Horiatiki Salad Recipe and The MIND Diet for Brain Health: More Benefits of Olive Oil
I’m a huge fan of both Greek and Middle Eastern salads, the ingredients of which are not only delicious but also mainstays of the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, a way of eating designed for brain health. It’s an offshoot of the super-healthy Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. Why the distinction? Because the latest research on the MIND diet shows it can slow aging as well as reduce dementia risk. Add this to the list of the benefits of olive oil—it’s one of the super foods that MIND suggests including every day.
Horiatiki: The Sequel!
Olive Oil Hunter News #268Marinated Mozzarella Pearls Recipe, Spotlight on Mozzarella, Storing Jars, The Fat Conundrum, and The Smarter Mediterranean Diet
It’s not quite summer and I’m already looking for recipes that don’t involve turning on the oven! This mozzarella dish fits the bill. It couldn’t be more flavorful…or simpler. The cheese is the perfect foil for fresh-pressed olive oil—I know you’ll be serving it from now through autumn! One of the two new studies I’m sharing reveals that excess weight poses different threats for women and men, while the other presents a possible solution for everyone: an approach called the “smarter” Mediterranean diet. Read on for the details.
Marinated Mozzarella Pearls
Healthy Ingredient Spotlight
Fresh Mozzarella
Handcrafted fresh mozzarella, now available in many food markets, is a versatile cheese, ready to be enjoyed cold or melted in hot dishes. True Italian mozzarella is mozzarella di bufala, or mozzarella made from milk of the Italian Mediterranean buffalo. In the US, it is almost always made from cow’s milk, though a handful of artisanal makers are raising buffalo to produce more authentic varieties and some Italian makers export the real thing.
Debunking cheese’s negative health rap, research published in the journal Advances in Nutrition found moderate evidence suggesting that eating cheese doesn’t increase the risk of cardiovascular diseases and may even offer some protection from these ills. Fresh mozzarella, in particular, is considered one of the healthier cheeses, due to its low fat and sodium content along with 7 grams of protein and over 200 mg of calcium per ounce.
Quick Kitchen Nugget
Storing Jars
With the move away from plastics, there are many glass options for storing food. Round clip top jars made by companies including Kilner and Weck are cylindrical containers with a hinged metal clamp and replaceable rubber seal. Great for storing dry staples like flour, grains, pasta, even teas, they’re also perfect for marinating and pickling vegetables. Mason jars go one step further—thanks to their tempered glass, they can withstand the heat of boiling water, making them ideal for canning. To meet kitchen needs, consider a range of sizes: half-pint (1 cup), pint (2 cups), quart (4 cups), and half-gallon (8 cups).
For Your Best Health
The Fat Conundrum
New findings presented by a research team from Dokuz Eylul University in Izmir, Turkey at this year’s European Congress on Obesity (ECO) highlight clear differences in how obesity affects men and women.
“Our findings reveal intriguing differences in the way men and women respond to obesity,” said lead author Dr. Zeynep Pekel. “They show just how important gender-specific research is. Not only are sex differences a powerful player in the pathology and course of obesity, but our results indicate that such differences could be a stepping stone toward finding targeted, sex-based therapies to help in the management of people living with obesity.”
Their findings showed that men with obesity are more likely to accumulate abdominal (visceral) fat. This type of fat surrounds internal organs and is strongly linked to serious heart and metabolic conditions. They had a slightly higher body mass index (BMI) than women (37.5 vs 36.0 kg/m²), but their waist circumference was much larger (120 vs 108 cm), and their systolic blood pressure was also higher (128 vs 122 mmHg), two factors linked to increased risk of cardiovascular disease and diabetes. The men also had significantly higher levels of liver enzymes (ALT and GGT), triglycerides, and creatinine. These findings point to a greater likelihood of liver-related and metabolic complications.
Women with obesity, on the other hand, had higher total cholesterol (215 vs 203 mg/dL) and LDL or “bad” cholesterol (130 vs 123 mg/dL). They typically store more fat beneath the skin and showed higher levels of inflammatory markers, including erythrocyte sedimentation rate, C-reactive protein, and platelet count, raising the risk of heart disease and type 2 diabetes.
“It’s still early days and these findings need to be confirmed in other patient groups, but they offer important insight into how obesity may affect men and women differently,” said Dr. Pekel. “These differences are likely influenced by biological factors such as hormones, immune responses, and fat distribution. Our next steps are to validate these findings in larger populations, better understand the biological processes behind these differences, and explore how these patterns relate to clinical risk.”
Fitness Flash
The Smarter Mediterranean Diet
The Mediterranean diet is already famous for its heart and metabolic benefits. Now a large European study called the PREDIMED-Plus Trial revealed that a lower-calorie Mediterranean diet may work even better against type 2 diabetes when paired with three realistic upgrades: eating fewer calories, moving more, and getting professional support for weight loss.
The trial found that this more structured version of Mediterranean living reduced the risk of developing type 2 diabetes by 31% over six years. Participants also lost more weight (3.3 kg), reduced abdominal fat more effectively, and reduced waist circumference by 3.6 cm, compared to those following a standard Mediterranean diet alone.
In real world terms, the researchers estimated that the program prevented about three cases of type 2 diabetes for every 100 participants. For a condition affecting hundreds of millions of people globally, that kind of prevention could add up quickly if applied broadly among people at elevated risk.
“Diabetes is the first solid clinical outcome for which we have shown — using the strongest available evidence — that the Mediterranean diet with calorie reduction, physical activity, and weight loss is a highly effective preventive tool,” said Miguel Ángel Martínez-González, Professor of Preventive Medicine and Public Health at the University of Navarra, Adjunct Professor of Nutrition at Harvard University, and one of the principal investigators of the project. “Applied at scale in at-risk populations, these modest and sustained lifestyle changes could prevent thousands of new diagnoses every year. We hope soon to show similar evidence for other major public health challenges.”
“The Mediterranean diet acts synergistically to improve insulin sensitivity and reduce inflammation. With PREDIMED-Plus, we demonstrate that combining calorie control and physical activity enhances these benefits,” explained Miguel Ruiz-Canela, Professor and Chair of Preventive Medicine and Public Health Department at the University of Navarra’s School of Medicine and first author of the study. “It is a tasty, sustainable, and culturally accepted approach that offers a practical and effective way to prevent type 2 diabetes — a global disease that is, to a large extent, avoidable.”
