Olive Oil Hunter News #170

Horiatiki Salad Recipe and The MIND Diet for Brain Health: More Benefits of Olive Oil

I’m a huge fan of both Greek and Middle Eastern salads, the ingredients of which are not only delicious but also mainstays of the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, a way of eating designed for brain health. It’s an offshoot of the super-healthy Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. Why the distinction? Because the latest research on the MIND diet shows it can slow aging as well as reduce dementia risk. Add this to the list of the benefits of olive oil—it’s one of the super foods that MIND suggests including every day.

Horiatiki: The Sequel!

• Olive Oil Hunter News #226

  Tropical Shrimp Salad Recipe, Spotlight on Shrimp, Choosing and Deveining Shrimp, Fasting to Manage Type 2 Diabetes, plus Weight Gain Despite Exercise

  When it comes to classic warm-weather dishes, shrimp salad is often at the top of the list. But when summer’s heat is raging, the traditional mayo dressing can feel heavy. This recipe pairs shrimp with sweet mango and creamy avocado for a tropical taste sensation. Need to tweak your diet for better diabetes control? A new study compared three top options to uncover the best option, while other research I’m sharing found that too many calories rather than a lack of exercise is what’s behind weight gain.

  Tropical Shrimp Salad

  

  Healthy Ingredient Spotlight

  Choosing Shrimp

  According to the National Fisheries Institute, each American eats about 5 pounds of shrimp a year. To meet the demand both here and around the world, many countries, including Indonesia, India, Thailand, and Vietnam, farm shrimp for export, often under conditions that could be unsafe and hard to check on. Farmed shrimp clustered in ponds require antibiotics and chemicals to ward off diseases—they’re not only in these shrimp, but they also leech into waterways, raising concerns for the environment. One positive step forward is recirculating farms, which are in early stages in the US, that raise shrimp in large indoor tanks or under hoop houses.

  For a variety of reasons, many people choose wild-caught shrimp over farm-raised. The shrimp may be healthier, but there has been the problem of bycatch—other fish and sea creatures that get caught in shrimp nets. Fortunately, more sophisticated equipment and innovations have reduced bycatch amounts in some waters, especially in the Gulf of Mexico and around Oregon’s pink shrimp fishery.

  While there’s no single right answer, you can look for packaging that bears the label of an organization that looks out for consumers. The Marine Stewardship Council or MSC is the main certifier of sustainable wild fisheries, and 36 shrimp fisheries currently carry its blue fish label. The Monterey Bay Aquarium Seafood Watchis a program that provides science-based recommendations about which seafood to buy based on sustainability. 

  Also to keep in mind: Whole Foods stores have their own standards for both wild shrimp and farmed shrimp. The company’s standards for farm-raised shrimp ban antibiotics and preservatives and prohibit the conversion of sensitive ecosystems such as mangrove forests into shrimp farms, a practice that has devastated parts of Southeast Asia. 

  

  Quick Kitchen Nugget

  Deveining Shrimp

  

  What looks like a vein running the length of a shrimp’s back is actually its digestive tract. If the shrimp ate before getting caught, the tract can be very noticeable. Though it might be safe albeit gritty to eat, many people like to “devein” their shrimp before cooking. Allow yourself a few minutes: since you’ll be using a sharp knife, you don’t want to rush through the process, which is simple enough.

  Once the shrimp is peeled, simply run the tip of a paring knife down the length of its back to expose the digestive tract and then pop it out. Rinse the shrimp under cold water and place it in a colander before moving to the next one.

  

  For Your Best Health

  Fasting to Manage Type 2 Diabetes

  A new study from the Endocrine Society is the first to compare three popular diets head-on—intermittent fasting (also known as 5:2 intermittent energy restriction or IER), time-restricted eating (TRE), and calorie cutting (continuous energy restriction or CER). 

  Researchers found that all three can help people with type 2 diabetes lose weight and lower blood sugar, but one diet stood out: intermittent fasting. This involves eating normally five days a week and restricting calories on the other two. It led to better results in fasting blood sugar, improving insulin sensitivity, lowering triglycerides, and sticking with the plan.

  “The research fills a gap in directly comparing 5:2 intermittent energy restriction with 10-hour time-restricted eating in patients with obesity and type 2 diabetes. The findings provide scientific evidence for clinicians to choose appropriate dietary strategies when treating such patients,” said Haohao Zhang, PhD, chief physician at The First Affiliated Hospital of Zhengzhou University in Zhengzhou, China. 

  Dr. Zhang and colleagues performed a single-center, randomized, parallel-controlled trial at the First Affiliated Hospital of Zhengzhou University from November 19, 2021, to November 7, 2024. Ninety patients were randomly assigned to one of the three diet plans, with consistent weekly caloric intake across all groups. A team of nutritionists supervised the 16-week intervention.

  At the end of the study, there were no significant differences in HbA1c reduction and weight loss between the IER, TRE, and CER groups. However, the absolute decrease in HbA1c and body weight was greatest in the IER group. The IER group had the highest adherence rate at 85%, followed by the CER group at 84% and the TRE group at 78%. Dr. Zhang said these findings highlight the feasibility and effectiveness of dietary interventions for people who have obesity and type 2 diabetes.

  

  Fitness Flash

  Weight Gain Despite Exercise 

  

  We aren’t moving less—we’re just eating more, according to a Duke University study showing that diet, not laziness, is fueling the obesity epidemic across industrialized nations. Our diet, not our activity level, is what has changed the most. 

  “Despite decades of trying to understand the root causes of the obesity crisis in economically developed countries, public health guidance remains stuck with uncertainty as to the relative importance of diet and physical activity. This large, international, collaborative effort allows us to test these competing ideas. It’s clear that changes in diet, not reduced activity, are the main cause of obesity in the US and other developed countries,” said Herman Pontzer, PhD, principal investigator with Duke University’s Pontzer Lab, part of the department of evolutionary anthropology at the Trinity College of Arts & Sciences.

  The researchers analyzed thousands of measurements of daily energy expenditure, body fat percentage, and body mass index from adults aged 18 to 60 across 34 populations spanning six continents. The more than 4,200 adults included in the study came from a wide range of lifestyles and economies, including hunter-gatherer, pastoralist, farming, and industrialized populations. To further categorize the level of industrialization, the researchers also integrated data from the United Nations Human Development Index to incorporate measures of lifespan, prosperity, and education.

