Reducing Heart Disease with Extra Virgin Olive Oil

Good beautiful morning from Sunny Winter Haven Florida. As teaching chefs, many of our students ask questions about extra virgin olive oil and the health benefits associated with daily use, especially for people concerned about heart health. Most people don’t know there are two types of high blood pressure. So, I’d say it’s really good for all of us to keep a close watch over our favorite red ticker ūüôā So¬† One such concern is the health benefits associated with using olive oil on everything. (Miriam and I always say, “Splash it on Everything.”)


According to studies, Extra Virgin Olive Oil is an excellent fat for daily use. A great story written by the Olive Oil Times says, “After analyzing thirty years of data, the research team concluded that eating more than a¬†half tablespoon of olive oil per day could lower the risk of a¬†heart attack by 20 percent, reduce the risk of¬†cardiovascular disease¬†(CVD) by 15 percent and lower the risk of coronary heart disease (CHD) by 21 percent.

Here’s the thing.

It’s super easy to get loaded up on saturated fats that are hard on the heart. Many pre-made foods are loaded with unhealthy fats. There’s a big difference from the saturated fat you get from a¬† dinner of grass-fed beef and the saturated fat you get from a hotdog. All processed meats will be much higher in saturated fat than the meat in its original form. For example, a chicken breast vs chicken deli slices.

Here’s the good news! Olive oil is great on everything and full of monounsaturated fat that is super duper for your heart. So here’s to the good news! Grab your grass-fed beef and cook up some burgers and serve on a big salad drizzled with Canary Island Garlic Herb Olive Oil… and you got yourself a lip-smackingly delicious meal.



What do you use your Extra Virgin Olive Oil on every day?

Talk soon,

Kristi Linebaugh & Miriam Vigoa


We are offering Free Shipping of 4 packs of Canary Island Garlic Herb Olive Oils. Every purchase comes with a starter pack of recipes. Free Shipping on 4 packs is on

If you are interested in learning more about fighting inflammation with food, you may enjoy our 3rd book, There’s No Food in Your Food. We now offer it in a starter pack with a dispenser and bottle of Original Canary Island Garlic and Herb Olive Oil.





Which “Type” of High Blood Pressure Do You Have?

What is high blood pressure? Which high blood pressure do you have? And, how did you get it? We hear all the time our students tell us that high blood pressure runs in the family so they can’t do anything about it. They feel destined to take pills for the rest of their life. But it doesn’t have to be that way.

We aren’t doctors we are chefs. But we are passionate about helping you feel better. According to the Mayo Clinic, there are two types of high blood pressure. One called primary (essential) hypertension and secondary hypertension.

I would wager a bet not a lot of people know that! I figured high blood pressure was high blood pressure, period. In an article from Mayo Clinic they state that Primary hypertension, “For most adults, there’s no identifiable cause of high blood pressure. This type of high blood pressure, called primary (essential) hypertension, tends to develop gradually over many years.”


A gradual rise in blood pressure can be associated with age, race, family history, smoking, drinking, not exercising, stress and other relate factors. When it comes to the age question, I know I grew up thinking only older people get high blood pressure, grandma and grandpa type folks. But that’s not true. High blood pressure doesn’t care how old you are, I was first diagnosed with high blood pressure in middle school.

Next, we go to secondary hypertension. The Mayo Clinic article described secondary hypertension like this. “Some people have high blood pressure caused by an underlying condition. This type of high blood pressure, called secondary hypertension, tends to appear suddenly and cause higher blood pressure than does primary hypertension. Various conditions and medications can lead to secondary hypertension, including:

  • Obstructive sleep apnea
  • Kidney problems
  • Adrenal gland tumors
  • Thyroid problems
  • Certain defects you’re born with (congenital) in blood vessels
  • Certain medications, such as birth control pills, cold remedies, decongestants, over-the-counter pain relievers, and some prescription drugs
  • Illegal drugs, such as cocaine and amphetamines”

Which makes me wonder. How many people really have secondary hypertension? And if by eliminating the medications, drugs and other underlying problems their blood pressure would correct itself? It’s worth asking your doctor which type of hypertension you have. Who knew birth control pills and over the counter sinus remedies could be the culprit?

Growing up I figured high blood pressure was just from salt. We’ve all seen the “super salter” at the table layering on the salt over their food. But who knew how much sodium you already get without adding any. Lord knows there’s enough salt in all the manufactured foods out there without adding any on our own. I love this article from Mayo, “How to Tame Your Salt Habit.

Well, I hope this tip of the day will help you on your journey.  Be sure to ask your doctor what over the counter meds or prescriptions you may be taking that could be having a negative impact on your blood pressure.