The project is the largest nutrition trial conducted in Europe and involved the University of Navarra along with more than 200 researchers from 22 other Spanish universities, as well as hospitals and research centers. The work was carried out in more than 100 primary care centers within Spain’s National Health System.
Since the PREDIMED-Plus diabetes findings were prepared, related research has continued to strengthen the broader picture. A PREDIMED-Plus body composition analysis published in JAMA Network Open found that the energy-reduced Mediterranean diet plus physical activity helped reduce total and visceral fat while slowing age-related loss of lean mass in older adults with overweight or obesity and metabolic syndrome. That matters because visceral fat and declining muscle are closely tied to cardiometabolic risk.
More recent PREDIMED-Plus work has also explored how sedentary time may affect cardiovascular health. A 2026 study in BMC Cardiovascular Disorders reported that replacing sedentary time with physical activity was associated with favorable five-year changes in high-sensitivity troponin T, a blood marker related to heart stress, although the pattern was not consistent across all atrial fibrillation–related biomarkers.
A 2026 analysis from the original PREDIMED trial also highlighted the possible importance of food quality within the diet. Participants with higher cumulative intake of extra virgin olive oil had a lower risk of a broad cardiovascular outcome, while common olive oil showed weaker associations. The finding supports a practical message for readers: the Mediterranean diet is not only about eating less or eating more plants. The type and quality of fats may matter too.
Get More Recipes In Your Inbox!- Marinated Mozzarella Pearls
Add zest to mozzarella with this flavorful marinade. Pearls are cheese balls about the size of cherry tomatoes. Serve them as a finger food or pair with tomatoes for a first course.
Ingredients
- 1 medium lemon
- 1 garlic clove
- 1/4 cup finely chopped mix of fresh parsley and basil leaves
- 1/4 teaspoon crushed red pepper flakes, or more to taste
- 1/2 cup extra virgin olive oil
- 1/2 teaspoon coarse sea salt
- 16 ounces mozzarella pearls
Directions
Step 1
Use a Microplane set over a medium bowl to zest the lemon (reserve the rest of the lemon for another recipe) and grate the garlic. Add the herbs, red pepper, olive oil, and salt if using and whisk well.
Step 2
Place the mozzarella into a half-pint lidded jar. Drizzle the olive oil mixture over the pearls and let marinate on the counter for 30 minutes. If not eating right away, cover and refrigerate (bring to room temperature before serving).
Serves 8
Olive Oil Hunter News #267Double Strawberry Mousse Recipe, Spotlight on Strawberries, Buying and Storing Strawberries, The Impact of Carbs and Lowering Your Disease Risk
As farmers’ markets pop up around the country, look for fresh strawberries ripe for turning into luscious desserts. This mousse is sinfully rich, yet so easy to whip up. Whole foods are crucial to a healthy diet, and the first study I’m sharing shows what happens when we eat too many refined carbs. The second sheds new light on the importance of exercise intensity.
Double Strawberry Mousse
Healthy Ingredient Spotlight
Strawberries
Strawberries are packed with essential vitamins, minerals, fiber, and phytochemicals, including anthocyanins, which give them their vivid hue, and other antioxidants to protect against oxidative stress. A study published in the journal Nutrition, Metabolism and Cardiovascular Diseases found that eating about 2 cups of strawberries a day improves heart health and cognition in older adults.
There is one caveat. According to the Environmental Working Group, strawberries have high levels of pesticides including “forever chemicals” (PFAS) and fungicides—they’re often ranked at the top of the Group’s “Dirty Dozen” list of most affected fruits and vegetables. Because of this, buy organic whenever you can to reduce your exposure to substances linked to cancer, hormone disruption, and brain toxicity.
Quick Kitchen Nugget
Buying and Storing Strawberries
Look for bright red strawberries, with bright green caps, and free of moldy spots. If you’re buying berries packed in plastic boxes, be sure to turn them over and check the underside. At home, refrigerate your berries if not using right away, but don’t wash them ahead of time, which could increase the risk for mold. Store packaged berries upside down — this puts the ventilation slots on top, allowing better air circulation.
For Your Best Health
The Impact of Carbs
Bread has long been a dietary cornerstone, sustaining societies for generations. It is deeply woven into everyday life. Carbohydrates such as bread, rice, and noodles are consumed daily around the world, yet their role in obesity and metabolism has not been explored thoroughly. With obesity rates continuing to climb, researchers are beginning to question whether this reliance on staple carbohydrates still makes sense in modern diets. While many people believe that “bread makes you gain weight” or that “carbohydrates should be limited,” it has been unclear whether the issue lies in the foods themselves or in how people choose and consume them.
To better understand these questions, a research team led by Professor Shigenobu Matsumura at Osaka’s Graduate School of Human Life and Ecology in Japan studied how carbohydrates influence eating behavior and metabolism in mice. The researchers examined whether mice preferred foods like wheat, bread, and rice over standard chow, and how these choices affected body weight and energy use. The animals were divided into several feeding groups, including Chow, Chow + Bread, Chow + Wheat flour, Chow + Rice flour, High-fat diet (HFD) + Chow, and HFD + Wheat flour. The team tracked changes in body weight, energy expenditure, blood metabolites, and liver gene expression.
The findings showed that mice strongly favored carbohydrate-rich foods and stopped eating their standard chow altogether. Even though their total calorie intake did not increase significantly, both body weight and fat mass went up. Mice that consumed rice flour gained weight in a similar way to those that ate wheat flour. In contrast, mice given a High-fat diet (HFD) + Wheat flour gained less weight than those on a High-fat diet (HFD) + Chow. “These findings suggest that weight gain may not be due to wheat-specific effects, but rather to a strong preference for carbohydrates and the associated metabolic changes,” said Professor Matsumura.
Further analysis revealed higher levels of fatty acids in the blood and lower levels of essential amino acids. In the liver, fat accumulation increased, along with the activity of genes linked to fatty acid production and lipid transport. When wheat flour was removed from the diet, both body weight and metabolic abnormalities improved quickly. This suggests that moving away from a wheat-heavy diet and toward a more balanced one may help regulate body weight more effectively.
“Going forward, we plan to shift our research focus to humans to verify the extent to which the metabolic changes identified in this study apply to actual dietary habits,” said Professor Matsumura. “We also intend to investigate how factors such as whole grains, unrefined grains, and foods rich in dietary fiber, as well as their combinations with proteins and fats, food processing methods, and timing of consumption, affect metabolic responses to carbohydrate intake. In the future, we hope this will serve as a scientific foundation for achieving a balance between ‘taste’ and ‘health’ in the fields of nutritional guidance, food education, and food development.”
