Health Benefits

Extra Virgin Olive Oil Health Benefits

Do the health benefits balance the scales? Calories in Olive Oil… The inside information.

Do The Health Benefits Balance The Scales

Summary

  • Fats are an integral part of a healthy diet
  • Olive oil contains approximately 120 calories per tablespoon (about 14 grams).
  • Studies have shown that consumption of Extra Virgin Olive Oil such as Morocco Gold (monounsaturated fatty acids) reduces the body’s total cholesterol levels, which may help lower the risk of heart disease

Contents

  1. Dietary fats are an essential part of a healthy diet
  2. Research finds that not all calories are necessarily equal
  3. Avoiding excess weight gain by incorporating Extra Virgin Olive Oil into your diet
  4. The overall benefits of calories delivered by EVOO
  5. Studies into the calories in EVOO

Dietary fats are an essential part of a healthy diet

Fats provide energy and are a crucial part of a healthy diet. According to the American Heart Association, they also enhance cell growth and regeneration as well as aiding the absorption of nutrients to help with the creation of essential hormones.

Dietary fats are indeed an essential part of a healthy diet. Providing numerous health benefits, they are crucial for various bodily functions here are some of the reasons why.

Energy Source: Fats are a concentrated source of energy, providing 9 calories per gram (more than double that provided by carbohydrates and proteins), making them an efficient energy storage solution.

Nutrient Absorption: Certain vitamins, such as A, D, E, and K, are fat-soluble, meaning they require fat for absorption. Without adequate fat in the diet, the body cannot effectively absorb these essential vitamins.

Cell Structure: Fats are integral components of cell membranes, influencing their fluidity and function. Phospholipids, a type of fat, are especially important in cell membrane structure.

Hormone Production: Fats are necessary for the synthesis of hormones, including sex hormones like oestrogen and testosterone and other vital hormones such as cortisol.

Brain Health: The brain is composed of nearly 60% fat; therefore, fats are critical for maintaining brain health. In particular, Omega-3 fatty acids play a crucial role in cognitive function contributing to overall mental health.

Heart Health: Healthy fats, such as those found in olive oil, avocados, nuts, and fatty fish can reduce inflammation and lower the risk of heart disease by improving cholesterol levels and reducing blood pressure.

Satiety and Weight Management: Fats are more slowly digested than carbohydrates and proteins, promoting a feeling of fullness and reducing overall calorie intake, which can aid in weight management.

Skin Health: Essential fatty acids help maintain the skin’s barrier function, keeping it hydrated and protected from external damage.

Olive oil is the only fat which contains high levels of antioxidants known as polyphenols and consists of mainly healthy monounsaturated fats. This makes extra virgin olive oil, without question, the healthiest of all fats.

Research finds that not all calories are necessarily equal

Whilst health-conscious consumers naturally want to know how many calories are in olive oil, research tells us that not all calories are necessarily equal.

Studies tested a selection of diets on overweight patients and found that those on a high-carbohydrate diet consistently gained or sustained weight, even when consuming a limited number of calories. Conversely, subjects on the high-fat diet lost considerably more weight, even when consuming excess calories.

A further study in The Journal of the American Medical Association also challenges the notion that a “calorie is just a calorie.”

The purpose of the study was to learn what kind of diet aided subjects in maintaining their new weight after an initial successful loss.

The results indicated that for those wanting to achieve a lasting and sustained weight loss, a moderate to high percentage of calories from fat both increased the subject’s energy expenditure and reduced the surge in blood sugar levels after eating. In contrast, a low-fat diet promotes weight regain and makes it a less favourable option for those trying to achieve and maintain a lasting weight loss.

Avoiding excess weight gain by incorporating Extra Virgin Olive Oil into your diet

Eating excess calories is only one reason for becoming overweight. Incorporating extra virgin olive oil into your diet can help counteract other factors responsible for fat buildup.

Adding EVOO to your diet provides your body with important nutrients and all the healthy fats it needs, thus reducing the cravings that lead to nutrient-empty foods like soft drinks, biscuits and breads.

By utilising nutrient-rich extra virgin olive oil alongside vegetables and protein in your diet, you can avoid excess consumption of weight-inducing sugars and grains.

Consumption of man-made trans fats found in hydrogenated and refined vegetable oils interferes with numerous biochemical processes in the body and can cause serious health problems, contributing to weight gain. Using EVOO instead can begin reversing the negative effects of trans fats.

Many people consume EVOO strictly for its antioxidant power, but beyond that, the nutritional value of olive oil makes you full and satisfied. By feeding your body the healthy fats it needs and increasing your intake of olive oil, research shows you will feel fuller for a longer period of time and be less tempted to overeat, making extra virgin olive oil an important aid in weight loss and improved health for adults and kids alike.

The overall benefits of calories delivered by EVOO

  1. Heart Health: Olive oil is rich in monounsaturated fats, particularly oleic acid, which has been shown to reduce inflammation and lower the risk of heart disease. It can also help reduce bad cholesterol (LDL) levels while maintaining or increasing good cholesterol (HDL) levels.
  2. Anti-Inflammatory Properties: Olive oil contains antioxidants, such as oleocanthal, which can reduce inflammation in the body. Chronic inflammation is a key driver of many diseases, including heart disease, cancer and diabetes.
  3. Antioxidant-Rich: Besides oleocanthal, olive oil is loaded with other antioxidants, such as vitamin E and polyphenols, which can protect your cells from damage caused by free radicals and reduce the risk of chronic diseases.
  4. Weight Management: Whilst technically high in calories, the healthy fats in olive oil can promote satiety and help control appetite, potentially aiding in weight management. Diets rich in monounsaturated fats have been shown to help people lose weight or prevent weight gain.
  5. Improved Digestion: Olive oil can have a mild laxative effect, which can help improve digestive health and prevent constipation. It also helps in the absorption of fat-soluble vitamins (A, D, E and K).
  6. Skin Health: The antioxidants and healthy fats in olive oil can also benefit the skin, helping to protect it from damage, moisturise and reduce signs of aging.
  7. Brain Health: The monounsaturated fats in olive oil are also beneficial for brain health, potentially improving cognitive function and reducing the risk of neurodegenerative diseases such as Alzheimer’s.

Studies into the calories in EVOO

Several studies have examined the effects of the calories in olive oil, focusing on its health benefits, particularly those derived from its monounsaturated fats and antioxidants. Here are some notable findings:

  • PREDIMED Study (2013):
    • Overview: This large, long-term randomised trial examined the effects of the Mediterranean diet, which includes a high intake of olive oil, on cardiovascular health.
    • Findings: The study found that participants who consumed a Mediterranean diet enriched with extra-virgin olive oil had a significantly lower risk of major cardiovascular events compared to those on a low-fat diet.
  • Olive Oil and Weight Management:
    • Study (2018): A review published in Nutrients examined the impact of olive oil on weight gain and obesity.
    • Findings: The review concluded that olive oil, despite being calorie-dense, does not contribute to weight gain when consumed as part of a balanced diet. Instead, it may aid in weight management by promoting satiety and improving metabolic health.
  • Anti-Inflammatory Effects:
    • Study (2005): Research published in Nature identified oleocanthal, a compound in extra-virgin olive oil, as having anti-inflammatory properties similar to ibuprofen.Findings: The study highlighted that the regular consumption of olive oil could provide anti-inflammatory benefits, which are crucial for preventing chronic diseases.
  • Olive Oil and Diabetes:
    • Study (2017): A systematic review and meta-analysis in Nutrition & Diabetes looked at the impact of olive oil consumption on type 2 diabetes.
    • Findings: The study found that higher olive oil intake was associated with a reduced risk of type 2 diabetes and improved blood sugar control in those already diagnosed with the condition.
  • Cognitive Function:
    • Study (2015): Research published in JAMA Internal Medicine explored the effects of a Mediterranean diet supplemented with olive oil on cognitive function.
    • Findings: The study concluded that individuals following this diet had better cognitive performance and a lower risk of cognitive decline compared to those on a low-fat diet.

These studies collectively emphasise the health benefits of the calories in olive oil, highlighting its role in promoting heart health, aiding in weight management, reducing inflammation, and supporting cognitive function.

Overview: This large, long-term randomised trial examined the effects of the Mediterranean diet, which includes a high intake of olive oil, on cardiovascular health.

How Can Extra Virgin Olive Oil And The Mediterranean Diet Boost Wellbeing In The Workplace?

Workplace Wellness With Mediterranean Diet

How Mediterranean Lifestyle Choices Can Benefit Your Working Life.

Updated June 26th 2024

Summary

  • Incorporating extra virgin olive oil and The Mediterranean Diet into your working life can bring numerous benefits to health and wellbeing.
  • The Mediterranean Diet is easy to follow and contains plenty of fresh fruit, vegetables and healthy fats like extra virgin olive oil.
  • Employers save on average $5.82 in lower absenteeism costs for every dollar spent on employee wellness programs.

Contents

  1. Transform Your Workday with the Power of Extra Virgin Olive Oil and the Mediterranean Diet
  2. Wellness At Work : Why It Matters And How Can The Mediterranean Diet Help?
  3. Four Easy Ways To Incorporate Mediterranean Wellness Into Your Workday
  4. The Science Behind Healthy Fats Like Extra Virgin Olive Oil
  5. How Extra Virgin Olive Oil Boosts Workplace Wellbeing
  6. Benefits of the Mediterranean Diet at Work

Transform Your Workday with the Power of Extra Virgin Olive Oil and the Mediterranean Diet

The modern workplace is constantly evolving, with more companies emphasizing health and wellness. Amidst this shift, the Mediterranean diet and extra virgin olive oil (EVOO) are gaining traction for their potential to boost wellbeing at work. This blog dives into how these dietary choices can transform your workday, enhancing your overall health and productivity

The popular Mediterranean Diet is a great way to improve your workplace wellness. The diet is based on fruits, vegetables, whole grains, legumes, nuts and the best extra virgin olive oil, with moderate amounts of fish and poultry. It’s been shown to reduce the risk of heart disease and other chronic conditions like cancer. Plus, it’s easy to follow, doesn’t require any special ingredients or equipment and it can help you lose weight or maintain a healthy weight.

If your employer offers a wellness program, you may want to try to incorporate the Mediterranean diet into your wellness plan. Here are some tips for getting started on the Mediterranean diet at work.

Wellness At Work: Why It Matters And How Can The Mediterranean Diet Help?

We spend a significant portion of our day at work, making it crucial to maintain good health habits in the office. A healthy diet is a key component of workplace wellness. It can boost your energy, enhance your mood, and improve your focus. But not all diets are created equal.

The Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats like Extra Virgin Olive Oil, stands out. It’s more than just a diet; it’s a lifestyle that promotes long-term health benefits.

According to fullymediterranean.com

  • Employers save on average $5.82 in lower absenteeism costs for every dollar spent on employee wellness programs.
  • 61% of employees agree that they have made healthier lifestyle choices because of their company’s wellness program.
  • 89% of workers at companies that support well-being initiatives are more likely to recommend their company as a good place to work.

These are compelling statistics and worth thinking about when making your lifestyle and dietary choices at work.  Whether you are office based, work from home or adopt a mix of both, there are very simple changes you can make that can benefit your long term wellness.

Four Easy Ways To Incorporate Mediterranean Wellness Into Your Workday:

1. Plan Your Meals

Whether it’s for a Mediterranean meal plan or not, writing your shopping list around a well thought out meal plan will ultimately save you time, money, and wastage.  Why not take some time out on a Sunday to plan some fun work lunches or batch cook then pull something out of the fridge/freezer as you head out of the door each morning?

2. Take Your Schedule into Consideration

If you known you have a busy day ahead, opt for quick and easy dishes and leave the extra walking time for days when you have a bit more flexibility in your schedule.

3. Make It A Social Event

Involve your colleagues in some Mediterranean themed cooking.  If you all bring in a dish, you could sit down to a Mezze platter at lunchtime.

4. Remember It’s About Movement Too

Wellness is not just about your nutritional choices; it’s about keeping your body physically active too.  Why not try taking a walk during your lunch hour or getting off the bus a few stops early if you have the time.  Alternatively, is it worth exploring the option of a standing desk at work or even just taking the stairs instead of the lift?

Morocco Gold Extra Virgin Olive Oil For Wellness

It has been known for centuries that high quality extra virgin olive oil is good for your health and wellbeing. It has also been lauded across many cultures.

In ancient Rome, olive oil was used for nearly everything in relation to their health. Roman medicine takes heavily from Greek doctors, who influenced European medicine for centuries.

The difference now is – following extensive scientific research we now know exactly what is in high quality olive oils that is so good for you – its antioxidant polyphenols.

Echoing the ambition of The Global Wellness Institute and its Ambassadors across the globe, Morocco Gold is on a mission to:

  1. Re-establish extra virgin olive oil as a healthy diet / wellness lifestyle choice
  2. Show wellness conscious people on how this incredibly simple diet / lifestyle choice – inclusion of a high-quality extra virgin olive oil – can have a profound impact on their health and wellbeing
  3. Show how extra virgin olive fits into a wider wellness lifestyle.

So,  why not join us in our mission to boost wellness in the workplace as well as at home with a little bit of inspiration from The Mediterranean!

The Science Behind Healthy Fats Like Extra Virgin Olive Oil

Extra virgin olive oil is a staple in the Mediterranean diet and for good reason. It’s packed with monounsaturated fats and antioxidants that contribute to numerous health benefits. Studies have shown that EVOO can reduce inflammation, lower the risk of heart disease, and even protect against certain cancers.

These properties make EVOO an excellent choice for workplace wellness. Including it in your diet can help you stay healthier, more focused, and more productive.

How Extra Virgin Olive Oil Boosts Workplace Wellbeing

Antioxidant Powerhouse

Extra Virgin Olive Oil is rich in antioxidants, which protect your body from oxidative stress. This is particularly beneficial in a work environment where you might be exposed to various stressors. Antioxidants help reduce cell damage, keeping you healthy and energized.

Anti-Inflammatory Properties

Chronic inflammation is linked to numerous health issues, including fatigue and poor concentration. The anti-inflammatory properties of EVOO can help mitigate these effects, improving your overall wellbeing and performance at work.

Satiety and Weight Management

Maintaining a healthy weight is important for overall health and productivity. EVOO helps you feel full longer, reducing the temptation to snack on unhealthy foods. Its healthy fats support metabolism and contribute to weight management, keeping you at your best.

