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21.11.2015
Pureed Vegetables:  Instead of fruit, try replacing some of the oil with pureed vegetables such as sweet potatoes and squash. Skim Milk:  Instead of using heavy cream, use skim milk and thicken with flour or cornstarch. Whole-Wheat Flour:  Recipes that call for white flour, replace half the flour with enriched, unprocessed, unbleached flour, and use whole-wheat flour for the remaining quantity. Dark Chocolate: When a recipe calls for chocolate, use unsweetened dark chocolate or cocoa – 75% or darker is best. So as you can see, it’s easy to replace the unhealthy fats in your favorite recipes while still maintaining the flavour and moistness you love!
I used to use egg beaters all the time, but since I’m not supposed to eat eggs anymore, I have started being creative when replacing eggs! Enter your email address to subscribe to this blog and receive notifications of new posts by email.
A whole week's worth of healthy meal ideas for breakfast, lunch and dinner (including sweets). Quinoa Stuffing - The Healthy AlternativeGive your stuffing pride of place next to the turkey with our quinoa stuffing. The information found on this website is not intended as medical advice or to replace the advice and care of a qualified health care professional. The fact that vitamins are good for our health has been taught to us from the time we were children. It seems all of America is on a diet, whether it’s low carb, low fat or high protein. One part of the renal diet that many kidney disease and dialysis patients find difficult is controlling fluid intake. Even in the early stages of chronic kidney disease (CKD) a patient will hear about the importance of limiting phosphorus in the diet. People with chronic kidney disease (CKD) who are not yet on dialysis may be given a special diet to follow. The hemodialysis diet is an eating plan tailored to patients who are in stage 5 of chronic kidney disease (CKD), also known as end stage renal disease (ESRD). People who are peritoneal dialysis (PD) patients are on a special meal plan called the peritoneal dialysis diet. A dialysis diet?-- whether you're on hemodialysis or peritoneal dialysis -- can be challenging.?But what if you also have diabetes? After a diagnosis of chronic kidney disease, it is still important to include exercise in your life. Calcium is one of the well-known minerals; responsible for strong bones and teeth along with other important body functions.
High levels of phosphorus in the blood can be dangerous for people with end stage renal disease (ESRD). Donna Swartzendruber is a registered nurse and a member of DaVita’s Clinical Education Team. High blood pressure is the second leading cause of chronic kidney disease that leads to end stage renal disease.
In-center nocturnal dialysis is hemodialysis performed in a dialysis center during the night while patients sleep. If you are a chronic kidney disease (CKD) patient who has been watching your diet, yet still find your phosphorus levels are higher than you want them, hidden phosphorus in foods could be the problem. Many people start a diet with a lot of enthusiasm, but then life gets in the way and interest begins to falter. When it comes to drinking alcohol, the latest news says a little red wine every day is actually good for you. Many times when reading about the renal diet and nutrition for people with chronic kidney disease, it’s about what not to eat. Supermarket shopping can be a daunting task when you are faced with a number of dietary restrictions. Katie Lee Joel is a chef, author of a soon-to-be-published cookbook, special correspondent on Extra, former host of Bravo’s Top Chef and wife of singer, Billy Joel. These days, more scientists are finding links between common diseases and the foods we eat.
It is important for people on dialysis to get an adequate amount of protein to keep their blood albumin level up. Following a kidney diet may be a challenge for many patients with chronic kidney disease (CKD) ? In a day and age where every dollar counts and every penny is pinched, it is possible to make budget meals if you are on the dialysis diet. Candy is a great way to satisfy your sweet tooth and add extra calories to your diet, for those who need it. People with chronic kidney disease (CKD) and those on dialysis have more reasons to be concerned about what they eat. If you have chronic kidney disease (CKD) or you are on dialysis, being mindful of your diet is essential. Having chronic kidney disease (CKD) doesn?t mean that you have to forego vacations and day trips. When you have kidney disease, following a kidney-friendly diet is a critical step to supporting good health.
The delights of snowy, lake-filled and forested Michigan are many, including the regional cuisine. Drive as far north and as far west as you can in the continental United States and you?ll find yourself in the great state of Washington.
One of the great things about living in the United States is that you are in a melting pot of flavors as well as cultures. Five DaVita renal dietitians from Vallejo, Hayward and Fairfield, California have put together a selection of favorite Filipino foods that are popular in their northern California area. DaVita renal dietitians from Minnesota share some of their favorite regional recipes that have been modified for the dialysis diet. DaVita® renal dietitians Usha and Shawna guide you through what attractions to see and what foods to eat when visiting India. The holidays usually find us gathered around a festive table sharing meals with loved ones. Did you know a single organ and tissue donor can save or improve the lives of up to 50 people? The holidays are a difficult time to be on any kind of diet, but for dialysis patients eating right is part of their treatment.
Whether you believe in making New Year?s resolutions or not, taking care of your health should be a top priority. Super Bowl®?XLIV finger foods for the kidney diet are a great way to enjoy the big game this Sunday.
Coffee can sometimes be the difference between you acting like a zombie for the rest of the day or perking up and actually getting life done!
Green TeaThis is one of my absolute favourite alternatives to coffee because it perks me right up!
Licorice TeaLicorice tea contains no caffeine but it does support your adrenal glands, which are organs that respond to stress. Fibre Filled SmoothiesThis is one for all you girls that feel a crash coming on at 3pm each day.
Carob PowderIf you enjoy the creamy taste of coffee or hot chocolate), you could try carob powder as an alternative! If you work in an office job and basically sit ALL day, I’m sure you know all too well how hard it can be to stay healthy.
Keep Healthy Snacks In Your DrawersWhen it comes to the 3pm munchies, it can be super tempting to stick your hand in that communal cookie jar or sneakily buy something naughty out of the vending machine. Up Your Water IntakeJust because you sit all day doesn’t mean your body doesn’t need to be properly hydrated. I like putting a straw in mine for easy drinking so I can still use my hands for typing at the same time! Use Your Lunch Break To Go For a Quick WalkEven if you only have a short lunch break, take 5-10 minutes of this to go for a quick stroll. If you don’t have time for a walk around the block, make the effort to at least walk up and down a few flights of stairs or walk around the office. Move Every HourWhether you are super busy or don’t have time for a lunch break, the very least you can do is move at least once an hour.
