tag:blogger.com,1999:blog-16377074275914430562024-03-27T05:15:27.860-04:00KTK-Nutrition Change Your Diet!
A nutrition blog about healthy eating written by Kathryn Kotula, a registered dietitian, Masters of Science in Nutrition and Masters of Public Health.Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.comBlogger524125tag:blogger.com,1999:blog-1637707427591443056.post-42937636909728978582024-03-24T11:11:00.000-04:002024-03-24T11:11:35.719-04:00Don’t give up when the scale isn’t moving <p><span style="font-size: medium;">When the scale isn’t moving, it can be frustrating.<span> </span>Many people shut down on their weight loss
journey when they don’t see immediate progress.<span>
</span>But important changes are happening.<span>
</span>A relative called me.<span> </span>They were
dieting, adding exercise and did lose a few pounds.<span> </span>But then they reached a plateau and were very
frustrated.<span> </span>How do you know your diet
and new exercise habits are working when the scale doesn’t move?<span> </span><a href="https://universityhealthnews.com/category/daily/nutrition/">Environmental
Nutrition</a> outlines six ways to know you are still making progress in the
April 2024 article, “Look Beyond the Scale”.<span> </span></span></p><p style="text-align: center;"><span style="font-size: medium;"><span></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH2n0fy_Vum3rR35vYTuJ5RXAAkJo1ptE8ZsrvuZeWPfVnDS4HU9mH_RHoTKlYqAiwXb84NsPjVeg2Y-WX5r29Yzir8c1UCqxupybAqZjS4T_9RcZ8m1JJE5flnsW4LemXmhjfThOuuQxo3B5ZNbP9ehwMNAtAQ8TVyvkGHoAUghnJvtX62iK9-ANrxrU8/s1200/Scale-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="627" data-original-width="1200" height="209" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH2n0fy_Vum3rR35vYTuJ5RXAAkJo1ptE8ZsrvuZeWPfVnDS4HU9mH_RHoTKlYqAiwXb84NsPjVeg2Y-WX5r29Yzir8c1UCqxupybAqZjS4T_9RcZ8m1JJE5flnsW4LemXmhjfThOuuQxo3B5ZNbP9ehwMNAtAQ8TVyvkGHoAUghnJvtX62iK9-ANrxrU8/w400-h209/Scale-1.jpg" width="400" /></a></span></div><p></p>
<p class="MsoNormal"><span style="font-size: medium;">Weight loss is a great indicator you are improving your health
when you are dieting and trying to get in shape. But you don’t need to rely
just on the scale in your weight loss journey.<span>
</span>There are also other wins for your health.</span></p>
<p class="MsoListParagraphCxSpFirst" style="margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;"><span style="font-size: medium;"><span><span>1.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><b>Better health</b>:<span> </span>When one loses weight and adds more exercise
to their routine, their body benefits in many ways even if they hit a plateau
on the scale.</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;"><span style="font-size: medium;"><span><span>a.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> <b>
</b></span></span></span><b>Lower blood pressure</b> – losing weight and adding
exercise can help improve circulation and lower blood pressure which reduces one’s
risk of stroke.</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;"><span style="font-size: medium;"><span><span>b.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><b>Better cholesterol levels</b> – exercise, especially
aerobic exercise, can raise your good or HDL cholesterol.<span> </span>A better diet and exercise can help lower
your bad, or LDL cholesterol.<span> </span>(See:<span> </span><a href="https://ktknutrition.blogspot.com/2017/02/how-to-eat-for-healthy-heart.html">How
to eat for a healthy heart?</a>)</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;"><span style="font-size: medium;"><span><span>c.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><b>Improved blood sugar levels</b> – reducing weight,
eating better and exercise all work together to improve blood sugar levels which
can help those with diabetes or reduce the risk of developing diabetes. (See:<span> </span><a href="https://ktknutrition.blogspot.com/2022/11/how-to-control-blood-sugar-levels-by.html">How
to control blood sugar levels by walking</a>) <span> </span></span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;"><span style="font-size: medium;"><span><span>2.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><b>More energy:</b><span> </span>I asked this relative if they felt better and
had more energy.<span> </span>And they said they
did.<span> </span>By eating healthier and spacing
your meals and snacks throughout the day, your body has a steady supply of
energy throughout the day.<span> </span>Add in some
exercise each day and you will feel even more energized.</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;"><span style="font-size: medium;"><span><span>3.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><b>Improved digestion:</b><span> </span>Eating more whole foods like fresh fruit and
vegetables, adds fiber to your day.<span>
</span>Eating meals on a regular schedule and not skipping breakfast and then
eating a huge dinner will also lead to better digestion.</span></p>
<p class="MsoListParagraphCxSpLast" style="margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;"><span style="font-size: medium;"><span><span>4.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><b>Increased fitness:</b><span> </span>As you become more fit, you improve your
endurance, muscle strength, and even flexibility.<span> </span>Did you know that <a href="https://www.healthline.com/health/does-muscle-weigh-more-than-fat#_noHeaderPrefixedContent">muscle</a>
weighs more than fat?<span> </span>As you lose the
fat, and gain the muscle, your clothes will fit better, and your body will look
firmer even if the scale is not budging.<span>
</span>As you gain in muscle and strength and endurance you may find every day
activities are becoming easier to do.</span></p>
<p class="MsoNormal" style="margin-left: .25in;"><span style="font-size: medium;">And did you know that muscle burns
more calories than <a href="https://www.webmd.com/obesity/features/8-ways-to-burn-calories-and-fight-fat">fat</a>?<span> </span>As you build muscle mass, the “muscle tissue
burns more calories—even when you’re at rest – than body fat.<span> </span>According to Wharton, 10 pounds of muscle
would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn
20 calories.”<span> </span>If you are unsure of what
workout routine would help you, consult a personal trainer and have them design
an exercise program that works for you.<span> </span></span></p>
<p class="MsoListParagraphCxSpFirst" style="margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;"><span style="font-size: medium;"><span><span>5.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><b>More resilience:</b><span> </span>Eating healthier and exercising more will
help you better withstand the ups and downs of everyday life.<span> </span></span></p>
<p class="MsoListParagraphCxSpLast" style="margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;"><span style="font-size: medium;"><span><span>6.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><b>Better sleep:</b><span> </span>By spreading your meals and snacks throughout
the day, and not having a huge meal at dinner, may help you sleep better.<span> </span>Adding regular exercise to your day, also
helps promote better sleep.<span> </span></span></p><p class="MsoListParagraphCxSpLast" style="margin-left: 0.25in; text-align: center; text-indent: -0.25in;"><span style="font-size: medium;"><span></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA5N1vEZNjpIk-SV9I4Vt28b5OBelYqjeCbH5y-FvmU_mT1TBQiZ0IIJjeZqEqnH1W8vwfLTRPoHiL5YlWKSNHfTFzOpcSZ5Ybh54R9zz6QHDJZBxp9NA5rT1k_YpArlPRDST1Nu_uX-bMB-1L17sWKCbC4HxVaYoE5N1cNqzCTDO3hLN42C41eDWrRkfo/s225/download%201.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="225" data-original-width="225" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA5N1vEZNjpIk-SV9I4Vt28b5OBelYqjeCbH5y-FvmU_mT1TBQiZ0IIJjeZqEqnH1W8vwfLTRPoHiL5YlWKSNHfTFzOpcSZ5Ybh54R9zz6QHDJZBxp9NA5rT1k_YpArlPRDST1Nu_uX-bMB-1L17sWKCbC4HxVaYoE5N1cNqzCTDO3hLN42C41eDWrRkfo/w400-h400/download%201.png" width="400" /></a></span></div><span style="font-size: medium;"><br /></span><p></p>
<p class="MsoNormal"><span style="font-size: medium;"><b>Conclusion:</b><span>
</span>Remember, the scale is only one measure of your progress.<span> </span>Even if the scale isn’t moving, victories
like feeling stronger, having more energy, and better fitting clothes, are also
signs of progress.<span> </span>Don’t end your weight
loss journey, when you hit a weight plateau.<span>
</span>Your health, both mental and physical, <span> </span>is improving and you are making progress towards
better health and a better you!<span> </span>Keep
going and celebrate every step forward!</span></p><p class="MsoNormal" style="text-align: center;"><span style="font-size: medium;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLybkDjjrQNxKqpAirCj1LWfAjfKPA3DRfAVzCGpPReHxNo4cZWeoCDEB7ve6WwcvA2riYvLAA6vGTx7QH9maxjgoGJkb55fg42iUFrv7STTtyc2cVjjps052FzN6icjy6NvPa5Q5JQramhnvh7RkH5CIClJcmncztztVwlG8-jJujhX66c7CrcQ3XlbrI/s692/770c972f469353c9dd03dd8039f0748e.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="692" data-original-width="520" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLybkDjjrQNxKqpAirCj1LWfAjfKPA3DRfAVzCGpPReHxNo4cZWeoCDEB7ve6WwcvA2riYvLAA6vGTx7QH9maxjgoGJkb55fg42iUFrv7STTtyc2cVjjps052FzN6icjy6NvPa5Q5JQramhnvh7RkH5CIClJcmncztztVwlG8-jJujhX66c7CrcQ3XlbrI/w480-h640/770c972f469353c9dd03dd8039f0748e.jpg" width="480" /></a></span></div><span style="font-size: medium;"><br /> </span><p></p>
<b>Sources: </b><a href="https://universityhealthnews.com/category/daily/nutrition/">Environmental
Nutrition</a> , <b><span style="mso-spacerun: yes;"> </span></b><a href="https://ktknutrition.blogspot.com/2017/02/how-to-eat-for-healthy-heart.html">How
to eat for a healthy heart?</a> , <a href="https://ktknutrition.blogspot.com/2022/11/how-to-control-blood-sugar-levels-by.html">How
to control blood sugar levels by walking</a> , <a href="https://www.healthline.com/health/does-muscle-weigh-more-than-fat#_noHeaderPrefixedContent">muscle</a>
, <a href="https://www.webmd.com/obesity/features/8-ways-to-burn-calories-and-fight-fat">fat</a><span style="mso-spacerun: yes;"> </span><b>Image sources:</b><span style="mso-spacerun: yes;"> </span><a href="https://www.bing.com/images/search?view=detailV2&ccid=5z1COk37&id=9FB6A265E7824C4836F2195184A5C99127BAAF7B&thid=OIP.5z1COk37pvCg8WLmPK7pGAHaD3&mediaurl=https%3a%2f%2fcreatingmyhappiness.com%2fwp-content%2fuploads%2f2016%2f05%2fScale-1.jpg&cdnurl=https%3a%2f%2fth.bing.com%2fth%2fid%2fR.e73d423a4dfba6f0a0f162e63caee918%3frik%3de6%252b6J5HJpYRRGQ%26pid%3dImgRaw%26r%3d0&exph=627&expw=1200&q=images+for+what+to+do+when+the+scale+isn%27t+moving&simid=608039757745425671&FORM=IRPRST&ck=0F0FE30E8ADCA2C2A41C7DE32C9A9D9A&selectedIndex=0&itb=0&idpp=overlayview&ajaxhist=0&ajaxserp=0"></a><span style="mso-spacerun: yes;"> </span><a href="https://creatingmyhappiness.com/scale-isnt-moving/">scale</a> , <span style="mso-spacerun: yes;"> </span><a href="https://www.google.com/search?q=beyond+the+scale+other+measures+of+health&sca_esv=90804e148f55bbfd&hl=en&tbm=isch&source=hp&biw=1018&bih=943&ei=vRL_ZbypNqne5NoP5tGm4Aw&iflsig=ANes7DEAAAAAZf8gzfa4GXSQ72V8vm_dyJwt8biA0btf&ved=0ahUKEwj8--fd9YqFAxUpL1kFHeaoCcwQ4dUDCA8&uact=5&oq=beyond+the+scale+other+measures+of+health&gs_lp=EgNpbWciKWJleW9uZCB0aGUgc2NhbGUgb3RoZXIgbWVhc3VyZXMgb2YgaGVhbHRoSPVTUABY_1BwCXgAkAEAmAGPAaAB_BGqAQQ0OS4xuAEDyAEA-AEBigILZ3dzLXdpei1pbWeYAiOgArIKwgIIEAAYgAQYsQPCAgUQABiABMICBBAAGAPCAg4QABiABBiKBRixAxiDAcICCxAAGIAEGLEDGIMBwgIGEAAYBRgewgIHEAAYgAQYGMICCRAAGIAEGBgYCsICBhAAGAgYHpgDAJIHBDM0LjGgB4eWAQ&sclient=img#imgrc=BjNN6mYRPsgSAM">health
goals</a> , <a href="https://www.google.com/search?q=muscle+weighs+more+than+fat+meme&tbm=isch&ved=2ahUKEwjA0N7j9YqFAxXdA2IAHbftBE4Q2-cCegQIABAA&oq=muscle+weighs+more+tha&gs_lp=EgNpbWciFm11c2NsZSB3ZWlnaHMgbW9yZSB0aGEqAggBMgUQABiABDIFEAAYgAQyBRAAGIAEMgcQABiABBgYMgcQABiABBgYMgcQABiABBgYMgcQABiABBgYMgcQABiABBgYMgcQABiABBgYSIlqUKIHWLVVcAJ4AJABApgBe6ABnRaqAQQ2My4xuAEByAEA-AEBigILZ3dzLXdpei1pbWeoAgDCAgoQABiABBiKBRhDwgIIEAAYgAQYsQPCAg0QABiABBiKBRhDGLEDwgIEEAAYA8ICBhAAGAgYHogGAQ&sclient=img&ei=yhL_ZcDDE92HiLMPt9uT8AQ&bih=943&biw=1018&hl=en#imgrc=BnTX6STZFZrh3M&imgdii=w6YVV3Ff2uN8TM">Muscle
vs fat</a>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com0tag:blogger.com,1999:blog-1637707427591443056.post-81633078350848834162024-03-18T15:00:00.000-04:002024-03-18T15:00:13.876-04:00How can you preserve muscle as you age?<p>We have all seen frail, elderly people who have seemed to
have lost a lot of muscle.<span style="mso-spacerun: yes;"> </span>But did you
know that you start losing muscle long before you become elderly?<span style="mso-spacerun: yes;"> </span>Studies have found that after the age of 30,
yes 30, you begin to lose about 3-8% of your muscle mass per decade.<span style="mso-spacerun: yes;"> </span>This loss accelerates after the age of
60.<span style="mso-spacerun: yes;"> </span><a href="https://universityhealthnews.com/subscription-offers/environmental-nutrition/">Environmental
Nutrition</a> (April 2024) has a great article, “Preserving Muscle is a Key
Part of Healthy Aging”.<span style="mso-spacerun: yes;"> </span>But this information
isn’t just for the elderly but for anyone who wants to preserve muscle
mass.<span style="mso-spacerun: yes;"> </span></p><p style="text-align: center;"><span style="mso-spacerun: yes;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAFkV2PqN6hFx4ceETomQT2pW_Ujftu7iTT9Z7-kcIZ5QSbGdSUTUztXojjPLE_qIyY_Gqb6SMGbTwRN7LZTkPdrWn634dpa-UQaOk9zm191wBfv03bHma4ZewGbWAcMOcNeOweYU5_BC0m-m3k6Z2TuFT87rua3pNVZNNcC-vj4YPV-L-2QIV4A-UVCPq/s388/sarcopenia-muscle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="292" data-original-width="388" height="301" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAFkV2PqN6hFx4ceETomQT2pW_Ujftu7iTT9Z7-kcIZ5QSbGdSUTUztXojjPLE_qIyY_Gqb6SMGbTwRN7LZTkPdrWn634dpa-UQaOk9zm191wBfv03bHma4ZewGbWAcMOcNeOweYU5_BC0m-m3k6Z2TuFT87rua3pNVZNNcC-vj4YPV-L-2QIV4A-UVCPq/w400-h301/sarcopenia-muscle.jpg" width="400" /></a></div><br /><p></p>
<p class="MsoNormal"><b>What is sarcopenia?</b></p>
<p class="MsoNormal">Sarcopenia is a fancy name for losing muscle and muscle
strength as we age.<span style="mso-spacerun: yes;"> </span>Building muscle
requires your body to make muscle protein.<span style="mso-spacerun: yes;">
</span>Unfortunately, our body’s ability to make muscle protein declines as we age.<span style="mso-spacerun: yes;"> </span><a href="https://my.clevelandclinic.org/health/diseases/23167-sarcopenia">Sarcopenia</a>
is more common in people over 60 and it affects both men and women.<span style="mso-spacerun: yes;"> </span>Studies estimate about 5-13% of people over
60 have <a href="https://universityhealthnews.com/subscription-offers/environmental-nutrition/">sarcopenia</a>
and up to “50% of 75 year olds have sarcopenia”.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal">Losing muscle as you age doesn’t just affect your
appearance, it has <a href="https://my.clevelandclinic.org/health/diseases/23167-sarcopenia">health
consequences</a>.<span style="mso-spacerun: yes;"> </span>Including an increase
in:</p>
<ul style="text-align: left;"><li class="MsoNormal">Muscle weakness</li><li>
Risk of falls, poor balance</li><li>
Bones breaking</li><li>
Disability</li></ul>
<p class="MsoNormal"><b>What promotes muscle loss as we age?<span style="mso-spacerun: yes;"> </span></b></p>
<p class="MsoNormal">Part of muscle loss is due to aging.<span style="mso-spacerun: yes;"> </span>Many people will be surprised to learn women
are more at risk for muscle loss as they age.<span style="mso-spacerun: yes;">
</span>But there are things that increase <a href="https://pubmed.ncbi.nlm.nih.gov/36907247/">risks</a> for losing muscle as
we age, including:</p>
<ul style="text-align: left;"><li class="MsoNormal">Physical inactivity</li><li>
Poor diet – especially an inadequate protein intake</li><li>
Obesity</li><li>
Diabetes </li><li>
Smoking </li></ul>
<p class="MsoNormal"><b>What are things we can do to preserve muscle as we age?</b></p>
<p class="MsoNormal">Two things everyone can do is a better diet and exercise.</p>
<p class="MsoNormal"><b>Diet:<span style="mso-spacerun: yes;"> </span></b></p>
<ul style="text-align: left;"><li class="MsoNormal"><b>Focus on Protein Intake:</b><span style="mso-spacerun: yes;"> </span>Focus on eating more high-quality
protein.<span style="mso-spacerun: yes;"> </span>Recent research indicates we
may need more protein per day than the current recommended amounts of 54 grams/day
for a 150-pound adult.<span style="mso-spacerun: yes;"> </span>New research
indicates we may need from 109 -204 grams of protein a day.<span style="mso-spacerun: yes;"> </span>And not just any protein, but high-quality
protein.<span style="mso-spacerun: yes;"> </span>Registered <a href="https://www.eatrightpro.org/about-us/for-media/meet-our-spokespeople/angel-planells">Dietitian</a>,
Angel Planells, told Environmental Nutrition:<span style="mso-spacerun: yes;">
</span>“Shoot for 8-20 grams of protein for a snack, and for a meal shoot for
at least 20-25 grams of protein”.<span style="mso-spacerun: yes;"> </span>Not
easy to add protein to breakfast.<span style="mso-spacerun: yes;"> </span>I now
use 1 cup of cow’s milk in my oatmeal and my husband added Greek yogurt and
blueberries to his breakfast to add protein to breakfast.<span style="mso-spacerun: yes;"> </span></li><li>
<b>Focus on Omega-3 Fatty Acids:</b><span style="mso-spacerun: yes;"> </span>Include foods rich in omega-3’s (such as
salmon, walnuts, and flaxseeds) in your diet.<span style="mso-spacerun: yes;">
</span><a href="https://www.landmarkhealth.org/resource/five-ways-to-maintain-muscle-mass-as-you-age/">Omega-3s</a>
have anti-inflammatory properties and can support muscle health.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></li><li>
<b>Focus on vitamin D:</b><span style="mso-spacerun: yes;">
</span>Adequate <a href="https://www.landmarkhealth.org/resource/five-ways-to-maintain-muscle-mass-as-you-age/">vitamin
D</a> is crucial for muscle function and overall good health.<span style="mso-spacerun: yes;"> </span></li></ul><div style="text-align: center;"><span style="mso-spacerun: yes;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsu2SNUTfl8eeifsGkgS-PY9ueFl2HZmSWiEHNNZzo1wSzDYnTgYab9RFE4KhuTO1mRloNPEmICuSIs6lqIn0DDkHOFJiGR5XKP5qNFzxhrqrpPoby30egO_BV9gIrLXtoOaK3ys9ptObcsqTyHsUWWGBee3WdsN2AC3XepOs5ch682m3m8Tj0-l3nR9OM/s1230/the-top-20-highest-protein-foods.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="820" data-original-width="1230" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsu2SNUTfl8eeifsGkgS-PY9ueFl2HZmSWiEHNNZzo1wSzDYnTgYab9RFE4KhuTO1mRloNPEmICuSIs6lqIn0DDkHOFJiGR5XKP5qNFzxhrqrpPoby30egO_BV9gIrLXtoOaK3ys9ptObcsqTyHsUWWGBee3WdsN2AC3XepOs5ch682m3m8Tj0-l3nR9OM/w400-h266/the-top-20-highest-protein-foods.jpg" width="400" /></a></div></span><br /></div><div><div>
<p class="MsoNormal"><b>Exercise</b></p>
<ul style="text-align: left;"><li class="MsoNormal"><b>Focus on resistance training and aerobics:<span style="mso-spacerun: yes;"> </span></b>Environmental Nutrition recommends both <a href="https://academic.oup.com/ageing/article/51/2/afac003/6527381">resistance
training</a> and aerobics for muscle maintenance.<span style="mso-spacerun: yes;"> </span>I added resistance training twice a week to
my exercise routine.<span style="mso-spacerun: yes;"> </span></li></ul><div style="text-align: center;"><span style="mso-spacerun: yes;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0NDCqu9PLtP-33BLyqe5WWSZ4vPOLZh5WmQNn6IWk2wTAdC01WD93WHZ5G3g3Ih4LQX0eaa-buzrT8m_7o6dLkjcsnz-3GD5GNvdzT92zaCtdrxB-kz9dkp7NXCRxeWBy7RyfRgzO24ZuYrKV3jjumgTo1RE-9UNqO7jrynsPf8zpGQEWw_NOGOfGO4y6/s970/exercise-words-shows-working-out-and-exercised.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="826" data-original-width="970" height="340" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0NDCqu9PLtP-33BLyqe5WWSZ4vPOLZh5WmQNn6IWk2wTAdC01WD93WHZ5G3g3Ih4LQX0eaa-buzrT8m_7o6dLkjcsnz-3GD5GNvdzT92zaCtdrxB-kz9dkp7NXCRxeWBy7RyfRgzO24ZuYrKV3jjumgTo1RE-9UNqO7jrynsPf8zpGQEWw_NOGOfGO4y6/w400-h340/exercise-words-shows-working-out-and-exercised.jpg" width="400" /></a></div></span><br /></div></div><div>
<p class="MsoNormal"><b>What proteins are best for building muscle?</b></p>
<p class="MsoNormal">Ask any weight lifter about the best protein powders they
use for muscle building.<span style="mso-spacerun: yes;"> </span>Almost all will
say protein powders with casein or whey.<span style="mso-spacerun: yes;">
</span>Where does casein or whey come from?<span style="mso-spacerun: yes;">
</span>Cow’s milk. Research is finding that animal proteins are much better for
building protein than plant-based proteins.<span style="mso-spacerun: yes;">
</span>Why?<span style="mso-spacerun: yes;"> </span>Not only do animal proteins
have all the essential amino acids, they provide more of the amino acids needed
for building muscle including leucine.<span style="mso-spacerun: yes;">
</span>For more information on how to add some high-quality proteins to your
day, see my blog post:<span style="mso-spacerun: yes;"> </span><a href="https://ktknutrition.blogspot.com/2022/09/eat-well-to-play-well-protein-1.html">How
can you add some high-quality protein foods to your day? </a><span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal"><b>Conclusion:</b> It is never too late to work on
preserving and rebuilding muscle.<span style="mso-spacerun: yes;">
</span>Consistent effort and a well-rounded approach can make a significant
difference in maintaining muscle strength as you age.<span style="mso-spacerun: yes;"> </span>Remember, staying active, eating well, and
engaging in progressive resistance training can help preserve muscle mass and
overall health.<span style="mso-spacerun: yes;"> </span></p>
<b>Sources:<span style="mso-spacerun: yes;"> </span></b><a href="https://universityhealthnews.com/subscription-offers/environmental-nutrition/">Environmental
Nutrition</a> , <a href="https://my.clevelandclinic.org/health/diseases/23167-sarcopenia">Sarcopenia</a>
, <a href="https://universityhealthnews.com/subscription-offers/environmental-nutrition/">sarcopenia</a>
, <a href="https://my.clevelandclinic.org/health/diseases/23167-sarcopenia">health
consequences</a> , <a href="https://pubmed.ncbi.nlm.nih.gov/36907247/">risks</a>
, <a href="https://www.eatrightpro.org/about-us/for-media/meet-our-spokespeople/angel-planells">Dietitian</a>
, <a href="https://www.landmarkhealth.org/resource/five-ways-to-maintain-muscle-mass-as-you-age/">Omega-3s</a>
, <a href="https://www.landmarkhealth.org/resource/five-ways-to-maintain-muscle-mass-as-you-age/">vitamin
D</a> , <a href="https://academic.oup.com/ageing/article/51/2/afac003/6527381">resistance
training</a> , <a href="https://ktknutrition.blogspot.com/2022/09/eat-well-to-play-well-protein-1.html">How
can you add some high-quality protein foods to your day? </a><span style="mso-spacerun: yes;"> </span><b>Image sources:</b><span style="mso-spacerun: yes;"> </span><a href="https://www.google.com/search?q=muscle+mass&sca_esv=c75240d49f404294&hl=en&tbm=isch&source=hp&biw=1018&bih=943&ei=hIf4ZejhGIKNwbkP97S8oAQ&iflsig=ANes7DEAAAAAZfiVlGLskGcrbVFqZ4fV-M6CJNU30cKY&ved=0ahUKEwjos9COuP6EAxWCRjABHXcaD0QQ4dUDCA8&uact=5&oq=muscle+mass&gs_lp=EgNpbWciC211c2NsZSBtYXNzMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABEiqJlDbBljOJHADeACQAQCYAYMBoAGiBaoBBDEyLjG4AQPIAQD4AQGKAgtnd3Mtd2l6LWltZ5gCDqAC5QWoAgDCAggQABiABBixA8ICBBAAGAOYAwGSBwQxMy4xoAfXPQ&sclient=img#imgrc=MoAv7qr4jBA6hM&imgdii=DDnjxfoIWc9NOM">Sarcopenia</a>
, <a href="https://www.google.com/search?q=top+protein+sources+eggs+milk+meat&tbm=isch&ved=2ahUKEwiu_r73uP6EAxXzJmIAHfWHARsQ2-cCegQIABAA&oq=top+protein+sources+eggs+milk+meat&gs_lp=EgNpbWciInRvcCBwcm90ZWluIHNvdXJjZXMgZWdncyBtaWxrIG1lYXRIrj9Q7AdYuD1wBHgAkAEAmAE6oAHAB6oBAjIwuAEDyAEA-AEBigILZ3dzLXdpei1pbWfCAgoQABiABBiKBRhDwgIGEAAYCBgewgIEEAAYHogGAQ&sclient=img&ei=YIj4Za7OE_PNiLMP9Y-G2AE&bih=943&biw=1018&hl=en#imgrc=e3L3-v-x_zWNDM">protein
foods<span style="mso-spacerun: yes;"> </span></a><span style="mso-spacerun: yes;"> </span>, <a href="https://www.google.com/search?q=strength+training+words&tbm=isch&ved=2ahUKEwjWvKm6vP6EAxV9DWIAHbRMByIQ2-cCegQIABAA&oq=strength+training+words&gs_lp=EgNpbWciF3N0cmVuZ3RoIHRyYWluaW5nIHdvcmRzMgUQABiABEjNElCHCFixEXAAeACQAQCYAUagAawDqgEBN7gBA8gBAPgBAYoCC2d3cy13aXotaW1nwgIKEAAYgAQYigUYQ8ICBxAAGIAEGBiIBgE&sclient=img&ei=EYz4ZZbwL_2aiLMPtJmdkAI&bih=945&biw=1903&hl=en#imgrc=diFNaLx9G2KdVM">Exercise
words</a></div></div>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com0tag:blogger.com,1999:blog-1637707427591443056.post-38828956454662101752024-03-10T12:37:00.002-04:002024-03-10T12:37:40.747-04:00How does coffee and tea affect blood sugar?<p><span style="font-family: Roboto;"><span style="font-size: large;">Who doesn’t
love some morning coffee?<span> </span>Or, on cold
days, a nice hot cup of tea.<span> </span>Does drinking
coffee or tea affect one’s blood glucose levels?<span> </span></span></span></p><p style="text-align: center;"><span style="font-family: Roboto; font-size: 12.0pt;"><span style="mso-spacerun: yes;"></span></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaswpEM2Ie48H90Jt1sQDhE4dGXiyFS5KeXzuH1Ijnmjjkw3zRsv8MLCmQipMue_f8wnexfxvyNyj_Ni7F0fDfsELM4t4S_fmuen51chD5lv-a-apgkLN6Z1B2BVlxScUeFigsJq9FIqOEE8i1D1VxSHCctQnrq45FHkjnmu41q_fvGmwVCEvyIer3qkxI/s628/1_1d2LVx2eY5-_EgzPK-J7yQ.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="310" data-original-width="628" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaswpEM2Ie48H90Jt1sQDhE4dGXiyFS5KeXzuH1Ijnmjjkw3zRsv8MLCmQipMue_f8wnexfxvyNyj_Ni7F0fDfsELM4t4S_fmuen51chD5lv-a-apgkLN6Z1B2BVlxScUeFigsJq9FIqOEE8i1D1VxSHCctQnrq45FHkjnmu41q_fvGmwVCEvyIer3qkxI/w400-h198/1_1d2LVx2eY5-_EgzPK-J7yQ.png" width="400" /></a></div><p></p>
<p class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">Should
healthy adults be concerned about coffee or tea and blood glucose levels?<span> </span></span></b></span></p>
<p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;">The <a href="https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/expert-answers/blood-sugar/faq-20057941#:~:text=If%20you%20have%20diabetes%2C%20caffeine,significant%20effect%20on%20blood%20sugar">Mayo
Clinic</a> says that for healthy adults, caffeine will probably have no noticeable
effects on their blood sugar or blood glucose levels.<span> </span>Studies have found that up to 400 milligrams
of caffeine is safe for most of us.<span> </span>A
cup of coffee has about 120-180 milligrams of caffeine and most adults drink
about 2 cups of coffee a day.<span> </span>FDA says
healthy adults can <a href="https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much#:~:text=For%20healthy%20adults%2C%20the%20FDA,it%20(break%20it%20down).">consume</a>
up to 400 mg of caffeine a day which equates to about 4-5 cups of coffee a day,
or 10 cans of <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678">soda</a>,
or 2 “energy shot” drinks.<span> </span>(See:<span> </span><a href="https://ktknutrition.blogspot.com/2023/10/caffeine-good-or-bad-for-your-health.html">Caffeine
– good or bad for your health?</a>)<span> </span><span> </span></span></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">Can
drinking coffee or tea reduce chances of getting type 2 diabetes?</span></b></span></p>
<p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;">Some <a href="https://pubmed.ncbi.nlm.nih.gov/35064574/">studies</a> have found that
coffee, tea, and other drinks with caffeine can lead to weight loss and a lower
body mass index (BMI).<span> </span>This in turn can
lead to a reduced <a href="https://pubmed.ncbi.nlm.nih.gov/29590460/">risk</a>
of type 2 diabetes.<span> </span>How much <a href="https://www.medicalnewstoday.com/articles/how-come-higher-blood-caffeine-is-linked-to-lower-body-fat-and-type-2-diabetes-risk">coffee</a>?<span> </span>Each cup beyond 1 cup lowered the risk of
type 2 diabetes by 7%.<span> </span>But it didn’t
have to be caffeinated coffee.<span> </span>This
study also found that decaf lowered one’s risk of type 2 diabetes by 6% a
cup.<span> </span></span></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">What if
you have diabetes?<span> </span></span></b></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">Coffee:</span></b></span></p>
<p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;">Drinking
black <a href="https://www.medicalnewstoday.com/articles/311180#blood-sugar-and-insulin">coffee</a>
does not seem to affect blood sugar levels directly.<span> </span>But it may affect insulin sensitivity.<span> </span>There are many compounds in coffee that are
good for you including magnesium, chromium, and polyphenols.<span> </span>These compounds may help improve insulin
sensitivity.<span> </span>People with diabetes can
enjoy decaf coffee and still get the benefits of the minerals and antioxidants
in coffee.<span> </span></span></span></p>
<p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;"><a href="https://www.webmd.com/diabetes/diabetes-and-caffeine">WebMD</a> notes
that “People with diabetes who are regular coffee drinkers don’t have higher
blood sugar levels than those who aren’t.”<span>
</span>But for others, caffeine intake can lead to a spike in blood sugar.<span> </span>If coffee does spike your blood sugar, then
switch to decaf as decaf won’t have the “same effect on your blood sugar or
insulin”.</span></span></p>
<p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;">But coffee
can affect each <a href="https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/expert-answers/blood-sugar/faq-20057941#:~:text=If%20you%20have%20diabetes%2C%20caffeine,significant%20effect%20on%20blood%20sugar">person</a>
differently.<span> </span>“If you have diabetes or if
you find it hard to control your blood sugar, limiting the amount of caffeine
in your diet might be helpful.<span> </span>Talk to a
member of your healthcare team if you have questions or concerns about caffeine.”<span> </span></span></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">Teas</span></b></span></p>
<p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;"><a href="https://www.medicalnewstoday.com/articles/tea-and-diabetes#active-compounds">Teas</a>
can have different effects on blood sugar.<span>
</span></span></span></p>
<ul style="text-align: left;"><li class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">Black
tea:</span></b><span style="font-family: Roboto;"><span> </span>Contains polyphenols that may help improve
insulin sensitivity and regulate blood sugar.</span></span></li><li>
<span style="font-size: large;"><b><span style="font-family: Roboto;">Green
tea:</span></b><span style="font-family: Roboto;"><span> </span>Also rich in polyphenols, it may have a similar
positive impact on blood sugar. </span></span></li><li>
<span style="font-size: large;"><b><span style="font-family: Roboto;">Herbal
teas:</span></b><span style="font-family: Roboto;"><span> </span>Varieties like chamomile or peppermint are
usually caffeine-free and unlikely to affect blood sugar.<span> </span></span></span></li></ul>
<p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;">If you are
concerned about blood sugar levels, choosing decaffeinated versions of coffee
and tea are better choices.<span> </span></span></span></p><p class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><span style="font-family: Roboto;"><span></span></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdLP3D24QdtxTpfaphHZeIPgDFBrMkpL8RgWVmTiyumX_FZIslClf_81ubOYIveFJ_khjXJJCPCl79myPsqR-gvJbyLTXnAbHOYTh1_WbXnVBMx0dAAdLtJCmiy3SkKytUjLh844a4wRfHqF4yvGBt6OEWdYuWowlmXkdBH5oKXQTMkCKuyHeRKMDOOqfM/s420/cel-053672.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="386" data-original-width="420" height="368" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdLP3D24QdtxTpfaphHZeIPgDFBrMkpL8RgWVmTiyumX_FZIslClf_81ubOYIveFJ_khjXJJCPCl79myPsqR-gvJbyLTXnAbHOYTh1_WbXnVBMx0dAAdLtJCmiy3SkKytUjLh844a4wRfHqF4yvGBt6OEWdYuWowlmXkdBH5oKXQTMkCKuyHeRKMDOOqfM/w400-h368/cel-053672.png" width="400" /></a></span></div><span style="font-size: large;"><b><span style="font-family: Roboto;">How
does what you <a href="https://www.medicalnewstoday.com/articles/311180#is-caffeine-harmful">add</a>
to your coffee affect blood sugar levels?</span></b></span><p></p>
<p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;">Adding creamers
or sugar to your coffee can increase blood sugar levels.<span> </span>If you like “cream” in your coffee, try some
low-fat milk.<span> </span></span></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">Conclusion:</span></b><span style="font-family: Roboto;"><span>
</span>Caffeine affects people differently.<span>
</span>For healthy adults, drinking coffee doesn’t seem to affect blood sugar
levels.<span> </span>But for people with <a href="https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/expert-answers/blood-sugar/faq-20057941#:~:text=If%20you%20have%20diabetes%2C%20caffeine,significant%20effect%20on%20blood%20sugar">diabetes</a>,
“caffeine might affect the way your body uses insulin”.<span> </span>This in turn can lead to higher or even lower
blood sugar levels.<span> </span>“For some people
with diabetes, about 200 milligrams of caffeine can cause this change.<span> </span>For others, it may have no significant effect
on blood sugar”.<span> </span>Remember, while coffee
and tea can be enjoyable, it is essential to be mindful of their impact on
blood sugar, especially if you have diabetes.<span>
</span>Always consult with a healthcare professional for personalized
advice.<span> </span></span></span></p><p class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><span style="font-family: Roboto;"><span></span></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGOTkptyjP8U8TtlMKvQflWXk01aK9f6I9mTF6nQIh6i2aQD8dauMu3G5lKgHe8kpuGFKuXV74EhqmzAnsVhvsHAe0a38isQf8fTu_46dWxUS-kxJyaZyEct2UoH2Vy0pfK97S7FJBakwTfYQWqyg-B20q5OIOyRk3zA5NrRyxyUcPaStMXCvt8NX7gX9Z/s720/cup-of-black-coffee-scaled-720x405.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="405" data-original-width="720" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGOTkptyjP8U8TtlMKvQflWXk01aK9f6I9mTF6nQIh6i2aQD8dauMu3G5lKgHe8kpuGFKuXV74EhqmzAnsVhvsHAe0a38isQf8fTu_46dWxUS-kxJyaZyEct2UoH2Vy0pfK97S7FJBakwTfYQWqyg-B20q5OIOyRk3zA5NrRyxyUcPaStMXCvt8NX7gX9Z/w400-h225/cup-of-black-coffee-scaled-720x405.jpeg" width="400" /></a></span></div><span style="font-size: large;"><br /> </span><p></p>
<span style="font-size: large;"><b><span style="font-family: Roboto;">Sources:</span></b><span style="font-family: Roboto;"><span> </span><a href="https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/expert-answers/blood-sugar/faq-20057941#:~:text=If%20you%20have%20diabetes%2C%20caffeine,significant%20effect%20on%20blood%20sugar">Mayo
Clinic</a> , <a href="https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much#:~:text=For%20healthy%20adults%2C%20the%20FDA,it%20(break%20it%20down).">consume</a>
, <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678">soda</a>
, <a href="https://ktknutrition.blogspot.com/2023/10/caffeine-good-or-bad-for-your-health.html">Caffeine
– good or bad for your health?</a> , <a href="https://pubmed.ncbi.nlm.nih.gov/35064574/">studies</a> , <a href="https://pubmed.ncbi.nlm.nih.gov/29590460/">risk</a>, <a href="https://www.medicalnewstoday.com/articles/how-come-higher-blood-caffeine-is-linked-to-lower-body-fat-and-type-2-diabetes-risk">coffee</a>
, <a href="https://www.medicalnewstoday.com/articles/311180#blood-sugar-and-insulin">coffee</a>
, <a href="https://www.webmd.com/diabetes/diabetes-and-caffeine">WebMD</a> , <span> </span><a href="https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/expert-answers/blood-sugar/faq-20057941#:~:text=If%20you%20have%20diabetes%2C%20caffeine,significant%20effect%20on%20blood%20sugar">person</a>
, <a href="https://www.medicalnewstoday.com/articles/tea-and-diabetes#active-compounds">Teas</a>
, <b><a href="https://www.medicalnewstoday.com/articles/311180#is-caffeine-harmful">add</a>
, </b><a href="https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/expert-answers/blood-sugar/faq-20057941#:~:text=If%20you%20have%20diabetes%2C%20caffeine,significant%20effect%20on%20blood%20sugar">diabetes</a><span> </span><b>Image sources:</b> <b><a href="https://www.google.com/search?q=caffeine+and+blood+sugar&sca_esv=1895c9f6073d5159&hl=en&tbm=isch&source=hp&biw=1920&bih=945&ei=GtztZbz5IcCe5NoP34evyAU&iflsig=ANes7DEAAAAAZe3qKuA3h0HF5mwk3E7ET1Q4g82woQ2l&ved=0ahUKEwi87pCei-qEAxVAD1kFHd_DC1kQ4dUDCA8&uact=5&oq=caffeine+and+blood+sugar&gs_lp=EgNpbWciGGNhZmZlaW5lIGFuZCBibG9vZCBzdWdhcjIHEAAYgAQYGDIHEAAYgAQYGDIHEAAYgAQYGDIHEAAYgAQYGEj4JlDmBVjoJXABeACQAQCYAV6gAfYJqgECMjS4AQPIAQD4AQGKAgtnd3Mtd2l6LWltZ5gCGKAC2gqoAgDCAgUQABiABMICCBAAGIAEGLEDwgIGEAAYCBgemAMBkgcEMjIuMqAHinI&sclient=img#imgrc=GkwQjAIy_PH1AM">Caffeine
and blood sugar<span> </span></a><span> </span>, <a href="https://www.google.com/search?q=chamomile+tea&sca_esv=1895c9f6073d5159&hl=en&tbm=isch&source=hp&biw=1018&bih=943&ei=7trtZbvkFf-rptQPsJehwAI&iflsig=ANes7DEAAAAAZe3o_vi9cm9FIFjIalhCOG_v8KPEV0c6&oq=chamolile+&gs_lp=EgNpbWciCmNoYW1vbGlsZSAqAggAMgkQABiABBgYGAoyCRAAGIAEGBgYCjIJEAAYgAQYGBgKMgkQABiABBgYGAoyCRAAGIAEGBgYCjIJEAAYgAQYGBgKMgkQABiABBgYGApIgi9QvQZY6xxwAXgAkAEAmAFCoAHDBKoBAjEwuAEByAEA-AEBigILZ3dzLXdpei1pbWeYAgqgAvUEqAIAwgIFEAAYgATCAggQABiABBixA5gDApIHAjEwoAeWMg&sclient=img#imgrc=eQlth1c62KiaHM">Chamomile
tea </a>, <a href="https://www.google.com/search?q=coffee&sca_esv=1895c9f6073d5159&hl=en&tbm=isch&source=hp&biw=1018&bih=943&ei=fNvtZcHSMIyx5NoPivy1yAs&iflsig=ANes7DEAAAAAZe3pjKiYlbIrfTJ9wLlD48bOk9Mr8Ul8&ved=0ahUKEwjBgPTSiuqEAxWMGFkFHQp-DbkQ4dUDCA8&uact=5&oq=coffee&gs_lp=EgNpbWciBmNvZmZlZTIIEAAYgAQYsQMyCBAAGIAEGLEDMggQABiABBixAzIFEAAYgAQyCBAAGIAEGLEDMggQABiABBixAzIFEAAYgAQyCBAAGIAEGLEDMgUQABiABDIIEAAYgAQYsQNI7A5QmgZYtQ1wAXgAkAEAmAEpoAHhAaoBATa4AQPIAQD4AQGKAgtnd3Mtd2l6LWltZ5gCBqAC-gGoAgCYAwGSBwE2oAeRHA&sclient=img#imgrc=vwiw5ONpSE-lyM">Coffee
<span> </span></a></b></span></span>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com0tag:blogger.com,1999:blog-1637707427591443056.post-11429293050137426332024-03-03T13:49:00.003-05:002024-03-03T13:49:52.484-05:00Can a nutrient in meat and dairy help fight cancer?<p><span style="font-size: large;"><span style="font-family: Roboto;">Many
people hear that meat, especially red meat is bad for you.<span> </span>Others avoid dairy for many reasons.<span> </span>But the latest <a href="https://www.technologynetworks.com/biopharma/news/nutrient-in-beef-and-dairy-may-improve-immune-cell-responses-to-cancer-381311">research</a>
has found that meat and dairy may actually help your immune system fight
cancer.<span> </span>Who knew?<span> </span>What have scientists found out about meat and
dairy? What is it about the composition of meat and dairy that may have some
good health benefits?</span></span></p><p style="text-align: center;"><span style="font-size: large;"><span style="font-family: Roboto;"></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwCCeiR34Q9L9XcZ6FYdB_B_GvmUvdfaju6JRdkNJKnVlgAg_zRrGMuufzovy__3a6bmx-YplKl4I1HK7R3eecChaHVRxOb113oOSduZqerJK1RwgoagdB0iAbh3ETTSVNkpqc6_xyPpDl_NlX5I6UdgZiLOdOoBWepM26oXQaad33m2cGB9IxC5wpTVjQ/s1280/immunity_img03.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="796" data-original-width="1280" height="249" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwCCeiR34Q9L9XcZ6FYdB_B_GvmUvdfaju6JRdkNJKnVlgAg_zRrGMuufzovy__3a6bmx-YplKl4I1HK7R3eecChaHVRxOb113oOSduZqerJK1RwgoagdB0iAbh3ETTSVNkpqc6_xyPpDl_NlX5I6UdgZiLOdOoBWepM26oXQaad33m2cGB9IxC5wpTVjQ/w400-h249/immunity_img03.png" width="400" /></a></span></div><p></p>
<p class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">What is
this newly discovered nutrient in meat and dairy that helps fight cancer?</span></b></span></p>
<p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;">Researchers
at the <a href="https://biologicalsciences.uchicago.edu/news/tva-nutrient-cancer-immunity">University
of Chicago</a> studied a nutrient found in beef, lamb and dairy products that
helps our immune system fight cancer.<span>
</span>What is this nutrient?<span> </span>I had not
heard of it and you probably haven’t either.<span>
</span>It is actually found in the fat in meat and dairy and is called
trans-vaccenic acid or TVA.<span> </span><a href="https://news.uchicago.edu/story/study-nutrient-found-meat-and-dairy-improves-immune-response-cancer">Research</a>
on nutrients like TVA highlights the link between diet and human health
demonstrating how compounds from food can influence our immune responses and overall
well-being.<span> </span></span></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">Where
is TVA found?</span></b></span></p>
<p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;">Certain
animals have the ability to produce TVA including animals that graze such as
beef cattle, sheep and cows.<span> </span>Because cow’s
graze, that is why TVA is found in milk and in butter.<span> </span>Plant-based milks such as almond milk, oat
milk, soy milk would not be sources of TVA.<span>
</span>Our bodies cannot produce TVA.<span> </span></span></span></p><p class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><span style="font-family: Roboto;"><span></span></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF794CwnGAnaEieg8B6423PSk8qb0ZIGm-MPgHcdfl_YO1iHCzbf4g5elNSP6wschkUMveVqFiEnyddekt-G8_um2hProtBuwY-HWOv-OpguMHPnNEKF_5aUNhU6Z9RmUjvWGzQ2LZyM9_1tSXEOc3cuZqSjLMBEq2fp1Ijq4ILBVxM5BuaKRFpTFu4laP/s4800/organic-dairy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="4800" height="336" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF794CwnGAnaEieg8B6423PSk8qb0ZIGm-MPgHcdfl_YO1iHCzbf4g5elNSP6wschkUMveVqFiEnyddekt-G8_um2hProtBuwY-HWOv-OpguMHPnNEKF_5aUNhU6Z9RmUjvWGzQ2LZyM9_1tSXEOc3cuZqSjLMBEq2fp1Ijq4ILBVxM5BuaKRFpTFu4laP/w400-h336/organic-dairy.jpg" width="400" /></a></span></div><p></p>
<p class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">How
does TVA help fight cancer?</span></b></span></p>
<p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;">Researchers
fed mice a diet high in TVA.<span> </span>These mice
had reduced cancer growth for 2 types of cancer, melanoma and colon
cancer.<span> </span></span></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">Should
you now fill up on burgers and milkshakes?</span></b></span></p>
<p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;">Not so fast.<span> </span>The American Heart Association found that <a href="https://www.heart.org/en/news/2022/08/01/chemicals-produced-in-the-gut-after-eating-red-meat-may-contribute-to-heart-disease-risk">red
meat and processed meat</a> is still associated with a higher risk for heart
disease.<span> </span>Processed meat such as bacon is
also high in salt.<span> </span>Dairy is important in
everyone’s diet and it is recommended you enjoy 3 servings a day.<span> </span>Dairy means from a cow and not plant-based
milks.<span> </span>To cut back on calories but not
nutrients one can enjoy 2%, 1% or nonfat milk.<span>
</span>Unclear though if nonfat milk would have any TVA as TVA is found in
fat.<span> </span>Butter has been given a bad reputation
for years and many people have switched to margarine.<span> </span>But many of our relatives have switched to
using real butter as margarine has so many ingredients and <a href="https://www.landolakes.com/products/butter-spreads/salted-butter/">butter</a>
is usually made of “sweet cream and salt”.<span>
</span>We like the butter made with canola oil.<span>
</span>Canola oil is heart healthy and the addition of this oil makes the
butter easily spreadable.<span> </span><a href="https://www.landolakes.com/products/butter-spreads/butter-with-canola-oil/">Ingredients</a>
are “Sweet Cream, Canola Oil, Salt.”<span> </span>No ingredients
that one can’t pronounce or recognize.<span> </span></span></span></p><p class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><span style="font-family: Roboto;"><span></span></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0icPdsScU-RgeXafYH8v4ENvPbyxc9EwEgA9c59KecbP814rb0Jz-yI1ehRkM7Nbm3RnEyKCZyse0A0gcn81araL7M3VpnYSfes55lYQ4Qzg5UAGncpXeJCLuJsZIhFwSFU3EXmsm9oTYcoX0yxvzr_CiVhxkX8aAcLvSEQVXKH0uUOMom3OzZp3dIVRo/s400/butter%20with%20canola%20oil%2000034500151191-400x400%20(1).png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="400" data-original-width="400" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0icPdsScU-RgeXafYH8v4ENvPbyxc9EwEgA9c59KecbP814rb0Jz-yI1ehRkM7Nbm3RnEyKCZyse0A0gcn81araL7M3VpnYSfes55lYQ4Qzg5UAGncpXeJCLuJsZIhFwSFU3EXmsm9oTYcoX0yxvzr_CiVhxkX8aAcLvSEQVXKH0uUOMom3OzZp3dIVRo/w400-h400/butter%20with%20canola%20oil%2000034500151191-400x400%20(1).png" width="400" /></a></span></div><span style="font-size: large;"><b><span style="font-family: Roboto;">Conclusion</span></b><span style="font-family: Roboto;">:<span>
</span>This study on TVA provides new insights to our immune system and
cancer.<span> </span>It is interesting that it is red
meat and dairy that provide this nutrient. The researchers mentioned milk and
butter but what about cheese, yogurt and other dairy products?<span> </span><span> </span>I look
forward to more studies on this promising finding.<span> </span>Remember, there are other ways to boost your
immune system with food.<span> </span>See:<span> </span><a href="https://ktknutrition.blogspot.com/2023/09/how-to-boost-your-immune-system-with.html">How
to boost your immune system with food</a>.<span>
</span><span> </span></span></span>
<p class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">Sources:</span></b><span style="font-family: Roboto;"><span>
</span><a href="https://www.technologynetworks.com/biopharma/news/nutrient-in-beef-and-dairy-may-improve-immune-cell-responses-to-cancer-381311">research</a>
, <a href="https://biologicalsciences.uchicago.edu/news/tva-nutrient-cancer-immunity">University
of Chicago</a> , <a href="https://news.uchicago.edu/story/study-nutrient-found-meat-and-dairy-improves-immune-response-cancer">Research</a>
, <a href="https://www.heart.org/en/news/2022/08/01/chemicals-produced-in-the-gut-after-eating-red-meat-may-contribute-to-heart-disease-risk">red
meat and processed meat</a> , <a href="https://www.landolakes.com/products/butter-spreads/salted-butter/">butter</a>
, <a href="https://www.landolakes.com/products/butter-spreads/butter-with-canola-oil/">Ingredients</a>,
<a href="https://ktknutrition.blogspot.com/2023/09/how-to-boost-your-immune-system-with.html">How
to boost your immune system with food</a><span>
</span><b>Image Sources:</b><span> </span><a href="https://www.google.com/search?q=butter+with+canola+oil&sca_esv=7e7e1d1c411bb5bf&hl=en&tbm=isch&source=hp&biw=1018&bih=943&ei=0aHkZZ6XMZ-p5NoPx_G9kAo&iflsig=ANes7DEAAAAAZeSv4Sf2PV6jU3WODba1pZCyAaptcHxA&ved=0ahUKEwjew66xvtiEAxWfFFkFHcd4D6IQ4dUDCA8&uact=5&oq=butter+with+canola+oil&gs_lp=EgNpbWciFmJ1dHRlciB3aXRoIGNhbm9sYSBvaWwyBRAAGIAEMgYQABgIGB4yBhAAGAgYHjIHEAAYgAQYGDIHEAAYgAQYGDIHEAAYgAQYGDIHEAAYgAQYGDIHEAAYgAQYGEiAKFAAWPMlcAF4AJABAJgBWaABjQiqAQIyM7gBA8gBAPgBAYoCC2d3cy13aXotaW1nmAIXoALoCKgCAMICCBAAGIAEGLEDwgIGEAAYBRgewgIEEAAYHpgDAZIHAjIz&sclient=img#imgrc=EKfLUU5xHQKJhM">Butter
with canola oil<span> </span></a><span> </span>, <a href="https://www.google.com/search?q=dairy&sca_esv=7e7e1d1c411bb5bf&hl=en&tbm=isch&source=hp&biw=1920&bih=945&ei=zKLkZZ28EO7m5NoPrMSKsAs&iflsig=ANes7DEAAAAAZeSw3LU4FlCYTZ0yywuERKqPm7muiyOs&ved=0ahUKEwid0uWov9iEAxVuM1kFHSyiArYQ4dUDCA8&uact=5&oq=dairy&gs_lp=EgNpbWciBWRhaXJ5MggQABiABBixAzIFEAAYgAQyCBAAGIAEGLEDMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABEiIEFDPBFjNCHABeACQAQCYASmgAcEBqgEBNbgBA8gBAPgBAYoCC2d3cy13aXotaW1nmAIFoALhAagCAJgDAZIHATU&sclient=img#imgrc=5a8rjkhw1KNT8M">Organic
dairy </a>, <a href="https://www.google.com/search?q=immunity&sca_esv=e4715417de1c6106&hl=en&tbm=isch&source=hp&biw=1920&bih=945&ei=zr_kZbwowKGIsw_yvKaACQ&iflsig=ANes7DEAAAAAZeTN3jYJd0KZKzEAFOS8kikel1Yb2YU9&ved=0ahUKEwi8x9T92tiEAxXAEGIAHXKeCZAQ4dUDCA8&uact=5&oq=immunity&gs_lp=EgNpbWciCGltbXVuaXR5MgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABEi_GlCQB1iYF3ABeACQAQCYASugAbECqgEBOLgBA8gBAPgBAYoCC2d3cy13aXotaW1nmAIIoALTAqgCAMICCBAAGIAEGLEDmAMCkgcBOA&sclient=img#imgrc=VBa-9Aez90kbGM">Immunity
</a></span></span></p>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com2tag:blogger.com,1999:blog-1637707427591443056.post-50916890187044321722024-02-26T12:45:00.003-05:002024-02-26T13:00:45.928-05:00How Can You Eat Healthy on a Budget?<p></p><div><div><p><span style="font-size: large;"><span style="font-family: Roboto;">Almost
every day you hear people complaining about the high prices at the grocery
store.<span> </span>And grocery prices are higher, rising
over 20% on average from January 2021 to January 2024.<span> </span>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.<span> </span>But “Cheaper doesn’t
have to mean junk food” according to the article, <a href="https://www.creators.com/read/everyday-cheapskate/01/24/how-to-eat-healthy-on-a-budget">How
to Eat Healthy on a Budget</a> by Mary Hunt.<span>
</span>What are some ways to save money at the grocery store?</span></span></p><p style="text-align: center;"><span style="font-size: large;"><span style="font-family: Roboto;"></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKSk9NXmXLK5Oyg36_Rp8hyOedML3h7FKHSG6Pa9lA5Voq3VPCoFWa_HEFZEEA4ugo1LzoBJuMdgMZizEFhCFPYZbgfMO-aeK-xrczqdC9psnwnoyL-vn1CL9ziQ9J9sUGG_PltIAxNRrmVg9ey-qlnxm5HwMtI7BeQLGGhH4QUlzRRrASFywxk1bxZNRE/s300/Save-Money-On-Groceries.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="300" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKSk9NXmXLK5Oyg36_Rp8hyOedML3h7FKHSG6Pa9lA5Voq3VPCoFWa_HEFZEEA4ugo1LzoBJuMdgMZizEFhCFPYZbgfMO-aeK-xrczqdC9psnwnoyL-vn1CL9ziQ9J9sUGG_PltIAxNRrmVg9ey-qlnxm5HwMtI7BeQLGGhH4QUlzRRrASFywxk1bxZNRE/w320-h320/Save-Money-On-Groceries.jpg" width="320" /></a></span></div><p></p><p><span style="font-size: large;"><b><span style="font-family: Roboto;">1. Buy protein on sale and don’t pay full price.</span></b></span></p><p>
<span style="font-size: large;"><span style="font-family: Roboto;">Meat, fish, poultry can be an expensive food purchase.<span> </span>Look for sales on tuna, chicken breasts,
chicken legs/thighs, lean cuts of beef.<span> </span>Even
if you don’t want to store-hop, you can probably find some meat items on sale
in your grocery store.<span> </span>My husband often
comes home and says the pork chops were on sale.<span> </span>So rather than buy just one package, he often
buys 2 and freezes one.<span> </span>Other times a
meat package will be marked down for quick sale because it is close to the “sell
by” date.<span> </span>No problem.<span> </span>Buy and cook right away or buy and freeze for
a later meal.<span> </span></span></span></p><p><span style="font-size: large;"><span style="font-family: Roboto;"><span> </span></span><b><span style="font-family: Roboto;"><span>2.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> <b><span style="font-family: Roboto;">T</span></b></span></span></span></b><b><span style="font-family: Roboto;">hink beyond just chicken breasts.</span></b></span></p><p>
<span style="font-size: large;"><span style="font-family: Roboto;">Some people think to eat healthy you have to live on boneless
chicken breasts.<span> </span>But we enjoy both chicken
legs and chicken thighs.<span> </span>Often tastier
and usually less expensive.<span> </span>We also like
buying a whole chicken especially the rotisserie chicken.<span> </span>Usually a low-price alternative, especially
at Costco at $5.<span> </span>We serve the chicken
for one meal, then cut up leftovers and use to make some delicious homemade
chicken noodle soup.<span> </span>Or, we use a cup to
stir fry with green peppers, onion, mushroom and add this to a package of quick
cooking quinoa.<span> </span>Very delicious and quick
and easy to make.<span> </span></span></span></p><p><span style="font-size: large;"><span style="font-family: Roboto;"><span> </span></span><b><span style="font-family: Roboto;"><span>3. </span></span></b><b><span style="font-family: Roboto;"><span></span>Beans are a healthy choice </span></b></span></p><p>
<span style="font-size: large;"><span style="font-family: Roboto;">Beans like black beans are a cheap protein source and a
good source of fiber.<span> </span>Beans are low in
fat, have no cholesterol (only animal foods have cholesterol), and low in
saturated fat.<span> </span>Add a cup of <a href="https://healthyeating.sfgate.com/can-enough-protein-beans-7842.html">cooked
navy or pinto beans</a> to your diet and you will add about 16 grams of
protein.<span> </span>Not a complete protein like
animal foods but some protein.<span> </span>Add some
meat to your beans, or drink a glass of real milk with your meal and that will
boost the protein quality of the meal.<span> </span>Dry
beans do require a soaking so if you want more convenience choose some canned
beans.<span> </span>Who doesn’t like chili?<span> </span>Chili with kidney beans and other beans is a
nutritious meal.<span> </span>Bean soups are hearty
and great on a cold winter day.<span> </span>My
husband makes a good 10 bean soup with some ham.<span> </span></span></span></p><p><span style="font-size: large;"><span style="font-family: Roboto;"><span> </span></span><b><span style="font-family: Roboto;"><span>4.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span></b><b><span style="font-family: Roboto;">Enjoy some eggs again<span> </span></span></b></span></p><p>
<span style="font-size: large;"><span style="font-family: Roboto;">Eggs have gone up in price but are still a bargain and an
excellent source of nutrition.<span> </span>Each egg
not only provides 7 grams of protein, but the highest quality food
protein.<span> </span>In fact, eggs are known as the
“<a href="https://www.webmd.com/diet/features/good-eggs-for-nutrition-theyre-hard-to-beat#1">Gold
Standard</a>” for protein quality. (See:<span>
</span><a href="https://ktknutrition.blogspot.com/2021/10/what-are-some-top-high-quality-protein.html">What
are some top high quality protein foods? </a><span> </span>Many Americans lack vitamin D in their diet
and an easy way to add some D is eggs.<span> </span>Eggs
also add vitamin A and choline to your day.<span>
</span>Worried about cholesterol?<span> </span>They
now say you can enjoy an egg a day and it won’t harm your cholesterol levels.<span> </span>In summer, enjoy a hard-boiled egg on a salad
or make some egg salad for sandwiches.<span>
</span>When scrambling eggs for your family, add some cheese to add in some
calcium which many kids and adults are also lacking in their diets.</span></span></p><p><span style="font-size: large;"><span style="font-family: Roboto;"> </span><b><span style="font-family: Roboto;"><span>5.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span></b><b><span style="font-family: Roboto;">Shop with a grocery <a href="https://diet.mayoclinic.org/us/blog/2022/8-ways-to-shop-for-healthy-food-on-a-budget/">list</a></span></b></span></p><p>
<span style="font-size: large;"><span style="font-family: Roboto;">Who doesn’t go into a store to “pick up a few things” and
then walk out with a cart full?<span> </span>Buying
impulse items can easily break the budget.<span>
</span>Once you’ve made your grocery list, stick to it!<span> </span>Shop the perimeter of the store first, where
whole foods like fruits, vegetables, and lean proteins are typically
located.<span> </span>Avoid getting side tracked in
the middle aisles, which often contain more processed foods. But do check out
frozen fruits and vegetables as noted below.<span>
</span>And eat before you go.<span> </span>So easy to
overbuy when you go into a store hungry.<span> </span></span></span></p><p><span style="font-size: large;"><span style="font-family: Roboto;"><span> </span></span><b><span style="font-family: Roboto;"><span>6.</span></span><span style="font-family: "Times New Roman";"> </span></b><b><span style="font-family: Roboto;">Freeze leftovers or pack up for
