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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.

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!

  • Cheesy Onion Chips/Wraps Cheesy Onion Wraps

    Looking for a grain-free wrap to replace pitas or tortillas? This sheet pan hack is so flavorful you may never go back! It gets its goodness from sweet onions and salty Parmigiano-Reggiano. You can also cut the cooked sheet into shapes to top burgers or enjoy on their own as snacks. Bookmark this one for next autumn: Cut into rounds to make delicious toppers for French onion soup (use any sweet onion when Vidalias are out of season).

    Ingredients

    • 8 ounces Parmigiano-Reggiano
    • 1 large Vidalia onion, about 16 ounces
    • Extra virgin olive oil
    • 1/2 teaspoon salt
    • 2 teaspoons garlic powder

    Directions

    Step 1

    Preheat your oven to 400°F. Line a rimmed sheet pan with heat-resistant parchment paper. Shred the cheese and the onion using the medium shredding blade of a food processor or the large hole side of a hand grater (there’s no need to rinse the grater between the cheese and the onion). Toss the cheese and onions well, then spread out in an even layer on the prepared pan. Drizzle generously with olive oil and sprinkle with the salt and garlic powder. Bake for 20 minutes or until the onions and cheese have browned. It will be bubbly when you take it out of the oven.

    Step 2

    Allow to cool to room temperature to crisp up, about 20 minutes. Then cut into thirds for sandwich wraps and fill as desired.

    Makes 3 wraps

  • Olive toast Olive Oil Hunter News #269

    Olive Toast Recipe, Spotlight on Castelvetrano Olives, Storing Bread, Weight Loss Tweaks and Walking and Weight Loss

    Move over, avocado. There’s a new toasty trend taking shape and it starts with olives. The best part? You can get creative with toppings—yes, even add a layer of avo if you like. I’m also sharing new findings about effective weight loss and how to keep it off.

    Olive Toast

    Healthy Ingredient Spotlight: Castelvetrano Olives

    Healthy Ingredient Spotlight

    Castelvetrano Olives

    Castelvetranos olives

    If you’re someone who adores fresh-pressed olive oil yet shies away from olives, Castelvetranos are for you. Known as Nocellara del Belice, this varietal from the Valle del Belice region of Sicily is known for its buttery flavor and smooth skin and is a great source of healthy monounsaturated fats. 

    Quick Kitchen Nugget: Storing Bread

    Quick Kitchen Nugget

    Storing Bread

    Grandma’s bread box was a great way to keep a loaf fresh. The modern-day innovation is a linen bread bag, available for crusty round loaves or baguettes. The fabric helps keep the crust firm without drying out the insides…but only for 2 or 3 days. If you need longer storage, slice the loaf and freeze.   

    For Your Best Health: Weight Loss Tweaks

    For Your Best Health 

    Weight Loss Tweaks

    A study led by the Barcelona Institute for Global Health (ISGlobal) and published in the International Journal of Behavioral Nutrition and Physical Activity found that two habits are linked to a lower body mass index (BMI) over time: extending the overnight fasting period and eating breakfast early. Scientists think this is because eating earlier aligns better with the body’s internal clock. On the other hand, skipping breakfast as part of intermittent fasting didn’t offer the same advantage and may even be tied to unhealthy habits. 

    The findings are based on data from more than 7,000 adults between the ages of 40 and 65 who are part of the GCAT | Genomes for Life cohort, led by the Germans Trias i Pujol Research Institute (IGTP) in Barcelona. In 2018, participants provided details about their height, weight, meal timing, lifestyle habits, and socioeconomic background through questionnaires. Five years later, in 2023, more than 3,000 of these individuals returned for follow-up assessments. Researchers recorded updated measurements and collected new survey data, allowing them to track changes and identify patterns over time.

    “Our results, in line with other recent studies, suggest that extending the overnight fast could help maintain a healthy weight if accompanied by an early dinner and an early breakfast. We think this may be because eating earlier in the day is more in line with circadian rhythms and allows for better calorie burning and appetite regulation, which can help maintain a healthy weight. However, it is too soon to draw definitive conclusions, so recommendations will have to wait for more robust evidence,” explained Luciana Pons-Muzzo, MPH, researcher at ISGlobal at the time of the study and currently at IESE Business School.

    When researchers compared results by gender, they found notable differences. Women generally had lower BMI, followed the Mediterranean diet more closely, and were less likely to drink alcohol. At the same time, they reported poorer mental health and were more often responsible for household or family supervision.

    Using a method called cluster analysis, the team grouped participants with similar characteristics. One small group of men stood out. These individuals typically ate their first meal after 2 pm and fasted for about 17 hours. Compared to others, they were more likely to smoke and drink alcohol, less physically active, and less likely to follow the Mediterranean diet. They also tended to have lower levels of education and higher rates of unemployment. Researchers did not observe a similar pattern among women.

    “There are different ways of practicing what is known as intermittent fasting and our study relates to one of them, which is overnight fasting. What we observed in a subgroup of men who do intermittent fasting by skipping breakfast is that this practice has no effect on body weight. Other intervention studies in participants with obesity have shown that this tactic is no more effective than reducing calorie intake for reducing body weight in the long term,” said Camille Lassale, PhD, ISGlobal researcher and senior co-author of the study.

    “Our research is part of an emerging field of research known as ‘chrononutrition’, which focuses not only on analyzing what we eat, but also the times of day and the number of times we eat,” says Anna Palomar-Cros, PhD, researcher at ISGlobal at the time of the study and currently at IDIAP Jordi Gol. “At the basis of this research is the knowledge that unusual food intake patterns can conflict with the circadian system, the set of internal clocks that regulate the cycles of night and day and the physiological processes that must accompany them.” 

    This study builds on earlier ISGlobal research in chrononutrition, which found that eating dinner and breakfast earlier in the day is associated with a lower risk of cardiovascular disease and type 2 diabetes, reinforcing the idea that meal timing plays a meaningful role in long-term health.

    Fitness Flash Icon: Walking and Weight Loss

    Fitness Flash

    Walking and Weight Loss

    Many weight loss programs encourage people to walk more each day, but there has been limited evidence showing whether increasing daily steps actually helps people lose weight while dieting. It’s also unclear whether walking more can help people maintain weight loss over time and, if so, what step count may be most effective.

