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 #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.”
Get More Recipes In Your Inbox!
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
Olive Oil Hunter News #263Black-and-White Cookies Recipe, Spotlight on Vanilla Pods, Rotating Cookie Sheets, Coffee and Brain Health and A Surprising Way to Make Exercise Work Better
Vanilla or chocolate? You don’t have to decide when you indulge in a classic black-and-white cookie, the treat that’s more cake than biscuit with two luscious glazes. I’m also sharing two interesting food-related studies. According to the first, drinking coffee or tea could protect brain health. And according to the second, the keto diet could boost the effects of exercise for some people with high blood sugar.
Black-and-White Cookies
Healthy Ingredient Spotlight
Vanilla Pods
One of the most tantalizing tastes in the world, vanilla comes from pods that grow on a specific orchid, Vanilla planifolia—the only orchid grown commercially for its fruit. Producing the coveted pods is labor-intensive. Following hand pollination, it takes nine months for the pods to ripen and another three months to cure. (The process to create vanilla extract and vanilla paste takes even more time.)
Within each vanilla pod are thousands of seeds that add rich flavor and visual appeal to baked goods, custards, and ice cream. To get at the seeds, use the tip of a sharp paring knife to score the length of the pod, then one side of the blade to scrape them out. Add the leftover pod to a jar of sugar to make your own vanilla sugar for other recipes.
Quick Kitchen Nugget
Rotating Cookie Sheets
When baking cookies, rotating the sheet pan or cookie sheets halfway through the bake time is better for even rising and browning. This is true even when baking one sheet at a time. If a recipe suggests baking two sheets at one time, you want to not only rotate each one, but also switch their positions in the oven.
For Your Best Health
Coffee and Brain Health
Couples who intentionally pause to appreciate the enjoyable experiences they share tend to be more satisfied in their relationships, argue less, and feel more confident that their partnership will endure, according to researchers at the University oYour morning coffee or tea could be quietly supporting your brain health. A large prospective cohort study conducted by researchers from Mass General Brigham, Harvard T.H. Chan School of Public Health, and the Broad Institute of MIT and Harvard examined data from 131,821 participants in the Nurses’ Health Study (NHS) and Health Professionals Follow-Up Study (HPFS). It found that moderate consumption of caffeinated coffee or tea was linked to an 18% lower risk of dementia, slower cognitive decline, and better preservation of cognitive abilities. The benefits appeared strongest at 2 to 3 cups of coffee or 1 to 2 cups of tea daily—and even held true for people genetically predisposed to dementia. The study was published in JAMA.
“When searching for possible dementia prevention tools, we thought something as prevalent as coffee may be a promising dietary intervention—and our unique access to high quality data through studies that have been going on for more than 40 years allowed us to follow through on that idea,” said senior author Daniel Wang, MD, ScD, associate scientist with the Channing Division of Network Medicine in the Mass General Brigham Department of Medicine, and assistant professor at Harvard Medical School and in the Department of Nutrition at Harvard Chan School. “While our results are encouraging, it’s important to remember that the effect size is small and there are lots of important ways to protect cognitive function as we age. Our study suggests that caffeinated coffee or tea consumption can be one piece of that puzzle.”
Preventing dementia early is especially important because current treatments are limited and generally provide only modest benefits after symptoms begin. As a result, scientists are increasingly focusing on lifestyle factors, including diet, that may influence the development of cognitive decline.
Coffee and tea contain compounds such as polyphenols and caffeine, which are thought to support brain health. These substances may help reduce inflammation and limit cellular damage, both of which are linked to cognitive decline. Previous research on coffee and dementia has produced mixed results, often due to shorter study periods or limited data on long-term consumption patterns and different types of beverages.
“We also compared people with different genetic predispositions to developing dementia and saw the same results, meaning coffee or caffeine is likely equally beneficial for people with high and low genetic risk of developing dementia,” said lead author Yu Zhang, MBBS, MS, a PhD student at Harvard Chan School and a research trainee at Mass General Brigham.f Illinois Urbana-Champaign. Soaking in their happy moments together—whether reminiscing about a favorite memory, enjoying a dinner together, or looking forward to something exciting—may be building a powerful shield for their relationship.
Fitness Flash
A Surprising Way to Make Exercise Work Better
Advice about staying healthy often centers on regular exercise and limiting fatty foods. Physical activity helps people shed excess weight, build muscle, and strengthen the heart. It also improves the body’s ability to absorb and use oxygen to produce energy, which is considered one of the most reliable indicators of long-term health and longevity.
