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The Olive Oil Hunter News #125

Posted on by The Olive Oil Hunter

No-Muss, No-Fuss Chocolate Donut Recipe, Spotlight on Cocoa Powder, The Kitchen Essential Donut Pan, Benefits of Spectating Sports, and the Best Time to Burn Fat

One of the aspects of the Mediterranean diet I love the most is that it’s very forgiving. Stick with the healthful basics most of the time, and you can indulge every now and then, guilt free. Donuts are a weak spot for many of us, but commercial ones are loaded with additives, and even freshly made ones can taste greasy if they’ve soaked up too much oil. These baked donuts are not only delicious, but also simple to make, no artificial ingredients added.

Another thing I love about the Mediterranean diet is that it’s a lifestyle that embraces social activities, which are important for your mental and overall health. A new study found that being part of the convivial atmosphere at sporting events is a great social activity for boosting well-being. Finally, if one of the reasons you exercise is to burn fat, you’ll be interested in experimental research that found morning exercise might do it more efficiently than working out at other times of the day.

No-Muss, No-Fuss Chocolate Donuts

  • Chocolate donuts No-Muss, No-Fuss Chocolate Donuts

    Forget deep frying and waiting for a yeasted dough to rise—these chocolate treats are ready in just a few minutes. Enjoy as is, with a dusting of confectioner’s sugar, or with this simple yet rich chocolate glaze.

    Ingredients

    • 1 1/2 cups all-purpose flour 
    • 6 tablespoons unsweetened cocoa 
    • 1 teaspoon instant espresso powder
    • 3/4 teaspoon baking powder
    • 3/4 teaspoon baking soda
    • 1/4 teaspoon fine sea salt
    • 2 large eggs
    • 1 1/4 cups sugar
    • 6 tablespoons Greek yogurt
    • 3 tablespoons extra virgin olive oil
    • 1/2 cup milk
    • 1 1/2 teaspoon vanilla extract

    Optional glaze:

    • 6 ounces semi-sweet chocolate
    • 2 tablespoons olive oil

    Directions

    Step 1

    Preheat your oven to 350°F. Lightly coat two 6-cavity donut pans with olive oil. In a large bowl, whisk together the flour, cocoa, espresso powder, baking powder, baking soda, and salt. 

    Step 2

    In a separate bowl, whisk the eggs until frothy, then add the sugar and whisk until incorporated. Whisk in the yogurt, olive oil, milk, and vanilla. Fold in the dry ingredients. 

    Step 3

    Use a large spoon or a pastry bag fitted with a large plain tip to fill the donut pans. Bake for 10 minutes or until springy to the touch. Allow to cool in the pans, and then glaze if desired.

    Step 4

    For the glaze, place 5 ounces of the chocolate in a small, microwave-safe glass bowl and melt at 50 percent power for 3 minutes; repeat if needed until the chocolate is almost fully melted. Add the last ounce of chocolate and let sit on the counter for 2 minutes to cool down; then stir until smooth. Stir in the olive oil until fully blended. Dip the top of each donut into the chocolate and then place on a cookie sheet to firm up.

    Yields 12 donuts

Healthy Ingredient Spotlight: Go bold with your olive oil

Healthy Ingredient Spotlight

Cocoa Powder

Unsweetened cocoa powder is a food lover’s dream: intense chocolate taste—cocoa gives baked goods deeper flavor than chocolate itself—with few calories. Also, ounce for ounce, natural cocoa is the food with the highest flavanol content. 

The cocoa process starts with roasted cocoa bean particles, or nibs. The nibs are turned into chocolate liquor. That liquor is pressed to remove much of the cocoa butter and then ground into powder. This is where most of chocolate’s flavor comes from and explains why white chocolate, made of cocoa butter and sugar, is rather bland. 

