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Olive Oil Hunter News #218

Posted on by The Olive Oil Hunter

Smashed Potato Pie Recipe, Spotlight on New Potatoes, Sizing Up Cast-Iron Skillets, More Reasons to Boost Plant-Based Proteins and Easing Concerns About Soreness After Activity

Viewers of the Great British Baking Show know that pies with “soggy bottoms” are a top fear of its contestants. There are no worries about that with this crust made from potatoes—a tasty version of a quiche that’s a win-win. So are the two studies I’m sharing. One busts the myth that we experience greater muscle soreness after workouts, a concern that leads many to scale back on workouts unnecessarily. The second provides food for thought from research that included data from 101 countries: it found that there are longevity benefits to getting more daily protein from plants.

Smashed Potato Pie

  • Smashed potato pie Smashed Potato Pie

    Whether you want to skip the gluten of a typical pie crust or are simply looking for a tasty alternative, using new potatoes is a delicious choice. 

    Ingredients

    • 2 pounds new red or small Yukon Gold potatoes, rinsed and left whole
    • 1 tablespoon plus 2 teaspoons sea salt, divided use
    • 5 tablespoons extra virgin olive oil, divided use
    • 1 medium onion, finely diced
    • 1 red bell pepper, seeded and cut into strips
    • 6 asparagus spears, sliced on the diagonal into 2” pieces
    • 8 large eggs
    • 8 ounces shredded white cheddar cheese 
    • 1 teaspoon freshly ground black pepper
    • 2 ounces freshly grated Parmigiano-Reggiano cheese
    • Optional garnish: your choice of fresh herbs

    Directions

    Step 1

    Bring a large pot of water to a rapid boil. Add the potatoes and the tablespoon of salt. Boil until the potatoes are tender, about 15 minutes then drain. 

    Step 2

    While the potatoes are boiling, heat a 10-inch cast-iron skillet over medium-high heat. When hot, add 2 tablespoons of olive oil, the onion, bell pepper, asparagus, and 1 teaspoon salt. Sauté until the vegetables are tender then transfer them to a bowl. 

    Step 3

    Preheat your oven to 400°F. Brush the skillet with a tablespoon of olive oil. When the potatoes are cool enough to handle, place them in the skillet. Starting in the center, use a metal measuring cup to flatten them against the bottom of the skillet. Then use the side of the measuring cup to press them halfway up the sides. Check the “crust” to be sure the entire bottom of the skillet is covered. Drizzle the potatoes with the remaining 2 tablespoons of olive oil and sprinkle on 1 teaspoon salt. Place the skillet in the oven and bake for about 30 minutes, until the potatoes are crispy. 

    Step 4

    While the crust is baking, whisk the eggs in a large bowl. Fold in the shredded cheese, vegetables, remaining teaspoon of salt, and black pepper. 

    Step 5

    When the crust in done, transfer the skillet to a heat-resistant pad or trivet. Carefully pour in the egg mixture. Sprinkle the Parmigiano-Reggiano evenly across the top and return the skillet to the oven. Continue baking until the eggs are set, about 20 to 30 minutes, depending on your oven. Let cool for 10 minutes before garnish with herbs, if desired, and cutting into wedges.

    Yields 6 to 8 servings

Healthy Ingredient Spotlight: New Potatoes

Healthy Ingredient Spotlight

New Potatoes

New potatoes are early-harvest spuds, just as rich in vitamin B6 and potassium as more mature ones but sweeter. Their thin, tender skins don’t need to be peeled, but they’re also more delicate—buy only what you’ll use within a week or two at most, and store in a paper bag in the fridge. Wash just before using, but don’t scrub or you risk wearing away the nutrient-rich skin. These potatoes also cook up fast. When drizzled with olive oil and roasted, the skins crisp up while the flesh becomes creamy—heavenly!

Quick Kitchen Nugget: Sizing Up Cast-Iron Skillets

Quick Kitchen Nugget

Sizing Up Cast-Iron Skillets

Variety of skillet sizes

Many chefs love cast iron because of how well it retains heat, resulting in more even cooking. But most people own just one cast-iron skillet, if they own any. And chances are it’s either 10 or 12 inches. So, you might be surprised to learn that they come as small as 3-1/2 inches—great for making one perfect fried egg—and as large as 17 inches, and sometimes more. Another thing that might come as a surprise is that these pans can be either smooth or rough surfaced. Smooth surfaces are better for cooking delicate foods, like a fish fillet, without sticking. They’re also more expensive because of the manufacturing process needed to create that smoothness.

For Your Best Health: More Reasons to Boost Plant-Based Proteins

For Your Best Health

More Reasons to Boost Plant-Based Proteins

A global study published in Nature Communications by experts at the University of Sydney has shown that people around the world who consume more plant-based proteins, such as chickpeas, tofu, and peas, have longer life expectancies. Alistair Senior, PhD, PhD candidate Caitlin Andrews, and their team at the Charles Perkins Centre studied food supply and demographic data between 1961 and 2018 from 101 countries to understand whether the type of protein consumed had an impact on longevity.