    “The most important—and greatest—challenge when treating obesity is preventing weight regain,” explained Professor Marwan El Ghoch, MD, of the Department of Biomedical, Metabolic and Neural Sciences, University of Modena and Reggio Emilia, Modena, Italy. “Around 80% of people with overweight or obesity who initially lose weight tend to put some or all of it back on again within three to five years. The identification of a strategy that would solve this problem and help people maintain their new weight would be of huge clinical value.”

    Woman walking dog for weight loss

    To find such a strategy, Dr. El Ghoch and colleagues from Italy and Lebanon carried out a systematic review and meta-analysis of previous studies focused on walking and weight management and presented their soon-to-be-published analysis at this year’s European Congress on Obesity in Istanbul, Turkey.

    The researchers reviewed 18 randomized controlled trials. Of those, 14 studies involving 3,758 adults were included in the final meta-analysis. Participants had an average age of 53 years and an average BMI of 31 kg/m2. The studies included people from several countries, including the UK, US, Australia, and Japan. The trials compared 1,987 participants enrolled in lifestyle modification (LSM) programs with 1,771 people in control groups who were either dieting without additional support or receiving no treatment.

    The lifestyle modification programs combined dietary guidance with recommendations to walk more and track daily steps. These programs included an initial weight loss phase followed by a maintenance phase designed to help participants keep the weight off long term. Researchers measured participants’ daily step counts at the beginning of the studies, after the weight loss phase (average duration of 7.9 months), and after the maintenance phase (average duration of 10.3 months). At the start of the trials, both groups had similar activity levels. Participants in the LSM group averaged 7,280 steps per day, while those in the control group averaged 7,180 steps daily.

    The control group did not significantly increase daily walking and did not experience weight loss during the studies. Participants in the LSM programs, however, increased their daily step count to an average of 8,454 steps by the end of the weight loss phase. During that time, they lost an average of 4.39% of their body weight, equal to roughly 4 kg.

    Participants largely maintained their higher activity levels throughout the maintenance phase, averaging 8,241 steps per day by the end of the studies. They also kept off most of the weight they had lost, with an average long-term weight loss of 3.28%, or about 3 kg. Further analysis revealed a clear connection between higher daily step counts and reduced weight regain. Researchers found that people who increased their steps during the weight loss phase and continued that level of activity afterward were more successful at maintaining their weight loss. 

    Interestingly, walking more was not linked to greater weight loss during the initial dieting phase. Researchers believe this may be because factors such as calorie reduction have a stronger effect on short-term weight loss.

    Dr. El Ghoch said the findings show that lifestyle modification programs can support meaningful long-term weight loss. “Participants should be always encouraged to increase their step count to approximately 8,500 a day during the weight loss phase and sustain this level of physical activity during the maintenance phase to help prevent them from regaining weight,” he said. “Increasing the number of steps walked to 8,500 each day is a simple and affordable strategy to prevent weight regain.”

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  • Olive toast Olive Toast

    This makes a satisfying lunch and a great appetizer for your next get-together. I love the tangy, fruity taste of sumac, a spice that’s finally getting the attention it deserves. If you’ve got the grill on, drizzle olive oil on the bread and toast over the coals. 

    Ingredients

    • 2 tablespoons extra virgin olive oil, plus more for drizzling
    • 1 teaspoon lemon zest
    • 2 tablespoons fresh lemon juice  
    • 1 medium garlic clove, grated
    • 1/2 teaspoon sumac, such as Wild Sumac
    • 1/4 teaspoon coarse sea salt
    • 1/4 teaspoon freshly ground black peppercorns like Vine-Ripened Black Peppercorns
    • 1/8 teaspoon peperoncino (Italian crushed red pepper flakes)
    • 4 ounces each pitted Castelvetrano and Kalamata olives
    • 2 tablespoons chopped fresh flat-leaf parsley
    • 8 baguette or crusty whole-grain bread slices
    • 8 ounces goat cheese at room temperature
    • 1/4 cup chopped walnuts

    Directions

    Step 1

    In a medium bowl, whisk together the olive oil, lemon zest and juice, garlic, sumac, salt, pepper, and peperoncino. Coarsely chop the olives and add to the bowl along with the parsley; let marinate for 30 minutes.

    Step 2

    When ready to assemble, toast the bread. Spread each slice with equal amounts of goat cheese, then top with the walnuts and the olive mixture. Drizzle with olive oil and serve.

    Yields 4 lunch or 8 appetizer servings

  • Marinated Mozzarella Pearls Olive Oil Hunter News #268

    Marinated Mozzarella Pearls Recipe, Spotlight on Mozzarella, Storing Jars, The Fat Conundrum, and The Smarter Mediterranean Diet

    It’s not quite summer and I’m already looking for recipes that don’t involve turning on the oven! This mozzarella dish fits the bill. It couldn’t be more flavorful…or simpler. The cheese is the perfect foil for fresh-pressed olive oil—I know you’ll be serving it from now through autumn! One of the two new studies I’m sharing reveals that excess weight poses different threats for women and men, while the other presents a possible solution for everyone: an approach called the “smarter” Mediterranean diet. Read on for the details.

    Marinated Mozzarella Pearls

    Healthy Ingredient Spotlight: Fresh Mozzarella 

    Healthy Ingredient Spotlight

    Fresh Mozzarella 

    Fresh mozzarella and tomatoes

    Handcrafted fresh mozzarella, now available in many food markets, is a versatile cheese, ready to be enjoyed cold or melted in hot dishes. True Italian mozzarella is mozzarella di bufala, or mozzarella made from milk of the Italian Mediterranean buffalo. In the US, it is almost always made from cow’s milk, though a handful of artisanal makers are raising buffalo to produce more authentic varieties and some Italian makers export the real thing.

    Debunking cheese’s negative health rap, research published in the journal Advances in Nutrition found moderate evidence suggesting that eating cheese doesn’t increase the risk of cardiovascular diseases and may even offer some protection from these ills. Fresh mozzarella, in particular, is considered one of the healthier cheeses, due to its low fat and sodium content along with 7 grams of protein and over 200 mg of calcium per ounce.

