Fresh-Pressed Olive Oil Club
Archives for The Olive Oil Hunter Page 144

The Effects of the MIND and Mediterranean Diets on Parkinson’s Disease

Posted on by The Olive Oil Hunter

Adapted from an article by Dr. Rebecca Gilbert, American Parkinson’s Disease Association, May 4, 2021

New research into the best diets for Parkinson’s Disease (PD) reveals the Mediterranean and MIND diets may be associated with later age of onset of PD. Components of a Mediterranean diet include vegetables; fruits; whole grains; legumes such as beans, peas, and lentils; nuts; low-fat proteins, such as fish and poultry; and olive oil.

Another diet, known as the Dietary Approaches to Stop Hypertension (DASH) diet, was designed to help treat and prevent high blood pressure and emphasizes many of the same principles as the Mediterranean diet. More recently, experts suggested a combination of the Mediterranean and DASH diets, meant to maximize cognitive benefits. It is entitled the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet. Components of the MIND diet include green, leafy vegetables; all other vegetables; berries; whole grains; beans; nuts; poultry; fish; red wine; and olive oil.

The principles of the MIND diet are very similar to the Mediterranean diet, with some notable additions. The MIND diet recommends green leafy vegetables such as spinach and kale as the first choice over other vegetables. Berries (such as blueberries) are specifically promoted, as opposed to fruit in general. A small amount of red wine daily is also encouraged. (Please discuss this with your doctor.)

Why do these diets work?

The scientific underpinnings as to why these diets affect brain health are not fully understood and likely consist of a combination of different positive benefits—some of which have been established and others that have not. It is possible that the established heart benefits of the diets drive some of the brain health benefits. That is, the diets promote healthy hearts and clean blood vessels and therefore support excellent blood flow to the brain. It is well established that vascular disease in the brain can contribute to cognitive decline as well as the motor symptoms of Parkinsonism. Therefore, ensuring that the brain achieves good blood flow has positive benefits on brain health for everyone, especially those who have a disease such as PD.

In addition, specific components of the foods encouraged in these diets may work on the cellular level to protect neurons from cell death or decrease neuroinflammation. But knowing which elements are conferring the benefit is not straightforward. To date, researchers have not been able to identify a specific nutritional supplement that achieved the type of benefits in clinical trial demonstrated in this diet study. Currently, therefore, the best way to ingest the nutrients that protect the brain is through a comprehensive dietary plan and not by taking a defined group of supplements.

Takeaways

  • A new study has demonstrated that the MIND and Mediterranean diets are associated with a delay in onset of PD symptoms
  • Both of these diets emphasize vegetables, fruits, whole grains, legumes, nuts, and olive oil
  • The MIND diet adds green leafy vegetables and berries as important elements

Reference: Metcalfe-Roach A, Yu A, Golz E, et al. MIND and Mediterranean diets associated with later onset of Parkinson’s Disease. Mov Disord. 2021;36(4):977-984. doi: 10.1002/mds.28464.

The Olive Oil Hunter News #50

Posted on by The Olive Oil Hunter

Calabrian Pumpkin Soup Recipe, Spotlight on Croutons, Benefits of Homemade Meals and How to Set Achievable Goals for Exercise

As still-warm days give way to cooler evenings, my kitchen turns into “soup central.” Add a salad, and dinner’s ready. This week’s recipe is a twist on the traditional squash soup, and it comes from one of my favorite places in the world, Calabria, in the southernmost part of Italy—picture the big toe of the boot. I like to top it with fresh croutons, so I’m also sharing my easy recipe for making your own. This fits right in with a new study on the health advantages of eating homemade meals as much as possible. There’s also a new finding to help you reach exercise goals, important at this time of year, when you may be spending less time outdoors and more time on the couch!

CALABRIAN PUMPKIN SOUP

  • Calabrian Pumpkin Soup Recipe with Homemade Croutons Calabrian Pumpkin Soup

    Simple but sublime is the pumpkin soup my Merry Band of Tasters and I were served when visiting the Librandi family, one of Calabria’s outstanding olive oil producers. “Mama” Librandi shared the recipe with me.

