KTK-Nutrition

Ask people if they eat a healthy diet and many will say, “yes”.   But when you start getting specific, you find their diet may lack many nutrients.   The students in my class are often surprised to learn their diets are low in calcium and low in vitamin D.   But there is another nutrient often lacking in their diets and probably is lacking in your diet.   A dietitian noted there is a “‘power nutrient’ she eats for a longer, healthier life.” A “power nutrient” that about 95% of all Americans are lacking in their diet.   Many people hear the word ‘nutrient” and they think vitamins, minerals, or proteins, fat and carbs.   But they rarely think, “fiber”.   Fiber – the “power nutrient” you may be lacking in your diet. The American Society for Nutrition found that a large majority, 95% of us, have diets low in fiber.   More specifically, they reported “only 5% of men and 9% of women are getting the recommended daily amount of dietary fiber”. ...

Have you seen those commercials on TV for brain supplements?   You take some pills and you can remember things better, you think better.   Well, I don’t know about pills, but there are some foods that help promote a healthier brain.   Foods that can help your memory and thinking.   My sister sent me the article , The Best Brain-Healthy Foods to Protect Your Memory and Cognition , highlighting some healthy brain foods.  Many of the healthy foods for your brain are found in two diets that promote overall good health.   One of the best diets for good health is the Mediterranean Diet.   As I wrote it my blog, Best Diets for Health 2021 , the Mediterranean Diet is ranked by US News & World Report as the number one Best Diet Overall .    Why?   Because eating the Mediterranean Diet way is good for weight loss, for good heart health, and for brain health.   It also can help prevent cancer and prevent or help control Type 2 Diabetes....

Are you a Costco shopper?   So many choices and so much good food.   What foods does a nutritionist put in her cart at Costco?   Candace Nelson wrote an interesting article for Insider about the things she buys at Costco.   What are some healthy food choices a nutritionist puts in her cart? Eggs – not just any eggs but Free-Range eggs with Omega-3’s. Why Omega-3?   Because it is a fat we actually need and one good for our heart.   Eggs are actually low in calories and are an excellent source of protein.   Fish is a great source of omega-3 fats, but some people aren’t fish lovers.   So, eggs with omega-3 are another way to add this healthy fat to your diet. Mandarin Oranges – Who doesn’t like a fresh, juice orange?   What a great way to add some vitamin C to your day.   And kids often like mandarins because they are small, easy to peel and taste great.   Candace Nelson notes they also “last for several weeks in the fridge”. ...

Seems like everyone is going on vacation this summer.   But how can you enjoy your vacation and not return 5 or more pounds heavier?   We all want to have fun on vacation by eating out in new restaurants, trying new foods, and not worrying about gaining weight.   For those who want to return from vacation at the same weight they left, what are some things you can do?   WebMD has some good advice in their article, Avoid Vacation Weight Gain: 5 Simple Rules   .   Tip 1:     Plan Ahead to Include Some Physical Fitness Every vacation my husband and I go on, includes hiking on trails, renting bikes to enjoy some bike trails, or walking a lot.   Yes, we still enjoy site seeing, eating at restaurants, but we also enjoy being active on our vacations.   On a recent trip to Yellowstone, we hiked a lot, walked a lot and also rented bikes and enjoyed biking by a number of geysers.   The WebMD article notes , “Keep in mind that physical acti...

Have you heard people say, “I need to get in shape.” But then nothing happens.   Oh, they mean to join a gym someday or they join a gym and then don’t go.   Going to the gym is great but so is just going for a walk.   My sister sent me some interesting articles this week about the many ways simply going for a walk benefits your health.    What if you only have a few minutes to walk.   Are there benefits to walking a mere 10 minutes a day ?   Self-confidence – Research has found that a short walk , say 12 minutes (yes, a little more than 10 minutes), can lead to better attentiveness, a more positive mood, and greater self-confidence.   Reduce Your Risk of Death by 15% - a short, 10- minute walk a day, can reduce your risk of an early death by 15%.   A physician , Muir Gray, in the UK states, “I’d advise anyone of any age and activity level to start to fit in at least one 10-minute brisk walk a day as a simple way to get more active, especial...

Summer is here and so is hot weather.   What is the best way to stay hydrated?   Some would think drinking 8 glasses of water a day is all one has to do.   But is water really the best way to hydrate?   Are there other ways to stay hydrated like eating a slice of watermelon?   What are the best liquids for hydration?   Kids aren’t always the best at drinking water so what else can parents do to help keep their kids hydrated in hot weather? What is the fist sign that you need more fluids/water?   Believe it or not the first sign that your body needs more water or fluids is thirst.   Another sign is the color of your urine – the darker the color, the more dehydrated you are.   Here are some early warning signs that you are getting dehydrated: Thirst and then feeling lightheaded Your mouth feels dry You feel tired Urine is darker How much water/fluids do you need? From my post, Is water the best for hydration? , I noted the Institute o...