Today’s blog is definitely written for the shock factor. It’s meant to make you go Ewwwww….!!! It’s meant to make you aware of not only what you may be eating, but also, what’s been eating you. If I haven’t laid the groundwork in my previous posts, or haven’t motivated you to start eating “real” wholesome foods…today’s blog may just be the motivator that gives that you push. You won’t believe what you might be putting into yours and your loved one’s body.

Truth is, chemicals that are used as weed killer, flame retardant, and sunscreen are startlingly common in your supermarket. But you won’t find “carcinogens,” “paint chemicals,” or “beaver anal gland juice” on the back panel. They’ll be hidden under names like “Butylated HydroxyAnisole” or “natural flavoring.” Break through the science experiment to find out what you’re really eating.

Here are some of the scariest ingredients that you may find in your favorite everyday foods:

Aspartame

WHAT IT IS: A near-zero-calorie artificial sweetener made by combining two amino acids with methanol. Most commonly used in diet soda, aspartame is 180 times sweeter than sugar.
FOUND IN: More than 6,000 grocery items including diet sodas, yogurts, and the tabletop sweeteners NutraSweet and Equal.
WHAT YOU NEED TO KNOW: Over the past 30 years, the FDA has received thousands of consumer complaints due mostly to neurological symptoms such as headaches, dizziness, memory loss, and, in rare cases, epileptic seizures. Many studies have shown aspartame to be completely harmless, while others indicate that the additive might be responsible for a range of cancers. My thoughts on it? If a pregnant woman is advised not to consume, why should those not pregnant consume?

Titanium Dioxide

WHAT IT IS: A component of the metallic element titanium commonly used in paints and sunscreens. The food industry adds it to hundreds of products to make overly processed items appear whiter.
FOUND IN: Processed salad dressing, coffee creamers, and icing.
WHAT YOU NEED TO KNOW: Titanium is a mined substance that’s sometimes contaminated with toxic lead. Plus, most white dressings (like creamy ranch) aren’t great for you anyway. Both your health and your waistline will fare better if you go with an olive oil- or vinegar-based salad topper instead.

Glyphosphate

WHAT IT IS: The active ingredient in the popular weed killer Roundup. It’s used on corn and soy crops genetically engineered to withstand a heavy dousing of the chemical.
FOUND IN: Most non-organic packaged foods containing corn- and soy-derived ingredients. Because it’s a systemic herbicide, it’s taken up by the plant—meaning you!
WHAT YOU NEED TO KNOW: Glyphosphate exposure may be linked to obesity, learning disabilities, and infertility.

Butylated HydroxyAnisole (BHA)

WHAT IT IS: A petroleum-derived antioxidant used to preserve fats and oils.
FOUND IN: Beer, crackers, cereals, butter, and foods with added fats.
WHAT YOU NEED TO KNOW: Studies have shown BHA to cause cancer in the fore stomachs of rats, mice, and hamsters. The Department of Health and Human Services classifies the preservative as “reasonably anticipated to be a human carcinogen.”

Interesterified Fat

WHAT IT IS: A semi-soft fat created by chemically blending fully hydrogenated and non-hydrogenated oils. It was developed in response to the public demand for an alternative to trans fats.
FOUND IN: Pastries, pies, margarine, frozen dinners, and canned soups.
WHAT YOU NEED TO KNOW: Testing on these fats has not been extensive, but the early evidence doesn’t look promising. A study by Malaysian researchers showed a 4-week diet of 12 percent interesterified fats increased the ratio of LDL to HDL cholesterol. Furthermore, this study showed an increase in blood glucose levels and a decrease in insulin response.

Red #3 (Erythrosine) and Red #40 (Allura Red)

WHAT THEY ARE: Food dyes that are orange-red and cherry red, respectively. Red #40 is the most widely used food dye in America.
FOUND IN: Fruit cocktail, candy, chocolate cake, cereal, beverages, pastries, maraschino cherries, and fruit snacks.
WHAT YOU NEED TO KNOW: The FDA has proposed a ban on Red #3 in the past, but so far the agency has been unsuccessful in implementing it. After the dye was inextricably linked to thyroid tumors in rat studies, the FDA managed to have the liquid form of the dye removed from external drugs and cosmetics.

