Health Benefits

EVOO Fuelled Southern European Atlantic Diet Boosts Mental And Physical Wellbeing

^{Updated August 5th 2024}

Have you heard of the Atlantic Diet? If you’re a food enthusiast or someone who cares deeply about your health, this diet might just be your new best friend. But there’s one secret ingredient that takes it to another level—extra virgin olive oil. In this post, we’ll uncover why this golden elixir is so crucial to the Atlantic Diet and how it can offer numerous health benefits.

If you care about improving your own wellbeing, there’s a high chance you will have heard about the benefits of the best olive oil and The Mediterranean Diet.  But a close neighbour, both nutritionally and geographically,  – the Southern European Atlantic Diet – is a great choice for lovers of extra virgin olive oil.

What is the Atlantic Diet?

The Atlantic Diet is inspired by the traditional eating habits of the coastal regions bordering the Atlantic Ocean. It emphasizes fresh, locally-sourced foods and balanced nutrition. This diet is not just about what you eat, but how you eat it—focusing on enjoying meals with family and friends.

Fresh and Locally-Sourced Foods

One of the core principles of the Atlantic Diet is the use of fresh and locally-sourced foods. Think of wild-caught fish, organic vegetables, and seasonal fruits. These options not only taste better but are often more nutritious and environmentally friendly.

Balanced Nutrition

The Atlantic Diet promotes a balanced approach to nutrition. It encourages the consumption of various food groups, including lean proteins, whole grains, and healthy fats like extra virgin olive oil. This balance ensures that you get all the essential nutrients your body needs.

Enjoying Meals

Eating is not just about fueling your body; it’s also a social activity. The Atlantic Diet encourages people to enjoy their meals in a relaxed setting, taking time to savor the flavors and the company. This approach can improve digestion and make eating more enjoyable.

A fascinating new review from Advances in Nutrition claims that the Southern European Atlantic Diet can seriously boost your longevity, physical and mental health. 

What Is The Southern European Atlantic Diet?

The Southern European Atlantic Diet emulates the nutritional habits and lifestyle choices adopted by people who inhabit northern Portugal and North-western Spain. It is defined both by the food choices and the way in which they are prepared.

Examples of key foods in the Southern Atlantic Diet, as listed in mindbodygreen.com are:

• Daily consumption of fruits, vegetables, whole grains, extra virgin olive oil, and dairy products
• Weekly consumption of seafood (especially cod and other fish), eggs, dried fruits, legumes, and lean meats (e.g., beef, pork, and poultry)
• Occasional consumption of fatty meats and sweets

How The Mediterranean Diet Compares With The Atlantic Diet

Comparisons of the food pyramids of both The Mediterranean Diet and the Atlantic diet reveal similarities in the prioritization of plant-based meals with occasional inclusion of fresh fish, lean meats, eggs and dairy.

It is when we take a closer look at the lifestyle habits of the people living in this region that we get an understanding of the contribution to living long, happy and healthy lives.  These lifestyle choices include:

• Choosing plant-centric foods which, like extra virgin olive oil, are full of phytonutrients and antioxidants to contribute to healthy ageing.
• Keeping your body well always hydrated – which boosts your detox powers and help flush out toxins.
• Incorporating movement and physical activity to your daily routine.
• Psychological well-being – whether it’s meeting friends and family often or enjoying the pleasure of good food, this is a great way to add years to your life – the European Atlantic way!

How to Incorporate Extra Virgin Olive Oil in The Atlantic Diet

Extra virgin olive oil is a staple in the Atlantic Diet, and for a good reason. It’s versatile, flavorful, and packed with health benefits. Here’s how you can incorporate it into your daily meals.

• Drizzling Over Salads

One of the simplest ways to add extra virgin olive oil to your diet is by drizzling it over salads. Whether it’s a basic green salad or a hearty Mediterranean-style mix, olive oil can elevate the flavors while adding healthy fats.

• Cooking with Olive Oil

Olive oil is excellent for sautéing vegetables, marinating meats, and even baking. Its high smoke point makes it suitable for various cooking methods, ensuring your dishes are both delicious and nutritious.

• Using it in Dressings and Sauces

Homemade dressings and sauces are another fantastic way to incorporate extra virgin olive oil. Mix it with balsamic vinegar, lemon juice, or herbs to create a flavorful dressing that enhances any dish.

Keeping a bottle of the best olive oil in your store cupboard all year round is a great way to stay on track with either The Southern European Atlantic or The Mediterranean Diet.

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.

What are the Health Benefits of Using Olive Oil as Your Primary Fat Source in The Atlantic Diet?

Extra virgin olive oil is celebrated for its numerous health benefits, making it a perfect fit for the Atlantic Diet. Let’s explore some of these benefits.

Heart Health

Olive oil is rich in monounsaturated fats, which are known to reduce bad cholesterol levels. This can lower the risk of heart disease and stroke, making olive oil a heart-healthy choice.

Anti-Inflammatory Properties

Olive oil contains antioxidants and anti-inflammatory compounds, such as oleocanthal. These properties can help reduce inflammation in the body, which is linked to various chronic diseases like arthritis and diabetes.

Improved Digestion

Olive oil can also aid in digestion by stimulating the production of digestive enzymes. This can help improve gut health and reduce issues like bloating and constipation.

Enhanced Nutrient Absorption

The healthy fats in olive oil can enhance the absorption of fat-soluble vitamins like A, D, E, and K. This means that when you consume olive oil with nutrient-rich foods, your body can absorb more of the good stuff.

Skin and Hair Benefits

The antioxidants and vitamins in olive oil can also benefit your skin and hair. Regular consumption can lead to a healthier complexion and stronger, shinier hair.

Weight Management

Contrary to popular belief, incorporating healthy fats like olive oil into your diet can aid in weight management. The fats can help you feel fuller for longer, reducing the likelihood of overeating.

