Reference: Tessier A-J, Cortese M, Yuan C, et al. Consumption of olive oil and dietary quality and risk of dementia-related death. JAMA Network Open. 2024;7(5):e2410021. doi:10.1001/jamanetworkopen.2024.10021.
A recently published analysis of two large, long-term studies found that consuming half a tablespoon or more of olive oil per day lowered the risk of dying of dementia by up to 34% in both women and men. The protective effect of olive oil consumption was even greater in women.
More than 92,000 participants from the Nurses’ Health Study (NHS) and the Health Professionals Follow-Up Study (HPFS) were included in this analysis. The NHS started in 1976 and enrolled 121,700 female registered nurses (ages 30–55). The HPFS began in 1986 as a similar study in men, enrolling 51,525 male healthcare professionals (ages 40–75).
Study participants responded every other year to detailed food frequency questionnaires (FFQ) about their consumption of specific foods. Questions about olive oil were added in 1990. Total olive oil intake was determined by three responses: olive oil used for salad dressings, olive oil added to food or bread, and olive oil used for baking or frying at home.
Olive oil intake frequency was categorized as follows:
• Never, or less than once per month • Less than 4.5 grams (about one teaspoon) per day • Between 4.5 and 7 grams per day • More than 7 grams (about half a tablespoon) per day
About two-thirds of the study participants (65.6%) were women, about a third (34.4%) were men, and the average age at the start of the study was 56 years. Each participant’s FFQs from 1990 to 2014 (or for as long as the participant remained in the study) were totaled and averaged. Average olive oil intake was 1.3 grams per day in both studies.
Participants in the highest olive oil intake group—half a tablespoon or more of olive oil per day— reduced their risk of dying of dementia by 28% to 34%, compared to study participants who never or very rarely consumed olive oil. These results were regardless of other dietary habits and factored in socio-demographic and lifestyle differences.
Deaths due to dementia were confirmed by physician’s review of medical records, autopsy reports, or death certificates of study participants.
It has been proposed that consuming olive oil may lower the risk of dementia-related death by improving blood vessel health, yet the results of this analysis were not impacted by hypertension or high cholesterol in participants.
Limitations of this analysis include its predominantly non-Hispanic white population of healthcare professionals, which reduces the ability to generalize these results across more diverse populations. Also, the FFQs did not dis-tinguish among types of olive oil, which differ in their amounts of polyphenols and other bioactive compounds.
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.
Hot Honey Sweet Potatoes Recipe, Spotlight on Sweet Potatoes, Is Morning Joe the Healthiest and More Motivation to Get Moving
Already nostalgic for the winter holidays? Rekindle memories of those special meals with this sweet potato dish—simple to make and tastes like a true indulgence. If you like a cup after a meal, you’ll be intrigued by the latest study on the brew—not how much to drink is safe to drink but when to drink it. And if the cold weather threatens to turn you into a couch potato (the only truly unhealthy kind of spud), asking yourself two questions can help you get back on track.
Hot Honey Sweet Potatoes
Healthy Ingredient Spotlight
Sweet Potatoes or Yams?
No matter what they’re called in supermarkets, the orange tubers you see are sweet potatoes. True yams, cultivated mostly in Africa, Asia, South America, and the Caribbean, are quite different and pretty hard to find in the US unless you’re shopping at specialty markets with produce from those regions. With a very thick skin and primarily white flesh, yams have a less pronounced flavor than sweet potatoes, though that will differ by origin.
If you want to branch out from run-of-the-mill sweet potatoes, you might want to try white and purple sweet potatoes, although they don’t have as much beta-carotene as traditional orange varieties like Jewel, Garnet, and Beauregard, each with subtle differences in taste.
Quick Kitchen Nugget
For Even Roasting
Thinner sweet potatoes will take less time to roast than large round ones, but the most important consideration when buying them is that they’re all roughly the same size for a given meal. This way, they’ll all cook in the same amount of time and you won’t risk burning smaller ones while waiting for the others to finish.
For Your Best Health
Is Morning Joe the Healthiest?
There’s no shortage of research on the benefits of coffee, with most studies trying to find the right number of daily cups to help lower the risk for chronic conditions like heart disease, dementia, and diabetes and lead to better overall health. A recent study from researchers at Tulane, Harvard, and The George Washington University looked at whether when you drink coffee makes a difference. They found that, for health benefits, drinking coffee only in the morning might be the best option.
This observational study included 40,725 adults from the National Health and Nutrition Examination Survey 1999–2018 who had provided dietary data and 1,463 adults from the Women’s and Men’s Lifestyle Validation Study who had completed a 7-day dietary record. After more than 9 years of follow-up that looked at all-cause mortality as well as deaths specifically from heart disease and cancer, the researchers concluded that people who drank one or two cups of coffee limited to the morning hours—within the time frame of 4 am to noon—had a 16% lower risk of premature death from any cause and a 31% lower risk of dying from cardiovascular disease. People who drank coffee all day did not have a reduction in risk.
Fitness Flash
More Motivation to Get Moving
University of Iowa researchers are recommending that people be surveyed about their physical activity levels at health visits, after their new study underscored the link between physical activity and chronic disease. The researchers, led by Lucas Carr, PhD, associate professor in the Department of Health and Human Physiology, examined responses from more than 7,000 patients at University of Iowa Health Care Medical Center who noted their level of physical activity in a questionnaire called The Exercise Vital Sign Survey. It asked just two questions: On average, how many days per week do you engage in moderate to vigorous exercise (like a brisk walk), and on average, how many minutes do you engage in exercise at this level?
“This two-question survey typically takes fewer than 30 seconds for a patient to complete, so it doesn’t interfere with their visit. But it can tell us a whole lot about that patient’s overall health,” Dr. Carr said.
From patients’ answers to the questionnaire, the researchers found that those who reported the highest level of physical activity—meaning they exercised moderately to vigorously at least 150 minutes per week—were at statistically significant lower risk of having 19 chronic conditions, including cardiovascular disease, cancer, respiratory disease, and diabetes. The findings further suggested patients who are least active—meaning they reported little to no exercise in a given week—are at increased risk of developing a chronic disease.
While the link between physical activity and reduced risk of chronic disease is not a new finding, the researchers say the study underscores the value of surveying patients about their physical activity levels.
“We believe this finding is a result of those patients who take the time to come in for annual wellness exams [being those who] also are taking more time to engage in healthy behaviors, such as being physically active,” Dr. Carr said.
The “hot honey” trend is as popular as ever, and it’s definitely not limited to wings. This recipe revs up the flavor of nutrient-dense sweet potatoes. It’s perfect if you’re looking for a meatless Monday dish any day of the week—just add a salad to get in your greens.
Ingredients
2 large sweet potatoes (see Healthy Ingredient Spotlight in weekly newsletter)
3 tablespoons extra virgin olive oil, divided use, plus more for drizzling
4 ounces pecans
3 tablespoons honey
1/4 teaspoon cayenne pepper
3 ounces mascarpone cheese
Directions
Step 1
Heat your oven to 425°F. Scrub then thoroughly dry the sweet potatoes and pierce them in about a half-dozen places with the tip of a sharp paring knife. Place them on a rimmed sheet pan lined with parchment paper and rub with about 1 tablespoon of olive oil. Roast until tender, about an hour; the tip of a knife should easily slide through to the centers. Remove from the oven and let cool slightly.
Step 2
Meanwhile, heat a small frying pan. When hot, add the pecans and dry roast them, shaking the pan often for about 2 minutes or until the nuts become fragrant. Add the remaining 2 tablespoons of olive oil, the honey, and cayenne, and toss well. Remove from the heat.
Step 3
Peel the potatoes and cut them into even rounds, about 1/2-inch thick. Place them on a serving platter and top with the pecan mixture. Place a small dollop of mascarpone over each slice and drizzle with olive oil.