However, people with high blood sugar frequently miss out on some of these benefits from exercise, particularly improvements in how efficiently their bodies use oxygen. Elevated blood sugar raises the risk of heart and kidney disease. It can also interfere with the ability of muscles to increase oxygen uptake during physical activity. For people facing this challenge, new research suggests an unexpected possibility. Instead of reducing fat intake, increasing it might help.
A study led by Sarah Lessard, PhD, associate professor at the Fralin Biomedical Research Institute at VTC Center for Exercise Medicine Research and exercise medicine researcher, and published in Nature Communications examined how diet affects exercise response. The team found that mice fed a high-fat ketogenic diet experienced a drop in high blood sugar, also known as hyperglycemia. Their bodies also became more responsive to exercise.
“After one week on the ketogenic diet, their blood sugar was completely normal, as though they didn’t have diabetes at all,” said Dr. Lessard. “Over time, the diet caused remodeling of the mice’s muscles, making them more oxidative and making them react better to aerobic exercise.”
The ketogenic diet gets its name from ketosis, a metabolic state in which the body switches from using sugar as its main fuel to burning fat. Because the diet relies on high-fat foods and severely limits carbohydrates, it contrasts with the low-fat diets traditionally recommended by many health experts.
The keto diet has been associated with health benefits for certain conditions, including epilepsy and Parkinson’s disease. Historically, it was also used to manage diabetes. Before insulin was discovered in the 1920s, doctors sometimes relied on this approach to help lower blood sugar.
Dr. Lessard’s earlier studies showed that people with elevated blood sugar often have reduced exercise capacity. This led her to explore whether a ketogenic diet could help restore the body’s ability to adapt to exercise. In the study, mice ate a high-fat, low-carbohydrate diet and ran regularly on exercise wheels. Over time, their muscles developed more slow-twitch fibers, which are linked to greater endurance. “Their bodies were more efficiently using oxygen, which is a sign of higher aerobic capacity,” Dr. Lessard said.
According to Dr. Lessard, exercise benefits nearly every tissue in the body, including fat tissue. But growing evidence suggests that the greatest improvements in health occur when diet and exercise are combined rather than treated as separate strategies.
“What we’re really finding from this study and from our other studies is that diet and exercise aren’t simply working in isolation,” said Dr. Lessard. “There are a lot of combined effects, and so we can get the most benefits from exercise if we eat a healthy diet at the same time.”
She plans to expand the research to human participants to determine whether people experience the same improvements seen in mice. She also points out that following a ketogenic diet can be difficult. For many people, a less restrictive eating plan such as the Mediterranean diet may be easier to maintain while still supporting healthy blood sugar levels. This approach includes carbohydrates from whole foods like fruits, vegetables, and whole grains instead of eliminating carbohydrates entirely. “Our previous studies have shown that any strategy you and your doctor have arrived at to reduce your blood sugar could work,” she said.
Get More Recipes In Your Inbox!- Black-and-White Cookies
Why choose between vanilla and chocolate when you can have both? The iconic black-and-white cookie settles the age-old debate once and for all — a pillowy, cake-like base topped with two luscious glazes that are as striking to look at as they are to eat.
Ingredients
For the cookies:
- 3/4 cup all-purpose flour
- 3/4 cup cake flour
- 1/4 cup golden or white whole wheat flour
- 1/2 teaspoon baking powder
- 1/4 teaspoon baking soda
- 1/4 teaspoon salt
- 6 tablespoons unsalted butter, softened
- 1 cup granulated sugar
- 1/4 cup extra virgin olive oil
- 1 large egg
- 2 teaspoons vanilla extract
- 1/3 cup sour cream
For the glazes:
- 3 cups confectioners’ sugar, sifted, more if needed
- 7 tablespoons whole milk, divided use
- 2 tablespoons corn syrup
- 2 teaspoons vanilla extract
- 1/2 teaspoon salt
- 4 tablespoons Dutch-processed cocoa powder, sifted
- 2 ounces dark chocolate, melted
Directions
Step 1
Place an oven rack in the center position and preheat your oven to 350°F. Line 2 rimmed sheet pans with parchment paper; set aside. Combine the flours, baking powder, baking soda, and salt in a bowl; set aside.
