national filet mignon day!

August 13, 2021 / healthbuddymelissa / Leave a comment

I think there is a food holiday almost every day. I missed National Smore’s Day, but I will catch it next year. I won’t talk about all of them, don’t worry. Today, August 13th is National Filet Mignon Day. Keep reading to learn more. This post may contain affiliate links.

Steak, everybody loves it! Well, not everyone, but steak is a pretty popular source of meat in the USA, and Filet Mignon is the most tender cut. It is also super delicious when cooked properly. It can also be quite pricey, depending on where you buy it and if you are cooking it yourself or ordering in a restaurant.

I love Filet Mignon!

I only eat steak a few times a year. Why?

It is very expensive, and I am cheap. However, according to my Basket app 10 oz of Filet Mignon is only $7.99. If you eat a 3 oz portion, you will have slightly over 3 portions. I think that is pretty affordable, actually.
I eat a mostly plant-based diet with low quantities of red meats. Red meats are beef, lamb, mutton, pork, veal, venison, and goat meat. If you have been reading along this month, then you know I have been discussing Diverticulosis and Diverticulitis. While researching those conditions I found an article of a recent study that said eating more than 2.5 oz of red meat per day can increase your risk of colon Cancer. This also includes processed meats such as bacon, sausage, etc.
I have CKD. I have been stage 3 since 2017. All best practice says that if you have CKD you should be eating 0.6 to 0.8g/kgofbodyweight/per day. There is an influencer doctor who promotes the Keto Diet on Youtube, and I presume other places, who says it is a myth that high protein diets can harm the kidneys. It is most certainly not a myth, but you can read for yourself. My only point being is that you should listen to your doctor. The one who hopefully you see on a regular basis, orders your labs, and evaluates your labs. If your doctor says it is safe for you to consume the Keto Diet, or any high protein diet, whether you have CKD, or not, then it is probably OK. There are some cases where your doctor may tell you to do a higher protein diet, such as to lose weight quickly in cases where it is needed, and some people with stage 4 or 5 of CKD have what is called Protein Energy Wasting, and may be instructed by their doctor to eat more protein. Make sure you see your doctor regularly and have routine lab work to monitor your kidney function. You may wish to speak with a Registered Dietitian. Proteinuria is a key sign that the kidneys are not filtering properly. Egg yolks, and red meat, create a metabolite that is harmful to kidneys. Read it! I know for sure I feel much better when I consume 50 grams of protein or less per day. I have very little to no inflammation, and I don’t experience hyperfiltration of my kidneys.

Before anyone jumps all over me Plant-Based does not mean Vegan. Please read up on this topic.

Nutrition of 3 ounces of Filet Mignon cooked: These are estimates based on varying nutrition data. Most are close to the same.

Calories: 210 mg

Total Fat: 15 g

Saturated Fat: 6 g

Sodium: 45 mg

Potassium: 250 mg

Carbs: Zero

Fiber: Zero

Phosphorus: 15% of RDA

Protein: 15 grams

Other nutrients: Like Zinc, Vit B 12, Vit B 6, and Niacin, for which it is a good source.

Am I telling you not to eat Filet Mignon? Absolutely Not! I love Filet Mignon, and I enjoy it once in a while. I also eat other meat, and even processed foods. But, I eat them in proper portion sizes, most of the time lol, and in a Mindful way as to the effects it may have on my body. There are other issues besides just protein that goes along with eating meat if you have CKD. Namely phosphorus, sometimes calcium, potassium, and Iron which are all very important issues to consider for people with CKD. Below you will see some videos on how to cook Filet Mignon, and more.

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it’s a new day. Are you ready to tackle your health goals?

February 7, 2021August 5, 2021 / healthbuddymelissa / 35 Comments

Updated 8/5/2021

As I mentioned in previous posts I am revamping my coaching plans. I do this yearly to consolidate the plans and make them more targeted. As I continue to learn and grow they become better. I am also editing older posts to add my Mailchimp newsletter option and update any necessary info. This all takes a lot of time and new posts may be only weekly for a bit. I am looking at other options as well, such as creating some videos, especially for cooking with CKD. I think a lot of people just don’t know how to cook, or don’t think they have time to cook. I would say cooking and preparing your own meals is the #1 way to prevent and or get chronic diseases under control. Be sure to sign up for my newsletter so you never miss out on any posts. I am also working on different freebies for newsletter subscribers and special offers. I have tons of handmade items from my closed Etsy shop, just too time consuming when trying to get this going, and I may do some monthly contests for subscribers.

