Fresh-Pressed Olive Oil Club
News Page 35

The Olive Oil Hunter News #94

Posted on by The Olive Oil Hunter

Pork Tenderloin with Tomato and Onion Salad Recipe, Spotlight on Pork Tenderloin, Meat Safety, Rethinking Moderate Drinking and Trading the Chair for Fresh Air

Labor Day is the perfect occasion to think about how much time you spend sitting while you’re at work and how this can affect your health—new research shows that we should all be moving more! As you gather with family and friends, talk about ways you can encourage each other to be healthier. This week’s celebratory recipe features pork tenderloin, a very lean cut, and two of the healthiest veggies—a great break from traditional burgers and dogs.

Pork Tenderloin with Tomato and Onion Salad

  • Pork Tenderloin with Cherry Tomaotes Pork Tenderloin with Tomato and Onion Salad

    If you’re firing up the grill this weekend, this simple but colorful dish makes an impressive centerpiece. For a crowd, simply double or triple the recipe. In addition to the tomato and onion salad, make a tasty side dish by first grilling up seasonal vegetables—brush them with olive oil and cook for two minutes per side or until tender. Note: You can enjoy this pork dish any time of year by cooking it in a large cast-iron skillet on your stovetop.

    Ingredients

    • 2 cups red and yellow cherry tomatoes, halved
    • 1 small red onion, peeled and thinly slivered lengthwise
    • 1 to 2 cloves garlic, finely minced
    • 1 to 2 tablespoons red wine vinegar or sherry vinegar, or to taste 
    • 1 tablespoon chopped fresh parsley or cilantro
    • 1/4 teaspoon ground cumin
    • 1/4 teaspoon dried oregano
    • 1/4 teaspoon dried thyme
    • 1/4 teaspoon hot red pepper flakes
    • Coarse salt
    • Freshly ground black pepper
    • 1/3 cup extra virgin olive oil, plus more for coating the pork 
    • 2 pork tenderloins, about 1 pound each

    Directions

    Step 1

    Place the tomatoes and onions in a medium-sized bowl. In a jar with a tight-fitting lid, combine the garlic, vinegar, parsley, cumin, oregano, thyme, red pepper flakes, and salt and pepper to taste. Add the olive oil and shake vigorously until emulsified. Pour over the tomato-onion mixture and toss to combine. Set aside to marinate while grilling the pork. 

    Step 2

    Preheat an outdoor grill to medium-high heat. Lightly coat the pork with olive oil and season it generously with salt and pepper. Grill the pork until nicely browned on the outside, turning as needed, and cooked to an internal temperature of 145°F—it will be slightly pink in the center. Let rest for three minutes, then slice crosswise on a diagonal into 1/2-inch-thick pieces. Shingle on a platter.

    Step 3

    Stir the tomato-onion salad once more, taste for seasoning, and then spoon it around the pork. 

    Yields 4 servings

Healthy Ingredient Spotlight: Perfectly Petite Pork Tenderloin

Healthy Ingredient Spotlight

Perfectly Petite Pork 

Pork tenderloin is a choice, lean, and elegant cut, with a shape similar to that of a filet mignon, but with a smaller circumference and length. With so little fat, it’s best quickly cooked over fairly high heat, which is why a hot grill is a great option. Since a tenderloin weighs only about a pound, estimate one for every two or three people.

To prep it, use a boning knife to remove any strips of silver skin. Olive oil enhances pork’s delicate taste. To infuse it with even more flavor, marinate it in the oil, some wine vinegar, and the herbs used in the tomato salad—or any favorites you have on hand—for an hour before cooking. 

Healthy Kitchen Nugget: Meat Safety: Temperature is Everything

Healthy Kitchen Nugget

Meat Safety: Temperature is Everything

The directions concerning the internal temperature and resting time for the pork tenderloin come from important changes the USDA made in May 2020. It lowered the recommended safe cooking temperature for whole cuts of pork from 160ºF to 145ºF as measured with a food thermometer, and added in the three-minute rest time before carving or eating it. This translates to pork that is both safe and juicy. 

Rest time is technically the amount of time a food remains at its final temperature after it has been removed from a grill, oven, or other heat source. During those three minutes, the food’s temperature remains constant or continues to rise, which destroys harmful bacteria. Adding this rest time enabled USDA internal temperature guidelines to be lowered from 160ºF, which tended to dry out the meat. To check for doneness, always place your food thermometer in the thickest part of a food. Start checking toward the end of the anticipated cooking, but before you expect it to be done. Always wash your food thermometer with hot soapy water before and after each use.

