Renal Support Drink!

Happy Thursday! Before I get to the main topic I want to mention that my dates for the weekly food budget challenge will be changing to Friday to Thursday, or Thursday to Wednesday depending on whether it is my Friday to work or not. I started a new job and I won’t be able to shop on Monday anymore, and I don’t want to shop on Sunday. These past two days for orientation I have basically sat all day. I don’t know how people sit at a desk for 8 hours or more every day. I simply can’t do it. I am very accustomed to walking 10,000 steps or more a day, not 6,000 and that is with a 30-minute treadmill walk when I get home. I am glad I will be working just two days a week. So, tomorrow will be the end and beginning of the week for food. It was a weird week of eating this week and we didn’t use much food. So, I won’t need to buy much, but I will probably go ahead and spend the 63 dollars because that is the budget.

Last week on Facebook I saw an ad for a new renal drink from Kate Farms. This is not a review of the drink, as I didn’t buy any, but just an informational for anyone who might be wanting to check it out.

It only comes in vanilla and is a plant-based supplemental drink, especially for kidney patients.If you don’t tolerate soy, or milk caseins then this drink may be for you. It has 450 calories per bottle, so technically it could be used as a meal replacement. It is high in fat, but if you need to gain weight or add some fat to your body, this might be good. It has a good amount of protein if you need to increase your protein intake due to dialysis or muscle wasting. It has a very good nutrition label. It is all organic, but the ingredient list is pretty long. It is expensive. You will get 12 bottles per order, and their homepage says you may be able to get it covered by your insurance. It was created especially for patients on dialysis. Each bottle contains 250 mg of sodium per bottle serving. I think that is a lot, be sure and discuss it with your doctor before you buy it. The sugars are sugar alcohols and each bottle has 43 grams of carbs with 4 grams of fiber. Each bottle contains 190 mg of Phosphorus, 250 mg of Potassium, and 20 grams of protein. Be sure and discuss the nutrition information with your doctor before you purchase and start to drink. If you are not on dialysis these drinks may not be for you. Don’t forget to include the 8.5 ounces in each bottle into your fluid restriction intake, if you are on fluid restrictions.

You can learn more about this drink, here.

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low oxalate green smoothie!

Hello, Friday! Are you happy it’s Friday? Most people end their work week today, but I have changed to just weekends, so I am the opposite right now. There are so many hot button issues right now, related to Health: my body my choice, parental rights, masks, vaccines, climate change, lower drug prices, better health care. Don’t worry I will be discussing some of these in the coming weeks, but today I decided to keep it light.

If you read my post from the other day, then you know some of the foods I have been eating while trying to be meat free forever. I forgot to add a few: almonds, raspberries, sunflower seeds, and cocoa. I also talked about the weird symptoms I had been experiencing, and how they pretty much went away when I stopped eating these super high Oxalate foods.

I love smoothies! You may have even read some of my posts on smoothies, and received my free smoothie recipe when you signed up for my Mailchimp newsletter. See below to sign up. I drink a lot of smoothies during the warm months. Even though my smoothies are only about 200 calories, I use them as a meal replacement when I am on the go, or as a light lunch, or breakfast. I do not consume them as much in the colder months. How do I know these foods I have been eating in large amounts are high in Oxalates? I use an app called, Oxalate Food Counts. It will tell you the oxalate levels in various foods. For me, the goal is not to completely eliminate oxalates, but rather to choose lower oxalate foods. I am doing a bunch of research on Oxalates, CKD, and other organs. So, watch for future posts. It is a really interesting topic.

A typical smoothie for me will contain the following, and how to switch out for lower oxalate foods:

  1. Ice, no oxalates lol
  2. Some kind of other liquid source. For me it is usually some 100% juice, and French Vanilla Creamer. I will get into the Vitamin C issue in another post, but a lot of Health Gurus and Influencers push Almond Milk as the liquid source in a smoothie. 1 cup of Almond milk has about 18 mg of Oxalates. Cow’s milk has virtually no Oxalates. If you still would rather have a plant-based milk try Oat Milk which has 8 mg of Oxalates, or Evaporated Milk which I don’t think is plant-based but does have zero Oxalates.
  3. Protein Powder. I use Orgain which is a pea protein powder. 1 scoop of a pea protein powder has 3 mg of Oxalates per scoop. I use only 1/2 a scoop because I think it makes the smoothie gritty. If you use Whey protein it has 0mg per tbsp, Soy Protein powder 2mg per tbsp, and Brown Rice Protein Powder 5mg per scoop.
  4. I use bananas, peaches, blueberries, strawberries, or raspberries. How do they match up? Banana 1 fruit 3 mg, I use 1/2. Blueberries 2 mg per 1/2 cup, Peaches 1/2 cup has 1 mg, Raspberries 1 cup has 48 mg, and Strawberries 1/2 cup has 2 mg. These are for the raw varieties. It may differ for frozen, canned, or dried fruits. But, if you watch some of the gurus and influencers they are pushing more exotic fruits. Let me share some oxalate levels for more exotic fruits, star fruit 1/2 cup 235 mg, cassava cooked 1/2 cup 34 mg, clementine 1 fruit 19 mg, dates 24 mg, elderberry 1 cup 105 mg, goji berries dried 1/2 cup 77 mg, Gooseberry varies but it is very high for all varieties, guava 1 fruit 67 mg, kiwi 1 fruit 16 mg, orange 1 fruit 29 mg, pineapple in canned or dried forms is high, pomegranate 1 medium is 99 mg, tangerine 10mg.
  5. I typically would also add spinach and carrots as well. I have CKD, but no issue with potassium, but I still limited spinach to about a 1/4 cup per smoothie. Carrots I would just throw in some baby carrots. Spinach has per 1 cup of raw spinach 656 mg of Oxalates, cooked is even more. So, for my 1/4 cup of spinach I was still consuming 164 mg of Oxalates. Carrots have 15 mg of Oxalates per 1/2 carrot. I forgot to mention celery. If I have celery I would often throw that in as well, for added fiber. Celery has 15 mg of Oxalates per 1/2 cup. If you want to make your smoothie green, try Kale instead of Spinach, which has only 2 mg of Oxalates per 1 cup. If you really want to get Vitamin A, but want to avoid carrots and sweet potatoes, throw in some Iceberg Lettuce. You won’t even know it is in there and it has only 0mg of Oxalates.