    Ingredients

    • 1 3-pound pumpkin or butternut squash, peeled, with seeds and membranes removed 
    • 2 medium Yukon Gold potatoes, peeled
    • 3 tablespoons extra virgin olive oil, plus more for serving
    • 2 tablespoons water 
    • Sea salt
    • Croutons for garnish (see the “Healthy Ingredient Spotlight” below) 

    Directions

    Step 1

    Using a sturdy knife, cut the pumpkin or butternut squash into roughly 1.5” cubes. Do the same with the potatoes.

    Step 2

    In a medium saucepan, combine the pumpkin, potatoes, the 3 tablespoons of olive oil, and the water. Cover and cook over medium-low heat, stirring occasionally, until tender—50 to 60 minutes.

    Step 3

    Transfer to a blender jar and purée until smooth (don’t fill the blender more than half full—work in batches if necessary). Salt to taste.

    Step 4

    Divide the soup between warmed soup bowls. Drizzle generously with additional olive oil, and garnish with croutons. 

    Yields 6 appetizer or 4 main course servings

Healthy Ingredient Spotlight: Quick Croutons to garnish homemade meals

Healthy Ingredient Spotlight

Quick Croutons

Packages of croutons aren’t just highly processed, but they also don’t taste all that terrific! Making your own is a snap, and you can customize them to the dish they’ll be used in—toss in rosemary, sage, or thyme for the Calabrian pumpkin soup or sprinkles of Parmesan and crushed red pepper flakes for Caesar salad. Here’s my simple technique: Take two or three slices of hearty day-old bread or baguette and rub all sides with a halved garlic clove. Cut the bread into uniform cubes and place them on a baking sheet that will be big enough to hold them in a single layer. Sprinkle them with extra virgin olive oil, your choice of herbs and/or cheese, sea salt, and freshly ground black pepper, and toss well. Spread them out and bake in a preheated 400°F oven until browned and crispy, between 10 and 15 minutes. Keep your eye on them so they don’t burn. 

Healthy Kitchen Tip: Storing Squash

Healthy Kitchen Nugget

Storing Squash

One of the many things I love about pumpkins and squashes is the long shelf life their thick skins give them. The best way to store them is in a cool, dry location, like a pantry cabinet, where they’ll keep for up to three months. So, when you see them at the store or farmer’s market, stock up on a few different varieties and have fun experimenting with recipes. Hint: They’re a great alternative to sweet potatoes, and roasting will bring out extra sweetness. 

For Your Best Health: Homemade meals and your health

For Your Best Health

Home for Dinner

A study published in the Journal of the Academy of Nutrition and Dietetics looked at the eating habits of 35,000 Americans over the course of 15 years and found new evidence that eating more homemade meals you make yourself leads to better health. Mortality rates among those who dined out two or more times per day were 50% higher than for people who ate out less than once a week. 

“Emerging, although still limited, evidence suggests that eating out frequently is associated with increased risk of chronic diseases, such as obesity and diabetes and biomarkers of other chronic diseases,” explained lead investigator Wei Bao, MD, PhD, assistant professor in the department of epidemiology at the College of Public Health of the University of Iowa in Iowa City. “This is one of the first studies to quantify the association between eating out and mortality.” 

The takeaway from the researchers: “Frequent consumption of meals prepared away from home may not be a healthy habit. Instead, people should be encouraged to consider preparing more meals at home.” While findings based on questionnaires and personal recall have limitations, cooking for yourself certainly puts you in control, enabling you to focus on the best ingredients including fruits and veggies, heart-healthy extra virgin olive oil, and whole grains. 

Fitness Flash: Setting Achievable Exercise Goals

Fitness Flash

Setting Achievable Exercise Goals

Need a boost to get on track with exercise? A study done at the University of Pennsylvania and published in JAMA Cardiology found that when you set your own goals (as opposed to having someone else—a trainer, a doctor, or even an exercise buddy—do it for you) and take steps to meet them right away, you’re more motivated to follow through with them and create lasting change.  

Then the question becomes how to create the right goals for you. Start by choosing an activity you like that fits your lifestyle—swimming is great, but if you don’t have regular access to a pool, it won’t be achievable. Your choice should also fit into your daily routine. Begin at an intensity that matches your ability—if you don’t yet exercise regularly, walking daily is great. Go easy at first, and then pick up the pace as you improve. And if it helps with motivation, create a reward system for yourself—maybe a new book or fresh flowers as you reach each goal.

