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Olive Oil Hunter News #256

Posted on by The Olive Oil Hunter

Shrimp with Cellophane Noodles Recipe, Spotlight on Cellophane Noodles, Shopping for Frozen Shrimp, Control Blood Pressure to Reduce Dementia Risk and The Longevity Benefits of Varied Exercise

Looking for a change of pace for dinner? Thai cuisine boasts a wide array of flavorful dishes that are often simple to make and totally satisfying. Shrimp with cellophane noodles cooks up in under a half hour, from prep to finish. This edition’s health news includes ways to reduce dementia risk as well as to increase lifespan.

Shrimp with Cellophane Noodles

  • Shrimp with cellophane noodles Shrimp with Cellophane Noodles

    This classic Thai dish is a delicious one-pot meal that also happens to be gluten free. High-quality wild-caught frozen shrimp make a great option; let them defrost overnight in the fridge.

    Ingredients

    • 8 ounces cellophane (mung bean) noodles
    • 2 tablespoons soy sauce
    • 3 tablespoons oyster sauce
    • 1 tablespoon toasted sesame oil
    • 1 tablespoon brown sugar
    • 1 pound large shrimp, peeled and deveined
    • 1/2 teaspoon freshly ground black pepper
    • 2 cups homemade or low-sodium store-bought chicken broth
    • 2 tablespoons extra virgin olive oil, plus more for the pot
    • 1 tablespoon freshly grated ginger
    • 2 tablespoons minced garlic
    • 6 scallions, trimmed and sliced into small pieces
    • 1/3 cup each finely chopped fresh cilantro and peanuts (optional)
    • Lime wedges

    Directions

    Step 1

    Soak the noodles in a large bowl of fresh water at room temperature to soften, about 15 minutes. 

    Step 2

    In a separate bowl, whisk together the soy and oyster sauces, sesame oil, and sugar. Transfer 2 tablespoons of the mix to another bowl along with the shrimp and black pepper; toss well. 

    Step 3

    Add the broth to the bowl with the remaining soy sauce mixture.

    Step 4

    Once the noodles have softened, drain and use kitchen shears to cut the strands into thirds. Lightly brush a large Dutch oven with olive oil and heat it to medium-high heat. When hot, add the 2 tablespoons olive oil, ginger, garlic, and scallions and sauté until fragrant, about 3 minutes. Stir in the noodles and then spread out in an even layer. Top with an even layer of shrimp, drizzling on any shrimp marinade from the bowl, then slowly add the broth mixture. Turn the heat down to a simmer and cover the pot. Simmer for 10 minutes or until the shrimp and the noodles are cooked through. To serve, spoon equal amounts into deep bowls and top with cilantro and peanuts, if using, and a lime wedge.

    Yields 4 servings

Healthy Ingredient Spotlight: Cellophane noodles

Healthy Ingredient Spotlight

Cellophane Noodles

Cellophane noodles are an unusual type of noodle because they’re made from mung beans, sweet potato, or tapioca rather than wheat. They also go by many names, including glass noodles, bean thread, or Chinese vermicelli. While they’re generally gluten free, be sure to check labels to see whether they were made in the same facility as any gluten products to avoid any potential cross-contamination.

The noodles come dried and should be soaked according to the recipe or package instructions before cooking. You know they’re done when they’re transparent and soft but take care not to overcook them or else they’ll become mushy. Like many types of noodles, they take on the flavors of other ingredients in a recipe, so they lend themselves to many cuisines. 

Quick Kitchen Nugget: Shopping for Frozen Shrimp

Quick Kitchen Nugget

Shopping for Frozen Shrimp

Flash-frozen shrimp

Buying flash-frozen shrimp is a great choice because it can often be fresher than “fresh” shrimp. But there are many types of frozen shrimp available, so it’s important to be selective. First and foremost, choose wild-caught, not farm-raised, shrimp. Look for certifications from the Marine Stewardship Council (MSC) or Aquaculture Stewardship Council (ASC); these show that the shrimp were sustainably sourced, are traceable, and were harvested from healthy populations with minimal environmental impact before being individually quick frozen (or IQF)—shrimp frozen separately won’t be clumped in a block. For more convenience, look for frozen shrimp that’s already been shelled and deveined—when you buy a pound, you’re getting the full pound. A pound of shrimp with the shell nets only about 13 ounces of meat. 

