Polyphenol-rich extra virgin olive oil, on its own and as part of the well-studied Mediterranean Diet, has demonstrated significant positive effects on the body and mind.
Heart: Consuming more than 1/2 tablespoon of olive oil a day translates to a “14% lower risk of cardiovascular disease (CVD) and 18% lower risk of coronary heart disease (CHD). Replacing 5 grams a day of margarine, butter, mayonnaise, or dairy fat with the equivalent amount of olive oil was associated with 5% to 7% lower risk of total CVD and CHD.”1
Brain: The Mediterranean Diet has positive effects for “both cognitively impaired and unimpaired older populations, especially on their memory, both in the short and long run.” Plus, boosting the diet with additional intake of foods “such as extra-virgin olive oil…might have a more significant impact on the improvement of cognitive performance among seniors.”2
Gut: EVOO lowers levels of bad bacteria and stimulates good bacteria: “The gut microbiota and health of the intestinal environment are now considered important factors in the development of obesity, metabolic disease, and even certain neurodegenerative conditions via the gut-brain axis. Recently, data are emerging which demonstrate that the health-promoting benefits of EVOO may also extend to the gut microbiota.”3
Biological Aging & Bone: People who stick more closely to the Mediterranean Diet “are on average almost 1 year biologically younger than their chronological age, as compared to those with low adherence,” thanks to its polyphenol-rich foods like extra virgin olive oil. Polyphenols are also linked with higher bone mineral density. “In particular, high consumption of extra-virgin olive oil leads to lower risk of osteoporosis-related fractures.”4
Skin: Olive oil works well in beauty formulas and may enhance your skin because it “provides a safe and stable emulsion delivery system. The antioxidant activity of olives makes them a candidate for moderating the effects of the aging process on the skin by limiting biochemical consequences of oxidation.” Simple translation: It seems to help guard against the ravages of the environment.5
References:
Guasch-Ferré, M., et al. “Olive Oil Consumption and Cardiovascular Risk in U.S. Adults.” Journal of the American College of Cardiology, April 2020; https://doi.org/10.1016/j.jacc.2020.02.036.
Klimova, B. et al. “The Effect of Mediterranean Diet on Cognitive Functions in the Elderly Population.” Nutrients, June 2021; doi: 10.3390/nu13062067.
Millman, JF, et al. “Extra-Virgin Olive Oil and the Gut-Brain Axis: Influence on Gut Microbiota, Mucosal Immunity, and Cardiometabolic and Cognitive Health.” Nutrition Reviews, December 2021; doi: 10.1093/nutrit/nuaa148.
Esposito, S., et al. “Dietary Polyphenol Intake Is Associated with Biological Aging, a Novel Predictor of Cardiovascular Disease: Cross-Sectional Findings from the Moli-Sani Study.” Nutrients, May 2021; doi: 10.3390/nu13051701.
Gonçalves, S. and Gaivão, I. “Natural Ingredients Common in the Trás-os-Montes Region (Portugal) for Use in the Cosmetic Industry: A Review about Chemical Composition and Antigenotoxic Properties.” Molecules, August 2021; doi: 10.3390/molecules26175255.
Grilled Lamb Skewers With Tzatziki Recipe, Spotlight on Yogurt and Mint, and the Top Five Habits for Living Longer
I’m always surprised at how underappreciated lamb is in the US. Whether raised here or in Australia or New Zealand, it’s the red meat most likely to be produced under humane conditions, with so many of the herds being grass-fed. I invite you to try lamb (or try it again if earlier experiences have led you to shy away from it) with a simple yet savory preparation. I’m also sharing the latest findings on a wide variety of topics, from healthy dairy to the top five habits for living longer.
Few foods are as quick to cook and delicious as grilled lamb cubes. Known as arrosticini in the Abruzzo region of southern Italy, it’s one of the most beloved foods, served with olive oil-soaked bread that has also had a quick sear on the grill. In Greece, Turkey, and other countries around the Mediterranean as well as throughout the Middle East, lamb cubes are often called kebabs and slipped from skewer onto pita or another flatbread. No matter what country lays claim to them, adding a dollop of Greek-inspired tzatziki adds creamy zest to this succulent meat.