Get More Recipes In Your Inbox!

Calabrian Pumpkin Soup

Posted on by The Olive Oil Hunter

Simple but sublime is the pumpkin soup my Merry Band of Tasters and I were served when visiting the Librandi family, one of Calabria’s outstanding olive oil producers. “Mama” Librandi shared the recipe with me.

Ingredients

  • 1 3-pound pumpkin or butternut squash, peeled, with seeds and membranes removed 
  • 2 medium Yukon Gold potatoes, peeled
  • 3 tablespoons extra virgin olive oil, plus more for serving
  • 2 tablespoons water 
  • Sea salt
  • Croutons for garnish (see the “Healthy Ingredient Spotlight” below) 

Directions

Step 1

Using a sturdy knife, cut the pumpkin or butternut squash into roughly 1.5” cubes. Do the same with the potatoes.

Step 2

In a medium saucepan, combine the pumpkin, potatoes, the 3 tablespoons of olive oil, and the water. Cover and cook over medium-low heat, stirring occasionally, until tender—50 to 60 minutes.

Step 3

Transfer to a blender jar and purée until smooth (don’t fill the blender more than half full—work in batches if necessary). Salt to taste.

Step 4

Divide the soup between warmed soup bowls. Drizzle generously with additional olive oil, and garnish with croutons. 

Yields 6 appetizer or 4 main course servings

The Olive Oil Hunter News #49

Posted on by The Olive Oil Hunter

Cheesy Smashed Potatoes with Mojo Colorado Recipe, Spotlight on Paprika, Benefits of Plant-based Diet and New, Fashion-Forward Heart Monitors

I love to take classic recipes to the next level with a tasty twist, and this week I’m adding pizzazz to twice-cooked potatoes. One of the special ingredients for this upgrade is pimentón, Spanish smoked paprika, a spice you’ll use often once you add it to your pantry. Speaking of smart additions, a new study on brain health and nutrients offers suggestions for fruits and vegetables to include in your diet—along with the benefits of olive oil, these foods can make a difference in cognitive skills. And for those who need to monitor their heart rate, an amazing new category of wearables is on the horizon.

CHEESY SMASHED POTATOES WITH MOJO COLORADO

  • CHEESY SMASHED POTATOES WITH MOJO COLORADO AND PAPRIKA Cheesy Smashed Potatoes with Mojo Colorado

    Mojo colorado is a classic red chile sauce from Spain’s Canary Islands. Great on smashed potatoes, it’s also wonderful as an accompaniment to anything you cook on the grill—meat, fish, or veggies.

    Ingredients

    For the mojo colorado:

    • 1 red bell pepper
    • 2 tablespoons pimentón
    • 1 small, fresh, hot red chile, stemmed, seeded, and roughly chopped
    • 3 cloves garlic, roughly chopped
    • 3 tablespoons red wine vinegar
    • 3 tablespoons extra virgin olive oil
    • 1/2 teaspoon ground cumin
    • 1/2 teaspoon kosher or sea salt or to taste
    • 1/4 cup water

    For the potatoes:

    • 8 medium Yukon Gold potatoes, skin on
    • 3 tablespoons extra virgin olive oil, divided
    • Coarse kosher or sea salt
    • 1/2 cup coarsely grated Manchego cheese
    • 1/2 teaspoon pimentón

    Directions

    Step 1

    Make the mojo colorado: Char the bell pepper over a gas burner or under a broiler until it is blackened and blistered on all sides. Peel, stem, seed, and tear it into several pieces. Place in a blender jar with the other sauce ingredients, and blend until smooth. Add more salt if needed or water to thin. Set aside.

    Step 2

    Bake the potatoes: Preheat the oven to 375°F. (If you used your broiler to roast the pepper, let the oven cool to 375° before continuing the recipe.) Use 1 tablespoon of olive oil to coat a baking dish large enough to accommodate the potatoes. Bake the potatoes until they are soft when pierced with a knife or a bamboo skewer, 45 minutes to 1 hour. Remove from the oven and gently smash each potato with the back of a large spoon. Drizzle with the remaining 2 tablespoons of olive oil, then season with salt. Top with the grated Manchego cheese and dust with pimentón. Return to the oven for 15 minutes.

