Fresh-Pressed Olive Oil Club

Healthy habits are key to maintaining health even while taking multiple prescriptions

Adapted from an article in Science Codex, November 9, 2020

Lifestyle habits including adherence to the Mediterranean diet, getting regular exercise, and not smoking can reduce the risk of death, even for people taking multiple medications, according to preliminary research presented at the American Heart Association’s Scientific Sessions 2020. The meeting, held virtually, Friday, November 13 – Tuesday, November 17, 2020, was a premier global exchange of the latest scientific advancements, research and evidence-based clinical practice updates in cardiovascular science for health care worldwide.

“We’ve long known about the benefits of leading a healthy lifestyle. The results from our study underscore the importance of each person’s ability to improve their health through lifestyle changes even if they are dealing with multiple health issues and taking multiple prescription medications,” said lead author Neil Kelly, Ph.D., a medical student at Weill Cornell Medicine of Cornell University in New York City.

The study analyzed data from more than 20,000 participants of the Reasons for Geographic and Racial Differences in Stroke (REGARDS) study (average age of 64; 56% women). At the start of the study, 17% were taking 10 or more prescription medications, 39% were taking five to nine prescription medicines, and 44% of participants were taking four or fewer prescription medications.

Researchers evaluated the number of medications taken, level of participation in four healthy behaviors and all-cause death rates. The types of medications and the conditions they were used to treat (e.g., heart disease, diabetes, kidney disease, cognitive impairment, etc.), varied widely among study participants. The healthy lifestyle behaviors were physical activity; smoking abstinence; low sedentary time; and following a Mediterranean diet, which emphasizes legumes, fruits, vegetables, whole grains, fish, and olive oil, and moderation for dairy products and wine.

At follow-up roughly 10 years later, the analysis found that a healthy lifestyle decreased the risk of death regardless of the number of medications a person was taking; and the higher the number of healthy lifestyle habits a person had, the lower their risk of death.

“It’s especially important for health care professionals to counsel patients and develop interventions that can maximize healthy lifestyle behaviors, even among patients with several prescription medications,” Kelly added. “It’s important for the public to understand that there is never a bad time to adopt healthy behaviors. These can range from eating a healthier diet to taking a daily walk in their neighborhood. A healthier lifestyle buys more time.”

Reference: Presentation P929, American Heart Association Virtual Scientific Sessions 2020, November 13 -17, 2020.

A Favorite Fall Recipe for Gamedays (or Any Day)

As fall gears up, I love to get in the kitchen and revisit recipes from around the world. Sharing them with you and highlighting super-healthy ingredients are very important to me because this message is so important: Delicious food can, and should be, healthy food…and healthy food can be delicious! Whether you follow the Mediterranean diet, have adopted a Keto or Paleo plan, or are vegetarian or vegan, once you have access to a repertoire of great recipes, you can tailor them to your diet by swapping ingredients as needed. 

Let’s get cooking with…

Piri-Piri Drumsticks with Blue Cheese Dip

You don’t have to be a football fanatic to love sports bar food like Buffalo hot wings, named for the city that lays claim to them. I like to indulge not only by recreating this favorite dish at home, but also by elevating it with a switch from wings to drumsticks—more meat!—glazed with piri-piri, a Portuguese chile sauce available in larger supermarkets or online.

  • Piri-Piri Drumsticks with Blue Cheese Dip Piri-Piri Drumsticks with Blue Cheese Dip

    Nando’s Peri-Peri Sauce is my go-to brand (both spellings are correct!). For the blue cheese dip, the ultimate is Cabrales, an artisanal blue from Asturias, Spain. And for even more flavor, I’m replacing celery sticks with fresh fennel. The only prep work—still fast and easy—is the marinade for the drumsticks. Since they need time to absorb all the spices, I like to do this early in the day.

    Ingredients

    For the drumsticks

    • 2 tablespoons pimentón (smoked Spanish paprika) 
    • 2 teaspoons coarse kosher or sea salt
    • 1-1/2 teaspoons ground cumin
    • 1-1/2 teaspoons dry mustard 
    • 1-1/2 teaspoons ground fennel seed
    • 1 teaspoon freshly ground black pepper 
    • 12 meaty chicken drumsticks
    • Extra virgin olive oil 
    • Large fennel bulb

    For the glaze

    • 3 tablespoons butter
    • 1 clove garlic, minced
    • 1/2 cup Nando’s Peri-Peri Sauce or your favorite hot sauce
    • 1 tablespoon fresh lemon juice

    For the dip

    • 1/2 cup crumbled Cabrales or other artisanal blue cheese 
    • 3/4 cup sour cream
    • 1/4 cup mayonnaise
    • 1 teaspoon Worcestershire sauce
    • 1 to 2 tablespoons milk or cream (optional) 
    • Extra virgin olive oil

    Directions

    Step One

    Combine the pimentón and other spices in a small bowl. Place the drumsticks in a large bowl (or a large resealable plastic bag) and coat them with olive oil. Add the spice mixture and use your hands to distribute it evenly. Cover and refrigerate for 4 to 8 hours.

