Fresh-Pressed Olive Oil Club

Olive Oil Hunter News #230

Cicchetti Recipe, Spotlight on Chickpeas and Garbanzos, Rinse or Make it Fresh, Understanding Your Sweet Tooth and Strength Training As You Age

Looking for an easy-to-prep appetizer that also delivers on nutrients? These toasts with a double-bean dip hit the mark and can be enjoyed year-round (keep that basil plant growing indoors to have the fresh herb throughout the winter). A new study on preferences for sweets found that your sweet tooth is likely unique to you, not influenced by the amount of treats you eat. One thing we all have in common is the progressive loss of all-important muscle as we age. I’m sharing the American Council on Exercise’s idea for how to fight back. 

Cicchetti

  • Cicchetti Cicchetti

    Called cicchetti in Venice, their birthplace, these appetizers are a favorite around the world, especially among the large Italian population in Australia. They’re also quick to assemble from pantry ingredients. For more recipes popular Down Under, check out the Pressing Report in this quarter’s shipment of fresh-pressed olive oils.

    Ingredients

    • 1 baguette, sliced crosswise into 1/2-inch pieces, about 24 slices
    • Extra virgin olive oil
    • 2 cloves garlic, peeled and finely minced
    • 1/2 teaspoon crushed red pepper flakes, plus more for topping
    • One 15-ounce can cannellini beans, drained and rinsed
    • One 15-ounce can chickpeas, drained and rinsed
    • 3 tablespoons finely chopped basil, divided use
    • 1 tablespoon fresh lemon juice
    • 2 teaspoons finely grated lemon zest
    • Coarse sea salt 
    • Freshly ground black pepper

    Directions

    Step 1

    Make the crostini (toasts): Preheat your oven to 400°F. Line a rimmed sheet pan with parchment paper for easy cleanup. Arrange the bread slices in a single layer on the pan and brush both sides of each slice with olive oil. Bake, turning once, until the bread is golden brown, about 10 minutes.

    Step 2

    Heat a wide saucepan over medium-low heat. When hot, add 2 tablespoons olive oil to the pan along with the garlic. Cook for 2 to 3 minutes, or until the garlic is soft but not brown. Stir in the pepper flakes and cook for 1 minute more. Reserve about 1/2 cup chickpeas and add the rest along with the beans to the pan. Cook for 5 minutes, stirring occasionally, or until the beans are warmed through, then mash them with the back of a wooden spoon, a potato masher, or a fork. Stir in half the basil, the lemon juice, and lemon zest. If the beans seem dry, add more olive oil, 1 tablespoon at a time. Season with salt and pepper to taste.

    Step 3

    Top each crostini with a spoonful of the bean mixture, then drizzle with olive oil. Garnish with the rest of the chopped basil, the reserved chickpeas, and more red pepper flakes if desired. Refrigerate any leftover bean mixture; it will keep for two days.

    Yields 6 to 8 servings

Healthy Ingredient Spotlight: Chickpeas or Garbanzos?

Healthy Ingredient Spotlight

Chickpeas or Garbanzos?

The name of this nutritious legume varies geographically—they’re called garbanzo beans in Spain and ceci in Italy, which translates to chickpeas—but they’re chockfull of goodness in any language. An excellent source of protein and fiber, with 14.5 and 12.5 grams, respectively, per cooked cup, they also deliver on vitamins like folate and other B vitamins, A, E, and C, as well as minerals, notably manganese, plus copper, zinc, iron, and potassium.

Dried and fresh garbanzo or chickpeas
Quick Kitchen Nugget: Rinse, Rinse, Rinse…or Make it Fresh

Quick Kitchen Nugget

Rinse, Rinse, Rinse…or Make it Fresh

Canned chickpeas are very convenient, though you’ll want to rinse them in cold water and drain well before using. However, if you’ve never tried making them from dried beans, you’ll be amazed at how even more delicious they are. 

When planning needed quantities, keep in mind that 1 cup of dried chickpeas yields about 3 cups cooked. The night before or early in the morning of the day you plan to use them, add the dried chickpeas to a large bowl and cover with 3 to 4 inches of water. Let sit for 8 to 12 hours—they will triple in volume, then rinse and drain.

Place them in a stockpot and cover with 3 to 4 inches of fresh water. Bring the water to a boil, then turn down the heat to a simmer. Cook until tender but still firm, about 1-1/2 to 2 hours. Drain and proceed with your recipe. If not using right away, let cool to room temperature before refrigerating.

For Your Best Health: Understanding Your Sweet Tooth

For Your Best Health

Understanding Your Sweet Tooth

According to a six-month randomized trial done in the Netherlands, eating more sweet-tasting foods doesn’t increase a preference for sweets, while cutting sugar won’t curb a sweet tooth. In fact, participants on diets with high, low, or mixed sweetness levels showed no changes in their sweet taste preferences. The findings were presented at NUTRITION 2025, the flagship annual meeting of the American Society for Nutrition.