For Your Best Health: Control Blood Pressure to Reduce Dementia Risk

For Your Best Health 

Control Blood Pressure to Reduce Dementia Risk

Researchers examined two known risk factors for developing dementia—one genetic and one relating to blood vessel damage in the brain. They wanted to know how much a person’s dementia risk might increase if they had both factors. In their study, published in the journal Annals of Neurology, they found that while the likelihood of developing dementia does rise if a person has both risk factors, there is a silver lining: The vascular component is within a person’s control, offering a route for minimizing dementia risk even if they have higher genetic risk.

“Our study addressed whether these two known risk factors act additively or multiplicatively to increase the risk of incident all-cause dementia,” says senior author Adam de Havenon, MD, associate professor of neurology at Yale School of Medicine. “We wanted to show that controlling vascular risk factors like high blood pressure could prevent harmful brain changes, meaning that even those with bad genetic luck could avoid the worst outcomes.”

The study used data from the Atherosclerosis Risk in Communities study and the UK Biobank. The team assessed two measures: white matter hyperintensity (WMH) and whether a person was a carrier of the ε4 variant of the APOE gene. WMH are lesions, or scar tissue areas, in the brain that show up as bright white spots on an MRI. They’re associated with damage to the small blood vessels in the brain, which can be caused by high blood pressure and can accumulate over time. The APOE gene encodes for a protein involved in transporting fat, such as cholesterol. When people have the ε4 variant, they carry a higher risk of developing Alzheimer’s disease.

The researchers found that participants with both a high WMH burden and at least one APOE ε4 allele faced elevated dementia risk compared to those with neither risk factor. These effects, however, were additive rather than multiplicative, meaning each factor contributed its own risk increase rather than also exacerbating the effect of the other factor. “This tells us something really important,” Dr. de Havenon explained. “Even if you’ve been dealt a bad genetic hand with APOE ε4, you’re not destined for dementia. The vascular component is modifiable.”

For instance, the health factors that can contribute to the development of WMH can be prevented or slowed through blood pressure management, diabetes control, and other cardiovascular interventions, he explained. “It’s really a two-hit scenario,” said Dr. de Havenon. “If you have APOE ε4 and you don’t take care of your vascular health, then you’re in a high-risk group. But having the APOE ε4 genotype is not a foregone conclusion for developing dementia later in life. Our analysis suggests that while the gene increases risk, the ultimate outcome is highly dependent on other factors. My hope is that people who find out they have this genetic mutation will be very serious about their vascular risk factors.”

Fitness Flash Icon: The Longevity Benefits of Varied Exercise

Fitness Flash

The Longevity Benefits of Varied Exercise

Weight-lifting class for improved muscle mass

It’s well known that physical activity levels have consistently been linked with lower mortality, but there’s been limited evidence about the role of specific physical activities, each of which can have distinct benefits. What had been unclear was whether long-term engagement in multiple physical activities has additional benefits. To answer that question, an international team of researchers analyzed physical activity data that spans more than 30 years from over 111,000 participants in the Nurses’ Health Study and the Health Professionals Follow-Up Study. 

Their study, published in BMJ Medicine, found that regularly engaging in a variety of physical activities may be the best way to prolong your lifespan. Specifically, participants with the broadest range of physical activities had a 19% lower risk of death from all causes and a 13%-14% lower risk of death from heart disease, respiratory disease, cancer, and other causes. Activities included walking, running, racquet sports, bicycling, rowing, swimming, and weight training. Only swimming couldn’t be identified as a known contributor to these results because it wasn’t possible to determine the intensity at which participants swam; further study is needed. On the other hand, the researchers confirmed the importance of weight training, a non-aerobic form of exercise that helps maintain muscle mass.

Their findings support the notion that engaging in a diverse range of physical activity types, alongside increasing total physical activity levels, may help reduce the risk of premature death and extend lifespan, adding a crucial new dimension to the advice to stay active: Variety is just as important as volume.

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Olive Oil Hunter News #253

Posted on by The Olive Oil Hunter

Baked Ziti Recipe, Spotlight on Whole Wheat Pasta, Understanding al Dente, How the Nose Fends Off Colds and Fighting Age-Related Muscle Loss

When it comes to comfort food, few dishes can top baked ziti, with its luscious sauce and melted cheeses. And it doesn’t take much effort for all that reward! I’m sharing interesting research that may explain why some people are more prone to colds than others as well as a reminder about maintaining muscle as we age.

Baked Ziti

  • baked ziti Baked Ziti

    This delectable dish starts with a rich yet quick tomato sauce. You can substitute a 15-ounce can of diced tomatoes with their juice for the fresh tomatoes but add it after the tomato paste. 