Benefits of the Mediterranean Diet at Work

Improved Heart Health

Heart disease is a leading cause of illness worldwide, but the Mediterranean diet can significantly reduce your risk. The diet’s emphasis on healthy fats, such as those found in EVOO, helps lower bad cholesterol levels while raising good cholesterol levels. This balance supports cardiovascular health, ensuring you stay fit and energetic at work.

Enhanced Cognitive Function

A healthy brain is essential for productivity. The Mediterranean diet is rich in nutrients that support cognitive function, including omega-3 fatty acids, antioxidants, and vitamins. These nutrients help improve memory, focus, and mental clarity, allowing you to perform your best at work.

Better Mood and Reduced Stress

Work can be stressful, but a nutritious diet can help manage stress levels. The Mediterranean diet is associated with lower rates of depression and anxiety. Foods like EVOO, nuts, and leafy greens are rich in nutrients that promote mental wellbeing, helping you stay calm and positive throughout the workday.

How Polyphenols In Extra Virgin Olive Oil Can Protect Young Hearts

Polyphenols Can Protect Young Hearts

Polyphenols In Extra Virgin Olive Oil Can Boost Adolescents Cardio Health

Summary

Contents

  1. Study reveals link between polyphenols in extra virgin olive oil and adolescent cardio health
  2. Extra Virgin Olive Oil And Polyphenols
  3. Why The Best Extra Virgin Olive Oils Have The Most Polyphenols
  4. Why Extra Virgin Olive Oil Is A Great Choice For Our Children Too
  5. Is Extra Virgin Olive Oil Safe for Adolescents?
  6. Practical Tips for Including Extra Virgin Olive Oil in Your Diet

Study reveals link between polyphenols in extra virgin olive oil and adolescent cardio health

In today’s fast-paced world, maintaining the health of our children is more important than ever. Recent studies have shown that incorporating polyphenol-rich extra virgin olive oil into adolescent diets can significantly boost cardiovascular health.

This blog post will explore the science behind polyphenols, their incredible benefits, and practical tips for including extra virgin olive oil in your family’s diet.

A recent study has revealed the protective effective of polyphenols on the cardiovascular health of adolescents.

According to the research, published in the journal Scientific Reports, the consumption of polyphenols (found in high quality olive oils)  in adolescents is associated with a better cardiovascular health.

As part of the study, the researchers analyzed the amount of polyphenols in the urine of 1,326 adolescents that took part in the SI! Program (Integral Health) of 24 secondary education schools in Madrid and Barcelona.

The collaborative research study includes the participation of the University of Barcelona, the Hospital Clínic-IDIBAPS, the Physiopathology of Obesity and Nutrition Networking Biomedical Research Centre (CIBEROBN), the Spanish Cardiovascular Research Network (CIBERCV) and the SHE Foundation.

Extra Virgin Olive Oil And Polyphenols

Polyphenols are bioactive compounds with antioxidant and anti-inflammatory properties found in several plant-based foods, mainly in fruit, vegetables, nuts and olive oil.

Wellness With Extra Virgin Olive Oil

Several studies have highlighted the positive impact of polyphenols on heart health. One study published in the American Journal of Clinical Nutrition found that consuming polyphenol-rich foods like extra virgin olive oil can significantly reduce markers of inflammation and improve endothelial function, which is vital for maintaining healthy blood vessels.

Polyphenols protect the endothelial cells lining the blood vessels, reducing the risk of atherosclerosis (hardening of the arteries). They also improve the elasticity of blood vessels, which helps regulate blood pressure and ensures efficient blood flow. These mechanisms are especially important during adolescence, a crucial period for cardiovascular development.

Why The Best Extra Virgin Olive Oils Have The Most Polyphenols

Polyphenol rich olive oil is receiving the attention of scientific and health community lately because of their benefits for human body. Polyphenols are chemical compounds that are present in many natural foods. Polyphenol is also used as dietary supplements and can be taken as prescribed medicine.

Polyphenols are phytochemicals that occur in plants and render the colour to plants. Sources of polyphenols include peaches, pomegranate, grapes, oranges, cocoa powder and dark chocolate. However one of the most important sources of polyphenols is extra virgin olive oil. It is important that this is genuine, unprocessed extra virgin olive oil like Morocco Gold that will still have its polyphenols intact. Processed or refined olive oils usually have their polyphenols extracted from the oil during filtration and refining.

Research has shown that polyphenols in extra virgin olive oil have a massive and positive impact on health and doctors recommend high consumption of polyphenol sources. Health benefits of high polyphenol extra virgin olive oil include:

While many studies have been carried out on the health benefits of polyphenols in adults, there is less evidence on their effect in children and adolescents. According to a report in News Medical Life Sciences:

Since this life stage is critical and it compromises cardiovascular health in adulthood, the findings shown in the study are important to encourage similar studies in other European countries and worldwide, as well as to conduct clinical trials to confirm the effect and the dose-response relationship of polyphenols on cardiovascular health from childhood onwards.

With the results of this study, we observed that a higher urinary polyphenol excretion is linearly associated with a higher cardiovascular health index in adolescents aged 11-14, specially in children. This cardiovascular health index is defined by the criteria established by the American Heart Association (AHA), which considers seven variables: body mass index, physical activity, smoking, diet.

News Medical Life Sciences

Why Extra Virgin Olive Oil Is A Great Choice For Our Children Too

Encourage your children to participate in meal preparation. This not only makes them more likely to enjoy their meals but also teaches them the importance of healthy eating. Explain the benefits of extra virgin olive oil and how it can help keep their hearts healthy.

Extra Virgin Olive Oil And Children
Extra Virgin Olive Oil And Children

The SI! Program is designed by the SHE Foundation. This initiative is aimed at children aged 3-16 and its aim is to show that the acquisition of healthy habits from childhood reduces the risks of suffering from cardiovascular diseases and it improves the quality of life in adulthood

Extra Virgin Olive Oils, like Morocco Gold, are a great way to add healthy fats to your children’s diet – helping to keep their immune system and growing bodies strong.

It is a good source of vitamin E and monounsaturated fats, both of which are important for growing bodies. Extra virgin olive oil can help to improve cholesterol levels, reduce inflammation, and protect against heart disease and other chronic conditions. It can also help to improve cognitive function and reduce the risk of developing obesity. Given all of these health benefits, it is no wonder that extra virgin olive oil is often recommended as a healthy addition to the diet of children and adolescents.

A report in Mom Junction which lists seven great reasons why a high quality olive oil can benefit our children.  These include promoting brain development, providing a rich source of vitamins and reduced risk of obesity.

Is Extra Virgin Olive Oil Safe for Adolescents?

Absolutely! Extra virgin olive oil is a safe and nutritious addition to any diet, including for adolescents. Its rich polyphenol content provides numerous health benefits, and it can easily be incorporated into a variety of dishes.

What About Allergies?

Olive oil allergies are extremely rare. However, if your child has a known allergy to olives, it’s best to consult with a healthcare professional before introducing extra virgin olive oil into their diet.

Can It Replace Other Oils?

Yes, extra virgin olive oil can replace other oils in most recipes. Its mild flavour complements a wide range of dishes, making it a versatile and healthy alternative to other cooking oils.

Practical Tips for Including Extra Virgin Olive Oil in Your Diet

Simple Swaps

One of the easiest ways to include extra virgin olive oil in your family’s diet is by making simple swaps. Use it as a replacement for butter or margarine when cooking or baking. Drizzle it over salads, vegetables, or pasta for added flavor and health benefits.

Delicious Recipes

Incorporate extra virgin olive oil into your meals with these delicious recipes:

  • Olive Oil and Herb Salad Dressing: Mix extra virgin olive oil with your favourite herbs for a tasty and heart-healthy salad dressing.
  • Roasted Vegetables: Toss your favourite vegetables in extra virgin olive oil and roast them for a nutritious side dish.
  • Olive Oil Cake: Use extra virgin olive oil in place of butter for a moist and flavourful cake that’s perfect for any occasion.

Losing Weight During Menopause With The Mediterranean Diet

Mediterranean Diet For Weight Loss In Menopause

How To Tackle Menopausal Weight Gain With The Mediterranean Diet

Updated June 26th 2024

Summary

  • Extra virgin olive oil as part of The Mediterranean Diet can support you to maintain a healthy weight.
  • The Mediterranean Diet can offer a holistic solution to the multitude of health issues that can arise around The Menopause.
  • Extra virgin olive oil can boost metabolism, balance blood sugar levels and reduce appetite.

Contents

  1. Discover the Mediterranean Diet to Tackle Menopausal Weight Gain
  2. Extra Virgin Olive Oil And Weight Loss During Menopause
  3. Practical Ways To Use Extra Virgin Olive Oil For Weight Loss
  4. Benefits of the Mediterranean Diet for Menopausal Women
  5. Can I still enjoy desserts on the Mediterranean Diet?

Discover the Mediterranean Diet to Tackle Menopausal Weight Gain

Navigating the challenges of menopause can be daunting, especially when weight gain becomes an unwelcome companion. Fortunately, there’s a secret weapon that’s been hailed for centuries for its health benefits and flavorful delights – the Mediterranean Diet. Let’s explore how this ancient dietary approach, with a special focus on extra virgin olive oil, can help you manage menopausal weight gain and enjoy a healthier lifestyle.

Around the time of menopause, many women find that they start to gain weight but did you know that The Mediterranean Diet can help reduce weight gain? Storing a few extra pounds around the time of the menopause is often due to the hormonal changes happening in the body. However, there are things you can do to help manage this weight gain. One of those things is following a healthy diet like the Mediterranean diet. In this blog post, we’ll consider recent findings of Dr Michael Mosley and discuss how the Mediterranean diet can help with menopause weight gain.

Speaking on The Dr Louise Newson Podcast about how women can lose stubborn belly fat during perimenopause, Dr Michael Mosley explained that, while Type 2 diabetes is relatively rare for women before they hit menopause, it becomes “increasingly common” during this stage of life.

This is down to their greater risk of putting on more “high-risk fat”, which sits around the abdominal area.

Extra Virgin Olive Oil And Weight Loss During Menopause

Menopause brings a myriad of changes to a woman’s body. Hormonal shifts, particularly the decline in oestrogen, can lead to increased fat storage, particularly around the abdomen. Additionally, metabolism tends to slow down with age, making weight gain more likely even if your diet and exercise routine remain unchanged.

Understanding these changes is crucial. It’s not just about aesthetics; excess weight during menopause can increase the risk of various health issues such as heart disease and diabetes. The good news is that adopting a Mediterranean Diet can offer a holistic solution.

Extra virgin olive oil is the highest quality olive oil available, extracted without the use of chemicals or excessive heat. This ensures that it retains all its beneficial properties. Here’s how it can help tackle menopausal weight gain:

Boosts Metabolism

Studies have shown that the monounsaturated fats in olive oil can boost metabolism, helping you burn more calories even at rest. This is particularly beneficial during menopause when metabolism typically slows down.

Reduces Appetite

The healthy fats in olive oil can increase feelings of satiety, meaning you feel full longer after meals. This can reduce overall calorie intake and help with weight management.

Balances Blood Sugar Levels

Maintaining stable blood sugar levels is crucial for weight management. Extra virgin olive oil has been shown to improve insulin sensitivity, which can help prevent blood sugar spikes and crashes.

Extra virgin olive oil has been shown to be beneficial for weight loss, especially in women going through menopause. The oil helps to increase metabolism and burn fat, while also reducing inflammation. In one study, menopausal women who consumed extra virgin olive oil for sixteen weeks lost more weight and body fat than those who didn’t consume the oil. In addition, the women who consumed extra virgin olive oil also had lower levels of bad cholesterol and higher levels of good cholesterol. These results suggest that extra virgin olive oil can be an effective tool for weight loss, especially in menopausal women.

Dr Michael believes that a “rapid weight loss, lowish carb, Mediterranean style diet” is the way to go.

Rapid weight loss, lowish carb, Mediterranean style diet

Dr Michael

Dr Claire Bailey added that while some may be scared of olive oil because of some weight loss myths, this is a great source of healthy fat for those who want to lose weight.

She explained: “People find it terrifying that, you know, they buy some decent olive oil and they’re scared that they’re going to have a heart attack by the time they’ve finished the bottle.

“With olive oil, we know it has anti-inflammatory properties, reduces certain cancers, lots and lots of benefits.

A Mediterranean diet is one filled with healthy fats such as olive oil, fatty fish, nuts, seeds and pulses. Speaking about a Mediterranean diet index, Dr Michael provided some top tips for adhering to this type of diet.

Eating at least three portions of legumes – for example chickpeas, black beans, kidney beans and green beans is important. Slimmers should also try to consume oily fish three times a week as a “good number”, according to Dr Michael.

Eating at least two portions of fruit and vegetables a day is also key.

“Plain yoghurt again seems to be a necessary ingredient of Mediterranean diet.”

Dr Michael

And the benefits of a Mediterranean diet are not limited to far loss, according to the expert.

Practical Ways To Use Extra Virgin Olive Oil For Weight Loss

Extra virgin olive oil is the perfect companion for all kinds of food and you can add it in any culinary preparation. But if you are interested in losing a few extra kilos, here’s a reminder of some ways to use extra virgin olive oil to lose weight.

Extra Virgin Olive Oil With Lemon
One way to use extra virgin olive oil to lose weight is to combine it with lemon. One of the most powerful remedies that exist to purify and eliminate toxins from your body. Lemon contains, in addition to vitamin C, hesperidin. A flavonoid that contributes to improve the function of lymphatic drainage and, with it, the retention of liquids. Take some extra virgin olive oil with half a lemon at breakfast and you will see how your figure is improving little by little.

Extra Virgin Olive Oil With Ginger
Ginger is a root that, when ingested, produces a thermogenic effect in the body. Ginger is able to activate your nervous system and, as a consequence, activate all processes that produce energy (which also supplies fat). That is, ginger is a natural fat burner. Another excellent way to use extra virgin olive oil for weight loss. Add some ginger and extra virgin olive oil to dress your salads.

Extra Virgin Olive Oil With Cucumber
Good weather is synonymous with lots of fruit and vegetables. And among them are the cucumbers. Delicious and very refreshing. A food that helps you lose those extra pounds. Its high-water content makes it have a low amount of calories. In addition, cucumber contains a lot of fibre that helps eliminate toxins from the body. Add extra virgin olive oil to a couple of cucumbers and you will get a great starter that will help you lose weight.