For the study, three groups of about 60 volunteers each were given diets that were either mostly sweet, less sweet, or a mix of foods. The researchers categorized foods based on their sweetness by using data from their previous study that measured taste intensity in about 500 commonly eaten Dutch foods. Sweet products included items like jam, milk chocolate, sweetened dairy, and sugar-sweetened drinks. Non-sweet items included foods like ham, cheese, peanut butter, hummus, salted popcorn, and sparkling water.

Food and drink packages were delivered to each participant every two weeks for six months, providing about half their daily food items. They also received daily menus for guidance but could eat as much or as little of the provided foods as they wanted. To make sure that there were no confounding factors, the carbohydrate, fat, and protein composition of the foods and drinks provided to each group were matched. The researchers also randomized participants who fell into similar sex, age, and body weight categories, to avoid large differences among the groups.

The study was rigorous in design: Each person’s preference for sweet taste was tested before the intervention diet began, two times during the diet, directly after the diet ended, and at one and four months afterward. The researchers also looked at total energy and macronutrient intake; dietary intakes during the trial; and physiological measures like body weight, body composition, and blood markers that increase the risk of diabetes and cardiovascular diseases, such as glucose, insulin, and cholesterol.

Study results suggest that sweetness alone isn’t to blame for overeating. The researchers found that lower exposure to sweet-tasting foods did not lead to shifts in sweet taste preferences, changes in sweet taste perception, changes in food choice, or energy intake. Likewise, the group eating more sweet-tasting foods did not experience an increased preference for sweet foods. After the intervention, the participants naturally returned to baseline levels of sweet food intake at the one- and four-month follow-ups. 

“We also found that diets with lower or higher dietary sweetness were not associated with changes in energy consumption or body weight,” said the study’s lead investigator, Kees de Graaf, PhD, emeritus professor in sensory science and eating behavior at the Division of Human Nutrition and Health at Wageningen University in the Netherlands. “Even though many people believe that sweet foods promote higher energy intake, our study showed that sweetness alone isn’t to blame for taking in too many calories.” Nor did they find an association between the amount of sweet food consumed and changes in biomarkers for diabetes and cardiovascular disease. 

“This is one of the first studies to measure and adjust sweetness across the whole diet within a realistic range of what people actually consume,” said Dr. de Graaf. “This matters because some people avoid sweet-tasting foods, believing that regular exposure will increase their preference for sweetness, but our results show that’s not the case.”

Fitness Flash: Strength Training As You Age

Fitness Flash

Strength Training As You Age

Strength training for seniors

According to the experts at ACE (American Council on Exercise), the importance of strength training in later years can’t be overstated, with effects on longevity; “healthspan,” the number of years a person can live without chronic or debilitating disease; and “strengthspan,” a measure of physical strength over our lifespan, which directly relates to the ability to function independently and move safely as we age. 

Here’s why it’s so vital: Many age-related issues that impact quality of life, from balance and grip strength to osteoporosis and sarcopenia (the decline in muscle mass, strength, and performance), can be countered by building muscular strength and function early in life and then maintaining it as we grow older. Yet it’s never too late to get started.

Muscle loss sneaks up on you.The decline starts slowly in your 30s, then accelerates after age 65 in women, 70 in men. The loss of muscle is due to several factors, including declines in hormone production, developing insulin resistance and experiencing fat gain, changes in the neurological system, and an increase in systemic inflammation. Understandably, sarcopenia is linked with an increased risk for many adverse health outcomes, such as higher rates of falls, functional loss, and chronic disease. While you can’t stop aging, you can keep active and slow down the decline by strengthening your muscles.

The Physical Activity Guidelines for Americans recommends muscle-strengthening activities on at least 2 days per week (this is in addition to aerobic workouts and flexibility and balance work), with a minimum of 1 day of recovery between sessions that target the same muscle group. Sessions should include 6 to 10 exercises, including both multi-joint and single-joint exercises, that train all major muscle groups—chest, back, shoulders, arms, torso, hips, and legs—and focus on function and mobility. These are done in sets (usually 1 to 3) of 8 to 12 repetitions each, using progressively heavier weights to keep muscles challenged.

There are hundreds of strength training exercises that can be done with free weights (like dumbbells, barbells, and bands) or machines. To learn proper form, address your unique needs, and avoid injury, get started by working with a trainer who can put together a routine that works best for you.

