KTK-Nutrition

Hot summers means you need to stay hydrated.   Last year I blogged on hydration and it is one of my most popular blog posts.   What is the best way for you to stay hydrated?   One would think drinking 8 glasses of water a day is all one has to do.   But is drinking more 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 first 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 ...

  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...

Have you heard of “clean eating”?   A fad that has been around for a while.   I have had students that say they “eat clean”.   Or they have adopted a clean eating lifestyle.   What is “clean eating” and is it good for your health?    What is “clean eating”?   Actually, it means different things to different people.   Medical News Today investigated the studies on clean eating.   They noted clean eating can lead to healthier eating but can also lead to “disordered eating”.   At its core, clean eating means eating things as close to nature as you can.   Thus, you choose “natural, nutrient-dense foods and avoid processed and refined foods”.    Following this version of clean eating can lead to healthier eating and help with weight management.   These people focus on fresh fruits and vegetables, whole grains and high-quality proteins like eggs, cow’s milk, cheese, yogurt.   However, some people define clean...

So many options for buying organic food.   Everyone knows you pay more for organic food.   Why?   Is buying organic really better for your health?   Consumer Reports has some interesting information in their article, Organic Food on a Budget . With food prices increasing many people who bought organic food before are now cutting back.   How can you enjoy organic food on a budget?    What does organic mean?   The U.S. Department of Agriculture (USDA) is the federal agency that regulates organic food.   To be labeled “organic” food must be grown and processed according to federal guidelines.   Or, animals must be raised according to federal guidelines.   These guidelines cover soil quality, pest and weed control, and how additives are used. Produce – organic produce is grown free of synthetic fertilizers, free of pesticide use. In grocery stores, the organic produce is kept separate from regular produce.   I had a student ...