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.


Living With CKD Pantry Challenge What We Ate 1/12-1/13

Hello, and happy Thursday. The weekend is coming and that means I will be at work. The hardest time for my family to follow the food budget is the weekends when I work. Last week I purchased lots of extra stuff for them to be able to prepare quick dishes.

The purpose of the Pantry Challenge is twofold. 1, How long can we eat out of our pantry before I need to buy more food? We have a lot of food stored up, so I assume quite a while. For us, the pantry is anything in the pantry, freezer, and anything fresh we may have on hand. The fresh stuff is already getting low. 2. Can you eat out of your pantry and be relatively healthy with CKD? I am not encouraged at all that this is gonna be true. Organic is so expensive, and we are also doing a food budget challenge. So, I am not completely optimistic.

The budget is 21 dollars per person per week. There are 3 of us, so that is 63 dollars a week. The week runs from Monday to Sunday. So far I only had to buy some flour. But, I am sure we will need creamer and milk soon. We may have to find a more affordable way to flavor our coffee.

Yesterday was a lot of fresh food use up, and leftovers. Breakfast and lunch are only what I ate, as we rarely all eat the same thing for those meals.


Breakfast: coffee with creamer

Lunch: I was out and unprepared to be hungry. I had to run into the Dollar Tree so I got a very small chocolate bar 2 squares with caramel and a Slim Jim. I made homemade blueberry crisp when I got home. From my pantry, I used old-fashioned oats, fresh blueberries, cool whip from the freezer, brown sugar, cinnamon, and lemon. This was very good and will be a breakfast or snack. Though this day I had it for lunch. According to my food tracker, 3 ounces is 152 calories, this has 2 grams of protein. From a CKD perspective, the candy and Slim Jim are going to be high in fat, phosphorus, and sodium. The rolled oats also will have phosphorus and probably sodium. I forgot to take pictures yesterday, but you could check your labels in your pantry. I still have tons of rolled oats left and I don’t like traditional oatmeal, so I have to figure out what to do with them.

Dinner: 2.5 ounces of the leftover pork loin from Wednesday. Then I used potatoes I had on hand and made Twice Baked Potato Casserole, and served it with sliced cucumbers on the side. From a CKD perspective, this is not awful. If you have issues with potassium the potatoes could be leached prior to cooking. The recipe I used is here I did not use the full amount of butter and did not have whole milk on hand. I never have whole milk. But, I used a half cup of Flax Milk, and a 1/2 cup of Half and Half instead. Both are organic and don’t have all of the preservatives and additives. You could also use light cheese, but I didn’t have any, but my cheese was organic. Light sour cream could also be used. If you don’t want bacon in it, just make some for the side for those that do. According to my food tracker, 6 ounces of the casserole is 323 calories. The pork was only 61 calories and the cucumber 6 calories. You can see how protein can add up quickly. The casserole alone has 10 grams of protein and the pork has 10 grams. The casserole may not be exact because I had to choose from options on the tracker, rather than putting in individual ingredients one by one.

My new food tracker app does not tell me all of the other nutrients, but the one I was using appears to have killed my phone. I will have to switch again. This was not a great day for lunch and better planning could have resolved that.


Dinner has not been prepared yet but has been planned.

Breakfast: I had one tiny square of my breakfast casserole leftover. I had that with an iced coffee.

Lunch: Green salad with 2 ounces of organic turkey breast lunch meat. I got this in one of my Misfits Market boxes and it was still good so I just chopped it and added it to the salad. I added a tablespoon of sweet corn and a tablespoon of sunflower seeds from the pantry. Salad dressing is where you have to be very careful. I added a tablespoon of Country French salad dressing with some croutons. This whole lunch was only 274 calories and from a CKD perspective good. I don’t have issues with potassium, so the greens are OK for me. The sodium in the salad dressing is controlled by portion size.

Dinner: I was going to make homemade hamburger buns to go with the homemade sloppy joe sauce, but I have mini-sub rolls still available. So, we will use those up instead. I will be following this recipe for the sloppy joe sauce. I don’t have tomato paste on hand, so I won’t add it. I don’t think it will matter that much. Everything else I have on hand from the pantry stock. We use organic grass-fed ground beef in the lowest fat amount that I can find. Buy low sodium options when you can, especially of bread. Bread is one of the easiest ways to get too much sodium in your diet with CKD. Use ground turkey for even less fat. I do have ground turkey in the freezer, but the ground beef is already out and ready. Watching your carbs? Use low sugar ingredients, or sugar-free. Watch for ingredients on pantry items that have phos in the ingredient list. That means they have added phosphorus. Using organic will almost always alleviate having added phosphorus in the ingredients. The only two ingredients that I have on hand that are not organic for this recipe are butter and ketchup. According to the recipe, this has 226 calories but does not state the serving size. According to my tracker app, 1 cup of homemade sloppy joe sauce with ground beef has 264 calories. You can parboil your ground beef to reduce phosphorus before finishing it up with the other ingredients. Frozen corn will be the vegetable side.

