Horiatiki Salad Recipe and The MIND Diet for Brain Health: More Benefits of Olive Oil

I’m a huge fan of both Greek and Middle Eastern salads, the ingredients of which are not only delicious but also mainstays of the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, a way of eating designed for brain health. It’s an offshoot of the super-healthy Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. Why the distinction? Because the latest research on the MIND diet shows it can slow aging as well as reduce dementia risk. Add this to the list of the benefits of olive oil—it’s one of the super foods that MIND suggests including every day.

Horiatiki: The Sequel!

• Olive Oil Hunter News #262

  Brie and Sweet Potato Bites Recipe, Spotlight on Thyme, Baking Brie, and The Simple Key to Resistance Training

  Looking for an easy and elegant finger food for your next get-together? This recipe checks all the boxes, plus it’s packed with antioxidants. Plus, when it comes to lifestyle changes is the new position stand from the American College of Sports Medicine on resistance training. It could provide the motivation to get started on a program.

  Brie and Sweet Potato Bites

  

  Healthy Ingredient Spotlight

  Thyme

  

  This herb deserves a spot in your windowsill garden and your spice cabinet. Fresh or dried, it delivers deep flavor—earthy, slightly peppery, and with hints of mint (it’s a distant relative of mint). Thyme also offers an abundance of antioxidants including vitamin C, vitamin A, lutein, and zeaxanthin. Thanks to a wide variety of natural compounds, it may possibly boost mood, support brain cell function and memory, and improve gut health. 

  

  Quick Kitchen Nugget

  Baking Brie

  A hot oven quickly turns this French cheese into gooey deliciousness that often makes it taste milder and even more buttery. There’s no need to trim off the rind—it actually helps the cheese keep some shape in the oven.

  

  Fitness Flash

  The Simple Key to Resistance Training 

  

  The first major update to resistance training recommendations in 17 years delivered a straightforward message: Even simple routines with small amounts of resistance training can improve strength, increase muscle size, enhance power, and support overall physical function. The key is not perfection but consistency.

  The updated guidance, released by the American College of Sports Medicine (ACSM) as a Position Stand and published in Medicine & Science in Sports & Exercise, is built on 137 systematic reviews covering more than 30,000 participants. This makes it the most extensive and evidence-based set of resistance training recommendations to date.

  “The best resistance training program is the one you’ll actually stick with,” said Stuart Phillips, PhD, distinguished professor in the department of kinesiology and an author on the Position Stand. “Training all major muscle groups at least twice a week matters far more than chasing the idea of a ‘perfect’ or complex training plan. Whether it’s barbells, bands, or bodyweight, consistency and effort drive results … The new document reflects that surge in evidence and expands its recommendations to include more people and more types of training than ever before.” 

  A key takeaway is that the biggest benefits often come from a simple starting point. Transitioning from no resistance training to any regular activity can lead to meaningful improvements. While factors such as load, volume, and frequency can be adjusted, experts say the main priority for most adults should be building a routine they can follow consistently.

  Another important shift in the recommendations is the recognition that effective resistance training does not require access to a gym. Exercises using elastic bands, bodyweight movements, or simple at-home routines can still produce measurable gains in strength, muscle size, and daily function.

  According to Dr. Phillips, strict rules about the “ideal” training plan are no longer supported by current evidence. Instead, personal preferences, enjoyment, and the ability to maintain a routine over time are what matter most. This approach is especially important for adults who want to stay strong, healthy, and capable as they age.

  Get More Recipes In Your Inbox!
• Brie and Sweet Potato Bites

  These bites make an elegant appetizer. For the sweet potatoes, choose long rather than rounded ones to get the most slices from each. Keeping the brie refrigerated until needed makes it easier to cut.

  Ingredients

  • Extra virgin olive oil
  • 2 sweet potatoes, about 7 to 8 inches long and 2 pounds in total
  • 1 teaspoon fine sea salt
  • 1 teaspoon freshly ground black pepper
  • 1/2 cup dried cranberries
  • 8 ounces brie, cut into 16 pieces
  • 2 tablespoons chopped fresh thyme

  Directions

  Step 1

  Preheat your oven to 400°F. Line a rimmed sheet pan with parchment paper and generously drizzle the paper with olive oil. Rinse the potatoes and pat dry. Trim off the pointy ends and slice each potato into 8 rounds about 1/2-inch thick. 

  Step 2

  Arrange the rounds on the sheet pan, drizzle each with olive oil, and sprinkle with the salt and pepper. Roast for 30 minutes or until a knife tip slides easily through them.

  Step 3

  Carefully take the sheet pan out of the oven and top each round with a few dried cranberries and a piece of brie. Return to the oven for 2 to 3 minutes until the cheese has melted.

  Step 4

  Once out of the oven, sprinkle with the thyme and drizzle with more olive oil. Let cool slightly before serving.

