KTK-Nutrition

Many of us can’t go to the gym or participate in our usual fitness classes right now, but we can still go for a walk.   And walking is good for your health.   A new study by the National Cancer Institute, CDC and the National Institute on Aging finds the more you walk, the longer your lifespan.   The article in JAMA notes:   “Greater number of steps per day were associated with lower risk of all-cause mortality”.  What was the study? Researchers looked at 4840 adults at least 40 years of age who wore a step counter for up to five days over the study period of 2003-2006.   Not just any step counter but an accelerometer that not only measured steps taken but also the intensity of the walking.    How many steps did study participants take? The average number of steps taken a day by this group was 9124.   Those taking 8000 steps a day had significantly lower mortality than those taking 4000 steps a day. Going up to 12,000 steps...

Everyone knows that walking is good for you.   New studies have show how good walking is for your overall health.   If a short walk is good, is a longer walk better?   How much walking does one have to do to improve health? How much walking is needed to improve health? Sedentary is bad, walking is good , is a new way to look at activity.   A sedentary person who only walks about 1,000 steps a day who ups it to 3,000 steps a day can improve their health.   A study published in PLOS One , and highlighted in More Steps a day keep the doctor away , found that the more steps you do the greater the health benefits.   But even increasing walking from 1000 t0 3000 steps a day resulted in a 12% lowered mortality risk.     Those who met the goal of walking 10,000 steps a day lowered their mortality risk a whopping 46%.   They determined this by tracking 3,000 Australians, average age of 58, for over 15 years.   The study participants wore...

So many people “avoid carbs” and avoid grains.   The latest diet craze is to go low carb.  Is that the healthiest choice for a longer life?  Are some carbs healthy?   Absolutely.    If you are watching carbs, you should watch to see you add whole grain carbs to your diet.   Whole grains aren’t carbs to avoid but to add to your diet.   A recent Harvard study on Whole Grains found that people who ate whole grains lowered their risk of heart disease.   How much whole grains did they eat to lower their risk of heart disease?   The more they ate they lower the risk 5% lower risk of heart disease for those eating 1 ounce a day (1 slice of whole wheat bread) 8% lower risk for those who replaced one serving of refined grains with one serving of whole grains every day   20% lower if a serving of red meat was replaced by whole grains Whole grains contain all parts of the grain including the bran.   The bran is rich in B vit...