From a CKD perspective, this is more of a whole food type of way of eating with limited pantry supplies. What makes an item shelf stable? It has to be able to stay fresh on the shelf for 3 to 6 months, or longer. Like I said, I am not convinced pantry eating is going to be a healthy way to eat for CKD. Or if it is, it will not be economical.

These posts take a long time, so show me some love!


Living With CKD Pantry Food Challenge

So, if you read my post yesterday then you know I have two challenges for the whole year in 2022. The budget challenge is to save extra money, and you know what my phone died last night and I had to get a new one. So, isn’t that interesting!

Anyway, I will try to post most days what I ate from my pantry in our meal plan for the week. The days that I can’t get on, will all be posted on Monday. The week runs from Monday to Sunday. I will give generals for breakfast because we all eat something different. So, mostly I will share what I ate for those two meals.

So, for the budget challenge for this week, I have 63 dollars per week to spend. I figured I pretty much had everything I need for the week but then I decided to make my own hamburger buns for some sloppy joes. I don’t have enough flour. So, tomorrow I will be picking up some all-purpose flour from Walmart. Their 5-pound bag of Organic All-Purpose Flour is $3.98. This means for the week ending 1/16/2022 I have a remaining balance of $59.02. I could have gotten a cheaper bag, and at some point in this challenge I may have to, but as long as I can get organic I will. This is the perfect time of year to make my own bread because it is cool outside. I think I shared what I ate yesterday if not submarine sandwiches and the only thing from the pantry was condiments and pretzels. We already had the sub rolls and lunch meat on hand. I ate organic turkey breast from Misfits Market. It is delicious but not cheap.

Today, this is what I have and or will eat.

Breakfast: egg casserole. This was leftover from last week and needed to be eaten up.

Lunch: Fresh green salad. I had all of the supplies on hand. From my pantry, I used croutons that need to be used up, salad dressing, and we had some Star Wars chicken nuggets in the freezer. Freezer items count as pantry items in this challenge. You can see the food labels below. These are not the healthiest for someone with CKD so be sure and eat only a portion which is 4 nuggets. I just break them up and put them on my salad.

Note: With the egg casserole that has cheese in it, and the chicken nuggets I am already at my protein limit that I like to be at for the day. So, my meat portion for dinner will have to be even less. Plus, the nuggets were quite high in sodium.

Dinner: Pork loin chops from my freezer, canned organic green beans, and I think I will make some red potatoes in the air fryer. I do not love my air fryer at all, but I think I am finally getting the hang of it and learning to at least like it. My Instapot and my Crockpot both died in 2021 and I have not replaced them yet. All of the food items for this dinner we already had on hand. I don’t have the label for the pork loin. I bought it at Sam’s in a huge log and then we cut it into serving-size pork chops. I can get at least 5 meals out of this one large loin. Extra-lean pork loin is OK for CKD in 3 to 4 ounce serving size. If Phosphorus is a concern for you, you can parboil it for about 5 minutes to decrease the phosphorus in the meat. Potatoes are high in potassium, so soak or parboil them as well prior to putting them in the air fryer. From my spice cabinet, I can add Rosemary, and Paprika to add tons of flavor to the potatoes. If salt and pepper are all you have, then use them, just be light on the salt shaker. I do encourage you to build up your spice cabinet. They add tons of flavor without added salt, most of the time, read the labels.

That’s it for today. Have a great day! Leave me your thoughts in the comments. Note the expiration date on the organic green beans. Not all organic foods go to waste faster. Please remember all CKD patients are different. If your doctor has told you not to eat any of the foods I share then don’t eat them.


Health Buddy Updates and A Survey!

Hello, and welcome back to all of my marvelous readers. Since it is the month of December, it is time for me to reflect on the growth of this blog, and the direction I would like this blog to go in. So, today’s post will have some updates, and a survey that is completely anonymous but will help me to steer my goals and marketing for 2022. This one is just a simple fill-in with your own words type of answer. I will be doing these surveys frequently, at least through the end of January. I already have a good idea of what I am thinking but feedback helps.

