With Valentine’s Day right around the corner…I started to think about the age-old tradition of giving chocolate, as a gift!  You usually cannot go wrong by gifting a decadent box of chocolates.  As I pride myself, on the notion that eating should be enjoyable, while allowing yourself the occasional indulgence…I figured I’d give us all a few interesting facts on chocolate and maybe even, a reason to enjoy it this holiday!

A few fun facts about chocolate:

1. Many believe that chocolate is an aphrodisiac, possibly because of the simple sensual pleasure of its consumption. Scientists suggest that theobromine and other chemicals do act as mild sexual stimulants.

2. The word Chocolate comes from the Aztec word xocolatl, meaning, bitter water.

3. 71% of American chocolate eaters prefer milk chocolate.  The darker the better in this case.  Dark chocolate contains much higher levels of anti-oxidants.

4. It’s true! Chocolate is The Food Of The Gods. Cacao beans come from a tree that is a species of the genus Theobroma, which translated is food of the gods.

5. Chocolate is a great natural antidepressant. It contains tryptophan, which helps you create serotonin, your bodies’ own antidepressant.

6. Contrary to popular belief, chocolate does NOT contribute to acne. However the milk in milk chocolate might, so enjoy the benefits of dark chocolate.

7. Chocolate is poisonous to dogs (and other domestic animals).  The theobromine found in chocolate is a stimulant, and can be too much for small animals.

8. Chocolate, especially the dark variety, is rich in anti-oxidants, which reduces the risk of heart disease and cancer. Chocolate also has copper, iron, zinc and magnesium -nutrients essential to the body.

9. Women crave chocolate more than men.  This may be attributed to the fact that a woman on her menstrual cycle may crave it because it is known helping ease menstrual symptoms.

10. Chocolate makers use 40% of the world’s almonds and 20% of the world’s peanuts.

11. Chocolate’s melting point is just below your body temperature, so it melts in your mouth. Melting chocolate in your mouth raises brain activity and heart rate more intensely than passionate kissing, and lasts four times longer!

12.  Chocolate can be high in potassium and phosphorus.  Make sure to monitor your intake and adjust the rest of your diet for the day, while taking  binders, as prescribed.

13. An average American will eat about 10-12 lbs of chocolate per year.

14. An average Swiss will eat about 21 lbs of chocolate a year. The Swiss, however, have one of the lowest heart failure rates and obesity cases in the world.

15.White chocolate has no caffeine. In fact, white chocolate isn’t chocolate at all. White chocolate is based on fat (vegetable oil or cocoa butter) and sugar, without any cocoa solids.

So, along with your doctor and/or dietitan’s blessings, along with taking your binders if on them…enjoy a bit of chocolate this holiday, while reaping some health benefits, as well.

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Posted by Kelly Welsh on February 15, 2012 at 9:13 am

You’ve cut back on protein.  You are limiting potassium and phosphorus.  You are eating more fiber and Omega 3’s.  What else can you to do increase the protective benefits of food that you are including in your daily diet?

How about paying attention to the spices you use to season your favorite dishes? Many experts agree that certain spices are proven to have medicinal powers.  Spices and herbs make food taste great. You already know that. But, do you know why and how you should use them?

The kidney diet can be full of all sorts of don’ts.  This week I want to enlighten you on what you should be adding to your diet.  You’re probably aware of how spices can help you eat healthier by cutting down on salt, fat and sugar when cooking. But now….there’s emerging evidence that these kitchen essentials may help protect your health. Many kidney patients are instructed to be on a low-potassium diet.  This makes it very difficult to ensure that we are getting in enough antioxidants. With each pinch, dash and spoonful, spices and herbs can help boost the antioxidant power of practically everything on your plate.

Preliminary studies indicate that spices and herbs have anti-inflammatory properties that may hold tremendous potential in promoting good health.  PKD kidneys are in a constant state of inflammation.  Using certain spices may help reduce the amount of inflammation going on in your kidneys. They may also help to season your foods, replacing the amount of salt you may need.  This may help to keep control of your blood pressure and finally get it within the range that your nephrologist would like to see. Other studies suggest spices and herbs may help curb your hunger and boost your metabolism – which might make it easier for you to manage your weight.  If you are overweight, even a 10 lb decrease may make a significant improvement in your blood pressure.  So now, more than ever, there are new reasons to season.