What does the It’s A New Day Plan look like? It’s a new day, and it’s time to meet your Health Goals, via tackling your goals head on and creating new healthier habits.

1- You can purchase the plan using the Paypal button below. You must live in the USA, at this time to be a client of Health Buddy Melissa. I need to read the laws of other countries before I can take that task on. You must be 18 years of age, or older. Please note my Paypal is old, and verified. I have had it for like 20 years. It is in my husband’s name, but it is completely mine. Once I receive notification of payment, within 48 hours I will send you a welcome email with an intake assessment for you to complete. All of my business emails are through Google Suite and are secure. If you use the contact form or leave a comment that goes to my Yahoo email. In your welcome email you will receive dates and times that I am available to review your intake assessment. You will need to choose one and put it in the return email with the intake assessment form. After I receive that we will meet via email, text, or via a phone call for us to review of your intake assessment. I don’t do video chats at first. You will need to decide the format. You will need to be on time for the assessment review. I will wait no longer than 15 minutes. The assessment review is completely free. You will have 48 hours after that to decide if you want to work with me to reach your health goals. If you decide yes we will proceed to the next step, if you decide no, your money will be refunded to you. All new one on one coaching customers must begin with the It’s A New Day plan. Your 30 days begins at the time of your first coaching session.

2- After the meet and greet, if you decide to work with me I will then send you a calendar of available dates and times for you to choose your coaching sessions. You will also receive privacy forms and a user agreement that will need to be signed and returned prior to the first session. Be sure to read the user agreement, which is your contract to do business with Health Buddy Melissa, carefully. It will contain all of the fine details.

3- You can choose between 1 session a week, 2 sessions a week, or 3 sessions a week. The prices for each will be outlined below. The sessions are done via email, phone chat, text or Instant Messenger. You will need to decide your platform. The very first session is where you will decide what goal you want to start with. Some examples could be better eating habits, better sleep, exercise, weight management, stress relief, pain relief, quit smoking, learning to cook, menu planning, time management, better food choices for your chronic illness, blood pressure, cholesterol, gut health etc. I will send one reminder before each session for your upcoming session. It is your responsibility to show up and be prepared for your session. Each session is 30 minutes long. It is your responsibility to respect this time frame. I can be flexible with dates and times because I also work out of the home 3 days a week. I understand not everyone can do a Monday to Friday 9-5 coaching schedule.

4- At the end of the 30 days, whether you have showed up for all of your sessions or not, the plan will end. You will be given the option to renew for another month, or terminate services. If you join my mailing list, below, I frequently offer savings on my coaching services. My target audience is middle aged women and men. If you would like to ask questions prior to purchasing a package, please use the contact form under the image. The questions will go to my Yahoo email.

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Herb Of The Month, This Week’s Food Challenge And Gift Idea #2 For CKD

December 1, 2020November 26, 2021 / healthbuddymelissa / Leave a comment

If you have been following along then you know each month I am picking a new herb to try for the whole month. I tend to always cook with onions, garlic, salt, and pepper. For October it was Turmeric. I really like Turmeric on meat. For November it was Rosemary. If you are serious about limiting your sodium intake, give Rosemary a try. You only need a little bit and it adds a ton of flavor, especially to soups and boring veggies. For the month of December I have chosen Dill. Everyone knows about dill pickles. But, there are so many other beneficial ways to use dill in cooking and seasoning. I have already found some recipes to try. Be sure to come back and check for those in future posts. Below there is a video about the health benefits of dill, and a link to read. I include the link because the video does not explain that in order to reap those benefits you would need to consume a cup of fresh dill. I don’t know anyone who eats that much dill. But, again, if you are trying to decrease your sodium intake, as a herb it will add a ton of flavor, I hope.

