KTK-Nutrition

Hungry before going to bed?   Checking out what snacks are on hand?   Is it bad to eat before you go to bed?   Growing up I always ate my dessert late, usually just before bed time -   a hard habit to break.   The New York Times has an article, What are the Best Snacks Before Bedtime?   A reader asked them, “I know it’s not good to eat close to bedtime, but I get hungry.   What are the least harmful things I can eat – or drink – say, an hour or two before going to bed?”   Most of their bedtime snack suggestions were low fat and healthy so I adapted some of their suggestions and also added some real life snacks for real people.       Calories – if you are trying to keep off the pounds or lose a few pounds, limit the bedtime snack to 100-200 calories or 300 calories max, says Isabel Maples from the Academy of Nutrition and Dietetics.   If you are trying to bulk up, then adding snacks to your day is a good way to add some cal...

Can you eat to increase your chances of  living longer?  Are there foods you can eat more or less of that will decrease your chances of  getting type 2 diabetes, stroke or heart disease?  Yes, there are foods to increase in your diet and foods to decrease.    Have you ever seen the movie, Lost Horizon ?   The actors find themselves in a fictional location called Shangri-La.   In Shangri-La people live a long time, up to 200 years old.   And they age ever so slowly.   Well, they haven’t found a real Shangri-La yet, but researchers are finding foods linked to major diseases and foods linked to living a longer life.   So, what are the eating habits that could shorten your life and what are the eating habits that decrease your risk of disease and hopefully lead to a longer life?   An article in the Journal of the American Medical Association   notes there are 10 food categories that we either eat too much of or too little o...

Summer and hot weather are here.   What are you doing to be sure you are staying hydrated?   Everyday Health recommends Simple Ways to Stay Hydrated This Summer .   The Henry Ford Health System also offers tips on How to Stay Hydrated .   Since hot weather is here, it is time to think about easy ways you can keep your body hydrated in the heat.   If you have kids, think of how you can ensure they keep hydrated as kids may need a reminder to drink water or other fluids in the hot weather.   Water – a great way to stay hydrated is to ensure you bring water with you.   Carry a water bottle in your car.   Have a water bottle at your desk and refill it often.   Fill a glass with ice water and add a slice of lemon.   Water is a great choice for hydration but you can also hydrate with juice, milk, coffee, tea, fruit juice. Feeling thirsty, frazzled?   Thirst is the first sign your body is becoming dehydrated, so quench that thirst. ...

Olive Oil – hopefully you have a bottle in your pantry.   Why?   Because it is a heart healthy oil and an oil with many health benefits.   But to get those health benefits, it needs to be REAL Olive Oil.   So, you go to the store, or find some bargain Olive Oil on sale.   Good idea?   Bad idea?   If it is REAL Olive Oil, then you got a bargain.   But if it is FAKE or partially fake, you got cheated.   So how does one know if their Olive Oil is REAL or FAKE?   Is the Extra Virgin Olive Oil (EVOO) you purchased, really EVOO?   Turns out many people and organizations have studied this.   Southern Living just listed top food brands to buy and recommended an olive oil to purchase.   Even a money magazine, Kiplinger, has recommended which Olive Oil to buy at Costco.   Why is there “FAKE” Olive Oil? PopSugar has a great article, You May Be Buying "Fake" Extra-Virgin Olive Oil.    One country interested in c...

Can you eat to increase your chances of living longer?    Yes, there are foods to increase in your diet and foods to decrease.    Have you ever seen the movie, Lost Horizon ?   The actors find themselves in a fictional location called Shangri-La.   People live a long time, up to 200 years old.   And they age ever so slowly.   Well, they haven’t found a real Shangri-La yet, but researchers are finding foods linked to major diseases and foods linked   So, what are the eating habits that could shorten your life and what are the eating habits that decrease your risk of disease and hopefully lead to a longer life?   An article in the Journal of the American Medical Association   notes there are 10 food categories that we either eat too much of or too little of.   to living a longer life. What are the foods we need to eat more of? Fruits Vegetables Seafood and other foods rich in Omega-3 fats – a heart health fat Whole g...

Are you eating some yogurt every day?   You should be.   Researchers are finding more and more health benefits to eating yogurt.   When teaching nutrition, I give the students nutrition “homework” focused on healthier eating habits.   One big piece of dietary advice is to add yogurt to their day.   My husband has added yogurt to his breakfast meal as he finds his breakfast seems to last longer and stave off those morning hunger pains.   I like yogurt at lunch.   Even on vacation, we bring our yogurt or find a store to buy some so we don’t miss our “daily dose” of yogurt. Should you buy low fat or regular yogurt? Consumer Reports has an interesting article, Is Whole-Milk Yogurt a Whole Lot Better?   Taste – some people prefer the taste of whole-milk yogurt and for many it has a richer, creamier taste.   I am so used to low-fat yogurt that whole-milk yogurt seems too rich for me.     Is Whole-Milk yogurt healthier?   Mo...