Said Andrews, “Our study suggests a mixed picture when it comes to comparing the health impacts of meat- [and] plant-based protein at a population level. For the under-5s, a food system that supplies large amounts of animal-based proteins and fats, such as meat, eggs, and dairy, lowered rates of infant mortality. However, for adults, the reverse was true, where plant-based proteins increased overall life expectancy.”

To understand the impact of plant- and animal-based protein diets on human longevity, the researchers analyzed publicly available data about the food supply across a 60-year period. The data included the amount of food produced per country, along with the levels of calories, proteins, and fats. The countries studied represented a range of food systems, including those where the consumption of animal-based protein is higher, such as Australia, the US, Sweden, and Argentina, and those where the consumption of plant-based foods is more prevalent, such as Pakistan and Indonesia.

To compare the impact of different countries’ food supplies on life expectancy, the researchers corrected the data to account for differences in wealth and population size between countries. They then found that countries where the overall availability of plant-based proteins was higher, such as India, people had relatively longer life expectancies than countries where animal-based proteins were more readily available, such as in the US.

Eating high levels of animal-based protein, particularly processed meat, has long been linked to a range of chronic conditions such as cardiovascular disease, type 2 diabetes, and certain types of cancer. Plant proteins, including legumes, nuts, and whole grains, are associated with a lower risk of chronic diseases and overall mortality rates, with studies suggesting that plant-based diets have contributed to longevity in the most long-lived communities on the planet, such as Okinawa, Japan; Ikaria Greece; and Loma Linda, California.

“Protein is a crucial part of the human diet, but as eating habits change and developed countries look to decarbonize, where we get our protein from has come under greater scrutiny,” said Dr. Senior. “The knowledge that plant-based protein is associated with a longer life is really important as we consider not only how our diets impact our own longevity, but the health of the planet.”

Fitness Flash: Easing Concerns About Soreness After Activity

Fitness Flash

Easing Concerns About Soreness After Activity

Healthy seniors doing yogo and high-fiving

A study done by researchers from multiple institutions in the UK, published in the Journal of Aging and Physical Activity, has overturned the widespread belief that aging muscles are less resilient; they found that older adults experience less muscle soreness than their younger counterparts. 

The research provided a comprehensive analysis of how aging affects muscle function, soreness, and biochemical markers of muscle damage after exercise. By pooling data from 36 studies, the scientists found that older adults do not experience greater muscle function loss after exercise than younger individuals. Younger adults were categorized as between 18 and 25 years old and older adults more than 35 years old. 

The findings suggest that, despite physiological changes with age, muscle resilience remains relatively stable, allowing older people to continue engaging in regular physical activity without increased concern for prolonged weakness or loss of function.

One striking discovery was that muscle soreness was consistently lower in older adults, around 34 percent at 48 hours and 62 percent at 72 hours, compared with soreness in younger individuals. Creatine kinase level, an indicator of muscle damage, was approximately 28 percent lower in older adults at 24 hours post-exercise.

Interestingly, sex appeared to play a role in muscle function recovery, with males showing slightly greater decreases in muscle function after exercise than females. There was no observed impact of upper- or lower-body or exercise type (resistance training or endurance training) on muscle damage markers.

“These findings are significant because they challenge the widespread belief that aging muscles recover more slowly or are more prone to exercise-induced damage. This misconception often discourages older adults from engaging in regular physical activity due to fears of prolonged soreness or weakness,” said senior author Lawrence Hayes, PhD, of Lancaster University Medical School.

If older individuals experience less muscle damage symptoms than previously thought, recovery strategies, training programs, and post-exercise care could be adjusted accordingly. For example, older adults may not require significantly prolonged recovery periods compared with younger individuals, potentially allowing for more frequent or intense training sessions, leading to better long-term health outcomes.

Overall, this study reinforces the importance of staying active throughout life and dispels myths that aging equates to frailty or impaired recovery. These findings could contribute to greater participation in fitness activities among older adults, improving overall health, mobility, and quality of life.

“This means exercise has no age limit, so move more to live longer and healthier,” Dr. Hayes said. “Aim for 150 minutes of activity each week, add strength training twice per week, and most importantly, find a workout you love. When you enjoy it, you’re more likely to stick with it.”

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Olive Oil Hunter News #217

Posted on by The Olive Oil Hunter

Individual Lemon-Olive Oil Soufflés Recipe, Spotlight on Vanilla and Ramekins, Screening for Bone Density and Exercise to Reduce Falls

Will it rise? Will it fall? Those are the common concerns of the soufflé baker. But making dessert soufflés isn’t as nerve-racking as you might think. The real secret is to serve a soufflé as soon as you take it out of the oven. Soufflés wait for no one and will start to fall after a few minutes, but if your guests are at the table, spoons in hand, there will only be oohs and aahs, not oh-no’s. This recipe brings together two of my favorite flavors: lemon and olive oil. I’m also sharing another key pairing, this one for bone health: the importance of tests to check on bone density and the benefits of exercise to prevent falls and the risk of a bone fracture.