    Quick Kitchen Nugget: Storing Jars

    Quick Kitchen Nugget

    Storing Jars

    With the move away from plastics, there are many glass options for storing food. Round clip top jars made by companies including Kilner and Weck are cylindrical containers with a hinged metal clamp and replaceable rubber seal. Great for storing dry staples like flour, grains, pasta, even teas, they’re also perfect for marinating and pickling vegetables. Mason jars go one step further—thanks to their tempered glass, they can withstand the heat of boiling water, making them ideal for canning. To meet kitchen needs, consider a range of sizes: half-pint (1 cup), pint (2 cups), quart (4 cups), and half-gallon (8 cups).

    For Your Best Health: The Fat Conundrum

    For Your Best Health 

    The Fat Conundrum

    New findings presented by a research team from Dokuz Eylul University in Izmir, Turkey at this year’s European Congress on Obesity (ECO) highlight clear differences in how obesity affects men and women. 

    “Our findings reveal intriguing differences in the way men and women respond to obesity,” said lead author Dr. Zeynep Pekel. “They show just how important gender-specific research is. Not only are sex differences a powerful player in the pathology and course of obesity, but our results indicate that such differences could be a stepping stone toward finding targeted, sex-based therapies to help in the management of people living with obesity.”

    Their findings showed that men with obesity are more likely to accumulate abdominal (visceral) fat. This type of fat surrounds internal organs and is strongly linked to serious heart and metabolic conditions. They had a slightly higher body mass index (BMI) than women (37.5 vs 36.0 kg/m²), but their waist circumference was much larger (120 vs 108 cm), and their systolic blood pressure was also higher (128 vs 122 mmHg), two factors linked to increased risk of cardiovascular disease and diabetes. The men also had significantly higher levels of liver enzymes (ALT and GGT), triglycerides, and creatinine. These findings point to a greater likelihood of liver-related and metabolic complications.

    Women with obesity, on the other hand, had higher total cholesterol (215 vs 203 mg/dL) and LDL or “bad” cholesterol (130 vs 123 mg/dL). They typically store more fat beneath the skin and showed higher levels of inflammatory markers, including erythrocyte sedimentation rate, C-reactive protein, and platelet count, raising the risk of heart disease and type 2 diabetes. 

    “It’s still early days and these findings need to be confirmed in other patient groups, but they offer important insight into how obesity may affect men and women differently,” said Dr. Pekel. “These differences are likely influenced by biological factors such as hormones, immune responses, and fat distribution. Our next steps are to validate these findings in larger populations, better understand the biological processes behind these differences, and explore how these patterns relate to clinical risk.”

    Fitness Flash Icon: The Smarter Mediterranean Diet 

    Fitness Flash

    The Smarter Mediterranean Diet 

    Mediterranean foods

    The Mediterranean diet is already famous for its heart and metabolic benefits. Now a large European study called the PREDIMED-Plus Trial revealed that a lower-calorie Mediterranean diet may work even better against type 2 diabetes when paired with three realistic upgrades: eating fewer calories, moving more, and getting professional support for weight loss.

    The trial found that this more structured version of Mediterranean living reduced the risk of developing type 2 diabetes by 31% over six years. Participants also lost more weight (3.3 kg), reduced abdominal fat more effectively, and reduced waist circumference by 3.6 cm, compared to those following a standard Mediterranean diet alone. 

    In real world terms, the researchers estimated that the program prevented about three cases of type 2 diabetes for every 100 participants. For a condition affecting hundreds of millions of people globally, that kind of prevention could add up quickly if applied broadly among people at elevated risk.

    “Diabetes is the first solid clinical outcome for which we have shown — using the strongest available evidence — that the Mediterranean diet with calorie reduction, physical activity, and weight loss is a highly effective preventive tool,” said Miguel Ángel Martínez-González, Professor of Preventive Medicine and Public Health at the University of Navarra, Adjunct Professor of Nutrition at Harvard University, and one of the principal investigators of the project. “Applied at scale in at-risk populations, these modest and sustained lifestyle changes could prevent thousands of new diagnoses every year. We hope soon to show similar evidence for other major public health challenges.”

    “The Mediterranean diet acts synergistically to improve insulin sensitivity and reduce inflammation. With PREDIMED-Plus, we demonstrate that combining calorie control and physical activity enhances these benefits,” explained Miguel Ruiz-Canela, Professor and Chair of Preventive Medicine and Public Health Department at the University of Navarra’s School of Medicine and first author of the study. “It is a tasty, sustainable, and culturally accepted approach that offers a practical and effective way to prevent type 2 diabetes — a global disease that is, to a large extent, avoidable.”

    The project is the largest nutrition trial conducted in Europe and involved the University of Navarra along with more than 200 researchers from 22 other Spanish universities, as well as hospitals and research centers. The work was carried out in more than 100 primary care centers within Spain’s National Health System.

    Since the PREDIMED-Plus diabetes findings were prepared, related research has continued to strengthen the broader picture. A PREDIMED-Plus body composition analysis published in JAMA Network Open found that the energy-reduced Mediterranean diet plus physical activity helped reduce total and visceral fat while slowing age-related loss of lean mass in older adults with overweight or obesity and metabolic syndrome. That matters because visceral fat and declining muscle are closely tied to cardiometabolic risk.

    More recent PREDIMED-Plus work has also explored how sedentary time may affect cardiovascular health. A 2026 study in BMC Cardiovascular Disorders reported that replacing sedentary time with physical activity was associated with favorable five-year changes in high-sensitivity troponin T, a blood marker related to heart stress, although the pattern was not consistent across all atrial fibrillation–related biomarkers.

    A 2026 analysis from the original PREDIMED trial also highlighted the possible importance of food quality within the diet. Participants with higher cumulative intake of extra virgin olive oil had a lower risk of a broad cardiovascular outcome, while common olive oil showed weaker associations. The finding supports a practical message for readers: the Mediterranean diet is not only about eating less or eating more plants. The type and quality of fats may matter too.

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  • Marinated Mozzarella Pearls Marinated Mozzarella Pearls

    Add zest to mozzarella with this flavorful marinade. Pearls are cheese balls about the size of cherry tomatoes. Serve them as a finger food or pair with tomatoes for a first course. 