    Ingredients

    • 3 tablespoons extra virgin olive oil, plus more for the baking dish and drizzling
    • 2 garlic cloves, chopped
    • 1 pound tomatoes, any type, coarsely chopped
    • One 6-ounce can tomato paste
    • 1 teaspoon sugar
    • 1 teaspoon fine sea salt
    • 1/2 teaspoon crushed red pepper flakes, plus more to taste
    • 1/2 teaspoon freshly ground black pepper
    • 1 pound ziti
    • 16 ounces ricotta cheese
    • 12 ounces mozzarella, thinly sliced
    • 1/3 cup freshly grated Parmigiano-Reggiano cheese

    Directions

    Step 1

    Brush a 13-inch by 9-inch baking dish with olive oil; set aside.

    Step 2

    Heat a medium saucepan over medium heat. When hot, add the 3 tablespoons olive oil and garlic and sauté for 3 minutes, then add the tomatoes. Cook, stirring constantly, until the tomatoes become soft, then push them to the outsides of the pan. Add the tomato paste and cook it until it becomes fragrant and darkens in color, about 5 minutes. Mix the paste with the tomatoes and garlic, then press with a masher to release all of the tomatoes’ juices. Stir in the sugar, salt, and both peppers and continue cooking for 10 minutes.

    Step 3

    Meanwhile, preheat your oven to 350°F. Cook the ziti according to the package directions until al dente, then drain. 

    Step 4

    Off the heat, stir the ricotta into the sauce, then fold in the pasta. Transfer the mixture to the baking dish. Top with overlapping slices of mozzarella, then sprinkle on the grated cheese.

    Step 5

    Bake for 25 minutes, until the cheeses are bubbly. Cool for 10 minutes before serving.

    Yields 8 servings

Healthy Ingredient Spotlight: Whole Wheat Pasta

Healthy Ingredient Spotlight

Whole Wheat Pasta

To add more nutrients and fiber to your ziti, opt for whole wheat pasta. It’s made from the entire wheat kernel—bran, germ, and endosperm—and retains its vitamins and minerals. While it takes a bit longer to cook, follow package directions to be sure it’s al dente.

Quick Kitchen Nugget: Understanding al Dente

Quick Kitchen Nugget

Understanding al Dente

Ziti pasta al dente

Al dente literally means to the tooth—firm when bitten yet not hard or raw tasting. Most Italian cooks boil pasta to this stage regardless of the recipe. Americans tend to like their pasta more tender. But when it will be twice cooked, as with ziti, lasagna, and stuffed shells, it needs to be al dente before it goes into the oven or else it will be too soft.

If your pasta box doesn’t list al dente cooking time, test a piece about 2 minutes sooner than the general directions and see whether it has a bit of bite. If it’s too firm, check it again in a minute. 

For Your Best Health: How the Nose Fends Off Colds

For Your Best Health 

How the Nose Fends Off Colds

When rhinovirus, the most common cause of the common cold, enters the nasal passages, the cells lining the nose immediately begin working together to fight the infection. These cells activate a wide range of antiviral defenses designed to limit the virus and stop it from spreading. In a study published in the journal Cell Press Blue, researchers show that this early response plays a key role in whether a person becomes sick and how severe their symptoms become. The findings suggest that the body’s reaction to rhinovirus often matters more than the virus itself.

“As the number one cause of common colds and a major cause of breathing problems in people with asthma and other chronic lung conditions, rhinoviruses are very important in human health,” said senior author Ellen Foxman, MD, PhD, of the Yale School of Medicine. “This research allowed us to peer into the human nasal lining and see what is happening during rhinovirus infections at both the cellular and molecular levels.”

To closely observe how nasal cells respond to infection, the research team built a lab-grown model of human nasal tissue with multiple cell types found in the human airway, including mucus-producing cells and cells with cilia, the tiny hairlike structures that help move mucus and trapped particles out of the lungs. “This model reflects the responses of the human body much more accurately than the conventional cell lines used for virology research,” Dr. Foxman said.

Using this model, the researchers were able to monitor how thousands of individual cells respond together during infection. They also examined what happened when the cellular sensors responsible for detecting rhinovirus were blocked. These experiments revealed a powerful defense system coordinated by interferons, which are proteins that interfere with viral entry and replication.

When nasal cells detect rhinovirus, they release interferons that activate antiviral defenses not only in infected cells but also in nearby healthy cells. This coordinated response makes it difficult for the virus to reproduce and spread. If interferon activity begins quickly, the infection can be contained early. When the researchers blocked this response, the virus spread rapidly, infecting many more cells and causing significant damage. In some cases, the infected organoids did not survive.