Pasta with Green Sauce Recipe, Spotlight on Winter Greens, Reserving Pasta Water, Chill Out in the Sauna and Resolution Reboot
Ready to shake up pasta night? I’ve got just the recipe—a vibrant winter greens sauce that takes just a few minutes to make. It’s delicious on its own or with your favorite protein. Looking for a way to take the edge off winter? A new study suggests that spending time in the sauna is more than relaxing—it’s good for heart health! And speaking of health, if your New Year’s resolutions are fading from view, the University of New Hampshire has ideas for a reboot.
Pasta with Green Sauce
Healthy Ingredient Spotlight
Winter Greens
Spinach is just one of the many delicious greens available this season. Kale, especially the milder lacinto kale; collard, beet, mustard, and turnip greens; escarole (wonderful in my Italian wedding soup); and Swiss or rainbow chard are other flavorful varieties, delivering vitamins such as A, C, and K; the B vitamin folate; minerals including calcium, potassium, and iron; and a bounty of phytonutrients.
Winter greens make great salads and side dishes. Heartier greens, like kale and collards, do take longer to cook. If you want to try them for my Pasta with Green Sauce, remove any hard ribs and let them boil for 5 minutes before proceeding with the recipe.
Quick Kitchen Nugget
Reserving Pasta Water
This simple hack, an essential part of classic pasta dishes like cacio e pepe, is a flavorful way of thinning sauces. Pasta water not only adds some salt but also some starch, which lends creaminess to a sauce as it emulsifies with the olive oil in a recipe. Simply ladle out a cup or so of the cooking liquid before draining pasta and use as needed. To really amp up the flavor, experiment with pasta imported from Italy because of the excellent flours used.
For Your Best Health
Chill Out in the Sauna
Most of us think of the cozy warmth of a sauna as a great way to relax. Now, thanks to a study done by researchers from Lulea University of Technology and Umeå University in Sweden and the Montreal Heart Institute’s EPIC Centre in Canada, we know that the benefits of sauna time go far beyond relaxation to include lower blood pressure, higher energy levels, and improved sleep, adding up to better physical and mental health.
The study compared the demographic characteristics, health status, and lifestyle habits of sauna users and nonusers. People who frequented saunas one to four times a month had fewer diagnoses for hypertension. They also reported less pain, higher happiness and energy levels, and more satisfying sleep.
When people are in a sauna, their core temperature rises so they sweat more to cool down, a process facilitated by increased blood flow. When blood vessels are exposed to sustained heat for several minutes, they dilate to boost blood flow, thereby removing heat from the body and cooling the body down. “In time, this dilation mechanism helps increase blood vessel elasticity and may thus explain the lowering of blood pressure,” said Earric Lee, PhD, a postdoctoral researcher at the EPIC Centre.
After exposure to heat, the body begins to cool but does not merely return to the baseline homeostatic temperature: It actually drops even lower. As a result, sleep quality increases, as people enter the same state as when they start to fall asleep and their body temperature drops.
Endorphins are also released into the bloodstream when the body is exposed to heat. “This may be one of the reasons why we feel so good after a sauna,” said Dr. Lee. “That same sensation of well-being may mask our aches and pains. They may not disappear completely, but we do feel better.”
Dr. Lee wants to go a step further and find out whether sauna use may also benefit cardiac rehabilitation patients. The idea is to place patients suffering from heart disease in a sauna immediately after exercise and determine, based on their response, whether heat multiplies the positive effects of physical activity.
“While I was doing my doctorate in Finland,” said Dr. Lee, “we conducted a study with sedentary individuals presenting cardiovascular risk factors. Even though the study period was only eight weeks long, we noted a decrease in blood pressure, improved cardiovascular condition, and lower cholesterol levels.” He’d now like to revisit this protocol and apply it to cardiac rehabilitation patients for 12 weeks to see whether they reach improved outcomes over those of individuals who only follow the cardiac rehabilitation program without going to the sauna.
Fitness Flash
Resolution Reboot
Having a hard time keeping New Year’s resolutions going? That’s perfectly normal, according to Katie Godshall, LCSW-BACS, a clinical assistant professor in the College of Health and Human Services at the University of New Hampshire and an expert in the field of mental health—change can be hard. But before throwing in the towel, it’s important to remember why those resolutions were important to you in the first place.
“Don’t get overwhelmed with feelings of guilt and disappointment if the resolutions aren’t working for you,” said Dr. Godshall. “The most important thing is to be kind to yourself. Chances are your resolutions were focused on healthier choices for the new year, so rather than piling on the self-doubt and other bad feelings, take a moment to look at why your resolutions may not be working.”
Resolutions usually start out with a lot of motivation and drive, but over time the momentum can slow, causing people to quit altogether. Before giving up, ask yourself “what, how, and why” questions. “Make sure you’re being realistic,” she advised. “Ask yourself, what are you trying to accomplish? How are you trying to get it done? Why is it important? And make sure you’re not tackling too much too soon. Be honest with yourself, and if it’s not working for you, it’s perfectly fine to step back, reassess, and adjust—otherwise you’re doing yourself a disservice and may be just as unhappy sticking with the resolutions as you would be if you quit.”
Dr. Godshall suggests reframing your view. Think of it not as quitting but as resetting your goals. You might even decide to pick another time of year that may better fit your goals. “We’re just coming off the holidays, filled with indulgence and chaotic schedules, so some people may already be starting off on a bad foot,” said Dr. Godshall. “Maybe use this time to prepare and set yourself up for success. For example, research good running sneakers, do some stretching, and opt to start a running routine in the spring, when the weather is nicer.”
Here are her tips for a resolution reboot:
Examine and reset goals. Maybe your resolution is too ambitious. Make sure it’s flexible enough to fit into your daily schedule.
Be kind to yourself. Rethinking goals is still moving forward—it’s not giving up, it’s adjusting, so avoid feeling guilty or thinking you’ve failed.
Resist perfection. Resolutions are supposed to help, not bring you down. Redirect and focus on what works best for you.
Find a resolution partner. Having someone—a friend, family member, or coworker—to collaborate with can give you external reliance and accountability.
Celebrate success. Recognize small milestones. Focus on your progress even if the road was bumpy.
This is a tasty yet simple prep for pasta, perfect for a weeknight meal. Roasted garlic adds great depth of flavor—spread any leftover cloves on slices of toasted crusty bread. The garlic can be made in advance and kept in the fridge for about a week (after cooling, squeeze out the softened garlic from each clove and store in a sealed jar). I’ve suggested thin spaghetti for this dish, but choose any shape you like, cooked according to package directions.
Ingredients
1 head garlic
5 tablespoons extra virgin olive oil, divided, plus more for drizzling
3 teaspoons coarse sea salt, divided use, plus more to taste
2-ounce chunk Parmigiano-Reggiano, plus more for serving
1/2 teaspoon pepperoncini or red pepper flakes
1/2 teaspoon freshly ground black pepper, plus more to taste
Directions
Step 1
Peel off the papery outer layers from the garlic while keeping the bulb intact. Slice about a 1/2 inch off the top; you can trim the roots but don’t cut them off or the cloves won’t hold together. Place the garlic cut side up on a piece of parchment paper, then drizzle 1/2 tablespoon of olive oil on the exposed cloves. Fold the long sides of the parchment paper over the garlic, then fold the ends underneath to make a packet. Place on a rimmed sheet pan and roast for 45 to 60 minutes, until the cloves are golden and soft and start to shrink away from the peel.
Step 2
Prepare an ice bath by filling a large bowl with ice and cold water; set aside. Fill a stockpot with 4 quarts of water and bring to a boil. Add 2 teaspoons of salt and the spinach. Cook for 2 minutes, then use a spider skimmer or slotted spoon to move the spinach to the ice bath (this chill-down helps retain its color), leaving the pot of boiling water on the stove.