Step 2
Using a stand mixer fitted with the paddle attachment, beat butter and sugar on medium-high speed until pale and fluffy, about 2 minutes. Add the olive oil, egg, and vanilla and mix until well blended. Turn off the machine and use a spatula to scrape up the bottom of the bowl to make sure no clumps of butter remain.
Step 3
On the lowest speed, add half the flour mixture, then the sour cream, then the rest of the flour. Again, use the spatula to incorporate any batter stuck on the bottom of the bowl. Turn back on the mixer if needed to fully incorporate the flour. The batter will be thick.
Step 4
Use a 2¼” (¼-cup) ice cream scoop to form and release each cookie onto the sheet pans, evenly spacing 6 per pan. For the most even results, bake one sheet pan at a time in the middle rack. Bake for 10 minutes, rotate the pan, and bake another 10 minutes, just until the cookie edges are barely browned. Cool for 10 minutes, then transfer to wire racks to cool completely.
Step 5
When the cookies are completely cooled, make the vanilla glaze. In a large bowl, whisk the sugar, 5 tablespoons milk, corn syrup, vanilla, and salt until smooth; it should be thick enough to drop from the whisk in a ribbon. If too thin, whisk in more confectioners’ sugar, 1 tablespoon at a time.
Step 6
Working one cookie at a time, use a thin offset spatula to glaze one half of each cookie, using about half of the vanilla glaze (reserve the rest for the chocolate glaze). Let the glaze set for about 15 minutes. Rinse and dry the spatula.
Step 7
In a small bowl, whisk the remaining 2 tablespoons of milk and a large spoonful of the vanilla glaze into the cocoa until smooth. Whisk in the melted chocolate, then scrape it into the bowl of reserved vanilla glaze. Whisk until smooth. Use the spatula to spread the chocolate glaze on the unglazed side of each cookie (don’t worry about being too exact with the dividing line).
Step 8
Let the glaze set for 30 minutes before eating. Allow the cookies to dry completely, an hour or more, before storing them in a single layer in cookie tins.
Yields 12 cookies
Olive Oil Hunter News #262Brie and Sweet Potato Bites Recipe, Spotlight on Thyme, Baking Brie, and The Simple Key to Resistance Training
Looking for an easy and elegant finger food for your next get-together? This recipe checks all the boxes, plus it’s packed with antioxidants. Plus, when it comes to lifestyle changes is the new position stand from the American College of Sports Medicine on resistance training. It could provide the motivation to get started on a program.
Brie and Sweet Potato Bites
Healthy Ingredient Spotlight
Thyme
This herb deserves a spot in your windowsill garden and your spice cabinet. Fresh or dried, it delivers deep flavor—earthy, slightly peppery, and with hints of mint (it’s a distant relative of mint). Thyme also offers an abundance of antioxidants including vitamin C, vitamin A, lutein, and zeaxanthin. Thanks to a wide variety of natural compounds, it may possibly boost mood, support brain cell function and memory, and improve gut health.
Quick Kitchen Nugget
Baking Brie
A hot oven quickly turns this French cheese into gooey deliciousness that often makes it taste milder and even more buttery. There’s no need to trim off the rind—it actually helps the cheese keep some shape in the oven.
Fitness Flash
The Simple Key to Resistance Training
The first major update to resistance training recommendations in 17 years delivered a straightforward message: Even simple routines with small amounts of resistance training can improve strength, increase muscle size, enhance power, and support overall physical function. The key is not perfection but consistency.
The updated guidance, released by the American College of Sports Medicine (ACSM) as a Position Stand and published in Medicine & Science in Sports & Exercise, is built on 137 systematic reviews covering more than 30,000 participants. This makes it the most extensive and evidence-based set of resistance training recommendations to date.
“The best resistance training program is the one you’ll actually stick with,” said Stuart Phillips, PhD, distinguished professor in the department of kinesiology and an author on the Position Stand. “Training all major muscle groups at least twice a week matters far more than chasing the idea of a ‘perfect’ or complex training plan. Whether it’s barbells, bands, or bodyweight, consistency and effort drive results … The new document reflects that surge in evidence and expands its recommendations to include more people and more types of training than ever before.”
A key takeaway is that the biggest benefits often come from a simple starting point. Transitioning from no resistance training to any regular activity can lead to meaningful improvements. While factors such as load, volume, and frequency can be adjusted, experts say the main priority for most adults should be building a routine they can follow consistently.
