Fresh-Pressed Olive Oil Club
exercise Page 2

Olive Oil Hunter News #248

Posted on by The Olive Oil Hunter

Chicken Noodle Soup Recipe, Spotlight on Parsnips, Defatting Stock, High-fat Cheese and Dementia Risk plus Fitness Trends

So many of the recipes in The Olive Oil Hunter Newsletter and my e-cookbooks call for chicken stock. Yes, there are good-quality store brands, but nothing compares to homemade. The recipe is simple, and though stock requires monitoring over four hours, one batch can make enough for many recipes. It freezes perfectly, so you’ll always have some when you need it. And with a few more ingredients it becomes a delicious meal. Also in this edition, I’m sharing a surprising study on a potential benefit of high-fat cheese and the American College of Sports Medicine’s 2026 exercise trend report, with popular ways to stay fit and active.

Chicken Noodle Soup

  • Chicken Noodle Soup Chicken Noodle Soup

    Often called Jewish penicillin, homemade chicken soup is soothing whether you’re feeling under the weather or just want to shake off winter’s chill. This recipe yields at least 4 quarts of stock and most of the fixings for a chicken soup dinner—that’s why I use a whole bird and not just parts.

    Ingredients

    • 2 pounds large carrots, trimmed, peeled, and cut into large chunks
    • 6 large celery stalks, trimmed and cut into chunks
    • 1 large onion, peeled and quartered
    • 4 parsnips, trimmed, peeled, and cut into large chunks
    • 4 fresh flat-leaf parsley sprigs 
    • 4 fresh dill sprigs
    • 1 tablespoon coarse sea salt
    • 20 black peppercorns
    • One 4- or 5-pound chicken, quartered
    • One 12-ounce bag of egg noodles
    • Extra virgin olive oil for drizzling

    Directions

    Step 1

    Place the vegetables and herbs in a large stockpot and add water to cover them by about 4 inches. Add the salt and peppercorns and bring to a boil. Lower the heat, cover the pot with a lid, and cook at a low boil for 2 hours. 

    Step 2

    Add the chicken and cook for another 2 hours with the lid slightly ajar. The chicken should readily fall off the bones when done.

    Step 3

    Use tongs to transfer the carrots, parsnips, celery, and chicken to a large bowl; let cool slightly. Remove and discard the chicken skin and bones. Set the meat and vegetables aside. 

    Step 4

    Strain the broth to remove the herbs, any bits of onion, and peppercorns. Return 8 cups to the stockpot and keep warm. Let the rest cool to room temperature.

    Step 5

    Cook the egg noodles according to package directions. When ready, strain and divide among 6 soup bowls. Add some chicken and vegetables and ladle in broth. Drizzle with olive oil and serve.

    Step 6

    To store the rest of the stock: Ladle the room-temperature broth into freezer-safe containers. See Quick Kitchen Nugget in my weekly newsletter for removing fat if desired. Keep what you’ll use during the coming 7 to 10 days in the fridge and freeze the rest, labeling each lid with the contents and date.

    Yields 6 soup servings plus 6 to 8 quarts of stock

Healthy Ingredient Spotlight: Parsnips

Healthy Ingredient Spotlight

Parsnips

Parsnips and spices

Parsnips are the often-overlooked member of the carrot family, though they’re even sweeter than their orange cousin, especially when cooked—they add great richness to any broth.

High in fiber, parsnips are good sources of potassium and vitamins C and folate and have both anti-inflammatory and antifungal properties.

Look for parsnips that are firm and have a slightly off-white or ivory color—if they’ve turned yellow, they’re old. Store them in the fridge as you would carrots: in a crisper drawer wrapped in a cloth veggie bag or, if placed in a plastic bag, with a paper towel to soak up excess moisture.

To prep before using, cut off the tops and tips as needed. You can leave on the peel if it’s mostly unblemished or peel lightly as needed.

Quick Kitchen Nugget: Defatting stock 

Quick Kitchen Nugget

Defatting Stock 

Removing excess fat from stock doesn’t negatively affect its flavor; in fact, it can make the chicken taste more pronounced. The easiest way is to chill the stock in the fridge once it’s cooled to room temperature; wait a few hours or overnight, then use a slotted spoon to scoop out and discard the fat that has risen to the top and solidified. At this point, you can use the stock for another dish and/or freeze the containers for future use. 

For Your Best Health: High-fat Cheese and Dementia Risk

For Your Best Health 

Say Cheese

According to a study published in the December 2025 issue of Neurology, the medical journal of the American Academy of Neurology, people who eat higher amounts of full-fat cheese and cream may be less likely to develop dementia later in life. The findings point to a connection between these foods and dementia risk, but they do not prove that eating high-fat dairy prevents dementia. 

High-fat cheeses are defined as having more than 20% fat and include common types such as cheddar, Brie, and Gouda. High-fat creams generally contain 30% to 40% fat and include whipping cream, double cream, and clotted cream. In grocery stores, these products are often sold as “full-fat” or “regular” options.

“For decades, the debate over high-fat versus low-fat diets has shaped health advice, sometimes even categorizing cheese as an unhealthy food to limit,” said Emily Sonestedt, PhD, of Lund University in Sweden. “Our study found that some high-fat dairy products may actually lower the risk of dementia, challenging some long-held assumptions about fat and brain health.”

The research team analyzed dietary and health data from 27,670 adults in Sweden. At the beginning of the study, participants were an average of 58 years old. They were followed for about 25 years, during which time 3,208 people were diagnosed with dementia.