Most actual experts would say that a daily average of Oxalates should be about 150 mg per day. You can see by what I have written that you may be consuming way more Oxalates than the body can handle. You may even add other things, like Turmeric to your smoothie, which is also very high in Oxalates.

If you are Oxalate sensitive, which I think I am, your doctor may tell you to eat 50 mg or less of Oxalates. You can not avoid Oxalates all together, well some people do by going on the Carnivore Diet, but trust me you are going to be constipated, and probably mess up your intestinal biome. There is something called Oxalate Dumping as well, so please don’t just stop eating these foods if you have been eating them in very large amounts.

So, there you have it, ways you can make a low Oxalate smoothie. Check out the app if you are concerned about your intake, any unexplained symptoms you may be having, and speak to your doctor. It is probably best to ask your doctor for a referral to a Dietitian, as most doctors really don’t know much about nutrition.

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Low calorie food #4: sweet peaches!

Hello, and welcome to Friday! I have had an especially stressful week, and I am glad it is almost over. It is my weekend to work, so I may not add any new content until Monday. I have been performing Reiki on myself, for stress relief, and it is fabulous. You may see affiliate links in this post.

At the end of last Summer we planted a peach tree. It was kind of already big in my opinion, but I had no idea if it would produce fruit, especially the first season after planting. To my surprise it did produce fruit and they are so sweet and juicy. They are small, but that is OK too. This peach tree really didn’t need much care at all. I will have to prune it at the end of the season, and I don’t think they produce fruit twice, so that should be soon. I still have a bunch on the tree that are not ripe enough yet. If the rest all come ripe at the same time, I can freeze them for use later in the year. There are only about 20 peaches in total left on the tree.

The image below is mine of the actual peaches I have picked so far. You can watch the video below to learn more about the Health benefits of peaches. You might be surprised. Some people don’t like the fuzzy skin, but honestly when they are very ripe you don’t even notice it. Peaches are a good source of Vitamin A. According to my Basket pricing app 1 pound of peaches in my area are 1.49-2.99. They are in season now, so it is the best time to enjoy them!

Nutrition according to my food tracker app for 1 small peach:

Calories: 51

Total Fat: 0.3 grams, so basically a fat free food

Saturated Fat: Zero

Cholesterol: Zero

Sodium: Zero

Total Carbs: 12 grams

Net Carbs: 10 grams

Protein: 1.2 grams

Vitamin: 14% of daily RDA

Vitamin C: 24% of daily RDA

Calcium: 1.3% RDA

Iron: 1.8% RDA

Phosphorus: 26 mg this is a low Phosphorus food item if you have CKD

Potassium: 247 mg this is pretty high for a small piece of fruit. If you have CKD be mindful of this.

I sprinkle cinnamon on top of mine to add a dessert type flavor.

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Eat Beets For A Better Memory!

This is an older post, that was updated on 9/27/2021/ Did you know Beets are good for  you?  Doesn’t matter that they taste a lot like dirt, they are really good for your brain.  Taking care of your brain can help your memory. Helping your memory may help prevent Dementia, and or Alzheimer’s.

No one at my house will touch beets, except me.  I am reading a book on juicing, and I am supposed to be adding beets to my smoothie everyday.  Unfortunately, I have not convinced myself to do so, yet.  I have seen the commercials for beet powder, instead of grinding up a beet, and thought maybe I would try some of that.  Maybe it doesn’t taste like dirt.  I haven’t actually bought any  yet, but if you have tried it let me know if it tastes like dirt. 

Since, I have CKD, and many who read this may as well, it is important that I tell you about some of the nutrition of beets.  Beets have no fat, well that is awesome.  They do however have a bit of Sodium, and Potassium.  1 cup of beets has 106mg of Sodium, and 442 mg of Potassium.  They are a good source of Iron, and Fiber though, also.  I use the website, or app, Eat This Much, to find out how much Phosphorus is in foods.  Beets have about 28mg per 1 cup.  That is actually pretty good.  Now the powdered beets, I don’t know the nutrition could be different.  So, make sure you are reading the label to make sure it meets your intake requirements.  I have seen ads proclaiming beets as a Super Food.

Why are beets good for the brain?  Beets are high in Antioxidants, which fight cancer, and Nitrates. Nitrates help increase blood flow to the brain.  Increased blood flow will help you to think more clearly, and help with attention span.  Beets are low in carbs, but they may help increase exercise performance. Watch the short video to learn more about beets.

Are beets prevalent where you live?  Do you like beets? Please share a delicious recipe for beets, or how you add them to smoothies. I get a lot of readers from other countries, so I am curious as to their local food sources.  If you wouldn’t mind leaving me a comment, I would appreciate it.

If you would like to learn more about how to improve your memory, or meet your health goals, use the contact form below to message me for a free health coaching assessment.

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You can find the Eat This Much app, in the Google Play Store.

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