Step 3
Add the pasta to the pot of boiling water and cook until tender, about 10 minutes. When the pasta is half cooked, prepare the sauce. Pare any rind off the cheese, cut it into cubes, place in your food processor, and pulse until the cheese is nearly a powder. Remove 1/4 cup of cheese from the work bowl and set aside. Add in the spinach, 6 cloves roasted garlic, the pepperoncini or red pepper flakes, the remaining salt, and the black pepper. Process until smooth, adding 1/4 to 1/2 cup of liquid from the pasta pot if needed.
Step 4
Drain the pasta, transfer it to a large bowl, and toss with the sauce, thoroughly coating it. Serve each portion with a drizzle of olive oil and a sprinkle of the reserved cheese.
Pistachio Cake with White Chocolate Cream Recipe, Spotlight on Pistachios, Grinding Nuts, Protecting the Brain, and New Stroke Prevention Guidelines
Looking for a sweet change from that box of chocolates for Valentine’s Day? My cake combines tender pistachio chiffon layers and a rich but not overly sweet cream filling. It’s a showstopper to cap off any celebration. While most of the attention around February 14 is on the heart, I’m sharing important advice for nurturing your brain to stave off two health threats—dementia and stroke.
Pistachio Cake with White Chocolate Cream
Healthy Ingredient Spotlight
Pistachios
With good amounts of protein, fiber, healthy fats, potassium, B vitamins, and assorted phytochemicals, pistachios are great to include in dishes—from baked goods to salads—and make a smart snack.
For baking, choose unsalted pistachios and, to bring out their flavor without losing their green color, toast for just a few minutes at a low temperature. Preheat your oven to 300°F. Place the shelled pistachios on a rimmed sheet pan and into the oven for about 5 minutes. Once the nuts cool down a bit, rub them between your hands to remove some of the skins. Wait until the nuts reach room temperature to grind or chop them as needed for your recipe.
Quick Kitchen Nugget
Grinding Nuts
As with almonds, ground pistachios are easy to make at home in a nut or coffee bean grinder. I prefer a grinder and working in batches to using a food processor, unless the goal is to achieve more of a nut butter. To keep ground pistachios light and powdery for a cake, add nuts until the grinder is about half full and process in spurts. Stop the machine as soon as you no longer hear any chopping noise. It typically takes about 2 ounces of shelled nuts to yield a 1/2 cup of nut flour.
For Your Best Health
Protecting the Brain
A recent study supported by the National Institutes of Health and published in Neurology®, the medical journal of the American Academy of Neurology, looked at a new potential harm of processed and unprocessed red meat: negative impacts on brain health.
“Red meat is high in saturated fat and has been shown in previous studies to increase the risk of type 2 diabetes and heart disease, which are both linked to reduced brain health,” said study author Dong Wang, MD, ScD, of Brigham and Women’s Hospital in Boston. “Our study found processed red meat may increase the risk of cognitive decline and dementia, but the good news is that it also found that replacing it with healthier alternatives, like nuts, fish, and poultry, may reduce a person’s risk.”
The researchers defined processed red meat as bacon, hot dogs, sausages, salami, bologna, and other processed meat products, and unprocessed red meat as beef, pork, lamb, and hamburger. A serving of red meat is 3 ounces, about the size of a deck of cards.
The first part of the research involved 133,771 people with an average age of 49 who did not have dementia at the start of the study. Participants completed a food diary every 2 to 4 years, listing what they ate and how often, enabling the researchers to calculate how much red meat each person ate on average per day. They were followed up to 43 years. Of this group, 11,173 people developed dementia.
To see the effects of processed red meat, they divided the participants into three groups: The low group ate an average of fewer than 0.10 servings per day (think of this as less than 1 serving a week); the medium group ate between 0.10 and 0.24 servings per day (less than 1 to less than 2 servings a week); and the high group, 0.25 or more servings per day (roughly 2 or more servings a week). After adjusting for age, sex, and other risk factors for cognitive decline, researchers found that participants in the high group had a 13% higher risk of developing dementia compared to those in the low group.
To see the effects of unprocessed red meat, they compared people who ate an average of less than half a serving per day to people who ate 1 or more servings per day; they did not find a difference in dementia risk.
The researchers also looked at both subjective cognitive decline and objective cognitive function. Subjective cognitive decline is when a person reports memory and thinking problems before any decline is large enough to show up on standard tests. Objective cognitive function, which can identify decline, is how well your brain works to remember, think, and solve problems. To evaluate meat’s potential effects on subjective cognitive decline, they looked at a different group of 43,966 participants with an average age of 78 who took surveys rating their own memory and thinking skills twice during the study.
After adjusting for age, sex, and other risk factors for cognitive decline, the researchers found that participants who ate an average of 0.25 or more servings per day of processed red meat had a 14% higher risk of subjective cognitive decline compared to those who ate an average of fewer than 0.10 servings per day. They also found people who ate 1 or more servings of unprocessed red meat per day had a 16% higher risk of subjective cognitive decline compared to people who ate less than a 1/2 serving per day.
To evaluate meat’s potential effects on objective cognitive function, the researchers looked at a third group, 17,458 female participants with an average age of 74 who took memory and thinking tests four times during the study.
After adjusting for risk factors, the researchers found that eating more processed red meat was associated with faster brain aging in global cognition with 1.61 years with each additional serving per day and in verbal memory with 1.69 years with each additional serving per day.
Finally, researchers found that replacing 1 serving per day of processed red meat with 1 serving per day of nuts and legumes was associated with a 19% lower risk of dementia and 1.37 fewer years of cognitive aging. Making the same substitution for fish was associated with a 28% lower risk of dementia and replacing with chicken was associated with a 16% lower risk.
“Reducing how much red meat a person eats and replacing it with other protein sources and plant-based options could be included in dietary guidelines to promote cognitive health,” said Dr. Wang.
A limitation of the study was that it primarily looked at white health care professionals, so the results might not be the same for other race, ethnic, and non-binary sex and gender populations. “More research is needed to assess our findings in more diverse groups,” he concluded.
Fitness Flash
New Stroke Prevention Guidelines
Each year, over half a million Americans have a first stroke. According to the American Stroke Association, a division of the American Heart Association, up to 80% of strokes may be preventable. Its “2024 Guideline for the Primary Prevention of Stroke” outlines steps that people and their doctors can take to protect against this devastating brain event, including screening people for stroke risk factors and increasing the public’s awareness and knowledge about healthy lifestyle changes to reduce the risk.
“The most effective way to reduce the occurrence of a stroke and stroke-related death is to prevent the first stroke—referred to as primary prevention,” said the guideline writing group chair, Cheryl D. Bushnell, MD, MHS, FAHA, professor and vice chair of research in the Department of Neurology at Wake Forest University School of Medicine in Winston-Salem, NC. “Some populations have an elevated risk of stroke, whether it be due to genetics, lifestyle, biological factors, and/or social determinants of health, and in some cases, people do not receive appropriate screening to identify their risk.”
The guideline replaces the 2014 version and provides evidence-based recommendations for strategies to support brain health and prevent stroke throughout a person’s life. “This guideline is important because new discoveries have been made since the last update 10 years ago. Understanding which people are at increased risk of a first stroke and providing support to preserve heart and brain health can help prevent a first stroke,” said Dr. Bushnell.
Modifiable risk factors for stroke, such as high blood pressure, overweight and obesity, elevated cholesterol, and elevated blood sugar, can be identified with physical exams and blood tests. These conditions, the guideline states, should be addressed with healthy lifestyle and behavioral changes and may include medications. A new recommendation is to consider GLP-1 receptor agonist medications, which are FDA-approved to reduce the risk of cardiovascular disease in people who are overweight or obese and/or have type 2 diabetes.