If you would please click here and take my survey. It is free and I won’t spam you. It is a Mailchimp survey and it may sign you up for my newsletter, but I am moving away from Mailchimp’s newsletter option. I really don’t care for it and I don’t get the results I want. I think getting more followers here that receive each new post is way more effective. Be sure to sign up to follow this blog and never miss anything I say, lol.

So, as I spend some time reflecting on 2021 I didn’t get my coaching business as ramped up as I would have liked to. A lot of this has to do with marketing, and personal changes in my life that sucked up a lot of time and stress to deal with. I did get some good leads with probable customers, but that is not paying customers. Of course, I would like to have at least one paying customer, lol. I think my prices are very reasonable, and I am flexible, so there are other issues at play. Traditional ways of marketing oneself are not my cup of tea, and I am not a salesman at heart. However, I do think there are some things I can do to help myself out.

Remember, right now I am a Health Coach, with a background in nursing. I work as an Independent Contractor at this time, with me being my only employee.

I need to focus more on creating good coaching plans and advertising those, instead of worrying about just blog content with plans immersed in them. I truly love to teach and if you read here often you know I have homeschooled both of my children to graduation, well the last one is almost done. I need to focus on that more, helping others learn about Health and Wellness and improving it. While I do not have the capability to do big long videos, nor am I sure I want to, I am going to do some voice-over videos for my Kidney Coach slides. AKF gave me the OK to add Kidney Coach items to this blog to reach more people, especially with Covid and social distancing. So be sure and watch for those. Outside of the Kidney Coach voice-overs, I may try to do some short cooking, meal prep, budgeting, goal setting, etc type voice-over videos. Every month I will share a Health Challenge idea. For December it is to do weight lifting 3 days a week. For January, I think I am going to focus on a no-spend budget challenge month. I will announce it soon.

I have already changed the color theme and my logo.

Read 10 interesting things about me. If you or someone you know would like to learn more about my Health Coaching service, please use the contact form at the end of this post to send me an email.

I have decided, at this time I do not want to do affiliate marketing, but if businesses reach out to me to request a review I will consider each request. I do not care to promote items, companies, businesses, products, etc without even trying them myself first. That just makes no sense to me.


Walk With Me!

What Is Dementia?

Welcome to Dementia Awareness month, here on this blog! All month I will discuss topics related to Dementia and some other stuff mixed in.

I forgot to share yesterday the results of my mission to try and lose 10 pounds in the month of October. This was a challenge between my husband and myself. I lost 7 pounds, so I missed the mark, but I am still pleased with that. My husband actually gained a pound mostly due to a foot injury and inability to exercise. I think it is important to learn that if you can’t be active you most likely need to reduce your calorie intake to maintain and definitely lose weight.

My Health Challenge for the month of November will be to maintain that 7 pounds I lost. Of course, if I lose more I would be even happier. The holidays make it extremely difficult to lose or maintain weight loss. But, lucky for me this is the cooler time of year here in Florida, and that increases my activity substantially. I hate the Summer months as far as exercise goes. Did you join the challenge? Did you lose weight in October? Share in the comments if you wish.

So, we can’t talk about Dementia until we define it. Below you will find 2 videos. I really like the first one. She talks in a slow manner and explains it in a simple way. I have not watched the second longer one yet, but I will soon. At the very least watch the first one to familiarize yourself with Dementia.


Sign up for my Mailchimp newsletter!

Success! You're on the list.

Memory Care Monday: Churlish!

Welcome to another Memory Care Monday post! Just a bit of housekeeping before I get to the word of the week.

Today is the first day of my November topic, Dementia. But, last month the topic was Obesity. I have been seeing some chatter about obesity being the main reason people were dying from Covid. You can’t really just go by what people say, though. This morning I read an article on Politico, and apparently, if you are Obese it does greatly increase your chance of dying from Covid. The article focused on how other countries, besides the USA, were taking this topic seriously and attempting to help their people eat better food options, and increase exercise. You can read the full article here.

Even though the Dementia topic is only for the month of November, I will continue the word of the week until all of the words have been shared. There are 100. Watch for some fun free printables for my newsletter subscribers that will help you remember and study the words as the list gets longer.

Churlish is the 12th word on the list. You can find the previous words in the archives.

