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Olive Oil Hunter News #214

Posted on by The Olive Oil Hunter

Whole Roasted Cauliflower with Pea Pesto Recipe, Spotlight on Cauliflower, Time-restricted Eating and Exercise, plus Exercise to Fight Mental Fatigue

Perfect for spring, this week’s recipe brings together the goodness of superfood cauliflower and the freshness of pea pesto. It’s a side dish satisfying enough for a main course. Next, I’m sharing two studies with the value of exercise at their core—why exercise is a smart adjunct to time-restricted eating and how it can help you feel less mentally exhausted by challenging tasks.

Whole Roasted Cauliflower with Pea Pesto

  • Whole roasted cauliflower with pea pesto Whole Roasted Cauliflower with Pea Pesto

    This dish gets a double dose of flavor from the cheesy crust on the cauliflower and the pesto sauce. 

    Ingredients

    For the cauliflower:

    • 1 head cauliflower, about 2 pounds
    • 4 tablespoons extra virgin olive oil, divided use, plus more for drizzling
    • 2 garlic cloves 
    • 1/4 cup finely minced fresh herbs or 1 teaspoon dried herb mix
    • 1 teaspoon fine sea salt
    • 1/2 teaspoon fresh ground black pepper
    • 1/3 cup finely grated Parmigiano-Reggiano cheese

    For the pea pesto: 

    • 10 fresh basil leaves
    • 4 ounces shelled green peas
    • 2 garlic cloves
    • 1/4 cup freshly grated Parmigiano-Reggiano cheese
    • 1-1/2 ounces shelled walnuts
    • 1/4 cup extra virgin olive oil
    • 1/4 cup cold water
    • Coarse sea salt and freshly ground black pepper, to taste

    Directions

    Step 1

    Preheat your oven to 400°F. Drizzle 1 tablespoon olive oil in a Dutch oven or baking dish large enough to hold the cauliflower; set aside.

    Step 2

    Peel off the outer leaves of the cauliflower and trim the core just enough for the cauliflower to sit flat. 

    Step 3

    Place the remaining olive oil in a small bowl and use a microplane grater to grate the garlic cloves into it. Add the herbs, salt, and pepper and whisk well. Brush the mixture over the cauliflower, then press on the cheese. Cover the Dutch oven or baking dish and roast for 40 minutes. Carefully uncover and roast for another 15 minutes to lightly brown the crust.

    Step 4

    While the cauliflower is roasting,make the pea pesto: Place the basil, peas, garlic, cheese, and walnuts in a food processor and pulse until very finely minced. With the machine running, add the olive oil and process until smooth. Add the water and pulse a few times. Season to taste with salt and pepper if needed. 

    Step 5

    To serve, cut the cauliflower into wedges, plate, and drizzle with the pea pesto and a few drops of olive oil.

    Yields 4 servings as a main, 6 as a side dish

Healthy Ingredient Spotlight: The Cauliflower Rainbow

Healthy Ingredient Spotlight

The Cauliflower Rainbow

As delicious and nutritious as regular cauliflower is, with high marks for vitamins C and K, the brightly hued versions available at farmer’s markets and even some grocery stores offer even more.

Surprisingly, cauliflower, an ancient vegetable, was originally naturally pigmented, according to 

the Iowa State University Extension. Over time, white cauliflower evolved thanks to selective breeding and became the norm. (White cauliflower stays creamy white if not exposed to direct sunlight.) So the return to cauliflower of different hues, while again a result of selective breeding, is actually cauliflower getting back to its roots.

With a difference in color comes a (slight) difference in nutrients. Purple cauliflower gets its shade from anthocyanin, the naturally occurring phytochemical that also gives bright red, blue, or purple fruits and vegetables their rich colors. By contrast, orange cauliflower gets its hue from the same carotenoids that are in orange and yellow fruits and vegetables. Green cauliflower, a hybrid of broccoli and cauliflower, has beta carotene, though not as much as pure broccoli.

All shades of cauliflower can be eaten raw or cooked. 

Quick Kitchen Nugget: Cauliflower Prep 

Quick Kitchen Nugget

Cauliflower Prep 

This vegetable needs only minimal prep. Roasting a whole head just involves removing the outer leaves and trimming the core flush with the base of the head. It can be drizzled with any marinade you like and then sliced into wedges or steaks after cooking. 

You can cut a raw head into steaks if your prep calls for it, but keep the core intact for slicing, then use a sharp paring knife to cut out the core from each steak—you’ll lose fewer florets this way.