The most common lifestyle behaviors that can help reduce stroke risk include healthy nutrition, regular physical activity, avoiding tobacco, getting healthy sleep, being at a healthy weight, controlling cholesterol, and managing blood pressure and blood sugar. The guideline recommends that adults with no prior cardiovascular disease, as well as those with increased risk, follow a Mediterranean dietary plan. Mediterranean dietary programs have been shown to reduce the risk of stroke, especially when nuts and olive oil are eaten.
The guideline also includes some new specific recommendations for women. Health professionals should screen for conditions that can increase a woman’s risk of stroke, including use of oral contraceptives, high blood pressure during pregnancy, other pregnancy complications such as premature birth, endometriosis, premature ovarian failure, and early onset menopause. For instance, treating elevated blood pressure during pregnancy and within six weeks of delivery is recommended to reduce the risk of maternal intracerebral hemorrhage.
“Most strategies that we recommend for preventing stroke will also help reduce the risk of dementia, another serious health condition related to vascular issues in the brain,” said Dr. Bushnell.
According to the American Stroke Association, it’s also important to remember the warning signs of stroke with the acronym FAST: Face drooping, Arm weakness, Speech difficulty, Time to call 911.
Pistachio and white chocolate are two luscious ingredients whose unique tastes enhance each other. This cake is not only delicious but can also be up made up to two days in advance. For the white chocolate, choose a brand that’s 35% cacao and in bar or disc form, not chips, which won’t melt smoothly.
Ingredients
For the cake:
4 large eggs
1 cup cake flour
1/2 cup ground unsalted pistachios (see Healthy Ingredient Spotlight and Quick Kitchen Nugget in weekly newsletter)
1/2 teaspoon baking powder
1 cup sugar, divided use
1/2 cup extra virgin olive oil
1 teaspoon vanilla
1/3 cup room-temperature water
1/4 teaspoon fine sea salt
1/2 teaspoon cream of tartar
For the filling and garnish:
4-1/2 ounces white chocolate
1-1/2 cups heavy cream, divided use
2 tablespoons confectioners’ sugar
2 pints raspberries
1/4 cup unsalted pistachios, coarsely chopped
Optional: edible dried rose petals
Directions
Step 1
Make the cake: Separate the yolks from the whites when the eggs are cold and allow them to come to room temperature.
Step 2
Place one of your oven racks in the center of the oven; preheat to 325°F. Line a 17-by-13-inch rimmed sheet pan with parchment paper (do not grease it).
Step 3
In a small bowl, whisk together the flour, ground pistachios, and baking powder; set aside. In a large bowl or the bowl of a stand mixer fitted with the whisk attachment, beat the egg yolks and a 1/2 cup of the sugar at medium speed until pale, about 2 minutes. Mix in the olive oil, vanilla, and water. On low speed, fold in the flour mixture. If you have only one stand mixer bowl, transfer the batter to another bowl and wash the stand mixer bowl and whisk thoroughly—any fat will prevent the egg whites from whipping.
Step 4
In a separate large bowl or the cleaned bowl of the stand mixer fitted with the whisk attachment, beat the egg whites on medium-low speed until foamy, about 30 seconds. Add the salt, cream of tartar, and remaining 1/2 cup sugar. Slowly increase the speed to high and beat until you achieve a glossy meringue that holds firm peaks, 5 to 8 minutes depending on your mixer.
Step 5
Add a 1/4 of the meringue to the batter and mix thoroughly to incorporate (this will lighten it). Add the remaining meringue in 3 batches, gently folding after each addition until only a few streaks of meringue remain (err on the side of undermixing to keep the batter billowy).
Step 6
Transfer the batter to the sheet pan and smooth out with a large offset spatula; be sure to get into the corners of the pan. Bake for 10 minutes, then rotate the sheet pan in the oven for more even baking. Continue baking until the top is golden brown and springs back when gently pressed, 10 to 15 minutes more.
Step 7
Remove the sheet pan from the oven and slide the cake and parchment paper onto a wire rack to cool. After 10 minutes, invert the cake onto another rack and gently peel off the parchment paper. Let the cake cool completely.
Step 8
Make the filling: Melt the white chocolate and a 1/3 cup heavy cream in the microwave in 1-minute increments at power 4 until just about melted. Use a small spatula to stir until completely smooth; let cool to room temperature.
Step 9
Place the rest of the cream in a large bowl or the clean bowl of the stand mixer fitted with the whisk attachment. Whisk until thick, then with the mixer running on low speed, add the cooled melted white chocolate. Increase the speed and whip until peaks form. Chill in the fridge for 15 minutes for easier spreading.
Step 10
While the cream is chilling, trim the edges of the cake. Sprinkle on the confectioners’ sugar and use your hands or a pastry brush to spread it out. Cut the cake into 3 sections, each about 12 inches long and just over 5 inches wide. Rinse the raspberries and pat them dry. Reserve 20 berries and lightly mash the rest in a bowl.
Step 11
To assemble the cake, place one layer on a rectangular serving plate and spread on 1/3 of the filling, then press in half the mashed berries. Repeat with another layer of cake, another 1/3 of the cream, and the rest of the mashed berries. Top with the final cake layer and spread the rest of the cream on top. Garnish with the whole berries, chopped pistachios, and, if desired, rose petals.
Chicken Scallopini with Olives Recipe, Spotlight on Balsamic Vinegar, Making Chicken Scallopini, The Future of Personalized Disease Prevention Plans and Exercise for Better Sleep
Looking to elevate midweek dinners? This chicken recipe is made with thin slices of cutlets, often called scallopini, which cook up quickly, and it’s finished with a sauce that comes together in just a few more minutes. I’m also sharing a fascinating look at the future of personalized health—how advances in technology may one day pinpoint your unique health risks and help you prevent them. One thing you can do right now is to learn how to get better sleep using exercise as an aid.
Chicken Scallopini with Olives
Healthy Ingredient Spotlight
Balsamic Vinegar
A true balsamic vinegar crafted according to time-honored techniques in Modena, Italy, is the perfect balance of acidity, sweetness from grape must (the juice of freshly pressed grapes—skins, seeds, and stems), and woodiness from aging in special barrels. As a finishing touch, it imparts richness and complexity to savory dishes. And unlike commercial sauces and salad dressings, it has no added sugar—just natural sweetness from the grapes.
Because you don’t want to cook it, balsamic is typically added as a last step or a garnish of sorts—it’s perfect drizzled over filet mignon or a fine risotto. It’s also a wonderful way to sauce mature or fresh cheeses, charcuterie, steamed vegetables, and savory tarts. I especially love it over strawberries, ice cream (especially vanilla olive oil ice cream), and flourless chocolate cake.
Quick Kitchen Nugget
Making Chicken Scallopini
Slicing chicken into scallops is not as complicated as it sounds. The most important tool is a sharp, non-serrated knife, and the most important part of the technique is placing the palm of one hand straight out on the top of the breast as it lies flat on your cutting board—point your fingers toward the ceiling and away from your knife. With an average-sized breast, make one horizontal cut in the length of the breast to separate it in two. For a very large breast, you might be able to fillet it into 3 pieces—the top slice will most likely have less surface area than the others, and that’s fine.
To make the pieces even thinner (the ideal thickness for fast cooking is about 1/4 inch), you can pound them between two pieces of parchment paper with a kitchen mallet or one end of a rolling pin. Start gently to avoid pounding a hole in the scallopini, and go across each piece in a uniform pattern for even thickness.
