Beginner Weight Training For Menopause!

Hello, Sunday readers! I hope your day is going well.

Yesterday, I talked about Menopause in relation to how it shifts fat deposits more to our waistline, and can impact a ladies possibility to lose weight. I hope you watched the very good video I shared with you and read the tips I gave.

In that video, and I have talked about this before, they mention that cardio is not the healthiest exercise for women in their peri, and menopausal stages. HIIT is definitely a no no after 50, unless you are already an established athlete. Remember, exercise, and neat are two different topics. Getting in your daily step goals is your neat. Exercise is a period of time you set aside each day, or how many days you decide to exercise, and then do that exercise. Yes, exercise can be walking, which will go towards your step count, but neat is more of an intention to move some every hour. Women in peri, and menopause should be focusing more on weight training, balance, and stretching exercise. Weight training should be done 3 to 5 days a week, with balance and stretching incorporated in. I currently do 2 days a week, I am 52 and have completed the menopause process. I need to pick up my own game, as I am still of the mindset that cardio is the way to lose some of this midsection drift.

There are lots of good reasons to build muscle, and keep bones healthy, especially to avoid Osteoporosis, Osteopenia, muscle wasting, weakness, etc.

Below, you will see 3 videos. The first one explains three exercises with weights that people over 50 should not do. Please watch it, because there are trainers, mostly younger, that say their videos are for over 50 age group, but have these exercises in them. You can also read my blogpost on this topic, here. What they are saying about the shoulder exercise, is so true. I had calcific tendonitis last year, in my shoulder joint. When they say you can not lift a spoon to your mouth, they are not kidding. The pain is awful, and it takes a long time to completely heal. Just don’t do that to yourself. Bursitis, rotator cuff injuries, impingement, tendonitis, can all effect that shoulder area. The second video is truly for beginners. It is slow and teaches you correct form. Please start out with light weights, that is 1 pound, or no weights, until you have the movements down. There is nothing wrong with using your body weight, and no hand weights. The third video, looks easy, but I can tell you it will challenge you. I always watch a new video first, before I do the video. These videos are a great place to start if you have no idea where to start. You can get light dumbbells on Amazon, or pick them up at Walmart. Remember, if you can not do 10 reps with whatever weight you choose to start with, with good form, control, and swinging for momentum, then your weights are too heavy for where you are at.

Let me know in the comments where you are in your menopause journey. Are you lifting weights to lose weight, improve balance, build or retain muscle, or for bone health?

I am going to set an intention for this week to 3 days of weight training, using the videos below.

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Menopause, Belly Fat, and Weight Gain

Hello, and welcome to another Self Care Saturday post. In the month of April, I am focusing on the topic of Menopause. If you did not see my first post, you can find it in the archives.

Menopause is a fact of life. It is part of the middle ages, and there are different aspects of it. Just like kidney disease, dementia, or really any other topic everyone’s journey will look different. But, there are some main topics that are more common to all women going through Menopause, and one of those is belly fat and weight gain.

I encourage you to watch the full video below. There are no gimmicks here, no easy, or fast ways to lose belly fat, but good sound discussion on the topic. I am not promoting the course that she is selling at the end, I have no idea if what she offers is good, or not.

There are a few things I would like you to pay particular attention to.

  1. NEAT- I have talked about this before via using a step tracker, and getting up and moving every hour. I have two dogs, and one way I increase my NEAT is to take them out every hour, when I am home, from 8 am to 8 pm, even if it is raining. They love this! My back fenced yard, around the perimeter is exactly 125 steps. When I first started this I would do 2 laps or 250 steps. I now do 6 laps every hour. It is really a habit now, and I just do it. My dogs are used to it and will remind me. We play ball and enjoy the fresh air. Sometimes, when the weather is super lovely, I do my laps and then I sit on my swing listening to all of the nature around me. It truly is a beautiful part of my day.
  2. LBT- Licks, Bites, and Tastes. You will see what she means.
  3. The amount of protein they are promoting. If you have kidney disease or may be at risk of getting kidney disease please be very careful about consuming this much protein. I have talked a lot about getting back to stage 2, and while there are many things I think have allowed my kidneys to heal, consuming a lower end, but quality, amount of protein is one of them.

All in all, I feel like this is a good video, and lines up with articles and studies I have read. They do not promote any particular kind of diet, supplement, or gimmick. They do promote weight training, and I have discussed that before and how important it is for women to do weight training. They do talk a bit about heavy weights, and I urge you to go slow, especially if you are over age 50, and especially if you are over 50 with kidney disease. Please consult with your doctor before lifting heavy weights over age 50.