But, whichever diet you choose to follow, the key thing is to stick with it until it becomes an integral part of your lifestyle. This is especially important as we lead ourselves gently out of a global health pandemic.

Markos Klonizakis, a clinical physiologist at Sheffield Hallam University, in England, said one of the benefits of the Mediterranean diet is that there are many variations, making it adaptable across cultures. In addition, Klonizakis argues that the eating preferences of people can be shaped by many factors and the current pandemic may be one of them.

“Unhealthy food is easier to prepare. Maybe the coronavirus pandemic is a chance for us to start eating better,” he said. “Of course, eating patterns are also a matter of trend, for example, the vegan regime has many adherents even though its benefits are not widely established, but nutritional tradition usually endures through time.”

Why A Wellness Plan Is As Important As A Health Plan

^{Updated April 5th 2022}

Most people think of wellness as a way to achieve or maintain physical health. But, at Morocco Gold, we know that wellness is about more than just your body. It’s also about your mind and spirit. Wellness is about being healthy in all aspects of your life. It’s about making choices that support your well-being. And it’s not something that you do once and forget about. It’s a continuous journey that requires effort and commitment. So why is wellness important? There are plenty of reasons, but here are just some:

1. Wellness makes you feel good, because it can help you manage stress.
2. Wellness can boost your immune system.
3. Increases your productivity.
4. Reduces reliance on healthcare system.

So, what does wellness mean to you and what steps can you take to promote your own wellness?

What Is Wellness?

According to the Global Wellness Institute,  the key tenets of wellness as both preventive and holistic can be traced back to ancient civilizations from the East (India, China) to the West (Greece, Rome). In 19th-century Europe and the United States, a variety of intellectual, religious and medical movements developed in parallel with conventional medicine.

Together these movements focus on holistic and natural approaches, self-healing and preventive care and have provided a foundation for what we understand as the modern-day phenomenon of ‘wellness’. 

Morocco Gold were delighted to be announced as an Ambassador for The Global Wellness Institute this month, recognising our commitment to improving wellness due to the health benefits of the best extra virgin olive oil.

Our support of The Global Wellness Institute demonstrates our shared vision to transform the health and wellness of people, communities, and the planet, also to eradicate preventable diseases worldwide.

Why Your Wellness Plan Starts With a healthy Mediterranean breakfast.

A healthy and nutritious breakfast, like a plant-based or Mediterranean diet can help increase your chances of living a long and healthy life, according to a recently article from wellandgood.com  

Based on the findings of author Dan Buettner, whose pioneering research on longevity hotspots or ‘blue zones’ lifts the lid on how we can potentially extend our life quality and duration, the article recommends a breakfast of foods which reduce blood pressure and cholesterol as one of 4 key choices.

The Mediterranean diet, which includes an emphasis on healthy ‘monounsaturated fats’ found in foods such as extra virgin olive oil, is known to help prevent a wide range of diseases such as cardiovascular disease or stroke.

Also listed in the article, entitled 4 Morning Habits of the Longest-Living People in the World, are:

• Finding your ‘ikigai’ (the Japanese concept of what drives you to get up and out of bed in the morning.
• Enjoying a cup of morning coffee – ideally with a plant-based milk alternative and natural sweetener.
• Say something nice to the first person you see.  Self-explanatory this one but Buettner starts each morning by literally complimenting others.

A Shot of Extra Virgin Olive Oil In The Morning

If you like the sound of Buettner’s teachings and want to incorporate a Mediterranean start to your day, one of the best ways to do so is by drinking extra virgin olive oil, first thing in the morning.  This is a quick and easy way to boost your daily intake of antioxidants and healthy fats. Drinking a shot of olive oil in the morning can be good for your skin, throat and help as part of a wellness plan.

Polyphenols: The Magic Ingredient In Morocco Gold Extra Virgin Olive Oil

The level of polyphenols present in Morocco Gold varies slightly from year to year, depending on a range of factors, weather, time of harvesting and processing etc.

This year we are pleased to say the level of polyphenols is the highest we have yet seen. Our latest harvest polyphenol content is 644mg / kg.

So How Much Extra Virgin Olive Oil Should I Take Each Day As Part Of My Wellness Plan?

Each Morocco Gold Extra Virgin Olive Oil bottle size is 500ml (16.9 fl.Oz.USA). There are around 35 tablespoons in each bottle (1 tbs. = 14.3ml).

What Is In 1 Tablespoon Of Extra Virgin Olive Oil?

One serving or 1 tablespoon of extra-virgin olive oil contains the following:

• 120 calories
• 10 grams of monounsaturated fat
• 2 grams of saturated fat
• 2 grams of polyunsaturated fat
• 1.9 milligrams of vitamin E (10 percent of Daily Value)
• 8.1 micrograms of vitamin K (10 percent of DV)

European Food Safety Agency Recommendation

The European Food Safety Agency regulation states that extra virgin olive oil with a polyphenol level of 250mg / kg and above can make health claims. However, it is also very specific about which polyphenols this applies to. It specifically states that this must include hydroxytyrosol and its derivatives, (oleuropein and tyrosol). So long as these polyphenols are present, the beneficial effects can be obtained with a daily intake of around 20ml of olive oil.

At this level of polyphenol, 1 tablespoon will have around 7.1 mg/kg (250 / 35) So to get the health benefits you would need to take around 3 tablespoons per day.

Because the concentration of polyphenols in Morocco Gold is much higher than the standard, you will get the associated health benefits with around 2 tablespoons per day.

Due to the numerous health benefits of extra virgin olive oil it is typically used in cooking,but eating or drinking it raw is even healthier. A lot of health experts recommend drinking extra virgin olive oil in the morning, here’s why:

 Extra Virgin Olive Oil Helps in Weight Loss

The idea of consuming olive oil this way comes from the Mediterranean diet, which, despite its share of naysayers, has been found to be effective. Olive oil has an acid called oleic acid, which gives the feeling of fullness and promotes the feeling of satiety.

