13d • General discussion
Olive Oil Reminder
Just a little healthy reminder for today.
I know many of you enjoy these simple nudges because it's often the small things we do consistently that make the biggest difference over time.
One of the habits I encourage almost every client to build is eating more extra virgin olive oil.
If I could choose just one healthy fat for most people, extra virgin olive oil would be right at the top of the list.
Aim for at least 1 tablespoon each day, although many studies showing health benefits use 2 to 4 tablespoons as part of a Mediterranean-style eating pattern.
Here are some easy and anti-inflammatory ways to include more olive oil:
• Drizzle generously over salads instead of bottled dressings.
• Pour over steamed vegetables like broccoli, beans, asparagus or cauliflower.
• Toss roasted vegetables with olive oil before cooking.
• Add a drizzle over soups just before serving.
• Make a simple dressing with olive oil, lemon juice, Dijon mustard and fresh herbs.
• Stir through cooked quinoa, brown rice or buckwheat.
• Drizzle over baked sweet potato or pumpkin.
• Blend into homemade pesto using herbs, garlic and nuts or seeds.
• Add to hummus or bean dips.
• Use as a dip for crunchy vegetable sticks.
• Drizzle over grilled fish or chicken after cooking.
• Massage into kale salads to soften the leaves.
• Blend into homemade marinades.
• Add to roasted chickpeas after cooking with herbs and spices.
• Finish your avocado toast with a drizzle of olive oil and cracked pepper.
Why do I recommend it so often?
• Rich in heart-healthy monounsaturated fats.
• Contains powerful polyphenols with antioxidant properties.
• Helps reduce chronic, low-grade inflammation.
• Supports healthy cholesterol by helping lower LDL oxidation.
• May improve blood vessel function and healthy blood pressure.
• Supports brain health as we age.
• Helps protect cells from oxidative stress.
• Can improve the absorption of fat-soluble vitamins such as A, D, E and K from your meals.
• Helps keep meals satisfying, which can reduce unnecessary snacking.
• One of the most researched foods associated with healthy ageing and longevity.
And remember, improving your health doesn't require a complicated protocol.
It starts with simple daily habits, repeated consistently.
How do you use olive oil, have I missed any tips?
Today's challenge: Have you had your tablespoon of olive oil yet? I haven't and I am going to fix it now :)
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Olive Oil Reminder
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