Yellow #5 (Tartrazine) and Yellow #6 (Sunset Yellow)

WHAT THEY ARE: The second and third most common food colorings.
FOUND IN: Cereal, pudding, bread mix, beverages, chips, cookies, and condiments.
WHAT YOU NEED TO KNOW: Several studies have linked both dyes to learning and concentration disorders in children, and there are piles of animal studies demonstrating potential risks such as kidney and intestinal tumors. One study found that mice fed high doses of sunset yellow had trouble swimming straight and righting themselves in water. The FDA does not view these as serious risks to humans.

Castoreum

WHAT IT IS: Beaver anal gland juice. Really. Beavers combine it with their urine to mark their territory.
FOUND IN: Vanilla or raspberry flavoring in processed foods, labeled only as “natural flavoring.”
WHAT YOU NEED TO KNOW: It’s beaver anal gland juice.
Bottom line….to avoid most of these pesticides, I always advise my patients to shop the perimeter of your grocery store. This is where you will find most foods in their natural state. In kidney patients, any non-natural food choices may add unnecessary chemicals to the kidneys metabolic process. As always, the best in health to you and yours!

Information or materials posted on this blog are intended for general informational purposes only, and should not be construed as medical advice, medical opinion, diagnosis or treatment. Any information posted on this blog is not a substitute for patient specific medical information or dietary advice. Please consult with your healthcare team or dietitian for a more complete dietary plan and recommendations.

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Posted by Kelly Welsh on May 8, 2013 at 8:35 am

Credit: bit.ly/13MPDEc

Servings: 4

Ingredients:
1/4 pound raw sugar snap peas
1 peeled and sliced Hass avocado
1/2 teaspoon Dijon mustard
1 tablespoon lemon juice
1 tablespoon olive oil
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground pepper

Preparation:
In a bowl, whisk together Dijon mustard, lemon juice, olive oil, kosher salt, and freshly ground pepper. Add raw sugar snap peas and avocado, tossing gently to combine.

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Posted by Kelly Welsh on May 1, 2013 at 8:42 am

Once you have received a new kidney your diet may resemble the one you had before you got sick. It is still important to watch your sodium intake, especially if you have high blood pressure. Your doctor and dietitian will help you make the transition to your new diet and will ease up your restrictions once your new kidney proves it can do its job well.

Here are a few points to consider once you have received your new kidney:
Prevent excess weight gain. Many people who have received a transplant gain weight because they have fewer restrictions on foods and feel well enough top eat. Gaining too much weight can increase your risk for hypertension and diabetes. Make sure you keep track of your weight and the number of calories you are eating and participate in regular physical activity.

Protect your bones. Kidney disease can weaken your bones. It is important to make sure you are eating adequate calcium and participating in weight bearing activity. Talk to your doctor about receiving a bone scan to assess the health of your bones.

Avoid dietary supplements that are used to boost the immune system such as Echinacea, Goldenseal, and Astragalus. These can interfere with your anti-rejection medication. Supplements that may be beneficial include fish oil (1 – 3 grams per day to help reduce the risk of heart disease), approved multivitamins and calcium. Make sure to talk with your physician before starting any additional vitamins and/or herbal supplements.

Because of medications you will be taking to help prevent rejection, your immune system may be weakened. One of your primary concerns regarding food will be safety. Avoid food borne illness by keeping hot food hot and cold foods cold. As a general rule, do not leave food out of the refrigerator for more than two hours especially if it has multiple ingredients. When you finish a meal, make sure you put the food away quickly and reheat to the appropriate temperature (see thermometer diagram).

The following is a list of foods that are known to be “potentially hazardous” meaning if they are mishandled; they are likely to cause illness:

Dairy products such as milk, cream, butter, eggs and cheese
Meat, poultry and fish
Custard filled bakery items
Potato or macaroni salad
Tofu
Sliced melons
Cooked beans and rice
Caesar salad dressing
Mayonnaise

In addition, make sure that you wash your hands frequently and keep your counter tops and dishtowels clean. Throw your sponge into the dishwasher every night and make sure to replace it when it starts to look worn.

While you are recovering from a transplant, good nutrition can help reduce recovery time and complications and improve your sense of well being. Make sure you ask your doctor and dietitian to give you specific recommendations to help support your health through the process.

Information or materials posted on this blog are intended for general informational purposes only, and should not be construed as medical advice, medical opinion, diagnosis or treatment. Any information posted on this blog is not a substitute for patient specific medical information or dietary advice. Please consult with your healthcare team or dietitian for a more complete dietary plan and recommendations.