Extra Virgin Olive Oil Aids Detoxification

The idea of a digestive cleanse has been denounced by some health experts. But as per few experts, an olive oil and lemon detox cleanse has benefits for the digestive system in the short term.

Extra Virgin Olive Oil Helps Prevent Colon Cancer

According to various studies, drinking extra virgin olive oil may prevent the formation of free radicals in the body, and reduce the incidence of colon cancer. This is because olive oil is full of antioxidants.

Extra Virgin Olive Oil Help Promote Healthy Skin

Anything full of antioxidants is always great for the skin. Just like Vitamin E, antioxidants also slow the ageing of skin. Olive oil has an abundance of both of these.

So now you know! All you need to do, to make the most of this amazing morning tonic, is to take the juice of a ripe lemon and add it to a tablespoon of extra virgin olive oil, and drink it up! The better the quality of olive oil, the more beneficial this exercise will be for you. You can also add a little bit of water to make the mixture more palatable and improve its cleansing properties.

Source: Ndtv.com
Source: www.aboutoliveoil.org

Celebrate The Best Food For Health Across The World This Month

It’s that time of the week again and, as we pause to enjoy Wellness Wednesday, we wanted to celebrate National Nutrition Month which this year is flying the flag for flavours from around the world.

Being culturally adventurous is also another great way to boost your potential to achieve your wellness goals.   That’s because we can learn so much about nutrition from the dietary choices and lifestyles of those in many different parts of the world. While The Mediterranean Diet remains one of the most popular healthy diet plans, it’s not the only one worth considering. And the great news is that the inclusion of a healthy monounsaturated fat such as extra virgin olive oil can be used in so many dishes from all corners of our world.

Embrace Cultural Diversity In Your Wellness Plan

This theme of wellness through nutritional exploration is summarised so perfectly by the organisers of National Nutrition Month:

Celebrating flavors from cultures around the world is a tasty way to nourish ourselves and appreciate our diversity. We are all unique with different bodies, goals, backgrounds and tastes! A Registered Dietitian Nutritionist can help you create healthy habits that celebrate your heritage and introduce you to new foods and flavors.

Dieticians Can Help You Achieve Your Wellness Health Goals.

In celebration of this year’s National Nutrition Month, Academy of Nutrition and Dietetics Registered nutritionist Libby Mills said:

“The theme Celebrate a World of Flavors gives every culture a place at the table. Celebrating the cultural heritage, traditions and recipes from all people is a tasty way to nourish ourselves, learn about one another and find appreciation in our diversity.”

During National Nutrition Month^®, the Academy encourages everyone to make informed food choices and develop sound eating and physical activity habits they can follow all year long. The Academy encourages seeking the advice of RDNs – the food and nutrition experts who can help develop individualized eating and activity plans to meet people’s health goals.

“Celebrate a World of Flavors highlights the unique, cultural variety of foods available to people from around the world and the role that registered dietitian nutritionist play in helping clients create healthy habits while celebrating their cultural foods and heritage,”

Rahaf Al Bochi

A national spokesperson for the Academy in Baltimore, Md.

RDNs help clients fine-tune traditional recipes, provide alternative cooking methods and other healthful advice for incorporating family-favorite foods into everyday meals.

Why The Mediterranean Diet Remains Top For Health Benefits

The Mediterranean Diet has topped the list of the U.S. News and World Report Annual Ranking Of Diets for the fifth year in a row.

The ever-popular diet, with its emphasis on quality extra virgin olive oil, fresh fruit, vegetables and fish continues to out rank its rivals on this key barometer for wellness and nutrition. It was named best diet overall for 2022, in addition to best diet for healthy eating, best heart-healthy diet, best diet for diabetes, best plant-based diet and easiest diet to follow. 

It is generally accepted that the folks in countries bordering the Mediterranean Sea live longer and suffer less than most Americans from cancer and cardiovascular ailments. The not-so-surprising secret is an active lifestyle, weight control, and a diet low in red meat, sugar and saturated fat and high in produce, nuts and other healthful foods, with extra virgin olive oil at its heart.

The Mediterranean Diet including extra virgin olive oil offers a host of health benefits, particularly including weight loss, heart and brain health, cancer prevention, and diabetes prevention and control. By following the Mediterranean Diet, you could also keep that weight off while avoiding chronic disease.

For more information on National Nutrition Month, including how to find a regional registered dietician please see here.

To find out a bit more about how you can incorporate Morocco Gold extra virgin olive oil in to your cooking, whatever your cultural traditions, please check out our inspirational recipe section here.  Happy cooking!

Celebrate National Wellness Month With Extra Virgin Olive Oil

^{Updated 23rd August 2023}

August is National Wellness Month: a time of year to focus on taking care of your own health and wellbeing. One way of achieving a wellness lifestyle without having to overhaul existing habits is adding extra virgin olive oil to your diet.

Summary:

• Starting Your Day With Extra Virgin Olive Oil To Boost Wellness
• How Much Extra Virgin Olive Oil Should I Take To Improve Wellness?
• What Is In 1 Tablespoon Of Extra Virgin Olive Oil?
• Morocco Gold Commits To Global Wellness By Becoming Ambassador Of Global Wellness Institute
• Extra Virgin Olive Oil And The Pursuit Of Wellness

There is no short supply of research that shows self-care can help you manage stress and promote greater happiness. Even making small changes to your lifestyle can impact your health in positive ways.

Not only does Extra Virgin Olive Oil benefit the body with its monounsaturated fatty acids, helping reduce cholesterol levels and improve cardiovascular health – but it has amazing flavor that will make meals come alive for your taste buds – all while boosting your level of wellness.

Let’s take a closer look at the culinary effects that extra virgin olive oil can have on how you celebrate National Wellness Month in 2023!

