March Member Tips: Recipe + Workout

March Member Tips: Recipe + Workout

Experiencing an elevated state of health and wellness starts with our daily habits. The type of exercise we engage in and what food we are feeding ourselves to fuel those workouts has a direct impact on our overall state of physical and mental health. Each month, Hoag Concierge Medicine wants to make planning easier by providing you with a recipe and workout to try! 

Because March is National Kidney Month, we decided to include a one-day meal plan that is kidney friendly!

Plant-Based Kidney Friendly One-Day Meal Plan

Breakfast: Blueberry Oats Bowl

  • ¼ cup gluten free oats
  • ¼ cup soy-based (dairy-free) fortified yogurt, unsweetened
  • 1 cup blueberry puree (try fresh blueberries blended)
  • 1 tsp honey
  • 1 tbsp chia seed 1 tbsp flaxseed meal

Snack

  • Celery + 2 tbsp peanut/almond butter 
  • w/ pea protein shake

Lunch: Cannellini Bean Salad

  • 3 cups cannellini beans
  • 1 cucumber
  • 1 avocado
  • ½ cup cherry tomatoes
  • ½ red onion
  • ½ tbsp red wine vinegar
  • Small bunch of basil

Snack

  • 10-20 carrots
  • 4 tbsp hummus

Dinner: Quinoa & Veggie Stir Fry

  • 1/2 cup cooked quinoa
  • 1/2 cup lentils
  • 3 tbsp olive oil
  • 1 garlic clove
  • 2 carrots
  • 1 broccoli head
  • ¼ cup tomatoes
  • ½ cup vegetable stock
  • Juice of ½ lemon

Mindful Eating

It is important to note that some patients with kidney disease might need to be mindful of eating items with excess salt, potassium and phosphorus. This is because the kidneys play an important role in the regulation of these nutrients. 

Excess salt is found in most canned and processed foods, excess potassium is found in cooked spinach and sweet potatoes, excess phosphorus is found in beer and dairy products, to name a few. 

Discuss with your doctor if dietary restriction is necessary.

Workout:

Stationary Bike
  • Warm up for 5 minutes
  • Increase resistance on bike
  • Sprint hard for 20-30 seconds then slow for 10 seconds
  • Repeat for 8-10 cycles then finish with 5-10 minute cool down