This week’s food challenge is a little bit different. Today, I compared Barilla Lentil Pasta, to regular white pasta. You can see the images below with all of the information from the box. Like other pasta, 2oz dry pasta is a serving size, with 180 calories, 1.5 grams of fat, no sodium at all, 24 grams of carbs but with 6 grams of fiber that makes 18 net grams of carbs, 13 grams of protein, 2% of RDA for Calcium, 15% RDA for Iron- that is spectacular btw, and 10% RDA of potassium. I discovered this pasta the week I went completely meatless. I didn’t try it though, until today. The nutrition profile is very good and it only has one ingredient, red lentils. I don’t care for lentils so I thought this would be a good try. So, what do I think? It is ok, a good meatless substitute. I think I will have to cook it a little longer because aldente just doesn’t work for this pasta. 2 oz definitely did not fill me up either, and I would have veggies or a large salad with it. As far as taste, it was a little different than regular pasta, but once I added a smidge of butter and some lemon pepper seasoning it was delicious. I would buy this again. However, I do not think I am going to convince my family to eat this, and at 3 dollars a box it might not be economical. Although If I am the only one eating it, it will last me several meals. Overall this was a good, healthy purchase.

My second gift idea for people with CKD, or any Chronic Disease is some lovely house slippers. I found the Cardinal ones from Landsend and I loved them. But, when I clicked the link the cardinals were gone. They had other lovely options though. There are some lovely, and not so pricey choices at Amazon. People with CKD and other chronic diseases are often cold. A lovely pair of slippers would make a wonderful gift. Slip-resistant slippers, and or indoor-outdoor slippers are also wonderful gifts.

Remember, you can always give the gift of a Health Coach, like me. Check out my Walking Plan! Contact me for more information!

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Read about Dill

What the Fructose!

August 14, 2020March 5, 2021 / healthbuddymelissa / 1 Comment

If you read this blog then you know I have had my own struggles with weight loss especially since reaching menopause. You also know I promote organic foods, when possible, and decreasing sugar. So, if you read my post from the other day about sugar being addicting then you got a good feel for the science. However, more explanation is needed especially when it comes to Fructose and sneaky names for sugar on food labels. Not only should you check for how many added sugars there are foods you buy in the supermarket, but also at the ingredients on each label. If you are having a hard time losing weight, or have Type 2 Diabetes, Pre-Diabetes, or Metabolic Syndrome, watch all of the videos below and learn about Fructose, High Fructose Corn Syrup, added sugars and how the body metabolizes sugars. You may have to pick your jaw up off the floor. None of them are long, and if you are at a high risk for Cardiac Disease pay particular attention to how high sugar amounts are leading to Cardiac Disease. This is not a paid post and I get no credit for sharing the videos. They are to help my readers learn.

There is one link, here, and the video is awesome, but be sure to read it all too. Do it last, though, after the other videos. It will make more sense.

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Making A CKD Meal Plan In A Food Shortage

March 23, 2020March 23, 2020 / healthbuddymelissa / 3 Comments

First, it was toilet paper and all paper products selling out. Now people are hoarding fresh meat and frozen veggies. I have seen people also buying whole carts of canned foods. Thank goodness some stores are starting to put limits on the number of items that can be bought. But not all stores are doing this. Some stores like Family Dollar and Dollar General still have food available, but they do not offer fresh meat or fresh vegetables. I prefer to eat all fresh and to cook myself. However, what is one to do when they need to feed their family and options are slim? Below I will share some things that I am looking at for meal planning and stocking up where possible.

1- If you can find organic vitamins get some. If you can’t find organic get adult vitamins. I take men’s vitamins because they are lower in calcium than women’s vitamins. I have begun giving my son a daily vitamin also, as his eating habits are atrocious and he is still working in retail. Also, be mindful that the vitamin has iron in it. My men’s vitamin does not have iron in it, so I have to get iron from foods. Amazon has a good supply of vitamins still in stock. Keep in mind that iron supplements can cause constipation.

2- Iron is extremely important for people with CKD to get enough in their diet. If you can not get fresh meat, canned tuna or chicken can be a good source. Try to get low sodium varieties. If you can not get low sodium drain and rinse the canned meat before eating it. Cereal, bread, pasta, and rice products are also good sources of Iron. They can also be high in sodium, phosphorus, and sugar. But, if you have limited choices you may need to use these products. We always have a ton of peanut butter due to hurricane prep from the previous year. Baked potatoes and sweet potatoes are also great options. If bread is running low where you live, learn to make your own. Pancake mixes are good sources of iron, but be careful to only have the serving size as they are also high in sodium and phosphorus.