Fitness Flash
Lowering Your Disease Risk
Just a few minutes of getting out of breath each day could significantly cut your risk of major diseases including heart disease, dementia, and diabetes. A large study of nearly 100,000 people published in the European Heart Journal found that it’s not just how much you move, but how intensely you move that matters. Short bursts of vigorous activity—like rushing for a bus or climbing stairs quickly—were linked to striking reductions in disease risk, especially for inflammatory conditions like arthritis, serious cardiovascular problems such as heart attack and stroke, and dementia.
To explore this connection, researchers compared participants’ overall physical activity levels with how much of that activity was vigorous, then tracked their risk of developing eight major diseases over time. The study was led by an international team that included Professor Minxue Shen from the Xiangya School of Public Health at Central South University in Hunan, China. “We know that physical activity reduces the risk of chronic disease and premature death, and there is growing evidence that vigorous activity provides greater health benefits per minute than moderate activity,” he said. “But questions remain about the importance of intense activity versus total physical activity. For example, if two people do the same total amount of activity, does the person who exercises more vigorously gain greater health benefits? And if someone has limited time, should they focus on exercising harder rather than longer?”
Participants, all part of the UK Biobank study, wore wrist-based accelerometers for one week. These devices captured detailed movement patterns, including short bursts of vigorous activity that people might not remember or report. Researchers used this data to calculate both total activity and the share that was intense enough to cause breathlessness.
The team then compared these measurements with participants’ likelihood of dying or developing eight serious conditions over the next seven years: major cardiovascular disease, irregular heartbeat, type 2 diabetes, immune-mediated inflammatory diseases, liver disease, chronic respiratory diseases, chronic kidney disease, and dementia.
The results showed that people who devoted a larger portion of their activity to vigorous movement had much lower risks across all conditions studied. Compared with those who did no vigorous activity, individuals with the highest levels saw a 63% lower risk of dementia, a 60% lower risk of type 2 diabetes, and a 46% lower risk of death. These benefits were observed even when the total time spent on vigorous activity was relatively small.
The researchers also found that intensity played a larger role for certain diseases. For inflammatory conditions such as arthritis and psoriasis, intensity appeared to be the key factor in lowering risk. In contrast, for diseases like diabetes and chronic liver disease, both how long people were active and how hard they exercised were important.
“Vigorous physical activity appears to trigger specific responses in the body that lower-intensity activity cannot fully replicate,” Professor Shen said. “During vigorous physical activity — the kind that makes you feel out of breath — your body responds in powerful ways. Your heart pumps more efficiently, your blood vessels become more flexible, and your body improves its ability to use oxygen. Vigorous activity also appears to reduce inflammation. This may help explain why we saw strong associations with inflammatory conditions such as psoriasis and arthritis. It may also stimulate chemicals in the brain that help keep brain cells healthy, which could help explain the lower risk of dementia.
“Our findings suggest that making some of your physical activity vigorous can provide substantial health benefits. This doesn’t require going to the gym. Adding short bursts of activity that make you slightly breathless into daily life, like taking the stairs quickly, walking fast between errands, or playing actively with children, can make a real difference. Even 15 to 20 minutes per week of this kind of effort — just a few minutes a day — was linked to meaningful health benefits.
“Current guidelines generally focus on the amount of time spent being active per week. Our findings suggest that the composition of that activity matters and matters differently depending on which diseases you’re trying to prevent. This could open the door to more personalized physical activity recommendations based on an individual’s specific health risks,” he said, adding, “Vigorous activity may not be safe for everyone, especially older adults or people with certain medical conditions. For them, any increase in movement is still beneficial, and activity should be tailored to the individual.”
Get More Recipes In Your Inbox!- Double Strawberry Mousse
This dessert features strawberries in the mousse and in the topping. The berries are first macerated — tossed with sugar and allowed to sit — to draw out and intensify the fruit’s flavors.
Ingredients
- 1 1/2 pounds fresh strawberries
- 2 tablespoons granulated sugar
- 1 tablespoon extra virgin olive oil
- 1 1/2 cups heavy cream
- Optional: 1/3 cup confectioners’ sugar
Directions
Step 1
Hull the strawberries, then dice them and place in a large glass bowl. Add the granulated sugar and toss well; set aside for 30 minutes. Drizzle on the olive oil and mix well. Reserve 1/2 cup of the berries, cover, and refrigerate. Place the rest in a food processor and run the machine until the berries are puréed. You should have about 1-1/2 cups.
Step 2
Place the heavy cream in the bowl of a stand mixer or a large bowl with a hand mixer. Beat on low speed, then gradually increase to high. Whip until the cream reaches medium (not stiff) peaks, then use a spatula to fold in the strawberry purée. Taste and add the confectioners’ sugar if desired. Serve right away or refrigerate the mousse in the mixing bowl for up to 4 hours — it will firm up more as it chills.
Step 3
To serve, spoon equal portions of the mousse into 8 goblets or bowls and garnish with equal amounts of the reserved berries.
Serves 8
Olive Oil Hunter News #266Halloumi Skewers Recipe, Spotlight on Bell Peppers, Safe Grill Cleaning, Extra Virgin Olive Oil for Brain Boosts and Meditation to Rewire your Brain
Members of the Fresh-Pressed Olive Oil Club know how much of a halloumi cheese fan I am. This recipe uses the salty, firm Cypriot cheese as part of grilled skewers that will please meat eaters and non-meat eaters alike. I’m also thrilled to share two fascinating pieces of research concerning brain health: the roles of extra virgin olive oil and meditation.
Halloumi Skewers
Healthy Ingredient Spotlight
The Colors of Bell Peppers
Bell peppers are a great source of vitamin C (two or three times as much as an orange) plus vitamins B6, K, A, and E along with minerals and antioxidants. They come in a rainbow of colors, determined by the variety and amount of time a bell pepper spends on the plant.
Green bell peppers appear first and are the least ripe and least sweet. As they mature, they usually turn another color, such as yellow, orange, or red. Nutrient content and taste vary among bell pepper varieties. The phytonutrients lutein and zeaxanthin, important for eye health, are found in green bell peppers. Violaxanthin, a carotenoid, is found in yellow bell peppers. Capsanthin makes fully mature bell peppers red. Red bell peppers are the most nutrient-dense and also contain lycopene and beta-carotene.