If you are one of those people that struggles to drink water because it is boring, or you prefer the taste of soda - I have the best recipes for you! You can drink these daily to add some variety to your water, and they are also perfect served at parties. If you are an avid gym goer, I'm sure you know that sometimes you need to make changes to your regular beauty regime. Cleansing WipesI'm sure many of you have heard me say this before, but I don't like working out with makeup on. Deodorant This one seems like a no brainer, but if you work out a lot you may be surprised how much you actually need it!
Keep Your Hair Out Of Your Eyes If you have a fringe (or "bangs" as Americans call them!), pin this back when working out. Whether you celebrate Easter or not, one thing is for certain - this time of year is every chocoholic’s dream! So rather than trying to tell you to deprive yourself and not enjoy your Easter break, I thought I would put together a few tips on how to bounce back if you accidentally did go overboard the chocolate train. Whilst there are many fad diets out there designed to help you lose weight ‘fast’, there are also certain ‘tricks’ that have been floating around for years that apparently help with weight loss.
Cut Out All CarbsCutting out carbs, or any food groups for that matter is not a sustainable goal for your body and may not actually help you lose weight.
Skipping MealsAnother popular ‘trick’ that many people think will help them lose weight fast is skipping meals. Focusing On Only ExerciseThis is also a big one that many people think will achieve them great results. Although super convenient, sometimes training at home can be a little challenging because there are so many distractions and it can be easy to want to give up early or quit. Make a PlanIt can be so easy to dawdle and waste time when you are working out at home, no one is waiting to use the machines after you and you don’t have a time limit on anything. I truly believe meal prepping is an awesome tool for people who are looking to start a healthy lifestyle but are short on time, or often find themselves falling into the temptations of take out shops. Let’s face it, we have all been there - halfway through a workout and seriously considering throwing in the towel  and saying “I’m done”. I am sure each of us have had to deal with social anxiety at one point or another, whether it be attending a party where you don't know anyone or being in social situations you don’t feel particularly comfortable in. Simple things such as noticing the colour of the walls, looking at what people are wearing, if there is any pictures on the walls or other small details which you would ordinarily miss can help you take the pressure off yourself - and relax a little.If you are public speaking pick one or two people in the room and focus on them. This is a great swap for all of you who are allergic to eggs or need to make recipe swaps suitable to different meal plans.
With the New Year just around the corner and New Year’s resolutions on our minds, I thought I would put together some of my favourite tips for actually following through with your resolutions. With Christmas just around the corner, it is inevitable we are going to be surrounded by tons of food, and not all of this may be healthy.
Drink WaterWhen you are feeling bloated and full, drinking things such as soft drinks may make it worse. Stay Away From SaltIf you are feeling uncomfortable and bloated from the day before, it could be because you have consumed too many foods high in salt. Pop a ProbioticProbiotics can help to reduce bloating by restoring the balance of good and bad bacteria in your gut. Add Asparagus To Your MealAsparagus is rich in potassium, which can help regulate the fluid balance in your body and counteract all of the salt you may have consumed that has made you feel bloated. If you are feeling bloated and puffy, the most important thing to remember is you need to eat! Whether you have already hit that last minute panic, or are a few weeks from the holidays - lists are going to be your lifesaver. Separate your lists into categories such as presents, decorations, food, events and travel.
I know for many people a major stress of the holiday period is buying presents and going shopping in general.
My best tip is to take advantage of stores extended hours and go super early in the morning, or late at night. I know this may seem like such a silly suggestion during the busy season, but trust me it makes a huge difference!
Walking relaxes me sooo much and if you live near a park or hiking trail, the peacefulness of nature can help clear your mind and make you feel a little better. I hope everyone has a wonderful and enjoyable holiday season with their families and loved ones.
People always ask me how they can eat healthier, as they find it super difficult to stay on track sometimes. Eating While You’re DistractedI think this is one of those habits can that turn unhealthy very quickly. Skipping BreakfastBy now I think everyone has heard me go on about how breakfast is the most important part of the day, but I can understand how it can be easy to skip when you are running late.
Emotional EatingWe have all done it, had a bad day and drowned our sorrows in a whole block of chocolate washed down by soft drink.
Binge Eating on WeekendsDo you restrict your eating all week so you can go on full out binges during the weekend? Let’s be honest, I am sure we have all had a serious case of the midnight munchies at one stage or another!
I am sure many of us LOVE smoothies and use them as a go-to snack or meal when we need something quick and easy. Sooooo not only have I put together a list of some amazing ingredients that will make your smoothie taste great, but they are SUPER good for you!
Acai BerryThe acai berry is known as a healing, immune-stimulating and energy boosting fruit. Acai can be bought as a ‘frozen smoothie pack’, which is easy to throw straight into the blender, or as a powder. If you don't like the taste of green smoothies, add some cacao powder, banana, almond milk, honey and spinach to your blender and watch as the ‘green’ taste blends away. KaleIf you are one of those people that will add a handful of spinach for a little nutrient boost, try swapping it with kale! Pumpkin SeedsPumpkin seeds (or pepitas) are a great source of magnesium, a mineral that helps our muscles to relax as well as alleviate stress. So by now I am sure most of us know that packing our own lunch for work or school is generally SO much cheaper than buying it everyday.
Swap: White bread or a wrap for wholemeal breadWhy?Whilst homemade sandwiches are a better alternative to take away burgers, the bread you use can make all the difference when it comes to your health. Swap: Brown rice for quinoaWhy?Although brown rice is not a bad choice by any means, quinoa has a bit more to offer nutritionally,particularly in terms of their fibre and protein content.
Swap: Fruit juice for an apple or orangeWhy?If you think slurping down a fresh juice with your lunch is an added nutrient boost, this may not always be the case!
Swap: Mayonnaise for MustardWhy?Although creamy and delicious, mayonnaise is full of saturated fat and sugar. Swap: Potato Chips for Air Popped PopcornWhy?Potato chips can be full of saturated fat and sodium, and are generally considered a junk food.
Swap: White Pasta for Zucchini PastaWhy?Zucchini pasta is an awesome alternative to regular white pasta and can be easily made using a vegetable spiralizer.
So you did the right thing, woke up, took time to prepare or buy breakfast, and then ate it. You Need a Healthy SnackIf you had a lighter breakfast or are simply feeling peckish, it is perfectly okay to have a snack before lunch time. This question that seems to always be on everyone's lips - is it better to workout in the morning or at night time? Help You Stay Consistent: If you have trouble sticking to a workout routine consistently, morning workouts could be great for you.
