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Happy January!

Are you realizing that while the holiday season was a wonderful time to spend with family and friends, your normal healthy routine is not what it used to be, and that your latest blood tests confirmed this?

Don’t despair! All the delicious food and drink you had and potential lack of exercise can add up, and you are not alone in this.  Now is the time to get back in the groove of healthy living!

Make a plan. Remember you can only live your best life if you are your best version of yourself and maintaining a healthy lifestyle through diet and exercise is key to that!

Diet. Take the time to think about a menu for the week before you go to the supermarket, farmers market or do online shopping. This small amount of planning can make a big difference in terms of keeping you on a healthy track.

Tip: For those currently on dialysis due to chronic kidney disease, read this article from the National Kidney Foundation for a quick refresher on what your diet should look like, they also include a sample menu to get you started. Dietary Guidelines for Adults Starting on Hemodialysis.

Exercise. When it comes to exercise, whether you can spare 5 minutes or 50 minutes every little bit helps. You will be amazed how small amounts of exercise consistently can add up to increased strength.

Inspiration: When I lived in San Francisco, a friend and I started bike riding over the Golden Gate Bridge into Sausalito once a week (that was my only exercise). The first week I was walking my bike up the large hills, but each week I was able to get up the hill to the bridge while staying on my bike longer until I could make it up those big hills without having to get off my bike, and when a last-minute hiking trip to Chile with friends was discussed I was surprised I felt good enough to go with no additional training beforehand. Consistent exercise adds up no matter how small!

You don’t have to be a biker or a hiker, you just need to start! 5 minutes in the morning with stretches, then move up to 15 minutes of walking, add in some core exercises, and start taking the steps when you can. All of this adds up quickly!

Tip #1: Keep sneakers and any exercise equipment in plain sight as a reminder of what you need to do.  

Tip #2: If you have a mobile phone, download one of the many exercise applications that are available to fit your lifestyle. Or just create a music playlist to listen to as you go for a walk or a run.

For those with chronic illnesses, such as kidney disease, keeping your strength up by proper eating and staying active is critically important to your living your best life!

Wishing you all a Happy and Healthy New Year!

p.s. – Stay tuned for the OneTrackHealth Mobile App to go live soon. This application will help you visualize the blood test results you use to monitor your chronic condition in an easy status at a glance format to keep you on track to a healthy life!

All the best,



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