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Olive Oil Hunter #220

Posted on by The Olive Oil Hunter

Soft Scrambled Eggs Recipe, Spotlight on Eggs, Vitamin D and Biological Aging, plus Exercise Boosts Brain Health—Even When Energy is Low

There are a few foods that can be satisfying at any meal—breakfast, lunch, or dinner. Whether piled high on toast, topped with a crumble of bacon, or served alongside hearty potatoes, scrambled eggs is one of those dishes. They’re not complicated to make…once your pan is properly prepped. Eggs are a nutrient powerhouse, but there have been lingering concerns about their saturated fat. A study from Australia offers some welcome new thinking. I’m also sharing a study on a very special benefit of vitamin D and a fresh perspective on exercise for brain health.

Soft Scrambled Eggs

  • Soft scrambled eggs Soft Scrambled Eggs

    One of the simplest dishes can often be the most difficult to make. If your pan isn’t preheated properly or if it isn’t well prepped, scrambled eggs can brown rather than stay yellow, stick in spots, or take seemingly forever to set. Here’s my simple hack for eggy perfection.

    Ingredients

    • 4 extra-large eggs
    • 2 tablespoons extra virgin olive oil, plus more for drizzling
    • Fine sea salt
    • Freshly cracked black pepper

    Directions

    Step 1

    Heat your sauté or fry pan over moderately high heat for 5 minutes. Meanwhile, thoroughly whisk the eggs in a large bowl until no whites are visible. 

    Step 2

    When the pan is ready (a drop of water will sizzle and evaporate), lower the heat to medium-high and add the olive oil, rotating the pan so that it covers the bottom surface. Pour the eggs into the pan and immediately start moving them around with a heat-resistant spatula so that they cook evenly. Constant movement will help prevent brown spots. Take the eggs off the heat just before they’re completely firm—they will keep cooking.

    Step 3

    Divide the eggs between two plates, season with salt and pepper, and drizzle with olive oil.

    Serves 2

Healthy Ingredient Spotlight: A Fresh Look at Eggs

Healthy Ingredient Spotlight

A Fresh Look at Eggs

Chances are you’ve read conflicting advice over the years about whether to eat eggs and how many per day or week to have. A new study from Monash University in Melbourne, Australia, found that eggs have certain benefits for a specific part of the population. 

Published in the journal Nutrients, the study found that for relatively healthy older adults, consuming eggs 1 to 6 times per week was associated with a lower risk of all-cause mortality (death from any cause) and CVD mortality compared to those who rarely or never eat eggs.

The study involved 8,756 adults aged 70 years or older, who self-reported the frequency of their total egg intake as never/infrequently (1 to 2 times/month), weekly (1 to 6 times/week), or daily (daily/several times per day), as part of the ASPREE Longitudinal Study of Older Persons (ALSOP) sub-study. ASPREE (ASPirin in Reducing Events in the Elderly) was a large primary prevention aspirin trial of more than 19,000 participants in Australia and the US, mostly 70 years and older, and continues today as a longitudinal study.

First author Holly Wild, a PhD candidate and lecturer from the Monash University School of Public Health and Preventive Medicine, said that, compared to older adults who never or infrequently ate eggs, those who ate eggs 1 to 6 times a week had a 15 percent lower risk of death from any cause and a 29 percent lower risk of cardiovascular disease-related death. “Eggs are a nutrient-dense food, a rich source of protein, and a good source of essential nutrients, such as B vitamins, folate, unsaturated fatty acids, fat-soluble vitamins (E, D, A, and K), choline, and numerous minerals and trace elements,” Wild said. “Eggs are also an accessible source of protein and nutrition in older adults, with research suggesting that they are the preferred source of protein for older adults who might be experiencing age-related physical and sensory decline.”

The work also explored the relationship between egg consumption and mortality across different levels of diet quality—low, moderate, and high. “The study found that older adults with a moderate- to high-diet quality reported a 33 percent and 44 percent lower risk of CVD-related death, suggesting that the addition of eggs to moderate- and high-quality diets may improve longevity,” the researchers wrote.

The current Australian Dietary Guidelines and the American Heart Association (AHA) recommend that adults with normal cholesterol can eat up to seven eggs per week, while some European countries suggest limiting eggs to 3 to 4 per week. The AHA also supports up to 2 eggs per day for older adults with normal cholesterol.

