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Olive Oil Hunter #206

Posted on by The Olive Oil Hunter

Barley Bowl Recipe, Spotlight on Green Peas (Vegetable or Legume?), Hearing and Your Health, Storing Grains, When Worries About Not Sleeping Keep You Up at Night

Whole grains are an important part of the Mediterranean diet—and should be part of every diet, not only for their nutrients but also for the depth of flavor that is missing in refined products. Barley bowls are a great way to enjoy this nutty-tasting grain, and you can customize it with your favorite seasonal vegetables any time of the year. When it comes to good health, many people aren’t aware of the impact hearing loss can have on their lives, physically and socially—there’s a new app that lets you check on your own. I’m also sharing advice from the American Academy of Sleep Medicine to calm concerns among people who might be going too far in their efforts to get better sleep.

Barley Bowl

  • Barley bowl Barley Bowl

    Barley is a nutritious whole grain that retains far more nutrients than pearl barley. It does take longer to cook and tends to require more water, but the taste is more than worth it, and you can make it up to 3 days in advance. I like to enhance this medley with pomegranate molasses. A staple in Mediterranean and Middle Eastern cuisines, it’s a luscious sweet-tart syrup made by boiling down pomegranate juice until it becomes thick. It’s available at spice and gourmet shops, but it’s easy enough to make on your own…with a little patience—expect a couple of cups of juice to take an hour or more to reduce (check the pot often and stand by when it gets close to the syrup stage to avoid burning it). 

    Ingredients

    • 1 cup uncooked hulled barley
    • 8 cups water, divided use
    • 4 tablespoons extra virgin olive oil, plus more for drizzling
    • 1 large sweet onion, chopped 
    • 1 teaspoon coarse sea salt 
    • 8 ounces white mushrooms, cleaned and thinly sliced
    • 4 garlic cloves, minced
    • 1 teaspoon freshly ground black pepper
    • 1 tablespoon each chopped fresh flat-leaf parsley and thyme leaves
    • 8 ounces spinach leaves, rinsed, patted dry, and rough-chopped
    • 1 cup green peas, fresh or frozen (see Healthy Ingredient Spotlight in weekly newsletter)  
    • Optional: 1 tablespoon pomegranate molasses, more to taste

    Directions

    Step 1

    Add the dry barley and 6 cups of water to a wide saucepan. Bring to a boil and then turn down the heat and simmer for an hour, stirring occasionally and checking that the water doesn’t evaporate before the barley is done; if needed, add more water, 1 cup at a time. For the last 10 minutes, stir continuously to prevent scorching as the last of the water gets absorbed.

    Step 2

    Defrost the peas if frozen. Heat a wok or wide sauté pan over medium heat. When hot, add the olive oil and onions; cook until the onions turn translucent, sprinkling them with salt after 5 minutes. Add the mushrooms, garlic, black pepper, and herbs; continue cooking until the mushrooms give up most of their liquid. Push the other vegetables to the side and add the spinach, a handful at a time, cooking each batch until wilted. 

    Step 3

    When all the vegetables are tender, fold in the peas, cooked barley, and pomegranate molasses, if using. Serve in deep bowls with a drizzle of olive oil.

    Yields 4 servings

Healthy Ingredient Spotlight: Green peas: vegetable or legume?

Healthy Ingredient Spotlight

Green Peas: Vegetable or Legume?

Green peas in a bowl

Whether snap peas or green peas (or snow peas for that matter), peas are classified as legumes—plants that make pods with seeds or beans inside. Legumes also include all types of lentils; beans, including soybeans and chickpeas (garbanzo beans); and dried yellow and green split peas.

Confusing the situation, the USDA puts green peas not in the “beans, peas, and lentils group” but rather in with traditional veggies because, the agency says, peas’ nutrients align better with those of vegetables than those of legumes (it also describes them as “starchy” vegetables). The bottom line? No matter what you call them, peas are delicious and packed with nutrients, and they make a great addition to many recipes.

Quick kitchen nugget basket icon

Quick Kitchen Nugget

Storing Grains

Because whole grains include natural oils, it’s important to store them correctly. As with extra virgin olive oil, grains’ natural enemies are heat, light, and moisture! If stored properly in airtight containers, grains like barley, farro, brown rice, and spelt will keep for up to 6 months on a cool, dry pantry shelf or up to a year in the freezer. For amaranth, oats, and quinoa, it’s 4 months on the shelf and 8 in the freezer. Buckwheat and millet are the most perishable—use within 2 months when stored on a shelf, within 4 in the freezer. If you transfer grains to your own container after opening the package, write down the package’s use-by date as a reminder. 

For Your Best Health: Can you hear me now?

