Polyphenol-rich extra virgin olive oil, on its own and as part of the well-studied Mediterranean Diet, has demonstrated significant positive effects on the body and mind.
Heart: Consuming more than 1/2 tablespoon of olive oil a day translates to a “14% lower risk of cardiovascular disease (CVD) and 18% lower risk of coronary heart disease (CHD). Replacing 5 grams a day of margarine, butter, mayonnaise, or dairy fat with the equivalent amount of olive oil was associated with 5% to 7% lower risk of total CVD and CHD.”1
Brain: The Mediterranean Diet has positive effects for “both cognitively impaired and unimpaired older populations, especially on their memory, both in the short and long run.” Plus, boosting the diet with additional intake of foods “such as extra-virgin olive oil…might have a more significant impact on the improvement of cognitive performance among seniors.”2
Gut: EVOO lowers levels of bad bacteria and stimulates good bacteria: “The gut microbiota and health of the intestinal environment are now considered important factors in the development of obesity, metabolic disease, and even certain neurodegenerative conditions via the gut-brain axis. Recently, data are emerging which demonstrate that the health-promoting benefits of EVOO may also extend to the gut microbiota.”3
Biological Aging & Bone: People who stick more closely to the Mediterranean Diet “are on average almost 1 year biologically younger than their chronological age, as compared to those with low adherence,” thanks to its polyphenol-rich foods like extra virgin olive oil. Polyphenols are also linked with higher bone mineral density. “In particular, high consumption of extra-virgin olive oil leads to lower risk of osteoporosis-related fractures.”4
Skin: Olive oil works well in beauty formulas and may enhance your skin because it “provides a safe and stable emulsion delivery system. The antioxidant activity of olives makes them a candidate for moderating the effects of the aging process on the skin by limiting biochemical consequences of oxidation.” Simple translation: It seems to help guard against the ravages of the environment.5
References:
Guasch-Ferré, M., et al. “Olive Oil Consumption and Cardiovascular Risk in U.S. Adults.” Journal of the American College of Cardiology, April 2020; https://doi.org/10.1016/j.jacc.2020.02.036.
Klimova, B. et al. “The Effect of Mediterranean Diet on Cognitive Functions in the Elderly Population.” Nutrients, June 2021; doi: 10.3390/nu13062067.
Millman, JF, et al. “Extra-Virgin Olive Oil and the Gut-Brain Axis: Influence on Gut Microbiota, Mucosal Immunity, and Cardiometabolic and Cognitive Health.” Nutrition Reviews, December 2021; doi: 10.1093/nutrit/nuaa148.
Esposito, S., et al. “Dietary Polyphenol Intake Is Associated with Biological Aging, a Novel Predictor of Cardiovascular Disease: Cross-Sectional Findings from the Moli-Sani Study.” Nutrients, May 2021; doi: 10.3390/nu13051701.
Gonçalves, S. and Gaivão, I. “Natural Ingredients Common in the Trás-os-Montes Region (Portugal) for Use in the Cosmetic Industry: A Review about Chemical Composition and Antigenotoxic Properties.” Molecules, August 2021; doi: 10.3390/molecules26175255.
Prosciutto Wraps Recipe and How to Evaluate Health-Related Information for Credibility Based on National Institutes of Health’s Criteria
My quest as the Olive Oil Hunter is to bring you the freshest olive oils possible, not only because of their intense and wonderful flavors but also because we know the freshest oils have the most polyphenols, those naturally occurring plant chemicals at the heart of the amazing health benefits of olive oil. How do we know this? We always turn to studies. But not just any studies. We use studies from trusted scientific sources, such as leading researchers at top institutions who do peer-reviewed work with vetted results.
In this issue of TheOlive Oil Hunter Newsletter, I want to share some of the criteria from the National Institutes of Health (NIH) that we use to evaluate the research on the benefits of olive oil and the other health studies that we share with you every week—you can use the very same criteria to judge any type of health information you read about, whether in print or online, on any topic.
Here’s what the NIH recommends:
“The internet makes finding health information easy and fast. Much of the information on the internet is valuable; however, the internet also allows rapid and widespread distribution of false and misleading information. You should carefully consider the source of information you find on the internet and discuss that information with your healthcare provider…[The following] can help you decide whether the health information you find on the internet or receive by email, text, or social media is likely to be reliable.
“Online resources such as web and social media sites should make it easy for you to learn who is responsible for the site and its information. On the Office of Dietary Supplements (ODS) website, for example, the ODS is clearly noted on every major page, along with a link to the site’s homepage.
“It costs money to run web and social media sites. The source of a website’s funding should be clearly stated or readily apparent. For example, the US government funds websites with addresses ending in .gov, educational institutes maintain .edu sites, [and] noncommercial organizations’ addresses often use .org.
“Many health and medical websites post information that the owner has collected from other websites or sources. If the person or organization in charge of the site did not write the material, they should clearly identify the original source. For social media sites, it is also important to consider whether the source of the information is reliable, that is, what is the background and expertise of the person posting the content?
