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Olive Oil Hunter News #248

Posted on by The Olive Oil Hunter

Chicken Noodle Soup Recipe, Spotlight on Parsnips, Defatting Stock, High-fat Cheese and Dementia Risk plus Fitness Trends

So many of the recipes in The Olive Oil Hunter Newsletter and my e-cookbooks call for chicken stock. Yes, there are good-quality store brands, but nothing compares to homemade. The recipe is simple, and though stock requires monitoring over four hours, one batch can make enough for many recipes. It freezes perfectly, so you’ll always have some when you need it. And with a few more ingredients it becomes a delicious meal. Also in this edition, I’m sharing a surprising study on a potential benefit of high-fat cheese and the American College of Sports Medicine’s 2026 exercise trend report, with popular ways to stay fit and active.

Chicken Noodle Soup

  • Chicken Noodle Soup Chicken Noodle Soup

    Often called Jewish penicillin, homemade chicken soup is soothing whether you’re feeling under the weather or just want to shake off winter’s chill. This recipe yields at least 4 quarts of stock and most of the fixings for a chicken soup dinner—that’s why I use a whole bird and not just parts.

    Ingredients

    • 2 pounds large carrots, trimmed, peeled, and cut into large chunks
    • 6 large celery stalks, trimmed and cut into chunks
    • 1 large onion, peeled and quartered
    • 4 parsnips, trimmed, peeled, and cut into large chunks
    • 4 fresh flat-leaf parsley sprigs 
    • 4 fresh dill sprigs
    • 1 tablespoon coarse sea salt
    • 20 black peppercorns
    • One 4- or 5-pound chicken, quartered
    • One 12-ounce bag of egg noodles
    • Extra virgin olive oil for drizzling

    Directions

    Step 1

    Place the vegetables and herbs in a large stockpot and add water to cover them by about 4 inches. Add the salt and peppercorns and bring to a boil. Lower the heat, cover the pot with a lid, and cook at a low boil for 2 hours. 

    Step 2

    Add the chicken and cook for another 2 hours with the lid slightly ajar. The chicken should readily fall off the bones when done.

    Step 3

    Use tongs to transfer the carrots, parsnips, celery, and chicken to a large bowl; let cool slightly. Remove and discard the chicken skin and bones. Set the meat and vegetables aside. 

    Step 4

    Strain the broth to remove the herbs, any bits of onion, and peppercorns. Return 8 cups to the stockpot and keep warm. Let the rest cool to room temperature.

    Step 5

    Cook the egg noodles according to package directions. When ready, strain and divide among 6 soup bowls. Add some chicken and vegetables and ladle in broth. Drizzle with olive oil and serve.

    Step 6

    To store the rest of the stock: Ladle the room-temperature broth into freezer-safe containers. See Quick Kitchen Nugget in my weekly newsletter for removing fat if desired. Keep what you’ll use during the coming 7 to 10 days in the fridge and freeze the rest, labeling each lid with the contents and date.

    Yields 6 soup servings plus 6 to 8 quarts of stock

Healthy Ingredient Spotlight: Parsnips

Healthy Ingredient Spotlight

Parsnips

Parsnips and spices

Parsnips are the often-overlooked member of the carrot family, though they’re even sweeter than their orange cousin, especially when cooked—they add great richness to any broth.

High in fiber, parsnips are good sources of potassium and vitamins C and folate and have both anti-inflammatory and antifungal properties.

Look for parsnips that are firm and have a slightly off-white or ivory color—if they’ve turned yellow, they’re old. Store them in the fridge as you would carrots: in a crisper drawer wrapped in a cloth veggie bag or, if placed in a plastic bag, with a paper towel to soak up excess moisture.

To prep before using, cut off the tops and tips as needed. You can leave on the peel if it’s mostly unblemished or peel lightly as needed.

Quick Kitchen Nugget: Defatting stock 

Quick Kitchen Nugget

Defatting Stock 

Removing excess fat from stock doesn’t negatively affect its flavor; in fact, it can make the chicken taste more pronounced. The easiest way is to chill the stock in the fridge once it’s cooled to room temperature; wait a few hours or overnight, then use a slotted spoon to scoop out and discard the fat that has risen to the top and solidified. At this point, you can use the stock for another dish and/or freeze the containers for future use. 

