Friday Favorites

Hi, Everyone,

Here are my favorites for this week!

The Food Compass seems like a bad joke (only they aren’t kidding)

Are Lucky Charms and Cocoa Puffs healthier than meat and eggs? That’s what the new Tufts Food Compass ranking system would have you believe. In a recent editorial on this topic, independent journalist Nina Teicholz rightly asks: “What kind of dystopian world has nutrition ‘science’ entered into whereby a university, a peer-reviewed journal, and one of the field’s most influential leaders legitimize advice telling the public to eat more Lucky Charms and fewer eggs?” Perhaps the fact that Tufts Friedman School of Nutrition receives funding from 60 companies, including several that ranked highly on the Food Compass, has something to do with it? 

Ultra-processed foods increase the risk of cancer

Perhaps the researchers who created the Food Compass ranking system I mentioned above should read this study. It found that higher consumption of ultra-processed foods—including breakfast cereals like Lucky Charms and Cocoa Puffs—leads to a greater risk of developing and dying from cancer. This should surprise … exactly nobody. Ultra-processed foods are high in additives, flour, sugar, and other harmful ingredients and often nearly devoid of the nutrients we need for optimal health and longevity. 

A simple way to improve your sleep

Studies have shown that lavender oil improves the quality and duration of sleep and may also increase the amount of deep (slow-wave) sleep we get. A simple way to use lavender is to put a few drops of oil into a diffuser in your bedroom before bedtime. There are several options for diffusers on Amazon; this one comes with 10 different essential oils, including lavender. I love interventions like this because they’re effective, affordable, natural, and typically free of risks and side effects. 

How high-intensity interval training boosts metabolism

Several studies over the past 2 decades have shown that high-intensity interval training (HIIT) improves metabolic function. But until recently, we weren’t sure exactly why. A recent paper out of Denmark suggests that HIIT increases the concentration of proteins in muscle responsible for energy production, muscle contraction, and metabolism. This explains why you continue to get benefits for hours after an HIIT session. Here’s a free high-intensity interval workout on YouTube. It’s low-impact (i.e., doesn’t require jumping), so it’s gentle on the joints. Give it a try!

Boost the flavor and health benefits of your meals with herbs and spices

Most people don’t know that herbs and spices are among the most nutrient-dense foods we can eat. They also make food delicious and interesting! This free PDF from the Osher Center for Integrative Medicine at Vanderbilt explains the incredible benefits of herbs and spices and offers practical advice and simple recipes for how to add more herbs and spices to your meals. This is a relatively small change that can make a huge difference in your daily nutrient intake (and enjoyment of food).

In health,
Chris