    Step Two

    To cook, preheat your oven to 400°F. Line a rimmed baking sheet with foil, then top with a wire rack. Oil the rack and arrange the drumsticks on it. Bake until cooked through, 40 to 45 minutes, turning once or twice with tongs. (Alternatively, you can grill the drumsticks.) 

    Step Three

    While the chicken is cooking, make the dip and the glaze. For the dip, mash the blue cheese in a bowl with a fork. Whisk in the sour cream, mayonnaise and Worcestershire sauce. If desired, thin with the milk or cream. Transfer to a serving bowl and drizzle with olive oil.

    Step Four

    For the glaze, melt the butter in a small saucepan over medium-low heat. Add the garlic and cook for 2 to 3 minutes. Stir in the piri-piri sauce and lemon juice and bring to a simmer. When the drumsticks are cooked through, remove from the oven, brush on all sides with the glaze, and return to the oven for 5 minutes to set. 

    Step Five

    To plate, trim the fennel bulb, reserving the feathery fronds. Cut in half lengthwise, remove the core, and then slice each half into small wedges. Arrange them on a platter with the drumsticks, garnish with the fronds, and serve with the dip.

    Yields 4 appetizers or 2 hearty main dish servings. ​

Healthy Ingredient Spotlight Icon

Healthy Ingredient Spotlight

Cumin, the seed of the Cuminum cyminum plant, is a relative of caraway, fennel and parsley and has been used in medicine and cooking for over 4,000 years. Originally found in Egypt, cumin was introduced to the Mediterranean region and Asia (notably India and China) before being brought to the Americas by the Portuguese and Spaniards. Its earthy flavor adds a unique richness to dishes, and it’s a mainstay in countless cuisines…from Indian curries and chutneys to Moroccan tagines to Mexican salsas and moles. Buy cumin in seed form. When a recipe calls for ground cumin, do it yourself in a spice grinder.

Healthy Kitchen Nugget Icon

Healthy Kitchen Nugget

Eating garlic every day is one of the tastiest ways to enhance your health. To maximize garlic’s benefits, whenever you chop or crush cloves, wait 15 minutes before adding to a recipe. That’s the time it takes for a key enzyme to trigger allicin, one of many compounds in garlic that help fight heart disease, inflammation and damage from oxidative stress. For the greatest benefits, eat garlic raw, as in salad dressings, or minimally cooked, like in a fast stir-fry.

For Your Best Health Icon

For Your Best Health

When it comes to bone health, most of us think of calcium and vitamin D. But another needed nutrient is the trace mineral selenium. New research shows that a shortage could lead to problems including increased bone turnover, reduced bone mineral density and a higher risk for bone disease. Selenium is also important for reproductive health, proper thyroid hormone function, and combating oxidative damage and infections. All it takes is 55 micrograms a day. You can get about that much from 1.5 ounces of yellowfin tuna, 3 ounces of halibut, 4 ounces of shrimp or sardines, 7 ounces  of light meat chicken or just one Brazil nut—a crazy-rich source!

Fitness Flash Icon

Fitness Flash

There’s no doubt that we’re all spending more and more time on social media and tapping into streaming services, sometimes as a way to cope with stress or as an antidote to physical distancing. But these are trends that started long before the pandemic. Problem is, excessive screen time can take a toll on emotional and physical health. It can actually increase stress thanks to bad news overload and lead to weight gain, sleep disorders and even addiction to social media or other outlets, like computer games or online gambling. 

According to a study published in the Journal of Medical Internet Research, the takeaway is that media in general and social networks in particular can help you cope when they provide support and fact-based, positive information and when you steer clear of both sensationalized and false news. Also, put exercise in your playbook—it can work wonders on stress, anxiety and insomnia as well as give you a break from day-to-day problems.

