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November 23, 2022

13 Foods You Should Eat for Optimal Kidney Health

Think of your kidneys like filters that rid your body of all the things you don’t want. These two fist-sized, bean-shaped organs filter your blood. In doing so, they remove toxins and excess fluids while keeping your levels of potassium, sodium and more in check. At the same time, they produce hormones that help to regulate everything from your blood pressure to your bone strength. Long story short: Your kidneys do a lot.

So much, in fact, that they can get overtaxed. Roughly one in seven Americans has chronic kidney disease, which can cause waste and fluid buildup in your body. Worse yet, most people with CKD don’t know they have it.

Poor eating habits heighten your risk for CKD. But when you eat the best foods for your kidneys, the reverse can be true. Since certain foods are good for kidneys, what you eat can help to protect your kidney health.

Best foods for healthy kidneys

These are our top picks for foods to add to your diet for optimal kidney health.

1. Fatty fish

Fish delivers protein, and when you choose a fatty fish like tuna, salmon or trout, you’re also getting omega-3 fatty acids. According to the National Kidney Foundation, omega-3 fats may help reduce fat levels (triglycerides) in the blood and may also lower blood pressure.

If you have CKD, you may need to keep an eye on the phosphorus and potassium levels of the fish you choose. The National Kidney Foundation has a chart you can use to determine levels in specific types of fish. Although, it’s best to consult with your doctor.

2. Cabbage

This nutrient-dense vegetable is low in both potassium and sodium while packing in fiber, vitamins C and K and more.

Plus, cabbage is versatile. You can use it in salads and slaws, but you can also use it as a wrap for tacos, sandwiches and more.

3. Bell peppers

Like cabbage, bell peppers pack in lots of good nutrients with low levels of potassium. With them, you get vitamins B6, B9, C and K, plus fiber. And they deliver antioxidants, too.

You can slice them and eat them with dips or roast them up and add them to dinner.

Red bed pepper on cutting board with hands and knife slicing it — Jacobs Stock Photography/Getty Images

4. Cranberries

Cranberries help to prevent urinary tract infections. While these usually stay in your bladder, they can travel up to your kidney, making kidney problems worse. Fortunately, regularly consuming cranberries can help you avoid this unwelcome situation.

Plus, cranberries have antioxidants that can help to fight inflammation, and they can boost your heart and digestive health. It turns out, these tart berries aren’t just for the Thanksgiving table.

5. Blueberries

We’ve talked about some of the best foods for kidneys, but you can take it a step further. The question is: what foods help repair kidneys? Blueberries deliver here.

With high levels of antioxidants and loads of vitamin C and fiber, blueberries are all-around healthy. They can also help to reduce inflammation and support bone health, reversing some of the issues that can come with CKD.

6. Dark, leafy greens

Still wondering what foods help repair kidneys? You can turn to dark, leafy greens like spinach or kale. They deliver so many nutrients that they can help you get key vitamins and minerals, plus immunity-boosting benefits.

Be advised, though, that greens can come with a decent amount of potassium. If you have CKD, talk to your doctor before adding more of these to your diet.

7. Olive oil

Rich in antioxidants and healthy fatty acids, olive oil can boost your overall wellness. A study from the University of Harvard, found that olive oil may lower cholesterol levels and the risk of cardiovascular disease, dementia and some types of cancer.

Beyond all this, it can help you add flavor to dishes without turning to salt or butter.

To get more antioxidants, choose unrefined or cold-pressed olive oil that’s virgin or extra virgin.

8. Garlic

Another antioxidant-rich, inflammation-fighting food, garlic also contains a specific compound called allicin. For people with CKD, allicin — an active compound found in garlic — worked just as effectively to help protect kidney health as a prescription drug. If you’re looking for the best foods for kidneys, garlic has to make the list.

Plus, it’s an excellent way to add flavor even when you’re skimping on salt.