When it comes to bell peppers, the advice is the same as with vegetables (and fruits): Eat the rainbow to get the max benefits.
Quick Kitchen Nugget
Safe Grill Cleaning
Recently, over 13 million grill brushes from Nexgrill and Weber were recalled because their small wire bristles can break off, stick to grill grates, and lodge in food, posing serious injury risks if swallowed. The Consumer Product Safety Commission recommends people stop using these brushes immediately and contact the manufacturers for a refund or replacement. Weber, for instance, was offering a replacement nylon bristle brush.
How to clean your grill grates safely? A great way is to make a thick paste of baking soda and dish liquid. Smear it over the grates, then use a crumpled ball of aluminum foil to go over each groove. Thoroughly rinse and dry. To properly season the grates, finish with a light coating of olive oil dabbed on a paper towel.
For Your Best Health
Extra Virgin Olive Oil for Brain Boosts
Extra virgin olive oil, or EVOO, has long been a cornerstone of the Mediterranean diet, known for supporting heart and metabolic health. Now, new research suggests it may also help protect the brain. Scientists from the Human Nutrition Unit at the Universitat Rovira i Virgili (URV), the Pere Virgili Health Research Institute (IISPV), and CIBEROBN have found that its benefits could extend beyond the body to the mind, working through the gut microbiome to support cognitive function.
“This is the first prospective study in humans to specifically analyze the role of olive oil in the interaction between gut microbiota and cognitive function,” explains Jiaqi Ni, PhD, first author of the article and researcher at the URV’s Department of Biochemistry and Biotechnology.
The research followed 656 adults between the ages of 55 and 75 who were overweight or obese and had metabolic syndrome — a set of risk factors that increase the likelihood of developing cardiovascular disease. Over a two-year period, as part of the PREDIMED-Plus project, scientists tracked participants’ diets, including their intake of virgin and refined olive oil, along with detailed analyses of their gut microbiota. They also monitored changes in cognitive performance over time.
The findings showed clear differences depending on the type of olive oil consumed. Participants who regularly used virgin olive oil experienced improvements in cognitive function and had a more diverse gut microbiota, which is widely considered a sign of better intestinal and metabolic health. In contrast, those who consumed refined olive oil tended to show a decline in microbiota diversity over time. Researchers also identified a specific group of gut bacteria, known as Adlercreutzia, that may be tied to these benefits. Its presence could serve as an indicator of the positive relationship between virgin olive oil consumption and preserved cognitive function. These results suggest that part of the oil’s brain-supporting effect may come from how it reshapes the gut microbiome.
The difference between extra virgin and refined olive oil largely comes down to how they are produced. Extra virgin olive oil is obtained using mechanical methods, which help preserve its natural compounds. Refined olive oil, on the other hand, undergoes industrial processing to remove impurities. While this refining process improves shelf life, it also reduces beneficial components such as antioxidants, polyphenols, vitamins, and other bioactive substances.
Jordi Salas-Salvadó, MD, PhD, principal investigator of the study, emphasized the importance of choosing high-quality fats: “This research reinforces the idea that the quality of the fat we consume is as important as the quantity; extra virgin olive oil not only protects the heart, but can also help preserve the brain during aging.”
Two of the other researchers involved, URV professor Nancy Babio-Sánchez, PhD, and Stephanie Nishi, PhD, now a professor with the Toronto Metropolitan University (Canada), highlighted the broader implications of the findings as populations continue to age: “At a time when cases of cognitive decline and dementia are on the rise, our findings drive home the importance of improving diet quality, and in particular prioritizing extra virgin olive oil over other refined versions as an effective, simple, and accessible strategy for protecting brain health.”
Fitness Flash
Meditation to Rewire your Brain
Researchers at the University of California San Diego report that a weeklong program combining meditation and other mind-body techniques can quickly produce measurable changes in both brain activity and blood biology. The study found that these practices activated natural pathways involved in brain flexibility, metabolism, immune function, and pain relief. Surprisingly, the experience mirrored psychedelic-like brain states—without any drugs involved. Published in Communications Biology, the findings offer new evidence that mental practices can influence physical health in significant ways.
Meditation and similar approaches have been used for thousands of years to support well-being, but scientists have struggled to explain exactly how they affect the body. This new research, part of a large initiative funded by the InnerScience Research Fund, is the first to systematically measure the combined biological effects of multiple mind-body techniques delivered over a short time.
“We’ve known for years that practices like meditation can influence health, but what’s striking is that combining multiple mind-body practices into a single retreat produced changes across so many biological systems that we could measure directly in the brain and blood,” said senior study author Hemal H. Patel, PhD, professor of anesthesiology at UC San Diego School of Medicine and research career scientist at the Veterans Affairs San Diego Healthcare System. “This isn’t about just stress relief or relaxation; this is about fundamentally changing how the brain engages with reality and quantifying these changes biologically.”
The study followed 20 healthy adults who took part in a 7-day residential retreat led by neuroscience educator and author Joe Dispenza, DC. Participants attended lectures and completed about 33 hours of guided meditation along with group-based healing activities.
These sessions used an “open-label placebo” approach, meaning participants were aware that some practices were presented as placebos. Even so, such interventions can still produce real effects through expectation, shared experience, and social connection.
Before and after the retreat, researchers used functional magnetic resonance imaging (fMRI) to monitor brain activity. Blood samples were also analyzed to track changes in metabolism, immune function, and other biological markers. After the retreat, several notable changes were detected:
- Brain network changes: Activity decreased in regions linked to internal mental chatter, suggesting more efficient brain function.
- Enhanced neuroplasticity: Blood plasma collected after the retreat encouraged lab-grown neurons to extend and form new connections.
- Metabolic shifts: Cells exposed to post-retreat plasma showed increased glycolytic (sugar-burning) metabolism, indicating improved metabolic flexibility.
- Natural pain relief: Levels of endogenous opioids, the body’s natural painkillers, rose following the retreat.
- Immune activation: Both inflammatory and anti-inflammatory signals increased, pointing to a balanced and adaptive immune response.
- Gene and molecular signaling changes: Small RNA and gene activity shifted in ways linked to brain-related biological pathways.
Participants also completed the Mystical Experience Questionnaire (MEQ-30), which measures feelings such as unity, transcendence, and altered awareness during meditation. Scores increased from an average of 2.37 before the retreat to 3.02 afterward. Those who reported stronger mystical experiences also showed more pronounced biological changes, including greater coordination between different brain regions. This suggests that deeper subjective experiences may be tied to measurable changes in brain function.