Stay well and choose today to be happy joyous and free.

Talk soon,

Kristi and Miriam




Symptoms of Diabetes, Is Your Child at Risk?


Seems like a crazy question, are you or your child at risk for diabetes? Why are we talking about diabetes, don’t we make olive oil? We do make seasoned olive oils, but our real passion is using those oils to help people live healthier lives. And diabetes prevention and care is one of those passions. One of our main questions we ask our students, “Do you get overwhelmed with all the confusing labels and weird names for ingredients?”

You’re not alone. We travel the U.S doing cooking classes and always hear the same concerns, “What is all the junk in the food?” If you can’t pronounce it you probably shouldn’t eat it! Well the AMA is trying to make life a little easier when it comes to our health and sugar.

outline of spoon and fork with sugar

The American Medical Association has adopted a policy to make consumers more aware of sugars that are being added to food by manufacturers and are urging the FDA to make the “front of pack warning labels” a priority for foods with high levels of added sugars.

The American Medical Association is also seeking the FDA put limits on the amount of added sugars that would be allowed in food that makes health claims or is promoting their food as having nutritional benefits.

This is great news for everyone who is fighting to not become a diabetic or who are already struggling with their blood sugar. November is National Diabetes Awareness month, most people have no idea how much of an epidemic diabetes is in the U.S

According to the CDC, “More than 100 million U.S. adults are now living with diabetes or prediabetes, according to a new¬†report¬†released today by the Centers for Disease Control and Prevention (CDC). The report finds that as of 2015, 30.3 million Americans ‚Äď 9.4 percent of the U.S. population ‚Äďhave diabetes. Another 84.1 million have prediabetes, a condition that if not treated often leads to type 2 diabetes within five years.”

9.4% is almost 10% of the Population of America! I had no idea but back when this study was done 2015, who knows what the stats are now. But back then Diabetes was the seventh leading cause of death in the U.S

diabetes testing equipment

1 in 4 adults living with diabetes doesn’t even know they have it. “Diabetes is a serious disease that can often be managed through physical activity, diet, and the appropriate use of insulin and other medications to control blood sugar levels. People with diabetes are at increased risk of serious health complications including premature death, vision loss, heart disease, stroke, kidney failure, and amputation of toes, feet, or legs.” -ADA

It’s so important the entire family is watching their sugar intake as we are seeing an extreme onset of adult diabetes now occurring in children. According to Mayo Clinic, it is important to manage your child’s diabetes as left untreated will have lasting health effects or possibly end up being life-threatening.

Do you or your child have the symptoms of diabetes? According to the American Diabetes Association, some symptoms may be mild at first and can go undetected.

Diabetes Symptoms

“The following¬†symptoms of diabetes¬†are typical. However, some people with¬†type 2 diabetes¬†have symptoms so mild that they go unnoticed.

Common symptoms of diabetes:

  • Urinating often
  • Feeling very thirsty
  • Feeling very hungry – even though you are eating
  • Extreme fatigue
  • Blurry vision
  • Cuts/bruises that are slow to heal
  • Weight loss – even though you are eating more (type 1)
  • Weight loss in Children is less common for (type2)
  • Tingling, pain, or numbness in the hands/feet (type 2)

Early detection and treatment of diabetes can decrease the risk of developing complications of diabetes.

little kid dressed like a doctor

Please help spread the word as diabetes caught early enough is reversible and small changes in your diet and exercise have seen the reverse of diabetes. Even losing 10-15 lbs if you are 200 lbs could reverse diabetes. Get tested today.

If going to your doctor is inconvenient I have used a company called Life Line screenings they come to communities across the U.S and offer glucose testing right on site, a simple finger prick and you got your facts.

Let’s all help each other live longer healthier lives. One day at a time, One bite at a time

Take good care,

Kristi Linebaugh

p.s Whenever you’re ready, here’s another way we can help you. We are an approved vendor for the American Diabetes Association for our seasoned olive oils Canary Island Garlic Herb Olive Oil. We have zero sugar and the sodium is almost classified salt-free. We are having our holiday shipping revving up if you would like to try some of our seasonings or give some away to a friend who is struggling with their sugar.

You can grab a 4 pack and get Free Shipping on or for larger orders Get 10.00 Flat Rate shipping on 6 bottles or Free Shipping on a case of

Check out the American Diabetes Association Food Tips

Good Veggie v.s Bad Veggie: Every Woman and Man need to know these Secrets


Kristi: Hey hey hey, it’s a beautiful day, how are you Miriam?

Miriam: Great I just finished a fantastic Cafe con Leche and you know that always gets my little grey cells all revved up for the day.

