KTK-Nutrition

Another year and another year when many people make some New Year’s Resolutions.   So many people make resolutions, only to forget about them by February or so.   I read that about 75% of us make resolutions which are broken only a week later.   About half of us actually get through 6 months of keeping our resolutions.   How can you set some health goals that you are more likely to keep in 2022?   How often have you heard people say, “I want to eat healthier” or “I want to lose weight” but then nothing happens.   How can you set some easy-to-follow health goals? First – set some S.M.A.R.T . goals.    Specific – many people set goals that are vague.   Many students in my class start out with goals like, “I will eat healthier.” When I ask them what specific thing they will do, many haven’t really thought about it.   A more specific goal would be, “I will eat a piece of fresh fruit at lunch every day.”    Not a hard thing to do...

So many people develop New Year’s Resolutions focusing on giving up things or on losing weight.   Why not focus on adopting some healthier habits in 2022 and some healthier lifestyle changes?   A nutritionist in London, Kate Llewellyn-Waters, has some recommendations on how you can adopt a healthier lifestyle in 2022 .   Many of her suggestions are easy to adopt and I have added some suggestions of my own. Healthy habits for 2022 Protein at every meal – Protein is filling and helps stave off those hunger pains between meals.   What are some high quality protein foods?   All animal foods provide high quality protein.   Focus on lean proteins like chicken breasts.   Chicken and other lean meats, provide not only high-quality protein but also many nutrients like iron, zinc, selenium and many B vitamins.   B vitamins are known as the energy vitamins as they help your body produce the energy needed for all your activities.   A top-rated protei...

How can what you eat help you fight off disease?   What foods will help boost your immune system and keep you healthier?   Many of my students know we should be “eating healthy foods” but when asked, many have a hard time describing what those “healthy foods” are.   (My husband said to him a longevity diet would be chocolate and IPA beer.   Not sure that would be the way to a longer life.)   Can you name 5 foods that would help you fight diseases and lead to a longer life?   Yahoo has an interesting article, Add These Disease-Fighting Foods to Your Diet to Live a Longer Life .   Basically, what you are adding are foods that contain the healthy antioxidants that I have written about many times.   (See:   Antioxidants and good health .)    Focus on fruits and vegetables:   I tell my students to focus on at least 5 A Day – at least 5 fruits and vegetables a day.   Why?   Because eating fruits and vegetables lowers your...

Who doesn’t love a bowl of soup on a cold winter’s day?   Soup can be a way to add to your daily nutrition.   However, there are some soups that one should leave on the shelf.   Eat This, Not That recently wrote,   The Worst Chicken Noodle Soups on Shelves.   What soups are ones you should be putting in your grocery cart and which ones should you avoid?   What about homemade soup?   How can you make a healthy soup at home? Chicken Noodle soup is a favorite of most people.   A great soup when you are feeling ill or just want something hot on a cold day.   What to watch for in canned soups? Sodium – we all know we should “watch our sodium” but canned soups can pack a high amount of sodium in each serving.   Little or no vegetables – a good way to get some nutrition in your day is to choose a soup that has some vegetables in it.   Even tomato soup is a healthy Added sugar – we don’t need added sugar in our soup.   Mo...