To track eating habits, participants recorded everything they consumed over the course of one week. They also answered questions about how frequently they ate specific foods during the previous several years and discussed their food preparation methods with researchers.

One part of the analysis focused on the daily consumption of high-fat cheese. Researchers compared people who ate 50 grams or more per day with those who ate less than 15 grams per day. Fifty grams of cheese is roughly equal to two slices of cheddar or about half a cup of shredded cheese and is approximately 1.8 ounces. A typical “recommended” serving of cheese is 1 ounce.

By the end of the study period, 10% of participants who ate higher amounts of high-fat cheese had developed dementia compared with 13% of those who ate less. After accounting for differences in age, sex, education, and overall diet quality, the researchers found that higher cheese consumption was associated with a 13% lower risk of dementia.

When specific forms of dementia were examined, the association was strongest for vascular dementia. People who consumed more high-fat cheese had a 29% lower risk of developing this type.

The researchers also observed a lower risk of Alzheimer’s disease among participants who ate more high-fat cheese, but this pattern was only seen in those who did not carry the APOE e4 gene variant, a genetic risk factor for Alzheimer’s.

The study also looked at the consumption of high-fat cream. Researchers compared people who consumed 20 or more grams per day with those who did not consume any. Twenty grams is about 1.4 tablespoons of heavy whipping cream. A recommended serving is about 1-2 tablespoons.

After making similar adjustments for health and lifestyle factors, the researchers found that the daily consumption of high-fat cream was linked to a 16% lower risk of dementia compared with consuming none.

Not all dairy foods showed the same relationship with dementia risk. The researchers found no association between dementia and the consumption of low-fat cheese, low-fat cream, high- or low-fat milk, butter, or fermented milk, which includes yogurt, kefir, and buttermilk. “These findings suggest that when it comes to brain health, not all dairy is equal,” said Dr. Sonestedt. “While eating more high-fat cheese and cream was linked to a reduced risk of dementia, other dairy products and low-fat alternatives did not show the same effect. More research is needed to confirm our study results and further explore whether consuming certain high-fat dairy truly offers some level of protection for the brain.”

One limitation of the study is that all participants lived in Sweden, which means the results may not apply to people in other countries. Dr. Sonestedt noted that dietary habits differ between regions. In Sweden, cheese is often eaten uncooked, while in the United States, cheese is frequently heated or eaten alongside meat. Because of these differences, she emphasized that similar studies should also be carried out in the United States.

Fitness Flash Icon: Knee arthritis? 2026 Fitness Trends

Fitness Flash

Exercise: Trending Up

The American College of Sports Medicine (ACSM) recently published its latest fitness trends forecast based on a survey of 2,000 clinicians, researchers, and exercise professionals in the fitness industry in the ACSM Health & Fitness Journal. 

“We’ve seen dramatic changes in fitness trends over the last two decades, and this milestone gives us a long-term perspective of how the field has evolved and impacted health and fitness,” said Cayla R. McAvoy, PhD, ACSM-certified exercise physiologist, and lead author of 2026 ACSM Worldwide Fitness Trends: Future Directions of the Health and Fitness Industry. 

Survey findings offer both snapshots of current practices and insights into new priorities and growth areas across the health and fitness industry. Here are the top 10 trends for 2026. 

Wearable technology for tracking fitness - trending

1. Wearable technology. This continues to evolve, with advanced biosensors now capturing indicators such as fall or crash detection, heart rhythm, blood pressure, blood glucose, and skin temperature. These are particularly important for a wide demographic, ranging from patients in rehabilitation and fitness beginners to athletes and aging adults. 

“Wearable technology is a powerful tool to track fitness and health. While some data is useful and accurate, some metrics may be experimental or unreliable. Data is often useful for tracking patterns or changes over time, and certified exercise professionals can provide support on how to interpret the information.”—Sarah M. Camhi, PhD, FACSM, ACSM-EP

2. Fitness programs for older adults. The baby boomer generation includes 73 million Americans, all of whom will be over age 65 by 2030, intensifying the demand for age-appropriate evidence-based exercise options. According to the 2023 IHRSA US Health & Fitness Consumer Report, adults 65 and older were visiting gyms and studios more often than any other age group. 

“Physical activity is especially critical for older adults, as evidence consistently links regular exercise to the prevention and management of age-related conditions. Effective programs should be safe, enjoyable, and designed to enhance functional capacity in activities of daily living.”—Jennifer Turpin Stanfield, MA, ACSM-EP 

3. Exercise for weight management. This trend now includes increases in the use of obesity management medications such as GLP-1 RA. Exercise remains essential to long-term weight management by supporting lean mass, physical function, and metabolic health. Research shows that individuals who continue to exercise during pharmacologic treatment maintain greater fat loss and preserve more lean mass after stopping medication than those using medication alone. 

“Weight loss drugs may reduce muscle, which can harm health. Exercise may preserve muscle, boost strength, and improve physical function, but research is still ongoing.”—Dr. Camhi

4. Mobile exercise apps. These deliver on-demand, scheduled, live-streamed, or recorded workouts, offering users the convenience and flexibility to exercise anytime, anywhere. In 2024, more than 345 million people used fitness apps, generating more than 850 million downloads. Mobile apps can promote exercise adherence by offering convenience, structure, and self-monitoring tools. 