For Your Best Health

Can You Hear Me Now? 

The Johns Hopkins Bloomberg School of Public Health has released an app, Hearing Number, that makes it free, fast, and easy to test your hearing. It introduces the most widely used clinical measure for hearing as a wellness metric that can be tracked over time. The app is part of a public health campaign to raise awareness about the importance of monitoring, protecting, and optimizing hearing at all ages. 

Hearing Number will tell someone, in decibels, the softest speech sound they can hear in each ear. Children and young adults with healthy hearing can have a Hearing Number as low as -10 dB; this number increases as we get older. The higher someone’s Hearing Number is, the harder it is for them to hear and communicate in noisy places.

Man using hearing app to determine hearing number

“The Hearing Number gives everyone a way to easily understand and think about their hearing over their lifetime, beginning as a teenager,” says Frank Lin, MD, PhD, lead creator of the app and director of the Johns Hopkins Cochlear Center for Hearing and Public Health at the Bloomberg School. “Many of us track simple metrics about ourselves like our blood pressure and our step count, but people have never had a way to measure their hearing in the same way. By knowing their Hearing Number, people can understand this important aspect of their health, track the changes to their hearing that occur naturally over time, and know when to use technologies to protect their hearing and hear better.”

Your Hearing Number—known clinically as the 4-frequency pure tone average—is one of many ways that audiologists and other hearing care professionals measure hearing and is the basis of the broad categories that the World Health Organization uses to define hearing loss. WHO estimates that 700 million—or 1 in 10—people worldwide will have hearing loss by 2050, with over 1 billion young people currently at risk of preventable hearing loss due to unsafe listening practices. Risk of hearing loss increases with age, with more than 25% of people over 60 affected by hearing loss globally, according to WHO. In the US, about 1 in 3 people between the ages of 65 and 74 has hearing loss, according to the National Institutes of Health.

Hearing is foundational to social and cognitive health. A 2023 study led by Bloomberg School researchers found that treating hearing loss in older adults at increased risk for cognitive decline slows down loss of thinking and memory abilities. Research has also linked hearing loss to increased risk of depression, falls, fatigue, loss of thinking and memory abilities, and social isolation. “Connecting people with their hearing through a simple metric has the potential to drive a shift in how people think about and prioritize their hearing throughout their lives,” said Dr. Lin.

The Hearing Number app is available for iOS and Android smartphones. The test requires headphones or earbuds and takes about 5 minutes to complete in a quiet setting. The app does not collect user personal data and users can share the app without sharing personal data. 

Fitness Flash: More Motivation to Get Moving

Fitness Flash

When Worries About Not Sleeping Keep You Up at Night

A recent survey from the American Academy of Sleep Medicine highlights a surprising paradox: 81% of Americans report losing sleep due to worries about sleep problems. This illustrates the growing pressure to achieve “perfect sleep,” fueled by social media trends, wellness products, and sleep tracking technology. 

“Concerns about getting enough high-quality sleep can create a vicious cycle of stress and sleeplessness for some people,” said Anita Shelgikar, MD, MHPE, a sleep medicine physician and president-elect of the AASM. “Prioritizing sleep is great for overall health and well-being. For some, however, a heavy focus on optimizing sleep can actually lead to a decrease in sleep quality and sleep quantity.” 

While many people embrace rigorous sleep optimization routines, from advanced tracking apps to highly structured rituals, often in pursuit of achieving that “perfect” 8 hours of sleep, experts caution that these things can unintentionally fuel sleep anxiety, a condition called orthosomnia.

“Sleep maximization can sometimes turn what should be a restorative process into a high-pressure task,” Dr. Shelgikar noted. “Highly detailed sleep tracking and optimization can cause some individuals to become overly critical of their sleep patterns, leading to heightened stress and potentially worsened sleep over time.” 

The AASM recommends the following strategies to ease worries and promote better sleep: 

  • Create a relaxing environment: Make your bedroom a calming space. Keep it dark, quiet, and cool, and invest in comfortable bedding. 
  • Practice relaxation techniques: Engage in activities such as deep breathing, meditation, or journaling to help calm and clear your mind before bedtime. 
  • Understand the role of sleep tracking data: If you’re using sleep technologies, think of them as guides and tools, not rigid scorekeepers. 
  • Seek professional help: If you continue to experience sleep-related stress or sleeplessness, talk with your health care professional or sleep medicine specialist for further evaluation of your sleep. 

“Sleep doesn’t have to be perfect every night,” Dr. Shelgikar added. “The key is focusing on sustainable habits and broad trends related to your sleep. The goal is to get the amount of sleep you need to wake up refreshed and well rested on a regular basis.” 

