frozen dinners for only 80 cents. I forget the brand, Michelina maybe, but if you really are in a squeeze these would be a good lunch option. They probably are not the healthiest but if it is all you can afford then that is what you need.

My husband got The Family Dollar by default, lol. Family Dollar does not offer any fresh food though they do have frozen veggies and fruit. I have bought these items in the past and had no problem with them. Unlike the Dollar Tree whose frozen veggies are sometimes not that great. My husband spent $9.65 and put a little more thought into his dish. He made a traditional Goulash-type dish using one pound of ground beef, 1 can of diced tomatoes, 1 can of Hunt’s spaghetti sauce, and 1 box of Rotini pasta. He used leftover salad from my daughter’s meal the night before, a plus there. He also used some cheese we had at home to add to the salad because he has to have it, but I tend to pick it out. He also used an onion that we already had on hand. His meal was actually very good, like really really good. It had great flavor and was well thought out. I do not typically use that brand of spaghetti sauce because I think it has high fructose corn syrup in it, but it won’t kill me. This meal was fast and easy to make and even someone who can’t really cook could make this. I do like the meat selections that the Family Dollar offers over Dollar General.

I have never found organic products at either of these stores. It does not match their price point as being a more affordable option, but it would be nice if organic items were more affordable for areas that only have these kinds of stores. Now, they may be there, and I just have not seen them. I do not grocery shop at these stores often. My family did not care for this challenge and complained profusely right up to the day to cook. They felt like this was not quality enough food for them, oh how spoiled we have become. Neither of them, obviously remember the days when we were living paycheck to paycheck and living on a very tight grocery budget and eating these very foods. After their meals were created they were both very surprised at how good their meals actually were. Food does not have to be organic or expensive to taste good. The whole debate about organic vs non-organic is not settled yet. I like organic better, but I don’t always get it. Be mindful of what you eat and do the best you can.

My husband obviously won this challenge. We finally decided on a prize. Each winner gets a 5 dollar scratch-off, and yes my daughter got 2 so far. Though, I think I got ripped off, lol. She won 8 dollars too! My husband will pick the next theme and it will be mother vs daughter and I don’t intend to lose this time.

This is meant to be good family fun or friends! It is a great way to get in the kitchen with your kids and get them thinking about cooking, meal prepping, shopping, budgets, etc. Try it and let me know what you do in the comments. Share your post if you have a blog.

Sorry, I always forget to take pictures when we do this. I will try to remember for the next one.

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Throwback Thursday: Why Obesity Was Rare In The 50’s

Hello, and Happy Thursday! I have had a crazy week and I feel like I have totally neglected my readers. I still have so much to discuss on the topic of Obesity, and the month is almost over. My newsletter was supposed to go out yesterday, but I will literally not home at all yesterday enough to do it. So, it will go out today.

I know people don’t like the topic of overweight, and obesity, and how much we really eat past what our bodies need. But, the truth is, for most people, if you are overweight you are consuming too much food, and not moving enough. That is just the facts. Stored fat is just unused energy. The body stores it like a savings account. You didn’t spend the energy, so you saved it.

I did another blog post a while back about how portion sizes have changed through the years. You can read it here. I have a whole section on portion distortion under the category section.

Another thing people really don’t want to discuss is how inactive we really are, compared to past times, and even as soon as the 80’s when technology really exploded. I think I want one of those old washing machines shown in the video. I don’t know as I would do all laundry that way, but what a simple way to burn some extra calories doing something I have to do anyway. I don’t know about scrubbing floors and rugs on my hands and knees though. That is a bit much, lol. Anyway, we move way too little, and sit way too much. Desk jobs, automation, and technology have made our lives so much easier that it is effecting us in negative ways. Be sure and watch the video of the young lady who only ate proper portions for the day. She is thin, but is used to eating way over standard portion sizes. She is funny, but you will get the point.