For Your Best Health
The Future of Personalized Disease Prevention Plans
Most of us know about general guidelines for healthy living, such as eating nutritious foods and getting daily exercise. But what if you could combine these lifestyle habits with a personalized plan that takes into account your unique risks for developing specific diseases in order to help catch and treat them early or prevent them altogether? According to Victor Ortega, MD, PhD, associate director for the Mayo Clinic Center for Individualized Medicine in Arizona, science is drawing closer to making personal health forecasts possible.
That’s because of new and sophisticated technologies that capture data spanning entire genomes, Dr. Ortega said. The complex scores are compiled from a combination of data from thousands to hundreds of thousands of a person’s DNA sequence variants. This type of large genome-wide data has the potential to predict disease risks, including heart disease, diabetes, and certain cancers.
Each person has millions of genetic variants, each having a small effect. But together, these variants can increase the risk of getting a condition. A polygenic risk score estimates the overall risk someone has of getting a disease by adding up the small effects of variants throughout an individual’s entire genome.
“Imagine knowing your genetic predisposition for having a heart attack in your 50s or if you’re in the top 5% of the population for the risk of cancer or diabetes based on data from your whole genome. With this knowledge, you could make informed lifestyle choices and receive enhanced screenings to mitigate that risk,” Dr. Ortega said.
As a pulmonologist and genomic scientist, Dr. Ortega is leading a charge to breathe new life into precision medicine advancements. His mission is rooted in a deep commitment to health equities and inspired by his grandmother. “My grandmother died of asthma, and that should not have happened. She was Puerto Rican like me, and Puerto Ricans have the highest severity and frequency of asthma of any ethnic group in the world,” Dr. Ortega said. “They also represent less than 1% of people in genetic studies. So, I’ve made it a life mission to develop cures and diagnostics for people like my grandma and for all people.”
Some people who don’t have a high risk score for a certain disease can still be at risk of getting the disease or might already have it. Other people with high risk scores may never get the disease. People with the same genetic risk can have different outcomes, depending on other factors such as lifestyle determining one’s lifelong environmental exposures, also called the exposome. Dr. Ortega said that getting to the point where all people know their polygenic risk scores will require a solid foundation of “omics” research and datasets, cutting-edge technologies, and further discoveries of gene-disease links, all of which are within his team’s expertise and capabilities. Omics is an emerging multidisciplinary field of biological sciences that encompasses genomics, proteomics, epigenomics, transcriptomics, metabolomics, and more.
“It’s going to take considerable work and planning, but it really is the way of the future,” he said. In the shorter term, Dr. Ortega plans to transition more omics discoveries from research laboratories to the clinic. Omics data can help identify the molecular culprits driving a person’s disease, as well as biomarkers that can lead to the development of targeted treatments and diagnostics.
Recent omics discoveries at the Mayo Clinic Center for Individualized Medicine have enabled scientists to predict antidepressant responses in people with depression and discover a potential therapeutic strategy for bone marrow cancer. Scientists have also used omics to pinpoint genetic variations that potentially increase the risk for severe COVID-19, uncover potential clues for preventing and treating gliomas, and unravel the genetic mystery of a rare neurodevelopmental disorder.
Dr. Ortega is leading the development of a polygenic risk score framework for Mayo Clinic, beginning with interstitial lung disease. This condition, marked by the progressive scarring of lung tissue, is influenced by both rare gene variants and a collection of more common variants, all of which are captured together in polygenic risk scores.
Drawing from his years of extensive clinical experience in treating patients with severe respiratory illnesses, Dr. Ortega is also working to expand genomic testing to a broader set of diseases. He highlights the center’s collaborative Program for Rare and Undiagnosed Diseases as an effective model that he hopes to amplify. The program proactively engages healthcare teams across Mayo’s clinical practice to conduct targeted genomic testing for patients with a suspected rare genetic disease. Expanding this strategy to more diseases will help build collaborations across Mayo and educate more clinicians on genomics. It may also ensure that the most effective genomic sequencing tests are given to patients, ultimately improving patient care and outcomes.
Fitness Flash
Exercise for Better Sleep
“Engaging in winter sports and recreational activities is an excellent way to support cardiovascular health and overall well-being,” said Alexander P. Sah, MD, FAAOS, orthopedic surgeon and spokesperson for the American Academy of Orthopaedic Surgeons (AAOS), the world’s largest medical association of musculoskeletal specialists. “However, cold weather brings unique risks that shouldn’t be ignored. Each year, healthcare facilities across the country see an uptick in bone and joint injuries tied to winter activities, many of which are preventable with the right preparation and safety measures.”
When you’re heading outdoors to enjoy your favorite cold-weather activities as well as when snuggling up in front of a roaring fire, consider these safety tips from Dr. Sah and fellow bone and joint health experts at AAOS to keep winter conditions from making routine activities hazardous:
Protect your back when shoveling snow. Lifting injuries can happen quickly and are very painful. Bend at the knees to use the large leg and glute muscles instead of your back when picking up heavy items. Don’t twist or rotate while lifting, especially when shoveling. Bend your knees and pivot your whole body, not just your torso.
Tread lightly and move confidently. If you live in a wintry climate, icy surfaces can lurk anywhere. In fact, the Centers for Disease Control and Prevention reports that approximately 1 million Americans are injured annually because of falling on ice and snow. Wear shoes with good traction to prevent slipping and falling, or buy slip-on shoe gear that adds traction when walking on ice.
Ski smart. Anterior cruciate ligament tears in the knee joint are common among skiers and snowboarders. Many injuries occur from falling backward or twisting the knee. Research has shown that keeping arms forward and hips over the knees can reduce the risk of injury. Adjust your bindings to meet your ability.
Don’t get burned. Practice caution with all types of open flames, such as candles and fireplaces, as well as when using your kitchen stove, and keep children and pets far away from them. Know what to do in case of a burn: Treat minor burns with cool running water, a sterile bandage, and an over-the-counter pain reliever. Serious burns require immediate medical attention.
Grated hard cheese, like Parmigiano-Reggiano, makes a great addition to panko for breading chicken. Olives and diced tomatoes combine for a zesty sauce. Choose whatever olives you like best. For a milder taste, I love Castelvetrano olives; for a stronger taste, go for Kalamata.
Ingredients
3 tablespoons whole wheat flour
1 teaspoon coarse sea salt
1 teaspoon freshly ground black pepper
2 large eggs, well beaten
1/2 cup freshly grated Parmigiano-Reggiano
1/2 cup panko or fine fresh breadcrumbs
1/4 cup extra virgin olive oil, plus more for drizzling
4 boneless, skinless chicken breasts cut scallopini-style (see Healthy Ingredient in our weekly newsletter)
4 ounces mushrooms, sliced
One 28-ounce can diced tomatoes
1 cup pitted olives
1/4 cup chopped fresh basil
1 tablespoon capers with their brine
1 tablespoon balsamic vinegar of Modena, such as Condimento Barili Exclusivi, plus more for drizzling
Directions
Step 1
Set out three glass pie plates or wide bowls. In one, add and mix the flour, salt, and pepper; in another, place the beaten eggs; and in the third, add and mix the grated cheese and breadcrumbs.
Step 2
Heat a large frying pan over medium heat. When hot, add the olive oil and, working quickly, dip a chicken piece in the flour, then the egg, and then in cheese-breadcrumbs, and add to the pan. Repeat with as many pieces as will fit without crowding; if necessary, cook in two batches. Sauté until the undersides are brown and crispy, about 5 minutes, then flip and continue to sauté until cooked through, about another 3 minutes or until an instant-read thermometer reads 165°F. Add the mushrooms to the pan and sauté lightly.
Step 3
If you cooked the chicken in batches, return them all to the pan. Add the tomatoes with all their juice, the olives, basil, capers, and brine and bring to a low boil. Cook for 5 minutes, using a spatula to scrape up any fond on the bottom of the pan. Drizzle on the vinegar and serve. Pass more vinegar and olive oil for drizzling.