For Your Best Health: Rethinking Moderate Drinking

For Your Best Health

Rethinking Moderate Drinking

Long-standing consumption caps on alcoholic beverages have suggested one or less per day for women and two or less per day for men. But a new study of nearly 21,000 people published in the journalPLOS suggests that drinking at the high end of that safe range is linked to brain changes and cognitive decline from iron accumulation in the brain, which has itself been linked with Alzheimer’s and Parkinson’s diseases and is a potential mechanism for alcohol-related cognitive decline.

Dr. Anya Topiwala of the University of Oxford, United Kingdom, along with colleagues, explored relationships between alcohol consumption and brain iron levels. Study participants, whose mean age was 55 and who represented both sexes nearly equally, reported their own alcohol consumption, and their brains were scanned using magnetic resonance imaging (MRI). Almost 7,000 participants also had their livers imaged using MRI technology to assess levels of systemic iron. All completed a series of simple tests to assess their cognitive and motor functions.

Although 2.7 percent of participants classified themselves as nondrinkers, average intake was around 18 units per week, which translates to about seven and a half cans of beer or six large glasses of wine. The research team found that alcohol consumption above seven units per week was associated with markers of higher iron in the basal ganglia, a group of brain regions associated with control of motor movements, procedural learning, eye movement, cognition, emotion, and more. Iron accumulation in some brain regions was associated with worse cognitive function.

Although drinking was self-reported and could be underestimated, this was considered the only feasible method to establish such a large cohort’s intake. Another limitation of the work is that MRI-derived measures are indirect representations of brain iron, and could conflate other brain changes observed with alcohol consumption with changes in iron levels. However, the findings certainly justify taking a careful look at how much you’re drinking on a weekly basis and considering whether cutting back should be part of your brain health strategy.

Fitness Flash: The Dangers of Too Much Sitting

Fitness Flash

Trade the Chair for Fresh Air

New research done at Simon Fraser University in Canada and published in the journal JAMA Cardiology adds to what we know about the dangers of too much sitting. The international study surveyed more than 100,000 people in 21 countries over an average of 11 years and found that those who sat for six to eight hours a day had a 12–13 percent increased risk for early death and heart disease; for people who sat for more than eight hours daily, the increased risk went up to 20 percent. Those who sat the most and were the least active had the highest risk—up to 50 percent—while those who sat the most but were also the most active had a risk of about 17 percent.

“The overarching message here is to minimize how much you sit,” says study co-leader Scott Lear, PhD, professor and Pfizer/Heart & Stroke Foundation chair in cardiovascular prevention research at Simon Fraser.“If you must sit, getting in more exercise during other times of the day will offset that risk.” Less sitting and more activity is a low-cost intervention that can have enormous benefits, he explains, adding that we all need to better assess our lifestyle and take health seriously. “Our study found that a combination of sitting and inactivity accounted for 8.8 percent of all deaths, which is close to the contribution of smoking. It’s a global problem that has a remarkably simple fix. Scheduling time to get out of that chair is a great start.”

Get More Recipes In Your Inbox!

The Olive Oil Hunter News #93

Posted on by The Olive Oil Hunter

Olive Oil Chiffon Cake Recipe, Using Olive Oil in Lieu of Butter or Oil, and The Therapeutic Properties Of Olive Oil

As your Olive Oil Hunter, it’s only natural that I love to share new research on the benefits of olive oil. What gets me so excited is that you get all the health boosts from its polyphenols and other compounds while, at the same time, enhancing your cooking with its deep flavors. Unlike guidelines that call for following a restrictive diet or eating foods that are good for you but that you don’t really enjoy, extra virgin olive oil is more of a healthy lifestyle choice. Yet even the most long-standing members of the Fresh-Pressed Olive Oil Club may be surprised by just how delicious olive oil can be in sweets—as you’re about to find out!