For Your Best Health: High-fat Cheese and Dementia Risk

For Your Best Health 

Say Cheese

According to a study published in the December 2025 issue of Neurology, the medical journal of the American Academy of Neurology, people who eat higher amounts of full-fat cheese and cream may be less likely to develop dementia later in life. The findings point to a connection between these foods and dementia risk, but they do not prove that eating high-fat dairy prevents dementia. 

High-fat cheeses are defined as having more than 20% fat and include common types such as cheddar, Brie, and Gouda. High-fat creams generally contain 30% to 40% fat and include whipping cream, double cream, and clotted cream. In grocery stores, these products are often sold as “full-fat” or “regular” options.

“For decades, the debate over high-fat versus low-fat diets has shaped health advice, sometimes even categorizing cheese as an unhealthy food to limit,” said Emily Sonestedt, PhD, of Lund University in Sweden. “Our study found that some high-fat dairy products may actually lower the risk of dementia, challenging some long-held assumptions about fat and brain health.”

The research team analyzed dietary and health data from 27,670 adults in Sweden. At the beginning of the study, participants were an average of 58 years old. They were followed for about 25 years, during which time 3,208 people were diagnosed with dementia.

To track eating habits, participants recorded everything they consumed over the course of one week. They also answered questions about how frequently they ate specific foods during the previous several years and discussed their food preparation methods with researchers.

One part of the analysis focused on the daily consumption of high-fat cheese. Researchers compared people who ate 50 grams or more per day with those who ate less than 15 grams per day. Fifty grams of cheese is roughly equal to two slices of cheddar or about half a cup of shredded cheese and is approximately 1.8 ounces. A typical “recommended” serving of cheese is 1 ounce.

By the end of the study period, 10% of participants who ate higher amounts of high-fat cheese had developed dementia compared with 13% of those who ate less. After accounting for differences in age, sex, education, and overall diet quality, the researchers found that higher cheese consumption was associated with a 13% lower risk of dementia.

When specific forms of dementia were examined, the association was strongest for vascular dementia. People who consumed more high-fat cheese had a 29% lower risk of developing this type.

The researchers also observed a lower risk of Alzheimer’s disease among participants who ate more high-fat cheese, but this pattern was only seen in those who did not carry the APOE e4 gene variant, a genetic risk factor for Alzheimer’s.

The study also looked at the consumption of high-fat cream. Researchers compared people who consumed 20 or more grams per day with those who did not consume any. Twenty grams is about 1.4 tablespoons of heavy whipping cream. A recommended serving is about 1-2 tablespoons.

After making similar adjustments for health and lifestyle factors, the researchers found that the daily consumption of high-fat cream was linked to a 16% lower risk of dementia compared with consuming none.

Not all dairy foods showed the same relationship with dementia risk. The researchers found no association between dementia and the consumption of low-fat cheese, low-fat cream, high- or low-fat milk, butter, or fermented milk, which includes yogurt, kefir, and buttermilk. “These findings suggest that when it comes to brain health, not all dairy is equal,” said Dr. Sonestedt. “While eating more high-fat cheese and cream was linked to a reduced risk of dementia, other dairy products and low-fat alternatives did not show the same effect. More research is needed to confirm our study results and further explore whether consuming certain high-fat dairy truly offers some level of protection for the brain.”

One limitation of the study is that all participants lived in Sweden, which means the results may not apply to people in other countries. Dr. Sonestedt noted that dietary habits differ between regions. In Sweden, cheese is often eaten uncooked, while in the United States, cheese is frequently heated or eaten alongside meat. Because of these differences, she emphasized that similar studies should also be carried out in the United States.

Fitness Flash Icon: Knee arthritis? 2026 Fitness Trends

Fitness Flash

Exercise: Trending Up

The American College of Sports Medicine (ACSM) recently published its latest fitness trends forecast based on a survey of 2,000 clinicians, researchers, and exercise professionals in the fitness industry in the ACSM Health & Fitness Journal. 

“We’ve seen dramatic changes in fitness trends over the last two decades, and this milestone gives us a long-term perspective of how the field has evolved and impacted health and fitness,” said Cayla R. McAvoy, PhD, ACSM-certified exercise physiologist, and lead author of 2026 ACSM Worldwide Fitness Trends: Future Directions of the Health and Fitness Industry. 

Survey findings offer both snapshots of current practices and insights into new priorities and growth areas across the health and fitness industry. Here are the top 10 trends for 2026. 

Wearable technology for tracking fitness - trending

1. Wearable technology. This continues to evolve, with advanced biosensors now capturing indicators such as fall or crash detection, heart rhythm, blood pressure, blood glucose, and skin temperature. These are particularly important for a wide demographic, ranging from patients in rehabilitation and fitness beginners to athletes and aging adults. 

