Horiatiki Salad Recipe and The MIND Diet for Brain Health: More Benefits of Olive Oil

I’m a huge fan of both Greek and Middle Eastern salads, the ingredients of which are not only delicious but also mainstays of the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, a way of eating designed for brain health. It’s an offshoot of the super-healthy Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. Why the distinction? Because the latest research on the MIND diet shows it can slow aging as well as reduce dementia risk. Add this to the list of the benefits of olive oil—it’s one of the super foods that MIND suggests including every day.

Horiatiki: The Sequel!

• Olive Oil Hunter News #217

  Individual Lemon-Olive Oil Soufflés Recipe, Spotlight on Vanilla and Ramekins, Screening for Bone Density and Exercise to Reduce Falls

  Will it rise? Will it fall? Those are the common concerns of the soufflé baker. But making dessert soufflés isn’t as nerve-racking as you might think. The real secret is to serve a soufflé as soon as you take it out of the oven. Soufflés wait for no one and will start to fall after a few minutes, but if your guests are at the table, spoons in hand, there will only be oohs and aahs, not oh-no’s. This recipe brings together two of my favorite flavors: lemon and olive oil. I’m also sharing another key pairing, this one for bone health: the importance of tests to check on bone density and the benefits of exercise to prevent falls and the risk of a bone fracture.

  Individual Lemon-Olive Oil Soufflés

  

  Healthy Ingredient Spotlight

  Vanilla Varieties

  

  Chocolate lovers are often shocked to hear that vanilla is the more popular of the two flavors, at least when it comes to ice cream. The one thing that both have in common is the complex process that goes into turning their raw ingredients into delectable essentials. 

  Vanilla comes from the beans, or pods, of the orchid Vanilla planifolia, a vine that can grow to nearly 50 feet in length. But it takes careful pollination for the vine to bear fruit. This happens naturally only in Mexico, where the hard work is done by indigenous Melipona bees. Most of the world’s vanilla now comes from Madagascar, Indonesia, and Tahiti, where pollination is done by hand. It can take up to three years before the vine makes flowers, and the beans they produce must stay on the vine for nine months. Then the labor-intensive process of drying the pods begins. It’s no wonder that true vanilla is expensive. But, as with extra virgin olive oil, not everything labeled vanilla is real vanilla. In fact, the word “pure” is often used on the labels of imitation vanilla made from the synthetic vanillin, so you need to read the fine print when you’re buying anything other than whole beans. It’s estimated that 95% of products called vanilla are complete imitations.

  Whole vanilla beans are long, thin brown pods brimming with seeds that have been dried—but shouldn’t be dried out. They offer the most intense vanilla flavor. To release the seeds, score the length of the bean with a sharp paring knife and then use the side of the knife to scrape them all out. Nothing goes to waste: Bury the leftover pod in a jar of sugar to make your own vanilla sugar to add depth of flavor to recipes that call for sugar and to use as a sweetener in drinks.

  The most readily available form of vanilla is extract, the result of steeping ground beans in alcohol (this is why real vanilla extract has a high alcohol content). You will see other ingredients, typically sugars. 

  Another option is vanilla bean paste, a thickened version of extract brimming with vanilla seeds. It’s wonderful when you want a lot of flavor along with the visual appeal of the seeds—perfect for ice creams and puddings. When you don’t want flecks, in a pavlova for instance, use extract. 

  Vanilla bean paste and extract can be used interchangeably, teaspoon for teaspoon. If you want the deeper flavor of a vanilla bean, keep in mind that the seeds in one bean are equal to about 2 teaspoons of extract or paste.

  

  Quick Kitchen Nugget

  Ramekins

  An easy way to conquer fears over making a soufflé is to use individual ramekins rather than one large soufflé dish. Both are flat-bottomed porcelain bakeware with straight sides and a fluted outer detail, but ramekins shorten cooking time significantly (a large soufflé can take up to 45 minutes to fully cook and rise). They also make a pretty presentation. 

  

  For Your Best Health

  Screening for Bone Density

  The United States Preventive Services Task Force (USPSTF) recently issued updates to its 2018 osteoporosis screening recommendations. While the guidelines still emphasize the need for bone density screenings to prevent fractures in women 65 years or older, the task force now recommends the imaging test called the dual-energy X-ray absorptiometry, or DEXA, scan. It uses a low-dose X-ray to quickly examine the hips, lumbar spine, and sometimes forearm to evaluate bone mineral levels. The images are compared to those of a typical 35-year-old and results are given in T-scores. A T-score of -1 or higher means your bones are healthy; a score of -1 to -2.5 indicates osteopenia, a mild version of bone loss; and a score of lower than -2.5 may mean osteoporosis.

  The test is now also recommended for postmenopausal women younger than 65 years who are at increased risk for an osteoporotic fracture. Risk factors include having a family history of osteoporosis, being underweight, having a history of recent fractures, having rheumatoid arthritis, or having taken certain medications such as steroids or some forms of chemotherapy. The prior recommendation for women in this group was just to use a clinical assessment tool to evaluate a risk.