  “While we saw a marginal decrease in size-adjusted total energy expenditure with economic development, differences in total energy expenditure explained only a fraction of the increase in body fat that accompanied development. This suggests that other factors, such as dietary changes, are driving the increases in body fat that we see with increasing economic development,” said Amanda McGrosky, PhD, a Duke postdoctoral alumna and lead investigator for the study, now an assistant professor of biology at Elon University.

  The researchers hope the study helps clarify public health messaging and strategies to tackle the obesity crisis and explain that the findings do not mean that efforts to promote physical activity should be minimized. Instead, the data support an emerging consensus that both diet and exercise should be prioritized. “Diet and physical activity should be viewed as essential and complementary, rather than interchangeable,” the study noted. The researchers will next work to identify which aspects of diet in developed countries are most responsible for the rise in obesity.

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• Tropical Shrimp Salad

  This shrimp salad refresh uses a light vinaigrette to bring out the flavors of the shellfish as well as the mango and avocado. For ease, zest the citrus fruits before juicing them.

  Ingredients

  For the vinaigrette:

  • 1 tablespoon orange zest
  • 1/4 cup fresh orange juice
  • 2 tablespoons lime zest
  • 1/4 cup fresh lime juice
  • 2 teaspoons honey
  • 1 teaspoon low-sodium soy sauce
  • 1/4 cup extra virgin olive oil
  • 1 tablespoon finely chopped fresh cilantro or flat-leaf parsley

  For the salad:

  • 1 pound jumbo or extra-large shrimp, preferably wild caught, peeled and deveined if needed
  • 1 large ripe mango, diced
  • 1 large ripe avocado, diced
  • 12 cherry tomatoes, halved
  • 6 cups mixed lettuces such as arugula, radicchio, and green leaf, rough chopped

  Directions

  Step 1

  Boil the shrimp in a large pot of salted water until they turn pink, 3 to 5 minutes; drain and set aside to cool.

  Step 2

  In a small bowl, whisk together the zests, juices, honey, and soy sauce. Keep whisking as you drizzle in the olive oil. Fold in the cilantro or parsley.

  Step 3

  In a large bowl, combine the shrimp, mango, avocado, and tomatoes. Drizzle on half the vinaigrette and toss gently. 

  Step 4

  Divide the lettuces among four plates and top with equal amounts of the shrimp mixture. Pass the rest of the vinaigrette separately.

  Yields 4 servings

• Olive Oil Hunter News #225

  Caprese Bites Recipe, Spotlight on Summer Squash, Foods that Lower Blood Pressure plus Exercise and Vitamin D Levels

  Have a bumper crop of summer squash? Turn a Caprese salad into succulent morsels wrapped in slices of summer squash for a great light meal or party-ready hors d’oeuvres. If you’re a tea or chocolate lover, you’ll be pleased to read about the effects of a micronutrient found in them as well as in apples and grapes. Summer is a great time to add to vitamin D stores—a new study outlines how to better maintain levels come winter.

  Caprese Bites

  

  Healthy Ingredient Spotlight

  Summer Squash

  Whether you’re choosing yellow squash or zucchini, these thin-skinned veggies are very versatile—they can be enjoyed raw or cooked and don’t need peeling. A key difference between the two varieties is size. While most yellow squash are on the short side, zucchini can be short or long, thick or thin. Similarities include their nutritional profile with good amounts of vitamins A and C, potassium and magnesium, and fiber. When shopping, choose firm vegetables without soft spots and treat them with care because those thin skins can get nicked or bruised easily.

  

  

  Quick Kitchen Nugget

  Storing Summer Squash

  Summer squash will keep for up to a week in the crisper drawer of your fridge, wrapped in paper towel and then in a cloth vegetable bag for protection. 

  

  For Your Best Health

  Foods that Lower Blood Pressure

  

  A study from the University of Surrey in the UK has found that naturally occurring compounds called flavan-3-ols, a subgroup of flavanols, may improve blood pressure and the health of blood vessels. The research, published in the European Journal of Preventive Cardiology, analyzed data from 145 randomized controlled studies and found that regular consumption of flavan-3-ols, found in cocoa, tea, apples, and grapes, can lead to a reduction in blood pressure readings, particularly in people with elevated or high blood pressure. In some cases, the average blood pressure-lowering effects were comparable to those seen with some medications.

  Flavan-3-ols were also found to improve the function of the endothelium, the inner lining of blood vessels, which is crucial for overall cardiovascular health. This improvement occurred independently of blood pressure changes, suggesting a broader positive impact on the circulatory system.

  “The findings are encouraging for those looking for accessible ways to manage their blood pressure and support their heart health through enjoyable dietary changes,” said Dr. Christian Heiss, lead author of the study and professor of cardiovascular medicine at the University of Surrey. “Incorporating small amounts of commonly consumed foods like tea, apples, dark chocolate, or cocoa powder into a daily balanced diet could provide beneficial amounts of flavan-3-ols. While not a replacement for prescribed medications or medical advice, including more flavan-3-ol-rich foods in a daily routine could be a valuable addition to a healthy lifestyle, especially for those with higher blood pressure. These are findings that, although promising, require ongoing investigation.”

  

  Fitness Flash

  Exercise and Vitamin D Levels

  With all its outdoor activities, summer is a great time to naturally boost the body’s vitamin D levels. But how can you maintain those levels come winter? A study from the University of Bath, University of Birmingham, University of Cambridge, and others in the UK, published in Advanced Science, has found that regular moderate-intensity exercise helps maintain crucial vitamin D levels during the darker months.

  Participants who were either overweight or obese and who completed a 10-week indoor exercise program over winter experienced significantly smaller drops in vitamin D levels compared to those who didn’t exercise, even though their body weight was deliberately maintained. The program involved four sessions per week: two treadmill walks, one longer steady-state bike ride, and one high-intensity interval bike session.

  Notably, exercise completely preserved the body’s active form of vitamin D (1,25(OH)₂D₃), which plays a key role in supporting bone health, the immune system, and various organs. Previous studies suggested that vitamin D supplements alone do not help maintain this active form.

  Key findings:

  • People who exercised saw a smaller drop in their overall vitamin D levels over winter—about 15 percent compared to a 25 percent drop in those who didn’t exercise.
    
  • Those who exercised kept healthy levels of the active form of vitamin D, which helps support the immune system and bone health.
    
  • Weight was kept stable throughout the study, indicating the effect was due to exercise—not weight loss.