Olive Oil Chiffon Cake

  • Olive Oil Chiffon Cake Olive Oil Chiffon Cake

    What sets chiffon cake apart from other yellow cakes is its versatility—use it for classic layer cake recipes, for ice cream cakes, and even for a breakfast cake. Because it’s made with oil, not butter, chiffon cake stays moist in the fridge or freezer. Extra virgin olive oil adds a subtle yet rich flavor—you’ll never call chiffon cake bland again! What’s more, it’s wonderful for getting all the benefits of olive oil in a sweet way. This recipe yields two 9-inch rounds. I love to cut a wedge from one layer and top it with yogurt and fruit for breakfast or a snack. You can also cut each layer in two horizontally to build a four-layer cake with your favorite filling.

    Ingredients

    • 5 large eggs
    • 1 cup sugar, divided
    • 1/2 + 1/8 cup extra virgin olive oil
    • 1 1/2 teaspoons vanilla extract
    • 1/3 cup water, room temperature
    • 1 1/4 cups cake flour
    • 1/2 + 1/8 teaspoon baking powder
    • 1/2 teaspoon kosher salt
    • 1/2 + 1/8 teaspoon cream of tartar

    Directions

    Step 1

    Separate the whites from the yolks when the eggs are cold and then leave them on the counter for about 30 minutes to come to room temperature (the whites will whip much better than when cold). Center one of the racks in the middle of your oven and preheat it to 325°F. Line two 9-inch cake pans with parchment paper and set aside. 

    Step 2

    In a large bowl, whisk the yolks and 1/2 cup sugar for about 2 minutes until fully blended and light in color. Whisk in the olive oil, vanilla, and water. Whisk the flour and baking powder in a small bowl and then whisk this into the yolk mixture until it’s fully incorporated.

    Step 3

    In a standing mixer or large bowl, beat egg whites, salt, cream of tartar, and the remaining 1/2 cup sugar on low speed for about 30 seconds and then gradually increase the speed to high. Continue beating for 8–10 minutes until you get a glossy meringue with firm peaks.

    Step 4

    Fold about a cup of the meringue into the yolk mixture to lighten it and then gently fold in the rest in three batches, just until there are barely any streaks of meringue visible. Divide the batter between the two pans and gently smooth the surfaces with an offset spatula. Bake the cakes on the same rack for 15 minutes and then reverse their positions and continue baking until the tops are golden brown and spring back when lightly pressed with a fingertip—about 15 minutes more, depending on your oven.

    Step 5

    When done, invert the pans onto two wire racks to cool for about an hour. Turn them right side up and run an offset spatula around the sides of the cakes to loosen them, then invert them again, take off the pans, and remove the parchment. If you aren’t using the layers right away, you can stack them with a piece of parchment paper between them and store them in a covered cake holder for up to three days on the counter.

    Yields two 9-inch cake layers

Healthy Kitchen Nugget: No-mess Marinating

Healthy Kitchen Nugget

The Great Olive Oil Swap

Whether you’re making a dish that’s sweet or savory, olive oil adds another layer of flavor that butter doesn’t always impart and that’s certainly missing with other plant-based oils. When you’re using olive oil in place of a vegetable oil, use the same amount called for in the recipe. When you’re using it in place of butter, use 75 percent of the amount of butter, so 3 tablespoons of olive oil for 4 tablespoons of butter.  

For Your Best Health: Eye Health

For Your Best Health

Olive Oil as Therapy

In a special issue of the journal Nutrients devoted solely to research on olive oil, a team of scientists from Spain wrote a comprehensive report on the benefits of extra virgin olive oil. What was especially interesting was the role it might one day play in clinical nutrition—when doctors use nutrition to treat or manage health conditions, sometimes with supplemental feedings through an IV or even a feeding tube to correct deficiencies. Extra virgin olive oil is being looked at for this because of its many therapeutic properties. 

Most of us tend to think of the benefits of olive oil as preventive, but there’s also the possibility that it can be healing, thanks to components like oleic acid, hydroxytyrosol, and oleuropein. While the researchers point out that focused studies are needed to “chisel specific recommendations for its therapeutic use through different formulations in other specific diseases and clinical populations,” they list these top benefits of olive oil on its own or as part of the Mediterranean diet:

  1. Supports cardiovascular function and health

  2. Supports lipoprotein metabolism, which could positively influence cholesterol levels

  3. Affects carbohydrate metabolism, helping protect against metabolic syndrome (a precursor of diabetes)

  4. Protects against neurodegenerative diseases

  5. Lowers cancer risk

  6. Supports healthy gut microbiota 

From “Therapeutic Properties and Use of Extra Virgin Olive Oil in Clinical Nutrition: A Narrative Review and Literature Update,” Nutrients2022 (14).

