This Week in Food, Health, and Fitness

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This week, read why physical activity should be fun, a new ranking of powerhouse veggies, why max speed workouts are important, how to spot a fad diet, and more.

Framing physical activity as fun influences subsequent snacking.  For people wanting to lose weight, adding physical activity doesn’t always shed extra pounds. Research suggests that many individuals overestimate the calories burned in activity, and reward themselves with too many calories. 

A series of studies showed that when people interpret their physical activity as “fun,’ they tend to eat less and make healthier food choices after.  In the first study, two groups walked 1 mile, but one group was told to monitor their exertion, while the other group was told to walk for pleasure. Researchers found that the group monitoring their exertion had a less positive mood and chose unhealthier foods after. Two follow-up experiments revealed the same pattern. Take home messages? It’s always a good idea to keep exercise fun (you’re more likely to do it), and if weight loss is your goal, don’t overcompensate for exercise with too many calories. (Marketing Letters, May 2014)

berroPowerhouse Fruits and Vegetables Ranked.  What foods are most associated with reducing chronic disease?  This study ranks fruits and vegetables on the basis of 17 nutrients of public health importance  (ie, potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K).

Here are the top 10 and their nutrient density score:

  1. Watercress  (100.00)
  2. Chinese cabbage (91.99)
  3. Chard (89.27)
  4. Beet green (87.08)
  5. Spinach (86.43)
  6. Chicory (73.36)
  7. Leaf lettuce (70.73)
  8. Parsley (65.59)
  9. Romaine lettuce (63.48)
  10. Collard green (62.49)

Notice all the leafy greens! In case you’re wondering, kale ranked 15th.  Although this list is an opportunity for lesser-known vegetables to shine, eating more vegetables, and a wide variety remains important for health.  Watercress may be a new one for some of you – so here are some good looking recipes (Preventing Chronic Disease, June 2014).

Why Max Speed Workouts Are Important for Endurance Athletes. Great article that explains why working on  top speed isn’t only for sprinters.  (Runners World)

10 Easy Ways to Spot a Fad Diet.  Great checklist by Tim Crowe. (Thinking Nutrition).

Inspiring Story. From overweight smoker to 2h16m marathon runner, 40-year-old Steve Way qualifies for Commonwealth Games. (The Guardian)Astrid_Jacobsen_at_Tour_de_Ski_wikimedia

Good News for XC Ski Fans! World Cup skiing comes to Canada. Tour de Canada 2016 will feature 8 World Cup races, with stages in Gatineau, Montreal, Quebec City, Canmore, and Lake Louise.

Healthy or Hype? Veggie Chips. Do you think these healthy sounding chips are more nutritious than regular chips? Find out.

SEASONAL RECIPE: Sesame Noodles with Asparagus – if you’re not an asparagus fan (or it’s not in season) – this is also great with other veggies!

See more Weeks in Food, Health, and Fitness

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