“Our experiments show how critical and effective a rapid interferon response is in controlling rhinovirus infection, even without any cells of the immune system present,” said first author Bao Wang, PhD, of the Yale School of Medicine.

The study also uncovered additional responses that occur when viral replication increases. Under these conditions, rhinovirus can activate a separate sensing system that leads both infected and uninfected cells to produce large amounts of mucus and inflammatory signals. This reaction can contribute to airway inflammation and breathing difficulties in the lungs. According to the researchers, these pathways may offer useful targets for treatments aimed at reducing harmful symptoms while supporting effective antiviral defenses.

“Our study advances the paradigm that the body’s responses to a virus, rather than the properties inherent to the virus itself, are hugely important in determining whether or not a virus will cause illness and how severe the illness will be,” Dr. Foxman said. “Targeting defense mechanisms is an exciting avenue for novel therapeutics.”

Fitness Flash Icon: Fighting Age-Related Muscle Loss 

Fitness Flash

Fighting Age-Related Muscle Loss 

A new study in mice is giving scientists fresh clues about why our muscles lose strength as we get older and why exercise remains one of the most reliable ways to fight it.Researchers at Duke-NUS Medical School found that a gene regulator called DEAF1 seems to push a key muscle-maintenance system into overdrive as we age. When we’re young, the system known as mTORC1 helps build and repair muscle. But later in life, it can get stuck in high gear and begin to damage muscle cells instead.

“The mTORC1 pathway is essential for muscle growth yet becomes chronically overactive in aging—a paradox that has made it challenging to pinpoint what drives this dysregulation,” said the study’s senior author Hong-Wen Tang, PhD, an assistant professor in the Cancer and Stem Cell Program at Duke-NUS and Singapore General Hospital.

Until now, scientists didn’t know what caused this shift. “Identifying DEAF1 fills an important gap in understanding how age-related stress signals become hardwired into a persistent anabolic state that ultimately harms muscle cells,” Dr. Tang said.

The study suggests DEAF1 essentially hits the gas on a system already running too fast. By pushing mTORC1 into overdrive, DEAF1 causes muscles to make too many proteins, fail to clear damaged ones, and gradually weaken.

Seniors weight-lifting outdoors

One of the most surprising findings: Exercise reverses this process by lowering DEAF1 levels. That means in addition to building muscle, physical activity helps reset the core cellular pathways that keep muscles healthy. “It was a striking discovery,” said Dr. Tang. “It shows that exercise doesn’t just fix damage; it targets the switch that causes muscle aging in the first place.”

Scientists didn’t just look at whether exercise keeps muscles strong—they wanted to know how it does it. They put aging mice through endurance workouts, including an exhausting treadmill run. For comparison, another group of older mice stayed sedentary. After the workouts, the exercising mice showed big drops in mTORC1, the overactive pathway linked to muscle loss and function known as sarcopenia.

Researchers found that exercise lowers DEAF1 through a well-known set of longevity genes called FOXO. When activated during exercise, FOXO suppresses DEAF1—lifting the foot off the gas pedal—and helps mTORC1 return to normal. Their work highlights a new biological pathway—the FOXO-DEAF1-mTORC1 axis—that helps explain why muscles weaken with age and why exercise remains such a powerful antidote to age-related decline. 

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Olive Oil Hunter News #250

Posted on by The Olive Oil Hunter

Black Dal Recipe, Spotlight on Black Lentils, How to Store Lentils, Sorbitol and The Liver, and More Muscle, Younger Brain

When it comes to dark leafy greens, kale occupies a heightened position thanks to its wide range of nutrients. And yet, shockingly, researchers have found that the body doesn’t absorb as many of them as hoped…unless you eat it with a healthy fat source, like extra virgin olive oil. I’m also sharing the trick to make this hearty green more tender, which also involves olive oil. It’s another reason why these two ingredients are a match made in heaven.

Black Dal

  • Indian black dal Black Dal

    If you’re new to lentils, this flavorful recipe makes a great introduction. I’ve streamlined the number of spices used in traditional recipes because garam masala already incorporates the essentials—coriander, black pepper, cardamom, cinnamon, cloves, ginger, and nutmeg, among others. This makes a hearty meatless meal, a soup, or a side dish—scoop it up with a piece of your favorite Indian bread.

