Short Ribs Dijon-style Recipe, Spotlight on Shallots, How Breathing Calms Stress and Gym-Free Weight-Lifting Exercises for Everyone

Looking for a hearty meal for cold winter nights? Short ribs, braised in a mustard-wine sauce until the meat falls off the bone, fits the bill and delivers a presentation fit for company. The secret ingredient is shallots. Read on to learn about them. You’ll also read about thought-provoking research on the calming effects of breathing, plus where to put the most effort when strength-training. 

Short Ribs Dijon-style

• Short Ribs Dijon-style

  This dish gets even better over time. Feel free to make it a day or two in advance and reheat slowly in the oven. 

  Ingredients

  • 1 bottle of good-quality red wine, such as Beaujolais Nouveau
  • 3 tablespoons extra virgin olive oil
  • 8 beef short ribs, each measuring about 4″ by 3″
  • 2 tablespoons flour
  • 12 shallots, peeled 
  • ½ cup best-quality Dijon mustard
  • 1 28-ounce can of plum tomatoes 
  • Coarse salt and freshly cracked black pepper to taste

  Directions

  Step 1

  In a nonreactive saucepan, reduce the wine by 75 percent and set aside. Heat a heavy skillet large enough to hold the short ribs. While the pan is getting hot, lightly dredge the ribs in the flour; shake off any excess. Add the olive oil to the hot pan and then the ribs, searing them on all sides.

  Step 2

  Transfer the ribs to a bowl next to your cooktop and add the shallots to the skillet; cook them over low heat until tender and slightly caramelized. Then transfer them to a separate bowl next to your cooktop. Deglaze the pan with the reduced wine and whisk in the mustard. Return the ribs to the skillet, lower the heat to a simmer, cover, and cook for two hours.

  Step 3

  Drain the canned tomatoes, reserving the juice in case the sauce becomes too thick. Add the tomatoes to the skillet along with the shallots and simmer, partially covered, for another hour. Season with salt and pepper to taste. Serve over egg noodles or mashed potatoes.

  Yields 4 servings

Healthy Ingredient Spotlight

Say yes to shallots

A member of the Allium family, which also includes onions, scallions, garlic, and chives, shallots often have a pricier profile than their cousins, but it takes only a few of these nuggets to get sweet results. Shallots aren’t quite as sharp as onions or as intense as garlic. They grow in bulbs just like garlic, but are sold as individual cloves—you might find shallots barely bigger than a large garlic clove or nearly as large as an entire garlic bulb. Ounce for ounce, shallots can substitute for onions, and their thin peel makes for little waste when prepping them. From a health perspective, shallots are a great source of key minerals and are chock-full of antioxidants, including phenolic compounds like quercetin, according to the journal Antioxidants.

Healthy Kitchen Nugget

Buying and storing shallots

Look for firm shallots that feel heavy in your hand. The peel should be a copper color and smooth, not shriveled. As with onions and garlic, skip any that have started sprouting at the tip and store them in the same way, in a dark cabinet. Use them within a week or two for optimal taste.

For Your Best Health

How breathing calms stress

We’ve all experienced the calming effect of taking a few deep breaths, but did you ever wonder why the technique is so effective? Professor Micah Allen, PhD, and colleagues from the Department of Clinical Medicine at Aarhus University in Denmark have come a step closer to understanding the breath-brain connection. The researchers used results from more than a dozen studies with rodent, monkey, and human brain imaging to propose a new computational model that explains how breathing influences the brain.

“What we found is that, across many different types of tasks and animals, brain rhythms are closely tied to the rhythm of our breath. We are more sensitive to the outside world when we are breathing in, whereas the brain tunes out more when we breathe out. This also aligns with how some extreme sports use breathing; for example, professional marksmen are trained to pull the trigger at the end of exhalation,” explained Dr. Allen.

Breathing is more than just something we do to stay alive, the study found. “It suggests that the brain and breathing are closely intertwined in a way that goes far beyond survival to actually impact our emotions, our attention, and how we process the outside world,” detailed Dr. Allen. “Our model suggests there is a common mechanism in the brain which links the rhythm of breathing to these events.”

The findings have already prompted ideas for future studies in people with respiratory or mood disorders, for example. Aarhus PhD candidate Malthe Brændholt is conducting brain imaging studies to try to understand how different kinds of emotional and visual perceptions influence the brain while breathing. The team is also collaborating with the pulmonology group at Aarhus University Hospital, where tools developed in the lab are being used to understand whether people with long-COVID may have disruptions in their breath-brain alignment. 

