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The Olive Oil Hunter News #116

Posted on by The Olive Oil Hunter

Roasted Pears Recipe, How to Adopt the Mediterranean Diet, Plus Discover the Easy Ways to Get the Benefits of Olive Oil and Other Healthful Foods

Many issues of The Olive Oil Hunter Newsletter have been devoted to sharing the science behind the health benefits of olive oil and how you can reap them by adopting the well-known Mediterranean Diet. Still, changes to your diet—especially the permanent ones that can add up to longer life—are hard to make. Problem solved: this issue contains suggestions from two of the country’s leading health institutions, the Cleveland Clinic and Harvard Health, on how to adopt and adapt the most important parts of the diet. And to start, here’s a delicious recipe that doesn’t sacrifice anything in the way of taste.

Roasted Pears

  • Roasted Pears Roasted Pears

    A quick trip to the oven intensifies the flavor of pears—no added sweetener needed. Labneh, a Middle Eastern cultured yogurt with the thickness of sour cream, enhances the pears when plated for dessert. For a hearty breakfast, enjoy them with plain Greek yogurt or its even-thicker cousin from Iceland, skyr.

    Ingredients

    • 4 Anjou or Bosc pears, ripe but still firm
    • 2 tablespoons extra virgin olive oil
    • 1/2 cup labneh
    • 1/2 cup walnuts or pecans, coarsely chopped
    • Cinnamon or pumpkin pie spice blend, to taste

    Directions

    Step 1

    Preheat your oven to 350°F. Halve the pears and use a melon baller or small spoon to remove the seeds; cut out any stem with a sharp paring knife. Cut each half lengthwise into 2–3 slices. Place the pear slices on a large baking sheet lined with parchment paper and brush both sides with olive oil. Bake for 15 minutes or until the pears are slightly browned. Remove from the oven and let cool for a few minutes.

    Step 2

    Fan the pear slices on each of four plates and top with a large dollop of labneh, chopped nuts, and a light sprinkle of your chosen spice. 

    Yields 4 servings

Reaping the Benefits of Olive Oil

How to Adopt the Mediterranean Diet

You likely know about its benefits, which range from heart health to brain health, but chances are you haven’t fully adopted it. It can seem more overwhelming at first than it really is. Rather than being a diet with hard-and-fast rules, it’s about taking a thoughtful approach to eating: have more of the healthy foods and fewer of the less healthy ones. 

Mediterranean Diet
Quick Kitchen Nugget: Helpful kitchen tips for a healthier lifestyle

Master the Principles

Here are the food emphasized on the Mediterranean Diet, according to the Cleveland Clinic: 

  • Lots of vegetables, fruit, beans, lentils, and nuts
  • Lots of whole grains, like whole-wheat bread and brown rice
  • Plenty of extra virgin olive oil as a source of healthy fat
  • A moderate amount of fish, especially fish rich in omega-3 fatty acids
  • A moderate amount of cheese and yogurt
  • Little or no red meat—choose poultry instead
  • Little or no sweets, sugary drinks, or butter
  • A moderate amount of wine with meals (but if you don’t already drink, don’t start)
Fitness Flash: Health Tips for healthier lifestyle

Get Motivated 

Why is the Mediterranean Diet so good for you? Again, according to the Cleveland Clinic:

  • It rebalances the types of fat Americans typically eat. The focus is on healthy unsaturated fats because they promote healthy cholesterol and blood sugar levels, support brain health, and fight inflammation. You limit saturated fat, which can raise bad cholesterol and, in turn, the risk of plaque buildup in arteries (it’s also been linked to excess inflammation).
  • It prioritizes foods high in fiber and antioxidants. Antioxidants help reduce inflammation, the foundation of many types of diseases. Fiber helps to not only keep you regular but also sweep cholesterol out of your system.
  • It limits salt, sugar, and refined carbs. Too much salt is a high blood pressure risk. Refined foods, including sugary ones, can cause blood sugar spikes and usually deliver a lot of calories with little nutritional benefit. 

Together, these tenets of the diet translate to important health benefits: a lower risk of cardiovascular disease and its risk factors such as high blood pressure, high cholesterol, diabetes, and being overweight. It improves the quality of the gut microbiome, which is important because a diversity of good bacteria promotes good health. It slows cognitive decline and, overall, helps promote longer life. 

