Who Likes Squats?

I would say most people do not like to do squats, but some people probably do. The other day I was reading an article on bone health and preventing Osteoporosis. With CKD you know how important bone and muscle health is. Squats were considered one of the best weight- bearing exercises you could do for bone health. I mean think about it, you are lifting your own weight from a seated to a standing position and then back to seated. The article stated that women in certain cultures who regularly sit on the floor have the best bone density in that study. This is because they have to get up and then down to the floor several times a day. I mean think of it this way, say you have an office job but you get up from your chair at least every hour and take 250 steps. In an 8 hour work-day, that means you would have done at least 8 squats as long as your chair is not high. Even if you have an active job, doing squats will improve your bone density.

Watch the video to learn how to properly do a squat. Start low and build up to more repetitions. Your buns and hamstrings probably will complain, especially at first, but your bones will thank you.

Now for a quick update on the pantry food challenge.

I looked up rolled oats that I used in my blueberry crisp and 1/2 of a cup contains 17 grams of protein, 66 grams of carbs, 11 grams of fiber, 523 mg of Phosphorus, 2 mg of Sodium, and 429 mg of Potassium. This makes oats a concerning food item for CKD. The recipe called for 3/4 of a cup of oats. Be sure and eat the blueberry crisp in moderation only. The homemade sloppy joe sauce was amazing! Compared to Manwich sloppy joe sauce in a can, it has much better nutrition for CKD, namely in sodium content and it contains HFCS. The frozen corn per 1/2 cup has 3 grams of protein, 3 mg of sodium, 213 mg of potassium, and 70 mg of phosphorus. Be sure and be mindful of portion sizes with the corn as well.

Today is an all-leftover dinner day. So, anything I have already cooked will be finished up today.

This weekend is the hardest for me, any weekend- because I work 12-hour shifts. On the first day I can manage a healthy meal, the second day I am too tired and with little sleep not much time to get something together. I may go ahead and prep a bunch of stuff today so I can eat healthy both days. Below are some pantry items I have thrown into my lunch bag in case I don’t get prepped for Sunday. We can eat at work for free, but I find the food generally upsets my stomach so I try not to. I have shown just the item and the labels.

The first item is for Poptarts. The list of ingredients is immense, but I forgot to take a picture. Then a bag of Cheez Its, Quest protein bar, a tun pouch, and Canola mayo I bought that Canola mayo through Misfits Market and I have not tried it yet. I think I will make tuna, and chicken salad so I have something for both days. The only real difference is that it has more Omega 3 than other mayos do and less saturated fat. The Quest protein bars I need to eat up. According to one website, one bar contains 10% of the RDA for phosphorus. I bought them and didn’t love them, but I refuse to waste them. They are so expensive. I have to eat three meals at work because I work 12- hour shifts. I will probably have my last serving of blueberry crisp before I leave for breakfast. I will also stick in a banana, and maybe some clementines. These are high in potassium so they will not work for everyone. That will avoid a fattening greasy breakfast there. If you work with CKD you know how hard it can be to stick to a diet and to get enough fluids. Fluids are an even bigger concern for me than food. As far as pantry meats go, you really can’t beat tuna. Try to buy the brand with the best ingredient list. I have tried organic tuna and I do not like it at all.

Have an awesome weekend and let me know how you plan for workdays with CKD.

Disclaimer

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My name is Melissa. I am a certified Health Coach, Holistic Coach, Kidney Coach, LPN, can coach in Herbalism, Aromatherapy, Guided Imagery, am level 2 Reiki certified, and I want to be your Health and Wellness Coach. I am continually learning and taking classes to expand my knowledge base.

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