Wondering what to do with all that zucchini? Here’s a delicious way to incorporate it into a healthy baked good. This loaf is moist and rich-tasting; sweet, but not too sweet – and equally fitting as a post-workout snack or a tasty dessert. A generous amount of zucchini subs in for some of the fat, making this loaf lower in calories than typical quick breads. If you have too much zucchini on your hands, grate it and freeze to use later (freeze in 2-cup portions).
Ingredients
1.5 cups whole-wheat flour
½ cup cocoa
2 tsp. baking powder
1/2 tsp. salt
1/2 cup chocolate chips
2 cups shredded zucchini*
1/3 cup milk (I used 1%)
2 large eggs
1/2 white sugar
1/4 cup canola oil
1 tsp. vanilla
* no need to peel – it doesn’t affect flavour, takes time, and you’re getting rid of precious nutrients that are concentrated beneath the skin
Preparation
Preheat oven to 350°F. Coat a 9-by-5-inch loaf pan with oil or butter, or line with parchment paper.
In a large bowl, combine flour, cocoa, baking powder, salt, and chocolate chips.
In a medium bowl, whisk the eggs, then add the milk, zucchini, sugar, oil, and vanilla. Pour over the flour mixture, and stir until just combined.
Scrape the batter to the prepared pan.
Bake for about 45-55 minutes, or until a toothpick inserted in the center comes out clean. Cool in the pan for 15 minutes, then turn out onto a wire rack.
This recipe maximizes the healthful ingredients (zucchini), and decreases the amount of oil and sugar compared to most zucchini loafs. Substituting 100% whole wheat flour for white flour also makes this bread more nutritious by adding more fiber, potassium, protein, calcium, iron, and magnesium.
ZUCCHINI is a summer squash. Because it is mostly water, it is naturally low in calories. Its mild flavour makes it pretty versatile: you can substitute some zucchini for fat in baked goods, and it works well in many other dishes because it takes on the flavours of what you cook it with. Zucchini is terrific grilled simply, or add herbs and lemon.
COCOA contains compounds called flavonols that have been found to lower blood pressure and improve endothelial function, neutralize inflammation, increases healthy HDL’s, dilate blood vessels, help prevent atherosclerosis, and increase nitric oxide production (which has heart and potential endurance exercise benefits). You can read more about the benefits of cocoa here.
This week, read about oats & appetite control, reasons to eat your greens, trendy nutrition advice that could harm, how to recover like a US soccer star, the sports nutrition needs of women, compression garments, bike intervals to improve running, and more.
Cooked Oats Curb Appetite Better than Cold Oat Cereal
A good rule of thumb when it comes to grains is to opt for the least-processed form.
A study published this week compared 250 calories worth of instant oats to Honey-Nut Cheerios with the same amount of skim milk. Participants were more full after eating the instant oats, and ate less at lunch 4 hours later. (Journal of the American College of Nutrition).
Earlier research has also found that instant oats are more filling than ready-to-eat cereal. Researchers attribute the increased satiety to how processing affects the soluble fiber (beta-glucan) in the oats, which in turn influences the viscosity (what some describe as the “slimy” feeling of cooked oats). Other research has shown that higher viscosity increases fullness.
I prefer the texture and taste of large flake rolled oats, but instant oats are popular with many because they are convenient and quick to make (you just need to pour boiling water over them). Plain instant oats have the same nutrition content as larger flakes, but are just a smaller particle size (and this can influence factors like blood sugar, fullness, etc.). If you can find plain instant oats, that’s your best bet. But they often contain fake-tasting flavours, quite a bit of sugar and salt, and lots of packaging. It’s not hard to make your own instant oats, and it’s more economical, nutritious, and tasty.
When considering a variety of nutrition factors beyond fullness, a good rule of thumb when it comes to grains, is to opt for the least processed form of the grain.
Eat Your Greens!