  The USPSTF is now highlighting the use of the Fracture Risk Assessment Tool (FRAX) as a supplement to a bone mineral density screening. The FRAX score is your risk, based on statistics, of having a major osteoporotic event in the next 10 years. If you’re less than a 10 percent risk, it means that in the next 10 years there’s a 90 percent chance that you will not break a bone. It’s not a guarantee, but it means statistically you are strong enough that even if you fall and break a bone, you should be OK.
  
  Those in the medium range have between a 10 and 20 percent chance that if they fall they will end up with a broken hip or other major break. If you’re high risk, you have a 30 percent chance for a major event and your doctor will likely recommend lifestyle improvements and medications. The risk of a person who is older than 65 dying in the first year after having a hip fracture is around 30 percent.
  
  The USPSTF found that there isn’t enough evidence to say that men should be screened for osteoporosis to prevent fractures. Men should talk to their doctors about whether to screen; this decision should be based on each individual’s risk factors.

  

  Fitness Flash

  Exercise to Reduce Falls

  

  A new smart insole system that monitors how people walk in real time could help improve posture and provide early warnings for conditions from plantar fasciitis to Parkinson’s disease, according to a study published in the journal Science Advances. Constructed using 22 small pressure sensors and fueled by small solar panels on the tops of shoes, the system offers real-time health tracking based on how a person walks, which is a biomechanical process as unique as a human fingerprint.

  This data can then be transmitted via Bluetooth to a smartphone for a quick and detailed analysis, said Jinghua Li, PhD, co-author of the study and an assistant professor of materials science and engineering at The Ohio State University. “Our bodies carry lots of useful information that we’re not even aware of,” said Dr. Li. “These statuses also change over time, so it’s our goal to use electronics to extract and decode those signals to encourage better self-healthcare checks.”

  It’s estimated that at least 7% of Americans suffer from ambulatory difficulties, often having a hard time with basic activities that include walking, running, and climbing stairs. While efforts to manufacture a wearable insole-based pressure system have risen in popularity in recent years, many previous prototypes were met with energy limitations and unstable performances. To overcome the challenges of their precursors, Dr. Li and Qi Wang, the lead author of the study and a current PhD candidate at Ohio State, sought to ensure that their wearable is durable, has a high degree of precision when collecting and analyzing data, and can provide consistent and reliable power. 

  “Our device is innovative in terms of high resolution, spatial sensing, self-powering capability, and its ability to combine with machine learning algorithms,” she said. “So, we feel like this research can go further based on the pioneering successes of this field.”

  Their system is also unique because of its use of AI. Thanks to an advanced machine learning model, the wearable can recognize eight different motion states, from static ones like sitting and standing to more dynamic movements such as running and squatting. Since the materials used for the insoles are flexible and safe, the device, much like a smartwatch, is low risk and appropriate for continuous use. For instance, after the solar cells convert sunlight to energy, that power is stored in tiny lithium batteries that don’t harm the user or affect daily activities.

  Because of the distribution of sensors from toe to heel, the researchers could see how the pressure on parts of the foot is different in activities such as walking versus running. During walking, pressure is applied sequentially from the heel to the toes, whereas during running, almost all sensors are subjected to pressure simultaneously. In addition, during walking, the pressure application time accounts for about half of the total time, while during running, it accounts for only about a quarter.

  The smart insoles could support gait analysis to detect early abnormalities associated with foot pressure-related conditions like diabetic foot ulcers, musculoskeletal disorders such as plantar fasciitis, and neurological conditions such as Parkinson’s disease.

  Because the system uses machine learning to learn and classify different types of motion, it offers opportunities for personalized health management, including real-time posture correction, injury prevention, and rehabilitation monitoring. Customized fitness training may also be a future use, the researchers said. “The interface is flexible and quite thin, so even during repetitive deformation, it can remain functional,” said Dr. Li. “The combination of the software and hardware means it isn’t as limited.”

  Researchers expect the technology will likely be available commercially within the next three to five years. Next steps to advance the work will be aimed at improving the system’s gesture recognition abilities, which, according to Dr. Li, will likely be helped with further testing on more diverse populations. “We have so many variations among individuals, so demonstrating and training these fantastic capabilities on different populations is something we need to give further attention to,” she said.

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• Individual Lemon-Olive Oil Soufflés

  Making a curd and then folding it into stiff egg whites makes the prep for these luscious soufflés easy. You can even make the curd a day in advance and store it along with the egg whites (in a separate container) in the fridge—just take out the whites 30 minutes before you’re ready to cook because they whip better at room temperature. (The addition of a small amount of cream of tartar helps them stay firm.) Using individual ramekins makes it’s easier to judge when they’re ready compared to a large soufflé that can puff yet still be soupy in the middle. Firm on the top, the centers will still be creamy. 

  Ingredients

  • 4 large eggs
  • 3 large or 5 small lemons 
  • 1 cup sugar, divided use
  • 1/4 cup all-purpose flour 
  • 1/2 teaspoon vanilla extract
  • Pinch of fine sea salt
  • 3 tablespoons extra virgin olive oil, plus more for drizzling
  • 1/2 teaspoon cream of tartar
  • 1 to 2 tablespoons softened unsalted butter
  • Optional: confectioners’ sugar, freshly whipped cream

  Directions

  Step 1

  Separate the eggs while still cold; set aside to come to room temperature, about 30 minutes. 

