Renal Diet Headquarters Podcast 051 – Herb, Spices and Simple Blends for Any Dish

Herbs, Spices and Other Season BlendsHerbs, Spices and Other Season Blends for Any Dish.

Podcast #51 Released on September 2nd, 2015  

Send in your questions about all things related to Chronic Kidney Disease to podcast@renaldiethq.com

 

Step away from the salt shaker:

Have you ever meet someone who can taste every little spice in their food?  Once you step away from salt, you will start tasting more of the flavors in your foods. Salt is actually bland, you can make more tasteful meals with herbs and spices then with salt.

Simple sauces:

Use simple herbs and spices to make great sauces.  Paprika adds a sweet/smokey flavor. Italian seasoning with a buttery sauce will work wonders and you won’t need a red sauce. 

Work with layers:

Creating a flavor profile to add depth and flavor to your meals.  Create your own flavor profile.  Use your nose, rub some of the herbs between your fingers to expose the scent/ flavor.  Add your herbs at the end of cooking for the best flavor.

Tips:

Still think you need salt? Maybe you need fresh lemon or lime juice instead. I love to add butter and lemon juice to my rice.  I love lime too. Chicken with sugar free salad dressing, as a dipping sauce, works wonders. Salt free seasonings are everywhere, so try them, then start to make your own.

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Renal Diet Headquarters Podcast 050 – Why You Should Focus on Making Healthy Meals at Home

cooking healthy at home for a renal dietPodcast #50 Released on August 19, 2015    

Send in your questions about all things related to chronic kidney disease to podcast@renaldiethq.com

Why you should focus on cooking healthy at home for a renal diet.

 

It feels good:

Eating healthy makes you feel better, how you eat is how you feel.  Processed food adds salt and other things that are not good for your renal disease, or other chronic diseases.  You will add more fiber and things that are good for you.  It will help you to feel fuller for longer.

Cooking healthy at home for a renal diet saves money:

Whether you are on a tight budget or not, cooking at home will save you money.  With the extra money you save you can put it toward a vacation, buy something special or put it in savings. Fresh  produce will make you feel better and you will save money.  It is an extra bonus for your health and your wallet. Don’t forget to plan your fresh foods, if you plan ahead, you will have less waste.

Something you can do together:

Cooking as a family can be a truly rewarding experience that can help you come together. Whether it is cooking dinners together before you sit down for a nice family meal, or even spending time together prepping lunches before you leave for a busy day, it allows for a little extra family time even on the busiest days.You can spend time with your family preparing in advance.  Bulk saves money and is a great way to spend time with your loved one.

You will know more about what you are putting in your system:

When you start cooking more from home, you will be able to start feeling how much better your body looks.  A bonus is that you will not have as much hidden potassium, sodium and other things so you will be able to maybe have a treat yourself more often when you want to. 

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Renal Diet Headquarters Podcast 049 – Facts about Healthy Kidney Meals At Home

Podcast #49 Released on August 12, 2015    

Send in your questions about all things related to chronic kidney disease to podcast@renaldiethq.com

Facts about healthy meals at home that will instantly put you in a good mood

There’s No Beating the Comforts of Home

While eating out is fun once in a while, there is truly no overlooking the comforts of home. When you are in your own home, you are better able to relax and enjoy your meals and the process of cooking delicious, healthy meals. At home, you don’t have to worry about what you are wearing to dinner, you can talk and laugh as loud as you want to, and you can take as much time as you like without worrying about clearing up a table for someone else. 

More Control over Your Meals

Cooking healthy meals at home offers you a higher level of control over the foods that you put on the table and ultimately into your mouth. When you cook your meals yourself, you know exactly how much salt, fat, and other often hidden ingredients go into your food. There is no guessing. When you eat out, even healthy options can have unhealthy additives that you might not be aware of.

Cooking As an Activity

There is a reason why so many people consider cooking to be one of their favorite hobbies- cooking can be a lot of fun and truly rewarding. Especially when you are focusing on cooking delicious and healthy meals for you and your family, you will get a sense of pride every time you sit down for a meal.

Something You Can Do Together

Cooking as a family can be a truly rewarding experience that can help you come together. Whether it is cooking dinners together before you sit down for a nice family meal, or even spending time together prepping lunches before you leave for a busy day, it allows for a little extra family time even on the busiest days. Cooking together with your spouse or partner can also be a very romantic and fun experience.

Something You Can Be Proud Of

Cooking healthy meals at home will bring you a sense of pride. The feeling of contentment that cooking meals at home, especially healthy meals that nourish your body and keep you and your family going, will truly make you feel happy. Feeding yourself and your family, after all, is one of the fundamental joys in life.

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Renal Diet Headquarters Podcast 048 – What to Pack in a Bento Box That Is Good For a Kidney Diet

Bento Box Ideas KidneyPodcast #48 Released on July 8, 2015    

Send in your questions about all things related to chronic kidney disease to podcast@renaldiethq.com

What to Pack in a Bento Box That Is Good For a Kidney Diet

What Is A Bento Box?

A bento box is a style of packing meals for lunches, etc. Typically, there are multiple small containers or compartments in a bento box. These allow for variety as well as healthy portion sizes. Bento boxes are also reusable, Tupperware type dishes, so they cut down on a lot of waste which can save you money as well as help the environment.