Get More Recipes In Your Inbox!

The Olive Oil Hunter News #92

Posted on by The Olive Oil Hunter

Glorious Gazpacho Recipe, The Colors of Bell Peppers and Convenience of Canned Tomatoes, More Reasons for a Diet with Deep Colors and The Good Work of Gardening

Tomatoes, tomatoes, tomatoes. They’re not only an essential component of delicious gazpacho, but they are also part of the theme that runs throughout this issue of the newsletter. Along with other deeply colored fruits and vegetables, they offer antioxidants that can improve so many facets of our health. And there’s even a special bonus to growing them yourself as part of the benefits of gardening. Read on!

Glorious Gazpacho

  • Gazpacho Drinkable Gazpacho

    This perfect end-of-summer dish brings together the best seasonal produce with a no-muss, no-fuss prep. Think smooth: True gazpacho is made to be sipped as a drink, not eaten with a spoon. For an extra boost of fiber, leave the skin on the cucumber.

    Ingredients

    • 2 pounds ripe red tomatoes
    • 1 green pepper, stemmed and seeded
    • 1 cucumber, peeled
    • 1/2 medium onion
    • 1 tablespoon sherry vinegar, plus more for serving 
    • 2 garlic cloves
    • 1/2 cup extra virgin olive oil, plus more for serving
    • Pinch of fine sea salt 
    • 3/4 cup cold water, plus more as needed

    Directions

    Step 1

    Cut the vegetables into chunks and add them with the other ingredients to a blender. Process until they turn into a smooth liquid. If it’s too thick, add more water, a tablespoon at a time. Pour into glasses and garnish with a few drops of olive oil and vinegar. 

    Yields 4 servings

Healthy Ingredient Spotlight: How to Store Fresh Herbs

Healthy Ingredient Spotlight

The Colors of Bell Peppers

Red, orange, and yellow bell peppers are now nearly as common as green ones, with purple, black, and even white variations making an appearance. What’s the real difference? According to the Mississippi State University Extension Service, it mostly comes down to how long the peppers are on the vine—they all start out green and then, depending on the exact variety, will mature into their predetermined color and get sweeter in taste.

All bell peppers are rich in vitamin C, with two or more times the amount in an orange, and good sources of vitamins B6, K, A, and E, but their nutrients differ slightly with their color. For instance, yellow bell peppers are rich in violaxanthin, and red bell peppers are replete with capsanthin and beta-carotene. Orange peppers are particular powerhouses of lutein and zeaxanthin, states the Tufts University Health & Nutrition Letter. So, as with all fruits and vegetables, reaching for a rainbow of peppers will not only brighten your recipes, but will also give you an array of nutrients.

Healthy Kitchen Nugget: No-mess Marinating

Healthy Kitchen Nugget

The Convenience of Canned Tomatoes

There’s nothing quite like a fresh summer tomato, but you don’t need to put tomato-based recipes on hold once the current crop runs out. Canned tomatoes can come to the rescue! I like to keep a variety in the pantry: whole (peeled), crushed, diced, and puréed. But what about brands? And must they be made from famed Italian plum tomatoes or will California-grown ones be just as tasty?

It’s hard to find a true consensus. Taste tests conducted at popular food sites came up with completely different brands and opinions regarding the winner(s). So, have some fun by putting together your own sampling at home. For a starting point, here are some brand names that stand out: Muir Glen and Bianco DiNapoli, both of which use tomatoes grown in Northern California; Redpack, which is made with tomatoes grown in Indiana; and Cento San Marzano, with tomatoes grown in Italy. 

If you want to try an ultra-premium brand with true San Marzano tomatoes, be sure you’re getting the real thing by looking for the letters DOP on the label—they stand fordenominazione d’origine protetta (or protected designation of origin), and signify that the food was produced, processed, and packaged according to local traditions and rules in the Agro Sarnese-Nocerino, a set geographical zone within the provinces of Salerno, Avellino, and Naples in Italy. 

For Your Best Health: Eye Health

For Your Best Health

More Reasons for a Diet with Deep Colors

Women tend to live longer than men but actually have higher rates of illness. According to new research from University of Georgia, a diet rich in foods with pigmented carotenoids such as yams, kale, spinach, watermelon, bell peppers, tomatoes, oranges, and carrots can help, especially for eye and brain health. 