    Ingredients

    • 1 medium lemon
    • 1 garlic clove
    • 1/4 cup finely chopped mix of fresh parsley and basil leaves
    • 1/4 teaspoon crushed red pepper flakes, or more to taste
    • 1/2 cup extra virgin olive oil
    • 1/2 teaspoon coarse sea salt 
    • 16 ounces mozzarella pearls

    Directions

    Step 1

    Use a Microplane set over a medium bowl to zest the lemon (reserve the rest of the lemon for another recipe) and grate the garlic. Add the herbs, red pepper, olive oil, and salt if using and whisk well.

    Step 2

    Place the mozzarella into a half-pint lidded jar. Drizzle the olive oil mixture over the pearls and let marinate on the counter for 30 minutes. If not eating right away, cover and refrigerate (bring to room temperature before serving). 

    Serves 8

  • Double strawberry mousse Olive Oil Hunter News #267

    Double Strawberry Mousse Recipe, Spotlight on Strawberries, Buying and Storing Strawberries, The Impact of Carbs and Lowering Your Disease Risk

    As farmers’ markets pop up around the country, look for fresh strawberries ripe for turning into luscious desserts. This mousse is sinfully rich, yet so easy to whip up. Whole foods are crucial to a healthy diet, and the first study I’m sharing shows what happens when we eat too many refined carbs. The second sheds new light on the importance of exercise intensity.

    Double Strawberry Mousse

    Healthy Ingredient Spotlight: Strawberries

    Healthy Ingredient Spotlight

    Strawberries

    Strawberries are packed with essential vitamins, minerals, fiber, and phytochemicals, including anthocyanins, which give them their vivid hue, and other antioxidants to protect against oxidative stress. A study published in the journal Nutrition, Metabolism and Cardiovascular Diseases found that eating about 2 cups of strawberries a day improves heart health and cognition in older adults. 

    There is one caveat. According to the Environmental Working Group, strawberries have high levels of pesticides including “forever chemicals” (PFAS) and fungicides—they’re often ranked at the top of the Group’s “Dirty Dozen” list of most affected fruits and vegetables. Because of this, buy organic whenever you can to reduce your exposure to substances linked to cancer, hormone disruption, and brain toxicity. 

    fresh strawberries on the vine
    Quick Kitchen Nugget: Buying and Storing Strawberries 

    Quick Kitchen Nugget

    Buying and Storing Strawberries 

    Look for bright red strawberries, with bright green caps, and free of moldy spots. If you’re buying berries packed in plastic boxes, be sure to turn them over and check the underside. At home, refrigerate your berries if not using right away, but don’t wash them ahead of time, which could increase the risk for mold. Store packaged berries upside down — this puts the ventilation slots on top, allowing better air circulation. 

    For Your Best Health: The Impact of Carbs

    For Your Best Health 

    The Impact of Carbs

    Bread has long been a dietary cornerstone, sustaining societies for generations. It is deeply woven into everyday life. Carbohydrates such as bread, rice, and noodles are consumed daily around the world, yet their role in obesity and metabolism has not been explored thoroughly. With obesity rates continuing to climb, researchers are beginning to question whether this reliance on staple carbohydrates still makes sense in modern diets. While many people believe that “bread makes you gain weight” or that “carbohydrates should be limited,” it has been unclear whether the issue lies in the foods themselves or in how people choose and consume them.

    To better understand these questions, a research team led by Professor Shigenobu Matsumura at Osaka’s Graduate School of Human Life and Ecology in Japan studied how carbohydrates influence eating behavior and metabolism in mice. The researchers examined whether mice preferred foods like wheat, bread, and rice over standard chow, and how these choices affected body weight and energy use. The animals were divided into several feeding groups, including Chow, Chow + Bread, Chow + Wheat flour, Chow + Rice flour, High-fat diet (HFD) + Chow, and HFD + Wheat flour. The team tracked changes in body weight, energy expenditure, blood metabolites, and liver gene expression.

    The findings showed that mice strongly favored carbohydrate-rich foods and stopped eating their standard chow altogether. Even though their total calorie intake did not increase significantly, both body weight and fat mass went up. Mice that consumed rice flour gained weight in a similar way to those that ate wheat flour. In contrast, mice given a High-fat diet (HFD) + Wheat flour gained less weight than those on a High-fat diet (HFD) + Chow. “These findings suggest that weight gain may not be due to wheat-specific effects, but rather to a strong preference for carbohydrates and the associated metabolic changes,” said Professor Matsumura.

    Further analysis revealed higher levels of fatty acids in the blood and lower levels of essential amino acids. In the liver, fat accumulation increased, along with the activity of genes linked to fatty acid production and lipid transport. When wheat flour was removed from the diet, both body weight and metabolic abnormalities improved quickly. This suggests that moving away from a wheat-heavy diet and toward a more balanced one may help regulate body weight more effectively.

    “Going forward, we plan to shift our research focus to humans to verify the extent to which the metabolic changes identified in this study apply to actual dietary habits,” said Professor Matsumura. “We also intend to investigate how factors such as whole grains, unrefined grains, and foods rich in dietary fiber, as well as their combinations with proteins and fats, food processing methods, and timing of consumption, affect metabolic responses to carbohydrate intake. In the future, we hope this will serve as a scientific foundation for achieving a balance between ‘taste’ and ‘health’ in the fields of nutritional guidance, food education, and food development.”

    Fitness Flash Icon: Lowering Your Disease Risk

    Fitness Flash

    Lowering Your Disease Risk

    Just a few minutes of getting out of breath each day could significantly cut your risk of major diseases including heart disease, dementia, and diabetes. A large study of nearly 100,000 people published in the European Heart Journal found that it’s not just how much you move, but how intensely you move that matters. Short bursts of vigorous activity—like rushing for a bus or climbing stairs quickly—were linked to striking reductions in disease risk, especially for inflammatory conditions like arthritis, serious cardiovascular problems such as heart attack and stroke, and dementia.

