Sunday, December 22, 2013

A Year in Review

Yolonda is still holding the salt in order 
to prevent the growth of more kidney
stones. One of five, was dislodged after 
a small surgical procedure. Four continue

to take residence in her kidney. She is
convinced they will either pay rent or
dissolve due to her lifestyle change. Either
way, Yolonda is claiming victory over her
health.

I can hardly believe a year has passed since the pain in my side and incessant regurgitation sent me to the hospital for a week to reveal I had kidney stones. It was the second time I missed Christmas, but the first time I missed out on a week of life's events, marveling at the snow, and delivering my Christmas cookie dough. I remember the kind nurses who attended to me. I remember the nurses who ignored me. I remember the smell of the antiseptic before the technicians drew my blood what seemed like every hour for five days. One tech was convinced he was the best as I encouraged him to use my right arm because the veins in my left arm were obstinate. He soon discovered that, somehow, the well was dry and would draw nothing. He finally humbled himself and used the right arm (pun intended). Day after day, the nurses had to find new vein portals because I seemed to have nothing left to give, not even in my finger...but God!

I remember my husband being by my side every step of the way---sleeping on the hard hospital coach in between work shifts. He ate every single slice of cake I had baked the night before I got sick. I know because my nose tingled from the scent of the lemon extract I used in the pound cake. It was rich, but my poor health would only allow me to imagine the taste. His meal time joy was finding out that a Roy Rogers had opened up in our area (Christmas dinner). 

I also remember, after a few moments of hallucinations from the drugs, I kept seeing demonic images (that dang dilaudid and percocet). I made my verbal will on the third day of my hospital stay because the doctors seemed to keep pumping me with those same drugs but my condition didn't improve. I remember the moment I asked for my cell phone and sent out a prayer request on Facebook because I remembered you, my praying friends. I remembered who I served and I knew how to pray for myself. FB family, you answered the call, and I re-learned a very valuable lesson: 


P.U.S.H. "Pray Until Something Happens,"---author unknown.

It was on the fourth night I remember my husband bringing movies for me to watch. I was partially clean from dilaudid, and I was able to contain the vomit spells for two hours at a time. By noon the next day, I demanded to have the stent placed in my kidneys to dislodge the stone that interrupted my life. 

On December 20, 2013, I felt the same pain as I did a year ago. I propped my feet in my classroom after the children left. I prayed. I drank my water. I rested. I didn't let "it" take control of me. By the evening, I felt better. I am able to manage my health. I am able to pray with confidence. Something happened in a year's time; My faith increased beyond my imagination. My life, beyond my health, improved because of my faith.

This holiday, I'm thankful for the little things because Christ is so BIG. I am thankful for a husband who truly committed to the vows "in sickness and in health." That card has been played many times in our marriage. He gets a renewed get out jail free card for Christmas. I am thankful for my sister and brother-cousins, sister and brother-friends, my co-workers/admin team (they didn't replace me while I was out for two separate weeks of recovery), and family who wish me well throughout the year on Facebook and beyond. I am thankful for the support groups who helped me with recipes and the needed push to monitor my sodium intake---P2P, Marguerite, Tamara, and Angel. I am thankful for the meals that have been prepared, Chef Sara Simmons, and the Sheri's Berries deliveries. I am thankful for my school's cafeteria staff members who always give me extra vegetables. I am thankful for the investments you all have made to my classroom ministry. I am thankful for my aunts who treat me like their own in the absence of my mom and uncles who called and visited me in my time of need. I'm thankful for my dad who faithfully ushers me into my work day with early morning phone calls on my one-hour commute. I am thankful for arriving home safely, each day despite the fact that I doze off after being gone from 6:30 to 9 at night four days a week. I am thankful for the students who allow me the chance to reach them. I am just thankful not to be tied to a machine that checks my vitals.

Here's to another year of thanksgiving this Christmas season. In the words of my grandfather, CHRIST is the Messiah And Savior. Merry CHRISTMAS).

Love,
-Y

Saturday, October 5, 2013

"Eat the Cake, Anna Mae!"




Photo and cake baked by Bianca Mitchell of Maryland.
Note: I call her cake lair (puns are everywhere in this post)
Not the Box Bakery.
My sister-friend, Matice, often uses Ike Turner's line, "Eat the Cake, Anna Mae," when I'm not following instructions or my heart. It was made known as a popular culture saying after the release of What's Love Got to Do With It about the life of super star Tina Turner. While Ike meant harm in forcing Ms. Tina to eat the cake, these days, I have no problems running away from cake.
 
 
Periodically, I run into people who haven't seen me since being sick in December. I look a bit different, a little younger; and I am about 4 dress and pant sizes smaller. They wonder how I got so small so quickly. They ask me about my secret. I promise, nothing I've done is a secret. My entire journey lives here and in the ears of those who really care to listen. So what is it? Let me recap a bit for those of you who are new to the Hold the Salt Campaign.
 
My weight loss is simply an effect of a lifestyle change and my personal goal to stay away from hospitals and surgery unless absolutely necessary. My health issues are analogous to the story of David and Goliath. My David was five small kidney stones that shut down a 184 pound body for a week in December and a week in March with three weeks of recovery in between that time. Holding the salt in my life was not for the purpose of losing weight, but it was for the purpose of getting and feeling better. Please let me be clear that I have no ambition to look like a microphone. In fact, I am the same size as I was in college. I promise I am not wasting away.
 
Of the almost 40 pounds I lost, 16 of those pounds were a result of the sickness; my body expelled whatever remained as the kidney stones blocked the natural passage of fluids. At the same time, my body rejected anything new. My doctor encouraged me to minimize my salt intake, drink more water, and enjoy lemonade. Since I am sick of hospitals (pun intended), I took it to heart and followed through with my new diet. Nine months later, my body is conditioned, so not only can I eat cake, when I wake up the next morning, I weigh myself to find that I lost a pound or two. What's happening? It seems my body is functioning normally and digesting anything I intake.

The non-secret secret:
 
1. Salt intake - Between 1500 to 3000 mg. per day.

2. Water consumption - Average of 4 bottles per day
I am like a fish out of water when I don't meet my water quota. I crave it.
 
3. Lemonade brand - as fresh as possible.
 
After I share this non-secret with those who ask, I get the same response, "...but I don't really eat a lot of salt. In fact, I don't put salt on my food." I totally respect that. I said the same thing. I didn't have a heavy salt hand. No one knows what they consume until they do. Read your labels.  http://holdthesaltcampaign.blogspot.com/2013/07/eating-with-flavor.html
Read the nutrition facts of food you eat while sitting down at your favorite restaurant.
We are a culture of flavor. We love it. We have to have it. I get that. Consume what you will, just know what you're consuming without completely sacrificing your indulgences.

I am now able to consume burgers, fries, pizza, dessert, or a steak and cheese in moderation, but they can no longer be staple items in my diet. I know which products to buy when preparing them myself. I know which restaurants I can patronize. I can always ask chefs to hold the salt because some foods just have sodium already in them; and I can calculate my sodium intake for each day so that when I drink water it is to help me stay hydrated and flush my system.
 