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Posted by Kelly Welsh on April 25, 2013 at 7:40 am

Spring is a great time to clean up your closets — and your diet. As the weather warms and heavy soups, stews and casseroles lose their appeal. Start taking advantage of seasonal spring food, especially the fruits and vegetables that are so tasty in the earlier part of the year. It’s easy to follow a healthy diet when you incorporate spring food. Always make sure to pay attention to your potassium levels and your diet restrictions, as needed.

Seasonal food is a great food choice for several reasons. First, seasonal fruits and vegetables are at optimal flavor and quality. Second, they’re in abundance, so they cost less at the grocery store or farmer’s market. And third, they are more nutritious because they don’t sit around. Seasonal foods don’t have to travel as far or as long to our table as those grown in faraway locations.

Seasonal Food: What’s in for spring
Which fruits and vegetables are seasonal? It can vary somewhat from region to region but among the most popular are:

• Apricots. Although many people enjoy dried apricots, they are also delicious served fresh, especially when chopped in a salad.

• Asparagus. When visiting a grocery store in the spring, you’ll likely see displays of asparagus. For a delicious treat, fire up your grill: Spray asparagus spears with a little oil, sprinkle your favorite seasoning, then grill them over a hot fire for about 5 minutes. Grilled asparagus should be brown in spots, but not charred.

• Artichokes. They are one of the highest antioxidant vegetables around. To prepare an artichoke, tear off the outside leaves. Cut off the stems tips of the leaves and steam them in the microwave; serve drizzled with low-fat Italian dressing. Microwaving time depends on the amount. A large artichoke can take about 7 minutes, a small one only about 2 to 3 minutes.

• Broccoli. Broccoli is always a good choice because it’s loaded with antioxidants and is high in fiber. You can serve broccoli steamed or sautéed, or try it raw in salads or for a crunchy snack.

• Chives. Chives are one of the many seasonal herbs that are especially good in the spring.

• Fennel. Fennel is available in early spring and also in summer and fall. It has a slight licorice flavor and adds a unique taste and crunch to salads.

• Greens. Spring greens include Swiss chard, mustard greens, and collard greens. Toss them in a salad. Don’t hide their natural flavors under a heavy dressing. Instead, mix a splash of lemon juice with a high-quality olive oil.

• Mango. A great spring desserts. Try fresh strawberries topped with a mango puree. It’s a neat way to incorporate spring food in your diet.

• Oranges. Oranges are a winter fruit, but they carry over into spring.

• Spinach. Try spinach in place of lettuce in sandwiches, on burgers or in salads, or sauté spinach to serve as a side dish or in pasta.

• Strawberries. Strawberries are available through early summer, but may be sweetest in spring.

Seasonal Food: Get as Much as You Can
Spring weather can make it pleasant to grill outdoors, one of the healthiest ways to prepare food. Grill leaner cuts of meat with asparagus for a tasty springtime dinner.

For a springtime breakfast idea, skip the heavy oatmeal and opt for a bowl of muesli soaked in low-fat milk and topped with fresh fruit. Don’t forget to monitor your phosphorus and potassium levels. No matter what time of year, you can incorporate lots of healthy fresh fruits and vegetables into your diet. The American Dietetic Association recommends at least five servings each day, and spring’s bounty makes reaching this goal a lot easier. Fruits and vegetables that are nutritious and available year-round include potatoes, carrots, celery, bananas, and peppers, but you may want to shift your focus to seasonal foods when possible for the freshest taste. When choosing fruits and vegetables, always make sure to follow the nutrition guidelines recommended to you by your dietitian and/or physician.

Information or materials posted on this blog are intended for general informational purposes only, and should not be construed as medical advice, medical opinion, diagnosis or treatment. Any information posted on this blog is not a substitute for patient specific medical information or dietary advice. Please consult with your healthcare team or dietitian for a more complete dietary plan and recommendations.

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Posted by Kelly Welsh on April 10, 2013 at 9:26 am

There may be nothing worse than being physically exhausted, looking forward to bedtime after a long day, but as soon as you hit the pillow, that familiar feeling, unfortunately, starts to set in. That irresistible urge to move the legs continually due to uncomfortable sensations people often describe as creeping, crawling, cramping, tingling, pulling, aching, burning or even painful. Symptoms start or become worse when resting and improve when the legs move. Relief occurs during activity and persists as long as the activity continues. Finally, symptoms worsen in the evening, especially when lying down. What I am referring to here is what is diagnosed as Restless Leg Syndrome. Approximately 1 in 6 people suffer from what we call Restless Leg Syndrome (RLS). The exact cause of RLS remains unknown, but nutritional deficiencies may contribute to or worsen the symptoms. For those with specific vitamin or mineral deficiencies, eating certain foods can help to lessen the symptoms of RLS.