  Yields 16 bites

• Olive Oil Hunter News #261

  Fennel and Orange Salad Recipe, Spotlight on Blood Oranges, Skewers and Toothpicks, Secret for a Happy Relationship, plus One Simple Step to Slash Depression Risk

  Need a break from traditional green salads? This refreshing dish of fennel, red onion, and oranges is a winner. I’m also sharing a surprising step for better relationship satisfaction and a healthy way to slash your risk for depression.

  Fennel and Orange Salad

  

  Healthy Ingredient Spotlight

  Blood Oranges

  

  All oranges have vitamin C to boost the immune system, promote healthier skin, and help the body absorb iron. Blood oranges take these benefits up a notch thanks to their higher levels of the antioxidants called anthocyanins. The abundance of anthocyanins is also what gives these oranges their unique red color.

  

  Quick Kitchen Nugget

  Mini Choppers

  Tired of mincing by hand? A mini chopper like the Cuisinart Core Custom 4-Cup Mini Chopper and the KitchenAid 3.5-Cup Food Chopper are countertop workhorses that do the job for you. Whether you need to chop garlic or herbs, or even whip up a small batch of vinaigrette, using one of these machines can reduce prep time and produce consistent results. 

  

  For Your Best Health 

  Secret for a Happy Relationship

  Couples who intentionally pause to appreciate the enjoyable experiences they share tend to be more satisfied in their relationships, argue less, and feel more confident that their partnership will endure, according to researchers at the University of Illinois Urbana-Champaign. Soaking in their happy moments together—whether reminiscing about a favorite memory, enjoying a dinner together, or looking forward to something exciting—may be building a powerful shield for their relationship. 

  “Savoring involves slowing down to become aware of and focus on positive experiences,” said first author Noah Larsen, a graduate student at Illinois. “Savoring can occur when we reminisce on a past experience, focus on the present moment or look ahead to a future experience.”

  Previous studies have shown that savoring benefits individuals. Larsen and his colleagues, Illinois human development and family studies professors Allen W. Barton and Brian G. Ogolsky, wanted to see what happens when couples practice savoring together as a shared activity. The participants, drawn from a larger project examining resilience in romantic relationships, included 589 adults from across the United States who completed an online survey. The questionnaire measured how often they and their partners intentionally appreciated positive experiences in their relationship. Researchers used a scale called Joint Savoring in Romantic Relationships, adapted from the widely used Savoring Beliefs Inventory, which assesses how individuals savor positive moments.

  Participants also answered questions about how satisfied they felt with their spouse or significant other, how much conflict they experienced in communication, and how confident they were that their relationship would last. The survey assessed stress as well. Participants reported how frequently during the past month they felt in control of their responsibilities or, on the other hand, overwhelmed by what they had to handle. They also rated their overall quality of life, general health, and psychological distress.

  Of the 589 respondents, more than 85% were married, around 10% were engaged, and 4% were in committed dating relationships. Their partners did not participate in the survey. The average age was about 39. Slightly more than half were women, more than 85% were white, and the typical household income ranged from $85,000 to $95,000. Overall, participants reported relatively high levels of both individual savoring and joint savoring, along with generally low stress levels.

  “We found that joint savoring has the most benefits for romantic relationships, as well as secondary benefits for individuals’ health and well-being,” Larsen said. “Specifically, individuals who engaged in more joint savoring with their partners reported less conflict with them, more satisfaction with their relationship and more confidence in their future together.” The protective effect was especially noticeable among couples facing higher stress. “When couples face greater stress, savoring can serve as a buffer, helping protect their confidence in their relationship and their mental health,” Larsen said.

  

  

  Fitness Flash

  One Simple Step Could Slash Depression Risk

  Swapping just an hour of TV a day for something more active could help prevent major depressive disorder. That is the conclusion of a new study published in European Psychiatry on behalf of the European Psychiatric Association by Cambridge University Press. Researchers found that the mental health benefits of reducing TV time were strongest for middle-aged adults, while the effects were smaller in younger and older groups. 

  The Dutch study tracked more than 65,000 adults over four years, with careful comparisons made across age groups. Individuals reported how much time they spent on activities such as active commuting, leisure exercise, sports, household tasks, physical activity at work or school, TV watching, and sleep. The researchers found that replacing 60 minutes of TV with other activities cut depression risk by 11% overall, and by nearly 19% in middle-aged adults. The more time people reallocated—up to two hours—the greater the benefit, with risk dropping as much as 43% in midlife.

  Lead author Rosa Palazuelos-González of the University of Groningen said the study stands out because it looked at what happens when TV time is actively replaced with other behaviors such as exercise or sleep. Previous research has largely examined links between sedentary lifestyles and depression, rather than analyzing how switching to specific alternative activities might influence the risk of developing the condition. Nearly all substitutions were linked to lower depression risk, with one exception. Swapping just 30 minutes of TV for household chores did not produce a meaningful change. However, reallocating 30 minutes to sports reduced risk by 18%. Replacing that time with physical activity at work or school lowered risk by 10.21%, leisure or commuting activities by 8%, and sleep by 9%. Across all time frames studied, sports delivered the greatest reduction in the probability of developing major depression.