If you want to make florets for a dish, turn the cauliflower on its head and use a paring knife to cut pieces away from the stem, rotating the head as you go. Halve or quarter any large florets as needed.

Rainbow cauliflower
For Your Best Health: A New Way to Look at Fiber

For Your Best Health

Time-restricted Eating and Exercise 

Time-restricted eating—eating within a set number of hours—is an approach that many use to try to lose weight. One concern when dieting is how to lose fat while protecting muscle. A study from the University of Mississippi, published in the International Journal of Obesity, showed that when healthy adults paired an eight-hour eating window with regular exercise for at least four weeks, they lost more fat without sacrificing lean muscle compared to exercise alone. That lean mass preservation is key, Said Nadeeja Wijayatunga, MD, PhD, RDN, assistant professor of nutrition and hospitality management. 

Dr. Wijayatunga and tactical dietitian Michael Hays, PhD, RD, CSCS, began their study after seeing the dramatic rise in time-restricted eating. Together, they conducted a systematic review and meta-analysis of 15 studies on time-restricted eating with exercise from the past decade. “People like time-restricted eating because they feel it’s easier to adhere to…they don’t have to think too much,” said Dr. Wijayatunga. “It’s all about time, not calorie-counting or watching out for certain foods.”

According to the 2023 International Food and Health Survey, 12% of Americans have tried time-restricted eating, but the science surrounding it is still developing, Dr. Hays said. “For some people, this may be a good technique to help with body composition goals. It’s just another tool, but more studies need to come out to really understand how this works in humans.”

While the difference between those who exercised while following a time-restricted diet and those who used exercise alone was slight, the individuals in the two groups in the studies were very healthy. “They were already physically fit and already had exercise routines. When you already have athletic, lean people and you decrease their body fat percentage, that’s significant,” explained Dr. Hays.

Time-restricted eating has been criticized for possibly leading to a loss of lean mass—all the muscles, organs, and other tissues that make up the human body. “We need healthy muscles,” Dr. Wijayatunga said. “Muscles are really important for the body and for your metabolism. If we lose muscle, it may impact our metabolic systems, and it just decreases mobility overall.”

“That’s why you want to couple diet with exercise,” Dr. Hays adds. “When you’re losing weight, you never want to lose lean tissue. You want to lose fat.”

While the results are promising, Dr. Wijayatunga warned that more research is needed to confirm the findings and to learn how this would impact people who are not in shape and/or not exercising regularly. “What I’d recommend is implementing healthy habits in a way that you, as an individual, can maintain with guidance from a healthcare professional.”

Senior couple exercising outdoors
Fitness Flash: Exercise to Fight Mental Fatigue

Fitness Flash

Exercise to Fight Mental Fatigue

Ever feel mentally fatigued after a challenging task? It can happen later in life, even if you’re retired. Researchers from the University of Birmingham in the UK and the University of Extremadura in Spain have found that older people who exercise regularly are more able to fight the impacts of mental fatigue. Their study, published in the Journal of Aging and Physical Activity, looked at whether age increased and regular exercise decreased the impact of mental fatigue on a series of cognitive and physical performance tests.

In the first study, sedentary men ages 65 to 79 performed worse in tests than those 52 to 64, and these impairments were greater when they were tested in a state of mental fatigue. A second study with retired men and women ages 66 to 72 found that performance when mentally rested or fatigued was better in the physically active older adults than in their sedentary peers.

Chris Ring, PhD, professor of psychology at the University of Birmingham and corresponding author of the study, said, “This study shows how important physical activity is for adults as they get older and in general for avoiding the worst impacts of mental fatigue on cognitive and physical performance. This research from our ongoing international collaborative venture confirms that regular physical activity has a host of benefits, with increased physical fitness associated with improved cognition, increased exercise capacity, and greater mental fatigue resilience. For older adults in particular, regular exercise represents a simple but effective means to stave off the effects of age in a host of areas, including avoiding the negative effects of feeling mental fatigued after a particularly taxing task.”