your lunch</span></b></span></p><p>
<span style="font-size: large;"><span style="font-family: Roboto;">Instead of leaving leftovers in the fridge to throw out
days later, either freeze them right away or pack up for your lunch the next
day.<span> </span>A <i><a href="https://www.daveramsey.com/blog/ways-to-save-on-groceries">Dave
Ramsey</a></i> recommendation.<span> </span>My
daughter is often packing some leftovers for her lunch.<span> </span>Eating leftovers for lunch adds variety
instead of the sandwich every day.<span> </span>It
also saves money if you aren’t buying lunch the next day.<span> </span>My husband will cook extra pork chops, extra
soup and we will freeze the extras.<span>
</span>Makes for a quick meal at a future time.</span></span></p><p><span style="font-size: large;"><span style="font-family: Roboto;"> </span><b><span style="font-family: Roboto;"><span>7. </span></span></b><b><span style="font-family: Roboto;"><span></span>Skip the conveniently wrapped and prepared
food.</span></b></span></p>
<span style="font-size: large;"><span style="font-family: Roboto;">One of my students ate
a lot of <a href="https://www.smuckersuncrustables.com/frozen-sandwiches/pre-made/peanut-butter-and-grape-jelly">Uncrustables</a>
, a prepackaged peanut butter & jelly sandwich.<span> </span>Not only an expensive way to eat, but the
ingredients list includes ingredients like Potassium Sorbate, Calcium Peroxide,
etc.<span> </span>It is so easy to make a peanut
butter and jelly sandwich.<span> </span>What products
are you buying already made that you can easily make at home?</span><br /></span>
</div><span style="font-size: large;"><span style="font-family: Roboto;">Skip the bottled water</span><span style="font-family: Roboto;"> – buy a metal bottle and fill it from the tap.<span> </span>The tap water even has fluoride to help
protect your teeth.<span> </span>Bottled <a href="https://urbantastebud.com/save-money-on-groceries/">water</a> can cost
600 times the cost of tap water.<span>
</span>Huffington Post notes that <a href="https://www.huffpost.com/entry/save-money-on-groceries_n_577e4b25e4b0c590f7e815bc">bottled
water</a> can cost about $1.00 for a 16 oz. bottle.<span> </span>If you drink 4 bottles of water a day, that
can add up to $120 a month.<span> </span>Save money
and get the water out of your tap but avoid plastic containers and choose a
metal water bottle.<span> </span>(See:<span> </span><a href="https://ktknutrition.blogspot.com/2020/05/how-much-plastic-are-you-eating.html">How
much plastic are you eating?</a> ) <span> </span></span><br /></span>
</div><p><span style="font-size: large;"><span style="font-family: Roboto;"></span></span></p><p><span style="font-size: large;"><span style="font-family: Roboto;"> </span><b><span style="font-family: Roboto;"><span>8.</span></span><span style="font-family: "Times New Roman";"> </span></b><b><span style="font-family: Roboto;">Buy Frozen or Canned <a href="https://www.cdc.gov/diabetes/healthy-eating-budget.html">Food</a></span></b></span></p><p>
<span style="font-size: large;"><span style="font-family: Roboto;">Frozen fruits and vegetables are often more affordable than
fresh ones and they retain their nutrients.<span>
</span>Who doesn’t like fresh fruit and vegetables?<span> </span>But canned or frozen fruits and vegetables
are a healthy alternative.<span> </span>They often “cost
less and last longer”.<span> </span>Easy to pour out
what you need for a meal from a frozen package and store the remainder.<span> </span>Is <a href="https://www.cnn.com/2019/05/30/health/frozen-fruit-vegetables-drayer-food/index.html">frozen</a>
healthy?<span> </span>Researchers have found frozen foods
have just as many vitamins as fresh and maybe even more.<span> </span>Why?<span>
</span>Because the frozen food is usually frozen just after harvesting at the
peak of the food’s ripeness.<span> </span>My husband
prefers frozen blueberries for blueberry pancakes as they taste better and mix
better in the batter.<span> </span>When choosing
canned fruit, be sure to choose fruit packed in water and not heavy syrup.</span></span></p><p><span style="font-size: large;"><span style="font-family: Roboto;"> </span><b><span style="font-family: Roboto;"><span>9. </span></span></b><b><span style="font-family: Roboto;"><span></span>Try store brands</span></b></span></p><p>
<span style="font-size: large;"><span style="font-family: Roboto;">I am not always a fan of store brands because some don’t
taste as good.<span> </span>But we have tried more store
brands recently and some like Macaroni and Cheese and some whole grain crackers
are just as tasty as the name brand.<span> </span>CDC
notes that “buying generic or store brand items can say you 20% to 30% on your
food bill”.<span> </span>You may want to try canned
tomatoes some frozen fruit and vegetables that aren’t brand names.<span> </span></span></span></p><p><span style="font-size: large;"><b><span style="font-family: Roboto;"><span>10. </span></span></b><b><span style="font-family: Roboto;"><span></span>Grow some of your own food</span></b></span></p><p>
<span style="font-size: large;"><span style="font-family: Roboto;">Before you think of large gardens, it is easy to start
small.<span> </span>My daughter sent me a picture of
some herbs she is growing indoors.<span> </span>On
our deck I grow parsley, chives, rosemary and green peppers.<span> </span>So easy to go out to the deck and cut some
chives to put on a baked potato or “harvest” a green pepper off of the green
pepper plant.<span> </span>It’s rewarding way to save
money and enjoy some fresh produce or herbs.<span> </span></span></span><span style="font-size: large;"> </span><br /></p><p></p><div>
<p class="MsoNormal" style="text-align: left;"><span style="font-size: large;"><b><span style="font-family: Roboto;">Conclusion:<span> </span></span></b><span style="font-family: Roboto;">Remember, eating healthy doesn’t
have to be expensive.<span> </span>By making some
thoughtful choices and using these tips, you can nourish your body without
straining your wallet.<span> </span>Try some of these
ideas and see what works for you.<span> </span>How
much can you save?</span></span></p><p class="MsoNormal" style="text-align: left;"><span style="font-size: large;"><span style="font-family: Roboto;"></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7uNEditPGcy1mywjvab9O2jdFyWqaoy07SNs6wkX8Ld66kLsGFo9gS3pboYha4weAs2XH22knp9vJ5A031JI0wCbrcY0PCdUqF6vuTm4DZs-krDdW_7sJ_0dDYuBvAIYMMxF_UkIW3aJgRTgbZ_3fEJ_KvUBwzUDF0SFtGybHwDWFWnq2XQOFwtMQWC9l/s2000/FrozenFruit-Blueberries-12oz-Composite.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1500" data-original-width="2000" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7uNEditPGcy1mywjvab9O2jdFyWqaoy07SNs6wkX8Ld66kLsGFo9gS3pboYha4weAs2XH22knp9vJ5A031JI0wCbrcY0PCdUqF6vuTm4DZs-krDdW_7sJ_0dDYuBvAIYMMxF_UkIW3aJgRTgbZ_3fEJ_KvUBwzUDF0SFtGybHwDWFWnq2XQOFwtMQWC9l/s320/FrozenFruit-Blueberries-12oz-Composite.png" width="320" /></a></span></div><p></p><p class="MsoNormal" style="text-align: left;"><span style="font-size: large;"><b><span style="font-family: Roboto;">Sources:<span> </span></span></b><span style="font-family: Roboto;"><a href="https://www.creators.com/read/everyday-cheapskate/01/24/how-to-eat-healthy-on-a-budget">How
to Eat Healthy on a Budget</a> , <a href="https://healthyeating.sfgate.com/can-enough-protein-beans-7842.html">cooked
navy or pinto beans</a> , <a href="https://www.webmd.com/diet/features/good-eggs-for-nutrition-theyre-hard-to-beat#1">Gold
Standard</a> , <a href="https://ktknutrition.blogspot.com/2021/10/what-are-some-top-high-quality-protein.html">What
are some top high quality protein foods? </a>, <b><a href="https://diet.mayoclinic.org/us/blog/2022/8-ways-to-shop-for-healthy-food-on-a-budget/">list</a>
, </b><i><a href="https://www.daveramsey.com/blog/ways-to-save-on-groceries">Dave Ramsey</a>
, </i><a href="https://www.smuckersuncrustables.com/frozen-sandwiches/pre-made/peanut-butter-and-grape-jelly">Uncrustables</a>
, <a href="https://urbantastebud.com/save-money-on-groceries/">water</a> , <a href="https://www.huffpost.com/entry/save-money-on-groceries_n_577e4b25e4b0c590f7e815bc">bottled
water</a> , <a href="https://ktknutrition.blogspot.com/2020/05/how-much-plastic-are-you-eating.html">How
much plastic are you eating?</a> , <b><a href="https://www.cdc.gov/diabetes/healthy-eating-budget.html">Food</a> , </b><a href="https://www.cnn.com/2019/05/30/health/frozen-fruit-vegetables-drayer-food/index.html">frozen</a><span> </span>Image Sources:<span> </span><a href="https://www.google.com/search?q=saving+money+on+groceries&hl=en&authuser=0&tbm=isch&source=hp&biw=1231&bih=830&ei=nZfdYsjMMtus5NoP85WIgAg&iflsig=AJiK0e8AAAAAYt2lrXFta5Cg51YV4e6C0URHTMyXor7y&ved=0ahUKEwiIj_DVm5L5AhVbFlkFHfMKAoAQ4dUDCAc&uact=5&oq=saving+money+on+groceries&gs_lcp=CgNpbWcQAzIFCAAQgAQyBAgAEBgyBAgAEBgyBAgAEBgyBAgAEBgyBAgAEBgyBAgAEBgyBAgAEBgyBAgAEBgyBAgAEBg6CAgAELEDEIMBOggIABCABBCxAzoLCAAQgAQQsQMQgwE6BggAEB4QCFD7CVj9K2D9LGgBcAB4AIABP4gBoAiSAQIyNZgBAKABAaoBC2d3cy13aXotaW1nsAEA&sclient=img#imgrc=698RG3r53dRc6M">Save
money on groceries</a><span class="MsoHyperlink"> , </span><a href="https://www.google.com/search?q=frozen+blueberries+&tbm=isch&ved=2ahUKEwjz3NLntsmEAxXhKmIAHUUtDZ0Q2-cCegQIABAA&oq=frozen+blueberries+&gs_lp=EgNpbWciE2Zyb3plbiBibHVlYmVycmllcyAyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAESJxrUJkJWJZfcAV4AJABApgBVqABsxaqAQI0OLgBA8gBAPgBAYoCC2d3cy13aXotaW1nqAIAwgIJEAAYgAQYGBgKwgIKEAAYgAQYigUYQ8ICCBAAGIAEGLEDwgINEAAYgAQYigUYQxixA8ICBhAAGAgYHogGAQ&sclient=img&ei=nLzcZfOeBeHViLMPxdq06Ak&bih=945&biw=1920&hl=en#imgrc=3bK7uHQfDcUe0M">Frozen
blueberries</a> , <a href="https://www.google.com/search?q=eggland%27s+best&hl=en&authuser=0&tbm=isch&source=hp&biw=1231&bih=830&ei=_EbcYrvXGoeh5NoP9eG02A4&iflsig=AJiK0e8AAAAAYtxVDMcb7WgTSBOoNBkZFTIPMTeJX1Ud&oq=eggland&gs_lcp=CgNpbWcQARgAMgUIABCABDIFCAAQgAQyBQgAEIAEMgUIABCABDIFCAAQgAQyBQgAEIAEMgUIABCABDIFCAAQgAQyBQgAEIAEMgUIABCABDoICAAQgAQQsQM6CAgAELEDEIMBOgsIABCABBCxAxCDAVDIA1jvD2DVG2gBcAB4AIABN4gBpAKSAQE3mAEAoAEBqgELZ3dzLXdpei1pbWewAQA&sclient=img#imgrc=Xlz62Ge2xYwHvM">Eggland’s
Best</a><b><span></span></b></span></span></p>
<p align="center" class="MsoNormal" style="margin-left: 0.25in; text-align: center;"><span style="font-size: large;"><b><span style="font-family: Roboto;">Easy Chicken Noodle Soup recipe</span></b></span></p>
<p class="MsoNormal" style="margin-left: 0.5in;"><span style="font-size: large;"><span style="font-family: Roboto;">Want to try some delicious homemade <a href="https://www.delish.com/cooking/recipe-ideas/recipes/a8772/sensational-chicken-noodle-soup-recipe">Swanson</a>
Chicken (or Turkey) Noodle Soup?<span> </span>So easy
to make and a great way to use up turkey or chicken leftovers.<span> </span>I double the carrots and celery for more
nutrition and you can use half whole grain and half regular egg noodles to add some
whole grain nutrition.<span> </span></span><br /></span></p></div><div style="text-align: left;"><ul style="text-align: left;"><li><span style="font-size: large;"><span> </span><span style="font-family: Roboto;">4 c. Swanson Chicken Broth (Regular, Natural Goodness or
Certified Organic)</span></span></li><li>
<span style="font-size: large;"><span style="font-family: Symbol;"><span> <span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-family: Roboto;">1 dash ground black pepper</span></span></li><li>
<span style="font-size: large;"><span style="font-family: Symbol;"><span><span> </span></span></span><span style="font-family: Roboto;">1 medium carrot</span></span></li><li>
<span style="font-size: large;"><span style="font-family: Symbol;"><span> <span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-family: Roboto;">1 stalk celery</span></span></li><li>
<span style="font-size: large;"><span style="font-family: Symbol;"><span> <span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-family: Roboto;"><span></span>½ c. Uncooked extra wide egg noodles</span></span></li><li>
<span style="font-size: large;"><span style="font-family: Symbol;"><span> <span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-family: Roboto;">1
c. shredded cooked chicken or turkey</span></span></li></ul></div><div style="text-align: left;"><span style="font-size: large;"><span style="font-family: Roboto;"> </span></span></div><div style="margin-left: 40px; text-align: left;"><span style="font-size: large;"><span style="font-family: Roboto;"><b>Directions:</b> </span></span>
</div><p class="MsoNormal" style="margin-left: 40px; text-align: left;"><span style="font-size: large;"><span style="font-family: Roboto;">Heat the
broth, black pepper, carrot and celery in a 2-quart medium saucepan over
medium-high heat to a boil. Stir the noodles and chicken into the
saucepan.<span> </span>Reduce heat to medium and cook
for 10 minutes or until noodles are tender.<span> </span></span></span></p><p class="MsoNormal" style="margin-left: 40px; text-align: center;"><span style="font-size: large;"><span style="font-family: Roboto;"><span></span></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><span style="font-family: Roboto;"><span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFCO1aBvHtBkGAGIMZ5XFXlhegI0vQweWvP6xyhWEkppeVxQKTWUUkkcdFJc-awoeLOdRiQiysk7Cm7VjSlnRpXUBpejKdYzwhsFDLodCfhsSxjyJC4PU46Z_Bquq_b5mJEFHPaxKoPc3jWuokD8bQxUZqR_v19Amx5G-XDTjgGmVUJ865HMnQAb0YBCsx/s200/chicken-broth-2-400x400.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="200" data-original-width="200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFCO1aBvHtBkGAGIMZ5XFXlhegI0vQweWvP6xyhWEkppeVxQKTWUUkkcdFJc-awoeLOdRiQiysk7Cm7VjSlnRpXUBpejKdYzwhsFDLodCfhsSxjyJC4PU46Z_Bquq_b5mJEFHPaxKoPc3jWuokD8bQxUZqR_v19Amx5G-XDTjgGmVUJ865HMnQAb0YBCsx/w320-h320/chicken-broth-2-400x400.png" width="320" /></a></span></span></span></div><span style="font-size: large;"><span style="font-family: Roboto;"><span><br /> </span></span></span><p></p>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com0tag:blogger.com,1999:blog-1637707427591443056.post-28701784616803855502024-02-18T11:53:00.000-05:002024-02-18T11:53:12.607-05:00Are there drinks that will help lower your blood pressure?<p><span style="font-size: large;"><span style="font-family: Roboto;">According
to the <a href="https://healthpolicy.usc.edu/evidence-base/many-americans-wrongly-assume-they-understand-what-normal-blood-pressure-is-and-that-false-confidence-can-be-deadly/#:~:text=Posted%20in&text=Stunning%20as%20it%20may%20sound,from%20the%20American%20Heart%20Association.">University
of Southern California</a>, almost half of Americans over the age of 20 have
high blood pressure.<span> </span>This means an
astounding 122 million Americans.<span> </span>Unfortunately,
as you get older it is more likely to have blood pressure increase.<span> </span>Many people don’t even know they have high
blood pressure or hypertension.<span> </span>The <a href="https://www.heart.org/en/health-topics/high-blood-pressure/high-blood-pressure-toolkit-resources?gad_source=1&gclid=Cj0KCQiAz8GuBhCxARIsAOpzk8zCsgvlJx-7jCMdCjTXipfyHjwnmRzeiAdzK8iVE09WSjUdyfaCmRwaArKvEALw_wcB">American
Heart Association</a> notes at first there are “no obvious symptoms to indicate
something is wrong, but HBP can lead to heart attack, stroke, and kidney
failure.”<span> </span></span></span></p><p style="text-align: center;"><span style="font-size: large;"><span style="font-family: Roboto;"><span></span></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnfmRMSOaWiZ7njANpNnSYsF6DiWYqCSKBbb_T1NlZyOPFo_iufjthmjyD1_lPCZwJGInfA_9V0-sxzs7TO8mvDzu9vKECS3RPZI2lc_yzyVceRWDNMZ-hnhNftjlcI6paFtPlFoY1KAjFVeaN_GBGpiq8S-K5NdrJLTM_oa6PM-Gzntjt1Q-ne5vRlsIA/s1245/17649-blood-pressure.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1245" data-original-width="800" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnfmRMSOaWiZ7njANpNnSYsF6DiWYqCSKBbb_T1NlZyOPFo_iufjthmjyD1_lPCZwJGInfA_9V0-sxzs7TO8mvDzu9vKECS3RPZI2lc_yzyVceRWDNMZ-hnhNftjlcI6paFtPlFoY1KAjFVeaN_GBGpiq8S-K5NdrJLTM_oa6PM-Gzntjt1Q-ne5vRlsIA/w413-h640/17649-blood-pressure.jpg" width="413" /></a></span></div><p></p><div>
<p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;">A relative
was asking what they could do diet wise to help lower their blood
pressure.<span> </span>We had already discussed the
DASH diet (Dietary Approaches to Stop Hypertension).<span> </span>(See:<span> </span><a href="https://ktknutrition.blogspot.com/2024/01/best-diets-for-healthy-eating-2024.html">Best
Diets for Healthy Eating in 2024</a> .) and physical activity.<span> </span>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?<span> </span>The Cleveland Clinic talked to <a href="https://my.clevelandclinic.org/staff/23685-luke-laffin?_gl=1*y9txl*_ga*MTY0MTE2NjgyNy4xNzA3NTg1Mjcy*_ga_HWJ092SPKP*MTcwODE5MDkzNy41LjEuMTcwODE5MTEwNS4wLjAuMA..">cardiologist</a>,
Luke Laffin, MD, about healthy beverages that might help lower blood
pressure.<span> </span></span></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b><u><span style="font-family: Roboto;">What
drinks might help lower blood pressure?</span></u></b></span></p>
<p class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span style="font-size: large;"><span style="font-family: Roboto;"><span>1.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><b><span style="font-family: Roboto;">Beet juice:</span></b><span style="font-family: Roboto;"><span>
</span>Not a very popular drink and beets aren’t a popular food in very many
people’s diets.<span> </span>But the nitrates in
beets can help open up blood vessels which can lead to lowering blood
pressure.<span> </span>But the cardiologist <a href="https://health.clevelandclinic.org/drinks-to-lower-blood-pressure">cautions</a>
it may help but just a little.<span> </span>The
relative did buy some beet juice and has been drinking about 4 ounces a
day.<span> </span>But it is challenging for him to
get it down.<span> </span>He did try it with
breakfast but beet juice didn’t mix well with the yogurt he eats for
breakfast.<span> </span>Now he drinks it for lunch
but is very interested in other drinks to try.</span></span></p>
<p class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span style="font-size: large;"><span style="font-family: Roboto;"><span>2.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><b><span style="font-family: Roboto;">Juices that are high in potassium.</span></b><span style="font-family: Roboto;"><span>
</span>Most people know that for high blood pressure one should cut back on sodium
but many don’t know they should increase potassium foods in their diet.<span> </span>Why?<span>
</span>Potassium helps your kidneys get rid of sodium and helps your blood flow
better throughout your body.<span> </span>Dr. Laffin
says, “Adding potassium to your diet tends to decrease blood pressure.”<span> </span>And more than a little bit.<span> </span>Getting the recommended amount of potassium
per day can help lower one’s BP by about 4-5 mmHg.<span> </span></span></span></p>
<p class="MsoNormal" style="margin-left: .5in;"><span style="font-size: large;"><b><span style="font-family: Roboto;">What juices are high in potassium?</span></b></span></p></div><ul style="text-align: left;"><li><span style="font-size: large;"><span style="font-family: Roboto;">Prune juice:<span> </span>This
used to be a popular juice but rarely served anymore at restaurants or in people’s
homes.</span></span></li><li>
<span style="font-size: large;"><span style="font-family: Roboto;">Carrot juice</span></span></li><li>
<span style="font-size: large;"><span style="font-family: Roboto;">Pomegrante juice</span></span></li><li>
<span style="font-size: large;"><span style="font-family: Roboto;">Orange juice – but be sure it is REAL orange juice and not juice
drinks like Sunny D.<span> </span>(See: <a href="https://ktknutrition.blogspot.com/2021/09/are-you-drinking-real-juice-or-fake.html">Are
you drinking real juice or fake juice?</a>)<span>
</span></span></span></li></ul><div>
<p class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span style="font-size: large;"><span style="font-family: Roboto;"><span>3.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><b><span style="font-family: Roboto;">Skim milk (fat-free milk)</span></b><span style="font-family: Roboto;">.<span>
</span>The DASH diet includes low-fat dairy products such as skim milk.<span> </span>Why would <a href="https://pubmed.ncbi.nlm.nih.gov/29927842/">milk</a> help lower blood
pressure?<span> </span>Because cow’s milk provides
potassium, calcium, vitamin D, and phosphorus which are good for blood pressure.<span> </span></span></span></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span style="font-size: large;"><span style="font-family: Roboto;"><span>4.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><b><span style="font-family: Roboto;">Tea</span></b><span style="font-family: Roboto;">:<span>
</span>I love to drink tea especially in the winter.<span> </span>Are there teas that can help lower blood
pressure?<span> </span>There are teas that not only help
“keep your blood vessels open and flexible”, they can also help reduce
inflammation.<span> </span></span><br /></span></p></div><div style="text-align: left;"><ul style="text-align: left;"><li><span style="font-size: large;"><b><span style="font-family: Roboto;">Hibiscus <a href="https://health.clevelandclinic.org/benefits-of-hibiscus/">Tea</a></span></b><span style="font-family: Roboto;">;<span>
</span>This tea has many health benefits including adding antioxidants to your
day and being anti-inflammatory.<span> </span>Hibiscus
tea has been found to lower blood pressure but “only slightly”.<span> </span>A research <a href="https://jn.nutrition.org/article/S0022-3166(22)06963-2/fulltext">study</a>
on hibiscus tea found 3 servings a day did reduce blood pressure in study
participants with pre- and mild hypertension.<span>
</span></span></span></li><li>
<span style="font-size: large;"><span style="font-family: Roboto;"><span><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><b><span style="font-family: Roboto;">Chamomile tea</span></b><span style="font-family: Roboto;">:<span>
</span>I like this tea at night as it is supposed to help with <a href="https://www.livestrong.com/article/464240-chamomile-tea-and-blood-pressure/">relaxation</a>
and sleep.<span> </span>Note:<span> </span><a href="https://www.medicalnewstoday.com/articles/320031#risks">Medical News Today</a>
stated pregnant women, and those with severe allergies, infants, young children
should avoid chamomile tea.<span> </span>There may
also be drug interactions so checking with one’s health care provider would be
good.<span> </span></span></span></li></ul><div style="text-align: center;"><span style="font-size: large;"><span style="font-family: Roboto;"><span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUiY7A47MUhJS9AJWeqqURKYH83qg7daVWyzZH6Y7iRjuj8YFGoYMwIrsXamwk7H6T2g1DdSRmyx1uhKVJWXI1mDS6s71D8-6bdL9I5ULkdwFhKOVxuMR-6wxQNDvrsrOhrzJocLWFp09Mw8GkDA1OK_BsgC9Qh1jZPQ84XsuFyxc57Sn7WObNE4urmVkb/s2400/beet%20juice.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2400" data-original-width="2400" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUiY7A47MUhJS9AJWeqqURKYH83qg7daVWyzZH6Y7iRjuj8YFGoYMwIrsXamwk7H6T2g1DdSRmyx1uhKVJWXI1mDS6s71D8-6bdL9I5ULkdwFhKOVxuMR-6wxQNDvrsrOhrzJocLWFp09Mw8GkDA1OK_BsgC9Qh1jZPQ84XsuFyxc57Sn7WObNE4urmVkb/s320/beet%20juice.jpg" width="320" /></a></div></span></span></span></div></div><div>
<p class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">What
drinks can raise your blood pressure?</span></b></span></p></div><div style="text-align: left;"><ul style="text-align: left;"><li><span style="font-size: large;"><b><span style="font-family: Roboto;">Drinks with caffeine</span></b><span style="font-family: Roboto;"> such as coffee but some sodas and
other drinks have caffeine.<span> </span>The color of
the drink may not reveal it contains caffeine.<span>
</span>For example, a person in our gym was surprised to learn the <a href="https://meadowridgecoffee.com/a/blog/how-much-caffeine-does-a-can-of-mountain-dew-have#:~:text=Mountain%20Dew%20contains%2054%20mg,short%2Dterm%20boost%20of%20energy.">Mountain
Dew</a> has caffeine.<span> </span></span></span></li><li><span style="font-size: large;"><b><span style="font-family: Roboto;">Energy drinks.</span></b><span style="font-family: Roboto;"><span>
</span>These can have fairly high levels of caffeine as well as lots of added
sugar.<span> </span></span></span></li><li><span style="font-size: large;"><b><span style="font-family: Roboto;"><a href="https://health.clevelandclinic.org/drinks-to-lower-blood-pressure">Alcohol</a></span></b><span style="font-family: Roboto;">.<span>
</span>“<a href="https://pubmed.ncbi.nlm.nih.gov/16877950/">Research</a> shows
that people who drink a lot of alcohol but then stop drinking can see a rapid
decrease in BP”. <span> </span></span></span></li></ul></div>
<p class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;"><span> </span>Cleveland Clinic <a href="https://health.clevelandclinic.org/drinks-to-lower-blood-pressure">recommends</a>
other ways to lower BP including:</span></b></span></p>
<ul style="text-align: left;"><li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;">Cut back
on sodium</span></span></li><li>
<span style="font-size: large;"><span style="font-family: Roboto;">Diet
changes (such as the DASH diet)</span></span></li><li>
<span style="font-size: large;"><span style="font-family: Roboto;">Exercise</span></span></li><li>
<span style="font-size: large;"><span style="font-family: Roboto;">Enough
sleep</span></span></li><li>
<span style="font-size: large;"><span style="font-family: Roboto;">Lower
stress </span></span></li></ul>
<p class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">Conclusion</span></b><span style="font-family: Roboto;">:<span>
</span>What are some changes you can make in your diet and exercise plan to
help lower blood pressure?<span> </span>Find some changes
that work for you and one’s you can stick to.<span>
</span>My relative struggles to get down that glass of beet juice every day.<span> </span>Probably not going to stick with it much
longer.<span> </span>But as noted in this blog, there
are other drinks to try.<span> </span>A reliable
source to learn more about blood pressure is the American Heart Association.<span> </span>See their <a href="https://www.heart.org/en/health-topics/high-blood-pressure/high-blood-pressure-toolkit-resources?gad_source=1&gclid=Cj0KCQiAz8GuBhCxARIsAOpzk8zCsgvlJx-7jCMdCjTXipfyHjwnmRzeiAdzK8iVE09WSjUdyfaCmRwaArKvEALw_wcB">Blood
Pressure Toolkit</a>.<span> </span></span></span></p><p class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><span style="font-family: Roboto;"><span></span></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2QNzlph93LnN-mlu_YZh5ieaDLI6QMy7IuM2qK9krSbpJt1RwWbcKv26oCaOtDaevYS0amyVMW9hark4cGaS8QrsGvJ-uqepMYxDylfcTUVEOo9pk-EIMGL05ykh0uli48UQenZsfpGcX51cL0Yo2Gz4bg-llnFrAiegtJebT6fWV9x_7xvcM0zrDSySF/s700/tips_blood-pressure-en.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="700" data-original-width="700" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2QNzlph93LnN-mlu_YZh5ieaDLI6QMy7IuM2qK9krSbpJt1RwWbcKv26oCaOtDaevYS0amyVMW9hark4cGaS8QrsGvJ-uqepMYxDylfcTUVEOo9pk-EIMGL05ykh0uli48UQenZsfpGcX51cL0Yo2Gz4bg-llnFrAiegtJebT6fWV9x_7xvcM0zrDSySF/w400-h400/tips_blood-pressure-en.png" width="400" /></a></span></div><p></p>
<span style="font-size: large;"><b><span style="font-family: Roboto;">Sources:<span> </span></span></b><span style="font-family: Roboto;"><a href="https://healthpolicy.usc.edu/evidence-base/many-americans-wrongly-assume-they-understand-what-normal-blood-pressure-is-and-that-false-confidence-can-be-deadly/#:~:text=Posted%20in&text=Stunning%20as%20it%20may%20sound,from%20the%20American%20Heart%20Association.">University
of Southern California</a> , <a href="https://www.heart.org/en/health-topics/high-blood-pressure/high-blood-pressure-toolkit-resources?gad_source=1&gclid=Cj0KCQiAz8GuBhCxARIsAOpzk8zCsgvlJx-7jCMdCjTXipfyHjwnmRzeiAdzK8iVE09WSjUdyfaCmRwaArKvEALw_wcB">American
Heart Association</a> , <a href="https://ktknutrition.blogspot.com/2024/01/best-diets-for-healthy-eating-2024.html">Best
Diets for Healthy Eating in 2024</a> , <a href="https://my.clevelandclinic.org/staff/23685-luke-laffin?_gl=1*y9txl*_ga*MTY0MTE2NjgyNy4xNzA3NTg1Mjcy*_ga_HWJ092SPKP*MTcwODE5MDkzNy41LjEuMTcwODE5MTEwNS4wLjAuMA..">cardiologist</a>
, <a href="https://health.clevelandclinic.org/drinks-to-lower-blood-pressure">cautions</a>
, <a href="https://ktknutrition.blogspot.com/2021/09/are-you-drinking-real-juice-or-fake.html">Are
you drinking real juice or fake juice?</a> , <a href="https://pubmed.ncbi.nlm.nih.gov/29927842/">milk</a> , <b><a href="https://health.clevelandclinic.org/benefits-of-hibiscus/">Tea</a> , </b><a href="https://jn.nutrition.org/article/S0022-3166(22)06963-2/fulltext">study</a>
, <a href="https://www.livestrong.com/article/464240-chamomile-tea-and-blood-pressure/">relaxation</a>.
<span> </span><a href="https://www.medicalnewstoday.com/articles/320031#risks">Medical News Today</a>
, <a href="https://meadowridgecoffee.com/a/blog/how-much-caffeine-does-a-can-of-mountain-dew-have#:~:text=Mountain%20Dew%20contains%2054%20mg,short%2Dterm%20boost%20of%20energy.">Mountain
Dew</a> , <b><a href="https://health.clevelandclinic.org/drinks-to-lower-blood-pressure">Alcohol</a>
, </b><a href="https://pubmed.ncbi.nlm.nih.gov/16877950/">Research</a> , <b><a href="https://health.clevelandclinic.org/drinks-to-lower-blood-pressure">recommends</a>
, </b><a href="https://www.heart.org/en/health-topics/high-blood-pressure/high-blood-pressure-toolkit-resources?gad_source=1&gclid=Cj0KCQiAz8GuBhCxARIsAOpzk8zCsgvlJx-7jCMdCjTXipfyHjwnmRzeiAdzK8iVE09WSjUdyfaCmRwaArKvEALw_wcB">Blood
Pressure Toolkit</a> <b><span> </span>Image
Sources:<span> </span><span> </span></b><a href="https://www.google.com/search?q=beet+juice&sca_esv=9e981a18954981ed&hl=en&tbm=isch&source=hp&biw=1018&bih=943&ei=jRfRZfH-FrugiLMPj6KQmAU&iflsig=ANes7DEAAAAAZdElnWpFJzC9t5JpHv7qLRypS8t2tDUq&ved=0ahUKEwix-YPtm7OEAxU7EGIAHQ8RBFMQ4dUDCA8&uact=5&oq=beet+juice&gs_lp=EgNpbWciCmJlZXQganVpY2UyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAESKwSUABY1xBwAHgAkAEAmAE2oAHPA6oBAjEwuAEDyAEA-AEBigILZ3dzLXdpei1pbWfCAggQABiABBixAw&sclient=img#imgrc=53SjUL4n9sMNwM">Beet
juice<span> </span></a>, <a href="https://www.google.com/search?q=blood+pressure&sca_esv=9e981a18954981ed&hl=en&tbm=isch&source=hp&biw=1018&bih=943&ei=ZBbRZY2lMsjj5NoPkp2wuAQ&iflsig=ANes7DEAAAAAZdEkdOVRuCdX-KZ5tEJO1qkTOclD39jW&ved=0ahUKEwiN58_fmrOEAxXIMVkFHZIODEcQ4dUDCA8&uact=5&oq=blood+pressure&gs_lp=EgNpbWciDmJsb29kIHByZXNzdXJlMggQABiABBixAzIIEAAYgAQYsQMyBRAAGIAEMggQABiABBixAzIFEAAYgAQyBRAAGIAEMggQABiABBixAzIFEAAYgAQyBRAAGIAEMgUQABiABEiQLFCNB1j3JXACeACQAQCYATygAbcFqgECMTW4AQPIAQD4AQGKAgtnd3Mtd2l6LWltZ6gCAA&sclient=img#imgrc=GNuDGjF5zD9nhM">Blood
pressure chart</a> , <a href="https://www.google.com/search?q=ways+to+lower+blood+pressure&sca_esv=9e981a18954981ed&hl=en&tbm=isch&source=hp&biw=1920&bih=945&ei=QRjRZfOdLYms5NoPytiBkAU&iflsig=ANes7DEAAAAAZdEmUf2xUU3_I7XQHe_4FfSg_6wB_QxC&ved=0ahUKEwizwoTDnLOEAxUJFlkFHUpsAFIQ4dUDCA8&uact=5&oq=ways+to+lower+blood+pressure&gs_lp=EgNpbWciHHdheXMgdG8gbG93ZXIgYmxvb2QgcHJlc3N1cmUyBRAAGIAEMgUQABiABDIGEAAYBRgeMgYQABgFGB4yBhAAGAUYHjIGEAAYCBgeMgYQABgIGB4yBxAAGIAEGBgyBxAAGIAEGBgyBxAAGIAEGBhInzpQ1AZYoDVwAngAkAEAmAF2oAHEC6oBBDI4LjG4AQPIAQD4AQGKAgtnd3Mtd2l6LWltZ6gCAMICCBAAGIAEGLEDwgILEAAYgAQYsQMYgwHCAgkQABiABBgYGAo&sclient=img#imgrc=mfH3K-DjD2KAWM&imgdii=Rsibo-fpUV1q3M">Tips
on Blood Pressure</a></span></span>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com0tag:blogger.com,1999:blog-1637707427591443056.post-20553594785130530562024-02-11T13:27:00.002-05:002024-02-11T13:39:14.595-05:00What are the health benefits of collagen?<div><p><span style="font-size: large;"><span style="font-family: Roboto;">Collagen seems
to be very popular right now.<span> </span>Turn on
the TV and you are bound to see some ad for a collagen supplement.<span> </span>But do you need a supplement or can you get
collagen from food?<span> </span>Why do you need
collagen?<span> </span>Are there nutrients that promote
the formation of collagen?<span> </span>The March
2024 edition of Environmental Nutrition has a great article, “Health Benefits
of Supplemental Collagen” by Registered Dietitian, Caroline Thomason.<span> </span>Other helpful articles include <a href="https://www.webmd.com/diet/collagen-health-benefits">Health Benefits of
Collagen</a>,<span> </span>WebMD. </span></span></p></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFpP_DsU1RiuDzZxS4AzG62g40yoglOAzzIfBCbVr64bG5DmemIw3ovQYUvzO3Yxbrr_fJwHvT9k7AQoIR9gKV-6vURGK9UXjlV5CShW0FjyU1EeMiAl8RGTLUemc2YQhYbJ-B704NIaRK1uCBkUVEF9ApCokjLq6cTDXijb3SDexep_dX8DEsPZGBfd_Y/s1100/The-Health-Benefits-of-All-Five-Types-of-Collagen_FI.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="440" data-original-width="1100" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFpP_DsU1RiuDzZxS4AzG62g40yoglOAzzIfBCbVr64bG5DmemIw3ovQYUvzO3Yxbrr_fJwHvT9k7AQoIR9gKV-6vURGK9UXjlV5CShW0FjyU1EeMiAl8RGTLUemc2YQhYbJ-B704NIaRK1uCBkUVEF9ApCokjLq6cTDXijb3SDexep_dX8DEsPZGBfd_Y/w640-h256/The-Health-Benefits-of-All-Five-Types-of-Collagen_FI.webp" width="640" /></a></div><div style="text-align: center;"></div><div><p style="text-align: center;"><span style="font-size: large;"><span style="font-family: Roboto;"> </span></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b><u><span style="font-family: Roboto;">What
is <a href="https://my.clevelandclinic.org/health/articles/23089-collagen">collagen</a>
and why do we need it?<span> </span></span></u></b></span></p>
<p class="MsoNormal"><span style="font-size: large;"><span style="color: #111111; font-family: Roboto;">Collagen
is a protein that plays a vital role in the health of your skin, bones, joints,
and other body parts. </span><span style="font-family: Roboto;">Collagen
protein makes up about “30% of your body’s protein”.<span> </span>Collagen has several important functions
including:</span></span></p></div><ul style="text-align: left;"><li><span style="font-size: large;"><span style="font-family: Roboto;">Improving
skin elasticity and hydration</span></span></li><li><span style="font-size: large;"><span style="font-family: Roboto;">Boosting
muscle mass</span></span></li><li><span style="font-size: large;"><span style="font-family: Roboto;">Strengthening
hair and nails</span></span></li><li><span style="font-size: large;"><span style="font-family: Roboto;">Building
block of skin, muscles, and your bones, also tendons and ligaments</span></span></li><li><span style="font-size: large;"><span style="font-family: Roboto;">Collagen
is needed for healthy joints </span></span></li></ul><div>
<p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;"><a href="https://www.uclahealth.org/news/should-you-take-collagen-supplements#:~:text=It%20helps%20us%20form%20connective,support%20our%20body's%20collagen%20production.">UCLA
Health</a> notes, <i>If our body doesn’t make enough collagen, these body parts
lose the elasticity and strength they need to function.</i><span> </span>Unfortunately, with age collagen levels
decrease and slows down about 1% per year starting in early adulthood.<span> </span>After age 60, everyone experiences a reduction
in collage production.<span> </span></span></span></p><p class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><span style="font-family: Roboto;"><span></span></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><span style="font-family: Roboto;"><span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbS9y89Xm-iV9f2PYLCAHxjRZtBezO3K0o_KdyBWhBWOBYu2GLdaVzmVZ26fvd9bgV6dmrLJ-SqUOSRh0YdKq6clvCjCr70IKmgRhszBN0CxPS_T5J0OX8oNtZC6GgsPpOWbihPFY0bHbWF7yUplbHWTRIOppgYRI1CU8LeHUa4pRAw-4IbKCOa_qpV79Q/s480/benefits%20of%20collage%20INFO_-_Insta_-_Collagen_Benefits_480x480.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbS9y89Xm-iV9f2PYLCAHxjRZtBezO3K0o_KdyBWhBWOBYu2GLdaVzmVZ26fvd9bgV6dmrLJ-SqUOSRh0YdKq6clvCjCr70IKmgRhszBN0CxPS_T5J0OX8oNtZC6GgsPpOWbihPFY0bHbWF7yUplbHWTRIOppgYRI1CU8LeHUa4pRAw-4IbKCOa_qpV79Q/w400-h400/benefits%20of%20collage%20INFO_-_Insta_-_Collagen_Benefits_480x480.webp" width="400" /></a></span></span></span></div><span style="font-size: large;"></span><p></p><p></p>
<p class="MsoNormal"><span style="font-size: large;"><b><u><span style="font-family: Roboto;">Can
we get collagen from food?</span></u></b></span></p>
<p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;">Yes.<span> </span>Many <a href="https://www.uclahealth.org/news/should-you-take-collagen-supplements#:~:text=It%20helps%20us%20form%20connective,support%20our%20body's%20collagen%20production.">foods</a>
provide collagen and <i>eating foods high in collagen is a natural way to boost
collagen intake.</i> </span></span></p>
</div><div style="text-align: left;"><ul style="text-align: left;"><li><span style="font-size: large;"><span><span> </span></span><span style="font-family: Roboto;">Beef
– especially brisket and pot roast</span></span></li><li><span style="font-size: large;"> <span style="font-family: Roboto;">Bone
Broth made from chicken, beef, or fish</span></span></li><li><span style="font-size: large;"> <span style="font-family: Roboto;">Chicken
or turkey with the skin</span></span></li><li><span style="font-size: large;"> <span style="font-family: Roboto;">Fish
and shellfish, most of the collagen is in the bones and scales </span></span></li></ul></div><div>
<p class="MsoNormal"><span style="font-size: large;"><b><u><span style="font-family: Roboto;">What
nutrients are important for collagen production?</span></u></b></span></p>
<p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;">To help your
body produce collagen you need copper, protein (see:<span> </span><a href="https://ktknutrition.blogspot.com/2023/06/which-protein-foods-may-slow-aging.html">Which
protein foods may slow aging?</a>) , vitamin C (see:<span> </span><a href="https://ktknutrition.blogspot.com/2023/04/how-does-vitamin-c-keep-you-healthy.html">How
does vitamin C keep you healthy </a>) and zinc.<span>
</span>Easy to get <a href="https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/">zinc</a> as “The
richest sources of zinc include meat, fish, and seafood.<span> </span>Oysters contain more zinc per serving than
any other food but beef contributes 20%” of our zinc intake because Americans
like their beef.<span> </span>“Eggs and dairy also
contain zinc”.<span> </span>Note, dairy means from a
cow.<span> </span>The zinc from <a href="https://www.medicalnewstoday.com/articles/318612#benefits">almond milk</a>
would not be as well absorbed as that from cow’s milk.<span> </span>Food sources of <a href="https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/">copper</a> “include
shellfish, seeds and nuts, organ meats, wheat-bran cereals, whole-grains, and
chocolate. </span></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b><u><span style="font-family: Roboto;">What
about collagen supplements?<span> </span></span></u></b></span></p>
<p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;">The article
in Environmental Nutrition noted above highlighted these <b>Collagen Health
Benefits</b>:</span></span></p>
<ul style="text-align: left;"><li class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">Joint
Health</span></b><span style="font-family: Roboto;">:<span> </span>A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4970562/">2016 study</a> researched
people with knee osteoarthritis who took collagen supplements for 3
months.<span> </span>Study participants reported less
walking pain, and better physical function.<span>
</span>A study in <a href="https://www.mdpi.com/2072-6643/15/6/1332">Nutrients</a>
found that hydrolyzed collagen was beneficial in reaching joint tissue to help
reduce inflammation. </span></span></li><li>
<span style="font-size: large;"><b><span style="font-family: Roboto;">Skin:</span></b><span style="font-family: Roboto;"><span>
</span>Who doesn’t want youthful looking skin?<span>
</span>Registered Dietitian, Alyssa Pacheco says, “Collagen can increase
elastin, an abundant protein in the body that contributes to the skin’s elasticity.<span> </span>Impressively, research has shown that it can
significantly decrease eye wrinkles within eight weeks”.<span> </span>(Environmental Nutrition, March 2024).<span> </span>A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8824545/">study</a> found
that, “Both oral and topical collagen can contribute to reducing or delaying
skin aging”. </span></span></li><li>
<span style="font-size: large;"><b><span style="font-family: Roboto;">Bones: <span> </span></span></b><span style="font-family: Roboto;">Can collagen promote stronger bones?<span> </span>A <a href="https://www.medicalnewstoday.com/articles/collagen-for-osteoporosis#how-it-works">2018
study</a> looked at taking collagen daily for 12 months on bone density.<span> </span>They found that collagen supplementation led
to less bone loss “and in increase in bone formation”.<span> </span></span></span></li><li>
<span style="font-size: large;"><b><span style="font-family: Roboto;">Muscle
Mass:<span> </span></span></b><span style="font-family: Roboto;">Loss of muscle mass is associated with aging and is
termed <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/#:~:text=One%20of%20the%20most%20striking,60%20%5B4%2C5%5D.">sarcopenia</a>.<span> </span>“Muscle mass decreases approximately 3-8% per
decade after the age of 30 [yes 30], and this rate of decline is even higher
after the age of 60.”<span> </span>One way to
counteract this muscle loss is resistance training.<span> </span>Some research has found resistance training
combined with collagen supplementation can also counteract muscle loss. But
collagen is not a complete protein and thus should not replace higher quality
protein sources like animal protein.<span>
</span>(See:<span> </span><a href="https://ktknutrition.blogspot.com/2022/09/eat-well-to-play-well-protein-1.html">How
can you add some high-quality protein foods to your day?</a> ) <span> </span></span></span></li></ul>
<p class="MsoNormal"><span style="font-size: large;"><b><u><span style="font-family: Roboto;">What
are some precautions?</span></u></b></span></p>
<ul style="text-align: left;"><li class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">Kidney
disease</span></b><span style="font-family: Roboto;">:<span> </span>People with chronic kidney disease should
avoid excessive protein consumption, including collagen. </span></span></li><li>
<span style="font-size: large;"><b><span style="font-family: Roboto;">Allergies:
<span> </span></span></b><span style="font-family: Roboto;">People with fish, shellfish or egg allergies should avoid
collagen.</span></span></li><li>
<span style="font-size: large;"><b><span style="font-family: Roboto;">GI
affects</span></b><span style="font-family: Roboto;">:<span> </span>Some people can experience GI side effects,
especially if taking high doses of collagen. </span></span></li><li>
<span style="font-size: large;"><b><span style="font-family: Roboto;">Pregnant
or Breastfeeding:</span></b><span style="font-family: Roboto;"><span> </span><a href="https://www.webmd.com/diet/collagen-health-benefits">WebMD</a> cautions
against taking collagen supplements as there is not enough research about their
safety.</span></span></li><li>
<span style="font-size: large;"><b><span style="font-family: Roboto;">Interference
with prescribed medications/lab tests:</span></b><span style="font-family: Roboto;"><span> </span>Some supplements
contain high doses of vitamins, minerals or contain herbs. These may <a href="https://www.healthline.com/nutrition/collagen#side-effects-of-supplements">interfere</a>
with laboratory tests or “interact with commonly prescribed medications”.<span> </span></span></span></li></ul>
<p class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">Conclusion</span></b><span style="font-family: Roboto;">:<span>
</span>Talk to your health care provider before adding any supplements to your
day.<span> </span>If you wish to read more about
collagen, here are some articles from reliable sources:</span></span></p>
<ol style="text-align: left;"><li class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;"><a href="https://www.webmd.com/diet/collagen-health-benefits">Health Benefits of Collagen</a></span></span></li><li>
<span style="font-size: large;"><span style="font-family: Roboto;"><a href="https://my.clevelandclinic.org/health/articles/23089-collagen">Collagen </a></span></span></li><li>
<span style="font-size: large;"><span style="font-family: Roboto;"><a href="https://www.uclahealth.org/news/should-you-take-collagen-supplements#:~:text=It%20helps%20us%20form%20connective,support%20our%20body's%20collagen%20production.">Should
you take collagen supplements? </a></span></span></li><li>
<span style="font-size: large;"><span style="font-family: Roboto;"><a href="https://www.medicalnewstoday.com/articles/collagen-for-osteoporosis">Is
collagen helpful for osteoporosis? </a><span> </span></span></span></li></ol><div style="text-align: center;"><span style="font-size: large;"><span style="font-family: Roboto;"><span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAFyFlId6nvZvXjbWHxhhpy1nwdwGunrvFTVGuEOeprn057bUXIRBwOOtjWl08Fs_YEk-xbvUQ71kUiX1M5ZHSsz2NIwU9JPl41tXGujISzkLl9HI611k2WYM2SKIUIA0sCuw8t6-NbC2Xo9xYhKqPCB1Z5MV5EunYYRPlFwr4K1BbbrA89wrQCEgbs2XL/s1875/collagen%20(1)%2023809.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1875" data-original-width="1667" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAFyFlId6nvZvXjbWHxhhpy1nwdwGunrvFTVGuEOeprn057bUXIRBwOOtjWl08Fs_YEk-xbvUQ71kUiX1M5ZHSsz2NIwU9JPl41tXGujISzkLl9HI611k2WYM2SKIUIA0sCuw8t6-NbC2Xo9xYhKqPCB1Z5MV5EunYYRPlFwr4K1BbbrA89wrQCEgbs2XL/w570-h640/collagen%20(1)%2023809.jpg" width="570" /></a></div></span></span></span><br /></div></div><div>
<p class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">Sources:</span></b><span style="font-family: Roboto;"><span>
</span><span> </span>Environmental Nutrition, March
2024, <a href="https://www.webmd.com/diet/collagen-health-benefits">Health
Benefits of Collagen</a> , <b><u><a href="https://my.clevelandclinic.org/health/articles/23089-collagen">collagen</a>
, </u></b><a href="https://www.uclahealth.org/news/should-you-take-collagen-supplements#:~:text=It%20helps%20us%20form%20connective,support%20our%20body's%20collagen%20production.">UCLA
Health</a> , <a href="https://www.uclahealth.org/news/should-you-take-collagen-supplements#:~:text=It%20helps%20us%20form%20connective,support%20our%20body's%20collagen%20production.">foods</a>
, <a href="https://ktknutrition.blogspot.com/2023/06/which-protein-foods-may-slow-aging.html">Which
protein foods may slow aging?</a> , <a href="https://ktknutrition.blogspot.com/2023/04/how-does-vitamin-c-keep-you-healthy.html">How
does vitamin C keep you healthy </a><span> </span>, <a href="https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/">zinc</a> , <a href="https://www.medicalnewstoday.com/articles/318612#benefits">almond milk</a>
, <a href="https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/">copper</a>
, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4970562/">2016 study</a>
, <a href="https://www.mdpi.com/2072-6643/15/6/1332">Nutrients</a> , <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8824545/">study</a> , <a href="https://www.medicalnewstoday.com/articles/collagen-for-osteoporosis#how-it-works">2018
study</a> , <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/#:~:text=One%20of%20the%20most%20striking,60%20%5B4%2C5%5D.">sarcopenia</a>,
<span> </span><a href="https://ktknutrition.blogspot.com/2022/09/eat-well-to-play-well-protein-1.html">How
can you add some high-quality protein foods to your day?</a> , <a href="https://www.webmd.com/diet/collagen-health-benefits">WebMD</a> , <a href="https://www.healthline.com/nutrition/collagen#side-effects-of-supplements">interfere</a>
, <a href="https://www.webmd.com/diet/collagen-health-benefits">Health Benefits
of Collagen</a>, <a href="https://my.clevelandclinic.org/health/articles/23089-collagen">Collagen </a>,
<a href="https://www.uclahealth.org/news/should-you-take-collagen-supplements#:~:text=It%20helps%20us%20form%20connective,support%20our%20body's%20collagen%20production.">Should
you take collagen supplements? </a><span> </span>, <a href="https://www.medicalnewstoday.com/articles/collagen-for-osteoporosis">Is
collagen helpful for osteoporosis? </a><span> </span><b>Image
sources:</b><span> </span><a href="https://www.google.com/search?q=what+is+collagen&tbm=isch&ved=2ahUKEwiryvTy1aGEAxVNAWIAHapfA24Q2-cCegQIABAA&oq=what+is+collagen&gs_lp=EgNpbWciEHdoYXQgaXMgY29sbGFnZW4yChAAGIAEGIoFGEMyBRAAGIAEMgoQABiABBiKBRhDMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABEjKJ1DoBlilJXAAeACQAQKYAV6gAYUMqgECMzO4AQPIAQD4AQGKAgtnd3Mtd2l6LWltZ6gCAMICDRAAGIAEGIoFGEMYsQPCAggQABiABBixA4gGAQ&sclient=img&ei=f-THZeuOKc2CiLMPqr-N8AY&bih=943&biw=1018&hl=en#imgrc=ypNhnprP0ufiJM">Lifestyle
Habits that damage collagen</a>, <a href="https://lloydspharmacy.ie/blogs/vitamins-supplements/benefits-of-collagen">Benefits
of collagen </a><span> </span>, <a href="https://www.google.com/search?q=collagen+in+words&tbm=isch&ved=2ahUKEwj_9qLZ2KGEAxWNN1kFHVkpBEUQ2-cCegQIABAA&oq=collagen+in+words&gs_lp=EgNpbWciEWNvbGxhZ2VuIGluIHdvcmRzSN8SULcGWKIRcAB4AJABAJgBSqABvQSqAQIxMLgBA8gBAPgBAYoCC2d3cy13aXotaW1nwgINEAAYgAQYigUYQxixA8ICCBAAGIAEGLEDwgIFEAAYgATCAgoQABiABBiKBRhDwgIGEAAYBRgewgIGEAAYCBgewgIHEAAYgAQYGIgGAQ&sclient=img&ei=b-fHZb-DDY3v5NoP2dKQqAQ&bih=945&biw=1920&hl=en#imgrc=udCblXbpq4j-JM">Collagen</a></span></span></p></div>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com0tag:blogger.com,1999:blog-1637707427591443056.post-78522932085045286842024-02-04T12:48:00.000-05:002024-02-04T12:48:08.121-05:00How to eat for healthier hair?<p><span style="font-size: medium;">Who doesn’t want healthier hair?<span style="mso-spacerun: yes;"> </span>Almost everyday we are bombarded with commercials
advertising products for healthier hair, for growing more hair.<span style="mso-spacerun: yes;"> </span>My sister sent me some articles about foods
to promote <a href="https://cleanplates.com/nutrition/best-foods-for-hair-growth/">hair
growth</a> , <a href="https://www.realsimple.com/foods-that-help-hair-growth-7814262">strength</a>
and health.<span style="mso-spacerun: yes;"> </span>Look around you today as you
are out and about.<span style="mso-spacerun: yes;"> </span>How many people do
you see with shiny, thick, strong, healthy hair?<span style="mso-spacerun: yes;"> </span>What foods could people with dull, thin hair
add to their diet for healthier locks?</span></p><p style="text-align: center;"><span style="font-size: medium;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkxmzZACBZ6fJ8Ox00mYm2I0khusxJM_AKqdUNgfsgev3x4dFg9MK3gjqIuKsYj-gOROrfqfxDqN0xO9Ey-1DjaKdOZqIpATsuq1F3Y9u9OQuVpmiILGuiUT74BYwnC8FeJrL2dC0R0kjYhWii3PTw1q_EdiDqVxf42cGMVvQMghpA2KZuWO0nRnzxpAu_/s532/nutrients_for_healthy_hair_20191119125758749.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="316" data-original-width="532" height="238" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkxmzZACBZ6fJ8Ox00mYm2I0khusxJM_AKqdUNgfsgev3x4dFg9MK3gjqIuKsYj-gOROrfqfxDqN0xO9Ey-1DjaKdOZqIpATsuq1F3Y9u9OQuVpmiILGuiUT74BYwnC8FeJrL2dC0R0kjYhWii3PTw1q_EdiDqVxf42cGMVvQMghpA2KZuWO0nRnzxpAu_/w400-h238/nutrients_for_healthy_hair_20191119125758749.jpg" width="400" /></a></span></div><p></p><p><span style="font-size: medium;"><b><u>What are some nutrients that promote healthier hair?</u></b></span>
</p><p class="MsoNormal"><span style="font-size: medium;">Like any part of your body, your hair needs nutrients.<span style="mso-spacerun: yes;"> </span>“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,”<span style="mso-spacerun: yes;"> </span>says <a href="https://www.realsimple.com/foods-that-help-hair-growth-7814262">nutritionist</a>
Bianca Tamburello.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal"><span style="font-size: medium;"><b><u>What vitamins, minerals and antioxidants are important
for healthy hair and hair growth?</u></b></span></p>
<p class="MsoNormal"><span style="font-size: medium;">The Cleveland Clinic has an excellent article on <a href="https://health.clevelandclinic.org/the-best-vitamins-supplements-and-products-for-healthier-hair/">The
Best Vitamins and Supplements for Hair Growth</a>.<span style="mso-spacerun: yes;"> </span>The article highlights iron, biotin, vitamin
A and omega-3 fatty acids.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal"><span style="font-size: medium;"><a href="https://www.shape.com/healthy-eating/diet-tips/best-foods-for-hair-growth#:~:text=Omega%2D3s%20are%20a%20star,and%20almonds%20are%20no%20exception"><span style="text-decoration: none; text-underline: none;">Dietitian</span></a> Samantha
Cassetty and <a href="https://health.clevelandclinic.org/the-best-vitamins-supplements-and-products-for-healthier-hair/"><span style="text-decoration: none; text-underline: none;">others</span></a> note the following
nutrients are important for healthy hair and hair growth:</span></p><ul style="text-align: left;"><li><span style="font-size: medium;">Minerals:<span style="mso-spacerun: yes;">
</span>iron, zinc </span></li><li><span style="font-size: medium;">Vitamins:<span style="mso-spacerun: yes;">
</span>vitamins C and A, and biotin</span></li><li><span style="font-size: medium;">Omega-3 fatty acids </span></li></ul><div>
<p class="MsoNormal"><span style="font-size: medium;"><b>Minerals</b> <b><br /></b></span></p></div><ul style="text-align: left;"><li style="text-align: left;"><span style="font-size: medium;"><b>Iron</b></span></li></ul><div style="margin-left: 40px; text-align: left;"><span style="font-size: medium;">Iron is in your red blood cells and
iron helps carry oxygen to every cell in your body.<span style="mso-spacerun: yes;"> </span>It also is an important mineral for hair
growth.<span style="mso-spacerun: yes;"> </span>Cleveland Clinic <a href="https://health.clevelandclinic.org/im-low-in-iron-can-this-cause-me-to-lose-my-hair/">notes</a>,
“when it comes to our hair, iron plays a vital role”.<span style="mso-spacerun: yes;"> </span>A dermatologist, Melissa Piliang, MD states,
“Iron is really important for hair growth and hair health.<span style="mso-spacerun: yes;"> </span>When we see patients who are experiencing
hair loss, we often perform lab tests to screen for iron deficiency.<span style="mso-spacerun: yes;"> </span>It is not uncommon for us to find iron to be
low in women”.<span style="mso-spacerun: yes;"> </span>Meat, fish, and poultry
are great sources of iron.<span style="mso-spacerun: yes;"> </span>Some
vegetables provide iron such as beans, lentils, spinach, tomatoes, potatoes,
and peas.<span style="mso-spacerun: yes;"> </span>Some breakfast cereals are
fortified with iron.<span style="mso-spacerun: yes;"> </span>Some people think
milk supplies iron.<span style="mso-spacerun: yes;"> </span>But read the label.<span style="mso-spacerun: yes;"> </span>Milk is great for calcium, vitamin D,
potassium but not for iron. </span></div><ul style="text-align: left;"><li style="text-align: left;"><span style="font-size: medium;"><b>Zinc</b> </span></li></ul><div style="margin-left: 40px; text-align: left;"><span style="font-size: medium;">This mineral is known for its immune-boosting
benefits but it is also important for your skin and hair.<span style="mso-spacerun: yes;"> </span>An article in <a href="https://link.springer.com/article/10.1007/s13555-018-0278-6">Dermatology</a>
noted people with zinc deficiency can have alopecia or hair loss.<span style="mso-spacerun: yes;"> </span>It is easy to add more <a href="https://www.webmd.com/diet/foods-high-in-zinc">zinc</a> to your day.<span style="mso-spacerun: yes;"> </span>Meats and seafood provide zinc as do plant