  Get More Recipes In Your Inbox!
• Fennel and Orange Salad

  My numerous trips to Italy to source fresh-pressed olive oil have led to my fondness for fennel, a cousin of celery with the taste of mild licorice, and a veggie totally underappreciated here. It’s the perfect complement for oranges—you’ll see them together in many dishes.

  Ingredients

  For the dressing:

  • 1 tablespoon orange zest from the navel orange (below)
  • 2 tablespoons freshly squeezed lemon juice
  • 1 tablespoon Dijon mustard
  • 1 teaspoon honey
  • 1/2 teaspoon coarse sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 cup extra virgin olive oil

  For the salad:

  • 1 large or 2 small fennel bulbs
  • 1 navel orange
  • 2 blood oranges
  • 1 small red onion
  • 2 tablespoons chopped mint

  Directions

  Step 1

  Make the dressing: Zest the navel orange and add the zest to a large bowl with the lemon juice, mustard, honey, salt, and pepper. Whisk in the olive oil until well blended. Set aside.

  Step 2

  Prep the fennel: If you have a full bulb with the dill-like fronds, reserve a handful of fronds to chop and use as a garnish. Cut off the rest of the green stalks and the root end. Cut the bulb in two lengthwise, from the top to the root. Use a paring knife to carefully cut out the hard core at the base of each half. Then cut the fennel into thin slices as you would an onion and add to the bowl with the dressing. Toss well. 

  Step 3

  Score the oranges and peel off the rinds and as much of the pith as possible, then slice the oranges horizontally. Peel the onion and cut into thin rounds.

  Step 4

  To serve, arrange the orange and onion slices in a circular pattern on 2 plates or dishes. Top with equal amounts of the tossed fennel and garnish with chopped mint and reserved fennel fronds, if available.

  Yields 2 servings

• Olive Oil Hunter News #260

  Crabmeat-Stuffed Flounder Recipe, Spotlight on Canned Crab, Skewers and Toothpicks, “Synbiotics” to Slash Inflammation and Statin Side Effects

  This elegant seafood recipe is a crowd pleaser and takes little time to prepare at home. It’s also an excellent source of lean protein. I’m sharing a study on how a unique mix of nutrients can quell systemic inflammation, showing the power of certain foods. Also, for anyone who’s worried about the effects of statins, a new research review found these cholesterol-busters don’t have many of the side effects they’ve been associated with.

  Crabmeat-Stuffed Flounder

  

  Healthy Ingredient Spotlight

  Canned Crab

  Unless you’re buying live crabs to cook yourself, crabmeat comes already cooked, even when it’s labeled fresh and hand-picked. It has a shorter shelf life than canned crabmeat, which is pasteurized. Both should be kept in the fridge. Whereas tub-packed fresh crabmeat should be eaten within a few days of purchase, pasteurized crabmeat will stay fresh in the fridge for up to 1 year, making it extremely versatile—it’s also typically less expensive. Once either is opened, it should be used right away. 

  

  Quick Kitchen Nugget

  Skewers and Toothpicks

  

  When making food roll-ups, bamboo skewers or toothpicks hold fillings in place, keep the roll-ups tidy, and hold up well in the oven. Bamboo skewers are sturdier than wooden toothpicks and many are designed to look prettier than the average toothpick—important when using them for finger food. Make sure they have one pointy end for easy piercing.

  

  For Your Best Health 

  “Synbiotics” to Slash Inflammation

  A six-week study from the University of Nottingham suggests that pairing kefir with a diverse prebiotic fiber mix may deliver a powerful anti-inflammatory boost. This “synbiotic” combination outperformed omega-3 supplements and fiber alone, leading to the broadest drop in inflammation-related proteins in healthy adults. Participants in the synbiotic group showed lower overall inflammation levels, pointing to improved immune balance and a potentially reduced risk of chronic inflammation-related conditions, like heart disease or other metabolic conditions. The study was published in the Journal of Translational Medicine.

  The kefir and fiber blend used in the trial was supplied by Chuckling Goat Ltd. It contains a mix of naturally occurring probiotic bacteria and yeasts created during the traditional fermentation of goat’s milk with live kefir grains. These grains are living cultures that contain dozens of beneficial microbial species.

  When kefir, which is rich in live microbes, is paired with diverse prebiotic fiber, the result is a synbiotic effect. The fiber serves as fuel for the beneficial bacteria, allowing them to grow and generate helpful compounds such as butyrate, known for its anti-inflammatory and immune-regulating effects throughout the body.

  Future research will examine how these supplements perform in people who already have specific health conditions to better understand their potential benefits. “Our study shows that while all three dietary approaches reduced inflammation, the synbiotic had the most powerful and wide-ranging effects,” said lead author Dr. Amrita Vijay of the School of Medicine at Nottingham. “This suggests that the interaction between beneficial microbes and dietary fiber may be key to supporting immune balance and metabolic health.”

