KTK-Nutrition

Almost every day you hear people complaining about the high prices at the grocery store.   And grocery prices are higher, rising over 20% on average from January 2021 to January 2024.   In the nutrition classes I taught, students often complained about how much “real” food costs and said it was cheaper to just buy the junk food.   But “Cheaper doesn’t have to mean junk food” according to the article, How to Eat Healthy on a Budget by Mary Hunt.   What are some ways to save money at the grocery store? 1.  Buy protein on sale and don’t pay full price. Meat, fish, poultry can be an expensive food purchase.   Look for sales on tuna, chicken breasts, chicken legs/thighs, lean cuts of beef.   Even if you don’t want to store-hop, you can probably find some meat items on sale in your grocery store.   My husband often comes home and says the pork chops were on sale.   So rather than buy just one package, he often buys 2 and freezes one.   Othe...

According to the University of Southern California , almost half of Americans over the age of 20 have high blood pressure.   This means an astounding 122 million Americans.   Unfortunately, as you get older it is more likely to have blood pressure increase.   Many people don’t even know they have high blood pressure or hypertension.   The American Heart Association notes at first there are “no obvious symptoms to indicate something is wrong, but HBP can lead to heart attack, stroke, and kidney failure.”    A relative was asking what they could do diet wise to help lower their blood pressure.   We had already discussed the DASH diet (Dietary Approaches to Stop Hypertension).   (See:   Best Diets for Healthy Eating in 2024 .) and physical activity.    Diet wise, they were cutting back on sodium and increasing potassium foods but were wondering if there were anything else like any drinks that could help lower blood pressure?  ...

Collagen seems to be very popular right now.   Turn on the TV and you are bound to see some ad for a collagen supplement.   But do you need a supplement or can you get collagen from food?   Why do you need collagen?   Are there nutrients that promote the formation of collagen?   The March 2024 edition of Environmental Nutrition has a great article, “Health Benefits of Supplemental Collagen” by Registered Dietitian, Caroline Thomason.    Other helpful articles include Health Benefits of Collagen ,   WebMD.  What is collagen and why do we need it?   Collagen is a protein that plays a vital role in the health of your skin, bones, joints, and other body parts. Collagen protein makes up about “30% of your body’s protein”.   Collagen has several important functions including: Improving skin elasticity and hydration Boosting muscle mass Strengthening hair and nails Building block of skin, muscles, and your bones, also tendons and lig...

Who doesn’t want healthier hair?   Almost everyday we are bombarded with commercials advertising products for healthier hair, for growing more hair.   My sister sent me some articles about foods to promote hair growth , strength and health.   Look around you today as you are out and about.   How many people do you see with shiny, thick, strong, healthy hair?   What foods could people with dull, thin hair add to their diet for healthier locks? What are some nutrients that promote healthier hair? Like any part of your body, your hair needs nutrients.   “Some nutrients that are particularly beneficial in promoting hair growth, strength, and thickness include protein, B vitamins (including biotin and riboflavin), vitamins C and D, omega-3 fats, collage, zinc, iron,”   says nutritionist Bianca Tamburello.   What vitamins, minerals and antioxidants are important for healthy hair and hair growth? The Cleveland Clinic has an excellent article on ...