Fall 2017 Newsletter
Best Workouts for those with Kidney Disease
While it is important to speak with your doctor before starting a new workout routine, exercising has many benefits for your kidney health. The National Kidney Foundation suggests different options for starting this routine. Several benefits of working out include: a better night’s sleep, stronger muscles, increased energy, controlled blood pressure, and healthy body weight. By working out, you may find that you have more energy. Look over the tips below before starting your new routine.
Tip #1: Start Small
When beginning this new routine, you should start with three days a week, nonconsecutive days. It is recommended that you begin with 30-minute workouts. Once your body has adjusted to the new routine, you can begin to add more time to your workout. You should start with a warm up to get your muscles ready; a suggested warm up would be to spend 5 minutes stretching your arms and legs. It is important to get these muscle groups ready so you do not incur any injuries.
Tip #2: What time of day should you exercise?
According to the National Kidney Foundation, the best time of day for exercise is during the morning and late afternoon. It is important to get a good night sleep, so you should not work out right before bed. While there are many benefits to working out, you must make sure you feel well enough to do so that day. Do not participate in an activity if you have a fever, trouble breathing, feel dizzy, or are experiencing stomach pains.
Tip #3: Workouts you may enjoy
Workouts that would be best to participate in would include: walking, swimming, riding the bike, or any activity that gets larger muscles moving. You can also add exercises that use weights. When you use weights that are lighter, you will be able to do a greater number of them. You may find exercising to be especially enjoyable if you have a friend or family member with you. You can catch up with a friend while getting the benefits of exercise. It is important that working out does not impact your normal breathing; you should be able to talk throughout your workout. Make sure to start out slowly and work up your speed throughout the duration of your workout. It is important that you do not over work your body where it is too sore for your next scheduled workout.
– Have a warm up and cool down so your body can adjust
– Walk with a friend so you keep your breathing controlled–
Start small and work your way up –
Speak with a doctor before making any changes
Tip #4: Still be cautious of the foods you eat
While it is a good thing you are working out, whether it is because you need to lose weight, want to strengthen your muscles, or need help with anxiety, it is important that you do not stray from your diet. With sticking to your usual diet, adding in exercise will have added benefits. If you experience hunger due to the amount you are working out, speak with your doctor about specifications of your diet.
Apple Bran Muffins
– 2 cups whole wheat flour
– 1 1/2 cups wheat bran
– 1 1/4 teaspoon baking soda
– 1/2 teaspoon nutmeg
– 1 tablespoon orange rind (grated)
– 1 cup chopped apple
– 1/2 cup raisins
– 1/2 cup chopped nuts or sunflower seeds
– Juice from 1 orange
– Scant 2 cups buttermilk or sour milk
– 1 beaten egg
– 1/2 cup molasses
– 2 tablespoons oil
1. Preheat oven to 350F°.
2. Toss flour, bran, salt, soda, and nutmeg together with fork.
3. Stir in orange rind, apples, raisins, and nuts or seeds.
4. Pour the juice of 1 orange into a 2 cup measure and add buttermilk to make 2 cups.
5. Add to egg, molasses, and oil, and stir thoroughly.
6. Stir liquid ingredients into dry ingredients with a few swift strokes.
7. Pour into greased muffin tins, filling them two-thirds full, and bake for 25 minutes.
Cindy Grooms recently joined Carolina Nephrology as a Nurse Practitioner. Cindy completed her Masters Degree in Nursing in 2008 at the University of South Carolina. Prior to joining Carolina Nephrology, she worked at Columbia Nephrology Associates, in Columbia, South Carolina, as an Acute Care Nurse Practitioner. Cindy was married this past July and moved from Columbia to Clemson.
Cindy is well versed in caring for adult patients that battle chronic kidney disease. She enjoys figuring out the best treatment plan for her patients and providing them with the answers they need. Cindy loves that her job allows her to establish lasting relationships with patients while improving the quality of their everyday lives.
When she isn’t working, Cindy enjoys spending time with family and traveling.
Check out our brand new websites!
We have been working hard over the summer to finish up two new websites. The Carolina Nephrology website received a complete overhaul and is easier to read, makes it simple to get in touch with us & has easy access to our patient portal. You can take a look here: www.carolinanephrology.com.
Also, check out the new Cooking Doc website!
And The Cooking Doc just launched his new website, all those healthy, delicious recipes are now housed in one place, with informational videos and The Cooking Doc’s new blog.
Go check it out at: www.thecookingdoc.co.