There are a couple of videos below to help you better understand on why we are storing so much energy, instead of using it up. I think you might be surprised. I was. If you would like to start being more active, check out my Walking Buddy Plan.

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Holy Fructosenomics!

OK, so I totally made that word up. But, I had already done a post last year titled What the Fructose! So, I had to come up with something. For the purposes of this post, because the topic is very complex, and there is a lot to it, I am going to make some key points I want you to know. There will be some other articles below, for you to read. If you are not used to reading medical research they might be kind of kwonky. I do a lot of research when I do these kinds of posts, and believe it or not there is not a lot of actual recent research on High Fructose Corn Syrup, you can probably guess why, ahem lobbyists. Now, with that said there is no evidence that High Fructose Corn Syrup actually causes obesity, but there is definitely a correlation. But, I found some other facts more interesting rather than if it makes you fat. I am not talking about Fructose found in fruit. I am talking about HFCS as an additive to almost everything you might eat that is processed.

  1. There is no good research that states HFCS makes you obese. However, there is very good evidence that it causes fatty liver disease, increases all types of bad fats in the body, can possibly cause CKD whoa what, causes High Blood Pressure, and wait for it causes Metabolic Dysregulation ie. Metabolic Syndrome, the one thing I told you you don’t want to have if you are overweight, or obese. So, maybe doctors have gotten this backwards all these years. It might not be Obesity that can cause Metabolic Syndrome, but rather Metabolic Syndrome causes Obesity. Woop there it is! Be sure and read the thousands of articles I will provide below.
  2. High Fructose Corn Syrup does not get broken down in the body like regular sugar. Our bodies, apparently, do not contain digestive enzymes that break HFCS down into a usable form of energy, and is rather sent to the liver to be stored as fat, and the liver tries to break it down. This makes perfect sense to me when you look at the issue of visceral, or abdominal fat being the main culprit of health and disease risk factors. If you are consuming too much HFCS then the liver can store, it will be stored as extra fat in the abdominal area, and around your organs. Insulin has no effects on HFCS.
  3. HFCS is much sweeter, and cheaper than regular table sugar. While it is true table sugar is half glucose and half fructose, the body has enzymes to break that down.
  4. HFCS is added to almost all processed foods. There are some that it isn’t but you have to read labels, and they are sneaky too. Be sure and read my other two posts on this topic.
  5. Some of my favorite products, yep calling them out, contain HFCS: Welch’s grape jelly, Heinz Catsup, Sweet Baby Ray’s BBQ Sauce, salad dressings, Jif Peanut Butter, sat it isn’t so! My family hates the ones with no HFCS because they are addicted to the sweetness, so I have to buy two types, and hope they will at least try to get used to the non HFCS brands. They are more expensive too.
  6. Big companies making a gazillion dollars using cheap sweetener that almost certainly is causing us humans damage.
  7. Limiting added sugars, and especially HFCS to only 25 grams per day, or less, will help you get rid of stubborn belly fat, not sit ups, not low carb, or whatever whacky diet is out there. You will also see your cholesterol and triglycerides go down. All of these will be future topics.

Trust me, I know how hard it is to read labels, plan meals that are healthy, avoid processed foods including eating out. I have a family. They love these types of foods, and I enjoy them too, in moderation, but it is a struggle that needs to be overcome for the health and wellbeing of my whole family.

The best thing you can do for your health, and the health of your family is to stop eating foods with HFCS, imo.

Disclaimer

https://pubmed.ncbi.nlm.nih.gov/31058204/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5747444/

https://www.reliasmedia.com/articles/64561-artificial-sweeteners-and-high-fructose-corn-syrup-effects-on-diabetes-and-weight

https://www.fda.gov/food/food-additives-petitions/high-fructose-corn-syrup-questions-and-answers

https://interestingengineering.com/high-fructose-corn-syrup-and-the-obesity-epidemic

https://www.healthline.com/nutrition/why-high-fructose-corn-syrup-is-bad?

https://www.healio.com/news/nephrology/20200512/soda-sweetened-with-highfructose-corn-syrup-may-reduce-renal-blood-flow-increase-ckd-risk

https://www.mashed.com/225668/the-untold-truth-of-high-fructose-corn-syrup/

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High Oxalate Food Swaps!