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Olive Oil Hunter News #228

Burrata and Stone Fruit Salad Recipe, Spotlight on Plums, Storing Stone Fruit, Is Black Coffee the Secret to a Longer Life, and Matching Workouts to Your Personality

’Tis the season … for stone fruit, that is. Nature’s bounty of plums, apricots, and peaches is at its height in late summer, and a composed salad is a fantastic way to enjoy them—no cooking required! Love your morning joe? I’m sharing new insights into its health benefits and why, in order to reap benefits from exercise, it’s so important to focus on activities you truly enjoy.

Burrata and Stone Fruit Salad

  • burrata and stone fruit salad Burrata and Stone Fruit Salad

    This dish is delicious any time of day—from breakfast to dessert. I love to mix different varieties of the same fruit, such as yellow, red, and purple plums, and white and yellow peaches, but most important is to buy local for the sweetest, freshest fruits.

    Ingredients

    For the dressing:

    • 2 tablespoons extra virgin olive oil
    • 2 tablespoons honey, preferably a variety local to your area
    • 1 tablespoon balsamic vinegar of Modena

    For the salad:

    • 2 plums
    • 2 peaches
    • 4 apricots
    • 1/4 lemon 
    • 1 fresh burrata
    • Fresh thyme, oregano, or basil leaves
    • Black pepper

    Directions

    Step 1

    Make the dressing by whisking together the oil, honey, and balsamic; set aside.

    Step 2

    For the salad, halve the fruit, remove the pits (the “stones”), and slice into wedges. Place in a large bowl and squeeze on the juice from the lemon.

    Step 3

    To compose the salad, cut the burrata in half and center a half on each of two plates. Arrange the fruit around the cheese and drizzle with the dressing. Top with fresh herbs and a few twists of black pepper from your grinder.

    Yields 2 servings

Healthy Ingredient Spotlight: Plums

Healthy Ingredient Spotlight

Plums

Rich in antioxidants thanks to their high flavonoid content, plums deserve a place on your fruit list, and with dozens of varieties available, you can have fun hunting for the ones you like best. Of course, the deeper the color—which comes from its anthocyanins, a type of flavonoid—the more benefits you’ll reap. Plums are anti-inflammatory, have a respectable amount of fiber, and may even help keep blood sugar levels on an even keel. Eating dried plums, AKA prunes, has been linked to better bone health, too. Just avoid those with added sugar and limit quantities since they’re high in calories.

Stone fruits

Quick Kitchen Nugget: Deveining Shrimp

Quick Kitchen Nugget

Storing Stone Fruit

Peaches, plums, and apricots can be stored at room temperature until ripe. If you’re not yet ready to eat them, move them to the fridge—that buys you a few days, though they may not taste as sweet. An ideal vessel is an empty egg carton (paper, not plastic or foam) because it offers cushioning to avoid bruising and moisture absorption to avoid mold.

For Your Best Health: Is Black Coffee the Secret to a Longer Life?

For Your Best Health

Is Black Coffee the Secret to a Longer Life?

Coffee might be doing more than fueling your morning routine—it could be extending your life. But here’s the catch: The benefits drop when sugar and saturated fats like cream are added in excess.

In a new observational study, published online in The Journal of Nutrition, researchers from the Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy at Tufts University found that having one to two cups of caffeinated coffee per day was linked to a lower risk of death from all causes and death from cardiovascular disease, but that the benefits dropped depending on what was added to it.

Black coffee and coffee with low levels of added sugar and saturated fat were associated with a 14% lower risk of all-cause mortality as compared to no coffee consumption. The same link was not observed for coffee with high amounts of added sugar and saturated fat.

“Coffee is among the most-consumed beverages in the world and, with nearly half of American adults reporting drinking at least one cup per day, it’s important for us to know what it might mean for health,” said Fang Fang Zhang, PhD, senior author of the study and the Neely Family Professor at the Friedman School. “The health benefits of coffee might be attributable to its bioactive compounds, but our results suggest that the addition of sugar and saturated fat may reduce the mortality benefits.”

Black coffee

The study analyzed data from nine consecutive cycles of the National Health and Nutrition Examination Survey from 1999 to 2018, linked to National Death Index Mortality Data. The study included a nationally representative sample of 46,000 adults aged 20 years and older who completed valid first-day 24-hour dietary recalls. Coffee consumption was categorized by type (caffeinated or decaffeinated), sugar, and saturated fat content. Mortality outcomes included all-cause, cancer, and cardiovascular disease. Low added sugar (from granulated sugar, honey, and syrup) was defined as under 5% of the Daily Value, which is 2.5 grams per 8-ounce cup or approximately half a teaspoon of sugar. Low saturated fat (from milk, cream, and half-and-half) was defined as 5% of the Daily Value, or 1 gram per 8-ounce cup or the equivalent of 5 tablespoons of 2% milk, 1 tablespoon of light cream, or 1 tablespoon of half-and-half.