Dr. Ring suggested that the following three active steps can be taken by older adults wishing to perform better in demanding situations:

  • First, increase your level of regular physical activity.
  • Second, warm up using a combination of cognitive and physical tasks to better prepare for an upcoming physical performance, especially when feeling mentally fatigued.
  • Third, train using a combination of cognitive and physical tasks, a method called Brain Endurance Training, or BET, to improve mental fatigue resilience and enhance physical performance.
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Olive Oil Hunter News #213

Posted on by The Olive Oil Hunter

Poached Salmon with Leek Sauce Recipe, Spotlight on Poaching Liquid and Skinning Fish, A New Way to Look at Fiber, Plus “Weekend Warrior” Benefits

As summer approaches, our tastebuds favor lighter dishes that are still big on flavor. Poaching is a minimalist cooking technique that’s fast and virtually foolproof! Perfect for salmon, it’s also great for chicken, especially when making chicken salad. The health news in this edition touches on two interesting topics: how scientists are working to classify various types of dietary fiber in different foods so that we can better gain fiber benefits and how being a weekend warrior when it comes to exercise will still help you get the fitness benefits of daily workouts. 

Poached Salmon with Leek Sauce 

  • Poached salmon with leek sauce Poached Salmon with Leek Sauce

    This recipe is perfect for spring—a light cooking technique and vibrant flavors. Leeks are the unsung heroes of the allium family, delivering a sweet, oniony taste. Just be sure to triple-wash them to remove all the sand before cooking.

    Ingredients

    For the poached salmon:

    • 2-pound salmon fillet
    • 4 fresh dill sprigs
    • 1 large onion, sliced
    • 6 black peppercorns
    • 2 cups white wine  

    For the leek sauce: 

    • 3 tablespoons extra virgin olive oil
    • 1 small garlic clove, minced 
    • 2 large leeks, trimmed, cleaned, and cut into coins or half moons 
    • 1 teaspoon fine sea salt, more to taste  
    • 1/2 teaspoon freshly ground black pepper, more to taste
    • 1 tablespoon unsalted butter

    Directions

    Step 1

    To poach the salmon, place it in a skillet large enough to hold it (you can cut a whole side into pieces to make it fit). Add the rest of the ingredients and enough cold water to cover the fish. Bring the liquid to a boil, lower the heat to a simmer, and cover. Cook for about 10 minutes, until the fish is opaque. Turn off the heat and let sit for 5 minutes. 

    Step 2

    While the salmon is cooking, make the leek sauce: Heat a large frying pan over medium-high heat. When hot, add the olive oil and garlic. Once the garlic has softened, add the leeks, salt, and pepper. Sauté the leeks over medium-low heat until tender, about 8 minutes. Add the butter and stir to melt it into the sauce. 

    Step 3

    Cut the fish into four portions (if not already cut up). Plate the fish and top with the sautéed leeks. Drizzle with olive oil.

    Yields 4 servings

Healthy Ingredient Spotlight: Poaching Liquid

Healthy Ingredient Spotlight

Poaching Liquid

Poaching is a simple cooking technique. The food is submerged in liquid and cooked at a low simmer. Though most of the liquid is water, enhancing it with other ingredients will impart great flavor. Choose aromatics such as vegetables (carrots, onions, and celery, for example), fresh herbs, and/or lemon slices. You can also use a cup or two of wine or broth. 

Quick Kitchen Nugget: Skinning Fish

Quick Kitchen Nugget

Skinning Fish

If you have excellent knife skills, you might find it easy to skin fish when raw. But leaving the skin on for cooking adds to the taste of the finished dish, plus it’s easy to simply peel off the skin after the fish is cooked and still warm. Invert your fillet onto a flat plate or cutting board and use your hand to gently pull off and discard the skin. 

Fiber- and protein-rich foods including salmon with skin on

For Your Best Health: A New Way to Look at Fiber

For Your Best Health

A New Way to Look at Fiber

Australian food scientists have reclassified dietary fiber beyond just soluble and insoluble to better guide nutritional decisions and drive targeted health food products. Dietary fiber in fruit, vegetables, beans and other legumes, and whole grains is one of the most important food components for human health. It helps digestion, weight management, blood sugar control, heart health, cancer prevention, and more. However, according to food scientist and professor Raj Eri, PhD, of RMIT University in Bundoora West, Australia, consumer advice on how best to use it for these various benefits is sorely lacking.

“Quite like how different medicines target different conditions, so too do different types of fiber,” he said. “For example, apples and bananas are both rich in dietary fiber, but the fiber in each works very differently. Our research is helping to understand which type of fiber we should eat to help address certain ailments.”

