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Olive Oil Hunter News #182

Posted on by The Olive Oil Hunter

Seafood and Avocado Salad Recipe, Spotlight on Dill and Herb Scissors, Could Your Diet Be Increasing Your Anxiety? And Knee Arthritis, Exercise, and Your Subconscious

Are you usually underwhelmed when you buy premade seafood salad? Making your own is not only tastier but also less expensive. And prepared with healthful ingredients, like extra virgin olive oil and avocado instead of questionable fillers, it’s also good for you. The distinction between healthy and unhealthy fats is made clear in the first study that I’m sharing—you’ll see why a diet of saturated fat is linked to anxiety. Turning to fitness, many people with knee arthritis don’t heed their doctor’s advice to exercise…here are the results of a study that found they may have a subconscious resistance to activity.

Seafood and Avocado Salad

  • Seafood Avocado Salad Seafood and Avocado Salad

    Pick your own culinary adventure with the seafood you choose for this dish—succulent lobster meat, crabmeat, shrimp, calamari rings, or any combination. I love to serve the seafood in avocado halves, but if you prefer a handheld meal, add avocado cubes to the mix and sandwich it between ciabatta slices that have been lightly toasted or grilled and drizzled with olive oil.

    Ingredients

    • 1 pound cooked shellfish
    • 8 ounces cherry tomatoes, halved
    • 1 cucumber, diced
    • 1/2 cup chopped red onion
    • 1/4 cup extra virgin olive oil
    • 2 tablespoons balsamic vinegar, plus more to taste
    • 1 tablespoon chopped fresh dill
    • Coarse sea salt to taste
    • Freshly ground black pepper to taste
    • 3 ripe avocados, halved and pitted 

    Directions

    In a large bowl, mix the shellfish, tomatoes, cucumber, red onion, olive oil, vinegar, and dill. Taste and season as desired with salt and pepper. Divide the salad among the avocado halves, mounding it high (a large ice cream scoop works well).

    Yields 6 servings 

Healthy Ingredient Spotlight: Dill

Healthy Ingredient Spotlight

Dill

Fresh dill is a delicate yet delicious addition to many types of salads, including various versions of potato salad, and can be used for enhancing eggs, dishes with smoked or fresh salmon, and dressings. Because of its feathery shoots, dill makes a showy garnish. It’s best used in cold dishes; when using it during cooking, add it at the very last minute or right after you’ve removed the food from the heat. 

It’s easy to grow dill in your herb garden (it often reseeds itself) or plant it in a window box so you can regularly reach for it. If you buy a bunch from the store or farmers’ market, place the stems in a tall glass of water, cover the tops, and refrigerate to increase shelf life. As with other fresh herbs, it can be puréed with extra virgin olive oil and frozen in an ice cube tray for future use (bag the cubes as soon as they become solid). Dill is sold dried as dill weed, with a very mild flavor that actually improves when heated. 

Quick Kitchen Nugget: Herb Scissors

Quick Kitchen Nugget

Herb Scissors

Herb scissors


This nifty gadget makes mincing herbs nearly effortless. Rather than a single blade, herb scissors have multiple blades—up to 5—that chop your herbs for you as you snip. There are also single blade herb shears for cutting larger-leaf herbs and herb strippers that strip herbs from their stems.  

For Your Best Health: Could Your Diet Be Increasing Your Anxiety?

For Your Best Health

Could Your Diet Be Increasing Your Anxiety?

When stressed out, many of us turn to junk food for solace. But new University of Colorado Boulder research suggests this strategy may backfire. The study found that, in rats, a high-fat diet disrupts gut bacteria, alters behavior and, through the complex pathway that connects the gut to the brain, influences brain chemicals in ways that fuel anxiety. It’s important to note that the researchers are not talking about healthy fats like those found in fish, olive oil, nuts, and seeds—these are considered anti-inflammatory and good for the brain.

“Everyone knows that [high-fat junk foods] are not healthy foods, but we tend to think about them strictly in terms of a little weight gain,” said lead author Christopher Lowry, PhD, a professor of integrative physiology at CU Boulder. “If you understand that they also impact your brain in a way that can promote anxiety, that makes the stakes even higher.”

Dr. Lowry’s team divided adolescent rats into two groups: Half got a standard diet of about 11% fat for nine weeks while the others got a high-fat diet of 45% fat, consisting mostly of saturated fat from animal products. (The typical American diet is about 36% fat, according to the Centers for Disease Control and Prevention.) Throughout the study, the researchers collected fecal samples and assessed the animals’ microbiome, or gut bacteria. After nine weeks, the animals underwent behavioral tests.

Importantly, the researchers stressed that not all fats are bad, and that healthy fats like those found in fish, olive oil, nuts, and seeds can be anti-inflammatory and good for the brain.

When compared to the control group, the group eating a high-fat diet, not surprisingly, gained weight. But the animals also showed significantly lower diversity of gut bacteria. Generally speaking, more bacterial diversity is associated with better health, Dr. Lowry explained. These mice hosted far more of a category of bacteria called firmicutes and less of a category called bacteroidetes. A higher firmicutes-to-bacteroidetes ratio has been associated with the typical industrialized diet and obesity.

