KTK-Nutrition

Who isn’t interested in upping their immune system and boosting their health during this COVID-19 pandemic?   One way to do so is to boost your intake of foods rich in antioxidants.   Everyone has heard of our need for vitamins and minerals, but for good health we also need the oh so important antioxidants.   MSN has a good article this month, Why antioxidants are so important to your overall health .   What are antioxidants?      NIH notes “Antioxidants are man-made or natural substances that may prevent or delay some types of cell damage.”   Some vitamins and minerals have antioxidant properties like Vitamins C and E and the mineral, selenium.   But there are other antioxidants naturally present in foods like carotenoids (think orange like carrots, sweet potatoes, cantaloupe) that include beta-carotene, lycopene, lutein and zeaxanthin.   No need to remember the chemical names, but what is important to know is which foods are rich in these antioxidants.   To add antioxidants

Water – who would think one has different choices for plain water?   Growing up, there was water from the tap and some businesses had the water in the large bottles and you held a paper cup under to get a very small drink of water.   Now, there are so many choices and a lot of misinformation on what water is best to drink.   With the heat of summer upon us, hydration is important as drinking water is always a good way to stay hydrated.   But what “water” is best and which “water” should you avoid? Water is actually a nutrient and we need water to keep our temperature normal, to help cushion and lubricate our joints, and to get rid of wastes through perspiration and urination.   In hot weather and when we are physically active, we need even more water.   Since plain water has no calories , researchers have found drinking water can help one control body weight and can cut back on calories if plain water replaces sugared sodas.     And we are drinking a lot of water.   CDC reports tha

Snacks – who doesn’t love to snack? When I visit foreign countries, I am amazed at how little some people snack in other countries.   They eat well at meals, but just don’t seem to snack much.   Not true of Americans, we love our snacks.   About 57% of us enjoy a snack at least once a day.   About 31% say they snack a few days a week.   Why do people snack?   Some say because they are hungry.   And that may be true, especially for growing children and teenagers.   Some are craving sweets and others are craving a salty snack.   Some people think snacking is bad for your health.   But is it?   Yes, some snacks like Cheetos are not a healthy choice.   But many snacks can be good for your health.   Children in particular, need snacks.   They have small stomachs and should have snacks between meals.   Pre-school kids should have morning and afternoon snacks.   School-age kids should have an afternoon snack.   KidsHealth notes, “A well-timed snack can even out spikes in hunger and provide

Are there foods that promote healthier skin?   Students in my class often ask what foods they can eat for healthier skin.   As it turns out there are lots of foods that promote skin health.   Environmental Nutrition recently had an article, “Eat to Glow” and they outlined many foods for eating to glow.   WebMD and other sites also provide guidance on eating for healthy skin.   What are some of their recommendations? 1. Fruits and Vegetables – “eat the rainbow”.   Many people know that fruits and veggies are healthy but many don’t know the different colors of fruits and veggies pack different antioxidants that are good for you.   For great skin, focus on vitamin A and carotene which turns into vitamin A in our bodies.   Think dark green and dark orange like spinach, sweet potatoes, carrots, green peppers, broccoli and cantaloupe.   Interesting, foods that are red – not only provide carotenes but also the healthy antioxidant, lycopene.   Think fresh tomatoes, salsa, spaghetti sauce,