“Previous research has observed a higher risk of mortality with egg consumption for those who have high cholesterol. For this reason, we also explored the association between egg consumption and mortality in people with and without dyslipidemia (clinically diagnosed high cholesterol),” Wild said. “We found a 27 percent lower risk of CVD-related death for participants with dyslipidemia who consumed eggs weekly, compared to their counterparts that consumed eggs rarely or never, suggesting that in this study cohort, the presence of dyslipidemia does not influence the risk associated with egg consumption. Our results suggest that eating up to six eggs a week may reduce the risk of death from all causes and cardiovascular-related diseases in older adults. These findings may be beneficial in the development of evidence-based dietary guidelines for older adults.”

Of course, everyone is unique. Before increasing how many eggs you eat, talk to your doctor to see what makes sense for your health profile. 

Quick Kitchen Nugget: Eggs- Checking for Freshness

Quick Kitchen Nugget

Eggs: Checking for Freshness

Want a quick hack to see whether the eggs in your fridge are still fresh? Try the float test. Fill a large bowl or even a wide glass with cold water and gently add an egg. If it sinks and rests on one side, it’s fresh. If it sinks but stands upright, use it right away. If it floats, toss it. An egg that floats has lost moisture through the shell and its contents have shrunk.

For Your Best Health: Vitamin D and Biological Aging

For Your Best Health

Vitamin D and Biological Aging

Results of a landmark study called the VITAL randomized controlled trial reveal that vitamin D supplementation helps maintain telomeres, the protective caps at the ends of chromosomes that shorten during aging and are linked to the development of certain diseases. The report, published inThe American Journal of Clinical Nutrition, is based on data from the VITAL Telomere sub-study co-led by researchers at Mass General Brigham and the Medical College of Georgia, and supports a promising role in slowing a pathway for biological aging.

VITAL looked at the effects of vitamin D3 (2,000 IU/day) and omega 3 fatty acid (1 g/day) supplementation on US women aged 55 years and older and men aged 50 years and older for five years. The sub-study included 1,054 participants, whose telomere length in white blood cells was assessed at baseline and at year 2 and year 4.

“VITAL is the first large-scale and long-term randomized trial to show that vitamin D supplements protect telomeres and preserve telomere length,” said co-author JoAnn Manson, MD, principal investigator of VITAL and chief of the Division of Preventive Medicine at Brigham and Women’s Hospital, a founding member of the Mass General Brigham healthcare system. “This is of particular interest because VITAL had also shown benefits of vitamin D in reducing inflammation and lowering risks of selected chronic diseases of aging, such as advanced cancer and autoimmune disease.”

Telomeres are made of repeating sequences of DNA, or base pairs, that prevent chromosome ends from degrading or fusing with other chromosomes. Telomere shortening is a natural part of aging and is associated with an increased risk of various age-related diseases.

A few short-term small-scale studies have suggested that vitamin D or omega 3 fatty acid supplementation may help support telomeres, but results have been inconsistent. This study showed that compared with taking a placebo, taking vitamin D3 supplements significantly reduced telomere shortening over four years, preventing the equivalent of nearly three years of aging compared with placebo. Omega 3 fatty acid supplementation had no significant effect on telomere length throughout follow-up.

“Our findings suggest that targeted vitamin D supplementation may be a promising strategy to counter a biological aging process, although further research is warranted,” said Haidong Zhu, PhD, first author of the report and a molecular geneticist at the Medical College of Georgia, Augusta University.

Fitness Flash: Exercise Boosts Brain Health—Even When Energy is Low

Fitness Flash

Exercise Boosts Brain Health—Even When Energy is Low

We know exercise is good for our body, but what about our brain? A new study from the University of Missouri suggests that exercise plays a crucial role in keeping our mind sharp, even when one of the brain’s key energy sources isn’t available. The study, led by researchers Taylor Kelty, PhD, and R. Scott Rector, PhD, offers fresh insight into brain health and suggests that exercise could play a bigger role in preventing cognitive decline than previously thought.

When the body runs low on its usual fuel—glucose—the liver makes ketones, an alternative energy source that helps power the brain. These molecules support cognitive memory, learning, and overall brain health. But what happens when the liver can’t produce enough of them? Can exercise help compensate for this ketone deficiency? Dr. Rector, the director of the Roy Blunt NextGen Precision Health building and a professor in the School of Medicine, and Dr. Kelty were determined to find out.