Extra Virgin Olive Oil With Cayenne Pepper
Although it may not seem like it, cayenne pepper is a digestive stimulant. This spice stimulates the production of juices and gastric enzymes that digest the food you eat, eliminating the toxins that are generated in your body. It also speeds up metabolism and fat burning. A trick to add some cayenne pepper to a daily ‘shot’ of extra virgin olive oil.

Extra Virgin Olive Oil In Smoothies
Detoxifying green shakes to reduce weight have become fashionable. And with good reason. They are a time bomb against the body’s fat and toxins. Full of vitamins, minerals, fibre and other nutrients that help keep your weight at bay. But you can enhance its power much more, and especially the flavour of these shakes, adding a little extra virgin olive oil.

Benefits of the Mediterranean Diet for Menopausal Women

Heart Health

Heart health becomes increasingly important as women age. The Mediterranean Diet is rich in monounsaturated fats, primarily from extra virgin olive oil, which can lower LDL cholesterol levels and reduce the risk of heart disease.

Anti-Inflammatory Properties

Menopause can cause inflammation in the body. The antioxidants in extra virgin olive oil, along with other anti-inflammatory foods like fruits, vegetables, and nuts, can help reduce this inflammation, promoting overall health and well-being.

Weight Management

The Mediterranean Diet encourages mindful eating and portion control, which can help manage weight. The emphasis on whole foods and healthy fats keeps you fuller for longer, reducing the tendency to overeat.

Practical Tips for Adopting the Mediterranean Diet

Plan Your Meals

Planning is key to sustaining any diet. Take the time to plan your meals for the week, focusing on Mediterranean staples like fresh produce, lean proteins, and whole grains.

Cook at Home

Cooking at home allows you to control the ingredients and portion sizes. Experiment with Mediterranean recipes that incorporate extra virgin olive oil to reap its full benefits.

Stay Active

While diet plays a significant role in managing menopausal weight gain, physical activity is equally important. Aim for a mix of cardio, strength training, and flexibility exercises to support your weight management goals.

Conclusion

Navigating menopausal weight gain doesn’t have to be a battle. By adopting the Mediterranean Diet and incorporating extra virgin olive oil into your daily routine, you can enjoy delicious, nutritious meals while managing your weight effectively. This diet not only supports weight management but also promotes overall health and well-being.

Ready to transform your diet? Start incorporating these tips today and experience the benefits of the Mediterranean Diet firsthand. For personalized advice and support, consider booking a consultation with a nutritionist who specializes in menopausal health.

Take charge of your health and thrive during menopause with the Mediterranean Diet. Happy cooking and healthy eating!

Extra Virgin Olive Oil Is The Healthiest Fat Choice For Sporting Champions

Wimbledon And Tennis Dietary Choices

Wimbledon Great Nadal Calls Extra Virgin Olive Oil An Essential Dietary Choice.

Wimbledon And Tennis Dietary Choices
Wimbledon And Tennis Dietary Choices

Summary

  • Extra virgin olive oil is the choice of many athletes including Wimbledon great Nadal.
  • Extra virgin olive oil has multiple health benefits including anti-inflammatory properties and antioxidants.
  • Evidence suggests extra virgin olive oil can improve endurance and strength, and reduce injury risk.

Contents

  1. Why Extra Virgin Olive Oil Is Beneficial For Athletes
  2. How Does Extra Virgin Olive Oil Improve Athletic Performance?
  3. The Science Behind EXTRA VIRGIN OLIVE OIL and Athletic Performance
  4. Anti-Inflammatory Properties Of Extra Virgin Olive Oil
  5. Extra Virgin Olive Oil And Muscle recovery
  6. Extra Virgin Olive Oil and Improved Bone Health

Why Extra Virgin Olive Oil Is Beneficial For Athletes

Wimbledon is almost here and, as we watch the top tennis stars battle it out in SW19, we wanted to look at why extra virgin olive oil is an excellent addition to the diet of high-performance athletes.

One of Wimbledon’s superstars, Rafael Nadal, has recently described extra virgin olive oil as an “essential” element of his diet.  And he’s not alone.

High-performance athletes like Nadal are always on the lookout for that extra edge and Extra virgin olive oil is becoming renowned as a go-to product to keep them in winning shape.

Rafael Nadal, arguably one of the greatest tennis players of all time, attributes part of his success to his diet, which includes extra virgin olive oil.

As reported in Newsrebeat, Nadal said:

Wherever I am, I always look for olives or extra virgin olive oil. Extra virgin olive oil is an essential food for me. Every morning I make croutons with olive oil for breakfast, and at lunch and dinner I usually eat salad or fish, always with a splash of extra virgin olive oil.

“It is an immovable part of my diet and my way of eating. Combining a balanced diet with sports makes you a better person, makes you feel better.’

Rafael Nadal

Nadal’s preference for Extra Virgin Olive Oil may also be rooted in his Mediterranean heritage. The Mediterranean diet, rich in fruits, vegetables, lean proteins, and healthy fats like Extra Virgin Olive Oil, is known for its numerous health benefits. Research indicates that this diet can improve cardiovascular health, reduce inflammation, and even enhance cognitive function—all crucial for peak athletic performance.

Nadal isn’t alone. Several other top-tier athletes, from cyclists to footballers, have also endorsed Extra Virgin Olive Oil. Their testimonials often highlight improved energy levels, better digestion, and faster recovery times. It’s clear that this isn’t just a passing trend but a well-substantiated dietary choice.

One of the primary reasons Extra Virgin Olive Oil stands out is its high content of monounsaturated fats. These fats are known to lower bad cholesterol levels without affecting the good cholesterol. For athletes, this means better heart health and improved endurance. Unlike saturated fats, which can clog arteries, monounsaturated fats offer a cleaner, more efficient energy source.

Extra virgin olive oil is rich in antioxidants, which help protect the body from free radicals. It’s also a good source of healthy fat, which can provide energy and support muscle growth. In addition, olive oil has anti-inflammatory properties that can help reduce inflammation and pain after exercise. Researchers are now investigating whether consuming extra virgin olive oil before or during exercise can improve athletic performance. So far, the evidence suggests that it can help improve endurance and strength, as well as reduce the risk of injuries.

Extra virgin olive oil has several benefits that help you take care of your health in the long term. In addition, it can also fight inflammation and oxidative stress. This is largely due to the number of vitamins, such as K and D that protect bones, and minerals than the rest. .of oils

Athletes like cyclists, long distance runners, tennis players and other high-performance sports and exercise enthusiasts stress their heart out more than the average person, so it’s beneficial to add nutrients to your diet that protect it.   While blood clotting is a natural and healthy process required for the healing of wounds and prevention of excessive bleeding, clotting in the arteries can ultimately result in a heart attack or stroke.

One risk factor for unwanted clotting in our arteries is excessive clumping together of our platelet blood cells. This clumping process is also called “aggregation.” Regular incorporation of Extra Virgin Olive Oil into a meal plan has been shown to lessen the risk of this excessive aggregation, and the reason that researchers refer to Extra Virgin Olive Oil as an “anti-aggregatory” oil.

How Does Extra Virgin Olive Oil Improve Athletic Performance

Enhancing Endurance

Endurance is the backbone of any athlete’s performance. The healthy fats in Extra Virgin Olive Oil are metabolized slowly, providing a sustained energy release. This is particularly beneficial for endurance athletes like marathon runners and cyclists who require long-lasting fuel.

Boosting Mental Focus

Athletic performance isn’t just about physical strength; mental clarity and focus are equally important. The antioxidants and healthy fats in Extra Virgin Olive Oil support brain health, improving cognitive function and focus. This can be the difference between winning and losing, as split-second decisions often determine the outcome of a game or race.

Aiding Muscle Recovery

Recovery is a crucial aspect of any training program. Extra Virgin Olive Oil’s anti-inflammatory and antioxidant properties accelerate muscle recovery, allowing athletes to train harder and more frequently. Faster recovery times mean less downtime and more consistent improvements in performance.

The Science Behind EXTRA VIRGIN OLIVE OIL and Athletic Performance

Studies and Research

Numerous studies support the benefits of Extra Virgin Olive Oil for athletes. Research published in the Journal of the International Society of Sports Nutrition found that diets rich in monounsaturated fats could improve metabolic health, enhancing athletic performance. Another study in the American Journal of Clinical Nutrition highlighted the anti-inflammatory benefits, showing reduced markers of inflammation in athletes who regularly consumed Extra Virgin Olive Oil.

Expert Opinions

Leading nutritionists and sports scientists advocate for the inclusion of Extra Virgin Olive Oil in athletes’ diets. Dr. Sarah Brewer, a renowned nutrition expert, notes that Extra Virgin Olive Oil is a “triple-threat” for athletes, offering energy, reducing inflammation, and providing essential nutrients. Her recommendations are backed by years of clinical research and practical applications in sports nutrition.

Practical Applications

Incorporating Extra Virgin Olive Oil into your diet doesn’t have to be complicated. Simple swaps, like using Extra Virgin Olive Oil instead of butter or other oils in cooking, can make a significant difference. Additionally, drizzling Extra Virgin Olive Oil over salads, pasta, or even smoothies can enhance both flavor and nutritional value.

The other broad area of cardiovascular benefits involves improved levels of circulating fats in our bloodstream, as well as protection of those fats from oxygen-related damage. Decreased levels of total cholesterol and LDL cholesterol following consumption of Extra Virgin Olive Oil are findings are the vast majority of studies that have analysed this relationship.

Yet equally important, the cholesterol molecules that remain in our blood also appear to be better protected from oxygen-related damage (oxidation). Since fats and cholesterol belong to a broader technical category called “lipids,” damage to the fats and cholesterol in our blood stream is typically referred to as “lipid peroxidation.” And it is precisely this lipid peroxidation process that gets reduced through incorporation of Extra Virgin Olive Oil into a meal plan.

It is crucial that the organs and tissues of the body receive proper blood supply. Lack of oxygen means death, therefore having a healthy cardiovascular system is vital for life. In most cases, cardiovascular disease can be prevented or greatly diminished through behavioural modifications. Individuals wishing to improve cardiovascular health should consume a healthy diet, exercise regularly, and abstain from smoking.

Imagine your body as a highly complex, high-performance engine. High quality Extra Virgin Olive Oil like Morocco Gold is natures highest performance engine oil, to keep your body well- tuned and running smoothly over a lifetime.

Anti-Inflammatory Properties Of Extra Virgin Olive Oil

Chronic inflammation can be a significant barrier to athletic performance. The polyphenols in Extra Virgin Olive Oil have potent anti-inflammatory effects, comparable to some over-the-counter medications. Regular consumption can help athletes maintain their training regimens without the setbacks of inflammation-related issues.

Monounsaturated fats are also anti-inflammatory, which helps with muscle recovery. Working out can cause micro-tears in your muscles, which can lead to inflammation, muscle pain, and soreness, but anti-inflammatories can help calm that reaction.

Plus, vitamin E is an antioxidant that many of us don’t get enough of. This nutrient helps boost your immune system and protect your body against heart disease and certain types of cancer. In addition, antioxidants protect your cells against damage, especially those in your muscles and lungs, which are extremely important when it comes to your athletic performance.

Vitamin K is important for absorbing fats like the monounsaturated ones in olive oil. If you don’t get enough of this vitamin, your body will have trouble using it effectively.

So, imagine your body is a high-performance engine. Keeping it topped up with natures highest performing ‘engine oil’ will ensure smooth performance for decades to come.

Extra Virgin Olive Oil And Muscle recovery

Muscles have a hard time during athletic training and need immediate recovery, which includes repair, strengthening and muscle building. EVOO is better than other fat sources in helping cells absorb cholesterol and convert it to testosterone. This is critical to the body’s muscle building process. Moreover, its combination of oleic acids and polyunsaturated fatty acids work together to build bone tissue and allow the body to regenerate.

Extra Virgin Olive Oil and Improved Bone Health

Decreased risk of bone fracture and better overall bone health is another area of increasing interest in Extra Virgin Olive Oil research.

One recent study compared the number of bone fractures in a group of 870 study participants over a period of seven years to see if intake of Extra Virgin Olive Oil was associated with the number of reported bone fractures. Results allowed the researchers to divide this large group into three categories.

In terms of their Extra Virgin Olive Oil intake, the lowest third of the study participants averaged 38 grams of Extra Virgin Olive Oil per day, approximately 3 tablespoons. The middle third averaged nearly 4 tablespoons (48 grams), and the top third averaged about 4.5 tablespoons (57 grams).

Participants in the highest category of Extra Virgin Olive Oil intake reported 51% fewer fractures than participants in the lowest category of Extra Virgin Olive Oil intake. Bone health or healthy bones is a serious modern condition. Anyone experiencing or at risk of the effects of osteoporosis should talk to their doctor. And determine the appropriate course of treatment.

Can The Mediterranean Diet With Extra Virgin Olive Taste Like Comfort Food?

Comfort Food And The Mediterranean Diet

How To Enjoy The Health Benefits Of The Mediterranean Diet With Comfort!

Updated June 25th 2024

Summary

  • Comfort food can be healthy and nutritious with the Mediterranean Diet  
  • Dishes such as roasted vegetables with extra virgin olive oil, whole-grain pasta, and fresh fruit salad can all be both comforting and healthy.
  • Adding a quality extra virgin olive oil to your comfort meals can boost the flavour and health benefits of your diet.
  • Extra virgin olive oil is packed with healthy fats and antioxidants, and is one of the healthiest fats around.

Contents

  1. Comfort Eating And The Mediterranean Diet With Olive Oil Do Go Together
  2. Transforming Comfort Food With Mediterranean Flavors Like Extra Virgin Olive Oil
  3. Extra Virgin Olive Oil And The Mediterranean Diet
  4. The Mediterranean Diet A Path To Health And Happiness
  5. The Nutritional Benefits Of Mediterranean Comfort Food
  6. Building a Mediterranean Pantry With Extra Virgin Olive Oil As Your Primary Fat Source.

Comfort Eating And The Mediterranean Diet With Olive Oil Do Go Together

When we think of comfort food, our minds often drift to rich, indulgent dishes that bring a sense of warmth and nostalgia. But did you know that comfort food can also be healthy and nutritious? Extra virgin olive oil and the Mediterranean Diet are here to change your perception of what comforting food can be.