“The widespread use of smartphones and wearables has made mobile exercise apps highly accessible. These apps can track activity, support goal setting, provide on-demand classes, and facilitate social competition, making them a promising tool for promoting regular physical activity. Their overall effectiveness, however, depends on user engagement and program quality.”—Ms. Stanfield

5. Balance, flow, and core strength. This trend is a key component of a balanced fitness regimen, bridging movement quality and mental well-being. 

“Building strength in the core, improving balance, and engaging in mindfulness-based training are key to overall movement quality, injury prevention, and long-term health.”—Rachelle Reed, PhD, ACSM-EP  

“Pilates, yoga, and core training are resonating across generations. Their popularity reflects a broader industry shift toward longevity, holistic health, and mind-body integration.”—Dr. McAvoy

6. Exercise for mental health. Each year in the US, more than one in five adults report experiencing a mental health condition, reinforcing the importance of movement-based strategies that support emotional well-being. Certain formats may be especially appropriate: Resistance training reduces depressive symptoms, while low-intensity mindfulness-based formats such as yoga may offer additional value for stress reduction and emotional well-being. 

“Regular exercise is one of the most effective strategies we have to improve mental health, build emotional resilience, and enhance overall well-being. Its impact could rival some traditional clinical interventions and is certainly a strong supportive intervention. This holds true not only for the general population, but also for vulnerable groups such as pregnant women, youth, and older adults.”—A’Naja M. Newsome, PhD, ACSM-CEP, EIM 

7. Traditional strength training. Despite its benefits, fewer than 30% of US adults meet the recommended guidelines for muscle-strengthening activity. Resistance exercises use free weights such as barbells, dumbbells, and kettlebells to improve muscular strength, endurance, and function. Strength training plays a key role in maintaining bone density, metabolic health, and mobility across the lifespan.

“Strength training has been thoroughly researched and has gained significant popularity as one of the most effective fitness strategies due to its proven effectiveness, safety, and appeal to individuals of all ages and fitness levels.”—Alexios Batrakoulis, PhD, FACSM, ACSM-EP, ACSM-CPT 

8. Data-driven technology. More than 70% of wearable users have reported applying their output data to inform exercise or recovery strategies, and exercise professionals can use biofeedback to tailor intensity, assess readiness, and reduce the risk of overtraining. 

“Real-time physiological data, such as heart rate variability and sleep patterns, is shaping how people train and recover. These tools allow for more personalized adjustments that improve results and reduce injury risk. The key is translating complex numbers into clear, actionable guidance.”—Dr. McAvoy 

9. Adult recreation and sports clubs. This trend reflects growing interest in activities that combine fitness with fun, flexibility, and social connection outside traditional gym settings. By emphasizing enjoyment, camaraderie, and consistent participation, adult recreation and sports clubs may help reduce barriers to exercise and improve long-term adherence. 

“Pickleball, running clubs, and adult leagues are bringing people back to exercise in fun, social ways. These activities are about connection as much as they are about fitness.”—Dr. McAvoy

10. Functional fitness training. The “fitness is function” movement includes strength, power, mobility, and endurance and is designed to improve physical performance in real-world activities. Programs often emphasize movements that transfer directly to daily life or a sport. 

“Functional fitness marks a shift toward movement-based health, supporting independence in older adults, translating strength into everyday capability, and reinforcing the preventive power of exercise. It is not just a trend, but a cornerstone of exercise prescription.”—Dr. Newsome

Get More Recipes In Your Inbox!

Olive Oil Hunter #247

Posted on by The Olive Oil Hunter

Winter Salad Recipe, Spotlight on Homemade Vinaigrettes, Prepping Greens, A New Benefit of Vitamin D, and Aerobics for Knee arthritis

Salads aren’t just for summer, and if one of your New Year’s resolutions is to eat more fruits and veggies, this winter greens recipe fits the bill. I’ve dressed it with a sweet-tart vinaigrette that you can use with a variety of foods for lighter eating. I’m also sharing two new important findings: how vitamin D can help people avoid a second heart attack and a surprising way to manage knee arthritis.

Winter Salad

  • Winter Pear Salad Winter Salad

    Using sweet and tart vinegars adds complexity to this vinaigrette, which is a delicious foil for the slightly bitter greens and sweet pears.

    Ingredients

    For Vinaigrette:

    • 1 tablespoon red wine vinegar, such as Austrian Red Wine Vinegar
    • 1 tablespoon balsamic vinegar of Modena, such as Condimento Barili Exclusivi
    • 1/2 tablespoon Dijon mustard
    • 1/2 tablespoon honey
    • 1/4 teaspoon coarse sea salt, plus more to taste
    • 1/2 garlic clove, minced 
    • 1/3 cup extra virgin olive oil
    • Freshly ground black pepper to taste

    For the Salad:

    • 1/2 cup hazelnuts or walnut halves
    • 4 to 6 cups baby spinach, baby kale, escarole, or other winter greens, rinsed and dried
    • 2 ripe pears, cored and thinly sliced
    • Block of Parmigiano-Reggiano or 2 ounces mild blue cheese

    Directions

    Step 1

    Make the vinaigrette: In a medium mixing bowl, whisk together the vinegars, mustard, honey, salt, and garlic. Gradually whisk in the olive oil until the dressing is emulsified. Season to taste with pepper and more salt, if desired.

    Step 2

    Make the salad: Heat a small sauté pan. When hot, add the nuts and toast for 2 minutes until they become fragrant, tossing frequently; set aside.

