Is your breakfast causing kidney stones?

Is your breakfast causing kidney stones? Let's talk about that. Welcome back to the Kidney Stone Diet podcast, the show about reducing your kidney stone risk and living your best life.

I'm your host and fellow student, Jeff Sarris.

And I'm Jill Harris, your kidney stone prevention nurse. Happy fall, y'all!

Yeah. I always, I don't know, as soon as it's not going to be summer anymore, it's a little bit of sadness cuz I just love summer so much.

Yeah, for you. Well, you're not an old woman who hates the heat. So, yeah, I get it.

You're a young man who can deal with heat, not me. I'm happy. I'm a I'm a pumpkin latte kind of gal.

So, I'm all for it. I'm excited.

Have you had your first or have you had, any sort of pumpkin latte ask?

Honey, I make my own. We all know in my kitchen, I'm making my own. But I've been making I have I have a high-protein cookbook.

Already she's starting with sales selling something! No, I'm just saying I have been That's what I usually have. I have breakfast, I'm or a snack or whatever.

I have a lot. Also, have free website free stuff on the website with pumpkin stuff. So, I've been eating pumpkin muffins, no added sugar, of course, very low salt, high-protein, all kinds of pumpkin things.

I Yes, but I make it my way. No added sugar, low salt, all that, all that. But, yeah.

Yeah, and still tasty. That's the big thing.

Well, I this Italian girl ain't eating untasty food, that I can assure you. So, some of those Like that protein book, that thing almost killed me. I told I was telling Dave, I was like, "Man, those 20 recipes took me months and many wasted ingredients until I got it right." It was hard.

And that's their You know, because on the market as far as protein book bars go, it's all almonds, it's all sugar, too many calories for lots of them, salt. So, I'm like, "I'm making my own for kidney stone formers." And I eat them all the time. They're really good.

So, a lot of pumpkin a lot of pumpkin dessert-type things or breakfast muffins I make, but you could find them free at kidneystonediet.com, too. There's the protein e-book, but also free recipes.

Yeah, so–

All right. What are we doing?

Yeah, so today we are talking right along those lines about breakfast and is your breakfast causing kidney stones?

Okay, so whenever I'm talking to private clients every single day, I always take a little diet intake, like what are you doing for breakfast, Irene, lunch, dinner, what's a normal day look like? So, you can imagine I hear all the things. And what I hear for breakfast is so common.

First of all, y'all eat, you've heard me say it before, you all eat the same things every single day for breakfast. And over the years I've said, "Could we mix it up, buttercup, just a little bit?" I'm not saying specifically oatmeal every single day, oatmeal, oatmeal. And you can say, "Well, Jill, I know what I'm having.

It's easy. I'm trying to get out the door." I hear you. But could you at least mix up the toppings?

Maybe one day you're having raspberries on top. Maybe you're having a little blueberry on top. At least change out the fruit.

That's all I'm saying. Maybe you put some flax seeds in there. So, change the toppings.

That would make me happy. And if you're saying, "I hate you right now, Jill," okay, keep your oatmeal, but just think about it. Could you do that for me?

Anyway, here's some

And what's the challenge if they are just sort of having the same thing every day like that?

Well, they're just not getting Let's mix our nutrients around. Our body is so very complicated. There's trillions of gut bacteria in our gut and they would like to be fed different things sometimes instead of the same old, same old.

So, when we eat a variety of foods, and I'm not saying you got to have something different every day, but can you pick three or four different breakfasts that you just rotate, right? That's all. That's what I'm talking about.

And thank you, so please feel free to ask me questions, Jeff, when I'm talking about that, please do. Here's things that are very common that people eat that are higher oxalate, too much sugar, or too much salt. Chia pudding, people do it every single day and a lot of people use chia because it's it's high in fiber, high in protein, so people are using that, especially vegans and vegetarians that have lower protein that are not getting enough protein because they don't eat meat.

So, you could say, "But, girl, chia, was not even studied by Harvard." But every other person out there who has studied chia seeds say they're very high. So, get rid of your chia pudding. I know that there's all kinds of recipes on Instagram for it, not for you, Bernice, okay?