Can I stand to go to the gym to tone up? Absolutely! I'm putting a plan in place for that. Should you check with your physician before minimizing your salt intake? That would be wise. Should you go ahead and, at the least, begin drinking your eight glasses of water? Get on that yesterday! In the meantime, I'm going to not only ask for a slice cake, I am going to eat it too because I can without guilt.
 
So what's going on with my kidney stones since my lifestyle change? Some are still taking up residence in my body. I refused the shock treatment and decided to take the chance of them either signing the mortgage papers for Kidney Estates or moving out naturally. I have a strong belief that one moved out the weekend of the 50th Anniversary of the March on Washington. I was a bit bent over as it marched through me, but I pressed my way back home. I'm fine. It just means three remain. I'm taking blood pressure medicine to reduce the chances of any new stones forming and drinking my lemonade.
 
Until next time...
 
-Y



Sunday, July 21, 2013

What does it all look like?

Stock Photo
Greetings, Hold the Salt Campaign members! I have made a few cameo appearances this summer, and I was often asked by family and friends, "What are you doing [to lose weight]?" I want to go on record as noting that my weight loss is an effect of me taking control of my health. The answer:

1. I do not add table salt to my meals.
2. I calculate my sodium intake.
3. I measure my food.
4. Water is my drink of choice (I attempt four 16.9 ounces each day). My second drink of choice is lemonade (as close to fresh as possible). http://www.holdthesaltcampaign.b
logspot.com/2013/05/lemonade.html

4. I have increased my fresh fruit and vegetable intake.
5. I make my own salad dressings. Check out www.lowsodiumcooking.com

Following this routine has caused me to lose almost 40 pounds. I have only started going to the gym and walking when my summer vacation began.

The Hold the Salt Campaign was originally started to increase awareness about the types of food we eat with high sodium content in an effort to help people 1. monitor their kidney and heart related illnesses through diet and 2. to encourage those who don't have health issues just to eat better so they won't have to develop unnecessary illnesses due to a high sodium diet.

Since January, I have moderated my sodium intake, first at 3000 milligrams (mg) per day. Pump the breaks, I know health critics will say, "3000 mg is still a lot. The average for most should be 2300 mg and 1500 for those ages 51 and over or African Americans." Yes. You are absolutely correct. I like to counter it with the following: My average Saturday intake used to be 5065 mg. What did that look like?

Breakfast (Prepared at home)
3 pancakes with syrup (680 mg. + 140 mg.)
2 pieces of turkey bacon (400 mg.)
2 eggs with cheese (340 mg.)
16 oz. of orange juice (15 mg.)
TOTAL: 1575 mg.

Lunch
1 Chic-fila-A sandwich deluxe w/cheese (1510 mg.)
1 medium Chic-fil-A waffle fries (180 mg.) not bad, actually They don't add salt.
1 lemonade (45 mg.)
TOTAL: 1735 mg.
Dinner: Let's say I've been running around completing errands, visiting friends, and don't feel like cooking. What do many people do? Pick up a pizza, some take out or something. Let's go with a favorite. Pizza. I am going to go with the best value. Little Caesar's $5 pizza because I may have just spent $200 on groceries.

3 slices of pepperoni (560 mg. per slice)
16 oz. of juice (75 mg.)
TOTAL: 1755 mg.Other popular establishments:
Pizza Hut = 890 per slice
Papa  John's = 610 mg. per slice
Domino's = 920 mg. per slice)
NOTE: I didn't drink ANY water. Sigh. Whoa is me.

With the above diet, I was creating a home for kidney related illnesses. The Mayo Clinic provides a great explanation on what I and others face when consuming too much sodium. The staff of the Mayo Clinic writes, "Some people's bodies are more sensitive to the effects of sodium than are others. If you're sodium sensitive, you retain sodium more easily, leading to fluid retention and increased blood pressure. If this becomes chronic, it can lead to heart disease, stroke, kidney disease and congestive heart failure." See the full article: http://www.mayoclinic.com/health/sodium/NU00284

The best thing we can do for our health is look at what we're eating and how much we're eating. Take a look the image below. Which plate is your reality?

 
 
Prior to December 22, 2012, the plate to the right was my reality; it was usually accompanied by a piece of bread (add another 200 mg. or more of sodium). Now, I often eliminate rolls from my diet. In the past, my salad (next to the corn) would likely be doused with Italian dressing (add 340 mg. of sodium per 2 tablespoons). I now make my own salad dressing (85 mg. per tsp.). Note: The plate to the left includes salad. It is just under the steak. My new eating habits don't eliminate my favorite foods, I just modify how they are prepared and cut most meals in half.
 
For instance, I only ate 1/3 of the size of steak as the one on the right (about 85 mg.); it is seasoned with rosemary and garlic (65 mg. of sodium per 1/4 tsp.) v. season salt (350 mg. of sodium per 1/4 tsp.) Corn on the cob does not contain sodium, adding 1 tbs. of butter or margarine is about 90 mg. of sodium. Instead of a full serving of mac and cheese, I had 1/4 cup of the yummy goodness(approximately 400 mg. of sodium). Guess where I get most of the flavor? Which is the real entrĂ©e? The mac and cheese is the meal. Total sodium intake for the meal on the left: 595mg. Total sodium intake for the meal on the right: 1395 mg.
 
Let's take calculate one more meal. I know breakfast comes first, but hey...I ate waffles in college for dinner FIRST and then my meal. Work with me.
 
My typical breakfast during the week includes 1 cup of Safeway Crunchy Granola Raisin Bran (180 mg. of sodium) with a 1/2 cup of 2% milk (62.5 mg. of sodium).  A typical Saturday breakfast still includes pancakes, bacon, and eggs. However, I prefer pork bacon which allows me to consume two strips at 200 mg. of sodium total to 1 strip of turkey back at 200 mg. of sodium. Instead of three pancakes, I eat two. I usually eliminate cheese from my scrambled eggs (-200 mg.), and I only add pepper (0 mg. of sodium). This is a very big breakfast (792 mg. of sodium). I usually consume a breakfast this robust in sodium when I'm a. planning to eat light for the rest of the day or b. I've noticed my weight is dropping. To minimize the sodium, I just eat one piece of bacon and one egg---simple fix. The same breakfast at IHOP (two, two, and two) is 1790 mg. of sodium.

Please know that I'm not encouraging you stop eating what you like or even stop eating at your favorite establishments. This blog is to encourage better eating habits so you can be at your healthiest state in mind, body, and spirit. Now that you know what it all looks like, be conscious of what you digest.

Until next time...drink at least 4 bottles of water and eat fresh fruit and vegetables. When you're ready to hold the salt, come on back and get some tips.