Cocoa powder is available in two main forms: natural, with a deeper taste yet lighter color, and Dutch-processed, with a milder taste and darker color (an alkaline ingredient is added to counter natural cocoa’s acidity). It’s often possible to use the two forms interchangeably with only slight differences in taste in the finished dish. However, to account for the acidity of natural cocoa when baking with it, baking soda (with or without baking powder) is typically called for as a leavening agent. If you don’t see it listed in the ingredients in a recipe, add 1/8 teaspoon of baking soda for every 3 tablespoons of natural cocoa powder. Tip: Always sift cocoa into a recipe’s other dry ingredients to get rid of any lumps. 

Quick Kitchen Nugget: Choosing the right flour

Quick Kitchen Nugget

Kitchen Essential: The Donut Pan

Nonstick donut pans produce perfect rounds. Inexpensive and easy to clean, a set of two pans will let you cook up a dozen in no time. Find them at housewares stores like Williams-Sonoma or online at Amazon.

For Your Best Health: The tops in healthy vegetables

For Your Best Health

“Take me out to the ball game…”

We know about the health benefits of participating in sports, but there’s value in being a spectator, too, according to research done at the Anglia Ruskin University School of Psychology and Sport Science in the UK and published in the journal Frontiers in Public Health. Researchers found that attending live sporting events results in higher scores of two important measurements of well-being—life satisfaction and a sense of “life being worthwhile”—as well as lower levels of loneliness. (We already know from separate studies that having a high life satisfaction score is linked to better physical health and successful aging.)

Lead author and head of the school Helen Keyes, PhD, said, “Previous research has focused on specific sports or small population samples, such as college students in the United States. Ours is the first study to look at the benefits of attending any sporting event across an adult population…[F]urther research needs to be carried out to see if these benefits are more pronounced for elite level sport or are more closely linked to supporting a specific team. However, we do know that watching live sport of all types provides many opportunities for social interaction and this helps to forge group identity and belonging, which in turn mitigates loneliness and boosts levels of well-being.”

Fitness Flash: The missing link to losing weight?

Fitness Flash

A Better Time for Fat Burning?

If one of your exercise goals is to burn off fat, a lab study done at Karolinska Institutet in Sweden and the University of Copenhagen in Denmark and published in the journal PNAS (Proceedings of the National Academy of Sciences), might lead you to try morning workouts to see if this helps get the results you want. 

Physical activity at different times of the day can affect the body in different ways, since the biological processes depend on the circadian rhythms of cells. To ascertain how the time of day at which exercise is done affects the burning of fat, the researchers studied the adipose tissue (fat) of mice after a session of high-intensity exercise performed at two points of their daily cycle, an early active phase and an early rest phase (corresponding to a late morning and late evening session, respectively, in people). The researchers studied various markers for fat metabolism and analyzed which genes were active in adipose tissue after exercise.

They found that physical activity at an early active phase increased the expression of genes involved in the breakdown of adipose tissue, thermogenesis (heat production), and mitochondria in the adipose tissue, indicating a higher metabolic rate. These effects were observed only in mice that exercised in the early active phase and were independent of food intake.

“Our results suggest that late morning exercise could be more effective than late evening exercise in terms of boosting the metabolism and the burning of fat, and if this is the case, they could prove of value to people who are overweight,” said Professor Juleen R. Zierath, PhD, of the Department of Molecular Medicine and Surgery and the Department of Physiology and Pharmacology at Karolinska Institutet.

Mice and humans share many basic physiological functions, and mice are a well-established model for human physiology and metabolism. However, there are also important differences, such as the fact that mice are nocturnal. “The right timing seems to be important to the body’s energy balance and to improving the health benefits of exercise, but more studies are needed to draw any reliable conclusions about the relevance of our findings to humans,” said Dr. Zierath.