Coffee. "But, Jill, you always say we could have a couple cups. And, Jill, you're drinking coffee right now, some decaf!" Two cups of coffee a day, not 10, not 10, because it's it makes your urine acidic.

Also, if you're not replenishing with water, it'll be more dehydrating for you, so stick to normal amounts of coffee and not Starbucks cups of coffee, 24 oz, I'm talking two normal-size cups, true cups of coffee a day. A lot of you use almond milk, cashew milk. Okay?

Those are those are done. No more of that. So, you were doing you were putting that as a base with spinach smoothies.

So, that was "Every day, Jill, this is what I had for breakfast." So, I'm not making this up. I'm telling you what you all have told me over the years. So, smoothies, the same smoothie every single day with almond milk or cashew milk, every single day.

"Spinach, Jill, I would just stuff the blender with so much spinach. Marone, you couldn't believe it! Thousands of milligrams of oxalate." Cuz one cup of spinach I think is 600, 700, 500, a lot of oxalate, okay?

And you guys get 100 a day, so you can see what happened there. Oh and also in that smoothie went almond butter. It's another big one.

So,

The other thing that you guys are eating for breakfast, you may be eating wheat bran, your cereal has wheat bran as the first ingredient, high in oxalate. Salt and sugary breakfasts, yogurts, turn it around, Buster Brown, look at your yogurts. We want low added sugar, ideally zero added sugar.

"Well, Jill, it'll taste junky without it." I use non-fat plain Greek yogurt and then I put a bunch of berries in there. "Blueberries are high, Jill," Harvard says. I know, but I use all the berries so I'm not having too much of any berry.

So, in my Greek yogurt that has no added sugar, 18 grams of protein, I get the Target brand. It's one of the cheapest out there and the highest protein. I will put blueberries, blackberries, raspberries, strawberries, and that's what I will have, a cup, not of each, the whole thing is a cup.

I like them frozen. And new research says that frozen blueberries even more increased antioxidants in there and they're high if you're eating a bushel of them, so just your whole cup of frozen berries. This way they don't go bad on you, too, with the Greek yogurt that has some calcium, protein, gorgeous, no added sugar.

The sausage stuff that you're having for breakfast, people, oh my goodness! 600, 700 mg of sodium, common. "Jill, I don't use a salt shaker." I take the dietary intake.

"Well, Jill, I have four or five pieces of sausage." And I will say on the phone, "Sally, go get the sausage pack." "Jesus, Jill, why'd I pay this money to talk to you?" "Sally, go get it." She gets it, I say, "Turn it around." She's like, "Oh, my god." You don't think about it, folks. You don't think about it. If you don't have hypertension, if you don't have heart disease, you are not paying attention to salt and the food industry certainly isn't saying anything about it.

The food industry has really changed a lot of their practices because people on keto begged for it, and so you will see lower sugar everywhere. But when they make a thing a food that has lower sugar, they're stuffing it more with salt because in focus groups, they put people around, they're like, "Try this, we did low salt and low sugar on this one." "Oh, it's disgusting." "Here's low sugar, but more salt." "Much better." So, the food people have to answer to Wall Street, and if nobody's buying their product, they're in trouble.

So, people will say, "Well, the food industry should do this, this, and this." Stop buying those products that are unhealthy and if you do that, they will readjust. Just like keto really forced the food industry to get rid of that extra sugar. They did a marvelous job with it.

Why? Because they're wonderful and care about our health? That would be no.

No, because we all demanded it and labels changed. But so for salt, many of you a very high sodium breakfast, bagels, so much salt! So much salt.

In my meal plan, I have like zero sodium bagels, okay? Higher protein, too. So, I'm just saying, there's ways to get around this stuff.

You don't have to English muffins, high in salt. I'm just saying, so there's things with the breakfast, typically they're too high in oxalate with the almond stuff and the chia pudding and the smoothies, okay? And then the salty sausages, eggs, and all that stuff because they are salting their eggs, not that eggs are salty, or, you know, Egg McMuffins, 700 mg of sodium!

Who would think you could get that much sodium in that little McMuffin? It's amazing. So, always look at your labels.