    To explore this connection, researchers compared participants’ overall physical activity levels with how much of that activity was vigorous, then tracked their risk of developing eight major diseases over time. The study was led by an international team that included Professor Minxue Shen from the Xiangya School of Public Health at Central South University in Hunan, China. “We know that physical activity reduces the risk of chronic disease and premature death, and there is growing evidence that vigorous activity provides greater health benefits per minute than moderate activity,” he said. “But questions remain about the importance of intense activity versus total physical activity. For example, if two people do the same total amount of activity, does the person who exercises more vigorously gain greater health benefits? And if someone has limited time, should they focus on exercising harder rather than longer?”

    Participants, all part of the UK Biobank study, wore wrist-based accelerometers for one week. These devices captured detailed movement patterns, including short bursts of vigorous activity that people might not remember or report. Researchers used this data to calculate both total activity and the share that was intense enough to cause breathlessness.

    The team then compared these measurements with participants’ likelihood of dying or developing eight serious conditions over the next seven years: major cardiovascular disease, irregular heartbeat, type 2 diabetes, immune-mediated inflammatory diseases, liver disease, chronic respiratory diseases, chronic kidney disease, and dementia.

    The results showed that people who devoted a larger portion of their activity to vigorous movement had much lower risks across all conditions studied. Compared with those who did no vigorous activity, individuals with the highest levels saw a 63% lower risk of dementia, a 60% lower risk of type 2 diabetes, and a 46% lower risk of death. These benefits were observed even when the total time spent on vigorous activity was relatively small.

    Couple working out and sweating

    The researchers also found that intensity played a larger role for certain diseases. For inflammatory conditions such as arthritis and psoriasis, intensity appeared to be the key factor in lowering risk. In contrast, for diseases like diabetes and chronic liver disease, both how long people were active and how hard they exercised were important.

    “Vigorous physical activity appears to trigger specific responses in the body that lower-intensity activity cannot fully replicate,” Professor Shen said. “During vigorous physical activity — the kind that makes you feel out of breath — your body responds in powerful ways. Your heart pumps more efficiently, your blood vessels become more flexible, and your body improves its ability to use oxygen. Vigorous activity also appears to reduce inflammation. This may help explain why we saw strong associations with inflammatory conditions such as psoriasis and arthritis. It may also stimulate chemicals in the brain that help keep brain cells healthy, which could help explain the lower risk of dementia.

    “Our findings suggest that making some of your physical activity vigorous can provide substantial health benefits. This doesn’t require going to the gym. Adding short bursts of activity that make you slightly breathless into daily life, like taking the stairs quickly, walking fast between errands, or playing actively with children, can make a real difference. Even 15 to 20 minutes per week of this kind of effort — just a few minutes a day — was linked to meaningful health benefits.

    “Current guidelines generally focus on the amount of time spent being active per week. Our findings suggest that the composition of that activity matters and matters differently depending on which diseases you’re trying to prevent. This could open the door to more personalized physical activity recommendations based on an individual’s specific health risks,” he said, adding, “Vigorous activity may not be safe for everyone, especially older adults or people with certain medical conditions. For them, any increase in movement is still beneficial, and activity should be tailored to the individual.”

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  • Double strawberry mousse Double Strawberry Mousse

    This dessert features strawberries in the mousse and in the topping. The berries are first macerated — tossed with sugar and allowed to sit — to draw out and intensify the fruit’s flavors.

    Ingredients

    • 1 1/2 pounds fresh strawberries 
    • 2 tablespoons granulated sugar
    • 1 tablespoon extra virgin olive oil
    • 1 1/2 cups heavy cream
    • Optional: 1/3 cup confectioners’ sugar 

    Directions

    Step 1

    Hull the strawberries, then dice them and place in a large glass bowl. Add the granulated sugar and toss well; set aside for 30 minutes. Drizzle on the olive oil and mix well. Reserve 1/2 cup of the berries, cover, and refrigerate. Place the rest in a food processor and run the machine until the berries are puréed. You should have about 1-1/2 cups.

    Step 2

    Place the heavy cream in the bowl of a stand mixer or a large bowl with a hand mixer. Beat on low speed, then gradually increase to high. Whip until the cream reaches medium (not stiff) peaks, then use a spatula to fold in the strawberry purée. Taste and add the confectioners’ sugar if desired. Serve right away or refrigerate the mousse in the mixing bowl for up to 4 hours — it will firm up more as it chills.

    Step 3

    To serve, spoon equal portions of the mousse into 8 goblets or bowls and garnish with equal amounts of the reserved berries.

    Serves 8

  • Grilled Halloumi Skewers Olive Oil Hunter News #266

    Halloumi Skewers Recipe, Spotlight on Bell Peppers, Safe Grill Cleaning, Extra Virgin Olive Oil for Brain Boosts and Meditation to Rewire your Brain

    Members of the Fresh-Pressed Olive Oil Club know how much of a halloumi cheese fan I am. This recipe uses the salty, firm Cypriot cheese as part of grilled skewers that will please meat eaters and non-meat eaters alike. I’m also thrilled to share two fascinating pieces of research concerning brain health: the roles of extra virgin olive oil and meditation.

    Halloumi Skewers

    Healthy Ingredient Spotlight: The Colors of Bell Peppers

    Healthy Ingredient Spotlight

    The Colors of Bell Peppers

    Bell peppers are a great source of vitamin C (two or three times as much as an orange) plus vitamins B6, K, A, and E along with minerals and antioxidants. They come in a rainbow of colors, determined by the variety and amount of time a bell pepper spends on the plant.

    Green bell peppers appear first and are the least ripe and least sweet. As they mature, they usually turn another color, such as yellow, orange, or red. Nutrient content and taste vary among bell pepper varieties. The phytonutrients lutein and zeaxanthin, important for eye health, are found in green bell peppers. Violaxanthin, a carotenoid, is found in yellow bell peppers. Capsanthin makes fully mature bell peppers red. Red bell peppers are the most nutrient-dense and also contain lycopene and beta-carotene. 

    When it comes to bell peppers, the advice is the same as with vegetables (and fruits): Eat the rainbow to get the max benefits.