“The idea is that men get a lot of the diseases that tend to kill you, but women get those diseases less often or later so they [persevere] but with illnesses that are debilitating,” says Billy R. Hammond, PhD, a professor in the behavioral and brain sciences program in the department of psychology at Georgia and co-author of the study. “For example, of all of the existing cases of macular degeneration and dementia in the world, two-thirds are women…these diseases that women suffer for years are the very ones most amenable to prevention through lifestyle.”

The study, “The influence of the macular carotenoids on women’s eye and brain health,” published in Nutritional Neuroscience, reviewed and analyzed previous research detailing several degenerative conditions, from autoimmune diseases to dementia. Even controlling for lifespan differences, women experience these conditions at much higher rates than do men. “If you take all the autoimmune diseases collectively, women account for nearly 80%. So, because of this vulnerability, linked directly to biology, women need extra preventive care,” Dr. Hammond says.

One reason for this vulnerability has to do with the way women store vitamins and minerals in body fat—this creates a useful reservoir during pregnancy but, with less available for the retina and the brain, increases their risk for degenerative problems.

This is where eating deeply pigmented foods comes in. Two carotenoids, lutein and zeaxanthin, are found in specific tissues of the eye and brain and have been shown to directly lessen central nervous system degeneration. “Men and women eat about the same amount of these carotenoids, but the requirements for women are much higher,” says Dr. Hammond. “The recommendations should be different, but there are, generally, not any recommendations for men or women for dietary components that are not directly linked to deficiency disease (like vitamin C and scurvy). Part of the idea for the article is that recommendations need to be changed so that women are aware that they have these vulnerabilities that they have to proactively address, so they don’t have these problems later in life.”

Carotenoids are available via supplements, but Dr. Hammond says getting them through food is a much better strategy for increasing intake (like the orange bell peppers mentioned above). “Components of diet influence the brain, from things like personality to even our concept of self. I don’t think people quite realize what a profound effect diet has on basically who they are, their mood, even their propensity to anger,” he says. “And now of course this is extended to the microbiome and the bacteria that make up your gut—all of these components work together to create the building blocks that compose our brain and the neurotransmitters that mediate its use.”

Fitness Flash: Walking to Manage Osteoarthritis

Fitness Flash

The Good Work of Gardening 

Working with plants may give your mental health a boost, even if you’ve never gardened before. In a new study published in PLOS One, researchers found that gardening lowered stress, anxiety, and depression in 32 healthy women who had never gardened before and attended twice-weekly classes for a month.

“Past studies have shown that gardening can help improve the mental health of people who have existing medical conditions or challenges. Our study shows that healthy people can also experience a boost in mental well-being through gardening,” says Charles Guy, PhD, principal investigator on the study and a professor emeritus in the environmental horticulture department at the University of Florida.

Researchers assigned half of the participants to gardening sessions and the other half to art-making sessions to serve as a point of comparison. “Both gardening and art activities involve learning, planning, creativity, and physical movement, and they are both used therapeutically in medical settings. This makes them more comparable, scientifically speaking, than, for example, gardening and bowling or gardening and reading,” Dr. Guy says.

In the gardening sessions, participants learned how to compare and sow seeds, transplant different kinds of plants, and harvest and taste edible plants. Those in the art sessions learned techniques such as papermaking, printmaking, drawing, and collage. Using assessments measuring anxiety, depression, stress, and mood, the researchers found that both groups experienced similar improvements in mental health over time, with gardeners reporting slightly less anxiety than art makers did.

Despite the small number of participants and short length of the study, the researchers were still able to demonstrate evidence of what medical clinicians would call the dosage effects of gardening—that is, how much gardening someone has to do to see improvements in mental health.

The idea of using gardening to promote better health and well-being—called therapeutic horticulture—has been around since the 19th century. Many of this study’s participants left with a newly discovered passion: “At the end of the experiment, many of the participants were saying not just how much they enjoyed the sessions but also how they planned to keep gardening,” Dr. Guy says.

Get More Recipes In Your Inbox!

The Olive Oil Hunter News #91

Posted on by The Olive Oil Hunter

Herb-Marinated Beef Tenderloin Recipe, How to Store Fresh Herbs, No-mess Marinating, The Link Between Diet and Eye Health, Plus the Benefits of Walking to Manage Osteoarthritis

Looking for a showstopper for your dinner party? Beef tenderloin fits the bill, especially when cooked to perfection with the reverse searing method. I’m also sharing a tip to keep fresh herbs fresh longer. Plus, find out why eye health could play a role in overall health and longevity. 

