KTK-Nutrition

 Have you ever heard someone say that when they are stressed, they like to eat?   When you are stressed are their foods that might help calm you? Help fight that stress?   If you research foods and stress, you will come across any number of headlines:   9 Foods and Beverages That May Promote Calm , What are some foods that east anxiety? , 13 foods that fight stress .   So, what foods might you keep on hand or seek out when you want some calm in your life?   Fruit – satisfy your sweet tooth with some fruit, especially berries .   All those healthy antioxidants in berries can “help protect your cells from stress and may help ease feelings of depression.”     Oranges are another fruit good for fighting stress.   It is the vitamin C that helps fight anxiety.   Studies have shown that diets rich in C “may help calm you and put you in a better frame of mind“.      (See:   Are you getting your daily vitamin C? )...

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...

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”. ...

Who hasn’t felt the midday blues or the midday slump?   You are fine all morning, you get through lunch but then start to drag around 3-4 pm, yet you have an hour or more of work or just the rest of the day to get some things done.   Are there foods that might perk you up?   If so, what are they?   Any other ideas to overcome that midday slump? What foods and/or beverages can boost your energy? Some dietitians have a few ideas :      1. Focus on foods that have some fiber .   Why?   Fiber delays your stomach from emptying so you also fill full longer. a.      Bananas – I love bananas and usually start my day by eating a banana.   Bananas provide a quick energy boost as they have the natural sugar, fructose.   b.      Oranges – my husband likes to grab an orange as an afternoon snack.   Oranges are a good source of fiber, about 4 grams of fiber per orange.   And, you get y...

Feeling a little overwhelmed after all the holiday hustle and bustle?   Well, there are some foods that can help you de-stress.   WebMD has a great article on Foods That Help Tame Stress .   Are there really foods you can eat to help calm those stressed out nerves?   Yes, there are and here are some suggestions.      Comfort foods – no, not the whole gallon of ice cream.   But try a bowl of oatmeal topped with some fresh fruit.   For an extra treat, sprinkle on some brown sugar, cinnamon and chopped walnuts.   How can a bowl of oatmeal help you de-stress?   Believe it or not, oatmeal can raise your serotonin levels – the chemical that helps calm your brain cells.   Oatmeal is also super healthy, full of vitamins and minerals and a good source of heart-healthy fiber. Enjoy some carbs for comfort – no, not the high sugar carbs that we all have been enjoying, but whole grain, complex carbs.   Choose some whole grain b...

Going to the beach this summer?   Or to a summer cabin or lodge?   What foods and snacks can withstand the sun, sand and taste good from the cooler?   Remember to keep cold foods cold .   Foods that need refrigeration shouldn’t be left out for more than an hour in the heat of summer.   Use ice packs in the cooler or freeze some water bottles and use these to keep the food cold.   Once at your destination, cover the cooler with a blanket or towel or keep in the shade under that beach umbrella.     Hard boiled eggs – peel them before you go.   A great high-quality protein snack and low in calories.   If you get some sand on them, just rinse with water and eat. Wraps – may work better than sandwiches made out of bread.   You can protect the wrap with aluminum foil and peel it back as you eat the wrap. Buy a rotisserie chicken – use as a main course then as sandwiches. Bars – easy to pack and store.   Add some healthy ingr...

Who doesn’t want to slow down the aging process? Are there foods you can eat to slow down Father Time?  WebMD has an article called, 7 anti-Aging Foods for Your Skin .   In this article, dietitian Kerri-Ann Jennings is quoted, “Everyone wants smooth, radiant skin.   What you eat can bring you closer to that goal.”    The Dietary Basics for Slowing the Aging Process: 1.       Eat foods full of nutrients, called nutrient dense foods, which pack in the vitamins and minerals your skin needs.   These include fruits, vegetables, whole grains, nuts and fish. 2.       Change it up.   Go for variety – lots of color, lots of different fruits and vegetables.   Each color delivers different antioxidants so mixing up colors means you are getting a lot of antioxidants which means a healthier you. Mix colors and eat a variety of fruit 3.       Go beyond food – get enough...