foods like beans, nuts, and seeds.<span style="mso-spacerun: yes;"> </span>Cow’s
milk and yogurt made from cow’s milk are also <a href="https://www.everydayhealth.com/pictures/best-food-sources-zinc/#:~:text=Milk%20and%20Dairy%20Foods%20Help%20You%20Meet%20Your%20Calcium%20and%20Zinc%20Goals&text=In%20addition%20to%20being%20rich,offering%20some%20of%20the%20mineral.">sources</a>
of zinc.<span style="mso-spacerun: yes;"> </span></span></div><div>
<p class="MsoNormal"><span style="font-size: medium;"><b>Vitamins</b></span></p>
</div><div style="text-align: left;"><ul style="text-align: left;"><li><span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;"><b>Vitamin C</b></span></li></ul></div><div>
<p class="MsoNormal" style="margin-left: 0.5in;"><span style="font-size: medium;">When people hear “vitamin C” they
think of colds.<span style="mso-spacerun: yes;"> </span>Vitamin C is an
antioxidant vitamin that helps protect the cells in your body including your
hair follicles.<span style="mso-spacerun: yes;"> </span>And vitamin C is an
important vitamin in collagen syntheses.<span style="mso-spacerun: yes;">
</span>Both are linked to stronger hair.<span style="mso-spacerun: yes;">
</span><a href="https://www.mydcsi.com/2021/03/09/vitamin-c-benefits/#:~:text=Vitamin%20C%20Benefits%20for%20Hair&text=Vitamin%20C%20benefits%20for%20your,dry%20hair%20and%20split%20ends.">Dermatologists</a>
in Florida note: “Vitamin C promotes hair health, reduces hair loss, and
improves hair growth.”<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal" style="margin-left: 0.5in;"><span style="font-size: medium;">Older readers may remember “juice
glasses”.<span style="mso-spacerun: yes;"> </span>Every house had them and
almost everyone drank some juice every morning.<span style="mso-spacerun: yes;">
</span>I still do.<span style="mso-spacerun: yes;"> </span>I want to be sure to
get my vitamin C and I enjoy a small glass of real orange juice or grapefruit
juice every morning.<span style="mso-spacerun: yes;"> </span>But be sure it is
“real” juice and not a juice drink or fruit punch.<span style="mso-spacerun: yes;"> </span>(See:<span style="mso-spacerun: yes;"> </span><a href="https://ktknutrition.blogspot.com/2021/09/are-you-drinking-real-juice-or-fake.html">Are
you drinking real juice or fake juice?</a> ) <span style="mso-spacerun: yes;"> </span>How are you getting your vitamin C every
day?<span style="mso-spacerun: yes;"> </span>Why every day?<span style="mso-spacerun: yes;"> </span>Because your body does not store vitamin C so
getting some vitamin C in your diet regularly is important.<span style="mso-spacerun: yes;"> </span>For ideas on how you can be sure you are
getting your “C”, read <a href="https://ktknutrition.blogspot.com/2021/10/are-you-getting-your-daily-vitamin-c.html">Are
you getting your daily vitamin C?</a><span style="mso-spacerun: yes;">
</span>Here are some suggestions:</span></p><div style="margin-left: 80px; text-align: left;"><ul style="text-align: left;"><li><span style="font-size: medium;">Citrus – oranges, grapefruit, tangerines – all
are great ways to add vitamin C to your day<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span></span></li><li><span style="font-size: medium;">Peppers – red bell and green peppers are loaded
with C. </span></li><li><span style="font-size: medium;">Broccoli
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span> </span></li><li><span style="font-size: medium;">Strawberries, cantaloupe, watermelon, honeydew</span></li><li><span style="font-size: medium;">Baked potato, cauliflower, Brussels sprouts,
cooked cabbage, cooked spinach </span></li></ul></div></div>
<p class="MsoNormal" style="margin-left: 0.5in;"><span style="font-size: medium;">I enjoy many foods rich in vitamin
C but I still have that daily glass of juice.<span style="mso-spacerun: yes;">
</span>You do not have to worry about getting too much vitamin C from food so
enjoy vitamin C rich foods every day.</span></p><p class="MsoNormal" style="margin-left: 0.5in; text-align: center;"><span style="font-size: medium;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNraxGCAn4i2KhoeZaLSFUBqiJ8BKjEC3t-0zlr1MiO7jPzD9KCjlrNmXDax3CzgPa_BKsOuDnrtHFjeYJf-_sgkm4UDYFoBfS-t5-F1kDxjINVLQ0x3lQYZJPlGli05F4lyjjrm07jZrZK9YEHWYvWaIHqcnFB9wA3vzWIcQOUCLXSNswh4GUXeHFrPK8/s1074/top-sources-vitaminc_vitaminc-sources%20(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1074" data-original-width="1006" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNraxGCAn4i2KhoeZaLSFUBqiJ8BKjEC3t-0zlr1MiO7jPzD9KCjlrNmXDax3CzgPa_BKsOuDnrtHFjeYJf-_sgkm4UDYFoBfS-t5-F1kDxjINVLQ0x3lQYZJPlGli05F4lyjjrm07jZrZK9YEHWYvWaIHqcnFB9wA3vzWIcQOUCLXSNswh4GUXeHFrPK8/w375-h400/top-sources-vitaminc_vitaminc-sources%20(1).jpg" width="375" /></a></span></div><p></p><div style="text-align: left;"><ul style="text-align: left;"><li><span style="font-size: medium;"><b>Vitamin A</b></span></li></ul></div><div>
<p class="MsoNormal" style="margin-left: 0.5in;"><span style="font-size: medium;">Why “A”?<span style="mso-spacerun: yes;"> </span>Because fast growing tissues like your hair
need vitamin A for cells to grow.<span style="mso-spacerun: yes;"> </span>So
easy to add some vitamin A to your day.<span style="mso-spacerun: yes;">
</span>Look for dark green and yellow fruits and vegetables like spinach, kale,
oranges, cantaloupe, carrots, and sweet potatoes.<span style="mso-spacerun: yes;"> </span>Real cow’s milk and eggs are also good
sources.<span style="mso-spacerun: yes;"> </span>I like to eat a few baby
carrots at lunch every day to add in some vitamin A.<span style="mso-spacerun: yes;"> </span>Note:<span style="mso-spacerun: yes;">
</span>bananas do not count for vitamin A as they provide only a little vitamin
A.<span style="mso-spacerun: yes;"> </span>My students often listed bananas as a
good source of vitamin A.<span style="mso-spacerun: yes;"> </span>But you do not
eat the peel (yellow), you eat the white banana.<span style="mso-spacerun: yes;"> </span>Bananas are great for many nutrients but not so
much for vitamin A.<span style="mso-spacerun: yes;"> </span><a href="https://www.webmd.com/beauty/ss/slideshow-foods-healthy-hair">Foods</a>
rich in vitamin A (and beta carotene which your body converts to vitamin A)
help protect your hair from dryness and dullness.<span style="mso-spacerun: yes;"> </span></span></p><div style="text-align: left;"><ul style="text-align: left;"><li><span style="font-size: medium;"><b>Biotin</b></span></li></ul></div></div>
<p class="MsoNormal" style="margin-left: 0.5in;"><span style="font-size: medium;"><a href="https://www.webmd.com/connect-to-care/hair-loss/does-biotin-really-prevent-hair-loss#:~:text=Biotin%2C%20also%20known%20as%20vitamin,the%20rate%20of%20follicle%20growth.">WebMD</a>
notes, “Increasing your intake of biotin may help make your hair stronger and
more resistant to falling out”.<span style="mso-spacerun: yes;"> </span>Biotin
is a B vitamin that is found in many foods.<span style="mso-spacerun: yes;">
</span>Since your body does not store biotin for long, it is important to
replenish it with the foods you eat.<span style="mso-spacerun: yes;"> </span><a href="https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/">Foods</a>
rich in biotin include:<span style="mso-spacerun: yes;"> </span>organ meats, meat,
eggs, fish, seeds, nuts, and some vegetables such as sweet potatoes, spinach,
and broccoli.<span style="mso-spacerun: yes;"> </span>Cow’s milk, cheese and
yogurt made from cow’s <a href="https://www.medicalnewstoday.com/articles/320222#biotin-rich-foods">milk</a>
“all contain biotin in varying amounts”.<span style="mso-spacerun: yes;">
</span>According to the National Institutes of Health, these foods “will help
fortify your hair follicle by boosting your keratin.”<span style="mso-spacerun: yes;"> </span>So, give your hair a boost and enjoy some
foods rich in biotin.</span></p>
<ul style="text-align: left;"><li class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo4; text-indent: -0.25in;"><span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"> <span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;"><b>Omega-3 fatty acids</b> - People may think
“fat is bad” but there are fats that are good for you.<span style="mso-spacerun: yes;"> </span>Cleveland Clinic <a href="https://health.clevelandclinic.org/the-best-vitamins-supplements-and-products-for-healthier-hair/">says</a>
omega 3 fatty acids are “critical to cell health and is thought to make your
scalp and hair healthier”.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>Foods rich in <a href="https://www.webmd.com/beauty/ss/slideshow-foods-healthy-hair">omega-3
fats</a> help protect your hair from damage and keep it shiny and full. How can
you add <a href="https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/">omega-3
fats</a> to your day?</span></li></ul>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l1 level2 lfo4; text-indent: -0.25in;"><span style="font-family: "Courier New"; font-size: medium; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: medium;">Fish and other seafood such as salmon, mackerel,
tuna, herring, and sardines</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l1 level2 lfo4; text-indent: -0.25in;"><span style="font-family: "Courier New"; font-size: medium; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: medium;">Nuts and seeds such as walnuts, flaxseed, chia
seeds.<span style="mso-spacerun: yes;"> </span>Nuts and seeds are rich in zinc,
selenium, and vitamin E which are vital for hair health and growth.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l1 level2 lfo4; text-indent: -0.25in;"><span style="font-family: "Courier New"; font-size: medium; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: medium;">Oils like flaxseed oil, canola oil, soybean
oil<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoListParagraphCxSpLast" style="margin-left: 1in; mso-add-space: auto; mso-list: l1 level2 lfo4; text-indent: -0.25in;"><span style="font-family: "Courier New"; font-size: medium; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: medium;">Fortified foods (certain brands of eggs, yogurt,
juices, and <a href="https://www.organicvalley.coop/products/milk/family-first/family-first-dha-omega-3-whole-milk-half-gallon/?gclid=Cj0KCQiA5fetBhC9ARIsAP1UMgFSsnEhWRCredkfx7gmR3VfqLaCCo5E5Pkl7Va6jSCb3m1S72HMIXAaAuWoEALw_wcB">milk</a>).<span style="mso-spacerun: yes;"> </span>Eggs are a great <a href="https://www.webmd.com/beauty/ss/slideshow-foods-healthy-hair">source</a>
of both protein and biotin, two nutrients that are important for hair growth
and strength.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal"><span style="font-size: medium;"><b>Want healthier hair?</b><span style="mso-spacerun: yes;">
</span>Then add some of the healthy foods noted above to your day.<span style="mso-spacerun: yes;"> </span>As I noted above, I start every day with a
small glass of real 100% juice. Not fake juice like those fruit drinks or a
fruit punch, but real juice that supplies me with all the vitamin C I need each
day.<span style="mso-spacerun: yes;"> </span>Real juice also supplies many
antioxidants that are also good for your health.<span style="mso-spacerun: yes;"> </span>If you prefer an orange or some other food
high in C, that is great.<span style="mso-spacerun: yes;"> </span>Just try to
eat a good source of C every day.<span style="mso-spacerun: yes;"> </span>I
eat some baby carrots for lunch (thanks to my sister’s recommendation) every
day.<span style="mso-spacerun: yes;"> </span>Hello vitamin A.<span style="mso-spacerun: yes;"> </span>Years ago, Dr. Oz recommended a handful of
nuts a day for good health.<span style="mso-spacerun: yes;"> </span>I started
this healthy habit years ago and did not even think about how this habit was
also contributing to healthier hair.<span style="mso-spacerun: yes;"> </span>To
get my probiotics, I try to eat some cow’s milk yogurt every day.<span style="mso-spacerun: yes;"> </span>This is another way I get some biotin in my
day.<span style="mso-spacerun: yes;"> </span>I don’t eat the plant-based yogurts
or drink the plant-based milks.<span style="mso-spacerun: yes;"> </span>I am not
sure if these even provide any biotin.<span style="mso-spacerun: yes;"> </span>I
prefer real food to fake food and thus I drink real cow’s milk and eat yogurt
made from cow’s milk.<span style="mso-spacerun: yes;"> </span>Then I know I am
getting all the nutrients naturally present in dairy foods and not just the
nutrients a plant-based milk company decides to add to their product.<span style="mso-spacerun: yes;"> </span>Which of the above nutrients and foods can
you add to your day for healthier hair?</span></p><p class="MsoNormal" style="text-align: center;"><span style="font-size: medium;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGsOPpCjFKqnSiQBNhjBQtpdOL3ZvT9OtqUogcQH4PICHdaYdad1JyukgLYrFDSF07WCk7vEz6pkEEzq5uWEHWWta7e0VE8h-h4pS-N_ayrMY0yxxRGMNSab2LK7PfzEHM1onnGSX6Zyge4h2ply5eoXf9a4wT4BdiXEzQ_VQLf_evDK1JJ87Dc_BNLGqF/s1100/foods-for-healthy-hair-infographic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="778" data-original-width="1100" height="283" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGsOPpCjFKqnSiQBNhjBQtpdOL3ZvT9OtqUogcQH4PICHdaYdad1JyukgLYrFDSF07WCk7vEz6pkEEzq5uWEHWWta7e0VE8h-h4pS-N_ayrMY0yxxRGMNSab2LK7PfzEHM1onnGSX6Zyge4h2ply5eoXf9a4wT4BdiXEzQ_VQLf_evDK1JJ87Dc_BNLGqF/w400-h283/foods-for-healthy-hair-infographic.jpg" width="400" /></a></span></div><span style="font-size: medium;"> </span><p></p><p class="MsoNormal"><span style="font-size: medium;"><b>Sources</b>: <a href="https://cleanplates.com/nutrition/best-foods-for-hair-growth/">hair
growth</a> , <a href="https://www.realsimple.com/foods-that-help-hair-growth-7814262">strength</a>
, <a href="https://www.realsimple.com/foods-that-help-hair-growth-7814262">nutritionist</a>
, <a href="https://health.clevelandclinic.org/the-best-vitamins-supplements-and-products-for-healthier-hair/">The
Best Vitamins and Supplements for Hair Growth</a><span class="MsoHyperlink"> , </span><a href="https://www.shape.com/healthy-eating/diet-tips/best-foods-for-hair-growth#:~:text=Omega%2D3s%20are%20a%20star,and%20almonds%20are%20no%20exception"><span style="text-decoration: none; text-underline: none;">Dietitian</span></a> , <a href="https://health.clevelandclinic.org/im-low-in-iron-can-this-cause-me-to-lose-my-hair/">notes</a><span class="MsoHyperlink"> </span><span class="MsoHyperlink"><span style="text-decoration: none; text-underline: none;">, </span></span><a href="https://link.springer.com/article/10.1007/s13555-018-0278-6">Dermatology</a>
, <a href="https://www.everydayhealth.com/pictures/best-food-sources-zinc/#:~:text=Milk%20and%20Dairy%20Foods%20Help%20You%20Meet%20Your%20Calcium%20and%20Zinc%20Goals&text=In%20addition%20to%20being%20rich,offering%20some%20of%20the%20mineral.">sources</a>
, <a href="https://www.webmd.com/diet/foods-high-in-zinc">zinc</a> , <a href="https://www.mydcsi.com/2021/03/09/vitamin-c-benefits/#:~:text=Vitamin%20C%20Benefits%20for%20Hair&text=Vitamin%20C%20benefits%20for%20your,dry%20hair%20and%20split%20ends.">Dermatologists</a>
, <a href="https://ktknutrition.blogspot.com/2021/09/are-you-drinking-real-juice-or-fake.html">Are
you drinking real juice or fake juice?</a><span class="MsoHyperlink"> , </span><a href="https://ktknutrition.blogspot.com/2021/10/are-you-getting-your-daily-vitamin-c.html">Are
you getting your daily vitamin C?</a><span class="MsoHyperlink"> , </span><a href="https://www.webmd.com/beauty/ss/slideshow-foods-healthy-hair">Foods</a> ,
<a href="https://www.webmd.com/connect-to-care/hair-loss/does-biotin-really-prevent-hair-loss#:~:text=Biotin%2C%20also%20known%20as%20vitamin,the%20rate%20of%20follicle%20growth.">WebMD</a><span class="MsoHyperlink"> , </span><a href="https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/">Foods</a><span class="MsoHyperlink"> , </span><a href="https://www.medicalnewstoday.com/articles/320222#biotin-rich-foods">milk</a><span class="MsoHyperlink"> ,</span> <a href="https://health.clevelandclinic.org/the-best-vitamins-supplements-and-products-for-healthier-hair/">says</a><span class="MsoHyperlink"> , <span style="mso-spacerun: yes;"> </span></span><a href="https://www.webmd.com/beauty/ss/slideshow-foods-healthy-hair">omega-3
fats</a> , <a href="https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/">omega-3
fats</a><span class="MsoHyperlink"> , </span><a href="https://www.organicvalley.coop/products/milk/family-first/family-first-dha-omega-3-whole-milk-half-gallon/?gclid=Cj0KCQiA5fetBhC9ARIsAP1UMgFSsnEhWRCredkfx7gmR3VfqLaCCo5E5Pkl7Va6jSCb3m1S72HMIXAaAuWoEALw_wcB">milk</a>
, <a href="https://www.webmd.com/beauty/ss/slideshow-foods-healthy-hair">source</a>
<span style="mso-spacerun: yes;"> </span>Image Sources:<span style="mso-spacerun: yes;"> </span><a href="https://www.google.com/search?q=image+for+eating+for+healthier+hair&sca_esv=ce4ded2b35135c5f&hl=en&authuser=0&tbm=isch&source=hp&biw=1018&bih=943&ei=4X6-Ze3fPNO8ptQPr7Sh6Aw&iflsig=ANes7DEAAAAAZb6M8ucVgPzd0a4fgVmtpyj0vWb-DPIg&ved=0ahUKEwit1M_c34-EAxVTnokEHS9aCM0Q4dUDCAc&uact=5&oq=image+for+eating+for+healthier+hair&gs_lp=EgNpbWciI2ltYWdlIGZvciBlYXRpbmcgZm9yIGhlYWx0aGllciBoYWlySIUIUABYAHAAeACQAQCYATSgATSqAQExuAEDyAEA-AEC-AEBigILZ3dzLXdpei1pbWc&sclient=img#imgrc=42lVolcHQM2gAM">Nutrients
for healthy hair</a> , <a href="https://www.bing.com/images/search?view=detailV2&ccid=lk83gpi6&id=C45461ADA10FB68117D8244939DB9118BED40861&thid=OIP.lk83gpi6aRJbplGFi25SxAHaFP&mediaurl=https%3a%2f%2ffemina.wwmindia.com%2fcontent%2f2021%2fjun%2ffoods-for-healthy-hair-infographic.jpg&cdnurl=https%3a%2f%2fth.bing.com%2fth%2fid%2fR.964f378298ba69125ba651858b6e52c4%3frik%3dYQjUvhiR2zlJJA%26pid%3dImgRaw%26r%3d0&exph=778&expw=1100&q=image+for+eating+for+healthier+hair&simid=608010444543758644&FORM=IRPRST&ck=756419836803C227F5F36D370764DC4D&selectedIndex=2&itb=0&ajaxhist=0&ajaxserp=0">Foods
for healthy hair</a> , <a href="https://www.google.com/search?q=vitamin+c+foods&hl=en&authuser=0&tbm=isch&sxsrf=ALiCzsbS_ll7Eg1Z_t3afJwEUUZmtjTmiA%3A1671386886274&source=hp&biw=1920&bih=904&ei=BlefY96jDpiw5NoPivOayA4&iflsig=AJiK0e8AAAAAY59lFpZpVAcqNK6L-Nuu52ll0voXi_uB&ved=0ahUKEwjevout4YP8AhUYGFkFHYq5BukQ4dUDCAc&uact=5&oq=vitamin+c+foods&gs_lcp=CgNpbWcQAzIFCAAQgAQyBQgAEIAEMgUIABCABDIFCAAQgAQyBQgAEIAEMgUIABCABDIFCAAQgAQyBQgAEIAEMgUIABCABDIFCAAQgAQ6BAgjECc6CAgAEIAEELEDOgkIABCABBAKEBhQAFi8GWDgGmgCcAB4AYABdYgBrgaSAQQxNi4xmAEAoAEBqgELZ3dzLXdpei1pbWc&sclient=img#imgrc=fIsJIk7MXJtm_M">Vitamin
C foods</a></span> </p><p class="MsoNormal"> </p><p class="MsoNormal" style="margin-left: 0.5in;"> </p><p> </p><p> </p>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com0tag:blogger.com,1999:blog-1637707427591443056.post-75143842988448151632024-01-21T12:13:00.001-05:002024-01-21T12:19:24.416-05:00Can probiotics help prevent COVID?<p></p><p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;">COVID is
in the news almost every day.<span> </span>A new
variant is popping up, etc.<span> </span>The news recently
was fascinating.<span> </span>Are there foods or
supplements that not only can help prevent COVID but also reduce symptoms?<span> </span>Why hadn’t we heard this before?<span> </span>You may have seen the many headlines about <a href="https://corporate.dukehealth.org/news/probiotics-reduce-covid-symptoms-and-delay-disease-among-unvaccinated">Probiotics
can Reduce COVID Symptoms and Delay Disease</a>.<span> </span>Researchers at Duke University have come out
with surprising findings about probiotics and COVID.<span> </span></span></span></p><p class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><span style="font-family: Roboto;"><span></span></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiedMSws7ppgk9gId64BReWM9sPSLxaqO5DYT3t0I0ElV4FB7RqOx76pgzNACc3y-NM1wIcPmCwKkwCdoSTi4z6sC2Q2iy6uzXlaE1SwEyCFEXOuCB9oBHPD8-rm6RJBG8o4kVWNbT3zP6nlKf5hyphenhyphenzzS0_fYknmeCvFoO0WUKzpOl5Kw39UOQFgLT7Sonh/s736/tumblr_nnbee6NMFh1taztn9o2_r1_1280-1.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="560" data-original-width="736" height="304" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiedMSws7ppgk9gId64BReWM9sPSLxaqO5DYT3t0I0ElV4FB7RqOx76pgzNACc3y-NM1wIcPmCwKkwCdoSTi4z6sC2Q2iy6uzXlaE1SwEyCFEXOuCB9oBHPD8-rm6RJBG8o4kVWNbT3zP6nlKf5hyphenhyphenzzS0_fYknmeCvFoO0WUKzpOl5Kw39UOQFgLT7Sonh/w400-h304/tumblr_nnbee6NMFh1taztn9o2_r1_1280-1.jpg" width="400" /></a></span></div><p></p>
<p class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">What
did the Duke University study find about COVID and probiotics?</span></b></span></p>
<p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;">Before
COVID, researchers already knew that probiotics were helpful in preventing
respiratory infections.<span> </span>In March 2020,
before many people had been vaccinated for COVID, Duke <a href="https://corporate.dukehealth.org/news/probiotics-reduce-covid-symptoms-and-delay-disease-among-unvaccinated">researchers</a>
studied unvaccinated individuals who had been exposed to COVID.<span> </span>They studied 182 people, with half getting
the probiotic lactobacillus and the other half taking a placebo pill.<span> </span>Even though the research was cut short
because study participants started to get vaccinated against COVID, their findings
were remarkable. </span></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">The
group taking the probiotic, lactobacillus:</span></b></span></p>
<ul style="text-align: left;"><li><span style="font-size: large;"><span style="font-family: Roboto;">Were
60% less likely to get COVID symptoms</span></span></li><li><span style="font-size: large;"><span style="font-family: Roboto;">And
the probiotic study group staved off COVID infections for a longer period of
time</span></span></li></ul><div>
<p class="MsoNormal" style="text-align: left;"><span style="font-size: large;"><span style="font-family: Roboto;">Thus, the <a href="https://corporate.dukehealth.org/news/probiotics-reduce-covid-symptoms-and-delay-disease-among-unvaccinated">study</a>
at Duke University demonstrated “probiotics, specifically lactobacillus,
demonstrated significant ability to delay a COVID infection and reduce symptoms
among a group of unvaccinated people who had been in contact with someone in
their household diagnosed with COVID.” <span> </span><a href="https://www.healthline.com/health/covid-and-probiotics" target="_blank">However,
it is important to note that probiotics cannot treat or cure COVID-19 </a>.
</span></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">Why are
probiotics helpful in fighting infections?</span></b></span></p>
<p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;">Most
people know that probiotics are good for your gut.<span> </span><a href="https://healthmatch.io/blog/can-taking-probiotics-really-minimize-covid-19-symptoms">Probiotics</a>
actually strengthen your gut by making your gut wall more able to keep out any
harmful bacteria or toxins.<span> </span>Probiotics
help repopulate your gut with “good” bacteria and help prevent the growth of
“bad” bacteria in your gut. (See: <a href="https://ktknutrition.blogspot.com/2021/05/healthy-gut-for-healthier-you.html">Healthy
gut for a healthier you</a> .)<span> </span>Probiotics
also help your body fight infections, even infections in the lungs.<span> </span>Studies have found that strains of <a href="https://www.news-medical.net/news/20220107/Study-shows-probiotics-can-reduce-symptoms-of-COVID-19-when-taken-post-exposure.aspx"><i>Lactobacillus</i></a>
can “halt the development of upper and lower respiratory tract infections…”.<span> </span></span></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">What
are probiotics?</span></b></span></p>
<p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;">I told my
students that probiotics are the <a href="https://www.webmd.com/digestive-disorders/what-are-probiotics">good
bacteria</a> in foods and in your intestine.<span>
</span>“Probiotics are often called “good” or “helpful” bacteria because they
help keep your gut healthy”.<span> </span></span></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">What probiotics
fight infections?</span></b></span></p>
<p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;">The Duke <a href="https://www.clinicalnutritionjournal.com/article/S0261-5614(23)00423-5/fulltext#%20">study</a>
cited above, used lactobacillus, specifically Lacticaseibacillus rhamnosus GG
or LGG.<span> </span>But other <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9393107/">studies</a> about COVID
and the role of probiotics being therapeutic used different strains of
lactobacillus including lactobacillus acidophilus, lactobacillus bulgaricus, or
Bifidobacterium.</span></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">What
foods have probiotics?</span></b></span></p>
<p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;">Although
probiotics can be found in probiotic supplements, a number of foods contain
probiotics.<span> </span>Foods that contain healthy
probiotics include yogurt, sauerkraut, tempeh, kombucha and some aged <a href="https://www.health.harvard.edu/staying-healthy/is-cheese-a-healthy-source-of-probiotics#:~:text=Typically%2C%20probiotics%20are%20in%20cheeses,%2C%20Gruy%C3%A8re%2C%20and%20cottage%20cheese.">cheeses</a>
like “Swiss, provolone, Gouda, cheddar, Edam, Gruyere and cottage cheese”.<span> </span>(For a good video on probiotics, watch <a href="https://www.youtube.com/watch?v=Tsjr-aD7pas&t=108s">Probiotics – What
are Probiotics</a> ).<span> </span>You can read the
label on yogurt containers to note what live cultures or probiotics the yogurt
contains, although some manufacturers have stopped including this.<span> </span>Maybe they should reconsider and put the
names of the cultures back on their packaging.</span></span></p><p class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><span style="font-family: Roboto;"></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><span style="font-family: Roboto;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqCjbtHm4P53Pf64n0e-hCVpi_Vi1duG7PcESFgUcHQBALKnkTnBQccnVyMZ9MI8Po00THHe9c62q50EZ41FaJPk6Zq0zCLfASOrw-bWRAIzkrSQ0PAp-J4l3mQVNJqMItT4OwQ584Pqf61ZAiH1ehn-Oemt8EBHSJbD6ExqIXle1A3_qMWPlaOnvNSmV1/s1500/PRE+VS+PROBIOTICS.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1500" data-original-width="1500" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqCjbtHm4P53Pf64n0e-hCVpi_Vi1duG7PcESFgUcHQBALKnkTnBQccnVyMZ9MI8Po00THHe9c62q50EZ41FaJPk6Zq0zCLfASOrw-bWRAIzkrSQ0PAp-J4l3mQVNJqMItT4OwQ584Pqf61ZAiH1ehn-Oemt8EBHSJbD6ExqIXle1A3_qMWPlaOnvNSmV1/w400-h400/PRE+VS+PROBIOTICS.png" width="400" /></a></span></span></div><p></p>
<p class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: Roboto;">Conclusion</span></b><span style="font-family: Roboto;">:<span>
</span>Who knew that probiotics had any link to COVID?<span> </span>Yet <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9393107/">researchers</a> caution
that more research is needed.<span> </span>On the
other hand, much research has been done on <a href="https://my.clevelandclinic.org/health/treatments/14598-probiotics">probiotics</a>
boosting immunity and reducing inflammation.<span>
</span>Many relatives in my family enjoy foods such as yogurt every day to add
not only probiotics to their day but also calcium, vitamin D, and high-quality
protein.<span> </span>Other relatives like
kombucha.<span> </span>Most people like cheese and as
noted above aged cheeses also provide probiotics.<span> </span>The research noted above was done with
probiotic supplements.<span> </span>More research is
needed on the effect foods with probiotics may have on COVID and on
health.<span> </span>Cleveland Clinic notes that <a href="https://my.clevelandclinic.org/health/treatments/14598-probiotics">probiotics</a>
help boost your immune system against infections. What foods can you add to
your day to add some healthy probiotics to your diet?<span> </span></span></span></p><p class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><span style="font-family: Roboto;"><span>Yogurt ingredient label: </span></span></span></p><p class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><span style="font-family: Roboto;"></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><span style="font-family: Roboto;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcBkD61p5H4PhimmD3nLfh9-0X541cZfPNRJJZO0WY8uDdloeeoMi-GipUcFNX3ywEPRn11shQFRswO-8kGIGMb9QHjxpBFRjOcj1y70tg83rd4yvPLjQloF84n-e9eipIfQtvprVQhmxbiEhgp-_xfhU1Enc1exUd0KTis2mm5GjdZcX7m9Zj6OWCikz0/s500/yogurt%20label.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="500" data-original-width="500" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcBkD61p5H4PhimmD3nLfh9-0X541cZfPNRJJZO0WY8uDdloeeoMi-GipUcFNX3ywEPRn11shQFRswO-8kGIGMb9QHjxpBFRjOcj1y70tg83rd4yvPLjQloF84n-e9eipIfQtvprVQhmxbiEhgp-_xfhU1Enc1exUd0KTis2mm5GjdZcX7m9Zj6OWCikz0/w400-h400/yogurt%20label.png" width="400" /></a></span></span></div><p></p><span style="font-size: large;"><b><span style="font-family: Roboto;">Sources:<span> </span></span></b><span style="font-family: Roboto;"><a href="https://corporate.dukehealth.org/news/probiotics-reduce-covid-symptoms-and-delay-disease-among-unvaccinated">Probiotics
can Reduce COVID Symptoms and Delay Disease</a> , <a href="https://corporate.dukehealth.org/news/probiotics-reduce-covid-symptoms-and-delay-disease-among-unvaccinated">researchers</a>
, <a href="https://corporate.dukehealth.org/news/probiotics-reduce-covid-symptoms-and-delay-disease-among-unvaccinated">study</a>
, <a href="https://www.healthline.com/health/covid-and-probiotics" target="_blank">However, it is important to note that probiotics cannot treat
or cure COVID-19 </a> , <span> </span><a href="https://healthmatch.io/blog/can-taking-probiotics-really-minimize-covid-19-symptoms">Probiotics</a>
, <a href="https://ktknutrition.blogspot.com/2021/05/healthy-gut-for-healthier-you.html">Healthy
gut for a healthier you</a> , <a href="https://www.news-medical.net/news/20220107/Study-shows-probiotics-can-reduce-symptoms-of-COVID-19-when-taken-post-exposure.aspx"><i>Lactobacillus</i></a><i>
, </i><a href="https://www.webmd.com/digestive-disorders/what-are-probiotics">good
bacteria</a> , <a href="https://www.clinicalnutritionjournal.com/article/S0261-5614(23)00423-5/fulltext#%20">study</a>
, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9393107/">studies</a> ,
<a href="https://www.health.harvard.edu/staying-healthy/is-cheese-a-healthy-source-of-probiotics#:~:text=Typically%2C%20probiotics%20are%20in%20cheeses,%2C%20Gruy%C3%A8re%2C%20and%20cottage%20cheese.">cheeses</a>
, <a href="https://www.youtube.com/watch?v=Tsjr-aD7pas&t=108s">Probiotics –
What are Probiotics</a> , <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9393107/">researchers</a> , <span> </span><a href="https://my.clevelandclinic.org/health/treatments/14598-probiotics">probiotics</a>
, <a href="https://my.clevelandclinic.org/health/treatments/14598-probiotics">probiotics</a><span> </span><b>Images</b>:<span> </span><a href="https://www.google.com/search?q=probiotics&sca_esv=593314887&hl=en&tbm=isch&source=hp&biw=904&bih=906&ei=-UeHZde7NJ2p5NoP3KiooA0&iflsig=AO6bgOgAAAAAZYdWCQgOt0gBSDbOVSYOUIqFmdqARJgM&ved=0ahUKEwiXnJHQt6aDAxWdFFkFHVwUCtQQ4dUDCAc&uact=5&oq=probiotics&gs_lp=EgNpbWciCnByb2Jpb3RpY3MyCBAAGIAEGLEDMgUQABiABDIFEAAYgAQyCBAAGIAEGLEDMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAESIIsUI0IWNsfcAN4AJABAJgBiwGgAeAFqgEEMTEuMbgBA8gBAPgBAYoCC2d3cy13aXotaW1nqAIAwgIOEAAYgAQYigUYsQMYgwHCAgsQABiABBixAxiDAQ&sclient=img#imgrc=GP9so1xheC5REM&imgdii=2uDB0EEws-Lo4M"><b>Food
for thought</b></a><span class="MsoHyperlink"><b>, </b></span><a href="https://www.google.com/search?q=la+yogurt+ingredients+label&tbm=isch&ved=2ahUKEwiSydTBuqaDAxVjEmIAHXbRDZAQ2-cCegQIABAA&oq=la+yogurt+ingredients+label&gs_lcp=CgNpbWcQAzIHCAAQgAQQGDoKCAAQgAQQigUQQzoGCAAQBxAeUMooWKQsYIwwaAFwAHgAgAFIiAHLAZIBATSYAQCgAQGqAQtnd3Mtd2l6LWltZ8ABAQ&sclient=img&ei=AEuHZZLJMeOkiLMP9qK3gAk&bih=955&biw=1920&hl=en#imgrc=Op991FxWLz41IM&imgdii=uU5iJpC6B5ZNRM"><b>Yogurt
ingredients </b></a><span class="MsoHyperlink">, </span><b><a href="https://www.google.com/search?q=probiotics+&tbm=isch&ved=2ahUKEwie5Miy3OyDAxWNBGIAHWaPAOQQ2-cCegQIABAA&oq=probiotics+&gs_lcp=CgNpbWcQAzIFCAAQgAQyBQgAEIAEMgUIABCABDIFCAAQgAQyBQgAEIAEMgUIABCABDIFCAAQgAQyBQgAEIAEMgUIABCABDIFCAAQgAQ6CggAEIAEEIoFEEM6BggAEAUQHjoHCAAQgAQQGDoECAAQHjoGCAAQCBAeUABY5xNgtBloAHAAeACAAZYBiAHvBZIBBDEzLjGYAQCgAQGqAQtnd3Mtd2l6LWltZ8ABAQ&sclient=img&ei=xSGsZd7tJ42JiLMP5p6CoA4&authuser=0&bih=945&biw=1920&hl=en#imgrc=tnyyYRcJwE_SWM">Prebiotic
vs probiotic</a></b></span></span><p></p>
</div>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com0tag:blogger.com,1999:blog-1637707427591443056.post-13817854168144814832024-01-14T13:10:00.005-05:002024-01-16T12:19:56.712-05:00Best Diets for Weight Loss in 2024 <div><!--[if gte mso 9]><xml>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/>
<w:LsdException Locked="false" Priority="35" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="1" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
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<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
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<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
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<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
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<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
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<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
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<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
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<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
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<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
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<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
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<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
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<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
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<p class="MsoNormal"><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman";">So many people make a resolution to lose a few pounds in
2024?<span style="mso-spacerun: yes;"> </span>If you or someone you know wants
to drop a few pounds, what are the best weight loss diets to be on? </span><span style="font-family: Roboto; font-size: 14pt;">Many weight loss diets don’t change your
lifestyle but offer a quick solution but for many a temporary solution.<span style="mso-spacerun: yes;"> </span>You may lose some weight but once you go
“off” the diet, you gain the weight back.<span style="mso-spacerun: yes;">
</span>US News & World Report not only ranks the best diets for overall
health (last week’s <a href="https://ktknutrition.blogspot.com/2024/01/best-diets-for-healthy-eating-2024.html">blog
topic</a>) but also the <a href="https://health.usnews.com/best-diet/best-weight-loss-diets">Best
Weight-Loss Diets</a>.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal"><span style="font-family: Roboto; font-size: 14pt;">What makes
a weight-loss diet a winner?<span style="mso-spacerun: yes;"> </span>The experts
ranking the diets looked for both short- and long-term weight loss
results.<span style="mso-spacerun: yes;"> </span>They noted some diets did well
in the short term, people lost weight on the diet, but long-term results, not
so good.<span style="mso-spacerun: yes;"> </span>A diet really isn’t successful
if you gain all the weight back that you wanted to say good bye to.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal" style="text-align: center;"><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguQE_SPbr6mETjCIs6zxOIOqGcIJv3DEJ1qYYZdSS1YKrpD27KzjIKYjmaJqRprq7ZCZmgToRcWlyuJ4_XbVNysy2xaWk4JOvmQN9fLcsbl_yaOdmNYZPQSpf6L-NC-Gk_A8_Jab0kn3TGu3BPefLOU98Lr-dtVELr1AMMKFLMJ72zHjknpNgyat2oozik/s512/weight%20loss.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="512" data-original-width="512" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguQE_SPbr6mETjCIs6zxOIOqGcIJv3DEJ1qYYZdSS1YKrpD27KzjIKYjmaJqRprq7ZCZmgToRcWlyuJ4_XbVNysy2xaWk4JOvmQN9fLcsbl_yaOdmNYZPQSpf6L-NC-Gk_A8_Jab0kn3TGu3BPefLOU98Lr-dtVELr1AMMKFLMJ72zHjknpNgyat2oozik/s320/weight%20loss.png" width="320" /></a></span></span></div><p></p></div><div>
<p class="MsoNormal"><b><u><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman";">What are the <a href="https://health.usnews.com/best-diet/best-weight-loss-diets">Best Weight-Loss
Diets</a> for 2024 according to the <i style="mso-bidi-font-style: normal;">US
News & World Report?<span style="mso-spacerun: yes;"> </span></i><span style="mso-spacerun: yes;"> </span></span></u></b></p>
<p class="MsoNormal"><b><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman";">Number 1:<span style="mso-spacerun: yes;"> </span></span></b></p>
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="font-family: Roboto; font-size: 14pt;"><a href="https://www.weightwatchers.com/us/?utm_source=opm&utm_medium=affiliate&utm_campaign=159404&utm_content=8-11187&utm_term=3848862414&pj_creativeid=8-11187&pj_publisherid=159404&clickId=3848862414"><b><span style="color: blue; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Weight Watchers</span></b></a></span><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> <span style="mso-spacerun: yes;"> </span>(WW) (It was also
number 1 for weight loss in 2022 and 2023). <span style="mso-spacerun: yes;"> </span></span><span style="font-family: Roboto; font-size: 14pt;"><a href="https://health.usnews.com/best-diet/weight-watchers-diet"><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">WW</span></a></span><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> is a program focused not just on
weight loss but <b>lasting weight loss</b> through behavior changes, exercise,
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<p class="MsoListParagraphCxSpFirst" style="margin-left: 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -0.25in;"><span style="font-family: Symbol; font-size: 14pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><b><u><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Pros:</span></u></b><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;">
</span>WW not only focuses on long-term weight loss; WW helps you learn to eat
healthier and encourages exercise.<span style="mso-spacerun: yes;"> </span>In
2021, WW introduced a new points system, called the </span><span style="font-family: Roboto; font-size: 14pt;"><a href="https://www.weightwatchers.com/us/how-it-works/personalpoints"><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">PersonalPoints</span></a></span><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> Program.<span style="mso-spacerun: yes;"> </span>WW points include </span><span style="font-family: Roboto; font-size: 14pt;"><a href="https://www.weightwatchers.com/us/how-it-works/personalpoints/zero-point-foods"><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">ZeroPoint
Foods</span></a></span><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">
that include scrambled eggs, nonfat yogurt, non-starchy vegetables, fruits,
lean proteins and legumes.<span style="mso-spacerun: yes;"> </span></span><span style="font-family: Roboto; font-size: 14pt;">There is mobile App to use on your
smartphone. Fitness – you count points for food and you count points for
exercise.<span style="mso-spacerun: yes;"> </span>But not just going to the gym,
cleaning your house adds points, mowing the lawn, walking the dog.<span style="mso-spacerun: yes;"> </span>Basically, get moving points.</span><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"></span></p>
<p class="MsoListParagraphCxSpLast" style="margin-left: 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -0.25in;"><span style="font-family: Symbol; font-size: 14pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><b><u><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Cons:</span></u></b><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;">
</span>Some people don’t like all the counting of points but may find the WW PersonalPoints
program easier to follow.<span style="mso-spacerun: yes;"> </span>A student in
my class said their mother was happy counting the points but their dad said he
just wanted to eat when out in a restaurant and didn’t want to figure out the
points for every food on his plate. But WW
offers a mobile app that has the points for over 285,000 foods and a “Menu
Master” to guide you on how to eat healthy when eating out. My relative finds
the WW app easy to use and likes “adding points” by exercising.<span style="mso-spacerun: yes;"> </span>She can hold her phone to a food label and WW
counts the points per serving of that food item.<span style="mso-spacerun: yes;"> </span>However, when cooking and making a food with
multiple ingredients, one has to enter all the items so a little more time
consuming.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><b><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Does WW work?</span></b><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;">
</span>Yes, according to the relative that is on it. Her goal was to lose the 7
pounds she gained over the holidays.<span style="mso-spacerun: yes;">
</span>After 3.5 weeks of WW, she has lost 4 pounds.<span style="mso-spacerun: yes;"> </span>However, her friend quit WW as they found
working the App too hard to do.<span style="mso-spacerun: yes;"> </span>A <a href="https://health.usnews.com/best-diet/weight-watchers-diet">study</a> tracked
740 people on different weight loss diets.<span style="mso-spacerun: yes;">
</span>All did lose weight but those on the WW program lost the most.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal" style="margin-left: 0.5in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;"><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6Un_WbDXPU34rp22Dnl8A1ymZst_Dd8Bzrs-iBw-kH6yIcYcXcJg2IoYrT_LdZ8qJuLvRoDAP1T0qIhyphenhyphenndCSMxe0Tq8zTl7LSeAFNseunHxV8AZT9jQxFjojG7Egnr_qJgGpmO0iu32CZ1PTairnYv7ytTNNRNJgCOZjMg66_AN8-7IgviexftOCmsJ2p/s1200/WW-Points-Plan-square.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6Un_WbDXPU34rp22Dnl8A1ymZst_Dd8Bzrs-iBw-kH6yIcYcXcJg2IoYrT_LdZ8qJuLvRoDAP1T0qIhyphenhyphenndCSMxe0Tq8zTl7LSeAFNseunHxV8AZT9jQxFjojG7Egnr_qJgGpmO0iu32CZ1PTairnYv7ytTNNRNJgCOZjMg66_AN8-7IgviexftOCmsJ2p/w400-h400/WW-Points-Plan-square.jpg" width="400" /></a></span></span></div><p></p>
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><b><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Number 2:</span></b><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;">
</span></span></p>
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><b><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman";"><a href="https://health.usnews.com/best-diet/best-weight-loss-diets">Mediterranean
Diet</a> </span></b><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman";">(Also ranked number 1 as a Best Diet
for <a href="https://health.usnews.com/best-diet/best-diets-overall">Overall Health</a>.<span style="mso-spacerun: yes;"> </span>See:<span style="mso-spacerun: yes;"> </span><a href="https://ktknutrition.blogspot.com/2024/01/best-diets-for-healthy-eating-2024.html">Best
Diets for Healthy Eating in 2024</a>)<span style="mso-spacerun: yes;">
</span>This diet is not really a “weight loss” diet but a way to eat well for overall
health.<span style="mso-spacerun: yes;"> </span>As noted in last week’s blog,
this diet promotes heat health, is diabetes-friendly, and promotes good bone
and joint health.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="color: #111111; font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">This diet is based on the
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<p class="MsoListParagraphCxSpFirst" style="margin-left: 40px; text-align: left; text-indent: -0.25in;"><span style="color: #111111; font-family: Symbol; font-size: 14pt; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><b><u><span style="color: #111111; font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Pros:<span style="mso-spacerun: yes;"> </span></span></u></b><span style="color: #111111; font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">This diet is not only
good for weight loss but good for your overall <a href="https://health.usnews.com/best-diet/mediterranean-diet">health</a> as it
is heart-healthy, diabetes-friendly, and even promotes bone and joint
health.<span style="mso-spacerun: yes;"> </span>The diet focuses on foods eaten in
countries of the Mediterranean region.<span style="mso-spacerun: yes;">
</span>These healthy foods include “whole grains, beans, nuts, and unsaturated
fat from extra-virgin olive oil.”<b><u></u></b></span></p><div style="margin-left: 40px; text-align: left;">
</div><p class="MsoListParagraphCxSpLast" style="margin-left: 40px; text-align: left; text-indent: -0.25in;"><span style="font-family: Symbol; font-size: 14pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt "Times New Roman";">
</span></span></span><b><u><span style="color: #111111; font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Cons:</span></u></b><span style="color: #111111; font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>One can lose weight on
this diet but it takes some work.<span style="mso-spacerun: yes;"> </span>You
have to pay attention to portion sizes, shop for fresh food, and limit higher
calorie foods like the olive oil, cheese and nuts.<span style="mso-spacerun: yes;"> </span>Probably not the best diet choice for those
looking for quick loss but for those wanting to lose a steady one to two pounds
a week. </span><span style="font-family: Roboto; font-size: 14pt;"></span></p>
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><b><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman";">Number
3</span></b></p>
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><b><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman";"><a href="https://health.usnews.com/best-diet/volumetrics-diet">Volumetrics Diet</a>
<span style="mso-spacerun: yes;"> </span></span></b><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman";">This diet was ranked
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<ul style="text-align: left;"><li class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><b><u><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman";">Pros:</span></u></b><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>The diet focuses on foods loaded with
nutrients, not calories.<span style="mso-spacerun: yes;"> </span>Thus, focusing
on <a href="https://health.usnews.com/best-diet/volumetrics-diet">foods</a> like
“fruits, vegetables, whole grains and low-fat dairy”.<span style="mso-spacerun: yes;"> </span>The fruits, vegetables and whole grains are
foods that will fill you up as they have more fiber and a higher water
content.<span style="mso-spacerun: yes;"> </span></span></li></ul><div style="margin-left: 40px; text-align: left;">
<span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">A nutrition professor from Penn State
University, Barbara Rolls, is behind this diet. She divides foods into 4 groups – not the
basic four, but new groups based on energy density (or calorie density). <span style="mso-spacerun: yes;"> </span>“Free” fruits and nonstarchy vegetables are
number one or category one. Then comes category
2 emphasizing whole grains, low-fat dairy, lean proteins.<span style="mso-spacerun: yes;"> </span>In category 3, you can enjoy small portions
of desserts, cheese, higher-fat meats, bread.<span style="mso-spacerun: yes;">
</span>Most junk food ends up in the 4<sup>th</sup> category – the chips,
candy, cookies and nuts.<span style="mso-spacerun: yes;"> </span>It is
interesting that nuts are put in the 4<sup>th</sup> category as nuts are a
healthy food choice. <span style="mso-spacerun: yes;"> </span>Cost is a pro as
there are no expensive foods to buy.<span style="mso-spacerun: yes;"> </span></span></div><ul style="text-align: left;"><li>
<b><u><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Cons:</span></u></b><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;">
</span>You do need to buy a book to give you guidance on what to eat and cook
on this diet. US News and World Report recommends “</span><span style="font-family: Roboto; font-size: 14pt;"><a href="https://www.thriftbooks.com/w/the-ultimate-volumetrics-diet-smart-simple-science-based-strategies-for-losing-weight-and-keeping-it-off_barbara-j-rolls_mindy-hermann/541831/?mkwid=Dmy80Pgk|dc&pcrid=77378153367708&pkw=the%20ultimate%20volumetrics%20diet%20book&pmt=be&slid=&product=&plc=&pgrid=3093535900&ptaid=kwd-23348347464:loc-190&utm_source=bing&utm_medium=cpc&utm_campaign=Search%20%7C%20Titles%20%7C%20U&utm_term=the%20ultimate%20volumetrics%20diet%20book&utm_content=Dmy80Pgk|dc|pcrid|77378153367708|pkw|the%20ultimate%20volumetrics%20diet%20book|pmt|be|product||slid||pgrid|3093535900|ptaid|kwd-23348347464:loc-190|&msclkid=2310f623057a1f408ca2962f86af9a94#edition=7618588&idiq=7220029"><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">The
Ultimate Volumetrics Diet</span></a></span><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">” book that provides information on the energy density food
groups.<span style="mso-spacerun: yes;"> </span>You have to keep track of what
food is in what category. <span style="mso-spacerun: yes;"> </span></span><span style="font-family: Roboto; font-size: 14pt;">If you choose a higher calorie
food, you might be able to eat only a portion of it to fit into your daily
allotment.<span style="mso-spacerun: yes;"> </span>Exercise:<span style="mso-spacerun: yes;"> </span>you add 150 steps a day with your first goal
of a 1,000 steps and increasing your daily steps to 10,000.<span style="mso-spacerun: yes;"> </span>You can read a lot more about each diet at
the <a href="https://health.usnews.com/best-diet/volumetrics-diet">Best
Weight-Loss Diets</a> website and by going to the websites of each of the above
programs. </span><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">WebMD notes that on
this diet, “</span><span style="font-family: Roboto; font-size: 14pt;"><a href="https://www.webmd.com/diet/a-z/volumetrics-what-it-is"><span style="color: blue; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">you won’t lose weight in a hurry</span></a></span><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">.” <span style="mso-spacerun: yes;"> </span>You can read a lot more about this diet at the
</span><span style="font-family: Roboto; font-size: 14pt;"><a href="https://health.usnews.com/best-diet/volumetrics-diet"><span style="color: blue; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Best </span><span style="color: blue; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; text-decoration: none; text-underline: none;">Weight</span><span style="color: blue; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">-Loss Diets</span></a></span><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> website. My con – if one has to buy a
book to learn how to follow a diet, it is too complicated for me. But the book
has recipes for those who like to cook and need guidance on following this diet
plan.</span></li></ul>
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><b><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman";">What
diets are also ranked?</span></b></p></div><div style="margin-left: 40px; text-align: left;"><ul style="text-align: left;"><li><span style="font-family: Symbol; font-size: 14pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7pt "Times New Roman";">
</span></span></span><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman";">Number 4:<span style="mso-spacerun: yes;"> </span>The Mayo Clinic Diet</span></li><li>
<span style="font-family: Symbol; font-size: 14pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7pt "Times New Roman";">
</span></span></span><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman";">Number 5:<span style="mso-spacerun: yes;"> </span>The DASH Diet</span></li><li>
<span style="font-family: Symbol; font-size: 14pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7pt "Times New Roman";">
</span></span></span><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman";">Number 6:<span style="mso-spacerun: yes;"> </span>The Flexitarian Diet </span></li></ul></div><div>
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><b><u><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Conclusion:</span></u></b></p>
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Do you notice a pattern in these
weight-loss diets?<span style="mso-spacerun: yes;"> </span>None of them say to
cut out “bread” or cut out carbs.<span style="mso-spacerun: yes;"> </span>Yes,
cut out sugary carbs but not healthy carbs like whole grain bread, whole grain
cereal.<span style="mso-spacerun: yes;"> </span>How many times have you heard
someone say I am on a diet so I am cutting out bread?<span style="mso-spacerun: yes;"> </span>The above weight-loss diets emphasize fruits,
vegetables and whole grains.<span style="mso-spacerun: yes;"> </span>Not one
says to cut out bread. The </span><span style="font-family: Roboto; font-size: 14pt;"><a href="https://health.usnews.com/best-diet/mayo-clinic-diet"><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Mayo
Clinic diet</span></a></span><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">
emphasizes </span><span style="font-family: Roboto; font-size: 14pt;"><a href="https://health.usnews.com/wellness/food/slideshows/healthy-carbs-to-eat"><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">healthy
carbs</span></a></span><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">
<i>from fruit, legumes, vegetables, whole-wheat flour</i> (e.g. whole grain
bread, whole grain crackers, whole grain cereals), <i>and wheat bran</i>.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">The best weight loss diet is the one
that works for you.<span style="mso-spacerun: yes;"> </span>One you can follow
and stay on.<span style="mso-spacerun: yes;"> </span>One that not only results
in weight loss but lifestyle changes that help you keep off any weight you do
lose.<span style="mso-spacerun: yes;"> </span>WW (Weight Watchers) teaches you
how to eat healthy and encourages more exercise.<span style="mso-spacerun: yes;"> </span>No wonder it is a number one diet year after
year.<span style="mso-spacerun: yes;"> </span>WebMD has good </span><span style="font-family: Roboto; font-size: 14pt;"><a href="https://www.webmd.com/diet/a-z/jenny-craig-diet"><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">advice</span></a></span><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> to follow: <i>to prevent disease and
stay active for life, you do need to exercise.<span style="mso-spacerun: yes;">
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<![endif]--><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;"><a href="https://ktknutrition.blogspot.com/2024/01/best-diets-for-healthy-eating-2024.html">blog
topic</a>, </span><b><u><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;"><a href="https://health.usnews.com/best-diet/best-weight-loss-diets">Best Weight-Loss