  To ensure sunlight didn’t skew the results, the study ran between October and April, when natural vitamin D production from sunlight is minimal in this part of the UK, and participants were asked to avoid supplements.

  A previous study from the team showed that a single workout can briefly boost vitamin D levels. This is the first one to show that regular cardio exercise can maintain basal circulating vitamin D levels and offer lasting protection during the winter months.

  As Oly Perkin, PhD, lead author and lecturer from the Centre for Nutrition, Exercise and Metabolism at the University of Bath explained, this is the first study to show that exercise alone can protect against the winter dip in vitamin D. It’s a powerful reminder that we still have lots to learn about how exercise benefits our health.

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• Caprese Bites

  Baked summer squash strips are perfect for making finger food roll-ups. For this recipe, I’m filling them with the ingredients of a classic Caprese salad, one of my favorite seasonal dishes. Try to choose squash that are the same thickness from tip to base.

  Ingredients

  • Two 6- or 7-inch yellow summer squash or zucchinis
  • Extra virgin olive oil 
  • Coarse sea salt
  • 8 ounces fresh mozzarella
  • 12 cherry tomatoes, more as needed, halved
  • Basil leaves, to taste
  • Garlic chives (optional)
  • Balsamic vinegar of Modena
  • Freshly ground black pepper, to taste

  Directions

  Step 1

  Preheat your oven to 375°F. Use the straight blade of a box grater or a mandoline to slice the squash into lengths about 1/8-inch thick. Each squash should yield about 8 slices.

  Step 2

  Arrange the squash slices on a rimmed sheet pan lined with parchment paper and lightly brush with olive oil, then sprinkle with salt. Bake for about 15 minutes until soft but not browned. Remove the pan from the oven and let cool.

  Step 3

  Cut the mozzarella into thin lengths; they should be about the width of each squash slice and a third as long. Center a piece of mozzarella on a squash length, top with a cherry tomato half, pressing it in to anchor it, and then with a basil leaf. Roll up the squash and tie it with a chive or secure it with a toothpick. Arrange the bites on a serving dish and drizzle with balsamic and more olive oil. Sprinkle on salt and black pepper to taste.

  Yields 4 to 8 servings

• Olive Oil Hunter News #224

  Very Berry Chocolate Bars Recipe, Spotlight on Dark Chocolate, The Differences Between Dark and Milk Chocolate, Melting Chocolate in the Microwave, Outdoor Exercise and Air Quality

  Healthy foods aren’t only about whole grains and vegetables. Some can satisfy a sweet tooth, too. That’s because foods like berries and dark chocolate have a wide category of nutrients called flavonoids. Read about newly discovered benefits in the first research piece I’m sharing…then indulge in one of these chocolate bars! With summer upon us, it can be enjoyable to exercise outdoors, but air quality could be a concern. The tips below will help you make smart choices.

  Very Berry Chocolate Bars

  

  Healthy Ingredient Spotlight

  The Differences Between Dark and Milk Chocolate

  Each type of chocolate has its fans, with some people loving both. But for the better nutritional profile, dark is the winner. First, it tends to have less sugar, though there are sugar-free versions of both. Second, dark chocolate is vegan friendly since it doesn’t contain any milk solids—it’s naturally dairy free. Another edge: it has up to two or three times the antioxidants called flavanols, a type of flavonoid, found in milk chocolate (see For Your Best Health below to learn why that matters). This is thanks to its higher percentage of cocoa solids or cacao, so always look for labels that give this information. There’s no FDA-mandated minimum of cocoa solids for dark chocolate, but many makers list this along with a description of the chocolate’s flavor profile, which is important for bakers. Those cocoa solids also give dark chocolate a much richer flavor than milk chocolate. 

  

  

  Quick Kitchen Nugget

  Melting Chocolate in the Microwave

  This is an easy way to melt chocolate without using the stovetop: Place three-quarters of the needed amount in a microwave-safe bowl and microwave on the 50% setting for 30 seconds to 1 minute at a time, checking between bursts. When the chocolate has melted, add the reserved chocolate to the bowl, let it sit for a minute, then fold it together with a spatula. As the additional chocolate melts, it will also bring down the temperature of the microwaved chocolate.

  Note: Chocolate melts better when it’s in smaller pieces. If you don’t want to have to chop up a block of chocolate, buy coin-shaped wafers from brands like Valrhona, Callebaut, and Guittard. Save chocolate chips for cookies because they’re made to not melt completely.

  

  For Your Best Health

  Flavonoid-rich Foods for Health

  

  A recent study led by researchers from Queen’s University Belfast, Edith Cowan University Perth (ECU), the Medical University of Vienna, and Universitat Wien in Austria found that increasing the diversity of flavonoids in your diet—from foods like cocoa, tea, apples, and grapes as well as blueberries, strawberries, and oranges—could help prevent the development of health conditions such as type 2 diabetes, cardiovascular disease (CVD), cancer, and neurological diseases and offers the potential of living longer. Published in Nature Food, the study tracked over 120,000 participants from 40 to 70 years old for more than a decade.

  ECU research fellow, first author, and co-lead of the study Benjamin Parmenter, PhD, made the initial discovery that a flavonoid-diverse diet is good for health. “Flavonoid intake of around 500 mg a day was associated with a 16% lower risk of all-cause mortality, as well as a ~10% lower risk of CVD, type 2 diabetes, and respiratory disease. That’s roughly the amount of flavonoids that you would consume in two cups of tea.”

  Dr. Parmenter added that those who consumed the widest diversity of flavonoids had an even lower risk of these diseases, even when consuming the same total number of milligrams. For example, instead of just drinking tea, also enjoy berries, chocolate, and apples.

  “We have known for some time that higher intakes of dietary flavonoids, powerful bioactives naturally present in many foods and drinks, can reduce the risk of developing heart disease, type 2 diabetes, and neurological conditions like Parkinson’s,” said study co-lead professor Aedín Cassidy, PhD, from the Co-Centre for Sustainable Food Systems and Institute for Global Food Security at Queen’s. “We also know from lab data and clinical studies that different flavonoids work in different ways—some improve blood pressure, others help with cholesterol levels and decrease inflammation. This study is significant, as the results indicate that consuming a higher quantity and wider diversity has the potential to lead to a greater reduction in ill health than just a single source.”

