Fresh-Pressed Olive Oil Club
Alzheimers Page 2

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.”

Get More Recipes In Your Inbox!

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.”

Get More Recipes In Your Inbox!

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.

Olive Oil Hunter News #170

Posted on by The Olive Oil Hunter

Horiatiki Salad Recipe and The MIND Diet for Brain Health: More Benefits of Olive Oil

I’m a huge fan of both Greek and Middle Eastern salads, the ingredients of which are not only delicious but also mainstays of the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, a way of eating designed for brain health. It’s an offshoot of the super-healthy Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. Why the distinction? Because the latest research on the MIND diet shows it can slow aging as well as reduce dementia risk. Add this to the list of the benefits of olive oil—it’s one of the super foods that MIND suggests including every day.

Horiatiki: The Sequel!

  • Fennel and Orange Salad Olive Oil Hunter News #261

    Fennel and Orange Salad Recipe, Spotlight on Blood Oranges, Skewers and Toothpicks, Secret for a Happy Relationship, plus One Simple Step to Slash Depression Risk

    Need a break from traditional green salads? This refreshing dish of fennel, red onion, and oranges is a winner. I’m also sharing a surprising step for better relationship satisfaction and a healthy way to slash your risk for depression.

    Fennel and Orange Salad

    Healthy Ingredient Spotlight: Blood Oranges

    Healthy Ingredient Spotlight

    Blood Oranges

    Blood oranges

    All oranges have vitamin C to boost the immune system, promote healthier skin, and help the body absorb iron. Blood oranges take these benefits up a notch thanks to their higher levels of the antioxidants called anthocyanins. The abundance of anthocyanins is also what gives these oranges their unique red color.

    Quick Kitchen Nugget: Mini Choppers

    Quick Kitchen Nugget

    Mini Choppers

    Tired of mincing by hand? A mini chopper like the Cuisinart Core Custom 4-Cup Mini Chopper and the KitchenAid 3.5-Cup Food Chopper are countertop workhorses that do the job for you. Whether you need to chop garlic or herbs, or even whip up a small batch of vinaigrette, using one of these machines can reduce prep time and produce consistent results. 

    For Your Best Health: “Secret for a Happy Relationship

    For Your Best Health 

    Secret for a Happy Relationship

    Couples who intentionally pause to appreciate the enjoyable experiences they share tend to be more satisfied in their relationships, argue less, and feel more confident that their partnership will endure, according to researchers at the University of Illinois Urbana-Champaign. Soaking in their happy moments together—whether reminiscing about a favorite memory, enjoying a dinner together, or looking forward to something exciting—may be building a powerful shield for their relationship. 

    “Savoring involves slowing down to become aware of and focus on positive experiences,” said first author Noah Larsen, a graduate student at Illinois. “Savoring can occur when we reminisce on a past experience, focus on the present moment or look ahead to a future experience.”

    Previous studies have shown that savoring benefits individuals. Larsen and his colleagues, Illinois human development and family studies professors Allen W. Barton and Brian G. Ogolsky, wanted to see what happens when couples practice savoring together as a shared activity. The participants, drawn from a larger project examining resilience in romantic relationships, included 589 adults from across the United States who completed an online survey. The questionnaire measured how often they and their partners intentionally appreciated positive experiences in their relationship. Researchers used a scale called Joint Savoring in Romantic Relationships, adapted from the widely used Savoring Beliefs Inventory, which assesses how individuals savor positive moments.

    Participants also answered questions about how satisfied they felt with their spouse or significant other, how much conflict they experienced in communication, and how confident they were that their relationship would last. The survey assessed stress as well. Participants reported how frequently during the past month they felt in control of their responsibilities or, on the other hand, overwhelmed by what they had to handle. They also rated their overall quality of life, general health, and psychological distress.

    Of the 589 respondents, more than 85% were married, around 10% were engaged, and 4% were in committed dating relationships. Their partners did not participate in the survey. The average age was about 39. Slightly more than half were women, more than 85% were white, and the typical household income ranged from $85,000 to $95,000. Overall, participants reported relatively high levels of both individual savoring and joint savoring, along with generally low stress levels.

    “We found that joint savoring has the most benefits for romantic relationships, as well as secondary benefits for individuals’ health and well-being,” Larsen said. “Specifically, individuals who engaged in more joint savoring with their partners reported less conflict with them, more satisfaction with their relationship and more confidence in their future together.” The protective effect was especially noticeable among couples facing higher stress. “When couples face greater stress, savoring can serve as a buffer, helping protect their confidence in their relationship and their mental health,” Larsen said.

    Happy couple playing tennis
    Fitness Flash Icon: One Simple Step Could Slash Depression Risk

    Fitness Flash

    One Simple Step Could Slash Depression Risk

    Swapping just an hour of TV a day for something more active could help prevent major depressive disorder. That is the conclusion of a new study published in European Psychiatry on behalf of the European Psychiatric Association by Cambridge University Press. Researchers found that the mental health benefits of reducing TV time were strongest for middle-aged adults, while the effects were smaller in younger and older groups. 

    The Dutch study tracked more than 65,000 adults over four years, with careful comparisons made across age groups. Individuals reported how much time they spent on activities such as active commuting, leisure exercise, sports, household tasks, physical activity at work or school, TV watching, and sleep. The researchers found that replacing 60 minutes of TV with other activities cut depression risk by 11% overall, and by nearly 19% in middle-aged adults. The more time people reallocated—up to two hours—the greater the benefit, with risk dropping as much as 43% in midlife.