All this month I have been discussing Oxalates in relation to kidney stones, and the possibility it may effect CKD. I did not get in as many topics as I would have liked, but if you look in the archives there is some really good information for you. The foods with the very highest oxalates, are either exotic foods, or foods considered super foods and are popular with Vegans, and Influencers. The list below is not complete, but will give you an idea that you don’t have to completely give up really healthy foods to avoid oxalates.

Fruits: The top 10 highest oxalate fruits are:

  1. Elderberry 105 mg per cup
  2. Indian Gooseberry 5996 per 1/2 cup other varieties have 15 mg per 1/2 cup
  3. Guava 50 mg
  4. Prickly Pear 1/2 cup boiled has 261 mg
  5. Raspberry 1 cup 50 mg
  6. Rhubarb 1/2 cup 541 mg
  7. Star Fruit 235 mg
  8. Pomegranate 1 medium fruit 99 mg
  9. Orange 29 mg
  10. Kiwis 19 mg Some others in this range are olives, grapefruit and goji berries.

Fruits with lower oxalates include apples, grapes, blueberries, apricot, peaches and bananas. A note about Avocados they have 19 mg per avocado. That is probably moderate if you eat a lot of avocados.

Vegetables with highest oxalates:

  1. Beet Greens 1 cup 500 mg Beets and beetroot are also high at 80 and 76
  2. Edamame per 2.5 oz cooked has 22 mg
  3. Fresh Express Mesclun Salad Mix 1/3 cup has 35 mg
  4. Okra 1/2 cup 57 mg
  5. Purslane Leaves 1/2 cup 165 mg
  6. Spinach cooked 1/2 cup 755 mg Spinach raw 1 cup 656 mg
  7. Swiss Chard 1 cup 350-429 mg
  8. Yams 1/2 cup 40 mg
  9. Turnip 1/2 cup mashed 30 mg
  10. Carrots raw 1/2 carrot 15 mg

Potatoes are also very high, but I can’t find them on my app. Some veggies to be mindful of are bamboo shoots, cassava, cayenne peppers, collard greens, and mung beans. If you like to eat salad choose romaine or iceberg. Broccoli, bell peppers, onions, cauliflower, zucchini, and corn are all lower in oxalates.

Beans etc:

  1. Black beans up to 72 mg per 1/2 cup
  2. Cannellini beans 1/2 cup 79 mg
  3. Great Northern Beans 1/2 cup 67 mg
  4. Lentils dried and boiled 1 cup 39 mg
  5. Navy Beans 1/2 cup 76 mg
  6. Red chili beans 1/2 cup 33 mg
  7. Soybeans 1 cup 96 mg
  8. White beans 1/2 cup 62 mg

If you like to eat this type of food, and there is no doubt they are healthy food, split peas, green peas are your best best in regard to oxalates. Chickpeas in a can are safe, but dried and boiled are high.

Nuts and Seeds:

  1. Almonds 1 oz 122 mg or roasted 1/2 cup 272 mg
  2. Brazil nut 1/2 cup 128 mg
  3. Cashew 1 oz 49-75 mg
  4. Chia Seeds 1 oz 192 mg
  5. Hazelnut 1/2 cup 103-140 mg
  6. Peanuts are high depending on roasted 53-137 mg peanut butter 1tbsp 13 mg
  7. Sesame Seeds 1 tbsp 342 mg
  8. Soynuts 1/4 cup 392 mg
  9. Walnuts 7 nuts 31 mg
  10. Tahini 1 tbsp 16 mg

For this category pistachios and sunflower seeds win. Pumpkin seeds, hemp seeds, and macademia nuts are also lower oxalate choices.

