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THE BEAN:
Kidney Empowerment

Eating Healthy on a Budget

2/23/2023

 
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Eating healthy can seem like an impossible task nowadays. However, it may be easier than you think. Listed below are some tips to keep your health on track and your wallet happy. 

What is “healthy eating”?
Healthy eating can look different for everyone based on dietary needs and health conditions. The U.S. Department of Health and Human Services defines “eating healthy” as a “healthy eating pattern that includes a variety of nutritious foods and drinks. It also means getting the number of calories that’s right for you (not eating too much or too little).” It is especially important for patients with kidney diseases or on dialysis to consult with their healthcare providers and dieticians when considering changes in diet.

Tips:
  1. Buy frozen fruits and vegetables. Frozen fruits and vegetables are usually flash frozen after harvesting, so more nutrients are locked in. They are also often cheaper than fresh produce and may go on sale or have deals like Buy One/Get One (BOGO) free or half off.
  2. Buy fruits and vegetables that are in season. These are more easily accessible, therefore reducing their cost. If you need a guide to seasonal produce, you can find some here:
    1. Seasonal Food Guide
    2. FDACS: Crops in Season
  3. Use coupons! Most stores have weekly or monthly ads that include sales or coupons. Use this to plan your weekly meals.
  4. Make a weekly menu. By making a weekly menu, it is easier to buy only the items needed for meals. This can reduce the stress of deciding meals and impromptu trips to the grocery store.
  5. Shop with a list and stick to it. By sticking to a list based on the menu planned out, there is less of a chance of buying unnecessary items.
  6. Meal prep ahead of time. Having meals prepared ahead of time can make you less likely to eat out due to forgetting to set out items for dinner or getting to meals late.
  7. Buy items that can be used in multiple dishes. Buying specialty items for specific recipes can lead to food waste.
  8. Buy store brands. Store brands often offer the same or similar items at a lower cost. 
  9. Shop at wholesale stores like Costco, Bj’s, or Sam’s Club. Buying in bulk can reduce the price and last longer, thus extending your trips to the grocery store.

For more information on healthy eating, we have provided some resources below. Please contact your healthcare provider(s) before changing your diet or health habits should you have any conditions that require dietary restrictions. 
Health.gov
World Health Organization
CDC

Eating healthy doesn’t have to be scary or a chore. Let us know what works best for you! As always, stay safe and healthy!

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Kidney Korner: Electrolytes- Sodium

2/16/2023

 
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What is sodium?
Sodium is an electrolyte with a positive charge. This differs from salt (sodium chloride) in that salt is a chemical compound while sodium is an element. We will be discussing sodium.

What does sodium affect? 
  • Blood pressure- too much sodium can lead to high blood pressure
  • Fluid balance outside of the cells
  • Potassium levels

Common Sources of Sodium
  • Smoked, cured, salted, or canned meats (jerky, cold cuts, fish, poultry, bacon, sausages, etc.)
  • Canned foods (soups, beans, vegetables, etc.)
  • Boxed foods
  • Frozen meals
  • Breads and rolls
  • Cheese
  • Pizza
  • Pasta dishes

How Dr. Munjal Helps:
Dr. Munjal can make dietary change recommendations, order Basic or Comprehensive Metabolic Panels (BMP/CMP) to check electrolyte levels, or order various supplements or infusions. 

Munjal’s Musings:
Sodium can come from a variety of sources, salt being one of them. One of the other most common sources of sodium is food preservatives. While it may be tasteless and not “salty,” it does not mean that it does not have sodium. A low sodium diet is generally recommended for patients with high blood pressure and kidney diseases. 

If you have any concerns or questions regarding sodium, please contact your Primary Care Physician or Nephrologist for recommendations. As always, stay safe and healthy!


Resources
CDC: 10 Sources of Sodium
UCSF: Guidelines for a Low Sodium Diet

​This website is for informational and educational purposes ONLY. While we strive for accurate, general medical information, this does not replace professional medical advice. Do not rely solely on this information. Please consult with your physician for more information regarding your specific needs. If you are experiencing a medical emergency, please call 911.