  Professor Tilman Kühn, PhD, a co-lead author, noted that the importance of diversity of flavonoid intake hadn’t been investigated until now, making this study very significant, as the findings align with the belief that eating the rainbow is invaluable for maintaining good health. “Eating fruits and vegetables in a variety of colors, including those rich in flavonoids, means you’re more likely to get the vitamins and nutrients you need to sustain a healthier lifestyle,” he said.

  The first-ever dietary guidelines for flavonoids were released recently, but this research goes one step further. “Our study provides inaugural evidence that we may also need to advise increasing diversity of intake of these compounds for optimal benefits,” Dr. Parmenter said.

  “The results provide a clear public health message, suggesting that simple and achievable dietary swaps, such as drinking more tea and eating more berries and apples for example, can help increase the variety and intake of flavonoid-rich foods, and potentially improve health in the long term,” Dr. Cassidy added.

  

  Fitness Flash

  Outdoor Exercise and Air Quality

  According to experts at ACE (American Council on Exercise), a leading certifier of fitness professionals, it’s important to know your local air quality before you go outside to exercise. When the air quality is bad, it can put your overall health at risk, cause increases in resting and exercise heart rate and blood pressure, worsen asthma, and decrease lung function and oxygen-carrying capacity. This is because, in part, your body’s natural air-filtration system process is less effective when you breathe through your mouth and more pollutants reach the lungs. This is true regardless of the cause of bad air quality, including wildfires, pollen, and even heavy traffic. 

  ACE has these suggestions:

  • Understand the risk-reward balance between physical activity and air pollution. On some days, it may be safer to bring your workout indoors or at least reduce the intensity at which you work out.
    
  • Pay attention to the air-quality index in your area. You can check it daily at airnow.gov. 
    
  • Be mindful of when and where you exercise. Avoid heavily trafficked roads at peak commuting times, for instance. Look at pollen reports before you go out if you’re sensitive to this allergen.
    
  • Consider wearing a face mask. It will keep you from inhaling allergens and pollutants without impacting your performance.

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• Very Berry Chocolate Bars

  Olive oil enhances dark chocolate by adding a fresh, slightly herbal taste. Raspberries and pistachios add layers of flavor and texture. Tip: Blueberries and almonds are another great combo.

  Ingredients

  • 3 ounces raspberries 
  • 8 ounces dark chocolate discs or pieces, preferably 70% cacao
  • 2 tablespoons extra virgin olive oil 
  • 1 ounce shelled, unsalted pistachios

  Directions

  Step 1

  Rinse the raspberries and pat dry with paper towels; set aside.

  Step 2

  Melt 6 ounces of the chocolate in a glass bowl placed over simmering (not boiling) water, stirring with a silicone whisk or spatula until fully melted. Carefully remove the bowl from the heat and place on a towel or hot pad on your counter. A few pieces at a time, add in the rest of the chocolate. This tempers it, or brings it down in temperature, so that the finish of the chocolate bars will be shiny. (If you have an instant-read thermometer, the chocolate on the stove should reach about 118°F and go down to 90°F after you add in the rest.) Stir in the olive oil until fully incorporated.

  Step 3

  Line a cookie sheet with waxed paper. Pour out the tempered chocolate in three sections and use an offset spatula to smooth each one out to a 4-by-3-inch rectangle (don’t worry about being too exact). 

  Step 4

  Sprinkle equal amounts of raspberries and pistachios on each bar. Let the chocolate harden in a cool spot for two or more hours, then use a spatula to transfer to a glass container. Store in the fridge and enjoy within 3 days. 

  Yields 3 bars

• Olive Oil Hunter News #223

  Summer Lentil Salad Recipe, Spotlight on Lentils, The Mediterranean Diet for IBS and Outrunning Alzheimer’s

  Lentils are the unsung heroes of the legume family—high in protein and fiber along with other nutrients and fast to cook. They’re the perfect replacement for rice in summer salads and side dishes. They also fit right into the Mediterranean diet, a way of eating that could be a welcome change from the FODMAP diet for people living with IBS, according to a new study. I’m also sharing research that takes a deeper dive into exercise as a weapon in the war against Alzheimer’s.

  Summer Lentil Salad

  

  Healthy Ingredient Spotlight

  Let’s Hear It for Lentils

  High in fiber, vitamin C, and other antioxidants, strawberries also deliver potassium, folate, and magnesium. But they also have a tendency to get moldy when moisture gets trapped between the berries, especially in typical clamshell plastic containers. A simple storage trick is to unpack them as soon as you get home and transfer them, unwashed, to a paper towel-lined glass container—line them up upside down, leaving a bit of room between them, and store in the fridge, uncovered, suggest the experts at the Utah State University Extension. Wash them just before hulling (a curved grapefruit knife works great) and blot dry with fresh paper towels.

  

  

  Quick Kitchen Nugget

  Making Lentils in Advance

  With 22 grams of protein in every cup of cooked French lentils, these nutrient-dense nuggets are great to have in the fridge, ready to sprinkle on green salads, add to other side dishes, or have as a satisfying snack drizzled with olive oil. Once you’ve cooked up a batch, drain them and let them come to room temperature. Transfer to a glass container and pop into the fridge. They’ll stay fresh for up to one week.

  

  For Your Best Health

  The Mediterranean Diet for IBS 

  IBS, or irritable bowel syndrome, affects an estimated 4 to 11 percent of all people, and most prefer dietary interventions to medication. Many try following the low-FODMAP diet, according to researchers at Michigan Medicine. It improves symptoms in more than half of patients, but it’s restrictive—it cuts out so many foods that people find it hard to follow. Previous investigations from these researchers, who were looking for more acceptable versions, led to their “FODMAP simple” diet, which only restricts the food groups in the FODMAP diet that are most likely to cause symptoms. Still, because any type of restrictive diets can be difficult to adopt, Michigan Medicine gastroenterologist Prashant Singh, MBBS, and his colleagues decided to look at a completely different alternative, the Mediterranean diet. 

  Many physicians are already behind the Mediterranean diet because of its benefits to cardiovascular, cognitive, and general health. With so many advantages, they wanted to see whether it could also bring IBS symptom relief. “In addition to the issue of being costly and time-consuming, there are concerns about nutrient deficiencies and disordered eating when trying a low-FODMAP diet. The Mediterranean diet interested us as an alternative that is not an elimination diet and overcomes several of these limitations related to a low-FODMAP diet,” said Dr. Singh.