    Lead author Rosa Palazuelos-González of the University of Groningen said the study stands out because it looked at what happens when TV time is actively replaced with other behaviors such as exercise or sleep. Previous research has largely examined links between sedentary lifestyles and depression, rather than analyzing how switching to specific alternative activities might influence the risk of developing the condition. Nearly all substitutions were linked to lower depression risk, with one exception. Swapping just 30 minutes of TV for household chores did not produce a meaningful change. However, reallocating 30 minutes to sports reduced risk by 18%. Replacing that time with physical activity at work or school lowered risk by 10.21%, leisure or commuting activities by 8%, and sleep by 9%. Across all time frames studied, sports delivered the greatest reduction in the probability of developing major depression.

    Get More Recipes In Your Inbox!

  • Fennel and Orange Salad Fennel and Orange Salad

    My numerous trips to Italy to source fresh-pressed olive oil have led to my fondness for fennel, a cousin of celery with the taste of mild licorice, and a veggie totally underappreciated here. It’s the perfect complement for oranges—you’ll see them together in many dishes.

    Ingredients

    For the dressing:

    • 1 tablespoon orange zest from the navel orange (below)
    • 2 tablespoons freshly squeezed lemon juice
    • 1 tablespoon Dijon mustard
    • 1 teaspoon honey
    • 1/2 teaspoon coarse sea salt
    • 1/2 teaspoon freshly ground black pepper
    • 1/4 cup extra virgin olive oil

    For the salad:

    • 1 large or 2 small fennel bulbs
    • 1 navel orange
    • 2 blood oranges
    • 1 small red onion
    • 2 tablespoons chopped mint

    Directions

    Step 1

    Make the dressing: Zest the navel orange and add the zest to a large bowl with the lemon juice, mustard, honey, salt, and pepper. Whisk in the olive oil until well blended. Set aside.

    Step 2

    Prep the fennel: If you have a full bulb with the dill-like fronds, reserve a handful of fronds to chop and use as a garnish. Cut off the rest of the green stalks and the root end. Cut the bulb in two lengthwise, from the top to the root. Use a paring knife to carefully cut out the hard core at the base of each half. Then cut the fennel into thin slices as you would an onion and add to the bowl with the dressing. Toss well. 

    Step 3

    Score the oranges and peel off the rinds and as much of the pith as possible, then slice the oranges horizontally. Peel the onion and cut into thin rounds.

    Step 4

    To serve, arrange the orange and onion slices in a circular pattern on 2 plates or dishes. Top with equal amounts of the tossed fennel and garnish with chopped mint and reserved fennel fronds, if available.

    Yields 2 servings

  • Crabmeat-Stuffed Flounder Olive Oil Hunter News #260

    Crabmeat-Stuffed Flounder Recipe, Spotlight on Canned Crab, Skewers and Toothpicks, “Synbiotics” to Slash Inflammation and Statin Side Effects

    This elegant seafood recipe is a crowd pleaser and takes little time to prepare at home. It’s also an excellent source of lean protein. I’m sharing a study on how a unique mix of nutrients can quell systemic inflammation, showing the power of certain foods. Also, for anyone who’s worried about the effects of statins, a new research review found these cholesterol-busters don’t have many of the side effects they’ve been associated with.

    Crabmeat-Stuffed Flounder

    Healthy Ingredient Spotlight: Canned Crab

    Healthy Ingredient Spotlight

    Canned Crab

    Unless you’re buying live crabs to cook yourself, crabmeat comes already cooked, even when it’s labeled fresh and hand-picked. It has a shorter shelf life than canned crabmeat, which is pasteurized. Both should be kept in the fridge. Whereas tub-packed fresh crabmeat should be eaten within a few days of purchase, pasteurized crabmeat will stay fresh in the fridge for up to 1 year, making it extremely versatile—it’s also typically less expensive. Once either is opened, it should be used right away. 

    Quick Kitchen Nugget: Skewers and Toothpicks

    Quick Kitchen Nugget

    Skewers and Toothpicks

    Salmon and grilled zucchini rolls with bamboo skewers

    When making food roll-ups, bamboo skewers or toothpicks hold fillings in place, keep the roll-ups tidy, and hold up well in the oven. Bamboo skewers are sturdier than wooden toothpicks and many are designed to look prettier than the average toothpick—important when using them for finger food. Make sure they have one pointy end for easy piercing.

    For Your Best Health: “Synbiotics” to Slash Inflammation

    For Your Best Health 

    “Synbiotics” to Slash Inflammation

    A six-week study from the University of Nottingham suggests that pairing kefir with a diverse prebiotic fiber mix may deliver a powerful anti-inflammatory boost. This “synbiotic” combination outperformed omega-3 supplements and fiber alone, leading to the broadest drop in inflammation-related proteins in healthy adults. Participants in the synbiotic group showed lower overall inflammation levels, pointing to improved immune balance and a potentially reduced risk of chronic inflammation-related conditions, like heart disease or other metabolic conditions. The study was published in the Journal of Translational Medicine.

    The kefir and fiber blend used in the trial was supplied by Chuckling Goat Ltd. It contains a mix of naturally occurring probiotic bacteria and yeasts created during the traditional fermentation of goat’s milk with live kefir grains. These grains are living cultures that contain dozens of beneficial microbial species.

    When kefir, which is rich in live microbes, is paired with diverse prebiotic fiber, the result is a synbiotic effect. The fiber serves as fuel for the beneficial bacteria, allowing them to grow and generate helpful compounds such as butyrate, known for its anti-inflammatory and immune-regulating effects throughout the body.