9. Onions

From the same family as garlic, onions give you another excellent and salt-free way to add flavor (bonus points if you saute them in olive oil). Onions also deliver important nutrients like vitamins B6 and C, manganese and copper.

They also contain quercetin, a chemical that can help your body fight cancer, and organic sulfur compounds that can reduce your risk of high blood pressure, stroke and heart disease.

10. Cauliflower

Cauliflower brings the crunch, paired with plenty of vitamins C, B6, B9 and K, along with fiber. It also contains compounds your body can use to neutralize certain toxins — a big help when your kidneys aren’t doing their best filtration work.

Cauliflower does contain some potassium and phosphorus, though, so while it makes the list of foods good for kidneys, people with CKD may want to moderate their intake.

Green, white and purple cauliflowers on cutting board — Thanasis/Getty Images

11. Egg whites

Egg whites are specifically recommended for people with kidney problems. They give you a way to increase your protein levels — which can be especially important with later-stage CKD, and especially if you’re on dialysis.

12. Arugula

Arugula is packed with nutrients your body needs like magnesium, iron, calcium and vitamins A, B9, C and K. Plus, it’s antioxidant-rich and has glucosinolates, which can help your body protect itself against a range of cancer types.

You can eat arugula raw (it’s a great salad base), but you can also sprinkle it over whatever you’re whipping up. It’s great on pizzas, in omelets and in pastas, for example.

13. Apples

Apples deliver the cancer-fighting quercetin and fiber that can help to keep your cholesterol and blood sugar at healthy levels. And they’ve got plenty of antioxidants.

Better yet, they’re easy to work into your diet. Leave a bowl of apples on your counter and you’ll have a kidney-healthy grab-and-go snack whenever you need one.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

September 22, 2022

10 Kitchen Gadgets Under $10- Eat This, Not That

10 Kitchen Gadgets Under - Eat This, Not That

Who would not enjoy a fantastic kitchen area hack? We are always wanting for means to make cooking a minor less complicated at house. Irrespective of whether it truly is getting the appropriate kitchen area gadgets, understanding strategies from major chefs, or even finding out dozens of hacks to help you save us time and power, we’re all about it. So, of course, we could not assistance but share these kitchen area goods underneath $10 that we have a emotion will improve your lifestyle.

From instruments that assistance you chop to things that continue to keep your kitchen clear and tidy, these kitchen area products and solutions beneath $10 will have you cooking smarter, not more durable. Then, for even additional lifestyle-shifting kitchen suggestions, look at out these 15 Outdated-Fashioned Cooking Ideas That Truly Function.

Absolutely sure, making use of that very same ol’ spatula to floor up your meat will get the job done just high-quality. But you could avoid the additional arm exercise routine with this intelligent meat chopper, which does extra of the perform for you with every single motion of the arm. Ground up your beef, rooster, turkey, or plant-based meat in no time!

Cutter with Sturdy Stainless Steel Wire for Eggs, Fruits, Vegetable Cutting — Amazon

Have to have to reduce up your tough-boiled eggs for an egg salad? How about an apple or strawberries for a fruit salad? This steel wire cutter can make it quick to chop up your eggs, fruits, and veggies in what ever designs you desire!

Glass Olive Oil Bottle with Silicone Brush and Dispenser Container — Amazon

No will need to pour olive oil into a bowl in get to brush your veggies, this dispenser container will make the method effortless! Simply dispense some oil into the take care of and you can both drizzle with the squeeze of the hand or unfold the oil using the silicone brush.

Dish Soap Dispenser for Kitchen Sponge — Amazon

As an alternative of having your sponge sit soaked in your sink, permit it rest on this dispenser, which conveniently dispenses dish soap with a basic push of the hand.

Adjustable Silicone Clip-On Strainer — Amazon

Do not have the place for a colander in your kitchen? Come across the method of draining your water a bit messy? Retain factors thoroughly clean and uncomplicated with this clip-on strainer, which will work nicely for bowls, pots, pans, and any other contraption that desires straining!