“Websites should identify the medical and scientific evidence that supports the material presented on the site. Medical facts and figures should have references (such as citations of articles published in medical journals). Also, opinions or advice should be clearly set apart from information that is ‘evidence based’ (that is, based on research results).
“Health-related websites should give information about the medical credentials of the people who prepared or reviewed the material on the website. For example, the ODS website contains fact sheets about vitamins, minerals, and other dietary supplements. These documents undergo extensive scientific review by recognized experts from the academic and research communities.
“Experts should review and update the material on websites on a regular basis. Medical information needs to be current because medical research is constantly coming up with new information about medical conditions and how best to treat or prevent them. Sites should clearly post the most recent update or review date. Even if the information has not changed in a long time, the site owner should indicate that someone has reviewed it recently to ensure that the information is still valid.”
Remember that there are many government agency websites you can go to in order to check on health claims.
“The Food and Drug Administration (fda.gov) regulates foods, including dietary supplements. The FDA monitors the marketplace for potential illegal products that may be unsafe or make false or misleading claims. FDA publications that can help you evaluate health information include Tips for Dietary Supplement Users and Health Fraud Scams.
“The Federal Trade Commission [ftc.gov] enforces consumer protection laws, regulates dietary supplement advertising, and investigates complaints about false or misleading health claims posted on the internet.
“The Office of Dietary Supplements [ods.od.nih.gov] . . . supports research on dietary supplements, distributes the results, and provides educational material on dietary supplements . . . and other reliable health information.”
Adapted from “How to Evaluate Health Information on the Internet: Questions and Answers,” National Institutes of Health, Office of Dietary Supplements, reviewed May 4, 2022.
As I settle into the dog days of summer, I plan my menus to get the most taste for the least amount of cooking, and these wraps fit that to a T.Thin slices of prosciutto are the perfect alternative to flour-based wraps—more flavorful and practically carb-free. I love the creaminess of the Brie and avocado “stuffing,” but you can roll up goat cheese and figs, cheddar and apple slices, mozzarella and tomatoes, or your own creative combination.
Ingredients
8 ounces Brie
2 ripe avocados
8 very thinly sliced pieces of prosciutto
Extra virgin olive oil
Balsamic vinegar
Maldon or another coarse sea salt
Black pepper to taste
Directions
Step 1
Cut the avocados in half and use a spoon to carefully remove each half from its peel; cut the avocado into thin strips.
Step 2
Cut the Brie into thin slices. Bundle 2 or 3 pieces each of avocado and Brie at one of the short ends of a prosciutto slice and roll it up. Repeat with the remaining prosciutto.
Step 3
Place two wraps on each of four salad plates and drizzle with olive oil and a few drops of the balsamic.
As I settle into the dog days of summer, I plan my menus to get the most taste for the least amount of cooking, and these wraps fit that to a T.Thin slices of prosciutto are the perfect alternative to flour-based wraps—more flavorful and practically carb-free. I love the creaminess of the Brie and avocado “stuffing,” but you can roll up goat cheese and figs, cheddar and apple slices, mozzarella and tomatoes, or your own creative combination.
Ingredients
8 ounces Brie
2 ripe avocados
8 very thinly sliced pieces of prosciutto
Extra virgin olive oil
Balsamic vinegar
Maldon or another coarse sea salt
Black pepper to taste
Directions
Step 1
Cut the avocados in half and use a spoon to carefully remove each half from its peel; cut the avocado into thin strips.
Step 2
Cut the Brie into thin slices. Bundle 2 or 3 pieces each of avocado and Brie at one of the short ends of a prosciutto slice and roll it up. Repeat with the remaining prosciutto.
Step 3
Place two wraps on each of four salad plates and drizzle with olive oil and a few drops of the balsamic.
The Ultimate 4th of July Potato Salad Recipe, Spotlight on Vinegar and Finishing Salts, Improving Your Time Management and Eating Less May Lead to Longer Life
To me, July 4th marks the pinnacle of summer, and a great day to get together with family and friends. Taking personal time is important, and something we don’t do enough, as you’ll see in this issue’s “For Your Best Health” report. Couple that with new research on longevity, and it’s also a good moment to think about a priority re-balance: Read on for great ideas to maximize life satisfaction rather than work productivity.
Potato salad is the quintessential summer side dish, and I love mine done to the max. This variation includes not only hard-boiled eggs, but also crispy bacon, all dressed in a vinaigrette—so good you’ll want it for your main dish!
Ingredients
8 eggs
8 ounces bacon
1/4 cup red wine vinegar
3 tablespoons Dijon mustard, more to taste
1/2 cup extra virgin olive oil, more to taste
4 pounds red new potatoes
6 scallions, rough chopped
1/2 cup chopped fresh parsley
1/4 cup chopped fresh dill
Coarse salt and freshly ground pepper to taste
Directions
Step 1
Hard-boil the eggs, peel them under running water, and then cut into large diced pieces; set aside. Cut the bacon strips into 1″ pieces and sauté in a large skillet until crisp. Use a slotted spoon to transfer to paper towels to drain.
