Processed people!

Welcome back for another Food on Friday topic. The video below is not real exciting, but the topic and the point they make is super important to living a Healthy Lifestyle. I am not going to write a lot, I am just going to encourage you to watch it with an open mind and really listen to what they are saying. Please remember that Plant-Based does not mean Vegan.

If you would like to learn how a Health Coach can help you change your eating habits, email me at melissa@healthybuddymelissa.coach, or you can fill out the contact form at the end of this post and the email will come to me.

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happy thursday!

OMG, I almost felt like Frosty the Snowman for a minute! It is still chilly here in Florida, which I am getting really bored with. If you have been following along then you know I homeschool my daughter and she is starting an untraditional Nutrition course designed by me. Yesterday, was the first day and we did inventory to see what we had and what we needed. She also had to decide on a healthy meal that she would prepare for the upcoming week. She chose Chicken Cesar Salad, which could also count as this week’s 5 dollar dinner because everything comes right in the kit. At Aldi the kit was 2.99 and you could get two servings out of that, and if you really tried three. That is a great deal. I said everything was in there, but there is no chicken. We had one piece of chicken leftover and we threw it in there. A nice healthy filling dinner for my fast food, junk food, processed food loving teen. Not a bad start. If you have CKD go light on the Cesar dressing, I only used about a tbsp. Creamier dressings, as you will see in the video below have more calories, phosphorus and other additives than a clear dressing. You don’t get a lot of cheese with these salad kits, so that shouldn’t be an issue especially if you are sharing it with another person. Also a note about Mrs. Dash and other low sodium seasoning mixes, they are generally high in Potassium, so be sure and read the label for Nutrition info and ingredients. My menu plan is all set for the next week and if you would like to get my menu plan, grocery list with basic prices, and two recipes a week, then check out my new subscription plan Meals with Melissa. You get all of that, plus I will message you twice a week to see how it is going, what you might need help with and what kinds of meals you would like in the future. I also add general Nutrition info to each recipe. All that for only 10 dollars a month!

This is not what I intended to post about today, but I did not have time to research what I was going to write about. The three in the video are kind of boring, but they did put together an awesome meal for people with Heart Disease, Diabetes or CKD. A couple things I would note, I am not a Dietitian, but I have been counting my protein long enough to know their chicken breast was not 3 ounces. While they did say a portion should be 3 ounces, that one was not. Cut it in half, and always weigh your meat if you are unsure. Basil is very strong in flavor, and to me they put way too much. But, if you like zing in your food Basil will get you there. I like to use Red Wine Vinegar as it tastes like salt but contains no salt. I loved the Alfredo Sauce they made, and I can’t wait to try that. I do not care for traditional Alfredo Sauce, and it isn’t really good for people with CKD anyways.

I will be back tomorrow. Have a great evening! Drop me a comment if you think you will try their Alfredo Sauce.

I am looking at adding a Facebook Instant Messenger Chat box, so be sure and watch for that if you would like to chat with me. I do have a chat box on this blog, but it is not convenient and I don’t find it works well.

If you would like to learn more about me, and my Health Coach services, use the contact form at the end of this post to message me.

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portion distortion: Halloween candy!

Ah Halloween week! All that candy your kiddos may collect. What is your favorite? Do you know what a portion size is, calories, carbs, fat etc per each serving? You may see affiliate links in this post, or any of my posts.

All this week I will try to stick to Halloween themes. My favorite Halloween candy is Reese’s Peanut Butter pumpkins. The ones in the image are the mini pumpkins. A serving size is two of those mini pumpkins. For those two pumpkins I will be consuming 170 calores, 10g of fat, Sodium 130 mg that is a lot of Sodium for a small amount of food, Carbs 19 grams, total sugars is 17g with 15 of them being added sugars= YIKES, protein 4 grams.

If you have CKD you can see just two pieces of candy has 4 grams of protein and 130 mg of Sodium. That is a high risk food for people with CKD. That doesn’t mean you can’t absolutely have them, but stick to just one portion and not every day.

If you are following a low carb diet, like me, this is a whole meal of carbs, almost.

I didn’t post over the weekend, because I was at work. But, we stuck to our budget menu. We just switched up yesterday, and today to better match our schedules. I did not eat the pizzas they had. Rather I took chicken salad, and 1/2 a peanut butter sandwich for dinner both days.

This week is not a challenge, but below is our menu for the week. The days may not be exact, as sometimes we have to switch them up.

Tuesday: Chicken Cesar Salad. We already have chicken breast in the freezer and the kits were buy one get one free. I won’t have the Cesar dressing in mine as it is way too much fat and carbs for me. I will use Raspberry Vinaigrette.

Wednesday: I will have leftover pork from today’s dinner, so we will have pork fried rice. The pork fried rice will have onions, carrots, and bell peppers.

Thursday: Turkey burgers. Publix had turkey burgers buy one get one free. There are six burgers in the box, so that is two meals right there for 3 of us. That means I can have them for a lunch, or for a meal next week. A vegetable will also be eaten

Friday: Totino’s pizza rolls. My daughter got them this week. Publix had them buy one get one free, the big bag, so they can be for a meal next week as well. I do not eat these. I think they are disgusting. So, I will have to share what I end up eating.

Saturday: Lasagna, meatless with homemade bread possible and side salad. I have a ton of spinach in the freezer and I may do half the lasagna with spinach and half without.

Sunday: Leftover Lasagna

Monday: Pizza rolls. Again, I will not be eating these. Friday and Monday are both work days for me, so they are an easy meal when I am not home. I will share what I end up eating.

So, after subtracting the non food items we spent 140 dollars at Publix today, and 25 dollars at Save A Lot last week. 165 dollars, that is with tax, for an average of 80 dollars per week of 3 meals a day for 3 people. Not bad!

After I do inventory next week I will decide what the next challenge will be. As we get closer to Thanksgiving I would like to start looking at turkey deals. Publix didn’t really have any today, at least not good ones.

At the beginning of November I will share the next herb/spice challenge for that month. I have already picked it, but not sharing yet. If you have been doing the Turmeric challenge be sure to check back for the new one.

If you would like to learn how to count carbs, keep a food journal, track your CKD food items, learn to meal plan, learn to cook, make a budget, menu planning, or any other food topic use the contact form at the end of this post to message me for a free meet and greet.

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