Health Benefits

New Study Shows Benefits Of Olive Oil Fuelled Diet With Lower Stress Levels

Summary

• Following a Mediterranean Diet with Extra Virgin Olive Oil can boost mood and stress tolerance according to new research.
• Binghamton University Study found diets high in healthy fats like olive oil linked to lower levels of stress.
• Dietary patterns are strongly linked to mood and energy and The Mediterranean Diet supports physical and mental health.

Contents

1. New Study Links Olive Oil Fuelled Mediterranean Diet With Reduced Stress
2. Further findings on The Mediterranean Diet And Stress Relief
3. The Role Of Extra Virgin Olive Oil In The Mediterranean Diet
4. The Connection Between Diet and Stress
5. Incorporating Whole Foods Like Olive Oil for Stress Relief
6. The Power of Omega-3 Fatty Acids In Extra Virgin Olive Oil

New Study Links Olive Oil Fuelled Mediterranean Diet With Reduced Stress

Following a Mediterranean Diet, including quality extra virgin olive oil, can boost mood and stress tolerance, according to new research.

A new study from Binghamton University in New York featuring over 1,500 people found respondents with lower levels of stress had diets based around foods that were high in healthy fats.

According to a Newsweek report on the study, researchers used several questionnaires and scientifically approved scales, including the Kessler Psychological Distress scale, used to evaluate depression.

The results showed that “incorporating components of the Mediterranean diet is beneficial for mental wellbeing and stress reduction.”

“Stress is recognized to be a precursor to mental distress, and research, including our own, has demonstrated that the Mediterranean diet lowers mental distress,” Lina Begdache, associate professor of health and wellness studies at Binghamton University, said in a statement. “Thus, one element of the puzzle may be explained by the fact that the Mediterranean diet may be associated with a decrease in the negative components of perceived stress and an improvement in its positive attributes.”

The study, “Effects of Mediterranean and Western dietary patterns on perceived stress and mental distress,” was published in the peer-reviewed journal Nutrition and Health late last month.

Further findings on The Mediterranean Diet And Stress Relief

Are you feeling overwhelmed by the pressures of modern life? Imagine a world where your meals not only nourish your body but also play a significant role in managing stress. A recent study shines a light on how the Mediterranean Diet can be a game-changer in reducing stress, offering a delicious and sustainable way to enhance your well-being. Here, we will unravel the Mediterranean Diet’s components, share practical tips, and provide valuable insights for you to incorporate this eating pattern into your life.

The Role Of Extra Virgin Olive Oil In The Mediterranean Diet

The Mediterranean Diet is more than just a meal plan; it’s a lifestyle inspired by the traditional dietary habits of people living around the Mediterranean Sea. This diet emphasizes whole foods, fresh produce, and heart-healthy fats, with a focus on enjoyment and balance. Central to the Mediterranean Diet are fruits, vegetables, whole grains, legumes, nuts, and seeds. Extra virgin olive oil is a staple, providing a rich source of healthy fats.

Fish and seafood are frequently consumed, while red meat and processed foods are kept to a minimum. This diet encourages the use of herbs and spices, making meals flavourful without excess salt. Research suggests that this way of eating is linked to numerous health benefits, including improved heart health and brain function.

A standout element of the Mediterranean Diet is extra virgin olive oil which is loaded with antioxidants and anti-inflammatory properties. Extra virgin olive oil is rich in monounsaturated fats that support heart health and reduce inflammation. These healthy fats are crucial in the body’s ability to produce neurotransmitters, which help regulate mood and stress responses. The antioxidants found in extra virgin olive oil combat oxidative stress, which is known to contribute to the release of stress hormones. Incorporating EXTRA VIRGIN OLIVE OIL into your daily diet can enhance flavour while providing numerous health benefits.

The Connection Between Diet and Stress

Many of us don’t realize how profoundly our dietary choices impact our stress levels. Foods rich in nutrients can help regulate mood and energy, while unhealthy eating patterns can exacerbate stress and anxiety. The Mediterranean Diet, with its emphasis on whole foods and healthy fats, offers a balanced approach that supports both physical and mental well-being. Recent studies indicate a strong connection between the Mediterranean Diet and reduced stress levels. This is attributed to the diet’s ability to lower inflammation, balance hormones, and improve gut health—all of which play a role in stress management.

