Fresh-Pressed Olive Oil Club
Pressing Report Page 87

Mediterranean Diet Is Linked to Higher Muscle Mass, Bone Density after Menopause

Posted on by The Olive Oil Hunter

Reprinted from an article by the Endocrine Society, March 20, 2018.

The heart-healthy Mediterranean diet also appears to be good for an older woman’s bones and muscles, a new study of postmenopausal women in Brazil finds. The study results were presented Monday, March 26, at ENDO 2018, the Endocrine Society’s 100th annual meeting in Chicago.

The researchers reported finding higher bone mass and muscle mass in postmenopausal women who adhered to a Mediterranean diet than in those who did not. This way of eating involves a high intake of fruits and vegetables, grains, potatoes, olive oil and seeds; moderately high fish intake; low saturated fat, dairy, and red meat consumption; and regular but moderate drinking of red wine. The Mediterranean diet has been linked to a lower risk of heart disease, diabetes, cancer, and certain other chronic diseases.

Few studies, however, are available about the Mediterranean diet and its effects on body composition after menopause, said the study’s lead investigator, Thais Rasia Silva, Ph.D., a postdoctoral student at Universidade Federal do Rio Grande do Sul in Brazil. This information is important, she said, because menopause, with its decline in estrogen, speeds a woman’s loss of bone mass, increasing her risk of the bone-thinning disease osteoporosis and broken bones. In addition, menopause and aging reduce muscle mass. Silva said declines in skeletal muscle mass and strength in older people are major contributors to increased illness, reduced quality of life and higher death rates.

Silva and her co-workers conducted their study in 103 healthy women from southern Brazil, who had an average age of 55 and who had gone through menopause 5.5 years earlier, on average. All women underwent bone scans to measure their bone mineral density, total body fat, and appendicular lean mass, which was used to estimate skeletal muscle mass. The subjects also completed a food questionnaire about what they ate in the past month.

A higher Mediterranean diet score (MDS), meaning better adherence to the Mediterranean diet, was significantly associated with higher bone mineral density measured at the lumbar spine and with greater muscle mass, Silva reported. This association, she said, was independent of whether the women used hormone therapy previously, their prior smoking behavior, or their current level of physical activity, as measured by wearing a pedometer for six days.

“We found that the Mediterranean diet could be a useful nonmedical strategy for the prevention of osteoporosis and fractures in postmenopausal women,” Silva said. Given the many health benefits of the Mediterranean diet, Silva added, “Postmenopausal women, especially those with low bone mass, should ask their doctor whether they might benefit from consuming this dietary pattern.”

Preventive Medicine: Secrets of Olive Oil Explained

Posted on by The Olive Oil Hunter

Adapted from an article in the New Haven Register by Dr. David Katz, July 1, 2018

In late June 2018, Yale University hosted the Mediterranean Diet Roundtable conference. Among the presentations were two by world-leading experts in the bioactive components of olive oil, Eleni Melliou, PhD, and Prokopios Magiatis, PhD, both from the University of Athens.

Among those many compounds is oleocanthal, a polyphenol and potent antioxidant found in olives. It is established to inhibit COX1 and COX2 enzymes. What does that mean? The first, inhibition of COX1, is what ibuprofen does. The second, inhibition of COX2, is what Celebrex does. So, oleocanthal-rich olive oil (let’s call this “OROO”) has potent anti-inflammatory, and potentially analgesic (pain reducing) properties. What does the research show?

As presented by my colleagues from Athens, a study of OROO in 200 men in Spain showed a linear increase in protective HDL cholesterol, and a decline in LDL cholesterol. In a study of 24 women with hypertension, OROO was found to lower blood pressure, improve endothelial function and lower CRP, an important inflammatory marker. Multiple other studies cited by my Greek colleagues replicated these effects.

OROO has been shown to inhibit platelet aggregation as well, the mechanism responsible for acute myocardial infarction. Like ibuprofen, aspirin inhibits COX1, so there is a clear case for the actions of compounds in olive oil to resemble effects seen with these drugs.

Aspirin is used routinely as a cardioprotective agent because it inhibits platelet aggregation.

Oleocanthal derived from olive oil has been shown to induce the clearance of the plaques associated with Alzheimer’s disease from the brains of experimental animals. Results of a human trial, announced just last month, showed an improvement in Alzheimer’s symptoms, and delayed progression of the disease, with OROO.