  

  Fitness Flash

  Update on Statin Side Effects

  A large-scale review done by researchers at the University of Oxford found that statins do not cause the vast majority of side effects listed on their labels. Memory problems, depression, sleep issues, weight gain, and many other symptoms appeared just as often in people taking a placebo. Only a few side effects showed any link to statins, and even those were rare.

  Heart disease remains one of the leading causes of death worldwide, responsible for about 20 million deaths each year. Statins are widely prescribed medications that reduce LDL cholesterol and are proven to lower the risk of heart attacks, strokes, and other cardiovascular problems. Despite their strong track record, concerns about possible side effects have led some patients to hesitate or stop treatment.

  To better understand the true risks, researchers analyzed data from 23 major randomized studies conducted by the Cholesterol Treatment Trialists’ Collaboration. This included 123,940 participants in 19 trials comparing statins with a placebo, along with 30,724 participants in four trials that compared higher-intensity statin therapy with less intensive treatment.

  When the researchers reviewed reports of side effects, they found that people taking statins reported nearly the same rates of most symptoms as those taking a placebo. For instance, yearly reports of cognitive or memory problems were 0.2% among statin users and 0.2% among those on placebo. In other words, while some people may experience these symptoms during treatment, the evidence does not show that statins are the cause.

  The analysis found no meaningful excess of memory loss or dementia, depression, sleep problems, erectile dysfunction, weight gain, nausea, fatigue, headache, or many other commonly cited concerns. There was a small rise of about 0.1% in abnormal liver blood test results among people taking statins. However, this did not translate into higher rates of serious liver conditions such as hepatitis or liver failure. This suggests that these mild blood test changes typically do not lead to more severe liver disease. The researchers also found that statins can slightly raise blood sugar levels, meaning that individuals already at high risk for diabetes may develop the condition somewhat sooner.

  Earlier research from the same team showed that most muscle symptoms reported by patients were not caused by statins. Only about 1% of people experienced muscle symptoms attributable to statin therapy during the first year of use, with no additional excess risk after that. Christina Reith, associate professor at Oxford Population Health and lead author of the study, said, “Statins are life-saving drugs used by hundreds of millions of people over the past 30 years. However, concerns about the safety of statins have deterred many people who are at risk of severe disability or death from a heart attack or stroke. Our study provides reassurance that, for most people, the risk of side effects is greatly outweighed by the benefits of statins.”

  Get More Recipes In Your Inbox!
• Crabmeat-Stuffed Flounder

  Flounder stuffed with crabmeat is a seafood lover’s dream and my stuffing recipe ticks all the boxes for many specialty diets since I skip the traditional breadcrumbs. 

  Ingredients

  For the crabmeat stuffing:

  • 2 tablespoons extra virgin olive oil, plus more for the sheet pan and drizzling
  • 1/2 cup chopped onion
  • 1/4 cup chopped red bell pepper
  • 1/4 cup chopped celery
  • 2 garlic cloves, minced
  • 2 tablespoons best-quality mayonnaise
  • 6 ounces crabmeat, preferably lump meat
  • 1/2 teaspoon paprika, such as Heirloom Sweet Paprika 
  • 1/8 teaspoon cayenne pepper
  • 1 teaspoon fresh lemon zest
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon freshly ground black peppercorns, such as Vine-Ripened Black Peppercorns
  • 2 tablespoons chopped fresh flat leaf parsley

  For the flounder:

  • 4 flounder fillets, about 4 to 6 ounces each
  • Four 4” bamboo skewers
  • 1 teaspoon paprika, such as Heirloom Sweet Paprika
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon freshly ground black peppercorns, such as Vine-Ripened Black Peppercorns
  • 1 tablespoon extra virgin olive oil

  Directions

  Step 1

  Preheat your oven to 400°F. Line a rimmed sheet pan with parchment paper and brush the parchment lightly with olive oil; set aside.

  Step 2

  Heat a sauté pan over medium-high. When hot, add the 2 tablespoons olive oil, onions, bell pepper, celery, and garlic. Sauté until the vegetables are soft, about 10 minutes. Transfer to a large bowl and let cool slightly. Then add in the rest of the stuffing ingredients and mix well. 

  Step 3

  Make the roll-ups one at a time directly on the parchment-lined sheet pan to avoid having to transfer them. Place one fillet flat side up at one end of the pan. Scoop 1/4 of the crab mix and place it on the fillet about 2 inches in from the thinner end. Flip that end over the stuffing and roll up the fillet. Secure with a bamboo skewer. Repeat with the remaining fillets. Sprinkle with the paprika, salt, and pepper and drizzle with olive oil.

  Step 4

  Bake for 15 minutes, then check to see if the flounder is opaque and firm to the touch. If needed, bake for another 3 to 5 minutes.

  Yields 4 servings

• Olive Oil Hunter News #259

  Asparagus Milanese Style Recipe, Spotlight on Asparagus, When to “Close” the Kitchen for the Night and Exercising to Avoid Alzheimer’s

  A sure sign of spring is the bundles of asparagus available at farmers’ markets and the produce aisle at your grocery store. I’m sharing a delicious way to enjoy them with a luscious one-pan prep. This issue’s research news offers food for thought: first, the advantages of not eating in the hours before bed for metabolic health and second, the benefits of exercise for brain health. 

