KTK-Nutrition

My daughter is on a trip and stopped at a restaurant she ate at when in college.    She said she had the best salad topped with some cooked salmon.    Good choice as salmon is basically a nutritional powerhouse.    Why is  salmon  so good for your heart, your brain and your muscles? 🧠  Brain & Mood Boost Rich in Omega-3s (EPA & DHA):  These essential  fats  improve cognitive function and memory, reduce inflammation, and may help prevent depression and anxiety.  Can help protect against age-related macular degeneration and reduce the risk of  dry eyes . High in Vitamin B12 & B6:  Vital for  brain health , nerve function, and mood regulation. ❤️  Heart Health Hero Lowers Triglycerides & Blood Pressure:   Omega-3s  help reduce “bad” cholesterol, lower triglycerides, decrease blood pressure and improve overall cardiovascular function. Anti-inflammatory Effects:  Omega 3’...

One of the nutrition topics trending today is “what are high-protein snacks”?    I see cereals advertising “protein”.    But cereals aren’t really a good source of protein.    But many foods are.    Whether young or old, we need protein in our diets.    Young people need protein for growth and muscle development.    Older people need protein to help maintain their muscle mass and prevent sarcopenia – the loss of muscle mass as one ages.   What about cereal and protein? As noted, some cereals advertise “protein” on their label such as Cinnamon Cheerios Protein.    But ask AI if Cheerios are a good source of protein and the answer is: “Cheerios are not a good source of protein on their own”.    Why?    Because cereal provides only a small amount of protein, about 3-5 grams, and the protein isn’t the highest quality.    Cereals like Cheerios are great for adding whole grains to your day...

Who doesn't enjoy some fresh watermelon?  So juice and naturally sweet.  At a buffet over the weekend, I saw person after person loading their plates with freshly sliced watermelon.  Many people enjoy watermelon and don't realize how healthy it is.   Cleveland Clinic   says, “watermelon should be part of your diet”.  Why?  Watermelon is “packed with vitamins and minerals and can be enjoyed all year ‘round”.   We hear a lot about superfoods like blueberries, but we don’t hear much about other fruits like watermelon.  Watermelon packs a big nutritious punch. One reason why watermelon is so good for your health is that it is loaded with many vitamins and minerals as well as fiber.  Vitamins : watermelon is a good source of vitamins A, C and many B vitamins.  One cup of watermelon balls provides 12.5 mg of vitamin C, almost 25% of daily needs.  One cup also provides 876 IU of vitamin A, almost 20% of daily needs.  Mineral...

This week RFK, Jr. released his first  MAHA report  , Make Our Children Healthy Again, on the rise of chronic diseases among American children.    These include health issues of obesity, diabetes, cancer, autism, allergies, and mental health. The report identifies several causes contributing to the rise of these  chronic diseases .    “Today’s children are the sickest generation in American history in terms of chronic disease…”   What are some key findings about the rise of chronic disease in American children? Nearly half  of America’s children have a chronic illness. Cancer:  Childhood cancer is up more than 40% since 1975. ( Does eating ultra-processed foods increase cancer risk?  ) Obesity:  More than 1 in 5 children over 6 years old in the US are obese.  A 270% increase since the 1970’s.  Diabetes:  Type 2 diabetes  used to be called adult-onset diabetes.  No longer.  Today, ove...

Who doesn’t love sugary snacks or dessert?    But then one bite leads to craving even more sugary snacks and desserts.    A candy bar can help you curb your hunger and give you an energy boost but only for the short-term. Then as your blood sugar drops you can feel hungry again.    My husband has been working on cutting back on sweets.    Not an easy task.   Sugar, sugar everywhere.  Why it can be hard to cut back on sugar. Everyone knows there is sugar in candy and most desserts.  But added sugar has crept into many foods including bread, cereal, fruit drinks, sauces like spaghetti sauce, and yogurt.  Americans eat a lot of  sugar  averaging 17 teaspoons of sugar a day when the recommended amount is about “6 teaspoons per day for women and 9 for men”.  (See:  Is hidden sugar sneaking into your diet? )   What are some ways you can  curb your cravings  for sugar? Eat me...

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: ...