Incorporating Whole Foods Like Olive Oil for Stress Relief

Whole foods are a pillar of the Mediterranean Diet, and they offer more than just physical nourishment. Consuming a variety of fruits, vegetables, whole grains, and legumes ensures a steady supply of essential vitamins and minerals that support overall health and stress reduction. Rich in fibre and antioxidants, these foods help stabilize blood sugar levels and promote a balanced mood. Including a rainbow of colours in your meals not only makes them visually appealing but also delivers a diverse range of nutrients. By focusing on whole foods, you’re providing your body with the tools it needs to manage stress effectively.

The Power of Omega-3 Fatty Acids In Extra Virgin Olive Oil

Omega-3 fatty acids, predominantly found in fish and seafood, are a crucial component of the Mediterranean Diet. These healthy fats have been shown to reduce inflammation and improve brain health. Omega-3s play a pivotal role in the production of serotonin, a neurotransmitter that regulates mood and stress levels. Regular consumption of omega-3-rich foods such as salmon, mackerel, and sardines can help alleviate symptoms of stress and anxiety. By incorporating these nutrient-dense foods into your diet, you’re not only supporting your heart health but also promoting mental clarity and emotional well-being.

The Importance of Mindful Eating

Mindful eating is an integral aspect of the Mediterranean lifestyle, encouraging individuals to savour their meals and eat with intention. This practice promotes a deeper connection with food, allowing you to recognize hunger cues and appreciate the flavours and textures of each dish. Mindful eating has been shown to reduce stress by creating a sense of mindfulness and gratitude during meals. By focusing on the present moment and enjoying your food, you’re fostering a healthier relationship with eating and reducing stress-related eating habits.

The Social Aspect of Mediterranean Dining

The Mediterranean Diet emphasizes the importance of communal meals, where individuals gather to enjoy food together. This social aspect plays a vital role in stress reduction, as shared meals foster connections, encourage conversation, and create a sense of belonging. Research shows that social interactions during meals can stimulate the release of oxytocin, a hormone that promotes relaxation and reduces stress. By incorporating the social elements of the Mediterranean lifestyle into your routine, you’re tapping into the power of community and enhancing your overall well-being.

Conclusion

In a world filled with stressors, finding effective ways to manage stress is crucial for our overall well-being. The Mediterranean Diet offers a holistic approach to stress reduction by nourishing both the body and mind with nutrient-rich foods, healthy fats, and mindful eating practices. By incorporating the principles of this eating pattern into your lifestyle, you can enhance your quality of life, improve your mood, and foster a sense of balance and vitality. Take the first step toward a healthier, more stress-free life by exploring the Mediterranean Diet and discovering the power of food in promoting well-being.

New Study Highlights Negative Impact Of Processed Food

^{Updated August 7th 2024}

Choosing unprocessed foods like extra virgin olive oil reduces mortality risks

Extra virgin olive oil is a great example of a minimally processed food that offers numerous health benefits. And, according to a major new study in the BMJ, the impact of ultra-processed food consumption on human health may be more significant than the food’s nutritional qualities.

The research paper published by the Journal of the British Medical Association (BMJ) found that significant ultra-processed food consumption leads to higher mortality risks by several causes.

The key takeaway here is that the quality of your diet can influence your lifespan. By focusing on natural, minimally processed foods, you can improve your overall health and longevity.

We live in a fast-paced world where convenience often trumps health. Processed foods are not only easy to prepare but also palatable, making them a staple in many households. However, these foods come with hidden dangers. Studies have shown that diets high in processed foods can lead to chronic conditions like obesity, diabetes, and cardiovascular diseases. When you consume these foods regularly, you’re ingesting unhealthy levels of sodium, trans fats, and artificial additives.

So how can choosing foods with little or no processing like extra virgin olive oil help reduce these risks?

Is Extra Virgin Olive Oil A Processed Food?

Processed foods are defined as any food that has been altered from its natural state in some way during manufacturing. This can include everything from adding preservatives to changing the texture or flavor. processed foods are ubiquitous in the modern world, and they often seem like a convenient option. However, there are several good reasons to reduce your intake of processed foods. First of all, processed foods tend to be high in unhealthy ingredients like added sugars, sodium, and unhealthy fats. These ingredients can have negative impacts on your health, including increasing your risk of obesity, heart disease, and type 2 diabetes. processed foods also generally contain fewer vitamins and minerals than their unprocessed counterparts.