  Asparagus in the Milanese Style

  

  Healthy Ingredient Spotlight

  Choosing Asparagus

  For decades, a debate has raged over what’s tastier, thin or thick asparagus. Surprisingly, according to agricultural experts at Penn State, spears that are larger than half an inch in diameter are more tender and higher in soluble fiber and vitamins than thinner spears. What’s more, marketing thin asparagus as “gourmet” stemmed from the fact that farmers wanted to sell their crops after two rather than three years to stimulate the plant to produce spears faster. At the same time, the shift prompted professional chefs to prefer the visual appeal of thinner spears. Of course, the most important factor is freshness—whichever you choose, look for tips that are tightly closed and stems that are not shriveled. Because asparagus loses moisture fast, aim to use it the day you buy it.

  

  

  Quick Kitchen Nugget

  Prepping Asparagus

  Many recipes call for a rack to be placed in the roasting pan to elevate a leg of lamb, turkey, or rib roast, to name a few examples. This allows the oven’s heat to reach (and brown) the entire surface of the food. Clean up can be made easier by first lining the roasting pan with foil, and the rack prevents the meat from touching the foil while it cooks. Putting about an inch of water in the bottom of the pan is done to create steam, which keeps the meat moist and prevents the drippings from burning and negatively affecting the taste of the meat.

  

  For Your Best Health 

  When to “Close” the Kitchen for the Night

  

  A simple shift in your evening routine may give your heart a measurable boost. Researchers at Northwestern Medicine explored whether timing an overnight fast to match a person’s natural sleep-wake cycle could improve heart and metabolic health. The circadian rhythm plays a central role in regulating cardiovascular and metabolic function. For the study, participants did not reduce calories. The focus was entirely on adjusting when they ate. 

  The scientists found that middle-aged and older adults at elevated risk for cardiometabolic disease benefited from extending their overnight fasting window by roughly two hours and avoiding food and dimming their lights for three hours before going to sleep. These changes led to measurable improvements in heart and metabolic markers during sleep and throughout the following day.

  “Timing our fasting window to work with the body’s natural wake-sleep rhythms can improve the coordination between the heart, metabolism, and sleep, all of which work together to protect cardiovascular health,” said first author Daniela Grimaldi, PhD, research associate professor of neurology in the division of sleep medicine at Northwestern University Feinberg School of Medicine.

  “It’s not only how much and what you eat, but also when you eat relative to sleep that is important for the physiological benefits of time-restricted eating,” said corresponding author Phyllis Zee, MD, PhD, director of the Center for Circadian and Sleep Medicine and chief of sleep medicine in the department of neurology at Feinberg.

  Time-restricted eating has grown in popularity because studies suggest it can improve cardiometabolic markers and sometimes match the benefits of traditional calorie-restricted diets. However, most research has concentrated on how long people fast rather than how well that fasting window aligns with sleep timing, which is crucial for metabolic regulation.

  With nearly 90% adherence in this trial, the researchers believe anchoring time-restricted eating to the sleep period may be a realistic and accessible non-pharmacological approach, especially for middle-aged and older adults who face higher cardiometabolic risk. The team plans to refine this protocol and expand testing in larger multicenter trials.

  

  Fitness Flash

  Exercising to Avoid Alzheimer’s

  Researchers at UC San Francisco have identified a biological process that may explain why exercise sharpens thinking and memory. The discovery points to a surprising body-to-brain pathway that could inspire new Alzheimer’s disease therapies. 

  As people grow older, the blood-brain barrier becomes more fragile. This tightly packed network of blood vessels normally shields the brain from harmful substances circulating in the bloodstream. Over time, however, it can become leaky, allowing damaging compounds to enter brain tissue. The result is inflammation, which is linked to cognitive decline and is commonly seen in disorders such as Alzheimer’s disease.

  The researchers found that physical activity prompts the liver to release an enzyme called GPLD1. GPLD1 removes a harmful protein responsible for the blood-brain barrier becoming leaky with age, strengthening the brain’s built-in defense system, and helping protect it from age-related damage. Research using older mice showed that dialing down this protein reduced inflammation and improved memory. 

  This study builds on the research team’s early discovery that mice that exercised produced higher levels of GPLD1 in their livers. GPLD1 appeared to rejuvenate the brain, but there was a mystery. The enzyme itself cannot cross into the brain, leaving scientists unsure how it delivered its cognitive benefits. The new research provides an answer. It turns out that GPLD1 influences another protein known as TNAP. As mice age, TNAP builds up in the cells that form the blood-brain barrier. This buildup weakens the barrier and increases leakiness. When mice exercise and their livers release GPLD1 into the bloodstream, the enzyme travels to the blood vessels surrounding the brain and removes TNAP from the surface of those cells, helping restore the barrier’s integrity.