Your Body Is Rested:When you are asleep, your body uses this time to recuperate and recover from your day. You're Running on Less Fuel & May Get Tired LaterLet’s face it, some of us just aren't morning people no matter how hard we try. It Can Help You Destress:If you exercise first thing, chances are you are feeling pretty relaxed because you haven’t had much to deal with yet.
Ultimately, there is no right answer as to whether morning workouts or night workouts are ‘better’ for you. If you are new here, you might want to subscribe to the RSS feed for updates on this topic.Powered by WP Greet Box WordPress PluginHey!  How are you today?  Have you been having a good week?
If you are new here, you might want to subscribe to the RSS feed or subscribe by entering your email address in the sidebar for updates.I would like to share an inspiring message I received last week from a reader named Ashley. Learn about vitamins, the role they play in keeping us healthy and how chronic kidney disease (CKD) changes vitamin requirements. But if you’ve been diagnosed with chronic kidney disease (CKD), awareness of your food choices and how these choices can affect your kidneys is important. People with advanced stages of chronic kidney disease (CKD) or are on dialysis need to limit the amount of potassium in their diets. The purpose of the diet is to help prolong kidney function and to keep patients feeling their best by preventing buildup of fluid and wastes.
While you may feel tired from the kidney disease, exercise can help you strengthen your muscles, including your heart, and help you maintain a positive outlook.
For people with chronic kidney disease (CKD) their calcium requirements are different from the general population.
People on in-center nocturnal dialysis may have different diets than people on traditional in-center hemodialysis because nocturnal dialysis is generally done for a longer treatment time. DaVita renal dietitian Lisa Gutekunst breaks down which foods have hidden phosphorus and lets you know?what to?look for on food packages.
Lose weight and eat right are just a few of the popular reasons to start a diet to improve your lifestyle, but in the case of kidney disease, the kidney diet is part of your treatment. Whether you are on dialysis, have diabetes and kidney disease, or are in early stages of the disease, carbohydrates play a role in what you eat. Some people may need to limit calorie intake, while others are asked to add more calories to their usual diet. But when kidneys are diseased, they can?t effectively get rid of wastes in the body, including fluid and sodium. DaVita dietitian, Lynn, from Minnesota provides three seasoning recipes to help spice up your salads and meats. Getting enough nutrition is a common problem for some people with renal failure due to losses in appetite and energy. The grocery store aisles seem to be lined with items you aren?t supposed to eat if you are on a kidney disease or dialysis diet. Renal dietitians usually recommend that people on dialysis avoid fast foods due to the high levels of sodium, potassium and phosphorus. When Katie’s grandfather was diagnosed with renal failure, she began modifying family-favorite recipes to make them kidney friendly. Studies show that eating foods high in antioxidants can help fight diseases such as cancer and heart disease and help reduce inflammation.
Buying frozen produce instead of fresh produce, purchasing fresh meats instead of pre-cooked ones and sticking to a shopping list are some strategies from DaVita® renal dietitian Rebecca Brosch. From becoming more aware of the foods you buy to how you eat your food, new habits may help you achieve your weight-loss goals.
For people with chronic kidney disease (CKD) there are certain candies that may be limited or restricted on the kidney diet due to high phosphorus, potassium or sodium. DaVita dietitian, Mary, reminds us that her state brings forth not only peach blossoms, but dogwood, azalea and cherry blossoms, too, from the Appalachian Trailto the Okefenokee Swamps.
DaVita dietitians, Kara and Maria from Arizona, have put together a regional menu of favorite foods from the Southwest. Generally, Filipino foods can be high in sodium, potassium and phosphorus; however, DaVita dialysis dietitians have modified the recipes to make them more kidney-friendly.
By limiting phosphorus, potassium and sodium, dialysis patients can enjoy delicious Apple Pie, Chicken Wild Rice Soup, Swedish Rusks, Chinese Hotdish and more. But many of the country?s staple foods contain high amounts of phosphorus and potassium which are not suitable for a kidney-friendly diet. Here?s a full renal-friendly Thanksgiving menu plan, a complete grocery list (to make life easier), plus recipes for a four-course meal from appetizers to dessert. April is the time for recognizing those who have given the gift of donation and learn more about what is being done to encourage others to do the same.
With all the parties and opportunities to eat holiday treats, sometimes it?s challenging for people with kidney disease to keep up with what they eat. What?s a dialysis patient to do to survive all the summer social activities that revolve around food?


DaVita dietitian, Margaret Caylor, provides tips to help dialysis patients navigate holiday eating traps and avoid falling off their dialysis diets.
To start the New Year off right, here is a good health checklist, along with six tips from DaVita nephrologist, Dr. The contest had teammates answering questions about why they chose their professions and what they enjoy most about their jobs. You can still find comfort and joy at the dinner table while keeping your kidney diet in mind. From classic dishes like Italian Meatballs and Buffalo Wings, to fun appetizers such as Turkey Kabobs and Festive Pineapple Cheeseballs, each dish is sure to be a winner. But there are obstacles that make it hard to start living a healthier lifestyle on January 1.
This crash more than likely occurs because your blood sugar levels have dropped and your body's searching for a quick fix. Ginger can be great for digestion, which is great if you are one of those people that constantly deals with an upset stomach and can’t drink coffee because it makes you feel sick. This powder is similar to cocoa (but less bitter) and you can enjoy it mixed with warm milk and some honey for added sweetness.
Between the long hours, the vending machine, uncomfortable chairs and bright fluorescent lights, it can sometimes be a struggle to keep on track and feel like you are living a healthy and fit lifestyle. Not only can snacking on processed foods wreak havoc on your blood sugar levels, but they generally leave you craving more.
Some examples are zip-lock bags filled with nuts and seeds, cut up veggie sticks with hummus, different tea varieties and plain popcorn.
If you tend to feel sluggish towards the end of the day, this may be a sign of dehydration. This can be especially helpful if you have eaten a heavy lunch and are feeling a little sluggish. If you think about how much you sit everyday, this can seriously impact the amount of exercise we get in each week.