Here's to your health.
-Y
 
Resources:
Calculate your own Chic-fil-A meal in the future if you want to monitor your sodium, caloric, or any kind of intake. It won't hurt to know what you put into your system.
http://www.chick-fil-a.com/food/meal

Moderate your IHOP meal in advance.
http://www.ihop.com/-/media/ihop/PDFs/nutritionalinformation.ashx

What's in your salad dressing?
http://www.wish-bone.com/product/detail/96863/wish-bone-robusto-italian-salad-dressing

To see the nutritional facts for other popular restaurants, please check out my archived post "Let's Eat Out." Click: http://www.holdthesaltcampaign.blogspot.com/2013/01/lets-eat-out.html

Wednesday, July 3, 2013

Eating with flavor

 


 
Ah! The joys of cooking at home are great, especially when you're not pressured to meet a deadline, beat rush hour traffic, or scheduled for various meetings on a random Wednesday. It is summer time! I crave fresh fruits and vegetables. A crisp mixed green salad with ripe, locally-grown red tomatoes pair well with sizzling chicken fajitas and a cool glass of lemonade (see http://holdthesaltcampaign.blogspot.com/2013_05_01_archive.html). Having volunteered as the online food guinea pig, I was able to create such a meal at 630 milligrams (mg.) of sodium (add additional sodium from your favorite low sodium, homemade dressing for the salad).

A chicken fajita meal at Apple Bee's is 4500 mg. So before disclosing my method, I want my health critics to pause before turning up their noses. This option is a diet recipe compared to what's out there. This site offers alternatives. There are clearly other ways to prepare this meal with less than 630 mg. of sodium, this is what has been tested in my kitchen, affords me the taste I require, and still remain within my recommended daily allowance of sodium (1500 mg. regularly, 2300 mg. on a tough day, when I'm outright disobedient, no more than 3000 mg.). So, please be aware that a frozen, preserved meat option is used in my suggestion. It's the best I could find without sacrificing my health or taste. Therefore, if you desire to prepare your chicken and monitor your own flavor, I encourage it. So here we go!

I happened upon a great product at Sam's Club called Chef Daily Mesquite Grilled Chicken. A 3 ounces (oz.). filet is only 390 mg of sodium. Here's the best news: The filets are free of hormones, free of steroids, and contain 0 grams  (g) of trans fat. Happy? Me too. Several things can be done with one filet; eat it as an entree, add it to your salad, or make fajitas! The smoked flavor is enough to season any side item you scoop on top or mix with a fork like plain rice, plain broccoli, or grilled onions and peppers. This product is best prepared wrapped and baked in aluminum foil (375 degrees for 15 to 20 minutes). It maintains the juices and keeps the chicken tender. It caramelizes well too. There is a microwave option. I don't recommend it unless you're in a hurry (2 filets for 3.5 to 4.5 minutes or until hot).

While your chicken is baking, cut up fresh onions, red peppers, and green peppers. Otherwise, if you're like me, buy the prepared fajita vegetable pack sold at most grocery stores (I'm not the best dicer and slicer in the world. Injuries occur too often. I know my limitations).  Prepare a skillet with a tablespoon or more of vegetable oil (lol...vegetable oil for the veggies). Throw those peppers and onions in there until they have that grilled look but still remain firm (I'm not a chef. So pardon me if I don't use the correct words. I'm an eater who likes to cook). I have some more good news for you! The vegetables don't have any sodium. I call these FFS foods---Free From Salt foods.

"Okay, "Y," the chicken is 390 mg. of sodium and the vegetables are 0 mg. of sodium. Where do the other 240 mg, of sodium come from? Help me out," you ponder.

If you decide to use a tortilla wrap, please read the label for the sodium contents. I used wraps by Guerrero. Each contain 240 mg.  of sodium. Even more good news. Wait for it. Wait for it. This product has 0 g. of trans fat. There may be wraps with less milligrams of sodium also containing no trans fat. Just be diligent about reading the labels. Again, you're always welcome to make your own. There are plenty of recipes. Choose the one that's best for you.

Okay, let's recap.
One serving = 630 mg. of sodium
3 oz. chicken filet (prepared your way with monitored seasonings) or 1 Chef Daily Mesquite Grilled Chicken filet (bake) 390 mg.
Sliced onions, red peppers, and green peppers as much as you can handle (grilled in a skillet). 0 mg.
1 flour tortilla (wrap the meat and veggies) about 240 mg.


Add a salad, drink lemonade or water with a lemon, and enjoy!

To read more information about the product mentioned in this entry, visit http://www.samsclub.com/sams/daily-chef-mesquite-grilled-chicken-fillet-2-9-lbs/prod4210220.ip

Happy Eating!
-Y

Monday, June 10, 2013

Playing With My Food: The Strength To Win


 Did I dive in? Read to find out who won. Fate or Will Power.






                In a moment of weakness, I left my meal choice up to fate. It's been more than a year since I've been to Texas Roadhouse for  a meal. I was fine passing by the display case that advertised the 10 to 16 oz. steaks. They winked at me. I waved, but I proceeded with my husband to our table in confidence and the will to stick to a low sodium meal. "Those steaks aren't going to throw me off course," I thought to myself. Then the waitress reminded me that I was in the home of the fresh-baked rolls and cinnamon butter. Mmmm. I knew they would be hot coming to the table. "I'm not sure I can pass those babies up." I say with my eyebrows dancing to a distant memory.

                As we waited for Amber to return with our drinks (I ordered water with a lemon), I remembered the menu was full of barbecue and down home favorites---pulled pork, ribs, and fried catfish, or smothered chicken. I had a few hundred milligrams of sodium to spare from my daily intake of 1500, but I was sure a forkful of any of those choices would do me in for the weekend. Then it happened. Half-way down the side of page 4 on the menu, my eyes gazed upon a special treat I was introduced to in the 80s---country-fried sirloin. The description had my stomach sweating: "hand-battered, fresh-cut sirloin served crispy and golden, topped with made-from-scratch cream gravy." This little devil had to be paired with one of the "legendary sides," mashed potatoes and gravy. The fresh veggies would be my guilt free food. My palette was ready for a cheat day. I am, however, reminded of a recent household discussion: Can any of us really afford a cheat day? One cheat day turns into two, then three, then four, and before you know it, a month worth of cheat days will send us back to square one.

                Quick flashbacks to the hospital and thoughts of you, my readers, tugged at me. Then my anxious stomach kept tugging at me. "Feed me the goodies. Feed me the goodies!" There was only one way for me to come to a solution. I used the eenie meenie miney mo method (with appropriate lyrics). Childish? Very. Politically incorrect? I realized this after feeling a bit uneasy about the origin of the lyrics as soon as my fingers skipped between each of the meal choices. (I slowed down with the old rhyme thinking of the derogatory origin before ending). I sat for a hot moment embarrassed and ashamed. I was even more uncomfortable when my husband looked at me with puzzled eyes wondering why I was playing hop scotch and mouthing silent words with the menu. I was glad we were in a corner booth.

                As fate would have it, I landed on the country fried sirloin. I licked my chops, then I thought of you again and  the lovely IV drips awaiting me if I pushed the envelope too far.  In the end, I chose the 6 oz. steak (480 mg), with steamed veggies (0 mg), and a sweet potato with cinnamon, brown sugar, and butter (110 mg). Drink? Water with a lemon. As for the hot, buttered rolls? Shh! I may have eaten one...and stole one of my husband's chili cheese fries. I'm still a work in progress, but I commit to holding the salt every meal I can.

               Here's to your journey. Feel free to share your moment of weakness and how you came to a solution with your particular health quest. Send entries to yoyo1913@hotmail.com.
-Y
Disclaimer, it is also suggested that I limit the amount of protein in my diet, especially beef. So Texas Roadhouse is a once in a Bahama blue moon treat. I promise.