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The Olive Oil Hunter News #124

Posted on by The Olive Oil Hunter

Chicken with Cashew-Cilantro Sauce Recipe, How to Choose Foster Well-being with Healthy Fatty Acids—Another Contributor to the Benefits of Olive Oil

When it comes to most studies on the benefits of olive oil, polyphenols get all the attention, yet these micronutrients add up to just a fraction of the oil’s content. Extra virgin olive oil is primarily made up of a monounsaturated fatty acid called oleic acid, which contributes to the healthful benefits of olive oil as well, according to a study done in Spain, which I’m sharing. The following chicken recipe is a delicious way to get these benefits!

Chicken with Cashew-Cilantro Sauce

  • Cashew and Cilantro Pesto Chicken with Cashew-Cilantro Sauce

    This recipe brings together many strong flavors that meld beautifully—the sweetness of the cashews, the citrusy zest of the lime, the spiciness of the pepper and the garlic. You can make the sauce and marinate the chicken a day ahead; cover both and refrigerate until needed (allow the sauce to come to room temperature before serving). Although you can grill the chicken, it bakes up quickly in the oven. If you can’t find the sweet soy sauce known as kecap manis at your local supermarket or Asian market, substitute 2 tablespoons regular soy sauce and 1 tablespoon sugar. 

    Ingredients

    • 2 cups raw or low-sodium roasted cashews
    • 1 cup cilantro with stems, loosely packed
    • 1/3 cup extra virgin olive oil
    • 1/3 cup water
    • 8 garlic cloves, peeled
    • 3 tablespoons sweet soy (kecap manis)
    • 1 fresh jalapeño pepper, stemmed (remove the seeds for a milder taste)
    • Zest of a large lime 
    • 2 tablespoons fresh lime juice 
    • 4 pounds boneless, skinless chicken thighs 

    Directions

    Step 1

    If using raw cashews, toast them in the oven at 350°F for 10 minutes to bring out their flavor. Place all the ingredients except the chicken in your food processor and pulse until you get a thick and chunky sauce. Transfer all but ¾ cup to a serving bowl and reserve. Place the chicken in a large bowl and add the ¾ cup of the sauce. Use your hands to coat the chicken thoroughly. 

    Step 2

    Preheat your oven to 385°F. Transfer the chicken to two rimmed sheet pans that have been lined with parchment paper. Bake for 35 minutes, rotating the pans halfway through. Turn on the broiler and place each pan under it, one at a time, for 3 minutes for a nice crisp.

    Step 3

    To serve, top each thigh with a dollop of the reserved cashew-cilantro sauce and pass the rest on the side.

    Yields 6-8 servings

Fitness Flash: Fostering Well-being with Healthy Fatty Acids

Fostering Well-being with Healthy Fatty Acids

Another contributor to the benefits of olive oil 

The Study

“Update on Anti-Inflammatory Molecular Mechanisms Induced by Oleic Acid,” Nutrients, 2023

The Findings

“Oleic acid, the principal component of olive oil, has properties that help to prevent cancer and Alzheimer’s disease and to lower cholesterol.”

A Summary of the Study from the University of Seville

“The health benefits of olive oil, which are commonly attributed to its minor components such as polyphenols, are now well recognized by science. But little attention has been paid to oleic acid, which represents 70 to 80 percent of the oil’s composition. That is why a group of professors from the Faculties of Pharmacy and Medicine at the University of Seville, in conjunction with professionals from the Seville North and Aljarafe Health District and the Costa del Sol Hospital, have produced a study on oleic acid’s main contributions to health. This fatty acid is the main constituent of olive oil and is responsible for many health-promoting properties. Oleic acid is produced by the diet and synthesis in the body itself, and is the most abundant monounsaturated fatty acid (MUFA) in the human diet.

“The Mediterranean diet is the most widely recognized diet for preventing disease and slowing the effects of aging. The olive tree (Olea europaea L.) is abundant in the Mediterranean basin, and olive oil, which is extracted from its fruit, is the most characteristic item and the main fat in this diet, which is also marked by a high vegetable intake, moderate fish consumption, low-to-moderate dairy consumption, low red meat intake and moderate wine consumption.