The high-fat diet group also showed higher expression of three genes—tph2, htr1a, and slc6a4—involved in the production and signaling of the neurotransmitter serotonin, particularly in a region of the brainstem called cDRD and associated with stress and anxiety.

While serotonin is often billed as a feel-good brain chemical, Dr. Lowry pointed out that certain subsets of serotonin neurons can, when activated, prompt anxiety-like responses in animals. In fact, heightened expression of tph2, or tryptophan hydroxylase, in the cDRD has been linked to mood disorders and suicide risk in people.

“To think that just a high-fat diet could alter expression of these genes in the brain is extraordinary,” said Dr. Lowry. “The high-fat group essentially had the molecular signature of a high anxiety state in their brain.” He suspects that an unhealthy microbiome compromises the gut lining, enabling bacteria to slip into the body’s circulation and communicate with the brain via the vagus nerve, an important pathway from the gastrointestinal tract to the brain.

“If you think about human evolution, it makes sense,” Dr. Lowry explained. “We are hardwired to really notice things that make us sick so we can avoid those things in the future.” 

His advice: Eat as many different kinds of fruits and vegetables as possible, add fermented foods to your diet to support a healthy microbiome, and lay off the pizza and fries. Also, if you do have a hamburger, add a slice of avocado. Some research shows that good fats can counteract some of the effects of bad fats.

Fitness Flash: Knee Arthritis, Exercise, and Your Subconscious

Fitness Flash

Knee Arthritis, Exercise, and Your Subconscious

Yoga poses for knee exercise

Knee osteoarthritis (OA) is a common cause of pain and joint stiffness. And while physical activity is known to ease symptoms, only one in 10 people regularly exercises. Understanding what contributes to this inactivity is the focus of a study from the University of South Australia (UniSA) in Adelaide, where researchers found that people with knee OA unconsciously believe that activity may be dangerous to their condition, despite medical advice telling them otherwise.

The study found that of those surveyed, 69% of people with knee pain had stronger implicit (or unconscious) beliefs that exercise was dangerous than did the average person without pain. This highlights not only the conflicted nature of pain and exercise but also the fact that what people say and what people think, deep down, may be entirely different things.

Lead researcher and UniSA PhD candidate Brian Pulling said the research provides valuable insights for helping people with knee arthritis. “Research shows that physical activity is good for people with knee OA, but most people with this condition do not move enough to support joint or general health,” Pulling said. “To understand why people with OA might not be active, research studies typically use questionnaires to assess fear of moving. But unfortunately, questionnaires are limited—what we feel deep down (and how our system naturally reacts to something that is threatening) may be different than what we report. And we still know that many people are avoiding exercise, so we wanted to know why.”

To do so, the researchers developed a tool called the Implicit Association Test that can detect and evaluate people’s implicit beliefs about exercise, meaning whether they unconsciously think activity is dangerous for their condition. The test presents a series of words and images which a participant must quickly associate with being either safe or dangerous. It intentionally promotes instant responses to avoid deliberation and other influencing factors (such as responding how they think they should respond).

“We found that even among those who said they were not fearful about exercise, they held unconscious beliefs that movement was dangerous,” Pulling said. “Our research shows that people have complicated beliefs about exercise, and that they sometimes say one thing if asked directly yet hold a completely different implicit belief. This research suggests that to fully understand how someone feels about an activity, we must go beyond just asking directly, because their implicit beliefs can sometimes be a better predictor of actual behavior than what people report. That’s where our tool is useful.”

The tool has the potential to identify a group of people who may have challenges to increasing their activity levels and undertaking exercise. Added Tasha Stanton, PhD, Associate Professor in clinical pain neuroscience and co-Director and Osteoarthritis Research Theme Lead at IIMPACT in Health at UniSA, “Having access to more accurate and insightful information will help health professionals better support their patients to engage with activity and exercise. It may also open opportunities for pain science education, exposure-based therapy, or cognitive functional therapy…things that would not usually be considered for someone who said that they were not scared to exercise.” 

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Olive Oil Hunter News #181

Posted on by The Olive Oil Hunter

Orange-Raspberry Muffins Recipe, Spotlight on Almond Flour, Juicing Fruit, The Benefits of Limiting Processed and Red Meats, and High Intensity Interval Training (HIIT)

Packaged gluten-free baked goods are often tasteless, not to mention filled with additives and other unhealthy ingredients. In just a few minutes, you can bake your own delicious muffins that are so tasty that they won’t provoke eye rolls from gluten lovers. While gluten should be avoided only by those with a sensitivity or celiac disease, a recent study found that everyone can benefit from eating fewer processed and red meats—the health benefits are astounding. Then read about a newly discovered benefit of high-intensity interval training (HIIT).

Orange-Raspberry Muffins

  • Orange raspberry muffins Orange-Raspberry Muffins

    The combination of olive oil and almond flour creates a tender crumb that rivals any flour-based batter and a muffin that’s infinitely more nutritious. I like to use “tulip-shaped” cupcake liners because you can fill them right up to the level of your baking tin for very tall muffins. Also, topping the batter with berries after filling the liners helps keep the fruit from falling to the bottom. 

