This Week in Food, Health, and Fitness

This week, read about surprising fitness levels in former student athletes, heart-healthy almonds, what dancers can teach us about ACL injury prevention, summer grilling, proper push-ups, buttered coffee, and more.

5728002811_a51019d41e_NCAA-trackCan Student Athletes Maintain their Fitness After College?

Although the fitness levels of collegiate athletes are excellent, it seems that after college they have a hard time figuring out how to make exercise part of their everyday life.  Researchers from the University of Southern California (USC) found that only 40% of former USC athletes met the ACSM recommendations for physical activity (similar to their non-athlete peers).  The researchers have helped build a comprehensive student-athlete program to help these students maintain fitness and health habits after college.

(Sports Health: A Multidisciplinary Approach, May 2014)

almond_fotoliaAlmonds Might Reduce Heart Disease Risk. 

Many studies have revealed that nuts have a good number of health benefits, which might be attributed to the healthy fats, fiber,  vitamin E, minerals like potassium and magnesium, or other protective compounds in nuts.  A study by Researchers at Aston University in Birmingham, UK looked at how almonds might benefit the heart.  They asked a group of men to eat 50 g almonds/day (that’s about 40 almonds). After 1 month of almond snacks, the almond eaters had improved blood flow, higher levels of antioxidants, and lower blood pressure than before they began eating almonds. (A control group that didn’t add almonds to their diet showed no such changes). (Free Radical Research, May 2014).

Like other nuts, almonds are high in calories (50 grams of almonds have about 290 calories), but that might not be a great concern for those who don’t need the extra calories: another just-published study showed that eating almonds as snacks for 1 month suppressed hunger and desire to eat sensations and didn’t affect body weight. (European Journal of Clinical Nutrition, June 2014).

Land Like a Dancer – Prevent Injuries?

Dancers have much lower rates of ACL injuries than athletes despite the multiple jumps in their daily training. Researchers from NYU examined the differences in landing for athletes and dancers:  dancers have been taught landing skills at a young age, which often isn’t the case for athletes. Fascinating video, and good interpretation by Tony Ingraham.  (NYU Langone Medical Center, Tony Ingraham, Bboy Science).

https://www.youtube.com/watch?v=jYqraOwbOLE

What Are You Grilling this Summer? 

It’s grilling season, and greenhouse gases aren’t usually on people’s mind when purchasing what to throw on the grill. But more environmentally conscious choices, at least some of the time, could make a big difference . . .

Greenhouse Gas Emissions for Meats and Vegetables
Greenhouse Gas Emissions for Common Proteins and Vegetables (www.ewg.org/)

With July 4th weekend approaching, this article in The Atlantic reviews the Environmental Working Group’s  Meat Eater’s Report. I think this quote by the Environmental Working Group’s Scott Faber is worth reprinting:

 “If every American stopped eating beef tomorrow—which I don’t expect—and started eating chicken instead, that would be the equivalent of taking 26 million cars off the road.”

 regular_downPush-Ups 101.

The push-up is one of the best strength exercises around. Read this article by my XC Ottawa teammate Kyla to learn how to do them properly and integrate variations into your strength routine.

bulletproof butter coffeeHealthy or Hype? Buttered/Bulletproof Coffee

People are adding gobs of butter and oil to their coffee for better health. I examine if there’s any evidence to support this trend in this article.

Seasonal Recipe – Summer Gazpacho.

This is a cool, refreshing, and nutritious soup full of summer vegetables, just perfect for those hot days.

Other links of interest this week:

 

NCAA Track Photo by Phil Roeder

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Healthy or Hype? Buttered/Bulletproof Coffee

What Is Buttered/Bulletproof Coffee?