“Oleic acid is the principal MUFA in the human circulatory system. In the brain, it is a major component of membrane phospholipids and abounds in the neuronal myelin sheaths. A significantly decreased level of oleic acid has been observed in the brains of patients suffering from major depressive disorders and Alzheimer’s disease.

“Like all free fatty acids, oleic acid’s main function is that of an energy molecule and a component of cell membranes. One of its most characteristic qualities is its antioxidant properties, since it can directly regulate both the synthesis and the activity of antioxidant enzymes. Another beneficial property is its hypocholesterolemic effect: It inhibits the expression of proteins associated with cholesterol transport, reducing cholesterol absorption and thus preventing atherosclerosis.

“Oleic acid is also recognized as an anti-cancer molecule because of its inhibitory effects on the overexpression of oncogenes and their effects on programmed cell death. Moreover, oleic acid is generally considered an anti-inflammatory molecule, although this quality is still under debate among scientists.

Furthermore, “oleoylethanolamide, a derivative of oleic acid, has anti-inflammatory and antioxidant effects of its own and has now been proposed as a potent therapeutic agent to treat obesity. This underlines the benefits of oleic acid for health. Emerging research suggests that it may influence epigenetic mechanisms (direct modifications of DNA and DNA-associated proteins) and may help modulate the immune system, specifically by regulating cells involved in developing inflammation.”

The authors of this study do point out that research on olive oil has been done with animals and that there’s a need for further research to confirm the significant properties shown by oleic acid and its derivatives in people.

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The Olive Oil Hunter News #123

Posted on by The Olive Oil Hunter

Cheese-Stuffed Focaccia Recipe with Bold Olive Oil, How to Choose the Right Flour, Tops in Healthy Vegetables and The Missing Link to Losing Weight

Flatbreads like focaccia are very forgiving—you don’t need to be an expert baker to create this crispy-on-the-outside, spongy-on-the-inside Italian classic. In fact, you don’t have to have ever baked a bread before. It’s the perfect beginner recipe that takes the mystery out of dough-making. Plus, you can also customize the toppings to your taste—onions are at the top of the list for many. That’s a smart choice as well as a delicious one: New research on the levels of health-giving sulfur compounds puts onions on the top of that list as well. Read on to see what other veggies rank high…and to learn about a missing link in the battle to lose weight.

Cheese-Stuffed Focaccia

  • Focaccia Bread with Rosemary and Onions Cheese-Stuffed Focaccia

    This recipe shows off the versatility of focaccia dough. Yes, you can top it with cherry tomatoes, onions, red pepper, and more, but you can also stuff it! If you’d like to use this dough for a more traditional focaccia, simply divided in half as directed, then bake in a single layer in two 13-inch-by-9-inch pans and starting checking after 25 minutes.

    Ingredients

    • 1 tablespoon active dry yeast 
    • 2 cups warm water, between 105°F-115°F
    • 1 tablespoon honey
    • 7 tablespoons extra virgin olive oil, divided use, plus more for dipping
    • 5 cups all-purpose, bread, or 00 flour, plus more for kneading
    • 1 teaspoon sea salt
    • 16 ounces mozzarella
    • Optional toppings: slivers of onion, fresh rosemary needles, very coarse sea salt

    Directions

    Step 1

    In the bowl of a stand mixer fitted with the paddle attachment, mix the yeast, water, and honey for a few seconds. Allow the yeast to bloom (get foamy), about 5-8 minutes. Add 2 tablespoons of olive oil, salt, and flour, and mix until a sticky dough forms. Switch to the dough hook and knead until smooth and elastic; it will be sticky, but should pull away from the sides of the bowl as you lift it. Only if it is too sticky to handle, add more flour, one tablespoon at a time. 