    Ingredients

    • 3 cups almond flour
    • 1-1/2 teaspoons baking powder
    • 1/2 teaspoon fine sea salt
    • 3/4 cup extra-virgin olive oil
    • 1/2 cup sugar, divided use 
    • Freshly grated zest of 1 large orange
    • 1/2 cup fresh orange juice
    • 6 eggs, separated
    • 1 tablespoon vanilla paste
    • 1 cup raspberries

    Directions

    Step 1

    Preheat your oven to 350°F. Place tulip-shaped cupcake liners in the cups of a 12-muffin tin; set aside.

    Step 2

    In a large bowl, sift together the almond flour, baking powder, and salt. In a separate bowl, whisk together the olive oil, 1/4 cup sugar, orange zest and juice, egg yolks, and vanilla. Fold in the flour mixture.

    Step 3

    In a very large bowl or the bowl of a stand mixer, beat the egg whites on a low speed to break them up, about a minute. Once they start to foam, increase the speed to high and add the remaining sugar. Whip until the whites form stiff peaks, then use a large spatula to gently fold them into the almond flour mixture in 3 or 4 batches, rotating your mixing bowl as you move your spatula from the center out to the sides. Don’t overmix to avoid deflating the batter—a few streaks of whites are OK.

    Step 4

    Use a large ice cream scoop to fill the paper liners up to the level of your baking tin. Top with equal amounts of berries. Bake the muffins for 30 to 40 minutes, until the tip of a sharp knife comes out clean. Serve warm or at room temperature.

    Yields 12 muffins

Healthy Ingredient Spotlight: Almond Flour

Healthy Ingredient Spotlight

Almond Flour

Almond flour, like other nut flours, is wonderful for baking, whether you’re making muffins, a cake like a dacquoise or torte, cookies, or even pie shells. You can grind your own from fresh almonds or buy it by the bag. Some brands are made of blanched almonds, but those made with the almond skins offer even more nutrients. Like almonds themselves, almond flour is naturally rich in vitamin E and other antioxidants, manganese, and magnesium, with a healthy dose of protein and fiber. To keep it fresh, store it in the fridge or freezer.

Quick Kitchen Nugget: Juicer or Hand Squeezer?

Quick Kitchen Nugget

Juicer or Hand Squeezer?

Woman juicing grapefruit

When a recipe calls for any type of citrus juice, fresh-squeezed is a must. The question then becomes whether to use a hand press or an electric citrus juicer. The answer depends on how much juice you’ll be making. 

For a few tablespoons up to a cup, a metal hand press (look for one with ergonomic handles) will work well with minimal strain on your hands—it does take effort to squeeze its handles together, and you might need different sizes for juicing limes, lemons, and oranges effectively. For juicing large quantities, it pays to have an electric juicer for ease and speed; this countertop appliance can handle all sizes of citrus and can be stored in a cabinet when not needed. There are also large, commercial-grade manual juicers that sit on a flat surface and that you operate by pushing down on a lever to extract the juice, but these tend to take up a lot of counter space.  

For Your Best Health: The Benefits of Limiting Processed and Red Meats

For Your Best Health

The Benefits of Limiting Processed and Red Meats

While many studies have identified links between frequent consumption of processed meat and chronic disease, few have evaluated the impact on multiple health outcomes. Some previous research also suggested that unprocessed red meat may contribute to chronic disease risk, but evidence has been limited.

Now, a team from the University of Edinburgh’s Global Academy of Agriculture and Food Systems, together with researchers from the University of North Carolina, Chapel Hill, has used data from a Centers for Disease Control and Prevention national health survey to create a simulated, representative sample of the US adult population—called a microsimulation—in order to estimate how changes in meat consumption affect adults’ risk of diabetes, cardiovascular disease, colorectal cancer, and death. The effects were evaluated in the overall population and separately based on age, sex, household income, and ethnicity.

This microsimulation is the first to estimate the effects of reducing processed meat and unprocessed red meat consumption, from between 5 percent and 100 percent, on multiple health outcomes in the US. They found that cutting processed meat intake by 30 percent (the equivalent of around 10 slices of bacon a week) would prevent more than 350,000 cases of diabetes and lead to 92,500 fewer cardiovascular disease cases and 53,300 fewer colorectal cancer cases over a decade.

The researchers also analyzed the impacts of reducing unprocessed red meat intake alone and cutting consumption of both processed meat and unprocessed red meat. Cutting unprocessed red meat intake alone by 30 percent, which would mean eating around one less quarter-pound beef burger a week, resulted in more than 732,000 fewer diabetes cases, 291,500 fewer cardiovascular disease cases, and 32,200 fewer colorectal cancer cases. Reducing consumption of both by 30 percent resulted in 1,073,400 fewer diabetes cases, 382,400 fewer cardiovascular disease cases, and 84,400 fewer colorectal cancer cases.