This blog will explore how you can enjoy the wholesome flavours of the Mediterranean while still indulging in the comfort food you crave. Perfect for health-conscious foodies, home cooks, and nutrition enthusiasts, this guide will show you that delicious and healthy aren’t mutually exclusive.

If you think that the health benefits of The Mediterranean Diet and enjoying your favourite comfort food wouldn’t go together, we are here to tell you otherwise!

When most people think of comfort food, they think of unhealthy dishes that are high in calories and low in nutrition. However, it is possible to find comfort foods that are both delicious and good for you. The Mediterranean diet is a prime example. This way of eating has been shown to provide a host of health benefits, including reduced risk of heart disease, cancer, and Alzheimer’s disease. And while the Mediterranean diet may not sound like comfort food at first, it can actually be quite satisfying. Dishes such as roasted vegetables, whole-grain pasta, and fresh fruit salad can all be prepared in a way that is both comforting and healthy. Best of all, the Mediterranean diet is flexible enough to accommodate your favorite comfort foods. So if you’re looking for a way to eat healthier without sacrificing taste, the Mediterranean diet might be right for you.

Transforming Comfort Food with Mediterranean Flavors Like Extra Virgin Olive Oil

Now, you may be wondering how to reconcile the hearty nature of comfort food with the light, fresh qualities of the Mediterranean Diet. The good news is that it’s entirely possible to create comforting and healthy food by incorporating Mediterranean ingredients and cooking methods.

Reimagining Classic Comfort Dishes

Many traditional comfort foods can be given a Mediterranean twist. For example, instead of a heavy cream-based soup, try a hearty minestrone loaded with vegetables and flavoured with a splash of extra virgin olive oil. Or swap out the typical pasta carbonara for a lighter version made with whole grain pasta, fresh greens, and a drizzle of olive oil.

Using Fresh, High-Quality Ingredients

One of the hallmarks of the Mediterranean Diet is its emphasis on fresh, high-quality ingredients. When shopping for groceries, focus on selecting the best produce, lean proteins, and whole grains you can find. This not only enhances the flavour of your dishes but also ensures you’re getting the most nutritional bang for your buck.

Cooking with Simple, Flavorful Techniques

Mediterranean cooking often relies on simple techniques that allow the natural flavours of the ingredients to shine. Grilling, roasting, and sautéing with extra virgin olive oil are all great ways to prepare your meals. These methods not only preserve the nutrients in your food but also create delicious, comforting dishes.

We loved this article from Eatingwell.com which walks you through some simple ways to incorporate comfort foods in to your Mediterranean diet – or is it the other way around?

In the 7-day plan from Eatingwell.com, you’re given a full week of comfort-food favorites, like warm soups and stews, curries and pasta dishes while sticking to the principles of this healthy lifestyle.

You’ll find plenty of fruits and vegetables, whole grains, high-fiber legumes, fish and healthy fats (nuts, avocado and olive oil) while skipping refined grains, excess sugars, red meats and processed foods. Because many people follow meal plans to lose weight, we set this plan at 1,500 calories per day and included modifications for 1,200 and 2,000 calories, depending on your calorie needs.

Among the delicious and comforting favourites for the week are;

Wholewheat English Muffin with almond butter and blueberries, Moroccan spiced chicken stew and Baked blueberry and bananna-nut oatmeal cups.  All sounds pretty comforting and health to me!

Extra Virgin Olive Oil And The Mediterranean Diet

We all crave comfort food from time to time. And while there’s nothing wrong with indulging in your favorite dish, you might be surprised to learn that you can actually make it healthier – without sacrificing flavor. One simple swap is to use extra virgin olive oil instead of other oils or butter. Extra virgin olive oil is packed with healthy fats and antioxidants, and has been shown to have numerous health benefits. Plus, it adds a delicious depth of flavor to your food.

The Mediterranean Diet is not a fad diet or a weight loss program. It’s actually a way of eating that has been practiced for centuries in countries around the Mediterranean Sea. The diet is based on healthy, whole foods like vegetables, fruits, seafood, beans, and whole grains. Olive oil is a key component of the diet, and it’s healthy for your heart and your overall health. Including extra virgin olive oil in your Mediterranean Diet can be easy and delicious. You can cook with it, use it as a dipping sauce for bread, or drizzle it over salads and vegetables. The important thing is to choose healthy, high-quality olive oil that is cold-pressed and has a high smoke point. Extra virgin olive oil is a healthy comfort food that can help you live a long and healthy life.

Extra virgin olive oil is an integral part of the Mediterranean diet. A healthy diet that is associated with sensible tasty portions and slower, more enjoyable eating. People who eat a Mediterranean diet have been shown to have a remarkable variety of health benefits. The extra virgin olive oil in the Mediterranean diet can quickly satisfy hunger. It can lead to fewer total calories ingested at mealtime.

So next time you’re in the mood for some comforting fare, reach for the extra virgin olive oil and enjoy healthy comfort food that’s both delicious and good for you.

For hundreds more ideas on how to incorporate The Mediterranean Diet in to your diet without sacrificing the foods you love, take a look at our comprehensive selection of recipes at Morocco Gold.

The Mediterranean Diet A Path to Health and Happiness

The Mediterranean Diet has long been hailed for its numerous health benefits. Rooted in the traditional eating habits of countries bordering the Mediterranean Sea, this diet focuses on consuming plenty of fruits, vegetables, whole grains, legumes, nuts, and, of course, extra virgin olive oil.

Research has shown that following a Mediterranean Diet can lead to a reduced risk of heart disease, diabetes, and certain cancers. But beyond its health benefits, this diet is also incredibly satisfying and flavourful. The key lies in its reliance on fresh, high-quality ingredients and simple cooking methods that allow natural flavours to shine.

The Nutritional Benefits of Mediterranean Comfort Food

While the Mediterranean Diet is known for its heart-healthy and anti-inflammatory properties, it’s also packed with essential nutrients that support overall well-being.

Healthy Fats from Olive Oil

Extra virgin olive oil is a powerhouse of healthy monounsaturated fats, which are known to improve heart health and reduce inflammation. Incorporating this oil into your diet can help you reap these benefits.

Fiber-Rich Vegetables and Grains

The diet’s emphasis on vegetables, fruits, and whole grains means you’ll be consuming plenty of fibre, which aids digestion and helps maintain a healthy weight. These fibre-rich foods also keep you feeling full and satisfied.

Protein from Lean Sources

Lean proteins such as fish, chicken, and legumes are staples in the Mediterranean Diet. These sources provide essential amino acids needed for muscle repair and growth without the added saturated fats found in red meat.

Building a Mediterranean Pantry With Olive Oil As Your Primary Fat Source

Creating comforting and healthy meals starts with having the right ingredients on hand. Stock your pantry with these Mediterranean essentials to ensure you’re always ready to whip up something delicious.

Extra Virgin Olive Oil

A high-quality extra virgin olive oil is a must-have. Use it for cooking, drizzling over dishes, and even as a base for dressings and marinades.

Whole Grains

Keep a variety of whole grains such as quinoa, farro, and brown rice in your pantry. These grains are versatile and provide a hearty base for many Mediterranean dishes.

Fresh and Dried Herbs

Herbs like basil, oregano, rosemary, and thyme add a burst of flavor to any dish. Fresh herbs are ideal, but dried herbs are also a great option for convenience.

Nuts and Seeds

Nuts and seeds are not only great for snacking but also add texture and flavor to salads, grains, and yogurt. Almonds, walnuts, and chia seeds are excellent choices.

Legumes

Beans, lentils, and chickpeas are staples in Mediterranean cooking. They’re a great source of plant-based protein and can be used in soups, salads, and stews.

Why Extra Virgin Olive Oil Rich Mediterraenean Diet Boosts Your Wellness Goals

Wellness Goals And Diet

How Extra Virgin Olive Oil Boosts Three Key Wellness Tips

Updated June 24th 2024

Summary

  • Choosing a healthy diet like The Mediterranean Diet with plenty of healthy fats like extra virgin olive oil is a vital element of any wellness plan.
  • Extra virgin olive oil can be incorporated into three key wellness goals: Breakfast well, choose protein rich snacks and meals and select healthy fats.
  • EVOO is loaded with polyphenols and oleic acid, which have been shown to reduce the risk of chronic diseases.

Contents

  1. Extra Virgin Olive Oil And The Mediterranean Diet For Wellness
  2. Breakfast Like a King to Reach Your Wellness Goals With A Splash Of Extra Virgin Olive Oil
  3. Pack Protein Into Your Mediterranean Diet Snacks And Meals
  4. Choose Healthy Fats Like Extra Virgin Olive Oil

Extra Virgin Olive Oil And The Mediterranean Diet For Wellness

Are you looking to boost your wellness goals with simple yet impactful changes? The Mediterranean Diet, rich in extra virgin olive oil, might be your perfect solution. This diet isn’t just a buzzword; it’s a time-tested approach that promotes overall health and well-being. Let’s explore how it can help you achieve your wellness objectives.

Making the best diet choices is a vital part of any wellness plan and good nutrition can work in tandem with a healthy lifestyle to boost your wellness long-term. 

Making the best diet choices is a vital part of any wellness plan and good nutrition can work in tandem with a healthy lifestyle to boost your wellness long-term. 

So, what are the key things to remember when seeking wellness solutions and how can extra virgin olive oil help you on your way?

We love this summary from Healthline which sets out some guidance on how healthy eating can complement exercise and maximise your health outcomes.  Here are our top three – all of which can incorporate the best extra virgin olive oil in your store cupboard – great news all round!

Breakfast Like A King To Reach Your Wellness Goals With A Splash Of Extra Virgin Olive Oil

Why Extra Virgin Olive Oil?

Extra virgin olive oil (EVOO) is packed with antioxidants and healthy monounsaturated fats. These nutrients support heart health, reduce inflammation, and provide sustained energy.

Simple Breakfast Ideas:

  • Olive Oil Smoothie: Blend spinach, Greek yogurt, a splash of EVOO, and fruits like bananas and berries for a nutrient-dense smoothie.
  • Avocado Toast: Drizzle some EVOO on whole-grain toast topped with avocado and a sprinkle of sea salt.

Switching up your breakfast routine with these options can keep you full longer and help stabilize your blood sugar levels, setting a positive tone for the rest of the day.

Ok, so we’re not the first to tell you not to compromise on breakfast but it really is worth listening to this one. According to an article published in Harvard Health Letter, eating breakfast regularly has been linked to a lower risk of obesitydiabetes, and heart disease. Starting your day with a healthy meal can help replenish your blood sugar, which your body needs to power your muscles and brain.

A healthy breakfast is especially important if you are planning to exercise as it helps prevents feeling lightheaded or lethargic while you’re working out.

It’s best to avoid simple carbohydrates or unhealthy saturated fats to start your day. A plain white bagel with butter or a doughnut won’t keep you feeling full for long.

In comparison, a fiber- and protein-rich breakfast, incorporating healthy monounsaturated fats such as extra virgin olive oil may fend off hunger pangs for longer and provide the energy you need to keep your exercise going.

A great source of inspiration for a healthy breakfast can be found in the principals of The Mediterranean Diet, which has lots of great options to make the first meal of the day a bit more inspiring.  For example,  why not try our Tapenade on Toast or Tapenade Crostini with Sunny Eggs to fire yourself up for an active day.

Pack Protein Into Your Mediterranean Diet Snacks And Meals

Protein is essential for muscle repair, immune function, and enzyme production. However, many people struggle to consume enough protein throughout the day. Here’s how incorporating the Mediterranean Diet can help.

Benefits of Protein-Rich Snacks

High-protein snacks can curb hunger and prevent overeating at meal times. They also help maintain muscle mass, especially important as we age.

Snack Ideas:

  • Greek Yogurt with Honey and Nuts: A perfect combination of protein and healthy fats.
  • Chickpea Salad: Toss chickpeas with some EVOO, lemon juice, and your favorite herbs for a quick and nutritious snack.

As explained by Healthline, Protein is needed to help keep your body growing, maintained, and repaired. For example, the University of Rochester Medical Center reports that red blood cells die after about 120 days.

Protein is also essential for building and repairing muscles, helping you enjoy the benefits of your workout. It can be a source of energy when carbohydrates are in short supply, but it’s not a major source of fuel during exercise.

Adults need to eat about 0.8 grams of protein per day for every kilogram of their body weight, reports Harvard Health Blog. That’s equal to about 0.36 grams of protein for every pound of body weight. Exercisers and older adults may need even more.

Protein can come from the following sources:

  • poultry, such as chicken and turkey
  • red meat, such as beef and lamb
  • fish, such as salmon and tuna
  • dairy, such as milk and yogurt
  • legumes, such as beans and lentils
  • eggs

Many of the above choices following the principals of The Mediterranean Diet – which is also rich in healthy fats such as extra virgin olive oil.  For the healthiest options, choose lean proteins that are low in saturated and trans fats. Limit the amount of red meat and processed meats that you eat.

Choose Healthy Fats Like Extra Virgin Olive Oil

Healthy fats are a vital part of any balanced diet. They support cell growth, protect organs, and help the body absorb essential nutrients. The Mediterranean Diet, rich in EVOO, ensures you get these benefits in the most delicious way possible.

Why EVOO is the Best Choice

Unlike other fats, EVOO is loaded with polyphenols and oleic acid, which have been shown to reduce the risk of chronic diseases. It’s also incredibly versatile and can be used in various dishes.

Cooking Tips:

  • Salad Dressings: Mix EVOO with balsamic vinegar, Dijon mustard, and a touch of honey for a simple and tasty salad dressing.
  • Roasting Vegetables: Toss your favorite veggies in EVOO, sprinkle with some herbs, and roast for a nutritious side dish.

Unsaturated fats may help reduce inflammation and provide calories.

While fat is a primary fuel for aerobic exercise, we have plenty stored in the body to fuel even the longest workouts. However, getting healthy unsaturated fats helps to provide essential fatty acids and calories to keep you moving.

Healthy options include:

  • nuts
  • seeds
  • avocados
  • olives
  • oils, such as olive oil

Fat, including the monounsaturated fat found in quality olive oil, is a rich source of energy, providing more than double that of either carbohydrate or protein. It is a carrier for the fat-soluble vitamins A, D, E and K. It provides the essential fatty acids, including oleic acid linoleic and alpha-linolenic acid, which are polyunsaturated.