In their study, published in Food Research International, the RMIT University team proposed a more nuanced fiber classification based on five key features: backbone structure, water-holding capacity, structural charge, fiber matrix, and fermentation rate. Study lead author and RMIT PhD candidate Christo Opperman said that by starting with the key active features of fiber, this “bottom-up approach” more accurately described each fiber’s health impacts.

“For example, suppose you want to promote colonic health. In that case, you identify a fiber’s properties as defined by the bottom-up approach, which align with your desired outcome—in this case, fermentation rate,” Opperman said. “Applying this framework can assure consumers, dietitians, clinicians, and food technologists that they are receiving their desired health effect, which previously was a vague guessing game.”

Opperman said the RMIT team has now taken 20 different types of fiber and studied how they interact specifically with the gut’s microbiome. “Until now, these types of specific interactions have been understudied, but with this framework as a beginning, we are on the verge of a much more helpful and detailed understanding,” he said.

Dr. Eri said there was already strong interest among both practitioners and consumers on how to better integrate fiber into diets. “In the countries surveyed, including Europe and the US, every single population had a deficiency of fiber,” he noted. “Considering fiber is one of the most important nutrients, this is extremely worrying.” While recommended dietary fiber intake is 28 to 42 grams per day, Americans on average get only 12 to 14 grams per day and Europeans only 18 to 24 grams per day.

The current classification of dietary fiber has it grouped into soluble and insoluble fiber, which is based on whether it dissolves in water. Insoluble fiber is seldom fermented in the large intestine and helps keep us regular. Soluble fiber is more readily fermented and can reduce cholesterol, glucose absorption, and food cravings. But it’s not always so straightforward. For example, insoluble fiber can often also rapidly ferment and reduce glucose absorption.

“Despite our evolving understanding of how central different types of fiber are to nurturing a healthy gut biome, our dietary fiber classifications remain simplistic between broad categories of soluble and insoluble types,” Dr. Eri said. “This binary classification insufficiently captures the diverse structures and complex mechanisms through which dietary fiber influences human physiology. Our framework is an essential step in addressing this gap.” The researchers are now planning to investigate how a specific type of fiber (based on their new classification) modulates the microbiota and how to utilize such knowledge for specific health applications.

Fitness Flash: “Weekend Warrior” Benefits 

Fitness Flash

“Weekend Warrior” Benefits 

Being physically active for one to two days a week is often called being a “weekend warrior” because workouts are done on Saturdays and Sundays. This approach may provide comparable health and life-prolonging benefits to smaller doses of daily physical activity if the physical effort is moderate to vigorous and totals 150 minutes a week, in line with recommended guidelines for weekly physical activity, according to new research published in the Journal of the American Heart Association. To achieve health benefits, both the World Health Organization and the American Heart Association recommend that throughout each week adults engage in 150 to 300 minutes of moderate-intensity aerobic physical activity, 75 to 150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity.

“You don’t need to exercise every day to stay healthy. As long as you get 150 minutes of moderate to vigorous physical activity per week—whether packed into one to two days or spread out—you can significantly reduce your risk of dying from cardiovascular disease, cancer, or other causes,” said study corresponding author Zhi-Hao Li, PhD, an epidemiologist in the School of Public Health at Southern Medical University in Guangzhou, China.

“This message is encouraging news for busy people who struggle to fit in daily workouts but can manage a concentrated burst of activity on weekends or over a couple of days,” Dr. Li said. “The research provides reassuring evidence that even sporadic physical activity can have lasting health benefits, making it easier for people to prioritize their well-being amid busy schedules.”

The research examined health and physical activity data for more than 93,000 people in a large biomedical database in the UK to explore how different physical activity patterns may affect the risk of dying from all causes and specifically cardiovascular disease and cancer. The team reviewed physical activity data collected from wrist accelerometers, devices that measure movement and are likely more accurate than surveys that ask participants about their activity.

The study categorized the data into three groups: “active weekend warrior,” or people who completed most of their exercise in one or two days, “active regular,” or those who spread their activity throughout the week, and “inactive,” or those who didn’t complete the recommended minimum of 150 minutes of weekly physical activity.

Compared to the inactive group, the weekend warrior and active regular groups had significantly lower risks of death from all causes, cardiovascular disease, and cancer if they completed 150 minutes of physical activity a week.

The analysis also found:

  • No significant differences in the risk of death surfaced between the weekend warrior and active regular groups.

  • For weekend warriors, the risk of death from all causes was 32% lower, the risk of death from cardiovascular disease was 31% lower, and the risk of death from cancer was 21% lower.