“Wearable technology is a powerful tool to track fitness and health. While some data is useful and accurate, some metrics may be experimental or unreliable. Data is often useful for tracking patterns or changes over time, and certified exercise professionals can provide support on how to interpret the information.”—Sarah M. Camhi, PhD, FACSM, ACSM-EP

2. Fitness programs for older adults. The baby boomer generation includes 73 million Americans, all of whom will be over age 65 by 2030, intensifying the demand for age-appropriate evidence-based exercise options. According to the 2023 IHRSA US Health & Fitness Consumer Report, adults 65 and older were visiting gyms and studios more often than any other age group. 

“Physical activity is especially critical for older adults, as evidence consistently links regular exercise to the prevention and management of age-related conditions. Effective programs should be safe, enjoyable, and designed to enhance functional capacity in activities of daily living.”—Jennifer Turpin Stanfield, MA, ACSM-EP 

3. Exercise for weight management. This trend now includes increases in the use of obesity management medications such as GLP-1 RA. Exercise remains essential to long-term weight management by supporting lean mass, physical function, and metabolic health. Research shows that individuals who continue to exercise during pharmacologic treatment maintain greater fat loss and preserve more lean mass after stopping medication than those using medication alone. 

“Weight loss drugs may reduce muscle, which can harm health. Exercise may preserve muscle, boost strength, and improve physical function, but research is still ongoing.”—Dr. Camhi

4. Mobile exercise apps. These deliver on-demand, scheduled, live-streamed, or recorded workouts, offering users the convenience and flexibility to exercise anytime, anywhere. In 2024, more than 345 million people used fitness apps, generating more than 850 million downloads. Mobile apps can promote exercise adherence by offering convenience, structure, and self-monitoring tools. 

“The widespread use of smartphones and wearables has made mobile exercise apps highly accessible. These apps can track activity, support goal setting, provide on-demand classes, and facilitate social competition, making them a promising tool for promoting regular physical activity. Their overall effectiveness, however, depends on user engagement and program quality.”—Ms. Stanfield

5. Balance, flow, and core strength. This trend is a key component of a balanced fitness regimen, bridging movement quality and mental well-being. 

“Building strength in the core, improving balance, and engaging in mindfulness-based training are key to overall movement quality, injury prevention, and long-term health.”—Rachelle Reed, PhD, ACSM-EP  

“Pilates, yoga, and core training are resonating across generations. Their popularity reflects a broader industry shift toward longevity, holistic health, and mind-body integration.”—Dr. McAvoy

6. Exercise for mental health. Each year in the US, more than one in five adults report experiencing a mental health condition, reinforcing the importance of movement-based strategies that support emotional well-being. Certain formats may be especially appropriate: Resistance training reduces depressive symptoms, while low-intensity mindfulness-based formats such as yoga may offer additional value for stress reduction and emotional well-being. 

“Regular exercise is one of the most effective strategies we have to improve mental health, build emotional resilience, and enhance overall well-being. Its impact could rival some traditional clinical interventions and is certainly a strong supportive intervention. This holds true not only for the general population, but also for vulnerable groups such as pregnant women, youth, and older adults.”—A’Naja M. Newsome, PhD, ACSM-CEP, EIM 

7. Traditional strength training. Despite its benefits, fewer than 30% of US adults meet the recommended guidelines for muscle-strengthening activity. Resistance exercises use free weights such as barbells, dumbbells, and kettlebells to improve muscular strength, endurance, and function. Strength training plays a key role in maintaining bone density, metabolic health, and mobility across the lifespan.

“Strength training has been thoroughly researched and has gained significant popularity as one of the most effective fitness strategies due to its proven effectiveness, safety, and appeal to individuals of all ages and fitness levels.”—Alexios Batrakoulis, PhD, FACSM, ACSM-EP, ACSM-CPT 

8. Data-driven technology. More than 70% of wearable users have reported applying their output data to inform exercise or recovery strategies, and exercise professionals can use biofeedback to tailor intensity, assess readiness, and reduce the risk of overtraining. 

“Real-time physiological data, such as heart rate variability and sleep patterns, is shaping how people train and recover. These tools allow for more personalized adjustments that improve results and reduce injury risk. The key is translating complex numbers into clear, actionable guidance.”—Dr. McAvoy 

9. Adult recreation and sports clubs. This trend reflects growing interest in activities that combine fitness with fun, flexibility, and social connection outside traditional gym settings. By emphasizing enjoyment, camaraderie, and consistent participation, adult recreation and sports clubs may help reduce barriers to exercise and improve long-term adherence. 