Ingredients
For the tzatziki:
1 cup whole milk Greek yogurt
1 tablespoon lemon juice
1 tablespoon extra virgin olive oil, plus more for drizzling
2 garlic cloves, finely minced
1/4 teaspoon sea salt
1 tablespoon chopped fresh dill
1 tablespoon chopped fresh mint
1 medium cucumber
For the lamb skewers:
1 1/2 pounds boneless lamb shoulder or leg, trimmed of any sinew and silver skin
2 tablespoons extra virgin olive oil, plus more for drizzling
To make the tzatziki, in a large bowl, fold together the yogurt, lemon juice, olive oil, garlic, salt, dill, and mint. Grate the cucumber using the side of a box grater with large holes or in a food processor outfitted with the grating disc (I like to leave on the skin for the extra fiber and nutrients). Using a slotted spoon, transfer the grated cucumber onto three or four stacked paper towels or a clean kitchen towel, and roll it all up, squeezing out as much of the remaining water as possible to avoid diluting the tzatziki. Then fold the cucumber into the yogurt mixture. Taste and add more salt, pepper, and/or lemon juice as desired. Keep the tzatziki refrigerated until needed. Right before serving, drizzle the top with olive oil.
Step 2
To make the lamb, cut it into 1-inch cubes and transfer them to a bowl. Add 2 tablespoons of olive oil and season with salt and rosemary if using; toss to thoroughly coat the cubes. Thread the cubes onto skewers close together (sides touching). Light your grill and preheat to medium high. Arrange the skewers on the grill grate, working in batches if necessary. Grill until the lamb is cooked through and has picked up some color, about 1 to 2 minutes per side, depending on the heat of your fire. Transfer the skewers to a platter. Serve with coarse salt, olive oil to drizzle, the tzatziki, and your choice of bread.
Yields 4 appetizer servings
Healthy Ingredient Spotlight
What’s the “Best” Yogurt?
Tons of research has done little to settle the debate over whether it’s better to reach for full-fat, fat-free, or something in between when it comes to dairy. What we do know is that dairy has many important nutrients and that yogurt is especially good for you, thanks to its beneficial bacteria.
I like the way that a recent Consumer Reports article featuring Dariush Mozaffarian, MD, dean of the Friedman School of Nutrition Science and Policy at Tufts University in Boston, summed it up:If you’re eating one or two servings a day, it probably makes little difference whether it’s nonfat, low-fat, or full-fat. In addition, trading full-fat for low-fat can backfire. “When people switch from whole-fat to low-fat dairy, they don’t reduce their caloric intake,” Mozaffarian says. “Over months and years, they just naturally make up for that decreased fat by eating more carbs. And arguably, dairy fat is better for you than starch and sugar.”
There’s also some evidence that yogurt does help with weight control…and universal agreement that when you reach for yogurt, it should be plain with no sugar added—adding your own fresh fruit is far better for you than fruit-added commercial varieties.
Healthy Kitchen Nugget
The Magic of Mint
If your tastebuds have been turned off by the overpowering taste of artificial mint in many foods, experiencing the fresh herb will come as a revelation. Whether spearmint, peppermint, or any of the other 23 species, mint has a deep aroma yet a light, refreshing taste that adds a sweet note to drinks and dishes.
Mint is integral to many cuisines. Some of my favorite dishes enhanced with mint are Middle Eastern tabbouleh with bulgur, parsley, tomatoes, and cucumbers; Vietnamese summer rolls with shrimp, red pepper and carrot strips, and cilantro; Thai chicken and peanut salad; and North African couscous with pine nuts and raisins. Have fun making your own mint tea by simply steeping a few leaves in boiling water—then enjoy it hot or cold! A perennial plant in many zones across the US, mint is one of the first herbs to rebloom in the spring, so consider adding it to your garden.
For Your Best Health
A Diet for a Longer Life, a Healthier Brain
Many studies have looked into the secrets of longevity, and many others have sought ways to preserve brain health. New research published in the journal BMJ investigated both by tracking the impact of healthy behaviors on improving life expectancy and on forestalling Alzheimer’s during those extra years of life. The 2,449 participants were women and men over age 65 involved in The Chicago Health and Aging Project, a study started in 1993 to assess the risk factors for Alzheimer’s dementia in the general population.
The researchers developed a healthy lifestyle scoring system based on five modifiable lifestyle factors: following the MIND (the Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet for brain health, which has been significantly associated with a slower cognitive decline and lower risk of Alzheimer’s; doing cognitive, or brain-healthy, activities; engaging in moderate or vigorous physical activity for at least 150 minutes every week; not smoking; and drinking alcohol in moderate-or-lower amounts (that’s 1 to 15 grams a day for women and 1 to 30 grams a day for men). Participants were given a score from 1 to 5 based on how many of the five lifestyle habits they followed. In addition to filling out regular questionnaires, they had neurocognitive tests every three years, up to six times throughout the study.