Researchers believe these protective benefits are partly due to the healthy fats you eat on the Mediterranean Diet. These come from foods like extra virgin olive oil, nuts, and fish. Speaking of olive oil, here’s how the Cleveland Clinic distinguishes between extra virgin olive oil and lesser types:

“A crucial fact to know before starting the Mediterranean Diet is that not all olive oils are the same. The Mediterranean Diet calls for extra virgin olive oil (EVOO), specifically. That’s because it has a healthy fat ratio. This means EVOO contains more healthy fat (unsaturated) than unhealthy fat (saturated). Aside from its fat ratio, EVOO is healthy because it’s high in antioxidants. Antioxidants help protect your heart and reduce inflammation throughout your body. Because it’s manufactured differently, regular olive oil doesn’t contain these antioxidants.”

Get Started

Now that you know more about the Mediterranean Diet and why it’s so helpful, you probably want to know where to begin. Experts from Harvard Health offer steps for an easy and gradual transition. Try to incorporate a new one every week or two, and soon they’ll all be second nature:

  • Switch to extra virgin olive oil in cooking, as the base for salad dressings, and in place of butter on crusty bread.
  • Have a handful of raw nuts every day instead of processed snacks and candy. Olives are great, too.
  • Go for whole-grain bread and other whole grains at meals—try bulgur, barley, farro, couscous, whole-grain pasta, and pasta made from legumes.
  • Have a dark, leafy green salad plus seasonal veggies at every meal. In all, aim for three to four vegetable servings a day, and have fun by trying a new vegetable every week.
  • Discover the world of legumes—try the many varieties of lentils, beans, and dried split peas, plus chickpeas and peanuts. Aim for at least three servings a week.
  • Include three servings of fruit a day. Save high-fat, high-sugar desserts for special occasions.
  • Think fish first when choosing proteins. Aim for two to three servings a week. When you choose lean poultry, keep portions to 3 or 4 ounces. Use meat as a supporting player in dishes where you can maximize veggies, like stews, stir-fries, and soups. 
  • If you drink alcohol, substitute wine for other alcoholic beverages, but still stay within healthy guidelines: no more than two 5-ounce glasses per day for men, and one glass per day for women.

Harvard also offers these practical mealtime ideas to put their guidelines into action: 

At Breakfast

Have oatmeal or an ancient grain, like quinoa or farro, topped with yogurt, fruit, and honey. Or start with plain Greek yogurt and build on that with fresh berries and a sprinkle of nuts.

At Lunch

Have a grain- or legume-based salad, hot or cold, with a variety of vegetables and a fresh cheese like feta, and with a drizzle of a homemade vinaigrette.

At Dinner

Replace meat dishes with fish, especially wild-caught salmon and other fish high in omega-3 fatty acids. Expand meatless Mondays to two or three nights a week with dishes like lentil soup, veggie-stuffed acorn squash, and meatless lasagna. 

There are two more aspects of the Mediterranean Diet that I love and get to enjoy on my trips to Italy and Spain for the Fresh-Pressed Olive Oil Club: its emphasis on conviviality—cooking and sharing meals with family and friends—and eating locally sourced foods, which tend to maintain higher levels of nutrients than foods trucked across the country—it’s also better for the environment.

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The Olive Oil Hunter News #115

Posted on by The Olive Oil Hunter

The Foamiest Master Froth, Cappuccino and Latte Recipes, Plus Frothing Made Simple with Your Favorite Milk and Favorite Coffee

You’d have to be a bear in hibernation to have missed Starbucks’ recent announcement of new olive oil–enhanced coffee drinks, which the company will be selling in California beginning this spring. The concept includes blending olive oil into the milk used to create foam. But there’s no need to wait (or travel cross-country!) to enjoy the benefits of EVOO in your favorite brew. Here’s the Fresh-Pressed Olive Oil Club’s Master Foam recipe and ideas for creating your own barista-style drinks in a snap. 

It Starts with the Right Tool

Frothing made simple

The key to a voluminous olive oil–milk foam is to vigorously whip the two ingredients in order to create an emulsion—much like when olive oil and vinegar become a vinaigrette. There are many tools available to make fast work of this. An elegant option is an electric milk frother like Nespresso’s Aeroccino 4 with numerous settings, including hot and cold foam, the latter being perfect for iced and frozen coffee drinks. Breville and other small appliance companies make versions too. You simply add the milk and olive oil to the frother cup and press a button. In seconds, you’ll get a very thick and rich foam reminiscent of lightly whipped heavy cream, even when made with fat-free milk!