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Olive Oil Hunter News #204

Posted on by The Olive Oil Hunter

Pasta with Green Sauce Recipe, Spotlight on Winter Greens, Reserving Pasta Water, Chill Out in the Sauna and Resolution Reboot

Ready to shake up pasta night? I’ve got just the recipe—a vibrant winter greens sauce that takes just a few minutes to make. It’s delicious on its own or with your favorite protein. Looking for a way to take the edge off winter? A new study suggests that spending time in the sauna is more than relaxing—it’s good for heart health! And speaking of health, if your New Year’s resolutions are fading from view, the University of New Hampshire has ideas for a reboot.

Pasta with Green Sauce

  • Pasta with Green Sauce Pasta with Green Sauce

    This is a tasty yet simple prep for pasta, perfect for a weeknight meal. Roasted garlic adds great depth of flavor—spread any leftover cloves on slices of toasted crusty bread. The garlic can be made in advance and kept in the fridge for about a week (after cooling, squeeze out the softened garlic from each clove and store in a sealed jar). I’ve suggested thin spaghetti for this dish, but choose any shape you like, cooked according to package directions. 

    Ingredients

    • 1 head garlic
    • 5 tablespoons extra virgin olive oil, divided, plus more for drizzling
    • 3 teaspoons coarse sea salt, divided use, plus more to taste
    • 8 ounces spinach, trimmed as needed (see Healthy Ingredient Spotlight in our weekly newsletter)
    • 1 pound thin spaghetti or other pasta
    • 2-ounce chunk Parmigiano-Reggiano, plus more for serving
    • 1/2 teaspoon pepperoncini or red pepper flakes
    • 1/2 teaspoon freshly ground black pepper, plus more to taste

    Directions

    Step 1

    Peel off the papery outer layers from the garlic while keeping the bulb intact. Slice about a 1/2 inch off the top; you can trim the roots but don’t cut them off or the cloves won’t hold together. Place the garlic cut side up on a piece of parchment paper, then drizzle 1/2 tablespoon of olive oil on the exposed cloves. Fold the long sides of the parchment paper over the garlic, then fold the ends underneath to make a packet. Place on a rimmed sheet pan and roast for 45 to 60 minutes, until the cloves are golden and soft and start to shrink away from the peel. 

    Step 2

    Prepare an ice bath by filling a large bowl with ice and cold water; set aside. Fill a stockpot with 4 quarts of water and bring to a boil. Add 2 teaspoons of salt and the spinach. Cook for 2 minutes, then use a spider skimmer or slotted spoon to move the spinach to the ice bath (this chill-down helps retain its color), leaving the pot of boiling water on the stove. 

    Step 3

    Add the pasta to the pot of boiling water and cook until tender, about 10 minutes. When the pasta is half cooked, prepare the sauce. Pare any rind off the cheese, cut it into cubes, place in your food processor, and pulse until the cheese is nearly a powder. Remove 1/4 cup of cheese from the work bowl and set aside. Add in the spinach, 6 cloves roasted garlic, the pepperoncini or red pepper flakes, the remaining salt, and the black pepper. Process until smooth, adding 1/4 to 1/2 cup of liquid from the pasta pot if needed.

    Step 4

    Drain the pasta, transfer it to a large bowl, and toss with the sauce, thoroughly coating it. Serve each portion with a drizzle of olive oil and a sprinkle of the reserved cheese.

    Yields 4 servings

Healthy Ingredient Spotlight: Winter Greens

Healthy Ingredient Spotlight

Winter Greens

Winter Greens: Swiss Chard

Spinach is just one of the many delicious greens available this season. Kale, especially the milder lacinto kale; collard, beet, mustard, and turnip greens; escarole (wonderful in my Italian wedding soup); and Swiss or rainbow chard are other flavorful varieties, delivering vitamins such as A, C, and K; the B vitamin folate; minerals including calcium, potassium, and iron; and a bounty of phytonutrients.

Winter greens make great salads and side dishes. Heartier greens, like kale and collards, do take longer to cook. If you want to try them for my Pasta with Green Sauce, remove any hard ribs and let them boil for 5 minutes before proceeding with the recipe. 

Quick Kitchen Nugget: Reserving Pasta Water

Quick Kitchen Nugget

Reserving Pasta Water

This simple hack, an essential part of classic pasta dishes like cacio e pepe, is a flavorful way of thinning sauces. Pasta water not only adds some salt but also some starch, which lends creaminess to a sauce as it emulsifies with the olive oil in a recipe. Simply ladle out a cup or so of the cooking liquid before draining pasta and use as needed. To really amp up the flavor, experiment with pasta imported from Italy because of the excellent flours used.