The researchers found that the brain activity patterns observed after the retreat closely resembled those previously linked to psychedelic substances. “We’re seeing the same mystical experiences and neural connectivity patterns that typically require psilocybin, now achieved through meditation practice alone,” added Patel. “Seeing both central nervous system changes in brain scans and systemic changes in blood chemistry underscores that these mind-body practices are acting on a whole-body scale.”
The findings help explain how non-drug approaches like meditation may support overall health. By boosting neuroplasticity and influencing immune activity, these practices could improve emotional regulation, stress resilience, and mental well-being. The increase in natural pain-relief chemicals also points to potential applications for managing chronic pain.
Future studies will explore whether similar programs could help people with chronic pain, mood disorders, or immune-related conditions. The team also plans to examine how different elements of the retreat, including meditation, reconceptualization, and open-label placebo healing, contribute individually and together. Another key question is how long these biological changes last and whether repeated practice can strengthen or maintain them.
“This study shows that our minds and bodies are deeply interconnected — what we believe, how we focus our attention, and the practices we participate in can leave measurable fingerprints on our biology,” said first author Alex Jinich-Diamant, a doctoral student in the Departments of Cognitive Science and Anesthesiology at UC San Diego. “It’s an exciting step toward understanding how conscious experience and physical health are intertwined, and how we might harness that connection to promote well-being in new ways.”
Get More Recipes In Your Inbox!- Halloumi Skewers
Besides its great taste, halloumi holds its shape well under high heat and, unlike beef, chicken, and other proteins, it takes only as long as the vegetables to grill so all the ingredients on your skewers will be done at the same time.
Ingredients
For the marinade:
- 4 garlic cloves
- 1/4 cup fresh herbs such as basil, oregano, and flat-leaf parsley
- 2 tablespoons balsamic vinegar of Modena such as Condimento Barili Exclusivi
- 1/4 cup extra virgin olive oil
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon freshly ground black pepper
For the skewers:
- 1 pound halloumi cheese block, cut into 1-1/2-inch cubes
- 1 medium zucchini, cut into 3/4-inch rounds
- 1 medium red onion, peeled and cut into 6 wedges
- 2 large bell peppers, any colors, cut into 1-1/2-inch squares
- 8 cremini or white mushrooms, cleaned as needed
Directions
Step 1
Place the garlic and herbs in a mini chopper and process until finely chopped. Add the vinegar, olive oil, salt, and pepper and process until smooth.
Step 2
Place the cheese and all the vegetables in a large bowl and add the marinade; toss well. Let marinate for 20 minutes, then shake off excess marinade and thread equal amounts onto four 12-inch skewers (if using wooden skewers, soak in water for 30 minutes first).
Step 3
Grill over medium-high heat, turning the skewers every 2 to 3 minutes to char all four sides (8 to 12 minutes total). Remove from the grill as soon as you see a light char.
Serves 4 as an appetizer or 2 as a main dish
Olive Oil Hunter News #265Bountiful Breakfast Bowl Recipe, Spotlight on Spelt, Double Up on Cooking, “Fibermaxxing” and Women and Heart Disease
Most of us know we should be eating more fiber but lack the motivation to change habits. This edition of the newsletter starts with a delicious way to make a serious dent in your daily fiber intake. The focus is on a whole grain you might not be familiar with — spelt. I’m also sharing a report on why fiber is so important and, finally, why women need to be more aware of their growing heart disease risk (fiber helps lower it, too).
Bountiful Breakfast Bowl
Healthy Ingredient Spotlight
Spelt
Spelt is a nutrient-dense ancient grain that’s high in fiber (8 grams per cooked cup), protein, and essential minerals like magnesium, iron, and zinc. It also has numerous phytochemicals including lignans and phenolic compounds, which have been linked to a reduced risk of certain cancers. According to the NIH, compared to modern wheat, other benefits include improved digestive health, reduced blood sugar spikes, and enhanced heart health (by lowering LDL cholesterol). One caution: Spelt is not suitable for those with celiac disease or severe gluten intolerance.
Quick Kitchen Nugget
Double Up on Cooking
Like other whole grains, spelt can take about 45 minutes to fully cook. While worth the effort, it makes sense to cook up a large batch and divide it over two or three meals. Spelt should be allowed to cool to room temperature before refrigerating—about 20 to 30 minutes—in an airtight glass container. Don’t put steaming-hot grains directly into the refrigerator because this can raise the temperature inside your fridge and compromise other foods.
For Your Best Health
“Fibermaxxing”
Fiber plays a powerful role in keeping the body healthy, from supporting digestion and feeding beneficial gut microbes to helping regulate blood sugar and cholesterol. Researchers say getting enough fiber may even lower the risk of conditions like obesity, diabetes, and certain cancers. A growing trend called “fibermaxxing” is putting dietary fiber in the spotlight—and for good reason, according to a report from Tufts University. Fibermaxxing refers to consuming at least the recommended daily amount of fiber each day. The idea has gained traction across social media and traditional media this year.
Jennifer Lee, PhD, is a scientist withthe Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts, whose research focuses on how shifts in gut health and differences between sexes affect metabolism throughout a person’s life. Dr. Lee says she’s not surprised that fibermaxxing has become popular. In fact, she sees it as a sign that more people are recognizing an important distinction between lifespan and healthspan. Living longer does not necessarily mean living those years in good health, so many people are searching for ways to stay healthier as they age.
“There is a nine-year gap between living to a certain age in good health and then living in poor quality of health at the end of your life,” Dr. Lee explained. “Behavioral or nutritional strategies that can keep someone healthy are very on trend right now.”
Fiber plays a role. Research shows that consistently low fiber intake can contribute to metabolic and cardiovascular problems, including diabetes and obesity. “If you’re not consuming a lot of fiber, you’re possibly consuming calories from other macronutrient groups, and they may be high in carbohydrates or fats, which can lead to weight gain,” Dr. Lee added. “Then, depending on a number of factors that may impact one’s cancer risk, a fiber deficiency may increase your risk for certain cancers, such as colorectal, breast, and prostate cancer.” Overall, Dr. Lee explained that adding more fiber to your daily diet tends to produce wide-ranging health benefits.
According to the Dietary Guidelines for Americans, 2020-2025, published by the United States Department of Agriculture and the United States Department of Health and Human Services, adults should consume between 22 and 34 grams of fiber each day, depending on age and sex.