Being properly hydrated will let your body function at it's best, you won't feel as tired or lethargic and even hunger may be subsided. To get the best flavour out of your fruit infused water, I recommend to leave them to infuse for at least 4 hours in the fridge before drinking them. Cherry & LimeIn a jug combine water (still or sparkling), one sliced lime and 10 cherries. Just remember to take the pits out of the cherries! Grapefruit & RosemaryIn a jug combine water (still or sparkling), one sliced grapefruit and 2 sprigs of rosemary.
Blackberry & OrangeIn a jug combine water (still or sparkling), one sliced orange and 10 blackberries.
I find it makes my skin break out a lot easier as it clogs my pores and my skin doesn't get a chance to breathe. I'm sure we all know the feeling of not wanting to wash our hair because we know it will only get sweaty later that day and ruin the clean vibe we have going on. Not only can this help to keep dirt and bacteria off your skin, but it may prevent breakouts as sweat won't be getting trapped on your forehead. I know it can be frustrating trying to stick to a good beauty regime when you are constantly fighting sweat, but think about how worth it is in the end!
Supermarkets are filled floor to ceiling with every type of chocolate imaginable and it can be very hard to ignore those cravings. Remember it’s okay to treat yourself from time to time, don’t waste time feeling guilty - just focus on what you can do after to get back on track.
Go For a WalkI know when we have over eaten the last thing we feel like doing is exercising, but going for a gentle walk can really help! Eat Lean Protein & VeggiesWhen you have eaten lots of fatty foods, processed foods and sugar your body probably isn’t feeling its best. Don’t Cut MealsI know this may be tempting especially if you have overeaten, but eating 1-2 meals a day may actually slow your metabolism down.
Whilst there are many opinions out there on how to lose weight, as I have always said the best way to do so is sustainably. When we cut out entire food groups we lack certain nutrients that allow our bodies to function at their best.
This is probably one of the most common things people do, thinking it will help drop that kilo or two for the weekend. Whilst exercise is a crucial part of a sustainable way to lose weight, it is not the ONLY part.
This is where time can slip away from us and all of a sudden we have to be somewhere - and there goes the workout. If you are new to meal prep you can find an earlier blog I wrote about how to meal prep here. Make Use of Your FreezerThis tip won’t work for all things, but it can be really useful in instances where you are super time poor. Break Up The TimeWhether it be cardio, a BBG workout or a intense weights session - sometimes it can be daunting how much longer we have to go or how many more reps we need to complete. Don’t Stare At The TimerI know many of my BBG girls will want to contest this one, but the worst thing you can do when you feel unmotivated is stare at the clock. Repeat a Motivational PhraseThis may seem silly but hear me out, when you are on the verge of giving up thinking about how much you want a hamburger or piece of cake probably won’t convince you to keep going.
I always tell girls about my journey and how I used to be petrified to speak in front of even a small group of people and now I’ve managed to overcome that and train thousands of girls at any one time!
Set Goals You Can AchieveDepending on what makes you nervous in a social setting, this will change for each person. Focus On Other People & Your SurroundingsWhen we are feeling shy, anxious or uncomfortable in social situations a lot of the time it is because we are so focused on ourselves and people judging us or feeling awkward. Challenge Your Thoughts & Practice, Practice, PracticeNext time you are feeling anxious, ask yourself why? I think it's cool that you can experiment with food and make delicious tasting recipes that use wholesome ingredients. Wholemeal flour is nutritionally better for you because it contains the outer shell of the grain which hasn’t been stripped off and processed.
While it still does contain sugar, it is much sweeter which means that you generally don’t need to use as much to get the same amount of sweetness. No one wants to make resolutions, only to give up a few weeks later and then end up feeling disappointed.
Last week I wrote a blog about 5 easy ways to stay healthy over the holiday period, but how about if you have already overindulged? Water helps to restore balance in your body and help it to run smoothly again, which is exactly what you need after eating fatty and sugary foods. It’s best to buy fresh ginger so you can reap its full benefits, such as easing your stomach when it’s feeling a little upset. Salt can cause your body to hold on to excess water and may give you that puffy, bloated feeling. You can find probiotics in food sources such as natural yoghurt, sauerkraut, kimchi and other pickled foods.
Skipping meals will only cause your blood sugar to drop and make you irritable, and may even cause you to overeat later that day.
It is one of my favourite times of the year because I get to spend it with all my family and friends. Getting things done last minute may work out in favour for you at times, however when the rest of the world is also doing the same - tensions may rise. Write down everything you can possibly think of that you will need to do in relation to these categories, then try to prioritise these from least to most important.
It can be super hard to find time to fit this in, in between work, school, Christmas parties and other events. This way you are missing the busy ‘peak hour’ crowds and can hopefully score a car park without too much drama.
As great as this time of year is, it can also be super hard on our efforts to stay healthy.
Unhealthy eating is mainly caused by bad eating habits that you have picked up along the way. If you are one of those people that are constantly snacking whilst watching TV, surfing the internet or cooking then you are probably eating a lot more than you are aware of. This type of eating may impact your weight in the long run, because it is not balanced or sustainable.
It usually takes your body extra effort to digest spicy food, so if you eat it right before bed you may have a hard time falling asleep. It contains powerful antioxidant capabilities, whilst also being an amazing source of dietary fibre, which is great for digestion.
It is perfect for a pre-workout boost of energy and gives your smoothie or bowl a delicious berry flavour.
They are great to add to your post workout smoothie as they can help to keep you full and satisfied, especially after a challenging workout! Not be confused with cocoa, cacao powder or nibs is high in the amino acid tryptophan, which your body uses to make serotonin. It has a creamy, citrus flavour and is packed with a number of nutrients such as calcium, zinc, iron and vitamin C.
In comparison to spinach, kale contains more calcium, vitamin A, and vitamin C - an important nutrient that  helps strengthen your immune system. They are also a rich source of zinc which is important for your immune system and for healthy hair and skin.
White breads and wraps are full of refined flours which can cause  your blood sugar levels to spike and leave you feeling hungry again in a short amount of time. Swapping it for mustard allows you to cut down the fat and sugar content of your meal while still maintaining flavour. If you still want to snack of something crunchy, swap the chips for some air popped popcorn with a little salt.
It is especially perfect for those summer months when you don't feel like eating anything too heavy. You are feeling pretty good right about now, until you get to work or school and are suddenly ravenous. There is research to support benefits of training at either time of day, so which one is better? A lot of people struggle with finding time to workout, so if you do it first thing you won’t face any roadblocks that may come up during the day. During sleep, muscles repair themselves, so when you wake up your body should be feeling fresh and ready to workout!
