KTK-Nutrition

Smoothies have become so popular.   Especially among young people who want to grab and go.   My daughters like to make smoothies for a quick breakfast that they can take with them on their commute.   If you are buying a smoothie from a Fast-Food establishment, which ones are a healthier choice?   What ingredients make a smoothie a healthier option? Consumer reports notes that smoothies can be very healthy and nutritious as a snack or a meal.   Especially if you make them at home and know the ingredients going into the smoothie.   Some Fast-food smoothies can be healthy but others not so much.   Consumer Reports , Delish and others offer some good advice and guidelines to follow when ordering a better-for-you smoothie. What is the ideal smoothie?   The ideal smoothie is made with whole fruits and vegetables, unsweetened dairy or plant milk or yogurt, and maybe some healthy add-ins like nut butters or seeds , according to registered dietit...

Many people start their day full of energy.   But often by midafternoon, you experience the afternoon slump.   What foods can help you boost your energy and rev you up to finish off the day?   My younger sister sent me an article on energy boosting foods and almost the same day, my older sister sent me an article on foods to boost moods and brain energy .   So, what are some foods that can boost your overall energy and boost your mood? Avocados – yes, avocados do have fat, but it is a healthy fat.   Enjoy some avocado toast, or guacamole and whole grain corn chips.   The fat and fiber in avocados will help fill you up and will prevent a sudden spike in blood sugar.   The rise and fall of blood sugar levels is a reason many people feel even more tired after eating candy bars or other high sugar foods. Bananas – these are my go-to fruit for energy.   I eat a banana every day when I get up and before some morning exercise like a walk, yoga or som...

Who doesn’t want to stay hydrated and satisfy our thirst?   There are so many healthy ways to do so.   There are also many not-so-healthy drink choices.   Eat This, Not That! Has a great article on the “50 Unhealthiest Drinks on the Planet”.   Catchy title.   We won’t review all 50 of those unhealthy drinks, but we will review a few and tell you why they are so bad for your health.   But first, let’s review what are healthy drink choices. What are some drinks one should choose to satisfy thirst and to stay hydrated?   As noted in a previous blog, Is water the best for hydration? , some of the best choices for hydration are plain water, cow’s milk and 100% orange juice. After exercising, one can skip the sports drink and have a glass of water and eat a banana.       What should you try to avoid when choosing a healthy drink?   Basically, avoid drinks with a lot of added sugar.   The 2015-2020 Dietary Guidelines p...

Summertime is a great time for fresh berries.   Go to your local Farmer’s Market and buy some blueberries, strawberries or raspberries.   Growing up my grandfathers grew raspberries so we often had fresh berries to eat.   Later, my father-in-law started a berry farm and grew strawberries and raspberries.   Berries are especially good fresh from the farm.   Not only are berries a tasty summer treat, they are also good for your health.   Berries offer a lot of health benefits, including being good for your brain.    Which berries promote brain health?                 Strawberries, mulberries, blackberries, blueberries, raspberries, cranberries, black currants (also grapes) How do berries promote healthy brains?               Color – the color of fruit is important as each color contains healthy antioxidants.   The r...