I could tell you what churlish means, but I think you will have more fun watching the cute video below and then looking up the meaning. If you want to play along you can keep an online journal, or pen and paper, of all the words on the list. Look up the meaning, and use it in a sentence. Test yourself weekly to see how much you remember. If you don’t remember much, study first. A few other things you can do are find a synonym for the word, an antonym, write it into a joke, and write out the word and the meaning at least ten times while saying it out loud.

I will be trying to get the first printable done tomorrow, for my Wednesday newsletter. Otherwise, it will go out in a special newsletter. If you would like to work with me to learn ways to help your memory, use the contact form at the end of the post to send me an email. Exercise is a very important way to help improve memory. Learn about my Walking Buddy Plan.

Sign up for my Mailchimp newsletter!

Success! You're on the list.

Memory Care: Chromosome

Hello, and welcome back to another Memory Care Monday post. When I first started this blog, at the end of 2018, my most popular posts were these learn a new word a week posts. I don’t recall why I stopped doing them, but I got to #10 out of 100 on the list. Since I am over 50 and have been discussing Memory Care especially in relation to diet, I thought I would start these again.

It’s really easy to follow along. The goal is to learn the definition of a new word each week and then retain it, along with the other words that came before it. You can find the other words on the list under the memory care section of this blog. You can keep track any way you want. A note app on your phone, Google docs, handwritten in a journal, however, you wish to do so. Check out the cool journal below. Find a way to test yourself, and a day to do it on. There are several ways to memorize things. Writing them out several times, saying it out loud as you read it, making a song, etc.

This week’s word is Chromosome. There is even a cool video below to go with it. I am not going to tell you the definition per se. It is your job to find the word, define it, write it in a sentence if you want, find synonyms and antonyms, etc. Whatever will help you to remember it. Make a game of it, like Memory, and have someone play it with you. Keep track of the score, and whoever wins gets a pre-agreed prize, like coffee or something. All you would need is some blank recipe cards and a pen. I think I might do this, lol, it sounds fun.

If you would like to use my coaching services to help keep your memory fresh, or make it better, use the contact form below to message me for details. One way to improve Memory is to increase your physical activity. Check out my Walking Buddy Plan!


Sign up for my Mailchimp newsletter!

Success! You're on the list.

day 7: Low Fat macaroni and cheese

Hello to all of my happy readers! Today is day 7 of my Zero Points Food Challenge, which is sort of based off of the WW Zero Point Food List. You can read the rules for my challenge, here. I do my meal plans monthly, but I have had to change this month around a bit to accommodate the challenge. I have had no red meat at all in 7 days, and honestly I am OK with that since with CKD I don’t eat much red meat anyways. Where I live it is hard to get low fat cheese, except Mozzarella, but I was able to go to Publix and find some Low Fat Cheddar cheese. You may see affiliate links in this post.

Today was a weird day of eating for me, so far. I was starving when I got up but didn’t really have time to eat anything. So, it was just coffee, but by lunch it was so hot and humid I didn’t feel like salad, or cooking, lol. See below to see what I have, and will eat today. You can see images of the items below. If you have a website and you need a sponsor, check this out.

Breakfast: Just coffee with my Premier Protein creamer. I do not count drinks in my nutrition info.

Lunch: I just wanted something light and I wanted to try the Cabot cheese that I was going to use in my mac n cheese tonight. My husband also needs a low fat diet, though he hates it, but this cheese has a really good flavor. The texture is off a little probably bc of low fat, but I think the half and half will make it creamy. I also had the Good and Gather bitesize Everything Crackers. I was very surprised at how awesome these are. I had one ounce of the cheese, 7 crackers so it fit the 3 grams or less of fat per serving, and then I made 2 cups of air popped popcorn topped with 1/2 tbsp of the Land O Lakes whipped butter.

Dinner: Will be Butterball Turkey Cutlets, 3 ounces for me. I do not use oil, or any fats to cook right now. 1/2 cup or 1 cup of green beans. For the macaroni and cheese I will be making a whole box of elbow macaroni which is 8 servings, add 7 ounces of the Cabot low fat cheddar cheese, and 8 ounces of the Land O Lakes Half and Half. The whole dish, according to my calculator has 2,220 calories, which equals 277 calories per 1/2 cup serving. At the 1/2 cup serving size it is only 5 grams of Fat. So, technically I could have a whole cup for 10 grams of total fat. Add some hot pepper flakes to spice it up while cooking. I will let you know if my husband approves.

Nutrition Info: May not be exact.