    Future research will examine how these supplements perform in people who already have specific health conditions to better understand their potential benefits. “Our study shows that while all three dietary approaches reduced inflammation, the synbiotic had the most powerful and wide-ranging effects,” said lead author Dr. Amrita Vijay of the School of Medicine at Nottingham. “This suggests that the interaction between beneficial microbes and dietary fiber may be key to supporting immune balance and metabolic health.”

    Fitness Flash Icon: Update on Statin Side Effects

    Fitness Flash

    Update on Statin Side Effects

    A large-scale review done by researchers at the University of Oxford found that statins do not cause the vast majority of side effects listed on their labels. Memory problems, depression, sleep issues, weight gain, and many other symptoms appeared just as often in people taking a placebo. Only a few side effects showed any link to statins, and even those were rare.

    Heart disease remains one of the leading causes of death worldwide, responsible for about 20 million deaths each year. Statins are widely prescribed medications that reduce LDL cholesterol and are proven to lower the risk of heart attacks, strokes, and other cardiovascular problems. Despite their strong track record, concerns about possible side effects have led some patients to hesitate or stop treatment.

    To better understand the true risks, researchers analyzed data from 23 major randomized studies conducted by the Cholesterol Treatment Trialists’ Collaboration. This included 123,940 participants in 19 trials comparing statins with a placebo, along with 30,724 participants in four trials that compared higher-intensity statin therapy with less intensive treatment.

    When the researchers reviewed reports of side effects, they found that people taking statins reported nearly the same rates of most symptoms as those taking a placebo. For instance, yearly reports of cognitive or memory problems were 0.2% among statin users and 0.2% among those on placebo. In other words, while some people may experience these symptoms during treatment, the evidence does not show that statins are the cause.

    The analysis found no meaningful excess of memory loss or dementia, depression, sleep problems, erectile dysfunction, weight gain, nausea, fatigue, headache, or many other commonly cited concerns. There was a small rise of about 0.1% in abnormal liver blood test results among people taking statins. However, this did not translate into higher rates of serious liver conditions such as hepatitis or liver failure. This suggests that these mild blood test changes typically do not lead to more severe liver disease. The researchers also found that statins can slightly raise blood sugar levels, meaning that individuals already at high risk for diabetes may develop the condition somewhat sooner.

    Earlier research from the same team showed that most muscle symptoms reported by patients were not caused by statins. Only about 1% of people experienced muscle symptoms attributable to statin therapy during the first year of use, with no additional excess risk after that. Christina Reith, associate professor at Oxford Population Health and lead author of the study, said, “Statins are life-saving drugs used by hundreds of millions of people over the past 30 years. However, concerns about the safety of statins have deterred many people who are at risk of severe disability or death from a heart attack or stroke. Our study provides reassurance that, for most people, the risk of side effects is greatly outweighed by the benefits of statins.”

    Get More Recipes In Your Inbox!

  • Crabmeat-Stuffed Flounder Crabmeat-Stuffed Flounder

    Flounder stuffed with crabmeat is a seafood lover’s dream and my stuffing recipe ticks all the boxes for many specialty diets since I skip the traditional breadcrumbs. 

    Ingredients

    For the crabmeat stuffing:

    • 2 tablespoons extra virgin olive oil, plus more for the sheet pan and drizzling
    • 1/2 cup chopped onion
    • 1/4 cup chopped red bell pepper
    • 1/4 cup chopped celery
    • 2 garlic cloves, minced
    • 2 tablespoons best-quality mayonnaise
    • 6 ounces crabmeat, preferably lump meat
    • 1/2 teaspoon paprika, such as Heirloom Sweet Paprika 
    • 1/8 teaspoon cayenne pepper
    • 1 teaspoon fresh lemon zest
    • 1/2 teaspoon fine sea salt
    • 1/4 teaspoon freshly ground black peppercorns, such as Vine-Ripened Black Peppercorns
    • 2 tablespoons chopped fresh flat leaf parsley

    For the flounder:

    • 4 flounder fillets, about 4 to 6 ounces each
    • Four 4” bamboo skewers
    • 1 teaspoon paprika, such as Heirloom Sweet Paprika
    • 1/2 teaspoon fine sea salt
    • 1/4 teaspoon freshly ground black peppercorns, such as Vine-Ripened Black Peppercorns
    • 1 tablespoon extra virgin olive oil

    Directions

    Step 1

    Preheat your oven to 400°F. Line a rimmed sheet pan with parchment paper and brush the parchment lightly with olive oil; set aside.

    Step 2

    Heat a sauté pan over medium-high. When hot, add the 2 tablespoons olive oil, onions, bell pepper, celery, and garlic. Sauté until the vegetables are soft, about 10 minutes. Transfer to a large bowl and let cool slightly. Then add in the rest of the stuffing ingredients and mix well. 

    Step 3

    Make the roll-ups one at a time directly on the parchment-lined sheet pan to avoid having to transfer them. Place one fillet flat side up at one end of the pan. Scoop 1/4 of the crab mix and place it on the fillet about 2 inches in from the thinner end. Flip that end over the stuffing and roll up the fillet. Secure with a bamboo skewer. Repeat with the remaining fillets. Sprinkle with the paprika, salt, and pepper and drizzle with olive oil.

    Step 4

    Bake for 15 minutes, then check to see if the flounder is opaque and firm to the touch. If needed, bake for another 3 to 5 minutes.