Once you hit menopause, and your estrogen begins to decline and eventually disappear, the fat you carry will shift from your hips and thighs to your abdominal area. Note, that they state the abdominal area is the last place most women will lose weight. You can’t target it via abdominal work, or decreasing sugar. It is a process, and most likely you will see results in your face, and chest, long before your waist.

You also will not need as many calories as you age. This is just plain true. So, you may not even realize how much you may be over consuming what your body needs.

If you would like to work with me as your health coach to conquer your health goals, send me a message via the contact form below.

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Extreme Grocery Budget Challenge: Week 13

Hello, and welcome to week 13 of my Extreme Grocery Budget Challenge. This is a year long challenge, and possibly more. If you have been following from the beginning this started as a dual challenge at 63 dollars per week, for a family of almost 3 adults now, and a challenge to see if someone with CKD, could eat shelf-stable, convenient type foods and still feel good. The latter only took a few weeks, and I quickly decided that no I could not eat those types of foods on a consistent basis and still feel well. Now, with that said I can eat shelf-stable veggies like canned veggies that are low in sodium and no funky preservatives. I don’t prefer canned fruit, but the same ingredients would apply. I can also tolerate shelf-stable tuna, and canned chicken, as long as the sodium is within reason, and there are no funky preservatives. I looked at canned beef, I think it was, roast beef maybe, but the sodium was insane, and it was expensive. I did not even bother to try it. Mainly, when I say shelf-stable I am talking about convenience foods, such as frozen meals, and ultra processed foods. Last week, I had to increase the budget from 63 dollars per week to 75, just because of how high food prices are now. The sole purpose for this challenge is to see how much money we can save, and to take account of how much food we are wasting. 75 dollars per week is about a third of what we were paying prior to starting this challenge. So far we have had to replace our fridge, and washing machine. We also just got nailed on taxes and were able to pay the balance. We did not have to finance any of this. The fridge and washing machine were not just bought because we wanted new, both of them needed to be replaced. We are not starving, we have reasonable snacks, and still enjoy the food we are eating.

Last week, I came in at I think 5 dollars under budget. I did have to pick up an extra gallon of milk part way through the week, so that money went for that. This week, I spent 25 cents over my budget, so 75.25. Food prices are still going up, and chicken is outrageous right now. Some of this is due to the millions of chickens that have been euthanized due to a Bird Flu outbreak. Chicken is my main protein that I eat. So, that is a bit distressing.

You can see the picture of my grocery haul below. Please don’t mind the cups in the sink. I shopped at Winn-Dixie and Walmart this week. I have mentioned before that I hate shopping at two stores. But, I needed some pool chemicals, and Walmart is right across the street from Winn-Dixie. Along with prices going up, there are still bare shelves for some items. You might be shocked to know, but each week I shop, whether it is Aldi’s, Winn-Dixie, or Walmart there is always coffee creamer in short supply. Onions are very high in price, too. Cheese and lunch meat have gone way up, and most other items have gone up at least a few cents as far as I can tell.

I was kind of annoyed this week, because I go to Winn-Dixie because they mark their meats way down, and my husband prefers their meat over Walmart. I don’t know why, they all taste the same to me, unless it is organic, then it is better no matter where I buy it. But, the new weekly ad prices started yesterday, yet they did not have all of the sale signs up and I had to go back and forth between the app, and store items to figure out what was on sale. This just took so much longer, and I won’t go on a Wednesday again. Two items that were super good deals this week, were the Swerve brown sugar replacement, and the organic milk. At Walmart, last week, I paid 7.50 for the same Swerve. At Winn-Dixie for this week only, it is buy one get one free. That means each bag was 4.25. The organic milk which was not in the sale flyer was 3.99 for a gallon. If you buy organic milk you know that is a good deal. I did not buy a lot of meat this week, because the prices are high, and we have a good stock in the freezer. The ham steaks were buy one get one free, and I can make them go a long way in several meals. Lettuce and tomatoes were also very high priced at Winn-Dixie. I had to get lettuce at Walmart where the price was a little more reasonable. I don’t know how much longer I will buy fresh tomatoes, and I hope my garden will produce some. I bought more canned veg this week, than frozen because one it is cheaper and two hurricane season is coming and I don’t like to fill the freezer too much in case we lose power for an extended period of time. We will use up what is in there, and then keep bare minimum on hand. The juice was buy one get one free too.

If you are on any kind of specialty diet to stay healthy, and or manage a chronic disease you are probably feeling a pinch in your budget. Healthier foods are more expensive right now, even beans and lentils have gone up in price. Do the best you can. Decrease your portions, especially if you are overweight and can afford to decrease your portions. Don’t be afraid to reach out to community organizations that may be able to help you get the foods you need to stay healthy. Not all junk food items are cheaper. They too are going up in price. Snack type foods, like chips and pretzels, even crackers are outrageous right now. We don’t drink a lot of soda, but the price for that is also through the roof. I am surprised people are still willing to pay these prices for food items that serve no purpose to health and well being. I know some people say eggs have gone up, but honestly dime for dime they are still a great deal as a protein source. The same goes for milk. I do not drink milk, but the others in my family do.