  • Among participants in the active regular group, the risk of death from all causes was 26% lower, the risk of death from cardiovascular disease was 24% lower, and the risk of death from cancer was 13% lower.

Vigorous exercise with gardening

While the new research aligns with previous studies, it is the first to analyze the relationship between physical activity patterns measured by accelerometers and the risk of death from cardiovascular disease and cancer.

Some of the findings surprised the research team, who initially expected that spreading activity throughout the week would be more beneficial. They did not anticipate that weekend warriors’ condensed physical activity would reduce the risk of death from disease.

“This reinforces the idea that meeting the 150 minutes of physical activity per week guideline is key to longevity, regardless of the activity pattern,” Dr. Li said. “Any activity, whether structured exercise such as jogging or daily tasks such as gardening, can be included if the intensity is moderate to vigorous.”

American Heart Association expert volunteer Keith Diaz, PhD, said the findings emphasize that the total volume of physical activity is the crucial factor for health benefits, rather than how it is distributed across a week. Dr. Diaz, the Florence Irving Associate Professor of Behavioral Medicine at Columbia University Medical Center in New York and a member of the association’s Physical Activity Science Committee, was not involved in this research.

“Many people struggle to fit in daily exercise during the workweek. However, this research shows that even if you can only be active on the weekends, you can still gain meaningful health benefits,” he said. “One important caveat to remember is that trying to fit 150 minutes of exercise into just one or two days can be a lot on your body. Some research suggests that weekend warriors have a slightly higher risk of musculoskeletal injuries compared to those who exercise more regularly. However, the benefits of exercising just on the weekend far outweigh the potential risks. If you are going to be a weekend warrior, make sure you do proper warm-ups and build up and progress to higher volumes of activity over time. This will help reduce your risk of injuries.”

The researchers said future studies should be conducted to confirm these results in more diverse groups of people throughout the world and with more consideration for contradictory factors such as genetic predisposition or environmental exposures that may influence physical activity and the outcomes.

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Olive Oil Hunter News #212

Posted on by The Olive Oil Hunter

Gourmet Grilled Cheese Recipe, Spotlight on Cheese, A Screening Test for Former Smokers plus More Evidence That Activity Is Good Medicine

Sometimes you just need comfort food, and who doesn’t love a gooey grilled cheese sandwich? My recipe takes this favorite to the next level with a blend of flavorful cheeses and the spiciness of fresh-pressed olive oil. This edition of the newsletter also details a screening test that former smokers might not realize they need, plus new research on how exercise can help reduce the risk for five serious health conditions.

Gourmet Grilled Cheese

  • Gourmet grilled cheese Gourmet Grilled Cheese

    Forget the white bread and American cheese. My version calls for three or four types of cheese—feel free to choose your own favorites—and slices of a crusty loaf enhanced with olive oil for another layer of flavor. I like to cut each sandwich into four lengths and artfully stack them on a plate for an elegant presentation. The following ingredients are for two sandwiches; multiply quantities as desired.

    Ingredients

    • 4 slices of crusty artisanal bread
    • 8 ounces assorted cheeses, such as mozzarella, gruyere, Manchego, and cheddar, thinly sliced
    • Extra virgin olive oil

    Directions

    Step 1

    Heat a griddle, preferably cast iron, over medium-high heat while you assemble the sandwiches. Place the bread on a cutting board or platter and drizzle it with olive oil. Stack equal amounts of cheese on two of the slices, then top with the remaining bread. Drizzle both outer surfaces with olive oil. 

    Step 2

    When the griddle is ready, drizzle it with olive oil and add the sandwiches. Let them cook for 5 minutes over medium heat, pressing them down occasionally with a metal spatula. Flip the sandwiches and continue cooking until the cheese is fully melted.

    Step 3

    Transfer the sandwiches back to your cutting board and cut them into fourths before serving.

    Yields 2 generous servings

Healthy Ingredient Spotlight: Rosemary

Healthy Ingredient Spotlight

Olive Oil for the Griddle

In addition to its wonderful flavor, olive oil is great for cooking with a stovetop griddle, especially cast iron, which conducts heat well. Contrary to popular thinking, it has a high smoke point and helps create that crispy outer texture we love in grilled sandwiches. If you see burned spots on your sandwich, chances are the griddle wasn’t preheated properly. Here’s how: Place your dry griddle across two burners and heat it on medium heat for 10 minutes. To get a nice sear on bread, raise the heat to medium-high for 3 minutes. When a drop of water sizzles, it’s ready. Now you can drizzle the hot griddle with olive oil and get cooking.