Starting Your Day With Extra Virgin Olive Oil To Boost Wellness

Extra Virgin Olive Oil is a key component in The Mediterranean Diet – one of the most consistently popular diet and lifestyle for those seeking to improve their overall wellness. If you want to incorporate a Mediterranean start to your day, one of the best ways to do so is by drinking extra virgin olive oil, first thing in the morning. 

This is a quick and easy way to boost your daily intake of antioxidants and healthy fats. Drinking a shot of olive oil in the morning can be good for your skin, throat and help as part of a wellness plan.

How Much Extra Virgin Olive Oil Should I Take To Improve Wellness?

What Is In 1 Tablespoon Of Extra Virgin Olive Oil?

One serving or 1 tablespoon of extra-virgin olive oil contains the following:

• 120 calories
• 10 grams of monounsaturated fat
• 2 grams of saturated fat
• 2 grams of polyunsaturated fat
• 1.9 milligrams of vitamin E (10 percent of Daily Value)
• 8.1 micrograms of vitamin K (10 percent of DV)
•  

European Food Safety Agency Recommendation

The European Food Safety Agency regulation states that extra virgin olive oil with a polyphenol level of 250mg / kg and above can make health claims. However, it is also very specific about which polyphenols this applies to. It specifically states that this must include hydroxytyrosol and its derivatives, (oleuropein and tyrosol). So long as these polyphenols are present, the beneficial effects can be obtained with a daily intake of around 20ml of olive oil.

At this level of polyphenol, 1 tablespoon will have around 7.1 mg/kg (250 / 35) So to get the health benefits you would need to take around 3 tablespoons per day.

Because the concentration of polyphenols in Morocco Gold is much higher than the standard, you will get the associated health benefits with around 2 tablespoons per day.

Morocco Gold Commits To Global Wellness By Becoming Ambassador Of Global Wellness Institute

Morocco Gold have been confirmed as an Ambassador for The Global Wellness Institute this month, recognising our commitment to improving wellness due to the health benefits of the best extra virgin olive oil.

Our support of The Global Wellness Institute demonstrates our shared vision to transform the health and wellness of people, communities and the planet, also to eradicate preventable diseases worldwide.

Extra Virgin Olive Oil And The Pursuit Of 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.

Morocco Gold is an exceptionally high-quality extra virgin olive oil from a unique new source. What makes it so special is it is teeming with health enhancing polyphenols. The following illustrates the range of chronic conditions where research into these polyphenols, all of which are present in Morocco Gold, has demonstrated positive effects.

In fact the European Food Safety Authority has now approved health claims for extra virgin olive oils with polyphenol content of more than 250mg / kg. Morocco Gold contains polyphenols well above this level.

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.  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.

What Is The Global Wellness Institute?

The Global Wellness Institute™ is a non-profit organization and the leading research and educational resource for the global wellness industry. The GWI was founded in 2015 and has since developed the most frequently cited, in-depth research on the $4.5 trillion wellness economy. The GWI’s 2018 Global Wellness Economy Monitor found that the global wellness industry grew 13.5% from 2015-2017, from a $3.7 trillion to a $4.2 trillion market. According to the Institute, there are ten sectors that make up the multi-trillion wellness economy. There are currently 28 GWI Initiatives led by thought-leaders and experts in their fields working to increase knowledge about wellness in its many and varied forms.

The GWI’s Wellness Moonshot: A World Free of Preventable Disease is the first global commitment to eradicate preventable, chronic diseases. In 2019, the GWI introduced the Wellness Moonshot Calendar as a tool to create a culture of wellness within organizations and workplaces worldwide. GWI launched Wellness Evidence in 2011, the world’s first aggregation of medical evidence for the most common wellness modalities and therapies.

For more information of The Global Wellness Institute or the Health Benefits of Morocco Gold extra virgin olive oil please see here.

Explore The Benefits of Olive Oil On World Obesity Day

^{Updated February 27th 2023}

Contents:

• A Healthy Diet For World Obesity Day
• Extra Virgin Olive Oil And Tackling Obesity
• How Can Extra Virgin Olive Oil Help Weight Loss?
• The Mediterranean Diet For Weightloss And Wellness
• The Alarming Truth about Obesity And Wellness
• UK Obesity Levels
• An EVOO diet As Part of Your Wellness Plan
• Vegetables And Extra Virgin Olive Oil: A Perfect Match For Weightloss
• Ways To Use Extra Virgin Olive Oil For Weight Loss

A Healthy Diet For World Obesity Day

World Obesity Day this year aims to tackle preconceptions around obesity and open conversation around taking action for better health. And what better place to start than replacing saturated fats with a healthy fat such as Extra Virgin Olive Oil?

One of the crucial facts raised by the World Health Organisation (more from them below) is that obesity is preventable. There is also a wealth of scientific research to show a key role in our diet for healthy fats such as extra virgin olive oil in preventing obesity.

Extra Virgin Olive Oil And Tackling Obesity

Not only is extra virgin olive oil packed with health benefits, but it can also help contribute to weight loss. Studies have found that extra virgin olive oil not only helps people feel full faster and for longer periods of time, but also naturally suppresses appetite and increases satiety, which can lead to improved dietary choices overall. Furthermore, extra virgin olive oil contains monounsaturated fat and antioxidants, both of which have been linked with better cardiovascular health. So this World Obesity Day, give extra virgin olive oil a try and reap the rewards of an improved diet!

Do you want to lose weight and improve your wellness goals? If so, the Mediterranean diet may be a great option for you.

This diet is based on the traditional eating habits of people in countries surrounding the Mediterranean Sea. It is a diet for weight loss and help improve overall health. In this blog post, we will discuss how the Mediterranean diet can help you lose weight and help with wellness goals. We will also provide some tips on how to follow this diet correctly. So, if you are interested in improving your health and shedding some pounds, keep reading!

How Can Extra Virgin Olive Oil Help Weight Loss?