Beef Stew à la Française Recipe, Spotlight on Dijon Mustards, Dredging Meat, A Different Kind of Resolution and How to Avoid Injury During Winter Activities
When there’s a chill in the air, there needs to be something hot and tasty on the stove! My version of beef stew adds a few French touches—notably the Dijon mustards and brandy—for a dish that’s as delicious as it is comforting. For even greater well-being, consider becoming an optimist—it’s a state of mind with unique benefits. And on a practical level, the American Academy of Orthopaedic Surgeons has tips for staying safe when conditions are icy.
Beef Stew à la Française
Healthy Ingredient Spotlight
Dijon Mustards
Dijon, France, is the capital of the Burgundy region, known not only for its wines but also for its mustards. Traditional Dijon mustard is creamy yet spicy and my go-to for making delicious vinaigrettes and adding pungency to soups and stews, not to mention sandwiches and canapés. I also appreciate Dijon mustard variations, like grainy mustard—which primarily consists of whole mustard seeds—and country style, a mix of creamy and grainy. Dijon mustard’s heat comes from using brown and black mustard seeds—yellow mustards, made with yellow mustard seeds, are a lot milder. Unlike Champagne, which must be made from grapes from the Champagne region to bear that name, Dijon is not a protected term and can be made anywhere as long as it follows a certain recipe. For a true French Dijon mustard, check out the Maille brand, which was started in 1747 and is readily available on supermarket shelves in the US. Traveling? Maille has boutiques in Dijon, Paris, and London.
Quick Kitchen Nugget
Why Dredge?
Dredging meat in flour before cooking serves a tasty purpose: It encourages browning and, in turn, enhances flavor. Dredging as part of breading chicken cutlets, for example, helps the egg and then the breadcrumbs adhere. And it helps to thicken stews as they cook. While most recipes call for dregding with all-purpose flour, using whole wheat or white whole wheat flour has the edge—both of these flours retain the nutrients of the whole grain without changing the taste of the finished dish.
For Your Best Health
A Different Kind of Resolution
Beyond diet and exercise, there’s another resolution that may be even easier to stick with: embracing optimism. According to Scott L. Rogers, JD, a lecturer at the University of Miami School of Law and director of the Mindfulness in Law Program, there are many advantages to cultivating this state of mind. Here are some of his thoughts:
Optimism impacts mental and emotional well-being in stressful situations. Optimism shapes how you interpret situations and can often reduce your perceived stress. Even more, optimism can help you navigate rough situations more effectively, leading to better outcomes that enhance your emotional well-being.
An optimistic mindset can contribute to personal and professional success. When challenges arise, how we perceive and respond to them largely depends on our perspective and outlook for the future. An optimistic mindset—a way of approaching our experiences that recognizes the opportunities within situations and believes in our ability to contribute to positive outcomes—enables us to more effectively identify and pursue paths to achieve desired results.
Optimism can enhance physical health. Research suggests that approaching life’s events with a more optimistic outlook can boost health in part because of the release of hormones and neurotransmitters that improve mood and provide protective effects on the body. Additionally, positive emotions associated with optimism may boost the immune system, making the body more resistant to infections, reducing the risk of chronic diseases, and protecting against anxiety and depression.
Optimism can positively influence relationships and social connections. Optimism is contagious. Spending time with people who see the glass as half full—and feel empowered to refill it when it’s empty—can positively influence your outlook. Optimistic individuals tend to focus on solutions rather than dwelling on problems. Their hopeful and resilient approach not only models constructive ways of viewing the world but also helps reinforce optimistic thinking patterns while counteracting self-doubt and negative self-talk.
Optimism can help you overcome challenges. By focusing on the positive side of things, you’ll be more likely to view challenges as opportunities for learning and growth. You’ll start to see setbacks as external and temporary rather than internal and permanent. Over time, these tendencies become reinforced, building resilience.
Rogers pointed out that optimism can be cultivated through mindfulness, gratitude, cognitive-behavioral techniques, and spending time with optimistic and supportive people. He also gave two important reminders about optimism: “The first is that all of us can develop a more optimistic mindset. The second is that change takes place over time—a gradual process where little shifts can be rewarding and a gift to both you and those with whom you work and [who you] love.”
Fitness Flash
Avoiding Injury During Winter Activities
“Engaging in winter sports and recreational activities is an excellent way to support cardiovascular health and overall well-being,” said Alexander P. Sah, MD, FAAOS, orthopedic surgeon and spokesperson for the American Academy of Orthopaedic Surgeons (AAOS), the world’s largest medical association of musculoskeletal specialists. “However, cold weather brings unique risks that shouldn’t be ignored. Each year, healthcare facilities across the country see an uptick in bone and joint injuries tied to winter activities, many of which are preventable with the right preparation and safety measures.”
When you’re heading outdoors to enjoy your favorite cold-weather activities as well as when snuggling up in front of a roaring fire, consider these safety tips from Dr. Sah and fellow bone and joint health experts at AAOS to keep winter conditions from making routine activities hazardous:
Protect your back when shoveling snow. Lifting injuries can happen quickly and are very painful. Bend at the knees to use the large leg and glute muscles instead of your back when picking up heavy items. Don’t twist or rotate while lifting, especially when shoveling. Bend your knees and pivot your whole body, not just your torso.
Tread lightly and move confidently. If you live in a wintry climate, icy surfaces can lurk anywhere. In fact, the Centers for Disease Control and Prevention reports that approximately 1 million Americans are injured annually because of falling on ice and snow. Wear shoes with good traction to prevent slipping and falling, or buy slip-on shoe gear that adds traction when walking on ice.
Ski smart. Anterior cruciate ligament tears in the knee joint are common among skiers and snowboarders. Many injuries occur from falling backward or twisting the knee. Research has shown that keeping arms forward and hips over the knees can reduce the risk of injury. Adjust your bindings to meet your ability.
Don’t get burned. Practice caution with all types of open flames, such as candles and fireplaces, as well as when using your kitchen stove, and keep children and pets far away from them. Know what to do in case of a burn: Treat minor burns with cool running water, a sterile bandage, and an over-the-counter pain reliever. Serious burns require immediate medical attention.
The aromas wafting from this stew as it cooks are tantalizing! And the finished dish is worth the wait (it gets even better the next day). Enjoy it on its own, over broad noodles, or with a side of creamy mashed potatoes.
Ingredients
1/4 cup whole wheat flour
1 teaspoon sea salt, plus more as needed
1 teaspoon freshly ground black pepper, plus more as needed
4 tablespoons extra virgin olive oil, divided use
4 garlic cloves, minced
12 shallots, trimmed and peeled
12 ounces white mushrooms, trimmed as needed and sliced
2 pounds stew beef, trimmed of external fat and cut into roughly 1-inch chunks
1/2 cup Armagnac, Cognac, or other brandy
2 cups beef stock, more as needed
1/2 cup dry red wine
1/3 cup creamy Dijon mustard
1/3 cup whole-grain Dijon mustard
1 teaspoon herbes de Provence
6 carrots, peeled and sliced into 2-inch lengths
Directions
Step 1
In a bowl large enough to hold the meat, whisk together the flour, salt, and pepper; set aside near your stovetop. Heat a large Dutch oven or stockpot over medium heat. When hot, add 2 tablespoons olive oil, the garlic, and shallots, and sauté until they soften. Add the mushrooms and continue cooking until they’ve browned. Use a slotted spoon to transfer the garlic, shallots, and mushrooms to a bowl.