Which are the top spices you should be including!

Cinnamon
Cinnamon has one of the highest antioxidant levels of any spice.  It even has even more than many foods.  You’ll find as many antioxidants in 1 teaspoon of cinnamon as a full cup pomegranate juice or ½ cup of blueberries.

Tip: Perk up your morning coffee or tea with Ground Cinnamon.  Sprinkle ½ teaspoon over ground coffee before brewing.

Ginger
Ginger has as many antioxidants as cup of spinach.  Modern medicine is also currently attempting to validate the use of ginger in the treatment of indigestion and pain relief.

Tip: Add ½ teaspoon Ground Ginger to 1 quart of lemonade.

Oregano
One teaspoon of Dried Oregano Leaves has as many antioxidants as 3 ounces of almonds or ½ cup of chopped asparagus.

Tip: Add power to pizza by sprinkling Oregano Leaves over it from the oven.

Red Peppers
Turn up the heat with chile peppers!  Capsaicin is the powerful compound in peppers that gives chilies their heat.  The hotter the pepper the more capsaicin and antioxidants. Cayenne or Ground Red Repper contain the most.

Tip: Sprinkle hummus or guacamole with Paprika.  Or, add a kick by stirring in ¼ teaspoon Ground Red Pepper or Crushed Red Pepper.

Rosemary
Rosemary is a cornerstone to Mediterranean cooking.  Rosemary has been linked in some studies to overall good health.

Tip: Dress up your normal every day dinner rolls by brushing tops with olive oil, then sprinkling crushed Rosemary Leaves on just before baking.

Turmeric
Turmeric is a very concentrated source of antioxidants.  It is on par with strawberries, raspberries and cherries.  It is most readily available in Curry Powder, which is a mix of Turmeric and other spices.

Tip:  Lightly dust hot popcorn or snack mixes with a dash of Curry Powder for a new taste sensation.

Thyme
Thyme contains a variety of beneficial compounds called flavonoids that increase the herb’s antioxidant capacity and may offer anti-inflammatory benefits.  Just 1 teaspoon of Thyme has the same amount of antioxidants as a ½ cup of chopped tomatoes.

Tip: Dress up seafood or tuna salad by adding Thyme Leaves.

Spicing things up can add a little more to your life than just flavor to your meals!

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Posted by Kelly Welsh on January 25, 2012 at 1:53 pm

I’ve read your “Foods to Avoid” blog…..what does that leave me with?

Ok….in response to my earlier blog about the food items that provide us with very little nutrition, and instead may pose high health risks to us, if eaten on a regular basis, I would like to now provide the alternatives in these same food groups that I would identify as better choices.  Was my blog probably a bit dramatic?  Absolutely!  The one thing that I have noticed and have been awed by throughout my experience with kidney patients, and more specifically, PKD patients, is there desire and drive to take control of their disease, no matter the sacrifices.  Unfortunately, the nature of the disease is that there is very little that we, as kidney patients can do to feel like we are making a difference.  What I love about nutrition is that it can and does make a difference, especially in how we feel on a regular basis. I pride myself on being a very realistic mom and dietitian.  Remember when considering the food items below, and all foods, to always follow your doctor’s recommendation and restrictions first.  Variety is the best advice and essential to be successful in any diet plan, I firmly believe that food and eating should be enjoyable.

The Foods to Eat and Healthier Food Choices to Include List:

Alternatives to Refined Sugar:

Many of these alternatives have a lower glycemic index, which will eliminate the highs and lows associated with refined white sugar and high fructose corn syrup. Healthier alternatives to refined sugar include: Agave nectar, Palm sugar/Coconut sugar, Date Sugar, Maple Syrup, Honey, Molasses and Sucanat.