3- Protein. While it is true people with CKD eat generally fewer protein amounts, their bodies still need protein. Protein is the building block of cells and without protein, cells can not repair themselves. Lots of foods have small amounts of protein in them. Learn to read labels to get the most bang for your buck. Beans and legumes are a good source of protein but are also high in phosphorus, and for me, I do not digest them well. With the exception of green peas. Milk and dairy products are good sources of protein if you can get them. Nuts are also a good option, especially walnuts and almonds. Don’t forget about eggs or egg whites if you have to avoid phosphorus. Eggs are very affordable and healthy. They also may have added sodium and phosphorus. The canned meats and peanut butter can apply to protein intake as well.

There are several food delivery services that deliver meals. I have looked at several of these and they are quite pricy and at the most, you will get 5 meals per week. The most affordable one I found is dinnerly.com. If you want fresh fruit and vegetables I found a few, but most are not accepting new customers, misfitfoods, perfectlyimperfectproduce , and farmboxdirect are still accepting new clients. I don’t find their prices to be horrible. If you can get some fresh veggies in bulk freeze some of them so they don’t go bad before you use them all. You can freeze fruit, too. Parsley and Kale are two superfoods that I have frozen in my freezer for smoothies. Check out your local farmer’s market also, just be sure you are respecting social distancing, use hand sanitizer when you leave, and wash hands as soon as you get home. That really goes for all the stores you may visit.

While we all want to help our local businesses to survive, be careful about eating out too much. Cooking at home is still the healthiest and best option for anyone with CKD or any chronic illness. This is a very hard time but you need to take care of yourself and be sure you are eating optimally for any conditions you may have. My family is having a hard time dealing with all this social distancing too. We already homeschool so at least I don’t have to worry about that. If you can plant a garden, I recommend learning to do that as well. Even if you can only do pot gardens. This is also a great time to learn about portion control and no food waste. Freeze what you can, make your own bread and be creative with leftovers.

If you have any questions or comments please use the contact form below to message me. If you would like assistance ask about my health coaching services. Don’t forget to sign up for my newsletter by using the same contact form below.

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My family meal plan for this week.

Yesterday 3/22/2020: BBQ pork, mac n cheese, and corn. I had to use canned corn, as I had it on hand already. It was drained and rinsed twice prior to cooking. The pork was done in the crockpot and mac n cheese was boxed, but I eat no more than a 1/2 cup.

Monday: Leftovers. The pork butt was a huge amount of meat. Whatever is not eaten tonight will be frozen for future use. I also keep the fat to cook with later or feed the dogs for a little extra flavor.

Tuesday: Creamy cheesy pasta with kielbasa, peppers, and onions. This is a new recipe for us and if my family likes it I will share the recipe. Peppers and onions can be frozen if you buy them fresh and don’t anticipate using them all before they go bad. Kielbasa is a high sodium food so limit the amount you consume.

Wednesday: Pan-fried chicken, brown rice and a veggie. Par-boil the chicken ahead of time, if you have high phosphorus use white rice and use a low potassium veggie if you have potassium issues.

Thursday: Grilled cheese and tomato soup. This is a weekly favorite at my house. I Use swiss cheese but only the lower sodium variety. Not all Swiss Cheese has lower sodium, read your labels. I use whole grain bread but if phosphorus is an issue use white bread. If bread becomes scarce I will have to make my own and just limit how much I consume. I eat the same soup like everyone else, but you can get low sodium soup or make your own easy enough.

Friday: Sausage, egg and cheese croissants. I have all of this on hand so that is what we will have. I limit the amount I consume and I have fruit to fill me up.

Saturday: Chicken nuggets and french fries. Try to get the lowest sodium and organic options if possible. Do not deep fry them, bake them. My family will be eating this while I am at work. I will take something to work to eat that will include veggies and fruit, probably a salad.

As long as I can get fresh fruit, it is always available for dessert or a snack at my house. I only buy fruit that is fresh and in season.

What is the Difference Between Sanitizing and Disinfecting? Plus, What My Family Meal Plan Looks Like for This Week.