  

  For the pilot study, 20 participants, all of whom were diagnosed with either IBS-D (diarrhea) or IBS-M (mixed symptoms of constipation and diarrhea), were randomized into two groups. For four weeks, one group followed the Mediterranean diet and the other followed the restriction phase of a low-FODMAP diet.

  The primary endpoint was an FDA-standard 30 percent reduction in abdominal pain intensity after four weeks. In the Mediterranean diet group, 73 percent of the patients met the primary endpoint for symptom improvement versus 81.8 percent in the low-FODMAP group. Though the low-FODMAP group experienced a greater improvement measured by both abdominal pain intensity and the IBS symptom severity score, the Mediterranean diet did provide symptom relief with fewer food restrictions.

  “This study adds to a growing body of evidence that suggests that a Mediterranean diet might be a useful addition to the menu of evidence-based dietary interventions for patients with IBS,” said William Chey, MD, chief of gastroenterology at the University of Michigan, president-elect of the American College of Gastroenterology, and senior author of the research paper.

  Researchers found the results of this pilot study encouraging enough to warrant future and larger controlled trials to investigate the potential of the Mediterranean diet as an effective intervention for patients with IBS. They believe studies comparing the long-term efficacy of the Mediterranean diet with long-term outcomes following the reintroduction and personalization phases of the low-FODMAP diet are needed.

  

  Fitness Flash

  Outrunning Alzheimer’s?

  A Mass General Brigham study, published in Nature Neuroscience, has revealed how exercise rewires the brain at the cellular level. “While we’ve long known that exercise helps protect the brain, we didn’t fully understand which cells were responsible or how it worked at a molecular level,” said senior author Christiane D. Wrann, DVM, PhD, a neuroscientist and leader of the Program in Neuroprotection in Exercise at the Mass General Brigham Heart and Vascular Institute and the McCance Center for Brain Health at Massachusetts General Hospital. “Now, we have a detailed map of how exercise impacts each major cell type in the memory center of the brain in Alzheimer’s disease.”

  The research team from Mass General Brigham and collaborators at SUNY Upstate Medical University leveraged advanced single-nuclei RNA sequencing (snRNA-seq), a relatively new technology that allows researchers to look at activity at the molecular level in single cells for an in-depth understanding of diseases like Alzheimer’s, along with a widely used preclinical model for Alzheimer’s disease. Focusing on a part of the hippocampus, a critical region for memory and learning damaged early in Alzheimer’s, they identified specific brain cell types that responded most to exercise. 

  They exercised a common mouse model for Alzheimer’s disease using running wheels, which improved the mice’s memory compared to their sedentary counterparts. They then analyzed gene activity across thousands of individual brain cells, finding that exercise changed activity both in microglia, a disease-associated population of brain cells, and in a specific type of neurovascular-associated astrocyte (NVA), newly discovered by the team, which are cells associated with blood vessels in the brain. Furthermore, the scientists identified the metabolic gene Atpif1 as an important regulator to create new neurons in the brain. “That we were able to modulate newborn neurons using our new target genes set underscores the promise our study,” said lead author Joana Da Rocha, PhD, a postdoctoral fellow working in Dr. Wrann’s lab.

  To ensure the findings were relevant to humans, the team validated their discoveries in a large dataset of human Alzheimer’s brain tissue, finding striking similarities. “This work not only sheds light on how exercise benefits the brain but also uncovers potential cell-specific targets for future Alzheimer’s therapies,” said Nathan Tucker, a biostatistician at SUNY Upstate Medical University and co-senior author of the study. “Our study offers a valuable resource for the scientific community investigating Alzheimer’s prevention and treatment.”

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• Quarter 2—Chilean Harvest

  Sumptuous Fresh-Pressed Olive Oils from Chile’s Leading Artisanal Producer Will Delight Your Taste Buds and Elevate Every Meal

  

  • These Club exclusives, available nowhere else, showcase this South American country’s amazing olive varietals.
  • Each unique blend is extraordinarily food-friendly, ready to lavish on all your seasonal dishes.
  • Certified by an independent lab to be 100 percent extra virgin olive oil, this trio was rushed to the US by jet so that you can experience the tantalizing flavors and healthy polyphenols at their peak.

  ---

  Majestic, awe-inspiring, breathtaking—those are the adjectives that come to mind every time I fly over the snow-capped Andes on my way to Santiago. The Chilean harvest always holds many surprises for your Olive Oil Hunter, and this year the results are beyond spectacular, from an enchanting Picual to an Arbequina enhanced with Coratina to an olive oil that’s an international cornucopia of cultivars—five varietals that come together to exceed the sum of its delicious parts! I am thrilled to present them to you for your warm-weather table.

  

  My Merry Band of Tasters, Down South America Way

  With the seasons reversed in the Southern Hemisphere, it always takes a few minutes to get accustomed to seeing the colors of autumn after leaving spring behind in the US. This is also Chile’s wine country (not as well-known as the Mendoza region of neighboring Argentina, but arguably ment to create outstanding olive oils rather than cut corners for a fast profit.)

  At Juanjo’s side is master agronomist Juan Carlos Pérez, who, with 20 years of experience (more than three-quarters of them at Pobeña!), is considered a top olive expert in the country, and also has a patient and gentle nature that keeps everyone on an even keel. Thanks to his skill in the field—I’ve always said that exceptional olive oil starts in the field and is finished in the mill—we had incredible choices to play with! In Chile, “we” always includes my good friend and international olive oil competition judge Denise Langevin and my favorite olive savant, Duccio Morozzo della Rocca, whose expertise is in demand around the world.

  

  Outpacing the Imminent Frost

  This season had none of the typical drama—there was enough water for irrigation as needed, thanks in part to a new well on the farm and a light rain that primed the olives for harvest. But, in recent years, Mother Nature found a new Chilean curveball to throw: an early frost. That’s when the temperature drops below freezing overnight. When the dip lasts five hours or so, the olives freeze on the trees, negatively affecting the flavor of their oils. Last year, we heard that 40 percent of the country’s olives froze. But that didn’t stop lesser-quality oils from being sold at sky-high prices on the global market. As the country’s preeminent farm, Pobeña now has the better plan: harvest early to avoid the problem. “You lose some quantity,” Juanjo explained, “but the quality is superb, with vibrant aromas.”

