Orange-Raspberry Muffins Recipe, Spotlight on Almond Flour, Juicing Fruit, The Benefits of Limiting Processed and Red Meats, and High Intensity Interval Training (HIIT)

Packaged gluten-free baked goods are often tasteless, not to mention filled with additives and other unhealthy ingredients. In just a few minutes, you can bake your own delicious muffins that are so tasty that they won’t provoke eye rolls from gluten lovers. While gluten should be avoided only by those with a sensitivity or celiac disease, a recent study found that everyone can benefit from eating fewer processed and red meats—the health benefits are astounding. Then read about a newly discovered benefit of high-intensity interval training (HIIT).

Orange-Raspberry Muffins

• Orange-Raspberry Muffins

  The combination of olive oil and almond flour creates a tender crumb that rivals any flour-based batter and a muffin that’s infinitely more nutritious. I like to use “tulip-shaped” cupcake liners because you can fill them right up to the level of your baking tin for very tall muffins. Also, topping the batter with berries after filling the liners helps keep the fruit from falling to the bottom. 

  Ingredients

  • 3 cups almond flour
  • 1-1/2 teaspoons baking powder
  • 1/2 teaspoon fine sea salt
  • 3/4 cup extra-virgin olive oil
  • 1/2 cup sugar, divided use 
  • Freshly grated zest of 1 large orange
  • 1/2 cup fresh orange juice
  • 6 eggs, separated
  • 1 tablespoon vanilla paste
  • 1 cup raspberries

  Directions

  Step 1

  Preheat your oven to 350°F. Place tulip-shaped cupcake liners in the cups of a 12-muffin tin; set aside.

  Step 2

  In a large bowl, sift together the almond flour, baking powder, and salt. In a separate bowl, whisk together the olive oil, 1/4 cup sugar, orange zest and juice, egg yolks, and vanilla. Fold in the flour mixture.

  Step 3

  In a very large bowl or the bowl of a stand mixer, beat the egg whites on a low speed to break them up, about a minute. Once they start to foam, increase the speed to high and add the remaining sugar. Whip until the whites form stiff peaks, then use a large spatula to gently fold them into the almond flour mixture in 3 or 4 batches, rotating your mixing bowl as you move your spatula from the center out to the sides. Don’t overmix to avoid deflating the batter—a few streaks of whites are OK.

  Step 4

  Use a large ice cream scoop to fill the paper liners up to the level of your baking tin. Top with equal amounts of berries. Bake the muffins for 30 to 40 minutes, until the tip of a sharp knife comes out clean. Serve warm or at room temperature.

  Yields 12 muffins

Healthy Ingredient Spotlight

Almond Flour

Almond flour, like other nut flours, is wonderful for baking, whether you’re making muffins, a cake like a dacquoise or torte, cookies, or even pie shells. You can grind your own from fresh almonds or buy it by the bag. Some brands are made of blanched almonds, but those made with the almond skins offer even more nutrients. Like almonds themselves, almond flour is naturally rich in vitamin E and other antioxidants, manganese, and magnesium, with a healthy dose of protein and fiber. To keep it fresh, store it in the fridge or freezer.

Quick Kitchen Nugget

Juicer or Hand Squeezer?

When a recipe calls for any type of citrus juice, fresh-squeezed is a must. The question then becomes whether to use a hand press or an electric citrus juicer. The answer depends on how much juice you’ll be making. 

For a few tablespoons up to a cup, a metal hand press (look for one with ergonomic handles) will work well with minimal strain on your hands—it does take effort to squeeze its handles together, and you might need different sizes for juicing limes, lemons, and oranges effectively. For juicing large quantities, it pays to have an electric juicer for ease and speed; this countertop appliance can handle all sizes of citrus and can be stored in a cabinet when not needed. There are also large, commercial-grade manual juicers that sit on a flat surface and that you operate by pushing down on a lever to extract the juice, but these tend to take up a lot of counter space.  

For Your Best Health

The Benefits of Limiting Processed and Red Meats

While many studies have identified links between frequent consumption of processed meat and chronic disease, few have evaluated the impact on multiple health outcomes. Some previous research also suggested that unprocessed red meat may contribute to chronic disease risk, but evidence has been limited.

Now, a team from the University of Edinburgh’s Global Academy of Agriculture and Food Systems, together with researchers from the University of North Carolina, Chapel Hill, has used data from a Centers for Disease Control and Prevention national health survey to create a simulated, representative sample of the US adult population—called a microsimulation—in order to estimate how changes in meat consumption affect adults’ risk of diabetes, cardiovascular disease, colorectal cancer, and death. The effects were evaluated in the overall population and separately based on age, sex, household income, and ethnicity.