Dr. Lee noted that dietary fiber falls into two main categories. Soluble fiber dissolves in water and slows digestion, while insoluble fiber helps move waste through the digestive tract.
“Soluble fiber attracts water into your gut and forms a gel-like substance,” Dr. Lee said. “It keeps you full, helps you feel satiated, and once it makes it into the colon, can provide or serve as a substrate for microbiota, meaning your microbiota can metabolize the food that you digest as well. So, this type of fiber serves as a beneficial food source for the microbes.” Soluble fiber can also help regulate blood sugar by slowing digestion and reducing sudden spikes in glucose levels. It may also help lower cholesterol by preventing some cholesterol from being absorbed into the bloodstream.
“Insoluble fiber, on the other hand, cannot be dissolved and will not contribute to the calories you consume,” Dr. Lee said. “The body can’t take up energy from insoluble fiber, but it is critical to consume because it’s the bulk of substrate that helps you have a bowel movement. Because insoluble fiber bulks up your stool, it helps to prevent constipation.”
To maintain a healthy balance, Dr. Lee recommends consuming roughly twice as much insoluble fiber as soluble fiber each day. For example, if your daily goal is 30 grams of fiber, about 20 grams should come from insoluble fiber and 10 grams from soluble fiber. Foods rich in soluble fiber include many fruits and vegetables, such as apples, avocados, bananas, cabbage, broccoli, and cauliflower. Legumes, beans, and oatmeal are also good sources. Insoluble fiber is commonly found in whole grains, nuts, and seeds.
Fitness Flash
Women and Heart Disease
A new scientific statement published in Circulation, the peer-reviewed flagship journal of the American Heart Association, projects that nearly 6 in 10 women in the United States will be living with some form of cardiovascular disease within the next 25 years. The report, “Forecasting the Burden of Cardiovascular Disease and Stroke in the United States Through 2050 in Women: A Scientific Statement from the American Heart Association,” builds on previous research to estimate how common heart disease and stroke may become among women and how much the growing burden could cost if current trends continue.
The rise in cardiovascular disease will be driven largely by a surge in high blood pressure, diabetes, and obesity. By 2050, nearly 60% of women in the US could have high blood pressure, and close to one in three women ages 22 to 44 may already be living with some form of heart disease. Even children are affected: By 2050, nearly 32% of girls ages 2 to 19 may have obesity, raising concerns about earlier and longer-lasting heart health challenges.
“One in every three women will die from cardiovascular disease — maybe it’s your grandmother, or your mother, or your daughter,” said Karen E. Joynt Maddox, MD, MPH, FAHA, chair of the volunteer writing group, professor of medicine and public health, and co-director of the Center for Advancing Health Services, Policy & Economics Research at Washington University School of Medicine in St. Louis. “Additionally, more than 62 million women in the US are living with some type of cardiovascular disease and that comes with a price tag of at least $200 billion, annually. Our estimates indicate that if we stay on the current path, these numbers will grow substantially over the next 25 to 30 years.”
Researchers expect increases across every major category of cardiovascular disease in women, including heart disease, heart failure, atrial fibrillation, and stroke. Key drivers such as high blood pressure, obesity, and diabetes are also projected to climb.
“Cardiovascular disease is the leading cause of death for women and remains their #1 health risk overall,” said Stacey E. Rosen, MD, FAHA, volunteer president of the American Heart Association, executive director of the Katz Institute for Women’s Health, and senior vice president of women’s health at Northwell Health in New York City. “While many people may think conditions like high blood pressure are only occurring in older women, we know this is not the case. We know the factors that contribute to heart disease and stroke begin early in life, even among young women and girls. The impact is even greater among those experiencing adverse social determinants of health such as poverty, low literacy, rural residence, and other psychosocial stressors. Identifying the types of trends outlined in this report is critical to making meaningful changes that can reverse this course.”
There is some positive news. High cholesterol levels are expected to decline across nearly all groups of women. Improvements are also anticipated in several behaviors that influence cardiovascular health, including healthier eating, increased physical activity, and reduced smoking.
“We know that people are living longer as health conditions are being better managed. As a medical community, we have done a great job decreasing deaths from big cardiovascular events like heart attacks and strokes, but these data suggest that we need to really refocus our efforts on health, wellness, and prevention,” Dr. Joynt Maddox said. “We need to keep girls and women from developing cardiovascular risk factors so that they can live long, healthy lives free of cardiovascular disease, and that means being very intentional about focusing on optimal cardiovascular health across the life course.”
The American Heart Association defines ideal heart health through its Life’s Essential 8™ — four health behaviors (eat better, be more active, quit tobacco, and get healthy sleep) and four health factors (manage weight, control cholesterol, manage blood sugar, and manage blood pressure). “These ideal cardiovascular health metrics are based on extensive scientific research that recognizes the majority — as much as 80% — of heart disease and stroke can be prevented,” Dr. Rosen said. “I like to call Life’s Essential 8 a prescription for health. And one of the most exciting things about it is that we have tailored guidance for these metrics for different times in a woman’s life — from childhood through menopause and beyond. This report projects a concerning future; however, it’s not too late to take the first steps to healthier outcomes.”
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Hawaiian-Inspired Sheet Pan ChickenThis recipe is a crowd-pleaser and a delicious answer to the question, “What’s for dinner?” Note: A Microplane is perfect for grating the garlic and the ginger right over the mixing bowl for the marinade.
Ingredients
For the marinade:
- 1/3 cup extra virgin olive oil
- 1/3 cup reduced-sodium soy sauce
- 3 tablespoons brown sugar
- 4 garlic cloves, grated
- 2 teaspoons grated fresh ginger
- 1 teaspoon dry mustard
- 1 teaspoon wild sumac
- 1/2 teaspoon red pepper flakes
For the chicken and vegetables:
- 4 cups pineapple chunks from a fresh pineapple
- 1 large red bell pepper
- 1 large yellow bell pepper
- 1 large red onion
- 1-1/2 pounds boneless, skinless chicken breasts or thighs
Directions
Step 1
In a medium bowl, whisk together the marinade ingredients; set aside.
Step 2
Cut each pepper into 1-inch squares and add to a large bowl. Peel and cut the onion into 8 wedges, then cut each wedge in half; add to the bowl with the bell peppers. Finally, cut the chicken into 1-inch cubes and add to the bowl. Pour on the marinade and toss to coat. Marinate for 1 hour (you can also marinate overnight in the fridge).