Fitness Flash

Put down those weights…this way!

New research from Edith Cowan University (ECU) in Australia, Niigata University and Nishi Kyushu University in Japan, and Brazil’s Londrina State University shows that eccentric muscle contractions—in which activated muscles are lengthened while lowering weights—are most effective at increasing muscle strength and size compared with the action of lifting weights.

ECU professor Ken Nosaka, PhD, explained that the results reinforce previous research. “We already know only one eccentric muscle contraction a day can increase muscle strength if it is performed five days a week—even if it’s only three seconds a day—but concentric (lifting a weight) or isometric muscle contraction (holding a weight) does not provide such an effect,” Dr. Nosaka said. “In the case of a dumbbell curl, many people may believe the lifting action provides the most benefit, or at least some benefit, but we found concentric muscle contractions contributed little to the training effects.”

The study compared the results of a non-exercising control group to three groups who performed dumbbell curls twice a week for five weeks. One group did only eccentric-only muscle contractions, another group did concentric-only muscle contractions, and the third group did both concentric and eccentric muscle contractions (lifting and lowering weight alternatively). All three training groups saw improvements in concentric strength, but this was the only improvement for the concentric-only group. The eccentric-only and concentric-eccentric groups also saw significant improvements in isometric (static) strength and eccentric strength. “Understanding the benefits of eccentric-focused training can allow people to spend their time exercising more efficiently,” Dr. Nosaka said.

How can you lower a weight without lifting it first? With dumbbell exercises such as bicep curls, overhead extensions, front raises, and the shoulder press, he recommends using two hands to help with the concentric (lifting weight) phase before using one arm for the eccentric phase (lowering weight). You can apply the same technique with knee extensions, leg curls, and calf raises done on weight machines for the legs. 

Can’t get to the gym? Dr. Nosaka suggests home exercises that use the same principles. In each, gradually stretch the contracting muscles from the start to the end of the range of motion and, after each eccentric muscle contraction, minimize the effort to go back to the starting position; repeat each one 10 times.

• Chair sit: From a half-squatting position, sit down slowly on a chair to a count of three (narrower and wider stances will create different effects).
• Chair recline: Sit at the front of a chair to make a space between your back and the backrest; recline back slowly in three seconds (arms can be crossed at the chest or held at the back of a head).
• Uneven squat: Stand behind a chair, lean to one side to put more weight on one leg, then squat down in three seconds.
• Heel down: Still behind a chair, lean forward and raise your heels. Then, lift one leg off the ground and lower the heel of the other leg in three seconds.
• Wall kiss: Stand before a wall with both arms fully extended in front of you. Bend the elbow joint slowly over three seconds until your face gets close to the wall.
• Front lunge: Place one leg in front of the other and bend the knees deeper over three seconds.

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Dark Chocolate Crème Recipe, Spotlight on Dark Chocolate, Easier Melting, Well-being and Online Art Viewing Plus Activities for a Sharper Brain

You might not yet think of dark chocolate and olive oil as the perfect pairing, but this week’s recipe is guaranteed to change your mind. Of course, it tastes delicious—that’s a given for every Olive Oil Hunter Newsletter dish. But it also has a silky mousse-like “mouth feel” with a fraction of the saturated fat of heavy cream and a double dose of polyphenols from the olive oil and the chocolate. It’s an experience to savor. Speaking of experiences, two studies, one on mood and the other on cognitive function, found that very specific actions can give you needed boosts in both areas. Count me in!

Chocolate Crème

• Chocolate Crème

  This pot-de-crème-inspired chocolate dessert is simplicity itself, rich and light at the same time. Enjoy it as is or as the filling for an 8-inch tart—a pistachio crust is sensational. 

  Ingredients

  • 10 ounces bittersweet chocolate
  • 1 1/2 cups half-and-half
  • 4 tablespoons extra virgin olive oil

  Directions

  Step 1

  Place the chocolate in a large heatproof bowl. Heat the half-and-half to a simmer and immediately pour it over the chocolate. Wait 5 minutes and then stir until the chocolate is fully melted.  

  Step 2

  Stir in the olive oil until well-blended.

  Step 3

  Pour into four small dessert bowls or coupe glasses and refrigerate until firm, from 4 hours to overnight.