Meat: Virtually all meat is oxalate free

Dairy, unless it has chocolate in it is very low in oxalates.

Baking Ingredients:

  1. Almond flour 2 tbsp 60 mg Almond meal has a ton
  2. Amaranth flour 1/4 cup 76 mg
  3. Barley flour 1/2 cup 42 mg
  4. Brown rice and Buckwheat flour per 1 cup about 60 mg
  5. Chickpea flour 1/2 cup 39 mg
  6. Cocoa powder 4 tsp 68 mg
  7. Cornmeal 1 cup 64 mg
  8. Potato flour 1/2 cup 89 mg
  9. Quinoa flour 1/2 cup 140 mg
  10. White bean flour 1/2 cup 141 mg

For this category white whole purpose flour, even gluten free varieties are the best options if you are sensitive to oxalates. Whole wheat, is also fairly low,

If you would like to learn about any others such as sweets, spices, cereals, etc, use the contact form at the end of this post to send me a message.

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Taste Test Tuesday: Family Cook Off Week 1

Last week I announced that my husband, daughter, and I were going to start a family cook off even each Monday. Yesterday, was our first cook off, and I was the judge. We need to come up with a prize, but we didn’t decide that yet.

So, for this week I got to pick the theme, and I picked a Fall Casserole. My daughter, who is 17 picked a Keto casserole, and my husband chose a classic. I forgot to take pictures, but below you can see the results of my judging. Next week my husband gets to pick the theme and be the judge. Even though my daughter decided she didn’t want to judge, just compete, she is going to pick themes every 3rd week. I am not sure how long we will keep this up, but we had fun doing it, and it is a great way to have some family fun!

I did a ton of meal prep last week, so now this week I can just relax a little for dinner. I don’t usually do large meal preps, but actually I found it quite rewarding. I now have 8 dinners prepped in the freezer and ready to go when I want them. I will post more on that in a future post.

Husband’s Meal: I don’t know the actual name of this casserole but I have seen versions of it on Pinterest. His ingredients were: tater tots, ground beef, cheddar cheese, Manwich, and Fritos. When he told me his choice I asked him if he could make his own Sloppy Joe sauce homemade, as he is a very good cook and I was pretty sure there would be High Fructose Corn Syrup in the Manwich. He opted not to do that, and took the easy way. I deducted points for that. Being he is a good cook, and knowing I do not care to eat the canned version I felt he was being unhealthy on purpose. He had good presentation, and this casserole was huge and will feed us for several days. So, from an economic perspective he gained some points. He also did not use a recipe. Again, he got some added points. It had really good flavor, but it was extremely dry. I suggested maybe less tater tots next time. His was also quite salty, most likely from the cheese and Manwich. There is no vegetables anywhere in this casserole.

Daughter’s Meal: She chose a Keto Chicken Fresca type recipe. I am not sure she realized it was Keto, because she doesn’t really care about Keto. So, I took away some points for not choosing a recipe that would be good for the whole family. She does not care for chicken, so she wanted to substitute for another meat. I already knew what my husband was making, so I suggested she not pick ground beef. So, she picked beef tips, or stew meat. She also didn’t want to make the homemade salsa, as she does not like fresh Cilantro, and I agree with her on that, as it tastes like dishwater to me. Her dish was very fast, and easy to make. The most time consuming part was sauteeing the meat slightly, with the chopped onions, prior to baking. Her ingredients were: beef tips, medium salsa, 1/2 of a chopped onion, a little cumin, chopped bell pepper, some of my homemade Basil herbed salt, and chili pepper flakes. Oh, and part skim Mozzarella cheese. The presentation of her dish was not great. She used way too much salsa, and it made the dish look very wet and sloppy. However, this dish had much better flavor, and it was tender and delicious. She was creative in her food pairings, and substitutes. It had great flavor without being salty.