The human body needs iron to transport oxygen. An iron deficiency interferes with the delivery of oxygen to cells throughout the body, resulting in fatigue. Iron deficiency may contribute to the onset of restless leg syndrome or cause the symptoms to worsen. To relieve symptoms, patients should eat foods rich in iron. The best dietary sources of iron include animal products such as red meat, fish and poultry. These foods contain heme iron, derived from hemoglobin, from which the body can absorb 15 to 35 percent of the iron, according to the National Institutes of Health Office of Dietary Supplements. The richest sources of iron include chicken livers, beef, clams, oysters and dark meat turkey. Plant products, such as dried beans, lentils, spinach and raisins; contain non-heme iron, from which the body only absorbs 2 to 20 percent of the iron. The body absorbs iron more easily by coupling the intake of an iron source with a Vitamin C source, such as strawberries and red peppers. Make sure you are receiving your Epogen, Procrit and other medications, as prescribed. Always follow your dietary restrictions on protein, potassium and phosphorus.

Another deficiency, Folate, may contribute to exacerbating symptoms of RLS. Folate, also known as vitamin B9 or the synthetic version of folic acid, is essential in producing and maintaining new cells. The body needs folate to produce red blood cells and prevent anemia. Patients with low levels of folate may experience the symptoms of restless leg syndrome. To possible relieve these symptoms; patients can eat foods rich in folate or fortified with folic acid. Many types of foods naturally contain folate, including green leafy vegetables such as spinach, citrus fruits and fruit juices and dried beans such as cowpeas and great northern beans. Foods fortified with folic acid including breakfast cereals and enriched breads, rice and pastas, may also be helpful.

Magnesium, a mineral, helps regulate blood pressure and blood sugar, keep the heart rhythm steady, keep bones strong, support a healthy immune system and maintains muscle and nerve function. Magnesium deficiency can cause nausea, vomiting, loss of appetite and fatigue that can lead to numbness and tingling, along with muscle contractions and cramps. Since a magnesium deficiency can contribute to the symptoms of restless leg syndrome, eating foods high in magnesium can help relieve symptoms. Foods such as spinach, potatoes, beans and peas all contain magnesium. As kidneys fail they may not be able to remove adequate levels of magnesium from the blood. Therefore, blood levels of magnesium can build up. Also, large doses of antacids and laxatives containing magnesium have been associated with magnesium toxicity. Magnesium toxicity resulting from kidney failure has signs similar to those of magnesium deficiency. Thus, neurological impairment changes in mental status, appetite loss, muscle weakness and irregular heartbeat may occur. Since people with kidney disease may lack the ability to efficiency excrete excess magnesium, they should generally refrain from taking magnesium supplements. Make sure you receive your physician’s “okay” before you start increasing magnesium in your daily diet.

Foods that may worsen RLS

Caffeine
According to the Mayo Clinic, people with restless legs syndrome should limit caffeine and caffeine-containing products, including chocolate and beverages like tea and soda. If symptoms improve after several weeks of no caffeine, then the patient knows to avoid these foods permanently.

Alcohol
Alcohol may initially alleviate restlessness and cause sedation, but after approximately one hour, this effect wanes and a rebound sympathetic drive may worsen leg restlessness and sleep disturbance. Decrease alcohol, which may also trigger or increase the span or intensity of symptoms of restless legs syndrome for most individuals.

Ice Cream
All flavors of ice cream may trigger or cause worsening of restless legs syndrome symptoms. For example, chocolate ice cream contains caffeine. In addition, some brands of ice cream may contain gluten. Ben & Jerry’s ice cream is one of the few brands that are gluten-free. Patients with restless legs syndrome may want to decrease consumption of ice cream.

Information or materials posted on this blog are intended for general informational purposes only, and should not be construed as medical advice, medical opinion, diagnosis or treatment. Any information posted on this blog is not a substitute for patient specific medical information or dietary advice. Please consult with your healthcare team or dietitian for a more complete dietary plan and recommendations.