Diets</a> , </span></u></b><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;"><a href="https://www.weightwatchers.com/us/?utm_source=opm&utm_medium=affiliate&utm_campaign=159404&utm_content=8-11187&utm_term=3848862414&pj_creativeid=8-11187&pj_publisherid=159404&clickId=3848862414"><b><span style="color: blue; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Weight Watchers</span></b></a></span><b><u><span style="color: blue; font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"> </span></u></b><span style="color: blue; font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">, </span><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;"><a href="https://health.usnews.com/best-diet/weight-watchers-diet"><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">WW</span></a></span><span class="MsoHyperlink"><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"> , </span></span><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;"><a href="https://www.weightwatchers.com/us/how-it-works/personalpoints"><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">PersonalPoints</span></a></span><span class="MsoHyperlink"><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">., <span style="mso-spacerun: yes;"> </span></span></span><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;"><a href="https://www.weightwatchers.com/us/how-it-works/personalpoints/zero-point-foods"><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">ZeroPoint
Foods</span></a></span><span class="MsoHyperlink"><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"> , </span></span><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><a href="https://health.usnews.com/best-diet/weight-watchers-diet">study</a> , </span><b><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;"><a href="https://health.usnews.com/best-diet/best-weight-loss-diets">Mediterranean
Diet</a></span></b><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;"> , <a href="https://health.usnews.com/best-diet/best-diets-overall">Overall Health</a>
, <a href="https://ktknutrition.blogspot.com/2024/01/best-diets-for-healthy-eating-2024.html">Best
Diets for Healthy Eating in 2024</a> , </span><u><span style="color: blue; font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><a href="https://health.usnews.com/best-diet/mediterranean-diet">It emphasizes
whole grains, fruits, vegetables, legumes, nuts, fish, and olive oil while
limiting red meat, processed foods, and sweets</a></span></u><span style="color: blue; font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"> , </span><span style="color: #111111; font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><a href="https://health.usnews.com/best-diet/mediterranean-diet">health</a> ,<span style="mso-spacerun: yes;"> </span></span><b><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;"><a href="https://health.usnews.com/best-diet/volumetrics-diet">Volumetrics Diet</a></span></b><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;"> , <a href="https://health.usnews.com/best-diet/volumetrics-diet">foods</a> , </span><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;"><a href="https://www.thriftbooks.com/w/the-ultimate-volumetrics-diet-smart-simple-science-based-strategies-for-losing-weight-and-keeping-it-off_barbara-j-rolls_mindy-hermann/541831/?mkwid=Dmy80Pgk|dc&pcrid=77378153367708&pkw=the%20ultimate%20volumetrics%20diet%20book&pmt=be&slid=&product=&plc=&pgrid=3093535900&ptaid=kwd-23348347464:loc-190&utm_source=bing&utm_medium=cpc&utm_campaign=Search%20%7C%20Titles%20%7C%20U&utm_term=the%20ultimate%20volumetrics%20diet%20book&utm_content=Dmy80Pgk|dc|pcrid|77378153367708|pkw|the%20ultimate%20volumetrics%20diet%20book|pmt|be|product||slid||pgrid|3093535900|ptaid|kwd-23348347464:loc-190|&msclkid=2310f623057a1f408ca2962f86af9a94#edition=7618588&idiq=7220029"><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">The
Ultimate Volumetrics Diet</span></a></span><span class="MsoHyperlink"><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"> , </span></span><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;"><a href="https://health.usnews.com/best-diet/volumetrics-diet"><span style="color: blue; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Best Weight-Loss Diets</span></a></span><span style="color: blue; font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"> , </span><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;"><a href="https://www.webmd.com/diet/a-z/volumetrics-what-it-is"><span style="color: blue; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">you won’t lose weight in a hurry</span></a></span><u><span style="color: blue; font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"> , </span></u><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;"><a href="https://health.usnews.com/best-diet/volumetrics-diet"><span style="color: blue; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Best Weight-Loss Diets</span></a></span><span style="color: blue; font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">, </span><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;"><a href="https://health.usnews.com/best-diet/mayo-clinic-diet"><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Mayo
Clinic diet</span></a></span><span class="MsoHyperlink"><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"> , </span></span><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;"><a href="https://health.usnews.com/wellness/food/slideshows/healthy-carbs-to-eat"><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">healthy
carbs</span></a></span><span class="MsoHyperlink"><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"> <span style="mso-spacerun: yes;"> </span>, </span></span><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;"><a href="https://www.webmd.com/diet/a-z/jenny-craig-diet"><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">advice</span></a></span><span class="MsoHyperlink"><span style="font-family: Roboto; font-size: 14pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"> </span></span><span class="MsoHyperlink"><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span></span></span><span class="MsoHyperlink"><b><span color="windowtext" style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Image Sources:</span></b></span><span class="MsoHyperlink"><span color="windowtext" style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> </span></span><span style="font-family: Roboto; font-size: 14pt;"><a href="https://www.google.com/search?q=weight+loss&hl=en&authuser=0&tbm=isch&source=hp&biw=915&bih=810&ei=GGvNY9i3E8ay5NoPoLqZ0As&iflsig=AK50M_UAAAAAY815KKslryI8Je7_xidGvNwafxDYA4kM&ved=0ahUKEwjYo4_70tv8AhVGGVkFHSBdBroQ4dUDCAc&uact=5&oq=weight+loss&gs_lcp=CgNpbWcQAzIFCAAQgAQyCAgAEIAEELEDMgUIABCABDIFCAAQgAQyCAgAEIAEELEDMgUIABCABDIFCAAQgAQyBQgAEIAEMgUIABCABDIICAAQgAQQsQM6CAgAELEDEIMBOgsIABCABBCxAxCDAVDqBVixE2DvFGgBcAB4AIABLIgBoAOSAQIxMZgBAKABAaoBC2d3cy13aXotaW1nsAEA&sclient=img#imgrc=7DK3jCjd75md-M"><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">weight
loss</span></a></span><span class="MsoHyperlink"><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> , </span></span><span style="font-family: Roboto; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><a href="https://www.google.com/search?q=weight+watchers+points&tbm=isch&ved=2ahUKEwiv8oyHt92DAxVvGGIAHWQuAgQQ2-cCegQIABAA&oq=weight+watchers+&gs_lcp=CgNpbWcQARgBMgoIABCABBCKBRBDMgoIABCABBCKBRBDMgoIABCABBCKBRBDMgoIABCABBCKBRBDMgUIABCABDIKCAAQgAQQigUQQzIFCAAQgAQyCggAEIAEEIoFEEMyBQgAEIAEMgoIABCABBCKBRBDOg0IABCABBCKBRBDELEDUNcLWNcLYIohaABwAHgAgAEziAFikgEBMpgBAKABAaoBC2d3cy13aXotaW1nwAEB&sclient=img&ei=Wh2kZa_dEu-wiLMP5NyIIA&bih=945&biw=1920&hl=en#imgrc=F4AF7raRZK_BUM&imgdii=Dfv4vNCJZFBAnM">ww
points plan</a> , <a href="http://robdickson.net/nutrition-the-80/">fad diets</a></span></p>
</div>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com0tag:blogger.com,1999:blog-1637707427591443056.post-27678539030307342452024-01-07T14:42:00.003-05:002024-01-14T13:34:58.097-05:00Best Diets for Healthy Eating in 2024<div><!--[if gte mso 9]><xml>
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</p><span style="font-size: large;"><span style="font-family: Roboto;">So many
people talk about “eating healthier” and then go on a fad diet thinking it is
good for their health.<span> </span>What are some
diets that are good for your health?<span> </span><span> </span>What does “eating healthy” mean?<span> </span>There are diets to follow, not for weight
loss but for a healthier you.<span> </span>In the
classes I taught, students always recommended we should “eat healthy”.<span> </span>But when I asked them what this means they
often struggle to come up with specifics.<span>
</span>Instead of making a resolution to go on a “diet” this year, why not go
on a “diet” to eat healthier?<span> </span>Are there healthy
diets to follow?<span> </span>A diet not for weight
loss or weight gain, but just a healthy eating pattern? Not a “diet” you go on
for a week or two but a lifelong way to eating healthier every day.<span> </span><span> </span></span></span>
<p class="MsoNormal"><span style="font-size: large;"><span style="font-family: Roboto;">I was
watching TV recently and saw the commercial for taking pills to get your fruit
and veggies each day.<span> </span>Rather than take
pills, eat your fruit and veggies as a way to eat healthier in 2024.<span> </span>How do you know what a healthy diet is?<span> </span>A popular <a href="https://www.inspiringquotes.us/quotes/3416_aAQvdyDs#:~:text=Hulk%20Hogan%20quote%3A%20Train.%20Say%20your%20prayers.%20Eat,vitamins.%20%22Train.%20Say%20your%20prayers.%20Eat%20your%20vitamins.%22">quote</a>
from Hulk Hogan is “Train.<span> </span>Say your
prayers.<span> </span>Eat your vitamins.”<span> </span>By “eat your vitamins” he means rely on food
for your nutrients, not pills.<span> </span></span></span></p>
<p style="text-align: center;"><span style="mso-spacerun: yes;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOoSRp7-VvPXZsuH_nZcbzvV4tnMnuxYnync4Rm6AYIQe1VPfjRTjKQPPJb4H1zlMUvI-YiHTp_J_LpesxG73sabQmzLcoXGenPBV9zjqDJdcs83R-p7EtNAsGHoZ6NBAq7uSjjxxsTbZSIcjWbL-hJQZy9FAOyCspfZYyD_eGqU3gIqpm2LIcSgYXU0Q5/s800/1704311439294.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="800" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOoSRp7-VvPXZsuH_nZcbzvV4tnMnuxYnync4Rm6AYIQe1VPfjRTjKQPPJb4H1zlMUvI-YiHTp_J_LpesxG73sabQmzLcoXGenPBV9zjqDJdcs83R-p7EtNAsGHoZ6NBAq7uSjjxxsTbZSIcjWbL-hJQZy9FAOyCspfZYyD_eGqU3gIqpm2LIcSgYXU0Q5/w400-h400/1704311439294.jpg" width="400" /></a></div><p></p>
<p class="MsoNormal"><span style="font-size: medium;"><a href="https://health.usnews.com/best-diet/best-healthy-eating-diets">Best Diets
for Healthy Eating 2024</a>:<span style="mso-spacerun: yes;"> </span>Each year,
for the past 14 years, the <a href="https://health.usnews.com/best-diet/best-healthy-eating-diets">US News
& World Report</a> has evaluated the “Best Diets”.<span style="mso-spacerun: yes;"> </span>For 2024, U.S News reviewed and ranked 30
different diets using a panel of health experts. They ranked diets for healthy
eating based on:<span style="mso-spacerun: yes;"> </span></span></p>
<ul style="text-align: left;"><li class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;">How easy is the diet to follow?</span></li><li><span style="font-size: medium;">Is the diet nutritionally complete? Contains <b>all
food groups</b>, not short of important nutrients, does it provide enough
calories?</span></li><li><span style="font-size: medium;">Is the diet safe?</span></li></ul>
<p class="MsoNormal"><span style="font-size: medium;">Overall, the Best Diets for Health promote healthy eating habits,
are safe, easy to follow, provide good nutrition, and are best for overall health
and fitness.<span style="mso-spacerun: yes;"> </span>What do they look for?<span style="mso-spacerun: yes;"> </span>The health experts rank diets on a number of
parameters including how nutritious the diet is, how safe it is and whether the
diet protects against diseases like diabetes and heart disease.<span style="mso-spacerun: yes;"> </span>For 2024 the top spots went to Number
One:<span style="mso-spacerun: yes;"> </span>The Mediterranean Diet, Number
Two:<span style="mso-spacerun: yes;"> </span>The Flexitarian Diet and three the DASH
diet.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal"><span style="font-size: medium;"><b><u>Diets that ranked as the “</u></b><a href="https://health.usnews.com/best-diet/best-healthy-eating-diets"><b>Best
Diets</b></a><b><u>” for 2024</u></b></span></p><p class="MsoNormal"><span style="font-size: medium;"><b>1. <u> </u></b><a href="https://health.usnews.com/best-diet/mediterranean-diet"><b>Mediterranean
Diet</b></a> – This diet gets an 85.1% score and ranks as a Best Diet Overall.<span style="mso-spacerun: yes;"> </span>In the nutrition classes I taught, we often
talked about the Mediterranean Diet and why it is so good for one’s
health.<span style="mso-spacerun: yes;"> </span>This diet is based on the foods
people eat in Greece and other countries around the Mediterranean Sea. Not only
is this diet rich in fruits and veggies, in Greece, they lead an active
lifestyle.<span style="mso-spacerun: yes;"> </span>Many nutritionists and health
experts recommend this pattern of healthy eating.<span style="mso-spacerun: yes;"> </span>Rather than giving up a food group, this diet
recommends foods from each food group – but healthy foods from each group.</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l2 level2 lfo1; text-indent: -0.25in;"><span style="font-size: medium; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">a. </span></span><span style="font-size: medium;"><b style="mso-bidi-font-weight: normal;">Why is
this diet good for your health?</b><span style="mso-spacerun: yes;"> </span>The
Mediterranean diet is good for your overall health and can be used for weight
loss, for good <a href="https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/february/mediterranean-diet#:~:text=When%20the%20Mediterranean%20Diet%20Can%20Cause%20Problems&text=In%20some%20cases%2C%20the%20Mediterranean,from%20eating%20fewer%20dairy%20products">heart
health</a> by lowering cholesterol, for brain health, to prevent cancer and to
prevent and help control type 2 diabetes. <span style="mso-spacerun: yes;"> </span>Basically, a good diet pattern for <b>a</b> <b style="mso-bidi-font-weight: normal;">healthier you in 2024.</b> <span style="mso-spacerun: yes;"> </span>To get started, try the 30-Day Mediterranean
Diet Challenge at <a href="http://www.eatingwell.com/article/290717/30-day-mediterranean-diet-challenge/">Eating
Well</a>.<span style="mso-spacerun: yes;"> </span>Rather than go on a poorly
ranked diet like the Whole30 for 30 days, choose to try the Mediterranean Diet
for 30 days.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l2 level2 lfo1; text-indent: -0.25in;"><span style="font-size: medium;"><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">b.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span></b><b>Foods to enjoy:<span style="mso-spacerun: yes;"> </span>fruits, vegetables, olive oil, nuts, and
fish.<span style="mso-spacerun: yes;"> </span></b></span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l2 level3 lfo1; mso-text-indent-alt: -9.0pt; text-indent: -1.5in;"><span style="font-size: medium; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span>i. </span></span><span style="font-size: medium;"><b>Choose</b> <b>low-fat dairy</b> – 2%, 1% or non-fat
milk.<span style="mso-spacerun: yes;"> </span>Choose low-fat yogurt.<span style="mso-spacerun: yes;"> </span>Buy cheese that is made with low fat or skim
milk like <a href="https://www.marketwatch.com/story/save-your-life-eat-tomatoes-and-mozzarella-2013-05-22#:~:text=Mediterranean%20diet%20for%20heart%20health%20gains%20momentum.%20Foods,attack,%20stroke%20and%20other%20%E2%80%9Ccardiac%20events%E2%80%9D%20by%2030%.">mozzarella
cheese</a>.<span style="mso-spacerun: yes;"> </span>Real dairy is so important
to your health.<span style="mso-spacerun: yes;"> </span>Focus on eating real
dairy foods at every meal. You don’t want to cut back on <a href="https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/february/mediterranean-diet#:~:text=When%20the%20Mediterranean%20Diet%20Can%20Cause%20Problems&text=In%20some%20cases%2C%20the%20Mediterranean,from%20eating%20fewer%20dairy%20products">dairy
foods</a> on the Mediterranean Diet as you need the calcium and vitamin D real
dairy foods provide. </span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l2 level3 lfo1; mso-text-indent-alt: -9.0pt; text-indent: -1.5in;"><span style="font-size: medium; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span>ii. </span></span><span style="font-size: medium;"><b>Whole grains</b> – as noted in a previous blog
(<a href="https://ktknutrition.blogspot.com/2019/02/add-some-whole-grains-to-your-day.html">Add
some whole grains to your day</a>), so many Americans have few or no whole
grains in their day.<span style="mso-spacerun: yes;"> </span>Find a way to add
whole grains to your daily food intake and to your kid’s diet.<span style="mso-spacerun: yes;"> </span>Starting the day with oatmeal or Cheerios is
a good way to add whole grains to your day.</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l2 level3 lfo1; mso-text-indent-alt: -9.0pt; text-indent: -1.5in;"><span style="font-size: medium; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span>iii. </span></span><span style="font-size: medium;"><b>Fruit and Vegetables</b> – <b>5 A Day</b> is
a start.<span style="mso-spacerun: yes;"> </span>More than 5 A Day is even
healthier. As noted in previous blogs, bring a vegetable or piece of fruit with
you for lunch every day.<span style="mso-spacerun: yes;"> </span>Simple changes
can be oh so good for your health.</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l2 level3 lfo1; mso-text-indent-alt: -9.0pt; text-indent: -1.5in;"><span style="font-size: medium; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span>iv. </span></span><span style="font-size: medium;"><b>Nuts </b>– add a handful of nuts a day</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l2 level3 lfo1; mso-text-indent-alt: -9.0pt; text-indent: -1.5in;"><span style="font-size: medium; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span>v. </span></span><span style="font-size: medium;"><b>Seafood and fish </b>– aim for 2x a week.</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l2 level3 lfo1; mso-text-indent-alt: -9.0pt; text-indent: -1.5in;"><span style="font-size: medium; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span>vi. </span></span><span style="font-size: medium;"><b>Olive oil</b> – buy some Extra Virgin Olive Oil
(EVOO) and use it in cooking.<span style="mso-spacerun: yes;"> </span>(See <a href="https://ktknutrition.blogspot.com/2020/11/which-cooking-oils-are-healthy-which.html">Which
cooking oils are healthy?<span style="mso-spacerun: yes;"> </span>Which oils are
not so healthy?</a>)<span style="mso-spacerun: yes;"> </span>Olive oil is a
heart healthy oil. </span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 0.75in; mso-add-space: auto; mso-list: l2 level2 lfo1; text-indent: 0in;"><span style="font-size: medium; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">c. </span></span><span style="font-size: medium;"><b>Foods to cut back on: red meat, foods with
added sugar and foods high in saturated fat</b>.<span style="mso-spacerun: yes;"> </span>But you don’t want to cut back too much on
red meat as red meat is a great source of iron.</span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT7wnQn2-n8XGegMIpeijCpGBCLriGGeNNTOOwRUsLq4zeWOHDMS6jThaXGhm2i2jKvs_FAcn5ELgaX6ecWrAbX_pbBrgyO952sMcAIwDenZucy-c7fsVkAaFXmQ15Chhi5v3LykZ8-eVw3koqeK1s8WSpKEJq5ASbN9jlVpyMHV4L_cU651CHOoxSozf1/s1300/Health_Benefits_of_the_Mediterranean_Diet.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="850" data-original-width="1300" height="261" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT7wnQn2-n8XGegMIpeijCpGBCLriGGeNNTOOwRUsLq4zeWOHDMS6jThaXGhm2i2jKvs_FAcn5ELgaX6ecWrAbX_pbBrgyO952sMcAIwDenZucy-c7fsVkAaFXmQ15Chhi5v3LykZ8-eVw3koqeK1s8WSpKEJq5ASbN9jlVpyMHV4L_cU651CHOoxSozf1/w400-h261/Health_Benefits_of_the_Mediterranean_Diet.jpg" width="400" /></a></span></div>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo1; text-indent: -0.25in;"><span style="font-size: medium;"><b> 2. </b><a href="https://health.usnews.com/best-diet/flexitarian-diet"><b>Flexitarian Diet</b></a>–
In second place is the Flexitarian Diet.<span style="mso-spacerun: yes;">
</span>This sounds like it would be a “quack” diet, but it is actually a diet
that emphasizes many healthy foods, fruits, vegetables, whole grains and
plant-based protein.<span style="mso-spacerun: yes;"> </span>It is a diet that
combines vegetarian eating and flexibility.<span style="mso-spacerun: yes;">
</span>This diet has been around since 2009 and was popularized by Dawn Jackson
Blatner, R.D. in her book, “The Flexitarian Diet: The Mostly Vegetarian Way to
Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life”.<span style="mso-spacerun: yes;"> </span>The diet is mostly a vegetarian diet, the
flexibility comes in because you can still enjoy a burger, a steak and other
meat – but on occasion. <span style="mso-spacerun: yes;"> </span>If you are
interested in getting started on this diet, try the <a href="https://www.healthline.com/nutrition/flexitarian-diet-guide">Beginner’s
Guide</a>.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l2 level2 lfo1; text-indent: -0.25in;"><span style="font-size: medium;"><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">a.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span></b><b>You ADD these foods to your diet:</b></span></p><ul style="margin-left: 80px; text-align: left;"><li><span style="font-size: medium;"><b><span> </span></b><b>Plant-based protein</b> and eggs = tofu,
beans, lentils, peas, nuts, eggs and seeds.</span></li><li><span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;"><b>Fruit </b>– all kinds</span></li><li>
<span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;"><b>Vegetables</b></span></li><li>
<span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;"><b>Whole grains – </b>including brown rice,
Quinoa, oats, buckwheat, barley</span></li><li>
<span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;"><b>Herbs and spices</b> – spices are super
healthy so a good addition to any diet, </span></li><li>
<span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;"><b>Oil</b> – olive oil</span></li><li>
<span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;"><b>Protein</b> – emphasis on fish and poultry</span></li><li>
<span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;"><b>Dairy</b> – real dairy milk<span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><br /></span></li></ul></div><div>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l2 level2 lfo1; text-indent: -0.25in;"><span style="font-size: medium; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">b.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: medium;"><b>Foods to cut back on:</b><span style="mso-spacerun: yes;"> </span>red meat, fried and fast food, butter, stick
margarine (choose tub margarine) and foods with added sugar like sweets and soft
drinks.</span></p><p class="MsoListParagraphCxSpMiddle" style="margin-left: 0.1732in; mso-add-space: auto; mso-list: l2 level2 lfo1; text-align: left; text-indent: -0.25in;"><span style="font-size: medium;"><a href="https://health.usnews.com/best-diet/dash-diet"><b>3. DASH Diet</b></a> –
this diet stands for <b style="mso-bidi-font-weight: normal;"><u>D</u>ietary <u>A</u>pproaches
to <u>S</u>top <u>H</u>ypertension</b>, thus the acronym, <b style="mso-bidi-font-weight: normal;">DASH</b>. Although it was designed to help lower blood pressure, the
diet is good for your health.<span style="mso-spacerun: yes;"> </span>U.S. News
& World Report notes the diet is praised for its nutritional completeness,
safety, ability to control diabetes, and prevent high blood pressure
(hypertension).<span style="mso-spacerun: yes;"> </span>The focus on fruits,
vegetables, whole grains and real low-fat dairy, loads the diet up with
potassium, calcium, protein and fiber.<span style="mso-spacerun: yes;">
</span>These nutrients help lower blood pressure and U.S News terms them “blood
pressure-deflating nutrients”.<span style="mso-spacerun: yes;"> </span>The DASH
diet also lower risk of stroke, Type 2 diabetes, obesity and heart events. </span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l2 level2 lfo1; text-indent: -0.25in;"><span style="font-size: medium; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">a.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;"><b>Nutrients </b>– the diet emphasizes nutrients
that help lower one’s blood pressure like potassium and calcium.<span style="mso-spacerun: yes;"> </span>It encourages more fruits, vegetables, whole
grains and lean protein and dairy – but low-fat dairy products.<span style="mso-spacerun: yes;"> </span>Be sure to choose real dairy, not fake
dairy.<span style="mso-spacerun: yes;"> </span>Real dairy means cow’s milk,
yogurt made with cow’s milk and cheese. </span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l2 level2 lfo1; text-indent: -0.25in;"><span style="font-size: medium; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">b.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;"><b>Foods to limit</b> are those higher in
saturated fats like fatty meats, full-fat dairy foods, coconut oil, and foods
high in salt.<span style="mso-spacerun: yes;"> </span>Choose lean cuts of meat
to lower saturated fat.<span style="mso-spacerun: yes;"> </span>Also, cutting
back on added sugar by cutting back on sodas, sports drinks and other
sugar-sweetened beverages and sweets high in added sugar.</span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l2 level2 lfo1; text-indent: -0.25in;"><span style="font-size: medium; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">c.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;"><b>Cut back on salt</b> in foods by using herbs
and spices to flavor your food.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l2 level2 lfo1; text-indent: -0.25in;"><span style="font-size: medium; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">d.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;"><b>Fruit and Veggies</b> – be sure to have at
least one serving of fruit or a vegetable at every meal. And don’t count the fast-food
French Fries as your veggie serving. </span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l2 level2 lfo1; text-indent: -0.25in;"><span style="font-size: medium; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">e.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;"><b>Exercise</b> – Aim for at least 30 minutes a
day.<span style="mso-spacerun: yes;"> </span>This could be a 15- minute walk
after lunch and a 15- minute walk after dinner.<span style="mso-spacerun: yes;">
</span></span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l2 level2 lfo1; text-indent: -0.25in;"><span style="font-size: medium; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">f.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;"><b>To get more guidance on the DASH diet</b>
from the National Heart, Lung, and Blood Institute, get a 20 page guide, <a href="https://www.nhlbi.nih.gov/files/docs/public/heart/new_dash.pdf">DASH Eating
Plan</a> or a 6 page guide at <a href="https://www.womenscollegehospital.ca/wp-content/uploads/2022/06/dash_brief.pdf">Lowering
Blood Pressure with DASH</a>.<span style="mso-spacerun: yes;"> </span>Try some <a href="https://www.mayoclinic.org/healthy-lifestyle/recipes/dash-diet-recipes/rcs-20077146">DASH-diet
recipes</a> from the Mayo Clinic.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 0.25in; mso-add-space: auto;"><span style="font-size: medium;">U.S. News recommends some easy steps to take to start eating the DASH
way.<span style="mso-spacerun: yes;"> </span>Try one or more of these small
steps:</span></p></div><div style="margin-left: 40px; text-align: left;"><ul style="text-align: left;"><li><span style="font-size: medium;"> Add a fruit or vegetable to every meal.<span style="mso-spacerun: yes;"> </span>If you already have a vegetable at dinner, add
a fruit.</span></li><li> <span style="font-size: medium;"><span style="font-family: Symbol;">A</span>im for 2 meat-free meals a week.<span style="mso-spacerun: yes;"> </span>Enjoy some seafood in place of meat.</span></li><li> <span style="font-size: medium;">Instead of chips, enjoy a handful of nuts like
peanuts, cashews, pecans.</span></li><li> <span style="font-size: medium;">Add some whole grains to your day, like whole
wheat bread, a bowl of whole grain cereal.<span style="mso-spacerun: yes;">
</span></span></li><li> <span style="font-size: medium;">Start taking a 15-minute walk after lunch or
after dinner each day.</span></li></ul></div>
<p class="MsoNormal" style="margin-left: 0.25in;"><span style="font-size: medium;">Although the DASH diet was
designed for lowering high blood pressure, it is a good overall pattern of healthy
eating.</span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGCRhOopAuw8WKbAjVjKOZ6sumVkDXyFvhv3UKYNYSmN84hWozcdbQlSU66OLGnbtQrBYU0tpLUW5CvvDlB3Z1O0lBI_rmjh2C9Wax7zxKRIZmNzrZXrDY-VRsI014HbUs_3vPQJrOlf0I1X-Ont-bYlYkStpZa7kB9WyLT13zYUKNAhLslBaB1liM9a6z/s1932/DASH%20DIET%20Graphic-01.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1164" data-original-width="1932" height="241" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGCRhOopAuw8WKbAjVjKOZ6sumVkDXyFvhv3UKYNYSmN84hWozcdbQlSU66OLGnbtQrBYU0tpLUW5CvvDlB3Z1O0lBI_rmjh2C9Wax7zxKRIZmNzrZXrDY-VRsI014HbUs_3vPQJrOlf0I1X-Ont-bYlYkStpZa7kB9WyLT13zYUKNAhLslBaB1liM9a6z/w400-h241/DASH%20DIET%20Graphic-01.jpg" width="400" /></a></span></div>
<p class="MsoNormal"><span style="font-size: medium;"><b>Conclusion</b>:<span style="mso-spacerun: yes;"> </span>So
rather than going on some crazy diet plan in an effort to eat healthier in 2024,
choose one of the above diets to begin modeling your own eating after.<span style="mso-spacerun: yes;"> </span>Rather than focusing on foods to cut from
your diet to eat healthier, focus on what healthy foods you can add to your
day.<span style="mso-spacerun: yes;"> </span>Healthy eating doesn’t mean giving
up all the foods you like to eat, but adding foods that promote good health
like more fruits and vegetables, more whole grains, and more low-fat real dairy
to your day.<span style="mso-spacerun: yes;"> </span>I once had a student that
followed my recommendation to eat at least 5 fruits and veggies a day.<span style="mso-spacerun: yes;"> </span>After a few weeks, he said he lost 15
pounds.<span style="mso-spacerun: yes;"> </span>When I asked what he did to lose
this weight, he said he was so full from eating the 5 fruits and veggies a day
that he didn’t have room for all the unhealthy snacks he used to eat.<span style="mso-spacerun: yes;"> </span>Another student started following the
Mediterranean Diet pattern of eating.<span style="mso-spacerun: yes;">
</span>She said she had more energy and just “felt better”.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal"><span style="font-size: medium;"><b>Sources</b>: <a href="https://www.inspiringquotes.us/quotes/3416_aAQvdyDs#:~:text=Hulk%20Hogan%20quote%3A%20Train.%20Say%20your%20prayers.%20Eat,vitamins.%20%22Train.%20Say%20your%20prayers.%20Eat%20your%20vitamins.%22">quote</a><span class="MsoHyperlink"> <span style="mso-spacerun: yes;"> </span>, </span><a href="https://health.usnews.com/best-diet/best-healthy-eating-diets">Best Diets
for Healthy Eating 2024</a><span class="MsoHyperlink"> , </span><a href="https://health.usnews.com/best-diet/best-healthy-eating-diets">US News
& World Report</a><span class="MsoHyperlink"> , </span><a href="https://health.usnews.com/best-diet/best-healthy-eating-diets"><b>Best
Diets</b></a><span class="MsoHyperlink"> , </span><a href="https://health.usnews.com/best-diet/mediterranean-diet"><b>Mediterranean
Diet</b></a><span class="MsoHyperlink">, </span><a href="https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/february/mediterranean-diet#:~:text=When%20the%20Mediterranean%20Diet%20Can%20Cause%20Problems&text=In%20some%20cases%2C%20the%20Mediterranean,from%20eating%20fewer%20dairy%20products">heart
health</a><span class="MsoHyperlink"> , </span><a href="http://www.eatingwell.com/article/290717/30-day-mediterranean-diet-challenge/">Eating
Well</a><span class="MsoHyperlink"> , </span><a href="https://www.marketwatch.com/story/save-your-life-eat-tomatoes-and-mozzarella-2013-05-22#:~:text=Mediterranean%20diet%20for%20heart%20health%20gains%20momentum.%20Foods,attack,%20stroke%20and%20other%20%E2%80%9Ccardiac%20events%E2%80%9D%20by%2030%.">mozzarella
cheese</a><span class="MsoHyperlink"> , </span><a href="https://ktknutrition.blogspot.com/2019/02/add-some-whole-grains-to-your-day.html">Add
some whole grains to your day</a><span class="MsoHyperlink"> , </span><a href="https://ktknutrition.blogspot.com/2020/11/which-cooking-oils-are-healthy-which.html">Which
cooking oils are healthy?<span style="mso-spacerun: yes;"> </span>Which oils are
not so healthy?</a><span class="MsoHyperlink"> , </span><a href="https://health.usnews.com/best-diet/flexitarian-diet"><b>Flexitarian Diet</b></a><span class="MsoHyperlink"> , </span><a href="https://www.healthline.com/nutrition/flexitarian-diet-guide">Beginner’s
Guide</a><span class="MsoHyperlink"> , </span><a href="https://health.usnews.com/best-diet/dash-diet"><b>DASH Diet</b></a><span class="MsoHyperlink"> , </span><a href="https://www.nhlbi.nih.gov/files/docs/public/heart/new_dash.pdf">DASH
Eating Plan</a><span class="MsoHyperlink"> , </span><a href="https://www.womenscollegehospital.ca/wp-content/uploads/2022/06/dash_brief.pdf">Lowering
Blood Pressure with DASH</a><span class="MsoHyperlink"> , </span><a href="https://www.mayoclinic.org/healthy-lifestyle/recipes/dash-diet-recipes/rcs-20077146">DASH-diet
recipes</a><span class="MsoHyperlink"> <span style="mso-spacerun: yes;"> </span><b>Image
Sources:</b><span style="mso-spacerun: yes;"> </span></span><a href="https://www.google.com/search?q=us+news+best+diets+2024&sca_esv=596237582&hl=en&tbm=isch&source=hp&biw=1920&bih=945&ei=JJSZZc2JLs-j5NoPqvGsmAU&iflsig=AO6bgOgAAAAAZZmiNKq1iQOSuhhq9NV7KY8G9ihGuYo4&ved=0ahUKEwjNq_flqsmDAxXPEVkFHao4C1MQ4dUDCAc&uact=5&oq=us+news+best+diets+2024&gs_lp=EgNpbWciF3VzIG5ld3MgYmVzdCBkaWV0cyAyMDI0SM48UABYpDhwAXgAkAEAmAGRAaABrgyqAQQyMi4yuAEDyAEA-AEBigILZ3dzLXdpei1pbWfCAggQABiABBixA8ICBRAAGIAEwgIHEAAYgAQYGMICBhAAGAgYHg&sclient=img#imgrc=TODv_apGuEqwEM">Best
Diets<span style="mso-spacerun: yes;"> </span></a><span class="MsoHyperlink"><span style="mso-spacerun: yes;"> </span>, </span><a href="https://www.google.com/search?q=mediterranean+diet+healh+benefits&tbm=isch&ved=2ahUKEwjGtYeMrcmDAxX1MmIAHWtEA1AQ2-cCegQIABAA&oq=mediterranean+diet+healh+benefits&gs_lcp=CgNpbWcQAzoNCAAQgAQQigUQQxCxAzoICAAQgAQQsQM6BQgAEIAEOgsIABCABBCxAxCDAToKCAAQgAQQigUQQzoGCAAQCBAeOgcIABCABBAYUOUGWLQfYOggaABwAHgAgAE8iAGFBpIBAjE2mAEAoAEBqgELZ3dzLXdpei1pbWfAAQE&sclient=img&ei=jZaZZYa7I_XliLMP64iNgAU&bih=945&biw=1920&hl=en#imgrc=0mIByL3hUW4-JM">Mediterranean
Diet</a><span class="MsoHyperlink"> , </span><a href="https://www.google.com/search?q=dash+diet&hl=en&authuser=0&tbm=isch&source=hp&biw=1920&bih=880&ei=BRzjYZrwKOeEytMPtpaC-As&iflsig=ALs-wAMAAAAAYeMqFVphbfMhzGcUQnsPfwhlmvEksooJ&ved=0ahUKEwjahtbSurT1AhVngnIEHTaLAL8Q4dUDCAY&uact=5&oq=dash+diet&gs_lcp=CgNpbWcQAzILCAAQgAQQsQMQgwEyCwgAEIAEELEDEIMBMgUIABCABDIFCAAQgAQyBQgAEIAEMgUIABCABDIFCAAQgAQyBQgAEIAEMgUIABCABDIFCAAQgAQ6CAgAEIAEELEDOgQIABADOggIABCxAxCDAToGCAAQBRAeOgQIABAeUJgEWI4YYJ8ZaARwAHgAgAEziAG-A5IBAjEymAEAoAEBqgELZ3dzLXdpei1pbWewAQA&sclient=img#imgrc=EmtGbxhqqajkxM">DASH
Diet</a></span></p>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com0tag:blogger.com,1999:blog-1637707427591443056.post-27890348749159380872023-12-31T16:03:00.005-05:002024-01-14T13:38:49.828-05:00Some Health Resolutions to Add and Some to Take off your New Year’s List<p><span style="font-size: medium;">Who doesn’t make some New Year’s
Resolutions?<span style="mso-spacerun: yes;"> </span>Most of us make resolutions
but unfortunately most of us don’t keep those resolutions.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><a href="https://www.forbes.com/health/mind/new-year-resolutions-survey-2024/">Forbes
Health</a> polled Americans about their 2024 New Year’s Resolutions.<span style="mso-spacerun: yes;"> </span>What are the top New Year’s Resolutions for
2024?<span style="mso-spacerun: yes;"> </span>Top priority was improving fitness
(48%), improving finances was second (38%), improving mental health came in third
(36%) and losing weight came in fourth (34%).<span style="mso-spacerun: yes;">
</span>But a fifth was improving ones’ diet (32%).<span style="mso-spacerun: yes;"> </span>Despite good intentions, many of us fail to
keep these <a href="https://www.forbes.com/health/mind/new-years-resolutions-statistics/">resolutions</a>.<span style="mso-spacerun: yes;"> </span>Only about 8% keep their resolutions for one
month, about 22% last 2 months, and only 13% are going strong at 4 months.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></span></p><div>
<p class="MsoNormal" style="margin-left: 0in;"><span style="font-size: medium;">But setting goals for yourself is a
good idea.<span style="mso-spacerun: yes;"> </span>Some <a href="https://www.silversneakers.com/blog/6-worst-new-years-resolutions-nutritionists-hear/?utm_campaign=SilverSneakers%20-%20Newsletter%20Yes&utm_source=hs_email&utm_medium=email&utm_content=68587896&_hsenc=p2ANqtz-9lZS8XsulnHuyZEshnBOqyAH2WEjuPkATHEF8rOfMnBQAqkmUwOs43o-99I8Bfe_DFDj97D8e25G9BSoHYqmQRQwwPYQ&_hsmi=68601884">nutritionists</a>
got together and came up with some New Year’s Resolutions you should not put on
your list.<span style="mso-spacerun: yes;"> </span>And they give some guidance
of how to set some health goals for the new year that are more likely to be
successful.<span style="mso-spacerun: yes;"> </span></span></p><p class="MsoNormal" style="margin-left: 0in; text-align: center;"><span style="mso-spacerun: yes;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHezXGnIwvNtJ5Jd2WOmmbHLybvzOzIhiucIWjbXLv5dsUNlkrMrRh8LRV-N51Dixqc-RSbUTZybRWdHfN3W4QkesbLatIFN-Z0Gw2CycG2MPj1h020FxBlVUjr1N8yekFLhAovNTTP1cy2PXqI_RB8k2K0WEkSSamHLYmkJrY7AdCi7MwwZ0ABuPjTjs2/s550/Happy%20Healthy%20New%20Year.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="400" data-original-width="550" height="291" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHezXGnIwvNtJ5Jd2WOmmbHLybvzOzIhiucIWjbXLv5dsUNlkrMrRh8LRV-N51Dixqc-RSbUTZybRWdHfN3W4QkesbLatIFN-Z0Gw2CycG2MPj1h020FxBlVUjr1N8yekFLhAovNTTP1cy2PXqI_RB8k2K0WEkSSamHLYmkJrY7AdCi7MwwZ0ABuPjTjs2/w400-h291/Happy%20Healthy%20New%20Year.png" width="400" /></a></div><p></p>
<p class="MsoNormal" style="margin-left: 0in;"><span style="font-size: medium;"><b style="mso-bidi-font-weight: normal;"><u>Setting
goals –</u></b> when setting goals for the coming year, make them very
specific, small and ones you can measure.</span></p>
<ul style="text-align: left;"><li class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"> <span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: medium;"><b style="mso-bidi-font-weight: normal;">Exercise</b>:<span style="mso-spacerun: yes;"> </span>a top resolution is “<a href="https://www.lifehack.org/articles/communication/50-new-years-resolution-ideas-and-how-achieve-each-them.html">exercising
more</a>” or “<a href="https://www.forbes.com/health/mind/new-year-resolutions-survey-2024/">improving
fitness</a>”<span style="mso-spacerun: yes;"> </span></span></li></ul>
</div><div><ul style="text-align: left;"><ul><li class="MsoListParagraphCxSpMiddle" style="margin-left: 0.00980002in; text-indent: -0.25in;"><span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"> <span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;">Don’t say:<span style="mso-spacerun: yes;"> </span><span> </span>I will exercise more.</span></li><li><span style="font-size: medium;"><b>Do say:</b><span style="mso-spacerun: yes;">
</span><b><i>I will go for a walk at lunch for 20 minutes on Monday, Wednesday, and
Friday</i>.</b></span></li><li><span style="font-size: medium;">Don’t say:<span style="mso-spacerun: yes;">
</span>I will join a gym.</span></li><li><span style="font-size: medium;"><b>Do Say:</b><span style="mso-spacerun: yes;">
</span><i><b>I will sign up for the yoga class that meets on Saturday morning at 9 AM
and will go every Saturday for 10 weeks. </b></i></span></li></ul></ul><ul style="text-align: left;"><li><span style="font-size: medium;"><b style="mso-bidi-font-weight: normal;">Healthy
Eating</b>:<span style="mso-spacerun: yes;"> </span>another top resolution is eating
healthier food.<span style="mso-spacerun: yes;"> </span>Sticking to 1-2 small
changes that are realistic will lead to success.<span style="mso-spacerun: yes;"> </span>Note what the change is and <a href="https://www.menshealth.com/trending-news/g19535184/best-new-years-resolutions/?slide=2">WHEN</a>
you will do it. Focus on <b>adding healthy foods</b> to your diet and <b>not on
deletions</b>.</span></li><ul><li> <span style="font-size: medium;"><b>Don’t say:</b><span style="mso-spacerun: yes;"> </span></span></li><ul><li><span style="font-size: medium;">I will eat healthier in 2024.</span></li></ul><li> <span style="font-size: medium;"><b>Do say:</b></span></li><li style="margin-left: 40px; text-align: left;"><span style="font-size: medium;"><b><i>I will pack my <a href="https://www.myplate.gov/">MyPlate</a>
lunch and bring to work on Monday, Tuesday, Wednesday, and Thursday.</i><i> </i></b></span></li><li style="margin-left: 40px; text-align: left;"><span style="font-size: medium;"><b><i>I will eat out for lunch only on Fridays.</i><i> </i></b></span></li><li style="margin-left: 40px; text-align: left;"><span style="font-size: medium;"><b><i>I will
eat a piece of fruit at lunch every day.<span style="mso-spacerun: yes;"> </span></i></b></span></li><li style="margin-left: 40px; text-align: left;"><span style="font-size: medium;"><b><i><span style="mso-spacerun: yes;"> </span></i></b><i><b>I will bring some yogurt in my lunch every day
to eat at lunch or as a snack</b>.</i> (See:<span style="mso-spacerun: yes;"> </span><a href="https://ktknutrition.blogspot.com/2023/04/is-greek-yogurt-good-for-you.html">Is
Greek yogurt good for you?</a> )<i> </i></span></li><li style="margin-left: 40px; text-align: left;"><span style="font-size: medium;"><i><b>I will drink a glass of 100% juice every day for
breakfast.</b></i> (See:<span style="mso-spacerun: yes;"> </span><a href="https://ktknutrition.blogspot.com/2021/09/are-you-drinking-real-juice-or-fake.html">Are
you drinking real juice or fake juice?</a>)</span></li></ul></ul><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7il14SeiXSKWpAaX4IRaDkXlZ3cOOhB990EKx347lJDrN1Rz4WCvJbPFEu4HnVC5OF35c5I5H8SJJfh8cekIDTtz9AwUNunIqtw2s79i4DTbQwo2CkrHwH4sc3MTwUmDHwH1lGfny-xu5pPgma77B-oMTKreQtj-gGGmuBpI1T5Eg0DGI-LOUK8-D4KIp/s450/Minute-Maid_Orange-Juice_Original-Low-Pulp_59oz.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="450" data-original-width="270" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7il14SeiXSKWpAaX4IRaDkXlZ3cOOhB990EKx347lJDrN1Rz4WCvJbPFEu4HnVC5OF35c5I5H8SJJfh8cekIDTtz9AwUNunIqtw2s79i4DTbQwo2CkrHwH4sc3MTwUmDHwH1lGfny-xu5pPgma77B-oMTKreQtj-gGGmuBpI1T5Eg0DGI-LOUK8-D4KIp/w240-h400/Minute-Maid_Orange-Juice_Original-Low-Pulp_59oz.png" width="240" /></a></div><ul style="text-align: left;"><li><span style="font-size: medium;"><b style="mso-bidi-font-weight: normal;">Eating
out</b></span></li></ul></div></div>
<p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; text-align: left; text-indent: -0.25in;"><span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;"><b>Don’t Say:</b><span style="mso-spacerun: yes;">
</span>I won’t eat out anymore.<span style="mso-spacerun: yes;"> </span></span></p><p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; text-align: left; text-indent: -0.25in;"><span style="font-size: medium; mso-spacerun: yes;"> </span><span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;"><b>Do Say:</b><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span></span></p><div style="margin-left: 80px; text-align: left;"><ul style="text-align: left;"><li><span style="font-size: medium;"><i><b>When I eat out, I will share dessert.</b></i></span></li><li><span style="font-size: medium;"><b><i><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-variant: normal; font-variation-settings: normal; line-height: normal;"> </span></span></span>I will enjoy the bread basket.<span style="mso-spacerun: yes;"> </span></i></b></span></li><li><span style="font-size: medium;"><b><i>When I eat out, I won’t order fried food, but
roasted, broiled or baked. </i>
<i><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-variant: normal; font-variation-settings: normal; line-height: normal;"> </span></span></span></i></b></span></li><li><span style="font-size: medium;"><i><b>I won’t order sweetened tea or soda but
unsweetened tea or just drink plain water</b>.</i></span></li></ul></div><div>
<p class="MsoNormal" style="margin-left: 0in;"><span style="font-size: medium;">The focus of your health goals for
2024 should be on lifestyle changes and not on fad diets or quick weight-loss
schemes.<span style="mso-spacerun: yes;"> </span>Make some small changes like
the idea of eating some fresh fruit at lunch every day.<span style="mso-spacerun: yes;"> </span>Choose changes that you can easily succeed
at, yet goals that will lead to a healthier you.<span style="mso-spacerun: yes;"> </span>For example, my sister was told by a health
professional to add a vegetable to her lunch every day.<span style="mso-spacerun: yes;"> </span>My sister added some baby carrots to her
lunch as it was an easy thing to do, but oh so good for her health.<span style="mso-spacerun: yes;"> </span>I followed her example and now I eat some
baby carrots for lunch every day.<span style="mso-spacerun: yes;"> </span>What
simple, easy health goals will you set for yourself in 2024? <span style="mso-spacerun: yes;"> </span>To help motivate you, watch this one- minute
video that provides some guidance on setting healthy resolutions:<span style="mso-spacerun: yes;"> </span><a href="https://www.msn.com/en-us/health/fitness/healthy-new-year-s-resolutions-are-achievable/vi-AA1m3RXn#details">Healthy
New Year’s resolutions are achievable</a>. </span></p><p class="MsoNormal" style="margin-left: 0in; text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3Z8pNXpU_usFzCljIS54QPFlHcLtE9k-7qfPUAmQmFPH6M6ZIV6qgk9370_VLrbCmnK1DF8JTqctOAc4kXJ4soIB2XqWgOcZ-iPkKj_xJTWtmbKY0Yyc4cVz2grcSIwsOjawp3dCxYK-SERNce-jmYLRDZE0tyF8mMPBE3YQmWvtkmLQczYuH1zpD-vbu/s5472/Fresh%20fruit.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3648" data-original-width="5472" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3Z8pNXpU_usFzCljIS54QPFlHcLtE9k-7qfPUAmQmFPH6M6ZIV6qgk9370_VLrbCmnK1DF8JTqctOAc4kXJ4soIB2XqWgOcZ-iPkKj_xJTWtmbKY0Yyc4cVz2grcSIwsOjawp3dCxYK-SERNce-jmYLRDZE0tyF8mMPBE3YQmWvtkmLQczYuH1zpD-vbu/w400-h266/Fresh%20fruit.jpg" width="400" /></a></div><p></p>
<p class="MsoNormal" style="margin-left: 0in;"><span style="font-size: medium;"><b>Sources</b>: <a href="https://www.forbes.com/health/mind/new-year-resolutions-survey-2024/">Forbes
Health</a> , <a href="https://www.forbes.com/health/mind/new-years-resolutions-statistics/">resolutions</a>
, <a href="https://www.silversneakers.com/blog/6-worst-new-years-resolutions-nutritionists-hear/?utm_campaign=SilverSneakers%20-%20Newsletter%20Yes&utm_source=hs_email&utm_medium=email&utm_content=68587896&_hsenc=p2ANqtz-9lZS8XsulnHuyZEshnBOqyAH2WEjuPkATHEF8rOfMnBQAqkmUwOs43o-99I8Bfe_DFDj97D8e25G9BSoHYqmQRQwwPYQ&_hsmi=68601884">nutritionists</a><span class="MsoHyperlink"> , </span><a href="https://www.lifehack.org/articles/communication/50-new-years-resolution-ideas-and-how-achieve-each-them.html">exercising
more</a><span class="MsoHyperlink"> , </span><a href="https://www.forbes.com/health/mind/new-year-resolutions-survey-2024/">improving
fitness</a> , <a href="https://www.menshealth.com/trending-news/g19535184/best-new-years-resolutions/?slide=2">WHEN</a><span class="MsoHyperlink"> , </span><a href="https://www.myplate.gov/">MyPlate</a> , <a href="https://ktknutrition.blogspot.com/2023/04/is-greek-yogurt-good-for-you.html">Is
Greek yogurt good for you?</a> , <a href="https://ktknutrition.blogspot.com/2021/09/are-you-drinking-real-juice-or-fake.html">Are
you drinking real juice or fake juice?</a> , <a href="https://www.msn.com/en-us/health/fitness/healthy-new-year-s-resolutions-are-achievable/vi-AA1m3RXn#details">Healthy
New Year’s resolutions are achievable</a> <span style="mso-spacerun: yes;"> </span><b>Images</b>: <a href="https://www.bing.com/images/search?view=detailV2&ccid=6BDNJaSD&id=C2183FE0DC878DFF3AFB612E9A761910B515E724&thid=OIP.6BDNJaSDXmvIWxXu-_ctaAHaFY&mediaurl=https%3A%2F%2Fth.bing.com%2Fth%2Fid%2FR.e810cd25a4835e6bc85b15eefbf72d68%3Frik%3DJOcVtRAZdpouYQ%26riu%3Dhttp%253a%252f%252fcreatingmykaleidoscope.com%252fwp-content%252fuploads%252f2018%252f01%252fA-Happy-Healthy-New-Year.png%26ehk%3D3wSlbYVzKrreNTtPBe9ON17TCbTm91cQ7DPJWHJ8lUQ%253d%26risl%3D%26pid%3DImgRaw%26r%3D0&exph=400&expw=550&q=New+Year+Health+Quotes&simid=607986186561748002&form=IRPRST&ck=7E031C0F53D48CE27275B634590A15C6&selectedindex=0&itb=0&ajaxhist=0&ajaxserp=0&vt=2&sim=11&pivotparams=insightsToken%3Dccid_6BDNJaSD*cp_AFD94706C7BFFD6B304516B798307095*mid_9EC43037FE5FF741FE27612E9A761910B515E724*simid_608053681938453097*thid_OIP.6BDNJaSDXmvIWxXu-!_ctaAHaFY%26imgurl%3Dhttps%253A%252F%252Fth.bing.com%252Fth%252Fid%252FR.e810cd25a4835e6bc85b15eefbf72d68%253Frik%253DJOcVtRAZdpouYQ%2526riu%253Dhttp%25253a%25252f%25252fcreatingmykaleidoscope.com%25252fwp-content%25252fuploads%25252f2018%25252f01%25252fA-Happy-Healthy-New-Year.png%2526ehk%253D3wSlbYVzKrreNTtPBe9ON17TCbTm91cQ7DPJWHJ8lUQ%25253d%2526risl%253D%2526pid%253DImgRaw%2526r%253D0%2526sres%253D1%2526sresct%253D1%26%26cal%3D0.05%26cat%3D0.05%26car%3D0.95%26cab%3D0.95%26ann%3D%26hotspot%3D&iss=VSI&ajaxhist=0&ajaxserp=0">New
Years Resolutions</a> , <a href="https://www.google.com/search?q=100%25+juice&sca_esv=594634983&hl=en&tbm=isch&source=hp&biw=904&bih=906&ei=l3iQZZi3G8aeptQPxqeA2A4&iflsig=AO6bgOgAAAAAZZCGpxlG2dyUzdq3QmR1enJQxQtOLoeY&ved=0ahUKEwjY3tOg-7eDAxVGj4kEHcYTAOsQ4dUDCAc&uact=5&oq=100%25+juice&gs_lp=EgNpbWciCjEwMCUganVpY2UyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAESNorUABYiidwAHgAkAEAmAFkoAHmBqoBAzkuMbgBA8gBAPgBAYoCC2d3cy13aXotaW1nwgIIEAAYgAQYsQPCAg4QABiABBiKBRixAxiDAcICCxAAGIAEGLEDGIMB&sclient=img#imgrc=CUHCFVJWIK-4rM">Juice<span style="mso-spacerun: yes;"> </span></a><span style="mso-spacerun: yes;"> </span>,
<a href="https://d.docs.live.net/79e73be766533c93/Documents/Blogging/Blog%20posts/2023/December/%3ca%20href=%22https:/www.freepik.com/free-photo/colorful-fruits-ripe-mellow-fresh-oranges-apples-dark-desk_8077681.htm#query=fresh%20fruit&position=32&from_view=search&track=ais&uuid=e0c62179-3d15-410e-84f7-0e85e97c0219">Image by mdjaff</a> on Freepik">Fresh
fruit</a></span></p>
</div>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com0tag:blogger.com,1999:blog-1637707427591443056.post-89729356842818514982023-12-24T10:35:00.006-05:002024-01-15T20:26:46.983-05:00Some tips to help you avoid that holiday weight gain<p><span style="font-size: medium;">Who doesn’t love going to holiday parties and enjoying all
that good food to eat?<span style="mso-spacerun: yes;"> </span>But along with
enjoying all that delicious holiday food can come some unwanted pounds.<span style="mso-spacerun: yes;"> </span>What can you do to enjoy the food but not add
on the unwanted weight?<span style="mso-spacerun: yes;"> </span>Between
mid-November and mid-January, Americans gain about 1-2 pounds.<span style="mso-spacerun: yes;"> </span>Not all that much except if one doesn’t lose
those couple of pounds and they stick around until the next year’s holiday
season.<span style="mso-spacerun: yes;"> </span>Some experts think this holiday
weight gain is responsible for adult weight creep.<span style="mso-spacerun: yes;"> </span>Just a few added pounds a year ends up being
many pounds over a decade.<span style="mso-spacerun: yes;"> </span><a href="https://www.consumerreports.org/dieting-weight-loss/avoiding-holiday-weight-gain/">Consumer
Reports</a> and <a href="https://www.healthline.com/nutrition/tips-to-avoid-holiday-weight-gain#section1">others</a>
have a few recommendations to help avoid gaining weight over the holidays.<span style="mso-spacerun: yes;"> </span>Try out what works for you, even try one of
the tips each day.</span></p><p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFyDZHvq_e7CgLUlhgi9CTcnrZIKY-rFTeMWy6Oldnt10GObevE3rlyVE7uFfbqs-nFxFc9Px3XnKy3VNsWYok4Ya60kglMHOThIv2GMEJ2oGq4REHCzkWudOA4AnnetY1YZzsOgysQtq7HqeNa9LwPZ_hzsYqozhXHiZofShi6WC_kupQIkorM9wU0yS0/s600/scale%20conair-ghk-index-1553611008.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="600" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFyDZHvq_e7CgLUlhgi9CTcnrZIKY-rFTeMWy6Oldnt10GObevE3rlyVE7uFfbqs-nFxFc9Px3XnKy3VNsWYok4Ya60kglMHOThIv2GMEJ2oGq4REHCzkWudOA4AnnetY1YZzsOgysQtq7HqeNa9LwPZ_hzsYqozhXHiZofShi6WC_kupQIkorM9wU0yS0/w400-h200/scale%20conair-ghk-index-1553611008.jpg" width="400" /></a></div><p></p>
<p class="MsoNormal"><span style="font-size: medium;"><b><u>Tip 1:<span style="mso-spacerun: yes;"> </span>Know
your holiday starting weight</u></b> – weigh yourself first thing in the
morning.<span style="mso-spacerun: yes;"> </span>This is your weight goal to
maintain over the holiday season.<span style="mso-spacerun: yes;"> </span>Then
each day or at least once a week, check in on the scale.<span style="mso-spacerun: yes;"> </span>Have you gained weight or are you holding
steady?<span style="mso-spacerun: yes;"> </span>Interesting a 2017 study found
that those who weighed themselves more often tended to lose the most
weight.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal"><span style="font-size: medium;"><b><u>Tip 2:<span style="mso-spacerun: yes;"> </span>Enjoy
your holiday food</u></b> – yes, enjoy every bite:<span style="mso-spacerun: yes;"> </span>Don’t rush through your holiday treats and
meals.<span style="mso-spacerun: yes;"> </span>Take the time to enjoy them.<span style="mso-spacerun: yes;"> </span>This may result in your eating more slowly
and recognizing when you are full.<span style="mso-spacerun: yes;"> </span>No
need to stuff yourself, but do take the time to enjoy the holiday food.</span></p>
<p class="MsoNormal"><span style="font-size: medium;"><b><u>Tip 3:<span style="mso-spacerun: yes;"> </span>Eat
before you shop</u></b> – yes, fuel up for your shopping trips or running
errands around town.<span style="mso-spacerun: yes;"> </span>You will be less
tempting go through a Fast Food drive-through for “just a bite” before you get
home.<span style="mso-spacerun: yes;"> </span>In the morning, take the time for
a filling breakfast that includes some fiber – think whole grain cereal and
some protein – think real milk or yogurt.<span style="mso-spacerun: yes;">
</span>And add a little fat like nuts on your oatmeal.<span style="mso-spacerun: yes;"> </span>The fiber, protein, fat combo will keep those
hunger pains away while you shop or run those errands. </span></p>
<p class="MsoNormal"><span style="font-size: medium;"><b><u>Tip 4:<span style="mso-spacerun: yes;"> </span>Take
Food with You:</u></b><span style="mso-spacerun: yes;"> </span>the airport food
courts, mall food courts, snack machines at rest stops– may not have the
healthiest options.<span style="mso-spacerun: yes;"> </span>Pack some snacks
when you travel.<span style="mso-spacerun: yes;"> </span>On car trips we bring a
lot of snack foods with us including some fresh fruit, peanuts, whole grain crackers, or cheese in a cooler.<span style="mso-spacerun: yes;"> </span>Then it is easy to grab some cheese and whole grain
crackers and fruit for a healthy snack when at a rest stop.<span style="mso-spacerun: yes;"> </span>Traveling on a plane?<span style="mso-spacerun: yes;"> </span>I bring along healthy granola bars or fresh fruit.