The winner was my daughter. She put some thought into hers, and had a pretty well rounded dish. I would have preferred she added some rice, or something to it, to make it more of a balanced meal. My husband’s was dry, and hers was wet, but after taste testing was done, I just mixed them together and it was delicious!

Next week I will remember to take pictures.

From a CKD standpoint, the casserole with the fresh ingredients is always going to be best. Because I do the grocery shopping I was able to pick the products. There was nothing I could do to substitute Fritos, or Manwich, but I was able to buy grass fed organic beef, and organic salsa. I don’t think I remembered to buy organic cheese, but I did buy light cheese where I could. The Manwich and the Fritos are very high in Sodium, and as I stated the Manwich as High Fructose Corn Syrup in it. The Fritos might too, I didn’t check that. This did have a ton of protein in it, so I have to be mindful of serving sizes. I do not have an issue with Potassium, so the salsa is not an issue. As for phosphorus processed foods are going to have a lot of it, and the body absorbs 100 percent of it. That is why I prefer organic when possible, because it does not usually have phosphorus additives in it. Once in a while I find one, though, so always read the labels.

If you are living with a Chronic Disease, and you would like to help your family understand your food limits, try a family cook off. Let them learn how to cook for you, instead of you cooking for everyone else, and you. People learn by doing, and their perspective might change if they actually have to be in it.

Let me know what you think in the comments!

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Don’t Take My Chocolate!

Hello, and welcome to another Thinking on Thursday topic. Today, we are going to think about chocolate. I know controversial, right? But, for this month’s Health Challenge, I have been discussing Oxalates, and chocolate is very high in Oxalates. Well, sort of. Keep reading to learn more.

I have talked about chocolate before. Mostly in reference to chocolate being high in Phosphorus and Potassium. But, now I find out it is also high in Oxalates.

Yesterday, was National White Chocolate Day. I thought I always disliked white chocolate, but now I think I am in love. Why?

Strictly for the topic of Oxalates here are the differences in the types of chocolates, according to my Oxalates app:

  1. A serving size of 1.75 ounces of dark chocolate has 78 mg of Oxalates, and that is for 45-59% cocoa. It gets worse from there.
  2. The same serving size of milk chocolate has 39 mg of Oxalates. That is not horrible if you only eat that serving size.
  3. White chocolate and you get a more generous serving size of 2.5 ounces only has 3 mg of Oxalates. Oh yeah!

That is only for the chocolate. It does not include nuts, caramel, or peanut butter so be cautious.

As for the other concerns for chocolate, according to Davita 1 cup of chocolate chips contains at least 500 mg of Potassium, and at the very end of the spectrum 190 to 500 mg of Phosphorus. Thank goodness you wouldn’t eat all that at once, lol. Semi sweet chips are lower than milk chocolate chips. As for white chocolate, 1 cup of white chocolate chips contains 486 mg of Potassium, 299 mg of Phosphorus. So, while white chocolate is slightly better you do need to be mindful when you are eating these kinds of snack foods. One dietitian recommended that you limit your serving size of chocolate too a 100 calorie serving. Just for a more accurate visual of what 100 calories of chocolate would look like it would be 3 1/2 squares out of a whole bar of chocolate. That is not a lot of chocolate. But, if you can not live without chocolate at least there is an option. If you are on Dialysis please be sure and speak to your doctor before you consume chocolate. There is a video below for you to watch. I only watched the very first question because it pertained to chocolate. The rest of it was on other food topics related to CKD. She gives an interesting perspective on chocolate.

While researching this topic I found this website, that showed me what 100 calories of various snacks actually looks like. You might be surprised.

I did make a banana bar snack last week, and I put white chocolate chips in it with the idea of posting it today. Unfortunately I can not find where I put the recipe, and I am hoping I did not throw it away as it was super delicious and everyone loved it. I had worked out the stats per serving for Oxalates, Calories, Phosphorus. When I find it I will share it.

Do you love chocolate? Do you have CKD?

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