Note: Source of pic is unknown.

Monday, May 27, 2013

LEMONade...

I will be the first to admit that I did not get my first class ticket aboard the healthy eating train when I had several invites to do so. Me? Give up my five cheese homemade mac and cheese, golden fried fish, and perfectly seasoned collards with smoked turkey? Trade in smothered turkey wings, gravy and rice, and cabbage with smoked meat? Let go of pizza? Hold back on the bbq ribs, grilled hot dogs, grilled cheese burgers, baked beans, and potato salad at cook outs? Insert record scratch. ARE YOU CRAZY?

Well, what has become crazy is too many visits to the doctor's office, $10,000 medical bills, extended stays at the not so Holiday Inn hospital with needles stuck in your arm. Fortunately for me, I have insurance to cover most of my medical expenses, but I couldn't help but think about those who lack the luxury. So, this and every post is not to berate you for your food choices, but to inform you about ways to save a few dollars and unncessary trips to a physician's office. I want to keep you from paying a $20 to $40 co-pay for them to tell what you already know, "Cut back on this or that."
 
If you've been following along the campaign since January, thank you so very much. If you're new to the campaign, welcome. If you don't want to hear it, I love you just the same, but please pass this along to anyone who is ready to take this ride. This blog will be updated as we journey along this campaign train to better health. Here we go...
 
Train Stop #1: Lemonade Snob Avenue (May 27, 2013)
 
"If life gives you kindey stones, make lemonade." Daniel J. DeNoon gives us this play on an old adage in his WebMD article regarding kidney stone health (http://www.webmd.com/kidney-stones/news/20060524/lemonade-helps-kidney-stones?page=2). Imagine my surprise when my urologist, Dr. K, suggested that I drink plenty of water and lemonade as a prescription to help reduce kidney stones. Uh...Okay. DeNoon calls it lemonade therapy. No problem from this gal. In the past, I was big on consuming convenient foods and beverages. Now they are in my In Case of Emergency (ICE) files. An emergency includes one of the following: 1. It's late, and I didn't take out meat to cook. 2. Uh oh! I forgot my lunch today. 3. I lost my will to cook two exits before the day ended...I just can't today. However, when it comes to lemonade, I really crave the ingredients of its names. LEMONade. Anything else is unacceptable.
 
Ingredients for Y's homemade lemonade: 6 lemons, 32 oz. water, and one and one-fourth cups of sugar or to taste (don't make syrup...chill a little).
 
Ingredients in store bought lemonade (the name is kept anonymous...just pick a brand, it likely has the same ingredients): purified water, sweeteners, high fructose corn syrup (HFCS), lemon juice from concentrate, lemon pulp, and natural flavors.
 
Scroll up to see my first ingredient. Count to see how far down the line the list of ingredients in the store bought brand before you see the word lemon. In addition to high levels of salt, too much fructose can encourage the formation of kidney stones.
 
There is a commercial created by www.sweetsurprise.com that supports of the use of high fructose corn syrup. The claim presents an argument that "like sugar it's fine in moderation." A Dr. R. Rutledge (this is just attribution, I don't have his credentials) posted a commentary from 3 minute AdAge (https://www.youtube.com/watch?v=hrRqr8BaBWo) that informs viewers that most of the foods we eat from breakfast to dinner contain high fructose corn syrup (soft drinks, cereals, breads, candy bars, tomato-based sauces, processed foods, salad dressing, jams and jellies, yogurt, crackers, etc.). It's hard to moderate our intake of HFCS when its in most of our meals and beverages. I get what the Sweet Surprise campaign is suggesting, but I like to think that we can control what we consume.
 
The Mayo Clinic reports that "At this time, there's insufficient evidence to say that high-fructose corn syrup is any less healthy than other types of sweeteners. We do know, however, that too much added sugar — not just high-fructose corn syrup — can contribute unwanted calories that are linked to health problems, such as weight gain, type 2 diabetes, metabolic syndrome and high triglyceride levels. All of these boost your risk of heart disease." Even though there is no concrete evidence that links HFCS to the afforementioned health concerns, wouldn't be great to know what you consume instead of taking a chance? This is not to suggest that I NEVER consume meals or beverages that contain artificial ingredients, I am concentrating on the ingredients in LEMONade (for now...anyway). I'm still on a journey one food/beverage at a time.
 
Here's a challenge: Begin to make your own LEMONade for three weeks, then try a store or commerically produced brand to taste the difference. Report back to me with your conclusion yolondabody38@gmail.com. The proof is in the taste. LEMONade should taste like LEMONS are in it. I hope you too will become a LEMONade snob as you work toward better health. When in doubt while you're out, order water with a lemon and add sugar. :-)
 
-Y


Sunday, May 26, 2013

Donors Save Lives

This post is dedicated to the memory of Tye Husbands and the Husbands family.

 
 
 
 
 
 
 
(Aaron Milton (l) and Tonya Spencer (r)
I remember when I first obtained my driver's license; I was faced with the decision to be an organ donor or reject the opportunity to save a life. At first, it seemed a bit creepy to have my body parts living beyond my expiration date. However, I felt it was the right thing to do to support the life of someone who remained long after my physical body retired from this earth. If I could give my blood to someone, I could give a perfectly good organ to someone who needed it to live. It seemed a bit wasteful to leave the earth with something I could no longer use.   

Since starting the Hold the Salt Campaign, I searched for support groups that could benefit from the articles. I was blessed to be added to a group for the chronically ill. Aaron Milton's invitation to Peer to Peer allowed me to share the information about the dietary campaign to better health, but I was gifted with a chance to learn about his journey to life; he suffers from *Chronic Kidney Disease (CKD).

Milton was first diagnosed with CKD in 2000 and had lost two-thirds of his kidney's functioning capacity by 2003. He had to undergo **dialysis while waiting on a kidney donor. Milton lives in Michigan where one in eight people are diagnosed with CDK. According to a 2011 Wood TV 8 interview with Missi Ostapowicz, kidney donor coordinate at Saint Mary's Kidney Transplant Center, Michigan was the 42nd lowest state in the country with registered donors. No matter the low numbers, Milton still signed up with Saint Mary's in 2006, but there was a four to five year wait as there are more patients needing transplants than there are donors. 

The Donate Life America web site claims that every 10 minutes a new patient is added to an organ transplant waiting list. There is an extensive screening process for donors to be matched to patients. The site also reports that an average of 18 people die per day because there are no available donors. Milton's journey extended to that fifth year on the waiting list until an anonymous donor responded to classified ad from St. Mary's for donors in the Grand Rapids Press. Milton's donor did not stay anonymous for long; he and Tonya Spencer eventually met to help encourage others to donate. Spencer is a living donor who wanted to help extend a life with a gift of life.

Both Milton and Spencer had to recover several weeks after the transplant. Six months following the transplant, Milton followed-up with physicians and continued to get regular check-ups. Milton is still maintaining his health with the support of his wife, takes daily medication, drinks plenty of water, exercises, and follows a healthy diet to prevent recurring kidney failure.
Aaron Milton and Tonya Spencer are Hold The Salt Campaign heroes. To see Milton and Spencer, please check out the following video link:



If you want to learn more about donor information, please visit http://donatelife.net/understanding-donation/ The site also provides you with local contacts for ways you can support donor efforts.