  Step 2

  Rinse the lemons and dry them thoroughly, then zest them with a microplane grater. You should have a generous tablespoon of zest. Juice the lemons; you should have a generous cup of juice. Some pulp is fine to leave in but remove any seeds.

  Step 3

  Whisk the egg yolks in a heavy-bottomed saucepan, then whisk in 1/2 cup sugar; add the lemon juice and zest, flour, vanilla, and salt.

  Step 4

  Place the saucepan over medium heat and bring the mixture to a very low boil, whisking constantly. Cook for 2 minutes to activate the flour, lowering the heat if necessary to prevent a rapid boil. The curd should be thick enough to coat the whisk.

  Step 5

  Off the heat, slowly whisk in the olive oil and continue whisking until completely blended. Allow the curd to come to room temperature before proceeding. (Pour it into a glass bowl, cover, and refrigerate if making in advance). 

  Step 6

  When the lemon mixture has cooled, preheat your oven to 375°F with a rack in the center position. Prepare four 8-ounce ramekins by brushing the inside surfaces with the butter and then dusting each with a scant tablespoon of sugar. Invert each ramekin and tap on the bottom to remove any excess sugar; set them aside. 

  Step 7

  Whip the egg whites on low speed for 1 minute to break them up, then add the remaining 4 tablespoons sugar and the cream of tartar. Increase the speed to high and whip until firm peaks form, about 5 minutes. 

  Step 8

  Using a spatula, fold 1/4 of the egg whites into the lemon curd to loosen it, then fold in the rest of the whites in a gentle motion to avoid deflating them. When only a few streaks of curd remain, spoon equal amounts into the ramekins; the mixture should almost reach the rim. Smooth the tops with a small offset spatula.

  Step 9

  Place the ramekins on a rimmed sheet pan and place the pan in the oven. Bake until the soufflés rise an inch or so above the rims of the ramekins and the tops feel firm to the touch, about 15 to 20 minutes, depending on your oven. Serve within 5 minutes with a drizzle of olive oil, a dusting of confectioners’ sugar, and a dollop of whipped cream, if desired.

  Yields 4 servings

• Olive Oil Hunter News #216

  Skillet Torta Recipe, Spotlight on Fresh and Dried Chiles, How to Choose Better Tortillas, The Brain and Processed Foods plus Does Cold-Water Immersion Impact Good Health?

  When you have the fresh spiciness of extra virgin olive oil to lavish on food, the dishes themselves don’t need to be complicated to taste delicious. This one-skillet torta meal is a case in point—prep time is minimal and it bakes in short order. You’ll also read about a provocative study that shows how the brain is involved in obesity and type 2 diabetes and another study that looked at the potential benefits of cold-water plunges. 

  Skillet Torta

  

  Healthy Ingredient Spotlight

  Chiles: Fresh and Dried

  

  Go to any garden nursery in the spring and you’ll see a huge selection of chile peppers for planting—a few varieties are a great addition to the vegetable garden. But which to choose? The amount of heat a chile adds to a dish varies widely, from about 1,000 Scoville units to well over a million (with few people finding those varieties pleasant to eat). An unusual fact is that many fresh chiles get renamed when they’re dried. Chipotle, for instance, is a dried jalapeño and ranges from 2,500 to 8,000 Scoville units. A poblano is a dried ancho chile, rather mild at 1,000-1,500 Scoville units, and a mirasol becomes a guajillo, in the 2,500-5,000 range. These are all relatively mild dried chiles that are great to have in your pantry. When you need to turn up the heat, chile de árbol has between 15,000 and 30,000 Scoville units. Online spice stores and Latin food markets usually have a good selection to choose from. 

  If you want to sprinkle on dried chiles the way you would red pepper flakes, toast one or two in a hot, dry pan for about 30 seconds to bring out their flavor, then chop in a spice grinder with or without the seeds, depending on how much heat you want. To use dried chiles for part of a salsa or other sauce, rehydrate them with a 20-minute soak in warm water before removing the stems and seeds and then chopping. 

  

  Quick Kitchen Nugget

  Choosing Better Tortillas

  Prepackaged white flour tortillas are not among the healthiest of foods, but there are now many alternatives available, not only whole wheat options but also wraps made from corn or other whole grains with beneficial fiber included. Be sure to read labels to find brands with a low sodium level and a minimum of added ingredients. 

  

  For Your Best Health

  The Brain and Processed Foods

  A recent study, done at the Institute for Diabetes Research and Metabolic Diseases (IDM) of the Helmholtz Center Munich at the University of Tübingen and the German Center for Diabetes Research (DZD) in Neuherberg, offered intriguing new insights into the possible origins of type 2 diabetes and obesity as well as detail into the brain’s function as a critical control center and the complex roles of the hormone insulin. 