Most processed foods are unhealthy and should be avoided, but there are a few exceptions. One of these is extra virgin olive oil. Unlike other oils, extra virgin olive oil is not processed with chemicals or solvents. Instead, it is simply cold-pressed from olives that have been crushed and then strained.

Because extra virgin olive oil is minimally processed, it retains a higher level of beneficial nutrients compared to other oils. It is rich in monounsaturated fats, polyphenols, and antioxidants—all vital for maintaining good health. Therefore, including extra virgin olive oil in your diet allows you to enjoy the benefits of an unprocessed food while enhancing the flavor of your dishes. As a result, it retains its natural flavor and nutrients, making it a healthy choice for cooking or dressing salads. While extra virgin olive oil is technically a processed food, it is much healthier than most other processed options.

Additionally, many processed foods contain harmful chemicals that can potentially disrupt your hormones or increase your risk of cancer. For these reasons, it is generally best to choose whole, unprocessed foods whenever possible. However, if you do opt for processed foods, be sure to choose ones that are made with healthy ingredients and minimal processing.

Health Benefits Of Cold-Pressed Extra Virgin Olive Oil

Rich in Healthy Fats

One of the standout features of extra virgin olive oil is its high content of monounsaturated fats. These healthy fats are known to reduce bad cholesterol levels in the blood, lowering the risk of heart disease. Unlike saturated fats found in processed foods, monounsaturated fats are beneficial for cardiovascular health. Incorporating extra virgin olive oil into your diet can help maintain a healthy lipid profile, promoting overall heart health.

Packed with Antioxidants

Antioxidants are crucial for neutralizing harmful free radicals in the body, and extra virgin olive oil is packed with them. Polyphenols, a type of antioxidant found in this oil, have been shown to have anti-inflammatory properties. They help protect your body against oxidative stress, which is linked to various chronic diseases, including cancer and Alzheimer’s disease. Regular consumption of extra virgin olive oil can boost your antioxidant intake, helping you stay healthier for longer.

Aiding Weight Management

Contrary to popular belief, not all fats contribute to weight gain. The monounsaturated fats in extra virgin olive oil can actually aid in weight management. These fats help you feel full and satisfied, reducing the likelihood of overeating. Additionally, extra virgin olive oil has been found to improve metabolic health, further supporting weight management efforts. Including this oil in your diet can help you achieve a balanced, healthy weight.

Extra virgin olive oil is rich in antioxidants and healthy fats, and it has been shown to improve heart health and blood sugar control. Extra virgin olive oil can be used in a variety of ways, such as drizzling it over salads or using it in place of other oils when cooking. When choosing an olive oil, be sure to look for one that is cold-pressed and certified extra virgin for the best results.

As reported in Olive Oil Times, the same edition of the BMJ also featured American research demonstrating a link between high consumption of ultra-processed food and colorectal cancer, with significant differences in the impact between men and women.

Investigating the results of their 15-year study on more than 20,000 individuals, the Italian researchers tested the effects of consuming ultra-processed food, classified as such by NOVA ratings, while also considering their nutritional classification from the Food Standards Agency Nutrient Profiling System (FSAm-NPS).

NOVA was developed by researchers at the University of São Paulo in Brazil. According to a 2019 United Nations Food and Agricultural Organization paper, NOVA definitions of ultra-processed foods are the most applied in scientific literature.

FSAm-NPS, on the other hand, is currently used to rate foods by relevant front-of-pack-labeling systems, such as the French-born Nutri-Score.

“We felt the need to see if Nutri-Score could really help improve public health, as the European Commission is currently considering its introduction as an E.U.-wide mandatory food rating system,” Marialaura Bonaccio, senior epidemiologist at the Italian Mediterranean Neurologic Institute and co-author of the study, told Olive Oil Times.

“In the last 10 years, research has gone beyond focusing on the sole nutritional composition of foods,” she added. “Thanks to the work of Carlos Monteiro and others, the research has begun focusing on how food is transformed and manipulated.”

In the study, the authors wrote that “a significant proportion of the higher mortality risk associated with an elevated intake of nutrient-poor foods was explained by a high degree of food processing. In contrast, the relation between a high ultra-processed food intake and mortality was not explained by the poor quality of these foods.”