Push Whisk

Another option is a low-tech and very inexpensive hand-push whisk (also called a rotary or spring whisk and often used to prep eggs for scrambling). You add the milk and oil to a tall container, place the whisk end in the liquid, and pump the top of the handle vigorously to spin the whisk. It takes less than a minute to get creamy foam. 

Note: A traditional immersion blender will work for larger quantities but is less successful for the small amount of liquid needed for one or two servings. A slimmer immersion stick made specifically for drinks is a better alternative.

Pick Your Milk, Pick Your Coffee

Your favorites will do nicely

You can use just about any type of milk, dairy—full-fat, fat-free, or anything in between—or nondairy, from almond milk to oat milk. If using a nondairy milk, choose an unsweetened variety to avoid added sugars. 

You can enhance any type of coffee you like, whether you use pods or go old school with a French press, and whether you go full-caf, half-caf, or decaf. While strong coffee is recommended to hold up to the richness of our Master Foam in the latte and cappuccino recipes, you don’t need a dedicated espresso machine to enjoy these brews.

Master Foam Recipe

  • Olive Oil Infused Milk Foam Master Foam Recipe

    It’s a given that anytime you reach for olive oil rather than cream for your coffee, you’re replacing saturated fat with unsaturated fat brimming with polyphenols. With my Master Foam, you’re also getting a richness that deeply satisfies. Once you taste the full-bodied creaminess of frothed milk and EVOO, you may never go back to what you used before. As you experiment, start with a mild olive oil before trying a medium or bold one.

    Ingredients

    • 3 tablespoons milk
    • 11 tablespoons extra virgin olive oil

    Directions

    Emulsify the milk and oil with your preferred frothing tool until thick and nearly double in volume. It’s ready to pour right over your favorite hot or iced coffee in a cup or heatproof glass—perfect for seeing all the layers.

    Yields 1 serving

Luscious Latte

  • Olive Oil Infused Latte Luscious Latte

    If you like a little coffee in your milk (rather than a little milk in your coffee), this one’s for you.

    Ingredients

    • 2 ounces or shots of espresso or strong coffee
    • Sweetener as desired
    • 6 ounces hot milk
    • 1 Master Foam recipe 
    • Cinnamon or unsweetened cocoa to taste (optional)

    Directions

    Pour the coffee into a 12-ounce cup and whisk in any sweetener. Add the hot milk and whisk lightly. Top with the Master Foam. If desired, sprinkle with cinnamon or cocoa.

    Variation: For a mochaccino-style drink, whisk 2 tablespoons of natural cocoa powder into a small amount of the hot milk; when incorporated, add it along with the rest of the milk to the coffee and proceed with the rest of the directions.  

    Yields 1 serving

Dreamy Creamy Cappuccino

  • Olive Oil Infused Cappuccino Dreamy Creamy Cappuccino

    Stronger in coffee flavor than a latte, cappuccino is great for an afternoon refresh or with dessert (switch to decaf if caffeine keeps you up at night).

    Ingredients

    • 2 ounces or shots of espresso or strong coffee
    • 1 Master Foam recipe 
    • Cinnamon to taste (optional)

    Directions

    Pour the coffee into a low cup and top with Master Foam. If desired, sprinkle with cinnamon.

    Yields 1 serving

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The Olive Oil Hunter News #114

Posted on by The Olive Oil Hunter

Stuffed Acorn Squash Recipe, Spotlight on Wild Rice and Squash, Benefits of Hydration and Time-Restricted Eating

I like to pack as much flavor into my veggie-based dishes as those I make with meat. And this edition of The Olive Oil Hunter Newsletter has the perfect example of what I mean—wild rice-stuffed acorn squash that’s both a feast for the eyes and the palate. Meanwhile, if you’re like me, you’ll be surprised by the findings from two health studies making news: First, that not being hydrated can age you prematurely, and second, that eating within a set number of hours each day could have significant health benefits.

Stuffed Acorn Squash

  • Stuffed Acorn Squash Recipe Stuffed Acorn Squash

    I love the combination of sweet and savory ingredients in this stuffing. Cooking the wild rice and roasting the squash take some time, but you can work on the components of this dish simultaneously. Any stuffing left over after you fill the squash halves makes a great cold lunch the next day!