In the study, consumption of at least one cup per day was associated with a 16% lower risk of all-cause mortality. At two to three cups per day, the link rose to 17%. Consumption beyond three cups per day was not associated with additional reductions, and the link between coffee and a lower risk of death by cardiovascular disease weakened when coffee consumption was more than three cups per day. No significant associations were seen between coffee consumption and cancer mortality.

“Few studies have examined how coffee additives could impact the link between coffee consumption and mortality risk, and our study is among the first to quantify how much sweetener and saturated fat are being added,” said first author Bingjie Zhou, a recent PhD graduate from the nutrition epidemiology and data science program at the Friedman School. “Our results align with the Dietary Guidelines for Americans, which recommend limiting added sugar and saturated fat.”

Limitations of the study include the fact that self-reported recall data is subject to measurement error due to day-to-day variations in food intake. The lack of significant associations between decaffeinated coffee and all-cause mortality could be due to low consumption among the population studied.

Fitness Flash: Weight Gain Despite Exercise 

Fitness Flash

Matching Workouts to Your Personality 

According to researchers at University College London (UCL), the key to sticking with and reaping the rewards of exercise over the long term, like boosting fitness and slashing stress, may be as simple as doing activities you enjoy and that align with your personality.

Previous research showed that the personalities of people who engage in different types of organized sport tend to vary. But what was less clear was how personality affects the types of exercise people actually enjoy doing. The new study, published in Frontiers in Psychology, explored whether individual personality traits corresponded to the enjoyment of different types of exercise, whether participants completed a prescribed exercise program, and the subsequent impact on their fitness levels.

Flaminia Ronca, PhD, associate professor at the UCL Institute of Sport, Exercise, and Health, and first author of the study, said, “We know that the global population is becoming increasingly sedentary. You often hear about people trying to become more active but struggling to make lasting changes. In this study, we wanted to understand how personality can influence this to support the development of effective interventions for changes in health behavior. We found some clear links between personality traits and the type of exercise the participants enjoyed most, which I think is important because we could potentially use this knowledge to tailor physical activity recommendations to the individual and hopefully help them to become and remain more active.”

For the study, the team assessed 132 volunteers from the general public with a range of fitness levels and backgrounds, who were assigned either to an 8-week cycling and strength training program (the intervention group) or to a resting control group. There were three weekly cycling sessions that varied in intensity: a 60-minute light ride at an easy pace, a 30-minute threshold ride at a moderate but sustainable effort, or high-intensity interval training (HIIT) where the level of exertion varied.

Participants’ benchmark fitness levels were assessed at the beginning of the program. Strength was tested using press-ups, performing a plank to failure, and countermovement jumps (jumping again immediately after landing). This was followed by a low-intensity cycling session for 30 minutes, then a cycling test to measure peak oxygen capacity (V̇Omax test) after a short rest.

The team also assessed participants’ perceived stress levels on a scale of 1 to 10, as well as their personality traits using the Big 5 model, a common personality test in the field of sport and exercise psychology that groups people according to whether their dominant trait is extroversion, agreeableness, conscientiousness, neuroticism, or openness. During the exercise program, participants were asked to rate their enjoyment of each exercise session. 

Their fitness level was tested again once the program had been completed. Of the 132 starters, 86 people completed the intervention and all of these participants got fitter and stronger regardless of personality. While not all personality traits had a link to exercise enjoyment, several connections were uncovered by the study:

  • Extroverts tended to particularly enjoy high-intensity exercise, such as HIIT and a fitness test of maximum-intensity cycling.

  • Those with a strong neuroticism trait engaged well with the exercise intervention but preferred bursts of intensity rather than prolonged intensity. They also preferred not being monitored, such as not having their heart rate recorded while undertaking the program, suggesting that these individuals might appreciate being given space for independence and privacy when engaging in exercise.

  • Those who were conscientious tended to have a well-rounded fitness level, meaning that they tended to score more highly on aerobic fitness as well as core strength, and were generally more physically active. However, conscientiousness didn’t predict higher enjoyment of a specific form of exercise. The authors said this might be because conscientious individuals tend to be driven by the health-related outcomes of engaging in physical activity rather than enjoyment, suggesting that adherence to the program may be less about enjoyment than because it was good for them.

At the beginning of the study, the stress levels of the intervention group and the control group were similar. However, the only group to experience a significant reduction in stress levels after exercising were those who scored highly in the neuroticism trait. “This suggests that there may be particular benefits in stress reduction for those with this trait,” said Professor Paul Burgess, PhD, professor of cognitive neuroscience and an author of the study.