The findings are impressive. As the researchers state, the results “suggest a healthy lifestyle could increase life expectancy among men and women. A healthy lifestyle might also increase the proportion of remaining years lived without Alzheimer’s dementia.”
Here are the key specifics: “On average, the total life expectancy at age 65 in women and men with four or five healthy factors was 24.2 and 23.1 years, of which 10.8% and 6.1% were spent with Alzheimer’s dementia. For women and men with zero or one healthy factor, life expectancy was shorter—21.1 and 17.4 years—and more of their remaining life expectancy was spent with Alzheimer’s dementia (19.3% and 12.0%, respectively). At age 85, these differences were even more notable. This investigation suggests that a prolonged life expectancy owing to a healthy lifestyle is not accompanied by an increased number of years living with Alzheimer’s dementia.”
Fitness Flash
Choices Abound!
Just what brain and body activities added up to the above results? Cognitively stimulating activities include reading, visiting museums, and playing games like cards, checkers, crosswords, and puzzles. Excellent moderate or vigorous physical activities are walking, gardening or yard work, calisthenics or general exercise, bicycle riding, and swimming. As many wellness experts say, finding activities that you can become passionate about is the key to sticking with them, so explore as many as you can to see what piques—and holds!—your interest.
Penne with Warm Cherry Tomato Vinaigrette Recipe, Spotlight on Chives, Importance of Dedicated Kitchen Shears, Tapping Into Your Creativity and Why Use It or Lose It Is Real
Not every great tomato sauce needs hours of simmering! My warm cherry tomato vinaigrette does double duty—equally delicious over hot noodles and cold salads. And it takes less time to make than boiling the pasta. I’m also sharing the essentials on chives, a delicate yet underused herb, and the best way to chop them. You can also read about how to become more creative and why the exercise adage “use it or lose it” holds true.
This vinaigrette is also delicious as a topping for bruschetta or pizza. And you can let it cool to room temperature and use it as a dressing on cold dishes as well as salads.
Ingredients
1 pound farfalle
6 tablespoons extra virgin olive oil, divided
2 shallots, peeled and finely chopped
4 cups cherry tomatoes
2 tablespoon red wine vinegar
Coarse salt and freshly ground black pepper to taste
8 ounces fresh mozzarella, cut into small cubes
4 tablespoons fresh chives, chopped
Directions
Step 1
Cook the pasta as directed. While it’s cooking, heat a sauté pan over medium heat, and add two tablespoons of the olive oil. Add the shallots, and cook until softened, stirring frequently.
Step 2
Add in the cherry tomatoes, and cook until they blister, about 5 minutes, pressing down on them with a wooden spoon to release their juices and smash them a bit. Add the vinegar and the rest of the olive oil, and stir. Season to taste with salt and pepper, and remove from the heat.
Step 3
Drain the pasta, top with the mozzarella and the cherry tomatoes, and toss well. Garnish with the chives and serve.
Yields 4 servings
Healthy Ingredient Spotlight
Let’s chop up more chives
Consider chives the mild-mannered relative in the allium family of onions, scallions, garlic, and more. Because their flavor is delicate and easily lost, they’re primarily added after any cooking has been done. But there are different types of chives, some more flavorful than others.
Common chives are the ones you’re most likely to find at the market. They have slender bright green and hollow stalks, sometimes with flowers attached, and their flavor is quite mild.
Chinese or garlic chives are deep green and have flat blades, with a stronger flavor very reminiscent of garlic. They, too, may have flowers attached.
Siberian or blue chives have exceptionally tall blades yet are almost as mild as common chives yet harder to find.
Experiment, and consider growing your own to have chives at your fingertips.
Healthy Kitchen Nugget
Why you need dedicated kitchen shears
For some kitchen tasks, shears actually work better than a knife, and that’s why you should have at least one pair in your tool drawer. According to the Academy of Nutrition and Dietetics’ Food & Nutrition Magazine, kitchen shears are different from scissors. The blade’s pivot point is farther from the handle, making the shears very strong, perfect for cutting up a whole chicken, for instance. The blades are usually longer and should be removable for easy cleaning, the same safety step you’d take after using a cutting board—but using shears means you may not need to dirty a cutting board as often.