The finding that more disease cases were prevented by reducing unprocessed red meat than by reducing processed meat is partly due to the average daily intake of unprocessed red meat being higher than that of processed meat, at 47 grams a day versus 29 grams a day, respectively. As less is known about the effect of eating unprocessed red meat on chronic disease risk, the team said these estimates should be interpreted with caution and that more research is needed.

Lindsay Jaacks, PhD, professor, Personal Chair of Global Health and Nutrition at the University of Edinburgh, and one of the authors of the study, said, “Cutting consumption of meat has been recommended by national and international organizations to reduce greenhouse gas emissions, including by the Climate Change Committee here in the UK and the United Nations Intergovernmental Panel on Climate Change. Our research finds that these changes in diets could also have significant health benefits in the US, and so this is a clear win-win for people and planet.”

The study, “Estimated effects of reductions in processed meat consumption and unprocessed red meat consumption on occurrences of type 2 diabetes, cardiovascular disease, colorectal cancer, and mortality in the USA: a microsimulation study,” was published in TheLancet Planetary Healthand was funded by the Wellcome Trust.

Fitness Flash: An Exercise Brain Boost That Can Last for Years

Fitness Flash

An Exercise Brain Boost That Can Last for Years

Senior woman running on treadmill

A longitudinal study led by Emeritus Professor Perry Bartlett, PhD, and Daniel Blackmore, PhD, of the University of Queensland’s Queensland Brain Institute found that high-intensity interval exercise improves brain function in healthy older adults for up to five years. The research was published inAging and Disease.

Dr. Bartlett said it is the first controlled study of its kind to show that exercise can not only delay cognitive decline but also boost cognition in healthy older adults. “Six months of high-intensity interval training (HIIT) is enough to flick the switch,” Dr. Bartlett said. “In earlier preclinical work, we discovered exercise can activate stem cells and increase the production of neurons in the hippocampus, improving cognition. In this study, a large cohort of healthy 65- to 85-year-old volunteers joined a six-month exercise program, did biomarker and cognition testing, and had high-resolution brain scans.”

During the study, the researchers assessed the impact of three exercise intensities: low—predominantly motor function, balance, and stretching; medium—brisk walking on a treadmill; and high—four cycles of running on a treadmill at near maximum exertion. Participants exercised three times a week, for between 36 and 45 minutes per session including warmup and cooldown, and under supervision for 6 months. 

Dr. Blackmore said only the high-intensity interval exercise led to cognitive improvement that was retained for up to five years. “On high-resolution MRI scans of that group, we saw structural and connectivity changes in the hippocampus, the area responsible for learning and memory,” he said. “We also found blood biomarkers that changed in correlation to improvements in cognition. Biomarkers can be useful in predicting the effectiveness of the exercise a person is doing.”

Aging is one of the biggest risks for dementia, a condition that affects almost half a million Australians. “If we can change the trajectory of aging and keep people cognitively healthier for longer with a simple intervention like exercise, we can potentially save our community from the enormous personal, economic, and social costs associated with dementia,” Dr. Bartlett said.

With one out of three people aged 85 likely to develop dementia, Dr. Blackmore said, the impact of the research is far-reaching. “Our finding can inform exercise guidelines for older people and further research could assess different types of exercise that could be incorporated. We are now looking at the genetic factors that may regulate a person’s response to exercise to see if we can establish who will and who will not respond to this intervention. The use of biomarkers as a diagnostic tool for exercise also needs further research,” he added. 

Since HIIT has benefits for people of any age, from heart health to a metabolism boost, talk to your doctor or personal trainer about adding it to your exercise regimen.

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Olive Oil Hunter News #180

Posted on by The Olive Oil Hunter

Rainbow Slaw Recipe, Spotlight on Barley, Ancient Grains to Combat Diabetes, and Exercise + Greenscape = Bliss

There’s everything to love about a no-cook side dish that’s as tasty as it is visually appealing. My twist on traditional coleslaw brings together three different cruciferous veggies—all known for their high-level nutrients—and an olive-oil based dressing that adds in a healthy dose of polyphenols. It also includes barley, a whole grain with surprising health benefits. Finally, take advantage of the warm, sunny days to move your exercise activities to a greenspace—this change of venue can have physical and emotional benefits.

Rainbow Slaw

  • Rainbow coleslaw Rainbow Slaw 

    Move over, mayo! A tangy vinaigrette is a great way to dress a slaw. And what a slaw this is—a colorful feast of fresh veggies enhanced with barley, an ancient grain that’s more versatile than you may think (see “Healthy Ingredient Spotlight” and “For Your Best Health” in this week’s newsletter).