Another important shift in the recommendations is the recognition that effective resistance training does not require access to a gym. Exercises using elastic bands, bodyweight movements, or simple at-home routines can still produce measurable gains in strength, muscle size, and daily function.
According to Dr. Phillips, strict rules about the “ideal” training plan are no longer supported by current evidence. Instead, personal preferences, enjoyment, and the ability to maintain a routine over time are what matter most. This approach is especially important for adults who want to stay strong, healthy, and capable as they age.
Get More Recipes In Your Inbox!- Brie and Sweet Potato Bites
These bites make an elegant appetizer. For the sweet potatoes, choose long rather than rounded ones to get the most slices from each. Keeping the brie refrigerated until needed makes it easier to cut.
Ingredients
- Extra virgin olive oil
- 2 sweet potatoes, about 7 to 8 inches long and 2 pounds in total
- 1 teaspoon fine sea salt
- 1 teaspoon freshly ground black pepper
- 1/2 cup dried cranberries
- 8 ounces brie, cut into 16 pieces
- 2 tablespoons chopped fresh thyme
Directions
Step 1
Preheat your oven to 400°F. Line a rimmed sheet pan with parchment paper and generously drizzle the paper with olive oil. Rinse the potatoes and pat dry. Trim off the pointy ends and slice each potato into 8 rounds about 1/2-inch thick.
Step 2
Arrange the rounds on the sheet pan, drizzle each with olive oil, and sprinkle with the salt and pepper. Roast for 30 minutes or until a knife tip slides easily through them.
Step 3
Carefully take the sheet pan out of the oven and top each round with a few dried cranberries and a piece of brie. Return to the oven for 2 to 3 minutes until the cheese has melted.
Step 4
Once out of the oven, sprinkle with the thyme and drizzle with more olive oil. Let cool slightly before serving.
Yields 16 bites
Olive Oil Hunter News #261Fennel and Orange Salad Recipe, Spotlight on Blood Oranges, Skewers and Toothpicks, Secret for a Happy Relationship, plus One Simple Step to Slash Depression Risk
Need a break from traditional green salads? This refreshing dish of fennel, red onion, and oranges is a winner. I’m also sharing a surprising step for better relationship satisfaction and a healthy way to slash your risk for depression.
Fennel and Orange Salad
Healthy Ingredient Spotlight
Blood Oranges
All oranges have vitamin C to boost the immune system, promote healthier skin, and help the body absorb iron. Blood oranges take these benefits up a notch thanks to their higher levels of the antioxidants called anthocyanins. The abundance of anthocyanins is also what gives these oranges their unique red color.
Quick Kitchen Nugget
Mini Choppers
Tired of mincing by hand? A mini chopper like the Cuisinart Core Custom 4-Cup Mini Chopper and the KitchenAid 3.5-Cup Food Chopper are countertop workhorses that do the job for you. Whether you need to chop garlic or herbs, or even whip up a small batch of vinaigrette, using one of these machines can reduce prep time and produce consistent results.
For Your Best Health
Secret for a Happy Relationship
Couples who intentionally pause to appreciate the enjoyable experiences they share tend to be more satisfied in their relationships, argue less, and feel more confident that their partnership will endure, according to researchers at the University of Illinois Urbana-Champaign. Soaking in their happy moments together—whether reminiscing about a favorite memory, enjoying a dinner together, or looking forward to something exciting—may be building a powerful shield for their relationship.
“Savoring involves slowing down to become aware of and focus on positive experiences,” said first author Noah Larsen, a graduate student at Illinois. “Savoring can occur when we reminisce on a past experience, focus on the present moment or look ahead to a future experience.”
Previous studies have shown that savoring benefits individuals. Larsen and his colleagues, Illinois human development and family studies professors Allen W. Barton and Brian G. Ogolsky, wanted to see what happens when couples practice savoring together as a shared activity. The participants, drawn from a larger project examining resilience in romantic relationships, included 589 adults from across the United States who completed an online survey. The questionnaire measured how often they and their partners intentionally appreciated positive experiences in their relationship. Researchers used a scale called Joint Savoring in Romantic Relationships, adapted from the widely used Savoring Beliefs Inventory, which assesses how individuals savor positive moments.