  Most of us think of insulin’s job as regulating blood sugar levels and energy metabolism, but there’s much more to it. When a person is in a healthy state (and at a healthy weight), insulin has an appetite-suppressing effect in the brain. But in people with obesity in particular, insulin no longer regulates eating behavior properly, resulting in insulin resistance. Brain insulin responsiveness is linked to long-term weight gain and unhealthy body fat distribution. The new research shows how little it takes to start this chain reaction. 

  The researchers divided 29 male volunteers of average weight into two groups. For five days in a row, the first group had to supplement their regular diet with 1,500 calories of highly processed high-calorie snacks. The second group—the control group—did not eat the extra calories.  

  Both groups underwent two separate examinations following an initial evaluation, one immediately after the five-day period and the other seven days after the first group had resumed their regular diet. The researchers used magnetic resonance imaging to look at the liver’s fat content and the brain’s insulin sensitivity. The fat content of the liver of the first group increased significantly after five days of increased calorie intake, and a significantly lower insulin sensitivity in the brain compared to the control group persisted one week after the participants’ return to their normal diet. This effect had previously only been observed in obese people.

  “Our findings demonstrate for the first time that even a brief consumption of highly processed, unhealthy foods (such as chocolate bars and potato chips) causes a significant alteration in the brain of healthy individuals, which may be the initial cause of obesity and type 2 diabetes,” said study leader Stephanie Kullmann, PhD, professor and deputy head of the division of metabolic neuroimaging at the University Hospital of Tübingen.

  Professor Andreas Birkenfeld, MD, director of the IDM, a DZD board member, and the study’s final author, concluded, “We assume that the brain’s insulin response adapts to short-term changes in diet before any weight gain occurs and thus promotes the development of obesity and other secondary diseases.” More research on how the brain contributes to these illnesses is needed in light of these findings, he added.

  

  Fitness Flash

  The Big Chill: Does Cold-Water Immersion Impact Good Health?

  

  From frigid showers to icy polar plunges, cold-water immersion is increasingly popular among athletes and wellness warriors. It involves immersing the body partially or fully in cold water, in temperatures typically ranging from 10° to 15°C, or 50°F to 59°F. Is it just good fun or is it also good for you? 

  In the most comprehensive review and analysis of its kind, University of South Australia (UniSA) researchers have taken a deep dive into its effects on health and well-being. They analyzed data from 11 studies with 3,177 participants with exposure at or above chest level and for a minimum time of 30 seconds, including cold showers, ice baths, and cold plunges. They found that cold-water immersion may lower stress, improve sleep quality, and boost quality of life…but there are limits.

  “Cold-water immersion has been extensively researched and used in sporting contexts to help athletes recover, but despite its growing popularity among health and well-being circles, little is known about its effects on the general population,” UniSA researcher Tara Cain said. “In this study, we noted a range of time-dependent results. Firstly, we found that cold-water immersion could reduce stress levels, but for only about 12 hours post exposure. We also noted that participants who took 20-, 60-, or 90-second cold showers reported slightly higher quality of life scores, but again, after three months these effects had faded.

  “[Other] benefits may be gained from cold showers as well, with one study reporting that participants who took regular cold showers experienced a 29% reduction in sickness absence. We also found some links to cold-water immersion and better sleep outcomes, but the data was restricted to males, so its broader application is limited. And while there have been many claims that cold-water immersion experiences can boost your immunity and mood, we found very little evidence to support these claims.”

  Co-researcher Ben Singh, PhD, said the study also showed that cold-water immersion caused a temporary increase in inflammation. “At first glance this seems contradictory, as we know that ice baths are regularly used by elite athletes to reduce inflammation and muscle soreness after exercise,” Dr. Singh said. “The immediate spike in inflammation is the body’s reaction to the cold as a stressor. It helps the body adapt and recover and is similar to how exercise causes muscle damage before making muscles stronger, which is why athletes use it despite the short-term increase. Knowing this, people with preexisting health conditions should take extra care if participating in cold-water immersion experiences, as the initial inflammation could have detrimental health impacts.”

  The researchers pointed out that while the findings highlight the potential benefits of cold-water immersion, they also underscore the highly time-dependent and contextual nature of its effects.

  “Whether you are an elite athlete or everyday wellness seeker, it’s important to understand the effects of what you put your body through,” Cain said. “Right now, there isn’t enough high-quality research to say exactly who benefits most or what the ideal approach is to cold-water immersion. More long-term studies, among more diverse populations, are needed to understand its lasting effects and practical applications.”

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• Skillet Torta

  This is a fun breakfast or lunch dish that can be made fresh…or it’s a great way to add zest to leftover vegetables. It has the cheesy goodness of a quiche but without a heavy crust. I’m giving it a Spanish flair with Manchego, a sheep’s milk cheese, but you can use whatever cheese you like, even a mix of cheeses if you have a little bit of this and a little bit of that in the fridge.