Add in a late night and next to no sleep, the last thing you probably want to be doing is working out. You body is generally more wake because of the daily activities you have been completing, and you have probably eaten a few meals. However, come evening time, you may be feeling pretty stressed whether that be because you had a hard day at work or school or something has upset you.
As I said before, it all depends on your personal preference and what works best for you and your body. Thanks for the idea of adding in some corn starch, I usually don’ t do that step unless it is super obvious that it needs thickening, like a gravy or something. MY PHOTOS ARE COPYRIGHTED AND THEY ARE NOT TO BE CHANGED OR ALTERED IN ANY WAY SHAPE OR FORM WITHOUT MY CONSENT. Mine is doing it with me and not only have we both lost weight, but we have found another thing in common to explore together.
However, if you have been diagnosed with chronic kidney disease (CKD), too much sodium can cause complications. Learn about the CKD non-dialysis diet and how it helps people in the earlier stages of kidney disease. Because PD patients do daily dialysis treatments, potassium, sodium and fluid do not build up quickly.
You can also work with a renal dietitian to adjust your kidney diet due to your exercise if necessary. This article, written by DaVita renal dietitian, Helen Dorrough, will try to help you understand the difference between the two, and explains why both are limited in the dialysis diet.
That?s why your doctor and renal dietitian may recommend following a low-phosphorus diet combined with taking phosphorus binders (or phosphate binders) to help keep phosphorus in a safe range. The good news is that you can lower potassium in potatoes by leaching or soaking potatoes before cooking them. DaVita offers an online meal planner, DaVita Diet Helper™, to help people in the later stages of kidney disease stick to their renal diets.
People with chronic kidney disease (CKD) who have high cholesterol are at risk for other health problems.
Help control your blood pressure and fluid levels by passing on salt and processed foods and trying these yummy seasonings instead. DaVita dietitian, Mary Jo Dahms, gives tips to help get the calories and protein necessary for health. She has contributed some of her dialysis-diet recipes to Shire Pharmaceutical’s Kidney Friendly Comfort Foods cookbook and shares a couple of her favorites here.
Here are tips to help people on the dialysis diet make healthy choices and enjoy themselves when dining out while keeping their lab results in a healthy range.
A healthy, kidney-friendly diet high in antioxidants is especially important for people with kidney disease because they are more at risk for health problems. Lynn, a DaVita® renal dietitian, conducted a study to see if substituting liquid egg whites for meat in one meal a day would help patients keep a healthy albumin level while keeping phosphorus in the normal range and reducing the number of phosphorus binders needed to take.
DaVita renal dietitian Chhaya explains how people with chronic kidney disease can follow a vegetarian diet. Broiling foods on the kidney diet can be a healthy way to cook some of your favorite recipes. Frying foods on the kidney diet requires some attention to ingredients and preparation methods. DaVita dietitian Brenda from Washington shares some of the highlights of the Pacific Northwest. Try Palabok, Lumpia, Sinigang, Pancit and Turon and discover the uniqueness of northern California. Many people with chronic kidney disease can still enjoy tasty Indian cuisine can, thanks to these kidney-friendly dishes. You?ll want to devour the?Spicy Basil Beef Stir-Fry?and later indulge in a Banana Pudding Dessert. How about cooking up Chicken Paprikas or getting adventurous by trying Hungarian Sour Cherry Soup? These delicious finger food recipes by DaVita dietitian, Kathy, are traditional party fair, but safe for the dialysis diet.
Here are her hints to help you eat smart to feel your best and still enjoy some of the tastes of the season. For many football fans, Super Bowl Sunday is an American holiday for getting friends together and cheering on their favorite team while partaking of tasty finger foods. If your seat to the big game is a comfy chair at home or at the house of a friend instead of University of Phoenix Stadium, then make sure you have some kidney-friendly snacks on hand for all the Super Bowl fanatics watching the big game with you.
For many football fans, Super Bowl Sunday is an American holiday for getting friends together and cheering on their favorite team while enjoying tasty finger foods.
Having a cup of coffee a day is not going to hurt you, however if you are one of those people that are chugging down multiple cups a day, you may want to look for healthier alternatives!
It is also packed with great health benefits such as powerful antioxidants that may even help to speed your metabolism up! Try whip up a protein filled smoothie using nut butters and greek yoghurt to help give you a burst of energy! You can buy it in tea bag form or, alternatively, you can brew some hot water and infuse fresh ginger and lemon into it. This can help to fill that coffee void and also prevent you from experiencing that dreaded sugar crash later in the day! Dehydration can also cause headaches and fatigue, so make sure you have a full bottle of water on your desk and always refill it as soon as it gets empty! Walking can help to stimulate digestion, get your step count up for the day and also leave you feeling refreshed.
It is so easy to make them in my new drink bottle which has a wide mouth that you can easily fit all the fruit into. If I do have a little makeup on I like to use cleansing wipes to remove this beforehand, so I always keep some in my bag. Not to mention to numerous chocolate Easter eggs and hot cross buns that tend to find their way into our hands, whether we have purchased them or not! If you are feeling full and not so great about yourself, going for a walk can give you a little "pick me up". Just because you have fallen off the wagon a little doesn’t mean you can’t get back on track. The best thing to do after over indulging all Easter is to get back to a normal eating pattern, whatever that may be.
In addition, by doing this we may be depriving ourselves and eventually may result in binging because we can’t sustain this type of diet. However what many people are not aware of, is the effects skipping meals has on your body other than potential weight loss. You can exercise all you like, but if you are eating a bad diet full of fat, sugar and processed foods - it will only take you so far. Whether it be family members, your pets, phone or TV there are a lot of things that can throw you off track and take you away from your workout. If you have already started adding meal prep into your weekly schedule, but find yourself struggling to stick to it - I have shared a few extra tips that may help you. For example a smoothie is a ‘quick’ thing to make as it can be blended in a few seconds, however sometimes it’s the chopping that takes all the time. Instead think of a phrase that gives you energy and motivation, and repeat it over and over until you are done. It really is a mental thing and I think the most important thing to remember is not too be too hard on yourself, push yourself to embrace new situations - but don’t be too disappointed if sometimes you don’t do as well as you expected.
However, if you set goals you have something to work on, and if you achieve them you will feel so much better about yourself.