Herb-Marinated Beef Tenderloin

  • The Olive Oil Hunter News #98 Herb-Marinated Beef Tenderloin

    Tenderloin is one of the most elegant cuts of meat, wonderful for romantic dinners and other festive occasions. This recipe features the two-step process called “reverse searing.” It yields meat that is uniformly pink from edge to edge. You can make it an hour ahead of time and serve it at room temperature—it’s perfect as the centerpiece of a buffet.

    Ingredients

    • 2 sprigs fresh thyme, plus more for garnish
    • 1 sprig fresh rosemary, plus more for garnish 
    • 1 sprig fresh basil, stems and leaves
    • 1 sprig fresh sage, stems and leaves
    • 2 cloves garlic
    • 1-1/2 teaspoons coarse sea salt, plus more for seasoning
    • 1-1/2 teaspoons coarsely ground black pepper, plus more for seasoning 
    • 1/4 cup red wine, such as a Shiraz 
    • 6 tablespoons extra virgin olive oil, divided, plus more for serving 
    • 2-pound center-cut beef tenderloin, trimmed 

    Directions

    Step 1

    Strip the thyme and rosemary sprigs, placing the leaves/needles on a cutting board along with the basil, sage, garlic, and 1-1/2 teaspoons of salt; coarsely chop everything together. Transfer to a mixing bowl and stir in the black pepper and the wine. Slowly whisk in 4 tablespoons of olive oil.  

    Step 2

    Place the tenderloin in a large resealable plastic bag, pour in the marinade, and seal the bag. Refrigerate for 2 to 8 hours (or overnight), turning the bag occasionally to redistribute the marinade.  

    Step 3

    When ready to cook, drain the meat and pat dry with paper towels. Season with salt and pepper, place on a rack in a roasting pan, and let it come to room temperature for up to an hour. Preheat your oven to 250°F. If you have one, insert a remote temperature probe in the thickest part of the meat. Roast the meat until the internal temperature reaches 110°F. If you don’t have a probe, use an instant-read meat thermometer and start checking after an hour. Remove the meat from the oven and tent with foil. Let rest for 15 minutes. 

    Step 4

    Meanwhile, preheat a cast-iron grill pan or large cast-iron skillet over medium-high heat until hot. (You can also finish the tenderloin on a grill.) Rub the tenderloin with 2 tablespoons of olive oil, then sear on all sides until the outside is deeply browned and caramelized and the internal temperature is 125°F for rare or 135°F for medium rare. Transfer the meat to a cutting board and loosely tent with foil again. Let rest for 5 minutes. 

    Step 5

    Carve into 1/2-inch-thick slices, reserving the juices. Shingle the slices on a warmed platter. Drizzle with the juices and additional olive oil and garnish with thyme and rosemary sprigs. 

    Yields 6 servings

Healthy Ingredient Spotlight: How to Store Fresh Herbs

Healthy Ingredient Spotlight

How to Store Fresh Herbs

When you buy herbs from the store or farmers’ market for a recipe, how you store them matters so that leftovers don’t go to waste. 

Start by rinsing the herbs under cool water to wash away any dirt and debris. Shake off excess water and place the herbs on paper towels or a dish cloth. Remove any questionable leaves and stems and blot the herbs dry with more paper towels. 

To store in the fridge, stand them up in a tall glass filled with a scant inch of water. Change the water every two days.

For longer storage, freezing is a great option. Spread out the herbs on a rimmed baking sheet, pop into the freezer, and once frozen, transfer the herbs to a freezer-safe resealable bag labeled with the name of the herb. When thawed, the herbs can be used in recipes, but because they’ll be limp, they won’t work as a garnish.

Another freezing technique that’s great when a recipe calls for minced or finely chopped herbs is to puree the fresh herb in a small amount of olive oil and freeze in the compartments of an ice cube tray. Once frozen, transfer the cubes to a freezer-safe resealable bag labeled with the name of the herb and put the bag back in the freezer to use as needed. 