Step 3
While the chicken marinates, prepare the pineapple. Start by cutting off and discarding the top and bottom. Stand it up on your cutting board and use a serrated knife, working from top to bottom, to cut off the peel in strips. Next, use the knife to cut the pineapple in half, then into quarters. Make V-shaped cuts in each quarter to remove and discard the tough core. Cut each of the four sections into roughly 1-inch pieces. Transfer 4 cups to a bowl and set aside (enjoy any leftover pineapple at another meal).
Step 4
When ready to cook, preheat your oven to 400°F and line a rimmed sheet pan with parchment paper. Transfer the chicken and vegetables to the sheet pan and roast for 15 minutes. Then carefully top with the pineapple and any juice in the bowl; roast for another 10 minutes.
Step 5
Set your oven to broil and place the sheet pan under your broiler for 3 minutes for a caramelized finish.
Yields 4 servings
- Olive Oil Hunter News #264
Hawaiian-Inspired Sheet Pan Chicken Recipe, Spotlight on Pineapple, Choosing a Rimmed Sheet Pan, Reversing Prediabetes, and Countering Joint Pain
Sheet pan dinners are still all the rage because they allow you to cook your meal in one pan with an easy clean-up as the capper. While this recipe didn’t originate in our 50th state, it’s inspired by one of Hawaii’s most iconic crops, juicy pineapples. Along with red onions and bell peppers, they create the sweet and tangy taste this dish is known for. I’m sharing health news about two of the most prevalent conditions affecting Americans: prediabetes and joint pain.
Hawaiian-Inspired Sheet Pan Chicken
Healthy Ingredient Spotlight
Pineapple
If you love pineapple for its sweet taste, you’ll love it even more for its potential health benefits. According to a comprehensive review published in the journal Food Research International, it’s a rich source of bioactive compounds, dietary fiber, and minerals. Research also suggests it has anti-inflammatory and antioxidant properties, supports heart health and digestion, and may even help lower diabetes risk.
Choosing a ripe pineapple takes a little detective work. Look for a vibrant golden-yellow color rising from its base and a crown of green leaves. It should have a tropical aroma, firm skin, a slight give when squeezed, and an underside free of any white splotches, which could be mold.
Quick Kitchen Nugget
Choosing a Rimmed Sheet Pan
Sheet pans are great not only for roasting vegetables and sheet-pan dinners but also for baking cookies and certain cakes like genoise layers that are fairly thin. The sides hold in juices released during cooking and are also easy to grab with oven mitts.
The most highly rated pans are made of aluminum, and the brand name that comes up in review after review is Nordic Ware, praised for even cooking and resistance to warping. When the pan is lined with parchment paper, clean-up is a breeze.
For Your Best Health
Reversing Prediabetes
People diagnosed with prediabetes, a condition that affects up to one in three adults, have traditionally been advised to eat healthier and shed pounds to reduce the risk of progression to type 2 diabetes. This message has remained largely unchanged for decades, yet the results have been mixed. Diabetes rates continue to rise worldwide, and many individuals with prediabetes struggle to meet weight-loss targets. As a result, they often feel discouraged while their risk remains high.
New findings published in Nature Medicine point to a different path. The research shows that prediabetes can go into remission — meaning blood sugar levels return to normal — even in the absence of weight loss. In fact, about one in four people participating in lifestyle programs were able to normalize their blood sugar without losing weight. Even more striking, this type of remission offers the same level of protection against future diabetes as remission achieved through weight loss.
How can blood sugar improve without a drop in body weight or even with weight gain? The study states that the answer appears to lie in where fat is stored in the body. Not all fat has the same effect on health. Visceral fat, which surrounds internal organs deep in the abdomen, is particularly harmful. It promotes chronic inflammation and disrupts insulin — the hormone responsible for regulating blood sugar. When insulin does not function properly, blood glucose levels rise.
On the other hand, subcutaneous fat — the fat just beneath the skin — can actually support healthier metabolism. This type of fat releases hormones that help insulin work more efficiently. The study found that individuals who reversed prediabetes without losing weight tended to shift fat away from their abdominal organs and toward areas under the skin, even when their overall weight did not change.
The researchers also found that natural hormones, similar to those targeted by medications like Wegovy and Mounjaro, play an important role. These hormones, especially GLP-1, help pancreatic beta cells release insulin when blood sugar rises. People who achieved remission without weight loss appeared to boost this hormone system naturally, while reducing the influence of other hormones that raise glucose levels.
Instead of focusing only on the number on the scale, people with prediabetes may benefit from strategies that influence how fat is distributed in the body. Certain dietary patterns can help. Healthy fats — including the monounsaturated fats in olive oil and olives, and the polyunsaturated fats in fish, nuts, and seeds typical of a Mediterranean-style diet — may help reduce visceral fat. Regular endurance exercise can also lower abdominal fat, even when overall weight stays the same.
This does not mean weight loss should be ignored. Losing weight still supports overall health and reduces diabetes risk. However, the research suggests that normalizing blood sugar should be a primary goal, regardless of whether weight changes.
For many people who have struggled with traditional weight-loss programs, this opens the door to meaningful improvements through metabolic changes rather than a sole focus on weight.
Healthcare providers may also need to expand their approach. Tracking blood sugar improvements and encouraging fat redistribution through targeted nutrition and exercise could provide alternative strategies for patients who find weight loss difficult.
Fitness Flash
Countering Joint Pain
An article written by Dr. Clodagh Toomey, physiotherapist and associate professor at the School of Allied Health, University of Limerick in Ireland, and published in The Conversation, a nonprofit news organization that shares expert findings with the public, serves as a great reminder that the most powerful treatment to ease joint pain and the stiffness of osteoarthritis isn’t surgery or medication, but rather exercise: Movement nourishes cartilage, strengthens muscles, reduces inflammation, and even reshapes the biological processes driving joint damage.
Stiff knees, sore hips, and persistent joint pain are often brushed off as normal signs of aging. But osteoarthritis, the most common joint disease worldwide, is not being treated in line with what research shows, and in many countries and healthcare systems, people are rarely directed toward the one therapy proven to reduce pain and protect joints. Specifically, the article pointed out that in countries such as Ireland, the UK, Norway, and the US, fewer than half of people diagnosed with osteoarthritis are referred to exercise programs or physical therapy by their primary care provider. More than 60 percent receive treatments that clinical guidelines do not recommend, and about 40 percent are referred to a surgeon before nonsurgical options have been properly explored.