March 9, 2020 / healthbuddymelissa / 1 Comment

Happy Monday! Unless you have been living under a rock you know that there is a lot of talk about this Novel Covid-19 virus. I am paying particular attention because I work in the Health Care field, and I have CKD. It is super important to me to keep me, my family and my patients as safe as possible. One thing I have been stressing is disinfecting daily.

So, what is the difference between sanitizing and disinfecting? Sanitizing is basically just a better clean than your normal clean. It reduces the number of germs but does not eliminate germs completely. I would say this is what any normal household does when they clean their home. However, with this particular germ Disinfecting is more prudent. Disinfecting eliminates all germs on a surface for a period of time. I personally am disinfecting every day. I will do a longer blog post on Wednesday on the different ways to accomplish this.

Do you sanitize or disinfect? What methods do you use?

What will my family be eating this week? Come back on Friday to see how I make each meal more CKD friendly. I had to buy more this week than I would have liked, just to have some extra food in case anyone in my home, unfortunately, gets the new virus. Disinfecting items are almost completely gone at stores in my area. I will post more about this on Wednesday. The most popular item is not the most cost-effective or efficient way to disinfect.

My menus start on Sunday and end on Saturday.

Sunday 3/7/2020: Homemade chicken noodle soup. This was amazing and everyone loved it. Come back Friday to see how I adapt it for CKD. Unfortunately, there were no leftovers. Please note for all meals fruit is the dessert for each day.

3/8/2020: Leftovers, or sandwiches and soup, breakfast for dinner, etc.

3/9/2020: Italian pasta with pork ribs and broccoli.

3/10/2020: Turkey meatballs with lemon rice and broccoli. This is actually our wedding anniversary so we may go out to eat. That is to be determined. I am leary of closed places and business cleaning habits.

3/11/2020: Pork cube steak with cheddar biscuits, green beans

3/12/2020: Sandwich of choice and fruit, leftovers if there is any. A garden salad is always a choice any day of the week.

3/13/2020: BBQ pork ribs, mashed potatoes, and green salad.

Do you menu plan? Do you have a chronic illness or special diet need? Share in the comments how you navigate this with meals for a family. If you would like to learn how to do this use the comment form below to send me a message for a free meet and greet.

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Tips on Tuesday: Learn To Wash Your Hands the Right Way

March 3, 2020March 3, 2020 / healthbuddymelissa / Leave a comment

If you have a chronic illness, like me, then the doctors on the news are giving you no comfort when they say old people and people with underlying chronic illnesses are the ones getting the most serious illness from this new virus in the news. That brings me no peace of mind, love, kindness or caring. If you are young you will be fine, some of them have actually said that. How awful! At any rate, my point is most people do not wash their hands enough, or correctly. When I was in nursing school handwashing was a huge part of our training. You had to do it right, in all ways to pass this skill. The video below goes through it in an excellent way. The only thing I wish she had said was that if your hands get dry and cracked, then hand lotion should be used to help the healing process, as germs can enter into that cracked skin. Watch the video, and practice the technique, it may just save your life or someone you love. I will be doing more posts on this new virus topic because it is super important for people who have CKD.

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Tips on Tuesday: Boil Foods to Reduce Phosphorus Levels

February 18, 2020February 23, 2021 / healthbuddymelissa / Leave a comment

Updated 2/23/2021 I have been researching Phosphorus since I was diagnosed with CKD in 2017. Phosphorus levels in foods are not required on food labels and are very often difficult to know which foods it is high or low. Below I will give some tips, and the source so you can read the whole article, on ways to keep phosphorus levels under control. I recently found a great app called Nutrition Facts. It has the phosphorus levels for a lot of foods. It is super easy to use, too.

If you are on Dialysis your nutrition requirements will be much different than someone who is stage 3, like me, or non-dialysis. Always consult your doctor about food choices or changes you are making.

1- I have mentioned this before, but it is worth mentioning again, learn to read labels. Any words with the word PHOS in the ingredients list, means there are levels of phosphorus in that food. Try to avoid or limit these as much as possible.

2- This kind of goes with number 1, but I put it separately to draw more attention to it. Processed foods, that means foods that can stay on the shelf for very long periods of time, low-fat foods, and other quick easy type meals not only have the highest levels of phosphorus but this kind of phosphorus additive is nearly 100% absorbed by the body. I love quick and easy too, but avoiding these foods as much as possible I think should be the goal of all who want to live healthier, not just CKD people.