    Ingredients

    • 1/2 cup wild rice, uncooked
    • 1/3 cup raisins, preferably golden
    • 2 acorn squash
    • 4 tablespoons extra virgin olive oil, divided
    • 1/3 cup pine nuts
    • 1 medium onion, chopped
    • 3 stalks celery, trimmed and diced 
    • 1 Granny Smith or other tart apple, cored and diced 
    • 4 fresh sage leaves, chopped 
    • 1/2 teaspoon dried thyme
    • Coarse salt to taste
    • Freshly ground black pepper to taste

    Directions

    Step 1

    Preheat your oven to 400°F. Cook the wild rice as directed on the package. While the rice is cooking, steep the raisins in a cup of boiling water to plump them; set aside. Next, cut each acorn squash in two and use a grapefruit spoon to remove and discard the seeds. Brush the cut sides with a tablespoon of olive oil and place them, cut side down, on a baking sheet lined with parchment paper. Roast for 25 minutes.

    Step 2

    Meanwhile, heat a large skillet and, when hot, toss in the pine nuts and cook, stirring constantly, for about two minutes, until fragrant. Lower the heat to medium, add 2 tablespoons of olive oil, the onions, and celery, and sauté until the onions are translucent, about 10 minutes. Add the diced apple, sage, and thyme, and cook for another 5 minutes. Drain the raisins, reserving the liquid, and add them to the skillet. Drain and fluff the rice and add to the skillet. If the mixture is too dry, add some of the raisin liquid, a tablespoon at a time. Season to taste with salt and pepper. 

    Step 3

    Take the squash out of the oven, carefully turn over the halves, and fill them with the rice mixture. Drizzle each half with the remaining olive oil and return to the oven for another 25 minutes or until a knife tip easily pierces the squash flesh. 

    Yields 4 side dishes or 2 main dish servings

Healthy Ingredient Spotlight: Best foods for your best health

Healthy Ingredient Spotlight

Wild Rice: The Rice That Isn’t

Despite its appearance, wild rice isn’t a rice at all. Its long black grains are actually the seeds of a semi-aquatic grass native to North America. Wild rice has a distinctive nutty taste and packs a nutritional wallop: antioxidants, fiber, and more protein than most other whole grains. When cooking, allow 45–60 minutes for it to become tender (it will triple in volume, too). It’s often sold as part of a blend with true rice varieties, but you can find wild rice packaged by itself.

Quick Kitchen Nugget: Helpful kitchen tips for a healthier lifestyle

Quick Kitchen Nugget

“Par-baking” Squash

Squash halves are great stuffed with all kinds of tasty fillings. Because these hard veggies take a long time to cook in the oven, partially baking them before you stuff them means the filling won’t dry out in the time it takes for the squash to get tender. As a rule of thumb, bake them empty for about half the time it would take to fully cook them.

For Your Best Health: Health Tips

For Your Best Health

Are You Drinking Enough Water?

According to a National Institutes of Health study published in eBioMedicine, adults who stay well-hydrated appear to be healthier, develop fewer chronic conditions (like heart and lung disease), and live longer than those who may not get sufficient fluids. 

Using health data gathered from 11,255 adults over a 30-year period, researchers analyzed links between serum sodium levels, which go up when fluid intake goes down, and various indicators of health. They found that adults with serum sodium levels even at the higher end of the normal range, which is between 135–146 milliequivalents per liter (mEq/L), may be biologically older than their chronological age and at higher risk for chronic diseases. What’s more, the risk increased along with mEq/L levels.

“The results suggest that proper hydration may slow down aging and prolong a disease-free life,” said Natalia Dmitrieva, PhD, a study author and researcher in the Laboratory of Cardiovascular Regenerative Medicine at the National Heart, Lung, and Blood Institute, part of NIH.  “People whose serum sodium is 142 mEq/L or higher would benefit from evaluation of their fluid intake.” 

The National Academy of Medicine guidelines are for most women consume around 6 to 9 cups of fluids daily, and men, 8 to 12 cups. But research shows that about half of people worldwide don’t meet these recommendations.

Dr. Dmitrieva noted that most people can safely increase their fluid intake to these levels with water, other fluids, and/or vegetables and fruits with a high water content. These include watermelon, strawberries, cantaloupe, peaches, apples, oranges, grapefruits, cabbage, celery, lettuce, zucchini, cucumbers, and tomatoes. 