This microsimulation is the first to estimate the effects of reducing processed meat and unprocessed red meat consumption, from between 5 percent and 100 percent, on multiple health outcomes in the US. They found that cutting processed meat intake by 30 percent (the equivalent of around 10 slices of bacon a week) would prevent more than 350,000 cases of diabetes and lead to 92,500 fewer cardiovascular disease cases and 53,300 fewer colorectal cancer cases over a decade.

The researchers also analyzed the impacts of reducing unprocessed red meat intake alone and cutting consumption of both processed meat and unprocessed red meat. Cutting unprocessed red meat intake alone by 30 percent, which would mean eating around one less quarter-pound beef burger a week, resulted in more than 732,000 fewer diabetes cases, 291,500 fewer cardiovascular disease cases, and 32,200 fewer colorectal cancer cases. Reducing consumption of both by 30 percent resulted in 1,073,400 fewer diabetes cases, 382,400 fewer cardiovascular disease cases, and 84,400 fewer colorectal cancer cases.

The finding that more disease cases were prevented by reducing unprocessed red meat than by reducing processed meat is partly due to the average daily intake of unprocessed red meat being higher than that of processed meat, at 47 grams a day versus 29 grams a day, respectively. As less is known about the effect of eating unprocessed red meat on chronic disease risk, the team said these estimates should be interpreted with caution and that more research is needed.

Lindsay Jaacks, PhD, professor, Personal Chair of Global Health and Nutrition at the University of Edinburgh, and one of the authors of the study, said, “Cutting consumption of meat has been recommended by national and international organizations to reduce greenhouse gas emissions, including by the Climate Change Committee here in the UK and the United Nations Intergovernmental Panel on Climate Change. Our research finds that these changes in diets could also have significant health benefits in the US, and so this is a clear win-win for people and planet.”

The study, “Estimated effects of reductions in processed meat consumption and unprocessed red meat consumption on occurrences of type 2 diabetes, cardiovascular disease, colorectal cancer, and mortality in the USA: a microsimulation study,” was published in TheLancet Planetary Healthand was funded by the Wellcome Trust.

Fitness Flash

An Exercise Brain Boost That Can Last for Years

A longitudinal study led by Emeritus Professor Perry Bartlett, PhD, and Daniel Blackmore, PhD, of the University of Queensland’s Queensland Brain Institute found that high-intensity interval exercise improves brain function in healthy older adults for up to five years. The research was published inAging and Disease.

Dr. Bartlett said it is the first controlled study of its kind to show that exercise can not only delay cognitive decline but also boost cognition in healthy older adults. “Six months of high-intensity interval training (HIIT) is enough to flick the switch,” Dr. Bartlett said. “In earlier preclinical work, we discovered exercise can activate stem cells and increase the production of neurons in the hippocampus, improving cognition. In this study, a large cohort of healthy 65- to 85-year-old volunteers joined a six-month exercise program, did biomarker and cognition testing, and had high-resolution brain scans.”

During the study, the researchers assessed the impact of three exercise intensities: low—predominantly motor function, balance, and stretching; medium—brisk walking on a treadmill; and high—four cycles of running on a treadmill at near maximum exertion. Participants exercised three times a week, for between 36 and 45 minutes per session including warmup and cooldown, and under supervision for 6 months. 

Dr. Blackmore said only the high-intensity interval exercise led to cognitive improvement that was retained for up to five years. “On high-resolution MRI scans of that group, we saw structural and connectivity changes in the hippocampus, the area responsible for learning and memory,” he said. “We also found blood biomarkers that changed in correlation to improvements in cognition. Biomarkers can be useful in predicting the effectiveness of the exercise a person is doing.”

Aging is one of the biggest risks for dementia, a condition that affects almost half a million Australians. “If we can change the trajectory of aging and keep people cognitively healthier for longer with a simple intervention like exercise, we can potentially save our community from the enormous personal, economic, and social costs associated with dementia,” Dr. Bartlett said.

With one out of three people aged 85 likely to develop dementia, Dr. Blackmore said, the impact of the research is far-reaching. “Our finding can inform exercise guidelines for older people and further research could assess different types of exercise that could be incorporated. We are now looking at the genetic factors that may regulate a person’s response to exercise to see if we can establish who will and who will not respond to this intervention. The use of biomarkers as a diagnostic tool for exercise also needs further research,” he added. 

