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Hello, and Happy Monday! I hope everyone had a wonderful weekend. My thoughts are with everyone in the path of Hurricane Ida, this morning, and as it weakens everyone in it’s path. We had just moved to Florida when Hurricane Katrina hit LA 16 years ago, yesterday. I remember watching the devastation on the TV and thinking do I really want to live in these hurricane areas. But, I grew up in upstate NY, and blizzards and very low temps were a real thing there too. So, here we still are. We have actually only had to evacuate one time. We have stayed for Cat 1’s and 2’s, and I have to say those are plenty scary enough, especially with kids, and pets to worry about. Anyway enough of that. Keep them all in your prayers, and if you can help out, please do so.

This is a quick topic, today. If you would like to receive my twice monthly Mailchimp newsletter, please sign up below. I share content that I don’t share here, recipes not shared here on the blog, plus offer coupon deals on my Health Coaching programs. Right now I am offering a deal on my Walking Buddy Plan. Sign up to get the savings code in next week’s email, or I can just send last week’s newsletter after you sign up. Everyone gets my free portable smoothie recipe, that is kidney friendly.

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lose weight with melissa

I have had a very distracting week. I am learning more about promoting this blog and my Health Coaching services. There is so much to learn, but it is going well. Plus, all of this Covid stuff going on is a distraction as well. I get my first dose of the vaccine this Saturday and it can not come fast enough.

Lose Weight With Melissa is my next subscription plan. You may have seen Meals With Melissa and Crafting With Melissa. These subscriptions are affordable but are not one on one coaching. Each one has it’s own specifics as to what you are purchasing. If you are interested but need to ask questions, please feel free to do so. I aim to please my customers even if I fumble through at first, since I am learning as I go.

You pay for your subscription via Paypal using the button below. If you would rather I send you an invoice I will, just message me.

What will you receive?

I will offer you support on your weight loss journey. I too am on a journey to weight loss. Being over 50 and having CKD makes this journey all that more difficult. Each day, at the end of my exercise day, I will email to all subscribers what I ate the previous day with nutrition specs for calories, protein and carbs. I follow a lower carb diet, and enough protein. I will share how I track my specs and the apps I use. I will share my step count, and how I exercise in a day. I may share videos I like, equipment I like, etc. How many calories I burned according to my Fitbit and whether I lost, gained or stayed the same. So far I have been able to lose 15 pounds and keep it off, even through the holidays. I will share my tips for eating a lower carb diet with CKD, eating out, how I figure out how much protein I need. You can email me questions each day, share your progress and what has worked for you, etc. I may also share recipes too. All this for only 10 dollars a month. Each subscriber gets their own individual email. When your 30 day subscription is up you can simply renew or not. Your subscription will begin within 48 hours of your payment being received. You can always switch to one on one coaching if you need more intensive weight loss assistance.

Check out my new Mailchimp newsletter sign up form below. All Mailchimp subscribers will get my brand new Smoothie Popsicle Recipe for free. Then weekly you will receive my newsletter.

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Menu Plan Monday: Family of 4, One with CKD

Welcome back to my second week of menu plans.  On Fridays, I go over the changes I made to make the meals more kidney-friendly for me.  We are a family of four, but one child does not eat here regularly anymore.  We are attempting to still eat healthily but cut our food budget.  I have CKD stage 3, and my husband needs to lower his cholesterol.  Eating healthy can be more expensive, at least that is the perception.  While it is true buying organic, grass-fed, etc type foods are pricier than other varieties, but it can be done with some meal planning.  Making a menu, and then a grocery list, and then sticking to that list should help you stick to a budget.  Menu plans are for dinner only.

My menu plan for 2/24/2020-3/1/2020:

Monday:  Chicken Alfredo and broccoli.  This is a workday for me, so this is a meal my family will cook for themselves.  Fruit for dessert or after dinner snack.

Tuesday:  Smothered pork chops, mashed potatoes, and green beans.  Fruit for dessert or after dinner snack.

Wednesday:  Spaghetti-O’s and hot dogs, fruit and or veggie of choice.  We had these leftovers from hurricane prep last year and they need to be used up.  Using food on hand is essential to a budget even if it isn’t gourmet.  I will still have one more can of them left, so they will probably become lunch at some point.

Thursday:  Grilled cheese and tomato soup. A side salad can be added if desired.  Fruit for dessert or snack.  Another workday for me so this is an easy meal for my family to make when I am working.

Friday:  Ground turkey with broccoli and pasta shells in a savory sauce.  This is a new recipe for us.  I would like us to eat more lean turkey.  I hope this will be a hit.  Fruit for dessert or snack.

I am only buying fruit in season, and that my family will eat to avoid waste.  No trying new fruits to just have them be wasted.  I bought apples, oranges, and bananas for this week.  I shopped at Save A Lot and Walmart. The California oranges were amazing and are almost gone with a few more days until the next shopping day.    I forgot to keep my receipt, but this week was a little higher than last due to the meat I had to purchase.  It was still well below my 100 dollars per week limit. That 100 dollars is for 3 meals a day, not just dinners.   I still have to meal plan better for when I work.  I am doing low carb at dinner time, and I have not been well prepared for that when I work.

If you would like to learn more about menu planning for chronic illness, message me for a free meet and greet with an assessment. All new customers get the first month for 25 dollars.  Use the contact form at the end of this post.

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