As explained by OOT:

The food industry commonly uses additives to give specific colors to food and sweeten or preserve it. Other additives cover many functions, such as enhancing flavors, suppressing fungi, inhibiting particular characteristics of the food or sanitizing the food itself.

OOT

“The processing of foods might play a role in health beyond their nutritional composition, through a variety of mechanisms triggered by non-nutritional components, such as cosmetic additives, food contact materials, neoformed compounds, and degradation of the food matrix,” wrote the researchers.

Easy Ways to Incorporate Extra Virgin Olive Oil into Your Diet

Drizzling Over Salads

One of the easiest ways to incorporate extra virgin olive oil into your diet is by using it as a dressing for salads. Its rich, robust flavor enhances the taste of fresh vegetables, making your salads more enjoyable. Simply drizzle a tablespoon of extra virgin olive oil over your greens, add a splash of lemon juice, and season with salt and pepper for a delicious, healthy salad dressing.

Cooking with Extra Virgin Olive Oil

Extra virgin olive oil is versatile enough to be used in cooking. Whether you’re sautéing vegetables, grilling meats, or baking, this oil can add a depth of flavor to your dishes. It’s important to note that extra virgin olive oil has a lower smoke point compared to refined oils, so it’s best used for low to medium-heat cooking. This ensures that the oil retains its nutritional properties while adding a delightful taste to your meals.

Adding to Smoothies

Believe it or not, you can even add extra virgin olive oil to your smoothies. A teaspoon of this oil can boost the nutrient content of your smoothie, providing you with healthy fats and antioxidants. It pairs well with ingredients like spinach, avocado, and berries, blending seamlessly into your beverage. This is a unique and effective way to reap the health benefits of extra virgin olive oil.

“The health risks that we have found in our study are related to significant consumption of ultra-processed food,” Bonaccio added. “Therefore, the suggestion here is not to abolish that kind of food but to limit its intake. People should stop focusing only on the nutritional profile of food. They need to start exploring the degree of processing in the food they buy.”

Morocco Gold: A Single Source Extra Virgin Olive Oil

When it comes to olive oil, you generally get what you pay for. The best olive oils are made from a single source of olives, and they undergo a lengthy and expensive process of cold pressing and filtering.

As a result, they tend to have a richer flavor and a higher concentration of healthy compounds. However, not everyone can afford to splurge on the best olive oil every time they cook. Those on a tighter budget may be tempted to look for an olive oil that is made from a blend. These oils are usually less expensive, but they may not have the same health and taste quality as the single source oils, such as Morocco Gold. Just be sure to check the label carefully to make sure you’re getting a quality product. When it comes to olive oil, quality is always more important than price.

We are so proud of everything that goes into Morocco Gold Extra Virgin Olive new harvest that we can’t wait to put it all on the label!  The label is a hallmark of the quality and grade of any reputable extra virgin olive oil and we update ours with each new harvest to ensure our customers are fully informed.  Unfortunately, practices including false labelling and mixing of oils may well have been exacerbated by the impact of blight and adverse weather conditions in EU producer countries in attempts to recover lost volume and value.

Our aim to re-establish consumer trust and confidence in extra virgin olive oil as ‘the original superfood’ through setting a new standard in authenticity and traceability. Our labelling enables our customers to make well informed choices about the olive oil they prefer.

Conclusion

Switching to extra virgin olive oil is a small change that can have a big impact on your health. By choosing this minimally processed oil, you’re reducing your intake of harmful substances found in processed foods and boosting your consumption of healthy fats and antioxidants. Whether drizzled over salads, used in cooking, or added to smoothies, extra virgin olive oil is a versatile ingredient that can elevate your diet and improve your well-being. If you’re ready to take the next step in your health journey, consider booking a consultation with our nutrition experts who can guide you in making more informed dietary choices. Start today and experience the benefits of extra virgin olive oil for yourself!

What Are The Best Store Cupboard Accompaniments For Extra Virgin Olive Oil?

^{Updated August 6th 2024}

Why Choose Extra Virgin Olive Oil In Your Diet At All?

Extra virgin olive oil is a staple in kitchens worldwide, but are you making the most of it? Whether you’re a seasoned chef or a home cook, knowing which foods pair best with extra virgin olive oil can transform your culinary creations. This blog post dives into the best pantry staples to complement your extra virgin olive oil, why it’s a versatile and healthy option, and practical tips for using it in every meal. Let’s turn your larder into a treasure trove of flavours!