Individual Lemon-Olive Oil Soufflés

  • Olive oil lemon souffle Individual Lemon-Olive Oil Soufflés

    Making a curd and then folding it into stiff egg whites makes the prep for these luscious soufflés easy. You can even make the curd a day in advance and store it along with the egg whites (in a separate container) in the fridge—just take out the whites 30 minutes before you’re ready to cook because they whip better at room temperature. (The addition of a small amount of cream of tartar helps them stay firm.) Using individual ramekins makes it’s easier to judge when they’re ready compared to a large soufflé that can puff yet still be soupy in the middle. Firm on the top, the centers will still be creamy. 

    Ingredients

    • 4 large eggs
    • 3 large or 5 small lemons 
    • 1 cup sugar, divided use
    • 1/4 cup all-purpose flour 
    • 1/2 teaspoon vanilla extract
    • Pinch of fine sea salt
    • 3 tablespoons extra virgin olive oil, plus more for drizzling
    • 1/2 teaspoon cream of tartar
    • 1 to 2 tablespoons softened unsalted butter
    • Optional: confectioners’ sugar, freshly whipped cream

    Directions

    Step 1

    Separate the eggs while still cold; set aside to come to room temperature, about 30 minutes. 

    Step 2

    Rinse the lemons and dry them thoroughly, then zest them with a microplane grater. You should have a generous tablespoon of zest. Juice the lemons; you should have a generous cup of juice. Some pulp is fine to leave in but remove any seeds.

    Step 3

    Whisk the egg yolks in a heavy-bottomed saucepan, then whisk in 1/2 cup sugar; add the lemon juice and zest, flour, vanilla, and salt.

    Step 4

    Place the saucepan over medium heat and bring the mixture to a very low boil, whisking constantly. Cook for 2 minutes to activate the flour, lowering the heat if necessary to prevent a rapid boil. The curd should be thick enough to coat the whisk.

    Step 5

    Off the heat, slowly whisk in the olive oil and continue whisking until completely blended. Allow the curd to come to room temperature before proceeding. (Pour it into a glass bowl, cover, and refrigerate if making in advance). 

    Step 6

    When the lemon mixture has cooled, preheat your oven to 375°F with a rack in the center position. Prepare four 8-ounce ramekins by brushing the inside surfaces with the butter and then dusting each with a scant tablespoon of sugar. Invert each ramekin and tap on the bottom to remove any excess sugar; set them aside. 

    Step 7

    Whip the egg whites on low speed for 1 minute to break them up, then add the remaining 4 tablespoons sugar and the cream of tartar. Increase the speed to high and whip until firm peaks form, about 5 minutes. 

    Step 8

    Using a spatula, fold 1/4 of the egg whites into the lemon curd to loosen it, then fold in the rest of the whites in a gentle motion to avoid deflating them. When only a few streaks of curd remain, spoon equal amounts into the ramekins; the mixture should almost reach the rim. Smooth the tops with a small offset spatula.

    Step 9

    Place the ramekins on a rimmed sheet pan and place the pan in the oven. Bake until the soufflés rise an inch or so above the rims of the ramekins and the tops feel firm to the touch, about 15 to 20 minutes, depending on your oven. Serve within 5 minutes with a drizzle of olive oil, a dusting of confectioners’ sugar, and a dollop of whipped cream, if desired.

    Yields 4 servings

Healthy Ingredient Spotlight: Vanilla Varieties

Healthy Ingredient Spotlight

Vanilla Varieties

Vanilla bean and flower in bowl of sugar

Chocolate lovers are often shocked to hear that vanilla is the more popular of the two flavors, at least when it comes to ice cream. The one thing that both have in common is the complex process that goes into turning their raw ingredients into delectable essentials. 

Vanilla comes from the beans, or pods, of the orchid Vanilla planifolia, a vine that can grow to nearly 50 feet in length. But it takes careful pollination for the vine to bear fruit. This happens naturally only in Mexico, where the hard work is done by indigenous Melipona bees. Most of the world’s vanilla now comes from Madagascar, Indonesia, and Tahiti, where pollination is done by hand. It can take up to three years before the vine makes flowers, and the beans they produce must stay on the vine for nine months. Then the labor-intensive process of drying the pods begins. It’s no wonder that true vanilla is expensive. But, as with extra virgin olive oil, not everything labeled vanilla is real vanilla. In fact, the word “pure” is often used on the labels of imitation vanilla made from the synthetic vanillin, so you need to read the fine print when you’re buying anything other than whole beans. It’s estimated that 95% of products called vanilla are complete imitations.

Whole vanilla beans are long, thin brown pods brimming with seeds that have been dried—but shouldn’t be dried out. They offer the most intense vanilla flavor. To release the seeds, score the length of the bean with a sharp paring knife and then use the side of the knife to scrape them all out. Nothing goes to waste: Bury the leftover pod in a jar of sugar to make your own vanilla sugar to add depth of flavor to recipes that call for sugar and to use as a sweetener in drinks.

The most readily available form of vanilla is extract, the result of steeping ground beans in alcohol (this is why real vanilla extract has a high alcohol content). You will see other ingredients, typically sugars. 