    Yields 4 servings

  • Asparagus Milanese Style Olive Oil Hunter News #259

    Asparagus Milanese Style Recipe, Spotlight on Asparagus, When to “Close” the Kitchen for the Night and Exercising to Avoid Alzheimer’s

    A sure sign of spring is the bundles of asparagus available at farmers’ markets and the produce aisle at your grocery store. I’m sharing a delicious way to enjoy them with a luscious one-pan prep. This issue’s research news offers food for thought: first, the advantages of not eating in the hours before bed for metabolic health and second, the benefits of exercise for brain health. 

    Asparagus in the Milanese Style

    Healthy Ingredient Spotlight: Asparagus

    Healthy Ingredient Spotlight

    Choosing Asparagus

    For decades, a debate has raged over what’s tastier, thin or thick asparagus. Surprisingly, according to agricultural experts at Penn State, spears that are larger than half an inch in diameter are more tender and higher in soluble fiber and vitamins than thinner spears. What’s more, marketing thin asparagus as “gourmet” stemmed from the fact that farmers wanted to sell their crops after two rather than three years to stimulate the plant to produce spears faster. At the same time, the shift prompted professional chefs to prefer the visual appeal of thinner spears. Of course, the most important factor is freshness—whichever you choose, look for tips that are tightly closed and stems that are not shriveled. Because asparagus loses moisture fast, aim to use it the day you buy it.

    Fresh Asparagus
    Quick Kitchen Nugget: Prepping Asparagus

    Quick Kitchen Nugget

    Prepping Asparagus

    Many recipes call for a rack to be placed in the roasting pan to elevate a leg of lamb, turkey, or rib roast, to name a few examples. This allows the oven’s heat to reach (and brown) the entire surface of the food. Clean up can be made easier by first lining the roasting pan with foil, and the rack prevents the meat from touching the foil while it cooks. Putting about an inch of water in the bottom of the pan is done to create steam, which keeps the meat moist and prevents the drippings from burning and negatively affecting the taste of the meat.

    For Your Best Health: When to “Close” the Kitchen for the Night

    For Your Best Health 

    When to “Close” the Kitchen for the Night

    Woman choosing snack from fridge at night

    A simple shift in your evening routine may give your heart a measurable boost. Researchers at Northwestern Medicine explored whether timing an overnight fast to match a person’s natural sleep-wake cycle could improve heart and metabolic health. The circadian rhythm plays a central role in regulating cardiovascular and metabolic function. For the study, participants did not reduce calories. The focus was entirely on adjusting when they ate. 

    The scientists found that middle-aged and older adults at elevated risk for cardiometabolic disease benefited from extending their overnight fasting window by roughly two hours and avoiding food and dimming their lights for three hours before going to sleep. These changes led to measurable improvements in heart and metabolic markers during sleep and throughout the following day.

    “Timing our fasting window to work with the body’s natural wake-sleep rhythms can improve the coordination between the heart, metabolism, and sleep, all of which work together to protect cardiovascular health,” said first author Daniela Grimaldi, PhD, research associate professor of neurology in the division of sleep medicine at Northwestern University Feinberg School of Medicine.

    “It’s not only how much and what you eat, but also when you eat relative to sleep that is important for the physiological benefits of time-restricted eating,” said corresponding author Phyllis Zee, MD, PhD, director of the Center for Circadian and Sleep Medicine and chief of sleep medicine in the department of neurology at Feinberg.

    Time-restricted eating has grown in popularity because studies suggest it can improve cardiometabolic markers and sometimes match the benefits of traditional calorie-restricted diets. However, most research has concentrated on how long people fast rather than how well that fasting window aligns with sleep timing, which is crucial for metabolic regulation.

    With nearly 90% adherence in this trial, the researchers believe anchoring time-restricted eating to the sleep period may be a realistic and accessible non-pharmacological approach, especially for middle-aged and older adults who face higher cardiometabolic risk. The team plans to refine this protocol and expand testing in larger multicenter trials.

    Fitness Flash Icon: Exercising to Avoid Alzheimer’s

    Fitness Flash

    Exercising to Avoid Alzheimer’s

    Researchers at UC San Francisco have identified a biological process that may explain why exercise sharpens thinking and memory. The discovery points to a surprising body-to-brain pathway that could inspire new Alzheimer’s disease therapies. 

    As people grow older, the blood-brain barrier becomes more fragile. This tightly packed network of blood vessels normally shields the brain from harmful substances circulating in the bloodstream. Over time, however, it can become leaky, allowing damaging compounds to enter brain tissue. The result is inflammation, which is linked to cognitive decline and is commonly seen in disorders such as Alzheimer’s disease.

    The researchers found that physical activity prompts the liver to release an enzyme called GPLD1. GPLD1 removes a harmful protein responsible for the blood-brain barrier becoming leaky with age, strengthening the brain’s built-in defense system, and helping protect it from age-related damage. Research using older mice showed that dialing down this protein reduced inflammation and improved memory. 

    This study builds on the research team’s early discovery that mice that exercised produced higher levels of GPLD1 in their livers. GPLD1 appeared to rejuvenate the brain, but there was a mystery. The enzyme itself cannot cross into the brain, leaving scientists unsure how it delivered its cognitive benefits. The new research provides an answer. It turns out that GPLD1 influences another protein known as TNAP. As mice age, TNAP builds up in the cells that form the blood-brain barrier. This buildup weakens the barrier and increases leakiness. When mice exercise and their livers release GPLD1 into the bloodstream, the enzyme travels to the blood vessels surrounding the brain and removes TNAP from the surface of those cells, helping restore the barrier’s integrity.