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Posted by Kelly Welsh on March 27, 2013 at 9:28 am

As a dietitian, I am always watched when sharing meals with others. I can’t attend a dinner, with others, without guests being mindful of their choices (and mine), while explaining their food choices, nutrition goals, disease states, etc.. I love what I do and I find food and people’s choices absolutely fascinating. I am absolutely intrigued to watch people’s eating habits and listen to how it may affect them. That doesn’t mean that I am criticizing your choices, if you’ve ever shared a meal with me. Honestly, I’m not. I realize that each person’s diet has very different needs. But, what I love the most…is watching the transformation happen over time. Not just because they want to fit into the new trendy pair of  jeans. Instead, there may be nothing more rewarding and exciting than watching the light bulb go on in people, when they finally realize how good they feel, the energy they have when they start making better choices, most of the time.

I am often asked of people the following questions: “Kelly, how do get yourself to make good choices all of the time? Doesn’t it get tiring? Don’t you just want to eat bad food every once in awhile?”To be honest, the short answer is rarely. I am not suggesting everyone be perfect all the time, but there are three VERY important reasons why most of the time, I will choose to eat something healthy or make the effort to eat something healthy and that is this. Feeling bad, awful, tired, or run down is NOT an option. After almost 17 years, since I was diagnosed with kidney disease and eating the way I do, to support my kidneys, when I do choose foods that are not so “supportive,” I feel tired, bloated, my head hurts, and, if it’s salt…I have to deal with major fluid retention issues.

Here’s the problem with that. Right now, I do not have the option to feel bad. And here’s why…

You see these 3 beautiful children? Those are my kids and can you imagine me saying to them: “Hey guys, can you just sit here quietly and not touch anything while mom sits on the couch for awhile? If you get hungry, just get something out of the fridge and whip up a meal real quick, okay?” I assure you that is NOT going to happen. Or how about…? “No, sorry, mommy doesn’t feel good and can’t play outside today. Nope, I can’t ride bikes either.”

I’m not saying every mom doesn’t need a day to herself, but I would like to NOT use this answer as often as possible. I’m not trying to be negative here. I’m probably one of the most positive people you will ever meet, but the reality is, if I want to stay on top of my game, if I want to accomplish the very long to do list that awaits me every single day, if I want to be available for my children to cook for them, play with them, get them to soccer, hockey, piano, dance, school, church class, volleyball, friends houses, etc.. I have to eat the food that will fuel me to do all of those things. Not foods that are going to drag me down, but foods that are going to help me in my quest to feel great AND keep me healthy.

So, back to the cheating question. I’m a very big fan of a cheat day for most people, but my definition of a cheat day is much different than you might think. There are some people out there who will tell you to “go all out.” Just eat whatever…fast foods, potato chips, brownies, etc.. That, to me, is just a recipe for disaster. Those foods are just horrible for you, and they WILL have you passed out on the couch for the rest of the day.

But how about saving your “cheat day” for a dinner out with friends. Maybe, just order some good food that looks appealing to you without worrying too much about how it’s prepared or what it comes with. For me, that usually means ordering some kind of fish I haven’t tried, or a good steak while not worrying too much about the portion sizes. Not caring at all, and ordering that huge plate of Chinese food or other real salty food item is just not worth it to me.

The other time you may want to use a cheat day/cheat meal is when you have plans to eat at someone else’s home. I always make sure to bring something to my hostess’ house that is a healthy food item that I can enjoy. Hopefully, fast food is not on the menu and you can work with whatever is there. Make that your “cheat meal” and focus on having fun with your family and friends instead.

So, to answer the question…
Yes, I do eat healthy MOST of the time, not because I have superhuman willpower and not because I feel like I HAVE TO. I do it because I want to feel good each day. I want to wake up early and write blog posts like I’m doing right now. I want to exercise when I can and then get my day started by taking my kiddos to school. I want to have enough energy to work a full day, make a healthy dinner for my family and play outside in the afternoon with my 4 year old. I want to ride bikes with my children, play in the yard, go to the park and not fall asleep on the couch at 7:00 p.m.. These are the things that motivate me to continue to eat healthy and stay on track.

With all that being said, a cheat day/cheat meal can be used effectively as a part of any healthy eating plan. Just choose those times wisely and remember why you began this healthy journey to start with… To feel good every single day. That’s what it all boils down to…WE ALL WANT TO FEEL GOOD!

Information or materials posted on this blog are intended for general informational purposes only, and should not be construed as medical advice, medical opinion, diagnosis or treatment. Any information posted on this blog is not a substitute for patient specific medical information or dietary advice. Please consult with your healthcare team or dietitian for a more complete dietary plan and recommendations.

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Posted by Kelly Welsh on March 13, 2013 at 1:40 pm