Fitness Flash: Health Tips for healthier lifestyle

Fitness Flash

Beyond Weight Loss: More Benefits of Time-restricted Eating 

A number of lab studies have shown that intermittent fasting or time-restricted eating—eating only within a set number of hours each day—seems to lead to an increase in life span. Researchers at two of the country’s important institutions are working to better understand its health benefits. 

While it was already known that caloric restriction improves inflammatory and autoimmune diseases, Miriam Merad, MD, PhD, director of the Precision Immunology Institute at the Icahn School of Medicine at Mount Sinai, and colleagues showed how intermittent fasting reduces the release of pro-inflammatory cells called monocytes in blood circulation. During periods of fasting, these cells go into sleep mode and are less inflammatory than monocytes found in those who were not fasting. As the summary of their 2019 study published in the journal Cell stated, “…caloric intake and liver energy sensors dictate the blood and tissue immune tone and link dietary habits to inflammatory disease outcome.”

Scientists at the Salk Institute have just demonstrated in mice how time-restricted eating influences gene expression across more than 22 regions of the body and brain. (Gene expression is the process through which genes are activated and respond to their environment by creating proteins.) Their findings, published in Cell Metabolism in January 2023, have implications for a wide range of health conditions where time-restricted eating has shown potential benefits, such as diabetes, heart disease, high blood pressure, and cancer.

“We found that there is a system-wide, molecular impact of time-restricted eating in mice,” said Professor Satchidananda Panda, PhD, senior author and the Rita and Richard Atkinson chair at Salk. “Our results open the door for looking more closely at how this nutritional intervention activates genes involved in specific diseases, such as cancer.”

For the study, two groups of mice were fed the same high-calorie diet. One group was given free access to food. The other was restricted to eating within a window of nine hours each day. After seven weeks, tissue samples were collected from 22 organ groups and the brain at different times of the day or night and analyzed for genetic changes. The authors found that 70% of mouse genes respond to time-restricted eating. “By changing the timing of food, we were able to change the gene expression not just in the gut or in the liver, but also in thousands of genes in the brain,” said Dr. Panda.

Nearly 40% of genes in the adrenal gland, hypothalamus, and pancreas were affected by time-restricted eating. These organs are important for hormonal regulation. Hormones coordinate functions in different parts of the body and brain, and hormonal imbalance is implicated in many diseases, from diabetes to stress disorders. 

Next, the Salk team will look at the effects of time-restricted eating on specific conditions or systems implicated in the study, such as atherosclerosis, often a precursor to heart disease and stroke, as well as chronic kidney disease.

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The Olive Oil Hunter News #113

Posted on by The Olive Oil Hunter

Broccoli Cheddar Soup Recipe, Spotlight on Broccoli, Immersion Blender 101, How to Overcome Excuses for Not Exercising and Mastering Functional Fitness

Winter is a time of year when a thick and hearty broccoli soup can easily be dinner. Make a large batch, and you’ll have enough for a lunch or two as well. Winter is also when most of us need a little extra motivation to exercise. I’m sharing ideas as well as one aspect of fitness that may be new to you.

Broccoli Cheddar Soup

  • Brocoli Cheddar Soup Broccoli Cheddar Soup

    This is a popular item at restaurants and the soup station at supermarkets, yet so often tastes gummy. My recipe is chunky and creamy at the same time, thanks to a simple roux technique and not over-blending.  

    Ingredients

    • 7 tablespoons olive oil, divided, plus more for drizzling
    • 1 large sweet onion, about 12 ounces, finely chopped
    • 4 cloves garlic, finely chopped
    • Coarse salt 
    • 2 pounds broccoli, trimmed and cut into small florets (slice stems into discs)
    • 1/4 cup white whole wheat flour
    • 3 cups low-sodium chicken or vegetable broth
    • 2 cups milk
    • 10 ounces sharp or very sharp white cheddar cheese, grated
    • Freshly ground black pepper to taste

    Directions

    Step 1

    Heat a Dutch oven or heavy-bottomed stockpot over medium heat. When hot, add 3 tablespoons of olive oil, the onions, and garlic. Add a pinch of salt to help the onions sweat. Sauté until soft, about 5 to 8 minutes. Add the broccoli and cook until it turns a brighter green, about 10 minutes, stirring often. Use a large slotted spoon to transfer all the veggies to a large bowl next to your cooktop.  

