KTK-Nutrition

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 ...

What are some easy nutrition tips to eat healthier?     Eat This Not That   has some easy nutrition tips to follow:   Out of Sight, Out of Mind - Hide the junk food and make healthier food more visible.   A study at Google noted that people ate less M & M’s if put in an opaque container.   They ate more fruit and nuts when these were displayed prominently.   In fact, staff ate 3.1 million less calories of M & M’s in an opaque container in seven weeks’ time. The 1 in 10 Rule :     Look at the nutrient label and for every 10 grams of carbs, look for at least one gram of fiber or 10 carbs:1 fiber.     Why is this important?   You want to have whole grains in your diet and this is the ratio of carbs to fiber in whole grains.   A study in the Public Health Nutrition journal found that carbs with the 10:1 ratio had less sodium, less sugar and less trans fats. Cut calories by boosting flavor :   in the nut...

Are there foods that will lead to a healthier, longer life?    Students in my classes love to ask questions and one student noted:   “I want to live a long time.   What foods do I need to eat?”    Great question and there are foods that will decrease your risk of disease and increase your changes of living longer.   Actually, there are two food groups that will lead to a longer life: fruits and vegetables.   So boring yet so important to our health.   What is the minimum servings of fruits and veggies we need?   5 A Day, a minimum of 5 A Day. Who is lacking in fruits and veggies?   Most of us are.                   87% of Americans are not eating enough fruit (at least a 1.5 to 2 cups a day)                 75% of Americans are not eating their veggies (2-3 cups a day) ...

One more manufacturer is getting on the bandwagon of taking out artificial flavors and colors from its products.   General Mills has announced it will be removing artificial colors and flavors from its cereals.   General Mills is already way ahead of its competitors when it comes to nutrition.   General Mills has taken out all high fructose corn syrup.   All General Mills cereals are whole grain.   In contrast, the first ingredient in Froot Loops made by Kellogg’s is sugar.   This means Froot Loops are mostly sugar.   Trix – a popular cereal among kids and even adults.   Trix will still have those vibrant colors but not from artificial ingredients.   General Mills will be using fruits and vegetable juice and spices to provide the colors so many kids like.   But probably good bye to blue and green as they haven’t yet figured out how to make those colors with natural ingredients. Reese’s Puffs will also be undergoing a color changes. ...

Seems like everyone wants to jump on the latest trends in healthier food.    Many people are now choosing Chipotle over McDonald’s.    More of us are shunning artificial ingredients and artificial flavors in favor of real food.     So what is the Fast Food industry doing to get on the healthier bandwagon?   They are going to start removing artificial ingredients, preservatives and colorings from their food.   Who is doing what? Subway – I like Subway as one can get whole grain bread, lean meat and veggies on a sandwich.   They will be removing artificial colors, flavors and preservatives. Papa John’s – who doesn’t like pizza?   We usually avoid Papa John’s because of all the sugar they put in the sauce, it just tastes sweet.   But Papa John’s is planning on cutting out 14 not so healthy ingredients, like high fructose corn syrup, preservatives, artificial colors.   When?   By the end of 2016. They have already made s...

Who doesn’t love to snack?   Summer time is the time to head off on a road trip, to the beach or mountains.   Some people say to avoid snacks, but why?   Snacks are important for kids as they have small stomachs and they need snacks between meals.   Adults love to snack.   So when you are on the go, how to make healthier choices on the run?   One way is to plan ahead and bring snacks with you.     I was at a car wash waiting for my car to get done and saw a mom and her 4-5 year old daughter sitting on a bench.   The daughter said, “I’m hungry”.   I thought for sure the mom would head for the vending machine.   But no, from her purse she pulled out a juice box and a baggie of orange slices, a baggie of whole grain crackers and asked her daughter which one she wanted.   I was pleasantly surprised and very impressed and told the mother how unusual she was to bring healthy snacks with you.   She planned ahead.   CVS actua...

We all know people who are on a diet.   Usually some fad diet that they can’t stay on for a life time.   How often do we hear, “I am off my diet.”    “I am back on my diet.”    What are some diet mistakes that can sabotage your weight loss goals?   WebMD has a great article, 10 Diet Mistakes and How to Avoid Them . Crash diets – Many of us want to lose weight but not slow and steady, we want to lose it now.   So crash diets sound appealing.   When you lose weight that fast you not only lose water and fat but also muscle tissue.    Eating under 1200 calories a day can slow your metabolism and slow your chances of losing weight.   Go off this crash diet and the weight comes back as you haven’t changed your lifestyle and eating habits.     Skipping Breakfast – seems like an easy way to cut back on calories.   I was doing a diet recall on a friend who said they never ate breakfast.   Yet, when they got to w...