A growing body of research is highlighting the protective effects of nitrate-rich vegetables. Several studies published this week look at the benefits of dietary nitrates and health. Nitrates are inorganic compounds found naturally in soil and water. Dark leafy greens are the richest vegetable sources of nitrates.
Spinach soup improved arterial health
Lower Blood Pressure. A study published in the journal Clinical Nutrition Research showed that eating nitrate-rich foods can improve vascular health. Researchers from the University of Toronto compared week-long consumption of a daily bowl of soup: either a high-nitrate soup (made with spinach) or a low-nitrate soup (made with asparagus). They found that the spinach soup decreased arterial stiffness after eating it, and lowered blood pressure after 7 days of eating the soup. The authors conclude that
“the study provides support to the potential use of whole food, un-concentrated dietary nitrate found in natural, commonly consumed vegetables like spinach, as an effective way to aid in maintenance of cardiovascular health.” (Clin Nutr Res. 2015 Jul; 4(3): 160–167)
Another study titled “A ‘green’ diet-based approach to cardiovascular health? Is inorganic nitrate the answer?” looks at the beneficial effects of dietary nitrates on health and reviews the evidence of dietary nitrates for the treatment of cardiovascular disease. (Mol Nutr Food Res. 2015 Aug).
Trendy nutritional advice that’s more likely to make you ill than healthy.Nutrition and health bloggers with poor nutrition advice are popular. Though their is often little or no scientific evidence to back up their claims, many believe that this type of restrictive eating is necessary for good health. An article this week in the Spectator looks at the worrying trend of these self-proclaimed health “gurus” (often slim, attractive women), advising people that they need to adopt certain habits (e.g., avoid gluten, eliminate all sugars, avoid milk, eat vegan or raw) to be healthy. (The Spectator)
The article highlights their 5 main recovery strategies (cool down, foam roll, ice baths, compression garments, and sleep). Notably absent is any nutrition strategy, and strategies that lack evidence include ice baths and compression garments (but these might provide a good placebo effect)!
Ads say you must earn your Gatorade with exercise. Some clever marketing by the folks at Gatorade. . . although the gist of the ad makes sense “You can’t drink that unless you work up a sweat first,” many would argue that sports drinks are best reserved (but not entirely necessary) for athletic activities lasting more than 1 hour. (Runner’s World).
Candy Brain. A new study shows that even mild stress, which raises cortisol levels, can negatively influence our food choices and reduce our self-control. (Gretchen Reynolds, reporting on Neuron, Aug 2015).
Although reducing stress and figuring out coping strategies is generally a good idea, you can prepare for times of low self-control. Check out my tips (Food Psychology: What is Controlling your Eating?), and have a look at the article below (healthy eating made easier).
Healthy eating made easier. Unhealthy foods are widely promoted, and relying on self-control to eat well isn’t always the best strategy. This article sums up research showing how simple changes in your surroundings can help you eat more healthfully without extra effort. (Consumer Reports)
Do Compression Garments Work? Sports scientist Mike Hamlin has conducted several studies on compression garments. He says that overall, there’s little evidence that compression garments improve performance or speed recovery. (Time)
This salsa tastes like summer. Watermelon, mint, and lime combine for a colourful and refreshing dish that is perfect for summer BBQ’s. Serve with pita crisps, tortilla chips, or as a topping for grilled chicken or fish. Watermelon’s vivid pink hue signals the presence of lycopene, a carotenoid with potential disease-fighting properties. Other compounds in watermelon may benefit health: glutathione, an antioxidant, helps keep your immune system in top form and has been studied for its cancer-prevention potential, and L-citrulline is associated with improved exercise performance.
This salsa tastes like summer. Watermelon, mint, and lime combine for a colourful and refreshing dish that is perfect for summer BBQ’s. Serve with pita crisps, tortilla chips, or as a topping for grilled chicken or fish.