“Pickleball, running clubs, and adult leagues are bringing people back to exercise in fun, social ways. These activities are about connection as much as they are about fitness.”—Dr. McAvoy

10. Functional fitness training. The “fitness is function” movement includes strength, power, mobility, and endurance and is designed to improve physical performance in real-world activities. Programs often emphasize movements that transfer directly to daily life or a sport. 

“Functional fitness marks a shift toward movement-based health, supporting independence in older adults, translating strength into everyday capability, and reinforcing the preventive power of exercise. It is not just a trend, but a cornerstone of exercise prescription.”—Dr. Newsome

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Olive Oil Hunter News #239

Posted on by The Olive Oil Hunter

Pepper-and-Herb-Crusted Filet Recipe, Spotlight on Condimento Barili Exclusivi, Grinding Peppercorns, You can Be Too Thin, and Everyday Habits That May Shield You from Dementia

The holiday season is almost upon us, so I’m delighted to share my recipe for a fabulous beef tenderloin, guaranteed to wow you and your guests. It’s also a good time for a reminder on the importance of healthy habits, some of which get shelved for the next two months as parties and dinners take precedence. Maintaining good-for-you strategies isn’t as hard as you might think and, as you’ll read in the Fitness Flash below, they can be transformative.

Pepper-and-Herb-Crusted Filet

  • Pepper-and-herb-crusted filet Pepper-and-Herb-Crusted Filet

    Balsamic vinegar enhances this most tender cut of beef and adds richness to the pan juices.

    Ingredients

    • 8 garlic cloves, peeled 
    • 2 tablespoons coarse sea salt
    • 1/3 cup extra virgin olive oil, plus 2 tablespoons for searing 
    • 1 tablespoon Condimento Barili Exclusivi, plus more for drizzling
    • 1 tablespoon fresh coarsely cracked black pepper
    • 2 tablespoons fresh thyme leaves
    • 1/4 cup fresh rosemary needles from a 3- or 4-inch sprig 
    • 2 tablespoons grainy mustard
    • One 3-pound center-cut beef tenderloin, trimmed as needed

    Directions

    Step 1

    Preheat your oven to 450ºF. In a small food processor, process the garlic and salt until the garlic is finely chopped. Add the 1/3 cup olive oil, vinegar, black pepper, thyme, and rosemary, and process until the herbs are evenly chopped. Stir in the mustard and set aside.

    Step 2

    Heat a large cast-iron skillet or Dutch oven over medium-high heat. When hot, add the 2 tablespoons olive oil and then the beef, searing it on all sides until nicely browned, 3 to 4 minutes per side, making quarter turns with tongs. Transfer the meat to a cutting board and let cool slightly.

    Step 3

    Coat the tenderloin evenly on all sides with the reserved herb mixture, and then transfer it to a meat rack set in a roasting pan. Roast it until the internal temperature reaches your desired doneness on an instant-read thermometer, about 20 to 30 minutes for medium-rare (depending on its thickness). Let it rest for at least 10 minutes to seal in the juices before you carve it into thick slices. Serve with a drizzle of pan juices and a few drops of vinegar.

    Yields 8 servings

Healthy Ingredient Spotlight: Condimento Barili Exclusivi

Healthy Ingredient Spotlight

Condimento Barili Exclusivi

Condimento Barili Exclusivi

With so many bottles on supermarket and gourmet shop shelves labeled “balsamic,” it’s important to know that true balsamic vinegar can only come from Modena, Italy. The highest designation is Aceto Balsamico Tradizionale DOP (Denominazione di Origine Protetta,or Protected Origin Denomination), which is crafted exclusively from cooked grape must, the result of cooking down all parts of the grapes. This kind of vinegar is aged for a minimum of 12 years, and a few ounces cost well over a hundred dollars, so it’s not used for cooking or making vinaigrettes but for drizzling sparingly as a finishing touch.

Aceto Balsamico di Modena IGP (Indicazione Geografica Protetta, or Protected Geographical Indication) is made from grape must and wine vinegar and aged in wooden barrels for at least two months. It gets sweeter and more harmonious as it achieves the perfect ratio of density to acidity. 