Some of the hardest things to make healthier are baking and dessert recipes, as they are usually filled with processed ingredients and a LOT of refined sugar! Swapping white flour with wholemeal means that you’ll generally be getting more fibre, which plays an important role in digestion and regulating blood sugar levels. Avocado has the same consistency as butter, and with its mild flavour you can’t even tell the difference between the two when you use it in baking. This mixture will thicken up and will work in the same way as one egg.As you can see there are so many simple swaps you can easily make to create healthier recipes!
These don't need to necessarily apply to New Year's resolutions only, they are great for any goals you may set at any time during the year. I thought I would put together some of my best ‘de-bloat’ tips for those of us who may have eaten a little too much and are in need of some relief the next day!
The best way to de-bloat is too stay away from foods that are high in salt, and give your body a chance to let go of all that excess water. Alternatively you can take a supplement, however remember to check the ingredients for any sugars or additives. However, I know for a lot of people (me included) they can also be a stressful time as you might be finishing up work or study for the year, and are rushing around buying presents and getting everything organised. Getting it all out onto paper can help to clear your mind and give you something to start from, so you aren't running around like a crazy! When I am going through a super busy period in my life I try to take some time every couple of days to stop, and do something for myself - such as go for a walk. Enjoy what surrounds you and be grateful for all the amazing blessings you are surrounded with! Whilst I am ALL for enjoying yourself and not depriving yourself from your favourite foods and activities, if you have multiples parties and dinners to attend to, then you may end up feeling less than great come the end of it! Sometimes it is hard to determine what these habits are because you are so used to them, so I have put together a small list of some of the main culprits. It can be super easy to keep reaching into that bowl for more, as you aren't paying attention to it. Depriving yourself and then eating past your ‘full’ point because you ‘deserve it' creates a super unhealthy mentality that can be hard to shake. Eating certain foods at night could impact not only your weight, but the quality of your sleep. Spicy food can also stimulate your senses, so much like caffeine it can keep you awake when all you want to do is sleep!Canned SoupThis may be a popular choice for a quick, late night dinner when you are in a hurry and super hungry - but we wary!
In order for a smoothie to be healthy AND good for you, it needs to have the right ingredients!
My favourite smoothie combo is acai, blueberries, strawberries, almond milk, flaxseed and cinnamon!


Chia seeds expand when added to liquid, so they are perfect for ‘bulking’ up smoothies that aren’t made with many ingredients.
Serotonin is known as your ‘happy hormone’ which helps to regulate sleep, appetite and your mood. You can buy this powder in most health food shops, and it tastes absolutely delicious in a banana smoothie!
They are also high in fibre, which can help to keep you satisfied throughout the morning up until your next meal.
For those of us who work sedentary jobs (I’m looking at you office workers!), what we eat during the day is crucial to our weight loss efforts as we are sitting down for most of the day. The trouble with deli meats is that on top of the protein they contain, they are also full of sodium, fat, and other additives. They also have essential nutrients stripped from them so you aren’t getting as much fibre in, which helps to keep you full and regular. While these may be natural sugars, the fact that they have most of their fibre (found in the skin and flesh) stripped away means that you would be drinking much more of that fruit than what you would if it you were eating it whole. I suggest using mustard in sandwiches and mixing it with olive oil and lemon juice for a delicious salad dressing.
It still tastes delicious but has contain much less oil and fat as a result of the cooking process.
I like to mix mine with plenty of marinara sauce!Remember leading a healthy life doesn't have to be a chore! So many people experience feelings of hunger not long after they have eaten breakfast and have no idea why.
My favourites are veggie sticks with hummus, a handful of nuts and an apple, some greek yoghurt and berries or my homemade muesli bars.
It is also over and done with, so you don’t have to worry about squeezing it in or making time later on. Of course, this depends on the quality of your sleep, so make sure you are going to bed early enough and are turning off any electronic devices such as your phone or TV at least an hour before bed. Some girls prefer working out at night compared to the morning because they feel like they have more energy. Exercise is one of the best ways to relieve stress and blow off some steam, so it can have great benefits for you if you have had a rough day.
I think the most important thing to remember is the fact that you are exercising, whether it be morning or night it is still better than not doing anything at all.
Recent research suggests new ways of cutting and boiling potatoes to make sure the maximum amount of potassium is removed. Sara Colman, DaVita® dietitian and coauthor of the dialysis cookbook, Cooking for David, tells you all you need to know to plan ahead and enjoy a healthy lunch on the go. Substitute kidney diet ingredients for regular baking ingredients so that your favorite baked goods are low in phosphorus, potassium and sodium.
But once you find recipes that are kidney-friendly?from Apple Fritter Rings to Spicy Basil Beef Stir-Fry? And be sure not to overstuff yourself with irresistible Stuffed Pork Chops and Turkey Stuffed Green?Peppers. DaVita dietitian, Kathy, provides an array of kidney-friendly party foods perfect for tailgating or for viewing the game from the comforts of home. DaVita dietitian, Kathy, provides an array of kidney-friendly party foods perfect for tailgating or for viewing the game on NBC from the comforts of home.
Don’t worry, it doesn’t taste as strong as the black licorice you stayed away from as a kid! This can literally be something as simple as filling up your drink bottle, going to the toilet or doing a lap of the office.
The recommended water intake is 8 (250ml) cups of water a day for an adult, and this will increase the more physical activity you complete. Eating protein and veggies are satisfying, full of fibre, and are great for your digestive system. The only way to lose weight successfully is to follow a healthy balanced diet that keeps you satisfied and not feel like you are missing out!
There are many people out there with the mentality that it is okay to eat 7 donuts in one sitting because they will go for a run straight after. If you get a message or a phone call halfway through your workout and you stop to answer, that is a part of your workout you may be sabotaging. Know what exercises you are doing, lay out your equipment and have your clothes ready to go.
It is super easy to ‘prep’ your smoothies ahead of time by portioning out the ingredients such as the fruit & veggies, chopping them and sticking them in a freezer friendly bag. For example instead of thinking you have 40 minutes left of cardio break that up into 10 minute increments mentally, and each time you achieve one you will feel a little more accomplished.
For example if you are always quiet in meetings you could set a goal to make at least 2 comments. If you think you are going to look silly doing or saying something, ask yourself if this is actually going to happen or are you just thinking the worst? I also want to take a quick moment to thank all of the amazing BBG Community for another incredible year! Keep a drink bottle with you at all times makes it easier to remember to keep your fluids up!