Alternatives to White Flour Products:

While at one time most whole-wheat or whole-grain type ingredients or products were sold in high-end specialty grocery stores or markets for ridiculous prices, now you can find them in your local grocery, discount store or bulk grocer. Try the following tips for switching your store-bought items from white flour to wheat, multi—or whole –grain flour. Try using bran, oat or multi-grain-based cereals, multi-grain or whole-wheat bread, whole-grain pastas, Brown rice, whole-grain or soy flour, and multi-grain, whole-whole wheat, flaxseed or gluten-free crackers.

Alternatives to Fats and Oils:

Most foods contain several different kinds of fat, and some are better for your health than others. You don’t need to completely eliminate all fat from your diet. In fact, some fats actually help promote good health. But it’s wise to choose the healthier types of dietary fat, and then enjoy them — in moderation. Choose these fats instead: Foods made or including monounsaturated and polyunsaturated fats are best choices.  These may include: olive oil, safflower oil, peanut oil, corn oil, avocado and grapeseed oil.

Best Meat, Poultry and Fish Sources:

When choosing protein-rich foods, pay attention to what comes along with the protein. The best animal protein choices are fish and poultry. If choosing canned products, make sure to choose, “packed in water.”  If you are partial to red meat, stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet.

Best Dairy and Eggs Sources:

Including sources of dairy products and eggs in your diet is an easy way to get calcium and high-quality protein. Many dairy products, like no sugar added, fat-free yogurt, soy milk, Skim or 1% milk and egg whites or egg substitutes are your best choices.  The protein of an egg lies in the whites.  One egg white is equivalent to about 1 oz. of meat.

Best Beans, Nuts and Seed Sources:

Legumes are a staple food all over the world and are one of the best sources of soluble fiber. Plus, they’re low in fat and high in good quality protein — a great health-saving combination.  Preparation is key.  Little restraint is necessary with kidney beans, lentils, chickpeas and their brother beans, as long as your potassium and phosphorus levels are in check.  All of these are high sources of these two minerals. They’re low in fat and calories and packed with fiber, protein and minerals–and they fill you up. There’s a big, beautiful world of legumes.  Use them dried, fresh, canned or frozen in soups, stews, chilies, curries, pilafs and falafel.  Monitor sodium content in packing and preparation.

Best Fruit and Vegetable Choices:

Vegetables and fruits are good sources of vitamins and minerals; they are also naturally low in calories and rich in dietary fiber. Vegetables and fruits also contain substances found in plants that may help prevent cardiovascular disease.  Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you’ll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads.  Fruits and veggies to include: Fresh or frozen vegetables and fruits, Low-sodium canned vegetables, canned fruit packed in juice or water.  Make sure to pay attention to potassium content, if this a concern in your kidney diet.

Alternatives to Salt:

Food tastes better when it is properly seasoned to bring out the foods natural flavors.  It takes about 3 months to “get used” to the flavors of food without salt.  Try using salt alternatives such as: flavored vinegars, herbs and spices.  It has become practice at my house to harvest the herbs from my summer garden, freeze them and use them all year round.  Some versatile spices that also are commonly used and enjoyed include: garlic, bay, nutmeg and rosemary.

Healthy Liquids:

The consumption of healthy liquids is extremely important. These days we drink a huge variety of drinks; juices, pop, soda, flavored milk, coffee, sports drinks, energy drinks, teas and more. Very few of them, however, do the job we need them to do.  The most important of all healthy liquids is pure water, the best thing you can put into our body.  Recommended intake for healthy kidneys remains at 8- 8 oz. glasses per day. Other, so-called “healthy” liquids include, low-fat milk, Decaf tea-especially, green teas or other high anti-oxidant teas, and natural juices. Remember to include into your fluid restriction, if on one, and always watch potassium and phosphorus intake, if you have been told by your MD and/or dietitian to monitor.

Remember: Any change in your diet requires persistent, trial and error, continued education, a willingness and an open mind to try new things.  Changes do not happen overnight and your gradual changes are also your long-lasting ones.  Wishing you the very best in your new adventure!!!

Q and A | 4 Comments
Posted by Kelly Welsh on January 11, 2012 at 2:13 pm

What foods should I absolutely try to avoid?