Healthy Kitchen Nugget: No-mess Marinating

Healthy Kitchen Nugget

No-mess Marinating

When marinating a large cut of meat or brining a turkey, using oversized resealable food-safe plastic bags makes the job easier and cleaner—when you take the meat out of its marinade, just seal the bag again and toss it. A useful size is 5 gallons with a 2-mil thickness. If your local stores don’t carry them, you’ll find many options to choose from on Amazon.

For Your Best Health: Eye Health

For Your Best Health

The Eyes Have It

Researchers from the Buck Institute for Research on Aging in California have demonstrated for the first time a link between diet, circadian rhythms, eye health, and life span in the fruit fly. The fruit fly has been used for research purposes for over 100 years, even more so after it was discovered that many of its genes are homologous to those involved in human development and disease. The study, published on June 7, 2022, in Nature Communications, also found, quite unexpectedly, that processes in the fly eye are actually driving the aging process. 

It’s already known that, for people, there’s an association between eye disorders and poor health. “Our study argues that it is more than correlation: dysfunction of the eye can actually drive problems in other tissues,” said senior author and Buck Institute Professor Pankaj Kapahi, PhD, whose lab has demonstrated for years that fasting and caloric restriction can improve many functions of the body. “We are now showing that not only does fasting improve eyesight, but the eye actually plays a role in influencing life span.”

According to lead author Brian Hodge, PhD, the explanation for this connection lies in circadian clocks, the molecular machinery within every cell of every organism, which have evolved to adapt to daily stresses, such as changes in light and temperature caused by the rising and setting of the sun. These 24-hour oscillations, or circadian rhythms, affect complex animal behaviors, such as predator-prey interactions and sleep-wake cycles.

Dr. Hodge noticed numerous fruit-fly genes that were diet-responsive and exhibited rhythmic ups and downs at different time points. He then discovered that the rhythmic genes that were activated the most with dietary restriction all seemed to be coming from the eye, specifically from photoreceptors, specialized neurons in the retina that respond to light.

“We always think of the eye as something that serves us, to provide vision. We don’t think of it as something that must be protected to protect the whole organism,” says Dr. Kapahi. Since the eyes are exposed to the outside world, he explains, the immune defenses there are critically active. This can lead to inflammation, which, when present for long periods of time, can cause or worsen a variety of common chronic diseases. Additionally, light in itself can cause photoreceptor degeneration, which can cause inflammation.

“Staring at computer and phone screens, and being exposed to light pollution well into the night, are conditions very disturbing for circadian clocks,” Kapahi says. “It messes up protection for the eye and that could have consequences beyond just the vision, damaging the rest of the body and the brain.”

Of course, there’s a lot more to be learned when it comes to people than what was seen with the fruit fly. Says Dr. Hodge, “The stronger link I would argue is the role that circadian function plays in neurons in general, especially with dietary restrictions, and how these can be harnessed to maintain neuronal function throughout aging.”

Once researchers understand how these processes are working, they can begin to target the molecular clock to decelerate aging, says Dr. Hodge, adding that we could possibly help maintain our vision by activating the clocks within our eyes.

Fitness Flash: Walking to Manage Osteoarthritis

Fitness Flash

Walk This Way

It’s a Catch-22—exercise can help arthritis, but arthritis can make it harder to exercise once pain sets in. A study published in Arthritis & Rheumatology and led by researchers at Baylor College of Medicine found an effective form of prevention: walking.

For this study, the researchers examined the results of the Osteoarthritis Initiative, a multiyear observational study in which participants self-reported the amount of time and frequency they walked for exercise. Participants who reported 10 or more instances of exercise from the age of 50 years or later were classified as “walkers” and those who reported less were classified as “non-walkers.” Those who reported walking for exercise had 40 percent decreased odds of new frequent knee pain compared to non-walkers.

“Until this finding, there has been a lack of credible treatments that provide benefit for both limiting damage and pain in osteoarthritis,” says Grace Hsiao-Wei Lo, MD, assistant professor of immunology, allergy, and rheumatology at Baylor, chief of rheumatology at the Michael E. DeBakey VA Medical Center, and first author of the paper.

“These findings are particularly useful for people who have radiographic evidence of osteoarthritis but don’t have pain every day in their knees,” says Dr. Lo. “This study supports the possibility that walking for exercise can help to prevent the onset of daily knee pain. It might also slow down the worsening of damage inside the joint from osteoarthritis…If you already have daily knee pain, there still might be a benefit, especially if you have the kind of arthritis where your knees are bow-legged.”

Get More Recipes In Your Inbox!