    Ingredients

    • 3/4 cup uncooked hulled barley 
    • 3 tablespoons sherry vinegar
    • 1 tablespoon Dijon mustard
    • 1 tablespoon honey 
    • 1/4 cup chopped shallots
    • 4 tablespoons extra virgin olive oil
    • 1 pound head green cabbage, cored
    • 1/2 pound head red cabbage, cored
    • 1/2 pound Brussels sprouts, trimmed
    • 2 yellow or red bell peppers, stems and ribs removed
    • 1 red onion, trimmed
    • 3 large carrots, scrubbed and peeled, if needed
    • 1/4 cup fresh flat-leaf parsley, finely chopped
    • 1/4 cup fresh dill, finely chopped 
    • Coarse sea salt, to taste
    • Freshly ground black pepper to taste

    Directions

    Step 1

    Prepare the barley according to package directions and set aside to cool. Make the vinaigrette by whisking together the vinegar, mustard, honey, and shallots. Slowly drizzle in the olive oil, whisking until the vinaigrette has emulsified. 

    Step 2

    Grate all the vegetables by hand or machine and toss thoroughly in a very large glass mixing bowl along with the herbs. Add the vinaigrette and toss well again. Taste and add more vinegar, if desired, along with salt and pepper. Serve at room temperature but refrigerate any leftovers.

    Yields 10 servings

Healthy Ingredient Spotlight: Choosing Peaches

Healthy Ingredient Spotlight

Barley

If you only know barley from beef barley soup, you’re missing out on so many other ways to enjoy this whole grain—as a side dish with sautéed onions, as a breakfast cereal with fruit, or as a layered parfait with yogurt, to name just a few. A toothsome swap for white rice (which has almost no fiber and few nutrients because it’s refined), barley delivers on fiber, protein, and many vitamins and minerals. It also helps keep blood glucose steady, promotes a healthy gut biome, and fills you up. Though the cooking time is longer, hulled barley retains far more nutrients than pearl barley, so shop for that. Note: Barley does contain gluten, so it’s not for people with celiac disease or gluten sensitivity.

Quick Kitchen Nugget: Freezing Peaches

Quick Kitchen Nugget

Make a Weekly Barley Batch

Take some time one day a week to make enough barley for four or more servings, so that it’s ready when you are. Though package directions vary, you often need 3 or 4 cups of water per cup of uncooked barley. Keep an eye on it as it cooks, since the water may evaporate before the barley is done. It should retain its shape and be chewy, not mushy.

For Your Best Health: Resilience and a Diverse Gut Microbiome

For Your Best Health

Ancient Grains Combat Diabetes 

According to the research review “Use of ancient grains for the management of diabetes mellitus: A systematic review and meta-analysis” published in the journal Nutrition, Metabolism and Cardiovascular Diseases, “there has been renewed interest in ancient grain varieties for their possible enhanced health benefits in [diabetes]. Ancient grains represent an important category of ancient cereals that have not undergone human breeding or genetic modification, thus preserving their inherent genetic features. The genetic diversity of these ancient crops not only offers a variety of food options but also represents a valuable genetic heritage to be preserved.” 

The report goes on to detail the phytochemicals in ancient grains, including phytosterols, phenolic compounds like ferulic acid and lignans, flavonoids, and carotenoids, all linked to a variety of health benefits thanks to their antioxidant and anti-inflammatory properties. Among the grains in the many studies the researchers reviewed with positive results are oats, brown rice, millet, buckwheat, and barley. Many are rich in beta-glucan, a type of soluble fiber that has been shown to improve insulin sensitivity.

Separate studies done at the University of Arizona found that the beta-glucan in barley surpassed other grains in terms of cholesterol reduction—it helps flush it out of your body. 

These and other research reports highlight the value of choosing these grains over refined ones—they take longer to cook but are more than worth the effort when it comes to feeling satisfied (they really fill you up!) and to improving heart health by mitigating two of its biggest risk factors: diabetes and high cholesterol. 

Fitness Flash: Secrets of Sleep

Fitness Flash

Exercise + Greenscape = Bliss

We know from past studies that being in nature brings physical and mental health benefits similar to those of physical activity and, of course, we know the benefits of exercise in general. So could exercising in greenspace boost the separate health benefits of each?

To answer this and other questions, Jay Maddock, PhD, Regents Professor with the School of Public Health at Texas A&M University and director of the university-led collaborative Center for Health & Nature, along with Howard Frumkin, MD, DrPH, Hagler Fellow and senior vice president and director of the Land and People Lab, assessed existing evidence regarding physical activity in natural settings and developed strategies for promoting these activities. Their study, published in the American Journal of Lifestyle Medicine, identified several factors that affect how often people visit parks and natural settings, the extent to which they engage in physical activities once there, and the benefits they get from this activity.

Dr. Maddock and Dr. Frumkin found that research suggests exercising in a park or other natural setting is more beneficial than exercising indoors. Because the studies they reviewed focused on short-term outcomes (less than one year), whether these benefits occur over the long term remains to be seen. “Despite this, the research is clear that natural settings could be an effective venue for promoting physical activity,” Dr. Maddock said. “People generally enjoy being outdoors, with parks, trails, and community gardens being the most popular venues.”

What makes the outdoors more enticing? Physical features, like community centers, playgrounds, lighting, and clear signage; natural features, such as a tree canopy and scenic bodies of water; and factors like classes, festivals, a welcoming environment, and a perception of safety, as well as visitors’ strong feeling of connectedness to nature and belief that spending time in these spaces, all contribute.

