KTK-Nutrition

Everyone is complaining about high grocery prices.   And groceries have gotten more expensive.   What are some superfoods that you might want to add to your grocery list?        1.   Choose Extra Virgin Olive Oil over Coconut oil For years my students would say coconut oil was the healthier oil.   I always taught them that was not the case.   Still many people swear by coconut oil, even putting it in their morning coffee.   And many cook with coconut oil thinking this is a healthy thing to do.   What is so bad about coconut oil?   The high saturated fat content, “a whopping 12 grams of saturated fat per tablespoon.”   What’s the problem with saturated fat?   According to Medline Plus , ‘too much saturated fat can cause cholesterol build up in your arteries (blood vessels).   Saturated fats raise your LDL (bad) cholesterol.   High LDL cholesterol increases your risk of heart disease and stroke.”   ...

Many of my students and blog followers ask, “What foods can I eat for healthier skin”?   There are many topical beauty products one can buy for healthier skin but eating healthy foods should be a first step.   Eat This, Not That ! has a great article, 25 Healthy Foods That Give You Glowing Skin .   Besides eating healthy, keeping the sun off your face by wearing a hat and using sunscreen are also wise ideas.   The article makes the point that having healthy, “hydrated skin starts from within” by eating healthy foods.   Healthy foods can help build up collagen in your skin, and help strengthen your skin. Collagen is important as one New York dermatologist says, “It’s the glue that holds the body together.   “Collagen makes up about 75% of the dry weight of your skin, providing volume that keeps skin looking plump and keeps lines at bay.”   What are some foods that promote healthy skin and what is in these foods that works that magic? Tomatoes – ...

Are there foods that can fight inflammation?   In the nutrition classes I teach, students often ask what foods are anti-inflammatory.   Livestrong has a great article on Inflammation-Fighting Foods to Eat Every Day .   Another great resource is WebMD at: 11 Food Do's and Don'ts to Tame Inflammation Why fight inflammation?   Inflammation isn’t all bad as it is a way for our bodies to respond to an injury or infection.   But chronic inflammation can lead to more serious problems.   Inflamed arteries can make way for heart attacks or strokes.   Others try anti-inflammatory diets for help with arthritis pain.   What foods cause inflammation? Just as there are anti-inflammatory foods, there are foods that contribute to inflammation.   According to Livestrong, these foods include: o    Fried foods, especially foods fried in lard or hydrogenated oils. o    Foods high in added sugar such as candy, sugared soda.   L...

Are there foods that can help control inflammation?   In our bodies we can have low-grade inflammation that can simmer along for years before raising its ugly head as cancer, diabetes, rheumatoid arthritis or even heart disease.   There are foods that can help fight this low grade inflammation as described in Tame the Flame of Inflammation .          1.   Broccoli – not just broccoli but other vegetables in the cruciferous family – kale, Brussel sprouts, help lower inflammation.   The antioxidants in these foods seem to provide the benefits.   If you don’t like broccoli plain, add a cheese sauce, or put some in soups, on salads, in stir-fry dishes.         2.   Wheat berries and whole wheat – many people are shunning wheat and thus the benefits whole wheat can provide.   Wheat berries and whole wheat provide a polyphenol antioxidant that can lower inflammation.   Add some ...

Wouldn’t it be nice if there was “brain food”?    Just eat a few foods and be smarter, more alert, improve your memory?   Well, apparently there are foods you can eat to improve your memory and learning.   A recent article in Environmental Nutrition, 5 Steps for Feeding Your Brain , lists a number of foods and steps to feed your brain.           1.    Foods rich in Phytonutrients – these aren’t vitamins or minerals but plant nutrients that have health benefits to plants and to us.   There are many phytonutrients, the one called flavonoids, are good for brain health.   These promote memory and learning.   Whole plant foods are better than processed so choose:         a.        Citrus fruits – whole orange vs. orange juice, grapefruit, slices of lemon in ice water              ...