  Ingredients

  • 5 large eggs  
  • 1 cup shredded Manchego cheese 
  • 2 tablespoons chopped fresh cilantro
  • 1/2 teaspoon fine sea salt 
  • 3/4 teaspoon freshly ground black pepper 
  • 4 tablespoons extra virgin olive oil, divided use, plus more for drizzling
  • 4 ounces red onion, finely diced
  • 1 red bell pepper, finely diced
  • 1 jalapeño pepper, seeded and finely diced, or 1 dried chipotle, soaked and diced
  • One 12-inch round corn, whole wheat, or grain-free tortilla 
  • Optional toppings: sour cream, chopped cilantro, salsa, avocado slices

  Directions

  Step 1

  Preheat your oven to 375°F. Whisk the eggs, cheese, cilantro, salt, pepper, and 1 tablespoon olive oil in a bowl; set aside.

  Step 2

  Heat a 10-inch cast-iron skillet over medium heat. When hot, add the remaining 3 tablespoons olive oil, the red onion, bell pepper, and jalapeño, and sauté until tender. Transfer the vegetables to a separate bowl.

  Step 3

  Use tongs to place the tortilla in the skillet and press the edges against the sides of the pan. Add back the vegetables and then pour in the egg mixture. Bake until firm, about 20 minutes. 

  Step 4

  Keeping an oven mitt on the handle of the hot skillet, run a spatula around the edge of the torta and then cut it into quarters. Plate each serving and top with your choice of optional garnishes and a drizzle of olive oil.

  Yields 4 servings

• Olive Oil Hunter News #215

  Muffaletta-Style Olive Salad Recipe, Spotlight on Anchovies, Roasting Bell Peppers, Napping: A Sleep-Cycle Foe and Walk This Way

  One of the classic New Orleans specialties, muffaletta, is a delectable mix of meats and cheeses served on crusty bread. But its uniqueness comes from the olive salad that fills the hollowed-out top half of the loaf. I always make more than I need because it’s such a tasty condiment, as well as a great topping for grilled bread slices, a wonderful dressing for green salads, and a “sauce” for grilled fish, chicken, and other proteins. 

  Most people don’t realize that good sleep is one of the building blocks of health and fitness or that an innocent nap can be a roadblock to restorative ZZZs. Even more important, needing to nap often can be a sign of a health condition. Something else important for wellness is good posture—remember Mom always telling you to stand up straight? Scientists have developed special shoe sensors that may soon help you follow her directive more easily! 

  Muffaletta-Style Olive Salad

  

  Healthy Ingredient Spotlight

  Anchovies

  Anchovies might be the least-appreciated fish among Americans. An essential flavoring agent for dishes such as Caesar salad and puttanesca sauce, anchovies are typically sold here jarred or canned. They’re used in many cuisines, but around the Mediterranean, grilled or breaded fresh anchovies, briny yet mild tasting, are often on the menu. 

  It’s the salt curing used to preserve anchovies that intensifies their taste—their saltiness lends depth of flavor to cooked dishes without imparting the full-throated taste of an anchovy eaten right out of the can or jar. Indeed, they quickly dissolve right into the other ingredients. Look for tins of anchovies from Italy. If they are packed in olive oil, drain them well before using.

  

  Quick Kitchen Nugget

  Roasting Bell Peppers

  

  Whenever I’ve got my outdoor grill going, I’ll throw on two or three bell peppers, char them well, then peel, deseed, and store them in olive oil in the fridge to use for the coming week. When you need a roasted pepper without turning on the grill, the oven is the way to go. Here’s how.

  Preheat your oven to 400°F. Grab a rimmed sheet pan and line it with high-heat parchment paper (it will be marked as safe to use up to 400°F or higher). Place one or more bell peppers on their sides and lightly drizzle with olive oil. Roast for 20 minutes, flip, and roast for another 20 minutes, or until the skin chars and wrinkles. Take them out of the oven and, with your oven mitts still on, fold up the parchment to make a packet that seals in the peppers. This creates steam, which will make it easy to peel off the skins. Wait 15 minutes, then unwrap the parchment and remove the skins. Transfer the peppers to a cutting board, halve them, cut out the stems, and use a spoon to remove the seeds. 

  

  For Your Best Health

  Napping: A Sleep-Cycle Foe

  

  According to a Pew Research Center survey, about 30% of American adults take one or more naps per week, with more than 50% of adults age 80 and older reporting that they had napped in the past day. Among every other age group in the survey, including both young people ages 18 to 29 and older people ages 70 to 79, about a third said they napped in the past 24 hours.

  But is all the snoozing good for you? Maria V. Suurna, MD, professor of clinical otolaryngology at the University of Miami Miller School of Medicine and director of sleep surgery at UHealth, the University of Miami Health System, set the record straight on the pros and cons of napping.

  “Short naps of no more than 30 minutes during the day can help restore alertness and productivity, making you feel more awake. It’s similar to the effect of drinking a cup of coffee. There’s nothing wrong with taking a nap, but it’s important not to make it too long. It may be helpful to set an alarm for 30 minutes, especially if it’s late in the afternoon, to avoid interfering with your nighttime sleep,” said Dr. Suurna. “If you have trouble sleeping at night, it’s generally not recommended to nap during the day, as it can make it harder to fall asleep and get a full 7-9 hours of sleep at night. 