    Step 2

    Note: If you don’t have a stand mixer with a dough hook, bloom the yeast, water, and honey in a large bowl. Add the olive oil and salt and then the flour, mixing with a large spatula and then with your hands. Turn the dough out on a lightly floured countertop, flour your hands, and knead until smooth, about 7 minutes. 

    Step 3

    Pour 1 tablespoon of olive oil into a clean, large bowl. With lightly floured hands, form the dough into a ball and roll it in the olive oil. Place the bowl in a warm spot in your kitchen and cover with a clean dish towel. Let rise until doubled in volume, about an hour. (If you poke it with a fingertip, it should spring back right away.)

    Step 4

    Pour 3 tablespoons of olive oil into a 13-inch-by-9-inch metal cake pan, and coat the pan well. Turn the dough onto a lightly floured countertop, punch it down lightly, and cut it in half. Place half the dough in the pan, and use your fingertips to press it out to the edges and into the corners of the pan. Liberally dot the dough with dollops of the cheese. Using your hands, stretch the rest of the dough into a rectangle about the size of the pan and then place it on top of the cheese layer, stretching it further out to the corners of the pan and pressing it around the edges to seal it to the bottom layer. Use your fingertips or knuckles to make a pattern of indentations on the top of the dough. Cover the pan with a clean towel and let it rest for 20 minutes while you heat your oven to 450°F.  

    Step 5

    Just before baking, go over the indentations if needed. Then drizzle the final tablespoon of oil over the top and sprinkle on the onions, rosemary needles, and coarse salt, as desired. Bake for 35-40 minutes until golden, rotating the pan halfway through. Let cool for 5 minutes, then cut and serve with olive oil for dipping. 

    Yields 10 generous servings

Healthy Ingredient Spotlight: Go bold with your olive oil

Healthy Ingredient Spotlight

Go Bold with Your Olive Oil

In addition to playing a prominent role in the dough itself, extra virgin olive oil gives focaccia its distinctive crispy finish on the bottom as well as the top. I like to use a bold oil for depth of flavor—so good, you’ll want to eat it right out of the pan. 

Quick Kitchen Nugget: Choosing the right flour

Quick Kitchen Nugget

Choosing the Right Flour

There’s much debate over the best flour to use for focaccia—all-purpose, bread, or the exotic-sounding 00 flour—and each one has its fans. 00 flour, also called double zero or doppio zero, is de rigueur in Italy to make thin-crust Neapolitan pizza. It’s the most finely ground flour available, and it creates a dough that’s very flexible and easy to work with. (There’s one 00 variety made for pizza and focaccia and another for pasta, and they’re not interchangeable.) Not too long ago, 00 flour was only available as an Italian import at specialty shops or online, but recently the American companies Bob’s Red Mill, King Arthur, and Shepherd’s Grain began milling their own versions right here in the US. With 00 flour costing just a few dollars for a 3- or 5-pound bag, you can have fun experimenting to see which one bakes up best for you.

For Your Best Health: The tops in healthy vegetables

For Your Best Health

The Tops in Healthy Vegetables

Vegetables in the Allium genus—onions, leeks, and garlic, to name a few—are among the most widely studied for their healthful sulfur compounds; they are good for the heart and immune system, among other benefits. Broccoli, cabbage, cauliflower, and other cruciferous vegetables of the Brassica family have these compounds, too. 

Among the most important sulfur compounds are polysulfides, because of their broad range of benefits—they have antioxidant, anti-inflammatory, antimicrobial, anticancer, and cardioprotective effects. But which vegetables are the richest in polysulfides hasn’t been clear…until now. A research team from the Osaka Metropolitan University Graduate School of Science in Japan developed a method to quantify the total reactive polysulfide content of 22 popular vegetables. Their findings, published in the journal Food Chemistry, ranked onions #1, followed by broccoli, Chinese chive, and garlic—more reason to make them a part of your diet.

Fitness Flash: The missing link to losing weight?

Fitness Flash

The Missing Link to Losing Weight?