“Parks and trails are particularly important due to their accessibility and widespread availability, but access varies significantly by geography, and rural areas often have less access to natural spaces because they have more privately held land,” Dr. Maddock said. “For example, nearly 98 percent of Illinois residents live within half a mile of a park, compared to only 29 percent in Mississippi.”

Getting outdoors to take in the countryside is one of my favorite parts of every fresh-pressed olive oil hunt. Here I am with Claudio Di Mercurio, one of the amazing olive growers in Penne, Italy.

Dr. Maddock and Dr. Frumkin also found that use of parks and greenspaces for physical activity varies across demographic groups, with men more likely than women to use these spaces for physical activity. In addition, a study of parks in Los Angeles found that Black adults are less likely than white adults to engage in physical activity in parks, while English-speaking Latinos are equally likely and Asian/Pacific Islanders are more likely.

“Some groups—Black, Indigenous, and other people of color, and immigrant and refugee populations, for example—often have experienced historic or current discrimination that hinders their use of natural spaces, and they routinely have less access to high-quality parks,” Dr. Frumkin said. “In addition, children, the elderly, and people with disabilities face challenges in accessing natural spaces. Ensuring that these spaces are safe and easy to navigate, with appropriate programming, could help increase their use of parks and other natural settings.”

With these complexities in mind, the researchers offered four options that health care professionals could implement to encourage the use of parks and other natural settings by their patients.

One is simply to “prescribe” nature contact to patients. “Recommending that patients spend more time in these settings is known as nature prescriptions, or ‘ParkRx,’ and while more research is needed, the studies to date suggest that this approach is effective,” Dr. Maddock said.

Another is for health professionals to model this behavior by engaging in it themselves—this is effective in promoting healthy behaviors while also enhancing the well-being of the health professionals.

A third approach is for health professionals to engage in community efforts that promote the use of outdoor spaces, such as Houston’s Be Well Communities initiative, which is supported by the M.D. Anderson Cancer Center.

Finally, health professionals could help create and maintain parks and greenspaces by steering funds into these efforts through Community Health Needs Assessments, Medicaid funds, and funds from health care conversion foundations.

“It is clear that the use of parks and natural settings for physical activities could be a potentially powerful tool for promoting two important health behaviors simultaneously,” Dr. Maddock said. “This could be especially important given that the majority of Americans do not get enough exercise or spend enough time outdoors.”

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Olive Oil Hunter News #179

Posted on by The Olive Oil Hunter

Peaches-and-Cream Tart Recipe, Spotlight on Peaches, Resilience and a Diverse Gut Microbiome, Plus Secrets of Sleep

There’s nothing quite like biting into a summer peach, but when you want to make a peach dessert that has a wow factor, this tart delivers! Juicy peaches, sweet custard, and flaky pastry—who could ask for more? A lot of attention has been paid to having a healthy microbiome, and a new study adds a surprising benefit: emotional resilience. There’s also new research on another high-priority wellness item: sleep and how changes in your sleep pattern could signal health issues.

Peaches-and-Cream Tart

  • Peaches-and-cream tart Peaches-and-Cream Tart

    This recipe layers pastry cream and peach slices on freshly baked puff pastry, topped with a jam glaze. Both the peaches and the cream can be made in advance. Though there are a few steps to assembling the tart, using packaged all-butter puff pastry makes it very easy. Do read labels because many puff pastry manufacturers use artificial ingredients and no real butter in their dough. Look for the Dufour brand for flaky goodness. Note: If you already have jam with seeds, just increase the amount to 3/4 cup and pass it through a fine sieve after heating.

    Ingredients

    For the pastry cream:

    • 4 tablespoons cornstarch
    • 1/2 cup granulated sugar
    • Pinch of fine sea salt
    • 6 egg yolks
    • 2 cups whole milk 
    • 3/4 cup heavy cream
    • 2 tablespoons extra virgin olive oil
    • 2 teaspoons pure vanilla extract or paste

    For the tart:

    • 8 medium ripe peaches, about 5 ounces each
    • 2 tablespoons honey
    • 2 tablespoons extra virgin olive oil
    • 1 package frozen puff pastry, about 14 ounces, thawed according to label directions
    • All-purpose or whole wheat pastry flour 
    • 1 medium egg
    • 1/2 cup seedless raspberry jam

    For serving:

    Directions

    To make the pastry cream, in a heat-safe bowl, whisk together the cornstarch, sugar, and salt. Add the yolks and whisk until the mixture is light yellow. 

    Step 1

    Place the milk and the heavy cream in a saucepan and scald them—you should see a light skin start to form as the liquid reaches a simmer, but don’t let it come to a boil. Vigorously whisk 1/4 cup of the liquid into the egg mixture, and then slowly whisk in the rest. Transfer the mixture back to the saucepan and bring to a boil over medium heat, whisking constantly. Let it boil for 3 minutes as you continue to whisk; it should become quite thick. 

    Step 2

    Remove from the heat and transfer to a glass serving bowl, then whisk in the olive oil and vanilla. Let it cool slightly, then press a round of parchment paper over the surface to prevent a skin from forming and chill until cold and firm, about 3 hours or overnight.