Choose food items that will make it through the TSA line.<span style="mso-spacerun: yes;"> </span>If you go the Fast-Food route, there are
healthier options. Choose the egg or egg and cheese sandwich on a whole grain
bagel.<span style="mso-spacerun: yes;"> </span>You will get a high-quality
protein (egg and cheese) and some fiber from the whole grain bread.<span style="mso-spacerun: yes;"> </span>Choose some real orange juice for a quick
pick up.<span style="mso-spacerun: yes;"> </span>Be sure it is real 100% juice
and not a fruit drink high in added sugar. </span></p>
<p class="MsoNormal"><span style="font-size: medium;"><b><u>Tip 5:<span style="mso-spacerun: yes;"> </span>Plan
some exercise and activities</u></b> – don’t just focus on the food.<span style="mso-spacerun: yes;"> </span>Families can enjoy going for walks, visiting
some new trails, enjoying snow sports in the colder climates or a pick-up
basketball game in warmer climates.<span style="mso-spacerun: yes;"> </span>Plan
on going to some aerobic or other classes at the gym.<span style="mso-spacerun: yes;"> </span>The leftovers may be calling to you, but
remember to get out and exercise and keep exercise a part of your routine during
the holidays.<span style="mso-spacerun: yes;"> </span>Even a simple walk after a
holiday party or get together can help stave off those unwanted pounds. </span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidbzhJI_ciQy1yUOklByZmYdwrep4ITmLBly50YwmhId7KJp5Uo-UNxqLVQAbbak8vPnOgADslLCyhqKnCcyJg9BgsWC4frrsGqB5xH24q7OMRSqiMrq9pwUPiAfIsvLzitGA6cN45ssCUSIi0j5I8rGHTn3FNf6WFNVLG4-dwOlExQG5Qhputs-pT-1bx/s7441/exercise%20families.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="5315" data-original-width="7441" height="286" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidbzhJI_ciQy1yUOklByZmYdwrep4ITmLBly50YwmhId7KJp5Uo-UNxqLVQAbbak8vPnOgADslLCyhqKnCcyJg9BgsWC4frrsGqB5xH24q7OMRSqiMrq9pwUPiAfIsvLzitGA6cN45ssCUSIi0j5I8rGHTn3FNf6WFNVLG4-dwOlExQG5Qhputs-pT-1bx/w400-h286/exercise%20families.jpg" width="400" /></a></div><p class="MsoNormal" style="text-align: center;"></p>
<p class="MsoNormal"><span style="font-size: medium;"><b>Conclusion:</b> And if you added a few pounds over a few days of celebration
and eating, then focus the next few days on exercise and eating healthier.<span style="mso-spacerun: yes;"> </span>Get the added pounds off before the next
round of holiday parties and celebrations.<span style="mso-spacerun: yes;">
</span>But enjoy the holiday food.<span style="mso-spacerun: yes;"> </span>Who
doesn’t love all the homemade goodies this time of year?<span style="mso-spacerun: yes;"> </span>Just balance the goodies with some days of
healthy eating and more exercise to burn off all those extra calories.</span></p><p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglmEaiCGBr7dIqeFRum_atl7BOipVHn-zDQKvIxlYZYTKZwKryWPgNHPlnekrSnNuu-pyF2wJvHYNVRWRV7aSTbLGxuUN23EopZ2U0eF4RsyZTtmqHj1pFJm9MZWN4ChGNIPUB_fg8wIkDex7Qo9xGDWqOp-J1HfjFl7dsJQJs768iSOennpm7RX-nLnJE/s488/nine%20healthy%20snacks%20e1007e75c6f2624617e9c02a93033d44.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="488" data-original-width="276" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglmEaiCGBr7dIqeFRum_atl7BOipVHn-zDQKvIxlYZYTKZwKryWPgNHPlnekrSnNuu-pyF2wJvHYNVRWRV7aSTbLGxuUN23EopZ2U0eF4RsyZTtmqHj1pFJm9MZWN4ChGNIPUB_fg8wIkDex7Qo9xGDWqOp-J1HfjFl7dsJQJs768iSOennpm7RX-nLnJE/w226-h400/nine%20healthy%20snacks%20e1007e75c6f2624617e9c02a93033d44.jpg" width="226" /></a></div><br /> Sources: <a href="https://www.consumerreports.org/dieting-weight-loss/avoiding-holiday-weight-gain/">Consumer
Reports</a>, <a href="https://www.healthline.com/nutrition/tips-to-avoid-holiday-weight-gain#section1">others</a><span style="mso-spacerun: yes;"> </span>Image sources:<span style="mso-spacerun: yes;"> </span><b><span style="mso-spacerun: yes;"> </span></b><a href="https://www.google.com/search?q=scale&hl=en&authuser=0&tbm=isch&sxsrf=AOaemvIK98KbE7BxzeoVRq0PwgEGHxCzEQ%3A1638742242682&source=hp&biw=1920&bih=937&ei=4jitYejxJuzPytMPnq2jmAw&iflsig=ALs-wAMAAAAAYa1G8ohu0mlSLgq89wkPOOsCOxpiLsgv&ved=0ahUKEwjo6oDK1s30AhXsp3IEHZ7WCMMQ4dUDCAY&uact=5&oq=scale&gs_lcp=CgNpbWcQAzIICAAQgAQQsQMyCAgAEIAEELEDMggIABCABBCxAzIICAAQgAQQsQMyCAgAEIAEELEDMggIABCABBCxAzIICAAQgAQQsQMyCAgAEIAEELEDMgUIABCABDIICAAQgAQQsQM6BwgjEO8DECc6CAgAELEDEIMBUABYxgxgzhRoAHAAeACAASGIAZ8BkgEBNZgBAKABAaoBC2d3cy13aXotaW1n&sclient=img#imgrc=Yyn4rZ_kuuC_gM">scale</a><span class="MsoHyperlink"> (credit Good Housekeeping), </span><a href="https://www.google.com/search?q=healthy+snacks&hl=en&authuser=0&tbm=isch&sxsrf=AOaemvIu9gxUrFw3LqCu7gwCdRNhZfrT-Q%3A1638742502090&source=hp&biw=1920&bih=880&ei=5jmtYar7AvOFytMPjYqE-A0&iflsig=ALs-wAMAAAAAYa1H9qkteuzUpph3wvLLE3btnPT1zGI5&oq=healthy&gs_lcp=CgNpbWcQARgAMggIABCABBCxAzIICAAQgAQQsQMyBQgAEIAEMggIABCABBCxAzIICAAQgAQQsQMyCAgAEIAEELEDMggIABCABBCxAzIICAAQgAQQsQMyCAgAEIAEELEDMgsIABCABBCxAxCDAToKCCMQ7wMQ6gIQJzoHCCMQ7wMQJzoICAAQsQMQgwFQjgZYnQ1g6x5oAXAAeACAASiIAYACkgEBN5gBAKABAaoBC2d3cy13aXotaW1nsAEK&sclient=img#imgrc=E4BFSfOPX4T7wM"><b>Snacks</b></a><span class="MsoHyperlink"><b> , </b></span><!--[if gte mso 9]><xml>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
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<![endif]--><b><span face=""Calibri",sans-serif" style="font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 10.0pt; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin; mso-no-proof: yes;"><a href="https://d.docs.live.net/79e73be766533c93/Documents/Blogging/Blog%20posts/2023/December/%3ca%20href=%22https:/www.freepik.com/free-vector/families-park_5600372.htm#page=2&query=family%20walking%20cartoon&position=24&from_view=search&track=ais&uuid=b54042c0-9513-4aa4-ab71-ec8ebd7584af">Image by studiogstock</a> on Freepik">Exercise</a></span></b><p></p>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com0tag:blogger.com,1999:blog-1637707427591443056.post-55379977613878871442023-12-17T13:23:00.001-05:002024-01-15T20:27:36.104-05:00Discover the health benefits of olive oil<p><span style="font-size: medium;">Did you know that olive oil is not only delicious but is a powerhouse
of health benefits?<span style="mso-spacerun: yes;"> </span>Why did ancient <a href="https://www.heart.org/en/news/2022/09/28/the-benefits-of-adding-a-drizzle-of-olive-oil-to-your-diet">Greeks</a>
describe olive oil as an “elixir of youth and health”?<span style="mso-spacerun: yes;"> </span>What are some of the health benefits of this
delicious golden oil?<span style="mso-spacerun: yes;"> </span>Last week we
discussed buying <a href="https://ktknutrition.blogspot.com/2023/12/are-you-using-real-or-fake-olive-oil.html">real
vs. fake olive oil</a>.<span style="mso-spacerun: yes;"> </span>Here are some
reasons you should include some olive oil in your daily diet.</span></p><p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAUeIdkrbeW-s_SZi8bw9zQdm895FfEWFVtCbm4K1d-H_abnejec1jI0SmFeBVDEzuDj91B5gbqCTqCfMbZ4lJ85NwkQoWuDuM-vuFCk9QtbNGUEJaZYFG2ZfcpVWP21EupKSdnm6hOYDxCI29WR9OKK3YXHgJpOgtVrUBL3InlDUfyUEfz_8-86AN2MXv/s1515/olive-oil-anti-antioxidant%20with%20lettering%202.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1199" data-original-width="1515" height="316" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAUeIdkrbeW-s_SZi8bw9zQdm895FfEWFVtCbm4K1d-H_abnejec1jI0SmFeBVDEzuDj91B5gbqCTqCfMbZ4lJ85NwkQoWuDuM-vuFCk9QtbNGUEJaZYFG2ZfcpVWP21EupKSdnm6hOYDxCI29WR9OKK3YXHgJpOgtVrUBL3InlDUfyUEfz_8-86AN2MXv/w400-h316/olive-oil-anti-antioxidant%20with%20lettering%202.png" width="400" /></a></div><p></p>
<ul style="text-align: left;"><li class="MsoNormal"><span style="font-size: medium;"><b>Heart Health:</b><span style="mso-spacerun: yes;">
</span>The <a href="https://www.heart.org/en/news/2022/09/28/the-benefits-of-adding-a-drizzle-of-olive-oil-to-your-diet">American
Heart Association</a> writes about the benefits of adding a drizzle of olive
oil to your day.<span style="mso-spacerun: yes;"> </span>A <a href="https://www.sciencedirect.com/science/article/pii/S0735109720343321">2020
study</a> found that just a half a tablespoon of olive oil a day can lower your
risk of heart disease by 14%.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>In the <a href="https://www.sciencedirect.com/science/article/pii/S0735109721081481">Journal
of the American College of Cardiology</a> found people who consumed more than a
half a tablespoon of olive oil a day had a 19% lower risk of dying from heart
disease.<span style="mso-spacerun: yes;"> </span></span></li><li>
<span style="font-size: medium;"><b>Alzheimer’s Disease:</b><span style="mso-spacerun: yes;">
</span>The 2020 study mentioned above also found that people who consumed more
than half a tablespoon of olive oil a day, had a lower risk of Alzheimer’s disease.
</span></li><li>
<span style="font-size: medium;"><b>Cholesterol</b>:<span style="mso-spacerun: yes;"> </span>The
American Heart Association <a href="https://www.heart.org/en/news/2022/09/28/the-benefits-of-adding-a-drizzle-of-olive-oil-to-your-diet">notes</a>,
adding some olive to your day can lower your bad or LDL cholesterol.<span style="mso-spacerun: yes;"> </span>Olive oil has lots of monounsaturated fats
which not only lowers LDL cholesterol but it also helps raise the good or HDL
cholesterol.<span style="mso-spacerun: yes;"> </span></span></li><li>
<span style="font-size: medium;"><b>Blood pressure:</b><span style="mso-spacerun: yes;">
</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352724/">NIH</a>
discusses how 2 diets, the Mediterranean Diet and the DASH diet are recommended
for those with high blood pressure.<span style="mso-spacerun: yes;"> </span>A
common denominator in these diets is olive oil.<span style="mso-spacerun: yes;">
</span>NIH notes that due to the monounsaturated fat in olive oil (oleic acid)
and the antioxidant polyphenol, olive oil consumption “may be advised as the
optimal fat choice in the management protocols for hypertension in both healthy
and cardiovascular disease patients”.<span style="mso-spacerun: yes;"> </span>(See:<span style="mso-spacerun: yes;"> </span><a href="https://ktknutrition.blogspot.com/2023/01/best-diets-for-health-2023.html">Best
Diets for Health 2023 </a><span style="mso-spacerun: yes;"> </span>)</span></li><li>
<span style="font-size: medium;"><b>Anti-Inflammatory:</b><span style="mso-spacerun: yes;">
</span>Because of its high content of those healthy antioxidant polyphenols, olive
oil has potent anti-inflammatory effects.<span style="mso-spacerun: yes;">
</span>Olive oil can help alleviate inflammation in the body and provide relief
for conditions such as arthritis.<span style="mso-spacerun: yes;"> </span><a href="https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/olive-oil-benefits-arthritis">Studies</a>
have found the polyphenols in olive oil can “combat inflammation and improve
arthritis symptoms in joints and throughout the body”.<span style="mso-spacerun: yes;"> </span></span></li><li>
<span style="font-size: medium;"><b>Brain power:</b> Studies suggest that those healthy fats
in olive oil (monounsaturated fats) may contribute to improved cognitive function
and a reduced risk of cognitive decline.<span style="mso-spacerun: yes;">
</span>Amal Kaddoumi at Auburn University <a href="https://ocm.auburn.edu/newsroom/news_articles/2023/03/060903-olive-oil-research.php">found</a>
“that adding olive oil to our diet could maintain a healthy brain and improve
memory function”.<span style="mso-spacerun: yes;"> </span></span></li></ul>
<p class="MsoNormal"><span style="font-size: medium;"><b>Which is better for health benefits:<span style="mso-spacerun: yes;"> </span>Extra Virgin Olive Oil or Regular Olive
Oil?<span style="mso-spacerun: yes;"> </span></b></span></p>
<p class="MsoNormal"><span style="font-size: medium;">The <a href="https://www.heart.org/en/news/2022/09/28/the-benefits-of-adding-a-drizzle-of-olive-oil-to-your-diet">American
Heart Association</a> notes there are several types of olive oil on the market
ranging from regular olive oil to EVOO.<span style="mso-spacerun: yes;">
</span>Researchers believe that EVOO may be better for one’s health because EVOO
has higher amounts of antioxidants and other plant compounds.<span style="mso-spacerun: yes;"> </span>But more research is needed to compare health
effects of different grades of olive oils.<span style="mso-spacerun: yes;"> </span></span></p><p class="MsoNormal" style="text-align: center;"><span style="mso-spacerun: yes;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYJJvTw3-nvLCklqSBDZoSbsoh8zdyCuuzfcNy6VEFcYX0AaL3zpCJuOxqdupoqUEpvZ8qHGK13MRFKuq6kwlJ6E42gLZa_0y0F1K3iWNIwUeVoACfIXbjVAGN1XQqMwhCY31nF_Pdfn5vULS5I-n8EThOT8RZVdnPMaTJIImq4c84Gm4Ktcq5tyXJAIAb/s626/olive-oil-background-design_1251-9.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="626" data-original-width="626" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYJJvTw3-nvLCklqSBDZoSbsoh8zdyCuuzfcNy6VEFcYX0AaL3zpCJuOxqdupoqUEpvZ8qHGK13MRFKuq6kwlJ6E42gLZa_0y0F1K3iWNIwUeVoACfIXbjVAGN1XQqMwhCY31nF_Pdfn5vULS5I-n8EThOT8RZVdnPMaTJIImq4c84Gm4Ktcq5tyXJAIAb/w400-h400/olive-oil-background-design_1251-9.jpg" width="400" /></a></div><p></p>
<p class="MsoNormal"><span style="font-size: medium;"><b>Conclusion:<span style="mso-spacerun: yes;"> </span></b>There
are so many ways to add some extra virgin olive oil to your day; drizzle on some
salad, use for sautéing, or as a dip for bread.<span style="mso-spacerun: yes;">
</span><span style="mso-spacerun: yes;"> </span>Enjoy the taste of EVOO while
doing good things for your health.<span style="mso-spacerun: yes;"> </span>For
an interesting short video on olive oil and health benefits, watch this YouTube
video <a href="https://www.youtube.com/watch?v=gE7IX2_RGIM">The health benefits
of extra virgin olive oil</a>.</span></p><p>
<b>Sources:<span style="mso-spacerun: yes;"> </span></b><a href="https://www.heart.org/en/news/2022/09/28/the-benefits-of-adding-a-drizzle-of-olive-oil-to-your-diet">Greeks</a>
, <a href="https://ktknutrition.blogspot.com/2023/12/are-you-using-real-or-fake-olive-oil.html">real
vs. fake olive oil</a> , <a href="https://www.heart.org/en/news/2022/09/28/the-benefits-of-adding-a-drizzle-of-olive-oil-to-your-diet">American
Heart Association</a> , <a href="https://www.sciencedirect.com/science/article/pii/S0735109720343321">2020
study</a> , <a href="https://www.sciencedirect.com/science/article/pii/S0735109721081481">Journal
of the American College of Cardiology</a> , <a href="https://www.heart.org/en/news/2022/09/28/the-benefits-of-adding-a-drizzle-of-olive-oil-to-your-diet">notes</a>
, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352724/">NIH</a> , <a href="https://ktknutrition.blogspot.com/2023/01/best-diets-for-health-2023.html">Best
Diets for Health 2023 </a><span style="mso-spacerun: yes;"> </span>, <a href="https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/olive-oil-benefits-arthritis">Studies</a>
, <a href="https://ocm.auburn.edu/newsroom/news_articles/2023/03/060903-olive-oil-research.php">found</a>
, <a href="https://www.heart.org/en/news/2022/09/28/the-benefits-of-adding-a-drizzle-of-olive-oil-to-your-diet">American
Heart Association</a> , <a href="https://www.youtube.com/watch?v=-k35KmI8hYs">What
Happens When you Eat 2 TBSP of Olive Oil Daily</a><span style="mso-spacerun: yes;"> </span><b>Images: </b><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><a href="https://www.google.com/search?q=olive+oil&sca_esv=591690802&hl=en&tbm=isch&source=hp&biw=1920&bih=955&ei=MTZ_ZZ6oDb-r5NoPma620AI&iflsig=AO6bgOgAAAAAZX9EQVp2crEUyS8T2pUT9ii5ThB2ZjUp&ved=0ahUKEwjehKLFhZeDAxW_FVkFHRmXDSoQ4dUDCAc&uact=5&oq=olive+oil&gs_lp=EgNpbWciCW9saXZlIG9pbDIIEAAYgAQYsQMyBBAAGAMyCBAAGIAEGLEDMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABEjIElDtBliBEHABeACQAQCYAd8BoAGqBKoBBTguMC4xuAEDyAEA-AEBigILZ3dzLXdpei1pbWeoAgDCAgsQABiABBixAxiDAQ&sclient=img#imgrc=KOqvPZwQZ4J9RM">Olive
oil</a> , <b><a href="https://d.docs.live.net/79e73be766533c93/Documents/Blogging/Blog%20posts/2023/December/%3ca%20href=%22https:/www.freepik.com/free-vector/olive-oil-background-design_971843.htm%22%3eImage%20by%20dreamwaves%3c/a%3e%20on%20Freepik">Olive
oil background</a> , </b><a href="https://www.google.com/search?q=olive+oil+for+dipping+bread&tbm=isch&ved=2ahUKEwj33ruCh5eDAxXXIGIAHePvCBoQ2-cCegQIABAA&oq=olive+oil+for+dipping&gs_lcp=CgNpbWcQARgAMgUIABCABDIGCAAQBRAeMgYIABAFEB4yBwgAEIAEEBg6DQgAEIAEEIoFEEMQsQM6CggAEIAEEIoFEEM6BAgAEAM6CAgAEIAEELEDOgYIABAIEB5QgwdY2RVgpCZoAHAAeACAAT-IAZAFkgECMTOYAQCgAQGqAQtnd3Mtd2l6LWltZ8ABAQ&sclient=img&ei=vjd_ZfcH18GIsw_j36PQAQ&bih=955&biw=1920&hl=en#imgrc=MLHYcEzQVhvzCM">Olive
oil dipping</a></p><p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2FVBTOjZng3tGP2hrj1UYZwp0PnXMQPpgibscENJdKAarU-5lEmVOQu_DLv0jp6UQ4m5sVQKLS_3hVQvNl9w14bs80JfLqJak-9KxLHW7J_jFcR_RI1HeEOyWAhWqjeD7ohKhPG7bRpvndaqdtZZzjnHN6pbwNZAcjsa7HP6F9ZbywzpkTUoOJH-QFkfI/s1024/Olive-Oil-Dipping-Sauce-square-1-1024x1024.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2FVBTOjZng3tGP2hrj1UYZwp0PnXMQPpgibscENJdKAarU-5lEmVOQu_DLv0jp6UQ4m5sVQKLS_3hVQvNl9w14bs80JfLqJak-9KxLHW7J_jFcR_RI1HeEOyWAhWqjeD7ohKhPG7bRpvndaqdtZZzjnHN6pbwNZAcjsa7HP6F9ZbywzpkTUoOJH-QFkfI/w400-h400/Olive-Oil-Dipping-Sauce-square-1-1024x1024.jpg" width="400" /></a></div><br /> <p></p>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com0tag:blogger.com,1999:blog-1637707427591443056.post-2125879881463921722023-12-11T13:52:00.004-05:002024-01-15T20:30:13.264-05:00Are you using real or fake olive oil? <div><p><span style="font-size: medium;">Olive Oil – hopefully you have a bottle in your pantry.<span style="mso-spacerun: yes;"> </span>Why?<span style="mso-spacerun: yes;">
</span>Because it is a heart healthy oil and an oil with many health
benefits.<span style="mso-spacerun: yes;"> </span>But to get those health
benefits, it needs to be REAL Olive Oil.<span style="mso-spacerun: yes;">
</span>You go to the store and find some bargain Olive Oil on sale, good idea
or bad idea?<span style="mso-spacerun: yes;"> </span>If it is REAL Olive Oil,
then you got a bargain.<span style="mso-spacerun: yes;"> </span>But if it is
FAKE or partially fake, you got cheated.<span style="mso-spacerun: yes;">
</span>So how does one know if their Olive Oil is REAL or FAKE? <span style="mso-spacerun: yes;"> </span>Is the <b>Extra Virgin Olive Oil (EVOO)</b> you
purchased, really EVOO?<span style="mso-spacerun: yes;"> </span>Turns out many
people and organizations have studied this.<span style="mso-spacerun: yes;">
</span><a href="https://www.foodandwine.com/lifestyle/9-pro-tips-how-buy-and-use-good-olive-oil">Food&
Wine</a> , the <a href="https://www.aboutoliveoil.org/5-expert-tips-for-buying-olive-oil">North
American Olive Oil Association</a>, and <a href="https://www.consumerreports.org/health/cooking-oils/how-to-choose-a-good-extra-virgin-olive-oil-a8557720032/">Consumer
Reports</a> have provided advice on <a href="https://www.consumerreports.org/health/cooking-oils/how-to-choose-a-good-extra-virgin-olive-oil-a8557720032/">How
to Chooses a Good Olive Oil</a>.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal"><span style="font-size: medium;"><b style="mso-bidi-font-weight: normal;">Why is there “FAKE”
Olive Oil?</b></span></p>
<p class="MsoNormal" style="tab-stops: 166.5pt;"><span style="font-size: medium;">PopSugar has a great article, <a href="https://www.popsugar.com/food/Real-Extra-Virgin-Olive-Oil-43133335">You
May Be Buying "Fake" Extra-Virgin Olive Oil.</a><span style="mso-spacerun: yes;"> </span>One country interested in cracking down on
“fake” olive oil is Italy.<span style="mso-spacerun: yes;"> </span>They found 7,000
tons of EVOO that was labeled 100% Italian, was not really 100%.<span style="mso-spacerun: yes;"> </span>Apparently, it had oil from other countries
such as from Turkey, Syria, Tunisia.<span style="mso-spacerun: yes;"> </span>And
a lot of this EVOO that wasn’t 100% was on its way to America.<span style="mso-spacerun: yes;"> </span>Even <a href="http://www.cbsnews.com/news/60-minutes-agromafia-food-fraud/">60 Minutes</a>
has covered the “fake” or imitation olive oil.<span style="mso-spacerun: yes;">
</span></span></p>
<p class="MsoNormal" style="tab-stops: 166.5pt;"><span style="font-size: medium;">It may not be real, 100% EVOO
because a cheaper oil has been added, it may be made from olives that were
damaged or overripe or not processed properly.<span style="mso-spacerun: yes;">
</span>60 minutes noted EVOO may be diluted with a cheaper oil like sunflower
oil or canola oil.<span style="mso-spacerun: yes;"> </span>Not really harmful to
health but this “olive oil” would not be 100% EVOO.<span style="mso-spacerun: yes;"> </span>Or it may be packaged in a clear glass bottle
and exposure to light affects the freshness of the oil.</span></p>
<p class="MsoNormal" style="tab-stops: 166.5pt;"><span style="font-size: medium;">What is so good about EVOO?<span style="mso-spacerun: yes;"> </span>It is manually pressed, no chemicals added
and really is olive oil in a pure form.<span style="mso-spacerun: yes;">
</span>UC Davis has studied olive oil and found a very high percentage of EVOO
was not labeled correctly and did not meet the high standards of EVOO.<span style="mso-spacerun: yes;"> </span>UC Davis actually has the <a href="http://olivecenter.ucdavis.edu/">UC Davis Olive Center</a> that focuses
on California olive growers and processors and they even sell EVOO.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal" style="tab-stops: 166.5pt;"><span style="font-size: medium;"><b style="mso-bidi-font-weight: normal;">Why is “real” olive oil important to your health?</b></span></p>
<p class="MsoNormal" style="tab-stops: 166.5pt;"><span style="font-size: medium;">Popsugar has a great quote from a
former Director of the UC Davis Olive Center, Dan Flynn:<span style="mso-spacerun: yes;"> </span><i style="mso-bidi-font-style: normal;">The
health benefits from quality extra-virgin olive oil come from two things:<span style="mso-spacerun: yes;"> </span>antioxidants and high monounsaturated
fat.<span style="mso-spacerun: yes;"> </span>Studies indicate that these
elements are associated with benefits for reducing blood pressure,
inflammation, diabetes, Alzheimer’s Disease, some cancers, and obesity</i>.<span style="mso-spacerun: yes;"> </span>Are you convinced yet about EVOO?<span style="mso-spacerun: yes;"> </span>To get the most health benefits, buy the real
thing. <span style="mso-spacerun: yes;"> </span>How much?<span style="mso-spacerun: yes;"> </span><a href="http://www.livestrong.com/article/407482-how-much-olive-oil-to-drink-for-good-health/">Many
sources</a> recommend from <a href="http://healthyeating.sfgate.com/benefits-1-2-tablespoons-olive-oil-per-day-9046.html">1-2
tablespoons a day</a>.<span style="mso-spacerun: yes;"> </span><a href="https://www.oliveoiltimes.com/olive-oil-health-news/olive-oil-every-day-protects-heart/13877">Olive
Oil Times</a> noted about 2 T. a day is needed to get the health benefits of
olive oil.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal" style="tab-stops: 166.5pt;"><span style="font-size: medium;"><b style="mso-bidi-font-weight: normal;">How do you know if the olive oil or EVOO you are buying is real or
fake?</b></span></p>
<p class="MsoNormal" style="tab-stops: 166.5pt;"><span style="font-size: medium;">PopSugar, UC Davis and the North
American Olive Oil Association and Consumer Reports have suggestions as to what
to look for:</span></p>
<span style="font-size: medium;"><br /></span></div><ul style="text-align: left;"><li><span style="font-size: medium;"><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span></b><b>Look
for a Seal of Certification:</b></span></li><ul><li><span style="font-size: medium;">
UC Davis promotes
California olive oil and recommends looking for the <a href="https://cooc.com/about-the-seal/">California Olive Oil Council</a> seal
which “means you are buying fre</span>sh, California-grown, 100% extra virgin olive oil”.<span style="mso-spacerun: yes;"> </span></li></ul></ul><div style="text-align: center;"><span style="mso-spacerun: yes;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjXSO3nbaDRlbN5-G2wS0m7WHtWNVilH8bNpTwBvEB0dXNoB5_asmBUueVjGq3UlafOk__YRWYpVxgLxOTf2cYMI3fE79iXd7od84qotJpRqpRNz3WJwjEfZFdsQNqWdfvdgA2-xICmxChzSPxXmO_2l1AHhZuc_PqtC1FbacbrTINhvEjTy87RvSUYu83/s225/california%20olive%20seal%20download.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="225" data-original-width="225" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjXSO3nbaDRlbN5-G2wS0m7WHtWNVilH8bNpTwBvEB0dXNoB5_asmBUueVjGq3UlafOk__YRWYpVxgLxOTf2cYMI3fE79iXd7od84qotJpRqpRNz3WJwjEfZFdsQNqWdfvdgA2-xICmxChzSPxXmO_2l1AHhZuc_PqtC1FbacbrTINhvEjTy87RvSUYu83/w400-h400/california%20olive%20seal%20download.png" width="400" /></a></div></span></div><ul style="text-align: left;"><ul><li>
<span style="font-size: medium;">The <a href="http://www.aboutoliveoil.org/">North American Olive Oil Association</a>
lists types and varieties of olive oil and has a long list of oil brands they
certify with their Certified Quality Seal Program.<span style="mso-spacerun: yes;"> </span>You may see this seal at Aldi, Sprouts, and Whole
Foods.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></span></li></ul></ul><div style="text-align: center;"><span style="mso-spacerun: yes;"> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsrjG-y446nHfn3IUKHZVZXRis_hzPF0UntyoyTojGTzhc09zs7QRbX_U-P0R79G7_CmTn1S-yu_UuLT68fXDl9oI4SJhF_szdTnnPDMGX53p9dk-atuJpuy9CASk25O2y2YEH-aegVAd1Bz7LZdTKe3DA5xQCdmtRuiSsPDskLSbWYz3jhhcBWqxbs0M8/s500/NAOOA_Seal_color%20(1).jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="500" data-original-width="500" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsrjG-y446nHfn3IUKHZVZXRis_hzPF0UntyoyTojGTzhc09zs7QRbX_U-P0R79G7_CmTn1S-yu_UuLT68fXDl9oI4SJhF_szdTnnPDMGX53p9dk-atuJpuy9CASk25O2y2YEH-aegVAd1Bz7LZdTKe3DA5xQCdmtRuiSsPDskLSbWYz3jhhcBWqxbs0M8/w400-h400/NAOOA_Seal_color%20(1).jpg" width="400" /></a></div></span></div><ul style="text-align: left;"><li><span style="font-size: medium;">Avoid
bottles or packages with dust on them, with broken seals, any evidence of
leaking or bottles with oil that has an orange tint to it.<span style="mso-spacerun: yes;"> </span>That would mean the bottle has been exposed
to too much fluorescent light or too much heat. </span></li><li><span style="font-size: medium;">Avoid
clear bottles – buy olive oil in opaque or dark bottles that prevent light
damage.</span></li><li><span style="font-size: medium;">Look
for oil from one place, one country, not oil that has been blended.<span style="mso-spacerun: yes;"> </span></span></li><li><span style="font-size: medium;">Cheap
isn’t the best option.<span style="mso-spacerun: yes;"> </span></span></li><li><span style="font-size: medium;">Buy
olive oil in small bottles so you can use it up while it is still at its peak
of freshness. </span></li></ul><div>
<p class="MsoNormal" style="tab-stops: 166.5pt;"><span style="font-size: medium;"><b style="mso-bidi-font-weight: normal;">How should you store Olive Oil?</b></span></p>
<p class="MsoNormal" style="tab-stops: 166.5pt;"><span style="font-size: medium;">Keep it olive oil in a cool, dark
area like a cupboard or pantry.<span style="mso-spacerun: yes;"> </span>Exposing
Olive Oil to heat or light will shorten the shelf life.<span style="mso-spacerun: yes;"> </span>And buy in smaller containers so you can use it
up.<span style="mso-spacerun: yes;"> </span>UC Davis recommends using it up in 6
weeks or so as the freshness will decrease over time. The North American Olive
Oil Association recommends using up your bottle of olive oil within 8-10 weeks
of opening it. </span></p>
<p class="MsoNormal" style="tab-stops: 166.5pt;"><span style="font-size: medium;"><b style="mso-bidi-font-weight: normal;">Where is a list of quality olive oils?</b></span></p>
<p class="MsoNormal" style="margin-left: 0.25in; tab-stops: 166.5pt;"><span style="font-size: medium;">Consumer Reports
ranked olive oils in their January 2024 issue.<span style="mso-spacerun: yes;">
</span>Here are some of their top picks.</span></p>
</div><div style="text-align: left;"><ul style="text-align: left;"><li><span style="font-size: medium;">Lucini Italia Premium Select EVOO – can buy at
Amazon or Fresh Direct</span></li><li><span style="font-size: medium;">Wonder Valley Olive Oil – buy at <a href="https://welcometowondervalley.com/products/olive-oil?variant=28076641489">Welcomtowondervalley.com</a></span>
</li><li><span style="font-size: medium;">California Olive Ranch, 100% California Medium
EVOO.<span style="mso-spacerun: yes;"> </span>Buty at Amazon, Target, Walmart or
<a href="https://www.californiaoliveranch.com/products/100-california-everyday/41079566074040">Californiaoliveranch.com
</a><span style="mso-spacerun: yes;"> </span></span></li><li><span style="font-size: medium;">Cobram Estate 100% California Select EVOO – buy at
Walmart </span></li><li><span style="font-size: medium;">Filippo Berio EVOO – Buy at Walmart</span></li><li><span style="font-size: medium;">Kirkland Signature Organic EVOO<span style="mso-spacerun: yes;"> </span>- buy at Costco and Walmart.<span style="mso-spacerun: yes;"> </span>if you are a Costco shopper, you can buy the
Kirkland EVOO.<span style="mso-spacerun: yes;"> </span>But it may come in a size
too large for you to use up in just a few weeks.</span></li><li><span style="font-size: medium;">Bertolli Rich Taste EVOO -buy at Target or Walmart
</span></li></ul></div><div>
<p class="MsoNormal" style="tab-stops: 166.5pt;"><span style="font-size: medium;"><b>Other ways to chooses a quality
olive oil:</b></span></p>
<ul style="text-align: left;"><li class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo2; tab-stops: 166.5pt; text-indent: -0.25in;"><span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;">Go to the UC Davis Olive Center for a list of
certified California brands of EVOO.<span style="mso-spacerun: yes;"> </span>Or
buy some from UC Davis as they offer a number of <a href="https://ucdavisstores.com/MerchList.aspx?ID=16472&CatID=3016to">EVOO
products</a>.<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span></span></li><li class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo2; tab-stops: 166.5pt; text-indent: -0.25in;"><span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;">The North American Olive Oil Association <a href="https://www.aboutoliveoil.org/certified-olive-oil-list">lists</a> many
certified brands on its website.<span style="mso-spacerun: yes;"> </span><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span></span></li><li class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo2; tab-stops: 166.5pt; text-indent: -0.25in;"><span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;">Southern Living <a href="https://www.southernliving.com/food/fats/oils/the-best-olive-oil-for-dipping-bread">recommends
</a><span style="mso-spacerun: yes;"> </span><a href="https://californiaoliveranch.com/">California Olive Ranch</a> because it “produces
good-quality olive oil that is affordable and easy to find at grocery stores.”<span style="mso-spacerun: yes;"> </span>We just bought some at Walmart so it is easy
to find.<span style="mso-spacerun: yes;"> </span></span></li><li class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo2; tab-stops: 166.5pt; text-indent: -0.25in;"><span style="font-size: medium; mso-spacerun: yes;"> </span><span style="font-size: medium;">Interesting that <a href="https://www.kiplinger.com/article/spending/t050-c011-s002-surprisingly-great-kirkland-products-at-costco.html">Kiplinger’s
Personal Finance Magazine</a> highlighted olive oil and noted that Costco’s
Kirkland brand of olive oil met national and international standards for
EVOO.<span style="mso-spacerun: yes;"> </span>So, if you are a Costco shopper,
you can buy the Kirkland EVOO.<span style="mso-spacerun: yes;"> </span>But it
may come in a size too large for you to use up in just a few weeks. </span></li></ul>
<p class="MsoNormal" style="tab-stops: 166.5pt;"><span style="font-size: medium;">So, if you don’t have any olive
oil in your pantry, stop by Walmart, Costco, Whole Foods or some other store
this week to pick up some real EVOO.<span style="mso-spacerun: yes;">
</span>Different olive oils have different flavors so find an olive oil you
like.<span style="mso-spacerun: yes;"> </span></span></p><p class="MsoNormal" style="text-align: center;"><span style="mso-spacerun: yes;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5SPHQ_lg1Di0kpp2823XpITQibxseffErz8tsGURWaZGao4bsZAgRkNDRVRbzcRtd2SL7WJakBJSbglFuH3TtAOe4duINW26lJ_pdNZYHLq6PC7vOJqEMUjg7ILpg_a_Ha7rwMmh6jiyOzw5dRojxowRSKeOiNyhwyna1DEqIDDw9jyrf1Dagbz-69vjW/s1000/61ARi31TBjL._AC_UF894,1000_QL80_.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1000" data-original-width="577" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5SPHQ_lg1Di0kpp2823XpITQibxseffErz8tsGURWaZGao4bsZAgRkNDRVRbzcRtd2SL7WJakBJSbglFuH3TtAOe4duINW26lJ_pdNZYHLq6PC7vOJqEMUjg7ILpg_a_Ha7rwMmh6jiyOzw5dRojxowRSKeOiNyhwyna1DEqIDDw9jyrf1Dagbz-69vjW/w231-h400/61ARi31TBjL._AC_UF894,1000_QL80_.jpg" width="231" /></a></div><br /> <p></p>
<p class="MsoNormal" style="tab-stops: 166.5pt;"><b>Sources</b>:<span style="mso-spacerun: yes;"> </span><a href="https://www.foodandwine.com/lifestyle/9-pro-tips-how-buy-and-use-good-olive-oil">Food&
Wine</a> , <a href="https://www.aboutoliveoil.org/5-expert-tips-for-buying-olive-oil">North
American Olive Oil Association</a> , <a href="https://www.consumerreports.org/health/cooking-oils/how-to-choose-a-good-extra-virgin-olive-oil-a8557720032/">Consumer
Reports</a> , <a href="https://www.consumerreports.org/health/cooking-oils/how-to-choose-a-good-extra-virgin-olive-oil-a8557720032/">How
to Chooses a Good Olive Oil</a> , <a href="https://www.popsugar.com/food/Real-Extra-Virgin-Olive-Oil-43133335">You
May Be Buying "Fake" Extra-Virgin Olive Oil.</a><span class="MsoHyperlink"> , </span><a href="http://www.cbsnews.com/news/60-minutes-agromafia-food-fraud/">60 Minutes</a><span class="MsoHyperlink"> , </span><a href="http://olivecenter.ucdavis.edu/">UC Davis
Olive Center</a><span class="MsoHyperlink"> , </span><a href="http://www.livestrong.com/article/407482-how-much-olive-oil-to-drink-for-good-health/">Many
sources</a><span class="MsoHyperlink"> </span><span class="MsoHyperlink"><span style="text-decoration: none; text-underline: none;">, </span></span><a href="http://healthyeating.sfgate.com/benefits-1-2-tablespoons-olive-oil-per-day-9046.html">1-2
tablespoons a day</a><span class="MsoHyperlink"> , </span><a href="https://www.oliveoiltimes.com/olive-oil-health-news/olive-oil-every-day-protects-heart/13877">Olive
Oil Times</a><span class="MsoHyperlink"> . </span><a href="https://cooc.com/about-the-seal/">California Olive Oil Council</a> , <a href="http://www.aboutoliveoil.org/">North American Olive Oil Association</a><span class="MsoHyperlink"> <span style="mso-spacerun: yes;"> </span>, </span><a href="https://welcometowondervalley.com/products/olive-oil?variant=28076641489">Welcomtowondervalley.com</a>
, <a href="https://www.californiaoliveranch.com/products/100-california-everyday/41079566074040">Californiaoliveranch.com
</a><span style="mso-spacerun: yes;"> </span>, <a href="https://ucdavisstores.com/MerchList.aspx?ID=16472&CatID=3016to">EVOO
products</a><span class="MsoHyperlink"> , </span><a href="https://www.aboutoliveoil.org/certified-olive-oil-list">lists</a><span class="MsoHyperlink"> , </span><a href="https://www.southernliving.com/food/fats/oils/the-best-olive-oil-for-dipping-bread">recommends
</a><span style="mso-spacerun: yes;"> </span>, <a href="https://californiaoliveranch.com/">California Olive Ranch</a><span class="MsoHyperlink"> , </span><a href="https://www.kiplinger.com/article/spending/t050-c011-s002-surprisingly-great-kirkland-products-at-costco.html">Kiplinger’s
Personal Finance Magazine</a><span class="MsoHyperlink"> <span style="mso-spacerun: yes;"> </span><b>Image Sources:</b><span style="mso-spacerun: yes;"> </span></span><a href="https://www.google.com/search?q=california+olive+oil+council+seal&sca_esv=589834132&hl=en&tbm=isch&source=hp&biw=904&bih=906&ei=OEx3ZeTvH-2hptQPsNKZ0A0&iflsig=AO6bgOgAAAAAZXdaSLKBnSTbYMWUJsDBg99CuCPFWMCF&oq=california+olive+oil+co&gs_lp=EgNpbWciF2NhbGlmb3JuaWEgb2xpdmUgb2lsIGNvKgIIATIFEAAYgAQyBRAAGIAEMgYQABgIGB4yBhAAGAgYHjIHEAAYgAQYGDIHEAAYgAQYGDIHEAAYgAQYGDIHEAAYgAQYGDIHEAAYgAQYGDIHEAAYgAQYGEjiPFD6ClivLnABeACQAQCYAVWgAZwKqgECMjO4AQHIAQD4AQGKAgtnd3Mtd2l6LWltZ6gCAMICCBAAGIAEGLEDwgIEEAAYA8ICDhAAGIAEGIoFGLEDGIMBwgIGEAAYBRgewgIEEAAYHg&sclient=img#imgrc=v-iPpTHMxNnEWM">California
Olive oil seal<span style="mso-spacerun: yes;"> </span></a><span style="mso-spacerun: yes;"> </span>, <a href="https://www.google.com/search?q=NAOOA+Certified+Quality+Seal&sca_esv=589611474&hl=en&tbm=isch&source=hp&biw=904&bih=906&ei=siZ2ZePML4Hk5NoPu8SRkAk&iflsig=AO6bgOgAAAAAZXY0wtr8cbux-5Um469byGw9BRmx0zWC&ved=0ahUKEwjj7fW_4YWDAxUBMlkFHTtiBJIQ4dUDCAc&uact=5&oq=NAOOA+Certified+Quality+Seal&gs_lp=EgNpbWciHE5BT09BIENlcnRpZmllZCBRdWFsaXR5IFNlYWxIhg9Q5AlY5AlwAXgAkAEAmAEqoAEqqgEBMbgBA8gBAPgBAvgBAYoCC2d3cy13aXotaW1nqAIA&sclient=img#imgrc=1y7J2PGwVi64aM&imgdii=ejS-4lWEgWQRNM">about
olive oil </a><span style="mso-spacerun: yes;"> </span>, <a href="https://www.google.com/search?q=%E2%80%A2%09California+Olive+Ranch&sca_esv=589620768&hl=en&tbm=isch&source=hp&biw=904&bih=906&ei=GSp2ZcuBEYuiptQPk_GwwA4&iflsig=AO6bgOgAAAAAZXY4KdK57yNTT_4Igd9AcKKr_xRolZrx&ved=0ahUKEwiL8oDf5IWDAxULkYkEHZM4DOgQ4dUDCAc&uact=5&oq=%E2%80%A2%09California+Olive+Ranch&gs_lp=EgNpbWciGuKAoglDYWxpZm9ybmlhIE9saXZlIFJhbmNoSKoPUNoIWNoIcAF4AJABAJgBM6ABM6oBATG4AQPIAQD4AQL4AQGKAgtnd3Mtd2l6LWltZ6gCAA&sclient=img#imgrc=uOKguXGvB7hvTM">California
Olive Ranch </a><span style="mso-spacerun: yes;"> </span></p>
</div>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com0tag:blogger.com,1999:blog-1637707427591443056.post-57572765501865995062023-12-03T12:20:00.001-05:002024-01-15T20:32:39.720-05:00Spice up your health with some spices<p><span style="font-size: medium;">Many people love spicy foods.<span style="mso-spacerun: yes;"> </span>Did you know that adding some spices to your
foods is actually good for your health?<span style="mso-spacerun: yes;"> </span>Not
only do spices have almost no calories, they add lots of health benefits.<span style="mso-spacerun: yes;"> </span>A class activity I did with students was to
modify a lasagna recipe to make it healthier.<span style="mso-spacerun: yes;">
</span>One group of students took out all the spices thinking this somehow made
the lasagna healthier.<span style="mso-spacerun: yes;"> </span>A good learning
opportunity as we then discussed how you want to ADD SPICES to your day for
good health.<span style="mso-spacerun: yes;"> </span></span></p><p style="text-align: center;"><span style="mso-spacerun: yes;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN1wyrpYdii4PrwY1ThIG5Zi1gl-qvr-bFKDkcWnOWuv_vPST47eNJfNEp4p3MubHJhot3Qmisix3G_fyUKCSnNX2EjgsfHFcXRmGtRo6r7pQOBUqfo2eDy4IRoThjLclZ-hM2rSZA2Yuj90flHZLRyguf8Xq4F_c_KnapOrucZJwRfrihBVxDWJ-UlNW5/s720/Spice-up-your-health-thegem-blog-timeline-large.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="394" data-original-width="720" height="219" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN1wyrpYdii4PrwY1ThIG5Zi1gl-qvr-bFKDkcWnOWuv_vPST47eNJfNEp4p3MubHJhot3Qmisix3G_fyUKCSnNX2EjgsfHFcXRmGtRo6r7pQOBUqfo2eDy4IRoThjLclZ-hM2rSZA2Yuj90flHZLRyguf8Xq4F_c_KnapOrucZJwRfrihBVxDWJ-UlNW5/w400-h219/Spice-up-your-health-thegem-blog-timeline-large.png" width="400" /></a></div><p></p><div>
<p class="MsoNormal"><span style="font-size: medium;"><b>Why are spices healthy?</b></span></p>
<p class="MsoNormal"><span style="font-size: medium;">Think <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618098/">antioxidants</a>,
those healthy chemicals in plant foods.<span style="mso-spacerun: yes;">
</span>There are over 100 different spices and these not only are a source of
antioxidants but a concentrated source of antioxidants.<span style="mso-spacerun: yes;"> </span>Different spices provide a varying array of
antioxidants.<span style="mso-spacerun: yes;"> </span>Health benefits of spices
can include being anti-inflammatory, anti-cancer, helping to lower glucose and cholesterol
levels, and even boost your mood and brain function. </span></p>
<p class="MsoNormal"><span style="font-size: medium;">Johns Hopkins has a good article, <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-spices-with-healthy-benefits?mc_cid=6dcbfec6b9&mc_eid=3a9cb5f15e">5
Spices with Healthy Benefits</a>.<span style="mso-spacerun: yes;"> </span></span></p>
</div><ul style="text-align: left;"><li><span style="font-size: medium;"><b>Cinnamon: </b><span style="mso-spacerun: yes;"> </span>Have high blood sugar?<span style="mso-spacerun: yes;"> </span>Then cinnamon is a spice you want to add to
your day.<span style="mso-spacerun: yes;"> </span>Adding some cinnamon to your
morning oatmeal can add sweetness without adding sugar.<span style="mso-spacerun: yes;"> </span>Did you know a <a href="https://www.medicalnewstoday.com/articles/266069#benefits">teaspoon</a>
of ground cinnamon has only 6.42 calories?<span style="mso-spacerun: yes;">
</span>“Studies indicate it can lower blood sugar levels in people with type 2
diabetes.”<span style="mso-spacerun: yes;"> </span>Cinnamon is also good for
your heart by helping to reduce cholesterol and triglyceride levels.<span style="mso-spacerun: yes;"> </span></span></li><ul><li>
<span style="font-family: "Courier New"; font-size: medium; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;"><b>Suggestions</b>:<span style="mso-spacerun: yes;"> </span>I add some cinnamon to my morning
oatmeal.<span style="mso-spacerun: yes;"> </span>You can also add cinnamon to
yogurt, fruit or use it in cooking.<span style="mso-spacerun: yes;"> </span>You
may want to check the source of cinnamon as the <a href="https://www.foodsafetynews.com/2023/11/company-in-ecuador-named-as-supplier-of-cinnamon-in-outbreak-of-lead-in-children/#:~:text=Based%20on%20its%20investigation%2C%20the,come%20to%20the%20same%20conclusion.">FDA</a>
is investigating lead in cinnamon from Ecuador.<span style="mso-spacerun: yes;">
</span>We buy a large jar of cinnamon and then transfer some to a smaller,
glass cinnamon jar.<span style="mso-spacerun: yes;"> </span>(See:<span style="mso-spacerun: yes;"> </span><a href="https://ktknutrition.blogspot.com/2020/05/how-much-plastic-are-you-eating.html">How
much plastic are you eating?</a> ) </span></li></ul></ul><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN9ZfmLLhib0IOP61PKWaldkl0vIpEF6B47leuQdHfi6yBRiIIWPZOSnB7APjGgvP33gGF-tkvlXmhbD4CvC2lpZEZ79JaSS-DvhZ52CZYhnKCP_MHki8FJDytd4OJXcbDTUSOxOklFJt_Xqe3xINxBsV6UZR7wbSiRZ9FDQJ8507VEnCoj1O2PkrHSS5_/s1200/What-is-turmeric.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="628" data-original-width="1200" height="209" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN9ZfmLLhib0IOP61PKWaldkl0vIpEF6B47leuQdHfi6yBRiIIWPZOSnB7APjGgvP33gGF-tkvlXmhbD4CvC2lpZEZ79JaSS-DvhZ52CZYhnKCP_MHki8FJDytd4OJXcbDTUSOxOklFJt_Xqe3xINxBsV6UZR7wbSiRZ9FDQJ8507VEnCoj1O2PkrHSS5_/w400-h209/What-is-turmeric.jpg" width="400" /></a></div><ul style="text-align: left;"><li><span style="font-size: medium;"><b>Turmeric:<span style="mso-spacerun: yes;">
</span></b>A very popular spice right now as many are adding turmeric to their
day for its anti-inflammatory benefits.<span style="mso-spacerun: yes;">
</span>Turmeric contains “curcumin” and it is this chemical that may reduce <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-spices-with-healthy-benefits?mc_cid=6dcbfec6b9&mc_eid=3a9cb5f15e">inflammation</a>.<span style="mso-spacerun: yes;"> </span>“Because of its anti-inflammatory qualities,
curcumin is also effective at reducing pain and swelling in people with
arthritis.<span style="mso-spacerun: yes;"> </span>And animal studies indicate
that curcumin could have powerful anti-cancer properties.”<span style="mso-spacerun: yes;"> </span></span></li><li><span style="font-size: medium;"><b>Ginger:<span style="mso-spacerun: yes;">
</span></b>A spice that some use for an upset stomach, diarrhea, or
nausea.<span style="mso-spacerun: yes;"> </span>Motion sickness?<span style="mso-spacerun: yes;"> </span>Some studies have found that ginger can help
with motion sickness.<span style="mso-spacerun: yes;"> </span></span></li><ul><li><span style="font-size: medium;"><b>Suggestions</b>:<span style="mso-spacerun: yes;"> </span>Some people add ginger to stir-fry
dishes.<span style="mso-spacerun: yes;"> </span>My sister sent me some ginger
tea that I enjoy.<span style="mso-spacerun: yes;"> </span>If you make your own
salad dressing, add some ginger.</span></li></ul><li><span style="font-size: medium;"><b>Garlic: <span style="mso-spacerun: yes;"> </span></b>A spice that is good for your heart.<span style="mso-spacerun: yes;"> </span>Adding some garlic to your day make keep your
blood vessels more flexible and may help lower cholesterol and
triglycerides.<span style="mso-spacerun: yes;"> </span>(When we were getting a
new roof on our home, we talked to the manager in front of our house. As we
were talking, he reached into his pocket and pulled out an entire garlic
bulb.<span style="mso-spacerun: yes;"> </span>He peeled it and ate it as a
snack.<span style="mso-spacerun: yes;"> </span>Very healthy but that is a lot of
garlic to eat at once.)<span style="mso-spacerun: yes;"> </span></span></li><ul><li><span style="font-size: medium;"><b>Suggestions:</b><span style="mso-spacerun: yes;"> </span>Easy to add some garlic when cooking.<span style="mso-spacerun: yes;"> </span>Add to soups, salad dressings,
vegetables.<span style="mso-spacerun: yes;"> </span>(My daughter was very
surprised when she found a garlic press in the kitchen of an Airbnb she was
staying in over Thanksgiving.<span style="mso-spacerun: yes;"> </span>Now that
is not only a prepared cook but also someone who probably knows how healthy
garlic is.) </span></li></ul><li><span style="font-size: medium;"><b>Cayenne:<span style="mso-spacerun: yes;">
</span></b>Many people love this chili pepper spice often used in Mexican, Creole,
and Cajun type dishes.<span style="mso-spacerun: yes;"> </span>The antioxidant
in cayenne is <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-spices-with-healthy-benefits?mc_cid=6dcbfec6b9&mc_eid=3a9cb5f15e">capsaicin</a>.