Laptop Lunches Have Excellent Bento Boxes: Go There

Bento Boxes on Amazon: Go To Amazon

Easy Packing

Bento boxes are perhaps one of the easiest ways to pack a healthy meal to go. Bento boxes can be purchased from websites such as laptoplunches.com or multiple other sites, and even in some stores.

You do not have to have a special lunch box to make a bento box, however. You can make your own by using small Tupperware containers. Packing lunches this way makes packing lunches or other meals super easy, and can help guide you to healthier portion sizes.

Kidney Healthy Options

A Bento box will have multiple options to keep your meal interesting as well as control portion sizes. You will have many different options available to you in one meal, but there will be small amounts of each item. Fill each compartment with a different healthy and delicious option.

Here are some ideas for great kidney friendly Bento box options:

  • Berries such as strawberries, raspberries, blueberries, cherries
  • Sliced Apples, peaches, pineapple
  • Carrot Sticks, celery, zucchini
  • Kidney friendly chicken or egg salad and sandwich fixings
  • Grilled chicken, turkey, or shrimp (great for leftovers!)
  • Fresh Salad: cabbage, radish, carrot, onion, celery, cucumber
  • Fat Free Yogurt or Cottage Cheese
  • Pasta and kidney friendly sauce.

Delicious Variety

Having so much variety has multiple purposes, all aimed at helping you maintain a healthy diet. First, just the visual display of multiple options keeps you interested in each available option. This encourages you to eat the meal you packed instead of making less healthy decisions. Second, it helps you maintain proper food portions so you do not overeat.

Great for Kids and Adults

Whether you are using them for breakfast, lunches, or dinner, Bento boxes are a great option for kids and adults. Packing food this way certainly makes on the go lunches easy and delicious, but you can use this style of eating for any meal. In fact, presenting meals this way can help entice picky eaters to eat much healthier.

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Renal Diet Headquarters Podcast 047 – Vacation Travel, Healthy Eating and Kidney Disease

renal diets and vacationsPodcast #47 Released on July 22, 2015    

Send in your questions about all things related to chronic kidney disease to podcast@renaldiethq.com

Vacation Travel and Healthy Eating Ideas For Chronic Kidney Disease

Traveling Smart

Most people tend to eat a lot of junk food while they are traveling; road trips become a reason to constantly snack on chips, candy, and fast food and airport restaurants are hot spots for greasy foods and booze. Many times this occurs simply because it is expected, but it actually isn’t necessary.

If you make a plan and stick to it, you can keep your eye out and easily find smarter options. The bigger restaurants in airports typically have a lot of healthier meal options, and you can skip the booze and stick to healthier options like water or lemonade. Simple planning for road trips can help you avoid the junk food.

Travel Foods to Bring With You

Keeping a stock of healthy snack options is always a great idea when you are traveling. These options should be kept as simple as possible. A little preparation ahead of time can help with this. For example, use snack bags to separate small servings that are easy to open and eat while on the road. Foods like carrots, celery, sliced apples, strawberries, animal crackers, salt free pretzels, etc. are all excellent options for easy snacking while on the road.

Here are some bars you can eat on the road and order: http://www.renaldiethq.com/nutrition-bars-you-can-eat-on-a-renal-diet/

Eating Out On the Road

Road trips, of course, often involve meals at roadside restaurants. This is absolutely fine, as long as you are vigilant about what you are eating. As a general rule, it is better to order a la carte and avoid buffets. This is because you can request meals to be made to your specifications.

Healthy ideas for eating out include asking for sauces on the side, requesting that no salt be added while cooking, and sticking to simple steamed vegetables for sides. Avoid casseroles because they often are full of added sodium. Remember that it may seem like you are missing out, but overall you will feel so much more comfortable while on the road if you stick to the healthiest meals possible.

The Rules of Fast Food

Now and again, you may not be able to avoid hitting a drive through window. As long as you aren’t doing it for every meal, there are options that are much better than others.

Order your hamburgers with few condiments, sticking to mayonnaise and mustard when needed. Lettuce, onion, and one slice of tomato are usually safe.

Order a side salad or fruit cup for a side instead of fries.

Stick to water or clear soda to drink. If you are choosing chicken, go for the grilled option rather than fried to cut down on oil and salt.

If you are paying close attention, it can be easy to make healthier decisions in any situation.

Stick To a Schedule

The times that people typically find themselves overeating or making truly poor decisions, it is because they have let themselves get too hungry or just didn’t plan properly. There are tricks to avoid this- one is keeping a stash of healthy snacks, and the other is keeping to a set schedule.

When you are at home, you tend to eat at around the same times of the day. This shouldn’t change too much when you are traveling. Try to plan your trips so that you will have easy access to food, restrooms, and a little exercise during the times that you would if you were home.

Stay Hydrated

Many people simply forget to drink enough water, others believe that they will have to make less stops on their trip if they avoid drinking. This isn’t healthy at all! Make sure you are sipping water and staying plenty hydrated, especially if you are flying.

Get Out and Move

It is important to get out and stretch your legs once in a while. If you are on the road, try to stop every two to three hours for bathroom breaks and a short walk. It will help keep you energized as well as help with back and leg pain, etc.

Read this podcast  RDHQ047 Transcript

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