Oleocanthal has also been shown to induce cancer cell death. In an ongoing study of patients with chronic lymphocytic leukemia, OROO daily for three months significantly reduced the numbers of cancerous white blood cells relative to placebo.

Now, let’s put it all in context.

The active compounds in olive oil, like oleocanthal, are highly concentrated in the unripe olives used to make cold-pressed, extra virgin olive oil. They are almost completely absent from the ripe olives used to make the lesser varieties of olive oil that often populate the shelves of American supermarkets. Details matter.

The above does not make the case that olive oil, or a Mediterranean diet, is required for good health. But the above certainly does make the case that genuinely good olive oil has genuinely good health effects. No surprise, then, that of the world’s five Blue Zone populations, two have OROO-rich, Mediterranean diets. That, too, is evidence that matters.

I find the weight of evidence regarding extra virgin olive oil, OROO, and oleocanthal extremely compelling. I am fully persuaded that “good” olive oil is a signature contributor to the many benefits of one of the world’s truly great diets.

I am also persuaded, however, again based on the full weight of relevant evidence, that no one food or nutrient accounts for the net effects of the overall diet. The one true toxin I see all too often in the mix—corrosive to consensus, understanding, common ground, and common cause—is cherry-picked science to make the case for any given diet. The pits are concentrated there, so be careful not to swallow that!

Portuguese Rice and Tomatoes

Posted on by The Olive Oil Hunter

The Portuguese are very talented at creating wonderful combinations from a limited palette of ingredients. Rice and tomatoes is a great example. Serve with roasted meats, especially chicken, and plenty of premium extra virgin olive oil.

Ingredients

  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon bacon fat or lard
  • 1 small onion, diced (about 1 cup)
  • 2 garlic cloves, minced
  • 2 cups fresh tomatoes, peeled, seeded, and cut into 1-inch dice, with juices
  • 1 1/2 cups vegetable or chicken broth
  • 1 cup long-grain white rice
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Directions

Step 1

In a medium pot with a tight-fitting lid, melt the bacon fat in the olive oil over medium heat. Add the onions and garlic and cook for 4 minutes. Add the tomatoes with their juices; cover, then simmer for 30 minutes.

Step 2

Add the stock; increase the heat and bring the mixture to a boil. Stir in the rice, salt, and pepper. Lower the heat to achieve a gentle simmer. Cover and cook the rice for about 20 minutes, or until tender. Fluff the rice with a fork before serving.

Serves 4 — Recipe adapted from The Food of Portugal by Jean Anderson (William Morrow, 1994)

Olive Oil Cake with Lemon and Almonds

Posted on by The Olive Oil Hunter

This easy-to-make cake is moist (thanks to the olive oil), dense, and very satisfying with a cup of coffee or tea or a glass of Spanish sherry or Portuguese port. If you’re feeling fancy, arrange a paper doily on top of the cake before sifting powdered sugar over it. Carefully remove the doily to preserve the pattern.

Ingredients
  • 1 1/2 cups cake flour
  • 1/4 cup finely ground almonds
  • 1/4 teaspoon salt
  • 2 teaspoons baking powder
  • 1 cup granulated sugar
  • Zest from two lemons
  • 3 large eggs
  • 1/4 cup freshly squeezed lemon juice
  • Scant 1 cup of full-fat unsweetened Greek yogurt
  • 2/3 cup extra virgin olive oil
  • Powdered sugar to top the cake

Directions

Step 1

Preheat the oven to 375°F. Grease and flour a 9-inch cake pan.

Step 2

In a medium bowl mix together the flour, ground almonds, salt, and baking powder.

Step 3

Massage the lemon zest into the sugar by rubbing it with your fingers, allowing the sugar to become infused with the zest’s flavor.

Step 4

In a separate bowl, beat the sugar and eggs on medium high for about 2 minutes, using a hand mixer or stand mixer. Whisk in the lemon juice and Greek yogurt on low speed. While the mixer is running, add the olive oil in a thin stream. When the oil is incorporated, fold in the flour mixture by hand, using a rubber spatula. Stop mixing as soon as everything is combined; don’t overmix.

Step 5

Pour the batter into the prepared cake pan and bake about 50 minutes or until a toothpick inserted in the middle comes out with only a few crumbs. Cool on a wire rack for 20 minutes, then remove from the cake pan. Cool completely. Dust the top lightly with powdered sugar before serving.

Serves 8 — Recipe adapted from spanishabores.com