    Ingredients

    • 2 cups black lentils
    • 3 tablespoons extra virgin olive oil, plus more for drizzling
    • 1 small onion, minced
    • 2-inch piece ginger, minced
    • 2 garlic cloves, minced
    • One 6-ounce can tomato paste
    • 2 teaspoons garam masala
    • 1/2 teaspoon cayenne pepper
    • 1 cinnamon stick
    • 1 cup homemade or store-bought low-sodium chicken or vegetable broth
    • 2 tablespoons unsalted butter
    • 1/2 cup heavy cream
    • Optional garnish: chopped fresh cilantro

    Directions

    Step 1

    Rinse the lentils, and then put them in a stockpot or Dutch oven. Add enough cold water to cover them by 2 or 3 inches. Bring to a rolling boil and cook for 5 minutes, then lower the heat to a simmer. Cook for about 45 minutes, stirring occasionally, until the lentils are tender but still hold their shape. (If the water level gets too low, add more water as needed to keep them covered). Drain if needed and transfer to a bowl.

    Step 2

    Rinse the pot and heat over medium-high heat. When it’s hot, add the olive oil and onions; cook until they become translucent, and then add the minced ginger and garlic and cook until fragrant. Push the vegetables to the sides of the pot and add the tomato paste in the center. Cook, stirring constantly, until the paste deepens in color, then mix into the vegetables. Add the garam masala, cayenne pepper, cinnamon stick, broth, and cooked lentils. Simmer for 15 minutes, stirring frequently, to infuse the lentils with the spices. Then stir in the butter and cream and simmer for 2 minutes. Serve with a drizzle of olive oil and a sprinkle of cilantro if desired.

    Yields 6 main servings, 6 side servings

Healthy Ingredient Spotlight: Black Lentils

Healthy Ingredient Spotlight

Black Lentils

Lentils belong to the broader family of legumes, which includes beans and dried peas. But unlike those others, lentils don’t need an overnight soak in water, so there’s less prep needed. Also available in red, green, and yellow, lentils are rich in protein, fiber, and iron, along with dozens of other nutrients. Because of their deep color, round shape, and tiny size, black lentils are often called caviar or beluga lentils. Black dal traditionally uses urad dal, a mung bean that’s not a true lentil, though it is a legume. However, black lentils—which you can find at specialty markets or online—work extremely well for dal and many other recipes.

dried lentils
Quick Kitchen Nugget: How to Store Lentils

Quick Kitchen Nugget

How to Store Lentils

Like other legumes, lentils keep best in a cool, dry cabinet, either in their original packaging or a tightly sealed glass container. They’re most flavorful (and take less time to cook) when used within a year of packaging. Before cooking, check them for any debris, like tiny stones, and rinse with cold water, then drain.

For Your Best Health: Sorbitol and The Liver 

For Your Best Health 

Sorbitol and The Liver 

Sweeteners such as aspartame, found in Equal packets, sucralose (Splenda), and sugar alcohols are widely promoted as healthier options than foods made with refined sugar (glucose). Many people turn to them hoping to reduce health risks linked to sugar and cut calories. But new scientific evidence is now calling that into question. Recent findings suggest that the sugar alcohol sorbitol in particular may not be as harmless as it is often assumed to be.

The findings come from a study published in Science Signaling that builds on years of research from the laboratory of Gary Patti, PhD, at Washington University in St. Louis into how fructose affects the liver and other organs. Dr. Patti, the Michael and Tana Powell Professor of Chemistry in Art & Sciences and a professor of genetics and medicine at WashU Medicine, has previously shown that fructose processed by the liver can be diverted in ways that fuel cancer cell growth. Other studies have linked fructose to steatotic liver disease, a condition that now affects about 30% of adults worldwide.

One of the most unexpected results of the new study is that sorbitol is essentially “one transformation away from fructose,” according to Dr. Patti. Because of this close relationship, sorbitol can trigger effects similar to those caused by fructose itself.

Using zebrafish as a model, Dr. Patti and his team showed that sorbitol, commonly found in low-calorie candies and gums and naturally present in stone fruits, can be produced inside the body. Enzymes in the gut can generate sorbitol, which is then transported to the liver and converted into fructose.

The team also discovered that the liver can receive fructose through multiple metabolic routes. Which pathway dominates depends on how much glucose and sorbitol a person consumes as well as the specific mix of bacteria living in their gut.

Most earlier studies of sorbitol metabolism focused on disease states such as diabetes, where high blood sugar leads to excess sorbitol production. Dr. Patti explained that sorbitol can also be created naturally in the gut after a meal, even in people without diabetes.

