Author Archives: Kinsey

Experience the Health Benefits of Mushrooms

mushroomsI know I say it and I’m sure you have heard others say it, “when eating fruits and veggies, pick the colorful produce because they are the most nutrient-dense.”  While this statement is very true, it unfortunately leaves out a very plainly colored, but healthy veggie, the mushroom. People enjoy mushrooms for its versatility in foods, from a pizza topping, to an ingredient in soup, pastas, meat dishes, and more.

Mushrooms offer many essential nutrients (a nutrient required for normal body functioning that cannot be synthesized by the body and thus must be obtained from a dietary source), including: (more…)

Posted on March 20, 2024 by Kinsey

National Nutrition Month Reminds Older Adults and Kids How To “Eat Right”

grandpa and granddaughter ride bikesNational Nutrition Month (NNM) is an annual campaign focusing on nutrition education and providing health information, which is complied by the American Dietetic Association (ADA).  The National Nutrition Month campaign focuses on making healthy food choices, developing sound eating habits, and being physically active everyday.  The ADA makes a point to highlight specific nutrition facts for the older adults and kids.

Special Nutrient Needs for Older Adults

  • Calcium and Vitamin D. More vitamin D and calcium are needed as we age to help maintain bone health.  The best way to assure you are getting enough is to include three servings of vitamin D-fortified, low-fat or fat-free milk and yogurt each day. Other calcium-rich foods sources include: fortified cereals and fruit juices, dark green leafy vegetables and canned fish with soft bones. (If you take a calcium supplement or multivitamin, choose one that contains vitamin D.) (more…)
Posted on March 18, 2024 by Kinsey

“Eat Right!” for National Nutrition Month

national nutrition monthNational Nutrition Month® is the annual nutrition campaign held in March to provide nutrition education and information. This campaign was created by the American Dietetic Association (ADA), in which they strives to improve Americans’ eating habits by stressing the importance of making healthy food choices, developing nutritious eating habits, and helping to incorporate physical activity to your every day life.

This year’s theme is simple and to the point: “Eat Right,” and the ADA website provides us with the 2024 Key Messages to help make sure we “Eat Right.”

Eating Right Messages for Everyone
Eating right and staying fit are important at every age!  By making healthy food choices and being physically active every day you will help yourself live a more energized and healthier life (not to mention, feeling great about yourself!). Don’t get stressed and feel like eating right is complicated, start with these recommendations from the Dietary Guidelines for Americans: (more…)

Posted on March 16, 2024 by Kinsey

The Secret to Healthy Aging

agingAll the baby boomers are getting older and becoming the face of our population. In fact, it’s estimated that by 2030, the proportion of the U.S. population aged 65 and older will double to about 71 million adults (1 in every 5 Americans!). With this population getting older, there are will be much more diversity than we have ever seen before. This diversity will greatly affect our economy, including unprecedented demands on public health, aging services, and the nation’s health care system.

Therefore, chronic disease prevention should be on the forefront of yours and health professionals’ minds alike. Chronic diseases, sadly characterized with a heavy economic burden due to associated long-term illness and diminished quality of life, all of which add up to an increase in health care costs. Although the risk of disease and disability increases with advancing age, there are ways to help yourself now. (more…)

Posted on March 11, 2024 by Kinsey

Strained Marriages Have Worse Effect on Women’s Health

An article written on U.S. News & World Report online discussed a very interesting study that found an unhappy marriage had worse effects on women’s health than their male counterparts. angry couple

It’s well documented in research that men and women in “strained” marriages (characterized by chronic arguing and anger) are more likely to be depressed than happier partners/couples. Also, research indicates that women in these argumentative and anger-filled relationships are more likely to have high blood pressure, high cholesterol, high blood sugar (also known as indicators of Metabolic Syndrome, which is a big leader of various chronic diseases), which increases their likelihood of heart disease. (more…)

Posted on March 10, 2024 by Kinsey

Decoding Trans Fat Product Claims by Smart Balance

Smart Balance is using a very good marketing tool to grab shoppers’ attention by discussing trans fat.

smart balance

One Tbsp. of Smart Balance Buttery Spread has 80 calories, 9g fat, and 90mg sodium.

Before we dive into their claim, let’s do a quick trans fat 101.