For the study, they looked at what happens when ketone production is limited in the liver. As expected, the result was a noticeable decline in brain function and memory. But then something remarkable happened: Exercise managed to help reverse some of the cognitive decline, even with the ketone production impaired.

“Going into the study, we thought that with fewer ketones and the cognitive impairments that causes, exercise may not be able to overcome that impairment,” said Dr. Kelty, a postdoctoral fellow in Dr. Rector’s lab. “But it seems like exercise is so powerful that there are other mechanisms going on in the brain that allow it to circumvent those impairments and still receive the benefits from exercise.”

“This study highlights how exercise benefits the body in a multitude of ways, even when we don’t fully understand all the molecular mechanisms involved,” Dr. Rector said. “Even when we remove a single pathway, exercise is doing so many other things that it can help mitigate those deficiencies.”

The findings are especially promising for people with liver conditions that prevent the body from making ketones. Dr. Kelty pointed out that the emerging field of liver-brain research is beginning to show that individuals with severe liver dysfunction have a higher risk of developing dementia. “If ketone production in the liver is disrupted, it could be a potential cause of cognitive decline, ultimately leading to conditions like dementia,” he said.

Ideally, this research helps raise awareness about the importance of ketone production to brain health and the impact exercise can have on staying mentally sharp. “There’s so much we’re still uncovering, and with all the state-of-the-art resources and interdisciplinary collaborations at Mizzou, it’s exciting to think about where this research might take us next,” Dr. Kelty said. “Exercise could be a key piece of the puzzle in preserving brain health as we age.”

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Smashed Potato Pie

Posted on by The Olive Oil Hunter

Whether you want to skip the gluten of a typical pie crust or are simply looking for a tasty alternative, using new potatoes is a delicious choice. 

Ingredients

  • 2 pounds new red or small Yukon Gold potatoes, rinsed and left whole

  • 1 tablespoon plus 2 teaspoons sea salt, divided use

  • 5 tablespoons extra virgin olive oil, divided use

  • 1 medium onion, finely diced

  • 1 red bell pepper, seeded and cut into strips

  • 6 asparagus spears, sliced on the diagonal into 2” pieces

  • 8 large eggs

  • 8 ounces shredded white cheddar cheese 

  • 1 teaspoon freshly ground black pepper

  • 2 ounces freshly grated Parmigiano-Reggiano cheese

  • Optional garnish: your choice of fresh herbs

Directions

Step 1

Bring a large pot of water to a rapid boil. Add the potatoes and the tablespoon of salt. Boil until the potatoes are tender, about 15 minutes then drain. 

Step 2

While the potatoes are boiling, heat a 10-inch cast-iron skillet over medium-high heat. When hot, add 2 tablespoons of olive oil, the onion, bell pepper, asparagus, and 1 teaspoon salt. Sauté until the vegetables are tender then transfer them to a bowl. 

Step 3

Preheat your oven to 400°F. Brush the skillet with a tablespoon of olive oil. When the potatoes are cool enough to handle, place them in the skillet. Starting in the center, use a metal measuring cup to flatten them against the bottom of the skillet. Then use the side of the measuring cup to press them halfway up the sides. Check the “crust” to be sure the entire bottom of the skillet is covered. Drizzle the potatoes with the remaining 2 tablespoons of olive oil and sprinkle on 1 teaspoon salt. Place the skillet in the oven and bake for about 30 minutes, until the potatoes are crispy. 

Step 4

While the crust is baking, whisk the eggs in a large bowl. Fold in the shredded cheese, vegetables, remaining teaspoon of salt, and black pepper. 

Step 5

When the crust in done, transfer the skillet to a heat-resistant pad or trivet. Carefully pour in the egg mixture. Sprinkle the Parmigiano-Reggiano evenly across the top and return the skillet to the oven. Continue baking until the eggs are set, about 20 to 30 minutes, depending on your oven. Let cool for 10 minutes before garnish with herbs, if desired, and cutting into wedges.

Yields 6 to 8 servings

Olive Oil Hunter News #219

Posted on by The Olive Oil Hunter

Hazelnut-Chocolate Spread Recipe, Spotlight on Hazelnut, Stress and Stroke Risk, plus Small Amounts of Physical Activity, Big Reductions in Dementia Risk

I love being able to share healthier ways of making favorite dishes, and the following recipe is a fun one! Hazelnut-chocolate spread is delicious slathered on a piece of toast or pound cake, used for ganache, cake frosting, or pudding…or when you just want a spoonful of comfort food. We all know how important mental health is, and a new study that found a link between stress and stroke in women is another reason to rein in this emotion. The other research I’m sharing is on avoiding dementia: how even small amounts of exercise—also a great stress reducer—can help.