The researchers concluded that the most important thing people can do to improve their activity levels is to find something that they enjoy, which will make it more likely that they’ll stick with it.

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Olive Oil Hunter News #227

Chinese Eggplant with Tangy Garlic Sauce Recipe, Spotlight on Chinese Eggplant, Does Cheese Fuel Nightmares, plus Maximizing the Mood Benefits of Exercise 

Eating your veggies is more fun when you tingle your tastebuds with new sensations. If you’ve never tried Chinese eggplant, you’ll be surprised at how versatile it is. It takes on the flavors of the other ingredients in a recipe, making it a wonderful vehicle for the sweet and tangy Asian sauce I’m sharing. An interesting study at the Université de Montréal found a connection between being lactose intolerant and having nightmares—it’s a real eye-opener! And when it comes to exercise, certain factors can have a big impact on how much your mood benefits from working out.

Chinese Eggplant with Tangy Garlic Sauce

  • Chinese Eggplant with Tangy Garlic Sauce Chinese Eggplant with Tangy Garlic Sauce

    I particularly love the sauce for the eggplant—try it on chicken, pork, and Asian noodles, too. A common misconception is that olive oil is too flavorful for Asian cooking, but that myth was dispelled some time ago by Melissa Wong, a great friend of the Fresh-Pressed Olive Oil Club and a consummate foodie. You’ll read more about Melissa in the Pressing Report that comes with our next quarterly shipment of olive oils—she’s the force behind one of my amazing Australian selections. If you’re not currently a member of the Club, please click here to join now, so you don’t miss my sumptuous trio of Oz oils in September.

    Ingredients

    For the sauce:

    • 2 teaspoons cornstarch 
    • 1 tablespoon extra virgin olive oil 
    • 1-1/2 teaspoons finely minced garlic
    • 1 teaspoon finely minced ginger
    • 1/4 cup rice wine vinegar
    • 1/4 cup white sugar
    • 1/4 cup water
    • 1/2 teaspoon dried red chili flakes, more to taste
    • 2 teaspoons low-sodium soy sauce 

    For the eggplant:

    • 2 small purple or white Chinese eggplant (about 8 ounces), sliced into 1/2-inch discs
    • 1 teaspoon salt
    • 1 tablespoon cornstarch
    • 2 tablespoons extra virgin olive oil
    • 2 teaspoons minced garlic
    • 1 teaspoon minced ginger
    • 2 scallions, thinly sliced

    Directions

    Step 1

    Make the sauce: In a small dish, dissolve the cornstarch in 1 tablespoon water; set aside. Heat a saucepan over medium heat. When hot, add the olive oil, garlic, and ginger, and cook until the aromatics soften. Add in the rice wine vinegar, sugar, water, chili flakes, and soy sauce. Bring it to a boil, stirring constantly. Add in the cornstarch mixture and cook for 1 to 2 minutes more until the sauce thickens. Remove from the heat. 

    Step 2

    Make the eggplant: To extract excess water, place the eggplant discs in a colander set over a bowl and toss with the salt. After 15 minutes, rinse with cold water, then pat dry with paper towels.

    Step 3

    Heat a large skillet or flat-bottom wok. Coat the eggplant discs with the cornstarch. When the pan is hot, add the olive oil, garlic, and ginger and cook until the aromatics soften (don’t let them burn). Add the eggplant in a single layer and cook undisturbed for 5 minutes, then flip and continue cooking until brown on both sides. 

    Step 4

    Transfer the eggplant to a serving bowl and top with 1/2 cup sauce; serve the rest separately.

    Yields 4 servings

Healthy Ingredient Spotlight: Chinese Eggplant

Healthy Ingredient Spotlight

Chinese Eggplant

If you don’t think you like eggplant, give this long, thin variety a try. Chinese eggplants cook up quickly and have a milder taste than the traditional, bulbous variety because they have far fewer seeds. Traditionally deep-purple hued, they’re also available in white and striped versions. There’s no need to peel them, and they can be sliced in a variety of ways, making them a versatile addition to stir-fries and other recipes.

Chinese eggplant
Quick Kitchen Nugget: Prepping Eggplant

Quick Kitchen Nugget

Prepping Eggplant

Like many other vegetables, including mushrooms, Chinese eggplant can easily absorb oil during stovetop cooking, so make sure your pan is hot before you get started. Sweating them to reduce their moisture content and giving them a light coating of cornstarch, as described in the above recipe, will keep them from turning soggy. When roasting, just lightly brush the eggplant pieces with olive oil before placing in the oven. 

For Your Best Health: Does Cheese Fuel Nightmares? 

For Your Best Health

Does Cheese Fuel Nightmares? 