Reminder: Be gentle with cast-iron griddle cleanup. Once it’s completely cool, use paper towels to wipe it down. Move it to the sink and wash it using only hot water and a soft-bristle brush or a sponge. Dry it thoroughly to discourage any rust from forming. 

Quick Kitchen Nugget: Slicing Cheese

Quick Kitchen Nugget

Slicing Cheese

Slicing manchego cheese

While you always want to serve cheese at room temperature to appreciate its flavor, for easy-peasy cheese slicing or shredding, whether to set up a charcuterie board or for a sandwich, slice it when it’s cold, right out of the fridge. To prevent plated sliced cheese from drying out, always cover it until serving time.

For Your Best Health: A Screening Test for Former Smokers

For Your Best Health

A Screening Test for Former Smokers

Most people know that smoking increases the risks for atherosclerosis (hardening of the arteries) and heart attack, but there are other heart threats that are not as well-known, like having an abdominal aortic aneurysm, a bulge in a blood vessel weakened by the effects of smoking. 

Experts at the UChicago Medicine Center for Aortic Diseases explain that there are two ways in which smoking damages blood vessels: blockages that reduce how much oxygen and blood reach tissues, and aneurysms, when a blood vessel weakens and develops a bulge. The aorta is the body’s largest blood vessel, and it runs through the center of the chest and abdomen. When the bulge occurs in the lower part of the aorta, it’s called an abdominal aortic aneurysm. If it keeps growing, it can burst, leading to potentially fatal internal bleeding. Most aneurysms grow slowly and don’t cause any noticeable signs or symptoms along the way (some people experience indigestion) until they rupture, when sudden intense back or abdominal pain can be a sign.

It’s unclear how much smoking puts you at risk for an aortic aneurysm, but the risk increases the longer and the more often you use tobacco. Men over age 65 are especially vulnerable. Quitting can’t reverse an existing aneurysm (it does help prevent more damage to your body, of course), and that’s why the US Preventive Services Task Force recommends a one-time ultrasound test for men between the ages of 65 and 75 who smoke or who have ever smoked. This way, your doctor can find any aneurysm in its earliest stage, when it can be monitored if small or, if already large, be treated. The task force did not find conclusive evidence that female smokers should be screened, but no matter what population group you’re in, if you smoke or used to, talk to your doctor about your unique health circumstances and whether this test is right for you. 

Fitness Flash: More Evidence That Activity Is Good Medicine

Fitness Flash

More Evidence That Activity Is Good Medicine

healthy, senior woman resting after exercise

People who get moderate-to-vigorous physical activity may be less likely to develop dementia, stroke, anxiety, depression, and sleep disorders, according to a preliminary study presented at the American Academy of Neurology’s 77th Annual Meeting. The study also found that the more time people spent sitting, the more likely they were to develop one of these diseases.

“This research highlights the role of physical activity and sedentary behavior as modifiable factors that may enhance brain health and reduce the incidence of these diseases,” said study author Jia-Yi Wu, MD, of Fudan University in Shanghai, China. “It is promising to think that encouraging people to make these lifestyle changes could potentially lessen the burden of these diseases in the future.”

From a large United Kingdom database, researchers looked at data from 73,411 people with an average age of 56 who wore accelerometer devices continuously for seven days to measure their physical activity, how much energy they used on their activities, and how much time they spent sitting each day. A measurement system called metabolic equivalents (METs) was used to quantify energy expenditure. Moderate-to-vigorous physical activity was defined as activities with an energy expenditure of at least three METs, such as walking or cleaning, and more-intense exercises, like cycling, with around six METs, depending on speed. 

People who had a moderate-to-vigorous physical activity energy expenditure were 14% to 40% less likely to develop the five diseases than those who had lower energy expenditure, depending on how active they were. The more time people spent sitting, the higher their risk of developing one of the diseases, with the increase ranging from 5% to 54% higher than among those who spent the least amount of time sitting. 

“Some previous studies have relied on people reporting on their own levels of activity,” Dr. Wu said. “With our large number of participants and the use of devices that provide objective measurements of activity levels, these results will have implications for assessing risk factors and developing interventions to prevent the development of these diseases.”