  

  I often talk about our fresh-pressed olive oils being food-friendly, and the culinary experiences we had in Santiago and in the countryside showcased this quality in our trio. We generously drizzled them at the farm-to-table lunch we had at the Alonso family homestead as well as the feast we enjoyed in Santa Cruz at Francis Mallmann’s Fuegos de Apalta, named for the open-fire kitchen in the center of the restaurant, a hallmark of the world-renowned grill master. Impressively, when we toured behind the scenes at Boragó, ranked one of the top restaurants in the world, we saw that Pobeña olive oil was used in the preparation of the exquisitely constructed food-as-art still-lifes created by its vast team of chefs. Though many fine-dining restaurants around the world use less expensive oils (to avoid cutting into their margins), Boragó, located in Santiago’s Vitacura neighborhood, uses only the very best—just like you, my discriminating Club member. Get ready to experience the taste sensations of these harvest-fresh oils in the inspired dishes in this report’s recipe section as well as with all your favorite food

  Happy drizzling!
  

  

  T. J. Robinson 
  The Olive Oil Hunter®

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  This Quarter’s First Selection

  • Producer: Denise Langevin La Estrella, Chile
  • Olive Varieties: Arbequina, Coratina
  • Flavor Profile: Mild

  

  “I cook everything with olive oil,” exhorts international olive oil authority Denise Langevin, drizzling a shimmering stream of our just-pressed Chilean blend over a grilled chorizo sausage in a soft roll, the savory South American sandwich known as choripán. “Many people save it for salad, and I tell them olive oil is for all food, you know.” Denise knows. She is a superlative olive oil taster, an in-demand adjudicator of olive oil competitions around the globe, from Los Ange-les to Turkey to China. Also an outstanding home chef, Denise treated me and my Merry Band of Tasters to a mouth-watering celebratory lunch at her home, a converted farmhouse in the town of Codegua, where she lives with her husband, Luis, Rottweiler Augustina, and a sheep named Pio Pio.

  When we pulled up on a perfectly crisp autumn day—remember, Chile’s seasons are the opposite of ours—Luis was already manning the grill next to their tiled patio, as Pio Pio munched on grass in a corner of the yard. Denise ushered us to the table, where we whetted our appetite with marinated olives, some stuffed with blanched almonds and others with jamón Serrano (see the recipe on below). Lifting glasses of lime-hued pisco sour, we toasted to another collaborative culinary venture.

  Then, savoring the food-friendliness of our dazzling olive oil, we dined like kings on the afore-mentioned choripán, topped with one of two zesty pebres (Chilean salsa), and satisfying empanadas, warm from the grill and filled with pino (beef). For dessert, Denise wooed us with exquisitely tiered slices of milhojas, a Chilean millefeuille cake of sweet crepes layered with dulce de leche. I am swooning just remembering it.

  

  I first met Denise more than a decade ago, in 2013, when she was director of exports at the Don Rafael Estate, one of Chile’s pioneer ultra-premium olive oil producers. As two supertasters, Denise and I hit it off from the start—I loved hearing about her adventures as an international olive oil judge, and she was intrigued to learn about my mission to provide the world’s finest fresh-pressed olive oil to Club members year-round. We first collaborated on an exclusive Club selection in 2020 and have worked together ever since. I adore strolling through the olive groves with her, stopping to test the fruit for ripeness (see photo on above).

  Denise and I also share a pressing desire to educate others about the extraordinary flavors and bounteous health benefits of EVOO. In recent years, Denise has partnered with local grade schools to help foster healthy eating habits among schoolchildren, teaching eager kids about gardening and Chile’s abundant, nutritious produce. “Tia Denise,” the kids cheer, as they run to her—it’s amazing to witness. Denise’s warm, generous personality, delicately calibrated judgment, and exquisitely discriminating palate are mirrored in the qualities of this quarter’s mild selection. “Every collaboration is also a celebration,” Denise says, of its creators as well as of the olive varieties.

  

  Impressions and Recommended Food Pairings

  This Arbequina enhanced with a touch of Coratina is bright, harmonious, and very complex. On the nose, we sensed fresh-cut grass, sweet almond, lettuce, green apple, mint, and hints of celery and lemon zest. On the palate, we noted fresh walnuts and the sweetness of green banana and fennel, plus Romaine lettuce and oregano, the bitterness of Belgian endive, and the lingering spiciness of celery leaves and white pepper.

  Enjoy it with eggs, morning smoothies, lighter vinaigrettes, pasta salads, and salads with fruit; pan-seared cilantro citrus fish* and other mild fish, ceviche, and grilled chicken; quinoa bowls, rice dishes, cauliflower fritters, pastelera de choclo and other fresh corn dishes, artichokes, and asparagus; brie, ricotta, mozzarella, and other mild cheeses; hummus; stone fruit, baked goods, dulce de leche trifle, vanilla ice cream, and yogurt.

  *See the recipe section for bolded dishes.

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  This Quarter’s Second Selection

  • Producer: El Agrónomo, La Estrella, Chile
  • Olive Varieties: Coratina, Frantoio, Arbequina, Arbosana and Koroneiki
  • Flavor Profile: Medium

  

  A large map of the farm hangs in the tasting room at Agrícola Pobeña. It’s a colorful jigsaw puzzle that identifies the locations of all their olive fruit varietals—I like to think of it as a visual representation of the skills of master agronomist Juan Carlos Pérez. Rather than cluster each varietal together, he has created a lot of interplay to maximize sun exposure as well as changes in elevation, from flat areas to hilly ones where hand harvesting is a must.

  Juan Carlos was drawn to agriculture as a child. Of his parents’ six sons, he was the only one who would excitedly sit next to his dad, a farmer, on his tractor. Fittingly, Juan Carlos’s youngest, eight-year-old Laura, is already showing signs of wanting to follow in his footsteps.

  He had a blank slate when he arrived at the farm, excited at the prospect of growing a wide range of varietals, now 11 in all. He planted the first tree with the Alonso family, and it’s been a happy marriage ever since. Deeply knowledgeable across fields from earth science to biochemistry, Juan Carlos understands the unique terroir of this region like the back of his hand.

  I asked him what makes Chilean extra virgin olive oils so special. “Location, location, location—we’re just 40 kilometers from the sea in a climate so similar to the Mediterranean,” he answered. “The topography of the farm is also key. We have a lot of gentle hills and have oriented the trees to the sun. Each oil has a different profile based on where the trees were planted. I feel that the oils from olives grown in the hills are more powerful—and those are the ones you used for the oils for Club members,” Juan Carlos said proudly.