    Step 3

    Divide the greens among 4 salad plates and top with equal amounts of pear slices and nuts. If using Parmigiano-Reggiano, use a cheese plane to make long shavings over each salad. If using blue cheese, crumble it. Drizzle a spoonful of vinaigrette over each salad and pass the rest on the side.

    Yields 4 servings

Healthy Ingredient Spotlight: Homemade Vinaigrettes

Healthy Ingredient Spotlight

Homemade Vinaigrettes

Homemade Vinaigrette

It’s no secret that most bottled dressings are loaded with sugar, artificial ingredients, and poor- quality oil. On the other hand, it’s so easy to make your own with just a few quality ingredients. Vinaigrettes can be made with a whisk, but using a blender or mini food processor can make fast work of it, especially if some ingredients need to be chopped or minced. As a general rule, you can pulse all the ingredients except the olive oil for a few seconds—let the machine mince any herbs, garlic, or shallots for you. Then with the machine still running, slowly add the olive oil through the feed tube until the vinaigrette is emulsified. Vinaigrette will keep for up to a week in the fridge; shake well or whisk as needed before using.

Quick Kitchen Nugget: Prepping Greens

Quick Kitchen Nugget

Prepping Greens

To maximize taste when making salads, prep your greens by rinsing and drying them in a salad spinner or with an absorbent kitchen towel—dressing coats them better when they’re dry and won’t be diluted by water clinging to the leaves. Rather than simply pouring vinaigrette over your salad, mix it in with two forks or tongs to really dress the greens. Also, keep in mind that vinaigrettes aren’t just for salads—drizzle them over roasted vegetables, grains, and cold meats. 

For Your Best Health: A New Benefit of Vitamin D

For Your Best Health 

A New Benefit of Vitamin D

In a large randomized clinical trial, researchers from Intermountain Health in Salt Lake City found that managing the vitamin D levels of people who experienced a heart attack through a “target-to-treat” approach, with blood levels monitored and dosages adjusted to reach an optimal range, cut the likelihood of a second heart attack by 50%. The findings were presented on Nov. 9 at the 2025 American Heart Association Scientific Sessions in New Orleans.

According to researchers, the results carry global importance, as between one-half and two-thirds of people worldwide have low levels of vitamin D. In the past, most individuals received sufficient vitamin D through sunlight exposure. Today, with lifestyle changes and medical advice aimed at reducing skin cancer risk, people spend less time in the sun and must rely more on dietary supplements such as vitamin D3 to maintain healthy levels.

Low vitamin D levels have long been linked to poor cardiovascular outcomes in observational studies. However, earlier clinical trials that provided standard supplementation doses failed to show measurable reductions in heart disease risk. Intermountain scientists wanted to test a different idea: Rather than giving everyone the same dose, what if supplementation was adjusted to reach a specific healthy vitamin D level?

“Previous studies just gave patients supplementation without regularly checking blood levels of vitamin D to determine what supplementation achieved,” said Heidi May, PhD, cardiovascular epidemiologist at Intermountain and the study’s principal investigator. “With more-targeted treatment, when we checked exactly how supplementation was working and made adjustments, we found that patients had their risk of another heart attack cut in half.” 

The Intermountain study, called the TARGET-D trial, ran from April 2017 to May 2023 and included 630 patients who had suffered a heart attack within a month of enrolling. Participants were followed until March 2025 to monitor cardiovascular outcomes.

Patients were randomly assigned to one of two groups: One received no vitamin D management and the other underwent active, targeted vitamin D3 treatment. The goal for the treatment group was to raise blood levels of vitamin D to above 40 nanograms per milliliter (ng/mL). At the start, 85% of participants had blood levels of vitamin D below that threshold. More than half of the patients receiving targeted therapy required an initial dose of 5,000 international units (IUs) of vitamin D3 compared to typical supplement recommendations of 600-800 IUs.

Blood levels of vitamin D were checked annually for those maintaining healthy levels. Patients with lower levels were tested every three months and had their dosage adjusted until reaching the 40 ng/mL target. Afterward, their levels were monitored once a year.

Researchers tracked major cardiac events, including heart attacks, strokes, heart failure hospitalizations, and deaths. Out of 630 participants, 107 experienced such events. While there was no significant difference in the overall risk between the two groups, the chance of having a second heart attack was cut in half among those receiving targeted vitamin D3 treatment.

“We’re excited with these results but know we have further work to do to validate these findings,” said Dr. May. Researchers plan to expand their work with a larger clinical trial to confirm and build upon these findings. “A larger study group will allow us to more fully evaluate whether targeted vitamin D management can reduce not only repeat heart attacks but also other forms of cardiovascular disease,” she said.

Fitness Flash Icon: Knee arthritis? Try Aerobics! 

Fitness Flash

Knee arthritis? Try Aerobics!

A sweeping review of 217 studies representing 15,684 participants found that aerobic exercises like walking and cycling offer the best pain relief and mobility gains for knee osteoarthritis. Compared to other types of exercise, aerobic training showed the strongest evidence across short- and long-term outcomes. All forms of exercise were found to be safe, but experts recommend making aerobic activity the foundation of treatment as it’s the most effective for easing pain, improving movement, and enhancing overall quality of life.

Osteoarthritis develops when the cartilage cushioning the ends of bones wears down, leading to swelling, stiffness, and discomfort. It can affect any joint, but the knees are most commonly impacted. About 30% of adults over age 45 show signs of knee osteoarthritis on X-rays, and roughly half of them experience significant pain and mobility problems.