To remain healthy, we need moderate amounts of the right type of unsaturated fats eaten as part of a good, balanced diet such as the Mediterranean Diet.. However, a high fat intake and in particular, a high intake of saturated fats is associated with raised blood cholesterol and coronary heart disease.

Conclusion

Incorporating an extra virgin olive oil-fuelled Mediterranean Diet into your lifestyle is a simple yet powerful way to boost your wellness goals. From starting your day with a nutritious breakfast to choosing healthy fats, these small changes can significantly impact your overall health.

Ready to make the switch? Start by adding a splash of EVOO to your meals and feel the difference.

Study Links Extra Virgin Olive Oil Fuelled Mediterranean Diet With Reduced Multiple Sclerosis Disability Risks

Mediterranean Diet And Multiple Sclerosis

Link Between Health Benefits Of Mediterranean Diet With Extra Virgin Olive Oil For Those Living with MS

Summary

  • Recent studies show the benefits of The Mediterranean Diet with extra virgin olive oil for those living with multiple sclerosis.
  • Key components of the Mediterranean Diet, including omega-3-fatty acids and antioxidant-containing foods, have potential neuroprotective benefits in MS.
  • Adherence to The Mediterranean Diet with healthy fats like extra virgin olive oil can Improved Energy Levels, Better Cognitive Function and Enhanced Mobility

Contents

  1. Research Shows Benefits of Olive Oil Fuelled Mediterranean Diet For MS Patients
  2. The Impact of The Mediterranean Diet on MS Symptoms
  3. The Mediterranean Diet And Extra Virgin Olive Oil
  4. Mediterranean Diet Associated With Improved Overall Health in People With and Without MS
  5. Omega 3 Fatty Acids , Extra Virgin Olive Oil And Multiple Sclerosis
  6. What Makes the Mediterranean Diet Special?
  7. Extra Virgin Olive Oil For Health And Wellbeing

Research Shows Benefits of Olive Oil Fuelled Mediterranean Diet For MS Patients

Living with Multiple Sclerosis (MS) can be a daily challenge, but the right diet can make a world of difference. Enter the Mediterranean diet, enhanced with the golden elixir of extra virgin olive oil. This blog post will explore how this powerful combination can offer significant health benefits for those living with MS and provide practical insights to help you incorporate these foods into your daily routine.

New research has shown that consuming The Mediterranean Diet regularly can be linked to improvements in MS-related symptoms and disability.

According to the study, published October 13 in Multiple Sclerosis Journal, People with multiple sclerosis who followed a Mediterranean diet were more likely to experience less disability than people who did not.

The findings, reviewed in an article on Everydayhealth.com, add to the accumulating evidence that diet is important in MS, says the lead author, Ilana Katz Sand, MD, an associate professor of neurology at the Icahn School of Medicine and a neurologist at Mount Sinai in New York City.

“After rigorously controlling for demographic and health-related factors, we noted a significant association between Mediterranean diet score and objectively captured disability in people with MS.”

Ilana Katz Sand, MD

Speaking to Everydayhealth, Mary Rensel, MD, an assistant professor of medicine and the director of pediatric multiple sclerosis and wellness at the Mellen Center of the Cleveland Clinic in Ohio, who was not part of the research, said:

“This study does help confirm what we’ve suspected from previous literature — that a person’s particular level of adherence to the Mediterranean diet seems to matter for outcomes of MS,”

Mary Rensel, MD

The Impact of The Mediterranean Diet on MS Symptoms

While diet alone cannot cure MS, it can play a significant role in managing symptoms and improving quality of life. Here’s how the Mediterranean diet, with its emphasis on extra virgin olive oil, can help:

Improved Energy Levels

A balanced diet rich in nutrients can help improve energy levels, a common issue for many MS patients. The Mediterranean diet provides a steady supply of energy through healthy fats, proteins, and complex carbohydrates.

Better Cognitive Function

MS can affect cognitive function, making it harder to concentrate and remember things. The antioxidants and healthy fats in the Mediterranean diet can support brain health, potentially improving cognitive function.

Enhanced Mobility

Inflammation can exacerbate mobility issues in MS patients. The anti-inflammatory properties of the Mediterranean diet, particularly from extra virgin olive oil, can help reduce inflammation and improve mobility.

Researchers have been studying diet and MS for decades, says Dr. Rensel. Although there’s been no single study (so far) that’s shown one nutritional pattern works for all people with MS, there’s evidence that nutritional intake and a healthy diet does matter as far as mood disorders, physical outcomes of MS, and how a person feels (quality of life) are concerned, she says.

Because of that, and because people with MS are very interested in how what they eat impacts their condition, this is a much-needed study, says Rensel.

The Mediterranean Diet And Extra Virgin Olive Oil

The Mediterranean diet uses a quality extra virgin olive oil as the primary healthy fat and promotes plenty of fruits, vegetables, legumes, nuts and seeds, moderate amounts of fish and dairy products, and limited amounts of red and processed meats and sugar.

Mediterranean Diet Associated With Improved Overall Health in People With and Without MS

Researchers in this study chose to evaluate the Mediterranean diet in people with MS for several reasons. For starters, it’s associated with improved general health outcomes, including the prevention of cardiometabolic conditions that are already adversely linked with the course of the disease.

Some lab studies have also suggested that key components of the diet, including omega-3-fatty acids and antioxidant-containing foods, have potential neuroprotective benefits in MS.

In a randomized controlled pilot trial, published in the November 2019 Multiple Sclerosis and Related Disorders by the same team, a modified Mediterranean diet in MS showed promise: The people who stuck to the diet reported improvements in fatigue, impact of MS symptoms on everyday life, and stabilization of disability.

Omega 3 Fatty Acids, Extra Virgin Olive Oil And Multiple Sclerosis

The Mediterranean diet is a way of eating that focuses on whole foods and a plentiful amount of good fats. This includes fruits, vegetables and whole grains daily, while including fish, low-fat dairy, eggs and poultry in your meals just a few times per week.

Fish and seafood should be your primary sources of protein on the Mediterranean diet. You can have fish at least two times a week. Salmon is a particularly beneficial type of fish because not only is it high in monounsaturated and polyunsaturated fats, but it’s also rich in omega-3 fatty acids. Omega-3s are a type of polyunsaturated fat that reduce inflammation throughout your body. They can help reduce your blood pressure, improve your cholesterol levels, reduce your risk of blood clots, make your immune system work better and protect your heart. For optimal health, you should aim for 800 to 1,000 milligrams of omega-3 fatty acids each day, states the University of Massachusetts Medical School. Just three ounces of salmon provide as much as 1,500 milligrams of omega-3s.

Omega-3 Fatty Acids

The most beneficial omega-3 fats occur naturally in oily fish in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are thought to contribute to healthy brain function, the heart, joints and general well-being. The idea that eating fish may reduce the risk of heart disease began in the 1970s and 1980s when it was noted that among the Inuits in Arctic Greenland (where high consumption of marine animals was the normal diet), heart disease was very low. In addition to heart disease, scientists are now investigating the role that fish consumption may have in protecting us against some cancers as well as many chronic diseases including Alzheimer’s disease , asthma, depression, diabetes, high blood pressure, macular degeneration, multiple sclerosis and rheumatoid arthritis.

Omega-3 Fatty Acid Rich Recipe Idea

Tempted to up your intake of omega-3 fatty acids but need some quick kitchen inspiration? Why not check out this Broiled Salmon, Lemon and Olive Oil Recipe from Morocco Gold?

What Makes the Mediterranean Diet Special?

The Mediterranean diet is more than just a meal plan—it’s a lifestyle. It’s rich in fruits, vegetables, whole grains, nuts, and seeds. Fish and poultry are preferred sources of protein, while red meat is limited. But what truly sets it apart is the generous use of extra virgin olive oil as the primary fat source.

Nutrient-Rich and Balanced

One of the key benefits of the Mediterranean diet is its nutrient density. The variety of foods ensures a broad spectrum of vitamins, minerals, and antioxidants. These nutrients are essential for overall health and can be particularly beneficial for MS patients, who often need to focus on reducing inflammation and maintaining a strong immune system.

Heart-Healthy Benefits

Research has shown that the Mediterranean diet is excellent for heart health. It can help lower bad cholesterol levels and reduce the risk of heart disease. Given that cardiovascular health is crucial for everyone, including those living with MS, this diet offers a heart-healthy foundation that supports overall well-being.

Anti-Inflammatory Properties

Inflammation is a significant concern for MS patients. The Mediterranean diet is rich in anti-inflammatory foods like fruits, vegetables, and especially extra virgin olive oil. These foods can help reduce inflammation, potentially alleviating some of the symptoms associated with MS.

Extra Virgin Olive Oil For Health And Wellbeing

Extra virgin olive oil is not just a cooking oil; it’s a powerhouse of health benefits. Its high content of monounsaturated fats, antioxidants, and anti-inflammatory compounds makes it a must-have in any healthy diet.

Rich in Monounsaturated Fats

Monounsaturated fats are the “good” fats that help reduce bad cholesterol levels in your bloodstream. They also provide nutrients to help develop and maintain your body’s cells. For MS patients, these fats can be particularly beneficial in maintaining overall health and reducing inflammation.

Packed with Antioxidants

Extra virgin olive oil is loaded with antioxidants, which help neutralize harmful free radicals in the body. These antioxidants can help reduce oxidative stress, a factor that can exacerbate MS symptoms.

Anti-Inflammatory Benefits

One of the most significant benefits of extra virgin olive oil is its anti-inflammatory properties. The oil contains oleocanthal, a compound that has been shown to reduce inflammation similarly to ibuprofen. This can be particularly beneficial for MS patients, as it may help manage inflammation and improve symptoms.

How to Incorporate Extra Virgin Olive Oil into Your Diet

Incorporating extra virgin olive oil into your diet can be simple and delicious. Here are some easy ways to get started:

Drizzle on Salads

Using extra virgin olive oil as a salad dressing is a straightforward way to enjoy its benefits. Combine it with balsamic vinegar, lemon juice, or your favorite herbs for a tasty and healthy dressing.

Use in Cooking

Although extra virgin olive oil has a lower smoke point than some other oils, it’s perfect for low to medium-heat cooking. Use it to sauté vegetables, cook fish, or even fry an egg.

Add to Smoothies

It might sound unconventional, but adding a tablespoon of extra virgin olive oil to your morning smoothie can be an easy way to incorporate it into your diet. It adds a rich texture and an extra dose of healthy fats.

Conclusion

The Mediterranean diet, enriched with extra virgin olive oil, offers numerous health benefits for those living with MS. From reducing inflammation to improving cognitive function, this diet can play a significant role in managing symptoms and enhancing quality of life. By incorporating these foods into your daily routine, you can take a proactive step towards better health.

Is Extra Virgin Olive Oil Good For My Skin?

Olive Oil For The Skin

What makes extra virgin olive oil improve skin health?

Updated June 20th 2024

Summary

Contents

  1. Extra Virgin Olive Oil For Better Skin Health
  2. The Antioxidant Properties Of Extra Virgin Olive Oil?
  3. Can Extra Virgin Olive Oil Improve The Health Of My Skin?
  4. Extra Virgin Olive Oil and Skin : A Secret Of The Ancients
  5. What Makes Extra Virgin Olive Oil So Good For The Skin? Polyphenols
  6. Celebrities That Use Extra Virgin Olive Oil For Skin and Hair Health

Extra Virgin Olive Oil For Better Skin Health

Are you on a quest for healthier, glowing skin? If so, you’re not alone. Many skin care enthusiasts and health-conscious consumers are constantly searching for natural, effective solutions. Enter extra virgin olive oil, a versatile and powerful ally in your skincare routine.

This blog post will explore the myriad ways extra virgin olive oil can improve skin health. By the end of this read, you’ll have a deeper understanding of how to incorporate this golden elixir into your daily regimen.

The Antioxidant Properties Of Extra Virgin Olive Oil?

Extra virgin olive oil is the highest quality olive oil available, made from pure, cold-pressed olives. Unlike other types of olive oil, it is not processed with chemicals or altered by temperature, preserving its rich nutrient profile.

Extra virgin olive oil is packed with essential nutrients such as vitamins E and K, antioxidants, and healthy fats. These nutrients work together to nourish the skin, making it an excellent choice for skincare.

Antioxidants are crucial for protecting the skin against environmental damage. Extra virgin olive oil is rich in antioxidants like oleocanthal and oleuropein, which help fight free radicals and reduce inflammation.

Can Extra Virgin Olive Oil Improve The Health Of My Skin?

Is olive oil good for my skin? This is a question that many people ask, and the answer is yes! Extra Virgin Olive Oil has many benefits for the skin, such as moisturizing, fighting aging, and reducing inflammation. In this blog post, we will explore all the ways that olive oil can benefit your skin. We will also discuss how to use olive oil in your skincare routine. So, if you are interested in learning more about how to use olive oil for better skin health, keep reading!

Extra Virgin Olive Oil and Skin: A Secret Of The Ancients

Olive oil has been used as a beauty remedy for centuries. So, is it good for your skin? The answer is yes! Olive oil has antioxidants and anti-inflammatory properties that help keep your skin looking young and healthy. It also helps keep your skin hydrated, which is important in preventing wrinkles. Plus, it’s affordable and easy to use. Just apply a few drops of olive oil to your face before bedtime, or use it as part of your regular skincare routine.

Using olive oil for skin is not a new fad or trend. The secret of extra virgin olive oil as a natural, effective moisturizer was known by the ancient Greeks and Romans.

Soaps were not around in the times of the Roman Empire. Instead when Romans went to bathe they rubbed olive oil all over their bodies and then scraped it off with a strigil, carrying away all the dirt and grime with it and leaving the skin silky and moisturized. In richer patrician households, olive oil was often scented like a perfume, which would leave behind a sweet smell after it was gone. Like now, they would even pour some olive oil into their private baths to relax in them, to soften their skin and relax with some good aromatherapy. They knew that this natural oil, all by itself, was all they needed to use to keep their skin looking young. What they will not have known is that the chemical composition of extra virgin olive oil is very close to that of human skin. Because of this similarity, your skin may absorb olive oil more easily than it would a commercial moisturizer. 

What Makes Extra Virgin Olive Oil So Good For The Skin? Polyphenols

Polyphenols are antioxidants that are found in olive oil, and they can help improve the appearance of your skin. In fact, a study conducted by the University of Barcelona found that participants who consumed olive oil with polyphenols had better-looking skin than those who didn’t consume any olive oil at all. If you’re looking for an easy way to improve the look of your skin, start consuming more olive oil!

