Drinking water and other fluids is the most important thing a person can do to prevent kidney stones.

People who have had a kidney stone should drink enough water and other fluids to make at least 2 quarts of urine each day.

Diets high in salt, or sodium, can increase the excretion of calcium into the urine and thus increase the risk of calcium containing kidney stones. Reducing salt intake is preferred to reducing calcium intake.

Calcium from food can help prevent kidney stone formation and help maintain bone density.

Calcium supplements should be taken with meals so the calcium can bind with the oxalate in food.

Higher potassium intake can also lower the risk for calcium stones.

Eating foods containing calcium reduces oxalate in the urine. Calcium binds oxalate in the digestive tract so it is not excreted into the urine.

Most people with calcium oxalate stones should not avoid oxalate-rich foods unless the doctor specifically recommends a restrictive diet. Some studies, in fact, indicate that eating foods containing oxalates and calcium together may reduce the risk of stones.

Limit these foods that are high in oxalic acid:  beets, soy, black tea, chocolate, cocoa, dried figs, ground pepper, lamb, nuts, parsley, poppy seeds, rhubarb, sorrel, spinach, and Swiss chard.

Foods rich in animal proteins-such as meat, eggs, and fish-contain purines and can increase the risk of uric acid stones and calcium stones. Choose nonanimal protein sources, such as legumes.

Fajitas (no tortilla) made with 3 cubed chicken breast halves, 1 large sliced onion and 2 sliced red peppers with an envelope of Fajita seasoning and water.

TruRoots Sprouted Rice & Quinoa Blend. (Brown rice, red rice, wild rice and quinoa) from Costco

Trader Joe’s Roasted Corn (frozen product) that I added to a can of black beans.

Asparagus

The virtues of this meal:

High protein from the chicken, and mix of whole grain rice, quinoa, black beans and corn.

All carbohydrates are nutritious whole grains and beans.

High volume: This is very filling but relatively low calorie.

Many antioxidant* rich foods: asparagus, corn, red pepper, black bean, onion, quinoa.

High fiber from all the whole grains and vegetables.

And it is really delicious. I’m happy that all I had to do today for lunch was reheat in the microwave.

*Antioxidants protect your cells against the effects of free radicals. Free radicals are molecules produced when your body breaks down food, or by environmental exposures like tobacco smoke and radiation. Free radicals can damage cells, and may play a role in heart disease, cancer and other diseases.

Sicilian cooking is influenced by the Greeks, Romans and Arabs. We can thank the Arabs for their use of raisins in Sicilian cooking. You may be tempted to leave out the raisins but don’t; they add delicious interest.

Sicilian Chicken  

4 (6-ounce) skinless, boneless chicken breast halves
1 tablespoon olive oil

1/2 cup all-purpose flour
1 cup dry white wine
1/2 cup  Sicilian or Manzanilla olives
1/4 cup golden raisins
2 tablespoons balsamic vinegar
2 teaspoon dried oregano
1 teaspoon dried basil
2 (14.5-ounce) cans diced tomatoes, undrained

Place 2 chicken breast halves in a gallon ziplock bag pound each breast half to 1/2-inch thickness using a meat mallet or heavy skillet. Sprinkle both sides of chicken with salt and pepper.

Slice olives. Put sliced olives, balsamic vinegar, oregano, basil and tomatoes in a bowl.

Heat oil in a large nonstick skillet over medium-high heat. Place flour in a shallow dish; dredge chicken in flour. Add chicken to pan; cook 3 minutes on each side or until lightly browned. Add wine; cook 1 minute. Add bowl of sliced olives, raisins, balsamic vinegar, oregano, basil and tomatoes.  Bring to a boil. Reduce heat, and simmer 8 minutes or until chicken is done.

Yield:  4 servings