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Replacing Unhealthy Fats with Olive Oil Is a Heart-Healthy Choice

Adapted from an article in Duke Medicine Health News, September 2020, Vol. 6, No. 9

Go ahead. Dip that crusty Italian bread in a saucer of seasoned olive oil and take a big, guilt-free bite. Research shows that consuming more olive oil is associated with less risk of heart attack among Americans, especially when it replaces butter, mayonnaise, or margarine. A study performed at the Harvard T. H. Chan School of Public Health, in Boston, showed that replacing 1 teaspoon of butter, margarine, mayonnaise, or dairy fat with the same amount of olive oil lowered the risk of any cardiovascular disease (CVD) by 5 percent and lowered the risk of coronary heart disease (CHD) by 7 percent. People who consumed even higher amounts of olive oil—half a tablespoon daily—had a 15 percent lower risk of any kind of CVD and a 21 percent lower risk of CHD.

This study took place between 1990 and 2014 and included 63,867 women from the Nurses’ Health Study and 35,512 men from the Health Professionals’ Follow-up Study. All participants were free of cancer, heart disease, and other chronic diseases at the start of the study. Every four years for about three decades, study participants answered questionnaires about their diet and lifestyle. Participants were asked how often, on average, they had consumed specific foods, as well as types of fats, oils, and brand or type of oils used for cooking and added at the table in the preceding year. Total olive oil intake was calculated from the sum of three questionnaire questions related to olive oil intake: olive oil salad dressing, olive oil added to food or bread, and olive oil used for baking and frying at home.

Among the researchers’ noteworthy observations were: Olive oil can have favorable effects on endothelial dysfunction, hypertension, inflammation, insulin sensitivity, and diabetes. Previous studies have shown that olive oil—especially the virgin grade—that is richer in polyphenolic compounds is associated with lower levels of inflammatory biomarkers and a better lipid profile; and despite olive oil being a high-fat food, it has not been associated with weight gain.

The researchers stress the importance of substituting olive oil for other fats. The main thing is to replace unhealthy fats with olive oil, and that can improve cholesterol, reduce inflammatory biomarkers, and improve cardiovascular health. The results echo a 2013 study that found that people who followed a Mediterranean diet supplemented with extra virgin olive oil for five years had a 30 percent lower risk of heart attack or stroke. They also showed a slower rate of cognitive decline and were better able to control their weight.

Reference: Guasch-Ferré M, Liu G, Li Y, et al. Olive oil consumption and cardiovascular risk in US adults. J Am Coll Cardiol. 2020;75(15):1729-1739.

How to (O)live Longer

Some olive oils fight heart disease and cognitive decline. But to get the greatest benefit, you need to pick the right stuff

Reprinted from an article in AARP Bulletin by Clint Carter, April 2020

In normal times, Italians outlive Americans by an average of four years. But in the Sicani Mountain region of Sicily, marked by rolling hills covered with olive trees, the locals live past 100 at a rate more than four times greater than Italy as a whole.

Sicani Mountain villagers eat a Mediterranean diet, snacking on olives and using the fruit’s oil to prepare dinner. As a result, their arteries are as supple as those of people 10 years younger, researchers say.

“We’ve known for 50 or 60 years that the Mediterranean diet is beneficial for health, but olive oil is emerging as the most important ingredient,” says Domenico Praticò, MD, director of the Alzheimer’s Center at Temple University. Among people in olive-growing regions, the incidences of heart disease, cancer, type 2 diabetes, and even cognitive decline are very low.

How Olive Oil Offers Hope

Praticò and others have been exploring the effect of extra-virgin olive oil, or EVOO, on the brain. They’ve discovered that compounds in the fat of this high-grade oil can flush out proteins that gum up the communication channels between brain cells. That might delay, and even possibly reverse, Alzheimer’s and other dementias.

One compound that seems to drive this effect is an olive-derived polyphenol called oleocanthal. In animal studies at Auburn University, oleocanthal demonstrated an ability to “rinse out” amyloids, which form the plaques associated with Alzheimer’s. In mice EVOO can “flush out” tau, a protein that hinders language skills and memory in humans.

Buyer, Beware!

But not all the EVOO sold at the supermarket is as potent as the oil that researchers use to “flush out” neurotoxins. In lab tests more than half of imported EVOO purchased at retail failed to meet standards of quality and flavor (a marker of antioxidant content) established by the Madrid-based International Olive Council. In a 2015 analysis from the National Consumers League, 6 in 11 EVOOs obtained from reputable stores such as Safeway and Whole Foods failed the extra virgin test. They were either mislabeled or had degraded during shipping and storage. So what does all this mean? You need to know a few shopping tricks if you want to get all the protection that EVOO offers to the centenarians of the Sicani Mountains.