  

  This very special olive oil is a veritable United Nations of varietals, with Coratina and Frantoio representing the Italian contingent, Arbequina and Arbosana from Spain, and Koroneiki from Greece. It’s a masterful blending of five distinct “voices” that we orchestrated into a harmonious chorus.

  

  Despite all the demands of the farm—Juan Carlos now turns his attention to propagating new trees, pruning and nurturing in preparation for the next season—he always amazes me with how he happy he looks. His calm demeanor has helped him retain a strong field team that comes back year after year. They gain more experience with each season, in turn making the harvest run smoothly.

  I believe that a truly great olive oil starts with the fruit, in the grove, in the hands of the agronomist, who then works hand in hand with a master miller to turn amazing fruit into extraordinary olive oil. With his attention to detail and brilliant results, Juan Carlos is raising the bar for other agronomists around the world. We celebrate him by naming this exceptional olive oil El Agrónomo, after this star agronomist. When you taste it, you will too!

  

  Impressions and Recommended Food Pairings 

  Only a talented agronomist could have made it possible to create this blend of five olive varietals originating from Italy, Spain, and Greece. The aroma is lush, with notes of Belgian endive, walnuts and almonds, green banana, baby spinach, Tuscan kale, arugula, and thyme, plus hints of vanilla bean, cinnamon, and lime zest. We tasted green almond, artichoke, escarole, arugula, and rosemary, the bitterness of chicory and radicchio, and spiciness of both Szechuan and black peppercorns.

  Rich and verdant, this versatile olive oil will enhance pork, turkey, seafood dishes such as grilled shrimp with pisco and merquèn* and vieiras a la parmesana, and fattier fish, like sardines, tuna, and salmon; white and sweet potatoes, broccoli, and grilled vegetables; salads with nuts; beans, lentils, and grains; guacamole and other avocado dishes; pesto; and chocolate desserts.

  *See the recipe section for bolded dishes.

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  This Quarter’s Third Selection

  • Producer: Abel Alonso, La Estrella, Chile
  • Olive Varieties: Picual
  • Flavor Profile: Bold

  

  You’d be hard-pressed to meet anyone as gregarious as Juanjo Alonso, the youngest of five brothers, all of whom are involved in the various businesses started by their father, Abel. I find his joie de vivre contagious and look forward to spending time with him every year.

  Juanjo’s journey from student at the San Francisco Art Institute in California to head of Chile’s premier olive oil producer began soon after he graduated. The budding artist supported himself as a house painter. Knowing that Juanjo had no interest in the family’s main concern, a very successful shoe company, Abel was able to eventually lure him back to Chile by offering to pay him the equivalent of a year’s salary to paint its corporate offices!

  

  It wasn’t long before Abel shared his vision for an olive farm with Juanjo, the son he felt was destined for the project. Abel was born in the Basque region of Spain in 1935, at the start of the political and economic unrest that would lead to the country’s civil war. His family survived thanks to the food they grew in their garden, the memory that inspired his new quest.

  One day he asked Juanjo to check out a potential property with him. “I had fallen in love with the majestic olive trees during my time in Northern California and had already started googling ‘olive trees’ and ‘olive farming,’ so I knew that even though the farm we visited was very nice, it was at too high an elevation considering the proximity to the Andes. ‘Olives don’t like frost, so this is not the property for us,’ I told my dad. And he immediately put me in charge of finding the right one!” Juanjo recounted.

  Fast forward to today, and the fruits of all their early decisions are evident with award after award lining the mill walls. What I truly admire is that they allot resources for continual improvement, always reinvesting to maintain their high standards, from updating their irrigation system to buying new tractors to speed the fruit to the mill. It’s wonderful to hear Juanjo credit the Club for helping Chilean olive oils getting the recognition they so rightly deserve.

  

  There’s also sad news to share. Late last summer, Abel became gravely ill while on a visit to Spain. Back in Chile, he refused treatment, preferring to spend his last days at the farm surrounded by his adoring family. “One after-noon, we sat together, looking out at the olive groves. ‘We made it, you and I—I believed in you, and I am so proud that you made our dream a reality,’ he told me.” Juanjo’s admiration for his father and the heartbreak over his loss were evident in his eyes.

  We pay homage to Abel with this very special oil that bears his name and a label featuring the family’s coat of arms and a Basque-inspired font. I know he would have been ecstatic about this magnificent Picual I’ve created for you, a varietal from his native Spain, a zesty, complex character like Abel himself.

  Impressions and Recommended Food Pairings

  A Picual lover’s dream, this is a bold expression of the cultivar. It’s intensely green and herbaceous on the nose: green tomato and tomato leaf, celery, arugula, and Asian pear, with notes of chopped basil and peppermint. It’s very green and vegetal on the palate, with the flavors of wheatgrass, baby kale, spinach, and pear; the astringency of green tea, bitterness and zest of arugula, and spiciness of green peppercorns; plus notes of wild mint, parsley, and rosemary.

  Its big personality is perfect for hearty dishes like chorizo hash,* chicken empanadas, arrollado de huaso, costillar de chancho, grilled steaks, lamb, duck, and wild game; dark leafy green salads and bold vinaigrettes; crudités; tomato recipes from pizza and bruschetta to gazpacho and sauces; hearty pasta dishes; cured meats; blue and other aged cheeses; and crusty sourdough breads.

  *See the recipe section for bolded dishes.

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  Olive Oil and Health

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  Kudos from Club Members

  I’m loving them so far! Everything I’ve made with them has had a noticeably enriched flavor. I also love having the 3 different types to choose from depending on what I’m making.

  Alegra O.Virginia Beach, VA

  Your olive oils are amazing! It’s like heaven in a bottle!

  Cindy G.Asheville, NC

  It’s a daily habit since I first ordered it over a year ago. It makes my food taste great, and now I crave it. Sometimes I’ll just pour it straight into my mouth.

  Christina C.,Murfreesboro, TN

  Please inform T. J. that I am very glad I found his service. Of course I love the Olive Oil and the recipes that come with it. Surprisingly the additional information that comes within the newsletter is amazing. Keep up the good work you are providing. It is very much appreciated.

  Trudi B.Arlington Heights, IL

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  Recipes
• Grilled Shrimp with Pisco and Merquén

  This dish features two iconic Chilean ingredients, merquèn and brandy-like pisco (in a pinch, you can use white tequila or rum instead).