Hazelnut-Chocolate Spread

  • hazelnut-chocolate spread Hazelnut-Chocolate Spread

    It’s one of the world’s favorite spreads, yet most packaged hazelnut-chocolate blends are mostly palm oil (high in saturated fat) and sugar with minimal hazelnuts and chocolate. My recipe emphasizes the two flavors you’re craving and has a minimal amount of sugar. It also keeps in the fridge for weeks, though the spread will likely be gobbled up long before that.

    Ingredients

    • 8 ounces shelled and roasted hazelnuts
    • 1 ounce dark chocolate, melted
    • 2 tablespoons extra virgin olive oil 
    • 1/4 cup cocoa powder
    • 1/3 cup sugar or equivalent
    • 1 teaspoon pure vanilla
    • Pinch of fine sea salt

    Directions

    Place the roasted hazelnuts in a high-powered blender or food processor and process until the nuts turn into a paste. Be patient—depending on your machine it could take 5 to 8 minutes. Add the melted chocolate, olive oil, cocoa, sugar, vanilla, and salt, and process until fairly smooth. Transfer to a lidded glass jar and refrigerate.

    Yields about 1-1/2 cups

Healthy Ingredient Spotlight: Why Homemade Hazelnut Spread is Healthier 

Healthy Ingredient Spotlight

Why Homemade Hazelnut Spread is Healthier 

Most packaged hazelnut-chocolate spreads are mostly palm oil, one of the most highly saturated fats among plant-based oils. On average, hazelnuts account for under 15% of the ingredients. Rather than using pure vanilla, they often contain vanillin, an artificial version. With homemade, you get more nutrients from the nuts, olive oil, and cocoa.

Hazelnuts isolated
Quick Kitchen Nugget: Ramekins

Quick Kitchen Nugget

Roasting Hazelnuts

Readers of our newsletter and Fresh-Pressed Olive Oil Club members alike know that one of my mantras is always roast your nuts! Roasting intensifies flavor, so it’s worth the few minutes it adds to prep time. Simply preheat your oven to 400°F, spread out the nuts on a rimmed baking sheet, and pop them in the oven for about 5 minutes or until you can smell their delicious aroma. If the nuts weren’t skinned, turn them onto a clean kitchen towel after roasting and rub vigorously to remove as much of the papery skin as you can. 

For Your Best Health: Screening for Bone Density

For Your Best Health

Stress and Stroke Risk

According to a study published online in Neurology, the medical journal of the American Academy of Neurology, some people living with chronic stress have a higher-than-average risk of stroke. The study looked at younger adults and found an association between stress and stroke among women but not among men. This study does not prove that stress causes stroke, only that there’s an association.

“Younger people often experience stress due to the demands and pressures associated with work, including long hours and job insecurity, as well as financial burdens,” said Nicolas Martinez-Majander, MD, PhD, of the Helsinki University Hospital in Finland. “Previous research has shown that chronic stress can negatively affect physical and mental health. Our study found it may increase the risk of stroke in younger women.”

For the study, researchers looked at 426 people ages 18 to 49 who had an ischemic stroke with no known cause. They were matched for age and sex with 426 people who did not have a stroke. An ischemic stroke is when blood flow is blocked to part of the brain. It can lead to weakness, trouble speaking, vision problems, and even death.

Participants completed a questionnaire about stress levels over a one-month period. Those who had a stroke were asked to record the stress levels they experienced in the month prior to the stroke through questions like “In the last month, how often have you felt that you were unable to control the important things in your life?” Scores for each question ranged from 0 to 4, with 4 meaning very often. A total score of 0 to 13 represented low stress; 14 to 26, moderate stress; and 27 to 40, high stress. Those who had a stroke had an average score of 13, compared to 10 for those who didn’t have a stroke.

People who had a stroke were more likely to have at least moderate stress levels. Of those who had a stroke, 46% had moderate or high stress levels, compared to 33% of those who did not have a stroke.

After adjusting for factors that could affect the risk of having a stroke, including education level, alcohol use, and blood pressure, researchers found that for female participants, moderate stress was associated with a 78% increased risk of having a stroke and high stress was associated with a 6% increased risk. Researchers did not find a link between stress and stroke in male participants.