This substance can reduce pain signals to your brain so you don’t feel as much
discomfort.<span style="mso-spacerun: yes;"> </span>People use this to help
reduce arthritis pain and diabetes-related nerve damage.<span style="mso-spacerun: yes;"> </span>A relative applies a cream with capsaicin to
their joints to reduce pain and it can be used on muscles.<span style="mso-spacerun: yes;"> </span></span></li></ul><span style="mso-spacerun: yes;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9NvXR_6PiWujru4T0vPjFoI3QDVtk7jM7kR0shHfRkLlMOYERW-06WTIHvUPKrRyUVrS7A0Wogs0Ijrqngsb7IcikauBVkrAQLPk_1jVPn8XhMOoHUzRsEMRfD7GW7QYnNyOXWoAxGhvav8kWC90i41-JipW_NJRKTRXRm-yXQNVETdNICnywhd8-cv15/s488/GUEST_a555e520-f50a-484a-9333-8d574985ed47.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="488" data-original-width="488" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9NvXR_6PiWujru4T0vPjFoI3QDVtk7jM7kR0shHfRkLlMOYERW-06WTIHvUPKrRyUVrS7A0Wogs0Ijrqngsb7IcikauBVkrAQLPk_1jVPn8XhMOoHUzRsEMRfD7GW7QYnNyOXWoAxGhvav8kWC90i41-JipW_NJRKTRXRm-yXQNVETdNICnywhd8-cv15/w400-h400/GUEST_a555e520-f50a-484a-9333-8d574985ed47.jpg" width="400" /></a></div></span><div>
<p class="MsoNormal" style="text-align: left;"><span style="font-size: medium;"><b>Conclusion:<span style="mso-spacerun: yes;"> </span></b>The
article notes spices can be used fresh or dried and both provide those healthy
antioxidants.<span style="mso-spacerun: yes;"> </span>Although frying and
grilling can reduce some effectiveness of the antioxidants, microwaving, simmering,
or cooking foods actually increases antioxidant levels of these spices.<span style="mso-spacerun: yes;"> </span>Some people take supplements of these spices
such as turmeric but these aren’t fully regulated for quality or contents.<span style="mso-spacerun: yes;"> </span>Adding spices to foods is one way to get the
benefits of these healthy spices. I add cinnamon to my oatmeal before I cook it
in the microwave.<span style="mso-spacerun: yes;"> </span>Thus, I am actually
boosting the effectiveness of the antioxidants in the cinnamon.<span style="mso-spacerun: yes;"> </span>My husband always added cinnamon to his
oatmeal after he cooked it.<span style="mso-spacerun: yes;"> </span>Now, he says
he will start to add cinnamon and then cook his oatmeal in the microwave to get
the enhanced antioxidant benefit.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal" style="text-align: left;"><span style="font-size: medium;"><b>Sources:<span style="mso-spacerun: yes;"> </span></b><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618098/">antioxidants</a>, <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-spices-with-healthy-benefits?mc_cid=6dcbfec6b9&mc_eid=3a9cb5f15e">5
Spices with Healthy Benefits</a>, <a href="https://www.medicalnewstoday.com/articles/266069#benefits">teaspoon</a>, <a href="https://www.foodsafetynews.com/2023/11/company-in-ecuador-named-as-supplier-of-cinnamon-in-outbreak-of-lead-in-children/#:~:text=Based%20on%20its%20investigation%2C%20the,come%20to%20the%20same%20conclusion.">FDA</a>
, <a href="https://ktknutrition.blogspot.com/2020/05/how-much-plastic-are-you-eating.html">How
much plastic are you eating?</a> , <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-spices-with-healthy-benefits?mc_cid=6dcbfec6b9&mc_eid=3a9cb5f15e">inflammation</a>
, <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-spices-with-healthy-benefits?mc_cid=6dcbfec6b9&mc_eid=3a9cb5f15e">capsaicin</a>
, <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-spices-with-healthy-benefits?mc_cid=6dcbfec6b9&mc_eid=3a9cb5f15e">Hopkins
Medicine</a><span style="mso-spacerun: yes;"> </span><b>Images:</b><span style="mso-spacerun: yes;"> </span><b><a href="https://www.google.com/search?q=healthy+spices&sca_esv=587346141&hl=en&tbm=isch&source=hp&biw=1920&bih=955&ei=X5xrZbC9KpGf5NoPl9iogA4&iflsig=AO6bgOgAAAAAZWuqb2jxVteyVmIB_ViQXRmCa5j0YwaH&ved=0ahUKEwjw6MyW1PGCAxWRD1kFHRcsCuAQ4dUDCAc&uact=5&oq=healthy+spices&gs_lp=EgNpbWciDmhlYWx0aHkgc3BpY2VzMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIFEAAYgAQyBhAAGAUYHjIGEAAYCBgeMgcQABiABBgYMgcQABiABBgYMgcQABiABBgYSJssUJMHWIQrcAZ4AJABAJgBP6AB-gSqAQIxNbgBA8gBAPgBAYoCC2d3cy13aXotaW1nqAIAwgIIEAAYgAQYsQPCAgsQABiABBixAxiDAcICDhAAGIAEGIoFGLEDGIMBwgIEEAAYAw&sclient=img">Spice
up your health</a>, </b><a href="https://www.google.com/search?q=spices+and+health+benefits&tbm=isch&ved=2ahUKEwjT8fzE0vGCAxV9FmIAHde_B78Q2-cCegQIABAA&oq=spices+and+health&gs_lcp=CgNpbWcQARgAMgUIABCABDIGCAAQCBAeMgYIABAIEB4yBggAEAgQHjIGCAAQCBAeMgYIABAIEB4yBggAEAgQHjIGCAAQCBAeMgYIABAIEB4yBggAEAgQHlAAWABg9AxoAHAAeACAATqIATqSAQExmAEAqgELZ3dzLXdpei1pbWfAAQE&sclient=img&ei=qJprZdP9BP2siLMP1_-e-As&bih=906&biw=904&hl=en#imgrc=Y5Bl9BwHQctaqM">Spice
up life</a> , <a href="https://www.google.com/search?q=turmeric&sca_esv=587340671&hl=en&tbm=isch&source=hp&biw=1920&bih=955&ei=iJtrZfrFKYee5NoPgPqp-AY&iflsig=AO6bgOgAAAAAZWupmKEHxrh74VMsllBmPPeLmTZlqOsH&ved=0ahUKEwj6qYmw0_GCAxUHD1kFHQB9Cm8Q4dUDCAc&uact=5&oq=turmeric&gs_lp=EgNpbWciCHR1cm1lcmljMggQABiABBixAzIIEAAYgAQYsQMyCBAAGIAEGLEDMggQABiABBixAzIFEAAYgAQyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAEMggQABiABBixA0jOxAFQlrgBWKPCAXABeACQAQCYATygAZoDqgEBOLgBA8gBAPgBAYoCC2d3cy13aXotaW1nqAIAwgILEAAYgAQYsQMYgwHCAg4QABiABBiKBRixAxiDAcICBBAAGAM&sclient=img#imgrc=On71qA4uIEXgvM"><b>What
is turmeric? </b></a><b><span style="mso-spacerun: yes;"> </span>, <a href="https://www.google.com/search?q=yogi+ginger+tea&tbm=isch&ved=2ahUKEwjH4IKs3POCAxXVF1kFHbOSBLMQ2-cCegQIABAA&oq=yogi+ginger+tea&gs_lcp=CgNpbWcQAzIFCAAQgAQyBggAEAcQHjIGCAAQBxAeMgcIABCABBAYMgcIABCABBAYMgcIABCABBAYMgcIABCABBAYMgcIABCABBAYMgcIABCABBAYMgcIABCABBAYOg0IABCABBCKBRBDELEDOgoIABCABBCKBRBDOggIABAIEAcQHlC-CFioIGDEJWgAcAB4AIABpQGIAb4DkgEDNS4xmAEAoAEBqgELZ3dzLXdpei1pbWfAAQE&sclient=img&ei=X7FsZYe1I9Wv5NoPs6WSmAs&bih=955&biw=1920&hl=en#imgrc=YMRAY720l0QLVM&imgdii=ifUDq8K_A4xKbM">Ginger
tea<span style="mso-spacerun: yes;"> </span></a></b></span></p>
<p class="MsoNormal"><span style="font-size: medium;"><b>Stewed Chicken recipe</b> (adapted from <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-spices-with-healthy-benefits?mc_cid=6dcbfec6b9&mc_eid=3a9cb5f15e">Hopkins
Medicine</a>)</span></p>
<ul style="text-align: left;"><li class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo3; text-indent: -0.25in;"><span style="font-family: "Courier New"; font-size: medium; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;">1 Tablespoon Olive Oil (EVVO)<span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"> </span></span></span></li><li class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo3; text-indent: -0.25in;"><span style="font-family: "Courier New"; font-size: medium; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: medium;">1 pound chicken breasts</span></li><li class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo3; text-indent: -0.25in;"><span style="font-family: "Courier New"; font-size: medium; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;">Salt and pepper</span></li><li> <span style="font-size: medium;">3 cups chopped vegetables such as spinach,
carrots, onions.<span style="mso-spacerun: yes;"> </span>You can use fresh or
frozen.</span></li><li> <span style="font-size: medium;">1 can (14.5 oz) of diced tomatoes</span></li><li>
<span style="font-family: "Courier New"; font-size: medium; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: medium;">½ teaspoon cinnamon</span></li><li>
<span style="font-family: "Courier New"; font-size: medium; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: medium;">½ teaspoon cayenne</span><span style="font-family: "Courier New"; font-size: medium; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span></li><li><span style="font-family: "Courier New"; font-size: medium; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;">½ teaspoon turmeric</span></li><li> <span style="font-size: medium;">1 teaspoon cumin</span></li><li>
<span style="font-family: "Courier New"; font-size: medium; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: medium;">Fresh or dried parsley for garnish</span></li></ul> <span style="font-size: medium;"><b>Directions:</b></span>
<ol style="text-align: left;"><li class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo2; text-indent: -0.25in;"><span style="font-size: medium; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;">Heat olive oil (EVVO) in large saute’ pan.<span style="mso-spacerun: yes;"> </span>Sprinkle chicken breasts with salt and pepper
and add to the pan.<span style="mso-spacerun: yes;"> </span>Brown on both sides.</span></li><li><span style="font-size: medium;">Add the vegetables to the pan and sauté until
soft about 5-10 minutes.</span></li><li><span style="font-size: medium;">Add the tomatoes, cinnamon, cayenne, turmeric,
and cumin.<span style="mso-spacerun: yes;"> </span>Simmer until chicken is
cooked through (to 165 degrees F) and vegetables are soft, about 20 minutes.</span></li><li><span style="font-size: medium;">Top with parsley for garnish.</span></li><li><span style="font-size: medium;">Serve with <a href="https://www.walmart.com/ip/Great-Value-Natural-Brown-Long-Grain-Rice-32-oz/10898755?wmlspartner=wlpa&selectedSellerId=0&wl13=5343&adid=2222222227710898755_117755028669_12420145346&wmlspartner=wmtlabs&wl0=&wl1=g&wl2=c&wl3=501107745824&wl4=pla-306310554666&wl5=9008200&wl6=&wl7=&wl8=&wl9=pla&wl10=8175035&wl11=local&wl12=10898755&wl13=5343&veh=sem_LIA&gclsrc=aw.ds&&adid=2222222223710898755_117755028669_12420145346&wl0=&wl1=g&wl2=c&wl3=501107745824&wl4=pla-306310554666&wl5=9008200&wl6=&wl7=&wl8=&wl9=pla&wl10=8175035&wl11=local&wl12=10898755&veh=sem&gad_source=1&gclid=Cj0KCQiAyKurBhD5ARIsALamXaHTmJKG78tN7YRD39YA-o_iAo4gUZmqqYAkcqjpLSYOvs4MfMCOwugaAicWEALw_wcB">brown
rice</a> or <a href="https://cuisinicity.com/basic-whole-wheat-couscous/">whole
grain couscous</a>.<span style="mso-spacerun: yes;"> </span></span></li></ol>
</div></div>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com0tag:blogger.com,1999:blog-1637707427591443056.post-31063572731195471382023-11-28T15:17:00.007-05:002024-01-15T20:33:25.720-05:00Sour dough bread, healthy or unhealthy?<p><span style="font-size: medium;">Who doesn’t enjoy some sour dough bread?<span style="mso-spacerun: yes;"> </span>In California we had some great sour dough
bread.<span style="mso-spacerun: yes;"> </span>This past June, we were on a
Viking cruise and many countries had some delicious sour dough bread.<span style="mso-spacerun: yes;"> </span>Healthy bread is usually whole grain.<span style="mso-spacerun: yes;"> </span>There are some whole grain sour dough breads
but mostly sour dough is made from white flour.<span style="mso-spacerun: yes;">
</span>Whether made from white flour or whole wheat flour, are there any health
benefits to enjoying some delicious sour dough bread?</span></p>
<p class="MsoNormal"><span style="font-size: medium;"><b>Why is it called sour dough bread?</b></span></p>
<p class="MsoNormal"><span style="font-size: medium;">Instead of relying on baker’s yeast to raise the dough, sour
dough bread uses a “<a href="https://www.theclevercarrot.com/2019/03/beginner-sourdough-starter-recipe/#:~:text=Simply%20put%3A%20a%20sourdough%20starter,Commercial%20yeast%20IS%20NOT%20required.">starter</a>”
of a living microbes plus flour and water.<span style="mso-spacerun: yes;">
</span>This is called “wild” yeast which contains some <a href="https://www.webmd.com/diet/sourdough-bread-good-for-you">lactic acid</a>
that gives sourdough its tangy taste.<span style="mso-spacerun: yes;"> </span>Sour
dough doesn’t use the commercial baker’s yeast used to make regular bread. This
is certainly not a new technique for bread making as it dates back to <a href="https://www.sciencedirect.com/science/article/pii/S0924224420307202">1500
BC in ancient Egypt</a>.<span style="mso-spacerun: yes;"> </span></span></p><p class="MsoNormal" style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKjd409S3r3IvmsFr9b9X9O52furl57I4lB63W3wZ-cPg-uaLqJJaKLGUDRytSX4X4Y8habBWoWXgwXaUYA1rRlYrdoVsA24Cbx5rmiBP7SHXD1-5iURZUpQUqVsW4dfQt1rA7kgMlbdi4YuAeiEzq4KINt0qD2xVX2baXK1SmMZMP-v4nusM-2bFFwsQ0/s1000/Is-Sourdough-Bread-Good-For-You.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="695" data-original-width="1000" height="278" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKjd409S3r3IvmsFr9b9X9O52furl57I4lB63W3wZ-cPg-uaLqJJaKLGUDRytSX4X4Y8habBWoWXgwXaUYA1rRlYrdoVsA24Cbx5rmiBP7SHXD1-5iURZUpQUqVsW4dfQt1rA7kgMlbdi4YuAeiEzq4KINt0qD2xVX2baXK1SmMZMP-v4nusM-2bFFwsQ0/w400-h278/Is-Sourdough-Bread-Good-For-You.png" width="400" /></a></div><span style="mso-spacerun: yes;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrv1UWvJlr1nub9OsOqdVQaSeGFWlTRE_5XZfPG-dF3AXp60oDCuhak4ML4IwOZg5T5yVkNsZglqxcSVKa93Vkq1PC98E1hf_q2EAC7P1e8COcR9T36B0YjZAuxwQLXRvMW8rWOKW3ShqDGhjeGpkmtBVIbczEButL48__U9nrv2TAx7iidTUzAtgLFCtq/s1500/Is-Sourdough-Bread-Good-For-You.png" style="margin-left: 1em; margin-right: 1em;"></a></span><p></p><p></p><span style="font-size: medium;"><b>What nutrients are in sourdough bread?</b></span>
<p class="MsoNormal"><span style="font-size: medium;">Sourdough bread nutrition depends on the flour used.<span style="mso-spacerun: yes;"> </span>Sourdough made with white flour would have
less fiber and fewer nutrients than sourdough made with whole grain flour.<span style="mso-spacerun: yes;"> </span>The nutrition of white sourdough pretty much
matches that of white bread providing some protein, carbs, and 1 gram of
fiber.<span style="mso-spacerun: yes;"> </span>There is usually no added sugar
and no saturated fat.<span style="mso-spacerun: yes;"> </span>You also get some
B vitamins, iron, calcium, and potassium.<span style="mso-spacerun: yes;">
</span>However, and interesting fact is because of the lactic acid in sour
dough bread, many nutrients are more easily absorbed. </span></p>
<p class="MsoNormal"><span style="font-size: medium;"><b>What are some health benefits of eating sourdough bread?</b></span></p>
<ol style="text-align: left;"><li><span style="font-size: medium;"><b>Gut <span style="mso-spacerun: yes;"> </span>health</b> – the <a href="https://www.realsimple.com/is-sourdough-bread-healthy-7968557#:~:text=This%20zesty%20bread%20also%20benefits,it's%20whole%20grain%20sourdough%20bread">fermentation</a>
that helps make sourdough bread starts to break down some of the proteins in
bread including gluten.<span style="mso-spacerun: yes;"> </span>Those who are
sensitive to gluten may find sourdough bread easier to digest.<span style="mso-spacerun: yes;"> </span>But this bread is <a href="https://www.realsimple.com/is-sourdough-bread-healthy-7968557#:~:text=This%20zesty%20bread%20also%20benefits,it's%20whole%20grain%20sourdough%20bread">not
gluten free</a> so should be avoided for those with celiac disease or severe
gluten allergies.<span style="mso-spacerun: yes;"> </span>Both whole grain and
white sourdough bread provide fiber which is considered a prebiotic or food for
the good bacteria in your gut.<span style="mso-spacerun: yes;"> </span>Whole
grain sour dough would have more fiber.</span></li><li><span style="font-size: medium;"><b>Immunity</b> – A <a href="https://link.springer.com/article/10.1007/s40520-019-01392-3">study in
2019</a> found that in the Mediterranean area, elderly eating whole grain
sourdough bread had a lower risk for many diseases including “heart disease,
cancer and diabetes”.<span style="mso-spacerun: yes;"> </span></span></li><li><span style="font-size: medium;"><b>Lower Blood sugar</b> – sourdough bread has a
lower glycemic index meaning <a href="https://www.webmd.com/diet/sourdough-bread-good-for-you">blood sugar
spike</a>s are lower and slower. This is especially true for whole grain
sourdough bread.<span style="mso-spacerun: yes;"> </span>“This means that your
insulin levels will not spike as high after eating a slice of sourdough bread
as they would after eating white bread”.</span></li><li>
<span style="font-size: medium;"><b>Heart</b> – the fiber, potassium, and
phosphorus in sourdough bread supports good heart health and the bread has no
saturated fat.<span style="mso-spacerun: yes;"> </span></span></li><li>
<span style="font-size: medium;"><b>No preservatives</b> – Consumer Reports <a href="https://www.consumerreports.org/health/healthy-eating/is-sourdough-bread-good-for-you-a6956800331/">notes</a>
that “Most packaged breads contain preservatives, but true sourdough naturally
had a longer shelf life.<span style="mso-spacerun: yes;"> </span>That is due in
large part to the acids acting as antifungal agents...”<span style="mso-spacerun: yes;"> </span>But read the ingredient label as some manufacturers
add preservatives like <a href="https://www.walmart.com/ip/The-Rustik-Oven-Sourdough-Bread-Slow-Baked-Delicious-Artisan-Bread-Non-GMO-16-oz/723266438?wmlspartner=wlpa&selectedSellerId=0&wl13=2520&adid=22222222277723266438_117755028669_12420145346&wmlspartner=wmtlabs&wl0=&wl1=g&wl2=c&wl3=501107745824&wl4=pla-306310554666&wl5=9008200&wl6=&wl7=&wl8=&wl9=pla&wl10=8175035&wl11=local&wl12=723266438&wl13=2520&veh=sem_LIA&gclsrc=aw.ds&&adid=22222222237723266438_117755028669_12420145346&wl0=&wl1=g&wl2=c&wl3=501107745824&wl4=pla-306310554666&wl5=9008200&wl6=&wl7=&wl8=&wl9=pla&wl10=8175035&wl11=local&wl12=723266438&veh=sem&gad_source=1&gclid=CjwKCAiAvJarBhA1EiwAGgZl0J8COlaSsEO-1n-W6sQ4qhw9tenix38uMSEzoahriDrrjYWwebzI-BoCxQcQAvD_BwE">calcium
propionate</a>.<span style="mso-spacerun: yes;"> </span></span></li></ol><div style="text-align: center;"><span style="mso-spacerun: yes;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnioUQACKXyFiboIU2dyNK-JoXVeiYJ0eRI79kqWjTgxehGrbPyq-4hw3qg1hucrHSLqdukj24YqOFZHnookY6XrwrvuAkMYHzeJcQ5pABGFuHynNsy_8dyy0kgmbE7IB7teVIiH-YkMYIndoGE6IeaIJ-pMsnBMQ89verGup5XqU6QuDu9q4CWyDCidwh/s1200/How+Sourdough+Bread+is+Good+for+Gut+Health.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="800" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnioUQACKXyFiboIU2dyNK-JoXVeiYJ0eRI79kqWjTgxehGrbPyq-4hw3qg1hucrHSLqdukj24YqOFZHnookY6XrwrvuAkMYHzeJcQ5pABGFuHynNsy_8dyy0kgmbE7IB7teVIiH-YkMYIndoGE6IeaIJ-pMsnBMQ89verGup5XqU6QuDu9q4CWyDCidwh/w266-h400/How+Sourdough+Bread+is+Good+for+Gut+Health.png" width="266" /></a></div></span></div><div>
<p class="MsoNormal"><span style="font-size: medium;"><b>Are there probiotics, gut friendly bacteria, in sourdough
bread?</b></span></p>
<p class="MsoNormal"><span style="font-size: medium;">No.<span style="mso-spacerun: yes;"> </span>Sourdough
provides some fiber to “feed” the friendly bacteria in your gut.<span style="mso-spacerun: yes;"> </span>But the probiotics in sourdough bread are killed
during baking.<span style="mso-spacerun: yes;"> </span>To get more gut friendly
bacteria you need to eat foods like yogurt or kimchi.<span style="mso-spacerun: yes;"> </span>(See:<span style="mso-spacerun: yes;"> </span><a href="https://ktknutrition.blogspot.com/2023/04/is-greek-yogurt-good-for-you.html">Is
Greek yogurt good for you?</a> )<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal"><span style="font-size: medium;"><b>Does sourdough have carbs?</b></span></p>
<p class="MsoNormal"><span style="font-size: medium;">All bread provides carbs but sourdough bread would go into
the “healthy carbs” group.<span style="mso-spacerun: yes;"> </span>Why?<span style="mso-spacerun: yes;"> </span>Sourdough provides nutrients, some fiber, and
may improve digestion, lower risk of some chronic diseases, and often has no
preservatives.</span></p>
<p class="MsoNormal"><span style="font-size: medium;"><b>How do you know if it is really sourdough?</b></span></p>
<p class="MsoNormal"><span style="font-size: medium;">Unfortunately, some manufacturers want to take short cuts
and don’t want to bother with fermentation. Instead, they add vinegar for the
sour flavor and use yeast to leaven the bread.<span style="mso-spacerun: yes;">
</span>This bread would not have the health benefits of sourdough bread made
the slow-leavened way.<span style="mso-spacerun: yes;"> </span>For real
sourdough bread the <a href="https://www.consumerreports.org/health/healthy-eating/is-sourdough-bread-good-for-you-a6956800331/">ingredient
list</a> will have a “sourdough culture or starter and no yeast”.<span style="mso-spacerun: yes;"> </span>Also, true sourdough bread will not have
preservatives.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal"><span style="font-size: medium;"><b>Conclusion</b>:<span style="mso-spacerun: yes;">
</span>When you are out shopping this week, look for some sourdough bread to
try.<span style="mso-spacerun: yes;"> </span>See if you can find some whole
grain sourdough bread.<span style="mso-spacerun: yes;"> </span>Those who are
adventurous cooks may want to bake their own sourdough bread.<span style="mso-spacerun: yes;"> </span><a href="https://breadbyelise.com/whole-grain-sourdough-bread/">Bread By Elise</a>
walks you through making some Rustic Whole Grain Sourdough Bread.<span style="mso-spacerun: yes;"> </span></span></p><p class="MsoNormal" style="text-align: center;"><span style="mso-spacerun: yes;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTcNXva_MVI6b7kIzeije2vse5dXDuobILNRYgwJJQTqh-om-uWpolocvhbrFx73hFk6SgDF3Uo4yvhulxAPVO-4PI5yM5kfsDmGA9k2dlMnTmQ8RHhdwyOSDf449t65AI_3ryJvf7Ezg7RrYRq8hQwdhKdes7Ish1ZBwgKM5x3Z2Pj1qiyWEhlo4KQLEk/s1024/HOW-TO-CONVERT-YEAST-BREAD-TO-SOURDOUGH-1-683x1024.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="683" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTcNXva_MVI6b7kIzeije2vse5dXDuobILNRYgwJJQTqh-om-uWpolocvhbrFx73hFk6SgDF3Uo4yvhulxAPVO-4PI5yM5kfsDmGA9k2dlMnTmQ8RHhdwyOSDf449t65AI_3ryJvf7Ezg7RrYRq8hQwdhKdes7Ish1ZBwgKM5x3Z2Pj1qiyWEhlo4KQLEk/w266-h400/HOW-TO-CONVERT-YEAST-BREAD-TO-SOURDOUGH-1-683x1024.jpg" width="266" /></a></div><br /> <p></p>
<p class="MsoNormal"><b>Sources:</b><span style="mso-spacerun: yes;"> </span><a href="https://www.theclevercarrot.com/2019/03/beginner-sourdough-starter-recipe/#:~:text=Simply%20put%3A%20a%20sourdough%20starter,Commercial%20yeast%20IS%20NOT%20required.">starter</a>
, <a href="https://www.webmd.com/diet/sourdough-bread-good-for-you">lactic acid</a>
, <a href="https://www.sciencedirect.com/science/article/pii/S0924224420307202">1500
BC in ancient Egypt</a> , <a href="https://www.realsimple.com/is-sourdough-bread-healthy-7968557#:~:text=This%20zesty%20bread%20also%20benefits,it's%20whole%20grain%20sourdough%20bread">fermentation</a>
, <a href="https://www.realsimple.com/is-sourdough-bread-healthy-7968557#:~:text=This%20zesty%20bread%20also%20benefits,it's%20whole%20grain%20sourdough%20bread">not
gluten free</a> , <a href="https://link.springer.com/article/10.1007/s40520-019-01392-3">study in
2019</a> , <a href="https://www.webmd.com/diet/sourdough-bread-good-for-you">blood
sugar spike</a> , <a href="https://www.consumerreports.org/health/healthy-eating/is-sourdough-bread-good-for-you-a6956800331/">notes</a>
, <a href="https://www.walmart.com/ip/The-Rustik-Oven-Sourdough-Bread-Slow-Baked-Delicious-Artisan-Bread-Non-GMO-16-oz/723266438?wmlspartner=wlpa&selectedSellerId=0&wl13=2520&adid=22222222277723266438_117755028669_12420145346&wmlspartner=wmtlabs&wl0=&wl1=g&wl2=c&wl3=501107745824&wl4=pla-306310554666&wl5=9008200&wl6=&wl7=&wl8=&wl9=pla&wl10=8175035&wl11=local&wl12=723266438&wl13=2520&veh=sem_LIA&gclsrc=aw.ds&&adid=22222222237723266438_117755028669_12420145346&wl0=&wl1=g&wl2=c&wl3=501107745824&wl4=pla-306310554666&wl5=9008200&wl6=&wl7=&wl8=&wl9=pla&wl10=8175035&wl11=local&wl12=723266438&veh=sem&gad_source=1&gclid=CjwKCAiAvJarBhA1EiwAGgZl0J8COlaSsEO-1n-W6sQ4qhw9tenix38uMSEzoahriDrrjYWwebzI-BoCxQcQAvD_BwE">calcium
propionate</a>, <a href="https://ktknutrition.blogspot.com/2023/04/is-greek-yogurt-good-for-you.html">Is
Greek yogurt good for you?</a> , <a href="https://www.consumerreports.org/health/healthy-eating/is-sourdough-bread-good-for-you-a6956800331/">ingredient
list</a> , <a href="https://breadbyelise.com/whole-grain-sourdough-bread/">Bread
By Elise</a><span style="mso-spacerun: yes;"> </span><b>Image sources:</b><span style="mso-spacerun: yes;"> </span><a href="https://www.google.com/search?q=sourdough+bread+health+benefits&tbm=isch&ved=2ahUKEwj3y6DVxOeCAxVlI2IAHfaDCnYQ2-cCegQIABAA&oq=sourdough+health+benefits&gs_lcp=CgNpbWcQARgBMgoIABCABBCKBRBDMgYIABAIEB4yBwgAEIAEEBgyBwgAEIAEEBhQAFgAYO0aaABwAHgAgAE3iAE3kgEBMZgBAKoBC2d3cy13aXotaW1nwAEB&sclient=img&ei=7k1mZfecLeXGiLMP9oeqsAc&bih=955&biw=1920&hl=en#imgrc=PVorvyrtd4JKiM"><b>Health
benefits of sourdough bread </b></a><b><span style="mso-spacerun: yes;"> </span>,
</b><a href="https://www.google.com/search?q=sourdough+bread+and+health&tbm=isch&ved=2ahUKEwiBsNrrgOCCAxWkHGIAHQ65DbwQ2-cCegQIABAA&oq=sourdough+bread+and+health&gs_lcp=CgNpbWcQAzIHCAAQgAQQGDoQCAAQgAQQigUQsQMQgwEQQzoECAAQAzoFCAAQgAQ6CggAEIAEEIoFEEM6BggAEAgQHlCqCViTFGDjFmgAcAB4AIABO4gBtgSSAQIxMpgBAKABAaoBC2d3cy13aXotaW1nwAEB&sclient=img&ei=SltiZYHjAqS5iLMPjvK24As&bih=906&biw=904&hl=en#imgrc=ckHij-u9UjsoSM">Health
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UnhideWhenUsed="true" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 9"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="header"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/>
<w:LsdException Locked="false" Priority="35" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
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<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
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<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
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<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
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<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
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<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
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<![endif]--><span class="MsoHyperlink"><span face=""Calibri",sans-serif" style="font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 10.0pt; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;"></span></span></a><a href="https://www.google.com/search?q=sourdough+bread+health+benefits&tbm=isch&ved=2ahUKEwj3y6DVxOeCAxVlI2IAHfaDCnYQ2-cCegQIABAA&oq=sourdough+health+benefits&gs_lcp=CgNpbWcQARgBMgoIABCABBCKBRBDMgYIABAIEB4yBwgAEIAEEBgyBwgAEIAEEBhQAFgAYO0aaABwAHgAgAE3iAE3kgEBMZgBAKoBC2d3cy13aXotaW1nwAEB&sclient=img&ei=7k1mZfecLeXGiLMP9oeqsAc&bih=955&biw=1920&hl=en#imgrc=PVorvyrtd4JKiM&imgdii=hBNUQNBPuHG5bM">is
sourdough bread good for you</a></p>
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</div>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com0tag:blogger.com,1999:blog-1637707427591443056.post-51968695606028998852023-11-19T16:38:00.016-05:002024-01-16T17:44:49.144-05:00How to enjoy a guilt-free Thanksgiving dinner <p><span style="font-size: medium;">Who isn’t looking forward to all the great food there is to
eat on Thanksgiving?<span style="mso-spacerun: yes;"> </span>In our family, we
have some great cooks and they love to cook up a storm and they bring lots of
different main dishes, side dishes and desserts.<span style="mso-spacerun: yes;"> </span>How can you enjoy all those Thanksgiving
goodies without feeling guilty?<span style="mso-spacerun: yes;"> </span>Last
year I provided some tips on how you can enjoy the Thanksgiving feast and all
those leftovers without ending up gaining weight over the long weekend.<span style="mso-spacerun: yes;"> </span>Not exactly an easy thing to do but some of
these tips may help you stave off groaning when you get on the scale after the
Thanksgiving break.<span style="mso-spacerun: yes;"> </span>No, I am not
recommending dieting – who wants to skimp on all the good food?<span style="mso-spacerun: yes;"> </span>And Thanksgiving is a day not to be on a
diet but a day we can enjoy every bite but not gain a lot as a result.<span style="mso-spacerun: yes;"> </span>How can you make some slight modifications in
your Thanksgiving feast and still enjoy a tasty meal? What are some suggestions
for enjoying all the food but not tip the scales days later?</span></p>
<p class="MsoNormal"><span style="font-size: medium;">Consumer Reports wrote an <a href="https://www.consumerreports.org/diet-nutrition/calories-in-your-thanksgiving-dinner/">article</a>:<span style="mso-spacerun: yes;"> </span>“Good to the Last Gobble” in which they
outlined how many calories Americans eat at the Thanksgiving feast.<span style="mso-spacerun: yes;"> </span>They cite the Calorie Control Council (who
knew there was such a Council?) that says we consume 4,500 calories or more at
our Thanksgiving feast.<span style="mso-spacerun: yes;"> </span>That is a lot of
calories for one meal, especially since our daily <a href="https://www.webmd.com/diet/features/estimated-calorie-requirement">calorie
intake</a> should be between 1600 – 2000 for adult women and 2000 – 2400 for
adult men.<span style="mso-spacerun: yes;"> </span>(If you are active, you can
take in more calories during the day.<span style="mso-spacerun: yes;">
</span>Check out the <a href="https://www.webmd.com/diet/features/estimated-calorie-requirement">chart</a>
at “Estimated Calorie Requirements”).<span style="mso-spacerun: yes;">
</span>Consumer Reports suggest a meal with all the sides and dessert racks up
about 1700 calories.<span style="mso-spacerun: yes;"> </span>How did all these <a href="https://www.consumerreports.org/diet-nutrition/calories-in-your-thanksgiving-dinner/">calories</a>
add up in their Thanksgiving feast?</span></p><p class="MsoNormal" style="text-align: center;"></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghBNAQA4XEEapr3PyKbYoWQeQFZLm2f6Gyz5XUXznNTgX-IkpzFt-2PMlyw3-OEPobOBViJrBQufWTAB8RfDiHeusqDgtSmXbTCqdsmVM4Z5f2laogURvuEYlzXF4y7sLmY76CGjaWk9JNDmkqCB1CrA7JP91k0BYxmw9sZhNyVqGEbY_GWlR_V4ZfDASd/s450/Thanksgiving%20meal%20img96o.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="450" data-original-width="450" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghBNAQA4XEEapr3PyKbYoWQeQFZLm2f6Gyz5XUXznNTgX-IkpzFt-2PMlyw3-OEPobOBViJrBQufWTAB8RfDiHeusqDgtSmXbTCqdsmVM4Z5f2laogURvuEYlzXF4y7sLmY76CGjaWk9JNDmkqCB1CrA7JP91k0BYxmw9sZhNyVqGEbY_GWlR_V4ZfDASd/s320/Thanksgiving%20meal%20img96o.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><!--[if gte mso 9]><xml>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="59" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 6"/>
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<![endif]--><i><span face=""Calibri",sans-serif" style="font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 10.0pt; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;">Credit to Williams Sonoma</span></i></td></tr></tbody></table> <table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: medium; margin-left: 32.6pt; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;"><tbody><tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;"><td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt; text-align: center; width: 233.75pt;" valign="top" width="312">
<b>Food</b></td><td style="border-left: none; border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 165.25pt;" valign="top" width="220"><p align="center" class="MsoNormal" style="margin-bottom: 0in; text-align: center;"><b style="mso-bidi-font-weight: normal;">Calories</b></p>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="border-top: none; border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 233.75pt;" valign="top" width="312">
<p class="MsoNormal" style="margin-bottom: 0in;">Sweet potatoes, candied 4 ounces</p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-color: currentcolor windowtext windowtext currentcolor; border-left: none; border-right: solid windowtext 1.0pt; border-style: none solid solid none; border-top: none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 165.25pt;" valign="top" width="220">
<p align="center" class="MsoNormal" style="margin-bottom: 0in; text-align: center;">187</p>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="border-top: none; border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 233.75pt;" valign="top" width="312">
<p class="MsoNormal" style="margin-bottom: 0in;">Green Bean Casserole ½ cup</p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-color: currentcolor windowtext windowtext currentcolor; border-left: none; border-right: solid windowtext 1.0pt; border-style: none solid solid none; border-top: none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 165.25pt;" valign="top" width="220">
<p align="center" class="MsoNormal" style="margin-bottom: 0in; text-align: center;">227</p>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="border-top: none; border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 233.75pt;" valign="top" width="312">
<p class="MsoNormal" style="margin-bottom: 0in;">Cranberry Sauce ¼ cup</p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-color: currentcolor windowtext windowtext currentcolor; border-left: none; border-right: solid windowtext 1.0pt; border-style: none solid solid none; border-top: none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 165.25pt;" valign="top" width="220">
<p align="center" class="MsoNormal" style="margin-bottom: 0in; text-align: center;">102</p>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="border-top: none; border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 233.75pt;" valign="top" width="312">
<p class="MsoNormal" style="margin-bottom: 0in;">Turkey 3.5 ounces, white meat</p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-color: currentcolor windowtext windowtext currentcolor; border-left: none; border-right: solid windowtext 1.0pt; border-style: none solid solid none; border-top: none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 165.25pt;" valign="top" width="220">
<p align="center" class="MsoNormal" style="margin-bottom: 0in; text-align: center;">177</p>
</td>
</tr>
<tr style="mso-yfti-irow: 5;">
<td style="border-top: none; border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 233.75pt;" valign="top" width="312">
<p class="MsoNormal" style="margin-bottom: 0in;">Stuffing ½ cup</p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-color: currentcolor windowtext windowtext currentcolor; border-left: none; border-right: solid windowtext 1.0pt; border-style: none solid solid none; border-top: none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 165.25pt;" valign="top" width="220">
<p align="center" class="MsoNormal" style="margin-bottom: 0in; text-align: center;">195</p>
</td>
</tr>
<tr style="mso-yfti-irow: 6;">
<td style="border-top: none; border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 233.75pt;" valign="top" width="312">
<p class="MsoNormal" style="margin-bottom: 0in;">Mashed potatoes 1 cup</p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-color: currentcolor windowtext windowtext currentcolor; border-left: none; border-right: solid windowtext 1.0pt; border-style: none solid solid none; border-top: none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 165.25pt;" valign="top" width="220">
<p align="center" class="MsoNormal" style="margin-bottom: 0in; text-align: center;">237</p>
</td>
</tr>
<tr style="mso-yfti-irow: 7;">
<td style="border-top: none; border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 233.75pt;" valign="top" width="312">
<p class="MsoNormal" style="margin-bottom: 0in;">Gravy<span style="mso-spacerun: yes;"> </span>¼ c.</p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-color: currentcolor windowtext windowtext currentcolor; border-left: none; border-right: solid windowtext 1.0pt; border-style: none solid solid none; border-top: none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 165.25pt;" valign="top" width="220">
<p align="center" class="MsoNormal" style="margin-bottom: 0in; text-align: center;">25</p>
</td>
</tr>
<tr style="mso-yfti-irow: 8;">
<td style="border-top: none; border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 233.75pt;" valign="top" width="312">
<p class="MsoNormal" style="margin-bottom: 0in;">Cornbread 3x3 inch piece</p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-color: currentcolor windowtext windowtext currentcolor; border-left: none; border-right: solid windowtext 1.0pt; border-style: none solid solid none; border-top: none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 165.25pt;" valign="top" width="220">
<p align="center" class="MsoNormal" style="margin-bottom: 0in; text-align: center;">198</p>
</td>
</tr>
<tr style="mso-yfti-irow: 9;">
<td style="border-top: none; border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 233.75pt;" valign="top" width="312">
<p class="MsoNormal" style="margin-bottom: 0in;">Pumpkin pie 1/8 of 9 inch</p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-color: currentcolor windowtext windowtext currentcolor; border-left: none; border-right: solid windowtext 1.0pt; border-style: none solid solid none; border-top: none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 165.25pt;" valign="top" width="220">
<p align="center" class="MsoNormal" style="margin-bottom: 0in; text-align: center;">280</p>
</td>
</tr>
<tr style="mso-yfti-irow: 10;">
<td style="border-top: none; border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 233.75pt;" valign="top" width="312">
<p class="MsoNormal" style="margin-bottom: 0in;">Red wine 5 ounces</p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-color: currentcolor windowtext windowtext currentcolor; border-left: none; border-right: solid windowtext 1.0pt; border-style: none solid solid none; border-top: none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 165.25pt;" valign="top" width="220">
<p align="center" class="MsoNormal" style="margin-bottom: 0in; text-align: center;">125</p>
</td>
</tr>
<tr style="mso-yfti-irow: 11; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 233.75pt;" valign="top" width="312">
<p class="MsoNormal" style="margin-bottom: 0in;"><b style="mso-bidi-font-weight: normal;">Total Calories </b></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-color: currentcolor windowtext windowtext currentcolor; border-left: none; border-right: solid windowtext 1.0pt; border-style: none solid solid none; border-top: none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 165.25pt;" valign="top" width="220">
<p align="center" class="MsoNormal" style="margin-bottom: 0in; text-align: center;"><b style="mso-bidi-font-weight: normal;">1753</b></p>
</td>
</tr>
</tbody></table>
<p class="MsoNormal"><span style="font-size: medium;">Can you can enjoy the typical Thanksgiving meal with
everything and still keep the calories well under the 4500 some people feast on?<span style="mso-spacerun: yes;"> </span>Yes.<span style="mso-spacerun: yes;"> </span>At
our house, <b>we modify recipes to be a little less in calories but not less in
taste.<span style="mso-spacerun: yes;"> </span></b> </span></p><ul style="text-align: left;"><li class="MsoNormal"><span style="font-size: medium;">Pumpkin Pie: My husband makes the pumpkin pie
from scratch.<span style="mso-spacerun: yes;"> </span>He uses Low fat 2%
Evaporated milk in place of whole evaporated milk.<span style="mso-spacerun: yes;"> </span>He cuts the sugar slightly from the
recommended ¾ cup to ½ cup.<span style="mso-spacerun: yes;"> </span>No cuts in
the spices or other ingredients and the pie is quite tasty.<span style="mso-spacerun: yes;"> </span>Actually, everyone comments as to how good
his pumpkin pie tastes.<span style="mso-spacerun: yes;"> </span>Maybe because
the taste is not all sugar and the pumpkin flavor comes through.<span style="mso-spacerun: yes;"> </span> </span></li></ul><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRgir2UfqpnhtD4hQiO9itV7yqT6YLCEbI7NfxSF5a2Sq6dql2EfKHFtJTDVHYYM3H1GeKhf2vR-wa08tGiSweW5JiRJaVN7ghNZLFj2zJun4p7huhKyP_4nJ3l45Xx3i4cd-GPBt73ZXC251539YTFDPpbgKtOwUlueyYo4rQBXIfD522XjU_ux0iD9Yb/s318/GUEST_c0b5a8ca-d1bf-4469-a677-eaba216b09c2.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="318" data-original-width="318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRgir2UfqpnhtD4hQiO9itV7yqT6YLCEbI7NfxSF5a2Sq6dql2EfKHFtJTDVHYYM3H1GeKhf2vR-wa08tGiSweW5JiRJaVN7ghNZLFj2zJun4p7huhKyP_4nJ3l45Xx3i4cd-GPBt73ZXC251539YTFDPpbgKtOwUlueyYo4rQBXIfD522XjU_ux0iD9Yb/s16000/GUEST_c0b5a8ca-d1bf-4469-a677-eaba216b09c2.jpg" /></a></div></div><div> <ul style="text-align: left;"><li class="MsoNormal"><span style="font-size: medium;">Cranberry Sauce: He also makes the cranberry sauce from fresh
cranberries.<span style="mso-spacerun: yes;"> </span>When making his cranberry
sauce, he cuts the sugar from the 1 cup recommended amount to ¾ cup.<span style="mso-spacerun: yes;"> </span>A little tangier but the taste of the
cranberries is even better.<span style="mso-spacerun: yes;"> </span></span></li><li class="MsoNormal"><span style="font-size: medium; mso-spacerun: yes;">Sweet Potato Casserole: </span><span style="font-size: medium;">I make a
sweet potato casserole with a recipe from Southern Living.<span style="mso-spacerun: yes;"> </span>I alter the recipe slightly reducing the
butter a bit (but using real butter) and cutting back some on the sugar.<span style="mso-spacerun: yes;"> </span>No cuts though on the marshmallows or crusty
Corn Flake topping.<span style="mso-spacerun: yes;"> </span> </span></li><li class="MsoNormal"><span style="font-size: medium;">Pecan Pie: My daughter makes an
awesome <a href="https://www.myrecipes.com/recipe/oatmeal-pecan-pie">pecan pie</a>
with a recipe from Cooking Light.<span style="mso-spacerun: yes;"> </span>Some
oatmeal is used for thickening and it cuts back on some of the corn syrup.<span style="mso-spacerun: yes;"> </span>The pie is delicious – not low calorie but
less calories than it would have with each serving providing about 311
calories.<span style="mso-spacerun: yes;"> </span>A good thing since a slice of the
traditional pecan <a href="https://www.cookingchanneltv.com/recipes/tiffani-thiessen/pecan-pie-with-vanilla-whipped-cream-3555945#/">pie</a>
with whipped cream can be 739 calories.<span style="mso-spacerun: yes;"> </span></span></li></ul>
<p class="MsoNormal"><span style="font-size: medium;">Some <a href="https://www.webmd.com/diet/features/10-tips-for-a-thinner-thanksgiving">other
suggestions</a> to enjoy your day, eat all the delicious food, but not tip the
scales for days afterward:<span style="mso-spacerun: yes;"> </span></span></p>
<ul style="text-align: left;"><li class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;">Don’t skip meals before the big dinner. A <a href="https://ancorawellness.com/a-nutritionists-guide-to-enjoying-a-guilt-free-thanksgiving-dinner/">nutritionist</a>
notes, that restricting food and skipping meals may lead one to overeat at the
Thanksgiving meal. I eat a lighter lunch so I have room for afternoon
appetizers and then the big Thanksgiving meal.<span style="mso-spacerun: yes;">
</span></span></li><li><span style="font-size: medium;">Taste everything – but watch how much – try smaller
servings of some entries</span></li><li><span style="font-size: medium;">Save room for seconds – yes, if there is a food
you really like, take a small 1<sup>st</sup> serving, then enjoy a second
serving if you like</span></li><li><span style="font-size: medium;">Exercise – Thanksgiving morning go for a walk or
enjoy some type of exercise.<span style="mso-spacerun: yes;"> </span>Then after
you eat – walk again or be sure to add in some exercise Friday morning.
(See:<span style="mso-spacerun: yes;"> </span><a href="https://ktknutrition.blogspot.com/2022/11/how-to-control-blood-sugar-levels-by.html">How
to control blood sugar levels by walking</a>) </span></li><li><span style="font-size: medium;">Skip foods you don’t really like – no reason to
add in a lot of calories for a food you don’t really enjoy</span></li><li><span style="font-size: medium;">Do other things beside eating – some families go
for a family walk after the meal, some families put a puzzle together or play a
board game</span></li><li><span style="font-size: medium;">Clear the table – put away the food and pack a
lot of leftovers for guests to take with them (less leftovers for you to
indulge in later) </span></li></ul>
<p class="MsoNormal"><span style="font-size: medium;">Try some <a href="https://www.parsleyhealth.com/blog/guilt-free-thanksgiving/">substitutions</a>
and other <a href="https://www.webmd.com/diet/features/10-tips-for-a-thinner-thanksgiving">suggestions</a>:</span></p>
<ol style="text-align: left;"><li class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;">Instead of mashed potatoes served roasted baby
potatoes</span></li><li><span style="font-size: medium;">Cranberry sauce – use as a relish not a main
dish, and cut back a little on the sugar as noted above</span></li><li><span style="font-size: medium;">Eat breakfast – don’t skip meals on Thanksgiving
Day or you may find yourself snacking all day long</span></li><li><span style="font-size: medium;">Don’t forget the water – stay hydrated </span></li><li><span style="font-size: medium;">Pete Thomas of the Biggest Loser <a href="https://fitbottomedgirls.com/2013/01/pete-thomas-of-the-biggest-loser-helps-you-lose-it-fast-lose-it-forever/">recommends:</a><span style="mso-spacerun: yes;"> </span>“You probably won’t lose weight during the
holidays, but with careful planning you can avoid gaining weight.”<span style="mso-spacerun: yes;"> </span></span></li><li><span style="font-size: medium;">Eat those veggies – usually lower in calories
and vegetables fill you up</span></li></ol>
<p class="MsoNormal"><span style="font-size: medium;"><b>Conclusion:</b><span style="mso-spacerun: yes;"> </span>The
main advice on Thanksgiving – <b>Enjoy Every BITE</b>, enjoy it all and enjoy
the day!<span style="mso-spacerun: yes;"> </span>Happy Thanksgiving!</span></p><p class="MsoNormal" style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6i7ILeQ2g_FvKVgOP3OvsYWdjYlQuA2Nq7W2-Eqxi6Lf00uPRnd2SWFriJG4XjzmtPVr5Gnli1thP1m-w73DtX5UL63bZOCMPYJ9IZXpwtjxYp2j3ZfGRo8j-Cn-MYP-pjyxc7CfuFtcJqDOMj7HJTJgUpPDOvA6I2DziNKLa67DykaFa0wncuBVBkLT5/s300/Oatmeal-Pecan-Pie-Picmonkey-200x300.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="200" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6i7ILeQ2g_FvKVgOP3OvsYWdjYlQuA2Nq7W2-Eqxi6Lf00uPRnd2SWFriJG4XjzmtPVr5Gnli1thP1m-w73DtX5UL63bZOCMPYJ9IZXpwtjxYp2j3ZfGRo8j-Cn-MYP-pjyxc7CfuFtcJqDOMj7HJTJgUpPDOvA6I2DziNKLa67DykaFa0wncuBVBkLT5/s1600/Oatmeal-Pecan-Pie-Picmonkey-200x300.jpg" width="200" /></a></div><br /><p></p>
<p class="MsoNormal"><span style="font-size: medium;"><a href="https://www.myrecipes.com/recipe/oatmeal-pecan-pie"><b>Oatmeal
Pecan Pie</b></a><b> </b>(modified)<span style="mso-spacerun: yes;"> </span></span></p>
<ul style="text-align: left;"><li class="MsoListParagraphCxSpFirst" style="mso-list: l3 level1 lfo4; text-indent: -0.25in;"><span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;">Pillsbury refrigerator dough or 1 frozen 9” pie
crust</span></li><li><span style="font-size: medium;">1 cup packed dark brown sugar</span></li><li><span style="font-size: medium;">1 cup light corn syrup</span></li><li><span style="font-size: medium;">2/3 cup regular oats</span></li><li><span style="font-size: medium;">½ cup chopped pecans</span></li><li><span style="font-size: medium;">2 Tablespoons butter, melted</span></li><li><span style="font-size: medium;">1 teaspoon vanilla extract</span></li><li><span style="font-size: medium;">¼ teaspoon salt</span></li><li><span style="font-size: medium;">2 large eggs, lightly beaten</span></li><li><span style="font-size: medium;">2 large egg whites, lightly beaten</span></li></ul>
<p class="MsoNormal"><span style="font-size: medium;"><b>Directions</b></span></p>
<ol style="text-align: left;"><li class="MsoListParagraphCxSpFirst" style="mso-list: l2 level1 lfo3; text-indent: -0.25in;"><span style="font-size: medium; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;"> <span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;">Heat oven to 325 degrees.</span></li><li><span style="font-size: medium;">Combine brown sugar and remaining
ingredients.<span style="mso-spacerun: yes;"> </span>Stir well with a
whisk.<span style="mso-spacerun: yes;"> </span>Pour into the pie crust.<span style="mso-spacerun: yes;"> </span>Baked at 325 degrees for 50 minutes or until
center is set.<span style="mso-spacerun: yes;"> </span>Cool completely on a wire
rack.<span style="mso-spacerun: yes;"> </span></span></li><li><span style="font-size: medium;">Hints:<span style="mso-spacerun: yes;"> </span>if
using Pillsbury refrigerator dough, spray the pie dish with cooking spray
before putting in the dough.<span style="mso-spacerun: yes;"> </span>My daughter
<a href="https://www.allrecipes.com/article/how-to-bake-a-pie-crust/">blind bakes</a>
this crust before adding the ingredients.<span style="mso-spacerun: yes;">
</span>If using the frozen pie crust, just add the ingredients before
baking.<span style="mso-spacerun: yes;"> </span>My daughter recommends the <a href="https://www.mariecallendersmeals.com/large-frozen-desserts/pie-shells/pastry-pie-shells">Marie
Callender’s</a> pastry pie shells. Note, this pie freezes well and is easy to
thaw to enjoy later.<span style="mso-spacerun: yes;"> </span></span></li></ol>
<p class="MsoNormal"><span style="font-size: medium;"><b>Nutrition Facts</b></span></p>
<p class="MsoNormal"><span style="font-size: medium;">Per serving:<span style="mso-spacerun: yes;"> </span>311
calories from fat 33%, fat, 11.3 g, (saturated fat 3.5 g, poly fat 2.6 g),
protein 3.2 g, carbohydrates 51.4 g, fiber 1 g, cholesterol 42 mg, iron 0.8 mg,
sodium 181 mg, calcium 30 mg.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal"><b>Sources</b>:<span style="mso-spacerun: yes;"> </span><a href="https://www.consumerreports.org/diet-nutrition/calories-in-your-thanksgiving-dinner/">article</a>,
<a href="https://www.webmd.com/diet/features/estimated-calorie-requirement">calorie
intake</a>, <a href="https://www.webmd.com/diet/features/estimated-calorie-requirement">chart</a>,
<a href="https://www.consumerreports.org/diet-nutrition/calories-in-your-thanksgiving-dinner/">calories</a>,
<a href="https://www.myrecipes.com/recipe/oatmeal-pecan-pie">pecan pie</a><span class="MsoHyperlink">, </span><a href="https://www.cookingchanneltv.com/recipes/tiffani-thiessen/pecan-pie-with-vanilla-whipped-cream-3555945#/">pie</a><span class="MsoHyperlink"> , </span><a href="https://www.webmd.com/diet/features/10-tips-for-a-thinner-thanksgiving">other
suggestions</a>, <a href="https://ancorawellness.com/a-nutritionists-guide-to-enjoying-a-guilt-free-thanksgiving-dinner/">nutritionist</a>
, <a href="https://ktknutrition.blogspot.com/2022/11/how-to-control-blood-sugar-levels-by.html">How
to control blood sugar levels by walking</a> , <a href="https://www.parsleyhealth.com/blog/guilt-free-thanksgiving/">substitutions</a>,
<a href="https://www.undergroundfitnessla.com/blog/2017/11/17/10-tips-to-enjoy-your-thanksgiving-meal-without-guil">suggestions</a>
, <a href="https://www.webmd.com/diet/news/20081126/enjoy-thanksgiving-without-the-guilt#2">recommends:</a><span class="MsoHyperlink"> </span><b>Image sources</b>:<span style="mso-spacerun: yes;"> </span><a href="https://www.google.com/search?q=thanksgiving+meal+&tbm=isch&ved=2ahUKEwjjvLi2tKf0AhXGEFkFHWagDtUQ2-cCegQIABAA&oq=thanksgiving+meal+&gs_lcp=CgNpbWcQAzIHCCMQ7wMQJzILCAAQgAQQsQMQgwEyCwgAEIAEELEDEIMBMgUIABCABDIFCAAQgAQyBQgAEIAEMgUIABCABDIFCAAQgAQyBAgAEB4yBggAEAUQHjoECAAQGDoGCAAQCBAeUJMHWJgNYM4VaABwAHgAgAGcAYgBhASSAQM2LjGYAQCgAQGqAQtnd3Mtd2l6LWltZ8ABAQ&sclient=img&ei=zCiZYeOmLcah5NoP5sC6qA0&authuser=0&bih=937&biw=1920&hl=en#imgrc=Wut_7uIWdDCyIM">thanksgiving
</a>, <a href="https://www.google.com/search?q=carnation+evaporated+milk&tbm=isch&ved=2ahUKEwjrgpm-tKf0AhXPC1kFHaUUAzcQ2-cCegQIABAA&oq=carnation+e&gs_lcp=CgNpbWcQARgAMgUIABCABDIFCAAQgAQyBQgAEIAEMgUIABCABDIFCAAQgAQyBQgAEIAEMgUIABCABDIFCAAQgAQyBQgAEIAEMgUIABCABDoKCAAQsQMQgwEQQzoLCAAQgAQQsQMQgwE6CggjEO8DEOoCECc6BwgjEO8DECc6BAgAEEM6BwgAELEDEEM6CAgAEIAEELEDUABYwh5gtjNoAXAAeAGAAVaIAdwMkgECMjeYAQCgAQGqAQtnd3Mtd2l6LWltZ7ABCsABAQ&sclient=img&ei=3SiZYasgz5fk2g-lqYy4Aw&authuser=0&bih=937&biw=1920&hl=en#imgrc=SsYfayMqWi4tqM">milk
</a><span class="MsoHyperlink">, </span><a href="https://www.google.com/search?q=oatmeal+pecan+pie&hl=en&authuser=0&tbm=isch&sxsrf=AOaemvJqKROP_a4t3-quieaGyWdSEDA8tg%3A1637428187485&source=hp&biw=1920&bih=880&ei=2yuZYYbQGu290PEPt4ibYA&iflsig=ALs-wAMAAAAAYZk566bVY42iwe2UTg7T06uQ9w41QFeK&ved=0ahUKEwjGqdSrt6f0AhXtHjQIHTfEBgwQ4dUDCAY&uact=5&oq=oatmeal+pecan+pie&gs_lcp=CgNpbWcQAzIECAAQGDIECAAQGDIECAAQGDIECAAQGDIECAAQGDoKCCMQ7wMQ6gIQJzoHCCMQ7wMQJzoICAAQgAQQsQM6CAgAELEDEIMBOgsIABCABBCxAxCDAToFCAAQgAQ6BggAEAgQHlCACFimJWCuJ2gBcAB4AIABS4gBkQeSAQIxN5gBAKABAaoBC2d3cy13aXotaW1nsAEK&sclient=img#imgrc=N8pqgFErL6giyM">Oatmeal
pecan pie</a></p></div>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com0tag:blogger.com,1999:blog-1637707427591443056.post-21202319138005066682023-11-12T10:58:00.006-05:002024-01-16T17:46:25.004-05:00Pumpkin – a healthy fall food <p><span style="font-size: medium;">Who doesn’t love some pumpkin pie at Thanksgiving or any
other time of year?<span style="mso-spacerun: yes;"> </span>Fall is a great time
to enjoy some fall foods and many of these foods, like pumpkin, are loaded with
good nutrition.<span style="mso-spacerun: yes;"> </span>I always tell my
students to enjoy their pumpkin pie or some pumpkin pudding.</span></p><p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdxlRPVQdmpjJgk025Bz2MOVKHrmQBxdtNkgo8lOJd5UmUG3-j387_z5XNO8AvPmDF-dtOTr8vcKHuiHl7qG1j-eb-VzuuqTk17CUBmNbP-m5RvnufhRMGSbWCTQLsuy9yanCGlMJhnUE81IdiY-KBl3PYjzZ0pCEvZgIZHS-RUAuBMI-bXkPfJAGAsheI/s1500/pumpkin_annotated-a49c853751b34a5a921f48296fded116.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1000" data-original-width="1500" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdxlRPVQdmpjJgk025Bz2MOVKHrmQBxdtNkgo8lOJd5UmUG3-j387_z5XNO8AvPmDF-dtOTr8vcKHuiHl7qG1j-eb-VzuuqTk17CUBmNbP-m5RvnufhRMGSbWCTQLsuy9yanCGlMJhnUE81IdiY-KBl3PYjzZ0pCEvZgIZHS-RUAuBMI-bXkPfJAGAsheI/w400-h266/pumpkin_annotated-a49c853751b34a5a921f48296fded116.jpg" width="400" /></a></div><p></p><p></p><p></p><div>
<p class="MsoNormal"><span style="font-size: medium;"><b>Pumpkin –</b> a very healthy, nutritious food.<span style="mso-spacerun: yes;"> </span>So, enjoy some pumpkin pie, pumpkin pudding,
pumpkin bread, pumpkin pancakes, or pumpkin muffins.<span style="mso-spacerun: yes;"> </span><a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/healthy-fall-foods">Pumpkin</a>
is loaded with beta-carotene, a precursor of vitamin A.<span style="mso-spacerun: yes;"> </span>The beta-carotene gives pumpkin its orange
coloring. Beta-carotene is super healthy as it helps prevent cancer, protects
against asthma and for older folks helps reduce the risk of getting macular
degeneration.<span style="mso-spacerun: yes;"> </span>Additionally, pumpkin adds
fiber to your day and many Americans aren’t getting enough fiber.<span style="mso-spacerun: yes;"> </span>Besides pie, there are many other ways to
enjoy pumpkin: pumpkin bread, pumpkin muffins, or enjoy some pumpkin
pancakes.<span style="mso-spacerun: yes;"> </span>Good information on the surprising
health benefits of pumpkins, can be found at, <a href="https://dailyburn.com/life/health/pumpkin-health-benefits/">6 Health Benefits
of Pumpkin</a><span class="MsoHyperlink"> <span style="mso-spacerun: yes;"> </span>and
<a href="https://www.webmd.com/diet/health-benefits-pumpkin">Health Benefits of
Pumpkin</a></span>.<span style="mso-spacerun: yes;"> </span>These include:</span></p><ul style="text-align: left;"><li class="MsoNormal"><span style="font-size: medium;"><b>Weight loss</b> – because pumpkin provides
fiber, it helps slow digestion and keeps you filling full longer.<span style="mso-spacerun: yes;"> </span>It is also low in calories.<span style="mso-spacerun: yes;"> </span>Yes, when you turn pumpkin into pie, pudding,
etc., you do add sugar but pumpkin itself is a low-calorie food.<span style="mso-spacerun: yes;"> </span></span></li><li><span style="font-size: medium;"><b>Sharper vision</b> – vitamin A and
beta-carotene are good for your eyes.<span style="mso-spacerun: yes;"> </span>In
addition to beta carotene, pumpkin has the healthy antioxidants lutein and
zeaxanthin.<span style="mso-spacerun: yes;"> </span>Both help prevent cataracts
and as noted above may reduce the risk of macular degeneration.</span></li><li><span style="font-size: medium;"><b>Immunity </b>– lots of people are concerned
about immunity right now and pumpkin can boost your immunity. How?<span style="mso-spacerun: yes;"> </span>Because the beta-carotene turns into vitamin
A which helps fight infections, fights viruses and fights off infectious
diseases.<span style="mso-spacerun: yes;"> </span>Besides beta-carotene, pumpkin
has vitamin C which also helps fight infections. </span></li><li><span style="font-size: medium;"><b>Healthy skin</b> – who doesn’t want younger,
healthier looking skin?<span style="mso-spacerun: yes;"> </span>Why would
pumpkin promote healthy skin?<span style="mso-spacerun: yes;"> </span>Once
again, it is the beta-carotene.<span style="mso-spacerun: yes;"> </span>I always
tell my students, if they want healthy skin, eat foods rich in beta-carotene or
vitamin A. Beta-carotene also acts like a sun screen as it helps prevent
wrinkles when exposed to sunlight.<span style="mso-spacerun: yes;"> </span></span></li><li><span style="font-size: medium;"><b>Lower your cancer risk</b> – How does
beta-carotene lower your risk of some cancers?<span style="mso-spacerun: yes;">
</span>Because pumpkin has both beta-carotene and vitamin C, these “act as
shields for your cells against cancer-causing free radicals”.<span style="mso-spacerun: yes;"> </span></span></li><li><span style="font-size: medium;"><b>Diabetes</b> – what is the good news about
pumpkin and diabetes?<span style="mso-spacerun: yes;"> </span>Some <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5489452/">studies</a> have
found that pumpkin may be beneficial to people with diabetes as pumpkin can
lower blood sugar levels. Of course, once you turn that pumpkin into pumpkin
pie or pumpkin pudding, then you have the added sugar.<span style="mso-spacerun: yes;"> </span>It would be interesting to learn if pumpkin
pie is better for diabetics as a treat than other pies like lemon meringue pie.</span></li><li><span style="font-size: medium;"><b>Lower risk of heart disease </b>– many <a href="https://www.webmd.com/diet/health-benefits-pumpkin">nutrients</a> in
pumpkin like vitamins A, C, B1, B6, folate and the minerals copper and
manganese help protect your heart.<span style="mso-spacerun: yes;"> </span>Fiber
helps lower blood pressure and your cholesterol.<span style="mso-spacerun: yes;"> </span>(See:<span style="mso-spacerun: yes;"> </span><a href="https://ktknutrition.blogspot.com/2023/02/how-to-eat-for-healthy-heart.html">How
to eat for a healthy heart?</a> )<span style="mso-spacerun: yes;"> </span></span></li><li><span style="font-size: medium;"><b>Lower blood pressure</b> - who would think that
eating pumpkin would have anything to do with blood pressure?<span style="mso-spacerun: yes;"> </span>But pumpkin is rich in the mineral
potassium.<span style="mso-spacerun: yes;"> </span>A <a href="https://pubmed.ncbi.nlm.nih.gov/28800936/">study in 2017</a> found that
diets rich in potassium can help reduce blood pressure.<span style="mso-spacerun: yes;"> </span>Even pumpkin pie or pudding would be good in
this regard as both are low in sodium but rich in potassium.<span style="mso-spacerun: yes;"> </span></span></li></ul>
<p class="MsoNormal"><span style="font-size: medium;"><b>Conclusion</b>:<span style="mso-spacerun: yes;">
</span>Don’t skip the pumpkin pie or pumpkin pudding this year.<span style="mso-spacerun: yes;"> </span>You can actually be eating “healthy” while
enjoying some dessert.<span style="mso-spacerun: yes;"> </span>Or enjoy some pumpkin
chocolate yogurt as suggested by <a href="https://www.medicalnewstoday.com/articles/279610#diet">MedicalNewsToday</a>.<span style="mso-spacerun: yes;"> </span>Combine some Greek yogurt, pumpkin puree or
canned pumpkin, with some honey, cinnamon and cocoa powder. <span style="mso-spacerun: yes;"> </span>For those who like shopping at Costco, you can
read about Costco’s 36<sup>th</sup> year of selling their popular <a href="https://www.msn.com/en-us/foodanddrink/foodnews/14-things-you-didn-t-know-about-costco-s-5-99-pumpkin-pie/ar-AA1jy5vN?ocid=msedgntp&cvid=bcfe598d83b14cf5b15ca75f980a6c43&ei=11">pumpkin
pie</a>.<span style="mso-spacerun: yes;"> </span>For 15 healthy pumpkin recipes,
go to <a href="https://cookieandkate.com/15-healthy-pumpkin-recipes/">Cookie
and Kate</a><span style="mso-spacerun: yes;"> </span>and try her healthy pumpkin
muffin recipe.<span style="mso-spacerun: yes;"> </span></span></p><p class="MsoNormal" style="text-align: center;"><span style="mso-spacerun: yes;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhka_u-ey2OosJbNUSSDUAMeMMxaTcqGgNJhqCgALpX9z-q1QEzmkcrQyaNeGs-A21kamvk68-r6K5Xk3wevonkDm4Bg_KStQOs_4mnTGZY8H7-nRVsh0c1CNGbStO288Fq7RmAEHgG-2I-Z662C4qVO7CDjzuIojHOG9vDNE3RPfn-_Xzg4mViVERgnksY/s1024/health-benefits-of-pumpkin-infographic-1024x1024.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhka_u-ey2OosJbNUSSDUAMeMMxaTcqGgNJhqCgALpX9z-q1QEzmkcrQyaNeGs-A21kamvk68-r6K5Xk3wevonkDm4Bg_KStQOs_4mnTGZY8H7-nRVsh0c1CNGbStO288Fq7RmAEHgG-2I-Z662C4qVO7CDjzuIojHOG9vDNE3RPfn-_Xzg4mViVERgnksY/w400-h400/health-benefits-of-pumpkin-infographic-1024x1024.jpg" width="400" /></a></div><br /><p></p>
<p class="MsoNormal"><b>Sources:</b> <span style="mso-spacerun: yes;"> </span><a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/healthy-fall-foods">Pumpkin</a><span class="MsoHyperlink"> , </span><a href="https://dailyburn.com/life/health/pumpkin-health-benefits/">6 Health
Benefits of Pumpkin</a><span class="MsoHyperlink"> , <a href="https://www.webmd.com/diet/health-benefits-pumpkin">Health Benefits of Pumpkin</a>
, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5489452/">studies</a><span class="MsoHyperlink"> , </span><a href="https://www.webmd.com/diet/health-benefits-pumpkin">nutrients</a> , <a href="https://pubmed.ncbi.nlm.nih.gov/28800936/">study in 2017</a><span class="MsoHyperlink"> , </span><a href="https://www.medicalnewstoday.com/articles/279610#diet">MedicalNewsToday</a>
, <a href="https://www.msn.com/en-us/foodanddrink/foodnews/14-things-you-didn-t-know-about-costco-s-5-99-pumpkin-pie/ar-AA1jy5vN?ocid=msedgntp&cvid=bcfe598d83b14cf5b15ca75f980a6c43&ei=11">pumpkin
pie</a><span style="mso-spacerun: yes;"> </span><b>Image Sources:</b><span style="mso-spacerun: yes;"> </span><a href="https://www.google.com/search?q=health+benefits+of+pumpkin&sca_esv=581555769&hl=en&tbm=isch&source=hp&biw=904&bih=906&ei=BcZPZZq7L-am5NoPp9WkmAQ&iflsig=AO6bgOgAAAAAZU_UFRsRM0F3w3-1VkY7zQqNIh59kT6T&ved=0ahUKEwja0db6x7yCAxVmE1kFHacqCUMQ4dUDCAc&uact=5&oq=health+benefits+of+pumpkin&gs_lp=EgNpbWciGmhlYWx0aCBiZW5lZml0cyBvZiBwdW1wa2luMgUQABiABDIFEAAYgAQyBRAAGIAEMgYQABgIGB4yBhAAGAgYHjIHEAAYGBiABDIHEAAYGBiABDIHEAAYGBiABDIHEAAYGBiABDIHEAAYGBiABEiCKFCcB1jCJXABeACQAQCYATygAbAJqgECMja4AQPIAQD4AQGKAgtnd3Mtd2l6LWltZ6gCAMICCBAAGLEDGIMBwgIEEAAYA8ICCBAAGIAEGLEDwgILEAAYgAQYsQMYgwE&sclient=img#imgrc=_WyPQG87py27OM">Health
benefits of pumpkins </a><span style="mso-spacerun: yes;"> </span>, <a href="https://cookieandkate.com/healthy-maple-pumpkin-muffins/">Healthy pumpkin
recipe </a><span style="mso-spacerun: yes;"> </span>, <a href="https://www.google.com/search?q=nutrition+and+pumpkins&tbm=isch&ved=2ahUKEwi3uImbybyCAxV2HWIAHRRjB6cQ2-cCegQIABAA&oq=nutrition+and+pumpkins&gs_lcp=CgNpbWcQAzoHCAAQigUQQzoICAAQgAQQsQM6BQgAEIAEOgoIABCKBRCxAxBDOgsIABCABBCxAxCDAToJCAAQGBCABBAKOgcIABAYEIAEUPoKWJk-YNdFaANwAHgBgAFTiAG3FZIBAjQ3mAEAoAEBqgELZ3dzLXdpei1pbWewAQDAAQE&sclient=img&ei=VsdPZbe1Cfa6iLMPlMaduAo&authuser=0&bih=880&biw=1920&hl=en#imgrc=ni6uchb8V5xwPM">Nutrition
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<![endif]--><span face=""Calibri",sans-serif" style="font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 10.0pt; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;"><a href="https://www.google.com/search?q=nutrition+and+pumpkins&tbm=isch&ved=2ahUKEwi3uImbybyCAxV2HWIAHRRjB6cQ2-cCegQIABAA&oq=nutrition+and+pumpkins&gs_lcp=CgNpbWcQAzoHCAAQigUQQzoICAAQgAQQsQM6BQgAEIAEOgoIABCKBRCxAxBDOgsIABCABBCxAxCDAToJCAAQGBCABBAKOgcIABAYEIAEUPoKWJk-YNdFaANwAHgBgAFTiAG3FZIBAjQ3mAEAoAEBqgELZ3dzLXdpei1pbWewAQDAAQE&sclient=img&ei=VsdPZbe1Cfa6iLMPlMaduAo&authuser=0&bih=880&biw=1920&hl=en#imgrc=BrFkgthjg984jM">Pumpkin</a></span></p>
<p class="MsoNormal"><span style="font-size: medium;"><a href="https://cookieandkate.com/healthy-maple-pumpkin-muffins/">Healthy Pumpkin
Muffins</a> (adapted)</span></p>
<ul style="text-align: left;"><li class="MsoListParagraphCxSpFirst" style="mso-list: l2 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;">1/3 cup Extra Virgin Olive Oil (EVVO)*</span></li><li>
<span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: medium;">½ cup honey (use local honey)</span></li><li>
<span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: medium;">2 eggs at room temperature</span></li><li>
<span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: medium;">1 cup pumpkin puree </span></li><li>
<span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: medium;">¼ cup real cow’s milk </span></li><li>
<span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: medium;">2 teaspoons pumpkin spice blend</span></li><li>
<span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: medium;">1 teaspoon baking soda</span></li><li>
<span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: medium;">1 teaspoon vanilla extract</span></li><li>
<span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: medium;">½ teaspoon salt</span></li><li>
<span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: medium;">1 and ¾ cups whole wheat flour</span></li><li>
<span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: medium;">1/3 cup old-fashioned oats, plus some for sprinkling
on top</span></li></ul>
<p class="MsoNormal"><span style="font-size: medium;"><b>Directions:</b></span></p>
</div><ol style="text-align: left;"><li><span style="font-size: medium;">Preheat oven to 325 degrees.<span style="mso-spacerun: yes;"> </span>Grease muffin pan with non-stick cooking
spray unless you are using a non-stick pan.</span></li><li><span style="font-size: medium;">In a large bowl, add the whole wheat flour, oatmeal,
pumpkin spice blend, baking soda, and salt.<span style="mso-spacerun: yes;">
</span></span></li><li><span style="font-size: medium;">In a separate large bowl, beat the EVVO and honey
together with a whisk.<span style="mso-spacerun: yes;"> </span>Add the eggs,
beat well.<span style="mso-spacerun: yes;"> </span>Add the pumpkin puree, milk
and vanilla extract.<span style="mso-spacerun: yes;"> </span></span></li><li><span style="font-size: medium;">Add in the dry ingredients to the bowl and mix with
a large spoon, just until combined.<span style="mso-spacerun: yes;"> </span>Fold
in any additional ingredients you like such as chopped pecans, dates, etc.<span style="mso-spacerun: yes;"> </span></span></li><li><span style="font-size: medium;">Divide the batter evenly between the muffin
cups.<span style="mso-spacerun: yes;"> </span>Sprinkle the tops with about 1
Tablespoon of oats. </span></li><li><span style="font-size: medium;">Bake muffins for 22-25 minutes or until a toothpick
inserted into a muffin comes out clean. </span></li><li><span style="font-size: medium;">Place muffin tin on a cooling rack to cool.<span style="mso-spacerun: yes;"> </span>You may need to run a butter knife along the
outer edge of the muffins to loosen them from the pan,</span></li><li><span style="font-size: medium;">Muffins will keep at room temperature for about
2 days, in refrigerator for up to 4 days, or freeze some for up to 3
months.<span style="mso-spacerun: yes;"> </span>Defrost individual muffins as
needed, about 30-60 seconds in the microwave.</span></li></ol><div>
<p class="MsoNormal" style="margin-left: 0.25in;"><span style="font-size: medium;">These muffins contain whole wheat
flour and oatmeal for a healthy w</span>hole grain boost.<span style="mso-spacerun: yes;"> </span>For extra nutrition, add some chopped pecans,
dates or some raisins. <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal" style="margin-left: 0.25in;">*Note:<span style="mso-spacerun: yes;"> </span>Instead of olive oil try corn or safflower
oil.<span style="mso-spacerun: yes;"> </span>All these oils are heart healthy.<span style="mso-spacerun: yes;"> </span>(See:<span style="mso-spacerun: yes;"> </span><a href="https://ktknutrition.blogspot.com/2020/11/which-cooking-oils-are-healthy-which.html">Which
cooking oils are healthy?<span style="mso-spacerun: yes;"> </span>Which oils are
not so healthy?</a> ) <span style="mso-spacerun: yes;"> </span></p><p class="MsoNormal" style="margin-left: 0.25in; text-align: center;"><span style="mso-spacerun: yes;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRknxEMiPVzNiksFNsoNygNAA_n9Bhjuc_VAxau6r3dsUmZ7X5Q1_NOywjMJbCndt1cM8lmANVYPQkbOq_WPDh0kHUZYXm48Xt-5JJTmMnDwsEr618KwRxGjM0yOpFyN2aG92uOwKZscJg9dTFKc4M1bwX0jAYU9Y4dT3_A5v5Gn-hM51RQ090mvWQUdF0/s1154/healthy-pumpkin-muffins-recipe-1-1-768x1154.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1154" data-original-width="768" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRknxEMiPVzNiksFNsoNygNAA_n9Bhjuc_VAxau6r3dsUmZ7X5Q1_NOywjMJbCndt1cM8lmANVYPQkbOq_WPDh0kHUZYXm48Xt-5JJTmMnDwsEr618KwRxGjM0yOpFyN2aG92uOwKZscJg9dTFKc4M1bwX0jAYU9Y4dT3_A5v5Gn-hM51RQ090mvWQUdF0/w266-h400/healthy-pumpkin-muffins-recipe-1-1-768x1154.jpg" width="266" /></a></div><br /> <p></p>
</div>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com0tag:blogger.com,1999:blog-1637707427591443056.post-45773258783616491712023-11-05T09:24:00.006-05:002024-01-16T17:47:52.550-05:00What are some of the germiest items in a restaurant?<p><span style="font-size: medium;">Who doesn’t like to eat out and enjoy meals with family or
friends?<span style="mso-spacerun: yes;"> </span>Many of us now bring hand
sanitizer to restaurants when eating out and think we have done our “germ
prevention”.<span style="mso-spacerun: yes;"> </span>But did you know that there
are many items in restaurants full of germs?<span style="mso-spacerun: yes;">
</span>What are these items and what steps can you take to enjoy eating out
without risking getting ill?<span style="mso-spacerun: yes;"> </span>WebMD has a
great article outlining these items, <a href="https://www.webmd.com/food-recipes/food-poisoning/ss/slideshow-germy-restaurant?ecd=wnl_spr_110323_remail&ctr=wnl-spr-110323-remail_supportBottom_title_4&mb=5VhUslzH3poKU3oevy%40w7eHnVev1imbCzM3dbnpVlvQ%3d">Germiest
Things in Restaurants</a> .<span style="mso-spacerun: yes;"> </span></span></p><p style="text-align: center;"><span style="mso-spacerun: yes;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI5kw6Zcok_atlzJN-7AmlqpYqpYGoLLBe0QAsoSgRzRwHLG058rWVPgX8TzGk7Vj3s6QyuRSHp-3Dvs8RFsCmm8Ex9KYLLEg4EZogUOswxksOz8jkF70ipueD4ezE9pm5EatV9dwEu_xHXnt4qnHFPGUEEedb9PtoDzFzKjADkTVf1dF4RwC240Yzasqg/s660/yikes.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="440" data-original-width="660" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI5kw6Zcok_atlzJN-7AmlqpYqpYGoLLBe0QAsoSgRzRwHLG058rWVPgX8TzGk7Vj3s6QyuRSHp-3Dvs8RFsCmm8Ex9KYLLEg4EZogUOswxksOz8jkF70ipueD4ezE9pm5EatV9dwEu_xHXnt4qnHFPGUEEedb9PtoDzFzKjADkTVf1dF4RwC240Yzasqg/w400-h266/yikes.jpg" width="400" /></a></div><p></p><div><ul style="text-align: left;"><li><span style="font-size: medium;"><b>Menus:</b><span style="mso-spacerun: yes;"> </span>Many times, I get to a restaurant and pull
out my hand sanitizer, clean my hands, and then open the menu.<span style="mso-spacerun: yes;"> </span>But WebMD notes some of the germiest items in
a restaurant can be the menu.<span style="mso-spacerun: yes;"> </span>Ever get a
paper menu?<span style="mso-spacerun: yes;"> </span>Paper menus are less germy
than the plastic menus.<span style="mso-spacerun: yes;"> </span><span style="mso-tab-count: 1;"> </span></span></li></ul><div style="margin-left: 40px; text-align: left;"><span style="font-size: medium;"><b>Suggestion</b>:<span style="mso-spacerun: yes;"> </span>Look at the menu and then wash or sanitize
your hands, especially before enjoying some finger foods like many appetizers.<span style="mso-spacerun: yes;"> </span>(See:<span style="mso-spacerun: yes;"> </span><a href="https://ktknutrition.blogspot.com/2023/05/healthy-hints-for-choosing-restaurant.html">Healthy
hints for choosing restaurant appetizers</a>.)<span style="mso-spacerun: yes;"> </span></span></div><div style="margin-left: 40px; text-align: center;"><span style="mso-spacerun: yes;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirfEZs6HMySdo_hIdfPHaRYRmE3jRFdGejgpWfogoh9qaYj7Dg04Z182d3fZuHzLd1g4pg4CG5T36hNC2GnEw-FKvOiKNiVcuZ3ASckfnrgmOAuMarJh-ucjBT5H3cJP8QJtR58jkqJyafZUNSNjohbTS2Ecy0qRZxi6PPiZXaJH2-pgsQNNkgZCGWf4WZ/s6119/homemade-food-menu-recipe-recommended-restaurant.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4094" data-original-width="6119" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirfEZs6HMySdo_hIdfPHaRYRmE3jRFdGejgpWfogoh9qaYj7Dg04Z182d3fZuHzLd1g4pg4CG5T36hNC2GnEw-FKvOiKNiVcuZ3ASckfnrgmOAuMarJh-ucjBT5H3cJP8QJtR58jkqJyafZUNSNjohbTS2Ecy0qRZxi6PPiZXaJH2-pgsQNNkgZCGWf4WZ/w400-h268/homemade-food-menu-recipe-recommended-restaurant.jpg" width="400" /></a></div> <br /></span></div><div style="text-align: center;"><div style="text-align: left;"><ul style="text-align: left;"><li><span style="font-size: medium;"><b>Touch screens:</b><span style="mso-spacerun: yes;"> </span>So many places now have touch screens that
some say make it easier to order.<span style="mso-spacerun: yes;"> </span>My
daughter can flip through these screens with ease but others like me, not so
much.<span style="mso-spacerun: yes;"> </span><a href="https://www.londonmet.ac.uk/news/articles/tests-find-traces-of-faeces-on-popular-restaurant-touchscreens/">Researchers</a>
at London Metropolitan University tested these touch screens for germs and they
found traces of staph and <i>E. Faecalis </i>(poop germs) on some screens.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></span></li></ul></div></div></div><div><div style="margin-left: 40px; text-align: left;"><span style="font-size: medium;"><b>Suggestion</b>:<span style="mso-spacerun: yes;"> </span>If you can order from a person rather than a
touch screen, do so.<span style="mso-spacerun: yes;"> </span>If touch screens
are the only option, order and wash your hands or use some hand sanitizer
before you eat your food.