Although folk beliefs have long held that what you eat affects how you sleep, there’s very little evidence to prove or disprove them. To investigate, researchers from the Université de Montréal in Canada surveyed 1,082 students at MacEwan University about sleep time and quality, dreams and nightmares, and any perceived association between different kinds of dreams and different foods. They also asked about participants’ mental and physical health and their relationship with food. 

About a third of respondents reported regular nightmares. Women were more likely to remember their dreams and to report poor sleep and nightmares, and nearly twice as likely as men to report a food intolerance or allergy. About 40% of participants said that they thought eating late at night or specific foods affected their sleep, and roughly 25% thought particular foods could make their sleep worse. People who ate less healthily were more likely to have negative dreams and less likely to remember dreams. 

Most participants who blamed their bad sleep on food thought that sweets, spicy foods, or dairy were responsible. Only a comparatively small proportion—5.5% of respondents—felt that what they ate affected the tone of their dreams, but many of these people said they thought sweets or dairy made their dreams more disturbing or bizarre.

Woman waking rested and happy

When the authors compared reports of food intolerances to reports of bad dreams and poor sleep, they found that lactose intolerance in particular was associated with gastrointestinal symptoms, nightmares, and low sleep quality. It’s possible that eating dairy activates gastrointestinal disturbance and the resulting discomfort affects people’s dreams and the quality of their rest.

“Nightmares are worse for lactose-intolerant people who suffer severe gastrointestinal symptoms and whose sleep is disrupted,” said Tore Nielsen, PhD, lead author of the article, which was published in Frontiers in Psychology. “This makes sense, because we know that other bodily sensations can affect dreaming. Nightmares can be very disruptive, especially if they occur often, because they tend to awaken people from sleep in a dysphoric state. They might also produce sleep avoidance behaviors. Both symptoms can rob you of restful sleep. These new findings imply that changing eating habits for people with some food sensitivities could alleviate nightmares. They could also explain why people so often blame dairy for bad dreams …We are routinely asked whether food affects dreaming, especially by journalists on food-centric holidays,” said Dr. Nielsen. “Now we have some answers.”

Besides the robust link between lactose intolerance and nightmares, however, it’s not clear how the relationship between sleep and diet works. It’s possible that people sleep less well because they eat less well, but it’s also possible that people don’t eat well because they don’t sleep well, or that another factor influences both sleep and diet. Further research will be needed to confirm these links and identify the underlying mechanisms. In the meantime, the researchers suggest that simple diet tweaks, especially ditching late-night cheese, could turn scary sleep into sweet rest.

Fitness Flash: Maximizing the Mood Benefits of Exercise 

Fitness Flash

Maximizing the Mood Benefits of Exercise 

Movement helps your mood, but it’s not one-size-fits-all. Researchers have known that exercising for fun, with friends, or in enjoyable settings brings greater mental health benefits than simply moving for chores or obligations. But a recent study done at the University of Georgia suggests that it’s not just physical movement that affects mental health. Their findings emphasize that context—who you’re with, why you’re exercising, and even the weather—can make or break the mood-boosting effects and may be more important than the actual amount of exercise you get.

“Historically, physical activity research has focused on how long someone exercises for or how many calories were burned,” said Patrick O’Connor, PhD, co-author of the study and a professor in the Mary Frances Early College of Education’s department of kinesiology. “The ‘dose’ of exercise has been the dominant way researchers have tried to understand how physical activity might influence mental health, while often ignoring whether those minutes were spent exercising with a friend or as part of a game.”

While research shows that leisure-time physical activity, like going for a run, taking a yoga class, or biking for fun, correlates with better mental health outcomes, these benefits may vary significantly depending on the environment and circumstances surrounding the activity, according to the researchers. They reviewed three types of studies: large-scale epidemiological studies that examined health patterns in populations, randomized controlled trials where some groups received exercise treatments and others did not, and a much smaller but growing set of investigations into “contextual factors.” For instance, multiple studies have found that people who engage in regular leisure-time physical activity tend to report lower levels of depression and anxiety. But it’s less clear for other forms of activity like cleaning the house or working for a lawn care company. Where the evidence is thinnest but potentially most important is in understanding contextual factors. 

Context may matter as much as the intensity or amount of physical activity. “For example, if a soccer player runs down the field and kicks the game-winning ball, their mental health is fantastic,” Dr. O’Connor said. “In contrast, if you do the exact same exercise but miss the goal and people are blaming you, you likely feel very differently. Anecdotes such as these show how context matters even when people are performing a similar exercise dose.” In other words, the same physical activity can feel very different depending on who the activity was done with, as well as where, when, and how. 

Context can range from peer dynamics and instructor style to external conditions like weather or time of day. “If you’re outside and it’s hot, and you’re having to walk to work, that’s part of the context,” he said. “Or if you go and take a group exercise class—some instructors you really like, and some you don’t. So, that’s also part of the context. If we’re trying to help people’s mental health with exercise, then not only do we need to think about the dose and the mode, we also need to ask: What is the context?”