Exercise is a cornerstone of osteoarthritis care, yet many medical guidelines lack clear direction on which kinds are most beneficial for knee osteoarthritis specifically. To clarify this, researchers analyzed the effectiveness and safety of several exercise approaches.

Exercise for knee arthritis

The trials varied in quality, but the team assessed the strength of the evidence using the internationally recognized GRADE (Grading of Recommendations Assessment, Development and Evaluation) system. They examined several key outcomes: pain reduction, physical function, gait performance, and quality of life. Each was measured at short-term (4 weeks), mid-term (12 weeks), and long-term (24 weeks) follow-ups. Across these studies, aerobic exercise consistently ranked highest in improving outcomes among all exercise types tested.

Other exercise forms showed value too. Mind-body workouts likely provided a notable improvement in short-term function, neuromotor exercises likely boosted short-term gait performance, and strengthening or mixed routines improved function in the mid-term. Importantly, none of the exercise types resulted in more adverse effects than the control groups, indicating that these therapies are generally safe.

The authors did acknowledge some study limitations. Many results came from indirect comparisons, certain outcomes lacked long-term data, and smaller studies may have influenced some early findings. Despite these limitations, the researchers describe their work as one of the most complete and current evaluations of exercise for managing knee osteoarthritis. They believe the findings, which were published in The BMJ, will help doctors make more-targeted recommendations.

Based on the evidence, the team advises aerobic exercise “as a first-line intervention for knee osteoarthritis management, particularly when the aim is to improve functional capacity and reduce pain” and says if aerobic exercise is not possible owing to individual limitations, “alternative forms of structured physical activity may still be beneficial.”

Get More Recipes In Your Inbox!

Olive Oil Hunter News #233

Posted on by The Olive Oil Hunter

Chicken Skillet Dinner Recipe, Spotlight on Chicken Thighs, Parboiling Potatoes, Fruit and Veggies for Better Sleep and Exercising A Cancer-Fighting Plan

Craving a flavorful meal that’s complex only in its taste? This dish with chicken thighs and potatoes fits the bill. Perfect for cooler weather, it’s hearty and satisfying. And, according to new research on sleep, its veggies may bring you closer to restful shut-eye—read about the correlation below. This issue’s other research recap is on a hopeful benefit of exercise: How it can help stymie the growth of cancer cells as part of an overall cancer-fighting plan.

Chicken Skillet Dinner

  • Olive Oil Hunter News #233 Chicken Skillet Dinner

    This double dose of chicken plus vegetables delights by affording rich flavor and cooks all in one pan.

    Ingredients

    • 1 pound fingerling or red potatoes, halved lengthwise
    • 1 tablespoon plus 1 teaspoon coarse sea salt
    • 1/4 cup whole wheat flour
    • 1/2 teaspoon freshly ground black pepper
    • 1 pound chicken thighs
    • 4 tablespoons extra virgin olive oil, divided use
    • 8 ounces chicken sausage links, cut into 2″ slices
    • 8 ounces button mushrooms, halved
    • 1 yellow onion, halved and sliced into thin sections
    • 4 garlic cloves, finely minced
    • 1/2 teaspoon rosemary needles
    • 1 cup white wine
    • 2 cups homemade or store-bought low-sodium chicken broth

    Directions

    Step 1

    Place the potatoes in a large pot and fill three-quarters with water; add the tablespoon of salt. Bring to a boil and cook for 7 minutes. Drain and set aside.

    Step 2

    In a large bowl, mix the flour, teaspoon of salt, and pepper. Cut each chicken thigh into thirds and toss in the flour mixture to coat; place next to your stovetop.

    Step 3

    Heat a large skillet or wok over medium heat. When hot, add 2 tablespoons olive oil and add the sausage slices. Cook for 5 minutes, flip with tongs, and cook for another 5 minutes. Move the sausage to the outside of the pan and add the chicken thighs; brown them on all sides. Add the mushrooms and sauté until browned on the edges. Use a slotted spoon to transfer the meat and mushrooms to a bowl next to your stovetop.

    Step 4

    Add the rest of the olive oil and the onions to the hot skillet and cook for 5 minutes, until soft. Add the potatoes in one layer, sprinkle with the garlic and rosemary, and let cook undisturbed for 5 minutes to brown the edges; flip and repeat. Transfer the potatoes to the bowl with the meat and deglaze the skillet with the wine, scraping up any bits from the bottom of the pan. Let the wine reduce by half. 

    Step 5

    Add the meat and vegetables back to the skillet along with the chicken stock. Bring the liquid to a boil, then lower the heat to a simmer and let the stock cook down until it thickens to a sauce and an instant-read thermometer registers 165°F when you test a few pieces of the thighs.

    Yields 4 servings

Healthy Ingredient Spotlight: Chicken thighs

Healthy Ingredient Spotlight

Chicken Thighs

I love the deeper flavor of chicken thighs and the convenience of skinless, boneless ones. However, roasting or baking with the bone in can be even more flavorful and less expensive—just pull off the skin when it’s not called for. 

Chicken thighs are a good source of protein, with about 27 grams per 4-ounce serving and just a moderate amount of fat. They’re also a good source of B vitamins and the minerals iron and zinc. 

Quick Kitchen Nugget: Parboiling Potatoes

Quick Kitchen Nugget

Parboiling Potatoes

Parboiling Potatoes

Skillet potatoes are delicious, but it can take quite a bit of time for the potatoes to cook through. Parboiling to the rescue—this short boil partially cooks the spuds, softening not only the inside but also the outside and releasing a layer of gelatinized starch that helps the potatoes crisp up when they’re transferred to a stovetop skillet to finish cooking. 