Another option is vanilla bean paste, a thickened version of extract brimming with vanilla seeds. It’s wonderful when you want a lot of flavor along with the visual appeal of the seeds—perfect for ice creams and puddings. When you don’t want flecks, in a pavlova for instance, use extract. 

Vanilla bean paste and extract can be used interchangeably, teaspoon for teaspoon. If you want the deeper flavor of a vanilla bean, keep in mind that the seeds in one bean are equal to about 2 teaspoons of extract or paste.

Quick Kitchen Nugget: Ramekins

Quick Kitchen Nugget

Ramekins

An easy way to conquer fears over making a soufflé is to use individual ramekins rather than one large soufflé dish. Both are flat-bottomed porcelain bakeware with straight sides and a fluted outer detail, but ramekins shorten cooking time significantly (a large soufflé can take up to 45 minutes to fully cook and rise). They also make a pretty presentation. 

For Your Best Health: Screening for Bone Density

For Your Best Health

Screening for Bone Density

The United States Preventive Services Task Force (USPSTF) recently issued updates to its 2018 osteoporosis screening recommendations. While the guidelines still emphasize the need for bone density screenings to prevent fractures in women 65 years or older, the task force now recommends the imaging test called the dual-energy X-ray absorptiometry, or DEXA, scan. It uses a low-dose X-ray to quickly examine the hips, lumbar spine, and sometimes forearm to evaluate bone mineral levels. The images are compared to those of a typical 35-year-old and results are given in T-scores. A T-score of -1 or higher means your bones are healthy; a score of -1 to -2.5 indicates osteopenia, a mild version of bone loss; and a score of lower than -2.5 may mean osteoporosis.

The test is now also recommended for postmenopausal women younger than 65 years who are at increased risk for an osteoporotic fracture. Risk factors include having a family history of osteoporosis, being underweight, having a history of recent fractures, having rheumatoid arthritis, or having taken certain medications such as steroids or some forms of chemotherapy. The prior recommendation for women in this group was just to use a clinical assessment tool to evaluate a risk.

The USPSTF is now highlighting the use of the Fracture Risk Assessment Tool (FRAX) as a supplement to a bone mineral density screening. The FRAX score is your risk, based on statistics, of having a major osteoporotic event in the next 10 years. If you’re less than a 10 percent risk, it means that in the next 10 years there’s a 90 percent chance that you will not break a bone. It’s not a guarantee, but it means statistically you are strong enough that even if you fall and break a bone, you should be OK.

Those in the medium range have between a 10 and 20 percent chance that if they fall they will end up with a broken hip or other major break. If you’re high risk, you have a 30 percent chance for a major event and your doctor will likely recommend lifestyle improvements and medications. The risk of a person who is older than 65 dying in the first year after having a hip fracture is around 30 percent.

The USPSTF found that there isn’t enough evidence to say that men should be screened for osteoporosis to prevent fractures. Men should talk to their doctors about whether to screen; this decision should be based on each individual’s risk factors.

Fitness Flash: Exercise to Reduce Falls

Fitness Flash

Exercise to Reduce Falls

Senior couple doing thai chi outdoors

A new smart insole system that monitors how people walk in real time could help improve posture and provide early warnings for conditions from plantar fasciitis to Parkinson’s disease, according to a study published in the journal Science Advances. Constructed using 22 small pressure sensors and fueled by small solar panels on the tops of shoes, the system offers real-time health tracking based on how a person walks, which is a biomechanical process as unique as a human fingerprint.

This data can then be transmitted via Bluetooth to a smartphone for a quick and detailed analysis, said Jinghua Li, PhD, co-author of the study and an assistant professor of materials science and engineering at The Ohio State University. “Our bodies carry lots of useful information that we’re not even aware of,” said Dr. Li. “These statuses also change over time, so it’s our goal to use electronics to extract and decode those signals to encourage better self-healthcare checks.”

It’s estimated that at least 7% of Americans suffer from ambulatory difficulties, often having a hard time with basic activities that include walking, running, and climbing stairs. While efforts to manufacture a wearable insole-based pressure system have risen in popularity in recent years, many previous prototypes were met with energy limitations and unstable performances. To overcome the challenges of their precursors, Dr. Li and Qi Wang, the lead author of the study and a current PhD candidate at Ohio State, sought to ensure that their wearable is durable, has a high degree of precision when collecting and analyzing data, and can provide consistent and reliable power. 

“Our device is innovative in terms of high resolution, spatial sensing, self-powering capability, and its ability to combine with machine learning algorithms,” she said. “So, we feel like this research can go further based on the pioneering successes of this field.”

Their system is also unique because of its use of AI. Thanks to an advanced machine learning model, the wearable can recognize eight different motion states, from static ones like sitting and standing to more dynamic movements such as running and squatting. Since the materials used for the insoles are flexible and safe, the device, much like a smartwatch, is low risk and appropriate for continuous use. For instance, after the solar cells convert sunlight to energy, that power is stored in tiny lithium batteries that don’t harm the user or affect daily activities.