People who reported getting regular, uninterrupted sleep did a better job sticking to their exercise and diet plans while trying to lose weight, according to preliminary results of a study involving 125 participants who were given various lifestyle modifications as part of a 12-month weight loss program. The findings were presented at the American Heart Association’s Epidemiology, Prevention, Lifestyle & Cardiometabolic Health Scientific Sessions 2023. 

“Focusing on obtaining good sleep—seven to nine hours at night with a regular wake time along with waking refreshed and being alert throughout the day—may be an important behavior that helps people stick with their physical activity and dietary modification goals,” said lead author Christopher E. Kline, PhD, an associate professor in the Department of Health and Human Development at the University of Pittsburgh. 

“There are over 100 studies linking sleep to weight gain and obesity, but this was a great example showing how sleep isn’t just tied to weight itself; it’s tied to the things we’re doing to help manage our own weight,” commented Michael A. Grandner, PhD, director of the Sleep and Heath Research Program at the University of Arizona, director of the Behavioral Sleep Medicine Clinic at the Banner-University Medical Center in Tucson, and a co-creator of the American Heart Association’s Life’s Essential 8 health metrics. “This could be because sleep impacts the things that drive hunger and cravings, your metabolism and your ability to regulate metabolism and the ability to make healthy choices in general. Studies like this really go to show that all of these things are connected, and sometimes sleep is the thing that we can start taking control of that can help open doors to other avenues of health.”

Improving sleep health is something everyone can do to improve their cardiovascular health, and in 2022 sleep became the eighth metric of Life’s Essential 8—eight building blocks for optimal cardiovascular health that also include eating healthy food; being physically active; not smoking; getting enough sleep; maintaining a healthy weight; and controlling cholesterol, blood sugar and blood pressure. Why are Life’s Essential 8 so important? Because cardiovascular disease claims more lives each year in the US than all forms of cancer and chronic lower respiratory disease combined, according to the 2023 Statistical Update from the American Heart Association.

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The Olive Oil Hunter News #122

Posted on by The Olive Oil Hunter

Chicken Piccata Recipe, Spotlight on Capers and Cutlets, Ward Off Prostate Cancer with Fruits and Veggies, Plus the Health Benefits of Physical Fitness

As the weather gets warmer, farmers markets—and maybe even your own garden—will soon be brimming with fresh fruits and vegetables. That’s especially welcome news after the release of research on the protective benefit of these foods when it comes to avoiding prostate cancer. After reading the second study in this newsletter, you’ll want to take a brisk walk right on over to the nearest market to fill up your larder. Fresh vegetables are a wonderful accompaniment to this delicious chicken dish.

Chicken Piccata

  • The Olive Oil Hunter News #122 Chicken Piccata

    The origin of chicken piccata is somewhat in dispute—some say that it was an Italian-American take on a classic veal recipe from the Boot. Certainly, it’s long been a mainstay on many Italian restaurant menus here in the US. No matter who claims credit for it, one thing is certain: it’s delicious and easy to make all in one pan. A side of your favorite pasta and a plate of spring asparagus complete the menu!

    Ingredients

    • 2 pounds skinless, boneless chicken breasts
    • 3/4 cup white whole wheat flour, more if needed 
    • 1 teaspoon fine sea salt
    • 1 teaspoon freshly ground black pepper
    • Extra virgin olive oil, as needed
    • 6 garlic cloves, peeled and sliced
    • 1 cup white wine
    • 1 cup chicken broth, homemade or low sodium store-bought
    • 1 lemon, halved
    • 1/4 cup capers, plus 1 tablespoon of their brine
    • 2 tablespoons butter, cut into 8 pieces
    • 1/4 cup chopped flat-leaf parsley

    Directions

    Step 1

    Slice each chicken breast horizontally into 2 or 3 thin cutlets. In a deep pie plate, mix the flour, salt, and pepper. Heat a very large skillet and, when hot, add 2 tablespoons of olive oil. Dredge the cutlets in the flour mixture one at a time, shake off any excess, and place them in the pan. Continue until your skillet is full. Don’t crowd the cutlets: work in batches if needed, adding 2 more tablespoons of oil to the skillet before adding the next batch. When the cutlets have browned on the bottom (after about 5 minutes), flip and continue cooking for another 3 minutes (the thinner the cutlet, the less time each will take). Transfer the cutlets to a large clean plate near your stovetop.