</span></div><ul style="text-align: left;"><li class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-size: medium;"><b> Ice</b>:<span style="mso-spacerun: yes;">
</span>Who doesn’t like their cold drinks with some ice?<span style="mso-spacerun: yes;"> </span>Studies of ice from restaurants and some bars
found different infectious bacteria.<span style="mso-spacerun: yes;"> </span>Luckily,
levels of bacteria were low and not likely to cause infections.<span style="mso-spacerun: yes;"> </span></span></li></ul>
<ul style="text-align: left;"><li class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"> <b> </b><span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: medium;"><b>Lemon slices:</b><span style="mso-spacerun: yes;"> </span>I always order lemon slices for my ice tea. <span style="mso-spacerun: yes;"> </span>But these also can be harbingers of
germs.<span style="mso-spacerun: yes;"> </span>In some tests about 70% of the lemon
slices had some germs on them.<span style="mso-spacerun: yes;"> </span>Good that
our acidic stomachs kill off or neutralize most of these germs.<span style="mso-spacerun: yes;"> </span></span></li></ul><div style="margin-left: 40px; text-align: left;"><span style="font-size: medium;"><b>Suggestion</b>:<span style="mso-spacerun: yes;"> </span>If you can, watch to see if the server uses
tongs or wears gloves when adding lemon slices to your drink.<span style="mso-spacerun: yes;"> </span>People with diabetes, kidney failure or those
on chemotherapy may want to skip the lemon slices.<span style="mso-spacerun: yes;"> </span></span>
</div><ul style="text-align: left;"><li class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-size: medium;"> <b>Buffets/Salad Bars:</b><span style="mso-spacerun: yes;"> </span>I love buffets as you can get whatever you
want and there are so many choices.<span style="mso-spacerun: yes;"> </span>But
WebMD notes, all-you-can-eat buffets may also come with all-you-can-get
germs.<span style="mso-spacerun: yes;"> </span>How many times have the serving
utensils been held by different people?<span style="mso-spacerun: yes;"> </span>Are
there sneeze guards on the buffet?<span style="mso-spacerun: yes;"> </span>Is hot
food kept hot and cold food kept cold?<span style="mso-spacerun: yes;"> </span></span></li></ul><div style="margin-left: 40px; text-align: left;"><span style="font-size: medium;"><b>Suggestion</b>:<span style="mso-spacerun: yes;"> </span>Want seconds?<span style="mso-spacerun: yes;">
</span>Get a new, clean plate.<span style="mso-spacerun: yes;"> </span>Use the
utensil with the food item and not the same utensil for different foods.<span style="mso-spacerun: yes;"> </span>Once back to your seat, sanitize your hands
before you eat.<br /></span></div></div><div>
<ul style="text-align: left;"><li class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"> <span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;"><b>Cafeteria</b> <b>Trays:<span style="mso-spacerun: yes;"> </span></b>These are so convenient for carrying your
food to your table.<span style="mso-spacerun: yes;"> </span>But studies have
found these trays can be loaded with up to 200 different germs.<span style="mso-spacerun: yes;"> </span>WebMD says this is more germs than a gym mat
and even bathrooms.<span style="mso-spacerun: yes;"> </span>Surprising to me as
these trays are often washed in hot water.<span style="mso-spacerun: yes;"> </span></span></li></ul><div style="margin-left: 40px; text-align: left;"><span style="font-size: medium;"><b>Suggestion:</b><span style="mso-spacerun: yes;"> </span>Once you carry your food items to the table,
ditch the tray.<span style="mso-spacerun: yes;"> </span>Don’t open your packet
of silverware and rest it on the tray.<span style="mso-spacerun: yes;">
</span>Don’t unwrap food items and then put food items on the tray.<span style="mso-spacerun: yes;"> </span>I open the silverware and rest it on a
napkin.<span style="mso-spacerun: yes;"> </span>I unwrap the food item and lay
it on the open wrapper, not the tray.<span style="mso-spacerun: yes;"> </span><br /></span></div></div><div>
<ul style="text-align: left;"><li class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"> <span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: medium;"><b>Condiments:</b><span style="mso-spacerun: yes;"> </span>How often do you get to a restaurant,
sanitize your hands, then look at the menu?<span style="mso-spacerun: yes;">
</span>Or you look at the menu, order your food and then sanitize your hands,
feeling good about yourself.<span style="mso-spacerun: yes;"> </span>The food
comes and you reach for the catsup, or the mustard, or the salt/pepper.<span style="mso-spacerun: yes;"> </span>Studies have found that these also can be
contaminated with the poop bacteria like <i>E.coli</i> and others.</span></li></ul><div style="margin-left: 40px; text-align: left;"><span style="font-size: medium;"><b>Suggestion:</b><span style="mso-spacerun: yes;"> </span>Enjoy your condiments, use them on your food
and then hand sanitize.<span style="mso-spacerun: yes;"> </span></span></div><div style="margin-left: 40px; text-align: center;"><span style="mso-spacerun: yes;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgzzgxqKwg0VIxLKwzgZ5YphEzrg7OcI2SbIkhT_1CJSDZcoFkXeoD1hlauEkdYXbiOveRO2EZ-maz1wTKD_rxZdn05g1OLDpoRx8t949En_4KeGjoqk5Bnpaodb1eSXTfbBRkBdAJFAkBWmXvmvGNbJM2CBqjD8vNMeTrevYJSt14niAYZWZ3tvxrpt6H/s388/7191e998b0ee840d511db86dea6ac456.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="388" data-original-width="388" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgzzgxqKwg0VIxLKwzgZ5YphEzrg7OcI2SbIkhT_1CJSDZcoFkXeoD1hlauEkdYXbiOveRO2EZ-maz1wTKD_rxZdn05g1OLDpoRx8t949En_4KeGjoqk5Bnpaodb1eSXTfbBRkBdAJFAkBWmXvmvGNbJM2CBqjD8vNMeTrevYJSt14niAYZWZ3tvxrpt6H/w400-h400/7191e998b0ee840d511db86dea6ac456.jpg" width="400" /></a></div><br /></span></div></div><div>
<ul style="text-align: left;"><li class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -0.25in;"> <span style="font-size: medium;"><b>Table surfaces:</b><span style="mso-spacerun: yes;"> </span>We have all seen the wait staff cleaning
tables.<span style="mso-spacerun: yes;"> </span>I have seen wait staff clean up
a spill on the floor and then wipe the table and seats with the same cloth.<span style="mso-spacerun: yes;"> </span>Luckily, more often now I see wait staff
spray the tabletop with a disinfectant and then wipe it.<span style="mso-spacerun: yes;"> </span></span></li></ul><div style="margin-left: 40px; text-align: left;"><span style="font-size: medium;"><b>Suggestion:</b><span style="mso-spacerun: yes;"> </span>In restaurants without table cloths, If the
silverware is wrapped in a napkin, set the silverware on the napkin and not on
the table.<span style="mso-spacerun: yes;"> </span>I ask for extra napkins so my
silverware can always rest on a napkin and not the bare table.<span style="mso-spacerun: yes;"> </span><br /></span></div></div><div>
<p class="MsoNormal" style="margin-left: 0.25in;"><span style="font-size: medium;"><b>Conclusion:</b><span style="mso-spacerun: yes;"> </span>Yes, there are germs in restaurants and fast-food
establishments.<span style="mso-spacerun: yes;"> </span>Washing your hands
before you eat is helpful, but one needs to be a little more aware of where the
germs are lurking and take some common-sense precautions.<span style="mso-spacerun: yes;"> </span>I enjoy eating out, don’t you?<span style="mso-spacerun: yes;"> </span>One of my daughters carries hand sanitizer
with her wherever she goes.<span style="mso-spacerun: yes;"> </span>When I eat
out with her, I know there will be hand sanitizer.<span style="mso-spacerun: yes;"> </span>I carry hand sanitizer as well and use it often
when eating out.<span style="mso-spacerun: yes;"> </span>Enjoy your meals out,
just bring along some hand sanitizer and keep the germs at bay.</span></p>
<p class="MsoNormal" style="margin-bottom: 10.0pt; margin-left: .25in; margin-right: 0in; margin-top: 12.0pt; margin: 12pt 0in 10pt 0.25in;"><b>Sources:</b><span style="mso-spacerun: yes;">
</span><a href="https://www.webmd.com/food-recipes/food-poisoning/ss/slideshow-germy-restaurant?ecd=wnl_spr_110323_remail&ctr=wnl-spr-110323-remail_supportBottom_title_4&mb=5VhUslzH3poKU3oevy%40w7eHnVev1imbCzM3dbnpVlvQ%3d">Germiest
Things in Restaurants</a> , <a href="https://ktknutrition.blogspot.com/2023/05/healthy-hints-for-choosing-restaurant.html">Healthy
hints for choosing restaurant appetizers</a> , <a href="https://www.londonmet.ac.uk/news/articles/tests-find-traces-of-faeces-on-popular-restaurant-touchscreens/">Researchers</a>
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<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
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<![endif]--><span face=""Calibri",sans-serif" style="font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 10.0pt; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;"><a href="https://www.google.com/search?q=touch+screens+restaurants&sca_esv=579494868&hl=en&tbm=isch&source=hp&biw=1920&bih=955&ei=u6FGZdnwLLH_ptQPre2ouAc&iflsig=AO6bgOgAAAAAZUavy6ZoKDqji19IOCJeMaUfs5PkRM1Q&ved=0ahUKEwiZuuuKkKuCAxWxv4kEHa02CncQ4dUDCAc&uact=5&oq=touch+screens+restaurants&gs_lp=EgNpbWciGXRvdWNoIHNjcmVlbnMgcmVzdGF1cmFudHNItC1QAFicLHAAeACQAQCYAYABoAGZDKoBBDIzLjK4AQPIAQD4AQGKAgtnd3Mtd2l6LWltZ8ICCxAAGIAEGLEDGIMBwgIFEAAYgATCAggQABixAxiDAcICCBAAGIAEGLEDwgIGEAAYBRgewgIEEAAYHsICBhAAGAgYHsICBxAAGBgYgAQ&sclient=img#imgrc=lsvTkDhAlafpvM&imgdii=SLbEIa76Fgw1YM">Touchscreen</a>,
<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><a href="https://d.docs.live.net/79e73be766533c93/Documents/Blogging/Blog%20posts/2023/November/%3ca%20href=%22https:/www.freepik.com/free-photo/homemade-food-menu-recipe-recommended-restaurant_2761078.htm#query=menu&position=1&from_view=search&track=sph">Image by rawpixel.com</a> on Freepik">Menu</a>
(Image by rawpixel.com on Freepik)</span><span face=""Helvetica",sans-serif" style="background: rgb(242, 242, 242); color: #777777; font-size: 10pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;"> </span><span face=""Calibri",sans-serif" style="font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 10.0pt; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;">, <a href="https://www.google.com/search?q=condiments+restaurant&tbm=isch&ved=2ahUKEwi_y8j2k6uCAxX4BWIAHeWWBEcQ2-cCegQIABAA&oq=condiments+restaurant&gs_lcp=CgNpbWcQAzIGCAAQCBAeMgYIABAIEB4yBggAEAgQHjoKCAAQigUQsQMQQzoHCAAQigUQQzoFCAAQgAQ6BggAEAUQHjoHCAAQGBCABFD0B1ioGGCOHGgAcAB4AIABNYgBjASSAQIxMpgBAKABAaoBC2d3cy13aXotaW1nwAEB&sclient=img&ei=wqVGZb_iOviLiLMP5a2SuAQ&bih=955&biw=1920&hl=en#imgrc=kLQ99E0AWWu4KM">Condiments
</a>, <a href="https://www.google.com/search?q=germs+in+restaurants&sca_esv=579619125&hl=en&tbm=isch&source=hp&biw=1920&bih=955&ei=BqRHZYy5F7GeptQP3cW_kAY&iflsig=AO6bgOgAAAAAZUeyFu2RpngiemjZENwcc-WqH--OGvs5&ved=0ahUKEwiM1Mm0hq2CAxUxj4kEHd3iD2IQ4dUDCAc&uact=5&oq=germs+in+restaurants&gs_lp=EgNpbWciFGdlcm1zIGluIHJlc3RhdXJhbnRzMgcQABgYGIAESNsbUABYkRpwAHgAkAEAmAFGoAH7CKoBAjIwuAEDyAEA-AEBigILZ3dzLXdpei1pbWfCAgUQABiABMICCBAAGIAEGLEDwgIGEAAYCBge&sclient=img#imgrc=pdds4Qcpv2pwdM">Yikes<span style="mso-spacerun: yes;"> </span>germs in restaurants</a></span></p>
</div>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com0tag:blogger.com,1999:blog-1637707427591443056.post-88785313443116128132023-10-29T12:37:00.001-04:002024-01-16T17:49:30.989-05:00Some impressive health benefits of apples<p><span style="font-size: medium;">Who hasn’t heard the old wives’ tale, “An apple a day keeps
the doctor away”?<span style="mso-spacerun: yes;"> </span>Although not true, eating
apples has some health benefits.<span style="mso-spacerun: yes;"> </span>Fall is
apple season and how fun it is to visit an orchard to pick or to browse and
choose some freshly picked apples.<span style="mso-spacerun: yes;"> </span>Growing
up we did not hear much about the health benefits of apples.<span style="mso-spacerun: yes;"> </span>But more research has found apples not only
provide some good nutrition but also fiber and those healthy antioxidants.<span style="mso-spacerun: yes;"> </span></span></p><p style="text-align: center;"><span style="mso-spacerun: yes;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixSHhHfsKfca_UQRGl7X0R7yPz7o1vRdFvy1EBOzhFlVxRbbKLoc-3jCqVjx6n_aOodLCjo1W0JI_gAVIrHeav49c1JwV5UgBF35tZz-41H5rUVrfMa-MF9aMV2AQc6iCTQiTtSz2zgBAfiRrIsMjJHBfOzdpUHFNpzuK8XDmQLoSTk1GWqfeqOQNXr7le/s1280/maxresdefault%20(15).jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="1280" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixSHhHfsKfca_UQRGl7X0R7yPz7o1vRdFvy1EBOzhFlVxRbbKLoc-3jCqVjx6n_aOodLCjo1W0JI_gAVIrHeav49c1JwV5UgBF35tZz-41H5rUVrfMa-MF9aMV2AQc6iCTQiTtSz2zgBAfiRrIsMjJHBfOzdpUHFNpzuK8XDmQLoSTk1GWqfeqOQNXr7le/w400-h225/maxresdefault%20(15).jpg" width="400" /></a></div><span style="font-size: medium;"><b>What are some health benefits of apples?<span style="mso-spacerun: yes;"> </span></b></span><div>
<p class="MsoNormal"><span style="font-size: medium;">Cleveland Clinic<b> </b>has a great article on <a href="https://health.clevelandclinic.org/benefits-of-apples/">7 Reasons Why
Apples are Good for You</a>.<b><span style="mso-spacerun: yes;"> </span></b></span></p>
</div><ol style="text-align: left;"><li><span style="font-size: medium;"><b>Blood sugar control – </b>yes, apples do contain
the natural sugar, fructose.<span style="mso-spacerun: yes;"> </span>But unlike
sugary foods like donuts, eating an apple won’t spike your blood sugar.<span style="mso-spacerun: yes;"> </span>Why?<span style="mso-spacerun: yes;">
</span>Because the fiber in the apple slows down the absorption of fructose,
and apples are lower in sugar than processed foods like donuts.<span style="mso-spacerun: yes;"> </span>In fact, a <a href="https://www.tandfonline.com/doi/full/10.1080/07315724.2005.10719488">study</a>
of over 38,000 women found, those who ate one or more apples a day, had a 28%
reduced risk of developing type 2 diabetes.<span style="mso-spacerun: yes;">
</span><span style="mso-spacerun: yes;"> </span></span></li><li><span style="font-size: medium;"><b>Lowers cholesterol – </b>The American
Heart Association notes that <a href="https://www.heart.org/en/health-topics/cholesterol/about-cholesterol">cholesterol</a>
can build up in your arteries and increase your risk of a heart attack or
stroke.<span style="mso-spacerun: yes;"> </span>Apples provide not only fiber
but also antioxidants.<span style="mso-spacerun: yes;"> </span>Both helps lower
your cholesterol levels.<span style="mso-spacerun: yes;"> </span>The pectin fiber
in apples acts like a sponge, absorbs cholesterol in your GI tract and flushes
it out of your body.<span style="mso-spacerun: yes;"> </span></span></li><li><span style="font-size: medium;"><b>Lowers blood pressure – </b>An <a href="https://www.sciencedirect.com/science/article/abs/pii/S0891584911006034">Australian
study</a> found the antioxidant called “flavonoids” in apples may help protect against
heart disease by lowering blood pressure.<span style="mso-spacerun: yes;">
</span><a href="https://health.clevelandclinic.org/benefits-of-apples/">Researchers</a>
believe it is the antioxidants, especially in the apple peel, and the fiber in
apples that helps lower blood pressure. </span></li><li><span style="font-size: medium;"><b>Lessens Inflammation – </b>Chronic inflammation
in our bodies isn’t good as it can cause tissue damage and lead to
disease.<span style="mso-spacerun: yes;"> </span>Apples help fight inflammation
because they contain anti-inflammatory substances, the fiber and the antioxidant
called “quercetin”.<span style="mso-spacerun: yes;"> </span>Inflammation in your
body can be measured by C-reactive proteins in blood and eating apples helps
lower this blood protein.<span style="mso-spacerun: yes;"> </span></span></li><li><span style="font-size: medium;"><b>Better gut health- </b>As noted in my
blog post, <a href="https://ktknutrition.blogspot.com/2023/04/is-greek-yogurt-good-for-you.html">Is
Greek yogurt good for you? </a>, eating yogurt adds healthy probiotics to your
day.<span style="mso-spacerun: yes;"> </span>Those probiotics thrive on fiber.<span style="mso-spacerun: yes;"> </span>Apples provide the fiber, pectin, which helps
those healthy microorganisms grow in your gut.<span style="mso-spacerun: yes;">
</span>Interesting, that the antioxidant, <a href="https://health.clevelandclinic.org/benefits-of-apples/">quercetin</a>,
actually “stops those harmful microbes from growing in your gut”.<span style="mso-spacerun: yes;"> </span></span></li><li><span style="font-size: medium;"><b>Lessens hunger pains.<span style="mso-spacerun: yes;"> </span></b>Feeling hungry?<span style="mso-spacerun: yes;"> </span>Reach for an apple.<span style="mso-spacerun: yes;"> </span>Dietitian Amber Somber, RD, LD, <a href="https://health.clevelandclinic.org/benefits-of-apples/">notes</a>,
Because apples are high in water and fiber, they make a filling snack”.<span style="mso-spacerun: yes;"> </span>Fiber in foods slows down your digestion so
you feel fuller, longer.<span style="mso-spacerun: yes;"> </span>And apples are
low in calories so a good healthy snack choice.<span style="mso-spacerun: yes;">
</span></span></li><li><span style="font-size: medium;"><b>Live longer?<span style="mso-spacerun: yes;"> </span></b>One <a href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/apple-intake-is-inversely-associated-with-allcause-and-diseasespecific-mortality-in-elderly-women/EC7A2E4916E6A660649736CE42189685">study</a>
actually found apple eaters live longer.<span style="mso-spacerun: yes;">
</span>Why?<span style="mso-spacerun: yes;"> </span>Researchers “found that
higher apple intake was associated with lower risk for cancer mortality, and
that higher total fruit intake was associated with lower risk of CVD [heart
disease]” death.<span style="mso-spacerun: yes;"> </span>And apparently it does
not take a lot of apples.<span style="mso-spacerun: yes;"> </span><a href="https://academic.oup.com/jnci/article/92/22/1812/2906016?login=false">Another
study</a> found that just one apple a day lowered risk of lung cancer.</span></li></ol><div>
<p class="MsoNormal"><span style="font-size: medium;"><b>A medium apple provides:</b></span></p>
<ul style="text-align: left;"><li class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"> </span></span><span style="font-size: medium;">Calories<span style="mso-spacerun: yes;">: </span>95</span></li><li><span style="font-size: medium;"> Carbs: 25 grams</span></li><li><span style="font-size: medium;"> Fiber: 4 grams</span></li><li><span style="font-size: medium;"> Vitamin C: 8 milligrams</span></li><li><span style="font-size: medium;"> Potassium: 214 milligrams</span></li><li><span style="font-size: medium;"> Antioxidants: apples provide a variety of
antioxidants </span></li></ul><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTo7rwQaVGLgJn7soYTMwaO4hIe9Qw9GXNV6PzHNI2A5T5mCtGvIa0s5s8Fht6QrEVC_4g0v9A6Zc5kWvLXJeuYJTflt3KjNTbyLXkD9JjBI2sG-9FopgUO7WuvM1bO8e4l4Up6ADSyyQuzmYeNn3S98U9evMFOCZOsc-TvfjqHy1J6Cd5hApXfeJ3ErlY/s400/apples_annotated-d93fdf795d3f42d3ad538f48677d0467.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTo7rwQaVGLgJn7soYTMwaO4hIe9Qw9GXNV6PzHNI2A5T5mCtGvIa0s5s8Fht6QrEVC_4g0v9A6Zc5kWvLXJeuYJTflt3KjNTbyLXkD9JjBI2sG-9FopgUO7WuvM1bO8e4l4Up6ADSyyQuzmYeNn3S98U9evMFOCZOsc-TvfjqHy1J6Cd5hApXfeJ3ErlY/w400-h300/apples_annotated-d93fdf795d3f42d3ad538f48677d0467.jpg" width="400" /></a></div><br /></div></div><div>
<p class="MsoNormal"><span style="font-size: medium;"><b>How to add some apples to your day.<span style="mso-spacerun: yes;"> </span>Besides eating a fresh apple, here are some
other ways to add some apples to your day:</b></span></p>
<ul style="text-align: left;"><li class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo3; text-indent: -0.25in;"><span style="font-family: Symbol; font-size: medium; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"> <span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-size: medium;">Baked whole – so easy to do in a microwave.<span style="mso-spacerun: yes;"> </span>A great dessert that also adds some nutrition
to your day.</span></li><li><span style="font-size: medium;">Chopped in salads</span></li><li><span style="font-size: medium;">Smoothies</span></li></ul>
<p class="MsoNormal"><span style="font-size: medium;"><b>Where is the fiber?</b></span></p>
<p class="MsoNormal"><span style="font-size: medium;">About half the fiber (4 grams) in an apple is in the
skin.<span style="mso-spacerun: yes;"> </span>Don’t like the skin?<span style="mso-spacerun: yes;"> </span>You will still get 2 grams of fiber.<span style="mso-spacerun: yes;"> </span>One of my relatives will only eat peeled
apples.<span style="mso-spacerun: yes;"> </span>Fine.<span style="mso-spacerun: yes;"> </span>The important thing is to eat apples and
enjoy this fruit.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal"><span style="font-size: medium;"><b>Enjoy different varieties of apples.</b></span></p>
<p class="MsoNormal"><span style="font-size: medium;">Growing up many of us ate the Red Delicious apple.<span style="mso-spacerun: yes;"> </span>Now one of the most popular apples is the <a href="https://www.simplemost.com/honeycrisp-science-created-perfect-apple/">Honeycrisp</a>
from the University of Minnesota.<span style="mso-spacerun: yes;">
</span>Believe it or not but it took researchers 30 years to develop this crisp
and sweet apple.<span style="mso-spacerun: yes;"> </span>Other popular apple
varieties include the Gala, Red Delicious, Fuji and the Granny Smith
apple.<span style="mso-spacerun: yes;"> </span>On a recent visit to Minnesota,
we learned about a new apple variety being developed called the “First
Kiss.”<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal"><span style="font-size: medium;">Some good <a href="https://www.allrecipes.com/article/apples/">cooking apples</a> include
Gala, Cortland, Empire, Fuji, Golden Delicious, Granny Smith, Jona Gold, and
Honeycrisp.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal"><span style="font-size: medium;"><b>Conclusion</b>:<span style="mso-spacerun: yes;">
</span>How can you add some apples to your day?<span style="mso-spacerun: yes;">
</span>My husband loves to eat apples, especially Honey Crisp.<span style="mso-spacerun: yes;"> </span>As noted, a daughter hates the peel but buys
cut up apples without the peel.<span style="mso-spacerun: yes;"> </span>I like
to cut up some apple each morning and add it to my morning oatmeal.<span style="mso-spacerun: yes;"> </span>Or, enjoy a baked apple.<span style="mso-spacerun: yes;"> </span>Apple juice is not a good way to add apples
to your day as you miss out on the fiber and health benefits of a raw
apple.<span style="mso-spacerun: yes;"> </span>Try the baked apple recipe below.<span style="mso-spacerun: yes;"> </span>So easy to prepare in the microwave.<span style="mso-spacerun: yes;"> </span>Some other healthy apple recipes can be found
at:</span><b><span style="font-size: medium; mso-spacerun: yes;"> </span><span style="font-size: medium;"><a href="https://health.clevelandclinic.org/apple-recipes/">Recipe adventure…</a></span> </b></p>
<p class="MsoNormal">Sources:<span style="mso-spacerun: yes;"> </span><a href="https://health.clevelandclinic.org/benefits-of-apples/">7 Reasons Why
Apples are Good for You</a> , <a href="https://www.tandfonline.com/doi/full/10.1080/07315724.2005.10719488">study</a>
, <a href="https://www.heart.org/en/health-topics/cholesterol/about-cholesterol">cholesterol</a>
, <a href="https://www.sciencedirect.com/science/article/abs/pii/S0891584911006034">Australian
study</a> , <a href="https://health.clevelandclinic.org/benefits-of-apples/">Researchers</a>
, <a href="https://ktknutrition.blogspot.com/2023/04/is-greek-yogurt-good-for-you.html">Is
Greek yogurt good for you? </a>, <a href="https://health.clevelandclinic.org/benefits-of-apples/">quercetin</a> , <a href="https://health.clevelandclinic.org/benefits-of-apples/">notes</a> , <a href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/apple-intake-is-inversely-associated-with-allcause-and-diseasespecific-mortality-in-elderly-women/EC7A2E4916E6A660649736CE42189685">study</a>
, <a href="https://academic.oup.com/jnci/article/92/22/1812/2906016?login=false">Another
study</a> , <a href="https://www.simplemost.com/honeycrisp-science-created-perfect-apple/">Honeycrisp</a><span class="MsoHyperlink"> , </span><a href="https://www.allrecipes.com/article/apples/">cooking apples</a><span class="MsoHyperlink"> , </span><b><a href="https://health.clevelandclinic.org/apple-recipes/">Recipe adventure…</a>
, </b><a href="https://www.amazon.com/Kenmore-Microwave-Cooking-Spacemaster-Polshek/dp/0875021026"><b>Baked
Apple</b></a><span class="MsoHyperlink"><b> </b></span><span class="MsoHyperlink"><span style="text-decoration: none; text-underline: none;"><span style="mso-spacerun: yes;"> </span></span><b>Image Sources:</b><span style="mso-spacerun: yes;"> </span></span><a href="https://www.google.com/search?q=apples+and+nutrition&hl=en&authuser=0&tbm=isch&sxsrf=ALiCzsYOoDXOKHRbqb8zXWNKQeBa358M8w%3A1666541334486&source=hp&biw=1920&bih=904&ei=FmdVY--ZGcWYptQP1Z22oAE&iflsig=AJiK0e8AAAAAY1V1Jh_jbIAuFGB48yZjmYplbF082TIq&ved=0ahUKEwjv_Pah3vb6AhVFjIkEHdWODRQQ4dUDCAc&uact=5&oq=apples+and+nutrition&gs_lcp=CgNpbWcQAzIHCAAQgAQQGDoECCMQJzoFCAAQgAQ6CAgAEIAEELEDOgsIABCABBCxAxCDAToHCAAQgAQQA1AAWL0mYKYoaARwAHgAgAGLAYgB2wqSAQQyMy4xmAEAoAEBqgELZ3dzLXdpei1pbWc&sclient=img#imgrc=ZiH5ZKGysNaPIM">Apples</a>
, <b><a href="https://www.google.com/search?q=health+benefits+of+apples&tbm=isch&ved=2ahUKEwjo7oWpnZmCAxXoHGIAHSSUAbIQ2-cCegQIABAA&oq=health+be&gs_lcp=CgNpbWcQARgAMgcIABCKBRBDMggIABCABBCxAzIHCAAQigUQQzIHCAAQigUQQzIHCAAQigUQQzIFCAAQgAQyBQgAEIAEMgUIABCABDIFCAAQgAQyBQgAEIAEOgYIABAIEB46BwgAEBgQgAQ6CwgAEIAEELEDEIMBOgoIABCKBRCxAxBDUPcHWIghYKs7aABwAHgBgAFOiAGcDpIBAjI5mAEAoAEBqgELZ3dzLXdpei1pbWewAQDAAQE&sclient=img&ei=sT89ZajSG-i5iLMPpKiGkAs&authuser=0&bih=904&biw=1920&hl=en#imgrc=bax3yfPbhVdt6M">Apple
health benefits </a><span style="mso-spacerun: yes;"> </span>, </b><a href="https://www.google.com/search?q=baked+apple+microwave&hl=en&authuser=0&tbm=isch&sxsrf=ALiCzsZFnpfnye2kqeJmxUznjQC5bfhMrw%3A1666468567412&source=hp&biw=1920&bih=904&ei=10pUY4D1Fp2e5NoP0-6cwA0&iflsig=AJiK0e8AAAAAY1RY5xwBJ7DH4eBylRovlUCOOFfbmGxr&oq=baked+apple+mic&gs_lcp=CgNpbWcQARgAMgcIABCABBAYMgcIABCABBAYMgcIABCABBAYMgcIABCABBAYOgcIIxDqAhAnOgQIIxAnOggIABCABBCxAzoICAAQsQMQgwE6BQgAEIAEOgsIABCABBCxAxCDAToGCAAQBRAeOgYIABAIEB5QwwRY-hlgqzNoAnAAeACAAUuIAfkFkgECMTaYAQCgAQGqAQtnd3Mtd2l6LWltZ7ABCg&sclient=img#imgrc=n9d3QN0wCa09CM">Microwave
baked apples</a></p><p class="MsoNormal" style="text-align: center;"><b> <span style="font-size: medium;">Microwave </span></b><span style="font-size: medium;"><a href="https://www.amazon.com/Kenmore-Microwave-Cooking-Spacemaster-Polshek/dp/0875021026"><b>Baked
Apple</b></a></span></p><div style="text-align: center;"><span style="font-size: medium;">2 large baking apples<br /> 2 teaspoons butter or margarine<br /> 4 teaspoons brown sugar<br /> ¼ teaspoon cinnamon<br /> 2 teaspoons golden raisins (or try dates)<br /> 2 Tablespoons water</span></div></div>
<p class="MsoNormal"><span style="font-size: medium;"><b>Directions:<span style="mso-spacerun: yes;"> </span></b></span></p>
<p class="MsoNormal"><span style="font-size: medium;">Core apples and make a slit in skin all around the middle of
each apple to prevent skin from bursting.<span style="mso-spacerun: yes;">
</span>Place apples in small, microproof baking dish. In small bowl melt butter
on high for 10 seconds.<span style="mso-spacerun: yes;"> </span>Stir in brown
sugar, cinnamon, and raisins.<span style="mso-spacerun: yes;"> </span>Fill each
apple with sugar mixture.<span style="mso-spacerun: yes;"> </span>Add water to
dish.<span style="mso-spacerun: yes;"> </span>Cook in microwave, covered with
plastic wrap, on high for 4-5 minutes.<span style="mso-spacerun: yes;">
</span>Makes 2 servings.<span style="mso-spacerun: yes;"> </span>(Hint:<span style="mso-spacerun: yes;"> </span>serve with a scoop of vanilla ice cream.)</span></p><p class="MsoNormal" style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizYWnhuIGkdckFAtyw1GRbgLChLHNrG1BZZ9JkRx2cPtdtxe092kTdwWdl_pC0k5apd476wi_gZbrTjZFhR0lXsgclrrD4se8nVbtBBD1qtgjIg2jJ5HnHeMNpz3AOEg9DcdgHuKdbGzUwxebJhsfaeOLHTKqw5-zmxZT99bsUC41lY0xfcTSwvnunj9Hr/s452/Making-baked-apples%20(1).jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="301" data-original-width="452" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizYWnhuIGkdckFAtyw1GRbgLChLHNrG1BZZ9JkRx2cPtdtxe092kTdwWdl_pC0k5apd476wi_gZbrTjZFhR0lXsgclrrD4se8nVbtBBD1qtgjIg2jJ5HnHeMNpz3AOEg9DcdgHuKdbGzUwxebJhsfaeOLHTKqw5-zmxZT99bsUC41lY0xfcTSwvnunj9Hr/w400-h266/Making-baked-apples%20(1).jpg" width="400" /></a></div><br /> <p></p>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com2tag:blogger.com,1999:blog-1637707427591443056.post-79023760852129435222023-10-15T10:12:00.001-04:002023-10-15T10:12:54.229-04:00Caffeine –good or bad for your health?<p> </p><p><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Caffeine
– who doesn’t enjoy a cup of coffee in the morning?<span style="mso-spacerun: yes;"> </span>Whether a K-cup, Starbucks or Mr. Coffee,
most people enjoy starting their day with a cup of coffee.<span style="mso-spacerun: yes;"> </span>According to the <a href="https://share.upmc.com/2021/10/how-much-caffeine-is-too-much/#:~:text=For%20some%2C%20coffee%20is%20a,and%20Drug%20Administration%20(FDA).">FDA</a>,
about 80% of adults in the US have some caffeine every day.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>How
does all this caffeine affect our health?</span></p><p style="text-align: center;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjaiBtapxtTCs1uF9FhIf7Lkpp4J2QxksptiMz_NP9PxgsghO7hAQiJxZwLBSSgwAFJHZb3h9kvaj2PZROcOdysvoxvJ1ifHOmVUnU7NhI6k3VP6Xhoq_1QouDru2CobISbgOo8w65gKM4VKC7lEOeivzV0g4mzXWxoINSnXux3mB-1jeslq3ysOZp9X_E/s1200/20150955ffe35d66ca9.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="630" data-original-width="1200" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjaiBtapxtTCs1uF9FhIf7Lkpp4J2QxksptiMz_NP9PxgsghO7hAQiJxZwLBSSgwAFJHZb3h9kvaj2PZROcOdysvoxvJ1ifHOmVUnU7NhI6k3VP6Xhoq_1QouDru2CobISbgOo8w65gKM4VKC7lEOeivzV0g4mzXWxoINSnXux3mB-1jeslq3ysOZp9X_E/w400-h210/20150955ffe35d66ca9.jpg" width="400" /></a></div><p></p>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">What
beverages and foods have caffeine?</span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Coffee
and tea have caffeine as does chocolate.<span style="mso-spacerun: yes;">
</span>Energy drinks such as <a href="https://www.redbull.com/us-en/energydrink/red-bull-energy-drink-ingredients-list">Red
Bull</a> contain caffeine.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">How much caffeine
is safe to drink?</span></b></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">FDA
notes that for most people, caffeine can be part of a healthy diet.<span style="mso-spacerun: yes;"> </span>“But too much caffeine may post a danger to
your health.”<span style="mso-spacerun: yes;"> </span>FDA says healthy adults
can <a href="https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much#:~:text=For%20healthy%20adults%2C%20the%20FDA,it%20(break%20it%20down).">consume</a>
up to 400 mg of caffeine a day which equates to about 4-5 cups of coffee a day,
or 10 cans of <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678">soda</a>,
or 2 “energy shot” drinks.<span style="mso-spacerun: yes;"> </span>But this
varies as some people are more sensitive to caffeine and some people metabolize
it faster or slower.<span style="mso-spacerun: yes;"> </span>Pregnant or
breastfeeding women should consult with their health care provider about
limiting caffeine consumption.<span style="mso-spacerun: yes;"> </span>FDA doesn’t
have a caffeine recommendation for <a href="https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much#:~:text=For%20healthy%20adults%2C%20the%20FDA,it%20(break%20it%20down).">children</a>
but the American Academy of Pediatrics “discourages the consumption of caffeine
and other stimulants by children and adolescents.”<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="background: white; color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-color-alt: windowtext;">Can too much caffeine have side
effects?<span style="mso-spacerun: yes;"> </span></span></b><b style="mso-bidi-font-weight: normal;"><span style="background: white; font-family: "Times New Roman",serif; font-size: 12.0pt;"></span></b></p>
<p class="MsoNormal"><span style="background: white; color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-color-alt: windowtext;">According to the <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678">Mayo
Clinic</a> , if you drink more than 4 cups of coffee a day, you may experience
a number of side effects including:</span><span style="background: white; font-family: "Times New Roman",serif; font-size: 12.0pt;"></span></p>
<ul style="text-align: left;"><li class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="background: white; color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-color-alt: windowtext;">Headache</span></li><li><span style="background: white; color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-color-alt: windowtext;">Insomnia</span></li><li><span style="background: white; color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-color-alt: windowtext;">Nervousness</span></li><li><span style="background: white; color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-color-alt: windowtext;">Irritability</span></li><li><span style="background: white; color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-color-alt: windowtext;">Frequent urination</span></li><li><span style="background: white; color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-color-alt: windowtext;">Fast heartbeat</span></li><li><span style="background: white; color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-color-alt: windowtext;">Muscle tremors </span></li></ul>
<p class="MsoNormal"><span style="background: white; color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-color-alt: windowtext;">For some, even less than 4 cups a day may
trigger some of these side effects.<span style="mso-spacerun: yes;"> </span>If
you don’t usually drink caffeinated beverages, you may be more likely to
experience these side effects. </span><span style="background: white; font-family: "Times New Roman",serif; font-size: 12.0pt;"></span></p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="background: white; color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-color-alt: windowtext;">Is drinking coffee healthy?</span></b><b style="mso-bidi-font-weight: normal;"><span style="background: white; font-family: "Times New Roman",serif; font-size: 12.0pt;"></span></b></p>
<p class="MsoNormal"><span style="background: white; color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-color-alt: windowtext;">A lot of research has
documented good health benefits of drinking beverages with caffeine.<span style="mso-spacerun: yes;"> </span><a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-reasons-why-the-right-amount-of-coffee-is-good-for-you">Johns
Hopkins</a> notes that coffee contains antioxidants that “may reduce internal
inflammation and protect against disease...”.<span style="mso-spacerun: yes;">
</span>For women, coffee drinkers have a reduced chance of death from heart disease,
kidney disease, stroke, and diabetes.<span style="mso-spacerun: yes;"> </span>You
may be surprised to learn that coffee drinkers are “less likely to get type 2
diabetes”.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>Drinking 1-2 cups of coffee a day may reduce
risk of heart failure.<span style="mso-spacerun: yes;"> </span>Family history of
colon cancer?<span style="mso-spacerun: yes;"> </span>The <a href="https://www.cancer.org/research/acs-research-highlights/nutrition-and-physical-activity-research-highlights/study-shows-caffeinated-and-decaffeinated-coffee-have-different-risks-for-colorectal-cancer.html">American
Cancer Society</a> notes that coffee drinkers, whether caffeinated or
decaffeinated, have a lower risk of colon cancer.<span style="mso-spacerun: yes;"> </span><a href="https://health.clevelandclinic.org/the-health-benefits-of-coffee/">Cleveland
Clinic</a> says regular coffee drinkers have a lower risk of developing
Parkinson’s disease and Alzheimer’s disease.<span style="mso-spacerun: yes;">
</span></span><span style="background: white; font-family: "Times New Roman",serif; font-size: 12.0pt;"></span></p>
<p class="MsoNormal"><span style="background: white; color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-color-alt: windowtext;">It is believed it is the
<a href="https://www.medicalnewstoday.com/articles/311180#coffee-and-health">antioxidants</a>
in coffee, decaf or regular, that help prevent diseases like “type 2 diabetes,
heart disease, and cancers”. <span style="mso-spacerun: yes;"> </span>Or it is the
<a href="https://www.medicalnewstoday.com/articles/270202">minerals</a> coffee provides
like chromium or magnesium which help control our blood sugar levels? </span></p><p class="MsoNormal" style="text-align: center;"><span style="background: white; color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-color-alt: windowtext;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYJ1s6GrAkS4vd5qJB8UZCGOUvTZdqi1gfPu8h6_xHlXyW_LVtUFgyvV_8EPDgrYlXn0hvhT7BBKFl18YLI28w8FeO4sVI478Ds8jo1Q3XrLjJqzuTNQnY3pJvfTGTCaiipU0XcQDS4p6h6yyxIReLU7pJqpUipT28zftWZ9umRIAc5mIKD-9ofGJPBP46/s800/CCH_HealthBenefitsandRisksofCoffee_1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="418" data-original-width="800" height="209" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYJ1s6GrAkS4vd5qJB8UZCGOUvTZdqi1gfPu8h6_xHlXyW_LVtUFgyvV_8EPDgrYlXn0hvhT7BBKFl18YLI28w8FeO4sVI478Ds8jo1Q3XrLjJqzuTNQnY3pJvfTGTCaiipU0XcQDS4p6h6yyxIReLU7pJqpUipT28zftWZ9umRIAc5mIKD-9ofGJPBP46/w400-h209/CCH_HealthBenefitsandRisksofCoffee_1.jpg" width="400" /></a></div><span style="background: white; color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-color-alt: windowtext;"><br /> </span><span style="background: white; font-family: "Times New Roman",serif; font-size: 12.0pt;"></span><p></p>
<p class="MsoNormal"><b><span style="background: white; color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-color-alt: windowtext;">Is coffee dehydrating?</span></b><b><span style="background: white; font-family: "Times New Roman",serif; font-size: 12.0pt;"></span></b></p>
<p class="MsoNormal"><span style="background: white; color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-color-alt: windowtext;">Most people believe
drinking coffee dehydrates you.<span style="mso-spacerun: yes;"> </span>But Cleveland
Clinic <a href="https://health.clevelandclinic.org/the-health-benefits-of-coffee/">notes</a>:<span style="mso-spacerun: yes;"> </span>“At modest levels of intake, coffee is a net
positive in terms of hydration, meaning it still contributes to your fluid
needs,” Peart says.<span style="mso-spacerun: yes;"> </span>(For information on
hydration, see <a href="https://ktknutrition.blogspot.com/2023/05/what-beverage-is-best-for-hydration.html">What
beverage is best for hydration?</a>)</span><span style="background: white; font-family: "Times New Roman",serif; font-size: 12.0pt;"></span></p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="background: white; color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-color-alt: windowtext;">How much caffeine is in beverages?</span></b><span style="background: white; color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-color-alt: windowtext;"><span style="mso-spacerun: yes;">
</span>The </span><a href="http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372?pg=1"><span style="background: white; font-family: "Times New Roman",serif; font-size: 12.0pt;">Mayo
Clinic lists the caffeine content of coffee, soda and more</span></a><span style="background: white; color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-color-alt: windowtext;">. <span style="mso-spacerun: yes;"> </span>The </span><a href="https://www.math.utah.edu/~yplee/fun/caffeine.html"><span style="background: white; font-family: "Times New Roman",serif; font-size: 12.0pt;">math
department the University of Utah</span></a><span style="background: white; color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-color-alt: windowtext;"> has an extensive chart of the caffeine content of popular
drinks.<span style="mso-spacerun: yes;"> </span>The charts below are adapted
from these two websites. <span style="mso-spacerun: yes;"> </span></span><span style="background: white; font-family: "Times New Roman",serif; font-size: 12.0pt;"></span></p>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;">
<tbody><tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Coffee
drinks</span></b></p>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Size
in ounces</span></b></p>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Caffeine
(mg)</span></b></p>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Brewed, regular</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">8</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">95-165</span></p>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Brewed, decaf</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">8</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">2-5</span></p>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Espresso, regular</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">1</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">47-64</span></p>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Espresso, decaf</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">1</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">0</span></p>
</td>
</tr>
<tr style="mso-yfti-irow: 5;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Instant</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">8</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">63</span></p>
</td>
</tr>
<tr style="mso-yfti-irow: 6; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Latte or mocha</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">8</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">63-126</span></p>
</td>
</tr>
</tbody></table>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"> </span></p>
<table align="left" border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; margin-left: 6.75pt; margin-right: 6.75pt; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-table-anchor-horizontal: column; mso-table-anchor-vertical: paragraph; mso-table-left: left; mso-table-lspace: 9.0pt; mso-table-overlap: never; mso-table-rspace: 9.0pt; mso-table-top: .05pt; mso-yfti-tbllook: 1184;">
<tbody><tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Tea Drinks</span></b></p>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Size in ounces</span></b></p>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Caffeine (mg) </span></b></p>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Brewed
black tea, regular</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">8</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">25-48</span></p>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Brewed
black tea, decaf</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">8</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">2-5</span></p>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Brewed,
green tea</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">8</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">25-29</span></p>
</td>
</tr>
<tr style="height: 13.9pt; mso-yfti-irow: 4; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 13.9pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.8pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Ready
to Drink, bottled tea</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.9pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">8</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.9pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 155.85pt;" valign="top" width="208">
<p class="MsoNormal" style="margin-bottom: 0in; mso-element-anchor-horizontal: column; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: .05pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">5-40</span></p>
</td>
</tr>
</tbody></table>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"><br clear="all" style="mso-special-character: line-break;" />
</span></p>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;">
<tbody><tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 206.6pt;" valign="top" width="275">
<p class="MsoNormal" style="margin-bottom: 0in;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Sodas,
Soft Drinks, (Pop) 12 ounces</span></b></p>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 105.05pt;" valign="top" width="140">
<p class="MsoNormal" style="margin-bottom: 0in;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Caffeine
(mg)</span></b></p>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 206.6pt;" valign="top" width="275">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Coca-Cola Classic </span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 105.05pt;" valign="top" width="140">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">34</span></p>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 206.6pt;" valign="top" width="275">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Diet Coke</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 105.05pt;" valign="top" width="140">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">45.6</span></p>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 206.6pt;" valign="top" width="275">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Mountain Dew</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 105.05pt;" valign="top" width="140">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">54</span></p>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 206.6pt;" valign="top" width="275">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Red Bull (8.2 ounces) </span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 105.05pt;" valign="top" width="140">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">80</span></p>
</td>
</tr>
<tr style="mso-yfti-irow: 5;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 206.6pt;" valign="top" width="275">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Pepsi-Cola</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 105.05pt;" valign="top" width="140">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">37.5</span></p>
</td>
</tr>
<tr style="mso-yfti-irow: 6;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 206.6pt;" valign="top" width="275">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Diet Pepsi</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 105.05pt;" valign="top" width="140">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">36</span></p>
</td>
</tr>
<tr style="mso-yfti-irow: 7;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 206.6pt;" valign="top" width="275">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Sprite</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 105.05pt;" valign="top" width="140">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">0</span></p>
</td>
</tr>
<tr style="mso-yfti-irow: 8;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 206.6pt;" valign="top" width="275">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Minute Maid Orange</span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 105.05pt;" valign="top" width="140">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">0</span></p>
</td>
</tr>
<tr style="mso-yfti-irow: 9; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 206.6pt;" valign="top" width="275">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">A & W Root Beer </span></p>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 105.05pt;" valign="top" width="140">
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">0</span></p>
</td>
</tr>
</tbody></table>
<p class="MsoNormal"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Conclusion</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">:<span style="mso-spacerun: yes;"> </span>I will continue to enjoy my cup of coffee
every morning.<span style="mso-spacerun: yes;"> </span>Or if you prefer, decaf
or tea, drink those beverages.<span style="mso-spacerun: yes;"> </span>As noted,
it may not be the caffeine in coffee or tea that has health benefits but the
antioxidants or minerals.<span style="mso-spacerun: yes;"> </span>Learn how your
body reacts to caffeinated drinks and what your tolerance level is.<span style="mso-spacerun: yes;"> </span>Perhaps one cup is all your body can
tolerate.<span style="mso-spacerun: yes;"> </span>Perhaps coffee or tea
interferes with your sleep if you drink it too late in the day.<span style="mso-spacerun: yes;"> </span>Adapt your intake to your response to these
beverages.<span style="mso-spacerun: yes;"> </span>But what you add to your
coffee can affect how healthy it is.<span style="mso-spacerun: yes;">
</span>Skip the fake creamers, cream, and sugar.<span style="mso-spacerun: yes;"> </span>Instead add some real cow’s milk to your
coffee to add some good nutrition.<span style="mso-spacerun: yes;"> </span>(See:<span style="mso-spacerun: yes;"> </span><a href="https://ktknutrition.blogspot.com/2020/03/real-milk-vs-fake-milk.html">Real
Milk vs Fake Milk?</a> ) Instead of sugar, Johns Hopkins suggests <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-reasons-why-the-right-amount-of-coffee-is-good-for-you">stirring</a>
in some cocoa, vanilla, or some cinnamon for a flavor boost.<span style="mso-spacerun: yes;"> </span></span></p><p class="MsoNormal" style="text-align: center;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"><span style="mso-spacerun: yes;"></span></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP4hApRN8neQarW4tm23X4irtaKJ2uZmoIG907yX0eeAKL5kYG-wqbrrSAg2FNWkYEKwE-SCFqNHhg4nYNHpPKsgipKB9q8_Wt1XmXVT3xOabP8fsJus3DBTtqOz6pMLeFmIXcdHOBa6pMxIMiX_aRmzv9hYt8smh9xjUSTIFBAoHwy_ykV_EhzCDDJkro/s1791/coffee%20.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1791" data-original-width="1083" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP4hApRN8neQarW4tm23X4irtaKJ2uZmoIG907yX0eeAKL5kYG-wqbrrSAg2FNWkYEKwE-SCFqNHhg4nYNHpPKsgipKB9q8_Wt1XmXVT3xOabP8fsJus3DBTtqOz6pMLeFmIXcdHOBa6pMxIMiX_aRmzv9hYt8smh9xjUSTIFBAoHwy_ykV_EhzCDDJkro/w242-h400/coffee%20.jpg" width="242" /></a></div><br /><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Sources</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">:<span style="mso-spacerun: yes;"> </span><a href="https://share.upmc.com/2021/10/how-much-caffeine-is-too-much/#:~:text=For%20some%2C%20coffee%20is%20a,and%20Drug%20Administration%20(FDA).">FDA</a>