“More research is needed to understand why women who feel stressed, but not men, may have a higher risk of stroke,” said Dr. Martinez-Majander. “In addition, we need to further explore why the risk of stroke in women was higher for moderate stress than high stress. Knowing more about how stress plays a role could help us create better ways to prevent these strokes.”

A limitation of the study was that people experiencing higher levels of stress may have been less likely to enroll in the study, which could have affected the results.

Fitness Flash

Small Amounts of Physical Activity, Big Reductions in Dementia Risk

Senior couple walking to reduce dementia risk

A little movement could help prevent dementia, even for frail older adults, suggests a study led by researchers at the Johns Hopkins Bloomberg School of Public Health in Baltimore, published in the Journal of the American Medical Directors Association. They found that engaging in as little as 35 minutes of moderate to vigorous physical activity per week, compared to zero minutes per week, was associated with a 41% lower risk of developing dementia over an average four-year follow-up period. Even for frail older adults—those at elevated risk of adverse health outcomes—greater activity was associated with lower dementia risks.

Dementia, usually from Alzheimer’s disease, is one of the most common conditions of old age. It is estimated to affect about seven million people in the US, including about a third of those who are 85 years of age or older. Although the risk of dementia rises with age, studies in recent years have suggested that dementia is somewhat preventable, within a normal lifespan, with lifestyle changes that include better control of cholesterol, blood pressure, and blood sugar, and being more active.

The minimum amount of activity needed to reduce dementia risk meaningfully isn’t yet clear. For many older individuals, especially frail ones, the high amounts of exercise recommended in official guidelines are unattainable and may discourage any exercise at all. Both the US Department of Health and Human Services and the UK National Health System recommend that adults get at least 150 minutes of moderate-intensity exercise per week, an average of 20 minutes per day.

For their analysis, the researchers analyzed a dataset of 89,667 adults, mostly in their 50s and older, who used wrist-worn accelerometers to track their physical activity for a week during the period from February 2013 to December 2015. Follow-up of their health status extended for an average of 4.4 years, during which 735 of the participants were diagnosed with dementia. (The data was generated as part of the UK Biobank project, a long-running, ongoing study of approximately 500,000 individuals.)

The analysis compared individuals whose trackers showed some weekly moderate to vigorous physical activity to those whose trackers showed none and accounted for age and other medical conditions. The associations between higher activity and lower dementia risk were striking. 

Dementia risk was 60% lower in participants in the 35 to 69.9 minutes of physical activity/week category, 63% lower in the 70 to 139.9 minutes/week category, and 69% lower in the 140 and over minutes/week category. Participants in the lowest activity category, ranging from one to 34.9 minutes per week, had an apparent risk reduction of about 41%. The study also found that even frail or nearly frail older adults might be able to reduce their dementia risk through low-dose exercise.

“Our findings suggest that increasing physical activity, even as little as five minutes per day, can reduce dementia risk in older adults,” said study lead author Amal Wanigatunga, PhD, MPH, assistant professor in the school’s department of epidemiology and a core faculty member at the Johns Hopkins Center on Aging and Health. “This adds to a growing body of evidence that some exercise is better than nothing, especially with regard to an aging-related disorder that affects the brain that currently has no cure.”

Dr. Wanigatunga noted that the study was not a clinical trial that established causation indicating that exercise reduces dementia risk, but its findings are consistent with that hypothesis. To check the possibility that their findings reflected undiagnosed dementia leading to lower physical activity, the researchers repeated their analysis but excluded dementia diagnoses in the first two years of follow-up. The association between more activity and lower dementia risk remained robust.

Dr. Wanigatunga and his colleagues recommend future clinical trial-type studies to investigate low-dose exercise as an important initial step toward increasing physical activity as a dementia-preventing strategy. Funding for the study was provided by the National Institute on Aging.

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Olive Oil Hunter News #218

Posted on by The Olive Oil Hunter

Smashed Potato Pie Recipe, Spotlight on New Potatoes, Sizing Up Cast-Iron Skillets, More Reasons to Boost Plant-Based Proteins and Easing Concerns About Soreness After Activity

Viewers of the Great British Baking Show know that pies with “soggy bottoms” are a top fear of its contestants. There are no worries about that with this crust made from potatoes—a tasty version of a quiche that’s a win-win. So are the two studies I’m sharing. One busts the myth that we experience greater muscle soreness after workouts, a concern that leads many to scale back on workouts unnecessarily. The second provides food for thought from research that included data from 101 countries: it found that there are longevity benefits to getting more daily protein from plants.