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Olive Oil Hunter News #208

Posted on by The Olive Oil Hunter

Avocado Tuna Salad Recipe, Spotlight on Canned Tuna, Safer Avocado Slicing, HDL Cholesterol and Brain Health, and Moderate Exercise and Appetite

Move over avocado toast—avocado tuna salad is the new must-have dish. My recipe incorporates olive oil and cannellini beans for even more toothsome goodness. In fact, it’s loaded with ingredients that help boost good HDL cholesterol, which has many health benefits. For one, HDL may protect the brain’s gray matter, according to new research done at UT Southwestern Medical Center. I’m also sharing a finding from Murdoch University in Australia that moderate-intensity exercise may help decrease appetite in people trying to lose weight.

Avocado Tuna Salad

  • Tuna avocado salad Avocado Tuna Salad

    This twist on tuna salad forgoes mayo for creamy, nutrient-dense avocado (the avocado should be ripe but still somewhat firm). This recipe is also great made with grilled tuna—the next time a fillet is on the dinner menu, consider making a little extra to enjoy this dish for lunch the next day.

    Ingredients

    • 3 tablespoons extra virgin olive oil, plus more for drizzling
    • 1 tablespoon fresh lime juice
    • 1 tablespoon chopped fresh flat-leaf parsley
    • 1/4 teaspoon fine sea salt 
    • 1/2 teaspoon freshly ground black pepper
    • 1 Hass avocado, cut into chunks
    • One 5-ounce can chunk light tuna, drained and flaked, or the equivalent amount of grilled tuna 
    • 1 cup cherry tomatoes, halved
    • 3/4 cup canned cannellini beans, rinsed and drained
    • 2 tablespoons minced red onion
    • 4 cups mixed spring greens, arugula, and/or baby spinach

    Directions

    Step 1

    In a large bowl, whisk the olive oil and lime juice. Whisk in the parsley, salt, and pepper. Place half the avocado chunks in the bowl and mash them into the dressing. Gently fold in the rest of the chunks, the tuna, tomatoes, beans, and red onion. 

    Step 2

    Divide the greens between two bowls and top with equal amounts of the tuna and drizzles of olive oil.

    Yields 2 servings

Healthy Ingredient Spotlight: Update on Tuna

Healthy Ingredient Spotlight

Update on Tuna

Canned tuna

Because of its availability and low price, canned tuna is the most consumed fish in the US. But recent recalls (due to defects in the cans themselves) and concern over mercury levels in fish may have you wondering how safe it is to eat tuna and how often.

The type of tuna matters. When Consumer Reports (CR) analyzed popular brands, their scientists found that chunk light and skipjack tuna have roughly a third of the mercury found in albacore, with some even greater variations by brand. Bumble Bee, Chicken of the Sea, StarKist, and Safe Catch Wild Elite had the lowest amounts of mercury and were deemed safe to eat up to three times a week, compared with albacore that on average should be limited to once a week. 

Where the tuna was caught matters too. CR reported that “experts who study mercury contamination in fish have found that levels of it in different oceans appear to be linked to different practices and policies in the nations nearby. For instance, mercury contamination in tuna caught in the Pacific Ocean is on the rise, but levels are dropping in tuna from the Atlantic Ocean,” said Nicholas Fisher, PhD, a distinguished professor in the School of Marine and Atmospheric Sciences at Stony Brook University in New York. ​​“In China and India, they burn a lot of coal for electricity, and when you burn coal, you release a lot of mercury into the air, which eventually rains down; so mercury levels have been increasing somewhat in the Pacific,” Dr. Fisher added. “Whereas in the Atlantic, we’ve shown that the levels have declined a little bit, primarily because of efforts made in North America … to sort of scrub the mercury from coal-fired plants in the US and Canada.” 

Quick Kitchen Nugget: Safer Avocado Slicing

Quick Kitchen Nugget

Safer Avocado Slicing

You’ve probably seen chefs on TV piercing an avocado pit with the tip of a knife and then twisting it out. As impressive as this maneuver might look, it’s extremely dangerous, for fingers and the palm of your hand. According to a study published in The American Journal of Emergency Medicine, there were an estimated 50,413 avocado-related knife injuries from 1998 to 2017 in the US. An analysis of data from the US Consumer Product Safety Commission found there are roughly 24 avocado-related hospital visits per day!