  Yields 4 servings

Healthy Ingredient Spotlight

Choosing Dark Chocolate

Chocolate often gets a bad rap because of its high sugar content. For more flavanols—one of the most important polyphenols in cacao—swap semisweet and milk chocolates for varieties made from 70 percent or higher cacao. One ounce of a 70 percent bar has just 13 carb grams, three of which are healthy fiber. Though many chocolates above 85 percent cacao can taste bitter, 70–85 percent is the proverbial sweet spot. Guittard, the San Francisco-area chocolate manufacturer, makes a 72 percent called Coucher du Soleil that’s as sweet as anyone could want.

Healthy Kitchen Nugget

Easier Melting

Tempering chocolate is the bane of many home chefs, but it’s chiefly used for getting a glossy finish on icings and on chocolate decorations and fruits dipped in chocolate. It’s not necessary when melted chocolate will be incorporated into ingredients for a filling or batter. Buy coin-shaped wafers because they melt very quickly. Chopping up bars for melting is just a hassle! And chocolate chips are designed not to melt all that well (so they’ll hold up better in cookies). 

When blending cream into chocolate, the above technique is perfect. When you need melted chocolate to add to other ingredients, an easy way is to place three-quarters of the needed amount in a microwave-safe bowl and microwave at 50 percent for one minute at a time. When the chocolate has melted, add the reserved chocolate to the bowl, let it all sit for a minute, and then fold together—as the additional chocolate melts, it will also bring down the temperature of the microwaved chocolate so you can use it that much sooner.

For Your Best Health

Online Art Viewing Equals Greater Well-being

We know the soothing effects on mood, stress, and well-being that come from viewing art at galleries and museums. But what if you can’t get to an installation as often as you’d like? A new study led by psychologists MacKenzie Trupp, PhD, and Matthew Pelowski, PhD, of the Arts and Research on Transformation of Individuals and Society research group at the University of Vienna, found that a short three-minute visit to an online art or cultural exhibition can lead to significant positive effects. 

As a silver lining of COVID-19, many arts and cultural institutions shifted from stationary buildings to the internet—digital museums and online art galleries became quite popular. This had two effects: First, art and cultural objects could be accessed from your sofa. Second, art had the opportunity to reach a much wider audience than before, including people in rural areas where access is often limited.

For their study, the researchers asked participants to visit art exhibitions accessible via smartphones, tablets, and computers. Before and after the visit, psychological state and well-being were measured to determine the extent to which viewing the art might be beneficial. Results showed that even very brief viewings can have significant effects, leading to lower negative mood, anxiety, and loneliness, as well as higher subjective well-being. These results were comparable to other interventions such as nature experiences and visits to physical art galleries. Upon further investigation, the subjective experiences of individuals became an important aspect to consider. The research team discovered that the more meaningful or beautiful people found the art to be and the more positive feelings they had while viewing it, the greater the benefit.

Fitness Flash

Activities for a Sharper Brain

Studies have shown that physical and mental activity help preserve thinking skills and delay dementia. New research, published online in the July 20, 2022 issue of Neurology, the medical journal of the American Academy of Neurology, suggests that these benefits may vary for men and women, but are still important for both sexes. 

The study looked at the effects of both types of activities on cognitive reserve in the areas of thinking speed and memory. Cognitive reserve is the buffer that occurs when people have strong thinking skills even when their brains show signs of the underlying changes associated with cognitive impairment and dementia.

“We found that greater physical activity was associated with greater thinking speed reserve in women, but not in men,” says study author Judy Pa, PhD, of the University of California, San Diego. “Taking part in more mental activities was associated with greater thinking speed reserve for both men and women.” Greater physical activity was not associated with memory reserve in men or women.

The study involved 758 people with an average age of 76. Some had no thinking or memory problems, some had mild cognitive impairment, and some had dementia. The participants underwent brain scans and thinking speed and memory tests. To calculate cognitive reserve, their thinking test scores were compared against the changes in the brain associated with dementia, such as the total volume of the hippocampus.

People were also asked about their usual weekly physical activity and reported that they took part in an average of at least 15 minutes per week of activities that elevate heart rates, such as brisk walking and biking. 

For mental activity, they were asked whether they had participated in three types of activities in the past 13 months: reading magazines, newspapers, or books; going to classes; and playing cards, games, or bingo. They were given one point for each type of activity, for a maximum of three points. Participants averaged 1.4 points. 

Dr. Pa reports that each additional mental activity people participated in corresponded to 13 fewer years of aging in the processing speed in their thinking skills—17 years among men and 10 years among women.