Try grating some into a glass of hot water with some freshly squeezed lemon or honey to dilute the taste a little. Christmas tends to sneak up on you, leaving you in a last minute panic trying to get everything done.
I find this is where the lists I mentioned above come in most handy, if you know what you want to buy it makes it much easier to find online. Not to mention the fact that we are in the middle of summer in Australia and don’t want all our hard work to go to waste. It is also super important to drink lots of water after a big day of eating, as this can help to alleviate bloating and improve digestion. Remember girls, if you do these things occasionally it does not mean you are an unhealthy eater. What you eat also makes a huge difference, so if it is a packet of chips or a chocolate bar that you are absent mindedly snacking on you could overeat without even knowing it. If your ‘comfort food’ is generally junk food, and you use it as a source of happiness for every time you are feeling upset or angry - this could lead to a bad habit you definitely want to stay away from. If you are trying to eat healthier, don't cut out all your favourite foods and deprive yourself altogether. Many canned soups, even the ‘healthy’ kind are full of sodium and other artificial ingredients. Sometimes packing our smoothies with things such as flavoured yoghurts and ice cream can make them just as unhealthy as ‘junk food’. Therefore, adding a little cacao powder or some nibs to your smoothie can help give you a little pick me up! If you are looking for a nutrient boost, add 1-2 teaspoons of this powder to your smoothie. This is where what we pack for lunch becomes super important.Here are some healthy lunch swaps to make your ‘healthy’ food even better for you!
Before you decide to give up and skip it altogether, you need to read this blog and understand why you might be feeling this way!You Aren’t Eating EnoughIf you are only having a small meal for breakfast such as a piece of fruit or a juice, you may not be eating enough to get you through to your mid-morning snack or lunchtime.
If you are always super tired in the mornings, it may be hard for you to give your workout 100%.
This may be true because your endurance and strength levels are believed to be at their highest at around 4-6pm. If you find a way to make exercise a regular part of your routine and a consistent part of your life, that is so much more important than what time of day it is.
And if it’s so important for our health, why can some kidney disease patients eat it, while others have limited amounts?
You will also get information about kidney-friendly baked goods found at your local bakery.
I have just released my brand NEW 1L drink bottle which is perfect for carrying in your gym or handbag, which makes it SO easy to remember to stay hydrated!
Trying to live off only salad greens will probably cause you to get very hangry, very quickly - so don’t think this is a better alternative!
On top of this you will probably feel lethargic and cranky as your body has no source of energy to run on. Whilst the intention is good, this isn’t a great way to lose weight and achieve the results you really want. The best thing you can do is remove ALL distractions before you start - so you aren’t even tempted!Create Your Own “Workout Space”I think this tip is really helpful, especially for those of you who struggle to find the motivation to exercise.
Prepare Your Own Spice MixesOne of the most common things people tend to prep is their protein, as this often is the most time consuming to cook. All you have to do when you wake up is tip the pre chopped ingredients into your blender with your liquid of choice and you are good to go!This also works great for things like stir frys. Don’t focus on other people, how you feel or what you said - simply focus on the goal at hand. Sometimes our mind is our own worst enemy and we think the worst, when really we need to take a step back and see the reality of the situation.
I am so proud of each and every one of you, and the wonderful things we have achieved as a community. I strongly believe in enjoying this time with your loved ones and giving yourself a break, so I’m not going to sit here and tell you to put that piece of cake down or start a ruthless exercise regime.
I carry my water bottle around everywhere, so I have water readily available - especially because the holiday season is always SO hot in Australia!If you are feeling sick because you have eaten too much, I recommend a glass of chamomile or peppermint tea before bed as these can help to ease your discomfort.Keep BusyThis may seem like a silly thing to say as generally the holidays are the busiest time of the year for many people.
Try to schedule in set snack times, or if you like snacking whilst watching TV, portion them out and choose healthier foods. It is okay to indulge every once in awhile, however be aware that you shouldn't turn to food each time you are feeling down or stressed.
The caffeine in coffee is a central nervous system stimulant, which blocks the chemicals that make you feel sleepy and instead encourages the production of adrenaline.
Ingesting all that salt can make it super hard to fall asleep, and chances are you will wake up dehydrated and feeling a bit sluggish. If you’re after a gluten-free alternative, try swapping them for quinoa flakes or rice flakes! Swap your ham sandwiches for grilled or roast chicken breast, and if you really need to choose the deli option, go for leaner meats such turkey or chicken meat instead. Both fruits contain fibre and other nutrients, which may have been stripped during the juicing process. Breakfast is one of the most important meals of the day so it is crucial that you are filling up on the right things. However, there are certain positives and negatives associated with working out in the morning or evening, which I want to explain in this blog.
Some people also find they may get tired around lunch time if they have had a hard workout that morning.
Learn about protein and how different stages of CKD affect the amount of protein in your diet.
Having your own workout space will make it seem more ‘official’ and help you to stick to a good exercise routine.
However I understand how the standard salt and pepper can only go so far if you have eating chicken breast for lunch most days or a piece of salmon for dinner most nights.
This is a great stepping stone for making progress, which you can always build on and eventually feel confident about your actions. Which usually is most people are too busy being focused on themselves and they probably don’t have any idea you are feeling nervous.This brings me to my next point, practice makes perfect. I can't wait for an even better 2016!So, how do you stick to your New Year resolutions?  1.
Instead, I thought I would take a realistic approach to the holidays and give you some tips you can actually use, are easy and won’t make you feel like you are depriving yourself!Stay ActiveThis is one of my biggest tips, girls! However, I am not talking only about things such as parties, events, shopping and cleaning.
If you are always in a hurry, make your own 'grab and go' breakfast like these healthy homemade muesli bars. Not only will having coffee leave you feeling wide awake before bed but it may impact the quality of your sleep.
Chocolate (Including Dark Chocolate)Regardless of whether you are snacking on milk or dark chocolate, you should still avoid this right before bed!
This brings me to my next point…You Are Eating the Wrong ThingYour breakfast should contain a healthy balance of protein, carbohydrates and healthy fats. If you feel like a donut, go ahead and have one without depriving yourself - but don’t get into the bad habit of eating anything you like thinking you can out exercise yourself. This can be something as simple as laying out a yoga mat near your music speakers, and having all your weights and equipment nearby.