To parboil potatoes or any other hard vegetable, cut them as desired and add to a stockpot. Fill it three-quarters of the way with cold water and a tablespoon of coarse sea salt. Bring the water to a boil and set a timer for 7 minutes. You should be able to easily pierce a piece or two of potato with a fork, but they should not fall apart. If necessary, transfer them to layers of paper towels and blot dry.

For Your Best Health: Fruit and Veggies for Better Sleep

For Your Best Health

Fruit and Veggies for Better Sleep

We all know about the benefits of eating vegetables and fruit for overall health, but there’s another reason to add them to the menu today: sleeping more soundly tonight. “Dietary modifications could be a new, natural, and cost-effective approach to achieve better sleep,” said Professor Esra Tasali, MD, director of the UChicago Sleep Center and co-senior author of the study, “Higher daytime intake of fruits and vegetables predicts less disrupted nighttime sleep in younger adults,” published in Sleep Health: The Journal of the National Sleep Foundation.

Sleep disruptions can have far-reaching negative consequences, impacting cardiovascular and metabolic health, memory, learning, productivity, mood regulation, interpersonal relationships, and more. “The temporal associations and objectively measured outcomes in this study represent crucial steps toward filling a gap in important public health knowledge,” said Dr. Tasali.

Studies have shown that inadequate sleep can cause people to gravitate toward unhealthier diets that are higher in fat and sugar. However, despite the far-reaching effects of sleep on public health and even economic productivity, not all that much is known about how diet can affect sleep patterns. In previous observational studies, high fruit and vegetable intakes were associated with better self-reported overall sleep quality. However, this new study was the first to draw a temporal connection between a given day’s dietary choices and objectively measured sleep quality that same night.

Fruit and Veggies for Better Sleep

Healthy young adults who participated in the study reported their food consumption each day with an app and wore a wrist monitor that allowed the researchers to empirically measure their sleep patterns. The researchers, including scientists from Columbia University and the University of California San Diego, specifically looked at “sleep fragmentation,” an index that reflects how often someone awakens or shifts from deep to light sleep throughout the night. They found that each day’s diet was correlated with meaningful differences in the subsequent night’s sleep. Participants who ate more fruits and vegetables during the day tended to have deeper, more uninterrupted sleep that same night, as did those who consumed more healthy carbohydrates such as whole grains.

Based on their findings and statistical modeling, the researchers estimate that people who eat the CDC-recommended five cups of fruits and veggies per day could experience a 16% improvement in sleep quality compared to people who consume no fruits or vegetables.

“Sixteen percent is a highly significant difference,” Dr. Tasali said. “It’s remarkable that such a meaningful change could be observed within less than 24 hours.”

Future studies will help establish causation; broaden the findings across diverse populations; and examine the underlying mechanisms of digestion, neurology, and metabolism that could explain the positive impact of fruits and vegetables on sleep quality. But based on current data, the experts confidently advise that regularly eating a diet rich in complex carbohydrates, fruits, and vegetables is best for long-term sleep health.

“People are always asking me if there are things they can eat that will help them sleep better,” says co-senior author Professor Marie-Pierre St-Onge, PhD, director of the Center of Excellence for Sleep & Circadian Research at Columbia. “Small changes can impact sleep. That is empowering—better rest is within your control.”

Fitness Flash: Exercising A Cancer-Fighting Plan

Fitness Flash

Exercising A Cancer-Fighting Plan

A vigorous workout can spark anti-cancer proteins, cut cancer cell growth, and help survivors fight recurrence by reducing inflammation and improving body composition, according to new research from Edith Cowan University (ECU). ECU PhD student Francesco Bettariga found that a single bout of either resistance or high-intensity interval training increased levels of myokines, a protein produced by muscles, which have anti-cancer effects and that could reduce the proliferation of cancer growth by 20% to 30%. His research with survivors of breast cancer measured myokine levels before, immediately after, and 30 minutes after working out.

“Exercise has emerged as a therapeutic intervention in the management of cancer, and a large body of evidence exists that shows the safety and effectiveness of exercise as medicine, either during or post cancer treatment,” Bettariga said. “The results from this study are excellent motivators to add exercise as standard care in the treatment of cancer.”

While higher levels of myokines were expected in a healthy population after a vigorous workout, Bettariga investigated whether breast cancer survivors would see the same results, given the impact that cancer treatments and cancer itself often have on the body. He added that the long-term implications of elevated myokine levels should be further investigated, particularly in relation to cancer recurrence.

Further research by Bettariga investigated how changes in body composition, following consistent exercise, could impact inflammation, which plays a key role in breast cancer recurrence and mortality by promoting tumor progression. Persistent inflammation not only promotes tumor progression by influencing cell proliferation, survival, invasiveness, and metastasis but also inhibits immune function. Given that the cancer itself and the side effects of treatments can elevate levels of inflammatory biomarkers, survivors of breast cancer are at increased risk of cancer progression, recurrence, and mortality. 