Did you know 90% of Americans say they support donation, but only 30% know the essential steps to take to be a donor.  Click to read more statistics about organ donations. http://donatelife.net/understanding-donation/statistics/

*Chronic Kidney Disease - The gradual loss of kidney function over a period of time
**dialysis - The clinical purification of blood thus, as a substitute for the normal function of the kidney.

Here's to your continued health.
-Y



Hold The Salt Is Coming Back!

 
Happy Memorial Day Weekend to all active and former military men and women! Remember to eat in moderation and HOLD THE SALT on those chicken and ribs!
 
Check out www.lowsodiumcooking.com for some of your bbq favorites and sauces.
 
In the meantime, check out any missed articles in the archives as you await the updates for the Hold The Salt Campaign.

New Recruit Stories:

Tilea Coleman makes pizza at home in an effort to reduce the salt in her family's diet.

Latoya Strain has gone a week without adding salt to her meals.
 
If you have a Hold The Salt Campaign story to share, please send it to yolondabody38@gmail.com or feel free to share a better eating or healthy living tip to share with our audience for consideration.
 
Hugs and smiles,
Y.
 
 
P.S. Above is the site's official logo! Logo design by Barron Steward at www.barronsteward.com.


Saturday, March 9, 2013

I ate the pizza (I need rehab)!



A special note of THANKS to our international readers in Germany, Niger, the UK, Mexico, Venezuela, Sweden, Iceland, Canada, United Arab Emirates, Mongolia, Peru, and Romania! Keep spreading the word!

I'll be the first to admit that I wanted to kick and scream when I saw the sodium content in just one slice of pizza. Pizza Hut's nutrition facts report that 1/8 of a pizza is between 440 (med. cheese) and 920 (lg. stuffed crust pepperoni). A frozen pizza, well...it's truly a wrap with those things. For one slice of my favorite brand of pepperoni pizza, the sodium content comes in at a whopping 910 mg. of sodium (smh...whoa is me). Still, I just wasn't ready to give up the taste of the ooey gooey goodness of melted mozzarella and pepperoni on a buttery crust. Instead of cheating, I researched ways to make my guilty pleasure fit into my new eating plan.

While on a Target field trip, I found a low-sodium pizza crust under their Archer Farms brand. My eyes buldged, almost out of their sockets when I saw 1/3 of the crust was only 85 mg. of sodium. The crust I selected is the fire roasted thin crust. It comes in a resealable package, so I could cut what I needed without being wasteful. In the basket the package plopped!

I waited a week before making and consuming my sinful pleasure (oxymoron alert). I knew I would have to make the pizza on a day where I had a moderate breakfast (cereal and an apple = 248 mg) and water for lunch (10 mg). It was going to be game time after 4 p.m.! I left myself about 900 mg. of room in my body to account for the madness I'd get at home (It's about planning). Before you judge me, please do the math. The goal is for me to consume at or close to 1500 mg. per day.

I measured everything and even counted my pepperoni slices. Each slice is about 35 mg. of sodium (10 slices when I should have stopped at 8, but it looked weird without the other two). The pizza sauce, which I'll learn to make to cut the sodium content down even further after this post, is 250 mg. per 1/4 cup. The cheese is 200 mg. of sodium per 1/4 cup. I was too excited to think. I grabbed my water, served my husband his traditional slices, and served myself two slices of my special treat.

Instead of looking like a lost puppy at the dinner table as I watch my husband eat just about anything without adverse effects, I couldn't wait to sit adjecent to him and indulge in our favorite cheesy delight. We said grace, I popped open my bottled water, and I ATE THE PIZZA! It was soooooo good! Put me in the corner for consuming those little temptations, but I have to get a hall pass for resisting the temptation of the all you can eat Chinese buffet that was served at my office meeting the week prior (I really wanted that egg roll).

After a good, "AAAAH! That was yummy" exclamation, I did some reflecting for the next time I indulge (Oh! There is a next time. I will just be more responsible so I don't starve at lunch time).

Modifications for future pizza making:

1. Make my own sauce. I can get rid of 249 mg. of salt doing so
http://www.lowsodiumcooking.com/free/PizzaSauce.htm (Join me in thanking Angel Fears for this lovely site).

2. Limit my pepperoni slices to 8 for the entire pizza (from 350 to 280)

Hold the salt savings: 315 mg. of sodium and I can eat a moderate lunch (a salad and fruit).

So, campaign folks, I took a calculated plunge for the first time since January 8, 2013. I reflected on my practices, and now I'm off to the next journey to support my health and encourage you to do the same. The moral of the story: If you're going to salt it up, hold it in another area. Plan your salt intake to 1. minimize the guilt and 2. justify the guilty pleasure (smile).

Until next time, let's continue to hold each other and ourselves accountable.

-Y

Friday, March 1, 2013

Chef Sara's Table

Let's welcome Chef Sara Simmons to the Hold the Salt campaign (Clap! Clap! Clap!). This Detroit native is honest in her commentary on her salt experience. She also provides us with ways we can limit our salt intake while enjoying good food. Here we go...!
I am admittedly a salt addict. I’m not quite as bad as Chef Anne Burrell who puts a handful of salt into any given meal, but I love salt so much that I want to actually feel the crunch of it under my teeth. True, I eat it like it’s a crust topping. However, I have adopted some eating/cooking practices that can help you curb big sodium pitfalls:

1. Explore other ethnic cuisines: I've found that American fare is notoriously overly dependent on salt to coax out flavors, so I enjoy eating ethnic foods that utilize a variety of flavors and seasonings. One great example is Indian. Any given dish will have at least 10 spices, and the food is often braised and stewed to really concentrate the flavors. They also tend to use a balance of acid (sour cream, citrus) and sweet fruits like raisins and currants so that your palate is full. Another BIG flavor coaxer is Ethiopian food. Are you seeing a theme? Braised foods, cooking in their own juices for hours, will enhance the flavors of the ingredients. You just have to have a little “Big Mama” patience.

2. Use kosher salt instead of table. I’ve read that it is lower in sodium, and because the granules are bigger, you get more bang for your buck.

3. Introduce foods into your meals that you hadn’t considered before….like sweet potatoes in your stews. Veggie up your meals; truth be told, most meats are seasoned to taste like vegetables anyway (ketchup, anyone?). I was inspired by Indian food to incorporate fruits into my savory dishes; now my 3 year old thinks that all rice dishes, stews or soups are supposed to have raisins in them!

4. Don’t even donate those canned vegetables—they are cooked TO DEATH and way too salty. Buy frozen vegetables instead and steam them until they are just tender.

5. Avoid store bought salad dressings: They have not only a lot of sodium, but an obscene amount of sugar as well. If you have one-part acid (vinegar, citrus) and two-parts olive oil, you have a delicious salad dressing. I invite folks to play with variations (adding herbs, honey, Dijon mustard) to figure out what your personal favorite is—mine is balsamic vinegar and olive oil.