    Quick Kitchen Nugget: Safe Grill Cleaning

    Quick Kitchen Nugget

    Safe Grill Cleaning

    Recently, over 13 million grill brushes from Nexgrill and Weber were recalled because their small wire bristles can break off, stick to grill grates, and lodge in food, posing serious injury risks if swallowed. The Consumer Product Safety Commission recommends people stop using these brushes immediately and contact the manufacturers for a refund or replacement. Weber, for instance, was offering a replacement nylon bristle brush. 

    How to clean your grill grates safely? A great way is to make a thick paste of baking soda and dish liquid. Smear it over the grates, then use a crumpled ball of aluminum foil to go over each groove. Thoroughly rinse and dry. To properly season the grates, finish with a light coating of olive oil dabbed on a paper towel. 

    For Your Best Health: Extra Virgin Olive Oil for Brain Boosts

    For Your Best Health 

    Extra Virgin Olive Oil for Brain Boosts

    Extra virgin olive oil, or EVOO, has long been a cornerstone of the Mediterranean diet, known for supporting heart and metabolic health. Now, new research suggests it may also help protect the brain. Scientists from the Human Nutrition Unit at the Universitat Rovira i Virgili (URV), the Pere Virgili Health Research Institute (IISPV), and CIBEROBN have found that its benefits could extend beyond the body to the mind, working through the gut microbiome to support cognitive function.

    “This is the first prospective study in humans to specifically analyze the role of olive oil in the interaction between gut microbiota and cognitive function,” explains Jiaqi Ni, PhD, first author of the article and researcher at the URV’s Department of Biochemistry and Biotechnology.

    The research followed 656 adults between the ages of 55 and 75 who were overweight or obese and had metabolic syndrome — a set of risk factors that increase the likelihood of developing cardiovascular disease. Over a two-year period, as part of the PREDIMED-Plus project, scientists tracked participants’ diets, including their intake of virgin and refined olive oil, along with detailed analyses of their gut microbiota. They also monitored changes in cognitive performance over time.

    The findings showed clear differences depending on the type of olive oil consumed. Participants who regularly used virgin olive oil experienced improvements in cognitive function and had a more diverse gut microbiota, which is widely considered a sign of better intestinal and metabolic health. In contrast, those who consumed refined olive oil tended to show a decline in microbiota diversity over time. Researchers also identified a specific group of gut bacteria, known as Adlercreutzia, that may be tied to these benefits. Its presence could serve as an indicator of the positive relationship between virgin olive oil consumption and preserved cognitive function. These results suggest that part of the oil’s brain-supporting effect may come from how it reshapes the gut microbiome.

    The difference between extra virgin and refined olive oil largely comes down to how they are produced. Extra virgin olive oil is obtained using mechanical methods, which help preserve its natural compounds. Refined olive oil, on the other hand, undergoes industrial processing to remove impurities. While this refining process improves shelf life, it also reduces beneficial components such as antioxidants, polyphenols, vitamins, and other bioactive substances. 

    Jordi Salas-Salvadó, MD, PhD, principal investigator of the study, emphasized the importance of choosing high-quality fats: “This research reinforces the idea that the quality of the fat we consume is as important as the quantity; extra virgin olive oil not only protects the heart, but can also help preserve the brain during aging.” 

    Two of the other researchers involved, URV professor Nancy Babio-Sánchez, PhD, and Stephanie Nishi, PhD, now a professor with the Toronto Metropolitan University (Canada), highlighted the broader implications of the findings as populations continue to age: “At a time when cases of cognitive decline and dementia are on the rise, our findings drive home the importance of improving diet quality, and in particular prioritizing extra virgin olive oil over other refined versions as an effective, simple, and accessible strategy for protecting brain health.”

    Fitness Flash Icon: Meditation to Rewire your Brain

    Fitness Flash

    Meditation to Rewire your Brain

    Researchers at the University of California San Diego report that a weeklong program combining meditation and other mind-body techniques can quickly produce measurable changes in both brain activity and blood biology. The study found that these practices activated natural pathways involved in brain flexibility, metabolism, immune function, and pain relief. Surprisingly, the experience mirrored psychedelic-like brain states—without any drugs involved. Published in Communications Biology, the findings offer new evidence that mental practices can influence physical health in significant ways.

    Meditation and similar approaches have been used for thousands of years to support well-being, but scientists have struggled to explain exactly how they affect the body. This new research, part of a large initiative funded by the InnerScience Research Fund, is the first to systematically measure the combined biological effects of multiple mind-body techniques delivered over a short time.

    “We’ve known for years that practices like meditation can influence health, but what’s striking is that combining multiple mind-body practices into a single retreat produced changes across so many biological systems that we could measure directly in the brain and blood,” said senior study author Hemal H. Patel, PhD, professor of anesthesiology at UC San Diego School of Medicine and research career scientist at the Veterans Affairs San Diego Healthcare System. “This isn’t about just stress relief or relaxation; this is about fundamentally changing how the brain engages with reality and quantifying these changes biologically.”

    The study followed 20 healthy adults who took part in a 7-day residential retreat led by neuroscience educator and author Joe Dispenza, DC. Participants attended lectures and completed about 33 hours of guided meditation along with group-based healing activities.

    These sessions used an “open-label placebo” approach, meaning participants were aware that some practices were presented as placebos. Even so, such interventions can still produce real effects through expectation, shared experience, and social connection.

    Before and after the retreat, researchers used functional magnetic resonance imaging (fMRI) to monitor brain activity. Blood samples were also analyzed to track changes in metabolism, immune function, and other biological markers. After the retreat, several notable changes were detected:

    • Brain network changes: Activity decreased in regions linked to internal mental chatter, suggesting more efficient brain function.
    • Enhanced neuroplasticity: Blood plasma collected after the retreat encouraged lab-grown neurons to extend and form new connections.
    • Metabolic shifts: Cells exposed to post-retreat plasma showed increased glycolytic (sugar-burning) metabolism, indicating improved metabolic flexibility.
    • Natural pain relief: Levels of endogenous opioids, the body’s natural painkillers, rose following the retreat.
    • Immune activation: Both inflammatory and anti-inflammatory signals increased, pointing to a balanced and adaptive immune response.
    • Gene and molecular signaling changes: Small RNA and gene activity shifted in ways linked to brain-related biological pathways.