  “If you feel excessively sleepy during the day, often falling asleep during meetings or, more dangerously, while driving, it’s important to consult a sleep doctor. Needing to take multiple naps throughout the day could be a sign of sleep problems such as sleep apnea, hypersomnolence, or other sleep disorders. A medical evaluation can help identify and address any underlying issues,” she added.

  As a reminder, you may be able to boost nighttime sleep quality with these good sleep habits: 

  • Review your medications with your doctor, as some may have sedating side effects while others may act as stimulants, making it harder to stay asleep. 
  • Go to bed and wake up at the same time every day.
  • Avoid electronics, TV, and other screens starting at least 30 minutes before bedtime.
  • Reduce exposure to bright lights in the evening.
  • Keep your bedroom cool, dark, and quiet.
  • Avoid alcohol and caffeine starting in the early afternoon, as they can interfere with sleep quality and contribute to insomnia.

  

  Fitness Flash

  Walk This Way

  A new smart insole system that monitors how people walk in real time could help improve posture and provide early warnings for conditions from plantar fasciitis to Parkinson’s disease, according to a study published in the journal Science Advances. Constructed using 22 small pressure sensors and fueled by small solar panels on the tops of shoes, the system offers real-time health tracking based on how a person walks, which is a biomechanical process as unique as a human fingerprint.

  This data can then be transmitted via Bluetooth to a smartphone for a quick and detailed analysis, said Jinghua Li, PhD, co-author of the study and an assistant professor of materials science and engineering at The Ohio State University. “Our bodies carry lots of useful information that we’re not even aware of,” said Dr. Li. “These statuses also change over time, so it’s our goal to use electronics to extract and decode those signals to encourage better self-healthcare checks.”

  It’s estimated that at least 7% of Americans suffer from ambulatory difficulties, often having a hard time with basic activities that include walking, running, and climbing stairs. While efforts to manufacture a wearable insole-based pressure system have risen in popularity in recent years, many previous prototypes were met with energy limitations and unstable performances. To overcome the challenges of their precursors, Dr. Li and Qi Wang, the lead author of the study and a current PhD candidate at Ohio State, sought to ensure that their wearable is durable, has a high degree of precision when collecting and analyzing data, and can provide consistent and reliable power. 

  “Our device is innovative in terms of high resolution, spatial sensing, self-powering capability, and its ability to combine with machine learning algorithms,” she said. “So, we feel like this research can go further based on the pioneering successes of this field.”

  Their system is also unique because of its use of AI. Thanks to an advanced machine learning model, the wearable can recognize eight different motion states, from static ones like sitting and standing to more dynamic movements such as running and squatting. Since the materials used for the insoles are flexible and safe, the device, much like a smartwatch, is low risk and appropriate for continuous use. For instance, after the solar cells convert sunlight to energy, that power is stored in tiny lithium batteries that don’t harm the user or affect daily activities.

  Because of the distribution of sensors from toe to heel, the researchers could see how the pressure on parts of the foot is different in activities such as walking versus running. During walking, pressure is applied sequentially from the heel to the toes, whereas during running, almost all sensors are subjected to pressure simultaneously. In addition, during walking, the pressure application time accounts for about half of the total time, while during running, it accounts for only about a quarter.

  The smart insoles could support gait analysis to detect early abnormalities associated with foot pressure-related conditions like diabetic foot ulcers, musculoskeletal disorders such as plantar fasciitis, and neurological conditions such as Parkinson’s disease.

  Because the system uses machine learning to learn and classify different types of motion, it offers opportunities for personalized health management, including real-time posture correction, injury prevention, and rehabilitation monitoring. Customized fitness training may also be a future use, the researchers said. “The interface is flexible and quite thin, so even during repetitive deformation, it can remain functional,” said Dr. Li. “The combination of the software and hardware means it isn’t as limited.”

  Researchers expect the technology will likely be available commercially within the next three to five years. Next steps to advance the work will be aimed at improving the system’s gesture recognition abilities, which, according to Dr. Li, will likely be helped with further testing on more diverse populations. “We have so many variations among individuals, so demonstrating and training these fantastic capabilities on different populations is something we need to give further attention to,” she said.

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• Muffaletta-Style Olive Salad

  This flavorful mix of peppers, olives, and onions defines the muffaletta sandwich—you can choose a mix of your favorite meats and cheeses, like capicola, prosciutto, salami, mozzarella, and provolone, but don’t leave off the olive salad! A batch will stay fresh in the fridge for about a week.

  Ingredients

  • 1 small red onion, peeled and quartered
  • 1 cup pitted kalamata olives
  • 1 cup pitted Castelvetrano olives
  • 2 cups frozen artichoke hearts, thawed
  • 8 Italian hot peppers
  • 1 large red bell pepper, roasted and seeded (see “Quick Kitchen Nugget” in weekly newsletter)
  • 6 tablespoons capers, drained
  • 4 anchovy fillets or 1 tablespoon anchovy paste
  • 1 tablespoon dried oregano 
  • 1 teaspoon crushed red pepper flakes
  • 1/4 cup extra virgin olive oil
  • 1/4 cup best-quality red wine vinegar

  Directions

  Step 1

  To the bowl of a large food processor add the onions, olives, and artichokes and pulse until coarsely chopped. Add in the hot peppers, bell pepper, capers, anchovies, oregano, and red pepper flakes and pulse again until finely chopped (don’t let the mixture turn into a paste).