Because of the distribution of sensors from toe to heel, the researchers could see how the pressure on parts of the foot is different in activities such as walking versus running. During walking, pressure is applied sequentially from the heel to the toes, whereas during running, almost all sensors are subjected to pressure simultaneously. In addition, during walking, the pressure application time accounts for about half of the total time, while during running, it accounts for only about a quarter.

The smart insoles could support gait analysis to detect early abnormalities associated with foot pressure-related conditions like diabetic foot ulcers, musculoskeletal disorders such as plantar fasciitis, and neurological conditions such as Parkinson’s disease.

Because the system uses machine learning to learn and classify different types of motion, it offers opportunities for personalized health management, including real-time posture correction, injury prevention, and rehabilitation monitoring. Customized fitness training may also be a future use, the researchers said. “The interface is flexible and quite thin, so even during repetitive deformation, it can remain functional,” said Dr. Li. “The combination of the software and hardware means it isn’t as limited.”

Researchers expect the technology will likely be available commercially within the next three to five years. Next steps to advance the work will be aimed at improving the system’s gesture recognition abilities, which, according to Dr. Li, will likely be helped with further testing on more diverse populations. “We have so many variations among individuals, so demonstrating and training these fantastic capabilities on different populations is something we need to give further attention to,” she said.

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Olive Oil Hunter News #216

Posted on by The Olive Oil Hunter

Skillet Torta Recipe, Spotlight on Fresh and Dried Chiles, How to Choose Better Tortillas, The Brain and Processed Foods plus Does Cold-Water Immersion Impact Good Health?

When you have the fresh spiciness of extra virgin olive oil to lavish on food, the dishes themselves don’t need to be complicated to taste delicious. This one-skillet torta meal is a case in point—prep time is minimal and it bakes in short order. You’ll also read about a provocative study that shows how the brain is involved in obesity and type 2 diabetes and another study that looked at the potential benefits of cold-water plunges. 

Skillet Torta

  • Skillet Torta Skillet Torta

    This is a fun breakfast or lunch dish that can be made fresh…or it’s a great way to add zest to leftover vegetables. It has the cheesy goodness of a quiche but without a heavy crust. I’m giving it a Spanish flair with Manchego, a sheep’s milk cheese, but you can use whatever cheese you like, even a mix of cheeses if you have a little bit of this and a little bit of that in the fridge.

    Ingredients

    • 5 large eggs  
    • 1 cup shredded Manchego cheese 
    • 2 tablespoons chopped fresh cilantro
    • 1/2 teaspoon fine sea salt 
    • 3/4 teaspoon freshly ground black pepper 
    • 4 tablespoons extra virgin olive oil, divided use, plus more for drizzling
    • 4 ounces red onion, finely diced
    • 1 red bell pepper, finely diced
    • 1 jalapeño pepper, seeded and finely diced, or 1 dried chipotle, soaked and diced
    • One 12-inch round corn, whole wheat, or grain-free tortilla 
    • Optional toppings: sour cream, chopped cilantro, salsa, avocado slices

    Directions

    Step 1

    Preheat your oven to 375°F. Whisk the eggs, cheese, cilantro, salt, pepper, and 1 tablespoon olive oil in a bowl; set aside.

    Step 2

    Heat a 10-inch cast-iron skillet over medium heat. When hot, add the remaining 3 tablespoons olive oil, the red onion, bell pepper, and jalapeño, and sauté until tender. Transfer the vegetables to a separate bowl.

    Step 3

    Use tongs to place the tortilla in the skillet and press the edges against the sides of the pan. Add back the vegetables and then pour in the egg mixture. Bake until firm, about 20 minutes. 

    Step 4

    Keeping an oven mitt on the handle of the hot skillet, run a spatula around the edge of the torta and then cut it into quarters. Plate each serving and top with your choice of optional garnishes and a drizzle of olive oil.

    Yields 4 servings

Healthy Ingredient Spotlight: Chiles, Fresh and Dried

Healthy Ingredient Spotlight

Chiles: Fresh and Dried

Red chilis - dried and flakes

Go to any garden nursery in the spring and you’ll see a huge selection of chile peppers for planting—a few varieties are a great addition to the vegetable garden. But which to choose? The amount of heat a chile adds to a dish varies widely, from about 1,000 Scoville units to well over a million (with few people finding those varieties pleasant to eat). An unusual fact is that many fresh chiles get renamed when they’re dried. Chipotle, for instance, is a dried jalapeño and ranges from 2,500 to 8,000 Scoville units. A poblano is a dried ancho chile, rather mild at 1,000-1,500 Scoville units, and a mirasol becomes a guajillo, in the 2,500-5,000 range. These are all relatively mild dried chiles that are great to have in your pantry. When you need to turn up the heat, chile de árbol has between 15,000 and 30,000 Scoville units. Online spice stores and Latin food markets usually have a good selection to choose from. 

If you want to sprinkle on dried chiles the way you would red pepper flakes, toast one or two in a hot, dry pan for about 30 seconds to bring out their flavor, then chop in a spice grinder with or without the seeds, depending on how much heat you want. To use dried chiles for part of a salsa or other sauce, rehydrate them with a 20-minute soak in warm water before removing the stems and seeds and then chopping. 