Since I first introduced the T. J. Robinson Curated Culinary Selections, I’ve always included a very special balsamic, Condimento all’Aceto Balsamico di Modena IGP Barili Exclusivi—meaning “from exclusive barrels.” The condimento designation allows vinegar vintners to go beyond the strict requirements set by the consortiums in Modena, whose job it is to make sure their rules are adhered to. This year’s is our richest yet. The barrels used during the aging process impart complex flavors and a richer texture through contact with the wood. The result is a truly unique balsamic full of character. I love it in marinades and sauces and as a drizzle on finished dishes.

Quick Kitchen Nugget: Grinding Peppercorns

Quick Kitchen Nugget

Grinding Peppercorns

Ground black pepper starts to lose its flavor within a matter of days, so the taste of packaged ground pepper, which has likely been sitting around for months, is going to be disappointing. That’s why I prefer buying whole black peppercorns. The question then becomes whether to use a pepper mill to grind it as you need it or run small amounts through a bean or spice grinder and transfer it to a shaker jar.

The answer depends on how fast you’ll use it. If you cook every day, you’re likely to go through the jar in short order, and this approach can be a time and labor saver. I also like to have a dedicated grinder for pepper so I don’t run the risk of transferring flavors, which can happen if you use the same grinder for coffee or a strong spice like cumin. (Most grinders can be washed, but follow manufacturer directions carefully.) On the other hand, if you mostly use black pepper to season cooked food, use a pepper mill at the table. The classic hourglass-shaped mill works well for many people, but if you have hand arthritis or any other limitations, consider getting an electric one that requires less effort.

For Your Best Health: You can Be Too Thin 

For Your Best Health

You can Be Too Thin 

Legend has it that Wallis Simpson, the former Duchess of Windsor, famously said you can never be too rich or too thin. As it turns out, at least half that statement may be false. New research presented at the annual meeting of the European Association for the Study of Diabetes in Vienna, Austria, challenges long-held assumptions about body weight and health. 

“Both underweight and obesity are major global health challenges,” says Sigrid Bjerge Gribsholt, MD, PhD, of the Steno Diabetes Center Aarhus at Aarhus University Hospital in Aarhus, Denmark, who led the research. “Obesity may disrupt the body’s metabolism, weaken the immune system, and lead to diseases like type 2 diabetes, cardiovascular diseases, and up to 15 different cancers, while underweight is tied to malnutrition, weakened immunity, and nutrient deficiencies. There are conflicting findings about the BMI range linked to lowest mortality. It was once thought to be 20 to 25, but it may be shifting upward over time owing to medical advances and improvements in general health.”

To provide some clarity, Dr. Gribsholt, Professor Jens Meldgaard Bruun, MD, also of the Steno Diabetes Center Aarhus, and colleagues used health data to examine the relationship between BMI and mortality in 85,761 individuals (81.4% female, median age at baseline 66.4 years). About 8% of the participants died during the 5-year follow-up period. 

Their analysis found that people in the underweight category were almost three times more likely (2.73 times) to have died than those with a BMI toward the top of the healthy range (22.5 to <25.0 kg/m2, the reference population). People with BMI of 40 kg/m2 and above (categorized as severe obesity) were more than twice as likely (2.1 times) to have died compared with the reference population.

However, higher mortality rates were also found for some BMIs that are considered healthy. People with a BMI of 18.5 to <20.0 kg/m2, at the lower end of the healthy weight range, were twice as likely to have died as those in the reference population. Similarly, those with a 20.0 to <22.5 kg/m2, in the middle of the healthy weight range, were 27% more likely to have died than the reference population.

By contrast, individuals with a BMI in the overweight range (25 to <30 kg/m2) and those with a BMI at the lower part of the obese range (30.0 to <35.0 kg/m2) were no more likely to have died than those in the reference population, a phenomenon sometimes referred to as being metabolically healthy or “fat but fit.” Those with a BMI of 35 to <40.0 kg/m2 did have an increased risk of death of 23%.

Researchers saw a similar pattern when they looked at the relationship between BMI and obesity in participants of different ages, sexes, and levels of education, but they were surprised to find that BMI was not associated with a higher mortality—up to a BMI of 35 kg/m2—and that even a BMI 35 to <40 kg/m2 was only associated with a slightly increased risk.

“One possible reason for the results is reverse causation: Some people may lose weight because of an underlying illness,” said Dr. Gribsholt. “In those cases, it is the illness, not the low weight itself, that increases the risk of death, which can make it look like having a higher BMI is protective. Since our data came from people who were having scans for health reasons, we cannot completely rule this out. It is also possible that people with higher BMI who live longer—most of the people we studied were elderly—may have certain protective traits that influence the results. Still, in line with earlier research, we found that people who are in the underweight range face a much higher risk of death.”