Calories: 606 calories

Total Fat: 13 grams

Saturated Fat: 5.1 grams

Cholesterol: 80 mg

Sodium: 912 mg

Total Carbs: 72 grams

Net Carbs: 64.5 grams This is a nice lower carb day for me

Protein: 51 grams This is the highest I go on protein, so if I need a snack it will have to be low in protein, probably fruit, which will add carbs and boost my calories, but I have room. Yesterday I did not have to add anything. What I ate was perfect and satisfying. If you would like to learn more about any of my Wellness Plans, use the contact form after all of the images to email me.

My food tracker app is way off on Phosphorus in foods, by like a lot. So, if you track your Phosphorus due to CKD, I recommend the website Eat This Much. It is way more accurate.

Do you have Chronic Pain from CKD, or other illness? Talk to your doctor about CBD Gummies.


Join my Mailchimp mailing list to receive my weekly newsletter. I am working on some new stuff for my mailing list. Watch for that.

Success! You're on the list.

day 4 Zero Points/Very Low fat food challenge!

If you read yesterday’s post then you know that I had to take a 24 hour break from the challenge to assess why I was bloated, gassy, and had much abdominal pain. I suspected it was the sugar substitutes and possible phosphorus additives in the low fat, and or sugar free items I had been eating. I suspect I am right, because after 24 hours I feel back to normal and ready to go, minus those food items. If you need to check back to day one to see my rules setup, please click here. I will add one day to the challenge to make it a full 2 weeks due to the day off. You may see affiliate links in this post.

Today, my son and his wife will be coming for dinner, so we are having a nice meal. Below you will see what I have eaten, and will eat for today.

Breakfast: Just coffee

Lunch: 1 medium banana. 1 cup cooked pasta salad with cucumbers, part skim mozzarella cheese .5 ounce, bell pepper, and 2 tbsp Raspberry Vinaigrette. I also had 15 Snyder’s Pretzel nuggets.

Dinner I will have: Extra lean pork tenderloin 3 oz with 2 tbsp of the bbq sauce shown below. Homemade coleslaw made with low fat Hellman’s mayonnaise. I will have 1/2 cup serving of that. 1 cup chopped watermelon, and 1 ear corn on the cob. I cut it off the cob and use 1 tbsp of Land O Lakes Whipped Butter.

Nutrition Info:

Calories: 816

Total Fat: 14 grams

Saturated Fat: 4 grams

Cholesterol: 75 mg

Sodium: 738 mg

Total Carbs: 137 grams

Net Carbs: 125 grams

Fiber: 12 grams

Protein: 43 grams. This is just right for me


Join my mailing list today, to get my weekly newsletter with special deals.

Success! You're on the list.

Day 3 zero point food/very low fat food challenge

This is hard, lol! I have figured up everything I have, and will eat for today. I need at least 20 more grams of protein without adding fat, salt, or sugar to the daily count. Good grief! Since it is a work day I will hope they have something appropriate at work. They allow us to eat. I will have to let you know tomorrow what I did. Be sure to read day 1, and the trial run I did, to learn why and how I am doing this. I did not lose any weight today, but I ate a ton of carbs yesterday. I was kind of worried about that when I started this challenge, but that will be for the end to talk about. I did have a serving of my pretzels last night.

Today’s foods are low calorie, and low fat. Please remember I don’t track drinks, you can read about why in the trial run I did last weekend.

What I ate today:

Breakfast: My favorite breakfast now green grapes, strawberries, a sprinkle of cinnamon sugar, and 1 tbsp of Cool Whip.

Lunch: Ok, this technically was a 1/2 gram over my fat limit, but I needed to use these up and my daughter wanted some, so I had a half of the Banquet Chicken Patties, on top of an Aunt Millie’s min sub roll, with 1 tsp of the light Hellman’s mayo. Then I had tomatoes, and cucumbers with some Hidden Valley Ranch dry seasoning one serving. The roll added a nice amount of carbs to get me through the day.

Dinner: I put the other half of the Banquet patty in my thermos chopped up, with 1 cup of Happy Harvest creamed corn, and 1 cup of Dishd plain mashed potatoes.

I also take a half of a multivitamin with a fattier meal.


Calories: 744

Total Fat: 17 grams

Saturated Fat: 3.7 grams

Total Carbs: 134 grams

Net Carbs: 123 grams

Cholesterol: 25 mg

Sodium: 1894 mg This is below my target of 2000 mg per day

Please remember to read day 1, and subsequent days as to the rules, and to see pics of items. I tend to use the same items and I don’t add pics of nutrition each time.


Join my mailing list.

Success! You're on the list.