    “This discovery shows just how relevant the body is for understanding how the brain declines with age,” said Saul Villeda, PhD, associate director of the UCSF Bakar Aging Research Institute and senior author of the paper.

    The findings suggest that developing medications capable of trimming proteins such as TNAP could offer a new strategy to restore the blood-brain barrier, even after it has been weakened by aging. “We’re uncovering biology that Alzheimer’s research has largely overlooked,” Dr. Villeda said. “It may open new therapeutic possibilities beyond the traditional strategies that focus almost exclusively on the brain.”

    Get More Recipes In Your Inbox!

  • Asparagus Milanese Style Asparagus in the Milanese Style

    Asparagus is so symbolic of spring. And while a simple dish like marinated asparagus is a great way to enjoy it, this recipe turns a side into a satisfying meal for breakfast, brunch, or even a light dinner. For a heartier meal, double the eggs. I especially love the richness of sautéing the spears in EVOO as well as some butter. 

    Ingredients

    • 4 tablespoons extra virgin olive oil, divided use, plus more for drizzling
    • 2 tablespoons unsalted butter
    • 1/2 pound asparagus, trimmed (see Quick Kitchen Nugget in newsletter)
    • Coarse sea salt
    • Freshly ground black pepper
    • 3/4 cup freshly grated Parmigiano-Reggiano cheese, plus more to garnish
    • 2 large eggs

    Directions

    Step 1

    Heat a large frying pan or skillet until hot, then add 2 tablespoons olive oil and the butter. Sauté the asparagus, rotating the spears frequently, until tender, about 5 minutes. Season liberally with salt and pepper. Cover the pan with a lid to steam them for 2 minutes more. Divide the spears between two plates and top with equal amounts of grated cheese.

    Step 2

    Reheat the pan to medium-high, then add the remaining 2 tablespoons olive oil. Once the oil starts to shimmer, add the eggs, one at a time, keeping them as separate as possible—you can crack them right into the pan or into a small bowl, then pour into the pan.

    Step 3

    Cook the eggs for 2 minutes until the whites turn opaque and develop crisp, brown edges. Use an offset spatula to center an egg over the asparagus on each plate. Spoon the olive oil from the pan over the top, drizzle with more olive oil, and sprinkle on more cheese as desired. Serve immediately. 

    Serves 2

  • Roast leg of lamb with rosemary sprig Olive Oil Hunter News #258

    Roasted Leg of Lamb Recipe, Spotlight on Dijon Mustard, The Role of the Roasting Pan Rack, A New Opinion on Intermittent Fasting and Understanding Nearsightedness Causes

    Holidays are a great occasion for families to get together, and a roasted leg of lamb makes a spectacular—and tasty—centerpiece. Here’s everything you need to know. You’ll also find interesting research showing that intermittent fasting, a popular diet trend, might not be as effective as early studies indicated. Finally, scientists suggest that some habits within our control may be responsible for skyrocketing cases of nearsightedness.

    Roasted Leg of Lamb

    Healthy Ingredient Spotlight: Dijon Mustard

    Healthy Ingredient Spotlight

    Dijon Mustard

    dijon mustards

    Named for the French city in Burgundy where it was created, Dijon mustard is not only a staple of French cooking but also of cuisines around the world. Dijon mustard is a delicious blend of brown or black mustard seeds, white wine and/or white wine vinegar, salt and spices, with variations from brand to brand, notably Maille and Grey Poupon. Classic Dijon is a pale yellow-brown and completely smooth and creamy. (Those with visible seeds and a coarse texture are often milder.) An essential in vinaigrettes and as a sandwich spread, Dijon makes a great addition to marinades and sauces. 

    Quick Kitchen Nugget: The Role of the Roasting Pan Rack

    Quick Kitchen Nugget

    The Role of the Roasting Pan Rack

    Many recipes call for a rack to be placed in the roasting pan to elevate a leg of lamb, turkey, or rib roast, to name a few examples. This allows the oven’s heat to reach (and brown) the entire surface of the food. Clean up can be made easier by first lining the roasting pan with foil, and the rack prevents the meat from touching the foil while it cooks. Putting about an inch of water in the bottom of the pan is done to create steam, which keeps the meat moist and prevents the drippings from burning and negatively affecting the taste of the meat.

    For Your Best Health: A New Opinion on Intermittent Fasting

    For Your Best Health 

    A New Opinion on Intermittent Fasting

    Over the past decade, numerous studies on intermittent fasting sparked new hope for people whose other weight-loss efforts weren’t as successful as desired. But a new major research review suggests the reality may not live up to the hype and that intermittent fasting does not produce significantly more weight loss than standard diet advice or even no structured plan at all. The findings challenge the widespread belief that changing when you eat leads to better weight-loss results than other approaches.

    The researchers examined data from 22 randomized clinical trials involving 1,995 adults in North America, Europe, China, Australia, and South America. The trials tested different fasting methods, including alternate-day fasting, periodic fasting, and time-restricted feeding. Most followed participants for up to one year.

    When compared with conventional diet advice or no intervention, intermittent fasting did not produce a clinically meaningful difference in weight loss. In practical terms, fasting schedules did not outperform more traditional guidance or doing nothing specific.

    Researchers also noted that side effects were not consistently reported across studies, making it difficult to fully assess potential risks. Since many of the trials examined were small and uneven in their reporting, the overall evidence base remains limited.

    “Intermittent fasting just doesn’t seem to work for overweight or obese adults trying to lose weight,” said Luis Garegnani, PhD, lead author of the review from the Universidad Hospital Italiano de Buenos Aires Cochrane Associate Centre. “Intermittent fasting may be a reasonable option for some people, but the current evidence doesn’t justify the enthusiasm we see on social media.”