  • Trans fat (aka trans fatty acids, partially hydrogenated oils) are created in an industrial process, by adding hydrogen to liquid vegetable oils, making them more solid.
  • Trans fat is used because it’s easy and inexpensive to produce. These products have a longer shelf life and it gives desirable taste and texture.
  • However, trans fat is terrible for your health! They raise LDL (bad) cholesterol & lower HDL (good) cholesterol; therefore increasing your risk of heart disease and stroke! (more…)
Posted on March 9, 2024 by Kinsey

Incorporate the Dietary Guidelines for Americans into your Life

dietary guidelines for americansThe Dietary Guidelines for Americans is a publication of health oriented recommendations that are written every five years, first debuting in 1980.  The Department of Health and Human Services (HHS) and Department of Agriculture (USDA) are responsible for producing these guidelines. The objective to these guidelines is to provide “authoritative advice for people two years and older about how good dietary habits can promote health and reduce risk for major chronic diseases.”  These guidelines emphasize that eating right and being physically active shouldn’t be viewed as a diet or weight loss program, rather as essential tools to a healthy lifestyle. These guidelines provide broad “key” recommendations and specific ones for certain age groups/populations.

Some of the “key” recommendations/guidelines include:

  • Weight Management: “To maintain body weight in a healthy range, balance calories from food and beverages with calories expended.” (more…)
Posted on March 2, 2024 by Kinsey

Guiltless Desserts That Satisfy a Sweet Tooth

woman eating chocolateSeem to have a sweet tooth that isn’t satisfied unless you dive into a bowl of ice cream or candy?  Well below is a list of easy and healthier alternatives to making your sweet tooth happy without adding the extra bulge in your waistline.

  • There’s a product out that I personally buy and enjoy.  It’s called “No Pudge! Fudge Brownie Mix.”  It comes in a variety of flavors: Regular, Cappuccino, Mint, and Raspberry.  All you have to do is mix the powder mix with the amount of vanilla flavored yogurt it says in the directions, heat, cool, cut, and enjoy.  Or you can check out the product’s website and see a big listing of different recipe ideas.
  • An easy and good dessert are the Jello pudding mixes. Simply add skim milk, chill, and enjoy. (more…)
Posted on February 25, 2024 by Kinsey

5 Diet Myths Debunked

woman with clockWhen it comes to dieting and losing weight, we’ve heard some real doozies. We want to clarify some of these “myths” to help you make healthy choices, and not live in fear of food.

1. “Never eat late at night/after a certain time (i.e. after 8pm) because you’ll gain weight and store more fat.”

Well this isn’t always true. The two important things to keep in mind are total calories you are taking in for the day and what your schedule is like. Total calories translates into weight gain. If you take in more calories than you need and expend throughout your day you will start to put on some extra pounds.  Second, knowing your schedule and when you’ll be wake is very important. If you work night shifts, you may be eating breakfast at 1 p.m. and dinner at 9 p.m. (more…)

Posted on February 24, 2024 by Kinsey

The Best Foods for Healthy Skin

woman at spa with cucumbers on eyesHave you tried all those creams and ointments on the market in hopes of obtaining that glowing, radiant skin you’re seeking? Have you tried products from the grocery store? Did you even consider your diet and the foods you eat as a means of obtaining that flawless skin you desire? Below is a list of skin beautifying foods. Try them out first!

  • Water. Good hydration plays a vital role in keeping skin looking healthy and even young. Though the amount you need per day varies, a good amount to shoot for is around eight glasses a day. Water helps to keep your cells hydrated, while moving good nutrients in and toxins out. (more…)
Posted on February 21, 2024 by Kinsey

5 Foods to Lower Your Cholesterol

These Emerald Almond snack packs have only 100 calorie servings and no added salt.

These Emerald Almond snack packs have only 100 calorie servings and no added salt.

Dr. Oz’s Ultimate Health Checklist says knowing your cholesterol is one of your health’s need-to-know-numbers. Optimal cholesterol should be <100 for LDL (bad) and should be >40 for HDL (good). Here are five foods that will help you get those numbers down before your next check-up.

1. Instead of going nuts trying to lower your cholesterol, eat them! Studies show that nuts, specifically walnuts and almonds, help to reduce blood cholesterol. Walnuts and almonds have shown to lower cholesterol and help keep blood vessels healthy and elastic. It’s recommended to consume a cholesterol-lowering diet in which 20% of the calories you eat come from walnuts. (This has shown to lower cholesterol by as much as 12%)! Remember, nuts are high in calories, so portion control is important… eat a handful a day. (more…)

Posted on February 20, 2024 by Kinsey