6. For that matter, don’t buy store bought sauces of any kind: That includes pasta sauces. All you need to make a great spaghetti sauce is crushed tomatoes, Italian seasoning, garlic and olive oil. And it costs about the same too.

7. Don’t kid yourself: Processed foods have a bunch of sodium—no getting around it. And the faster the food, the higher the amount of sodium in it (why do you think those kids at Chipotle hustle your little carton of burrito down that line so fast! Guilt, I tell ya!). So if you’re serious about reducing your sodium intake, you must call on the will-power gods and divorce yourself from all eateries with the two-window-on-the-side option. But also, if you are an“everything in moderation” type, forgive yourself for making a visit once in a blue moon. Or at least, once in a full moon.

8. Remember, we need a bit of salt. There’s a reason why the Spice Trade was so lucrative—salt triggers flavor. And not just in your food, but in life. In Matthew 5:13, Jesus offers to his disciples: “You are the salt of the earth; but if the salt loses its flavor, how shall it be seasoned?”

Thanks, Chef Sara for sharing your culinary wisdom with us. In the meantime, eat well, live better, and feel better.

-Yo!onda D. Body (c)

Wednesday, February 13, 2013

Guest Feature: 30/30 Challenge

by Byron Johnson (BJ)
 

Each year since moving to Niger I feel like my life as a husband, father and educator has improved. I'm working hard at making 2013 an even more successful year in regards to all facets of my life. I kicked off this year's health and wellness push by completing a "30/30" challenge. For the last 30 days I made sure to complete some sort of heart rate elevating activity for at least 30 minutes. Walking the dog, Jogging, Jiujitsu, Softball, Karate, Circuit Training, Zumba, Wii games... Much of what I accomplished I did in the company of my supportive wife, incredible son, some awesome coworkers and even (amazingly) a few students. So now I'm throwing the challenge out there. Who's got 30 minutes in their day to start building a better you? 1 sitcom? 1/2 an episode of Scandal? 1/6 of the time your average sporting event where you watch someone else be active?

Any day can be your January 1st! (mine was the the 7th)

Trust that if Byron "Regular 2:00 A.M. run to 7-11 for a beef patty with chili and cheese cause they're open, I'm awake and why the hell not? " Johnson switched his game, then anybody can!

The Blessing In It All

When I first began the Hold the Salt campaign, my intent was to increase awareness regarding salt intake to prevent kidney or heart related illnesses. I wanted to encourage people to live better and more healthy lives. What I have come to realize that is that salt has been the enemy of my kangaroo pouch that took out a mortgage in my body. In other words, I gained weight that would never leave.

Michelle Kulas reminds us in her article on Livestrong.com that "...eating salty food can cause water retention, bloating, and weight gain." She further explains how our kidneys regulate the intake and output of salt. According to her article, our kidneys are not able to handle the large amounts of salt we sometimes intake; so our body holds excess salt in our bloodstream as it attracts water causing our blood volume to rise.

I was holding at 180-182 pounds with a height of 5'4 and some change (not quiet 5'5). I began my journey to feeling healthy on January 8, 2013. In my third week of recovery from the kidney stone scare, I was cautioned by my urologist to watch my sodium intake, decrease the amount of beef I eat, and be mindful of my calcium intake. The 15 bags of IV I went through and the constant vomitting for seven days was enough for me to jump on the "read all labels" band wagon.

I recently started wearing high-heeled boots to work and was shocked that my feet no longer caused me pain. On Monday, I could barely keep my pants up and had to constantly excuse myself in front of my students. So, finally, I decided to go into a closet with items long forgotten because one thigh struggled to get in them, and I tried on a pair of pants given to me by Ms. Marie, a mother figure. In my mind I said, "I know I can't wear these. It will hurt to even zip up." I rolled the dice and tried them on anyway. Voila! They fit! THEY FIT!

I quickly ran to the bathroom to hop on the scale. The red digital numbers blinked, "165." I had seen that same number in the previous week, but I didn't know what 165 looked like or felt like since...well...a long time. I found a shirt to match the pants and claimed victory over unexplained weight gain. It was the SALT! The issue with my feet hurting was a result of the weight pounding on them. It was the SALT.

Ladies and gentlemen, I know that every body type is different and what works for one might not work for others, but what I know for sure is that I feel better, my feet don't hurt, and I'm on my way to reducing a lot of the problems I just chalked up to the universe. The problem was me and my long standing relationship with salty foods.

What now? I'm going to keep pushing for you to get on board, and then add 30-minutes of exercise per day to my new lifestyle (check out Byron Johnson's guest feature coming soon), and buy a few pairs of stelletos that I'm sure will prompt two snaps and a "GO 'head Colie" from my good sister-friend Nadine Jeanty, and, and, and...because I get a lot more ands now that I've pushed back from the buffet table of SALT.

So I am thankful the kidney stones disrupted my life. I would have continued down a path that may not have allowed me to return. The blessing in the stones is that I have a healthier me. The smaller me was just the result of my self-discipline in HOLDing THE SALT!

To read more of Michelle Kulas's article visit http://www.livestrong.com/article/543921-does-high-salt-cause-bloating-and-weight-gain/

Here's to your journey and your goals in health!

-Y

Friday, February 1, 2013

Salt Support

Two weeks into my new eating habit I asked my husband to run to the store to get vegetables he wanted with his meals. I knew my low to no salt diet would be a bit extreme for him, so I never asked him to change with me. He brought home some corn, peas, and green beans. I simply stored them in the cabinet until it was time to prepare them with his meals.

Two weeks since his purchase, I grabbed a can of green beans and a tear dripped from my heart. I read the label, "No Salt!" It was a welcomed surprise to see his support without me asking.  This small gesture deserved a big hug and kiss. The kicker: he ate them even when they were only covered in Mrs. Dash seasoning.
:-)

It's one thing to struggle with change by yourself. It's another thing to have a support system along the way. The journey is easier when you know you're not alone. My challenge for you, this week, is to encourage you to find an accountability partner as you change and redefine the way you eat.

Happy Eating!

-Y

Friday, January 25, 2013

Go Half on a...



After watching my cousin Aye play with his teammates in the MD Parks and Recreation Basketball League, it was natural for dinner to follow. I was just a week into my new life outside the home. I am now "That Chick," who has special dietary needs. Therefore, choosing a place to eat is based on the establishment's food preparation and salt content in its meals. Before confirming our dining choice, I referred to last week's post about eating out, downloaded the PDF nutrition fact sheet for Ruby Tuesday, and set out to create an appropriate meal that was less than 1,500 mg. of sodium.

I wanted something fried, saucy, and creamy, but I clearly had enough of that in my system. So I settled on something blackened, mashed, and green. I was sure I'd still be hungry after my meal. However, I was more than satisfied. I wanted to push the envelope a bit and try dessert. Tiramisu was my choice.

I couldn't wait to dig into the lady finger goodness with a hint of rum and espresso shavings. I took three slow motion strokes into my heavenly delight when my cousin Tee, Aye's mom, asked, "Are you sure you can eat that?" It was an ugly truth, but I didn't know if I could or not. With still half a slice to go, I really wanted to devour my sweet treat. What was I to do?