Buttered coffee is a breakfast of butter and/or MCT oil blended into coffee. The standard recipe is as follows:

  • 2 cups coffee (Upgraded™ coffee)
  • 2 tbsp. butter (unsalted grass fed)
  • 2 tbsp. MCT oil (a mixture of coconut and palm-kernel oils)

Bulletproof® coffee was invented by entrepreneur, blogger, and paleo proponent Dave Asprey, whose recipe is listed above (Asprey sells the Upgraded™ coffee and claims that you won’t get the same “bulletproof” effects if you don’t use his coffee).

I’ve written more about Dave Asprey entrepreneurial pseudoscience here.

Many people simply add butter to their coffee.

The Claims

The long list of supposed benefits to a breakfast of buttered coffee include the following:  helps burn fat, provides lasting energy, improves focus, helps gain muscle, increases mental acuity, helps digestion, improves heart health; being an overall better human (I’m not joking).

READ  Healthy or Hype? Protein Powder

The Evidence for Buttered Coffee

Personal stories and anecdotes are the basis for the benefits of buttered coffee. No studies have examined the trend, but here is relevant research that can help evaluate the claims:

Saturated Fat

As I explained in my post on coconut oil, years of research have associated saturated fat with heart disease, some cancers, and diabetes.  But recent studies suggest that some types of saturated fats, such as “medium chain triglycerides” (MCTs) may not be as harmful to the heart as once thought. However, the evidence isn’t solid, and MCT’s influence on heart disease remains unclear. Much of the research is animal studies and small short-term studies in humans.  We need more research, and keep in mind that just because something is not as bad as once thought doesn’t mean it’s good for us, especially in copious amounts.

What happens when saturated fat is ingested in large quantities? Here are a few recent reports:

  • One case report showed that bulletproof coffee promoted hyperlipidemia in a healthy active patient.
  • How a high saturated fat intake might affect body composition.  A recent double-blinded study in the journal Diabetes showed that a calorie surplus from saturated fat causes the body to store fat in a way that increases a person’s risk of developing type 2 diabetes.  At the end of the 7-week study, participants who overate saturated fat  gained four times as much fat as lean tissue compared to participants who overate polyunsaturated fat-PUFA: also, the saturated-fat eaters  had more fat stored in the liver and around the intestines (increases risk for metabolic syndrome), and a lower insulin response. Also, the saturated fat group gained four times as much fat as lean tissue, while the PUFA group gained equal amounts of fat and lean tissue. (The journal editors provide a brief review/summary of the study here).
  • Although research on saturated fat is evolving, it’s important to keep in mind that a large body of literature links saturated fat intake to increased risk of heart disease, some cancers and other health problems (including reduced semen quality)

Until more is known, experts recommend limiting saturated fat intake and focusing on a diet rich in vegetables and fruits, that limits processed foods and contains healthy poly and monounsaturated fats, which have proven health benefits. Obtaining fat from foods, especially from plant sources (like nuts, seeds, avocados) and small fish is your best bet. These whole foods also contain other health-promoting compounds.

Coffee

coffee_© Vincent Mo_LatteCoffee is a well-studied beverage, and more and more research shows many health benefits to drinking coffee, including enhancing memory, and lowering your risk of type 2 diabetes, stroke, liver cancer, dementia and Alzheimer’s disease, Parkinson’s disease.

Do you need Upgraded™ coffee?  Asprey recommends his Upgraded™ (“low-mycotoxin) coffee.  Mycotoxins are a form of mold found on coffee beans and in greater amounts on many other foods (e.g., raisins, peanuts, beer, wine, pork, corn, sweet potatoes): most mycotoxins on coffee beans are destroyed by roasting, and there is no evidence that low levels are harmful to health.

Buttered Coffee is a Low-Nutrient High-Calorie Breakfast

The buttered coffee combination typically provides about 460 calories and about 47 g fat (mostly saturated), taking the place of protein, healthy fats, carbohydrates, fiber, and vitamins and minerals that are essential for good health.  We know that protein distribution is important for muscle growth and repair, and a no protein breakfast might weaken your muscles in the long run, not to mention leave you lacking other important nutrients.