For Your Best Health: Chill Out in the Sauna

For Your Best Health

Chill Out in the Sauna

Woman in sauna

Most of us think of the cozy warmth of a sauna as a great way to relax. Now, thanks to a study done by researchers from Lulea University of Technology and Umeå University in Sweden and the Montreal Heart Institute’s EPIC Centre in Canada, we know that the benefits of sauna time go far beyond relaxation to include lower blood pressure, higher energy levels, and improved sleep, adding up to better physical and mental health.

The study compared the demographic characteristics, health status, and lifestyle habits of sauna users and nonusers. People who frequented saunas one to four times a month had fewer diagnoses for hypertension. They also reported less pain, higher happiness and energy levels, and more satisfying sleep.

When people are in a sauna, their core temperature rises so they sweat more to cool down, a process facilitated by increased blood flow. When blood vessels are exposed to sustained heat for several minutes, they dilate to boost blood flow, thereby removing heat from the body and cooling the body down. “In time, this dilation mechanism helps increase blood vessel elasticity and may thus explain the lowering of blood pressure,” said Earric Lee, PhD, a postdoctoral researcher at the EPIC Centre.

After exposure to heat, the body begins to cool but does not merely return to the baseline homeostatic temperature: It actually drops even lower. As a result, sleep quality increases, as people enter the same state as when they start to fall asleep and their body temperature drops.

Endorphins are also released into the bloodstream when the body is exposed to heat. “This may be one of the reasons why we feel so good after a sauna,” said Dr. Lee. “That same sensation of well-being may mask our aches and pains. They may not disappear completely, but we do feel better.”

Dr. Lee wants to go a step further and find out whether sauna use may also benefit cardiac rehabilitation patients. The idea is to place patients suffering from heart disease in a sauna immediately after exercise and determine, based on their response, whether heat multiplies the positive effects of physical activity.

“While I was doing my doctorate in Finland,” said Dr. Lee, “we conducted a study with sedentary individuals presenting cardiovascular risk factors. Even though the study period was only eight weeks long, we noted a decrease in blood pressure, improved cardiovascular condition, and lower cholesterol levels.” He’d now like to revisit this protocol and apply it to cardiac rehabilitation patients for 12 weeks to see whether they reach improved outcomes over those of individuals who only follow the cardiac rehabilitation program without going to the sauna.

Fitness Flash: Resolution Reboot

Fitness Flash

Resolution Reboot

Having a hard time keeping New Year’s resolutions going? That’s perfectly normal, according to Katie Godshall, LCSW-BACS, a clinical assistant professor in the College of Health and Human Services at the University of New Hampshire and an expert in the field of mental health—change can be hard. But before throwing in the towel, it’s important to remember why those resolutions were important to you in the first place.

“Don’t get overwhelmed with feelings of guilt and disappointment if the resolutions aren’t working for you,” said Dr. Godshall. “The most important thing is to be kind to yourself. Chances are your resolutions were focused on healthier choices for the new year, so rather than piling on the self-doubt and other bad feelings, take a moment to look at why your resolutions may not be working.”

Resolutions usually start out with a lot of motivation and drive, but over time the momentum can slow, causing people to quit altogether. Before giving up, ask yourself “what, how, and why” questions. “Make sure you’re being realistic,” she advised. “Ask yourself, what are you trying to accomplish? How are you trying to get it done? Why is it important? And make sure you’re not tackling too much too soon. Be honest with yourself, and if it’s not working for you, it’s perfectly fine to step back, reassess, and adjust—otherwise you’re doing yourself a disservice and may be just as unhappy sticking with the resolutions as you would be if you quit.” 

Dr. Godshall suggests reframing your view. Think of it not as quitting but as resetting your goals. You might even decide to pick another time of year that may better fit your goals. “We’re just coming off the holidays, filled with indulgence and chaotic schedules, so some people may already be starting off on a bad foot,” said Dr. Godshall. “Maybe use this time to prepare and set yourself up for success. For example, research good running sneakers, do some stretching, and opt to start a running routine in the spring, when the weather is nicer.”

Here are her tips for a resolution reboot:

Examine and reset goals. Maybe your resolution is too ambitious. Make sure it’s flexible enough to fit into your daily schedule.

Be kind to yourself. Rethinking goals is still moving forward—it’s not giving up, it’s adjusting, so avoid feeling guilty or thinking you’ve failed.

Resist perfection. Resolutions are supposed to help, not bring you down. Redirect and focus on what works best for you.

Find a resolution partner. Having someone—a friend, family member, or coworker—to collaborate with can give you external reliance and accountability.

Celebrate success. Recognize small milestones. Focus on your progress even if the road was bumpy. 