Numerous randomized controlled trials have shown that adopting regular exercise routines boosted mental health, especially for people with mental health disorders. However, these studies were typically based on small, short-term, and homogenous samples, so the results likely aren’t generalizable to larger, more diverse groups. “The average effects on mental health are small across all the randomized controlled studies of exercise, and that’s partly because most of the studies focused on people who were not depressed or anxious—you do get bigger effects in those studies,” explained Dr. O’Connor. “We’re communicating to scientists that larger and longer-term controlled studies are needed to make a compelling case whether exercise does, or does not, truly impact mental health.”

For Dr. O’Connor, the takeaway is already clear: It’s not just movement that matters. It’s the meaning, the setting, and the experience surrounding the activity that determines the impact of exercise on mental health.

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Olive Oil Hunter News #226

Tropical Shrimp Salad Recipe, Spotlight on Shrimp, Choosing and Deveining Shrimp, Fasting to Manage Type 2 Diabetes, plus Weight Gain Despite Exercise

When it comes to classic warm-weather dishes, shrimp salad is often at the top of the list. But when summer’s heat is raging, the traditional mayo dressing can feel heavy. This recipe pairs shrimp with sweet mango and creamy avocado for a tropical taste sensation. Need to tweak your diet for better diabetes control? A new study compared three top options to uncover the best option, while other research I’m sharing found that too many calories rather than a lack of exercise is what’s behind weight gain.

Tropical Shrimp Salad

  • Tropical Shrimp Salad Tropical Shrimp Salad

    This shrimp salad refresh uses a light vinaigrette to bring out the flavors of the shellfish as well as the mango and avocado. For ease, zest the citrus fruits before juicing them.

    Ingredients

    For the vinaigrette:

    • 1 tablespoon orange zest
    • 1/4 cup fresh orange juice
    • 2 tablespoons lime zest
    • 1/4 cup fresh lime juice
    • 2 teaspoons honey
    • 1 teaspoon low-sodium soy sauce
    • 1/4 cup extra virgin olive oil
    • 1 tablespoon finely chopped fresh cilantro or flat-leaf parsley

    For the salad:

    • 1 pound jumbo or extra-large shrimp, preferably wild caught, peeled and deveined if needed
    • 1 large ripe mango, diced
    • 1 large ripe avocado, diced
    • 12 cherry tomatoes, halved
    • 6 cups mixed lettuces such as arugula, radicchio, and green leaf, rough chopped

    Directions

    Step 1

    Boil the shrimp in a large pot of salted water until they turn pink, 3 to 5 minutes; drain and set aside to cool.

    Step 2

    In a small bowl, whisk together the zests, juices, honey, and soy sauce. Keep whisking as you drizzle in the olive oil. Fold in the cilantro or parsley.

    Step 3

    In a large bowl, combine the shrimp, mango, avocado, and tomatoes. Drizzle on half the vinaigrette and toss gently. 

    Step 4

    Divide the lettuces among four plates and top with equal amounts of the shrimp mixture. Pass the rest of the vinaigrette separately.

    Yields 4 servings

Healthy Ingredient Spotlight: Choosing Shrimp

Healthy Ingredient Spotlight

Choosing Shrimp

According to the National Fisheries Institute, each American eats about 5 pounds of shrimp a year. To meet the demand both here and around the world, many countries, including Indonesia, India, Thailand, and Vietnam, farm shrimp for export, often under conditions that could be unsafe and hard to check on. Farmed shrimp clustered in ponds require antibiotics and chemicals to ward off diseases—they’re not only in these shrimp, but they also leech into waterways, raising concerns for the environment. One positive step forward is recirculating farms, which are in early stages in the US, that raise shrimp in large indoor tanks or under hoop houses.

For a variety of reasons, many people choose wild-caught shrimp over farm-raised. The shrimp may be healthier, but there has been the problem of bycatch—other fish and sea creatures that get caught in shrimp nets. Fortunately, more sophisticated equipment and innovations have reduced bycatch amounts in some waters, especially in the Gulf of Mexico and around Oregon’s pink shrimp fishery.

While there’s no single right answer, you can look for packaging that bears the label of an organization that looks out for consumers. The Marine Stewardship Council or MSC is the main certifier of sustainable wild fisheries, and 36 shrimp fisheries currently carry its blue fish label. The Monterey Bay Aquarium Seafood Watchis a program that provides science-based recommendations about which seafood to buy based on sustainability. 