“Strategies are needed to reduce inflammation, which may provide a less-supportive environment for cancer progression, leading to a lower risk of recurrence and mortality in survivors of breast cancer,” he explained. The new research found that by reducing fat mass, which is responsible for releasing anti- and pro-inflammatory markers, and increasing lean mass, through consistent and persistent exercise, cancer survivors had a better chance at reducing inflammation. Unfortunately, quick fixes to reduce fat mass would not have the same beneficial effects, Bettariga stressed when he said, “You never want to reduce your weight without exercising, because you need to build or preserve muscle mass and produce these chemicals that you can’t do through just diet alone.”

Get More Recipes In Your Inbox!

Olive Oil Hunter News #232

Posted on by The Olive Oil Hunter

Farfalle with Creamy Tomato Ricotta Sauce Recipe, Spotlight on the Basil Family, High-Speed Blenders, Understanding Ultra-Processed Foods and Better Balance 

Take advantage with this delicious tomato sauce recipe while farm stands still have fresh tomatoes for sale, though I will say it’s almost as good made with hothouse cherry tomatoes available all year long. Eating seasonally is always a top goal and can help you avoid many ultra-processed foods—read the highlights of the American Heart Association’s advisory about these packaged products to help you make the good choices for better health. 

Farfalle with Creamy Tomato Ricotta Sauce

  • Farfalle with creamy ricotta tomato sauce Farfalle with Creamy Tomato Ricotta Sauce

    While there’s a place for slowly simmered red sauce, I love how quickly this version comes together, enriched with extra virgin olive oil and ricotta cheese. 

    Ingredients

    • Coarse sea salt
    • 3 tablespoons extra virgin olive oil, plus more for drizzling
    • 1/2 cup grated yellow onions 
    • 4 cups cherry tomatoes 
    • 3 garlic cloves, finely chopped
    • 2 fresh basil sprigs
    • 1 teaspoon sugar
    • 1/4 teaspoon crushed red pepper flakes, more to taste
    • 1 pound farfalle or another pasta of similar size
    • 1/2 cup ricotta cheese
    • 1/4 cup freshly grated Parmigiano-Reggiano cheese

    Directions

    Step 1

    Bring a large pot of water and a tablespoon of salt to a boil just before you start the sauce. 

    Step 2

    Heat a large skillet over medium-high heat. When hot, add the olive oil, onions, and a sprinkling of salt. Cook until the onions become translucent. Add the cherry tomatoes, garlic, basil, sugar, and crushed red pepper, and sauté until the tomatoes burst, stirring constantly. Put the pasta in the boiling water at this point and cook until al dente, according to package directions. 

    Step 3

    Continue cooking the tomatoes for a few more minutes, just until their liquid starts to reduce. Allow to cool slightly, then transfer to a high-speed blender and process to a smooth sauce, about 30 seconds (start at a low speed and increase gradually to avoid splatter). Pour the sauce back in the skillet and, over medium heat, stir in the ricotta. 

    Step 4

    Use a large Chinese strainer to transfer the pasta to the skillet and coat with the sauce. Ladle into deep bowls, sprinkle with the Parmigiano-Reggiano, and drizzle with olive oil.

    Yields 4 to 6 servings

Healthy Ingredient Spotlight: Meet the Basil Family

Healthy Ingredient Spotlight

Basil: Meet the Family

Many people keep basil growing year-round, moving a pot from the garden to a windowsill. But you might be surprised to learn that there are some 150 different basil varieties and that you might prefer one over another…or decide to grow two or more for the different tastes they impart. Here’s a quick rundown of the more common types available:

  • Genovese basil, with its large, rounded leaves and intense taste, is arguably the most popular basil grown. 
  • Sweet basil, as its name implies, has a milder taste; its leaves are lighter in color and pointier than Genovese.
  • Greek basil has rounded leaves smaller than Genovese and usually an even more intense taste. 
  • Thai sweet basil has beautiful pointy green leaves, yet its stalks and flowers are a deep purple. Used in Thai and other South Asian cuisines, it adds layers of taste to dishes.
Quick Kitchen Nugget: High-Speed Blenders

Quick Kitchen Nugget

High-Speed Blenders

High speed blenders smoothie with fresh fruits and vegetables

Food processors changed the way we cook, making so many recipes effortless. Traditional blenders with a small bottom blade couldn’t compete on volume. But with today’s high-speed blenders, many recipes are being shaken up all over again. When it comes to making smoothies, instant sorbets, and large quantities of sauces, blenders with a motor power output of 1,000 watts or more are unbeatable. Some double as a crushed-ice machine and can also grind nuts and seeds in seconds. If you’re in the market for a new blender, check out models from Ninja, Vitamix, and Blendtec. Yes, they’re pricey, but some come with attachments that look like traditional food processor bowls, giving you two appliances in the space of one.  

For Your Best Health: Understanding Ultra-Processed Foods

For Your Best Health

Understanding Ultra-Processed Foods

Last week in The Olive Oil Hunter Newsletter, I shared a study that found dieters who followed a diet of minimally processed foods lost twice the weight of those who ate mostly ultra-processed foods (UPFs) even though they all consumed the same number of calories. A new American Heart Association Science Advisory has detailed even more concerns surrounding UPFs. 

The advisory, “Ultraprocessed Foods and Their Association with Cardiometabolic Health: Evidence, Gaps and Opportunities,” summarizes current knowledge about UPFs and their impact on cardiometabolic health, and outlines opportunities for research, policy, and regulatory reform to improve dietary intake and overall health. It was published in Circulation, the flagship journal of the American Heart Association.