  Step 2

  Transfer to a large bowl and fold in the olive oil and vinegar. Let sit for 30 minutes so that the flavors can meld before using or refrigerating.

  Yields about 4 cups

• Olive Oil Hunter News #214

  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

  

  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 

  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.

  

  

  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.”

  

  

  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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• 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

• Olive Oil Hunter News #213

  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 

  

  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

  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. 

  

  

  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 

  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.

  

  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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• 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

For Your Best Health

The MIND Diet for Brain Health: More Benefits of Olive Oil

According to a new study from researchers at the Columbia University Mailman School of Public Health and The Robert Butler Columbia Aging Center, a very specific brain-boosting diet has been linked to reduced dementia risk and a slower pace of aging. The study, “Diet, Pace of Biological Aging, and Risk of Dementia in the Framingham Heart Study,” published in the Annals of Neurology, also explains how the diet helps slow down the processes of biological aging.

“Much attention to nutrition in dementia research focuses on the way specific nutrients affect the brain,” said Daniel Belsky, PhD, associate professor of epidemiology and a senior author of the study. “We tested the hypothesis that healthy diet protects against dementia by slowing down the body’s overall pace of biological aging.”

The researchers used data from the second generation of the Framingham Heart Study, the Offspring Cohort. Participants were 60 years of age or older and free of dementia and had available dietary, epigenetic, and follow-up data. Follow-up was done at nine examinations, approximately every 4 to 7 years, which included a physical exam, lifestyle-related questionnaires, blood sampling, and, starting in 1991, neurocognitive testing. Of 1,644 participants included in the analyses, 140 developed dementia. 

To measure the pace of aging, the researchers used an epigenetic clock called DunedinPACE developed by Dr. Belsky and colleagues at Duke University and the University of Otago in Dunedin, New Zealand. The clock measures how fast a person’s body is deteriorating as they grow older, “like a speedometer for the biological processes of aging,” explained Dr. Belsky.

“We have some strong evidence that a healthy diet can protect against dementia,” said Yian Gu, PhD, associate professor of neurological sciences at Columbia University Irving Medical Center and the other senior author of the study, “but the mechanism of this protection is not well understood.” Past research linked both diet and dementia risk to an accelerated pace of biological aging. “Testing the hypothesis that multi-system biological aging is a mechanism of underlying diet-dementia associations was the logical next step,” explained Dr. Belsky.

The research determined that higher adherence to the MIND diet slowed the pace of aging as measured by DunedinPACE and reduced risks for dementia and mortality. Furthermore, slower DunedinPACE accounted for 27% of the diet-dementia association and 57% of the diet-mortality association.

“Our findings suggest that slower pace of aging mediates part of the relationship of healthy diet with reduced dementia risk, and therefore, monitoring pace of aging may inform dementia prevention,” said first author Aline Thomas, PhD, of the Columbia Department of Neurology and Taub Institute for Research on Alzheimer’s Disease and the Aging Brain. “However, a portion of the diet-dementia association remains unexplained, therefore we believe that continued investigation of brain-specific mechanisms in well-designed mediation studies is warranted.”

“We suggest that additional observational studies be conducted to investigate direct associations of nutrients with brain aging, and if our observations are also confirmed in more diverse populations, monitoring biological aging may indeed inform dementia prevention,” noted Dr. Belsky.

Exactly What Is the MIND Diet?

MIND is a hybrid of the Mediterranean and DASH diets, tailored to reflect key findings from nutrition and dementia research. It details serving sizes of specific foods to focus on and which to limit, primarily those high in saturated fat, which is known to negatively affect brain health. 

Foods and portions to eat every day: 1/2 to 1 cup green leafy vegetables, 1/2 cup other vegetables, 2 tablespoons extra virgin olive oil, and three 1-ounce servings of whole grains. 

Foods and portions to eat over the course of each week: 5 ounces nuts, 2-1/2 cups berries, 1-1/2 cups legumes, two 3-to-5-ounce servings of skinless poultry, and 3-to-5 ounces fish.

Foods to limit to these weekly totals: three or fewer 3-to-5-ounce servings of red and processed meats, 1 ounce whole-fat cheese, 1 fried or fast food, and 4 sweet servings. If desired, no more than 1 teaspoon of butter or stick of margarine a day.

Mini Pistachio Thumbprint Cookies Recipe, For Your Best Health: The Mediterranean Diet (Still No. 1)

Among the most important news items I share in this newsletter are results of scientific studies on the benefits of olive oil and, in a larger context, the Mediterranean diet. I love to report on research that shows how this way of eating—and living—has positive impacts on heart and brain health and can help ward off serious chronic diseases including diabetes and dementia. 