Step 2
Add the rest of the olive oil to the pot. Dredge the meat cubes in the flour mixture and add them to the pot (work in batches if needed to avoid crowding). Use tongs to turn them to get a nice sear on all sides. Deglaze the pot with the brandy, using a spatula to get up all the bits of fond on the bottom.
Step 3
Add back the vegetables and the rest of the ingredients, stirring to combine. Bring the liquid to a simmer, cover but leave the lid slightly ajar, and cook over low heat for 2 hours. Check periodically to see whether you need to add more stock to avoid scorching. When done, the meat should be so tender that it almost falls apart. Taste and add more salt and pepper if needed.
Yields 8 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.
Mini Pistachio Thumbprint Cookies Recipe, For Your Best Health: The Mediterranean Diet (Still No. 1)
Among the most important news items I share in this newsletter are results of scientific studies on the benefits of olive oil and, in a larger context, the Mediterranean diet. I love to report on research that shows how this way of eating—and living—has positive impacts on heart and brain health and can help ward off serious chronic diseases including diabetes and dementia.
It’s also rewarding to see how the diet has been adopted here in the US and how many of our esteemed institutions, such as the American Heart Association and the Cleveland Clinic, recommend it. An annual survey that so many people appreciate reading is the U.S. News & World Report’s ranking of dietary plans or “Best Diets.” And for the seventh year in a row the Mediterranean diet triumphs in the top spot. I’ll detail the highlights of the magazine’s reasoning right after this delicious recipe for cookies you can enjoy guilt-free—in moderation, of course.
With a minimal amount of sugar, these cookies pack all the heart-healthy benefits of nuts, a key food—along with extra virgin olive oil—of the Mediterranean diet. Though sweets are the smallest food group on the Mediterranean diet food pyramid, we know that an occasional treat can help us stay on track with this healthful way of eating. This recipe shows that you don’t have to make huge sacrifices to enjoy it.
Ingredients
1 cup shelled pistachios
1-1/2 cups almond flour
1/2 cup granulated sugar
2 large egg whites
1/4 teaspoon sea salt
2 tablespoons extra virgin olive oil
1/2 teaspoon almond extract
1 teaspoon vanilla extract or paste
1/4 cup raspberry or apricot all-fruit (no sugar added) preserves, such as Polaner or St. Dalfour
Directions
Step 1
Preheat your oven to 350°F. Line two rimmed sheet pans with parchment paper. Use a spice or coffee bean grinder to pulverize the pistachios (you may need to do this is batches). Transfer to a large bowl along with the almond flour and sugar, and mix thoroughly.
Step 2
In a stand mixer or large bowl with a hand mixer, beat the egg whites and salt at a low speed until frothy, then increase the speed and beat until you get soft peaks. Briefly whip in the olive oil and the extracts. Fold the whites into the nut mixture with a large spatula until fully combined. The dough will be very firm.
Step 3
Using a 1-inch ice cream scoop or melon baller, make dough balls and evenly space them on the parchment-lined pans. Use your thumb to make an indentation in the top of each cookie, flattening the centers and then filling each with a half-teaspoon or so of preserves.
Step 4
Bake just until set, about 15 minutes, rotating the pans halfway through. Wait 5 minutes before transferring the cookies to a rack to cool. When completely cooled, store in an airtight tin.
Yields about 44 cookies
For Your Best Health
The Mediterranean Diet: Still No. 1
According to the U.S. News & World Report 2024 rankings, created in partnership with The Harris Poll and with input from a panel of leading health experts, the Mediterranean diet has once again taken the No. 1 spot in the Best Diets Overall category, thanks to its focus on diet quality and primarily plant-based foods. The Mediterranean diet also claimed the top spot in the categories Best Diets for Diabetes, Best Heart-Healthy Diets, Easiest Diets to Follow, Best Diets for Bone and Joint Health, Best Family-Friendly Diets, and Best Diets for Healthy Eating, and the No. 2 spot in the Best Weight Loss Diets and the Best Plant-Based Diets categories.
One of the reasons it’s both adoptable and adaptable is that there are so many cuisines to choose from when looking for recipes. Dishes that are popular in Turkey and Greece will offer different tastes than those from Italy, France, or Spain or from Morocco and other North African countries. But the unifying elements are the same: the emphasis on vegetables, fruits, extra virgin olive oil, nuts, whole grains, legumes, herbs, spices, and other plant-based foods that leave you feeling satisfied; minimal food processing; and a convivial atmosphere in the kitchen and at the table.
The Mediterranean diet also ranks high for what it leaves out:saturated fat, added sugars, and excess salt—all so prevalent in the typical American diet and so likely to leave you wanting more because foods with a low-nutrient profile are not truly satisfying. Eating them regularly also poses health risks. Eating a Mediterranean-style diet, on the other hand, translates to a longer life, a higher quality of life, and a lower risk of chronic diseases such as cancer, dementia, and heart disease.
The Mediterranean diet food pyramid is a great way to visualize the foods to focus on and how often to eat them. Whole grains, legumes, vegetables, fruit, and olive oil make up most of your daily intake. Seafood can be enjoyed a few times a week; animal proteins like poultry, eggs, cheese, and yogurt less often; and red meat less often still. But you also have a lot of leeway, so you don’t need to feel guilty about eating foods not on the pyramid. Nothing is totally eliminated, though you’re advised to eat foods like sugary desserts, butter, heavily processed foods like frozen meals, candy, and refined grains and oils sparingly.
Mediterranean Food Pyramid
To get started on the Mediterranean diet, or to more closely follow it, U.S. News & World Report suggests these tips:
Think of meat as your side dish and whole grains or vegetables as your main dish.
Look beyond Greek and Italian cuisines for inspiration—in all, 22 countries border the Mediterranean Sea!
As with any diet, do some advance meal planning so you won’t be tempted by convenience foods after a long day at work. For instance, cook up a batch of grains or lentils on the weekend to use for meals throughout the following week.
Make water your main source of hydration. Wine is considered optional and then only in moderation—one to two glasses per day for men and one glass per day for women.
Composed Roasted Beet Salad Recipe with Balsamic Vinegar, Spotlight on Whisks, Speaking More than One Language to Fight Alzheimer’s, and Protecting Against Falls at Every Age
Roasting brings out the flavors of autumn vegetables, making them exceptionally delicious—and the only thing better than drizzling them with extra virgin olive oil is also adding a few drops of rich balsamic vinegar from Modena, Italy. That’s why I’m so excited to announce my third collection of artisanal vinegars from the T. J. Robinson Curated Culinary Selections and the following recipe so that so well highlights my balsamic vinegar, Condimento Exclusivi Barili.
Also in this issue…If you’re looking for new pastimes as the weather changes, consider learning another language—a study review found that the brain reserves you’ll create could delay the arrival of dementia symptoms. And to protect physical health at every age, get to know simple steps to help prevent falls.
This is a great time of year to sample the savory sweetness of yellow beets. Roasting beets intensifies their surprising sweetness, a palate-pleasing contrast to the greens in this recipe. The bold flavors in this salad need just olive oil and balsamic vinegar to dress it, but you’ll need to bypass imposters and source true aceto balsamico from Italy—see the Healthy Ingredient Spotlight in my newsletter.
Ingredients
4 large yellow beets
2 tablespoons extra virgin olive oil, divided use, plus more for drizzling
1 tablespoon balsamic vinegar from Modena, plus more for drizzling
4 cups assorted salad greens
2 ounces Parmigiano-Reggiano shavings
1 ounce chopped hazelnuts
Directions
Preheat your oven to 400°F. Line a rimmed sheet pan with parchment paper. Trim the beets but don’t peel them, and cut into quarters. Transfer to the sheet pan and toss with 1 tablespoon olive oil. Roast until tender, up to one hour. Out of the oven, roll up the beets in the parchment paper and allow them to sit for 10 minutes; this makes it easy to now take off the peels. Toss them with the rest of the olive oil and the tablespoon of vinegar. Divide the greens among four plates and top with equal amounts of beets, cheese shavings, and hazelnuts. Drizzle with more olive oil and vinegar.