    Another concern is the lack of long-term research. Few studies have examined how well intermittent fasting works over extended periods. “Obesity is a chronic condition. Short-term trials make it difficult to guide long-term decision-making for patients and clinicians,” Dr. Garegnani added.

    “With the current evidence available, it’s hard to make a general recommendation,” said Eva Madrid, the study’s senior author. “Doctors will need to take a case-by-case approach when advising an overweight adult on losing weight.”

    Fitness Flash Icon: Understanding Nearsightedness Causes

    Fitness Flash

    Understanding Nearsightedness Causes

    For years, the sharp rise in myopia, or nearsightedness, has largely been blamed on growing screen use, particularly among children and young adults. However, new research from scientists at the SUNY College of Optometry suggests the explanation may be more nuanced. Their study proposes that myopia may be influenced less by screens themselves and more by a common indoor behavior: extended close-up focusing in dim lighting, which reduces the amount of light reaching the retina.

    “Myopia has reached near-epidemic levels worldwide, yet we still don’t fully understand why,” said Jose-Manuel Alonso, MD, PhD, SUNY Distinguished Professor and senior author of the study. “Our findings suggest that a common underlying factor may be how much light reaches the retina during sustained near work, particularly indoors.”

    Myopia causes distant objects to appear blurry and has become increasingly common around the globe. It now affects nearly 50% of young adults in the United States and Europe and close to 90% in parts of East Asia. Although genetics contribute to risk, the rapid rise over just a few generations points strongly to environmental influences.

    Man reading screen in low light setting

    In laboratory research, myopia can be triggered in animal models through visual deprivation or the use of negative lenses, and these two methods are believed to involve different neuronal pathways. Doctors also slow myopia progression using multiple strategies that likely act through separate biological mechanisms such as multifocal lenses, ophthalmic atropine, contrast reduction, and promoting time outdoors. The researchers now suggest there may be a single neuronal explanation that connects these different methods of both inducing and controlling myopia.

    This new hypothesis attempts to solve a long-standing question in vision science: Why do such varied factors, from close-up work and dim indoor lighting to treatments like atropine drops, multifocal lenses, and increased time outdoors, all seem to affect how myopia progresses?

    “In bright outdoor light, the pupil constricts to protect the eye while still allowing ample light to reach the retina,” explained Urusha Maharjan, a SUNY Optometry doctoral student who conducted the study. “When people focus on close objects indoors, such as phones, tablets, or books, the pupil can also constrict, not because of brightness, but to sharpen the image. In dim lighting, this combination may significantly reduce retinal illumination.”

    Under this proposed mechanism, myopia may develop when insufficient light reaches the retina during sustained close-up work in low-light settings. If lighting is too dim and the pupil narrows excessively at short viewing distances, retinal activity may not be strong enough to support normal visual development. In contrast, exposure to bright light allows the pupil to constrict in response to brightness rather than focusing distance, helping maintain healthier retinal stimulation.

    The study also found that negative lenses decrease retinal illumination by causing the pupil to narrow through accommodation. This narrowing intensifies when viewing distance is shortened or when overly strong negative lenses are worn. It becomes even more pronounced when accommodation is sustained for prolonged periods of time and increases further once the eye has already become myopic. The researchers also observed additional disruptions in eye turning during accommodation and reduced effectiveness of eye blinks in triggering pupil constriction in myopic eyes. If validated, this proposed mechanism could significantly change how scientists and clinicians think about myopia progression. 

    “This is not a final answer,” Dr. Alonso emphasized. “But the study offers a testable hypothesis that reframes how visual habits, lighting, and eye focusing interact. It’s a hypothesis grounded in measurable physiology that brings together many pieces of existing evidence. More research is needed, but it gives us a new way to think about prevention and treatment.”

    Get More Recipes In Your Inbox!

  • Roast leg of lamb with rosemary sprig Roasted Leg of Lamb

    If you have a butcher where you shop, ask them to prep the leg for you by removing the fell to skip this step. If not, follow the directions below. Overnight marination deepens the flavor of this traditional holiday meal. Serve with fresh spring vegetables and new potatoes.

    Ingredients

    • 1 bone-in leg of lamb, between 7 and 8 pounds 

    For the marinade:

    • 6 garlic cloves
    • 2 teaspoons coarse sea salt
    • 1 teaspoon freshly ground black pepper
    • 2 tablespoons whole grain Dijon mustard
    • 6 tablespoons extra virgin olive oil, plus more for the cooking rack
    • Juice of 1 lemon
    • 1 tablespoon fresh rosemary or 1 teaspoon dried rosemary needles 

    Directions

    Step 1

    Prep the lamb by removing the fell, the thin membrane overlaying the meat: Place the tip of a sharp thin knife under it at one end to lift it, then tug to pull it away. Trim most of the visible fat but leave a very thin layer in place—this adds to the flavor of the cooked meat. Next, use a paring knife to make uniform 1/2” slits in the meaty parts of the leg. Transfer to a platter.

    Step 2

    Mince the garlic cloves in a mini chopper, then add the rest of the ingredients and process until smooth. Slather the mixture on the lamb, working it into the slits. Tightly cover the leg with parchment paper, place in a plastic bag, and refrigerate overnight.

