KTK-Nutrition

Many people love spicy foods.   Did you know that adding some spices to your foods is actually good for your health?   Not only do spices have almost no calories, they add lots of health benefits.   A class activity I did with students was to modify a lasagna recipe to make it healthier.   One group of students took out all the spices thinking this somehow made the lasagna healthier.   A good learning opportunity as we then discussed how you want to ADD SPICES to your day for good health.    Why are spices healthy? Think antioxidants , those healthy chemicals in plant foods.   There are over 100 different spices and these not only are a source of antioxidants but a concentrated source of antioxidants.   Different spices provide a varying array of antioxidants.   Health benefits of spices can include being anti-inflammatory, anti-cancer, helping to lower glucose and cholesterol levels, and even boost your mood and brain function. Jo...

So many Americans have diabetes.   The National Diabetes Statistics Report, 2020 , which is published by the Centers for Disease Control, provides information on the prevalence and incidence of diabetes and prediabetes, and the risk factors for this disease and complications and costs.   Here are some facts from this report. Diabetes Facts: 34.2 million Americans have diabetes. This equates to 10.5% of the U.S. population Diagnosed – 26.9 million Americans have been diagnosed with diabetes Undiagnosed – 7.3 million have diabetes but are not yet diagnosed.   Prediabetes Facts: 88 million Americans aged 18 and older have prediabetes.   This is 34.5% of the U.S. population. Of those who are 65 and older:   24.2 million have prediabetes.      What is the best diet for those with diabetes? As noted in the past few weeks’ blog posts, the U.S. News & World Report ranks diets best for overall health, best weight-loss diets but also the Best D...

Many people opt for a quick meal and choose a ready to eat frozen meal.   The good news is many of these frozen meals are a healthier choice than they used to be.   Consumer Reports has a great review of frozen meals .   They reviewed 30 different frozen meals and rated them for price, packaging, nutrition, and flavor.   In their article, they noted the sales of frozen meals have soared, up a whopping 48% compared to last year.   Choices – so many healthier options are now available.   Frozen meals used to be focused on meat and potatoes or low-calorie dinners for the dieting crowd.   Now there are many options to choose from. Processed Foods – frozen meals are processed but the good news is, manufacturers are now offering options less processed ingredients which usually means a healthier choice.   And, manufacturers haven’t given up on taste in their less-processed frozen meal offerings. What are some healthy ingredients to look for? Whol...

Trying to drop a few pounds for summer?   Everyone knows that better nutrition and exercise are good ways to burn off calories and drop some pounds.   But are there some easy tips that can enhance weight loss?   Sometimes it is stress that is adding pounds, especially to our stomach area.   How?   According to Dr. David Greuner from New York City Surgical Associates, when we are stressed our bodies produce more cortisol.   This causes our blood sugar to rise and our bodies to store more fat.   Not a good picture. So reducing stress may help reduce those inches around your midsection.   What are some tips to try to lose a few pounds or to keep that weight off?   1. Kitchens – keeping healthy snacks handy is one way to be sure you are eating healthier.   Researchers have studied snacking behaviors in cluttered kitchens and in a more organized, standard kitchen.   They found people ate more cookies in a cluttered kitchen.   ...

What new food trends might we see in 2017?   Many food websites are making predictions for trends you will see in 2017.   Here are some of them. Eat This, Not That is predicting these 2017 Food Trends : Sour Dough bread – if you like it, great as you will be seeing more sour dough bread in 2017.   Eat This, Not That believes it is because sour dough bread is fine to eat for those who are sensitive to gluten.   (But still not fine for those who are gluten intolerant.)   And some experts say the bacteria in sour dough bread is great for your digestive system, so enjoy every bite. Spices – what’s so new about spices?   McCormick notes that in 2017 we will be enjoying even more spicy foods like more peppercorn will be spicing up restaurant menus.   Move over regular pasta and make way for alternative pasta – many of us have already enjoyed zucchini noodles, quinoa-based noodles but more varieties are forthcoming in 2017. Environmental Nutrit...

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 ...