KTK-Nutrition

Some latest research on peanuts and peanut allergies is quite interesting.   Researchers studied pregnant women who ate peanuts during their pregnancy and those that didn’t.   Then they looked at their children to see if the children had peanut allergies.   They found the more peanuts a pregnant woman ate during her pregnancy, the less likely her child was to have a peanut or nut allergy.   The study in JAMA Pediatrics   followed 11,000 pregnant women and children throughout the pregnancy, then from birth to adolescence.   Pregnant women who ate peanuts and other nuts five or more times a month had children with the lowest chance of having peanut or nut allergies.   However, these pregnant women also ate more fruits and vegetables than other women in the study.   Additionally, they fed their children nuts before age 1.   So maybe it was the fruits and vegetables or the early introduction of nuts that led to less nut allergies.   The authors of the study stated, “Our study sup

With the holidays in full swing, most of us will be enjoying plenty of food and treats.   As we are out and about and hosting parties and meals, we can choose foods and drinks that are gut busters or have fun but make some healthier choices.   Just making some modifications in what we order can influence how many calories we are packing in. Thirsty? – stopping at Starbucks for some caffeine?   Coffee actually has a number of nutritional benefits as does tea.   It is what is added to the coffee that can do one in.   The Center for Science in the Public Interest recently evaluated the Starbucks Venti White Chocolate Mocha made with 2% milk and whipped cream on top.   They compared it to a McDonald’s Quarter Pounder and noted the Venti was actually worse nutritionally than the quarter pounder.   Why?   Perhaps because of the 580 calories and 13 teaspoons of added sugar.    If you want the Venti, then choose to modify it by asking for nonfat milk and skip the whipped cream.   Chi

Everyone has heard of Type 1 or Juvenile Diabetes.   The diabetes someone gets when they are young through no fault of their own and they usually need insulin shots for the rest of their lives.   But many aren’t aware of how rapidly the risk of Type 2 diabetes is growing.   Over 23 million Americans have Type 2 diabetes and of those, 7 million don’t even know they have diabetes.   Even more surprising is the 79 million Americans with pre-diabetes.   It used to be that doctors would warn patients their blood sugar was a little high.   Now, doctors tell patients that you have pre-diabetes.   This is to warn patients that if they don’t change their habits they are going to get full blown diabetes before too long.   Diabetes brings on its own share of health risks.   People with diabetes can have complications leading to eye problems, heart disease, stroke, nerve damage and kidney disease.   When people have pre-diabetes or diabetes the insulin produced by the pancreas isn’t working a

The key seems to be how much energy is expended.   If you walk for a good distance and burn up the same calories as a jogger who jogs 1-2 miles, then YES, walking can give you the same health benefits.   What are those health benefits?   Lowering your risk of heart disease, less risk of hypertension, less risk of diabetes.   As article in the December 2013 issue of Tufts’ Health and Nutrition Letter, outlined the many health benefits of walking. Dr. Nelson, a professor at Tufts is quoted, “A 150 pound woman will burn 80 to 100 calories for each mile she walks.”    The researchers looked at data from 15,945 participants in the National Walkers’ Health Study and 33,060 participants in the National Runners’ Health Study.   What did the study find?   Yes, runners did reap great health benefits with lower risks of hypertension, less unhealthy cholesterol, and less incidence of diabetes.   But the walkers also reduced their risk of diabetes and heart disease.   ( Walking ver

In the nutrition classes I teach I find many people are very confused as to what a juice is and what is a fruit drink?   Many people buy a fruit drink and think they are getting 100% juice.   Something that is 100% juice has many nutritional benefits such as vitamins like vitamin A, C, and folate, minerals and antioxidants.   Fruit drinks may have none of these or the manufacturer might fool you and add something like vitamin C and you might think you are buying something healthy when it is mostly sugar water.   Look at the items below and see if you can tell if it is a drink or a real juice? Sunny D Hi-C Capri Sun Juicy Juice Pink Lemonade Simply Orange Hawaiian Punch Sunland Fruit Drink Tang So how do you think you did?   How many times are you   in a grocery store and you see parents who   have loaded their cart with a case of Capri Sun?   Or instead of orange juice there is a gallon of Sunny D?   Some hints at

Many people look for quick fixes when it comes to their diet.   Instead of some miracle diet or quick fix, if people just started some healthier eating habits their health would improve.   Most people think eating healthy is giving up things.   Can’t have cake, can’t have cookies.   But eating healthy is more about eating healthier foods.   This week the latest research shows that just adding a handful of nuts to your diet every day lowers your death risk by reducing cancer and heart disease. Dr. Oz has long recommended a handful of nuts a day for health.   Since 2003, the Food and Drug Administration (FDA) recommended a handful of nuts to lower your heart disease risk.   In my nutrition class, I always give a list of ways to eat healthier and one of them is eating a handful of nuts a day.   So what did Harvard researchers find out and what did they study? ( Association of Nut Consumption with Total and Cause-Specific Mortality )   Over a 30 year period Harvard researchers

As the cold weather approaches a hot chocolate with marshmallows sounds tasty.   Are there any health benefits from drinking hot chocolate?   Apparently so.   Numerous articles have been written and research done on the health benefits of cocoa and hot chocolate.   So this winter when you are drinking your hot chocolate by the fire, think of these great health benefits:   Cocoa Boosts Brain Power - The November 2013 issue of the Tufts University Nutrition Letter,   notes that drinking hot chocolate can boost brain power among the elderly ( Drinking Cocoa Boosts Cognition and Blood Flow in the Brain ).    A new study has shown that as little as 2 cups of cocoa a day can improve brain function by improving cognitive function and blood flow to the brain.   It seems the flavonoids in cocoa and in dark chocolate help the brain by improving blood vessel function and thus blood flow.   Harvard researchers gave 2 cups of hot chocolate to 60 people (average age 73) for 30 days.   The study

One nutrition topic in the news this week was trans fats.   T rans Fats In the news because the federal government is pressing towards banning all trans fats in our food supply. What are Trans Fats?   This fat is made by adding hydrogen to vegetable oil which makes it a more solid fat.    But by making the fat more solid, they create a fat that is bad for our health.   Why Are Trans Fats Bad for Your Health? Trans fats are known as the “bad” fats.   Actually, the worst of the fats as they have been linked to heart disease, stroke and developing type 2 diabetes.   In an article by the Associated Press, ( No More Trans Fat:   FDA Banning the Artery Clogger ) they called them “heart clogging trans fats”.    Good description as these fats have been linked to heart disease because they not only aise your “bad” cholesterol (LDL –cholesterol), but also lower your good cholesterol (HDL cholesterol)   and thus increase your risk of heart disease.   Many people have heard saturated f

Last week we discussed some diet tips from dietitians.   Here are 5 more tips from the nutrition experts. 6.   Eat more Fruits and Vegetables I always tell my students to eat 5 fruits and vegetables a day, minimum.   The World Health Organization recommends nine servings a day.   But 5 is a start for most people.   It is really hard for some people to get used to eating 2 fruits/vegetables at lunch or dinner.   I was just reviewing some lunch and dinner menus my students planned for a 4 year old.   Even though the meals were supposed to comply with MyPlate, very few students served the child 2 fruits and vegetables at lunch and dinner.   So get in the habit of having 2 fruits and vegetables at lunch and dinner. Fruits and vegetables are not only packed with vitamins and minerals, they also offer the antioxidants that have so many beneficial health effects.   Packing lunch – include 2 fruits/vegetables in lunches.   Pack carrot sticks, apples, grapes, celery sticks, green or