    Step 3

    Set your oven to 400°F. For easy cleanup, line your roasting pan with foil. Place a V-shaped rack in the pan and brush it lightly with olive oil. Place the lamb on the rack, then fill the bottom of the pan with 1/4” water. Place in the oven and roast for 15 minutes. Without opening the oven door, reduce the temperature to 350°F. Continue roasting until an instant-read thermometer inserted in the meatiest part of the leg reaches between 130°F and 135°F, about 20 minutes per pound of lamb.

    Step 4

    Out of the oven, let the lamb rest for 15 minutes before slicing. 

    Yields 8 servings

  • Mediterranean Diet Can Reduce Risk of Both Stroke Types in Women

    Stroke ranks as the second-leading cause of death worldwide as well as the third-leading cause of death and disability combined.1 Women have a greater lifetime risk of stroke than men—in part because women live longer, on average, than men do, and because stroke risk in women rises sharply after menopause.2

    A substantial body of evidence shows that the Mediterranean Diet (MeDi) reduces stroke risk in both women and men, but little has been published on the MeDi’s effects by stroke type in women.3 In
    the US, about 80% of strokes are ischemic—a clot blocks blood flow to or within the brain—and the remainder are hemorrhagic, in which a blood vessel in the brain ruptures and bleeds.4

    The journal Neurology Open Access recently published an analysis of data from the California Teachers Study (CTS), which followed more than 130,000 women for more than 25 years, starting in 1995.3 This analysis excluded those with a history of stroke or with missing dietary data, for a total cohort of 105,614 women. Average age at the study’s outset was 52.3

    At the start of the study, participants answered a validated dietary questionnaire that asked how often they consumed 103 food and beverage items/groups during the previous year, and in what quantities
    (small, medium, large serving size). Responses were converted to a score that reflected adherence to the Mediterranean Diet (MeDi), ranging from 0 to 9. Participants were stratified by MeDi scores into low (0–2), moderate (3–5), and high (6–9) MeDi adherence groups: 12.5% low, 57.5% moderate, 30% high.3

    MeDi is typically characterized by high intake of fruits and vegetables, legumes, and whole grains, with olive oil as the primary source of fat; a moderate intake of fish; and minimal intake of meat and dairy products. Some versions of the MeDi include moderate alcohol consumption.3

    During the 25 years of follow-up, the CTS study population experienced a total of 4,083 stroke events: 3,358 ischemic and 725 hemorrhagic.3

    Participants with high adherence to the MeDi had a 23% lower overall stroke risk compared with the low-adherence group. When results were adjusted for patient characteristics, including smoking, BMI, and demographics, overall stroke risk was still reduced by 18% with high adherence to the MeDi. Even a one-unit increase in MeDi adherence was associated with a significant decrease in stroke risk.3

    When analyzed by stroke subtypes, higher adherence to the MeDi resulted in a significant decrease
    in stroke risk for ischemic stroke as well as for hemorrhagic stroke. This effect was seen across premenopausal, menopausal, and postmenopausal women in the study, including participants taking hormone treatment.3

    This study, with strengths including a large population, long-range follow-up, and analysis by stroke subtype, adds to the body of evidence of the preventative health benefits of the MeDi and helps identify dietary choices that can help reduce stroke risk in women.3

    References: 1. Feigin VL, Brainin M, Norrving B, et al. World Stroke Organization (WSO): Global stroke fact sheet 2022 [published correction appears in Int J Stroke. 2022;17(4):478. doi:10.1177/17474930221080343]. Int J Stroke. 2022;17(1):18–29. 2. Rexrode KM, Madsen TE, Yu, AYX, Carcel C, Lichtman JH, Miller EC. The impact of sex and gender on stroke. Circulation Res. 2022;130(4):512-528. 3. Sherzai AZ, Cuble EL, Spielfogel ES, et al. Mediterranean diet and the risk of stroke subtypes in women. Neurol Open Access. 2026;2:e000062. 4. Prabhakaran S, Gonzales NR, Zachrison KS, et al. 2026 guideline for the early management of patients with acute ischemic stroke. Stroke. 2026; doi:10.1161/STR.0000000000000513. Online ahead of print.

  • Smoked Salmon Rolls Olive Oil Hunter News #257

    Smoked Salmon Rolls Recipe, Spotlight on Smoked Salmon, What Matters More Than Low Carb or Low Fat, and Exercise, a Powerful Treatment for Depression and Anxiety

    Love smoked salmon but tired of the usual bagel routine? These rollups are a snap to make and look oh so elegant! I’m also sharing an in-depth report on what makes for a better low-fat or low-carb diet when it comes to heart health. Plus, read on to learn how exercise could be an even greater game changer for anxiety and depression than previously thought.

    Smoked Salmon Rolls

    Healthy Ingredient Spotlight: Smoked Salmon Varieties

    Healthy Ingredient Spotlight

    Smoked Salmon Varieties

    Beyond traditional smoked salmon, you can now find amazing flavor varieties, such as pastrami style, everything bagel, and even Korean BBQ, from purveyors like Acme Smoked Fish and Barney Greengrass. Some are available in specialty food stores as well as online. Experiment to see what you like best!

    Smoked Salmon
    Quick Kitchen Nugget: Freezing Smoked Salmon

    Quick Kitchen Nugget

    Freezing Smoked Salmon

    You might not know that smoked salmon freezes beautifully, meaning that you can always have some on hand. The key is to freeze it as soon as you buy it to retain its freshness. You can defrost it overnight in the fridge or on the countertop in under an hour. 