Quick Kitchen Nugget: Roasting Bell Peppers

Quick Kitchen Nugget

Choosing Better Tortillas

Prepackaged white flour tortillas are not among the healthiest of foods, but there are now many alternatives available, not only whole wheat options but also wraps made from corn or other whole grains with beneficial fiber included. Be sure to read labels to find brands with a low sodium level and a minimum of added ingredients. 

For Your Best Health: Napping: A Sleep-Cycle Foe

For Your Best Health

The Brain and Processed Foods

A recent study, done at the Institute for Diabetes Research and Metabolic Diseases (IDM) of the Helmholtz Center Munich at the University of Tübingen and the German Center for Diabetes Research (DZD) in Neuherberg, offered intriguing new insights into the possible origins of type 2 diabetes and obesity as well as detail into the brain’s function as a critical control center and the complex roles of the hormone insulin. 

Most of us think of insulin’s job as regulating blood sugar levels and energy metabolism, but there’s much more to it. When a person is in a healthy state (and at a healthy weight), insulin has an appetite-suppressing effect in the brain. But in people with obesity in particular, insulin no longer regulates eating behavior properly, resulting in insulin resistance. Brain insulin responsiveness is linked to long-term weight gain and unhealthy body fat distribution. The new research shows how little it takes to start this chain reaction. 

The researchers divided 29 male volunteers of average weight into two groups. For five days in a row, the first group had to supplement their regular diet with 1,500 calories of highly processed high-calorie snacks. The second group—the control group—did not eat the extra calories.  

Both groups underwent two separate examinations following an initial evaluation, one immediately after the five-day period and the other seven days after the first group had resumed their regular diet. The researchers used magnetic resonance imaging to look at the liver’s fat content and the brain’s insulin sensitivity. The fat content of the liver of the first group increased significantly after five days of increased calorie intake, and a significantly lower insulin sensitivity in the brain compared to the control group persisted one week after the participants’ return to their normal diet. This effect had previously only been observed in obese people.

“Our findings demonstrate for the first time that even a brief consumption of highly processed, unhealthy foods (such as chocolate bars and potato chips) causes a significant alteration in the brain of healthy individuals, which may be the initial cause of obesity and type 2 diabetes,” said study leader Stephanie Kullmann, PhD, professor and deputy head of the division of metabolic neuroimaging at the University Hospital of Tübingen.

Professor Andreas Birkenfeld, MD, director of the IDM, a DZD board member, and the study’s final author, concluded, “We assume that the brain’s insulin response adapts to short-term changes in diet before any weight gain occurs and thus promotes the development of obesity and other secondary diseases.” More research on how the brain contributes to these illnesses is needed in light of these findings, he added.

Fitness Flash: The Big Chill: Does Cold-Water Immersion Impact Good Health?

Fitness Flash

The Big Chill: Does Cold-Water Immersion Impact Good Health?

Cold water plunge in winter

From frigid showers to icy polar plunges, cold-water immersion is increasingly popular among athletes and wellness warriors. It involves immersing the body partially or fully in cold water, in temperatures typically ranging from 10° to 15°C, or 50°F to 59°F. Is it just good fun or is it also good for you? 

In the most comprehensive review and analysis of its kind, University of South Australia (UniSA) researchers have taken a deep dive into its effects on health and well-being. They analyzed data from 11 studies with 3,177 participants with exposure at or above chest level and for a minimum time of 30 seconds, including cold showers, ice baths, and cold plunges. They found that cold-water immersion may lower stress, improve sleep quality, and boost quality of life…but there are limits.

“Cold-water immersion has been extensively researched and used in sporting contexts to help athletes recover, but despite its growing popularity among health and well-being circles, little is known about its effects on the general population,” UniSA researcher Tara Cain said. “In this study, we noted a range of time-dependent results. Firstly, we found that cold-water immersion could reduce stress levels, but for only about 12 hours post exposure. We also noted that participants who took 20-, 60-, or 90-second cold showers reported slightly higher quality of life scores, but again, after three months these effects had faded.

“[Other] benefits may be gained from cold showers as well, with one study reporting that participants who took regular cold showers experienced a 29% reduction in sickness absence. We also found some links to cold-water immersion and better sleep outcomes, but the data was restricted to males, so its broader application is limited. And while there have been many claims that cold-water immersion experiences can boost your immunity and mood, we found very little evidence to support these claims.”

Co-researcher Ben Singh, PhD, said the study also showed that cold-water immersion caused a temporary increase in inflammation. “At first glance this seems contradictory, as we know that ice baths are regularly used by elite athletes to reduce inflammation and muscle soreness after exercise,” Dr. Singh said. “The immediate spike in inflammation is the body’s reaction to the cold as a stressor. It helps the body adapt and recover and is similar to how exercise causes muscle damage before making muscles stronger, which is why athletes use it despite the short-term increase. Knowing this, people with preexisting health conditions should take extra care if participating in cold-water immersion experiences, as the initial inflammation could have detrimental health impacts.”