Polyphenols are a key component in extra virgin olive oil and are considered to be one of the best health enhancing benefits within the oil. Many of the fruits and vegetables we consume contain a large number of compounds critical for life. One such type of compound is known as antioxidants. Polyphenols are powerful antioxidants.

Why are antioxidants so important for our health? Oxidation is a natural process our cells use to create energy from the oxygen we inhale. As energy is being produced in our cells, some oxygen molecules (known as oxygen free radicals or reactive oxygen species) are produced as a by-product of these processes. These oxygen free radicals can damage your cells and DNA when in high concentration. Continuous damage by oxygen free radicals, most often termed oxidative stress, can lead to various conditions including wrinkling associated with age.

Celebrities That Use Extra Virgin Olive Oil For Skin

There are lots of celebrities who know how beneficial olive oil is for their skin and use it on regular basis.

In 2006 Sophia Loren at the age of 72 was voted World’s Most Naturally Beautiful Woman beating out younger competitors such as Catherine Zeta Jones.

Now at 86 and looking as amazing as ever, in an interview she was asked what her secret is and she said the “Love of Life” and “Olive Oil”. Loren takes extra virgin olive oil baths and uses it as a moisturizer. This would make sense that she was driven to do this because her ancient Roman ancestors did as well. Bathing in Olive Oil was a sign of power and wealth.

Award Winning Actress Emma Stone

Award Winning Actress Emma Stone revealed in an interview with Marie Clair; “I’m really allergic to a lot of stuff, so I can really only use products with a single ingredient in it,”  For sensitive skin types, there’s no doubting that sometimes keeping things basic is best and you can’t get more basic than straight-up extra virgin olive oil. “I have a big bottle of olive oil on my sink, so I just put it on my face and I smell like focaccia. And it’s really sexy,” Stone joked.

It’s not just Stone who’s a fan: Kylie Jenner also declared her love for extra virgin olive oil in a YouTube video with her sister Khloé Kardashian. After shampooing and conditioning her hair, and exfoliating her body with a loofah, she’ll drench herself in natural extra virgin olive oil when she gets out of the shower.

Emily Blunt

Another celebrity who knows the power of liquid gold is Emily Blunt, well-known for her role in The Devil Wears Prada. She has said that she uses evoo on her face to keep her skin smooth and hydrated. In fact, moisturising the skin during winter is fundamental for celebrity women.

Julia Roberts

The feeling of familiarity and closeness that fans associate with Julia Roberts is probably because like her characters, she is so down to earth and naturally beautiful. So what is her secret? It’s clear that she’s not one to go over the top with face and skin products. She follows tried and true skincare principles such as staying hydrated, using sunscreen, and never going to bed with makeup on.

In an interview with Viva she said she was low maintenance and then added: “On a regular day, I’ll just brush my teeth, wash my face, and apply sunblock. I’m a busy mom, and sometimes I just sunblock my kids and run outside and get my nose burned. So I’ve made a stronger effort to take care of myself.”

Source: Variety.com

Extra Virgin Olive Oil & Skincare

From your head to your toes, extra virgin olive oil can be used in a variety of skin care routines that provides an all-natural alternative to soaps and creams that contain harsh chemicals. Here are some five quick and easy ways you can take care of your skin with one simple ingredient, extra virgin olive oil.

Olive Oil Bath: Just fill your bathtub with warm water and mix 5 tablespoons of extra virgin olive oil in it. Soak yourself in this water for 20 minutes. The olive oil bath is excellent for making your skin moisture supple, smooth and young looking.

Olive Oil Body Lotion For Moisturizing: You need not depend on expensive body lotion to make your skin look beautiful. Immediately after you have the shower, apply and light layer of extra virgin olive oil on your skin. Extra virgin olive oil penetrates deeply to regenerate cells and soften the tissue. This helps to retain the moisture and make this skin smooth and soft.   Use the oil lavishly on elbows, knees, and feet as these areas are drier than the rest of the skin.

Cuticle And Nail Softener: Rub the extra virgin olive oil on cuticles, nails, and knuckles to prevent dryness and snags. If your nails on toes and fingers have become hard and dry, keep your toes and fingers soaked extra virgin olive oil mixed warm water for 10 minutes to make them soft and flexible.

Body Scrub: You can use olive oil on the skin for a body scrub. Apply the extra virgin olive oil (evoo) on all over your skin and then scrub the skin with sugar or coarse salt. You will find several body scrubs with olive oil.

Using Extra Virgin Olive Oil On Your Face

There are several uses for extra virgin olive oil on face. Here are a few tips on how to use extra virgin olive on face:

Facial Cleansing: Olive oil is great for cleansing the face and skin. The excess skin oil (sebum) and dirt that clogs the skin pores will get dissolved in the olive oil that you will apply on face. Apply the extra virgin olive oil on facial skin and massage face with your fingers in a circular motion for 5 minutes. Then you can then wash off the oil from the face using warm water. This treatment many be good if you have oily skin.

Olive Oil Makeup Remover: One of the easiest ways to get the makeup off your skin by using olive oil. Soak a cotton ball in olive and gently wipe away the makeup from your face and skin. If you have heavy makeup on face or skin, then you will have to massage the facial skin with olive oil and then wash the face with deep pores cleansing lotion. You can also use Aloe Vera juice mixed with Olive oil for makeup removal, which gives extra hydration and soothing effect on the skin.

Exfoliation: You make an exfoliating facial scrub using a mixture of 1 tablespoon olive oil and ½ teaspoon sea salt/sugar; apply the mixture on face and rinse the face with warm water after 10 minutes.

Treat acne: Olive oil contains natural antibacterial properties that can effectively reduce the flare ups on the skin caused by acne. Olive oil applied to the skin can add anti-inflammatory elements and reduce swelling and pain that occur with the outburst of pimples.

Shaving Lubricant: Using olive oil on the skin is an excellent lubricant for shaving both body and facial hair. Of course, it may create little stickiness and less glide but the clean up is perfect and EVOO also make your skin smooth after the share. Olive oil is also a good substitute for after shave lotion.

Source: Authorityhealthmag.com / healthfully.com

Olive Oil Skin Benefis – How This Works

As alluded to above, there are several substances in olive oil that provide skin benefits. Specifically, these substances are vitamins A, D, E and K. We’re going to describe how each of these vitamins provides help to a person’s skin who applies them externally. As you’ll see, the more you look into olive oil skin benefits, the more you’re likely to be convinced that you need to make use of this magical, natural substance to protect your youthful and healthy look.

Vitamin A

Vitamin A plays a big part in olive oil skin benefits because it’s a vitamin that by itself helps to prevent rashes and other breakouts. It does so by basically moisturizing the top two layers of the skin, known as the dermis and epidermis. When your skin is properly hydrated, it is not only healthy, but it looks healthy by way of a lovely glow.

Vitamin D

Vitamin D, sometimes known as the “sunshine vitamin” because sunlight contains Vitamin D, also plays a crucial role in olive oil skin benefits. It not only helps protect your existing skin cells by strengthening their immunity, but it also helps to rejuvenate damaged skin cells. Vitamin D is something you’ll find in a lot of different skincare products in one form or another.

Vitamin E

How does vitamin E provide olive oil skin benefits? It does so by way of its work as a natural antioxidant. That means that it works to fight off free radicals that are present on everyone’s skin. What are free radicals? They can be several things, but usually we’re talking about healthy cells that have been killed off or damaged because of some type of trauma, such as scratching or from some other everyday activity. These free radicals affect the cellular and chemical processes that take place on the skin, ultimately causing damage by way of aging.

Vitamin K

One of the reasons that people experience olive oil skin benefits is because of the presence of Vitamin K. Vitamin K is known by many to be the “healing” vitamin because of its natural ability to clean up problems with the skin. These problems can include wrinkles, but it will also help to clear up stretch marks, bruises and other trauma that’s inflicted on the skin. 

Finally, the presence of monosaturated fatty acids should not be overlooked when analyzing olive oil skin benefits. These types of fatty acids are generally known as “healthy” fats when eaten, and can be found in foods such as avocados. When applied to the skin, however, monosaturated fatty acids also act as a protectant from oxidation and other processes that lead to aging skin and dead skin cells. 

If you’re ready to put this substance to work for you after seeing some of the skin benefits of olive oil, all you need to do is click on the link below to order your own bottle or bottles. Before long, you’ll have the opportunity to enjoy every benefit that top-quality extra virgin olive oil can provide.

Website Source: Authority Health Magazine, healthfully.com

Extra virgin olive oil has other more unusual properties such as hair growth, ability to reduce blood pressure and the ability to act as a medicine. Why not try a bottle?

Conclusion

Extra virgin olive oil is more than just a kitchen staple; it’s a powerful ally in your quest for healthy, glowing skin. From its rich nutrient profile to its antioxidant properties, there are countless reasons to incorporate it into your skincare routine. Ready to see the benefits for yourself? Start experimenting with extra virgin olive oil today and discover why so many skin care enthusiasts and health-conscious consumers swear by this golden elixir.

By following these steps and tips, you’ll be well on your way to achieving the radiant, healthy skin you’ve always wanted. For more personalized advice and recommendations, consider booking a consultation with a skincare expert to explore how extra virgin olive oil can fit into your unique skincare regimen. Happy glowing!

Extra Virgin Olive Oil Makes Top Foods For Skin And Cognitive Health

Extra Virgin Olive Oil For Improved Brain Health

Expert Agree Extra Virgin Olive Oil Among Key ‘Anti-Aging’ Foods

Updated May 13th 2024

Summary

  • Extra virgin olive oil among top anti-ageing foods according to collective expertise.
  • Benefits to skin health and reduced cognitive decline are among key benefits of extra virgin olive oil.
  • Polyphenols in extra virgin olive oil help to protect the brain from damage caused by free radicals, and they also help to improve blood flow and reduce inflammation.

Contents

  1. Extra Virgin Olive Oil For Improved Brain Health
  2. What Else Do We Know About Extra Virgin Olive Oil And Skin Health?
  3. Morocco Gold Extra Virgin Olive Oil And Healthy Skin And Hair
  4. What Else Do We Know About Extra Virgin Olive Oil And Improved Cognitive Function?
  5. Why Polyphenols Boost Brain Health
  6. The Polyphenols Present In Morocco Gold Extra Virgin Olive Oil
  7. Incorporating EVOO into Your Diet

Extra Virgin Olive Oil For Improved Brain Health

Extra virgin olive oil, the purest form of oil extracted from olives, is a staple in the Mediterranean diet, renowned for its health benefits and its role in promoting longevity. But what makes EVOO a veritable fountain of youth?

Extra Virgin Olive Oil has made yet another list of top anti-ageing foods which can benefit your skin health and reduce cognitive decline.

According to collective expert opinion, as reported on Mailonline, extra virgin olive oil is one of the key food choices you can make to slow down the ageing process due to the powerful antioxidants and omega-3 fatty acids it contains.

The Mail Online report reminds us that extra virgin olive oil can help skin stay hydrated and improve its elasticity which prevents fine lines and wrinkles.

It says:

Plant-based oils contain fatty acids, monounsaturated fats and antioxidants […] and extra virgin olive oil specifically contains squalene which boosts the skin’s hydration. 

It is rich in antioxidants which combats free radicals that assists with premature aging. 

Both olive and avocado oil help reduce Alzheimer’s disease and dementia.

Mailonline

The article goes on to list the six foods that should be included in your diet to promote a ‘youthful glow’ and ‘improve longevity and cognitive function’.  These are:

  • Healthy Oils Including Extra Virgin Olive Oil
  • Vegetables – specifically dark green ones!
  • Legumes such as beans, lentils and chickpeas
  • Nuts and Seeds
  • Fermented Foods including cultured milk, yogurt and sourdough bread
  • Fruits – bursting with antioxidants and vitamins A, C, K and E

To read the full report click here.

What Else Do We Know About Extra Virgin Olive Oil And Skin Health?

The Mediterranean Diet Can Improve Cognitive Capabilities
Anti-Ageing Foods: Extra Virgin Olive Oil

Extra virgin olive oil has long been revered for its array of health benefits, with many people incorporating it into their daily diets. However, recent research has also shown that there may be a link between consuming this oil and achieving healthier skin. The high levels of antioxidants and healthy fats found in extra virgin olive oil have been shown to improve skin elasticity, reduce inflammation, and even protect against harmful UV radiation.

Additionally, the oil is rich in vitamin E, which is essential for maintaining healthy skin, hair, and nails. So, if you’re looking to improve your overall well-being, consider adding a splash of extra virgin olive oil to your favorite recipes and reap the benefits that come with healthier skin.

Morocco Gold Extra Virgin Olive Oil And Healthy Skin And Hair

It can also be used to help treat dry scalp and dandruff. To reap the benefits of olive oil for skin, be sure to do the following:

  1. Choose an extra virgin olive oil that has been cold-pressed and has not been exposed to heat or light.
  2. Store the olive oil in a dark glass bottle in a cool, dark place.
  3. Apply the olive oil to your skin as needed. You can also add a few drops of olive oil to your bath water for a relaxing, soothing experience.

As well as being packed with health boosting antioxidants – called polyphenols – the best olive oils have been linked with a reduction in inflammation and reduced risk of many diseases from heart disease to cancer. Morocco Gold is one of the highest quality, cold pressed, single sourced extra virgin olive oils you can buy.  And, you can use it in your beauty routine too!

What Else Do We Know About Extra Virgin Olive Oil And Improved Cognitive Function?

The link between consuming extra virgin olive oil and improved cognitive function are vast. At Morocco Gold, we have multiple blogs which explain the specifics but here are some of the key takeaways:

Olive oil and The Mediterranean diet are good for brain health. The oleocanthal in olive oil has anti-inflammatory properties that protect the brain from inflammation. The polyphenols in olive oil also help to reduce oxidative stress and improve blood flow to the brain. The Mediterranean diet is rich in olive oil, as well as healthy fats, vegetables, and whole grains. Studies have shown that the Mediterranean diet can help to improve cognitive function and reduce the risk of dementia.

Why Polyphenols Boost Brain Health

EVOO is packed with powerful antioxidants, including vitamin E and polyphenols, which fight off oxidative stress and reduce cellular damage caused by free radicals. These antioxidants play a crucial role in slowing down the aging process, protecting the skin from premature aging, and maintaining a youthful glow.