    Step 3

    When you’re ready to assemble the tart, cut each peach into thin slices and place them in a large baking dish or on a wide plate. Drizzle on the honey and olive oil; toss gently to coat and set aside. 

    Step 4

    Heat your oven to 425°F. Scatter a handful of flour on a 17-inch by 13-inch piece of parchment paper and unfold the thawed dough on top of it. Use a rolling pin to roll out the seams; trim as needed to make a neat rectangle—it should be roughly 13 inches by 10 inches. Slide the parchment paper with the dough onto a rimmed sheet pan. With a sharp knife or pizza cutter, score a 1/2-inch border within the edges of the puff pastry without cutting completely through the dough. Prick the inner rectangle of dough lightly with a fork, making an even pattern across the surface. Refrigerate for 15 minutes. 

    Step 5

    Whisk the egg in a small bowl and lightly brush it over the pastry. Bake the tart until it’s puffed and golden, 25 to 30 minutes. Let it cool to room temperature, about 15 minutes (it may deflate a bit). Spread the pastry cream over the inner rectangle, using an offset spatula to smooth the surface. Top with even rows of peach slices. Briefly warm the jam in your microwave and use a clean pastry brush to dab it over the peaches.

    Serve right away.

    Serves 10

Healthy Ingredient Spotlight: Choosing Peaches

Healthy Ingredient Spotlight

Choosing Peaches

Fresh peaches on a branch

Unlike some fruits that can ripen on your counter, peaches are best when allowed to ripen on the tree. Since this rarely happens with peaches grown on a commercial scale, look for peaches at farmers’ markets. Their natural fragrance should tell you they’re ready to savor. 

There are two main types of peaches. Clingstone peaches, available from the middle of June, are especially sweet yet aren’t as easy to separate from their stone, or pit. Freestone peaches, which easily come away from the stone, make their appearance in late July. The lush orange-to-reddish color of peaches comes from their rich flavonoid content. Other nutrients include good amounts of vitamin C and some A, E, and K; the B vitamins niacin and folate; and minerals like iron, choline, potassium, magnesium, phosphorus, manganese, zinc, and copper.

Quick Kitchen Nugget: Freezing Peaches

Quick Kitchen Nugget

Freezing Peaches

Freezing fresh ripe peaches allows you to enjoy them past their season, though you’ll want to use them within a few months of freezing for optimal flavor. Rinse the peaches, pat dry, then cut them into slices or chunks. Line one or more rimmed sheet pans with parchment paper and arrange the slices on the paper, leaving some space between them. Freeze until solid, then place the slices in freezer-safe containers, filling each one to the max so that there’s little to no room for air, a cause of freezer burn. 

For Your Best Health: Resilience and a Diverse Gut Microbiome

For Your Best Health

Resilience and a Diverse Gut Microbiome

A new UCLA Health study titled “Stress-resilience impacts psychological wellbeing as evidenced by brain–gut microbiome interactions,” has found that resilient people exhibit neural activity in the brain regions associated with improved cognition and regulating of emotions, and are more mindful of and better at describing their feelings. What’s truly interesting is that the same people also exhibit gut microbiome activity linked to a healthy gut with reduced inflammation.

For the study, rather than examine microbiome activity and composition linked to disease conditions—like anxiety and depression—the researchers flipped the script and studied the gut microbiome and brain in healthy, resilient people who effectively cope with different types of stress, including discrimination and social isolation.

“If we can identify what a healthy resilient brain and microbiome look like, then we can develop targeted interventions to those areas to reduce stress,” said Arpana Gupta, PhD, senior author and co-director of the UCLA Goodman-Luskin Microbiome Center. This is believed to be the first study to explore the intersection of resiliency, the brain, and the gut microbiome.

Dr. Gupta and her team focused on methods to cope with stress, because research has shown that untreated stress can increase the risk of heart disease, stroke, obesity, and diabetes. While stress is an inevitable part of life, knowing how to handle stress may help keep people from developing diseases.

To conduct the study, published in Nature Mental Health, the researchers surveyed 116 people about their resiliency, like having trust in one’s instincts and positive acceptance of change, and separated them into two groups. One group ranked high on the resiliency scale and the other group ranked low. The participants also underwent MRI imaging and gave stool samples two or three days before their scans.

The researchers found that people in the high-resiliency group were less anxious and depressed, less prone to judge, and had activity in regions of the brain associated with emotional regulation and better cognition compared to the group with low resiliency. “When a stressor happens, often we go to this aroused fight-or-flight response, and this impairs the breaks in your brain,” Dr. Gupta said. “But the highly resilient individuals in the study were found to be better at regulating their emotions, less likely to catastrophize, and [better at keeping] a level head,” added Desiree Delgadillo, PhD, postdoctoral researcher and one of the first authors.

The high-resiliency group also had different microbiome activity than the low-resiliency group. Namely, the high-resiliency group’s microbiomes excreted metabolites and exhibited gene activity associated with low inflammation and a strong and healthy gut barrier. A weak gut barrier, otherwise known as a leaky gut, is caused by inflammation and impairs the gut barrier’s ability to absorb essential nutrients needed by the body while blocking toxins from entering the gut.