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Olive Oil Hunter News #202

Posted on by The Olive Oil Hunter

Chicken Scallopini with Olives Recipe, Spotlight on Balsamic Vinegar, Making Chicken Scallopini, The Future of Personalized Disease Prevention Plans and Exercise for Better Sleep

Looking to elevate midweek dinners? This chicken recipe is made with thin slices of cutlets, often called scallopini, which cook up quickly, and it’s finished with a sauce that comes together in just a few more minutes. I’m also sharing a fascinating look at the future of personalized health—how advances in technology may one day pinpoint your unique health risks and help you prevent them. One thing you can do right now is to learn how to get better sleep using exercise as an aid.

Chicken Scallopini with Olives

  • chicken scallopini with olives Chicken Scallopini with Olives

    Grated hard cheese, like Parmigiano-Reggiano, makes a great addition to panko for breading chicken. Olives and diced tomatoes combine for a zesty sauce. Choose whatever olives you like best. For a milder taste, I love Castelvetrano olives; for a stronger taste, go for Kalamata. 

    Ingredients

    • 3 tablespoons whole wheat flour 
    • 1 teaspoon coarse sea salt
    • 1 teaspoon freshly ground black pepper
    • 2 large eggs, well beaten
    • 1/2 cup freshly grated Parmigiano-Reggiano
    • 1/2 cup panko or fine fresh breadcrumbs
    • 1/4 cup extra virgin olive oil, plus more for drizzling
    • 4 boneless, skinless chicken breasts cut scallopini-style (see Healthy Ingredient in our weekly newsletter)
    • 4 ounces mushrooms, sliced
    • One 28-ounce can diced tomatoes
    • 1 cup pitted olives
    • 1/4 cup chopped fresh basil
    • 1 tablespoon capers with their brine
    • 1 tablespoon balsamic vinegar of Modena, such as Condimento Barili Exclusivi, plus more for drizzling

    Directions

    Step 1

    Set out three glass pie plates or wide bowls. In one, add and mix the flour, salt, and pepper; in another, place the beaten eggs; and in the third, add and mix the grated cheese and breadcrumbs. 

    Step 2

    Heat a large frying pan over medium heat. When hot, add the olive oil and, working quickly, dip a chicken piece in the flour, then the egg, and then in cheese-breadcrumbs, and add to the pan. Repeat with as many pieces as will fit without crowding; if necessary, cook in two batches. Sauté until the undersides are brown and crispy, about 5 minutes, then flip and continue to sauté until cooked through, about another 3 minutes or until an instant-read thermometer reads 165°F. Add the mushrooms to the pan and sauté lightly.

    Step 3

    If you cooked the chicken in batches, return them all to the pan. Add the tomatoes with all their juice, the olives, basil, capers, and brine and bring to a low boil. Cook for 5 minutes, using a spatula to scrape up any fond on the bottom of the pan. Drizzle on the vinegar and serve. Pass more vinegar and olive oil for drizzling.

    Yields 4 servings

Healthy Ingredient Spotlight: Balsamic Vinegar

Healthy Ingredient Spotlight

Balsamic Vinegar

A true balsamic vinegar crafted according to time-honored techniques in Modena, Italy, is the perfect balance of acidity, sweetness from grape must (the juice of freshly pressed grapes—skins, seeds, and stems), and woodiness from aging in special barrels. As a finishing touch, it imparts richness and complexity to savory dishes. And unlike commercial sauces and salad dressings, it has no added sugar—just natural sweetness from the grapes. 

Because you don’t want to cook it, balsamic is typically added as a last step or a garnish of sorts—it’s perfect drizzled over filet mignon or a fine risotto. It’s also a wonderful way to sauce mature or fresh cheeses, charcuterie, steamed vegetables, and savory tarts. I especially love it over strawberries, ice cream (especially vanilla olive oil ice cream), and flourless chocolate cake. 

Quick Kitchen Nugget: Making Chicken Scallopini

Quick Kitchen Nugget

Making Chicken Scallopini

Pounding chicken for scallopini

Slicing chicken into scallops is not as complicated as it sounds. The most important tool is a sharp, non-serrated knife, and the most important part of the technique is placing the palm of one hand straight out on the top of the breast as it lies flat on your cutting board—point your fingers toward the ceiling and away from your knife. With an average-sized breast, make one horizontal cut in the length of the breast to separate it in two. For a very large breast, you might be able to fillet it into 3 pieces—the top slice will most likely have less surface area than the others, and that’s fine. 

To make the pieces even thinner (the ideal thickness for fast cooking is about 1/4 inch), you can pound them between two pieces of parchment paper with a kitchen mallet or one end of a rolling pin. Start gently to avoid pounding a hole in the scallopini, and go across each piece in a uniform pattern for even thickness. 