The trick to eating healthy is to add FLAVOUR and this can be so easily done with just a few spices! Chop up any veggies you like and portion them out in freezer friendly bags so they are always on hand when you need to whip something up quickly.
If you are at a party and don’t know anyone set yourself a goal to ask 3 people about what they do and make small talk. Set Short Term GoalsIt is much harder to stick to your resolutions if they are long term goals which will take a while to complete, as you may lose focus. If you have some time off work or school during the holiday period, use this time to do something you haven’t had time for all year.
Even a simple walk will boost your feel good hormones and leave you in a better mood than an oily burger will.
The most common mistake people make with their breakfast choices is eating ‘breakfast’ labelled foods.
Instead of being caught out last minute with trying to think up flavour combinations, you can make your own spice mixes to help make your meal prep easy. I like to have these in my freezer regardless of if they are in my meal plan for the week or not, because you never know when you are going to get caught out and be running late or super tired after a long day.3.
I had to keep practicing it, and finding myself in situations where I had no choice but to become better at it. The best thing to do is to break down your long term goals into smaller ones you can achieve bit by bit to reach the long term one.
Staying active is super important not only for your weight loss efforts but just your health in general. This can be something as simple as a craft project, room organisation or catching up with all those friends you haven't had a chance to see.If you need the time off just to relax, spend some time outside reading a book instead of grazing on junk food whilst watching TV. So if you like to workout late at night, try to skip these in favour of a good night's sleep. It also contains other stimulants such as theobromine, which is known for making your heart race a little. Most pre-packaged, quick breakfast options like cereal, muffins and pancakes are highly processed, full of sugar and can be some of the worst foods to start your day! Think of putting things like garlic powder, oregano, rosemary and salt and pepper together for a delicious chicken spice or smoked paprika, cumin, and garlic powder for a fish spice. Don’t Do It All On One NightI have found for a lot of people (especially those with little ones) it can be hard to find a few hours in one block of time to prep all their food.
I am so grateful I stuck at it and kept telling myself I will be okay, because now I can speak in front of thousand’s of girls and feel SO much better about myself. By setting short term goals you have the added pressure of time that may motivate you to try harder and will give you a date to work towards. Exercising releases your endorphins so you get that “happy” feeling afterwards and it can help to destress and relax you.
Find other activities such as cleaning out a wardrobe or makeup drawer that require your hands so you can’t mindlessly snack. Fatty FoodsI know that late night cravings (or post dinner cravings) sometimes involve eating all the leftover pizza or going for a late night drive-through run, however it isn’t just the typical culprits you should be wary of!
Although the box may say ‘nutritious’ or claim to be high in certain vitamins, these sugary breakfast meals can cause a huge dip in blood sugar levels just a couple of hours later.
Get creative in the kitchen when you DO have the time, so that when it comes to meal prepping and cooking your food you have all the tools you need to make it delicious. This is totally understandable especially if you’re aiming to prep an entire week’s worth of meals. This is one of my favourite tips because it helps you stay organized and makes something that seems large and unreachable, a real possibility.
Instead of heading to the gym or doing your regular workouts you can try to be more social.
I hope everyone has a lovely holiday season and gets to spend as much time with family and friends as possible! Even things such as ice cream, crackers, potato chips and cookies can be full of fat, which results in your stomach working harder to digest all that food. As a result, you are more likely to crave unhealthy high sugar foods throughout the day, which is your body’s calls for a ‘pick me up’.
Next time you have an event or situation you are slightly dreading, try these easy tips and rememeber to RELAX. You may feel sick when you are trying to get to sleep and also feel super sluggish in the morning! This way you don’t need to take out as much time in your day, and you are still being organised.
Write Them DownHaving your goals and resolutions written down will help you to visualize them and keep them in your mind.
I also like doing prep a few times a week for things like fruit and veggies which tend to spoil quicker if left in the fridge all week.So many people are daunted by the idea that meal prep has to be a set routine, once a week and it has to look a certain way - so they are put off by it. My favourite thing to do is to create a mood board filled with pictures and quotes that can help you reach your goals.
And if you are somewhere where it is cold, take a new gym class you have never tried before. If you are just starting out, or are struggling to keep up with it then my biggest tip would be to cut it down to make it more manageable. If you are working towards achieving a toned body you feel confident in, stick up pictures of people that motivate you. Switch up the times of day you workout, and if nothing else try to aim for a 30 minute walk on most days. Remember it is not about looking exactly like someone else, but using them as inspiration and motivation for your own life.
You can do this first thing in the morning so any distractions that pop up during the day won’t stop you from doing this. Telling your friends about your goals can help as well, because it will keep you accountable and voicing them will make them seem real.  3.
My new app Sweat With Kayla has an awesome LISS timer in it that can help you keep track of this - try my free 7 day trial on iOS here.Get Enough SleepThere are so many end of year celebrations taking place at this time of the year, so it is inevitable you are going to be having some late nights. Continue Assessing & Re-evaluating Your ResolutionsOne of the biggest reasons people quit and and give up on their resolutions is because they might hit a wall or realise it isn't working.
The problem with having an inadequate amount of sleep is that it can lead to bad food choices and cancelled workout plans. This is perfectly okay and I want you girls to remember the point of a goal or resolution is to better yourself and your life.
When you are tired, your body produces more of the hormone ghrelin and less of the hormone leptin. If something isn't working for you, it may be time to reevaluate and make changes to your resolution.For example if you are saving for something and have a weekly budget, but are finding it hard to stick to it - adjust the amount you want to save each week. Together these hormones generally result in you wanting to eat more and also feeling less satisfied after you eat., which is responsible for your appetite and feeling hungry and less of the hormone leptin which keeps you feeling satisfied.
If you are trying to eat healthier but keep binging because you are depriving yourself, try not too give up on all your favourite foods all together so you don't become unhappy and sabotage your progress.
It is all about being aware of what works for you and your life, after all balance is the key.I hope these tips have helped girls! There are so many healthy swaps you can make for all of your favourite Christmas foods, and sometimes just omitting a few ingredients can make all the difference to the way your body feels. For example, try to make raw cacao balls instead of rum balls and my healthy banana bread recipe is a perfect substitute for store bought banana bread. If you are in charge of bringing food to a party, try to find a healthier version of all your favourites. I know we all love to eat it, but the bloated feeling after overindulging is definitely one of the less enjoyable aspects of the holidays!



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