    Step 2

    Add another tablespoon of olive oil to the skillet and sauté the garlic until fragrant and lightly browned. Add the wine and broth, and whisk the liquids to get up the fond on the bottom of the pan. Bring to a simmer and add back the cutlets (submerge them as much as possible) along with the capers and brine. Continue cooking until the liquid reduces by half and the chicken is cooked through. Squeeze in the juice of one lemon half and stir in the butter. Cook for 2 more minutes and sprinkle with the parsley. Cut the remaining lemon half into thin slices and serve along with 2 or 4 cutlets per person.

    Yields 4–6 servings

Healthy Ingredient Spotlight: Greek Yogurt

Healthy Ingredient Spotlight

Capers: An unsung Mediterranean flavor booster

Chances are the only time you might have seen capers—apart from chicken piccata—is alongside chopped red onion on a smoked fish platter. But their salty, briny taste can enhance many dishes.

Capers are the green flower buds of the capparis spinosa, a prickly bush native to the Mediterranean region. They’re picked, dried, and then either pickled in brine—the way you’re most likely to find them on supermarket shelves—or packed in salt. Capers come in various sizes, from tiny nonpareils to large capotes.

Experiment by adding them to eggs, tuna salads, potato salads, and tomato sauces, especially those that also include green olives, like puttanesca. If you’re using the large capers, chop them coarsely before adding; otherwise, fold them in whole. Adding a teaspoon or so of their brine will intensify their taste. And always taste any caper-enhanced dish before you add any extra salt—you might not need it.

Quick Kitchen Nugget: Baking Pan Preps

Quick Kitchen Nugget

Cutting Cutlets Made Easy

Thinly sliced cutlets cook quickly and stay moist and tender. If you can’t find breasts already cut scallopini style or just want to save the extra cost that brings, you can easily prep chicken breasts yourself at home. First, give the cutlets a deep chill in the freezer for about 20 minutes—this makes them easier to slice. While you’re waiting, set out a platter for placing the slices and grab your raw-only cutting board and a sharp chef’s knife (remember: it’s a dull knife that’s dangerous). 

Working one breast at a time, place it on your cutting board and place the palm of one hand over the top of the breast. Very carefully, slice the breast horizontally in half if not very thick, or into thirds or fourths if thick (the first slice may be smaller in length than the rest, but should be the same thickness). Now you’re ready to proceed with your recipe.

For Your Best Health: Cutting Caffeine without Withdrawal Symptoms

For Your Best Health

Fruits and Vegetables May Ward Off Prostate Cancer

Two studies done at the University of South Australia and published in the journal Cancers found that men who eat micronutrient-rich colorful fruits and vegetables on a regular basis are less likely to be diagnosed with prostate cancer; consuming these foods also speeds up recovery for men who undergo radiation treatment for the disease. The research was the first to evaluate blood concentrations of micronutrients and trace elements with respect to prostate cancer in men in South Australia.

Researchers compared levels of micronutrients in the blood of prostate cancer patients with the levels in a healthy control group and found that the cancer patients had low levels of lutein, lycopene, alpha-carotene, and selenium, and high levels of iron, sulfur, and calcium. In particular, they found that men with plasma concentrations lower than 0.25 micrograms/milliliter for lycopene and/or lower than 120 micrograms/milliliter for selenium have an increased risk of prostate cancer and are likely to be more sensitive to the damaging effects of radiation treatment, should cancer occur.