There’s even a name for this common injury: avocado hand. It happens when the knife slices through the fleshy part of the avocado and into your hand or fingers. This can lead to tendon, nerve, blood vessel, or muscle injury that could permanently affect the ability to use your hand. According to experts at University of Utah Health, here’s the right way to cut an avocado and remove the pit: 

  • Choose a ripe avocado and place it on a cutting board.
  • Use a butter knife and cut it in half lengthwise.
  • Twist the avocado to pull apart the halves.
  • Remove the pit by putting your index and middle finger between the pit and flesh and placing your thumb on the back to push and pop out the pit.
  • Remove the flesh from the skin with a spoon.
For Your Best Health: HDL Cholesterol and Brain Health 

For Your Best Health

HDL Cholesterol and Brain Health 

High-density lipoprotein (HDL), or good cholesterol, may play a vital role in conserving healthy brain matter in middle-aged adults, according to the first study to investigate a potential link between HDL function and brain volume. The research was done at UT Southwestern Medical Center and published in the Journal of Clinical Medicine. 

“Our study has identified a novel role of HDL cholesterol function in maintaining gray matter volume in the brain, which is important for cognitive function in middle-aged adults,” said the study’s first author, John Giacona, PhD, assistant professor of applied clinical research and internal medicine in the School of Health Professions at UT Southwestern.

The research involved 1,826 participants between the ages of 35 and 70 enrolled in the multiethnic, population-based Dallas Heart Study, a longitudinal study now in its 25th year. First, fasting lipoprotein concentrations were assessed using nuclear magnetic resonance. Participants were then tested for cognitive function, and their brain matter volume was measured using brain magnetic resonance imaging. Initial assessments took place between 2000 and 2002, and participants were reassessed between 2007 and 2009.

Professor of internal medicine in the division of cardiology Anand Rohatgi, MD, and his team at UTSW’s Clinical Heart and Vascular Center measured HDL function in this study. Their findings revealed that higher concentrations of small-particle HDL—but not larger particles or total HDL concentration—were linked with greater gray matter volume and higher cognitive capacity.

Foods rich with omega-3 fatty acids

“Previous research has shown conflicting evidence regarding the concentration of HDL cholesterol in development of dementia or brain atrophy,” said senior author Wanpen Vongpatanasin, MD, professor of internal medicine and director of the hypertension section in the division of cardiology at UTSW. “However, the concentration of HDL cholesterol may not reflect their function.”

HDL decreases the amount of low-density lipoprotein LDL, or bad cholesterol, in blood vessels by transporting the excess to the liver, where it gets broken down. “In addition, HDL particles exist in many sizes, which may be linked to their function,” Dr. Vongpatanasin said. “We now need to understand exactly how the small HDL particle, which can cross the blood-brain barrier, may have a beneficial role in maintaining brain health.” 

This finding led the researchers to note that HDL cholesterol function or levels of small HDL particles may be used as markers for a population at risk of developing cognitive decline, though additional studies would be required to confirm the connection. 

According to the UMass Chan Medical School Center for Applied Nutrition, to increase your HDL you should increase the amount of physical activity you do, lose weight if needed, quit smoking if you smoke, and aim to increase omega-3 fatty acids in your diet with foods like fatty fish (such as light tuna, salmon, trout, and sardines), freshly ground flaxseed, walnuts, and dark, leafy greens. 

Fitness Flash: Moderate Exercise and Appetite

Fitness Flash

Moderate Exercise and Appetite

A recent study from researchers at the Murdoch University Health Futures Institute in Australia found that moderate-intensity exercise can significantly influence appetite-related hormones and perceptions in obese men. It provides new insights into how exercise can aid appetite control and weight management.

According to one of the study authors, Timothy Fairchild, PhD, associate professor at Murdoch’s School of Allied Health, the study confirms their previous work showing the benefits of incorporating regular exercise into daily routines for individuals looking to manage their weight and improve their overall health.

“People understand that exercise helps burn energy. A lot of people assume that exercise also increases hunger and energy intake afterwards,” said Dr. Fairchild. “We have previously shown, using high-intensity exercise, that this is not the case. This latest study shows that even moderate-intensity exercise can have immediate and beneficial effects on appetite control in males with obesity.”

The study not only assessed food intake and appetite but also measured changes in hormones, which help regulate appetite. “Despite a strong focus on weight loss drugs in society at present, this study shows that lifestyle factors still have a strong and relevant role in helping people to live their healthiest life,” Dr. Fairchild added. “In fact, the hormones which have been shown to increase after exercise are the same hormones which the most successful weight loss drugs are mimicking. The added benefit of exercise is that you also receive the physical and mental health benefits of exercise.”

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