Advisory highlights:

  • Most UPFs, including sugar-sweetened drinks, ultra-processed meats, refined grains, candies, and commercial baked goods, are characterized by poor nutritional quality, contributing to excessive calories, and are typically high in saturated fats, added sugars, and sodium, which contribute to adverse cardiometabolic health outcomes, including heart attack, stroke, obesity, inflammation, type 2 diabetes, and vascular complications.
  • Observational studies have found links between eating higher amounts of UPFs and an increased risk of cardiovascular disease, chronic illness, and mortality.
  • Emerging evidence also suggests certain additives and industrial processing techniques may have negative health effects.
  • However, not all UPFs are junk foods or have poor nutritional quality. A limited number, such as certain commercial whole grains, low-fat-low-sugar dairy, and some plant-based items, have positive nutritional value and, therefore, can be part of an overall healthy dietary pattern.
  • Experts recommend multilevel strategies, including more research to uncover how UPFs specifically impact the body, refining dietary guidance to discourage excessive consumption of nutrient-poor UPFs, clarifying the impact of the limited number of UPFs with more-favorable nutrition profiles, more research on the health impacts of food additives, and evidence-based policies to evaluate and regulate food additives.

“The relationship between UPFs and health is complex and multifaceted,” said Maya K. Vadiveloo, PhD, RD, FAHA, volunteer chair of the writing group for this Science Advisory. “We know that eating foods with too much saturated fat, added sugars, and salt is unhealthy. What we don’t know is if certain ingredients or processing techniques make a food unhealthy above and beyond their poor nutritional composition, and if certain additives and processing steps used to make healthier food like commercial whole grain breads have any health impact.”

The rapid rise in UPF consumption since the 1990s disrupted traditional dietary patterns, potentially contributing to adverse health effects. It is estimated that 70% of grocery store products in the US contain at least one ultra-processed ingredient. As detailed in a CDC report published on August 7, 2025, 55% of calories consumed by people ages 1 and older in the US come from UPFs. Among children ages 1 to 18 years of age, total UPF calories jumped to nearly 62%, and among adults ages 19 and older, it’s 53%. In addition, families with a lower mean income had a higher percentage of UPFs consumed per day: 54.7% for the lowest income group versus 50.4% for the highest income group.

UPFs are relatively inexpensive, convenient, and aggressively marketed, particularly toward youngsters and those living in under-resourced communities, often displacing healthier alternatives. This shift resulted in lowering the overall nutritional quality of typical eating patterns in the US and is misaligned with the American Heart Association’s dietary guidance.

A meta-analysis of prospective studies cited in the Advisory found a dose-response relationship between UPF consumption and cardiovascular events, such as heart attack, stroke, type 2 diabetes, obesity, and all-cause mortality. High versus low UPF intake was linked to a 25% to 58% higher risk of cardiometabolic outcomes and a 21% to 66% higher risk of mortality. More research is needed to understand the appropriate thresholds for daily consumption of UPFs, including what a safe amount is and the incremental risks of eating more UPFs.

Research has also found that UPFs may promote obesity. UPFs frequently contain combinations of ingredients and additives to enhance palatability, and these may influence reward-related brain activity. For example, ingredients like artificial flavors may mimic sweetness without sugar, and this disruption in flavor-nutrient relationships often leads to irregular eating habits and results in weight gain.

“More research is needed to better understand the mechanisms of how UPFs impact health. In the meantime, the Association continues to urge people to cut back on the most harmful UPFs, [which] are high in saturated fats, added sugars and sodium, and excessive calories, and instead follow a diet rich in vegetables, fruits, nuts, seeds and whole grains; low-fat-low-sugar dairy; and lean proteins like fish, seafood, or poultry for better short- and long-term health,” said Dr. Vadiveloo.

Fitness Flash: Be in Better Balance 

Fitness Flash

Be in Better Balance 

Seniors practicing yoga for better balance

Of all the motor skills that contribute to mobility, balance is probably the most overlooked. And as we age, balance—along with strength training—becomes even more important. The American Council on Exercise stresses training both stability and mobility in a variety of planes of motion and positions to maximize your ability to perform everyday activities. 

According to experts at Johns Hopkins Medicine in Baltimore, having a hard time or feeling unsteady when doing activities such as squatting down, standing up from a chair, or simply walking can increase the risk of falling. Exercises that call for strength and balance can help. Always talk to your doctor or a physical therapist first before starting any new exercises, especially if you have weak balance. 

Here’s a progressive exercise sequence that they suggest for people who have a low risk of falling and are able to stand on their own without support from others but in the beginning, stand in a corner or at a kitchen counter in case you start losing your balance and need a wall or counter to steady yourself.

1. Feet apart: Stand with feet about shoulder-width apart, eyes open. Hold steady for 10 seconds, working your way up to 30 seconds. If you find yourself swaying or reaching for the wall or counter frequently, just keep working on this exercise until you can do it with minimal swaying or support. Once you can hold this position firmly for 30 seconds, move on to the next exercise.

2. Feet together: Stand with feet together, eyes open. Hold steady 10 seconds, working your way up to 30 seconds. Once you can do this exercise for 30 seconds with minimal swaying or support, move on to the next one.

3. One foot: Stand on one foot, eyes open. Hold steady 10 seconds, working up to 30 seconds. Switch feet and repeat.

4. Eyes closed: If you can perform the first three exercises safely and with little support, try to do each one with your eyes closed. Hold for 10 seconds, working up to 30 seconds.

You can repeat each exercise up to 5 times per session and build up to repeating the sequence twice a day.

Get More Recipes In Your Inbox!