The researchers pointed out that while the findings highlight the potential benefits of cold-water immersion, they also underscore the highly time-dependent and contextual nature of its effects.

“Whether you are an elite athlete or everyday wellness seeker, it’s important to understand the effects of what you put your body through,” Cain said. “Right now, there isn’t enough high-quality research to say exactly who benefits most or what the ideal approach is to cold-water immersion. More long-term studies, among more diverse populations, are needed to understand its lasting effects and practical applications.”

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Olive Oil Hunter News #215

Posted on by The Olive Oil Hunter

Muffaletta-Style Olive Salad Recipe, Spotlight on Anchovies, Roasting Bell Peppers, Napping: A Sleep-Cycle Foe and Walk This Way

One of the classic New Orleans specialties, muffaletta, is a delectable mix of meats and cheeses served on crusty bread. But its uniqueness comes from the olive salad that fills the hollowed-out top half of the loaf. I always make more than I need because it’s such a tasty condiment, as well as a great topping for grilled bread slices, a wonderful dressing for green salads, and a “sauce” for grilled fish, chicken, and other proteins. 

Most people don’t realize that good sleep is one of the building blocks of health and fitness or that an innocent nap can be a roadblock to restorative ZZZs. Even more important, needing to nap often can be a sign of a health condition. Something else important for wellness is good posture—remember Mom always telling you to stand up straight? Scientists have developed special shoe sensors that may soon help you follow her directive more easily! 

Muffaletta-Style Olive Salad

  • Muffaletta-style olive salad Muffaletta-Style Olive Salad

    This flavorful mix of peppers, olives, and onions defines the muffaletta sandwich—you can choose a mix of your favorite meats and cheeses, like capicola, prosciutto, salami, mozzarella, and provolone, but don’t leave off the olive salad! A batch will stay fresh in the fridge for about a week.

    Ingredients

    • 1 small red onion, peeled and quartered
    • 1 cup pitted kalamata olives
    • 1 cup pitted Castelvetrano olives
    • 2 cups frozen artichoke hearts, thawed
    • 8 Italian hot peppers
    • 1 large red bell pepper, roasted and seeded (see “Quick Kitchen Nugget” in weekly newsletter)
    • 6 tablespoons capers, drained
    • 4 anchovy fillets or 1 tablespoon anchovy paste
    • 1 tablespoon dried oregano 
    • 1 teaspoon crushed red pepper flakes
    • 1/4 cup extra virgin olive oil
    • 1/4 cup best-quality red wine vinegar

    Directions

    Step 1

    To the bowl of a large food processor add the onions, olives, and artichokes and pulse until coarsely chopped. Add in the hot peppers, bell pepper, capers, anchovies, oregano, and red pepper flakes and pulse again until finely chopped (don’t let the mixture turn into a paste).

    Step 2

    Transfer to a large bowl and fold in the olive oil and vinegar. Let sit for 30 minutes so that the flavors can meld before using or refrigerating.

    Yields about 4 cups

Healthy Ingredient Spotlight: Anchovies

Healthy Ingredient Spotlight

Anchovies

Anchovies might be the least-appreciated fish among Americans. An essential flavoring agent for dishes such as Caesar salad and puttanesca sauce, anchovies are typically sold here jarred or canned. They’re used in many cuisines, but around the Mediterranean, grilled or breaded fresh anchovies, briny yet mild tasting, are often on the menu. 

It’s the salt curing used to preserve anchovies that intensifies their taste—their saltiness lends depth of flavor to cooked dishes without imparting the full-throated taste of an anchovy eaten right out of the can or jar. Indeed, they quickly dissolve right into the other ingredients. Look for tins of anchovies from Italy. If they are packed in olive oil, drain them well before using.

Quick Kitchen Nugget: Roasting Bell Peppers

Quick Kitchen Nugget

Roasting Bell Peppers

Grilled bell peppers

Whenever I’ve got my outdoor grill going, I’ll throw on two or three bell peppers, char them well, then peel, deseed, and store them in olive oil in the fridge to use for the coming week. When you need a roasted pepper without turning on the grill, the oven is the way to go. Here’s how.

Preheat your oven to 400°F. Grab a rimmed sheet pan and line it with high-heat parchment paper (it will be marked as safe to use up to 400°F or higher). Place one or more bell peppers on their sides and lightly drizzle with olive oil. Roast for 20 minutes, flip, and roast for another 20 minutes, or until the skin chars and wrinkles. Take them out of the oven and, with your oven mitts still on, fold up the parchment to make a packet that seals in the peppers. This creates steam, which will make it easy to peel off the skins. Wait 15 minutes, then unwrap the parchment and remove the skins. Transfer the peppers to a cutting board, halve them, cut out the stems, and use a spoon to remove the seeds. 

For Your Best Health: Napping: A Sleep-Cycle Foe

For Your Best Health

Napping: A Sleep-Cycle Foe

Woman napping in hammock

According to a Pew Research Center survey, about 30% of American adults take one or more naps per week, with more than 50% of adults age 80 and older reporting that they had napped in the past day. Among every other age group in the survey, including both young people ages 18 to 29 and older people ages 70 to 79, about a third said they napped in the past 24 hours.