Time for guacamole? This software does it all! Break up, pit, peel, and smash your avocados all with this 1 nifty software. The tackle also has a core elimination element for other fruits — like apples!

Stainless Steel Garlic Press Rocker Set — Amazon

Hunting for a speedier way to get minced garlic? A traditional garlic push will constantly function, but this established helps make mincing garlic a breeze with a uncomplicated rock of the hand!

6 Pcs Cord Organizer for Kitchen Appliances — Amazon

If grabbing an appliance from the cabinet usually feels like a system thanks to these tangled cords, properly, these organizers are about to be a lifesaver. Only connect them to the back of your appliances so you can wrap up those people pesky cords and not have to worry about the frantic mess ever once again.

You should not have the space on your counter to dry off those clear dishes? Save the counter house and invest in a single of these roll-up dish drying racks, which can easily be positioned above a sink for clean drip drying.

Air Fryer Disposable Paper Liner — Amazon

Ill of obtaining to thoroughly clean out the bottom of your air fryer each time you prepare dinner a thing? Keep your appliance cleanse with these disposable paper liners, earning air frying an even simpler, and cleaner, approach.

You will not have to be a experienced cook dinner to have the coolest devices in the kitchen. No matter whether you need to slice up an avocado promptly and with small mess, or you need to strain your foodstuff but will not want to invest in an solely new strainer, these reasonably priced kitchen gadgets under $10 will improve the way you cook dinner endlessly.

September 20, 2022

Fun Lunches Help School Kids Eat Healthy Foods

From VOA Learning English, this is the Health & Life style report.

When it will come to generating lunch for their little ones, mothers and dads have standard favorites. For some mother and father in the United States, all those favorites are peanut butter and jelly sandwiches — also known as PB&Js. Fruit like apples and bananas are also well-liked.

But a single mom has an abnormal go-to component for her children’s lunches. Jenny Mollen works by using funny-seeking candy eyes.

She has learned that her young children will eat any healthy meals if it has edible eyeballs connected. The “eyeballs” are genuinely pieces of candy.

Her youngsters snicker whilst they eat nutritious meals like bell peppers, kiwis, or dates. The writer and actor claims sweet “eyes” make lunch far more enjoyment.

She wrote about her creative school lunches in a reserve, Dictator Lunches: Inspired Foods that Will Compel Even the Toughest of Children.

"Dictator Lunches: Inspired Meals That Will Compel Even the Toughest of Children" was written by Jenny Mollen. (Harvest via AP) — “Dictator Lunches: Inspired Meals That Will Compel Even the Toughest of Little ones” was created by Jenny Mollen. (Harvest by means of AP)

“Honestly, initially of all, just get you some sweet googly eyes. They (are) tried-and-correct,” she stated. She admits that “you get rid of a thing nutritionally” by giving children candy. But she thinks that getting youngsters to take in healthy foodstuff by putting candy on it is really worth it.

Mollen’s lunch tips provide alongside one another food and craft. She uses tips mainly because her two sons do not like to eat distinct sorts of meals. So, she decorates their food items to seem like animals or even their favored Pokémon characters.

She can make edible “bugs” designed from dates, pretzel sticks for the legs, and, of program, sweet “eyes.” She also utilizes leftover Chinese foodstuff to make panda bears from rice and seaweed.

Mollen notes that she places yogurt into fruit like strawberries and raspberries and then tops with some granola, a combination of oats and nuts.

She suggests her lunch assignments are easy to do. And her sons consider they have received a significant prize at their midday food.

The edible artwork is not tricky to make. To produce it, she claims you only need to have a couple resources — a vegetable peeler, shaped containers and cutters, and some particular knives.

She says she does not have to invest in distinctive ingredients. She employs leftovers from supper the night right before and every day products from her foodstuff storage place. She likes making use of sunflower seed butter to stick her creations alongside one another.