This week's post is for anyone who ever runs into a similar situation. The advice sounds simple enough, but it is a great reminder when you too have a delectible treat batting its eyes at you. Eat half. You'll begin to create your own version of Now and Later treats.

Happy Eating!

P.S. The slice of Tiramisu contained only 55 mg. of sodium. The remaining slice from dinner went well with my half container of a chicken cantina bowl (wink) the next day.

Friday, January 18, 2013

Let's eat OUT!


Greetings, HTS Family!

I am excited to bring you a list of nutritional facts for some of our favorite national restaurant chains. If you don't see your favorite eatery or restaurant listed, check out http://www.nutritionix.com/ to customize your meal's nutrition intake (THIS IS A REALLY COOL TOOL).

Remember, the goal here is NOT to eliminate salt out of our diets, but to limit or not over indulge in salt. Portion control is critical (more on this in a later entry). If you see a menu item that's high in sodium, eat the food over a two day period. If you're watching your carbs, this entry will be helpful for you as well. It is also important for you to note the serving size for each meal you're investigating.

Alright, family! Here we go!

PS: I know you didn't ask for my opinion on your favorite food items, but I couldn't resist. :-)

American Dining (Breakfast, Lunch, and/or Dinner)
Bob Evans
http://www.bobevans.com/Menu/Nutritional-Information 


Denny'shttp://www.dennys.com/files/nutrition_facts.pdf

IHOP (I know...it's International House of Pancakes, but they serve mostly American food.)
http://www.ihop.com/-/media/ihop/PDFs/nutritionalinformation.ashx


American Dining (Lunch and Dinner)

Apple Bee's (Ooh! Watch those appetizers on this one. Plan your meal wisely.)
http://www.applebees.com/~/media/docs/Applebees_Nutritional_Info.pdf

Famous Dave's (You can do a half slab of St. Louis style ribs or 4 bones and be okay.)
http://www.caterfamousdaves.com/pdfs/Famous%20Dave%27s%20Nutritional%202010.pdf


Ruby Tuesday (The cooked to order items leave room for additions to your plate).
http://www.rubytuesday.com/assets/menu/pdf/informational/nutrition.pdf


TGIF (Eat your meal over two days to prevent over doing it).
http://www.tgifridays.com/_images/pdfs/Nutritional.pdf

International Cuisine
 
Chipotle (Go for the hard taco. The flour tortilla is getting us!)
 
Olive Garden (This is a two-day meal place anyway. Oh the choices!)
http://www.olivegarden.com/core_content/pdfs/olive_garden_nutrition.pdf

 
Pizza

Pizza Hut (click on the entree you want to investigate)
http://www.pizzahut.com/nutritioninformation.html


Domino's Pizza
http://cache.dominos.com/homev8/docs/menu/dominos_nutrition_v2.21.00.pdf



Papa John's (You can eat at least two slices of the garden fresh/veggie or spinach alfredo pizza and not go over board. I suggest a nice salad and lemonade to accompany your pizza).

Click on "view nutrition info" listed under the type of pizza. Other menu items are listed on the left side of the site.

http://order.papajohns.com/nutrition/4/subMenu.html

Litte Ceasars (The pizza for one does the trick.)
http://www.littlecaesars.com/Portals/_default/images/corp/lce-nutrition.pdf

Fast Food (Who are we kidding? We're going to it; let's know what's in it.)
 
Boston Market (Hey, if it has a drive thru, it's fast food.)
http://mywisenutrition.files.wordpress.com/2012/08/boston-market.pdf

Burger King (I'm surprised by the sodium content of the veggie burger.)
http://www.bk.com/cms/en/us/cms_out/digital_assets/files/pages/MenuNutritionInformation.pdf

Chic-fil-A (You can get two helpings of small waffle fries and not feel bad. Just go easy on the ketchup.)

Narrated Food Facts
http://www.chick-fil-a.com/Media/PDF/ProductFactSheet2011-b.pdf

Suggested Dietary Itemshttp://www.chick-fil-a.com/Food/Healthful-Lifestyle

Nutrition Breakdown http://www.campusdish.com/NR/rdonlyres/1F436AED-F820-405D-9F2F-65CC9150C8CC/0/ChickfilANutrition.pdf

Five Guys
http://www.fiveguys.com/media/1960/nutritionalinfo_2010.pdf


KFC
http://www.kfc.com/nutrition/pdf/kfc_nutrition.pdf


McDonald's (The black angus burger with bacon and cheese should be eaten in two sittings. Cut this baby in half.)
http://nutrition.mcdonalds.com/getnutrition/nutritionfacts.pdf

Popeye's (When did they start serving breakfast?)
http://popeyes.com/menu/nutrition


Taco Bell (The cantina bowl, with or without meat, is a complete meal. Drink water.)

http://www.tacobell.com/nutrition/information

Wendy's
http://www.wendys.com/food/pdf/us/nutrition.pdf


Credit: The nutrition photo above was taken from Center for Disease Control web site.

HAPPY EATING!
 

Friday, January 11, 2013

HOLD THE SALT: The story of the stone

by Yolonda D. Body (as in the human body) (c) 2013
Dedicated to my Facebook family and friends. Thank you for your prayers.

It was December 22, 2012. All was quiet in the home. I was embarking upon a two-week vacation with no responsibilities. My body was at complete rest for the first time since 2011. Just before 8 a.m., my lower back crawled with pain. I called for my husband to get me two ibuprofren. That usually masked any pain. When he handed the little red pills to me, I could barely keep them in my mouth to get rid of the neverending pain. This one was unlike any other, it was time to go to the emergency room.

Just three-minutes away from the house, I cried for him to stop the car. The red dye from the ibuprofren and foamed spittle surfaced on the asphalt beneath me. The ten minute ride to the hospital felt like an eternity. Just before turning into the parking lot, I vaguely remembered someone telling me that lower back pain meant kidney problems. I then remembered that my last urgent care visit in October warned me that I had protein in my urine which may have something to do with my kidneys. The only thing I kept saying to myself was, "I drink water religiously. I drink cranberry juice. Those were the recommended drinks. Surely I'm not having kidney issues."

I could no longer be in denial when I could barely stand, dress or undress myself, speak, or exist. Something was wrong. The vomiting increased and made my bladder weak. Rather than go into detail, let's just say I became real familar with waterproof hospital pads beneath my bottom for two weeks. It's a good thing I took my grandma's advice to wear clean undies. Now I know why. When the nurse came with the plastic packages containing needles, I did not object. Soon to follow would be the good juice in the form of IV.

Soon after the liquid hydration were the needles and viles for my blood. I learned years ago that my left arm is a turnip. You can't get blood out of its veins. My right arm was well trusted for times such as these. Since my name did not include Dr. in front of it or MD behind it, the nurse disregarded my warning and stuck me in the left arm anyway. After flicking my arm like I was an addict with their fingers to find a viable blood source, the nurse moved to the right arm. As with all the nurses who prick and prod without heading my advice, they say, "Ah! These are the good veins."
Next on the list was the hard stuff.

"This is a narcotic to help with the pain," the nurse said. I didn't argue.