I pride myself on being a very realistic mom and dietitian.  I also firmly believe that food and eating should be enjoyable.  But, there are still some food items that I recommend not eating and I try to avoid, for my family, and myself, at all costs.  The following recommendations apply to all people, whether or not you have kidney disease. Yes, eating should be enjoyable, but when the risks of eating certain foods outweigh any benefits…..that risk is just too high to include these foods into our daily diets.  You may be somewhat surprised as you read on, as to what is hiding in your everyday food choices and kitchen.  I challenge you, as I did, when writing this blog to investigate what’s in your kitchen.  Look through your pantry and fridge.  See which of the “Avoid” food items below that you consume on a regular basis.

The unhealthy foods to avoid on this list have been proven to be major risk factors for:

-Stroke

-Obesity

-Diabetes

-Alzheimer’s,

-Some cancers

-Heart disease

Some of these can lead to kidney failure and/or are risk factors for kidney patients already.  It just makes sense to avoid these when at all possible.

The Foods to NOT Eat and Unhealthy Food to Avoid List

- Refined Sugar: Too much of these foods can lead to higher obesity, diabetes and heart disease risks.

Besides staying away from table sugar and candy, watch for added sugar hidden everywhere. Some different names for sugar used in products includes, but is not limited too: Agave Nectar, Fructose, Carob syrup, Cane sugar, Corn Syrup, Beet sugar, High-fructose Corn Syrup and Fruit juice.  Make sure to check all packaged, canned and processed foods, such as cereals, prepared meats, bakery goods, jams, etc..

- White Flour Products: These foods offer very little nutritional benefits to our diets.  Unfortunately, the American diet, on average is way too high in this area.  Too much of this in our diets leads to our higher incidence of obesity rates, diabetes and heart disease.

Avoid white flour containing foods. These include some breads, crackers, pasta and breakfast cereals. Also eliminate cakes, pies, doughnuts, cookies, croissants, muffins and all pastries and snack foods such as chips, and most snack mixes.

- Fats and Oils: These foods, in high amounts can contribute, to obesity, stroke, Alzheimer’s, some cancers and heart disease risk.

Limit saturated fats and refined vegetables oils. Eliminate food with trans-fats. This includes margarine, lard or partially hydrogenated oils found in cookies, cakes, pastries, doughnuts, chips, fried foods, candy and most chocolate.

- Meats, Poultry and Fish: If choosing fatty cuts of meat on a regular basis, the prolonged intake of these can produce higher rates of obesity, increased blood pressure, some cancers and stroke.

Eliminate red meats high in saturated fats and other fatty cuts of meat – ribs, bacon, sausage, hot dogs, pepperoni, salami, bologna and other packaged meats, plus most hamburgers.  A lot of these food items are also extremely high in sodium.  Also avoid fried fish, meats and poultry, as well as poultry skin.

- Dairy and Eggs: The intake of high fat dairy products can lead to higher rates of obesity, high blood pressure, heart disease, some cancers and stroke risk.

Cut out cream and any cream products, such as full-fat cream cheese, sour cream, cream sauces, whipped cream and ice cream. Limit the use of butter, eggs and full-fat cheeses and eliminate whole milk, 2% reduced fat milk and whole milk yogurts.

- Beans, Nuts and Seeds: Again the fat content here is the culprit.  These food items, in their highest fat form or counterparts can contribute to heart disease risks, weight issues and some cancer risks.

Stay away from any bean soups or chili that contain sausage, bacon, ham or other high fat meats. Also avoid all salted nuts and seeds, as well as those roasted in oils.

- Fruits and Vegetables: It’s the preparation here that makes the difference.  Fruits and veggies prepared with extra fat can contribute to all of the above risk factors in health.

Eliminate fried vegetables and fruits, vegetables with butter, cheese or cream sauces and fruits with cream or whipped cream. Also avoid fruit drinks and fruit juices. One cup of fruit juice has no fiber and up to 10 teaspoons of high glycemic sugar.

- Excess Salt: Increased and too much salt can lead to increased speed of kidney damage, fluid overload, heart disease and Alzheimer’s.

Average salt consumption in the U.S. is 10-15 grams a day. The National Academy of Sciences recommends 3-8 grams. To cut your salt intake in half, limit table salt and avoid chips, salted nuts and popcorn and most prepared, canned and packaged foods.