An employee of an Internet company, paperboy&co., shows his homemade boxed lunch during a lunch break in Tokyo April 15, 2009. (REUTERS/Yuriko Nakao) — An worker of an Internet firm, paperboy&co., shows his handmade boxed lunch in the course of a lunch split in Tokyo April 15, 2009. (REUTERS/Yuriko Nakao)

This concept of making food stuff pleasurable-wanting is not new.

Some Japanese moms and dads are identified for developing clever lunches, named bento boxes. They normally have cute, animal-shaped rice balls and flowers or other styles produced from greens.

Mollen says producing enjoyment-seeking, suave lunches for her small children assists relieve her guilt.

She suggests, “I (am) a operating mom and not the mom undertaking choose up and drop off. I’m not with them at the park following school each individual day. I (am) usually functioning.”

Her suave lunches are her way of reminding her little ones that she is considering of them.

Mollen claims she also wishes to educate them healthful having patterns. She says that by receiving young children to take in greens at a young age, they will develop up to eat wholesome foodstuff afterwards in lifetime. She also suggests it is a superior way to get youngsters to check out foods from other cultures.

If they will need to be “tricked” at times, that is okay.

And that’s the Overall health & Lifestyle report.

I’m Anna Matteo.

Mark Kennedy noted this story for the Connected Push. Anna Matteo adapted it for VOA Finding out English.

Quiz – Fun Lunches Assist College Young ones Eat Healthful Meals

Quiz - Fun Lunches Help School Kids Eat Healthy Foods

Start the Quiz to locate out

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Words and phrases in This Story

go-to –adj. anything that is trusted to do a fantastic task

ingredient –n. just one of the points employed to make a foods or products

edible –adj. equipped to be eaten

tried-and-real –adj. recognized to be good or effective

craft –n. a talent used to make some thing

enhance –v. to make some thing much more attractive by placing layouts or identical matters on it

peeler –n. a product made use of to take out the skin from a fruit or vegetable

cute –adj. obtaining a pleasing, youthful physical appearance

behavior –n. a standard actions or way of behaving

September 19, 2022

Let’s Eat: ‘Chef Ken’ shares Malaysian culture at Kerol’s Kitchen | Food & Drink

Khirularziman Mahmud, recognized around Madison as “Chef Ken,” is now scheduling the menu for his brick and mortar cafe, even however it is possible quite a few months from becoming a actuality.

Mahmud is the proprietor of Kerol’s Kitchen, a food items cart and catering small business. On a latest weekday, he leaned back again in his white chef’s coat soon after serving a scrumptious catered lunch based on a standard Malaysian marriage feast.

At his restaurant, “you have to have nasi lemak,” he mentioned, “That will be the signature dish.”

The unofficial countrywide foods of Malaysia, nasi lemak virtually interprets to “rich” or “creamy” rice, and with superior motive. The centerpiece of the plate is rice cooked in coconut milk. This is traditionally served with peanuts, sliced cucumbers, a really hard boiled egg and some kind of protein in a rich curry sauce.

Chef Ken9-.jpg — Kerol’s Kitchen will make nasi hujan panas, saffron seasoned rice with tricky boiled eggs.

ILANA BAR-AV

“And pink milk,” Mahmud stated. “You would like this. It’s milk blended with a rose syrup. It’s pretty refreshing. And Malaysian espresso, with a thick foam at the major that’s sweetened with honey. You just can’t have a Malaysian cafe with no that.”

Sometime, Mahmud would like to serve his food stuff in each important college or university city in the region.

Culinary ‘elder’

Although he queries the city for a good locale with fair lease, Mahmud stays a culinary nomad. For the earlier two many years, Mahmud has mostly cooked and shipped dishes from his homeland to eager diners who come across out about his Malaysian cuisine by phrase of mouth.

“I am very well regarded on campus,” he claimed. “I do not have so many orders now in September, but wait around just one month. By then, all the Malaysian learners at the university will have run out of the food they introduced with them. They will start out to get homesick and they will seem all around for the kind of cooking they are employed to. The other pupils will ship them to me.”