“Resilience truly is a whole-body phenomenon that affects not only your brain but also your microbiome and what metabolites that it is producing,” Dr. Gupta said. “We have this whole community of microbes in our gut that exudes these therapeutic properties and biochemicals, so I’m looking forward to building upon this research,” Dr. Delgadillo added.

The team’s future research will study whether an intervention to increase resilience will change brain and gut microbiome activity. “We could have treatments that target both the brain and the gut that can maybe one day prevent disease,” Dr. Gupta said.

As a reminder, you can boost the health of your gut microbiome by eating a diet with plenty of high-fiber foods like legumes, vegetables, and fruits, plus fermented foods like yogurt and pickles, and by limiting packaged and sugary processed foods and foods from animals fed with antibiotics. According to a separate study published in the journal Nutrients, the Mediterranean diet, with its high fiber content and bioavailability, and more than twice the important insoluble fiber in a typical Western diet, has been linked to having a beneficial microbiome.

Fitness Flash: Secrets of Sleep

Fitness Flash

Secrets of Sleep

Your sleep tracker might give you information not only about your sleep but also about potential chronic conditions. This is one of the findings of a study in the journal NPJ Digital Medicinethat analyzed data from 5 million nights of sleep across roughly 33,000 people. The researchers identified five main types of sleep, or sleep phenotypes, which can be further divided into 13 subtypes. They also found that how and how often a person switches between sleep phenotypes could offer two to 10 times more information relevant to detecting health conditions than just relying on a person’s average sleep phenotype alone.

Using data collected from Oura Ring, a smart ring that tracks sleep, skin temperature, and other variables, the researchers looked at individual people over a series of months, noting whether they had chronic health conditions such as diabetes and sleep apnea, or illnesses such as COVID-19 and the flu. They found that people would often move between sleep phenotypes over time, reflecting a change their health conditions and creating what resembles a person’s travel log through the data-driven sleep landscape the researchers created.

“We found that little changes in sleep quality helped us identify health risks. Those little changes wouldn’t show up on an average night or on a questionnaire, so it really shows how wearables help us detect risks that would otherwise be missed,” said Benjamin Smarr, PhD, one of the study’s senior authors and assistant professor at Jacobs School of Engineering and Halicioglu Data Science Institute at the University of California San Diego (UCSD).

In addition, the researchers highlighted that tracking changes in sleep over the long term at the population scale could unlock new insights that are relevant for public health, such as information on certain changes in patterns through these sleep landscapes that might be related to diseases.

Woman waking up rested

Sleep styles 

The researchers identified some trends that help intuitively separate the five sleep phenotypes.

Phenotype 1: This is what we think of as “normal” sleep—people get about eight hours of uninterrupted sleep for at least six days in a row. This is the type of sleep recommended by the National Institutes of Health and the most common sleep type researchers found.

Phenotype 2: People sleep continuously about half the nights, but they only sleep for short periods of time in bouts of less than three hours on the other nights.

Phenotype 3: People sleep mostly continuously, but they experience interrupted sleep around one night each week. The interrupted night is characterized by one period of relatively long sleep of about five hours, and one period of short sleep of less than three hours.

Phenotype 4: People again sleep mostly continuously, but they experience rare nights in which long bouts of sleep are separated by a mid-sleep waking.

Phenotype 5: People only sleep for very short periods of time every night. This phenotype was the rarest the researchers found and represents extremely disrupted sleep.

Tracking changes in sleep type

To measure how sleep phenotypes changed over time, Varun Viswanath, a fifth-year PhD student at Jacobs and the paper’s lead author, constructed a spatial model of all 5 million nights in which the phenotypes were represented as different islands composed of mostly similar weeks of sleep. Different patterns emerged over time that allowed the researchers to model each individual’s routes between islands.

From there, what helped distinguish people with chronic conditions, such as diabetes and sleep apnea, was not their average phenotype. Instead, it was how frequently they switched between islands in this sleep landscape. In this way, even if someone switched phenotypes only rarely, the fact that they did switch could still provide useful information about their health.

The data showed that it is rare for most people to go multiple months without a few nights of disrupted sleep. “We found that the little differences in how sleep disruptions occur can tell us a lot. Even if these instances are rare, their frequency is also telling. So it’s not just whether you sleep well or not—it’s the patterns of sleep over time where the key info hides,” said study co-author Edward Wang, PhD, assistant professor in the electrical and computer engineering department at UCSD.

Conversely, people did not tend to remain in patterns defined by broken sleep. But how often they visited specific disrupted-sleep patterns said a lot about how well they were doing. “If you imagine there’s a landscape of sleep types, then it’s less about where you tend to live on that landscape, and more about how often you leave that area,” said Viswanath.

This work is the first to show that researchers can quantify the changing dynamics of people’s sleep over time and use this quantification to give people better insights into their sleep health. The research also suggests that these changes in sleep may indicate a higher risk for a wide range of conditions such as chronic illness or vulnerability to infection.

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