“As we have arguably few-to-no effective treatments for Alzheimer’s disease, prevention is crucial. An ounce of prevention is worth a pound of treatment,” she says. “To know that people could potentially improve their cognitive reserve by taking simple steps such as going to classes at the community center, playing bingo with their friends, or spending more time walking or gardening is very exciting.”

Dr. Pa also found that, based on the effects seen in the study, a doubling of the amount of physical activity would be equivalent to an estimated 2.75 fewer years of aging when it comes to women’s processing speed in their thinking skills.

It’s important to note that the study doesn’t prove that physical and mental activities help improve cognitive reserve, only that there’s an association. Also, for women, having the APOE e4 gene, which carries the strongest risk for Alzheimer’s, lessens the effects of the beneficial relationship between physical and mental activities and cognitive reserve. A limitation of the study was that people reported their own physical and mental activity, so they may not have remembered correctly. But spending time on enjoyable activities certainly holds potential and can bring immediate pleasure as well. 

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Glorious Gazpacho Recipe, The Colors of Bell Peppers and Convenience of Canned Tomatoes, More Reasons for a Diet with Deep Colors and The Good Work of Gardening

Tomatoes, tomatoes, tomatoes. They’re not only an essential component of delicious gazpacho, but they are also part of the theme that runs throughout this issue of the newsletter. Along with other deeply colored fruits and vegetables, they offer antioxidants that can improve so many facets of our health. And there’s even a special bonus to growing them yourself as part of the benefits of gardening. Read on!

Glorious Gazpacho

• Drinkable Gazpacho

  This perfect end-of-summer dish brings together the best seasonal produce with a no-muss, no-fuss prep. Think smooth: True gazpacho is made to be sipped as a drink, not eaten with a spoon. For an extra boost of fiber, leave the skin on the cucumber.

  Ingredients

  • 2 pounds ripe red tomatoes
  • 1 green pepper, stemmed and seeded
  • 1 cucumber, peeled
  • 1/2 medium onion
  • 1 tablespoon sherry vinegar, plus more for serving 
  • 2 garlic cloves
  • 1/2 cup extra virgin olive oil, plus more for serving
  • Pinch of fine sea salt 
  • 3/4 cup cold water, plus more as needed

  Directions

  Step 1

  Cut the vegetables into chunks and add them with the other ingredients to a blender. Process until they turn into a smooth liquid. If it’s too thick, add more water, a tablespoon at a time. Pour into glasses and garnish with a few drops of olive oil and vinegar. 

  Yields 4 servings

Healthy Ingredient Spotlight

The Colors of Bell Peppers

Red, orange, and yellow bell peppers are now nearly as common as green ones, with purple, black, and even white variations making an appearance. What’s the real difference? According to the Mississippi State University Extension Service, it mostly comes down to how long the peppers are on the vine—they all start out green and then, depending on the exact variety, will mature into their predetermined color and get sweeter in taste.

All bell peppers are rich in vitamin C, with two or more times the amount in an orange, and good sources of vitamins B6, K, A, and E, but their nutrients differ slightly with their color. For instance, yellow bell peppers are rich in violaxanthin, and red bell peppers are replete with capsanthin and beta-carotene. Orange peppers are particular powerhouses of lutein and zeaxanthin, states the Tufts University Health & Nutrition Letter. So, as with all fruits and vegetables, reaching for a rainbow of peppers will not only brighten your recipes, but will also give you an array of nutrients.

Healthy Kitchen Nugget

The Convenience of Canned Tomatoes

There’s nothing quite like a fresh summer tomato, but you don’t need to put tomato-based recipes on hold once the current crop runs out. Canned tomatoes can come to the rescue! I like to keep a variety in the pantry: whole (peeled), crushed, diced, and puréed. But what about brands? And must they be made from famed Italian plum tomatoes or will California-grown ones be just as tasty?

It’s hard to find a true consensus. Taste tests conducted at popular food sites came up with completely different brands and opinions regarding the winner(s). So, have some fun by putting together your own sampling at home. For a starting point, here are some brand names that stand out: Muir Glen and Bianco DiNapoli, both of which use tomatoes grown in Northern California; Redpack, which is made with tomatoes grown in Indiana; and Cento San Marzano, with tomatoes grown in Italy. 