Chef Ken11-.jpg — Khirularziman Mahmud, far better acknowledged as “chef Ken,” is the chef and proprietor of Kerol’s Kitchen area, which would make Malaysian cuisine at a food cart and for catering functions.

ILANA BAR-AV

In an regular week through the college year Mahmud provides dozens of just take-out meals to eager and hungry learners waiting around in front of the Memorial Union. He delivers them spicy curries layered with ginger, onion, purple chilies and garlic, and aromatic rice infused with saffron, cardamom, cloves, star anise and pandan leaves. Pandan is a tropical plant with a grassy taste some say evokes vanilla and coconut.

Chef Ken1-.jpg — The evening meal Khirularziman Mahmud prepared for my family highlighted nasi hujan panas (saffron seasoned rice with challenging boiled eggs), daging masak hitam (black beef), shrimp curry with tomatoes and green beans, ayam masak merah (chicken with red chilies) and timun acar (cucumber salad with clean tomatoes, pineapple, carrots and jalapenos).

“I’m like an elder in the neighborhood,” Mahmud laughs. “They know me. They all get in touch with me ‘uncle’ and my wife ‘auntie.’”

After reserving a handful of small festivals, weddings, numerous catering work and cooking courses in personal residences, Mahmud has begun to department out above the last calendar year. Earlier this month, he was a to start with-time food items seller at the Flavor of Madison.

At Kerol’s Kitchen area, he served 1,600 plates of beef rendang or hen curry and 1,500 Malaysian spring rolls, a dish he developed with his wife. The spring rolls garnered him a very first put Style of Flavor award for Asian food stuff.

“It was wonderful,” he stated. “I don’t have a typical staff members, so some of the Malaysian students I prepare dinner for arrived to assist me serve buyers about the weekend.”

Mahmud vends at the Boneyard Pet dog Park and Biergarten on Wednesday nights on Madison’s east aspect, together with numerous other food items carts. There he will make rice stir fries and sauteed noodle dishes to order, together with his award-successful spring rolls.

“I make everything contemporary,” he claimed. “Nothing frozen. I push to Milwaukee after a 7 days so I can get fresh herbs that I just can’t invest in here.”

Malaysian foods will take patience

When going for walks me by the dishes he shipped for my luncheon feast, Mahmud explained the origins of Malaysian cooking and the philosophy guiding it. As a region full of immigrants from the bordering location, Malaysian foodstuff has been motivated by the foodways of Java, China, India, Indonesia and Thailand.

For the reason that every spot uses its nearby kinds of elements, the flavor of the remaining goods can differ broadly. “The palm sugar which is grown and processed in each location is distinct,” Mahmud explained. “The teas are diverse Malaysian tea leaves are a lot much more fragrant. We use spices in different means.

“Also, Malaysian food stuff can take persistence,” he additional. “I discovered that from my father, when I watched him prepare dinner as a little one. He taught me, you have to saute gradually, enable the ingredients brown correctly prior to you put the upcoming issue in the pan. The consequence is deep, wealthy taste.”

Chef Ken8-.jpg — Timun acar is a Malaysian cucumber salad with contemporary tomatoes, pineapple, carrots and jalapenos.

ILANA BAR-AV

Mahmud credits his moms and dads for training him the basic tenets of his native culture’s cuisine. Whilst not formally qualified as a chef, he labored in experienced kitchens in Malaysia’s capitol of Kuala Lumpur for several years, accomplishing anything from washing dishes to preparing banquets for foreign dignitaries — like the late Queen Elizabeth II.

Mahmud accompanied his wife to Madison in the early 1990s, when she commenced work on her PhD in environmental sciences at UW and he centered on raising their three sons. Before long he began cooking for friends, then close friends of mates, and his popularity grew.

“It has not constantly been quick,” he reported, shaking his head, “but I have been really blessed. Now issues are fantastic.”