  “This discovery shows just how relevant the body is for understanding how the brain declines with age,” said Saul Villeda, PhD, associate director of the UCSF Bakar Aging Research Institute and senior author of the paper.

  The findings suggest that developing medications capable of trimming proteins such as TNAP could offer a new strategy to restore the blood-brain barrier, even after it has been weakened by aging. “We’re uncovering biology that Alzheimer’s research has largely overlooked,” Dr. Villeda said. “It may open new therapeutic possibilities beyond the traditional strategies that focus almost exclusively on the brain.”

  Get More Recipes In Your Inbox!
• Asparagus in the Milanese Style

  Asparagus is so symbolic of spring. And while a simple dish like marinated asparagus is a great way to enjoy it, this recipe turns a side into a satisfying meal for breakfast, brunch, or even a light dinner. For a heartier meal, double the eggs. I especially love the richness of sautéing the spears in EVOO as well as some butter. 

  Ingredients

  • 4 tablespoons extra virgin olive oil, divided use, plus more for drizzling
  • 2 tablespoons unsalted butter
  • 1/2 pound asparagus, trimmed (see Quick Kitchen Nugget in newsletter)
  • Coarse sea salt
  • Freshly ground black pepper
  • 3/4 cup freshly grated Parmigiano-Reggiano cheese, plus more to garnish
  • 2 large eggs

  Directions

  Step 1

  Heat a large frying pan or skillet until hot, then add 2 tablespoons olive oil and the butter. Sauté the asparagus, rotating the spears frequently, until tender, about 5 minutes. Season liberally with salt and pepper. Cover the pan with a lid to steam them for 2 minutes more. Divide the spears between two plates and top with equal amounts of grated cheese.

  Step 2

  Reheat the pan to medium-high, then add the remaining 2 tablespoons olive oil. Once the oil starts to shimmer, add the eggs, one at a time, keeping them as separate as possible—you can crack them right into the pan or into a small bowl, then pour into the pan.

  Step 3

  Cook the eggs for 2 minutes until the whites turn opaque and develop crisp, brown edges. Use an offset spatula to center an egg over the asparagus on each plate. Spoon the olive oil from the pan over the top, drizzle with more olive oil, and sprinkle on more cheese as desired. Serve immediately. 

  Serves 2

• Olive Oil Hunter News #258

  Roasted Leg of Lamb Recipe, Spotlight on Dijon Mustard, The Role of the Roasting Pan Rack, A New Opinion on Intermittent Fasting and Understanding Nearsightedness Causes

  Holidays are a great occasion for families to get together, and a roasted leg of lamb makes a spectacular—and tasty—centerpiece. Here’s everything you need to know. You’ll also find interesting research showing that intermittent fasting, a popular diet trend, might not be as effective as early studies indicated. Finally, scientists suggest that some habits within our control may be responsible for skyrocketing cases of nearsightedness.

  Roasted Leg of Lamb

  

  Healthy Ingredient Spotlight

  Dijon Mustard

  

  Named for the French city in Burgundy where it was created, Dijon mustard is not only a staple of French cooking but also of cuisines around the world. Dijon mustard is a delicious blend of brown or black mustard seeds, white wine and/or white wine vinegar, salt and spices, with variations from brand to brand, notably Maille and Grey Poupon. Classic Dijon is a pale yellow-brown and completely smooth and creamy. (Those with visible seeds and a coarse texture are often milder.) An essential in vinaigrettes and as a sandwich spread, Dijon makes a great addition to marinades and sauces. 

  

  Quick Kitchen Nugget

  The Role of the Roasting Pan Rack

  Many recipes call for a rack to be placed in the roasting pan to elevate a leg of lamb, turkey, or rib roast, to name a few examples. This allows the oven’s heat to reach (and brown) the entire surface of the food. Clean up can be made easier by first lining the roasting pan with foil, and the rack prevents the meat from touching the foil while it cooks. Putting about an inch of water in the bottom of the pan is done to create steam, which keeps the meat moist and prevents the drippings from burning and negatively affecting the taste of the meat.

  

  For Your Best Health 

  A New Opinion on Intermittent Fasting

  Over the past decade, numerous studies on intermittent fasting sparked new hope for people whose other weight-loss efforts weren’t as successful as desired. But a new major research review suggests the reality may not live up to the hype and that intermittent fasting does not produce significantly more weight loss than standard diet advice or even no structured plan at all. The findings challenge the widespread belief that changing when you eat leads to better weight-loss results than other approaches.

  The researchers examined data from 22 randomized clinical trials involving 1,995 adults in North America, Europe, China, Australia, and South America. The trials tested different fasting methods, including alternate-day fasting, periodic fasting, and time-restricted feeding. Most followed participants for up to one year.

  When compared with conventional diet advice or no intervention, intermittent fasting did not produce a clinically meaningful difference in weight loss. In practical terms, fasting schedules did not outperform more traditional guidance or doing nothing specific.