To understand why this matters, it helps to look at how joints function, wrote Dr. Toomey. Regular physical activity does more than ease symptoms. It can biologically and physically lower the risk of developing osteoarthritis and reduce its severity. Cartilage, the smooth tissue that cushions the ends of bones, does not have its own blood supply. It depends on movement to stay healthy. When you walk or put weight on a joint, cartilage is gently compressed, pushing fluid out. When the pressure is released, it draws fluid back in, bringing nutrients and natural lubricants with it. Each step helps nourish and maintain the joint.
This is why describing osteoarthritis as simple “wear and tear” is misleading. Joints are not like tires that inevitably break down over time. Instead, osteoarthritis is better understood as a long process of breakdown and repair. Regular movement plays a central role in supporting healing and maintaining the health of the entire joint.
Osteoarthritis affects not only cartilage but also the entire joint, including joint fluid, underlying bone, ligaments, surrounding muscles, and even the nerves that control movement. Targeted exercise addresses many of these components at once. Muscle weakness is one of the earliest warning signs of osteoarthritis, and resistance training can help reverse it. Research shows that weak muscles increase the risk of both developing osteoarthritis and experiencing faster progression.
Dr. Toomey pointed out that neuromuscular exercise programs designed specifically for people with hip and knee osteoarthritis and led by physical therapists can be especially beneficial. For instance, those participating in the Denmark-based program called GLA:D® (Good Life with osteoArthritis in Denmark) reported meaningful reductions in pain, better joint function, and improved quality of life lasting up to 12 months after finishing the program.
Talk to your doctor about a tailored workout with a physical therapist experienced with the needs of people with arthritis. Or contact the Arthritis Foundation, which organizes both exercise and aquatic fitness programs offered across the country.
Get More Recipes In Your Inbox! - Bountiful Breakfast Bowl
This high-protein, high-fiber breakfast will get your day off to a nutritious start. To save time in the morning, make the spelt the night before and refrigerate as soon as it reaches room temperature.
Ingredients
- 1 cup uncooked spelt
- 4 tablespoons extra virgin olive oil
- 2 cups plain, unsweetened skyr or Greek yogurt
- 2 cups mixed fresh berries or 1/2 cup dried fruit
- 1/2 cup almonds or cashews
- 4 tablespoons freshly ground flaxseed
Directions
Prepare the spelt according to package directions. When ready to assemble, whisk the olive oil into the yogurt in a bowl. Spoon equal amounts of spelt into four cereal bowls and top with equal amounts of the yogurt mixture, fruit, nuts, and ground flaxseed.
Yields 4 servings
For Your Best Health
The MIND Diet for Brain Health: More Benefits of Olive Oil
According to a new study from researchers at the Columbia University Mailman School of Public Health and The Robert Butler Columbia Aging Center, a very specific brain-boosting diet has been linked to reduced dementia risk and a slower pace of aging. The study, “Diet, Pace of Biological Aging, and Risk of Dementia in the Framingham Heart Study,” published in the Annals of Neurology, also explains how the diet helps slow down the processes of biological aging.
“Much attention to nutrition in dementia research focuses on the way specific nutrients affect the brain,” said Daniel Belsky, PhD, associate professor of epidemiology and a senior author of the study. “We tested the hypothesis that healthy diet protects against dementia by slowing down the body’s overall pace of biological aging.”
The researchers used data from the second generation of the Framingham Heart Study, the Offspring Cohort. Participants were 60 years of age or older and free of dementia and had available dietary, epigenetic, and follow-up data. Follow-up was done at nine examinations, approximately every 4 to 7 years, which included a physical exam, lifestyle-related questionnaires, blood sampling, and, starting in 1991, neurocognitive testing. Of 1,644 participants included in the analyses, 140 developed dementia.
To measure the pace of aging, the researchers used an epigenetic clock called DunedinPACE developed by Dr. Belsky and colleagues at Duke University and the University of Otago in Dunedin, New Zealand. The clock measures how fast a person’s body is deteriorating as they grow older, “like a speedometer for the biological processes of aging,” explained Dr. Belsky.
“We have some strong evidence that a healthy diet can protect against dementia,” said Yian Gu, PhD, associate professor of neurological sciences at Columbia University Irving Medical Center and the other senior author of the study, “but the mechanism of this protection is not well understood.” Past research linked both diet and dementia risk to an accelerated pace of biological aging. “Testing the hypothesis that multi-system biological aging is a mechanism of underlying diet-dementia associations was the logical next step,” explained Dr. Belsky.
The research determined that higher adherence to the MIND diet slowed the pace of aging as measured by DunedinPACE and reduced risks for dementia and mortality. Furthermore, slower DunedinPACE accounted for 27% of the diet-dementia association and 57% of the diet-mortality association.
“Our findings suggest that slower pace of aging mediates part of the relationship of healthy diet with reduced dementia risk, and therefore, monitoring pace of aging may inform dementia prevention,” said first author Aline Thomas, PhD, of the Columbia Department of Neurology and Taub Institute for Research on Alzheimer’s Disease and the Aging Brain. “However, a portion of the diet-dementia association remains unexplained, therefore we believe that continued investigation of brain-specific mechanisms in well-designed mediation studies is warranted.”
“We suggest that additional observational studies be conducted to investigate direct associations of nutrients with brain aging, and if our observations are also confirmed in more diverse populations, monitoring biological aging may indeed inform dementia prevention,” noted Dr. Belsky.
Exactly What Is the MIND Diet?
MIND is a hybrid of the Mediterranean and DASH diets, tailored to reflect key findings from nutrition and dementia research. It details serving sizes of specific foods to focus on and which to limit, primarily those high in saturated fat, which is known to negatively affect brain health.
Foods and portions to eat every day: 1/2 to 1 cup green leafy vegetables, 1/2 cup other vegetables, 2 tablespoons extra virgin olive oil, and three 1-ounce servings of whole grains.
Foods and portions to eat over the course of each week: 5 ounces nuts, 2-1/2 cups berries, 1-1/2 cups legumes, two 3-to-5-ounce servings of skinless poultry, and 3-to-5 ounces fish.
Foods to limit to these weekly totals: three or fewer 3-to-5-ounce servings of red and processed meats, 1 ounce whole-fat cheese, 1 fried or fast food, and 4 sweet servings. If desired, no more than 1 teaspoon of butter or stick of margarine a day.
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