Polyphenols are a type of micronutrient found in many fruits and vegetables. They have numerous health benefits, including the promotion of brain health. Polyphenols help to protect the brain from damage caused by free radicals, and they also help to improve blood flow and reduce inflammation. Additionally, polyphenols have been shown to improve cognitive function and decrease the risk of age-related cognitive decline. Because of their many potential benefits, polyphenols are an important part of a healthy diet. Including plenty of polyphenol-rich foods in your diet may help to keep your brain healthy and functioning at its best.

Aging is also associated with cognitive decline, but EVOO might just be the brain booster you need. Studies suggest that the oleocanthal compound in EVOO has neuroprotective effects, potentially reducing the risk of Alzheimer’s disease and other age-related cognitive disorders. It’s like a workout for your brain, keeping it sharp and agile as you age.

The Polyphenols Present In Morocco Gold Extra Virgin Olive Oil

The polyphenols found in Morocco Gold extra virgin olive oil include:

3,4 DHPEA-EDA 85 mg/kg
Hydroxytyrosol5 mg/kg
Lignanes26 mg/kg
Ligstroside aglycone (p, HPEA-EA)20 mg/kg
Oleuropein aglycone (3,4 DHPEA-EA)71 mg/kg
Oleocanthal p, HPEA-EDA65 mg/kg
Tyrosol372 mg/kg
Polyphenols Total644 mg/kg
Polyphenol content in Morocco Gold Extra Virgin Olive Oil

Chronic inflammation is a root cause of many age-related diseases, including cancer, diabetes, and autoimmune diseases. The polyphenols in EVOO exhibit strong anti-inflammatory properties, akin to over-the-counter anti-inflammatory drugs, helping to fend off these conditions and promote overall health and longevity.

Incorporating EVOO into Your Diet

The beauty of extra virgin olive oil lies not only in its health benefits but also in its versatility in the kitchen. Whether drizzled over a fresh salad, blended into a smoothie, or used as a healthy cooking oil, EVOO can easily become a part of your daily diet. Remember, quality matters – opt for cold-pressed, organic EVOO to ensure you’re getting the maximum health benefits.

Extra virgin olive oil is more than just a culinary delight; it’s a potent anti-aging elixir that has been cherished for centuries in the Mediterranean. Its remarkable health benefits affirm its status as one of the best anti-aging foods around. By making EVOO a staple in your diet, you’re not just enriching your meals – you’re investing in a longer, healthier life.

Health enthusiasts and foodies, it’s time to elevate your diet with the timeless elixir of extra virgin olive oil. Here’s to a healthy heart, a sharp mind, and a life filled with vitality!

Could Best Extra Virgin Olive Oil & The Cardiovascular System Prevent Deep Vein Thrombosis?

Extra Virgin Olive Oil To Help Prevent Dvi

Shows how including extra virgin olive oil rich in polyphenols provides health benefits for the cardiovascular system

Updated May 13th 2024

Summary

  • Extra Virgin Olive Oil Can Help Prevent Cardiovascular Diseases
  • Cardiovascular diseases (CVDs) are the number 1 cause of death globally: more people die annually from CVDs than from any other cause
  • Chronic inflammation is a risk factor for many types of cardiovascular disease, and Extra Virgin Olive Oil has well-documented anti-inflammatory properties
  • Extra virgin olive oil has been listed as one of seven diet tips to help prevent deep vein thrombosis
  • Studies have shown that those who consume a diet rich in polyphenols such as those found in extra virgin olive oil are at a lower risk for developing deep vein thrombosis.

Contents

  1. Extra Virgin Olive Oil And Deep Vein Thrombosis
  2. Extra Virgin Olive Oil And Cardiovascular Diseases?
  3. What Are Cardiovascular Diseases?
  4. How Extra Virgin Olive Oil Helps To Protect Against CVD
  5. Polyphenols – Extra Virgin Olive Oils Powerful Antioxidant
  6. Extra Virgin Olive Oil And The Cardiovascular System

Extra Virgin Olive Oil And Deep Vein Thrombosis

Deep vein thrombosis is a condition characterized by the formation of blood clots in the deep veins of the body, typically the legs. These clots can cause pain, swelling, and, if dislodged, can travel to the lungs, creating a potentially life-threatening situation known as a pulmonary embolism. Given the severity of DVT, finding effective prevention strategies is paramount.

Extra virgin olive oil stands out in the culinary world for its rich flavour and health benefits. It’s the highest quality olive oil, obtained through cold pressing without the use of chemicals or excessive heat, ensuring it retains its beneficial antioxidants and monounsaturated fats. Among these are oleic acid and phenolic compounds, which have been identified as powerful agents in promoting cardiovascular health.

Extra virgin olive oil has been listed as one of seven diet tips to help prevent deep vein thrombosis. According to a new report in Everydayhealth.com, could reduce the risk of blood clots forming inside the body. Citing a study from the National Institutes of Health–funded study presented March 7, 2019, at the American Heart Association’s Epidemiology and Prevention Lifestyle and Cardiometabolic Health Scientific Sessions, it says:

Consuming olive oil at least once a week reduced platelet activity in nonsmoking obese adults (those with a body mass index, or BMI over 30), a sign that this oil may lower the risk of a blood clot.

Similarly, an earlier study published in the American Journal of Clinical Nutrition found that antioxidants called polyphenols in extra virgin olive oil helped prevent blood clots. In the study, people who consumed virgin olive oil with a high phenol content had lower levels of a substance that promotes blood clots. And the good news is that Morocco Gold extra virgin olive oil has some of the highest levels of polyphenols around.

Extra virgin olive oil is a natural product made from the olives that grow on olive trees. The oil is extracted from the olives using a process that does not involve any chemicals or artificial additives. extra virgin olive oil is considered to be the highest quality olive oil available and is rich in nutrients, including polyphenols.

Deep vein thrombosis is a serious condition that can occur when blood clots form in the veins, usually in the legs. If these clots break loose and travel to the lungs, they can cause a pulmonary embolism, which can be fatal. While there are many factors that can contribute to the development of deep vein thrombosis, studies have shown that those who consume a diet rich in polyphenols are at a lower risk for developing this condition.

Extra Virgin Olive Oil And Cardiovascular Diseases?

Cardiovascular System
Diagram of the Cardiovascular System

What are cardiovascular diseases?

Cardiovascular diseases (CVDs) are the number 1 cause of death globally: more people die annually from CVDs than from any other cause.

An estimated 17.9 million people died from CVDs in 2016, representing 31% of all global deaths. Of these deaths, 85% are due to heart attack and stroke.

Most cardiovascular diseases can be prevented by addressing behavioural risk factors such as tobacco use, unhealthy diet and obesity, physical inactivity and harmful use of alcohol using population-wide strategies.

Cardiovascular diseases (CVDs) – World Health Organization

CVDs are a group of disorders of the heart and blood vessels. They include:

  • Coronary heart disease – disease of the blood vessels supplying the heart muscle;
  • Cerebrovascular disease – disease of the blood vessels supplying the brain;
  • Peripheral arterial disease – disease of blood vessels supplying the arms and legs;
  • Rheumatic heart disease – damage to the heart muscle and heart valves from rheumatic fever, caused by streptococcal bacteria;
  • Congenital heart disease – malformations of heart structure existing at birth;
  • Deep vein thrombosis and pulmonary embolism – blood clots in the leg veins, which can dislodge and move to the heart and lungs.

At the age of 24, your risk for CVD is just 20%. By age 45, your chances more than double to 50%. Over the age of 80, 90% of individuals have some form of CVD.

In 2016, the cost of CVD in the USA alone was around $555Bn. This is expected to rise to $1.1Tr by 2035.

How Extra Virgin Olive Oil Helps To Protect Against CVD

The increased focus on healthy food and healthy diet has seen more food lovers turn towards diets like the Mediterranean diet and the Keto diet. Whether this is for specific health reasons, a diet to lower cholesterol, a diet for high blood pressure, a diet for weight loss or for overall wellness one of the key constituents that remains a constant is extra virgin olive oil, the original superfood.

What makes extra virgin olive oil so special is that it has stood the test of time as a superfood from the time of the ancients. Olive oil has long been considered sacred. The olive branch was often a symbol of abundance, glory, and peace. Over the years, the olive has also been used to symbolize wisdom, fertility, power, and purity.

In ancient Rome, olive oil was used for nearly everything in relation to their health. Roman medicine takes heavily from Greek doctors, who influenced European medicine for centuries, and Hippocrates, the father of modern medicine writes about over 60 different conditions or ailments that can be treated with olive oil. 

Olive oil is now probably the most widely researched superfood on the planet and its many health benefits are evidence based and well understood. Thanks to the recent spotlight on the Mediterranean Diet, extensive research has been done on the phytonutrient composition of olive oil. What has been discovered is an extensive list of phytonutrients; one of the most praised is its polyphenols. The amount of polyphenols found in Extra Virgin Olive Oil is truly amazing!

Anti-inflammatory Properties

Chronic inflammation is a known precursor to various cardiovascular diseases, including the formation of blood clots. EVOO’s rich content of antioxidants, such as oleocanthal, has been shown to possess anti-inflammatory properties similar to ibuprofen. Regular consumption of EVOO can help reduce inflammation in the body, potentially lowering the risk of blood clot formation.

Improved Vascular Health

EVOO contributes to better vascular health by improving the lining of the blood vessels, thereby enhancing blood flow and reducing the chances of clot formation. The monounsaturated fats found in EVOO can help decrease LDL (bad) cholesterol levels while raising HDL (good) cholesterol, further protecting against the buildup of plaque and blood clots in the arteries.

Anticoagulant Effects

Recent studies suggest that the phenolic compounds in EVOO may have anticoagulant properties, which help prevent the blood from clotting too easily. This effect can be particularly beneficial for those at risk of DVT, offering a natural means of keeping the blood flowing smoothly and reducing the likelihood of clot formation.

Polyphenols – Extra Virgin Olive Oils Powerful Antioxidant

Polyphenols are a potent antioxidant – one that can decommission a nasty molecule in your body called free radicals. Free radicals can ricochet around inside your body and harm good cells. Antioxidants, such as the polyphenols found in Extra Virgin Olive Oil, work to neutralize free radicals; protecting the body from their harmful antics. These antioxidants circulate in the body, hooking up with free radicals, unstable compounds thought to play a role in more than 60 different health conditions including cancer and atherosclerosis, as well as aging.”

Most informed websites will point to the health benefits of regularly taking premium quality Extra Virgin Olive Oil like Morocco Gold. We have often discussed these health benefits with our customers at our tasting events. Many of the people we have met wish to know more, so here we are going to provide a series of articles that will provide the science behind what Extra Virgin Olive Oil actually does and why it is good for you. This first article will look at the cardiovascular system.

Structures of the Cardiovascular System

The cardiovascular system is responsible for transporting nutrients and removing gaseous waste from the body. This system is comprised of the heart and the circulatory system. Structures of the cardiovascular system include the heart, blood vessels, and blood. The lymphatic system is also closely associated with the cardiovascular system.

Heart

The heart is the organ that supplies blood and oxygen to all parts of the body. This amazing muscle produces electrical impulses through a process called cardiac conduction. These impulses cause the heart to contract and then relax, producing what is known as a heartbeat. The beating of the heart drives the cardiac cycle which pumps blood to cells and tissues of the body.

Blood Vessels

Blood vessels are intricate networks of hollow tubes that transport blood throughout the entire body. Blood travels from the heart via arteries to smaller arterioles, then to capillaries or sinusoids, to venules, to veins and back to the heart. Through the process of microcirculation, substances such as oxygen, carbon dioxide, nutrients, and wastes are exchanged between the blood and the fluid that surrounds cells.

Blood

Blood delivers nutrients to cells and removes wastes that are produced during cellular processes, such as cellular respiration. Blood is composed of red blood cells, white blood cells, platelets, and plasma. Red blood cells contain enormous amounts of a protein called haemoglobin. This iron containing molecule binds oxygen as oxygen molecules enter blood vessels in the lungs and transport them to various parts of the body.

After depositing oxygen to tissue and cells, red blood cells pick up carbon dioxide (CO2) for transportation to the lungs where CO2 is expelled from the body.

Circulatory System

The circulatory system supplies the body’s tissues with oxygen rich blood and important nutrients. In addition to removing gaseous waste (like CO2), the circulatory system also transports blood to organs (such as the liver and kidneys) to remove harmful substances. This system aids in cell to cell communication and homeostasis by transporting hormones and signal messages between the different cells and organ systems of the body. The circulatory system transports blood along pulmonary and systemic circuits. The pulmonary circuit involves the path of circulation between the heart and the lungs. The systemic circuit involves the path of circulation between the heart and the rest of the body. The aorta distributes oxygen rich blood to the various regions of the body.

Lymphatic System

The lymphatic system is a component of the immune system and works closely with the cardiovascular system. The lymphatic system is a vascular network of tubules and ducts that collect, filter, and return lymph to blood circulation. Lymph is a clear fluid that comes from blood plasma, which exits blood vessels at capillary beds. This fluid becomes the interstitial fluid that bathes tissues and helps to deliver nutrients and oxygen to cells. In addition to returning lymph to circulation, lymphatic structures also filter blood of microorganisms, such as bacteria and viruses. Lymphatic structures also remove cellular debris, cancerous cells, and waste from the blood. Once filtered, the blood is returned to the circulatory system.

Extra Virgin Olive Oil And The Cardiovascular System

Lowering your risk of cardiovascular problems is an area upon which several recent studies on Extra Virgin Olive Oil have focused. Chronic inflammation is a risk factor for many types of cardiovascular disease, and Extra Virgin Olive Oil has well-documented anti-inflammatory properties.

One place we don’t want excessive ongoing inflammation is within our blood vessels. Our blood supply is just too important for maintaining the health of all our body systems, and it cannot effective support our body systems when compromised with ongoing inflammation. Given this relationship, it’s not surprising to see cardiovascular benefits of Extra Virgin Olive Oil rising to the top of the health benefits provided by this remarkable oil.

From a variety of different research perspectives we know that daily intake of Extra Virgin Olive Oil in amounts as low as one tablespoon per day reduces inflammatory processes within our blood vessels. By reducing these processes, Extra Virgin Olive Oil also reduces our risk of inflammation-related cardiovascular diseases like atherosclerosis.