Somewhere between, "Full name and date of birth?" and "Who is your primary care physician?" I fell asleep. Then it was, "I'm here to take your vitals," a phrase I would come to loathe for the next six days. Finally, I was ordered to have a Computerized Tomography (CT) Scan conducted on my abdomen. It would be my first one. When I was younger, I thought only celebrities like Michael Jackson could afford such technology. Then I remembered, "I have insurance!"

My gurney was carted to another part of the hospital for the procedure. The long, white table that reached into the mouth of the doughnut-shaped hole awaited my arrival. I was half awake and half feeling the effects of the narcotics. Because I no longer had on my eyeglasses, I was more concerned about flashing the technician with that open part of the gown than falling over. I still wanted to be decent.

"Inhale. Now breath,." A voice said. I didn't know who was talking. It later registered in my brain that the voice was automated. I didn't know whether to follow the instructions or eaves drop. "Is that lady talking to me?" I wondered and then figured, "Oh yeh? She is." So, I "inhaled" then I "breathed."

By the time I got back to ER room 19, my husband had dozed off. There was no need to bother him except to tell him, "Hey! Guess what? I went through a white doughnut." We both slumbered...until...

"Yay! Well, yay, but not yay! You have kidney stones. I'm happy because that's what I suspected. You have five---two on the left and three on the right. Now take this prescription and follow-up with this urologist. I think the office is open today so you can make an appointment. This pill opens your ureter to help the stone pass. Take this strainer to catch it. This is an antibiotic to prevent infection." The doctor was way too chipper for news like this? I was still trying to figure out how my body became a hostel for kidney stones.

I heard the doctor, but my mind was saying, "What about the vomiting? Why am I throwing up?" My husband's face mirrored my thoughts. He asked. The good doctor replied (oxymoron used here).

"You can take this pill for nausea. Your local pharmacist should have no problem filling these."

We thanked the doctor and tried to remedy my new medical condition. This would prove to be the best of the next seven days. The days that followed included two more ER visits. The vomiting got worse. No stone passed because water nor food would not stay in my body. By the third ER visit, we had reinforcement, my aunt. She was no stranger to hospitals as she has diabetes and know all the medical language. We, the three of us---even me on some new narcotic---demanded that I get admitted. The same routine ensued.

"Name and date of birth?"
"Who is your primary physician?"
"Date of your last cycle?"
"Let me check your vitals?"
"Wow! I can't get a good vein."
"Ah! This arm does have good veins."
"This is going to sting a little."
"This is a narcotic to stop the pain."

By 10 o'clock on December 24, 2012, I was admitted. The kidney stone that had begun moving on December 22, 2012, was the source of my vomiting. It had not passed. It was still blocking my ureter and causing a traffic jam in my body. It had not passed and was not letting anything bypass it (stubborn thing). I Merry Christmas to me.

By December 26, 2012, my heart rate kept dropping and at one point, the medical staff on duty could no longer find my heartbeat. The nurse had a flashlight in my eyes. I freaked out thinking, "Really little stone? Really?" My blood pressure remained low. It was after this ordeal and I figured I needed to start fighting to get better.

Two more CT Scans, two chest X-rays, a sonogram, 15 intravenous rehydration bags, five doses of dilaudid, a few doses of phenergran, daily doses of tomulosin, subpar care---except for a few "do it the old school way" nurses, and three different specialists later, the urologist decided, on December 28, 2012 to place a stent in my kidney. The "tiny" stone would not move and continued to obstruct my world. In order for me to be discharged after the surgery I had to eat and keep the food down. Remember me making a choice to fight, I had practiced keeping my vomiting spells at bay for up to four hours at a time. I suffered, but I wanted to go home. So I decided, whatever I keep down, I could hold it long enough to get released. I couldn't take the hospital "kabookie" any longer (I'm sparing you the details of the moments when one of the nurses forgot to change my IV bag because her phone rang and when my husband and I became the official monitors of my health because nurses forgot to check in or ignored our buzzes, aaaaand the all night outbursts of a neighboring patient calling for people who weren't there).

The chosen meal after the surgical procedure was...WAIT FOR IT...beef meatballs smothered in brown gravy, au gratin potatoes with chives, boiled carrots, peaches, and water.

"You're kidding me!" I exclaimed to my husband.

I could smell the blood from the meat. The last meal I ate and maintained was Friday, December 21, 2012. We're seven days out.

"Get that meat out of here! I can't look at it, or I'll lose it," I said to hubby and then continued. "I'm going to eat a few pieces of carrots, munch on the potatoes, but I know I can eat the peaches. Baby, I'm ready to go home."

I was successful. The food stayed down...until I got home. My life, for the next 13 days would include hosting a foreign object in my body. Funny thing is, I lost 13 pounds since this ordeal happened. I'm just 5 pounds shy of Usher Raymond's abs before his six pack (http://www.youtube.com/watch?v=3AszPTJXIgM).

Welcome to week 3. The kidney stent is out, and I've been eating for the past 6 days without incident. The follow-up appointment with the urologist brought me to the HOLD THE SALT campaign. I am a kidney stone former because of heredity and my salt intake (I was getting down). According to the medical pamphlet, my salt intake must be reduced to no less than 1500 mg per day and no more than 3000 mg per day. Beef is now like a dessert, I can't eat it often, but can schedule a day to eat it. Sodas are out, but I can drink lemonade.

The bottom line is this, holding the salt will keep me healthier. Changing my eating habits will keep me from ER visits. My little stone was a big eye opener, because there are still four larger stones that remain in my kidneys (I'm scheduled to have those "blasted out..." that's another story for another day). I don't need any more clues about what to do to stay alive and healthy. No matter how much water I drank, my intake inhibited my ability to breath, proper kidney function, and resulted in my dehydration.

So why are you here? Your sodium intake may have adverse effects on your heart, lungs, or even your kidneys. HOLD THE SALT is my way of fighting to keep my dream alive and yours as well. Join me as I stop living to eat and learn to eat to live. God bless you.

For more information on high sodium diets, check out the following sites:

http://www.huffingtonpost.com/joel-fuhrman-md/high-salt-diet-_b_821323.html
http://des.nh.gov/organization/commissioner/pip/factsheets/ard/documents/ard-ehp-21.pdf

http://www.livestrong.com/article/440478-side-effects-of-high-sodium/

Special thanks to my husband, Sir Dreck, for really rising up to the vows "in sickness and in health." He slept on that horrible plastic sofa for five nights. This was a Christmas and New Year we'll never forget. Now he has a sinus infection. It's my turn to care for him. Pray for us. :-)

Our apologies for missing Christmas this year, Minah and Myrh. Uncle and Auntie love you. Mama, Jimmy, Keenia, and Shaun, we love you. Thanks for the daily calls and prayers.

Aunt Tessa, I'm glad you're just 9-minutes away. MUAH! Thank you Strains and Colemans for the visits. Uncle Que and Nils, thanks for the heads-up on the family history. To my work family, words just can't express my gratitude for your support. To the Coleman and Bradford families from Connecticut to Florida and even Abu Dhabi (Afrika---inside joke)...I love you.

Facebook family, your prayers got me through. THANK YOU. Extra special thanks to Dr. Nefertiti Childrey in PA. You are the greatest! Thanks for keeping us aware.