Ingredients
3 cups watermelon, cut into small pieces
1 cucumber, cut into small pieces (about 1.5 cups, no need to peel if the skin is thin)
½ cup chopped green onion
¼ cup chopped mint
1 jalapeno pepper, seeded and minced (optional, or to taste)
Zest and juice of 2 limes (about 1/4 cup lime juice)
1 tsp. maple syrup or honey
¼ tsp. ground pepper
1/4 tsp. salt or to taste
Preparation
Combine the watermelon, cucumber, green onion, mint, and jalapeño pepper.
In a small cup or jar, combine the lime juice and zest, honey, pepper, and salt.
Before serving, combine the dressing with the chopped vegetables and fruit. (The salsa is best served fresh, so don’t make it too far in advance. As it sits, the liquid is drawn from the watermelon and cucumber).
Makes about 4.5 cups.
Nutrition Notes
Watermelon’s vivid pink hue signals the presence of lycopene, a carotenoid with potential disease-fighting properties. Other compounds in watermelon may benefit health: glutathione, an antioxidant, helps keep your immune system in top form and has been studied for its cancer-prevention potential.
More recent research suggests that a compound in watermelons might improve your athletic prowess. Watermelon contains the compound L-citrulline: a recent study suggests that L-citrulline can improve oxygen uptake and high intensity exercise performance in recreational athletes, in a manner similar to the nitrates in beet juice. The research is very preliminary, but there are many good reasons to consume watermelon! Beyond the refreshing taste, it is rich in vitamins A and C and potassium, and other studies have found health benefits. For example, recent research has shown that L-citrulline or watermelon might help relieve sore muscles, and help lower blood pressure.
This week, read about low-fat vs low-carb diets for fat loss, mobile technologies to improve health behaviors, fatigue in female endurance athletes, why science matters more than labels like “alternative medicine,” the best athlete in the world, saturated fats, over-40 elite runners, the next kale, and more.
Cutting carbs is popular among people trying to lose weight. Much of the evidence is anecdotal (i.e., stories, “my trainer at the gym says . . . “), and research has shown inconsistent results, likely due the great differences in carbohydrate-containing foods (equating lollypops to lentils) and the methods used to address this question.
How to Measure What People Eat. Assessing what people actually eat is complicated – I have been involved with many dietary trials using various methods to assess diet for different health outcomes (food frequency questionnaires, 24-hour dietary recalls, blood biomarker assessments, etc.) and they all strengths and limitations. Researchers choose a method (or multiple methods) to best suit their study design and research questions (i.e. if your design requires over 100 participants, controlled feeding is probably out of the question), and should interpret study results with assessment limitations in mind.
Currently, the most expensive, complicated, but accurate way we measure the short-term influences of a person’s diet is a controlled feeding study. Researchers provide study participants with the food they should eat, and monitor almost all food consumed. Study participants often spend parts of all of the study at a clinic so researchers can conduct various biological assessments (e.g., blood, urine, expired gases) and to ensure the diet is followed. Sound like fun?
An example of low carb vs high carb foods (these are healthy high carb options). It’s generally a good idea to limit refined carbohydrates, or consume refined carbohydrates around long/hard exercise sessions.
This week, a rigorous feeding study published in Cell Metabolism shows that for the same number of calories, a low fat diet was better than a low carb diet to lose body fat. After analyzing the results studies for over a decade that pointed to this conclusion, researchers conducted a feeding study to confirm this finding. Study participants spent part of the study in a “metabolic chamber” that captured all the air they inhaled and exhaled. Urine and body gases collected allowed researchers to accurately determine the number of calories participants were burning and whether those calories came from carbohydrates, fat, or protein. Now you know why feeding studies are complicated, expensive, and have a significant amount of participant burden!
Calories were restricted, so, as expected, participants lost weight and body fat on both diets over the 6-day study. The low-fat diet seemed to have a metabolic advantage though. Researchers found that a low-carb diet slowed metabolism. A low-fat diet didn’t slow metabolism, and had increased fat burning and fat loss compared to the low-carb diet.