Since HIIT has benefits for people of any age, from heart health to a metabolism boost, talk to your doctor or personal trainer about adding it to your exercise regimen.

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Mixed Berry Buckle Recipe, Spotlight on Blackberries, Pastry Cutters, Vitamin D Needs Vary and How Incentives Help You Move More

Whether you’re hosting a 4^th of July party or need a dish to bring to a celebration, berry buckle checks all the boxes. It has the essential red, white, and blue look, thanks to its abundance of berries, can be made early in the day (or even the night before), and travels with ease if it’s to bring to a BBQ or picnic. While such outdoor activities can offer a boost of vitamin D, a new research review points out that how much you need is very individualized, and a one-size-fits-all approach to taking supplements probably isn’t effective for everyone. Need more motivation than being in sunshine to move more? Another study I’m sharing found that incentives can really make a difference. 

Mixed Berry Buckle

• Mixed Berry Buckle

  When it comes to cobblers versus cakes, a buckle is the best of both worlds—a rich batter heavily studded with fresh fruit and topped with a crunchy crumble. As it bakes, the batter rises, or buckles, over the berries as the crumble crisps and browns. This version uses three berries for a red, white, and blue theme (the cake itself counts as the “white”!). The following proportions are for a large cake that will feed a crowd or provide delicious leftovers for breakfast the next day.

  Ingredients

  For the crumble topping:

  • 4 ounces unsalted butter, cubed and chilled
  • 1 cup granulated sugar
  • 2/3 cup flour
  • 1/2 teaspoon ground cinnamon 

  For the cake:

  • 1/2 cup extra virgin olive oil, plus more for the baking dish
  • 2-1/2 cups all-purpose flour 
  • 1/2 cup whole wheat pastry flour
  • 1 teaspoon fine sea salt
  • 1-1/2 teaspoons baking powder
  • 8 ounces unsalted butter at room temperature 
  • 2 cups granulated sugar 
  • 8 large eggs
  • 6 cups assorted berries, such as blueberries, blackberries, and sliced strawberries

  Directions

  Step 1

  Make the topping: Use your hands or a pastry blender to turn the butter, sugar, flour, and cinnamon into small bits, ranging from the size of peas to beans. Set aside.

  Step 2

  Preheat your oven to 350°F. Lightly coat a 13-inch by 9-inch baking dish with olive oil; set aside. To make the batter, in a medium bowl, whisk together the flours, salt, and baking powder. In a large bowl or standing mixer, cream butter and sugar until fluffy. Add eggs, one at a time, beating after each addition to combine, then add the olive oil and briefly beat again. Gradually add to the wet ingredients, mixing just until incorporated.

  Step 3

  Transfer the batter to your baking dish and use a large offset spatula to smooth the top. Arrange the berries evenly over the top, being sure to get some into the corners of the dish. Crumble the topping evenly over the fruit.

  Step 4

  Bake until the tip of a sharp knife inserted in the center of the cake comes out clean, about an hour. Serve while still warm.

  Yields 12 servings

Healthy Ingredient Spotlight

Blackberries

Plump, deep-purple blackberries are the unsung heroes of the berry patch. So sweet when ripe, they’re packed with vitamins C, K, and E, fiber (8 grams per cup), and a bounty of health-boosting phytochemicals, including anthocyanin, which gives them their unique color. Like blueberries, they hold their shape well when baked. Look for them at your farmers’ market or try growing them yourself.

 

Quick Kitchen Nugget

Pastry Cutters

Also called a dough or pastry blender, a pastry cutter is a handy tool for cutting butter into flour thanks to its stainless steel blades. When making crumble and streusel toppings as well as pastry dough, it can be easier on your hands than using your fingers for the job, especially if you choose a style with an ergonomic cushioned nonslip handle. You simply press down with the pastry cutter, then lift and repeat, moving around your bowl until you get pieces the size that you need.  

For Your Best Health

Vitamin D Needs Vary

A new study from scientists at Trinity College Dublin, published in the journal Clinical Nutrition, sheds light on the complexities of achieving optimal vitamin D status for different population groups, a mystery that is becoming increasingly important to unravel because the incidence of vitamin D deficiency remains high. More than helping to build strong bones, vitamin D regulates many cellular functions in your body, according to the Mayo Clinic. It has anti-inflammatory, antioxidant, and neuroprotective properties that boost your immune health, your brain cell activity, and how well your muscles function.