Extra virgin olive oil isn’t just a cooking oil; it’s a culinary hero. Known for its rich flavour and dense nutritional profile, extra virgin olive oil elevates simple dishes into gourmet experiences. Packed with antioxidants, healthy fats, and anti-inflammatory properties, it’s no wonder health experts and chefs alike sing its praises.

With the increasing emphasis on healthy eating and wellness, it is important to understand the best foods to match with extra virgin olive oil for a healthy diet. Extra virgin olive oil is an excellent source of healthy, unsaturated fats that can support healthy weightloss goals.

Paired with whole grains, vegetables, and fish, extra virgin olive oil can give your daily diet the nutritional boost you need while tasting delicious. It also offers a range of flavonoids, which act as antioxidants to help protect cells from inflammation and oxidative damage.

Extra virgin olive oil is not only one of the healthiest oils for our bodies, but it can also be used to create delicious meals that can support our healthy lifestyle goals. Using extra virgin olive oil in cooking is an excellent way to ensure you’re consuming healthy fat and keeping up with your nutrition. This healthy oil makes vegetables, legumes, grains, fish, and poultry so much more flavorful.

While standard cooking oils can add taste as well, extra virgin olive oil can also help you feel full for a longer period of time. By incorporating extra virgin olive oil into each meal you can enjoy healthy foods that add more nutrition and promote better wellness and weightloss results.

Best Store Cupboard Accompaniments For Extra Virgin Olive Oil

Is there anything more satisfying than dipping fresh, crusty bread into a pool of golden extra virgin olive oil? Choose high-quality artisanal bread like ciabatta or sourdough for the perfect pairing. Add a sprinkle of sea salt and a dash of balsamic vinegar to elevate this simple pleasure into a culinary delight.

Followers of Morocco Gold’s popular news feed will know that no health-conscious pantry should be without the best extra virgin olive oil you can find.

But just what are the five most important items to sit alongside your bottle of Morocco Gold extra virgin olive oil to ensure you can make easy meals to keep your mind and body working at its best?

Let us run you through our top five:

Good Quality Pasta

Whether it’s Spaghetti, Tagliatelle, Penne or Bucatini, did you know there were 33 types of Italian Pasta to chose from?  They all have slightly different flavours and shapes, but you can have a lot of fun experimenting with matching different sauces to each pasta type.  Just don’t tell the purest chefs as you may be breaking some gastronomical rule!

Whatever you choose, here is one of the most basic and well-loved sauces which benefits from the simplicity of ingredients, the most important of which (we think!) is extra virgin olive oil.

Fresh Herbs and Spices

Enhance the flavour of your EXTRA VIRGIN OLIVE OIL with a variety of fresh herbs and spices. Basil, rosemary, thyme, and oregano are excellent choices. You can create flavoured oils by infusing EXTRA VIRGIN OLIVE OIL with these herbs, making it a versatile addition to salads, pasta, and more.

Sea Salt

A good pinch of sea salt can enhance the natural flavours of EXTRA VIRGIN OLIVE OIL. Opt for coarse sea salt or popular varieties like Maldon or Himalayan pink salt. Sprinkle it over your finished dishes or add it to your dipping oil for an extra layer of taste.

Freshly Baked Bread

Let’s face it, there’s nothing better than the smell of your own freshly baked bread wafting through the kitchen but, if time is more stretched, there is a wealth of fabulous bakeries (including those in your local supermarket) that can provide you with a fine artisan loaf of your choice.  For the healthiest accompaniment to your extra virgin olive oil, you would be best to opt for something like Sourdough, Whole Wheat, Oat Bread or Gluten Free.  But whatever your choice, the next bit is simple: tear a generous piece by hand, pour your Morocco Gold extra virgin olive oil in a small dish, add some balsamic vinegar if you please and just dip to heart’s content!

Tomatoes

As well as being the centre of fierce debate as to its categorisation as a fruit or a vegetable, the humble tomato is bursting with health benefits. A single tomato can provide about 40% of the daily recommended minimum of vitamin C. What’s more, tomatoes supply vitamin A, which supports immunity, vision, and skin health; vitamin K, which is good for your bones; and potassium, a key nutrient for heart function, muscle contractions, and maintaining a healthy blood pressure and fluid balance.  So, what better compliment to the health-giving polyphenol rich extra virgin olive oil?