Foods rich in lycopene include tomatoes, melons, papayas, grapes, peaches, watermelons, and cranberries. Selenium-rich foods include white meat, fish, shellfish, eggs, and nuts. Study coauthor Permal Deo, PhD, says eating foods that are naturally rich in lycopene and selenium is preferable to taking supplements, where the benefits are limited, according to previous studies. “Our recommendation is to adopt a Mediterranean diet enlisting the help of a dietitian because people absorb nutrients in different ways, depending on the food, the digestive system, the person’s genotype, and possibly their microbiome,” he explains.

Other risk factors, such as ethnicity, family history, and age, have previously been linked to prostate cancer. “There is strong evidence that being overweight and tall increases the risk of prostate cancer,” adds Dr. Deo. “Diets high in dairy products and low in vitamin E may also increase the risk but the evidence is less clear.” Vitamin E is found in plant-based oils, nuts, seeds, fruits, and vegetables.

Fitness Flash: Develop your Core Principles

Fitness Flash

When Half Is a Lot Better Than None

We already know that physical activity has numerous health benefits, and leading health organizations recommend that adults do at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity a week to get them. But now, an international team led by researchers at the University of Cambridge and published in the British Journal of Sports Medicine found that there are still benefits to doing at least half that amount: just 11 minutes a day—75 minutes a week—of moderate-intensity physical activity, like brisk walking.

To explore the amount of physical activity necessary to have a beneficial impact on several chronic diseases and premature death, researchers from the Medical Research Council (MRC) Epidemiology Unit at the University of Cambridge carried out a systematic review and meta-analysis, pooling and analyzing data from all the published evidence. This let them bring together studies that on their own did not provide sufficient evidence, and sometimes disagreed with each other, to provide more robust conclusions.

In total, they looked at results reported in 196 peer-reviewed articles, covering more than 30 million participants from 94 large study cohorts, to produce the largest analysis to date of the association between physical activity levels and risk of heart disease, cancer, and early death.

The researchers found that, outside of work-related physical activity, two out of three people reported moderate-intensity activity levels below 150 minutes per week and fewer than one in 10 did more than 300 minutes per week. They also found that beyond 150 minutes per week, additional benefits in terms of reduced risk of disease or early death were marginal. 

On the other hand, doing just half this amount came with significant benefits. Accumulating 75 minutes per week of moderate-intensity activity brought with it a 23 percent lower risk of early death and reduced the risk of developing cardiovascular disease by 17 percent and cancer by 7 percent. For some specific cancers, the reduction in risk was greater: head and neck, myeloid leukemia, myeloma, and gastric cardia cancers were between 14 percent and 26 percent lower risk. For other cancers, such as lung, liver, endometrial, colon, and breast, a 3 to 11 percent lower risk was observed. Looked at another way, if everyone managed at least 75 minutes per week of moderate-intensity physical activity, around one in 10 early deaths, one in 20 cases of cardiovascular disease, and nearly one in 30 cases of cancer would be prevented.

Soren Brage, PhD, of the MRC Epidemiology Unit, says, “If you are someone who finds the idea of 150 minutes of moderate-intensity physical activity a week a bit daunting, then our findings should be good news. Doing some physical activity is better than doing none. This is also a good starting position: If you find that 75 minutes a week is manageable, then you could try stepping it up gradually to the full recommended amount.” As a reminder, moderate-intensity physical activity raises your heart rate and makes you breathe faster, but you should still be able to speak during the activity.

Leandro Garcia, PhD, of Queen’s University Belfast, adds, “Moderate activity doesn’t have to involve what we normally think of exercise, such as sports or running. Sometimes, replacing some habits is all that is needed. For example, try to walk or cycle to your work or study place instead of using a car, or engage in active play with your kids or grandkids. Doing activities that you enjoy and that are easy to include in your weekly routine is an excellent way to become more active.”

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