    Step 3

    Drizzle with the mojo colorado before serving.

    Yields 4 to 6 side-dish servings.

Healthy Ingredient Spotlight: Paprika

Healthy Ingredient Spotlight

Head to Spain for Paprika

As members of the Fresh-Pressed Olive Oil Club know, I’m a big fan of pimentón, the uniquely Spanish spice made from peppers exclusively grown in La Vera, in the province of Cáceres. Very different from Hungarian paprika, its distinctive flavor comes partly from the climate and partly from a unique, centuries-old smoking process. (It’s pimentón that gives the region’s famed chorizo and other pork products their special flavor and color.) Just as you might have both half-sharp and sweet paprika, you’ll want to create a collection of sweet pimentón dulce, medium-hot pimentón agridulce, and the hottest choice, pimentón picante.

Healthy Kitchen Tip: How to Grate Cheese

Healthy Kitchen Nugget

Grated Cheese Simplified ​

There’s no doubt that the grating blade of a food processor makes shredding cheese a snap. But what’s old is new again—the box grater. I find it takes less time to shred a hunk of cheese on its largest holes than to cut wedges of cheese to fit in the mouth of the processor’s feed tube, not to mention washing the bowl and all the other parts. Place a sheet of parchment or wax paper under the box grater to catch all the shreds, and make sure the cheese you’re grating is very cold—no matter how you grate it, cheese at room temperature will clump.

For Your Best Health: Homemade meals and your health

For Your Best Health

Pass the Produce ​

You already know that many of the benefits of olive oil come from its phenolic compounds, which include phenols and flavonoids. A new study published in the journal Neurology demonstrated that people who eat a diet with foods high in flavonoids can lower their risk of cognitive decline by 20%. Flavonoids are powerful antioxidants naturally found in plants, and not getting antioxidants likely contributes to cognitive decline as we age.

The researchers looked at several types of flavonoids and found that flavones and anthocyanins may have the most protective effect. Think of them as powerhouses to prevent thinking skills from declining as you get older. Flavones—found in some spices, red chile peppers, and yellow or orange fruits and vegetables—had the strongest protective qualities and were linked to a 38% reduction in risk of cognitive decline—the equivalent of being three to four years younger in age. Anthocyanins—found in blueberries, blackberries, and cherries—were associated with a 24% reduced risk of cognitive decline.

“Our results are exciting because they show that making simple changes to your diet could help prevent cognitive decline,” said study author and Harvard professor Walter Willett, MD, DrPH. “The people in our study who did the best over time ate an average of at least half a serving per day of foods like orange juice, oranges, peppers, celery, grapefruits, grapefruit juice, apples, and pears…While it is possible other phytochemicals are at work here, a colorful diet rich in flavonoids—and specifically flavones and anthocyanins—seems to be a good bet for promoting long-term brain health. And it’s never too late to start, because we saw those protective relationships whether people were consuming the flavonoids in their diet 20 years ago or if they started incorporating them more recently.”

Fitness Flash: Heart Monitors

Fitness Flash

Heart Monitors Go Fashion-Forward ​

There’s a new twist on the expression “wearing your heart on your sleeve.” Scientists at Rice University and the University of Pennsylvania have developed “smart clothing” that uses conductive nanotube thread capable of taking a continuous electrocardiogram, or EKG, as you wear it. The fibers, which were sewn into athletic wear, proved to be just as conductive as metal wires but washable, comfortable, and far less likely to break when you move and exercise. What’s more, the garment proved better at gathering data than a standard chest-strap monitor and even slightly better than a traditional EKG. The fibers provide steady electrical contact with the skin and also act as electrodes to connect with electronics like Bluetooth transmitters to relay data to a smartphone or to connect to a Holter monitor that can be stowed in a user’s pocket, explained lead author Lauren Taylor at Rice. This could be an important tool for detecting heart rhythm problems and other issues and help people with heart concerns stay in a safe zone when exercising. Plans are underway to refine the design so that it has more surface area to contact the skin.

Get More Recipes In Your Inbox!