 
Flour and Eggs

Ok, strictly speaking that’s two ingredients but our point is this:  the best extra virgin olive oil is an excellent component of many delicious baking recipes.  It offers a lighter, healthier alternative to butter.  Why not try it in this Italian classic

Mozzarella

Fancy a bit of a crowd pleaser that takes hardly any time to prepare but tastes like a slice of sunshine?  Just like the best extra virgin olive oil, good quality mozzarella is worth every penny.

Practical Tips For Cooking With Extra Virgin Olive Oil

Breakfast Boost

Starting your day with a drizzle of extra virgin olive oil can set a delicious tone. Add a splash to your scrambled eggs, or drizzle it over avocado toast with a sprinkle of red pepper flakes and sea salt. The healthy fats in extra virgin olive oil will keep you energized and satisfied all morning.

Lunchtime Lift

Extra virgin olive oil can be a game-changer in your lunch routine. Toss your salads with extra virgin olive oil and lemon juice for a simple yet flavourful dressing. Use it to sauté vegetables or as a finishing touch on soups to add depth and richness.

Dinner Delight

Extra virgin olive oil shines in dinner dishes too. Roast your favourite vegetables with a generous drizzle of extra virgin olive oil, garlic, and herbs. Use it as a base for marinades for meats and fish, or stir it into pasta sauces for a silky finish.

Elevate Your Salads

Simple Dressings

Creating your salad dressings at home is easy and rewarding. Combine extra virgin olive oil with balsamic vinegar, Dijon mustard, and a touch of honey for a classic vinaigrette. Experiment with different vinegars and citrus juices to find your perfect blend.

Mediterranean Favourites

Explore Mediterranean flavours by pairing extra virgin olive oil with ingredients like feta cheese, olives, and sun-dried tomatoes. These combinations not only taste amazing but also pack a nutritional punch, making your salads more satisfying and healthy.

Grain Bowls

Incorporate extra virgin olive oilinto grain bowls for an extra layer of flavor. Drizzle it over quinoa, farro, or brown rice, and top with roasted vegetables, chickpeas, and a sprinkle of feta. It’s a wholesome, delicious meal in a bowl.

Hearty Stews

Stews with dense flavours benefit from a touch of extra virgin olive oil. Incorporate it into beef or vegetable stews for a richer taste. Add it towards the end of cooking to preserve its delicate flavours and health benefits.

Baking with extra virgin olive oil.

Moist and Flavourful Cakes

Yes, you can bake with extra virgin olive oil! Use it in place of butter or other oils in cake recipes to keep them moist and add a unique flavour. Olive oil cakes, particularly those made with citrus, are a delightful treat.

Savory Breads

Extra virgin olive oil is perfect for savoury baking. Use it in focaccia or herbed bread recipes for a tender crumb and rich flavour. The oil’s natural sweetness shines through, complementing the savoury herbs and salt.

Cooking And Health Benefits of Extra Virgin Olive Oil and Canola Oil Explored

^{Updated August 5th 2024}

Canola Oil and Extra Virgin Olive Oil Both Have a Range of Health Benefits

If you’re trying to decide between canola oil and extra virgin olive oil, it’s worth considering the different health benefits of each. Health-conscious consumers, home cooks, and nutrition enthusiasts alike are frequently faced with the dilemma of which oil to choose for their culinary adventures. Both canola and extra virgin olive oils boast a range of health benefits, but which one truly deserves a place in your kitchen? This blog post aims to unravel the pros and cons of extra virgin olive oil versus canola oil, helping you make informed decisions for your health and cooking needs.

Extra virgin olive oil is a good source of monounsaturated fats, which have been linked with reduced inflammation and a lower risk of heart disease. Canola oil, on the other hand, is a good source of omega-3 fatty acids, which are important for brain health. So which one is better for your health?

Ultimately, it depends on your individual needs and preferences. For example, if you’re looking to reduce inflammation, extra virgin olive oil may be a better choice. If you’re interested in boosting your daily intake of vitamins E and K, then canola oil may be a good option.

How To Choose Between Canola Oil and Olive Oil For Cooking

When it comes to cooking oils, there are a lot of choices on the market. Two of the most popular options are extra virgin olive oil and canola oil. So, which is the best oil for cooking?