    Step 2

    Add the rest of the olive oil to the pot along with the flour and stir vigorously for 2 minutes to make a roux and cook the flour. Whisk in the broth, a half-cup at a time, letting the mixture come to a boil before adding the next half-cup. Repeat the technique with the milk and then stir in 8 ounces of the cheese. When smooth, add back in the vegetables. Continue to cook, partly covered, at a low simmer for 30 minutes or until the broccoli is tender. Stir occasionally to make sure all the broccoli gets submerged.

    Step 3

    Using an immersion blender or working in batches with a standard blender, blend the soup, stopping short of a full purée. Taste and season as desired with salt and pepper. Garnish servings with the rest of the grated cheddar and a drizzle of olive oil.

    Yields 8 to 10 servings

Food Pairings: The Power of Purple Potatoes

Healthy Ingredient Spotlight

Broccoli’s Bounty

Broccoli is on nearly every top 10 list of healthy foods, and science is still uncovering more of its benefits. Beyond its impressive list of vitamins and minerals, broccoli, like other cruciferous vegetables, has a phytochemical—or plant-based compound—called sulforaphane. Since the early 1990s, over 3,000 lab studies and over 50 clinical trials have looked at sulforaphane’s role in cancer prevention and even in cancer treatment. According to a review of research on broccoli and broccoli sprouts published in the journal Molecules, sulforaphane’s anti-inflammatory properties also show promise for easing arthritis and asthma, managing diabetes more effectively, and improving fatty liver disease. 

Healthy Ingredient Spotlight: Sweet spices for savory dishes

Quick Kitchen Nugget

Immersion Blender 101

I love a handheld cordless immersion blender for puréeing foods without having to transfer them to a standing blender or food processor. But not all models have the same power as those countertop workhorses. To make yours more effective, try these tips:

  • Precut any solid foods you’ll be blending into 2″ pieces or smaller.
  • Be sure any cooked foods are tender before blending.
  • The food to be blended should come at least an inch above the blade, and the blade should always be submerged, even when working it up and down. 
  • When using the immersion blender to homogenize small amounts of liquids for salad dressings or sauces, use a tall measuring cup if your appliance didn’t come with a special container.
Healthy Kitchen Nugget: The Truth About Nondairy Milks

For Your Best Health

How to Overcome Excuses for Not Exercising 

As many benefits as exercise has, people find even more excuses for not working out. Here’s some motivation from NIH’s National Institute on Aging:

No time? Get up a few minutes earlier and exercise first thing or combine physical activity with a task that’s already part of your day, like starting to walk to work.

Too boring? The only way to stick with a plan is to do activities you really enjoy. Also, try new types of exercise to keep it interesting.

Too expensive? All you need is a pair of comfortable, nonskid shoes to start walking and, for upper body strength training, your own body weight for moves like pushups or a pair of filled water bottles.

Too tired? That’s another reason to exercise early in the day when you have more energy. Plus, regular, moderate physical activity can help reduce fatigue.

Not convinced? Take a few seconds to read this list of exercise benefits whenever you need a little impetus to get going:

  • A lower risk of chronic conditions, like heart disease, type 2 diabetes, high blood pressure, and some cancers
  • Easier weight control
  • Better cardiorespiratory and muscular fitness
  • A lower risk of falling and better bone density
  • A lower risk of depression
  • Improved cognitive function and sleep quality
Healthy Kitchen Nugget: The Value of Variety

Fitness Flash

Mastering Functional Fitness

Your fitness and mobility levels are important signs of independence. They’re often assessed by what’s called functional fitness, the ability to carry out activities of daily living, or ADLs—being able to care for yourself, go shopping, get on and off the sofa with ease, and so on. Building and maintaining functional fitness is key to moving with ease now and staying mobile as you age. 

There are seven important movements we all draw on for those ADLs: pushing, pulling, squatting, lunging, hinging, rotating, and balancing. Doing exercises that use those movements will make it easier to handle all your daily tasks. Many common strength training moves, like pushups and chest presses, pullups and rows, squats, wall sits, and lunges, replicate them exactly. Kettlebell swings and twists mimic hinging. Some core exercises, like the woodchopper and working with a medicine ball, help with rotation. And there are many moves to improve balance, like sidestepping and heel-to-toe walking. If you’re new to any of these exercises or want tailored guidance, consider scheduling a session with a personal trainer.

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