KTK-Nutrition

In the nutrition class I teach, students ask what they can do to have healthier skin.   Are there any foods that would promote healthier skin?   Yes.   Below is a list of things you can do and eat for healthier skin. In the next two weeks, we will review foods and nutrients that will help you look younger and healthier.    Water – keeping hydrated is one of the best things you can do for your skin.   By keeping hydrated you can reduce the appearance of fine lines and wrinkles.   No, it won’t remove wrinkles but will give your skin a softer, smoother appearance.   Drinking fluids also helps your blood flow so improves circulation and gives you a glow.   Selenium – a trace mineral you might not have heard of.   This mineral helps protect your skin cells from damage.   Where can you find it?                                    Brazil nuts, mushrooms, shrimp, fish, and whole grains (e.g. oatmeal, Cheerios,    whole grain breads)    CoQ – Coenzyme Q – one of Dr. Oz’s favorites

Go to the dairy aisle in grocery stores and more and more space is being allotted to Greek yogurt.   Certainly a popular food item, but is it really healthier?    One healthy habit I discuss in the nutrition course I teach is to eat yogurt.   Daily is good but at least a few times a week.   Yogurt is definitely a healthy food and one that promotes good health in many ways. What is Greek yogurt?   It really isn’t imported yogurt from Greece.   It is called “Greek yogurt” because it is a thicker yogurt that is preferred in the Mediterranean.   It starts out the same as all yogurts but then they strain it to remove as much liquid (whey and lactose) as possible, which makes it a thicker yogurt. So what are the pros and cons of Greek yogurt?   Pros More Protein – yes, Greek yogurt has more protein per serving than other yogurt.   6 ounces of Greek yogurt usually supplies 17 grams of protein compared to 6-8 grams in regular yogurt.   Sounds great but most Americans get more than en

Over the past couple of weeks, I wrote about how you can eat to fight off the afternoon doldrums, how you can energize your day with breakfast.    How can you be more energetic all day?   Are there foods you can eat that promote energy?   Yes, there are and there are many simple ways to eat to energize your day. 1.    Focus on Good Carbs + Protein.    Yes, a donut will give you some quick energy but then you have the slump once the sugar high wears off.    But combining a whole grain carb and low –fat protein can give you energy that lasts.   Whole grain carbs are digested more slowly and then the protein kicks in for even more lasting energy.   Some suggestions: a.        Peanut butter on whole grain bread or whole grain crackers   b.       Low fat cheese on whole grain crackers   c.        Hummus on whole grain crackers   d.       Low fat yogurt and a 100 calorie whole grain bagel   2    Magnesium – magnesium is an essential mineral that many Americans aren’t getting enough

Last week I wrote about how you can eat to fight off the afternoon doldrums.   But how can you start your day strong and full of energy?   What can you eat at breakfast that has “staying power” to get you through until lunch without hunger pains taking over at 10 AM?   Although the morning slump and being tired may have many reasons, one reason could be nutrition and what you are fueling yourself with at breakfast. Eat Breakfast – eat something .   Your body has been on “starvation” mode all night and now is running on empty.   You need to refuel to fill that empty tank.   Eating breakfast will help you be more alert, improve your concentration and even help you keep the pounds off as you won’t be heading for the snack machine at 10 AM.     Carbs – carbs provide the instant, short-term energy.   But not the “bad” carbs, the highly processed white flour and sugar carbs.   Eat the fruit for instant energy, the whole grains for a slower burn of energy.   Fill up on whole grains, a who