  Researchers also noted that side effects were not consistently reported across studies, making it difficult to fully assess potential risks. Since many of the trials examined were small and uneven in their reporting, the overall evidence base remains limited.

  “Intermittent fasting just doesn’t seem to work for overweight or obese adults trying to lose weight,” said Luis Garegnani, PhD, lead author of the review from the Universidad Hospital Italiano de Buenos Aires Cochrane Associate Centre. “Intermittent fasting may be a reasonable option for some people, but the current evidence doesn’t justify the enthusiasm we see on social media.”

  Another concern is the lack of long-term research. Few studies have examined how well intermittent fasting works over extended periods. “Obesity is a chronic condition. Short-term trials make it difficult to guide long-term decision-making for patients and clinicians,” Dr. Garegnani added.

  “With the current evidence available, it’s hard to make a general recommendation,” said Eva Madrid, the study’s senior author. “Doctors will need to take a case-by-case approach when advising an overweight adult on losing weight.”

  

  Fitness Flash

  Understanding Nearsightedness Causes

  For years, the sharp rise in myopia, or nearsightedness, has largely been blamed on growing screen use, particularly among children and young adults. However, new research from scientists at the SUNY College of Optometry suggests the explanation may be more nuanced. Their study proposes that myopia may be influenced less by screens themselves and more by a common indoor behavior: extended close-up focusing in dim lighting, which reduces the amount of light reaching the retina.

  “Myopia has reached near-epidemic levels worldwide, yet we still don’t fully understand why,” said Jose-Manuel Alonso, MD, PhD, SUNY Distinguished Professor and senior author of the study. “Our findings suggest that a common underlying factor may be how much light reaches the retina during sustained near work, particularly indoors.”

  Myopia causes distant objects to appear blurry and has become increasingly common around the globe. It now affects nearly 50% of young adults in the United States and Europe and close to 90% in parts of East Asia. Although genetics contribute to risk, the rapid rise over just a few generations points strongly to environmental influences.

  

  In laboratory research, myopia can be triggered in animal models through visual deprivation or the use of negative lenses, and these two methods are believed to involve different neuronal pathways. Doctors also slow myopia progression using multiple strategies that likely act through separate biological mechanisms such as multifocal lenses, ophthalmic atropine, contrast reduction, and promoting time outdoors. The researchers now suggest there may be a single neuronal explanation that connects these different methods of both inducing and controlling myopia.

  This new hypothesis attempts to solve a long-standing question in vision science: Why do such varied factors, from close-up work and dim indoor lighting to treatments like atropine drops, multifocal lenses, and increased time outdoors, all seem to affect how myopia progresses?

  “In bright outdoor light, the pupil constricts to protect the eye while still allowing ample light to reach the retina,” explained Urusha Maharjan, a SUNY Optometry doctoral student who conducted the study. “When people focus on close objects indoors, such as phones, tablets, or books, the pupil can also constrict, not because of brightness, but to sharpen the image. In dim lighting, this combination may significantly reduce retinal illumination.”

  Under this proposed mechanism, myopia may develop when insufficient light reaches the retina during sustained close-up work in low-light settings. If lighting is too dim and the pupil narrows excessively at short viewing distances, retinal activity may not be strong enough to support normal visual development. In contrast, exposure to bright light allows the pupil to constrict in response to brightness rather than focusing distance, helping maintain healthier retinal stimulation.

  The study also found that negative lenses decrease retinal illumination by causing the pupil to narrow through accommodation. This narrowing intensifies when viewing distance is shortened or when overly strong negative lenses are worn. It becomes even more pronounced when accommodation is sustained for prolonged periods of time and increases further once the eye has already become myopic. The researchers also observed additional disruptions in eye turning during accommodation and reduced effectiveness of eye blinks in triggering pupil constriction in myopic eyes. If validated, this proposed mechanism could significantly change how scientists and clinicians think about myopia progression. 

  “This is not a final answer,” Dr. Alonso emphasized. “But the study offers a testable hypothesis that reframes how visual habits, lighting, and eye focusing interact. It’s a hypothesis grounded in measurable physiology that brings together many pieces of existing evidence. More research is needed, but it gives us a new way to think about prevention and treatment.”

  Get More Recipes In Your Inbox!
• Roasted Leg of Lamb

  If you have a butcher where you shop, ask them to prep the leg for you by removing the fell to skip this step. If not, follow the directions below. Overnight marination deepens the flavor of this traditional holiday meal. Serve with fresh spring vegetables and new potatoes.

  Ingredients

  • 1 bone-in leg of lamb, between 7 and 8 pounds 

  For the marinade:

  • 6 garlic cloves
  • 2 teaspoons coarse sea salt
  • 1 teaspoon freshly ground black pepper
  • 2 tablespoons whole grain Dijon mustard
  • 6 tablespoons extra virgin olive oil, plus more for the cooking rack
  • Juice of 1 lemon
  • 1 tablespoon fresh rosemary or 1 teaspoon dried rosemary needles 

  Directions

  Step 1

  Prep the lamb by removing the fell, the thin membrane overlaying the meat: Place the tip of a sharp thin knife under it at one end to lift it, then tug to pull it away. Trim most of the visible fat but leave a very thin layer in place—this adds to the flavor of the cooked meat. Next, use a paring knife to make uniform 1/2” slits in the meaty parts of the leg. Transfer to a platter.