Yields 4 servings
Healthy Ingredient Spotlight
Authentic Balsamic Vinegar
As those of you who have already been enjoying the vinegars of the T. J. Robinson Curated Culinary Selections know, after years of requests from members of the Fresh-Pressed Olive Oil Club, I made it my mission to source the best artisanal vinegars on the planet. That meant distinguishing true aceto balsamico or balsamic vinegar from its many pretenders.
With so many bottles on store shelves labeled “balsamic,” it’s important to know how to choose correctly. First and foremost, the vinegar must be completely crafted in Modena, a city within the Emilia-Romagna region of Italy, according to exacting, centuries-old standards enforced by the local consortiums. Anything else is, quite simply, not balsamic vinegar. Beyond this, the ultimate quality of a Modena balsamic depends on the skill of the producer, including knowing what wood to pick for each period of aging.
When in Italy, I always look forward to walking through the pristine olive groves at Acetomodena, the producer of my collection’s balsamic vinegar.
A few different types of balsamic vinegars are available within the strict guidelines. There is Aceto Balsamico Tradizionale DOP (Denominazione di Origine Protetta or Protected Origin Denomination), which can take generations to make and is wildly expensive. That’s because it’s crafted exclusively from cooked grape must—all parts of the grapes are used—and aged for a minimum of 12 years and sometimes 25 years or even longer. A few ounces cost well over a hundred dollars, so it’s not used for cooking or making vinaigrettes but for drizzling sparingly on foods as a finishing touch.
The next is Aceto Balsamico di Modena IGP (Indicazione Geografica Protetta or protected geographical indication). It must be made from grape must and wine vinegar only and aged in wooden barrels for at least two months, but can be aged for as long as three years, which allows it to get sweeter and more harmonious as it achieves the perfect ratio of density to acidity. Many companies take the industrial route, rapidly boiling down the grape must, which often imparts the taste of burnt toast, and aging for the bare minimum.
Choosing the best vinegars for you can be as complex as choosing the best fresh-pressed olive oil. I love working with Gary Paton of Società Agricola Acetomodena in Modena and tasting just how nuanced “balsamic vinegar” can be, depending on the aging process.
The Acetomodena balsamic in my collection is a special IGP vinegar called Condimento Barili Exclusivi. The “condiment” designation allows producers more freedom to craft a vinegar that goes beyond strict IGP requirements with a taste akin to that of the Aceto Balsamico Tradizionale—it has the perfect balance of acidity, sweetness from grape must, and woodiness from the barrel aging.
Why you should have this vinegar in your kitchen: A pure balsamic vinegar, sweet and thick, is a culinary essential. It adds the perfect finish to cheeses, salads, grilled foods from vegetables to meat, and even desserts, like strawberries and figs.
Quick Kitchen Nugget
Whisks Aplenty
Having a few well-made whisks makes important cooking prep steps nearly effortless. But with so many sizes—and shapes—available, how do you know which ones you really need?
Start with a French whisk, long and narrow with numerous loops of wire, or tines, great for beating eggs and making egg-based sauces, custards, and curds. Add a balloon whisk, an overall large whisk that balloons to more of a ball shape at the end, for combining large volumes of dry or wet ingredients and whipping cream and egg whites if you don’t have a stand or hand mixer. Balloon whisks typically have fewer loops than smaller whisks so that ingredients don’t get caught in them. A very small mini-whisk is ideal for beating small quantities of vinaigrette, a single egg, or cocoa and milk for a cup of hot chocolate. There are more exotic shapes you can buy, like a flat whisk for reaching all around a saucepan and a coiled whisk (with a small oval of coiled wire at the end), if you’re an equipment lover.
Most important is whisk construction. Cheaply made whisks fail early on—the wires pop out of the handle or they just don’t have enough loops to be effective. Look for whisks made of high-quality, dishwasher-safe stainless steel. To avoid scratching nonstick saucepans, you’ll also want whisks made of silicone—just keep in mind that they’re more fragile and tend to require more arm work on your part.
For Your Best Health
Sprechen Sie Deutsch?
Or Italian, French, or Spanish? Today may be a great day to start! A new review conducted at UCLA and published in the Journal of Alzheimer’s Disease examined the numerous and often conflicting studies on whether regularly speaking two or more languages can help fight Alzheimer’s.
According to the review’s results, being bi- or multi-lingual does increase the brain’s cognitive reserve, a protective effect thought to stem from the executive control involved in managing multiple languages. The review acknowledged that findings in the various studies reviewed were not consistent when it came to factors like the age at which people should start learning another language, how proficient they need to be in it, or how often they need to use it. There also isn’t hard evidence that it can prevent Alzheimer’s, but most did find that the increased cognitive capacity and resilience of the brain’s frontal lobe from learning languages can delay the emergence of dementia symptoms by about 4 to 5 years. And that delay has a potentially significant impact on the course of the disease for those who get it. Another positive is that learning a new language can be fun in the here and now, especially with easy-to-access programs like Duolingo and Babbel, which have apps for your smartphone and free trials.
Fitness Flash
Protecting Against Falls At Every Age
We face not only mental but also physical perils as we age, and one of the most devastating can be a fall that breaks a bone, especially a hip. UNLV assistant professor, physical therapist, and board-certified neurological clinical specialist Jennifer Nash, DPT, CNS, explains it’s hard to recover from a hip fracture, and afterward, many people are unable to live on their own. More than 95% of hip fractures are caused by falling, usually by falling sideways. Women account for three-quarters of all hip fractures, often because of osteoporosis, which weakens bones and makes them more likely to break. Recovery from a broken hip can be grueling. It can land you in the hospital for a week and possibly a care facility afterward to continue healing.
During recovery, every activity of daily living, including any exercise, can be painful. That pain can create a vicious cycle when it comes to physical inactivity: The less you do, the less you will be able to do. Decreased activity leads to decreased strength and function, which leads to deconditioning, increased fear of activity, and decreased quality of life. This can all lead to even greater inactivity, Dr. Nash points out.
The answer is to do your best to prevent a fall in the first place with a plan based on guidelines from the National Council on Aging:
Participate in a good balance and exercise program. Try a community exercise program or get started on an individualized program with the help of a physical therapist.
Check in with your healthcare provider. Review any medications you’re taking for side effects that include dizziness. In fact, if different specialists have prescribed different medications for you, ask your primary care doctor or pharmacist to review them all for negative interactions. Have your blood pressure checked—some people experience dizziness from a blood pressure drop when they stand up from seated exercises or just from being in a chair.
Have your vision and hearing checked annually. Three components make up the body’s balance system: vision, proprioception (the ability to sense where you are with your feet), and the vestibular system (the inner ear). Dr. Nash says hearing is important for your balance. If you can’t hear someone coming up behind you, you might get startled and trip. Or maybe you can’t hear someone warning you about an uneven surface, which could lead to a fall. At a certain age, she says that, compared to single-focus lenses, bi-focal or tri-focal lenses can be problematic because they can lead you to look through the reading lens to climb stairs or uneven surfaces, and that can create depth-perception issues.
Create a safe home environment. Remove any and all tripping hazards like loose cords and clutter along the floor, even throw rugs. Improve your lighting, especially on stairs, which should have at least one railing. Add grab bars in key areas like the shower and near the toilet. Make sure there’s a night light on the path to the bathroom to lessen the chance of falling if you wake up in the middle of the night to go.
And if you ever do experience a fall and hit your head, call your doctor right away and ask about getting evaluated for a traumatic brain injury or TBI. Don’t wait for symptoms to appear.