We all know that EVOO is great for drizzling over salads and creating that perfect bruschetta. It is, unquestionably the most flavor-some and aromatic of all the olive oils. It is also incredibly healthy. EVOO has been widely researched and the health benefits are evidence based including:

• EVOO reduces the risk of cardiovascular diseases
• EVOO has beneficial effects on ulcers and gastritis
• EVOO maintains the digestive tract in good health
• EVOO helps to reduce blood pressure
• EVOO controls healthy cholesterol levels
• EVOO eases or prevents diabetes
• EVOO lessens the severity of osteoporosis

Is olive oil good for weight loss? It has now been shown to have proven weight-loss properties, which can be achieved by having three tablespoons or about 50ml of EVOO a day.

These are the findings of US nutritionist and associate professor of clinical medicine Dr Mary Flynn, who’s been studying the effects and health benefits of extra virgin olive oil since the 1990s.

“The general body of research says that once you have two or more tablespoons a day, you’ll improve your blood pressure, your glucose levels and your good cholesterol,” Flynn says. “But I’ve found that the weight-loss effect comes into play at three tablespoons, so that’s what I recommend. It’s an amazing food – it does all these things that help your body, plus it tastes good.”

It’s important to note that when Flynn refers about “olive oil”, she’s talking about extra-virgin olive oil, like Morocco Gold which is rich in nutrients.

The Mediterranean Diet For Weightloss And Wellness

Do you want to lose weight and improve your wellness goals? If so, the Mediterranean diet may be a great option for you.

This diet is based on the traditional eating habits of people in countries surrounding the Mediterranean Sea. It is a diet for weight loss and help improve overall health. In this blog post, we will discuss how the Mediterranean diet can help you lose weight and help with wellness goals. We will also provide some tips on how to follow this diet correctly. So, if you are interested in improving your health and shedding some pounds, keep reading!

The Alarming Truth about Obesity And Wellness

Here are some truly frightening statistics about global obesity from the World Health Organisation:

• Worldwide obesity has nearly tripled since 1975.
• In 2016, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 650 million were obese.
• 39% of adults aged 18 years and over were overweight in 2016, and 13% were obese.
• Most of the world’s population live in countries where overweight and obesity kills more people than underweight.
• 39 million children under the age of 5 were overweight or obese in 2020.
• Over 340 million children and adolescents aged 5-19 were overweight or obese in 2016.
• Obesity is preventable.

Obesity is a threat to wellness because it increases the risk of developing conditions such as heart disease, diabetes, and certain types of cancer. Although obesity can be caused by factors such as genes and hormonal imbalances, in most cases it is the result of an unhealthy diet and lifestyle. The good news is that obesity is preventable and treatable with lifestyle changes such as eating healthy foods and exercising regularly.

Obesity is associated with number of co-morbid diseases and conditions that require treatment. Obesity can harm people’s prospects in life, their self-esteem and their underlying mental health. Research published in the BMJ found that people who are obese or overweight are less likely to exercise in public as they feel discriminated against because of their weight.

The rising rates of obesity have resulted in significant increases in direct medical spending for obese and overweight individuals.

The individual costs associated with being obese are: lost wages, presenteeism and absenteeism, and higher costs associated with the purchase of personal goods. While individuals bear the full burden of some costs, such as the value of lost life or lost wages, employers and employees share the burden for many other costs such as direct medical costs, short-term disability, and productivity losses.

In the USA, the government pays a significant portion of costs associated with obesity for Medicare and Medicaid beneficiaries. Estimates of the medical cost of adult obesity in the United States range from $147 billion to nearly $210 billion per year. The majority of the spending is generated from treating obesity-related diseases such as diabetes and cardiovascular disease, among others. Obesity is responsible for $61.8 billion in Medicare and Medicaid spending. In the absence of obesity, Medicare and Medicaid spending would be around 8.5 percent and 11.8 percent lower, respectively.

Discover The Health Benefits Of Morocco Gold

If obesity rates continue on their current track, medical costs associated with obesity are estimated to increase by $48 – $66 billion per year in the U.S., and the loss of economic productivity could be as high as $580 billion annually by 2030.

Fast Facts: The Cost of Obesity – STOP Obesity Alliance

UK Obesity Levels

In the UK nearly two-thirds of adults (63%) were classed as being overweight (a body mass index of over 25) or obese (a BMI of over 30) in 2015. The prevalence of obesity is similar among men and women, but men are more likely to be overweight.

It is estimated that obesity is responsible for more than 30,000 deaths each year. On average, obesity deprives an individual of an extra 9 years of life, preventing many individuals from reaching retirement age. In the future, obesity or weightloss is likely to overtake tobacco smoking as the biggest cause of preventable death.

Failing to address the challenge posed by the obesity epidemic will place an even greater burden on NHS resources. It is estimated that the NHS spent £6.1 billion on overweight and obesity-related ill-health in 2014 to 2015. More broadly, obesity has a serious impact on economic development. The overall cost of obesity to wider society is estimated at £27 billion. The UK-wide NHS costs attributable to overweight and obesity are projected to reach £9.7 billion by 2050, with wider costs to society estimated to reach £49.9 billion per year.

Annual spend on the treatment of obesity and diabetes is greater than the amount spent on the police, the fire service and the judicial system combined.

An EVOO diet As Part of Your Wellness Plan

Consuming three tablespoons of EVOO isn’t enough to start shedding the kilos, Flynn says, explaining that the weight-loss effect kicks in when it’s combined with a healthy Mediterranean-style diet. This is rich in vegetables, fruit, legumes and whole grains, moderate in dairy and low in meat (about three serves of white meat or fish a week for women, and red meat only once or twice a month).

“This way of eating essentially takes the calories you’d normally be consuming with meat and gives them to vegetables and EVOO,”

Dr Mary Flynn

Flynn proved the success of a diet that’s high in healthy fats in 2010 with a study of 44 women over 50 who’d become overweight during breast cancer treatment. Each woman trialled two eight-week diets. Flynn’s EVOO-based diet and a low-fat food plan as recommended by the US National Cancer Institute. Both diets were made up of 1500 calories a day.