  Step 2

  Mince the garlic cloves in a mini chopper, then add the rest of the ingredients and process until smooth. Slather the mixture on the lamb, working it into the slits. Tightly cover the leg with parchment paper, place in a plastic bag, and refrigerate overnight.

  Step 3

  Set your oven to 400°F. For easy cleanup, line your roasting pan with foil. Place a V-shaped rack in the pan and brush it lightly with olive oil. Place the lamb on the rack, then fill the bottom of the pan with 1/4” water. Place in the oven and roast for 15 minutes. Without opening the oven door, reduce the temperature to 350°F. Continue roasting until an instant-read thermometer inserted in the meatiest part of the leg reaches between 130°F and 135°F, about 20 minutes per pound of lamb.

  Step 4

  Out of the oven, let the lamb rest for 15 minutes before slicing. 

  Yields 8 servings

For Your Best Health

The MIND Diet for Brain Health: More Benefits of Olive Oil

According to a new study from researchers at the Columbia University Mailman School of Public Health and The Robert Butler Columbia Aging Center, a very specific brain-boosting diet has been linked to reduced dementia risk and a slower pace of aging. The study, “Diet, Pace of Biological Aging, and Risk of Dementia in the Framingham Heart Study,” published in the Annals of Neurology, also explains how the diet helps slow down the processes of biological aging.

“Much attention to nutrition in dementia research focuses on the way specific nutrients affect the brain,” said Daniel Belsky, PhD, associate professor of epidemiology and a senior author of the study. “We tested the hypothesis that healthy diet protects against dementia by slowing down the body’s overall pace of biological aging.”

The researchers used data from the second generation of the Framingham Heart Study, the Offspring Cohort. Participants were 60 years of age or older and free of dementia and had available dietary, epigenetic, and follow-up data. Follow-up was done at nine examinations, approximately every 4 to 7 years, which included a physical exam, lifestyle-related questionnaires, blood sampling, and, starting in 1991, neurocognitive testing. Of 1,644 participants included in the analyses, 140 developed dementia. 

To measure the pace of aging, the researchers used an epigenetic clock called DunedinPACE developed by Dr. Belsky and colleagues at Duke University and the University of Otago in Dunedin, New Zealand. The clock measures how fast a person’s body is deteriorating as they grow older, “like a speedometer for the biological processes of aging,” explained Dr. Belsky.

“We have some strong evidence that a healthy diet can protect against dementia,” said Yian Gu, PhD, associate professor of neurological sciences at Columbia University Irving Medical Center and the other senior author of the study, “but the mechanism of this protection is not well understood.” Past research linked both diet and dementia risk to an accelerated pace of biological aging. “Testing the hypothesis that multi-system biological aging is a mechanism of underlying diet-dementia associations was the logical next step,” explained Dr. Belsky.

The research determined that higher adherence to the MIND diet slowed the pace of aging as measured by DunedinPACE and reduced risks for dementia and mortality. Furthermore, slower DunedinPACE accounted for 27% of the diet-dementia association and 57% of the diet-mortality association.

“Our findings suggest that slower pace of aging mediates part of the relationship of healthy diet with reduced dementia risk, and therefore, monitoring pace of aging may inform dementia prevention,” said first author Aline Thomas, PhD, of the Columbia Department of Neurology and Taub Institute for Research on Alzheimer’s Disease and the Aging Brain. “However, a portion of the diet-dementia association remains unexplained, therefore we believe that continued investigation of brain-specific mechanisms in well-designed mediation studies is warranted.”

“We suggest that additional observational studies be conducted to investigate direct associations of nutrients with brain aging, and if our observations are also confirmed in more diverse populations, monitoring biological aging may indeed inform dementia prevention,” noted Dr. Belsky.

Exactly What Is the MIND Diet?

MIND is a hybrid of the Mediterranean and DASH diets, tailored to reflect key findings from nutrition and dementia research. It details serving sizes of specific foods to focus on and which to limit, primarily those high in saturated fat, which is known to negatively affect brain health. 

Foods and portions to eat every day: 1/2 to 1 cup green leafy vegetables, 1/2 cup other vegetables, 2 tablespoons extra virgin olive oil, and three 1-ounce servings of whole grains. 

Foods and portions to eat over the course of each week: 5 ounces nuts, 2-1/2 cups berries, 1-1/2 cups legumes, two 3-to-5-ounce servings of skinless poultry, and 3-to-5 ounces fish.

Foods to limit to these weekly totals: three or fewer 3-to-5-ounce servings of red and processed meats, 1 ounce whole-fat cheese, 1 fried or fast food, and 4 sweet servings. If desired, no more than 1 teaspoon of butter or stick of margarine a day.