Yet anti-inflammatory benefits are not the only cardiovascular benefits provided by Extra Virgin Olive Oil. Two other broad types of heart-related benefits are well documented for this oil. The first type is lessened risk of forming unwanted blood clots. While blood clotting is a natural and healthy process required for the healing of wounds and prevention of excessive bleeding, clotting in the arteries can ultimately result in a heart attack or stroke.

One risk factor for unwanted clotting in our arteries is excessive clumping together of our platelet blood cells. This clumping process is also called “aggregation.” Regular incorporation of Extra Virgin Olive Oil into a meal plan has been shown to lessen the risk of this excessive aggregation, and the reason that researchers refer to Extra Virgin Olive Oil as an “anti-aggregatory” oil.

The other broad area of cardiovascular benefits involves improved levels of circulating fats in our bloodstream, as well as protection of those fats from oxygen-related damage. Decreased levels of total cholesterol and LDL cholesterol following consumption of Extra Virgin Olive Oil are findings are the vast majority of studies that have analysed this relationship.

Yet equally important, the cholesterol molecules that remain in our blood also appear to be better protected from oxygen-related damage (oxidation). Since fats and cholesterol belong to a broader technical category called “lipids,” damage to the fats and cholesterol in our blood stream is typically referred to as “lipid peroxidation.” And it is precisely this lipid peroxidation process that gets reduced through incorporation of Extra Virgin Olive Oil into a meal plan.

Cardiovascular Disease

Atherosclerosis is the build-up of fatty plaques on the walls of arteries. Fatty plaque known as atheroma (yellow) has built-up on the inner wall and is blocking about 60% of the artery width. Atherosclerosis leads to irregular blood flow and clot formation, which can block the coronary artery resulting in heart attack.

According to the World Health Organization, cardiovascular disease is the leading cause of death for people world-wide. Cardiovascular disease involves disorders of the heart and blood vessels, such as coronary heart disease, cerebrovascular disease (stroke), elevated blood pressure (hypertension), and heart failure.

  • Hypertension – persistently elevated blood pressure (high blood pressure) in the arteries. It is associated with the development of disorders such as atherosclerosis, heart attack, stroke, and can cause kidney damage.
  • Atherosclerosis – artery walls become hardened due to build-up of plaque (fatty deposits). It causes decreased blood supply to tissues and may lead to blood clots, stroke, aneurysm, or heart disease.
  • Aneurysm – a bulging in a weakened area of an artery that could rupture and cause internal bleeding.
  • Coronary artery disease (heart disease) – narrowing or blockage in the coronary arteries, which supply blood directly to the heart muscle. Complete blockage of blood flow will cause a heart attack.
  • Stroke – death of brain cells (neurons) due to lack of blood supply.
  • Heart failure – the heart is not able to supply enough blood to body tissues. It is caused by conditions such as hypertension, heart disease, and cardiomyopathy (chronic disease of the heart muscle).

It is crucial that the organs and tissues of the body receive proper blood supply. Lack of oxygen means death, therefore having a healthy cardiovascular system is vital for life. In most cases, cardiovascular disease can be prevented or greatly diminished through behavioural modifications. Individuals wishing to improve cardiovascular health should consume a healthy diet, exercise regularly, and abstain from smoking.

Imagine your body as a highly complex, high-performance engine. High quality extra virgin olive oil like Morocco Gold is natures highest performance engine oil, to keep your body well- tuned and running smoothly over a lifetime.

The health benefits of extra virgin olive oil have been known for centuries. As discussed, studies have shown that the cardiovasular system also benefits from regular consumption of EVOO. In addition to reducing the risk of heart disease, consuming EVOO may also protect against other chronic diseases such as cancer. If you are looking for a healthy cooking oil that has multiple health benefits, extra virgin olive oil is a good choice.

Mediterranean Diet With Exercise Reduces Body Fat Says New Study

Mediterranean Diet With Exercise

Benefits Of Mediterranean Diet With Olive Oil For Older Adults: New Research

Summary

  • The Mediterranean Diet, Extra Virgin Olive Oil And Exercise can all work together synergistically to improve health outcomes for Older Adults.
  • Recent study shows benefits of following Mediterranean Diet can range from fat reduction which in turn can reduce risk of various chronic illnesses.
  • Extra virgin olive oil is a key source of healthy fat in The Mediterranean Diet.

Contents

  1. The Synergistic Health Boost of Exercise, The Mediterranean Diet, and Extra Virgin Olive Oil
  2. Benefits of The Mediterranean Diet For Older Adults
  3. Clinical Trials Study How Diet And Exercise Reduces Cardiovascular Risk
  4. The Mediterranean Diet: A Fountain of Nutritional Wealth
  5. The Role of Extra Virgin Olive Oil
  6. The Synergy Between Exercise, The Mediterranean Diet, and EVOO
  7. Other Benefits of The Mediterranean Diet For Older Adults
  8. The Mediterranean Diet And Reduction of Fat
  9. Exploring The Link Between Extra Virgin Olive Oil And Longevity

The Synergistic Health Boost of Exercise, The Mediterranean Diet, and Extra Virgin Olive Oil

In the quest for optimal health and longevity, merging exercise with a nutritious diet is a well-trodden path. Yet, when this path includes the Mediterranean diet, accentuated with the golden touch of extra virgin olive oil (EVOO), it becomes a highway to wellness, especially for health enthusiasts, older adults, and nutrition seekers. This blog post explores the multifaceted benefits of this powerful trio.

Benefits of The Mediterranean Diet For Older Adults

Older adults who follow the Mediterranean Diet while exercising up to six days a week gained muscle and lost body fat for the long term, according to new research.

The findings add weight to multiple previous findings which support the benefits of following The Mediterranean Diet, including healthy fats like extra virgin olive oil, when looking to reduce body fat.

The new study, published in the journal JAMA Network Open, examined one- and three-year results in a subpopulation of 1,521 people who underwent scans to determine levels of visceral abdominal fat.

Older people who followed a lower-calorie Mediterranean diet and minimally exercised up to six days a week gained muscle and lost a significant amount of body fat by the end of a year and kept much of it off for three years.

Commenting on the study for CNN, Dr. David Katz, a specialist in preventive and lifestyle medicine, who was not involved in the study said:

“This study demonstrates that a calorie-controlled Mediterranean diet plus exercise does not simply produce weight loss; it results in a redistribution of body composition from fat to muscle,”

In addition to a loss of overall body fat, participants in the study lost dangerous visceral belly fat, which could lead to diabetes, heart disease and stroke.

“This study confirms that we can profoundly change our metabolic status,” said leading nutrition researcher Dr. Walter Willett, a professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health and professor of medicine at Harvard Medical School in Boston, who was not involved in the study.

“We now need to provide a supportive environment and resources to help people make this shift because this will benefit both individuals and society as a whole.”

Dr. Walter Willett, Harvard Medical School in Boston

Clinical Trials Study How Diet And Exercise Reduces Cardiovascular Risk

The recent JAMA Network Open research is part of an eight-year randomized clinical trial in Spain, with 23 research centers testing how diet and exercise can reduce cardiovascular risk in men and women between the ages of 55 and 75. All of the 6,874 participants in the trial were overweight or obese and had metabolic syndrome — high blood pressure, high blood sugar, altered cholesterol and excess fat around the waist.

The Mediterranean Diet: A Fountain of Nutritional Wealth

The Mediterranean diet, inspired by the eating habits of countries bordering the Mediterranean Sea, is celebrated for its heart-healthy and longevity-promoting benefits. It emphasizes fruits, vegetables, whole grains, legumes, nuts, and seeds, with extra virgin olive oil as its primary source of fat. This diet also includes moderate amounts of fish and poultry and minimal red meat and dairy products. The focus on plant-based foods and healthy fats makes the Mediterranean diet a beacon of balanced nutrition.

The Role of Extra Virgin Olive Oil

Extra virgin olive oil, a staple of the Mediterranean diet, is lauded for its high content of monounsaturated fats and antioxidants. These components are instrumental in reducing inflammation and oxidative stress, lowering the risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers. EVOO also plays a crucial role in enhancing the absorption of fat-soluble vitamins (A, D, E, and K) found in other components of the Mediterranean diet, thereby maximizing their nutritional benefits.

The Synergy Between Exercise, The Mediterranean Diet, and EVOO

Regular physical activity is a pillar of a healthy lifestyle, known for its myriad benefits, including improved cardiovascular health, enhanced mood, weight management, and reduced risk of chronic diseases. Exercise stimulates the body’s systems in a way that can complement and amplify the benefits of a healthy diet.

When exercise is combined with the Mediterranean diet and extra virgin olive oil, the health benefits are not just additive; they’re synergistic. Here’s how this powerful combination works to amplify health and wellness:

Enhanced Cardiovascular Health

Both the Mediterranean diet and regular exercise are independently known for their cardiovascular benefits. Together, they work to lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease. The anti-inflammatory and antioxidant properties of EVOO further protect the heart and blood vessels.

Other Benefits of The Mediterranean Diet For Older Adults

Older adults who follow the Mediterranean Diet while exercising up to six days a week gained muscle and lost body fat for the long term, according to new research.

The findings add weight to multiple previous findings which support the benefits of following The Mediterranean Diet, including healthy fats like extra virgin olive oil, when looking to reduce body fat.

The new study, published in the journal JAMA Network Open, examined one- and three-year results in a subpopulation of 1,521 people who underwent scans to determine levels of visceral abdominal fat.

Older people who followed a lower-calorie Mediterranean diet and minimally exercised up to six days a week gained muscle and lost a significant amount of body fat by the end of a year and kept much of it off for three years.

Commenting on the study for CNN, Dr. David Katz, a specialist in preventive and lifestyle medicine, who was not involved in the study said:

“This study demonstrates that a calorie-controlled Mediterranean diet plus exercise does not simply produce weight loss; it results in a redistribution of body composition from fat to muscle,”

In addition to a loss of overall body fat, participants in the study lost dangerous visceral belly fat, which could lead to diabetes, heart disease and stroke.

“This study confirms that we can profoundly change our metabolic status,” said leading nutrition researcher Dr. Walter Willett, a professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health and professor of medicine at Harvard Medical School in Boston, who was not involved in the study.

“We now need to provide a supportive environment and resources to help people make this shift because this will benefit both individuals and society as a whole.”

Improved Metabolic Health

The combination of exercise and the Mediterranean diet can significantly improve insulin sensitivity and glucose metabolism, reducing the risk of type 2 diabetes. The healthy fats in EVOO also contribute to better blood sugar control, making this trio particularly beneficial for metabolic health.

Cognitive Benefits

Individuals can enjoy the rich flavours and nutritional benefits of the Mediterranean diet, enhanced by the golden goodness of extra virgin olive oil, all while staying active to unlock the full spectrum of health benefits. Together, these elements form a blueprint for a life filled with vitality and longevity. Emerging research suggests that the Mediterranean diet, especially when rich in EVOO, may protect against cognitive decline. When paired with exercise, which is also known to boost brain health, this combination may offer potent protection against age-related cognitive impairments.

Bone Health

The Mediterranean diet provides essential nutrients for bone health, such as calcium, magnesium, and vitamin K. Exercise, especially weight-bearing activities, stimulates bone formation. The polyphenols in EVOO may also play a role in preserving bone density, making this combination beneficial for maintaining strong bones into older age.

The Mediterranean Diet And Reduction of Fat

Exercise, particularly resistance training, helps build muscle and improve body composition, while the Mediterranean diet supports weight management through its emphasis on whole, nutrient-dense foods. The inclusion of EVOO can enhance satiety, helping to prevent overeating and promote a healthy weight.

Mediterranean Diet & Reduced Fat
Mediterranean Diet & Reduced Fat

Studies have shown that a combination of a healthy diet and regular exercise can lead to significant reductions in dangerous abdominal fat, helping to lower the risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers.

And with its emphasis on fresh fruits and vegetables, whole grains, lean protein, and healthy fats like extra virgin olive oil, the Mediterranean Diet is a delicious and sustainable way to get all the nutrients you need for a long and healthy life. It’s never too late to adopt a healthy lifestyle, and the Mediterranean Diet is a delicious and nutritious option to consider. So why not give it a try and see for yourself what this ancient diet can do for your health?

Exploring The Link Between Extra Virgin Olive Oil And Longevity

Extra Virgin Olive Oil is a key part of a healthy diet for older adults. It’s not just an ingredient for cooking, but a superfood that can deliver numerous health benefits.

According to multiple studies, the consumption of extra virgin olive oil can prevent heart disease, cancer, and memory decline. As we age, it’s crucial to maintain a healthy weight, and extra virgin olive oil can help achieve that. It contains healthy fats that keep you full for longer, reducing the urge to snack on unhealthy foods. Incorporating extra virgin olive oil into your daily diet is easy and delicious – drizzle it over salads, dip bread in it, or use it for sautéing vegetables. Aging gracefully means taking good care of your body, and eating a nutritious and balanced diet that includes extra virgin olive oil can help you achieve that.

Another study, published in the Journal of the American College of Cardiology, analysed the diet of around 90,000 men and women over a 28-year period. None of them had heart or circulatory disease or cancer at the outset. Every four years they were asked how often they ate specific foods. 

Researchers found those who consumed the most olive oil (more than half a tablespoon a day) were less likely to die from any cause, including heart disease or stroke, cancer, lung disease and neurodegenerative disease (such as Alzheimer’s disease or vascular dementia).

After adjusting for other factors, the people who ate the most olive oil had a 19 per cent lower risk of dying from cardiovascular causes such as heart disease or stroke, compared with the people who ate the least olive oil. The biggest effect was seen in neurodegenerative disease deaths (29 per cent lower risk in people who ate most olive oil). For respiratory disease the risk was 18 per cent lower and for cancer it was 17 per cent lower.

The study also found substituting 10 grams a day (just over a tablespoon) of fats such as margarine, butter, mayonnaise and dairy fat with the equivalent amount of olive oil was also associated with a lower risk of death.

Although this kind of study can’t prove cause and effect, the researchers said there are potential reasons why olive oil might reduce death risk from such a range of diseases. Olive oil contains monounsaturated fat and specific plant compounds, which may have a positive effect on blood pressure and cholesterol levels, as well as having anti-inflammatory and anti-carcinogenic properties, and encouraging healthy gut bacteria.

For further information on the health benefits of extra virgin olive oil why not browse through our multiple news blogs here.

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