Smashed Potato Pie

  • Smashed potato pie Smashed Potato Pie

    Whether you want to skip the gluten of a typical pie crust or are simply looking for a tasty alternative, using new potatoes is a delicious choice. 

    Ingredients

    • 2 pounds new red or small Yukon Gold potatoes, rinsed and left whole
    • 1 tablespoon plus 2 teaspoons sea salt, divided use
    • 5 tablespoons extra virgin olive oil, divided use
    • 1 medium onion, finely diced
    • 1 red bell pepper, seeded and cut into strips
    • 6 asparagus spears, sliced on the diagonal into 2” pieces
    • 8 large eggs
    • 8 ounces shredded white cheddar cheese 
    • 1 teaspoon freshly ground black pepper
    • 2 ounces freshly grated Parmigiano-Reggiano cheese
    • Optional garnish: your choice of fresh herbs

    Directions

    Step 1

    Bring a large pot of water to a rapid boil. Add the potatoes and the tablespoon of salt. Boil until the potatoes are tender, about 15 minutes then drain. 

    Step 2

    While the potatoes are boiling, heat a 10-inch cast-iron skillet over medium-high heat. When hot, add 2 tablespoons of olive oil, the onion, bell pepper, asparagus, and 1 teaspoon salt. Sauté until the vegetables are tender then transfer them to a bowl. 

    Step 3

    Preheat your oven to 400°F. Brush the skillet with a tablespoon of olive oil. When the potatoes are cool enough to handle, place them in the skillet. Starting in the center, use a metal measuring cup to flatten them against the bottom of the skillet. Then use the side of the measuring cup to press them halfway up the sides. Check the “crust” to be sure the entire bottom of the skillet is covered. Drizzle the potatoes with the remaining 2 tablespoons of olive oil and sprinkle on 1 teaspoon salt. Place the skillet in the oven and bake for about 30 minutes, until the potatoes are crispy. 

    Step 4

    While the crust is baking, whisk the eggs in a large bowl. Fold in the shredded cheese, vegetables, remaining teaspoon of salt, and black pepper. 

    Step 5

    When the crust in done, transfer the skillet to a heat-resistant pad or trivet. Carefully pour in the egg mixture. Sprinkle the Parmigiano-Reggiano evenly across the top and return the skillet to the oven. Continue baking until the eggs are set, about 20 to 30 minutes, depending on your oven. Let cool for 10 minutes before garnish with herbs, if desired, and cutting into wedges.

    Yields 6 to 8 servings

Healthy Ingredient Spotlight: New Potatoes

Healthy Ingredient Spotlight

New Potatoes

New potatoes are early-harvest spuds, just as rich in vitamin B6 and potassium as more mature ones but sweeter. Their thin, tender skins don’t need to be peeled, but they’re also more delicate—buy only what you’ll use within a week or two at most, and store in a paper bag in the fridge. Wash just before using, but don’t scrub or you risk wearing away the nutrient-rich skin. These potatoes also cook up fast. When drizzled with olive oil and roasted, the skins crisp up while the flesh becomes creamy—heavenly!

Quick Kitchen Nugget: Sizing Up Cast-Iron Skillets

Quick Kitchen Nugget

Sizing Up Cast-Iron Skillets

Variety of skillet sizes

Many chefs love cast iron because of how well it retains heat, resulting in more even cooking. But most people own just one cast-iron skillet, if they own any. And chances are it’s either 10 or 12 inches. So, you might be surprised to learn that they come as small as 3-1/2 inches—great for making one perfect fried egg—and as large as 17 inches, and sometimes more. Another thing that might come as a surprise is that these pans can be either smooth or rough surfaced. Smooth surfaces are better for cooking delicate foods, like a fish fillet, without sticking. They’re also more expensive because of the manufacturing process needed to create that smoothness.

For Your Best Health: More Reasons to Boost Plant-Based Proteins

For Your Best Health

More Reasons to Boost Plant-Based Proteins

A global study published in Nature Communications by experts at the University of Sydney has shown that people around the world who consume more plant-based proteins, such as chickpeas, tofu, and peas, have longer life expectancies. Alistair Senior, PhD, PhD candidate Caitlin Andrews, and their team at the Charles Perkins Centre studied food supply and demographic data between 1961 and 2018 from 101 countries to understand whether the type of protein consumed had an impact on longevity.