Participants also answered questions about how satisfied they felt with their spouse or significant other, how much conflict they experienced in communication, and how confident they were that their relationship would last. The survey assessed stress as well. Participants reported how frequently during the past month they felt in control of their responsibilities or, on the other hand, overwhelmed by what they had to handle. They also rated their overall quality of life, general health, and psychological distress.
Of the 589 respondents, more than 85% were married, around 10% were engaged, and 4% were in committed dating relationships. Their partners did not participate in the survey. The average age was about 39. Slightly more than half were women, more than 85% were white, and the typical household income ranged from $85,000 to $95,000. Overall, participants reported relatively high levels of both individual savoring and joint savoring, along with generally low stress levels.
“We found that joint savoring has the most benefits for romantic relationships, as well as secondary benefits for individuals’ health and well-being,” Larsen said. “Specifically, individuals who engaged in more joint savoring with their partners reported less conflict with them, more satisfaction with their relationship and more confidence in their future together.” The protective effect was especially noticeable among couples facing higher stress. “When couples face greater stress, savoring can serve as a buffer, helping protect their confidence in their relationship and their mental health,” Larsen said.
Fitness Flash
One Simple Step Could Slash Depression Risk
Swapping just an hour of TV a day for something more active could help prevent major depressive disorder. That is the conclusion of a new study published in European Psychiatry on behalf of the European Psychiatric Association by Cambridge University Press. Researchers found that the mental health benefits of reducing TV time were strongest for middle-aged adults, while the effects were smaller in younger and older groups.
The Dutch study tracked more than 65,000 adults over four years, with careful comparisons made across age groups. Individuals reported how much time they spent on activities such as active commuting, leisure exercise, sports, household tasks, physical activity at work or school, TV watching, and sleep. The researchers found that replacing 60 minutes of TV with other activities cut depression risk by 11% overall, and by nearly 19% in middle-aged adults. The more time people reallocated—up to two hours—the greater the benefit, with risk dropping as much as 43% in midlife.
Lead author Rosa Palazuelos-González of the University of Groningen said the study stands out because it looked at what happens when TV time is actively replaced with other behaviors such as exercise or sleep. Previous research has largely examined links between sedentary lifestyles and depression, rather than analyzing how switching to specific alternative activities might influence the risk of developing the condition. Nearly all substitutions were linked to lower depression risk, with one exception. Swapping just 30 minutes of TV for household chores did not produce a meaningful change. However, reallocating 30 minutes to sports reduced risk by 18%. Replacing that time with physical activity at work or school lowered risk by 10.21%, leisure or commuting activities by 8%, and sleep by 9%. Across all time frames studied, sports delivered the greatest reduction in the probability of developing major depression.
Get More Recipes In Your Inbox!- Fennel and Orange Salad
My numerous trips to Italy to source fresh-pressed olive oil have led to my fondness for fennel, a cousin of celery with the taste of mild licorice, and a veggie totally underappreciated here. It’s the perfect complement for oranges—you’ll see them together in many dishes.
Ingredients
For the dressing:
- 1 tablespoon orange zest from the navel orange (below)
- 2 tablespoons freshly squeezed lemon juice
- 1 tablespoon Dijon mustard
- 1 teaspoon honey
- 1/2 teaspoon coarse sea salt
- 1/2 teaspoon freshly ground black pepper
- 1/4 cup extra virgin olive oil
For the salad:
- 1 large or 2 small fennel bulbs
- 1 navel orange
- 2 blood oranges
- 1 small red onion
- 2 tablespoons chopped mint
Directions
Step 1
Make the dressing: Zest the navel orange and add the zest to a large bowl with the lemon juice, mustard, honey, salt, and pepper. Whisk in the olive oil until well blended. Set aside.
Step 2
Prep the fennel: If you have a full bulb with the dill-like fronds, reserve a handful of fronds to chop and use as a garnish. Cut off the rest of the green stalks and the root end. Cut the bulb in two lengthwise, from the top to the root. Use a paring knife to carefully cut out the hard core at the base of each half. Then cut the fennel into thin slices as you would an onion and add to the bowl with the dressing. Toss well.
Step 3
Score the oranges and peel off the rinds and as much of the pith as possible, then slice the oranges horizontally. Peel the onion and cut into thin rounds.
Step 4
To serve, arrange the orange and onion slices in a circular pattern on 2 plates or dishes. Top with equal amounts of the tossed fennel and garnish with chopped mint and reserved fennel fronds, if available.
Yields 2 servings
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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