Post-Exercise Recovery

Need to justify that burger and fries?  A recent study published in the International Journal of Sport Nutrition and Exercise Metabolism indicated that a small serving ("the right amounts") of fast food were just as good for post-workout recovery as typical sports supplements.  Of course, two things these have in common include carbohydrates and sodium - both important for exercise recovery.

A few things are important to note.  First, these were highly trained cyclists who completed a "glycogen depletion" ride.  This was not a leisurely ride through the park.  Second, the study was made up of 11 males.  With this small of a study, we need to retest to see if we can create similar results.  Finally, they were choosing small portions, not the deluxe burgers and extra large fries!

Junk Food Addiction

Everyone knows that junk food is "bad," right?  So why does it seem so good?  Why do we want it so much?  It turns out that high fat, high sugar diets activate the opioid-dopamine reward system - much like addictive drugs.  It seems that we can build a tolerance; like drug abusers need increased intakes of drugs to get the same "high," some people need increased fat and sugar intake to get the similar "high" from junk foods.  Of course, this has major implications for waistlines!

Some new research is showing that there may be two major periods of the life cycle that impact our preferences for junk food - pregnancy and adolescence.

A high junk food diet by mom, especially in late pregnancy, may "program" the brain's preferences for high fat and high sugar foods.  We may even be able to reverse those preferences by following a healthy diet during late pregnancy.

In this particular study, eating a healthy diet during adolescence helped reduce the preference for junk foods in makes but not females.  That's not to say that all is lost - there is always a benefit to making healthful choices, no matter your age or gender.

The "Right" Way to Lose Weight?

We all know by now that childhood overweight and obesity is a real problem that is not going to go away on its own.  A recent study at the Cincinnati Children's Hospital Medical Center compared two different dietary interventions (portion-controlled vs. reduced glycemic load) on weight status in children.  There was no statistical difference between the two groups.

This study adds weight to the idea that there is not one "right" way to manage weight.  We are quite fixated on finding the "right" way to lose weight, which can lead to disagreements and disturbed relationships.



One common area in the two groups of this study was the use of Registered Dietitians.  We need to find ways to make good quality nutritional counseling available to people who would like to improve their health and quality of life.

How Much Sugar Are You Drinking?

I would not say that the nutritional value is always equivalent, but if you need a good visual of how much sugar is in a variety of drinks, this article has some great ones!  It also contains good tips for decreasing your added sugar consumption from beverages - which are often mindlessly consumed and can rack up the calories quickly!

Vigorous Exercise May Help You Live Longer

Just as with diet, there is debate regarding the "right" kind of exercise.  Some people say that we just need to move - it doesn't matter what you do.  Others say that you have to have a certain intensity, and others indicate a specific amount of consecutive time.

A recent study followed a large group of people aged 45 and older for six years and tracked intensity of activity and death rates.  In this particular study, the death rate was lowest in people who reported that greater than 30% of their exercise was rigorous (although total exercise time was not reported here).

For many people, just getting up and doing any kind of movement is probably an improvement.  As we gain confidence in our exercise abilities, then we should consider increasing intensity.  (And remember, people with any kind of health conditions or concerns should check with a physician before starting any kind of exercise program.)

Breakfast - Still the Most Important Meal of the Day

There are so many people claiming to have the "right" way to eat - and usually these ideas vary greatly!  Now, the people in the "eat breakfast like a king, lunch like a price, and dinner like a pauper" camp have a little bit of science to back them up.

A study done in Tel Aviv compared the effects on blood sugar of a high-energy breakfast/ low-energy dinner versus a low-energy breakfast/ high-energy dinner meal plan.  In the breakfast-focused meal plan, participants consumed 704 Calories at breakfast and 205 Calories at dinner.  For the dinner-focused meal plan, those were reversed (205 Calories at breakfast and 704 Calories at dinner).  Both meal plans consumed 603 Calories at lunch.

This small study of adults (aged 30-70) with type 2 diabetes showed that the higher calorie breakfast plan resulted in lower blood glucose levels for the entire day than did the higher calorie dinner meal plan.

Energy Drinks

I don't think anyone really thinks energy drinks are "healthy."  I know many people who use them to adjust to shift work or stay awake on long drives.  I am not condoning this activity, but in moderation it probably won't kill you (unless the energy drink is the only thing keeping you alive on the long drive - then you should just pull over and take a nap).

However, many people probably have not thought about the differences in children and adults in terms of metabolism of drugs - and caffeine and other stimulants should be thought of like drugs.

Multiple stories have come out recently about deaths relating to energy drink use.  One fourteen year old girl, who did have a congenital heart condition, died as a result of caffeine overdose from two energy drinks.  Another teenage girl died of heart failure after consuming an energy drink instead of properly hydrating herself with water or an electrolyte replacement drink.

Now, researchers at the Rudd Center for Food Policy and Obesity are recommending changes in regulations, suggesting that the sale of energy drinks be controlled like tobacco and alcohol.