Walk it Out: Ten Benefits of Walking for Overall Health

2/9/2023

 
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Walking is an underrated form of exercise that has a long list of useful benefits. Here are 10 benefits of walking that can improve your health.
  1. Improve balance and coordination. Walking can help to decrease your fall risk.
  2. Improve mood, memory, and cognition. Light aerobic exercise has been shown to increase the circulation to the brain and can influence parts of the brain to change reactions to stress, thus helping to reduce anxiety and depression.
  3. Decrease risk of chronic illnesses. These illnesses can include heart disease, stroke, and diabetes. 
  4. Strengthen bones and muscles. Regularly using your muscles, especially on a variety of terrain, will keep bones strong and muscles active.
  5. Increase energy levels. Walking increases the amount of oxygen in your blood and increases the levels of hormones in your body that are shown to increase energy.
  6. Manage weight. Walking is a light exercise that can help one lose fat and gain muscle to maintain a healthy weight.
  7. Increase cardiovascular fitness. Walking at least 30 minutes a day, for 5 days a week, can reduce your risk of coronary heart disease by 19%.
  8. Improve mental health. Anxiety and depression levels have been shown to decrease with a regular walking routine.
  9. Keep joints flexible. Walking can help protect the joints, including your knees and hips.  It helps lubricate and strengthen your muscles that support the joints.  Walking 5 to 6 miles a week may help prevent arthritis.
  10. Boost social life. Walking with a buddy or group will help to increase and improve one’s social life and create a deeper bond with others. 

Safe Walking Practices:
  1. Find a walking buddy. Having someone to walk with can increase your motivation to walk. Walking with another person is also beneficial to ensure that, should something happen, you are able to get assistance quickly. 
  2. Walk during daylight hours. Walking at night can decrease one’s awareness of their surroundings. 
  3. If walking outside, stay close to home or your vehicle. By maintaining a shorter distance to safety, it can reduce the risk of becoming stranded due to exhaustion.
  4. Bring water. It is important to stay hydrated when exercising to decrease the risk of dehydration. Consult with your physician should you have fluid restrictions. 
  5. Bring a phone. Cell phones are convenient for playing music, audiobooks, podcasts, or to contact someone should an emergency arise.
  6. Bring something to assist with walking. Canes, walkers, or walking sticks can help increase stability and decrease fall risks.
  7. Wear sunscreen and protective clothing to prevent sunburns.
  8. Wear sturdy, comfortable shoes. Proper, supportive shoes can reduce the risk of injury and assist with creating a proper gait. ​

Consult with your healthcare provider(s) before altering or increasing your exercise habits to ensure that walking is a safe exercise for you. As always, stay safe and healthy!

Resources:
Sharma A, Madaan V, Petty FD. Exercise for mental health. Prim Care Companion J Clin Psychiatry. 2006;8(2):106. doi: 10.4088/pcc.v08n0208a. PMID: 16862239; PMCID: PMC1470658.
https://www.healthline.com/health/benefits-of-walking#muscle-tone
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
https://www.betterhealth.vic.gov.au/health/healthyliving/Walking-the-benefits-for-older-people

​This website is for informational and educational purposes ONLY. While we strive for accurate, general medical information, this does not replace professional medical advice. Do not rely solely on this information. Please consult with your physician for more information regarding your specific needs. If you are experiencing a medical emergency, please call 911.

    About The Bean 

    The Bean is a blog on a mission to share valuable information in the world of Nephrology.  We believe in empowering through education and The Bean is a great place to find resources and information on topics related to high blood pressure, kidney disease, dialysis, and topics that enhance the kidney minded lifestyle.    Enjoy and be sure to subscribe!

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13241 Bartram Park Blvd., Suite 1001
Jacksonville, FL  32258
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Tel: (904) 260-9898
​Fax: (904) 260-9891
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Empowering Through Education.

  • Home
  • Your Team
  • How We Help
    • Dialysis
    • Hyperkalemia
    • Hypertension
    • Hyponatremia
    • Kidney Disease
    • Nutrition
    • Proteinuria
    • Remote Patient Monitoring
    • Transplant Managment
    • Community Connections
  • Dialysis
  • Resources
    • Patient Info
    • Book List
  • Online Access
    • Connect Health Tracker
    • Healow App
    • Patient Portal
  • Contact Us
  • The Bean