After the 16 weeks, the average weight loss was 7kg, however, the women lost twice as much on the EVOO diet as the low-fat diet. They also showed improved breast cancer biomarkers, lower triglycerides and higher levels of the “good” HDL cholesterol. In addition, when the women were asked to choose the diet they preferred all but one chose the EVOO diet. They found the food more appetising, accessible and affordable.

While the benefits of being a healthy weight are particularly important to women who’ve had breast cancer (being overweight increases the risk of the cancer recurring), being overweight or obese also increases the risk of cancer and other illnesses generally. “I recommend this EVOO diet to everyone,” says Flynn.

Veg And Extra Virgin Olive Oil: A Perfect Match For Weightloss

Flynn says the key to the success of the EVOO diet is to cook your vegetables in olive oil. There are two main reasons for this. The first is that carotenoids. A powerful antioxidants that give orange, yellow and red veg their colour and are also found in abundance in leafy greens. They need fat to be absorbed. She also believes the nutrients in cruciferous veg such as broccoli and cabbage are better absorbed with oil, but that’s still yet to be conclusively proven. The second reason is arguably more important: Vegies taste better with EVOO, so people are likely to eat more.

“My rule of thumb is one tablespoon of EVOO to one cup of veg,” Flynn says, adding that sautéing them or roasting are tasty options, plus these methods maintain much of their nutrient value. “Eating veg like this fills you up and stops you being hungry.” An added bonus, she says, is fibre from the veg also improves bowel regularity.

For anyone daunted by a diet of less meat and three cups daily of vegetables, Flynn advises: “Start by having three dinners a week where you combine vegetables, EVOO and some starch (potatoes or wholegrain pasta or rice). Then see if you can add some lunches in as well. The more you take in, the more benefit you’ll get.”

Source: bodyandsoul.com.au

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 are 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.

Exploring what is so special about extra virgin olive oil (EVOO) that deliver the extraordinary health benefits of best olive oil as well as tasting great.

^{Updated October 18th 2022}

Summary

• The best olive oil is extra virgin olive oil (EVOO).
• Studies show that the fatty acids and antioxidants in extra virgin olive oil (EVOO) can offer some powerful health benefits.
• The monounsaturated fats in extra virgin olive oil (EVOO) contribute to a healthy diet.
• Saturated fats are usually solid or semi-solid at room temperature and are strongly associated with raised blood cholesterol
• One tablespoon (13.5 grams) of extra virgin olive oil (EVOO) typically contains
  Saturated fat:                        14%
  Monounsaturated fat:           73% (mostly oleic acid)
  Vitamin E:                              13% of the Daily Value (DV)
  Vitamin K:                              7% of the DV
• True extra virgin olive oil (EVOO) is loaded with polyphenols the antioxidants some of which have powerful health benefits.
• A main polyphenol in extra virgin olive oil (EVOO) is oleocanthal, which has been shown to work like ibuprofen, a popular anti-inflammatory drug.
• Polyphenols in extra virgin olive oil (EVOO) also protects against heart disease by: reducing inflammation, a key driver of heart disease; reducing oxidation of LDL (bad) cholesterol; improving blood vessel health; helping to manage blood clotting; lowering blood pressure.
• The oleic acid in extra virgin olive oil (EVOO) is also highly resistant to oxidation and has been shown to have beneficial effects on genes linked to cancer.
• Studies have shown that a Mediterranean diet enriched with extra virgin olive oil (EVOO) improved brain function and reduced the risk of cognitive impairment.

Content

• Introduction
• What Is Extra Virgin Olive Oil (EVOO) And How Is It Made?
• The Fats In Extra Virgin Olive Oil (EVOO) That Contribute To A Healthy Diet
• What Is In 1 Tablespoon Of Extra Virgin Olive Oil (EVOO)?
• Extra Virgin Olive Oil (EVOO) Nutrition
• Extra Virgin Olive Oil (EVOO) Health Benefits
• Can you cook with extra virgin olive oil (EVOO)?
• About Morocco Gold extra virgin olive oil (EVOO)

Introduction

We are always delighted to come across articles that confirm our own extensive researches into the health benefits of extra virgin olive oil and it’s nutritional information. We know extra virgin olive oil is the healthiest fat in the world. Here is a wonderful summary from: https://www.healthline.com/nutrition/extra-virgin-olive-oil

Dietary fats are highly controversial, with debates about animal fats, seed oils, and everything in between in full force. That said, most people agree that extra virgin olive oil is incredibly healthy. Part of the Mediterranean diet, this traditional oil has been a dietary staple for some of the world’s healthiest populations.

Studies show that the fatty acids and antioxidants in olive oil can offer some powerful health benefits. This article reviews why extra virgin olive oil is the healthiest fat on earth.

What Is Extra Virgin Olive Oil (EVOO) And How Is It Made?

Olive oil is oil that has been pressed from olives, the fruits of the olive tree. The production process is incredibly simple — olives are pressed to extract their oil. However, lower quality versions can be extracted using chemicals, or even diluted with other, cheaper oils. Therefore, buying the right type of olive oil is crucial.

The best type is extra virgin olive oil. It’s extracted using natural methods and standardized for purity and certain sensory qualities like taste and smell. Oil that is truly extra virgin olive oil has a distinct taste and is high in polyphenol antioxidants, the main reason why it’s so beneficial.

Also, there are refined or “light” olive oils, which have often been extracted with solvents, treated with heat, or even diluted with cheaper oils like soybean or canola oil. For this reason, it’s essential to inspect the label carefully and buy from a reputable seller. Even oil that is labelled extra virgin olive oil may have been adulterated with cheaper oils.

True extra virgin olive oil is 100% natural and very high in antioxidants. Many of the lower quality olive oils have been processed and adulterated with cheaper oils.

