KTK-Nutrition

Are you in the habit of taking a morning walk?   If not, should you start?   Scientists have found there are many health benefits to starting your day with an early morning walk.   Eat This, Not That! has a great article , What Going for a Morning Walk Does to Your Body, Says Science .   And it doesn’t have to be a long walk, even 10 minutes can benefit your health. A brain boost – Your brain relies on sugar (glucose) for energy and this glucose is in your blood.   Walking increases the amount of blood going to your brain and thus increases the amount of fuel going to your brain.   Researchers from New Mexico Highlands University found that a steady walk significantly improved blood flow to the brain.   Want some tips on improving your walk, then Harvard has some for you, The Secret Trick for Walking for Exercise .   What is the “secret”?   To start, just walk at a steady pace for 5-20 minutes a day a few days a week.   Get your bo...

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...

Now that the weather has turned colder, it is time to think about how you can protect yourself and family members from getting colds or flu this winter.    There are many things people can do in terms of diet, exercise and habits that can greatly reduce your chances of getting sick.    What diet and other changes can you focus on to boost your immune system and keep you healthy?      1.   Fruits and Vegetables – 5 A Day is the suggested amount but eating even more than 5 A Day during the cold and flu season is a wise choice. a.        Antioxidants for your immune system: Fruits and vegetables are not only full of vitamins and minerals but also antioxidants that can help you fight off those infections and build your immune system.   But each color of fruit and vegetable has different antioxidants.   To ensure you are getting a wide range of colors, vary your colors.   Include many differ...

  MSN had a great article on How to Stay Slim During the Holidays.   Then I read a great suggestion about High Intensity Interval Training or HIIT.           1.   Break up Your Exercise – yes, you are supposed to exercise an hour a day but it doesn’t have to be an hour all at once.    It can be 10 minutes here, fifteen minutes there.   Park your car far from the front door, go up and down the stairs a few extra times.   Go for a 15 minute walk if you don’t have time for a longer walk.         2.   Exercise with a friend – more fun to go for a walk or to the gym with a friend.                 3.    HIIT – Geralyn Coopersmith, global director of performance and fitness training at NIKE, Inc.  recommends HIIT. (BHG.com).  She notes that this type of training burns more calories and more fat. ...