, <a href="https://www.redbull.com/us-en/energydrink/red-bull-energy-drink-ingredients-list">Red
Bull</a> , <a href="https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much#:~:text=For%20healthy%20adults%2C%20the%20FDA,it%20(break%20it%20down).">consume</a>
, <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678">soda</a>
, <a href="https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much#:~:text=For%20healthy%20adults%2C%20the%20FDA,it%20(break%20it%20down).">children</a>
, <span style="background: white; color: black; mso-color-alt: windowtext;"><a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678">Mayo
Clinic</a> , <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-reasons-why-the-right-amount-of-coffee-is-good-for-you">Johns
Hopkins</a> , <a href="https://www.cancer.org/research/acs-research-highlights/nutrition-and-physical-activity-research-highlights/study-shows-caffeinated-and-decaffeinated-coffee-have-different-risks-for-colorectal-cancer.html">American
Cancer Society</a> , <a href="https://health.clevelandclinic.org/the-health-benefits-of-coffee/">Cleveland
Clinic</a> , <a href="https://www.medicalnewstoday.com/articles/311180#coffee-and-health">antioxidants</a>
, <a href="https://www.medicalnewstoday.com/articles/270202">minerals</a> , <a href="https://health.clevelandclinic.org/the-health-benefits-of-coffee/">notes</a>
, <a href="https://ktknutrition.blogspot.com/2023/05/what-beverage-is-best-for-hydration.html">What
beverage is best for hydration?</a> , </span></span><a href="http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372?pg=1"><span style="background: white; font-family: "Times New Roman",serif; font-size: 12.0pt;">Mayo
Clinic lists the caffeine content of coffee, soda and more</span></a><span class="MsoHyperlink"><span style="background: white; font-family: "Times New Roman",serif; font-size: 12.0pt;"> , </span></span><a href="https://www.math.utah.edu/~yplee/fun/caffeine.html"><span style="background: white; font-family: "Times New Roman",serif; font-size: 12.0pt;">math
department the University of Utah</span></a><span class="MsoHyperlink"><span style="background: white; font-family: "Times New Roman",serif; font-size: 12.0pt;"> <span style="mso-spacerun: yes;"> </span>, </span></span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"><a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-reasons-why-the-right-amount-of-coffee-is-good-for-you">stirring</a>
, <a href="https://ktknutrition.blogspot.com/2020/03/real-milk-vs-fake-milk.html">Real
Milk vs Fake Milk?</a><span style="mso-spacerun: yes;"> </span><span class="MsoHyperlink"><b><span style="background: white;">Image Sources<a href="https://www.blogger.com/Image%20by%20%3ca%20href=%22https:/www.freepik.com/free-vector/flat-paper-coffee-cup_1577207.htm#query=coffee&position=9&from_view=search&track=sph">Freepik</a>">:<span style="font-weight: normal;"><span style="mso-spacerun: yes;"> </span>Coffee</span></a></span></b><span style="background: white;"> , </span></span></span><a href="https://www.google.com/search?q=coffee+health+benefits&sca_esv=573484139&hl=en&tbm=isch&source=hp&biw=1920&bih=955&ei=Q88qZdiCBc7tptQP8Z-P8AI&iflsig=AO6bgOgAAAAAZSrdUzEsewO7rhRUptJikrsRAk5gHI-E&oq=coffee+health&gs_lp=EgNpbWciDWNvZmZlZSBoZWFsdGgqAggAMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAEMgYQABgFGB5I_SJQwAdY6xJwAXgAkAEAmAFHoAHwBaoBAjEzuAEByAEA-AEBigILZ3dzLXdpei1pbWeoAgDCAggQABiABBixAw&sclient=img#imgrc=26QEPN5HIkIinM">Coffee
health benefits</a> , <a href="https://www.google.com/search?q=is+coffee+healthy&tbm=isch&ved=2ahUKEwirgp7tifaBAxXbDWIAHa4_AGEQ2-cCegQIABAA&oq=is+coffee+healthy&gs_lcp=CgNpbWcQAzIFCAAQgAQyBQgAEIAEMgYIABAIEB4yBggAEAgQHjIGCAAQCBAeMgYIABAIEB4yBwgAEBgQgAQyBwgAEBgQgAQyBwgAEBgQgAQyBwgAEBgQgAQ6BwgAEIoFEEM6BggAEAcQHjoLCAAQgAQQsQMQgwE6CAgAEIAEELEDOggIABCxAxCDAToECAAQA1CfFVi9PWDwQGgAcAB4BIABrgGIAZQWkgEEMzcuMpgBAKABAaoBC2d3cy13aXotaW1nsAEAwAEB&sclient=img&ei=qNEqZauON9ubiLMPrv-AiAY&bih=955&biw=1548&hl=en#imgrc=47_r6GICwSqqfM&imgdii=HY0n3rw06MBvpM">Is
coffee good for you<span style="mso-spacerun: yes;"> </span></a>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com0tag:blogger.com,1999:blog-1637707427591443056.post-72238786942439113212023-10-08T11:58:00.013-04:002023-10-08T15:34:16.582-04:00What are the health benefits of peanut butter?<p>Growing up who didn’t’ enjoy a peanut butter and jelly
sandwich?<span style="mso-spacerun: yes;"> </span>So many kids are raised on PB&J.<span style="mso-spacerun: yes;"> </span>And many adults love to enjoy peanut butter
sandwiches.<span style="mso-spacerun: yes;"> </span>A favorite <a href="https://www.southernliving.com/culture/celebrities/elvis-presley-personal-chef-mary-jenkins-langston-peanut-butter-banana-sandwich-love">sandwich</a>
of Elvis Presley was a peanut butter and banana sandwich.<span style="mso-spacerun: yes;"> </span>Are there health benefits to including peanut
butter in your day?<span style="mso-spacerun: yes;"> </span>My sister sent me an
interesting article, <a href="https://www.healthdigest.com/1411132/sandwich-spread-prevent-stroke-risk-peanut-butter/">The
Popular Sandwich Spread That Helps Prevent The Risk Of Stroke</a>.<span style="mso-spacerun: yes;"> </span>I have heard a lot of benefits of eating
peanut butter but had not heard that PB may help prevent strokes.</p><p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpKqA1D4VY_JxxVVJTMJ6j2c19aXo3xvXPTNi-UFeHipN8HmLgyWCYRlZn3WQxIKhFcOYyej96yEQANmgJ7jGWn2Ap80U_S93AwJTskujS8e6IJ6KE6Zpk57mtBZPwLHCsCdL_rgMfHWFO83njH-JsewW2kHbWEI_FmK4ARGLy7TLTkBuLV94MK2Kq6bKy/s630/Blog-22-What-are-the-health-benefits-of-peanut-butter_.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="425" data-original-width="630" height="270" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpKqA1D4VY_JxxVVJTMJ6j2c19aXo3xvXPTNi-UFeHipN8HmLgyWCYRlZn3WQxIKhFcOYyej96yEQANmgJ7jGWn2Ap80U_S93AwJTskujS8e6IJ6KE6Zpk57mtBZPwLHCsCdL_rgMfHWFO83njH-JsewW2kHbWEI_FmK4ARGLy7TLTkBuLV94MK2Kq6bKy/w400-h270/Blog-22-What-are-the-health-benefits-of-peanut-butter_.jpg" width="400" /></a></div><p></p><p style="text-align: center;"></p><p></p><p style="text-align: center;"></p><p></p>
<p class="MsoNormal"><b>Peanuts, peanut butter, and health:</b></p>
<p class="MsoNormal">As noted in the <a href="https://www.healthdigest.com/718930/nuts-you-should-eat-more-and-nuts-to-avoid/">article</a>,
about every 40 seconds someone in the US suffers from a stroke.<span style="mso-spacerun: yes;"> </span>Many factors affect stroke risk including
obesity, smoking, high blood pressure, high cholesterol, but diet also plays a
role.<span style="mso-spacerun: yes;"> </span>Some <a href="https://www.healthdigest.com/1411132/sandwich-spread-prevent-stroke-risk-peanut-butter/">foods</a>
increase one’s risk of stroke including “diets high in sodium, processed meats,
and sugar-sweetened drinks”.<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal">Including peanut butter and peanuts in one’s diet can reduce
one’s risk of stroke. A <a href="https://www.ahajournals.org/doi/10.1161/STROKEAHA.120.031212">study</a>
in 2021, found that higher peanut consumption was associated with lower risk of
strokes and cardiovascular (heart) disease in both men and women.<span style="mso-spacerun: yes;"> </span>Another study in <a href="https://www.frontiersin.org/articles/10.3389/fnut.2022.853378/full">2022</a>
found that eating peanuts can lower triglyceride levels and improve overall
blood lipid levels.<span style="mso-spacerun: yes;"> </span>An <a href="https://www.mdpi.com/2076-3921/8/8/302">article</a> in 2019 found that
the antioxidant compounds in peanuts may help explain a reduced risk of lung,
stomach, throat, colon, and pancreatic cancer in addition to improve cognitive
health, especially in older adults. </p>
<p class="MsoNormal">To lower one’s risk of stroke one can also focus on a
Mediterranean Diet full of fruits, vegetables, whole grains, nuts, and olive
oil.<span style="mso-spacerun: yes;"> </span>(See: <a href="https://ktknutrition.blogspot.com/2023/01/best-diets-for-health-2023.html">Best
Diets for Health 2023</a> )<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></p><p class="MsoNormal" style="text-align: center;"><span style="mso-spacerun: yes;"></span></p><p></p>
<p class="MsoNormal"><b>What makes peanuts and peanut butter so healthy?</b></p>
<p class="MsoNormal">A handful of peanuts or 2 Tablespoons of peanut butter are
loaded with good <a href="https://www.medicalnewstoday.com/articles/323781#nutritional-benefits">nutrition</a>.<span style="mso-spacerun: yes;"> </span>Registered dietitian, Maggi Michalczyk <a href="https://www.healthdigest.com/718930/nuts-you-should-eat-more-and-nuts-to-avoid/">says</a>,
“Generally, all nuts are good sources of healthy monounsaturated fats, protein,
fiber, and many different vitamins, minerals, and antioxidants.”</p>
<ul style="text-align: left;"><li class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"> <span style="font: 7pt "Times New Roman";"> </span></span></span><b>Protein</b>:<span style="mso-spacerun: yes;">
</span>2 Tablespoons of peanut butter provides about 7 grams of protein. </li><li><b>Magnesium</b>:<span style="mso-spacerun: yes;"> </span>Many American diets are low in magnesium and
peanut butter provides 57 mg per 2 Tablespoons.<span style="mso-spacerun: yes;">
</span></li><li><b>Zinc</b>:<span style="mso-spacerun: yes;">
</span>This mineral is needed for a healthy immune system and for synthesis of protein
among many other functions.<span style="mso-spacerun: yes;"> </span>Peanut
butter supplies almost 8 % of your daily requirement. </li><li><b>Niacin</b>:<span style="mso-spacerun: yes;">
</span>Peanut butter is a good source of niacin needed for energy production,
healthy digestion, and nerve function.</li><li><b>Vitamin B6</b>:<span style="mso-spacerun: yes;"> </span>A serving of peanut butter provides about 14%
of your daily B6 requirements.<span style="mso-spacerun: yes;"> </span><a href="https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-20363468#:~:text=Vitamin%20B%2D6%20(pyridoxine),chickpeas%2C%20bananas%20and%20fortified%20cereals.">B6</a>
helps keep our “nervous system and immune system healthy”.<span style="mso-spacerun: yes;"> </span></li><li><b>Biotin</b>:<span style="mso-spacerun: yes;">
</span>Peanut butter supplies biotin a B vitamin known for healthier hair.<span style="mso-spacerun: yes;"> </span></li></ul>
<p class="MsoNormal"><b>What about peanut butter and <a href="https://www.denverhealthmedicalplan.org/blog/healthy-perks-peanut-butter#:~:text=Peanut%20butter%20is%20loaded%20with,disease%20and%20type%202%20diabetes">Type
2 diabetes</a>?</b></p>
<p class="MsoNormal">Peanut butter made without added sugar is naturally low in
carbs which helps prevent spikes in blood sugar.<span style="mso-spacerun: yes;"> </span>But peanut butter is high in calories at
about 100 calories per Tablespoon so limit the serving to 2 Tablespoons.<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal"><b>Are all peanut butters healthy?</b></p>
<p class="MsoNormal">Most nutritionists would recommend peanut butter made only
from peanuts and salt.<span style="mso-spacerun: yes;"> </span>This would avoid
the added sugar.<span style="mso-spacerun: yes;"> </span>But many kids don’t
like this kind of peanut butter because it doesn’t spread well and is often
very dry.<span style="mso-spacerun: yes;"> </span>Skippy, Jif, and other popular
peanut butters have some added sugar but you are still getting the health benefits
of peanut butter.<span style="mso-spacerun: yes;"> </span>Making the PB&J sandwich
with whole wheat bread or wheat bread made with some whole wheat adds even more
nutrition.<span style="mso-spacerun: yes;"> </span></p><p class="MsoNormal" style="text-align: center;"><span style="mso-spacerun: yes;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="mso-spacerun: yes;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibUfyV3yldoR_kp-zzFbE_BHpZuvlylRLWqATu3NDFB6gmCr9mHO5t43U1KQJuQbBH2asa2AtgsDeGNHgWFu14IoUOztfo_wSNwy0SQLopoYnAuHuqtMKugnD1pe7YBkbpJni6MZSCceevYxcQfr6EtvYhqzMxHX3j6IRbmRvea1oOmlvXCCKYi4YF5UVi/s1600/VegNews.PeanutButter.AdobeStock.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="946" data-original-width="1600" height="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibUfyV3yldoR_kp-zzFbE_BHpZuvlylRLWqATu3NDFB6gmCr9mHO5t43U1KQJuQbBH2asa2AtgsDeGNHgWFu14IoUOztfo_wSNwy0SQLopoYnAuHuqtMKugnD1pe7YBkbpJni6MZSCceevYxcQfr6EtvYhqzMxHX3j6IRbmRvea1oOmlvXCCKYi4YF5UVi/w400-h236/VegNews.PeanutButter.AdobeStock.jpg" width="400" /></a></span></div><b>What to avoid:</b>
<p class="MsoNormal">Skip the already made PB&J such as “<a href="https://www.smuckersuncrustables.com/">Uncrustables</a>”.<span style="mso-spacerun: yes;"> </span>One of my students noted these on her diet
recall. I had not even heard of them as we always made our own PB&J
sandwiches.<span style="mso-spacerun: yes;"> </span>Uncrustables have a long
list of <a href="https://www.smuckersuncrustables.com/frozen-sandwiches/pre-made/peanut-butter-and-grape-jelly#content">ingredients</a>
including 8 grams of added sugar, added hydrogenated oils and preservatives.<span style="mso-spacerun: yes;"> </span>Much healthier to make your own PB&J.<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal"><b>Conclusion</b>:<span style="mso-spacerun: yes;">
</span>Whether you enjoy a handful of peanuts or make a PB&J sandwich to
enjoy, adding peanuts or peanut butter to your day has a lot of health
benefits.<span style="mso-spacerun: yes;"> </span>I always told my nutrition
students to eat a handful of nuts a day as Dr. Oz recommended.<span style="mso-spacerun: yes;"> </span>And for those who like PB&J sandwiches, enjoy
them, just take the time to make your own.<span style="mso-spacerun: yes;">
</span>Try different brands of peanut butter to find one you like.<span style="mso-spacerun: yes;"> </span>We used a no sugar added peanut butter for
years.<span style="mso-spacerun: yes;"> </span>Then our kids would not eat it so
we switched to Jif or Skippy.<span style="mso-spacerun: yes;"> </span>Now the
kids are grown and we are back to the natural no sugar added peanut
butter.<span style="mso-spacerun: yes;"> </span></p><p class="MsoNormal" style="text-align: center;"><span style="mso-spacerun: yes;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOCgYndQUY90goEMyQNbfoxV5AtT3UCDI4TQncEPPc3URsM6-zjjT3LLk3R4JD2I3dV6UaF8j9OpA5GhFHZ5dwmK5536Xer8QaLSQ7ApHOmc-H3-pXKYibfJJbXcPqWbRBej9CTT3o1wlx_m6ijky71RS_MLgPrWXqbTDQu51R8Wil8CYX0Bs4wwDo24_u/s500/smckr-nat-pb-creamy-16oz-1920x1920.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="500" data-original-width="500" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOCgYndQUY90goEMyQNbfoxV5AtT3UCDI4TQncEPPc3URsM6-zjjT3LLk3R4JD2I3dV6UaF8j9OpA5GhFHZ5dwmK5536Xer8QaLSQ7ApHOmc-H3-pXKYibfJJbXcPqWbRBej9CTT3o1wlx_m6ijky71RS_MLgPrWXqbTDQu51R8Wil8CYX0Bs4wwDo24_u/w400-h400/smckr-nat-pb-creamy-16oz-1920x1920.png" width="400" /></a></div><br /><div style="margin-left: 40px; text-align: center;"><br /></div><p></p><span style="mso-spacerun: yes;"></span><p></p><p></p>
<b>Sources:</b><span style="mso-spacerun: yes;"> </span><a href="https://www.southernliving.com/culture/celebrities/elvis-presley-personal-chef-mary-jenkins-langston-peanut-butter-banana-sandwich-love">sandwich</a>
, <a href="https://www.healthdigest.com/1411132/sandwich-spread-prevent-stroke-risk-peanut-butter/">The
Popular Sandwich Spread That Helps Prevent The Risk Of Stroke</a> , <a href="https://www.healthdigest.com/718930/nuts-you-should-eat-more-and-nuts-to-avoid/">article</a>
, <a href="https://www.healthdigest.com/1411132/sandwich-spread-prevent-stroke-risk-peanut-butter/">foods</a>
, <a href="https://ktknutrition.blogspot.com/2023/01/best-diets-for-health-2023.html">Best
Diets for Health 2023</a> , <a href="https://www.ahajournals.org/doi/10.1161/STROKEAHA.120.031212">study</a> ,
<a href="https://www.frontiersin.org/articles/10.3389/fnut.2022.853378/full">2022</a>
, <a href="https://www.mdpi.com/2076-3921/8/8/302">article</a> , <a href="https://www.medicalnewstoday.com/articles/323781#nutritional-benefits">nutrition</a>
, <a href="https://www.healthdigest.com/718930/nuts-you-should-eat-more-and-nuts-to-avoid/">says</a>
, <a href="https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-20363468#:~:text=Vitamin%20B%2D6%20(pyridoxine),chickpeas%2C%20bananas%20and%20fortified%20cereals.">B6</a>
, <b><a href="https://www.denverhealthmedicalplan.org/blog/healthy-perks-peanut-butter#:~:text=Peanut%20butter%20is%20loaded%20with,disease%20and%20type%202%20diabetes">Type
2 diabetes</a> , </b><a href="https://www.smuckersuncrustables.com/">Uncrustables</a>
, <a href="https://www.smuckersuncrustables.com/frozen-sandwiches/pre-made/peanut-butter-and-grape-jelly#content">ingredients</a>
<span style="mso-spacerun: yes;"> </span><b>Image Sources: </b><a href="https://www.google.com/search?q=peanut+butter+and+jelly&sca_esv=571607057&hl=en&tbm=isch&source=hp&biw=1920&bih=955&ei=TrUhZZnwKaXX5NoP_fuEiAQ&iflsig=AO6bgOgAAAAAZSHDXj_3PbQ3-5SH_euFn7SVNGE1iPcv&ved=0ahUKEwiZz5_G2eSBAxWlK1kFHf09AUEQ4dUDCAc&uact=5&oq=peanut+butter+and+jelly&gs_lp=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&sclient=img#imgrc=BCbnQsqtlXS9vM">PB&J
sandwich</a> , <a href="https://www.google.com/search?q=smuckers+peanut+butter&sca_esv=571607057&hl=en&tbm=isch&source=hp&biw=1920&bih=955&ei=UbYhZcOOHtSnptQPiqqOyA0&iflsig=AO6bgOgAAAAAZSHEYa_aRTc4MiGZdmIJejOYo4j8WXXr&gs_ssp=eJzj4tVP1zc0TCswKjAzMso1YPQSK84tTc5OLSpWKEhNzCstUUgqLSlJLQIA7ukNHw&oq=smuckers+p&gs_lp=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&sclient=img#imgrc=CiSW8UAA4N49CM">Smuckers
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<![endif]--><span style="font-family: "Calibri",sans-serif; font-size: 11.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 10.0pt; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;"><a href="https://www.google.com/search?q=peanut+butter+and+health&tbm=isch&ved=2ahUKEwjGhMGo8eaBAxUEM1kFHQ14ChoQ2-cCegQIABAA&oq=peanut+butter+and+health&gs_lcp=CgNpbWcQAzIHCAAQGBCABDIHCAAQGBCABDoHCAAQigUQQzoFCAAQgAQ6BggAEAgQHjoGCAAQBxAeOggIABCABBCxAzoLCAAQgAQQsQMQgwE6CQgAEBgQgAQQClDRB1iPQmDORGgAcAB4AIABcIgBqgqSAQQyMC4xmAEAoAEBqgELZ3dzLXdpei1pbWfAAQE&sclient=img&ei=qtoiZcaHD4Tm5NoPjfCp0AE&bih=955&biw=1920&hl=en#imgrc=ZnKEunCbGyGIcM">peanut
butter</a></span>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com0tag:blogger.com,1999:blog-1637707427591443056.post-23847269370824817002023-10-01T10:08:00.000-04:002023-10-01T10:08:01.844-04:00Are there any health benefits to sugar free wine?<p><span style="font-family: inherit;">This week my daughter asked me to do some research on the benefits of sugar free wine. I had not
even heard that this was a new thing.<span style="mso-spacerun: yes;">
</span>Seems odd as who ever heard of wine having a lot of sugar?<span style="mso-spacerun: yes;"> </span>Curious, I did do some research on the subject.<span style="mso-spacerun: yes;"> </span>If you Google “sugar free wine” you will find
a lot of topics coming up including:</span>
</p><ul style="text-align: left;"><li class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"> <span style="font: 7pt "Times New Roman";">
</span></span></span><a href="https://www.dryfarmwines.com/?gclid=Cj0KCQjwjt-oBhDKARIsABVRB0xVPFQxFvWWiw3hmYp7QJrv8gPHpOa_MbMnWGvPdDAIC83XAPNEZ94aAmr9EALw_wcB">Dry
Farm Wine – Sugar Free Organic Wine</a></li><li> <a href="https://gratsi.com/?nbt=nb%3Aadwords%3Ag%3A17672434498%3A146851210309%3A656277084685&nb_adtype=&nb_kwd=sugar%20free%20wine&nb_ti=kwd-308687337735&nb_mi=&nb_pc=&nb_pi=&nb_ppi=&nb_placement=&nb_li_ms=&nb_lp_ms=&nb_fii=&nb_ap=&nb_mt=e&gclid=Cj0KCQjwjt-oBhDKARIsABVRB0zN3vZ7f6X4tywSjgRh-lytHSuj2gNjUoAJWEAT2skNXFAzjn6rjuIaAuLtEALw_wcB">Keto
Friendly-Zero Sugar Wine </a></li><li> <a href="https://naturalmerchants.com/organicwines/sugar-free-wines/">Sugar Free
Wines <span style="mso-spacerun: yes;"> </span></a><span style="mso-spacerun: yes;"> </span></li></ul>
<p class="MsoNormal"><b>If you enjoy drinking some wine, should you even be
concerned about the sugar in wine?<span style="mso-spacerun: yes;"> </span>Do
some wines have added sugar?</b></p>
<p class="MsoNormal">Those interested in a more detailed explanation of “sugar”
in wines, can read the full article, <a href="https://thetakeout.com/dont-trust-sugar-free-wine-low-sugar-wine-labels-1849959364">Don’t
Trust ‘Sugar-Free’ Wine </a><span style="mso-spacerun: yes;"> </span>which provides
an excellent explanation of the natural sugar in wines and the added sugar in
some wines.</p>
<p class="MsoNormal"><b>Natural sugar in wines</b>.<span style="mso-spacerun: yes;"> </span>Most people know wine is made from
grapes.<span style="mso-spacerun: yes;"> </span>All grapes contain the natural
sugar, fructose.<span style="mso-spacerun: yes;"> </span>This fructose is absolutely
necessary to make the alcohol content of any wine.<span style="mso-spacerun: yes;"> </span>“Basic fermentation requires yeast and sugar –
the yeast, a living microorganism, essentially eats the sugar [fructose] and
turns it into alcohol and CO2.”<span style="mso-spacerun: yes;"> </span>There is
some residual sugar left over and the amount of this sugar determines if a wine
is dryer or sweeter.<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal"><b>Do wines have “added sugar”?</b><span style="mso-spacerun: yes;"> </span>Many people confuse natural sugar in foods like
the fructose in fruit with the added sugar that manufacturers add to foods and
drinks.<span style="mso-spacerun: yes;"> </span>It is the added sugar in our
diets that we need to focus on as most Americans have way too much added sugar
in their diets.<span style="mso-spacerun: yes;"> </span>(See:<span style="mso-spacerun: yes;"> </span><a href="https://ktknutrition.blogspot.com/2020/09/added-sugars-and-risks-for-your-health.html">Added
Sugars and Risks for Your Health</a> )</p><p class="MsoNormal" style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFKvrRDm4Me8hArvmfd1_cJh_-phtkWCY-377st24Za3ugGosfNwj_lZWwD17t33ejhF0OLh5JszRno4EXyRLcwoWSBIqTGecLZvdYfofz4KMU9roemGKNqMVKRUPQCT6YPdpiL5kdduLGSMdPi6iASaX2JLVdqtFRQWk6Zg5V1Vl2UDZCig9YPS-Ew4c3/s2701/12414-No_BS_Guide_to_Added_Sugar-body1.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1834" data-original-width="2701" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFKvrRDm4Me8hArvmfd1_cJh_-phtkWCY-377st24Za3ugGosfNwj_lZWwD17t33ejhF0OLh5JszRno4EXyRLcwoWSBIqTGecLZvdYfofz4KMU9roemGKNqMVKRUPQCT6YPdpiL5kdduLGSMdPi6iASaX2JLVdqtFRQWk6Zg5V1Vl2UDZCig9YPS-Ew4c3/w400-h271/12414-No_BS_Guide_to_Added_Sugar-body1.jpg" width="400" /></a></div><p></p>
<p class="MsoNormal"><b>Yes, some wines have <a href="https://thetakeout.com/dont-trust-sugar-free-wine-low-sugar-wine-labels-1849959364">added
sugar</a> and some have artificial sweeteners</b>.<span style="mso-spacerun: yes;"> </span>“…winemakers add more sugar during the
fermentation process to give the end product a higher alcohol concentration or
to spur a second fermentation that creates more CO2 as in sparkling wines.”<span style="mso-spacerun: yes;"> </span>However, “any sugar added in the fermentation
process… is mostly used up in the creation of the alcohol”.<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal"><b>If you want to avoid added sugar in wines, what do you
look for?</b></p>
<p class="MsoNormal">Choose dryer wines or “semi-dry” wines.<span style="mso-spacerun: yes;"> </span>As noted in <a href="https://www.makerwine.com/blog/low-sugar-dry-red-wine-guide/">Makerwine.com</a>,
“Little known fact – nearly all dry wines from reputable small producers have
little-to-no residual sugar and correspondingly few carbs.”<span style="mso-spacerun: yes;"> </span>When they make dry wines, they use up the
natural sugar in the grapes.<span style="mso-spacerun: yes;"> </span>“grape
juice becomes wine when all the natural sugars from the fruit [fructose] are “eaten
up” by yeast and converted to alcohol and CO2…”<span style="mso-spacerun: yes;"> </span>“In a dry wine, fermentation has been
allowed to complete fully, and there is no residual sugar left in the wine.”<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal">What the “Clean” wines, “low-carb” wines, “zero sugar” wines
“don’t tell you is that <i>all dry wines</i> from high quality producers fit
that criteria…”<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal">Some dry red wines with little residual sugar (3 g/L)
include “Sangiovese, Cabernet Sauvignon, Pinot Noir, Syrah, and Merlot.”<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal">Dessert wines like a Port would have more residual sugar
like 100 g/L.<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal"><b>To avoid added sugars in wine, do you have to choose wines
labelled “sugar-free”, or “clean” wines?</b></p>
<p class="MsoNormal">No.<span style="mso-spacerun: yes;"> </span>Many wines have
no added sugar even if they aren’t labeled “sugar-free” or “clean” wines.<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal">The <a href="https://www.foodnetwork.com/recipes/packages/ultimate-wine-guide/wine-least-sugar">Food
Network</a> has some advice on wines with less sugar.</p>
<p class="MsoNormal">“In general, a dry wine – one that’s not too sweet – will fall
into the lower-sugar category.<span style="mso-spacerun: yes;"> </span>When
shopping for low-sugar sparkling wine in particular, look for a bottle with the
descriptor “brut”, “dry” or “extra dry”.<span style="mso-spacerun: yes;">
</span>If you see the words, “asti spumante” or’ Mascato d’ asti’, these wines
would be sweeter sparkling wines that can have “from 10 to 25 grams of sugar
per serving”, says dietitian Maryann Walsh.<span style="mso-spacerun: yes;">
</span></p>
<p class="MsoNormal">Walsh’s <a href="https://www.foodnetwork.com/recipes/packages/ultimate-wine-guide/wine-least-sugar">guide</a>
to lower-sugar wine shopping.<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal"><b>Red wines</b> with about 1-3 grams of sugar per 5
ounces.<span style="mso-spacerun: yes;"> </span>(1-3 grams of sugar means 4-12
calories from sugar so very low in sugar.) </p>
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</span></span></span>Cabernet Sauvignon</li><li> Merlot</li><li> Pinot Noir</li><li> Tempranillo</li></ul><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij3hNVP6NLkb9S2UoupLCXcI-o3FrmnIkcA9Z4VmfHrmHa5pvcKoO6R2eR0Cocp3bE1b1r32HdjWGI7j95rGLvLu1Les7dS4UzQip73uE7myJMwCsSzGmzKJfnp9UWSuj5U6cRqDtlBJalW4q1HGPPWZkV-54mBBQT4nVSkWnwSSn6NYrgqj_lNeN7VyNm/s1200/red-wine-benefits-1592243220.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1189" data-original-width="1200" height="317" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij3hNVP6NLkb9S2UoupLCXcI-o3FrmnIkcA9Z4VmfHrmHa5pvcKoO6R2eR0Cocp3bE1b1r32HdjWGI7j95rGLvLu1Les7dS4UzQip73uE7myJMwCsSzGmzKJfnp9UWSuj5U6cRqDtlBJalW4q1HGPPWZkV-54mBBQT4nVSkWnwSSn6NYrgqj_lNeN7VyNm/s320/red-wine-benefits-1592243220.jpg" width="320" /></a></div><br /></div><div><div>
<p class="MsoNormal"><b>White wines: </b>dry white wines have about 1-3 g sugar
per 5-ounce glass.<span style="mso-spacerun: yes;"> </span>(About 4-12 calories
from sugar so again, very low in sugar.)</p>
<ul style="text-align: left;"><li class="MsoListParagraphCxSpFirst" style="mso-list: l2 level1 lfo3; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"> <span style="font: 7pt "Times New Roman";">
</span></span></span>Chardonnay</li><li>Pinot Grigio</li><li>Sauvignon Blanc</li></ul>
<p class="MsoNormal"><b>Wines with higher sugar contents include: </b>dessert
wines, late harvest wines, ice wines.<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal"><b>Conclusion:</b><span style="mso-spacerun: yes;"> </span>To
make wine, sugar is needed.<span style="mso-spacerun: yes;"> </span>The TakeOut <a href="https://thetakeout.com/dont-trust-sugar-free-wine-low-sugar-wine-labels-1849959364">article</a>
recommends: “ignore the buzzwords on the label and focus on flavor.<span style="mso-spacerun: yes;"> </span>Wine is an indulgence, and the perfect bottle
is the one that tastes the best”.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>Those who are concerned about “added sugar”
may want to focus more on the added sugar in sodas, energy drinks, fruit drinks
like Sunny D, or in Grande coffee and other <a href="https://www.healthline.com/nutrition/sweet-starbucks-drinks">drinks</a>.<span style="mso-spacerun: yes;"> </span>For example, white hot chocolate at Starbucks
has 55 grams of sugar, White Chocolate Mocha has 53 grams of sugar and the Chai
Tea Latte has 42 grams of sugar.<span style="mso-spacerun: yes;"> </span></p><p class="MsoNormal" style="text-align: center;"><span style="mso-spacerun: yes;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="mso-spacerun: yes;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqGMiT4sVyy622AIRGKjZRHs2jV9x9CjGMKPc02JwJWvQjtxFU_v0JgYSBGWZghnMlxAiFRRc4liECaJBCI2FfRI0T-fISclzYbMPWfeFvYe1nGiKbcZbmFRgIckeozBmSDVxUQ_gMGcO1ePd5UyMGUsU8pMoixrqQiUqu0IulKh3_qlG9YheCXVdxMZgN/s1030/Bellissima-Zero.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1030" data-original-width="1030" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqGMiT4sVyy622AIRGKjZRHs2jV9x9CjGMKPc02JwJWvQjtxFU_v0JgYSBGWZghnMlxAiFRRc4liECaJBCI2FfRI0T-fISclzYbMPWfeFvYe1nGiKbcZbmFRgIckeozBmSDVxUQ_gMGcO1ePd5UyMGUsU8pMoixrqQiUqu0IulKh3_qlG9YheCXVdxMZgN/w400-h400/Bellissima-Zero.jpeg" width="400" /></a></span></div><p></p>
<p class="MsoNormal"><b>Sources</b>:<span style="mso-spacerun: yes;"> </span><a href="https://www.dryfarmwines.com/?gclid=Cj0KCQjwjt-oBhDKARIsABVRB0xVPFQxFvWWiw3hmYp7QJrv8gPHpOa_MbMnWGvPdDAIC83XAPNEZ94aAmr9EALw_wcB">Dry
Farm Wine – Sugar Free Organic Wine</a> , <a href="https://gratsi.com/?nbt=nb%3Aadwords%3Ag%3A17672434498%3A146851210309%3A656277084685&nb_adtype=&nb_kwd=sugar%20free%20wine&nb_ti=kwd-308687337735&nb_mi=&nb_pc=&nb_pi=&nb_ppi=&nb_placement=&nb_li_ms=&nb_lp_ms=&nb_fii=&nb_ap=&nb_mt=e&gclid=Cj0KCQjwjt-oBhDKARIsABVRB0zN3vZ7f6X4tywSjgRh-lytHSuj2gNjUoAJWEAT2skNXFAzjn6rjuIaAuLtEALw_wcB">Keto
Friendly-Zero Sugar Wine </a><span style="mso-spacerun: yes;"> </span>, <a href="https://naturalmerchants.com/organicwines/sugar-free-wines/">Sugar Free
Wines <span style="mso-spacerun: yes;"> </span></a><span style="mso-spacerun: yes;"> </span>, <a href="https://thetakeout.com/dont-trust-sugar-free-wine-low-sugar-wine-labels-1849959364">Don’t
Trust ‘Sugar-Free’ Wine </a><span style="mso-spacerun: yes;"> </span>, <a href="https://ktknutrition.blogspot.com/2020/09/added-sugars-and-risks-for-your-health.html">Added
Sugars and Risks for Your Health</a> , <b><a href="https://thetakeout.com/dont-trust-sugar-free-wine-low-sugar-wine-labels-1849959364">added
sugar</a> , </b><a href="https://www.makerwine.com/blog/low-sugar-dry-red-wine-guide/">Makerwine.com</a>
, <a href="https://www.foodnetwork.com/recipes/packages/ultimate-wine-guide/wine-least-sugar">Food
Network</a> , <a href="https://www.foodnetwork.com/recipes/packages/ultimate-wine-guide/wine-least-sugar">guide</a>
, <a href="https://thetakeout.com/dont-trust-sugar-free-wine-low-sugar-wine-labels-1849959364">article</a>
, <a href="https://www.healthline.com/nutrition/sweet-starbucks-drinks">drinks</a><span style="mso-spacerun: yes;"> </span><b>Image Sources:</b><span style="mso-spacerun: yes;"> </span><b><a href="https://www.google.com/search?q=wine&sca_esv=569753216&hl=en&tbm=isch&source=hp&biw=904&bih=906&ei=OIMYZdujDYys5NoPnaKnkAk&iflsig=AO6bgOgAAAAAZRiRSFeDy28enJqoyEur8qySSYqpTyM1&oq=wine&gs_lp=EgNpbWciBHdpbmUqAggDMg4QABiABBixAxiDARjJAzIIEAAYigUYkgMyCBAAGIoFGJIDMgsQABiABBixAxiDATIFEAAYgAQyCxAAGIAEGLEDGIMBMgsQABiABBixAxiDATIFEC4YgAQyCxAAGIoFGLEDGIMBMgsQLhiABBjHARivAUieFFAAWOYCcAB4AJABAJgBQKAB6QGqAQE0uAEByAEA-AEBigILZ3dzLXdpei1pbWfCAhEQLhiABBixAxiDARjHARjRA8ICCxAuGIAEGMcBGNEDwgIREC4YigUYsQMYgwEYxwEY0QPCAgsQLhiABBixAxiDAQ&sclient=img#imgrc=UpFNYf1-V2C07M&imgdii=wGfgx2q1Pld1QM">Red
wine</a> , </b><a href="https://www.google.com/search?q=sugar+free+wine&sca_esv=569753216&hl=en&tbm=isch&source=hp&biw=904&bih=906&ei=t4MYZfTEEY3V5NoP3KeoiAQ&iflsig=AO6bgOgAAAAAZRiRx6ly6fWw-fWAccPIQ-OoD8Y0sZdd&ved=0ahUKEwi0_M3-lNOBAxWNKlkFHdwTCkEQ4dUDCAc&uact=5&oq=sugar+free+wine&gs_lp=EgNpbWciD3N1Z2FyIGZyZWUgd2luZTIIEAAYgAQYsQMyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIFEAAYgARIlRJQAFiWEHAAeACQAQCYAUygAaYHqgECMTW4AQPIAQD4AQGKAgtnd3Mtd2l6LWltZ8ICERAuGIAEGLEDGIMBGMcBGNEDwgILEC4YigUYsQMYgwHCAhEQLhiDARjHARixAxjRAxiABMICCxAAGIAEGLEDGIMBwgIFEC4YgATCAggQLhiABBixA8ICCxAAGIoFGLEDGIMBwgILEC4YgAQYsQMYgwHCAgsQLhiABBjHARivAcICCBAAGIAEGMkDwgIIEAAYigUYkgPCAhEQLhiKBRixAxiDARjHARivAcICCBAuGIAEGOUE&sclient=img#imgrc=DZtuo0PsESIw9M&imgdii=3CUtcS7tlFZK7M">Zero
sugar wines</a> , <a href="https://www.google.com/search?q=sugar+free+wine&sca_esv=569753216&hl=en&tbm=isch&source=hp&biw=904&bih=906&ei=t4MYZfTEEY3V5NoP3KeoiAQ&iflsig=AO6bgOgAAAAAZRiRx6ly6fWw-fWAccPIQ-OoD8Y0sZdd&ved=0ahUKEwi0_M3-lNOBAxWNKlkFHdwTCkEQ4dUDCAc&uact=5&oq=sugar+free+wine&gs_lp=EgNpbWciD3N1Z2FyIGZyZWUgd2luZTIIEAAYgAQYsQMyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIFEAAYgAQyBRAAGIAEMgUQABiABDIFEAAYgARIlRJQAFiWEHAAeACQAQCYAUygAaYHqgECMTW4AQPIAQD4AQGKAgtnd3Mtd2l6LWltZ8ICERAuGIAEGLEDGIMBGMcBGNEDwgILEC4YigUYsQMYgwHCAhEQLhiDARjHARixAxjRAxiABMICCxAAGIAEGLEDGIMBwgIFEC4YgATCAggQLhiABBixA8ICCxAAGIoFGLEDGIMBwgILEC4YgAQYsQMYgwHCAgsQLhiABBjHARivAcICCBAAGIAEGMkDwgIIEAAYigUYkgPCAhEQLhiKBRixAxiDARjHARivAcICCBAuGIAEGOUE&sclient=img#imgrc=DZtuo0PsESIw9M&imgdii=3CUtcS7tlFZK7M">Zero
sugar wines</a></p></div></div>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com0tag:blogger.com,1999:blog-1637707427591443056.post-17620102226605300982023-09-24T10:25:00.003-04:002023-09-24T10:47:59.083-04:00NFL nutritionist's recommendations for staying healthy and getting into shape<p></p><div><div><p>Whether you are an NFL fan or not, everyone knows that NFL players are in
shape.<span style="mso-spacerun: yes;"> </span>Many teams now have a
dietitian/nutritionist coaching them on good nutrition.<span style="mso-spacerun: yes;"> </span>In the nutrition class I taught, I showed a
video of an NFL team being consulted on eating to win with
nutritionist/dietitian <a href="https://activeeatingadvice.com/">Leslie Bonci</a>.<span style="mso-spacerun: yes;"> </span>In the video, an NFL player noted how he ate
3 chicken breasts and 8 egg whites for breakfast. Bonci showed the team members
that protein is important but so are other foods like fruits and veggies.<span style="mso-spacerun: yes;"> </span>Recently, MSN has a great article on <a href="https://www.msn.com/en-us/health/nutrition/3-simple-principles-to-follow-to-get-in-shape-and-stay-healthy-for-life-according-to-an-nfl-nutritionist/ar-AA1gZJh9?ocid=msedgntp&cvid=ccff2ff07cad4399815b757396749758&ei=321#image=1">3
simple principles to follow to get in shape and stay healthy for life,
according to an NFL nutritionist</a><span class="MsoHyperlink"> , <span style="mso-spacerun: yes;"> </span>Mike Minnis</span>.<span style="mso-spacerun: yes;"> </span>Sounds easy.<span style="mso-spacerun: yes;">
</span>What are these 3 principles?</p><p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizQFBIrXzPoSLroe_OATweu4nMpBw48-pYPkdXEsYfnTGP932wLVezEl244gO4XY16mJaGTxS8rjHd1LRETBCqyc3mjAYMp7lbFS0fYDSYSs7UswFJHVLU_Z4MUr5rUifZvhuBf7OuqkebXPOlrh-ujeQkSRpN5EA_x83OZyDg1MjIpY8wzPlzU1ZzlU4b/s520/energy-balance-continuum.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="492" data-original-width="520" height="379" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizQFBIrXzPoSLroe_OATweu4nMpBw48-pYPkdXEsYfnTGP932wLVezEl244gO4XY16mJaGTxS8rjHd1LRETBCqyc3mjAYMp7lbFS0fYDSYSs7UswFJHVLU_Z4MUr5rUifZvhuBf7OuqkebXPOlrh-ujeQkSRpN5EA_x83OZyDg1MjIpY8wzPlzU1ZzlU4b/w400-h379/energy-balance-continuum.jpg" width="400" /></a></div><p></p><p style="text-align: center;"></p><p></p>
<p class="MsoNormal"><b><span style="mso-spacerun: yes;"> </span>Principle 1:<span style="mso-spacerun: yes;"> </span>Maintain a healthy weight by understanding
energy balance </b></p>
<p class="MsoNormal" style="margin-left: 0.5in;">Nutritionist Minnis says understanding
<b>energy balance</b> means: the balance of the calories you take in versus the
calories you burn up.<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal" style="margin-left: 0.5in;"><b>Take in more calories than you
burn</b> = not just weight gain but other issues as well.<span style="mso-spacerun: yes;"> </span>“Eating too much can lead to <a href="https://www.insider.com/guides/health/diet-nutrition/visceral-fat">visceral
fat</a> (stomach fat), that internal fat that has been shown to lead to
metabolic dysfunction and a whole cascade of issues…”<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal" style="margin-left: 0.5in;"><b>Take in too few calories</b> and
you can “lose muscle mass, be fatigued, and have increased risk of injury “.<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal" style="margin-left: 0.5in;">Focus on the right priorities.<span style="mso-spacerun: yes;"> </span>Forget the organic foods, taking lots of
supplements, artificial ingredients in foods, focus first on “<b>whether you’re
eating the right amount for your body and activity levels</b>”.<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal" style="margin-left: 0.5in;">He notes, “If someone’s calorie
budget is 2,000 calories a day and they are eating 2,500 calories a day, it does
not matter if they are only eating grilled chicken, broccoli, and brown
rice.<span style="mso-spacerun: yes;"> </span>They will gain body fat.”<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal" style="margin-left: 0.5in;">On the other hand, there are athletes
burning up huge amounts of calories per day and then <a href="https://www.insider.com/lose-fat-build-muscle-simple-steps-body-recomposition-personal-trainer-2022-11">losing
weight</a>, they don’t want to lose because they are burning up more calories
than they are taking in.<span style="mso-spacerun: yes;"> </span></p><p class="MsoNormal" style="margin-left: 0.5in; text-align: center;"><span style="mso-spacerun: yes;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzfcAbibFBYCFTdrTS0Rc3JhcrYU3CTXdoC_vXapMRBmaHX1LN8M7Ol5HCfP_EQnUQNdTXwts2Mk7I7Vn1GiegY469yf9V-dAME93MiDYDqAozeuwWB8eANpWB9r76E7eLCTsqZZBCbCICVfkIAaoGQY-ToXF_RtL_vLh8b37seuSGHhcqHR0SFGXC375E/s940/issa-high-quality-protein%20(1).jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="492" data-original-width="940" height="209" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzfcAbibFBYCFTdrTS0Rc3JhcrYU3CTXdoC_vXapMRBmaHX1LN8M7Ol5HCfP_EQnUQNdTXwts2Mk7I7Vn1GiegY469yf9V-dAME93MiDYDqAozeuwWB8eANpWB9r76E7eLCTsqZZBCbCICVfkIAaoGQY-ToXF_RtL_vLh8b37seuSGHhcqHR0SFGXC375E/w400-h209/issa-high-quality-protein%20(1).jpg" width="400" /></a></div><p></p>
<p class="MsoNormal"><b>Principle 2: “Eat more protein, even if you are not an athlete”</b></p>
<p class="MsoNormal" style="margin-left: 0.5in;">Almost every male student in my
class was focused on eating more protein.<span style="mso-spacerun: yes;">
</span>They did not focus on the quality of protein nor did many understand
that just eating more protein will not build more muscle.<span style="mso-spacerun: yes;"> </span>Athletes do need high quality protein in
their diet but they also need many other nutrients and exercise to build muscle.</p>
<p class="MsoNormal" style="margin-left: 0.5in;">Even those who are not athletes
should focus not only on the amount of protein in their day, but focus on
eating some high-quality protein at each meal.<span style="mso-spacerun: yes;">
</span></p>
<p class="MsoNormal" style="margin-left: 0.5in;">“People have a misconception that
they don’t have to have much protein because they’re not working out (or they’re
not working out as hard), or people get older and they think they don’t need
much protein anymore, which is literally the opposite of what’s true,” Minnis
said.<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal" style="margin-left: 0.5in;">But I do not want to put on muscle.<span style="mso-spacerun: yes;"> </span>Eating enough high-quality protein helps you
maintain the muscle you have and you do not want to lose muscle mass.<span style="mso-spacerun: yes;"> </span>As people age, they begin to lose muscle and
gain more fat.<span style="mso-spacerun: yes;"> </span>To help prevent this, one
wants to have enough high-quality protein in their diet.<span style="mso-spacerun: yes;"> </span>(See:<span style="mso-spacerun: yes;"> </span><a href="https://ktknutrition.blogspot.com/2022/09/do-you-know-how-much-protein-you-need.html">Are
you getting too much or too little protein?</a> ) <span style="mso-spacerun: yes;"> </span></p><p class="MsoNormal" style="margin-left: 0.5in; text-align: center;"><span style="mso-spacerun: yes;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguBTRAxn7ijCInrCVRmhCjlF-nIG1mawUaBYDO9-OEary9jc8Q-lfZj48ws6XXy4oy3B3Ycneopqr3wn4Sc1CnsIkEF3fRNMX-RK72BwvbF07o2vTTMrwPEhQPEGlXOklaTAhiY7pd9fNkSNCprT2CN4U9KD5219UsFhHZ44cPHTqmVKRxZ9bnlOhpNdvh/s480/Nutrition+Facts+Panel+Food+labels+can+help+you+track+down+high-fiber+foods.+Look+for+grams+of+fiber+on+the+Nutrition+Facts+panel..jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="360" data-original-width="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguBTRAxn7ijCInrCVRmhCjlF-nIG1mawUaBYDO9-OEary9jc8Q-lfZj48ws6XXy4oy3B3Ycneopqr3wn4Sc1CnsIkEF3fRNMX-RK72BwvbF07o2vTTMrwPEhQPEGlXOklaTAhiY7pd9fNkSNCprT2CN4U9KD5219UsFhHZ44cPHTqmVKRxZ9bnlOhpNdvh/s16000/Nutrition+Facts+Panel+Food+labels+can+help+you+track+down+high-fiber+foods.+Look+for+grams+of+fiber+on+the+Nutrition+Facts+panel..jpg" /></a></div><p></p>
<p class="MsoNormal"><b>Principle 3:<span style="mso-spacerun: yes;"> </span>Eat
enough fiber</b></p>
<p class="MsoNormal" style="margin-left: 0.5in;">Many students in my classes thought
they were eating a “healthy diet”. <span style="mso-spacerun: yes;"> </span>Almost
no student could say how much fiber they needed each day and most had no idea
what their fiber intake was.<span style="mso-spacerun: yes;"> </span>Then they
analyzed how much fiber they were getting each day.<span style="mso-spacerun: yes;"> </span>Most were surprised at how little fiber they
were taking in versus what they needed.<span style="mso-spacerun: yes;"> </span>Not
surprising as the <a href="https://nutrition.org/most-americans-are-not-getting-enough-fiber-in-our-diets/">American
Society for Nutrition</a> found that a large majority of us, 95%, have diets
low in fiber.<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal" style="margin-left: 0.5in;">Are you a good weight with a good
percentage of muscle mass and low body fat?<span style="mso-spacerun: yes;">
</span>Great, but you still need to be concerned about how much fiber you are eating.<span style="mso-spacerun: yes;"> </span>As Minnis notes, “if you’re not paying
attention to other factors, such as your fiber intake, you may not be
particularly healthy.”<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal" style="margin-left: 0.5in;">Did you know that fiber is the food
for those healthy probiotics in your yogurt?<span style="mso-spacerun: yes;">
</span>Those good bacteria in yogurt and in your gut thrive on fiber in your
diet.<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal" style="margin-left: 0.5in;"><b>The <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983">Mayo
Clinic</a> lists many benefits of a high-fiber diet:</b></p>
<ul style="margin-left: 40px; text-align: left;"><li class="MsoListParagraphCxSpFirst" style="text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="font: 7pt "Times New Roman";"> </span></span></span>Normalizes bowel movements</li><li> Helps maintain bowel health</li><li> Lowers cholesterol levels</li><li> Helps control blood sugar levels</li><li> Aids in achieving a healthy weight</li><li> Helps you live longer </li></ul>
<p class="MsoNormal" style="margin-left: 0.5in;"><b>How much fiber do you need each
day? </b>(See:<span style="mso-spacerun: yes;"> </span><a href="https://ktknutrition.blogspot.com/2021/07/a-power-nutrient-your-diet-may-be.html">A
power nutrient your diet may be lacking</a> ) <span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal" style="margin-left: 0.5in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">The newest Dietary Guidelines (2020-2025) <a href="https://www.fiberfacts.org/consumer-recommended-daily-intake/#:~:text=In%20the%20United%20States%2C%20the%20recommended%20dietary%20fiber,in%20our%20diet%20is%20called%20the%20fiber%20gap.">recommends</a>:</p><ul style="text-align: left;"><li style="margin-left: 80px; text-align: left;">25 g fiber/day for females </li><li style="margin-left: 80px; text-align: left;">38 g fiber/day for males
</li></ul></div></div><p class="MsoNormal" style="margin-left: 0.5in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">Unfortunately, most American diets are well below that amount
ranging from only 16-19 grams of fiber a day.</p>
<p class="MsoNormal" style="margin-left: 0.5in;">Start reading packages and looking
up the fiber content of the foods you eat and aim for “14 grams of fiber for
every 1,000 calories” you eat.<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal" style="margin-left: 0.5in;">Many Americans are low in fiber
because they not only are eating processed foods but many are focused on
ultra-processed foods.<span style="mso-spacerun: yes;"> </span>These foods pack
on the calories, fat, salt, added sugar and promote weight gain.<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal"><b>Conclusion</b>:<span style="mso-spacerun: yes;"> </span>A
few years ago, I was reading an article about the importance of protein at each
meal.<span style="mso-spacerun: yes;"> </span>Lunch and dinner were no problem
but I was not getting much protein at breakfast.<span style="mso-spacerun: yes;"> </span>Then I started making my oatmeal with a cup
of cow’s milk instead of water.<span style="mso-spacerun: yes;"> </span>A great
way to add some high-quality protein to my day.<span style="mso-spacerun: yes;">
</span>My husband also had a low protein breakfast so he added a cup of Greek
yogurt mixed with fruit to his morning.<span style="mso-spacerun: yes;"> </span>As
noted in a previous blog, years ago my husband found out his cholesterol was
too high.<span style="mso-spacerun: yes;"> </span>Rather than start on drugs he
told the doctor he would try diet and exercise first.<span style="mso-spacerun: yes;"> </span>We both began to add more fiber to our day.<span style="mso-spacerun: yes;"> </span>It is not easy taking in 25 grams of fiber
for a lady or 38 grams of fiber for a guy.<span style="mso-spacerun: yes;">
</span>We worked on it slowly as adding too much fiber all at once can lead to “bubble
gut” as my daughter calls it.<span style="mso-spacerun: yes;"> </span>My husband
did get his fiber intake up, added in more exercise and got his cholesterol
level within normal limits.<span style="mso-spacerun: yes;"> </span>Read some
labels this week and see how much fiber is in the bread you eat, the cereal,
the pasta.<span style="mso-spacerun: yes;"> </span>We started cooking spaghetti
noodles with some regular noodles and some whole grain spaghetti noodles to add
more fiber into the meal.<span style="mso-spacerun: yes;"> </span>What are some ways
you can add more fiber to your day?</p>
<p class="MsoNormal"><b>Sources</b>:<span style="mso-spacerun: yes;"> </span><a href="https://activeeatingadvice.com/">Leslie Bonci</a><span class="MsoHyperlink"> , </span><a href="https://www.msn.com/en-us/health/nutrition/3-simple-principles-to-follow-to-get-in-shape-and-stay-healthy-for-life-according-to-an-nfl-nutritionist/ar-AA1gZJh9?ocid=msedgntp&cvid=ccff2ff07cad4399815b757396749758&ei=321#image=1">3
simple principles to follow to get in shape and stay healthy for life,
according to an NFL nutritionist</a><span class="MsoHyperlink"> , </span><a href="https://www.insider.com/guides/health/diet-nutrition/visceral-fat">visceral
fat</a> , <a href="https://www.insider.com/lose-fat-build-muscle-simple-steps-body-recomposition-personal-trainer-2022-11">losing
weight</a> , <a href="https://ktknutrition.blogspot.com/2022/09/do-you-know-how-much-protein-you-need.html">Are
you getting too much or too little protein?</a> , <a href="https://nutrition.org/most-americans-are-not-getting-enough-fiber-in-our-diets/">American
Society for Nutrition</a> , <b><a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983">Mayo
Clinic</a> , </b><a href="https://ktknutrition.blogspot.com/2021/07/a-power-nutrient-your-diet-may-be.html">A
power nutrient your diet may be lacking</a> , <a href="https://www.fiberfacts.org/consumer-recommended-daily-intake/#:~:text=In%20the%20United%20States%2C%20the%20recommended%20dietary%20fiber,in%20our%20diet%20is%20called%20the%20fiber%20gap.">recommends</a>
<span style="mso-spacerun: yes;"> </span><b>Images</b>:<span style="mso-spacerun: yes;"> </span><a href="https://www.google.com/search?q=protein+high+quality&sca_esv=568002961&hl=en&tbm=isch&source=hp&biw=904&bih=906&ei=4jwQZbuACICo5NoPyqab-Ao&iflsig=AO6bgOgAAAAAZRBK8hL-aiZ323esGDJsQNwg9_Sj43zZ&ved=0ahUKEwi7-YWosMOBAxUAFFkFHUrTBq8Q4dUDCAc&uact=5&oq=protein+high+quality&gs_lp=EgNpbWciFHByb3RlaW4gaGlnaCBxdWFsaXR5MgUQABiABDIGEAAYFhgeMggQABgWGB4YDzIGEAAYFhgeMgYQABgWGB4yBhAAGBYYHjIGEAAYFhgeMgYQABgWGB4yBhAAGBYYHjIGEAAYFhgeSOEhUABYgh5wAHgAkAEAmAFVoAGVCaoBAjIwuAEDyAEA-AEBigILZ3dzLXdpei1pbWfCAgsQLhiKBRixAxiDAcICCxAAGIAEGLEDGIMBwgIREC4YgAQYsQMYgwEYxwEY0QPCAgsQLhiABBixAxiDAcICDhAuGMcBGLEDGNEDGIAEwgIOEC4YgAQYsQMYxwEY0QPCAggQABiABBixA8ICCxAAGIoFGLEDGIMBwgIIEC4YgAQYsQM&sclient=img#imgrc=diiksabX83OGPM">high
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{mso-style-name:"Table Normal";
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<![endif]--><span style="font-family: "Calibri",sans-serif; font-size: 11.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 10.0pt; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;"><a href="https://www.google.com/search?q=energy+balance&tbm=isch&hl=en&chips=q:energy+balance,g_1:body:TWPGU21Ms2Y%3D,online_chips:nutrition:Epbxzc3nUGg%3D&sa=X&ved=2ahUKEwj0ntDkvcOBAxWpF1kFHd-FCRQQ4lYoAHoECAEQNw&biw=1903&bih=955#imgrc=wmNo8B5XZQ_QyM">Energy
balance </a></span></p>Kathryn Kotula, Nutritionisthttp://www.blogger.com/profile/08206121360655459722noreply@blogger.com0