Are you on a grocery budget, or do you just spend whatever you want? Leave me a comment and let me know. Do you use any reward cards? I have the Winn Dixie rewards card and so far I have 5 dollars saved up to use on groceries. I just signed up for the Hitchcock’s card, but I have not used it yet.

Next week, my daughter and I will be taking our 75 dollar budget and shopping at our local Family Dollar and Dollar General to see what we can get. Family Dollar I know sells frozen chicken thighs, and Dollar General does have some fresh fruit and veg, albeit very expensive. We will see how that goes. These two stores are right in our town, and we could literally walk there if we had to. I am unsure of what day this will be, but probably Friday.

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Kidney Class Week #13

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

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

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

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

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

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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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Follow and like this blog to keep updated on all of my new posts. I have lots of great posts in the archives too.

Medical Monday: Menopause!

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

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

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

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Fun Friday: St. George Island Florida

On Wednesday, so I guess that would make this a Wellness Wednesday post, lol, we visited St. George Island for the second time. We had family visiting from out of state that we have not been able to see since Covid began. I love St. George Island, and as much as I adore St. Augustine, St. George might be my new favorite.

It was extremely windy, a little chilly, and the surf was rough. We did not swim, but kind of got our ankles and knees wet. It was a great day to walk the beach, sit on the beach, and enjoy the sights and sounds of the Gulf of Mexico. There were maybe 10 people on the beach, and it is a huge beach. It is actually a state park, so it was only 6 dollars for the whole car to enter the park. I told my husband we really need to visit this park more often, like once a month.

Enjoy my beautiful picks and I will write again, Monday. Have an awesome weekend! We are in for some nasty weather again, tomorrow. Please respect the property of my images.

Extreme Grocery Budget Challenge Week #12

Hello, again, and welcome to another week of my Extreme Grocery Budget Challenge. To see how this challenge has evolved from the previous weeks, please visit the archives and read. It is pretty interesting, especially how we are learning how much food we are buying that we don’t need. I have not done a shopping trip in 10 days. We had family visiting from out of state and I knew we would not be needing food, as we always eat out. They headed out right after lunch today, to get to the airport before the storms got here. I ran to the grocery stores quickly, so tomorrow I could relax before my weekend of work.

Today, I went to Winn-Dixie and Walmart. I hate going to more than one store, but it is the best way to get deals. Winn-Dixie does bogos kind of like Publix, and I do like that. Winn-Dixie had very good markdowns on meat, and I was very satisfied with that, but their creamer and frozen vegetables were much higher than Walmart. The grapes were also much higher at Winn-Dixie and I have been mostly eating bananas and apples, and I wanted grapes. I refuse to spend almost 3 dollars a pound for grapes, and they are not even organic. Walmart had the red grapes on sale for $1.68 per pound. I don’t think you can see the markdowns on the meat, but they are substantial. I don’t buy steak, or even beef, that often, but my son and his wife are coming to visit next weekend and the markdown for members was superb, so I got 2.29 pounds of certified Angus steaks for 14 dollars or something like that. The organic chicken thighs were marked down to 4 dollars and some change.

As far as pricing goes I spent just over 70 dollars at both stores. My budget is now 75 dollars per week due to how high the prices have gone. That leaves me some room if we run out of milk before I shop again, or bread. I still have not had a chance to try and make homemade sandwich bread, but I will. I noticed this time that frozen veggies have gone up quite a bit. I like to keep frozen broccoli, and a few others on hand in the freezer. WM frozen broccoli just a couple of weeks ago was .88 per bag, today it was 1.12 per bag. Snack-type foods are outrageous, as are bottled and canned drinks. I did not buy any cheese this week, because in my area they do not offer lower-fat cheeses, except mozzarella. We still have some cheese for my husband and daughter and it will easily last a week. I also did not buy lunch meat this week, as we still have tuna, and canned chicken on hand, plus some ham slices. Lunchmeat, the better quality especially, is really expensive right now. I eat tomatoes and bananas pretty much every day. That is why you see them in every single grocery haul I do. Yes, I do have CKD, but potassium is not an issue for me. Phosphorus and sodium are the ones I watch for, and preservatives. I think preservatives bother my kidneys more than my doctor thinks.