Breakfast is one of those things that you may be that you may not be thinking about that definitely helped making a new kidney stone. If you want great breakfast ideas, we have a meal plan at kidneystonediet.com, you get hundreds of recipes: breakfast, lunch, dinner, and a snack every single day sent to your email every Sunday with ideas and Salt and sugary breakfasts.

Yogurts, turn it around, Buster Brown, look at your yogurts. We want low added sugar, ideally zero added sugar. "Well, Jill, it tastes junky without it." I use nonfat plain Greek yogurt and then I put a bunch of berries in there.

"Blueberries are high, Jill, Harvard says." I know, but I use all the berries so I'm not having too much of any berry. So in my Greek yogurt that has no added sugar, 18 grams of protein, I get the Target brand. It's one of the cheapest out there and the highest protein.

I will put blueberries, blackberries, raspberries, strawberries, and that's what I will have, a cup, not of each, the whole thing is a cup. I like them frozen. And new research says that frozen blueberries even more increased antioxidants in there.

And they're high if you're eating a bushel of them, so just your whole cup of frozen berries. This way they don't go bad on you, too, with the Greek yogurt that has some calcium, protein, gorgeous, no added sugar. The sausage stuff that you're having for breakfast, people, oh my goodness, 600, 700 mg of sodium.

Common. "Jill, I don't use a salt shaker." I take the dietary intake. "Well, Jill, I have four, five pieces of sausage." And I will say on the phone, "Sally, go get the sausage pack." "Jesus, Jill, why'd I pay this money to talk to you?" "Sally, go get it." She gets it, I say, "Turn it around." She's like, "Oh, my God." You don't think about it, folks.

You don't think about it. If you don't have hypertension, If you don't have heart disease, you are not paying attention to salt, and the food industry certainly isn't saying anything about it.

The food industry has really changed a lot of their practices because people on keto begged for it, and so you will see lower sugar everywhere. But when they make a thing, a food that has lower sugar, they're stuffing it more with salt, because in focus groups, they put people around, they're like, "Try this. We did low salt and low sugar on this one." "Oh, it's disgusting." "Here's low sugar, but more salt." "Much better." So, the food people have to answer to Wall Street, And if nobody's buying their product, they're in trouble.

So, People will say, "Well, the food industry should do this, this, and this." Stop buying those products that are unhealthy, and if you do that, They will readjust. Just like keto really forced the food industry to get rid of that extra sugar. They did a marvelous job with it.

Why? Because they're wonderful and care about our health? That would be no.

No, because we all demanded it, And labels changed. But so for salt, many of you a very high-sodium breakfast. Bagels, so much salt!

So much salt. In my meal plan, I have like zero-sodium bagels, okay? Higher protein, too.

So, I'm just saying, there's ways to get around this stuff. You don't have to English muffins, high in salt. I'm just saying.

So, there's things with the breakfast. Typically, they're too high in oxalate with the almond stuff and the chia pudding and the smoothies, okay? And then the salty sausages, eggs, and all that stuff, because they are salting their eggs, not that eggs are salty, or, you know, Egg McMuffins, 700 mg of sodium.

Who would think you could get that much sodium in that little McMuffin? It's amazing. So, always look at your labels.

Breakfast is one of those things that you may be that you may not be thinking about that definitely helped making a new kidney stone. If you want great breakfast ideas, we have a meal plan at kidneystonediet.com. You get hundreds of recipes: breakfast, lunch, dinner, and a snack every single day sent to your email Every Sunday with ideas and inspirations.

I write all the notes on why I used what I used, their substitutions for every lifestyle, they're all low added sugar, if any added sugar, low salt, oxalates all figured out. You can't beat it for the price, folks.

Yeah, and if you actually don't already know about why we're talking about salt, sodium, why we're talking about sugar, why we're talking about acidic urine, even, like the Kidney Stone Diet, all of the goals of the Kidney Stone Diet are right at kidneystonediet.com. You can sign up for the free weekly newsletter where Jill sends you an email every weekend to keep you on track, but you can find absolutely everything to prevent future kidney stones at kidneystonediet.com.

And I think with that, it's a good spot to wrap for this week. I think that really that was good, because breakfast is a big challenge for people, especially when They want to prevent future stones. I think with that, we'll wrap and we'll see you next week.

Bye, everybody!