If you want to try an ultra-premium brand with true San Marzano tomatoes, be sure you’re getting the real thing by looking for the letters DOP on the label—they stand fordenominazione d’origine protetta (or protected designation of origin), and signify that the food was produced, processed, and packaged according to local traditions and rules in the Agro Sarnese-Nocerino, a set geographical zone within the provinces of Salerno, Avellino, and Naples in Italy. 

For Your Best Health

More Reasons for a Diet with Deep Colors

Women tend to live longer than men but actually have higher rates of illness. According to new research from University of Georgia, a diet rich in foods with pigmented carotenoids such as yams, kale, spinach, watermelon, bell peppers, tomatoes, oranges, and carrots can help, especially for eye and brain health. 

“The idea is that men get a lot of the diseases that tend to kill you, but women get those diseases less often or later so they [persevere] but with illnesses that are debilitating,” says Billy R. Hammond, PhD, a professor in the behavioral and brain sciences program in the department of psychology at Georgia and co-author of the study. “For example, of all of the existing cases of macular degeneration and dementia in the world, two-thirds are women…these diseases that women suffer for years are the very ones most amenable to prevention through lifestyle.”

The study, “The influence of the macular carotenoids on women’s eye and brain health,” published in Nutritional Neuroscience, reviewed and analyzed previous research detailing several degenerative conditions, from autoimmune diseases to dementia. Even controlling for lifespan differences, women experience these conditions at much higher rates than do men. “If you take all the autoimmune diseases collectively, women account for nearly 80%. So, because of this vulnerability, linked directly to biology, women need extra preventive care,” Dr. Hammond says.

One reason for this vulnerability has to do with the way women store vitamins and minerals in body fat—this creates a useful reservoir during pregnancy but, with less available for the retina and the brain, increases their risk for degenerative problems.

This is where eating deeply pigmented foods comes in. Two carotenoids, lutein and zeaxanthin, are found in specific tissues of the eye and brain and have been shown to directly lessen central nervous system degeneration. “Men and women eat about the same amount of these carotenoids, but the requirements for women are much higher,” says Dr. Hammond. “The recommendations should be different, but there are, generally, not any recommendations for men or women for dietary components that are not directly linked to deficiency disease (like vitamin C and scurvy). Part of the idea for the article is that recommendations need to be changed so that women are aware that they have these vulnerabilities that they have to proactively address, so they don’t have these problems later in life.”

Carotenoids are available via supplements, but Dr. Hammond says getting them through food is a much better strategy for increasing intake (like the orange bell peppers mentioned above). “Components of diet influence the brain, from things like personality to even our concept of self. I don’t think people quite realize what a profound effect diet has on basically who they are, their mood, even their propensity to anger,” he says. “And now of course this is extended to the microbiome and the bacteria that make up your gut—all of these components work together to create the building blocks that compose our brain and the neurotransmitters that mediate its use.”

Fitness Flash

The Good Work of Gardening 

Working with plants may give your mental health a boost, even if you’ve never gardened before. In a new study published in PLOS One, researchers found that gardening lowered stress, anxiety, and depression in 32 healthy women who had never gardened before and attended twice-weekly classes for a month.

“Past studies have shown that gardening can help improve the mental health of people who have existing medical conditions or challenges. Our study shows that healthy people can also experience a boost in mental well-being through gardening,” says Charles Guy, PhD, principal investigator on the study and a professor emeritus in the environmental horticulture department at the University of Florida.

Researchers assigned half of the participants to gardening sessions and the other half to art-making sessions to serve as a point of comparison. “Both gardening and art activities involve learning, planning, creativity, and physical movement, and they are both used therapeutically in medical settings. This makes them more comparable, scientifically speaking, than, for example, gardening and bowling or gardening and reading,” Dr. Guy says.

In the gardening sessions, participants learned how to compare and sow seeds, transplant different kinds of plants, and harvest and taste edible plants. Those in the art sessions learned techniques such as papermaking, printmaking, drawing, and collage. Using assessments measuring anxiety, depression, stress, and mood, the researchers found that both groups experienced similar improvements in mental health over time, with gardeners reporting slightly less anxiety than art makers did.

Despite the small number of participants and short length of the study, the researchers were still able to demonstrate evidence of what medical clinicians would call the dosage effects of gardening—that is, how much gardening someone has to do to see improvements in mental health.

The idea of using gardening to promote better health and well-being—called therapeutic horticulture—has been around since the 19th century. Many of this study’s participants left with a newly discovered passion: “At the end of the experiment, many of the participants were saying not just how much they enjoyed the sessions but also how they planned to keep gardening,” Dr. Guy says.

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