To Prevent Kidney Stones

Photo Credit: Hey Paul Studios via Compfight cc
Photo Credit: Hey Paul Studios via Compfight cc

To Prevent Kidney Stones: limit protein, sodium, calcium and oxalate in diet intake and increase fluid.

Beverages: Limit draft beer; chocolate beverage mixes, cocoa, instant tea and instant coffee

Breads and Cereals: Limit grits, wheat bran, instant cereal, any breads or crackers with salted tops, cheese pizza 

Desserts: Limit fruitcake, desserts made with chocolate, nuts, berries, red currants or rhubarb

Fats: Avoid nuts and nut butters, regular salad dressings, bacon fat, bacon bits, snack dips made with instant mixes or processed cheese

Fruits: Avoid Berries (blackberries, gooseberries, black raspberries, strawberries), concord grapes, red currant, lemon, lime and orange peels, calcium fortified fruit juice, grape juice

Meats and Meat Substitution: Avoid baked beans with tomato sauce, peanut butter, tofu, cold cuts, cured meats, hot dogs, bacon and sausage, imitation crab and lobster 

Potatoes: Limit Sweet potatoes

Snacks: Avoid chips, salted crackers and cheese

Soups: Limit canned soups or dehydrated soup mixes 

Vegetables: Limit beans (waxed and legumes), beets, celery, eggplant, leeks, summer squash

Other:

Calcium – 800 mg /day

Vitamin C – do not supplement as increases oxalate in urine

Fluid – 12.5 glasses/cups/day

Entertain the Concept of Health this Holiday Season

Photo Credit: ecstaticist via Compfight cc
Photo Credit: ecstaticist via Compfight cc

Tis the season of food, food and food. So how do we manage our health while entertaining and celebrating?  Instead of fearing weight gain or trying for weight loss during the holidays, let yourself maintain your current weight. Think slow and steady wins the race. However this is not a race rather an almost 2 month period of eating and drinking.  This year, vow to make the holiday season healthy with family and friends as the focus and these tips to plan a mindful season balanced between food and fitness.

5 Tips Celebrate Health and Holidays

  1. Focus on Family and Friends – Growing up in an Italian family I remember the holidays were about food and family. Instead of making food for 25 people, we made enough for 50 people. Instead of sitting around the fire, we sat around the table. If this was your family, start a new tradition this year. Celebrate you health and the holiday season by focusing on family and friends not food. Have family and friends come over to socialize rather than eat. You can serve food, but don’t center the evening on/around the food and the act of eating all of it.
  2. Plan Fitness – With limited time, shopping exhaustion and colder weather, our fitness routines get displaced. Since moving increases your energy, your mood and your metabolism, this is the last thing you want to give up over the holiday season. Instead, make dates with friends to go yoga together rather than getting drinks. Schedule spin class or any classes that you have to pay for if you miss. This is a great incentive to make sure you attend class.
  3. Make a date. Use you daily planner or PDA to schedule all activities, whether it is food shopping, meal prep, exercise or therapy. If it gets scheduled just like any important meeting, you will set the precedent to ensure this activity gets done.
  4. Slow down and Savor – Being a foodie, I know how hard it is not to celebrate with food. However, you can change your mindset of that of your guests too by hosting smaller more intimate holiday parties. Create small intense flavorful meals. Start the meal off with a prayer, a toast or even a moment of silence to allow you and your guests to refocus, create inner calm, and engage in mindful eating.
  5. Use Your Five Senses: Rather than race through your holiday meal and overeat, be sure to use all 5 senses while eating. Smell your food and think about memories the aroma may conjure up. Touch your food; Is your bread hot and crusty or naturally rough with seeds and nuts? Think about the texture and how it makes you feel. Really look at the plate. Is the food presented beautifully? Are there multiple colors on your plate, there should be. Listen to the food, yes listen to see if the turkey’s skin is crispy or the biscotti crunchy. And finally taste your meal!! Many people eat an entire meal and Can never tell you what it really tasted like. They were too busy talking, or shoveling the food in so they could either leave the dinner table or get seconds. This holiday season, be healthy mentally and physically by truly tasting your food and appreciating each bite. A small amount of food tasted will fulfill you more than a few plates of food you never tasted would.