KTK-Nutrition

Who hasn’t heard the old wives’ tale, “An apple a day keeps the doctor away”?    Although not true, eating apples has some health benefits.   Fall is apple season and how fun it is to visit an orchard to pick or to browse and choose some freshly picked apples.   Growing up we did not hear much about the health benefits of apples.   But more research has found apples not only provide some good nutrition but also fiber and those healthy antioxidants.    What are some health benefits of apples?   Cleveland Clinic has a great article on 7 Reasons Why Apples are Good for You .   Blood sugar control – yes, apples do contain the natural sugar, fructose.   But unlike sugary foods like donuts, eating an apple won’t spike your blood sugar.   Why?   Because the fiber in the apple slows down the absorption of fructose, and apples are lower in sugar than processed foods like donuts.   In fact, a study of over 38,000 women found, ...

Have you heard of the old wives’ tale, “an apple a day will keep the doctor away”?   Fall is apple season and a great time to visit an apple orchard for some fresh apples.   Growing up I often heard that apples did not provide much nutrition. But now researchers know that apples provide some good nutrition including adding some antioxidants and fiber to one’s diet.   Does an apple a day keep the doctor away? Apples do have many nutritional benefits.   Apples are low in calories, have no fat, and do provide fiber which many American diets are low in.   Unlike many American snack foods, apples have no sodium but do provide potassium which helps prevent high blood pressure.   The American Heart Association notes, “Foods that are rich in potassium are important in managing high blood pressure (HBP or hypertension) because potassium lessens the effects of sodium.”   Apples are a great grab and go snack and may help satisfy one’s sweet tooth.   “ R...

As the weather turns hot, it is so important to stay hydrated.   This week my husband and I went on a long bicycle ride.   It was going to be 95 degrees that day, so we rode in the morning, found a shadier bike path to ride on and definitely brought some water with us.   Water and other liquids are great for hydration, but there are also foods that are hydrating.   My daughter said she loves watermelon in the summer.   Watermelon is a great food for hydration.   What foods can you add to your diet to help you stay hydrated?   Students in my class are often surprised to learn there are foods loaded with water that help with hydration. Our bodies need water and water is actually a required nutrient.   We lose some water every day from sweat, urine and even breathing.   In the summer, we sweat more and we lose more water.   It is important to restore “your body’s water supply regularly”.   Most of our daily water does come from th...

Ask people if they eat a healthy diet and many will say, “yes”.   But when you start getting specific, you find their diet may lack many nutrients.   The students in my class are often surprised to learn their diets are low in calcium and low in vitamin D.   But there is another nutrient often lacking in their diets and probably is lacking in your diet.   A dietitian noted there is a “‘power nutrient’ she eats for a longer, healthier life.” A “power nutrient” that about 95% of all Americans are lacking in their diet.   Many people hear the word ‘nutrient” and they think vitamins, minerals, or proteins, fat and carbs.   But they rarely think, “fiber”.   Fiber – the “power nutrient” you may be lacking in your diet. The American Society for Nutrition found that a large majority, 95% of us, have diets low in fiber.   More specifically, they reported “only 5% of men and 9% of women are getting the recommended daily amount of dietary fiber”. ...

Are you a Costco shopper?   So many choices and so much good food.   What foods does a nutritionist put in her cart at Costco?   Candace Nelson wrote an interesting article for Insider about the things she buys at Costco.   What are some healthy food choices a nutritionist puts in her cart? Eggs – not just any eggs but Free-Range eggs with Omega-3’s. Why Omega-3?   Because it is a fat we actually need and one good for our heart.   Eggs are actually low in calories and are an excellent source of protein.   Fish is a great source of omega-3 fats, but some people aren’t fish lovers.   So, eggs with omega-3 are another way to add this healthy fat to your diet. Mandarin Oranges – Who doesn’t like a fresh, juice orange?   What a great way to add some vitamin C to your day.   And kids often like mandarins because they are small, easy to peel and taste great.   Candace Nelson notes they also “last for several weeks in the fridge”. ...

Fall is the season for apples.   And apples are nutritious and an easy way to add some fruit to your day.   Health professionals, even some nutritionists, used to put down apples as they thought apples provided little nutritional value. But with more research, they now know that apples contribute a lot of nutrition. Nutritional value of apples Calories – apples are low in calories and have no fat and no added sugar.   Some people say apples have “too much sugar’.   Not true.   Health professionals want us to cut down on added sugars, not the sugars naturally present in fruit like apples.                 1 apple provides about 95 calories Fiber – so many Americans have diets low in fiber.   Eating more fruits and veggies, especially raw fruit like apples, can add some fiber to your day.   The white part of the apple provides soluble fiber.   Soluble fiber helps lo...