BerryYogurt_RT (640x373)It is doubtful that you could make up for this loss of important nutrients at other meals. And if your total calories increase because of this low nutrient butter breakfast, you are risking weight gain.

You can do MUCH better things for your health with those 460 calories in the morning (try this recipe, which you can enjoy with a butter-free coffee and 100 calories to spare).

Bulletproof Coffee: Bottom Line

There is no good evidence that a breakfast of coffee with large quantities of saturated fat (butter and oil) delivers any of the laundry list of benefits beyond potential short-term cognitive benefits of coffee. In fact, the available evidence suggests that buttered coffee could actually be harmful to your health.

You might also be interested in Nutrition Experts You Shouldn’t Trust. 

Healthy or Hype Series

Are Natural Sweeteners Healthier Than Sugar Title

Reviewed and updated July 11, 2014

 

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Summer Gazpacho

gazpacho no backgroundThis is a cool and refreshing soup full of summer vegetables: it is just perfect for those hot days. Gazpacho originated in Spain, where its name means “soaked bread” referring to the original recipe that included stale bread. While this version omits the bread in the soup, I recommended homemade croutons for a garnish (where the crunch and texture really add to the dish).

You can make this soup more hearty (and a light meal) by adding black beans (cooked, or canned and drained).  Many versions of gazpacho soup ask you to peel and seed the vegetables. I don’t think this is necessary – it takes time, removes important nutrients, and doesn’t really improve flavour or texture.

Gazpacho is good for you (backed by science!)

A recent study found that gazpacho consumption was associated with lower blood pressure and reduced hypertension in people at high risk for heart disease. Researchers speculate that these health benefits were “probably due to synergy among several bioactive compounds present in the vegetable ingredients used to make the recipe.”

Earlier research found that study volunteers who ate gazpacho twice a day for 7 days had decreased markers of oxidative stress and inflammation in their blood.

Ingredients

  • 2 large tomatoes*
  • 1 large cucumber, halved lengthwise*
  • 1 large fresh pepper (green, red, yellow or orange) seeded and halved*
  • 1 medium onion (sweet onion or red onion work best), peeled, halved*
  • 3 cups tomato juice*

* = divided use – you’ll puree about half of the above ingredients in a blender

  • 1/3 cup red wine vinegar
  • 1 tbsp. olive oil
  • ¼ tsp. hot pepper sauce (e.g., Tabasco)
  • 1/8 tsp. pepper, or more to taste
  • 4 cloves garlic, finely minced

Instructions

  1. Coarsely chop half the cucumber, half the pepper, and half of the onion (big chunks, depending on the power of your blender to puree).
  2. In a blender, combine 1 tomato with the coarsely chopped veggies, and add 1 cup of the tomato juice. Puree at until well blended.
  3. Pour the puree into a large serving bowl and add the remaining 2 cups tomato juice, vinegar, oil, pepper sauce, pepper, and garlic.
  4. Chop the remaining cucumber, tomato,  peppers, and onion and add to the puree mixture.
  5. Refrigerate, covered, to allow the soup to chill and flavours to blend (if you store the tomato juice in the fridge you don’t need to refrigerate).

Best served chilled and great garnished with homemade croutons.   This looks wonderful accompanied by small bowls of garnishes to allow everyone to add their own. Here are some ideas: chopped onions, chopped peppers, chopped cucumbers, chopped chives, chopped tomatoes, or chopped fresh herbs.

Makes 6 generous 1-cup servings.

Sheila’s Speedy Garlic Croutons

These are a much better and tastier option than store-bought croutons, which are generally not a healthy option. If you have time and want a more elaborate crouton, try this recipe.