Said Andrews, “Our study suggests a mixed picture when it comes to comparing the health impacts of meat- [and] plant-based protein at a population level. For the under-5s, a food system that supplies large amounts of animal-based proteins and fats, such as meat, eggs, and dairy, lowered rates of infant mortality. However, for adults, the reverse was true, where plant-based proteins increased overall life expectancy.”

To understand the impact of plant- and animal-based protein diets on human longevity, the researchers analyzed publicly available data about the food supply across a 60-year period. The data included the amount of food produced per country, along with the levels of calories, proteins, and fats. The countries studied represented a range of food systems, including those where the consumption of animal-based protein is higher, such as Australia, the US, Sweden, and Argentina, and those where the consumption of plant-based foods is more prevalent, such as Pakistan and Indonesia.

To compare the impact of different countries’ food supplies on life expectancy, the researchers corrected the data to account for differences in wealth and population size between countries. They then found that countries where the overall availability of plant-based proteins was higher, such as India, people had relatively longer life expectancies than countries where animal-based proteins were more readily available, such as in the US.

Eating high levels of animal-based protein, particularly processed meat, has long been linked to a range of chronic conditions such as cardiovascular disease, type 2 diabetes, and certain types of cancer. Plant proteins, including legumes, nuts, and whole grains, are associated with a lower risk of chronic diseases and overall mortality rates, with studies suggesting that plant-based diets have contributed to longevity in the most long-lived communities on the planet, such as Okinawa, Japan; Ikaria Greece; and Loma Linda, California.

“Protein is a crucial part of the human diet, but as eating habits change and developed countries look to decarbonize, where we get our protein from has come under greater scrutiny,” said Dr. Senior. “The knowledge that plant-based protein is associated with a longer life is really important as we consider not only how our diets impact our own longevity, but the health of the planet.”

Fitness Flash: Easing Concerns About Soreness After Activity

Fitness Flash

Easing Concerns About Soreness After Activity

Healthy seniors doing yogo and high-fiving

A study done by researchers from multiple institutions in the UK, published in the Journal of Aging and Physical Activity, has overturned the widespread belief that aging muscles are less resilient; they found that older adults experience less muscle soreness than their younger counterparts. 

The research provided a comprehensive analysis of how aging affects muscle function, soreness, and biochemical markers of muscle damage after exercise. By pooling data from 36 studies, the scientists found that older adults do not experience greater muscle function loss after exercise than younger individuals. Younger adults were categorized as between 18 and 25 years old and older adults more than 35 years old. 

The findings suggest that, despite physiological changes with age, muscle resilience remains relatively stable, allowing older people to continue engaging in regular physical activity without increased concern for prolonged weakness or loss of function.

One striking discovery was that muscle soreness was consistently lower in older adults, around 34 percent at 48 hours and 62 percent at 72 hours, compared with soreness in younger individuals. Creatine kinase level, an indicator of muscle damage, was approximately 28 percent lower in older adults at 24 hours post-exercise.

Interestingly, sex appeared to play a role in muscle function recovery, with males showing slightly greater decreases in muscle function after exercise than females. There was no observed impact of upper- or lower-body or exercise type (resistance training or endurance training) on muscle damage markers.

“These findings are significant because they challenge the widespread belief that aging muscles recover more slowly or are more prone to exercise-induced damage. This misconception often discourages older adults from engaging in regular physical activity due to fears of prolonged soreness or weakness,” said senior author Lawrence Hayes, PhD, of Lancaster University Medical School.

If older individuals experience less muscle damage symptoms than previously thought, recovery strategies, training programs, and post-exercise care could be adjusted accordingly. For example, older adults may not require significantly prolonged recovery periods compared with younger individuals, potentially allowing for more frequent or intense training sessions, leading to better long-term health outcomes.

Overall, this study reinforces the importance of staying active throughout life and dispels myths that aging equates to frailty or impaired recovery. These findings could contribute to greater participation in fitness activities among older adults, improving overall health, mobility, and quality of life.

“This means exercise has no age limit, so move more to live longer and healthier,” Dr. Hayes said. “Aim for 150 minutes of activity each week, add strength training twice per week, and most importantly, find a workout you love. When you enjoy it, you’re more likely to stick with it.”

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