KTK-Nutrition

What if you and your family decided to forgo ultra-processed foods for a period of time?    Would you notice any changes?    The Wall Street Journal has an article about a  family  that did give up ultra-processed foods for a month and wrote about their experience.   What ultra-processed foods did the  family  give up? There are many definitions of ultra-processed foods, but this family decided to keep it simple.  They decided to exclude foods that contained ingredients like preservatives and emulsifiers that one wouldn’t find in their home kitchen.  “We decided that if a food had an ingredient that we don’t use or could barely pronounce (e.g., maltodextrin, soy lecithin, guar gum), then we wouldn’t buy it.”  🌟  What Happens When You Give Up Ultra-Processed Foods? One Family Tried It for a Month — Here’s What Changed 🧠   Better Mental Health Less anxiety, fewer mood swings, more energy . An  NIH study...

My daughter is on a trip and stopped at a restaurant she ate at when in college.    She said she had the best salad topped with some cooked salmon.    Good choice as salmon is basically a nutritional powerhouse.    Why is  salmon  so good for your heart, your brain and your muscles? 🧠  Brain & Mood Boost Rich in Omega-3s (EPA & DHA):  These essential  fats  improve cognitive function and memory, reduce inflammation, and may help prevent depression and anxiety.  Can help protect against age-related macular degeneration and reduce the risk of  dry eyes . High in Vitamin B12 & B6:  Vital for  brain health , nerve function, and mood regulation. ❤️  Heart Health Hero Lowers Triglycerides & Blood Pressure:   Omega-3s  help reduce “bad” cholesterol, lower triglycerides, decrease blood pressure and improve overall cardiovascular function. Anti-inflammatory Effects:  Omega 3’...

There are so many advertisements and articles on home remedies.    You may have heard about soothing a sore throat with honey or how peppermint oil may help headaches.    But what does science say about home remedies?    Which ones truly work?    In this blog post, we’ll explore some popular natural remedies and separate the science-backed solutions from the myths.    Before trying any  home remedies , check with your health care provider.    Some home remedies can affect how prescription drugs and over-the counter medications work.       🌿  Home Remedies That Actually Work 🍯  1. Honey for Coughs ( 1 ) ·           Acts as a natural cough suppressant. ·           Especially helpful for children over age 1. (DO NOT give honey to an infant younger than 1 year of age.)  ·      ...

How often do you get to work and then by noon you are feeling tired?    Or after a good lunch do you do well but then by 3 pm you are ready for a nap?    What can you do to stay energized from morning through the afternoon?    My husband sent me a great  article  on “What to Eat for All-Day Energy”.    The focus is on the food you eat and when you eat them.   ⚡️  How to Eat for All-Day Energy 🥣  1. Start Strong with Breakfast Breakfast  really means to “break the fast”.  After a good night’s sleep, your energy stores need replenishing.  A balanced breakfast replenishes glucose and sets the tone for stable energy. Focus on protein and carbs with fiber. Try: Greek yogurt with fruit, oatmeal with nuts, or a veggie-packed breakfast wrap. Avoid: Refined carbs like pastries or donuts—they spike blood sugar and lead to mid-morning crashes. 🥗  2. Build  Balanced Meals  Focused on the Right...

How much ultra-processed foods are Americans eating?    A lot, according to a  CDC study  released this week.    This is concern not only for health reasons but also because Americans youth are consuming even more ultra-processed foods.   How much ultra-processed foods are Americans eating? Although young children aged 1-5 consume fewer calories from ultra-processed foods, those ages 6-11 and 12-18 consume well over 50% of their calories from ultra-processed foods as the chart indicates.  (See:  Ultra-processed Foods, Chemicals, and Chronic Illness:  RFK Jr.’s MAHA Report About Children’s Health in America  .)  But even older adults, those 60 and over consume over 50% of their calories from ultra-processed foods. 🧪  What Counts as Ultra-Processed Food? There is no one standard definition of ultra-processed foods, but most experts relay on the  NOVA classification system .  Basically, ultra-pr...