“BMI isn’t the only indicator that someone is carrying unhealthy levels of fat,” Dr. Bruun pointed out. “Other important factors include how the fat is distributed. Visceral fat—fat that is very metabolically active and stored deep within the abdomen, wrapped around the organs—secretes compounds that adversely affect metabolic health. As a result, an individual who has a BMI of 35 and is apple-shaped—the excess fat is around their abdomen—may have type 2 diabetes or high blood pressure, while another individual with the same BMI may be free of these problems because the excess fat is on their hips, buttocks, and thighs. It is clear that the treatment of obesity should be personalized to take into account factors such as fat distribution and the presence of conditions such as type 2 diabetes when setting a target weight.”

Fitness Flash: Everyday Habits That May Shield You from Dementia

Fitness Flash

Everyday Habits That May Shield You from Dementia

Alzheimer’s is on the rise, but evidence shows lifestyle interventions can significantly preserve memory and cognition. Prevention may hold the key to reducing the massive global burden of dementia, according to a commentary from researchers at Florida Atlantic University’s Charles E. Schmidt College of Medicine, published in The American Journal of Medicine.

An estimated 7.2 million Americans over age 65 currently live with Alzheimer’s disease. That number is expected to nearly double to 13.8 million by 2060. These increases reflect more than demographic shifts; they point to a growing public health crisis that requires a proactive new approach. While chronological age is the strongest known risk factor for cognitive decline, losing cognitive function is not an inevitable part of aging.

“While deaths from cardiovascular disease have declined since 2000, deaths from Alzheimer’s disease have surged by more than 140%,” said commentary coauthor Charles H. Hennekens, MD, the First Sir Richard Doll Professor of Medicine and Preventive Medicine and senior academic advisor at Schmidt. “At the same time, it is estimated that up to 45% of dementia risk could be attributed to modifiable lifestyle and environmental factors.”

Lifestyle risk factors like physical inactivity, poor diet, obesity, alcohol use, and conditions such as hypertension, diabetes, depression, and social or intellectual isolation are believed to contribute to cognitive decline. The authors point out that the same therapeutic lifestyle changes proven effective for reducing risks of cardiovascular and other major diseases may also help reduce cognitive decline, potentially with additive effects when multiple risk factors are present.

The commentary highlights the recently published results from POINTER, the first large-scale US-based randomized trial to test whether intensive lifestyle changes can improve cognitive outcomes in older adults at high risk of decline. In this trial, participants who were assigned at random to a structured, team-based lifestyle intervention showed statistically significant and clinically meaningful improvements in global cognition over two years. These gains were especially notable in executive functions such as memory, attention, planning, and decision-making. The intervention emphasized regular physical activity, a combination of Mediterranean and DASH-style diets, cognitive stimulation, and social engagement reinforced through ongoing professional guidance and group support.

These findings are similar to an earlier Finnish trial, the FINGER trial, in which participants with elevated cardiovascular risk scores assigned at random to a multidomain lifestyle approach experienced cognitive benefits. “The data from both these landmark large-scale randomized trials demonstrate that lifestyle changes—previously shown to reduce heart disease and cancer—also hold transformative potential for brain health,” Dr. Hennekens said.

The researchers also speculated about biological mechanisms that may underlie these benefits. Physical activity, for example, increases brain-derived neurotrophic factor, which supports hippocampal growth, while also improving blood flow and reducing inflammation. Healthy dietary patterns like the Mediterranean and DASH diets can lower oxidative stress and improve insulin sensitivity as well as risks of cardiovascular disease. Quitting smoking may help preserve brain structure and white matter integrity, and regular social and cognitive engagement promotes neuroplasticity and mental resilience.

“The implications for clinical practice, public health, and government policy are potentially enormous,” said Parvathi Perumareddi, DO, coauthor and an associate professor of family medicine at Schmidt. “Clinicians now have powerful evidence-based tools to help their patients prevent or slow cognitive decline, tools that go beyond medications, are generally low-risk, and are cost-effective. Public health agencies could adopt the framework of trials like POINTER and FINGER to develop brain health programs.”

“While more research is needed, the current totality of evidence supports a clear path forward: invest in lifestyle-based strategies to protect brain health,” said Dr. Hennekens. “Doing so will not only benefit individuals at risk but also serve as a powerful tool for reducing national and global health care burdens related to cognitive decline.”