3- I actually just learned about this. Boiling meat, and other food items, decreases the phosphorus content by up to 38% for meats. It also reduces potassium, sodium, and calcium. I just started doing this. I do not have issues with my phosphorus levels at this time. But, I am postmenopausal and I worry about my bone health, as well as maintaining kidney function. So, it is imperative for me to keep phosphorus levels in check. I simply boil for about 10 minutes then bake, or fry on the stove to finish the meat. I am looking into whether pressure cooking and crockpot cooking of meat has the same effect as long as you do not consume the juices it is cooked in. I will post more about that later.

4- Remember that whole grains, which are obviously less processed than white bread are higher in phosphorus, but they can still be better for you if you don’t have issues with phosphorus. I use multigrain bread and brown rice, but I consume them in lower amounts than the suggested serving size. So, instead of 2 slices of bread for a sandwich, I only have one slice. I basically half the serving size. Nuts, seeds, and legumes are also higher in phosphorus. See the phosphorus pyramid below. You can read the source I used here.

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Foodie Friday: Superbowl Meatballs

January 31, 2020 / healthbuddymelissa / 1 Comment

In case you haven’t heard there is a big football game this Sunday. I have to work and it figures because it is a really good game this year. If you have Diabetes, CKD or any chronic illness, then you know how hard going to parties can be. If you are having a party or attending one, modify the meatball recipe below provided by Davita to suit your needs. I personally would not use Canola Oil, but Olive Oil instead. And I would make my own Chili Sauce as bottled versions are generally more filled with salt and other additives that someone with CKD may not want. I have provided a link to a homemade chili sauce recipe too. It is super easy to make. If you have Diabetes choose sugar-free jelly.

Sweet and Sour Meatballs recipe

Homemade Chili Sauce

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Mindful Monday: Mindful Eating

October 28, 2019 / healthbuddymelissa / 1 Comment

If the definition of Mindfulness is focusing one’s awareness on the present moment, then Mindful Eating is focusing one’s awareness on what one is eating in the present moment. That is a basic definition. There is a lot to Mindful Eating. But, it starts with accepting and loving yourself first. Then as one works through the process and becomes more mindful of what, when, where, how and why one eats that is when habits change and a more healthy food relationship can be established. With Thanksgiving right around the corner and most of Thanksgiving is centered around family and food, overeating is a real issue for a lot of people. Especially if those with chronic illnesses where overeating can be especially dangerous. On Friday, Nov 1, I will be rolling out my Don’t Gobble til You Wobble monthly special. It will be geared towards people who want to be more mindful of eating during the holidays. It is a version of the 30-day plan, but with a discount for the month of November. I hope people will join me on this journey as I myself with CKD am mindful of staying within my restrictions during the holidays. Use the contact form below, or the button in the upper right-hand corner to message me if you are interested in learning about Health Coaching for Mindful Eating. You must be 18 years of age unless sessions are with a parent. If a participant has a history of severe eating disorders or unresolved trauma regarding food then Mindful Eating should be done with a trained Psychiatric Specialist trained in those areas, not a Health Coach. If your medical specialist gives the OK to work with me, as a Health Coach, then a form can be signed to allow that.

A few reminders. You can still get in on the October special until October 31st at midnight Eastern Time. The November support group starts Nov 6th, 1 PM Eastern time, and you can still sign up for that until Nov 5th at midnight Eastern Time. I will be doing my first voice podcast this Thursday. At first, podcasts will cover Kidney Awareness but will move to other topics after I have finished that topic. I will not be doing video podcasts until I am sure I have all the proper equipment and capabilities so as not to waste time. If you would like to submit topics or questions on the topic of kidney disease, please use the contact form below to message me. The first podcast will just be general info about me, and why I am doing Kidney Awareness. I am finishing up a new Guided Imagery for mild Social Anxiety. It should be available to purchase by next week in my Etsy shop. To see all of my current available plans, click here, and don’t forget I am looking for participants to help me practice my new Empower program for free. The part that is free is 90 minutes long, and it is part of my Holistic Health Coach class. Message me if you are interested.

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