The Fats In Extra Virgin Olive Oil (EVOO) That Contribute To A Healthy Diet

Fats are made up of fatty acids and glycerol. A fatty acid consists of a chain of carbon atoms, where each carbon atom in the chain is attached to hydrogen atoms. The number of hydrogen atoms per carbon atom determines whether the fatty acid is saturated or unsaturated and therefore will contribute towards a healthy diet.

Saturated fats
If a fatty acid has all of the hydrogen atoms it can hold (2 per carbon atom in the chain) and all of the carbon atoms in the chain are linked by single bonds, it is described as saturated.

Saturated fats are usually solid or semi-solid at room temperature and are strongly associated with raised blood cholesterol which is why nutritionists recommend eating them as little as possible. Lard, butter, hard cheeses, whole milk, animal fats and palm and coconut oils – plus products containing them – all contain high levels of saturated fat that do not support a healthy diet.

Monounsaturated Fats In Extra Virgin Olive Oil (EVOO) Support A Healthy Diet
If a pair of carbon atoms in the fatty acid chain is linked by a double bond instead of a single bond, the fatty acid is described as monounsaturated. Fats rich in monounsaturates tend to be liquid at room temperature. Olive oil is one of the richest sources of monounsaturated fatty acids and therefore supports a healthy diet.

Monounsaturated fats—omega-6s in the case of extra virgin olive oil—are important because they help boost heart health. This is important for helping prevent health issues such as cardiovascular disease or stroke.

Polyunsaturated fats
These contain more than one double bond and are liquid at room temperature. The main sources are vegetable oils, such as sunflower oil, corn oil and rapeseed, but not tropical oils such as coconut, palm and palm kernel oils.

Trans fats
Trans fats are created when a hydrogenation process is applied to solidify oil for use in margarines or to improve a product’s shelf life. This processing causes trans fats to act like saturated fats.

The following illustrates the differing fat contents of a range of products.

What Is In 1 Tablespoon Of Extra Virgin Olive Oil (EVOO)?

One serving or 1 tablespoon of extra-virgin olive oil contains the following:

• 120 calories
• 10 grams of monounsaturated fat
• 2 grams of saturated fat
• 2 grams of polyunsaturated fat
• 1.9 milligrams of vitamin E (10 percent of Daily Value)
• 8.1 micrograms of vitamin K (10 percent of DV)

Not All Calories Are Created Equal

As part of maintaining a healthy diet many people want to know how many calories are in olive oil. Research has shown that not all calories are necessarily equal.

In a famous study at Middlesex Hospital in London in the 1950s, two British researchers, Professor Alan Kekwick and Dr. Gaston L.S. Pawan, tested a series of diets on overweight patients. The patients on a high-carbohydrate diet consistently gained or sustained weight, even when given limited calories. Conversely, subjects on a high-fat diet lost considerably more weight than any of the other diets, even when provided with excess calories.

A more recent study published in The Journal of the American Medical Association also challenges the notion that a “calorie is just a calorie.” Led by Cara Ebbeling, PhD, associate director and David Ludwig, MD, director of the New Balance Foundation Obesity Prevention Center at Boston Children’s Hospital, the purpose of the study was to learn what kind of diet helped people maintain their new weight after successfully losing weight. The results indicated that a low-fat diet predicts weight regain, while diets featuring a moderate to high percentage of calories from fat both increased subjects’ energy expenditure and reduced the surge in their blood sugar after eating, making these diets preferable to a low-fat diet for those trying to achieve lasting weight loss.

Extra Virgin Olive Oil (Evoo) Nutrition

Extra virgin olive oil is nutritious. It contains modest amounts of vitamins E and K and plenty of beneficial fatty acids.

Some more olive oil nutrition information – One tablespoon (13.5 grams) of olive oil contains the following:

• Saturated fat: 14%
• Monounsaturated fat: 73% (mostly oleic acid)
• Vitamin E:  13% of the Daily Value (DV)
• Vitamin K:  7% of the DV

Notably, extra virgin olive oil shines in its antioxidant content. Antioxidants are biologically active, and some of them can help fight serious diseases. The oil’s main antioxidants include the anti-inflammatory oleocanthal, as well as oleuropein, a substance that protects LDL (bad) cholesterol from oxidation.

Olive oil is very high in monounsaturated fats and contains a modest amount of vitamins E and K. True extra virgin olive oil is loaded with antioxidants, some of which have powerful health benefits.

Extra Virgin Olive Oil (EVOO) Health Benefits

Extra virgin olive oil contains anti-inflammatory substances

Chronic inflammation is believed to be among the leading drivers of many diseases, including heart disease, cancer, metabolic syndrome, diabetes, and arthritis. Some speculate that olive oil’s ability to fight inflammation is behind its many health benefits.

Oleic acid, the most prominent fatty acid in olive oil, has been found to reduce inflammatory markers like C-reactive protein. However, the oil’s main anti-inflammatory effects seem to be due to its antioxidants, primarily oleocanthal, which has been shown to work like ibuprofen, a popular anti-inflammatory drug. Researchers estimate that the amount of oleocanthal in 50 ml (about 3.4 tablespoons) of extra virgin olive oil exerts effects similar to those of 10% of the adult ibuprofen dosage for pain relief. Also, one study showed that substances in olive oil can reduce the expression of genes and proteins that mediate inflammation.

Keep in mind that chronic, low-level inflammation is usually fairly mild, and it takes years or decades for it to do damage. Using extra virgin olive oil may help prevent this from happening, leading to a reduced risk of various inflammatory diseases, especially heart disease. Olive oil contains oleic acid and oleocanthal, two nutrients that can fight inflammation. This may be the main reason for olive oil’s health benefits.

Extra virgin olive oil (Evoo) and cardiovascular disease

Cardiovascular diseases, such as heart disease and stroke, are among the most common causes of death in the world. Many observational studies show that death from these diseases is low in certain areas of the world, especially in countries around the Mediterranean Sea. This observation originally spurred interest in the Mediterranean diet, which is supposed to mimic the way the people in those countries eat. Studies on the Mediterranean diet show that it can help prevent heart disease. In one major study, it reduced heart attacks, strokes, and death by 30%.