Use shears to snip chives right over a dish, cut bacon into pieces, and even trim dough after you’ve lined a pie plate. Once you see how versatile they are, you’ll be tempted to buy a variety of shears—dedicated poultry shears, herb shears, and shears with offset blades for cutting at an angle. When possible, choose professional-grade carbon steel blades for durability and coated handles, including a large and oblong bottom handle, for the most comfortable grip.
For Your Best Health
Tapping into creativity
Researchers at The Ohio State University (OSU) have developed a new method for helping people bring out their creativity by, in part, helping them think like kids again. It’s based on narrative theory and works by recognizing that we’re all innately creative. According to English professor and member of the OSU Project Narrative Angus Fletcher, PhD, who developed the narrative method of training for creativity, “We as a society radically undervalue the creativity of kids and many others because we are obsessed with the idea that some people are more creative than others. But the reality is that we’re just not training creativity in the right way.”
The method is an alternative to the standard creativity training technique called divergent thinking, which treats the brain as a logic machine, relies on data and information about the problems and successes of the past … and has less-than-optimal results, Dr. Fletcher says. “What it can’t do is help prepare people for new challenges that we know little about today. It can’t come up with truly original actions,” he says. “But the human brain’s narrative machinery can.”
His method draws on many of the techniques that writers use to create stories, such as developing new worlds in your mind, and perspective-shifting, which is thinking like another member of your work team, for instance. It’s not that the scenarios you dream up will actually happen, Dr. Fletcher says, explaining, “Creativity isn’t about guessing the future correctly. It’s about making yourself open to imagining radically different possibilities. When you do that, you can respond more quickly and nimbly to the changes that do occur.”
The creativity seen in young children is often unintentionally taught out of them by the time they get to middle school, where the focus is on logical, semantic, and memory training. The narrative approach to creativity can help people unlock the creativity they may have stopped using as they progressed through their education, Dr. Fletcher says.
He and Project Narrative’s Mike Benveniste have worked on the narrative method of training for creativity with the United States Army Command and General Staff College, the University of Chicago Booth School of Business, the OSU College of Engineering, and several Fortune 50 companies to teach creativity to their staffs and students. For a more formal evaluation, they’re conducting randomized controlled trials of the creativity curriculum on more than 600 US Army majors at the Command and General Staff College and working with new organizations, such as the Worthington Local School District in Ohio. “Teaching creativity is one of the most useful things you can do in the world, because it is just coming up with new solutions to solve problems,” he says. And you’re never too old to let your imagination run wild.
Fitness Flash
Why “use it or lose it” is real
Ever wonder why it seems that the less exercise you do, the harder it is to exercise at all? New research offers one possible explanation. Doing less exercise could deactivate the body’s vital Piezo1 protein, according to scientists from the UK’s University of Leeds. Piezo1 is a blood flow sensor. Deactivating it reduces the density of capillaries carrying blood to the muscles, and that restricted blood flow means activity becomes more difficult and can limit the amount of exercise you’re able to do.
The research, published in the Journal of Clinical Investigation, was carried out using mice, but because the Piezo1 protein is also found in people, the same results could occur. As lead author Fiona Bartoli, PhD, a postdoctoral researcher at Leeds’ School of Medicine, says, “Exercise protects against cardiovascular disease, diabetes, depression, and cancer. Unfortunately, many people fail to exercise enough, for reasons such as injury and computer usage. This puts people at more risk of disease. The less people exercise, the less fit they become, often leading to a downward spiral.
“Although many responses to exercise are known, how the benefits of exercise are initially triggered at a molecular level is mysterious. Our study highlights the crucial link between physical activity and physical performance made at this level by Piezo1. Keeping our Piezo1s active by exercising may be crucial in our physical performance and health.”
During the experiment, mice who had their Piezo1 levels disrupted for 10 weeks showed a dramatic reduction in activities like walking, climbing, and running on a wheel activity. Specifically they did fewer wheel revolutions per exercise session and had slower running speeds. The mice didn’t have less desire to exercise but rather less ability.
Adds David Beech, PhD, the study’s supervising author, “Our work sheds new light on how Piezo1’s role in blood vessels is connected to physical activity. A lot was already known about its role in blood vessel development, but far less was known about its contribution to vessel maintenance in adults. Our discovery also provides an opportunity to think about how loss of muscle function could be treated in new ways: If we activate Piezo1, it might help to maintain exercise capability.”
The Ultimate Dog & Human Biscuits Recipe and the Health Benefits of Olive Oil for Cats and Dogs
I was astounded to learn that our furry friends can benefit from extra virgin olive oil just as we do. Here’s what I uncovered, plus an easy recipe for dog treats fit for their owners! With four simple ingredients, you can keep the treat jar filled with wholesome goodness.