A well balanced introduction

The dinner Mahmud prepared for my household built for a superb introduction to Malaysian foods. It showcased nasi hujan panas (saffron seasoned rice with hard boiled eggs), daging masak hitam (black beef), shrimp curry with tomatoes and inexperienced beans, ayam masak merah (hen with red chilies) and timun acar (cucumber salad with refreshing tomatoes, pineapple, carrots and jalapenos).

As instructed, we piled a bit of just about every item on our plates and ate them all together, letting the flavors blend and engage in off every other. A delightful blend of salty and sweet, the dishes have been intricate fusions of ginger, cinnamon, lemongrass, turmeric and herbs that Mahmud grinds by hand. The food stuff was fantastically balanced the spicy chilies have been assertive but in no way overpowering.

“When I do cooking classes, it’s ordinarily for a team of females good friends in a person of their homes,” Mahmud mentioned. “Sometimes they communicate and gossip and don’t learn a lot.

“But I tell them pay consideration. This way your spouse is gonna love you. This is cooking from the heart.”

September 13, 2022

9 Tips for Cooking in a Dorm That Can Help You Eat Well All Semester Long

“When we ended up in college, my now-spouse and I would do some thing we termed fish and chips Fridays as a weekly deal with: We would acquire a pleasant bag of chips and a few of great tins of fish,” he points out. “High-close canned fish is so subsequent level—there are eating places that do nothing at all but demand folks to open tins they’ve imported.” Glance for treats like these at specialty suppliers or order them on-line from vendors like Conserva Culture.

If you are not a lover of fish, there are other options. It could appear additional like indulging in a extravagant block of cheese, or seeking out a tropical fruit that you’ve by no means had prior to. It is a splurge, confident, but you are going to very likely nonetheless expend a lot less than you would on eating out—and it alleviates a whole lot of the university-taking in monotony.

8. Brush up on your food safety.

If it’s your to start with time staying in charge of acquiring, storing, and cooking groceries, there are a few points you should know beforehand to do it all securely. For one particular, cross contamination is a authentic concern. This takes place when food stuff turns into contaminated by a thing else, like if you have been to lower veggies for a salad on leading of a reducing board that however has uncooked rooster juice on it, or if you forgot to clean your hands ahead of handling elements. When potentially hazardous microbes from distinctive sources are supplied a chance to mingle, you are at a larger hazard of establishing foodborne illnesses in general, as SELF formerly described.

“Be certain to cut vegetables initially, then meats,” claims Le. “That way you don’t require to wash your knife and chopping board in among cooking ways to keep away from cross contamination,” he describes. As extensive as the veggies are clear and not molding, you really don’t have to worry about anything at all from them contaminating your uncooked meat. To thoroughly clean your cutting boards with no a dishwasher, take them to a greater sink exactly where you can wash with scorching, soapy drinking water, rinse with clear water, and then either air dry or pat dry with unused paper towels, for every the US Department of Agriculture (USDA). Exchange when they come to be worn or extremely grooved.

If you are cooking raw meat, be guaranteed to permit it to reach safe temperatures prior to having: Which is 165 levels for poultry, 160 degrees for floor meats, and 145 levels for beef or pork chops or roasts and fish, in accordance to the USDA. And if you are nuking any leftovers, they really should be heated to 165 levels as effectively. (A foods thermometer comes in clutch listed here.)

Ultimately, really don’t forget that almost all new components have a reasonably limited lifespan. Indeed, some veggies, like challenging, un-reduce squash, can final for months if stored at the good temperature. But most veggies, like broccoli or carrots, will continue to be fantastic in your mini-fridge for a 7 days or two, max. And leftovers will frequently only preserve for three to four days in the fridge, for each the USDA.

9. Use a number of sensible methods to make clean-up a lot easier.

For the reason that rubbish disposals and big sinks are couple and far among in dorm rooms, Geiger claims it’s crucial to have a couple cleansing hacks up your sleeve.