    For Your Best Health: What Matters More Than Low Carb or Low Fat

    For Your Best Health 

    What Matters More Than Low Carb or Low Fat

    Published in JACC, the flagship journal of the American College of Cardiology, a decades-long study of nearly 200,000 adults challenges the low-carb versus low-fat debate. Both eating patterns were tied to lower risk of coronary heart disease (CHD) but only when they focused on nutrient-dense wholesome foods. In contrast, versions built around refined carbohydrates and animal products were associated with higher CHD risk and less-favorable metabolic health markers.

    Low-carbohydrate and low-fat eating plans are very common, yet scientists have not fully understood their long-term effects on heart health, especially when considering the quality of foods included in each pattern. This research stands out as one of the largest and most detailed investigations to date, examining participants’ diet quality, metabolomic data, and CHD risk over more than 30 years.

    “Our findings highlighted that it’s not simply about cutting carbs or fat, but it’s about the quality of foods people choose to construct those diets,” said Zhiyuan Wu, PhD, a postdoctoral research fellow at the Harvard T. H. Chan School of Public Health and lead author of the study. “The efficacy of low-carb and low-fat diets in reducing CHD risk is a topic of ongoing debate, and past studies showed mixed findings.”

    Dr. Wu noted that earlier research may have produced conflicting results because people can follow a low-carb or low-fat diet in very different ways. Some prioritize vegetables, whole grains, and healthy fats, while others rely more heavily on refined grains, processed foods, and animal-based fats. “Focusing only on nutrient compositions but not food quality may not lead to health benefits,” he said.

    The researchers’ analysis also revealed that higher-quality diets were associated with lower triglyceride levels, higher HDL cholesterol, and reduced inflammation. “These results suggest that healthy low-carbohydrate and low-fat diets may share common biological pathways that improve cardiovascular health,” Dr. Wu said. “Focusing on overall diet quality may offer flexibility for individuals to choose eating patterns that align with their preferences while still supporting heart health.”

    The researchers cautioned that the findings may not apply to more extreme dietary approaches and that the results should be interpreted within the ranges of macronutrient intake observed in the study. In addition, dietary information was self-reported, which can introduce measurement error. Because participants were health professionals with generally higher health awareness and better access to care, the findings may not fully represent the general population, although the biological mechanisms involved are unlikely to differ substantially.

    “This study helps move the conversation beyond the long-standing debate over low-carbohydrate versus low-fat diets,” said Harlan M. Krumholz, MD, editor in chief of JACC. “The findings show that what matters most for heart health is the quality of the foods people eat. Whether a diet is lower in carbohydrates or fat, emphasizing plant-based foods, whole grains, and healthy fats is associated with better cardiovascular outcomes.”

    Fitness Flash Icon: Exercise, Powerful Treatment for Depression and Anxiety

    Fitness Flash

    Exercise: Powerful Treatment for Depression and Anxiety

    A sweeping review of global research published online in the British Journal of Sports Medicinesuggests that exercise, especially aerobic activities like running, swimming, and dancing, can be one of the most powerful ways to ease depression and anxiety. Across tens of thousands of people aged 10 to 90, exercise consistently reduced symptoms, often matching or even outperforming medication and talk therapy. There are particularly strong benefits for young adults and new mothers. The analysis found that exercise done in supervised or group settings may provide the greatest benefit for people with depression. For anxiety, shorter programs lasting up to eight weeks and involving lower-intensity activity may be most helpful. These effects were seen regardless of age or sex.

    Depression and anxiety impact as many as 1 in 4 people globally, with young people and women experiencing the highest rates, according to the researchers. Earlier studies have already suggested that physical activity compares favorably with psychotherapy and medication for reducing symptoms. Still, important questions remained. It had not been fully understood how exercise works across different age groups, levels of intensity, or frequencies. In addition, many previous large reviews focused only on adults or included participants with other health conditions that could influence outcomes.

    To address these gaps, the researchers set out to evaluate how exercise affects depression and anxiety across the entire lifespan. They also examined whether factors such as exercise type, duration, frequency, intensity, and supervision, and whether it was performed individually or in groups, influenced results.

    The team searched research databases for pooled data analyses of randomized controlled trials published in English through July 2025. These trials compared structured exercise programs with other activities, a placebo, or no active treatment. Eligible studies involved planned, structured, repetitive, and purposeful physical activity intended to improve physical and mental health. All types of exercise were included, across different intensities, frequencies, and settings (individual or group).

    Group Exercise: Dance Class

    All exercise formats were linked to improvements in mental health. For depression, aerobic activity, especially when delivered in supervised or group settings, produced the largest benefits. For anxiety, aerobic, resistance, mind-body, and mixed-exercise programs, each had a medium-sized positive effect.

    The researchers acknowledge several limitations. Definitions of exercise intensity and program length varied across the pooled data analyses. There was also relatively limited pooled data examining exercise effects across every stage of life. Despite all this, they concluded, “This meta-meta-analysis provides robust evidence that exercise effectively reduced depression and anxiety symptoms across all age groups, comparable with, or exceeding, traditional pharmacological or psychological interventions.

    “Group and supervised formats gave the most substantial benefits, underscoring the importance of social factors in mental health interventions. With evidence that different characteristics of exercise appear to impact depression and anxiety at varying magnitudes, tailored exercise programs must be prescribed.

    “Given the cost effectiveness, accessibility, and additional physical health benefits of exercise, these results underscore the potential for exercise as a first-line intervention, particularly in settings where traditional mental health treatments may be less accessible or acceptable.”

    Get More Recipes In Your Inbox!

For Your Best Health: Managing Depression: Using Scents to Unlock Memories 

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.

Get More Recipes In Your Inbox!