It’s also rewarding to see how the diet has been adopted here in the US and how many of our esteemed institutions, such as the American Heart Association and the Cleveland Clinic, recommend it. An annual survey that so many people appreciate reading is the U.S. News & World Report’s ranking of dietary plans or “Best Diets.” And for the seventh year in a row the Mediterranean diet triumphs in the top spot. I’ll detail the highlights of the magazine’s reasoning right after this delicious recipe for cookies you can enjoy guilt-free—in moderation, of course.

Mini Pistachio Thumbprint Cookies

• Mini Pistachio Thumbprint Cookies

  With a minimal amount of sugar, these cookies pack all the heart-healthy benefits of nuts, a key food—along with extra virgin olive oil—of the Mediterranean diet. Though sweets are the smallest food group on the Mediterranean diet food pyramid, we know that an occasional treat can help us stay on track with this healthful way of eating. This recipe shows that you don’t have to make huge sacrifices to enjoy it.

  Ingredients

  • 1 cup shelled pistachios
  • 1-1/2 cups almond flour
  • 1/2 cup granulated sugar
  • 2 large egg whites
  • 1/4 teaspoon sea salt
  • 2 tablespoons extra virgin olive oil
  • 1/2 teaspoon almond extract
  • 1 teaspoon vanilla extract or paste
  • 1/4 cup raspberry or apricot all-fruit (no sugar added) preserves, such as Polaner or St. Dalfour

  Directions

  Step 1

  Preheat your oven to 350°F. Line two rimmed sheet pans with parchment paper. Use a spice or coffee bean grinder to pulverize the pistachios (you may need to do this is batches). Transfer to a large bowl along with the almond flour and sugar, and mix thoroughly.

  Step 2

  In a stand mixer or large bowl with a hand mixer, beat the egg whites and salt at a low speed until frothy, then increase the speed and beat until you get soft peaks. Briefly whip in the olive oil and the extracts. Fold the whites into the nut mixture with a large spatula until fully combined. The dough will be very firm.

  Step 3

  Using a 1-inch ice cream scoop or melon baller, make dough balls and evenly space them on the parchment-lined pans. Use your thumb to make an indentation in the top of each cookie, flattening the centers and then filling each with a half-teaspoon or so of preserves.

  Step 4

  Bake just until set, about 15 minutes, rotating the pans halfway through. Wait 5 minutes before transferring the cookies to a rack to cool. When completely cooled, store in an airtight tin. 

  Yields about 44 cookies

For Your Best Health

The Mediterranean Diet: Still No. 1

According to the U.S. News & World Report 2024 rankings, created in partnership with The Harris Poll and with input from a panel of leading health experts, the Mediterranean diet has once again taken the No. 1 spot in the Best Diets Overall category, thanks to its focus on diet quality and primarily plant-based foods. The Mediterranean diet also claimed the top spot in the categories Best Diets for Diabetes, Best Heart-Healthy Diets, Easiest Diets to Follow, Best Diets for Bone and Joint Health, Best Family-Friendly Diets, and Best Diets for Healthy Eating, and the No. 2 spot in the Best Weight Loss Diets and the Best Plant-Based Diets categories. 

One of the reasons it’s both adoptable and adaptable is that there are so many cuisines to choose from when looking for recipes. Dishes that are popular in Turkey and Greece will offer different tastes than those from Italy, France, or Spain or from Morocco and other North African countries. But the unifying elements are the same: the emphasis on vegetables, fruits, extra virgin olive oil, nuts, whole grains, legumes, herbs, spices, and other plant-based foods that leave you feeling satisfied; minimal food processing; and a convivial atmosphere in the kitchen and at the table. 

The Mediterranean diet also ranks high for what it leaves out:saturated fat, added sugars, and excess salt—all so prevalent in the typical American diet and so likely to leave you wanting more because foods with a low-nutrient profile are not truly satisfying. Eating them regularly also poses health risks. Eating a Mediterranean-style diet, on the other hand, translates to a longer life, a higher quality of life, and a lower risk of chronic diseases such as cancer, dementia, and heart disease.

The Mediterranean diet food pyramid is a great way to visualize the foods to focus on and how often to eat them. Whole grains, legumes, vegetables, fruit, and olive oil make up most of your daily intake. Seafood can be enjoyed a few times a week; animal proteins like poultry, eggs, cheese, and yogurt less often; and red meat less often still. But you also have a lot of leeway, so you don’t need to feel guilty about eating foods not on the pyramid. Nothing is totally eliminated, though you’re advised to eat foods like sugary desserts, butter, heavily processed foods like frozen meals, candy, and refined grains and oils sparingly.

To get started on the Mediterranean diet, or to more closely follow it, U.S. News & World Report suggests these tips:

• Think of meat as your side dish and whole grains or vegetables as your main dish. 
• Look beyond Greek and Italian cuisines for inspiration—in all, 22 countries border the Mediterranean Sea!
• As with any diet, do some advance meal planning so you won’t be tempted by convenience foods after a long day at work. For instance, cook up a batch of grains or lentils on the weekend to use for meals throughout the following week.
• Make water your main source of hydration. Wine is considered optional and then only in moderation—one to two glasses per day for men and one glass per day for women.

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