For Your Best Health: The Future of Personalized Disease Prevention Plans

For Your Best Health

The Future of Personalized Disease Prevention Plans

Most of us know about general guidelines for healthy living, such as eating nutritious foods and getting daily exercise. But what if you could combine these lifestyle habits with a personalized plan that takes into account your unique risks for developing specific diseases in order to help catch and treat them early or prevent them altogether? According to Victor Ortega, MD, PhD, associate director for the Mayo Clinic Center for Individualized Medicine in Arizona, science is drawing closer to making personal health forecasts possible.

That’s because of new and sophisticated technologies that capture data spanning entire genomes, Dr. Ortega said. The complex scores are compiled from a combination of data from thousands to hundreds of thousands of a person’s DNA sequence variants. This type of large genome-wide data has the potential to predict disease risks, including heart disease, diabetes, and certain cancers.

Each person has millions of genetic variants, each having a small effect. But together, these variants can increase the risk of getting a condition. A polygenic risk score estimates the overall risk someone has of getting a disease by adding up the small effects of variants throughout an individual’s entire genome. 

“Imagine knowing your genetic predisposition for having a heart attack in your 50s or if you’re in the top 5% of the population for the risk of cancer or diabetes based on data from your whole genome. With this knowledge, you could make informed lifestyle choices and receive enhanced screenings to mitigate that risk,” Dr. Ortega said.

As a pulmonologist and genomic scientist, Dr. Ortega is leading a charge to breathe new life into precision medicine advancements. His mission is rooted in a deep commitment to health equities and inspired by his grandmother. “My grandmother died of asthma, and that should not have happened. She was Puerto Rican like me, and Puerto Ricans have the highest severity and frequency of asthma of any ethnic group in the world,” Dr. Ortega said. “They also represent less than 1% of people in genetic studies. So, I’ve made it a life mission to develop cures and diagnostics for people like my grandma and for all people.” 

Some people who don’t have a high risk score for a certain disease can still be at risk of getting the disease or might already have it. Other people with high risk scores may never get the disease. People with the same genetic risk can have different outcomes, depending on other factors such as lifestyle determining one’s lifelong environmental exposures, also called the exposome. Dr. Ortega said that getting to the point where all people know their polygenic risk scores will require a solid foundation of “omics” research and datasets, cutting-edge technologies, and further discoveries of gene-disease links, all of which are within his team’s expertise and capabilities. Omics is an emerging multidisciplinary field of biological sciences that encompasses genomics, proteomics, epigenomics, transcriptomics, metabolomics, and more.

“It’s going to take considerable work and planning, but it really is the way of the future,” he said. In the shorter term, Dr. Ortega plans to transition more omics discoveries from research laboratories to the clinic. Omics data can help identify the molecular culprits driving a person’s disease, as well as biomarkers that can lead to the development of targeted treatments and diagnostics.

Recent omics discoveries at the Mayo Clinic Center for Individualized Medicine have enabled scientists to predict antidepressant responses in people with depression and discover a potential therapeutic strategy for bone marrow cancer. Scientists have also used omics to pinpoint genetic variations that potentially increase the risk for severe COVID-19, uncover potential clues for preventing and treating gliomas, and unravel the genetic mystery of a rare neurodevelopmental disorder.

Dr. Ortega is leading the development of a polygenic risk score framework for Mayo Clinic, beginning with interstitial lung disease. This condition, marked by the progressive scarring of lung tissue, is influenced by both rare gene variants and a collection of more common variants, all of which are captured together in polygenic risk scores.

Drawing from his years of extensive clinical experience in treating patients with severe respiratory illnesses, Dr. Ortega is also working to expand genomic testing to a broader set of diseases. He highlights the center’s collaborative Program for Rare and Undiagnosed Diseases as an effective model that he hopes to amplify. The program proactively engages healthcare teams across Mayo’s clinical practice to conduct targeted genomic testing for patients with a suspected rare genetic disease. Expanding this strategy to more diseases will help build collaborations across Mayo and educate more clinicians on genomics. It may also ensure that the most effective genomic sequencing tests are given to patients, ultimately improving patient care and outcomes.

Fitness Flash: Exercise for Better Sleep

Fitness Flash

Exercise for Better Sleep

“Engaging in winter sports and recreational activities is an excellent way to support cardiovascular health and overall well-being,” said Alexander P. Sah, MD, FAAOS, orthopedic surgeon and spokesperson for the American Academy of Orthopaedic Surgeons (AAOS), the world’s largest medical association of musculoskeletal specialists. “However, cold weather brings unique risks that shouldn’t be ignored. Each year, healthcare facilities across the country see an uptick in bone and joint injuries tied to winter activities, many of which are preventable with the right preparation and safety measures.”