Also to keep in mind: Whole Foods stores have their own standards for both wild shrimp and farmed shrimp. The company’s standards for farm-raised shrimp ban antibiotics and preservatives and prohibit the conversion of sensitive ecosystems such as mangrove forests into shrimp farms, a practice that has devastated parts of Southeast Asia. 

Quick Kitchen Nugget: Deveining Shrimp

Quick Kitchen Nugget

Deveining Shrimp

Deveining shrimp

What looks like a vein running the length of a shrimp’s back is actually its digestive tract. If the shrimp ate before getting caught, the tract can be very noticeable. Though it might be safe albeit gritty to eat, many people like to “devein” their shrimp before cooking. Allow yourself a few minutes: since you’ll be using a sharp knife, you don’t want to rush through the process, which is simple enough.

Once the shrimp is peeled, simply run the tip of a paring knife down the length of its back to expose the digestive tract and then pop it out. Rinse the shrimp under cold water and place it in a colander before moving to the next one.

For Your Best Health: Fasting to Manage Type 2 Diabetes

For Your Best Health

Fasting to Manage Type 2 Diabetes

A new study from the Endocrine Society is the first to compare three popular diets head-on—intermittent fasting (also known as 5:2 intermittent energy restriction or IER), time-restricted eating (TRE), and calorie cutting (continuous energy restriction or CER). 

Researchers found that all three can help people with type 2 diabetes lose weight and lower blood sugar, but one diet stood out: intermittent fasting. This involves eating normally five days a week and restricting calories on the other two. It led to better results in fasting blood sugar, improving insulin sensitivity, lowering triglycerides, and sticking with the plan.

“The research fills a gap in directly comparing 5:2 intermittent energy restriction with 10-hour time-restricted eating in patients with obesity and type 2 diabetes. The findings provide scientific evidence for clinicians to choose appropriate dietary strategies when treating such patients,” said Haohao Zhang, PhD, chief physician at The First Affiliated Hospital of Zhengzhou University in Zhengzhou, China. 

Dr. Zhang and colleagues performed a single-center, randomized, parallel-controlled trial at the First Affiliated Hospital of Zhengzhou University from November 19, 2021, to November 7, 2024. Ninety patients were randomly assigned to one of the three diet plans, with consistent weekly caloric intake across all groups. A team of nutritionists supervised the 16-week intervention.

At the end of the study, there were no significant differences in HbA1c reduction and weight loss between the IER, TRE, and CER groups. However, the absolute decrease in HbA1c and body weight was greatest in the IER group. The IER group had the highest adherence rate at 85%, followed by the CER group at 84% and the TRE group at 78%. Dr. Zhang said these findings highlight the feasibility and effectiveness of dietary interventions for people who have obesity and type 2 diabetes.

Fitness Flash: Weight Gain Despite Exercise 

Fitness Flash

Weight Gain Despite Exercise 

Senior woman running on treadmill

We aren’t moving less—we’re just eating more, according to a Duke University study showing that diet, not laziness, is fueling the obesity epidemic across industrialized nations. Our diet, not our activity level, is what has changed the most. 

“Despite decades of trying to understand the root causes of the obesity crisis in economically developed countries, public health guidance remains stuck with uncertainty as to the relative importance of diet and physical activity. This large, international, collaborative effort allows us to test these competing ideas. It’s clear that changes in diet, not reduced activity, are the main cause of obesity in the US and other developed countries,” said Herman Pontzer, PhD, principal investigator with Duke University’s Pontzer Lab, part of the department of evolutionary anthropology at the Trinity College of Arts & Sciences.

The researchers analyzed thousands of measurements of daily energy expenditure, body fat percentage, and body mass index from adults aged 18 to 60 across 34 populations spanning six continents. The more than 4,200 adults included in the study came from a wide range of lifestyles and economies, including hunter-gatherer, pastoralist, farming, and industrialized populations. To further categorize the level of industrialization, the researchers also integrated data from the United Nations Human Development Index to incorporate measures of lifespan, prosperity, and education.

“While we saw a marginal decrease in size-adjusted total energy expenditure with economic development, differences in total energy expenditure explained only a fraction of the increase in body fat that accompanied development. This suggests that other factors, such as dietary changes, are driving the increases in body fat that we see with increasing economic development,” said Amanda McGrosky, PhD, a Duke postdoctoral alumna and lead investigator for the study, now an assistant professor of biology at Elon University.

The researchers hope the study helps clarify public health messaging and strategies to tackle the obesity crisis and explain that the findings do not mean that efforts to promote physical activity should be minimized. Instead, the data support an emerging consensus that both diet and exercise should be prioritized. “Diet and physical activity should be viewed as essential and complementary, rather than interchangeable,” the study noted. The researchers will next work to identify which aspects of diet in developed countries are most responsible for the rise in obesity.

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