- Liquids: Many liquids offer little to no nutritional value.  A very high fluid intake, in compromised kidneys may lead to fluid overload, which can lead to heart disease.

Avoid all sodas, milk shakes, fruit juice and fruit drinks and greatly limit caffeine and alcoholic beverages.

Sounds impossible right?  Now that I’ve given you all of the foods to avoid for better health…your probably wondering …what can I eat?  We, as Americans, have become so dependent upon convenient, fast, minute-ready food items. This dependency has also won us the reward of one of the unhealthiest countries.  Keep watching the blog in the upcoming weeks, where I promise to give you the flip side of the “DO NOT EAT” list.  I will provide alternatives to the above and foods that I have given the green light!!!

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Posted by Kelly Welsh on January 4, 2012 at 12:17 pm

Where can I find meal and menu ideas that are healthy choices for chronic kidney disease patients and our families? I don’t want to be cooking multiple meals for each member of my family.

This week I will share the process of the Brilliant Eats cookbook, give you some of my family’s favorite recipes, and hopefully convey to you the passion that went into the development of, what I think, is a fantastic tool for kidney patients everywhere!

First of all, I never dreamed that I would have the opportunity to be involved in a project that could help so many people. When approached by the Polycystic Kidney Disease Foundation, the cookbook started out as a “small” manual, which would encompass some general diet guidelines and recipes for the PKD patient. As we got going, the foundation saw a need for this tool for all types of kidney disease.

My philosophy is you must be realistic. I refuse to take the individual person and blanket them with a strict, unreasonable, textbook diet plan.   Instead, dietary changes will only be successful if they taste good and are fairly easy to follow. The most important thing to me was acceptability of the recipes by the patient and the patient’s family. Ease of preparation and availability of ingredients was also key. In my own family, both of these are extremely important. Time is of the essence. Making two or three different meals for my kids and I is not realistic. The meals in this cookbook had to be acceptable to all ages, well, most of them anyways. I tried to give the reader options, while including familiar favorites and some new ideas.

The development of the recipes was an exciting experience. Most people would think that as a dietitian, I can cook. That couldn’t be further from the truth! The truth is, I am very good at telling you what you should/shouldn’t eat, but a cook…I am not! I am lucky though; my husband is an excellent cook! When choosing recipes…I modified them according to guidelines for each stage of kidney disease. Then, my husband would cook them, we would sample, change things, sample again, until we got it right!

Some of our favorite recipes include Easy Bruschetta, Roasted Corn and Edamame Salad, Hearts of Palm Salad with Ruby Red Grapefruit and Dungeness Crab, and Grilled Salmon with Papaya-Mint Salsa.

Some of my kid’s favorite recipes include Noodles Romano, Grilled Asparagus and Mozzarella, Honey Garlic Pork Chops, and Filet with Pesto. In short, they are going to be expensive dates when they grow up!

My favorite part of the cookbook is the ease of use for the chronic kidney disease patient. It is designed to make meal selection easy. Each recipe has a key which identifies what stage of chronic kidney disease that specific recipe is appropriate for, pre-dialysis, hemodialysis, peritoneal dialysis or post-transplant. It makes meal planning extremely easy.

Much time, passion, dedication and involvement from a lot of different people went into the development of this book. One of the most exciting experiences for me was the photo shoot. I traveled to Kansas City where a food stylist, marketing team and photographer spent two days making some of the recipes and shooting them for the book. What a phenomenal experience.  I now truly appreciate the hard work that goes into making the food look so fantastic. Also, after this experience, I’ll never be disappointed again, when my meals don’t look exactly like the picture in the cookbook. Because now….I know their secrets.

Either way, in my opinion, the Brilliant Eats cookbook takes the kidney diet back to reality: giving real people and real families tasty options that fall within your kidney dietary needs. Always, keep in mind that moderation is key, variety helps and food should be enjoyable! So from my kitchen to yours…Bon Appétit!

To order your copy of Brilliant Eats, please visit http://store.pkdcure.org/hardgoods/brilliant-eats-cookbook.html.

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Posted by Kelly Welsh on December 14, 2011 at 1:32 pm