The Benefits of Olive Oil for Dogs
Chewy.com is the site for all things pet-related, so it was great to read their informative post on extra virgin olive oil for dogs. Studies show that olive and other oils can help reduce inflammation in dogs and ease the itching associated with allergies, according to Dr. Christopher Reeder, a board-certified dermatologist at BluePearl Veterinary Partners in Franklin, Tennessee.
Olive oil’s phytonutrients, vitamin E, and omega-3 fatty acids help keep your dog’s skin moisturized and well-nourished. These nutrients also benefit your dog’s coat, adding shine and strength to their hair. Dr. Reeder was quoted as saying that he could see a noticeable increase in luster and shine in the coats of dogs whose diets were supplemented with olive oil. Expect it to take about 30 days, he added.
Dr. Judy Morgan, a holistic veterinarian and author, added that if you decide to give your dog olive oil, make it extra virgin olive oil because of its rich nutrients and low acidity. According to the Chewy.com report, both vets suggest no more than one teaspoon of olive oil per 20 pounds of body weight per meal (some other vets suggest one teaspoon for every 30-40 pounds), and it can be mixed right in with your fur baby’s regular wet or dry food. Dogs need far fewer calories than we do, so you want to keep amounts small.
Of course, it’s always best to ask your vet before changing your pet’s diet, especially if your dog is being treated for any ailments or conditions. Your vet may suggest starting to supplement with olive oil once a week and gradually moving up to once a day. Never give olive oil—or any other people food—to your dog if he or she is vomiting or having poop issues.
Rover.com points out that fancy dog food brands now tout the addition of healthful fatty acids to their food, but you can add them yourself…and you can use the freshest olive oil available. In terms of other benefits, Rover.com says there’s the possibility that olive oil could offer some of the benefits seen in people, like better brain and heart health. Olive oil’s antioxidants can help protect your dog’s cell membranes from damage by free radicals, making it anti-aging. It may also boost appetite and improve digestion and elimination.
The Benefits of Olive Oil for Cats
Cats, too, can benefit from olive oil and its monounsaturated fat, according to AnimalWised.com. It may boost their immune system and heart health while lowering their risk for heart disease and diabetes.
It’s also an easy remedy for constipation, and adding olive oil to your cat’s diet on a regular basis will keep his or her fur shiny and soft. Add just a teaspoon to your cat’s food three times a week, mixing it in until well blended.
Cat owners know how distressing it is when kitty gets a hairball, and cats can get them three or four times a month, according to Hartz, the pet supply company. Their experts suggest mixing one teaspoon of olive oil into your cat’s food for three days straight to help when you sense one.
Look at the label on a box of dog treats and you’ll be shocked at the number of ingredients, some unrecognizable and unpronounceable. My recipe has just four, and you probably already have them in your pantry. These biscuits supply not only healthy olive oil but also three whole grains. I’m reluctant to call them dog biscuits because they’re perfect for people too—top one with a slice of cheese and a teaspoon of fig jam and you’ll never buy boxed “human” crackers again!
Ingredients
2 cups old-fashioned rolled oats, plus more for topping (optional)
2 cups whole wheat flour, plus more for rolling
2 cups medium-coarse cornmeal
1/3 cup extra virgin olive oil
1-1/2 cups warm water, or more if needed
Directions
Step 1
Preheat your oven to 350ºF and take out two rimmed cookie sheets. In a large bowl, add the 2 cups of each grain and use a large whisk to combine. Add the olive oil and mix it in with your hands. Add the water, mixing again to make a dough. If it’s too dry, add more water until it comes together.
Step 2
Turn the dough out onto a heavily floured countertop and flour a rolling pin. Divide the dough in two and roll out one half to about 1/4-inch thick. For a prettier cracker to serve to people, sprinkle the tops with a handful of rolled oats and go over the surface with the rolling pin to help set them. If you have a bench scraper, use it to cut the dough into 4-by-2-inch rectangles and then lift them onto a cookie sheet, placing them 1/2 inch apart. (You can also cut them with a blunt knife and transfer them with a large spatula.) Repeat with the remaining dough. All the biscuits should fit on the two sheets.
Step 3
Bake the biscuits for 25 minutes, then reverse their positions in the oven and bake for another 25 minutes until crispy. Store in a cookie jar or tin—they’ll stay fresh for 10-14 days.
