KTK-Nutrition

Who doesn’t love sweets?  🍪🍫  From candy and cookies to cake, donuts, and chocolate — sugary treats are everywhere. But America’s sweet tooth may be doing more harm than good. According to the  American Heart Association  in  How Much Sugar is Too Much? ,  adults in the U.S. consume about  17 teaspoons of added sugar per day  — more than  2–3 times  the recommended intake  😲 . 📊  Major Sources of Added Sugar in the American Diet Understanding where  added sugar  hides in your diet is the first step toward cutting back. Here's a breakdown: 🥤  Sugar-Sweetened Beverages (24%) Soft Drinks: 16% Fruit Drinks: 5% Sports/Energy Drinks: 2% 🍰  Desserts and Sweet Snacks (19%) Cookies and Brownies: 6% Ice Cream and Frozen Dairy Desserts: 5% Cakes and Pies: 4% Doughnuts, Sweet Rolls, and Pastries: 3% Other: 1% 🍬  Other Sources Coffee/Tea Additions: 11% Candy: 9% Sandwiches: 7% Breakfast Cereals and Bars: 7% M...

Who doesn’t love cinnamon?    I love sprinkling some on my morning oatmeal.    My kids loved sprinkling cinnamon and sugar on buttered toast.    Did you know cinnamon has some amazing health benefits? Where does cinnamon come from? Did you know we get cinnamon from the bark of the Cinnamomum tree?  Cinnamon  producing regions include Sri Lanka which produces Ceylon cinnamon, Indonesia, Vietnam and India.  Another type of cinnamon is  Cassia cinnamon  that has a stronger, spicier flavor and is the variety you find on grocery store shelves.     🌿  What are Some Health Benefits of Cinnamon That are Backed by Research? 🧬  1. Rich in Antioxidants ·          Cinnamon is loaded with  antioxidants  that help fight oxidative stress and protect cells from damage. 💪  2. Anti-Inflammatory Properties ·          Studies show cinna...

Almost everyone thinks sodas are not good for your health.    Sweetened sodas are loaded with added sugar and low-calorie sodas use artificial sweeteners which many people try to avoid.    But there are new sodas on the market being advertised as good for your gut.    What are these sodas and why are people drinking them for a healthier gut? What are the new sodas promoting gut health? Two types of sodas are being marketed.   Prebiotic Sodas:    Prebiotics  are mainly fiber that feed our healthy gut bacteria.    Two brands of prebiotic sodas are Poppi and  Olipop .    On the Olipop can it states, “Supports Digestive Health”.    The prebiotic fibers in  Olipop  include cassava root, chicory root, Jerusalem artichoke, guar fiber, and Nopal cactus.    Olipop also contains Calendula Flower for its lutein, beta-carotene and flavonoids.       Probiotic Sodas:  ...

My husband showed me an article on coffee and how drinking coffee can adversely affect the medications you may be taking.    Many Americans are on medications and probably give little thought as to how their morning cup of coffee might affect their medications.    And there are ways to still enjoy your coffee and avoid those coffee-drug interactions?   In what ways might coffee interfere with prescription medications? Absorption:  Coffee can interfere with the  absorption  of a medication. Metabolism Changes:  Coffee needs some  liver enzymes  for metabolism and these liver enzymes may also be needed to metabolize a medication.  This can lead to the levels of medication potentially increasing or decreasing in the bloodstream.  Blood Sugar:   Coffee, especially if mixed with sugar and/or milk, can affect  blood sugar levels  which can make it harder to manage diabetes.  Drug interactions: ...

A friend was saying how tired she had been lately.    So tired she fell asleep at church and then fell asleep working at her desk in the middle of the afternoon.    This was very unusual, so she went to her doctor and was diagnosed with iron deficiency anemia.    What is iron deficiency anemia?    Why does it make you tired?    What is the treatment if you have this condition?   What is iron deficiency anemia?  Anemia  means your body is lacking in red blood cells.  Red blood cells carry oxygen from your lungs to the cells in your body.  When your cells don’t receive enough oxygen, you can feel weak or fatigued.  There are different types of anemia, one is iron deficiency anemia.  You lack enough iron to make hemoglobin – the protein in your red blood cells that carries oxygen throughout your body.     What are the symptoms of iron deficiency anemia? As my friend ...

Want an easy habit to adopt for better health?    Just add a handful of nuts a day.    So easy to do and so many great health benefits.    Nuts are packed with good nutrition including protein, fiber, healthy fats, and many vitamins and minerals.    Health benefits of adding a handful of nuts a day include reducing your risk of heart disease, reducing your risk of type 2 diabetes and helping with weight management. What nutrients are in nuts? Protein:  Nuts are a good source of protein.  Not as good as animal foods like dairy, eggs, or meat but a good plant-based source of  protein  providing about 3-7 grams of protein per ounce.  Which nut provides the most protein?  Peanuts with about 7 grams of protein per ounce.  Next are almonds and pistachios providing about 6 grams of protein per ounce.  (See:  How can you add some high-quality protein foods to your day? ) Healthy fats: ...