The enzyme responsible for making sorbitol does not bind easily to glucose, meaning glucose levels must rise significantly before the process begins. That is why sorbitol production has long been linked to diabetes. However, the zebrafish experiments showed that glucose levels in the intestine can become high enough after you eat to activate this pathway even under normal conditions. “It can be produced in the body at significant levels,” said Dr. Patti. “But if you have the right bacteria, turns out, it doesn’t matter.”

Certain Aeromonas bacterial strains are able to break down sorbitol and convert it into a harmless bacterial by-product. When these bacteria are present and functioning well, sorbitol is less likely to cause problems. “However, if you don’t have the right bacteria, that’s when it becomes problematic. Because in those conditions, sorbitol doesn’t get degraded, and as a result, it is passed on to the liver,” he said.

Once sorbitol reaches the liver, it is converted into a fructose derivative. This raises concerns about whether alternative sweeteners truly offer a safer option than table sugar, especially for people with diabetes and other metabolic disorders who often rely on products labeled as sugar-free.

At low levels, such as those typically found in whole fruits, gut bacteria are usually effective at clearing sorbitol. The trouble begins when the amount of sorbitol exceeds what these microbes can handle. This overload can happen when large amounts of glucose are consumed, leading to an increased production of sorbitol from glucose, or when the diet itself contains high levels of sorbitol. Even individuals with helpful bacteria may run into problems if their intake of glucose and sorbitol becomes too high, since the microbes can be overwhelmed.

Avoiding both sugar and sugar substitutes has become increasingly difficult, as many processed foods contain several forms of sweeteners at once. Dr. Patti said he was surprised to learn that his own favorite protein bar contained a significant amount of sorbitol.

Further research is needed to understand exactly how gut bacteria clear sorbitol. What is becoming clear, however, is that the long-held assumption that sugar alcohols, also known as polyols, are simply eliminated without harm may not be accurate. “We do absolutely see that sorbitol given to animals ends up in tissues all over the body,” he said. The overall message from the research is that replacing sugar is not as simple as it may seem. As Dr. Patti put it, “there is no free lunch” when it comes to sugar alternatives, and many metabolic pathways can ultimately lead back to liver dysfunction.

Fitness Flash Icon: More Muscle, Younger Brain

Fitness Flash

More Muscle, Younger Brain

New research shows that people who have more muscle and a lower visceral fat-to-muscle ratio tend to show signs of a younger biological brain age. This conclusion comes from a study recently presented at the annual meeting of the Radiological Society of North America. Visceral fat refers to the fat stored deep in the abdomen around key internal organs.

“Healthier bodies with more muscle mass and less hidden belly fat are more likely to have healthier, youthful brains,” said senior study author Cyrus Raji, MD, PhD, Associate Professor of Radiology and Neurology in the Department of Radiology at the Mallinckrodt Institute of Radiology at Washington University School of Medicine in St. Louis. “Better brain health, in turn, lowers the risk for future brain diseases, such as Alzheimer’s.”

Brain age is an estimate of how old the brain appears biologically, based on its structure as seen through an MRI. A whole-body MRI can track muscle mass, which serves as a marker for efforts to reduce frailty and strengthen overall health. Estimated brain age from structural scans may also shed light on risk factors for Alzheimer’s disease, including muscle loss.

“While it is commonly known that chronological aging translates to loss of muscle mass and increased hidden belly fat, this work shows that these health measures relate to brain aging itself,” Dr. Raji said. “It shows muscle and fat mass quantified in the body are key reflectors of brain health, as tracked with brain aging.”

Exercise for brain health

The study evaluated 1,164 healthy adults across four research sites using whole-body MRI. Participants had a mean chronological age of 55.17 years. Imaging included T1-weighted MRI sequences, which highlight fat as bright and fluid as dark, providing a clear view of muscle, fat, and brain tissue. An artificial intelligence (AI) algorithm measured total normalized muscle volume, visceral fat (hidden belly fat), subcutaneous fat (fat under the skin), and predicted brain age.

The data indicated that individuals with a higher visceral fat-to-muscle ratio had higher predicted brain age. Subcutaneous fat showed no meaningful association with how old the brain appeared. “The participants with more muscle tended to have younger-looking brains, while those with more hidden belly fat relative to their muscle had older-looking brains,” Dr. Raji said. “The fat just under the skin wasn’t related to brain aging. In short, more muscle and a lower visceral fat-to-muscle ratio were linked to a younger brain.”

Dr. Raji explained that focusing on building muscle and reducing visceral fat are realistic and actionable goals. Whole-body MRI and AI-based brain age estimates can offer clear benchmarks for programs designed to lower visceral fat while maintaining or increasing muscle. He also noted that the results highlight the close connection between physical health and brain health.