Extra virgin olive oil is made from pure, cold-pressed olives. It has a slightly fruity flavor and a strong aroma. Premium, cold pressed single sourced extra virgin olive oils, like Morocco Gold, also have a high concentrations of polyphenols – a powerful antioxidant. Canola oil, on the other hand, is made from a hybrid plant that is part of the rapeseed family. It has a milder flavor and can often be less expensive than extra virgin olive oil.

Extra Virgin Olive Oil Is A Great Source of Monounsaturated Fat

One of the most touted benefits of extra virgin olive oil is its high content of monounsaturated fats. These healthy fats are known to reduce bad cholesterol levels, helping to maintain heart health. A study published in the New England Journal of Medicine found that a Mediterranean diet enriched with extra virgin olive oil significantly reduced the risk of cardiovascular events. It’s no wonder this oil is a favorite among health-conscious consumers.

Extra Virgin Olive Oil Is An Antioxidant Powerhouse

Extra virgin olive oil is packed with powerful antioxidants, such as polyphenols and vitamin E. These compounds help combat oxidative stress in the body, reducing inflammation and protecting cells from damage. Regular consumption of extra virgin olive oil has been linked to a lower risk of chronic diseases, including heart disease and certain cancers.

Cooking with Olive Oil Or Canola: The Pros and Cons

So, with so many benefits to choose from in both products, which oil is the best for cooking? The answer may depend on what you’re cooking. If you’re looking for a healthy option, extra virgin olive oil is the better choice. It’s lower in saturated fat than canola oil and contains antioxidants that can help to protect against heart disease and cancer. However, if you’re cooking at high temperatures, canola oil can have a higher smoke point than some extra virgin olive oil, so it won’t break down as easily when heated. Ultimately, the best oil for cooking depends on your personal preferences and what you’re making.

According to a great report from registered dietician Isabel Smith talking to WellandGood, Canola Oil is high in omega-6 fatty acids  – which may not be as good as it sounds.

“The problem with canola oil is that it is extremely high in omega-6 polyunsaturated fats (PUFA). A diet high in these omega-6 fats will cause systemic inflammation in the body, which is an underlying commonality with all modern chronic diseases, including heart disease and diabetes,” she says. The key is to consume more omega-3 fatty acids than omega-6 fatty acids, so consuming too much canola oil can actually work against you, in terms of heart health.”

However, she also pointed out that canola oil is high in phytosterols, which helps absorb cholesterol in the body, therefore reducing overall cholesterol levels.

Extra Virgin Olive And Lowered Inflammation

When discussing the case for extra virgin olive oil, Smith had many positives to consider.

Olive oil is an anti-inflammatory oil, while canola oil is known to be pro-inflammatory,” Smith says. This is because, she explains, olive oil is high in antioxidants, which fights off free radicals in the body. “Olive oil contains strong antioxidants, mainly oleocanthal and oleic acid, which can help reduce inflammatory markers in the body like CRP (C-reactive protein),” she says.

The report from WellandGood also points out that olive oil is good for your heart and could help improve memory.

Olive oil is high in monounsaturated fats, which support heart health, and because its polyunsaturated fat content is quite low, it’s less controversial of a heart healthy oil than canola. 

Canola Oil Versus Olive Oil: The Verdict

According to Healthline, evoo is healthier than canola, as it provides many disease-fighting antioxidants and is good for your heart.

The report goes on to say that research links quality olive oil – especially extra virgin olive oil – to health benefits, including benefits to your heart. It is less refined and boasts more antioxidants than canola oil, which makes it a better choice.

When it comes to making a final decision on whether to cook with either oil, Smith’s verdict suggests that, although it may be worth stocking both in your kitchen, her chosen favourite is undoubtedly olive oil.

“I would advise choosing olive oil almost every time,” she says. “Canola oil has a high smoke point, which is why it’s often used when frying or cooking foods at high heat, but there are much better options, like avocado oil. Canola oil is also always the cheaper option, but spending the little bit of extra money on something like olive oil is always a recommendation of mine.”

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 Mediterranean Lifestyle Choices Can Benefit Your Working Life.

^{Updated June 26th 2024}

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.

Polyphenols In Extra Virgin Olive Oil Can Boost Adolescents Cardio Health

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.

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.

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.

How To Tackle Menopausal Weight Gain With The Mediterranean Diet

^{Updated June 26th 2024}

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!

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

^{Updated June 24th 2024}

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.