The authors caution that the study was conducted to better understand metabolism and energy balance, and not to form the basis of dietary recommendations. Here’s a good interview with the lead author explaining the study results, and if you’re interested in how this study relates to the popular carbohydrate-insulin hypothesis of obesity, obesity researcher Stephan Guyenet explains that here. (Cell Metabolism, Aug 13 2015)
Can mobile technology help people improve health behaviors? Exercise and diet apps and other mobile health devices are popular, but do they work? A study published this week reviewed the existing research looking at the impact of some of these technologies; generally this review found that more rigorous research was needed, but stated that we shouldn’t dismiss the possibility that these devices and apps can help improve health. Mobile technologies are a new and promising way to help people exercise more, eat better, or modify other health behaviors. (Circulation)
For Evolving Brains, a ‘Paleo’ Diet Full of Carbs. The basic principal of the Paleo diet is to mimic the eating habits of our Paleolithic ancestors. Paleo eaters limit carbohydrates, thinking our ancestors did that too. Although most paleo proponents seem 100% sure of our ancestors’ diet, the truth is, scientists are still figuring out what our ancestors ate. This week, Carl Zimmer reports on new research published in the The Quarterly Review of Biology, showing that carbohydrates were indeed part of the paleo diet, as they were important for brain development. (Carl Zimmer, New York Times reporting on Quarterly Review of Biology, September 2015)
Is this vegetable leaf going to be the next kale?A wasted part of the broccoli plant is repackaged for your convenience. You can prepare broccoli leaves as you would kale, Swiss chard, or other mustard greens. (FastCompany)
Are you a female endurance athlete who’s feeling lethargic? Check your diet. Some athletes aren’t consuming enough calories to sustain their workouts and everyday activities, resulting in a condition called “low energy availability” (also called Relative Energy Deficiency in Sport, or REDS). Beyond feeling tired and crappy, this can lead to a host of health problems.
A new study assessed the diets of female endurance athletes with low energy availability. They found that these athletes didn’t eat enough carbohydrates to sustain their activities, ate too much fiber, and fewer energy dense foods (fewer calories per gram; i.e., 2 tbsp. of peanut butter is energy dense, because it contains 188 calories; but 2 tbsp. of nonfat yogurt is not, because it only contains 17 calories).
Although most people don’t eat enough fiber, it was seen as problematic in these women, since fiber increases feelings of fullness, which might cause them to eat less, and could lower their estrogen levels, leading to missed periods.
Diet strategies for these athletes include eating more healthy carbohydrates, and replacing high-fiber containing foods with energy dense foods (I would add that these foods should be nutrient-dense too – like peanut butter or avocados). (Chelsea Little, Fasterskier, reporting on Scandinavian Journal of Medicine and Science in Sport).
Want to know more about low energy availability? Dietitian Jennifer Sygo has some great information here.
Here’s an easy and delicious shake that is perfect after a hard or long endurance or strength workout. It is high in protein from yogurt, milk, and peanut butter, and the ingredients combine to deliver a rich and creamy shake.
Although many high-protein smoothies and shakes are made with protein powders, this shake gets 22 g of protein from food.
ZUCCHINI is a summer squash. Because it is mostly water, it is naturally low in calories. Its mild flavour makes it pretty versatile: you can substitute some zucchini for fat in baked goods, and it works well in many other dishes because it takes on the flavours of what you cook it with. Zucchini is terrific grilled simply, or add herbs and lemon.
COCOA contains compounds called flavonols that have been found to lower blood pressure and improve endothelial function, neutralize inflammation, increases healthy HDL’s, dilate blood vessels, help prevent atherosclerosis, and increase nitric oxide production (which has heart and potential endurance exercise benefits). You can read more about the benefits of cocoa here.
Chocolate Pecan Tart