“This research has validated widely held hypotheses about the association between body composition biomarkers and brain health and provides a foundation for those biomarkers to be included in future trials of various metabolic interventions and treatments.”

Commonly prescribed glucagon-like peptide-1 (GLP-1) weight loss medications, including Ozempic, are effective at reducing body fat but may also contribute to muscle loss. Dr. Raji suggested that the study’s findings could help guide the development of next-generation therapies. These future treatments may aim to reduce visceral fat more than subcutaneous fat while protecting muscle mass.

“Losing fat—especially visceral fat—while preserving muscle volume would have the best benefit on brain aging and brain health based on insights from our work,” he said. “Thus, our study can inform future treatments by promoting research that quantifies MRI of body fat, muscle, and brain age, which can help determine the optimal dosing regimens for GLP-1s to achieve the best outcomes in body and brain health.”

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Olive Oil Hunter News #249

Posted on by The Olive Oil Hunter

Kale Caesar Salad Recipe, Spotlight on Kale, Maximizing Kale’s Nutrients and The Warm-Up that Boosts Speed and Power

When it comes to dark leafy greens, kale occupies a heightened position thanks to its wide range of nutrients. And yet, shockingly, researchers have found that the body doesn’t absorb as many of them as hoped…unless you eat it with a healthy fat source, like extra virgin olive oil. I’m also sharing the trick to make this hearty green more tender, which also involves olive oil. It’s another reason why these two ingredients are a match made in heaven.

Kale Caesar Salad

  • Caesar Kale salad Kale Caesar Salad

    This recipe makes Caesar salad more nutrient-rich in two yummy ways: using kale instead of Romaine lettuce and replacing croutons with roasted chickpeas, which can be seasoned any way you like. Both ingredients add texture as well as taste.

    Ingredients

    • 1 large or 2 small bunches kale (about 10 to 12 ounces), rinsed and patted dry
    • 3/4 cup extra virgin olive oil, divided use
    • One 15-ounce can chickpeas 
    • 1/2 teaspoon coarse sea salt
    • 1 teaspoon dried herbs or spices
    • 1 small can anchovies (2 ounces or less) or 2 tablespoons anchovy paste
    • 4 cloves garlic
    • 1 tablespoon Dijon mustard
    • 1 teaspoon freshly ground black pepper
    • 2 tablespoons freshly squeezed lemon juice, more to taste

    Directions

    Step 1

    Separate the kale leaves and cut out and discard the main stems. Slice the leaves into ribbons and add to a large bowl. Drizzle on 3 tablespoons of olive oil and use your fingers to massage the oil into the kale for 2 to 3 minutes. Set aside while you roast the chickpeas and make the dressing. 

    Step 2

    To roast the chickpeas, preheat your oven to 400°F. Rinse and drain them, then place on paper towels and dry as thoroughly as possible. Transfer to a rimmed sheet pan and toss with 1 tablespoon olive oil, the salt, and your choice of herbs and/or spices. Spread them out in an even layer and roast for a total of 30 minutes or until they’re brown and crunchy, turning them every 10 minutes. 

    Step 3

    While the chickpeas are roasting, make the dressing. In a food processor, purée the anchovies and garlic, then add the mustard, black pepper, and lemon juice; process until smooth. With the machine running, add the remaining 1/2 cup olive oil and process until emulsified. Add the 1/4 cup cheese and pulse to blend. 

    Step 4

    Toss the kale with just enough of the dressing to lightly coat and divide among 4 bowls. Top with a generous amount of chickpeas. Serve with more cheese and the rest of the dressing.

    Note: Store any leftover chickpeas on a countertop in a container with a lid that’s slightly ajar; enjoy within 2 days—they make a great snack.

    Yields 4 servings 

Healthy Ingredient Spotlight: Kale Varieties

Healthy Ingredient Spotlight

Kale Varieties

Do your own taste test to see which types appeal to you most:

Curly kale with its wavy edges is the most common variety. It has very tough stems, so you’ll want to strip away the leaves before using.

Tuscan kale, also known as dinosaur and lacinato kale, is more tender than curly kale, and its leaves are not as thick. You’ll still want to remove the stems.

Red kale, also known as scarlet kale and red Russian kale, is similar to curly kale in terms of shape but has that showy color. 

Baby kale is far more tender and milder in taste than mature kale. It’s often served raw as part of a mixed green salad rather than cooked. 