    Participants also completed the Mystical Experience Questionnaire (MEQ-30), which measures feelings such as unity, transcendence, and altered awareness during meditation. Scores increased from an average of 2.37 before the retreat to 3.02 afterward. Those who reported stronger mystical experiences also showed more pronounced biological changes, including greater coordination between different brain regions. This suggests that deeper subjective experiences may be tied to measurable changes in brain function.

    The researchers found that the brain activity patterns observed after the retreat closely resembled those previously linked to psychedelic substances. “We’re seeing the same mystical experiences and neural connectivity patterns that typically require psilocybin, now achieved through meditation practice alone,” added Patel. “Seeing both central nervous system changes in brain scans and systemic changes in blood chemistry underscores that these mind-body practices are acting on a whole-body scale.”

    The findings help explain how non-drug approaches like meditation may support overall health. By boosting neuroplasticity and influencing immune activity, these practices could improve emotional regulation, stress resilience, and mental well-being. The increase in natural pain-relief chemicals also points to potential applications for managing chronic pain.

    Future studies will explore whether similar programs could help people with chronic pain, mood disorders, or immune-related conditions. The team also plans to examine how different elements of the retreat, including meditation, reconceptualization, and open-label placebo healing, contribute individually and together. Another key question is how long these biological changes last and whether repeated practice can strengthen or maintain them.

    “This study shows that our minds and bodies are deeply interconnected — what we believe, how we focus our attention, and the practices we participate in can leave measurable fingerprints on our biology,” said first author Alex Jinich-Diamant, a doctoral student in the Departments of Cognitive Science and Anesthesiology at UC San Diego. “It’s an exciting step toward understanding how conscious experience and physical health are intertwined, and how we might harness that connection to promote well-being in new ways.”

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  • Grilled Halloumi Skewers Halloumi Skewers

    Besides its great taste, halloumi holds its shape well under high heat and, unlike beef, chicken, and other proteins, it takes only as long as the vegetables to grill so all the ingredients on your skewers will be done at the same time.

    Ingredients

    For the marinade:

    • 4 garlic cloves
    • 1/4 cup fresh herbs such as basil, oregano, and flat-leaf parsley
    • 2 tablespoons balsamic vinegar of Modena such as Condimento Barili Exclusivi 
    • 1/4 cup extra virgin olive oil
    • 1/2 teaspoon fine sea salt
    • 1/4 teaspoon freshly ground black pepper

    For the skewers:

    • 1 pound halloumi cheese block, cut into 1-1/2-inch cubes 
    • 1 medium zucchini, cut into 3/4-inch rounds
    • 1 medium red onion, peeled and cut into 6 wedges 
    • 2 large bell peppers, any colors, cut into 1-1/2-inch squares
    • 8 cremini or white mushrooms, cleaned as needed

    Directions

    Step 1

    Place the garlic and herbs in a mini chopper and process until finely chopped. Add the vinegar, olive oil, salt, and pepper and process until smooth. 

    Step 2

    Place the cheese and all the vegetables in a large bowl and add the marinade; toss well. Let marinate for 20 minutes, then shake off excess marinade and thread equal amounts onto four 12-inch skewers (if using wooden skewers, soak in water for 30 minutes first).

    Step 3

    Grill over medium-high heat, turning the skewers every 2 to 3 minutes to char all four sides (8 to 12 minutes total). Remove from the grill as soon as you see a light char. 

    Serves 4 as an appetizer or 2 as a main dish

  • Spelt Breakfast Bowls Olive Oil Hunter News #265

    Bountiful Breakfast Bowl Recipe, Spotlight on Spelt, Double Up on Cooking, “Fibermaxxing” and Women and Heart Disease 

    Most of us know we should be eating more fiber but lack the motivation to change habits. This edition of the newsletter starts with a delicious way to make a serious dent in your daily fiber intake. The focus is on a whole grain you might not be familiar with — spelt. I’m also sharing a report on why fiber is so important and, finally, why women need to be more aware of their growing heart disease risk (fiber helps lower it, too).

    Bountiful Breakfast Bowl

    Healthy Ingredient Spotlight: Spelt

    Healthy Ingredient Spotlight

    Spelt

    Spelt is a nutrient-dense ancient grain that’s high in fiber (8 grams per cooked cup), protein, and essential minerals like magnesium, iron, and zinc. It also has numerous phytochemicals including lignans and phenolic compounds, which have been linked to a reduced risk of certain cancers. According to the NIH, compared to modern wheat, other benefits include improved digestive health, reduced blood sugar spikes, and enhanced heart health (by lowering LDL cholesterol). One caution: Spelt is not suitable for those with celiac disease or severe gluten intolerance.

    Uncooked spelt
    Quick Kitchen Nugget: Double Up on Cooking

    Quick Kitchen Nugget

    Double Up on Cooking

    Like other whole grains, spelt can take about 45 minutes to fully cook. While worth the effort, it makes sense to cook up a large batch and divide it over two or three meals. Spelt should be allowed to cool to room temperature before refrigerating—about 20 to 30 minutes—in an airtight glass container. Don’t put steaming-hot grains directly into the refrigerator because this can raise the temperature inside your fridge and compromise other foods. 

    For Your Best Health: “Fibermaxxing”

    For Your Best Health 

    “Fibermaxxing”

    Fiber plays a powerful role in keeping the body healthy, from supporting digestion and feeding beneficial gut microbes to helping regulate blood sugar and cholesterol. Researchers say getting enough fiber may even lower the risk of conditions like obesity, diabetes, and certain cancers. A growing trend called “fibermaxxing” is putting dietary fiber in the spotlight—and for good reason, according to a report from Tufts University. Fibermaxxing refers to consuming at least the recommended daily amount of fiber each day. The idea has gained traction across social media and traditional media this year. 

    Jennifer Lee, PhD, is a scientist withthe Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts, whose research focuses on how shifts in gut health and differences between sexes affect metabolism throughout a person’s life. Dr. Lee says she’s not surprised that fibermaxxing has become popular. In fact, she sees it as a sign that more people are recognizing an important distinction between lifespan and healthspan. Living longer does not necessarily mean living those years in good health, so many people are searching for ways to stay healthier as they age.