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Olive Oil Hunter News #223

Posted on by The Olive Oil Hunter

Summer Lentil Salad Recipe, Spotlight on Lentils, The Mediterranean Diet for IBS and Outrunning Alzheimer’s

Lentils are the unsung heroes of the legume family—high in protein and fiber along with other nutrients and fast to cook. They’re the perfect replacement for rice in summer salads and side dishes. They also fit right into the Mediterranean diet, a way of eating that could be a welcome change from the FODMAP diet for people living with IBS, according to a new study. I’m also sharing research that takes a deeper dive into exercise as a weapon in the war against Alzheimer’s.

Summer Lentil Salad

  • Summer lentil salad Summer Lentil Salad

    This protein-packed legume makes a satisfying meatless meal on its own as well as a zesty side dish for grilled tuna or salmon. 

    Ingredients

    For the lentils:

    • 1 cup dried French (du Puy) lentils
    • 3 cups homemade or low-sodium canned chicken stock, more broth or water as needed
    • 2 stalks celery, diced
    • 2 large carrots, diced
    • 1 bay leaf
    • 1 teaspoon coarse sea salt
    • 1 small red onion, diced
    • 1 large bell pepper, diced
    • 2 tablespoons finely chopped fresh flat-leaf parsley
    • Salt as desired

    For the dressing:

    • 1 tablespoon red wine vinegar, more to taste
    • 1 small shallot, minced
    • 1/8 teaspoon freshly ground black pepper
    • 1 tablespoon Dijon mustard
    • 1/4 cup extra virgin olive oil

    Directions

    Step 1

    Place the lentils in a sieve and rinse under cold running water, picking through to remove any pebbles. Bring the stock to a boil in a large pot, then add the lentils, celery, carrots, bay leaf, and salt. Turn down the heat to maintain a simmer, cover the pot, and cook until the lentils are tender but still toothsome (think al dente), about 25 minutes. Check 5 minutes in advance to make sure there’s still some liquid so that the lentils won’t scorch. If the lentils aren’t tender once the broth evaporates, add 1/2 cup more liquid and continue cooking 5-10 more minutes.

    Step 2

    While the lentils are cooking, make the dressing. In a medium bowl, mix the vinegar, shallot, black pepper, and Dijon. Slowly whisk in the olive oil. Taste and add more vinegar if desired.

    Step 3

    When the lentils are ready, strain off any remaining liquid and transfer to a large bowl; discard the bay leaf. Fold in the red onion, bell pepper, and parsley. Pour on the dressing and toss to coat. Taste and add salt as desired. Serve at room temperature or chilled.

    Yields 8 servings

Healthy Ingredient Spotlight: Lentils

Healthy Ingredient Spotlight

Let’s Hear It for Lentils

High in fiber, vitamin C, and other antioxidants, strawberries also deliver potassium, folate, and magnesium. But they also have a tendency to get moldy when moisture gets trapped between the berries, especially in typical clamshell plastic containers. A simple storage trick is to unpack them as soon as you get home and transfer them, unwashed, to a paper towel-lined glass container—line them up upside down, leaving a bit of room between them, and store in the fridge, uncovered, suggest the experts at the Utah State University Extension. Wash them just before hulling (a curved grapefruit knife works great) and blot dry with fresh paper towels.

dried lentils
Quick Kitchen Nugget: Making Lentils in Advance

Quick Kitchen Nugget

Making Lentils in Advance

With 22 grams of protein in every cup of cooked French lentils, these nutrient-dense nuggets are great to have in the fridge, ready to sprinkle on green salads, add to other side dishes, or have as a satisfying snack drizzled with olive oil. Once you’ve cooked up a batch, drain them and let them come to room temperature. Transfer to a glass container and pop into the fridge. They’ll stay fresh for up to one week.

For Your Best Health: The Mediterranean Diet for IBS 

For Your Best Health

The Mediterranean Diet for IBS 

IBS, or irritable bowel syndrome, affects an estimated 4 to 11 percent of all people, and most prefer dietary interventions to medication. Many try following the low-FODMAP diet, according to researchers at Michigan Medicine. It improves symptoms in more than half of patients, but it’s restrictive—it cuts out so many foods that people find it hard to follow. Previous investigations from these researchers, who were looking for more acceptable versions, led to their “FODMAP simple” diet, which only restricts the food groups in the FODMAP diet that are most likely to cause symptoms. Still, because any type of restrictive diets can be difficult to adopt, Michigan Medicine gastroenterologist Prashant Singh, MBBS, and his colleagues decided to look at a completely different alternative, the Mediterranean diet. 