Quick Kitchen Nugget: The Rub on Kale

Quick Kitchen Nugget

The Rub on Kale

Even without the stems, kale can be tough. When it first gained popularity for all its nutrients, the hunt was on to make the leaves more palatable. Rubbing them with your fingers did help soften them somewhat, but the real trick is to massage them with extra virgin olive oil for a few minutes. The oil breaks down the natural waxy coating that protects the plant from the elements, notably rain, and in turn softens the greens. This massage has a double bonus, as you’ll see from the research below. 

For Your Best Health: Maximizing Kale’s Nutrients

For Your Best Health 

Maximizing Kale’s Nutrients

Kale made its way to the top of most “healthiest foods” lists because it’s rich in vitamins A, B6, C, K, and folate; minerals like manganese; fiber; and important phytonutrients like carotenoids. Now for the shocker: Kale’s prized nutrients are hard for the body to absorb unless it’s eaten with a fat like olive oil, according to researchers at the University of Missouri’s College of Agriculture, Food and Natural Resources (CAFNR). 

“Kale is a nutrient-rich vegetable that contains carotenoids, including lutein, α-carotene, and β-carotene, which have beneficial effects on overall health,” said Ruojie (Vanessa) Zhang, assistant professor in the Division of Food, Nutrition and Exercise Sciences at CAFNR. These compounds, along with vitamins C and E and other bioactive plant chemicals in kale, have been associated with stronger immunity, improved vision, and a lower risk of diseases including diabetes, heart disease, and some cancers. “The problem is our bodies have a hard time absorbing these nutrients because they are fat-soluble rather than water-soluble,” she said.

To find what types of prep would make carotenoids easier for the body to access, the researchers evaluated kale prepared in different ways: raw; cooked; cooked with oil-based sauce, or cooked and then served with the sauce. They used a laboratory model that mimics human digestion to assess each option.

Kale varities

The experiments showed that raw kale on its own resulted in very low carotenoid absorption and cooking kale slightly reduced absorption even further. But pairing it with the sauce significantly increased the amount of absorbed carotenoids, whether the kale was raw or cooked. Cooking the kale with the sauce provided the same benefit as adding the sauce after cooking.

These results highlight practical, science-backed ways to help the body take in more beneficial nutrients from produce and how you can improve everyday meals simply by changing how foods are prepared or seasoned. 

“Our team is committed to advancing food science with the goal of improving human health through the development of innovative foods and technologies,” she said. “We believe impactful science can drive meaningful change in global nutrition and well-being, and we’re excited to contribute to that mission.”

Fitness Flash Icon: The Warm-Up that Boosts Speed and Power

Fitness Flash

The Warm-Up that Boosts Speed and Power

Whether preparing for a marathon, squeezing in an after-work gym session, or stepping onto the field for a professional game, warming up plays a crucial role in your performance.

Research from Edith Cowan University (ECU) exploring whether warm-up routines could influence exercise performance found that elevated muscle temperature improves the speed and force of muscle contractions. This effect was especially noticeable during rapid high-power movements.

“The research found that for every 1°C increase in muscle temperature, performance improved by about 3.5%, with the greatest benefits seen in rate-dependent muscle properties like speed and power, but not in maximum strength,” said lead researcher Cody Wilson, PhD.

The study assessed how different types of warm-ups influence muscular performance. Passive warm-ups relied on external heat sources, such as a heating pad or a hot shower, to increase muscle temperature without movement. Active warm-ups involved gentle activity like 10 minutes on a stationary bike or completing a lighter version of the upcoming exercise.

“While both active and passive warm-ups result in better speed and power, a lot of research shows that the warm-up exercises should be similar to the exercise you will be doing. If you are lifting weights, starting out by doing the exercise with lighter weights, because the practice actually helps us activate our muscles more and use more efficient movement patterns—the nervous system can learn on the spot,” said fellow author and PhD candidate JP Nunes.

Dr. Wilson agreed that warm-ups that resemble the main workout can support better performance outcomes: “Any warm-up is important, whether that’s just walking to the gym or doing a 10-minute cycle before your workout. But there is some indication that warm-ups not related to the exercise being performed do not have as great an effect on performance as just ‘practicing’ the performance.”

When it comes to deciding the right moment to shift from warming up to working out, ECU Professor of Biomechanics Tony Blazevich notes that there is no universal guideline. “As you are warming up, you will feel the movements become easier, and you will get more accurate and coordinated. You might even start to sweat. We often say that once you get that light sweat, you have probably raised your temperature sufficiently to start your workout. The important thing is to start moving. Whether that is with a light walk or taking a few flights of stairs. Eventually you can work up to a full workout, when a proper warm-up will have its greatest effect.”

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