KTK-Nutrition

Popcorn might just be one of the most misunderstood snacks out there. Yes — it  can  be incredibly healthy… but it all comes down to how you prepare it. 🌾  Popcorn = 100% Whole Grain Popcorn isn’t just a fun snack — it’s a legit whole grain. According to the  USDA , mature dried corn kernels (the kind used for popcorn) count as whole grains and provide fiber, vitamins, minerals, and antioxidants. And just one serving of popcorn supplies about 1/3 of the whole grains most Americans need.  Just  3 cups of air‑popped popcorn  deliver about  3–4 grams of fiber , roughly 15% of what most adults need daily. ( USDA ARS ) Considering 95% of Americans fall short on fiber, popcorn is an easy win. 💪  Why Popcorn Is a Smart Snack Here’s what recent research highlights: Boosts gut health:  Fiber feeds your gut microbiome, supporting digestion, immunity, and metabolism. ( Cleveland Clinic )  Supports weight management:  Popcorn is low‑calo...

Do you ever even think about the health of your joints or strength of your bones?   Younger people may not but   recent articles in Runner’s World and Bicycling.com brings these important topics to younger and older readers.   Why would younger people be interested in these topics?   My daughter recently was pleased to tell us she and her husband will be running a 10K this year.   This is quite the goal for her as she broke her ankle a few years ago.   I advised her to beef up her bone strength and sent her an article on boosting bone strength.   Older people are concerned about bone strength and joint health because of fear of broken bones and aching joints.    What are some foods and nutrients that promote bone strength and healthy joints? Calcium – Almost all the students I have taught know that calcium is needed for good bones.   But when they analyzed their diets, they were often low and sometimes really low in calcium. ...

February is the American Heart Month, so this week we will look at heart health and what you can eat for a healthier heart.   There are many small changes you can make in your diet and lifestyle that can lead to healthier changes for your heart.   Why be concerned about heart health?   CDC states, “heart disease is the leading cause of death in the United States”.   Another great source of information is The American Heart Association, the go to place for questions about heart health and how to adopt a heart healthy lifestyle.   What are some of heart healthy recommendations in terms of healthier eating and exercise?    Eating for a healthy heart:   Small steps to take Eat at home at least 3 times a week .    By skipping the fast food and restaurant meals you can prepare meals that are lower in fat, especially meals lower in saturated fat, and lower in sodium. Use more herbs and spices when cooking – keep the flavor while cutting b...

 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? )...

The “C” for cancer is a word that people don’t want to hear.   Are there foods you can add to your day that may help fight cancer?   WebMD and others have good articles on cancer-fighting foods .   As WebMD notes, there isn’t one food that can prevent cancer.   But eating a combination of cancer-fighting foods might make a difference.   What are some foods you can add to your diet that might lower your risk of getting cancer? Color – yes, add some color to your diet and the more colorful the better.   Why?   Fruits and vegetables “are rich in cancer-fighting nutrients – and the more colorful, the more nutrients they contain”.   (See:   Enjoy a longer life by adding some “disease-fighting foods to your” day .)   By adding a rainbow of fruits and vegetables to your day, you are adding those healthy antioxidants that fruits and vegetables provide.   Did you know each color provides different antioxidants?   Eating more fruits ...

  Eating out at a Fast-Food place?   What sandwiches are healthier options and which sandwiches should you skip?   WebMD has some good suggestions for you.   Why should you skip some sandwiches?   Calories for one.   Some sandwiches are loaded with calories and often loaded with fat.   Here are some sandwiches to avoid and some sandwiches to enjoy. Burger King What to skip?   Skip the Triple Whopper with Cheese .   Good to have the lettuce, tomato and onion but not so good to have the 3 beef patties.   This sandwich packs a whopping 1299 calories and that is before you add any sides like a sugared soda and some fries.   Why so many calories?   Because this sandwich is loaded wit 90 grams of fat.   Since fat has 9 calories a gram, that is 810 fat calories.   More fat than many people should have in an entire day. What to choose?   Instead of the Whopper, choose the Original Chicken Sandwich .   Ye...