    “There is a nine-year gap between living to a certain age in good health and then living in poor quality of health at the end of your life,” Dr. Lee explained. “Behavioral or nutritional strategies that can keep someone healthy are very on trend right now.”

    Fiber plays a role. Research shows that consistently low fiber intake can contribute to metabolic and cardiovascular problems, including diabetes and obesity. “If you’re not consuming a lot of fiber, you’re possibly consuming calories from other macronutrient groups, and they may be high in carbohydrates or fats, which can lead to weight gain,” Dr. Lee added. “Then, depending on a number of factors that may impact one’s cancer risk, a fiber deficiency may increase your risk for certain cancers, such as colorectal, breast, and prostate cancer.” Overall, Dr. Lee explained that adding more fiber to your daily diet tends to produce wide-ranging health benefits.

    According to the Dietary Guidelines for Americans, 2020-2025, published by the United States Department of Agriculture and the United States Department of Health and Human Services, adults should consume between 22 and 34 grams of fiber each day, depending on age and sex. 

    Fiber-rich foods

    Dr. Lee noted that dietary fiber falls into two main categories. Soluble fiber dissolves in water and slows digestion, while insoluble fiber helps move waste through the digestive tract.

    “Soluble fiber attracts water into your gut and forms a gel-like substance,” Dr. Lee said. “It keeps you full, helps you feel satiated, and once it makes it into the colon, can provide or serve as a substrate for microbiota, meaning your microbiota can metabolize the food that you digest as well. So, this type of fiber serves as a beneficial food source for the microbes.” Soluble fiber can also help regulate blood sugar by slowing digestion and reducing sudden spikes in glucose levels. It may also help lower cholesterol by preventing some cholesterol from being absorbed into the bloodstream.

    “Insoluble fiber, on the other hand, cannot be dissolved and will not contribute to the calories you consume,” Dr. Lee said. “The body can’t take up energy from insoluble fiber, but it is critical to consume because it’s the bulk of substrate that helps you have a bowel movement. Because insoluble fiber bulks up your stool, it helps to prevent constipation.”

    To maintain a healthy balance, Dr. Lee recommends consuming roughly twice as much insoluble fiber as soluble fiber each day. For example, if your daily goal is 30 grams of fiber, about 20 grams should come from insoluble fiber and 10 grams from soluble fiber. Foods rich in soluble fiber include many fruits and vegetables, such as apples, avocados, bananas, cabbage, broccoli, and cauliflower. Legumes, beans, and oatmeal are also good sources. Insoluble fiber is commonly found in whole grains, nuts, and seeds.

    Fitness Flash Icon: Countering Joint Pain

    Fitness Flash

    Women and Heart Disease 

    A new scientific statement published in Circulation, the peer-reviewed flagship journal of the American Heart Association, projects that nearly 6 in 10 women in the United States will be living with some form of cardiovascular disease within the next 25 years. The report, “Forecasting the Burden of Cardiovascular Disease and Stroke in the United States Through 2050 in Women: A Scientific Statement from the American Heart Association,” builds on previous research to estimate how common heart disease and stroke may become among women and how much the growing burden could cost if current trends continue.

    The rise in cardiovascular disease will be driven largely by a surge in high blood pressure, diabetes, and obesity. By 2050, nearly 60% of women in the US could have high blood pressure, and close to one in three women ages 22 to 44 may already be living with some form of heart disease. Even children are affected: By 2050, nearly 32% of girls ages 2 to 19 may have obesity, raising concerns about earlier and longer-lasting heart health challenges.

    “One in every three women will die from cardiovascular disease — maybe it’s your grandmother, or your mother, or your daughter,” said Karen E. Joynt Maddox, MD, MPH, FAHA, chair of the volunteer writing group, professor of medicine and public health, and co-director of the Center for Advancing Health Services, Policy & Economics Research at Washington University School of Medicine in St. Louis. “Additionally, more than 62 million women in the US are living with some type of cardiovascular disease and that comes with a price tag of at least $200 billion, annually. Our estimates indicate that if we stay on the current path, these numbers will grow substantially over the next 25 to 30 years.”

    Researchers expect increases across every major category of cardiovascular disease in women, including heart disease, heart failure, atrial fibrillation, and stroke. Key drivers such as high blood pressure, obesity, and diabetes are also projected to climb.

    “Cardiovascular disease is the leading cause of death for women and remains their #1 health risk overall,” said Stacey E. Rosen, MD, FAHA, volunteer president of the American Heart Association, executive director of the Katz Institute for Women’s Health, and senior vice president of women’s health at Northwell Health in New York City. “While many people may think conditions like high blood pressure are only occurring in older women, we know this is not the case. We know the factors that contribute to heart disease and stroke begin early in life, even among young women and girls. The impact is even greater among those experiencing adverse social determinants of health such as poverty, low literacy, rural residence, and other psychosocial stressors. Identifying the types of trends outlined in this report is critical to making meaningful changes that can reverse this course.”

    There is some positive news. High cholesterol levels are expected to decline across nearly all groups of women. Improvements are also anticipated in several behaviors that influence cardiovascular health, including healthier eating, increased physical activity, and reduced smoking. 

    “We know that people are living longer as health conditions are being better managed. As a medical community, we have done a great job decreasing deaths from big cardiovascular events like heart attacks and strokes, but these data suggest that we need to really refocus our efforts on health, wellness, and prevention,” Dr. Joynt Maddox said. “We need to keep girls and women from developing cardiovascular risk factors so that they can live long, healthy lives free of cardiovascular disease, and that means being very intentional about focusing on optimal cardiovascular health across the life course.”

    The American Heart Association defines ideal heart health through its Life’s Essential 8™ — four health behaviors (eat better, be more active, quit tobacco, and get healthy sleep) and four health factors (manage weight, control cholesterol, manage blood sugar, and manage blood pressure). “These ideal cardiovascular health metrics are based on extensive scientific research that recognizes the majority — as much as 80% — of heart disease and stroke can be prevented,” Dr. Rosen said. “I like to call Life’s Essential 8 a prescription for health. And one of the most exciting things about it is that we have tailored guidance for these metrics for different times in a woman’s life — from childhood through menopause and beyond. This report projects a concerning future; however, it’s not too late to take the first steps to healthier outcomes.” 

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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.

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