The authors analyzed data from half a million participants from the UK and calculated an individualized estimate of each person’s ambient ultraviolet-B (UVB) level, which is the wavelength of sunlight that induces vitamin D synthesis in the skin.

Their comprehensive analysis revealed novel insights. The first is that ambient UVB is a critical predictor of vitamin D status, even in a place like the UK, which receives relatively little sunlight. The second is that your age, sex, BMI, cholesterol level, and vitamin D supplementation significantly influence how you respond to UVB. For example, when BMI and age increase, the amount of vitamin D produced in response to UVB decreases.

“We hope this work can highlight the significant differences in vitamin D levels among different ethnic groups at northern latitudes and contribute to efforts to address the long-standing population health issue of vitamin D deficiency,” said study first author Dr. Margaret M. Brennan, research assistant in the department of public health and primary care in the School of Medicine at Trinity College.

Principal investigator Dr. Lina Zgaga, associate professor of epidemiology at Trinity, added, “We believe our findings have significant implications for the development of tailored recommendations for vitamin D supplementation. Our study underscores the need to move away from a one-size-fits-all approach towards personalized strategies for optimizing vitamin D status.”

Talk to your doctor about assessing your vitamin D status and what you might need to do to boost it.

Fitness Flash

Incentives Help You Move More

Adults with heart disease risks who received daily reminders or incentives to become more active increased their daily steps by more than 1,500 after a year, and many were still sticking with their new habit six months later, according to a study supported by the National Institutes of Health (NIH) published in the journal Circulation. 

The improvements, which also resulted in an extra 40 minutes of moderate exercise each week, correlated with a 6% reduced risk of premature death and a 10% reduced risk of cardiovascular-related death, compared to data from prior studies. As a reminder, the Department of Health and Human Services recommends that most adults should get at least 150 minutes of moderate aerobic exercise per week, such as brisk walking, or 75 minutes of vigorous exercise, like fast cycling, or a combination of the two, paired with twice-weekly strength sessions.

Researchers found that while a simple daily reminder was effective in helping people move more, offering financial incentives or point-based rewards from playing a game was even more effective…and combining the two incentives was the most effective. Participants who got both were still logging improvements in activity levels six months after the rewards stopped.

“Even moderate exercise can drastically reduce cardiovascular risk, so finding low-cost ways to get people moving and stay[ing] in a fitness program that they can do at home is a huge win for public health,” said Alison Brown, PhD, RD, a program officer at the National Heart, Lung, and Blood Institute, part of NIH.

The study took place between 2019 and 2024. Researchers followed more than 1,000 adults at elevated risk for major cardiovascular events. All participants received a wearable fitness tracker, which connected to an online health portal and enabled researchers to count their baseline daily step count. Participants then set a goal to increase their daily steps by 33%, 40%, 50%, or any amount greater than 1,500 steps from their starting point. (Before the study began, participants in all groups logged an average of about 5,000 daily steps, or 2.4 miles.)

After they set their goals, participants were randomly placed into one of four groups. People in three of the groups were offered incentives: game-like rewards, financial rewards, or a combination of the two. The fourth group was the control group; participants received no incentives but got the fitness tracker, along with daily messages that noted their step count. 

In the game group, each participant received points every week and kept them by meeting their daily step goals. On days they failed to meet their goals they lost points. Participants with enough points moved up a level, and participants who failed to meet goals moved down a level. A family member or friend could act as a participant’s “support crew” and receive weekly updates about their progress. At the end of the study, adults who reached the highest levels by meeting their daily step goals received trophies. In the financial group, each participant received $14 each week, but lost $2 a day if they did not meet their step targets. The third group received both game-like and financial incentives. 

Compared to the control group, the game-incentive group walked an extra 538 steps per day from their baseline amount, while those who received financial incentives walked an extra 492. The group who received both incentives averaged 868 extra steps and maintained an average of 576 more daily steps six months later. 

“The interventions created immediate benefits for participants, and they worked,” said Alexander C. Fanaroff, MD, one of the study authors, an expert in behavior change, and an interventional cardiologist and assistant professor of medicine in the division of cardiology at the University of Pennsylvania in Philadelphia. “Research shows it’s easier to think about today instead of the future, whether it’s exercising more to support long-term heart health or saving for a future goal, like college or retirement.”

Researchers said people wanting to change their behavior, especially around exercise, can focus on the same principles used in the study, which created immediate benefits or rewards for movement. For example, there are exercise apps that provide daily reminders and rewards for meeting personal health goals, or people could enlist family and friends for support, and even create scenarios where they lose money by giving it away if they don’t meet their targets. 

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