Many physicians are already behind the Mediterranean diet because of its benefits to cardiovascular, cognitive, and general health. With so many advantages, they wanted to see whether it could also bring IBS symptom relief. “In addition to the issue of being costly and time-consuming, there are concerns about nutrient deficiencies and disordered eating when trying a low-FODMAP diet. The Mediterranean diet interested us as an alternative that is not an elimination diet and overcomes several of these limitations related to a low-FODMAP diet,” said Dr. Singh.

The Mediterranean Diet for IBS 

For the pilot study, 20 participants, all of whom were diagnosed with either IBS-D (diarrhea) or IBS-M (mixed symptoms of constipation and diarrhea), were randomized into two groups. For four weeks, one group followed the Mediterranean diet and the other followed the restriction phase of a low-FODMAP diet.

The primary endpoint was an FDA-standard 30 percent reduction in abdominal pain intensity after four weeks. In the Mediterranean diet group, 73 percent of the patients met the primary endpoint for symptom improvement versus 81.8 percent in the low-FODMAP group. Though the low-FODMAP group experienced a greater improvement measured by both abdominal pain intensity and the IBS symptom severity score, the Mediterranean diet did provide symptom relief with fewer food restrictions.

“This study adds to a growing body of evidence that suggests that a Mediterranean diet might be a useful addition to the menu of evidence-based dietary interventions for patients with IBS,” said William Chey, MD, chief of gastroenterology at the University of Michigan, president-elect of the American College of Gastroenterology, and senior author of the research paper.

Researchers found the results of this pilot study encouraging enough to warrant future and larger controlled trials to investigate the potential of the Mediterranean diet as an effective intervention for patients with IBS. They believe studies comparing the long-term efficacy of the Mediterranean diet with long-term outcomes following the reintroduction and personalization phases of the low-FODMAP diet are needed.

Fitness Flash: Outrunning Alzheimer’s?

Fitness Flash

Outrunning Alzheimer’s?

A Mass General Brigham study, published in Nature Neuroscience, has revealed how exercise rewires the brain at the cellular level. “While we’ve long known that exercise helps protect the brain, we didn’t fully understand which cells were responsible or how it worked at a molecular level,” said senior author Christiane D. Wrann, DVM, PhD, a neuroscientist and leader of the Program in Neuroprotection in Exercise at the Mass General Brigham Heart and Vascular Institute and the McCance Center for Brain Health at Massachusetts General Hospital. “Now, we have a detailed map of how exercise impacts each major cell type in the memory center of the brain in Alzheimer’s disease.”

The research team from Mass General Brigham and collaborators at SUNY Upstate Medical University leveraged advanced single-nuclei RNA sequencing (snRNA-seq), a relatively new technology that allows researchers to look at activity at the molecular level in single cells for an in-depth understanding of diseases like Alzheimer’s, along with a widely used preclinical model for Alzheimer’s disease. Focusing on a part of the hippocampus, a critical region for memory and learning damaged early in Alzheimer’s, they identified specific brain cell types that responded most to exercise. 

They exercised a common mouse model for Alzheimer’s disease using running wheels, which improved the mice’s memory compared to their sedentary counterparts. They then analyzed gene activity across thousands of individual brain cells, finding that exercise changed activity both in microglia, a disease-associated population of brain cells, and in a specific type of neurovascular-associated astrocyte (NVA), newly discovered by the team, which are cells associated with blood vessels in the brain. Furthermore, the scientists identified the metabolic gene Atpif1 as an important regulator to create new neurons in the brain. “That we were able to modulate newborn neurons using our new target genes set underscores the promise our study,” said lead author Joana Da Rocha, PhD, a postdoctoral fellow working in Dr. Wrann’s lab.

To ensure the findings were relevant to humans, the team validated their discoveries in a large dataset of human Alzheimer’s brain tissue, finding striking similarities. “This work not only sheds light on how exercise benefits the brain but also uncovers potential cell-specific targets for future Alzheimer’s therapies,” said Nathan Tucker, a biostatistician at SUNY Upstate Medical University and co-senior author of the study. “Our study offers a valuable resource for the scientific community investigating Alzheimer’s prevention and treatment.”

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Half a tablespoon of olive oil a day significantly lowered the risk of dementia-related death

Posted on by The Olive Oil Hunter

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.