Meditate before bed for restful sleep

When you’re heading outdoors to enjoy your favorite cold-weather activities as well as when snuggling up in front of a roaring fire, consider these safety tips from Dr. Sah and fellow bone and joint health experts at AAOS to keep winter conditions from making routine activities hazardous:

Protect your back when shoveling snow. Lifting injuries can happen quickly and are very painful. Bend at the knees to use the large leg and glute muscles instead of your back when picking up heavy items. Don’t twist or rotate while lifting, especially when shoveling. Bend your knees and pivot your whole body, not just your torso. 

Tread lightly and move confidently. If you live in a wintry climate, icy surfaces can lurk anywhere. In fact, the Centers for Disease Control and Prevention reports that approximately 1 million Americans are injured annually because of falling on ice and snow. Wear shoes with good traction to prevent slipping and falling, or buy slip-on shoe gear that adds traction when walking on ice. 

Ski smart. Anterior cruciate ligament tears in the knee joint are common among skiers and snowboarders. Many injuries occur from falling backward or twisting the knee. Research has shown that keeping arms forward and hips over the knees can reduce the risk of injury. Adjust your bindings to meet your ability. 

Don’t get burned. Practice caution with all types of open flames, such as candles and fireplaces, as well as when using your kitchen stove, and keep children and pets far away from them. Know what to do in case of a burn: Treat minor burns with cool running water, a sterile bandage, and an over-the-counter pain reliever. Serious burns require immediate medical attention.

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Olive Oil Hunter News #183

Posted on by The Olive Oil Hunter

Late Summer Fruit Salad Recipe, Spotlight on Nectarines, Zesting-then Squeezing, Ultra-Processed Foods (UPFs) and Your Sleep, Preventing Falls

It’s still stone fruit season—the perfect excuse for a luscious fruit salad with a zesty dressing. My recipe is a great example of healthy eating that still tastes indulgent. Enjoying “whole” foods, meaning foods in their most natural state, is the antidote to the dangers of ultra-processed foods, which now include insomnia. Read more on this below, along with a new advisory on avoiding falls for people over 65—food for thought for anyone at risk for falling, regardless of age.

Late Summer Fruit Salad

  • Stone fruit salad Late Summer Fruit Salad

    Stone fruit—nectarines, peaches, and plums—are the stars of this juicy dessert, with figs, berries, and a sweet and citrusy dressing in supporting roles. This salad, high in antioxidants, also makes a delicious breakfast

    Ingredients

    • 2 nectarines
    • 2 plums
    • 2 peaches
    • 1/4 cup extra virgin olive oil
    • 2 tablespoons apple balsamic vinegar 
    • 1 tablespoon local honey 
    • Zest and juice of 1 lime (see “Quick Kitchen Nugget” in newsletter)
    • 1 tablespoon chopped spearmint leaves 
    • 2 fresh figs, quartered
    • 1 cup whole blackberries, rinsed and patted dry

    Directions

    Pit and section the stone fruit, then place in a large serving bowl. In a small bowl, whisk together the olive oil, vinegar, and honey. Whisk in the lime juice, zest, and mint. Pour the dressing over the fruit in the bowl and toss gently. Allow the juices and the dressing to meld for 30 minutes. Just before serving, arrange the figs and blackberries on top of the stone fruit.

    Yields 4 servings

Healthy Ingredient Spotlight: Nectarines

Healthy Ingredient Spotlight

Nectarines

Nectarines and plums

Think of nectarines as peaches’ little siblings. The main difference between the two popular fruits is simply genetic—nectarines lack the fuzz gene that peaches have. Also, nectarines tend to be smaller and firmer yet sweeter and more intensely flavored and scented than peaches…a strong aroma is a key sign of ripeness. 

As with peaches, there are dozens of varieties to choose from, though they fall into the same main categories: freestone and cling free (cling-free varieties making slicing much easier) as well as white and yellow flesh. Nectarines are antioxidant rich and have twice the amount of vitamin A and slightly more vitamin C and potassium than peaches, along with vitamin E, B vitamins, calcium, fiber, and some iron. 

To ripen nectarines, store them at room temperature until they’re no longer firm. If you can’t eat them right away, you can refrigerate them, but for no more than three to five days.

Quick Kitchen Nugget: Zest, then Squeeze 

Quick Kitchen Nugget

Zest, then Squeeze 

Whenever a recipe calls for zest and juice from a piece of citrus, always zest first, optimally with a handheld Microplane grater. It’s not only easier than trying to zest halves, but you’ll also get the most zest. When juiving, if you’re using a handheld press, always position the fruit cut-side down into the empty cup to extract the most juice.

