This week, read about pizza, screen time, coffee, inflammation (saturated fats might promote; whole grain wheat might lower), measles, e-cigarettes, how to build muscle, walnuts and memory, ketogenic diets for athletes, and more.
Pizza takes a slice out of kids’ health
Kids love pizza, and the most recent data shows they’re eating a lot of it! A study published this week showed that on days kids and teens eat pizza, it accounts for 20% of their daily calories, contributing mostly unhealthy ingredients. The authors stress the importance of finding ways to make pizza healthier. Here are some ideas:
Top your pizza with plenty of vegetables. Not only will this make your pizza look spectacular, but it will ensure that you’re getting a variety of disease-fighting compounds. And if those veggies are sitting on tomato sauce, you’ll benefit from one of the most potent sources of lycopene, an antioxidant that several studies have linked with a reduced risk of several types of cancer.
Pizza can be high in unhealthy fats and calories, especially when topped with generous amounts of cheese and traditional meat toppings such as pepperoni. If you’re making your own pizza, use small amounts of part-skim mozzarella, or simply add less cheese combined with small amounts of a strong cheese such as Parmesan or asiago. You can omit the meat, or opt for lower fat alternatives such as grilled chicken or ground turkey.
More tips for making and ordering a healthy pizza.
The Surprising Amount of Time Kids Spend Looking at Screens
Pediatricians recommend a 2-hour daily limit of screen time for kids and youth. A new study shows that children are far exceeding this time, and questions the guideline given how such technology is commonplace in the everyday lives of children and adolescents. (The Atlantic, reporting on BMC Public Health 2015, 15:5).
But there are real concerns with too much screen time for youth. Earlier this year, Finnish researchers linked low levels of physical activity combined with heavy use of electronic media and sedentary behaviour to an increased risk for type 2 diabetes and vascular diseases in 6- to 8-year-old children. Another study in the journal noted significant correlations between parent and child screen time. Getting away from the screens and playing more could benefit both adults and kids. (International Journal of Behavioral Nutrition and Physical Activity, May 2014).
More links of interest this week:
Coffee drinking linked to lower risk of skin cancer. Earlier research has shown that coffee consumption might protect against non-melanoma skin cancers. This study examined how coffee drinking affects melanoma (the deadliest form of skin cancer). Overall, the highest coffee intake was inversely linked with risk of skin cancer, with a 20% lower risk for those who consumed 4 cups per day or more. (Medical News Today, reporting on J Natl Cancer Inst, published online January 2015).
Other research has associated coffee drinking with health benefits, including reduced risk of death from liver cirrhosis, lower risk of type 2 diabetes and a reduced risk of tinnitus.
Researchers build case against diet high in saturated fatty acids. New study (in rodents) suggests saturated fats (particularly palmitic acid, found palm oil, pork fat, beef tallow, butterfat, cocoa butter and other common foods) promote brain inflammation and might impair appetite regulation. (Journal of Nutritional Biochemistry, forthcoming).
Whole-grain wheat consumption reduces inflammation. Though some fad diets single out wheat as “unhealthy” for all, there is no good science to support this. In fact, whole grains have many health benefits and much feared gluten-containing grains are an integral component of some of the best-studied and healthiest diets in the World. New research published this week reinforces that whole grain wheat can have health benefits. A randomized controlled trial in overweight and obese participants showed that whole-grain wheat consumption might reduce inflammation. In the study, participants who replaced refined wheat (e.g., white flour) with whole wheat (e.g., whole grain flour), had increased blood levels of potentially anti-inflammatory compounds. (Am J Clinical Nutrition, February 2015).
The New Measles. One of the most infectious viruses on the planet is making a comeback in the United States. It’s frightening what can happen with a lack of science literacy . . . (The Atlantic)
Vegetarian diet might help weight loss. A meta-analysis/systematic review of 15 studies conducted in 755 participants found that those adopting a vegetarian diets lost, on average, about 3.5 kg/8 lbs. (Medical News Today reporting on J Academy Nutrition Dietetics Published Online: January 21, 2015)
E-cigarettes may be more toxic than tobacco. E-cigarettes expose users to levels of formaldehyde that could be 5-15 times higher than from smoking cigarettes, according to a study published this week in the New England Journal of Medicine. As e-cigarettes are relatively new, so is the research, and there is much that we don’t know about their safety and health effects. Unfortunately, many wrongly assume that they are a safe alternative to smoking. Researchers speculate that it may take 10-15 years to assess the health risks in chronic users. (NBC News, reporting on New England Journal of Medicine, January 22, 2015).
Partners in Health. People are much more likely to achieve their fitness goals with their spouse than alone. (The Atlantic, reporting on JAMA Intern Med. Published online January 19, 2015).
Chipotle objects to the great New York Times feature on images of 2,000 calories’ worth of food. Read this great response! (David Leonhardt, New York Times)
Your workouts may not mean a lot if you sit too much. University of Toronto researchers find that if you spend most of your day sitting, you decrease the benefits of any exercise you do. (Time, Annals of Internal Medicine, 20 Jan, 2015).
Eating walnuts might improve memory, concentration and information processing speed. UCLA researchers used National Health and Nutrition Examination (NHANES) survey data to study how eating walnuts affects cognitive performance. They found that study participants with higher walnut consumption (13 g, about a small handful) performed significantly better on a series of six cognitive tests. (Journal of Nutrition, Health and Aging, December 2014).
How to build muscle. Do you need protein supplements? Overall the research shows that the most important thing is strength training. As McMaster University’s Stuart Phillips puts it “Actually getting to the gym and working out is what gives you the gains. Protein powders just help, but only a little.” (Julia Beluz, Vox.com)
The 5 (new) pillars of workout wisdom. Alex Hutchinson reviews 5 hot topics in exercise science research for 2015, and predicts where they’re headed. Included are (1) pain vs effort; (2) gut microbes; (3) relevant research participants; (4) data overload; and (5) simplicity. (Globe and Mail)
Stressing your brain during exercise can help improve performance. Research into the brain-performance connection continues to evolve. (Brad Stulberg, Outside Magazine)
The science beside behind Jonny Bowden’s nutrition advice. Ironic that Bowden calls himself “the nutrition myth buster!” (Mike Gibney, PhD).
Are ketogenic diets effective for athletes? A look at the limited evidence (Jill Parnell, No Baloney).
Pseudoscience meets pop culture. Excellent article, relaying a talk by Tim Caulfield, a health policy researcher from the University of Alberta. Caulfield’s new book investigates why the pseudoscientific claims of celebrities carry so much weight with the public. (Malone Mullin, The Varsity)
Check out my new soup recipe! It’s quick and healthy, and uses just 5 ingredients.
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