Extra virgin olive oil protects against heart disease via numerous mechanisms:

• Reducing inflammation: Olive oil protects against inflammation, a key driver of heart disease
• Reduces oxidation of LDL (bad) cholesterol: The oil protects LDL particles from oxidative damage, a key factor in the development of heart disease
• Improves blood vessel health: Olive oil improves the function of the endothelium, which is the lining of the blood vessels
• Helps manage blood clotting: Some studies suggest that olive oil can help prevent unwanted blood clotting, a key feature of heart attacks and strokes
• Lowers blood pressure: One study in patients with elevated blood pressure found that olive oil reduced blood pressure significantly and lowered the need for blood pressure medication by 48%

Given the biological effects of extra virgin olive oil, it’s not surprising that people who consume the greatest amounts of it are significantly less likely to die from heart attacks and strokes.

Dozens — if not hundreds — of animal and human studies have shown that olive oil has major benefits for the heart. In fact, the evidence is strong enough to recommend that people who have or are at a high risk of developing heart disease include plenty of extra virgin olive oil in their diets.

Olive oil may be one of the healthiest foods you can eat for heart health. It reduces blood pressure and inflammation, protects LDL particles from oxidation, and may help prevent unwanted blood clotting.

Other health benefits of extra virgin olive oil (Evoo)

Although olive oil has mostly been studied for its effects on heart health, its consumption has also been associated with a number of other health benefits.

Olive oil and cancer

Cancer is a common cause of death and characterized by the uncontrolled growth of cells.

Studies have shown that people living in the Mediterranean countries have a fairly low risk of cancer, and some have speculated that olive oil has something to do with it. One potential contributor to cancer is oxidative damage due to harmful molecules called free radicals. However, extra virgin olive oil is high in antioxidants that reduce oxidative damage., 29Trusted Source).

The oleic acid in extra virgin olive oil is also highly resistant to oxidation and has been shown to have beneficial effects on genes linked to cancer (30Trusted Source, 31Trusted Source).

Many test-tube studies have observed that compounds in olive oil can help fight cancer at the molecular level (32, 33, 34Trusted Source). That said, controlled trials in humans have yet to study whether olive oil helps prevent cancer.

Extra Virgin Olive oil (Evoo) and Alzheimer’s disease

Alzheimer’s disease is the world’s most common neurodegenerative disease and a leading cause of dementia.

One feature of Alzheimer’s is a buildup of protein tangles called beta-amyloid plaques in certain neurons in the brain.

A study in mice observed that a substance in olive oil can help clear these plaques (35).

Additionally, a controlled study in humans showed that a Mediterranean diet enriched with olive oil improved brain function and reduced the risk of cognitive impairment (36Trusted Source). Preliminary evidence suggests that olive oil can help fight cancer and Alzheimer’s disease, although human studies need to confirm this.

Can you cook with extra virgin olive oil (Evoo)?

During cooking, fatty acids can oxidize, meaning they react with oxygen and become damaged. The double bonds in fatty acid molecules are mostly responsible for this. For this reason, saturated fats (no double bonds) are resistant to high heat, while polyunsaturated fats (many double bonds) are sensitive and become damaged.

The nutritional info of olive oil, which contains mostly monounsaturated fatty acids (only one double bond), is fairly resistant to high heat. In one study, researchers heated extra virgin olive oil to 356°F (180°C) for 36 hours. The oil was highly resistant to damage (37Trusted Source). Another study used olive oil for deep-frying, and it took 24–27 hours for it to reach damage levels that were deemed harmful (38Trusted Source). Overall, olive oil seems to be very safe even for cooking at a fairly high heat. In essence good for the bodies nutritional needs.

The bottom line

Olive oil is super healthy and very nutritious. For those who have heart disease or are at a high risk of developing it, olive oil is most definitely a superfood. However, be sure to purchase extra virgin olive oil that hasn’t been diluted with cheaper oils. The benefits of this wonderful fat are among the few things that most people in nutrition agree upon.

About Morocco Gold Extra Virgin Olive Oil

For health conscious, discerning food lovers across all cultures and culinary backgrounds, Morocco Gold is a natural, unfiltered, ultra premium, polyphenol rich extra virgin olive oil, whose exquisite taste and health enhancing qualities are guaranteed by our rigorous testing, provenance and authenticity, and strict adherence to single estate sourcing, with no blending or mixing.

What is extra virgin olive oil good for : how is using Morocco Gold going to boost my nutrition?

Incredibly versatile, Morocco Gold is one of the best and most nutritious extra virgin olive oils for cooking and salad dressing. Here is some nutritional info: It is high in polyphenols and cold pressed within 24 hours of harvesting.

Morocco Gold shows why extra virgin olive oil is the healthiest fat on earth. It can also be used as an extra virgin olive oil for hair and as an extra virgin olive oil for skin.

Our gold award winning extra virgin olive oil represents the very best extra virgin olive oil.

The oil is produced from olives grown in the foothills of the Atlas Mountains, where the unique micro-climate and geology provides ideal conditions for olive growing. Morocco Gold combines centuries of local cultivation and harvesting knowledge, with our rigorous traceability and quality assurance procedures to bring what is locally considered a ‘noble food’ to international markets.

The olive oil is produced from the Picholine Marocaine olive. Our olives are hand-picked early in the harvesting season when the fruit is young and first cold pressed within 24 hours of picking. Some more olive oil nutritional info: There is no mixing or blending with other oils to ensure genuine extra virgin quality.

As a result this gives Morocco Gold it’s distinctive green fruitiness, hints of sweet almonds, fresh turf and a hint of herbs. It has the distinctive ‘pepperiness’ (not too aggressive) of a fine extra virgin olive oil which as a consequence gives Morocco Gold a clean, well balanced finish.