For Your Best Health: Why Those Chips Are Wrecking Your Sleep

For Your Best Health

Why Those Chips Are Wrecking Your Sleep

We know that ultra-processed foods (UPFs) are the unhealthiest food choices because they have the highest levels of saturated fats, starches, and added sugars plus all sorts of additives like artificial colors and flavors; are devoid of nutrients; and have virtually no fiber. Packaged baked goods and snacks, frozen foods, and processed meats are typically considered ultra-processed. Much of the research on the detriments of UPFs has looked at the links between these foods and health conditions such as diabetes, obesity, and cancer. Now a new study has added sleep problems, including chronic insomnia, to that list. This can have a snowball effect on health because sleep disorders and insomnia have independently been linked with anxiety and depression as well as health conditions like diabetes and heart disease. With sleep health now a wellness goal on its own right, a better diet can be one way to get there.

Lead investigator Marie-Pierre St-Onge, PhD, associate professor of nutritional medicine and director of Columbia University Irving Medical Center of Excellence for Sleep & Circadian Research, said, “At a time when more and more foods are highly processed and sleep disturbances are rampant, it is important to evaluate whether diet could contribute to adverse- or good-quality sleep. Our research team had previously reported associations of healthy dietary patterns, like the Mediterranean diet, with a reduced risk of insomnia and poor sleep quality (both cross-sectionally and longitudinally), and high-carbohydrate diets with an elevated risk of insomnia.”

Sleepy woman holding pillow and yawning

For this cross-sectional study, Dr. St-Onge and some of her colleagues included 38,570 French participants with a mean age of 50 who completed a sleep questionnaire and at least two 24-hour dietary records. An analysis revealed a statistically significant association between ultra-processed food intake and chronic insomnia, independent of participants’ sociodemographic, lifestyle, diet quality, and mental health status. Overall, the study participants got 16 percent of their daily energy from UPFs. Nearly 20 percent of participants reported symptoms of chronic insomnia, and this group tended to eat more ultra-processed foods.

There are various reasons for the diet-sleep link. First, people who eat more saturated fat, trans fat, sodium, and free or added sugars tend to eat less fruit, vegetables, legumes, and seafood, which are all sources of sleep-promoting compounds, the researchers pointed out. Also, ultra-processed foods are highly inflammatory and can negatively affect the gut microbiome—and the gut microbiome is known to play a role in the quality of your shuteye. 

Fitness Flash: Preventing Falls

Fitness Flash

Preventing Falls

The US Preventive Services Task Force (USPSTF), a volunteer group of experts in different fields from across the country, recently issued its guidance regarding preventing falls in people over age 65. According to the CDC, over 14 million Americans, or one in four adults ages 65 and older, report falling each year, and for about 37 percent, doing so resulted in an injury that required medical treatment or restricted their activity for at least one day.

After its review of existing research, the USPSTF concluded with moderate certainty that exercise interventions provide a moderate net benefit and that multifactorial interventions, such as three-dimensional exercises (movement through all three spatial planes or dimensions: forward and back, side to side, and up and down), provide a small net benefit in preventing falls and fall-related morbidity in older adults at increased risk for falls. Effective exercise interventions include supervised individual physical therapy and group exercise classes. 

While the USPSTF stated that it’s difficult to identify specific components of exercise that are particularly effective, the most commonly studied exercise components were gait, balance, and functional training, followed by strength and resistance training, flexibility, and endurance training. A smaller number of trials included three-dimensional exercise, such as group dance or tai chi classes. The most common frequency and duration for exercise interventions was two to three sessions per week for 12 months, although the duration of the studies ranged from two to 30 months. 

The USPSTF also recommended that a program be tailored to each individual based on the findings of a health and risk factor assessment that might include balance, gait, vision, postural blood pressure, medication, environment, cognition, and psychological health. This could be done by your doctor or another expert familiar with your health history so that he or she can factor in any chronic medical conditions, medications taken, and alcohol use as well whether you had a prior fall, all of which could affect your fall risk. 

The USPSTF statement included a reminder about the multiple health benefits associated with physical activity that go beyond fall prevention: a lower risk of cardiovascular disease events, cardiovascular disease mortality, and all-cause mortality, as well as lower blood pressure, lower risk of type 2 diabetes, and lower risk of high cholesterol. It added: “The US Department of Health and Human Services recommends that adults do at least 150 to 300 minutes per week of moderate-intensity—or 75 to 150 minutes per week of vigorous-intensity—aerobic physical activity, as well as muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups, twice a week or more.” 

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