Portion Distortion: Pancakes and ckd!

Updated 9/6/2021: Happy Monday to all of my wonderful readers! I am not sure I am liking this new WordPress editor. I can’t post to certain categories anymore, which is annoying. At any rate, this week for Mindful Monday I am sharing another portion distortion food plate. As I continue to teach my husband, and myself about portion control, I am always learning too as I coach others, we are seeing how much portion sizes are out of control in the USA. Today, I will discuss pancakes.

Who doesn’t love pancakes? They are an easy, affordable breakfast option for many families. However, pancakes are also high in carbs, and a calorie dense food. Pancakes are also a good source of Iron which can definitely make pancakes a healthy breakfast choice. I had a box of amazing Chocolate Chip Pancakes in my cupboard. We don’t eat pancakes a lot, but I wanted a calorie dense morning starter because I probably was only going to have a very light, or no lunch, and was doing a lot of outside work on a very hot and humid day. But, I also wanted to stay within my chose eating portions.

According to the box, one serving is 1/2 cup dry pancake mix, mixed with water. That made exactly one pancake. My pancake got a little mangled when I flipped it, but you get the idea of the size in my image. That one pancake, portion size, was 220 calories. I added a 1/4 cup of Maple Syrup, which added another 100 calories. A portion size on the label of the Maple Syrup was a 1/2 cup for 200 calories. I halved it. This one pancake, was very filling and I had no problem keeping my energy levels up through the sweaty outside work until I could get a meal again.

You can see how pancake calories can very quickly add up if you don’t follow the portion sizes on the food label. I have seen people put way over the recommended 1/2 cup of syrup on their pancakes. Remember 1/2 cup has 200 calories, the majority of which comes from sugar. If you have CKD, pancakes are also high in Phosphorus, one portion having up to a possible 20% of the recommended amount for a day. The pancake mix I used had chocolate chips, making the Phosphorus most likely even higher. They can also be high in Potassium, and definitely Sodium. If you have CKD be sure and consume only one portion of pancakes. Trust me, I know how hard it is to eat just one pancake. But, they are a very filling calorie dense food item, so one is very satisfying.

If you have any questions, please use the contact form after the images, to contact me. I am a Health Coach with CKD, and if you would like to learn more about my coaching services, use the contact form under the images to message me.


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Heme Iron vs Non-Heme Iron

This is the first part of a two part post about Protein, specifically meat vs plant protein. One thing that needs to be considered when deciding whether to switch from meat protein to plant protein, is Iron. If you have CKD like me, Iron is vital to keep the levels up. Even if you do not have CKD having too little Iron can lead to Anemia as well as other problems. Below you will find some videos explaining the difference between Heme Iron and Non-Heme Iron. I will make a couple of points about my observations and experiences of both types of Iron.

1, First let me say, again , that Nutrition is a very complicated topic. That is why there are experts like Dietitians. Seek advice from an expert if you already have underlying issues before trying to switch your diet.

2. Getting too much Iron in a day can be just as dangerous as not getting enough. It can increase the risk of Cancer, as well as Diabetes, especially heme Iron, which is meat source Iron. Know how much Iron is recommended for your age, and gender.

3. Iron absorption differs greatly between the two kinds of Iron. If you do not tolerate Vegetarian sources of foods in high amounts, due to too much fiber, or other issues, then non-heme Iron may not be well suited for you. Plus you have to consume a lot more of non-heme Iron sources, due to it not being absorbed as well, to get enough from these sources. I personally am very sensitive to too much Fiber, and I do not find it pleasant to consume non-heme Iron sources in too high of quantities.

4. Watch carefully to learn all the ways that Iron absorption can be enhanced or inhibited. I found it quite interesting that dairy products can actually inhibit Iron absorption. This is curious to me because so many children and adults drink Milk with their meals.

If you have any questions or comments, please feel free to leave them in the comment section. Or, you can use the contact form after the videos to message me.

BTW I know when my Iron levels are going astray because I get a swollen sore tongue.


Foodie Friday: Iron and CKD

Today, kicks off a new series of topics covering Iron, Anemia and CKD.  If you have CKD, you probably have had, or maybe have right now, Iron deficiency otherwise known as Anemia.  I was Anemic when first diagnosed, and all I did was sleep.  Couldn’t help it, was just plain exhausted.  The last couple weeks  I have been more tired than usual, for no apparent reason.  That makes me think I may need to boost my Iron intake.  I have been following a 1200 calorie diet, and increasing exercise, during that same time period.  So, I have to stop that.  Losing weight is not more important than retaining kidney function.  Below is a nice video talking about Anemia, and how it pertains to the kidneys, and CKD.  Each Friday I will add to the topic, until I feel like I have covered as much as I can.