On the menu this week, well I’m not sure, lol. I have not been doing a lot of meal prep like I used to. I kind of just decide every couple of days now. We will be having some pork chops with veggies tonight. Our family brought us some awesome deli rolls from NY, and everyone is still loving them. I am on Itrackbites carb-conscious plan right now, so I have not even wanted one actually. I will make air fryer potatoes and some kind of other vegetables, maybe a salad because we have lettuce that needs to be used up. I will try to sneak in some meal prep for the weekend, tomorrow, so I don’t make bad choices for work. I will probably have tuna or chicken wraps on my 1 point Wellness wraps. It has been a rough week of eating well when we have eaten out every single day.

Check out my grocery budget haul for this week, below. Leave me a comment if you are joining in the grocery budget challenge. We have saved so much money, and we are not eating garbage food either. Remember we are a family of 3, almost all of us are adults now. Our budget is just for food for 3 people at $75 dollars per week. This is for food only, not pet food, or other items we buy, though I am frugal about that as well. If you are wondering why we always have coffee creamer, but no coffee, it is because we decided coffee is a luxury we can not go without and it is very expensive right now. It is a family treat and not included in the budget. I buy a bulk coffee from Amazon every six weeks for 24 dollars. It was very hard at first to get my family to stick to this budget, but now it is kind of routine. That does not mean, my daughter, or my husband, if they have spending money are not buying themselves junk food, but that is their money to waste. I will give my thoughts on Itrackbites in a few weeks after I have been on it for two months. I can tell you I have had good success so far.

Tomorrow, I will share some pictures from our day at the beach yesterday. It was a lovely day and I am glad we didn’t wait to go until today because the weather is nasty.

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Kidney Class Week #12

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

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

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

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

Scroll down to read this week’s slide.

Taste Test Tuesday: Quest Pizza!

Hello, and welcome back my awesome readers to one of my topics that readers seem to love, Taste Test Tuesday. With my new job and all that goes with that, I had forgotten I wanted to repeat this series every week. But, if you read my Extreme Grocery Budget Challenge post yesterday, then you knew I was going to talk about this today. I will tell you at the end of the post why I ultimately chose Quest Pizza.

This Quest pizza and this is the link to the item with the ingredient and nutrition info, is quite expensive. For 2 servings it was $7.48. With that said if your family loves pizza, and maybe you are on a weight loss journey, this could be a good option for you. I didn’t even know Quest made pizzas, so I was pleasantly surprised when I saw them at Walmart Sunday. I like the Quest tortilla chips, and some of their protein bars, but not all. I am fussy about protein bars, anyway, so it isn’t a flaw in the Quest product. I was looking for a healthier option pizza, for both CKD and weight loss. I could not find any WW pizzas, so I opted for one of these. Before I get to the nutrition of this Quest pizza, and no I did not look at it first, except for the fiber and carb count, I want to talk about texture and taste. I am a huge texture eater. If the texture is odd, chances are I am not going to like it, or even eat it. I chose a thin crust Quest pizza, and I fully expected the crust to come out crispy. Not only is this crust not very thin, but it also does not come out crispy after baking. So, I threw it into the air fryer for 5 more minutes. The only thing that got crispy was the toppings. I was a little disappointed by the crust, but not enough not to eat it. The cheese I am not so sure about either, but it didn’t taste bad or have a strange texture. As far as taste goes, it was overall fairly bland. I am funny about pizza sauce and this one was OK. I think if I buy it again, and actually I still have half of it left, I will sprinkle on some garlic powder. Would I buy this again? Maybe.

Now as far as nutrition goes, and now I am speaking in relation to my CKD, this is probably not a great choice. Why? I threw away my box, and I can’t really make out the ingredients on the box online, but the list is fairly long. That means it probably has additives I would normally opt to avoid. Remember, there are only 4 slices to this pizza, and 2 slices are a serving size. It is very high in fat, sodium, calcium, and protein. In this regard, this is not a healthy option for CKD as most pre-packaged foods are not. Plus, I can not account for how much phosphorus is in it, but I can assume it is pretty high. It is high in fiber, and low in carbs, and I was not hungry after I ate 2 slices. This was definitely a spur-of-the-moment buy for me. I would have been much better off using one of my Wellness wraps, a little marinara sauce, low-fat mozzarella cheese, and making my own little pizza.

So, why did I choose this particular pizza? I have not discussed weight loss at all much this year, and that is on purpose. But, I recently started following Itrackbites. It has a different name now, but I am finally coming off of my plateau and seeing results. It is similar to WW in that you get assigned a set number of points and each food item has a point value, and some are zero points, but not like WW. Anyway, I knew we would have pizza on Sunday for a quick and easy dinner. I also knew the pizza my family likes is like 13 points per slice, so I was hoping for an alternative. For the 2 slices of the Quest pizza, it was 10 points and was a much better fit for that day. That is why I chose the Quest pizza, and because I was intrigued by how it would taste.

This is not a paid post, as none of my posts are. This is my thoughts and my journey. If you would like help in your health journey email me for a free consultation.

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