  Ingredients

  • Juice of 1 lime
  • 1/4 cup pisco
  • 1 1/2 teaspoons honey
  • 2 teaspoons merquèn
  • 1 teaspoon sea salt
  • 1/4 cup extra virgin olive oil, plus more for basting
  • 1 1/2 pounds large shrimp, peeled and deveined
  • 3 limes, quartered, for serving

  Directions

  Step 1

  In a small bowl, whisk the lime juice, pisco, honey, merquèn, and salt until the salt dissolves. Add the olive oil and whisk until the mixture is emulsified. Place the shrimp in a bowl large enough to hold them. Gently toss with the marinade. Cover and refrigerate for 30 minutes. Drain the shrimp and thread onto bamboo skewers.

  Step 2

  Heat your grill to medium-high. Brush and oil the grill grate. Arrange the shrimp skewers on the grate. Grill for 3 minutes per side, basting with olive oil, or until the shrimp are lightly charred and opaque. Baste a final time. Remove the shrimp from the skewers before serving with the limes.

  Serves 4

• Vieiras a la Parmesana (Parmesan-Crusted Scallops)

  This dish is a variation on the wildly popular machas a la parmesana, local razor clams (using oysters is also popular). Traditionally, each scallop is cooked separately in its own half-shell. While it’s rare to find scallops still in the shell in the US, you can buy cooking-grade shells for an elegant presentation. For simplicity, I like to make them in a broiler-safe baking dish or individual ramekins.

  Ingredients

  • 1 tablespoon extra virgin olive oil, plus more for drizzling
  • 1 tablespoon white wine
  • 1 teaspoon lemon juice
  • 1 tablespoon finely chopped parsley, plus more for garnish
  • 1 teaspoon fine sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 pound sea scallops, preferably dry
  • 3 ounces shredded Manchego or Jack cheese
  • 1/4 cup Parmigiano-Reggiano
  • Fresh nutmeg

  Directions

  Step 1

  In a large bowl, whisk together the olive oil, wine, lemon juice, parsley, salt, and pepper.

  Step 2

  Rinse and pat dry the scallops, then toss them in the marinade—there should be only enough liquid to lightly coat them. Set your oven to broil while they marinate for 15 minutes.

  Step 3

  Arrange the scallops in a baking dish or among
  4 individual ramekins. Top each scallop with a spoonful of shredded cheese, then a sprinkle of Parmigiano-Reggiano. Use a Microplane grater to dust nutmeg over the tops.

  Step 4

  Place under the broiler for 8 to 10 minutes, or until the cheese has melted and browned and the scallops are firm to the touch. Sprinkle with more parsley and drizzle with olive oil before serving.

  Serves 4

For Your Best Health

The MIND Diet for Brain Health: More Benefits of Olive Oil

According to a new study from researchers at the Columbia University Mailman School of Public Health and The Robert Butler Columbia Aging Center, a very specific brain-boosting diet has been linked to reduced dementia risk and a slower pace of aging. The study, “Diet, Pace of Biological Aging, and Risk of Dementia in the Framingham Heart Study,” published in the Annals of Neurology, also explains how the diet helps slow down the processes of biological aging.

“Much attention to nutrition in dementia research focuses on the way specific nutrients affect the brain,” said Daniel Belsky, PhD, associate professor of epidemiology and a senior author of the study. “We tested the hypothesis that healthy diet protects against dementia by slowing down the body’s overall pace of biological aging.”

The researchers used data from the second generation of the Framingham Heart Study, the Offspring Cohort. Participants were 60 years of age or older and free of dementia and had available dietary, epigenetic, and follow-up data. Follow-up was done at nine examinations, approximately every 4 to 7 years, which included a physical exam, lifestyle-related questionnaires, blood sampling, and, starting in 1991, neurocognitive testing. Of 1,644 participants included in the analyses, 140 developed dementia. 

To measure the pace of aging, the researchers used an epigenetic clock called DunedinPACE developed by Dr. Belsky and colleagues at Duke University and the University of Otago in Dunedin, New Zealand. The clock measures how fast a person’s body is deteriorating as they grow older, “like a speedometer for the biological processes of aging,” explained Dr. Belsky.

“We have some strong evidence that a healthy diet can protect against dementia,” said Yian Gu, PhD, associate professor of neurological sciences at Columbia University Irving Medical Center and the other senior author of the study, “but the mechanism of this protection is not well understood.” Past research linked both diet and dementia risk to an accelerated pace of biological aging. “Testing the hypothesis that multi-system biological aging is a mechanism of underlying diet-dementia associations was the logical next step,” explained Dr. Belsky.

The research determined that higher adherence to the MIND diet slowed the pace of aging as measured by DunedinPACE and reduced risks for dementia and mortality. Furthermore, slower DunedinPACE accounted for 27% of the diet-dementia association and 57% of the diet-mortality association.

“Our findings suggest that slower pace of aging mediates part of the relationship of healthy diet with reduced dementia risk, and therefore, monitoring pace of aging may inform dementia prevention,” said first author Aline Thomas, PhD, of the Columbia Department of Neurology and Taub Institute for Research on Alzheimer’s Disease and the Aging Brain. “However, a portion of the diet-dementia association remains unexplained, therefore we believe that continued investigation of brain-specific mechanisms in well-designed mediation studies is warranted.”

“We suggest that additional observational studies be conducted to investigate direct associations of nutrients with brain aging, and if our observations are also confirmed in more diverse populations, monitoring biological aging may indeed inform dementia prevention,” noted Dr. Belsky.

Exactly What Is the MIND Diet?

MIND is a hybrid of the Mediterranean and DASH diets, tailored to reflect key findings from nutrition and dementia research. It details serving sizes of specific foods to focus on and which to limit, primarily those high in saturated fat, which is known to negatively affect brain health. 

Foods and portions to eat every day: 1/2 to 1 cup green leafy vegetables, 1/2 cup other vegetables, 2 tablespoons extra virgin olive oil, and three 1-ounce servings of whole grains. 

Foods and portions to eat over the course of each week: 5 ounces nuts, 2-1/2 cups berries, 1-1/2 cups legumes, two 3-to-5-ounce servings of skinless poultry, and 3-to-5 ounces fish.

Foods to limit to these weekly totals: three or fewer 3-to-5-ounce servings of red and processed meats, 1 ounce whole-fat cheese, 1 fried or fast food, and 4 sweet servings. If desired, no more than 1 teaspoon of butter or stick of margarine a day.