But is all the snoozing good for you? Maria V. Suurna, MD, professor of clinical otolaryngology at the University of Miami Miller School of Medicine and director of sleep surgery at UHealth, the University of Miami Health System, set the record straight on the pros and cons of napping.

“Short naps of no more than 30 minutes during the day can help restore alertness and productivity, making you feel more awake. It’s similar to the effect of drinking a cup of coffee. There’s nothing wrong with taking a nap, but it’s important not to make it too long. It may be helpful to set an alarm for 30 minutes, especially if it’s late in the afternoon, to avoid interfering with your nighttime sleep,” said Dr. Suurna. “If you have trouble sleeping at night, it’s generally not recommended to nap during the day, as it can make it harder to fall asleep and get a full 7-9 hours of sleep at night. 

“If you feel excessively sleepy during the day, often falling asleep during meetings or, more dangerously, while driving, it’s important to consult a sleep doctor. Needing to take multiple naps throughout the day could be a sign of sleep problems such as sleep apnea, hypersomnolence, or other sleep disorders. A medical evaluation can help identify and address any underlying issues,” she added.

As a reminder, you may be able to boost nighttime sleep quality with these good sleep habits: 

  • Review your medications with your doctor, as some may have sedating side effects while others may act as stimulants, making it harder to stay asleep. 
  • Go to bed and wake up at the same time every day.
  • Avoid electronics, TV, and other screens starting at least 30 minutes before bedtime.
  • Reduce exposure to bright lights in the evening.
  • Keep your bedroom cool, dark, and quiet.
  • Avoid alcohol and caffeine starting in the early afternoon, as they can interfere with sleep quality and contribute to insomnia.
Fitness Flash: Walk This Way

Fitness Flash

Walk This Way

A new smart insole system that monitors how people walk in real time could help improve posture and provide early warnings for conditions from plantar fasciitis to Parkinson’s disease, according to a study published in the journal Science Advances. Constructed using 22 small pressure sensors and fueled by small solar panels on the tops of shoes, the system offers real-time health tracking based on how a person walks, which is a biomechanical process as unique as a human fingerprint.

This data can then be transmitted via Bluetooth to a smartphone for a quick and detailed analysis, said Jinghua Li, PhD, co-author of the study and an assistant professor of materials science and engineering at The Ohio State University. “Our bodies carry lots of useful information that we’re not even aware of,” said Dr. Li. “These statuses also change over time, so it’s our goal to use electronics to extract and decode those signals to encourage better self-healthcare checks.”

It’s estimated that at least 7% of Americans suffer from ambulatory difficulties, often having a hard time with basic activities that include walking, running, and climbing stairs. While efforts to manufacture a wearable insole-based pressure system have risen in popularity in recent years, many previous prototypes were met with energy limitations and unstable performances. To overcome the challenges of their precursors, Dr. Li and Qi Wang, the lead author of the study and a current PhD candidate at Ohio State, sought to ensure that their wearable is durable, has a high degree of precision when collecting and analyzing data, and can provide consistent and reliable power. 

“Our device is innovative in terms of high resolution, spatial sensing, self-powering capability, and its ability to combine with machine learning algorithms,” she said. “So, we feel like this research can go further based on the pioneering successes of this field.”

Their system is also unique because of its use of AI. Thanks to an advanced machine learning model, the wearable can recognize eight different motion states, from static ones like sitting and standing to more dynamic movements such as running and squatting. Since the materials used for the insoles are flexible and safe, the device, much like a smartwatch, is low risk and appropriate for continuous use. For instance, after the solar cells convert sunlight to energy, that power is stored in tiny lithium batteries that don’t harm the user or affect daily activities.

Because of the distribution of sensors from toe to heel, the researchers could see how the pressure on parts of the foot is different in activities such as walking versus running. During walking, pressure is applied sequentially from the heel to the toes, whereas during running, almost all sensors are subjected to pressure simultaneously. In addition, during walking, the pressure application time accounts for about half of the total time, while during running, it accounts for only about a quarter.

The smart insoles could support gait analysis to detect early abnormalities associated with foot pressure-related conditions like diabetic foot ulcers, musculoskeletal disorders such as plantar fasciitis, and neurological conditions such as Parkinson’s disease.

Because the system uses machine learning to learn and classify different types of motion, it offers opportunities for personalized health management, including real-time posture correction, injury prevention, and rehabilitation monitoring. Customized fitness training may also be a future use, the researchers said. “The interface is flexible and quite thin, so even during repetitive deformation, it can remain functional,” said Dr. Li. “The combination of the software and hardware means it isn’t as limited.”

Researchers expect the technology will likely be available commercially within the next three to five years. Next steps to advance the work will be aimed at improving the system’s gesture recognition abilities, which, according to Dr. Li, will likely be helped with further testing on more diverse populations. “We have so many variations among individuals, so demonstrating and training these fantastic capabilities on different populations is something we need to give further attention to,” she said.

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