Step 2
In a large serving bowl, whisk the vinegar and Dijon together, and then slowly whisk in the olive oil; set aside.
Step 3
Cut the potatoes into large diced pieces and cook in boiling water until easily pierced with the tip of a knife, 7-10 minutes. Drain the potatoes and let them cool for only about 5 minutes; then fold them into the dressing (doing this while the potatoes are still warm helps them absorb all the flavors).
Step 4
Gently fold in the bacon, eggs, scallions, and herbs. Taste and add salt, pepper, and more Dijon and/or olive oil as desired. Serve at room temperature with a final sprinkle of coarse salt.
Serves 8
Healthy Ingredient Spotlight
Vinegar Delights
Olive oil and balsamic vinegar—it’s a match made in heaven. When whisked together for a vinaigrette, the acid is the perfect complement for the richness of the oil. But that’s just the beginning. The two combine beautifully for marinating meat before grilling, for creating a sauce enhanced with herbs, for turning steamed green beans or other vegetables into a flavorful side dish, and for just drizzling over foods, from cheeses to berries. Members of the Fresh-Pressed Olive Oil Club know I’m such a fan of vinegar that I started creating curated selections from around the world last year (the next collection is coming soon!).
Here are more ways vinegar can boost the flavor of dishes:
Add a tablespoon to a stir-fry in the final minute of cooking.
Whisk a teaspoon into hearty soups and stews before serving.
Add a tablespoon to your favorite homemade gravy recipe for added zest.
Boil down a cup of balsamic or fruited vinegar by 50 percent to make a reduction to spoon over grilled meat.
Healthy Kitchen Nugget
Finishing Salts
These coarse-grained sea salts are great for adding taste and texture to finished dishes. While Maldon salt with its pyramid-shaped crystals is my go-to, I also love two French favorites, sel gris (coarse grey sea salt) when I want more of a mineral taste and the very strong yet more artisanal fleur de sel, which is exceptional with caramels and chocolate desserts. Wonderful finishing salts are even being made in the USA. Portland, Oregon–based Ben Jacobsen makes a flake finishing salt from the waters off the Oregon coast. Having a collection allows you to experiment, and since you use only a few grains at a time, it’s a worthy investment.
For Your Best Health
Stop and smell the roses
That expression originated in the 1960s but is even more true today as we spend more and more hours working and even playing without taking time to appreciate our surroundings. We’re more concerned about time management than about time for ourselves, so I really appreciate the work done by Oliver Burkeman, author of “Four Thousand Weeks: Time Management for Mortals,” named after the average person’s lifespan.
A self-proclaimed recovering productivity geek, he explains how trying to maximize every minute leads not to better work productivity but to more stress and the feeling of being overwhelmed. His suggestion is to embrace the fact that we have a finite amount of time on this earth and to accept that we won’t accomplish everything we set out to do—this can actually free you up to focus on what really matters to you. Here are practical ideas from his book that can help:
Forget multitasking—it’s a misnomer anyway. Focus on one task at a time and do it well. You’ll do it faster, too.
Pick something to fail at. Cross something off your to-do list and don’t look back. For example, get rid of those years-old supplies for a craft you never got to learn, and be free of the stress and guilt of not having mastered it. This frees you emotionally for things that have true meaning for you.
Keep a “done” list to counter all the to-dos. There’s immense satisfaction in reviewing what you’ve accomplished.
Spend 5 minutes a day doing nothing. It’s harder than it sounds! Set a timer and let go of everything—don’t even focus on deep breathing. This acts as a calming reset.
Fitness Flash
Eat Less, Live Longer
Many studies have found that one lifestyle change can increase longevity: eating fewer calories. Now, according to a new report from the Howard Hughes Medical Institute published in May 2022 in the journal Science, eating only during the hours when you’re most active can help maximize the effect.
Investigator Joseph Takahashi, PhD, a molecular biologist at the University of Texas Southwestern Medical Center, and colleagues were able to extend the lifespan of mice on a reduced-calorie diet by 35 percent by feeding them only at nighttime, when mice are most active. This is substantially greater than the 10 percent extended lifespan resulting from a reduced-calorie diet alone. Since humans are active by day, a comparable plan would be to restrict eating to daytime hours, such as 7 am to 7 pm.
The research helps disentangle the controversy around diet plans that emphasize eating only at certain times of day, says Dr. Takahashi. Such plans may not speed weight loss in humans, as some studies have shown, but they could promote health benefits that add up to a longer lifespan.
Scientists are just beginning to understand how calorie restriction slows aging at the cellular and genetic level. As an animal ages, genes linked to inflammation tend to become more active, while genes that help regulate metabolism become less active. Dr. Takahashi’s work showed that calorie restriction, especially when calorie intake was timed to the mice’s active period at night, helped offset these genetic changes as mice aged.
Dr. Takahashi hopes that learning how calorie restriction affects the body’s internal clocks as we age will help scientists find new ways to extend the healthy lifespan of humans. That could come through calorie-restricted diets or through drugs that mimic those diets’ effects. In the meantime, he is taking a lesson from his mice: He restricts his own eating to a 12-hour period.