  • Toast your favourite whole grain bread slices and let cool
  • While bread is toasting, peel a garlic clove and cut in half
  • Rub cut half of garlic garlic clove on cooled toasted bread
  • Slice bread into small squares

Nutrition Notestomato_public domain_nci-vol-2642-72

  • Tomatoes and especially tomato juice are rich in lycopene, beta-carotene, and vitamin C.  They are recognized for their lycopene, a carotenoid that might help protect against some cancers and heart disease.
  • Garlic contains many protective compounds that are being studied for their disease-fighting effects.
  • Sweet peppers not only add colour, but plenty of nutrition. Red peppers are especially rich in Vitamin C, supplying twice as much Vitamin C as one medium orange.
  • red onionOnions contain sulfur compounds that are thought to help cells detoxify potential carcinogens, and are a good source of the dietary flavenoid quercetin, which is associated with reduced chronic inflammation.

Nutrition per Serving

(without croutons or extra garnishes):

  • 80 calories
  • 2 g protein
  • 11 g carbohydrates
  • 3 g fat
  • 2 g fiber

I adapted this recipe from Jane Brody’s Good Food Book (WW Norton & Co, 1985).

You’ll find more healthy recipes here.

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This Week in Food, Health, and Fitness

This week, read about new research linking physical activity to academic performance, saturated fat confusion, why you might want to skip the deli meat counter,  and more.

studentsImproving Academic Performance with Physical Fitness

The benefits of physical activity for general health are well established, and a growing body of evidence is showing how being physically fit can play a key role in brain health and academic performance in youth. In a study published this week, Spanish researchers found that physical fitness (cardiorespiratory capacity and motor ability) in over 2000 students (aged 6-18 years) was correlated with how well the students did in math, English, and their overall GPA. This study adds to the evidence showing the importance of promoting physical activity during the school years.(Journal of Pediatrics, June 2014).

What is ironic with this body of research, is that some schools faced with increasing pressure to focus on test scores and academic achievement have reduced resources and time allocated to physical activity.  Children and youth spend more time in schools than almost any other setting (with the exception of their homes) and if the child’s home environment does not encourage physical activity, the school may be the only chance for a child to be active. I agree with experts who indicate that targeting the school environment to increase physical activity in youth should be a key strategy in health promotion.

For more reading on physical activity and academic success, here’s a good article by Richard Bailey.

“Eat Butter”? The Skinny On Saturated Fat

Time Magazine’s provocative cover “Eat Butter” may leave some of you confused about what to eat (or reaching for the nearest shortbread cookie . . . ).   The article questions the saturated fat-disease link and blames carbohydrates for health conditions that have been associated with saturated fat.  The American Institute for Cancer Research provides an excellent review of the article and some sound dietary advice:

“. . . it’s the whole diet that matters. Suggesting that carbohydrates (and/or sugar) are the single reason Americans are obese and unhealthy is mislecolorful vegetablesading – just as misleading as blaming our current health ills on fat. After all, carbohydrate-rich foods include fruit, vegetables, whole grains and legumes. Many are low in calories and filling; all are packed with nutrients and other compounds studied for their cancer-protective properties; they should comprise most of the food on our plates. “

David Katz offers another good review, arguing that we shouldn’t be demonizing one food, nutrient, or ingredient, but considering our overall dietary pattern.

Skip the Deli Counter: Processed Meats May Hurt Your Heart

More research points to the harms of processed meats – this time with heart health (previous research has linked processed meat intake to several cancers and Type 2 diabetes). In this long-term study, researchers from Sweden’s Karolinska Institute found that men who ate the most processed meat had a 28% higher risk of having heart failure, and were twice as likely to die of heart failure than those who ate less. (Circulation, June 2014).  What exactly are processed meats? Bacon, ham, salami, pastrami, sausages, and hot dogs.

Recipe Corner

Potato Salad3 (640x427)It’s BBQ season, and if you’re like me, the side dishes are as important as what’s coming off the grill.  Popular sides can pack tons of calories and unhealthy fats (some traditional deli potato salads have almost 500 calories and more than 20 g fat per cup). Here are a two healthy and delicious side dishes.

Other links of interest this week:

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