Kristi: Yes Lord! We all know how you need your Cafe con Leche, you are Cuban after all and of course all Cuban babies are fed Cafe con Leche in their bottles, it’s in your cells by now!

Miriam/Kristi: Ha Ha Ha really!

Miriam: I know it gives me strength that is for sure. It is amazing how food is that powerful. But then that’s what we are talking about today. The power of food, there really is a bag of tricks when it comes to food and the secret effects it can have differently for Men and for Women.

Kristi: I think this is so interesting. Usually diets are approached for what you want to achieve with your body, Not tailored to who’s body will be following the diet. When we are talking to our customers we often discuss health issues and different diets they are following either because they have no other choice or because ¬†they want to lose weight or lower cholesterol and other situations.

Miriam: You know it is so easy to just buy a book and follow a generic protocol. But on closer inspection that may not be as beneficial as it is effective. What I mean is just because a Man loses weight by adding large amounts of flax seeds to his smoothies or lowers his cholesterol, he is actually harming his prostate.

Kristi: Flax seed oil is recommended for it’s Omega-3 benefits, It’s quite common that people will use flax seeds so they also get the fiber. Omega-3, ALA (alpha-lenolenic acid) is recommended to help lower risk of cardiovascular disease and stroke. Canola oil is also high in Omega-3, but is hydrogenated and genetically modified.

Even though the men who consumed larger amounts of Omega-3 did lower their risk of dying of cardiovascular disease, they Increased their rate 3.4 times of being diagnosed with Prostate Cancer. (according to Harvard Medical School, Health Publication)

Miriam: We should point out that the Omega-3 found in fish is a different type and is good for Men to eat, I guess I should say its good for the whole of Man to eat.

Kristi: Also other fat that Men should avoid are palm oil, palm kernal oil, coconut and cocoa butter. Many processed foods and packaged foods use the cheaper palm oils in abundance.

High Protein Diets:

Miriam: This is a diet I hear quite often. Mostly they are using it to lose weight. But the amount of protein people are eating is super hard on the body. Some diets recommend eating 70% of your body weight in protein for example 180 lb man would eat 126 grams of protein, and up to as much as 1gram of protein per pound of body weight.

Kristi: Holy Cow.

Miriam: That is about a half a cow at least!

Kristi: I guess so! I remember we had body builders who would come into the restaurant and they would eat a dozen egg whites a day and 2-3 chicken breasts a day, plus protein drinks and protein bars. I speak to women and men all the time that have lost a lot of weight on very high protein diets. But your body doesn’t really need all that protein right?

Miriam: Not at all. Your body does really well on just 60 grams of protein a day.

Kristi: You’re kidding. So people are absolutely overloading their bodies to the max.

Miriam: Absolutely. Some body building sites and high protein diets can have people eating twice the recommended amount. Which for women causes you to lose calcium in your urine increasing your bone lose and increasing your chance of osteoporosis. For men is hugely increases the risk of kidney stones

Kristi: So 60 grams of protein a day is one 8oz serving of chicken or a 6oz can of tuna…a day. An 8oz serving of chicken is about the size of a woman’s fist. And that isn’t taking into account that lots of other foods you eat through the day have protein as well. Beans, nuts, broccoli, lentils and pumpkin seeds are among the highest protein found in non animal protein.

Miriam: So to recap.

Omega-3 ALA is good for Women and Not so good for Men.

Protein, whether it’s animal or vegetable is not good for either Men or Women when consumed in excess amounts.

Kristi: So tomorrow we will talk about the food that Men need to eat more of when they are younger and less of as they age…and what’s the magic number when they should make the switch.

Miriam/Kristi: See you tomorrow. We love interacting in the comment section, we will be checking in and always respond personally to all your comments.

Thank you for spending your time with us. If you feel this has been of value to you please share with your family and friends.

Take good care,

Miriam and Kristi





Anti-inflammatory foods for your brain


Canary Island Garlic and Herb Olive Oil, Hot Splsh

Yesterday we talked about inflammation and the destructive effects it has on the brain as well as your total body. Today is a quickie of foods that fight inflammation. Of course this is a short list of foods that can be easily incorporated into your morning smoothie, salad or snack pack for the afternoon.

  • Tomatoes- easy snack to slice heirloom tomatoes and top with hummus and pumpkin seeds drizzle the Hot Splash on top. Take to work in a tupperware container and and slice and nibble on break.
  • Olive Oil- well you already used our Hot olive oil on the above snack so boom pow we got ya covered.
  • Green leafy veggies- spinach, kale and collards. Collards are easy to juice, but remember to juice just the stems and saute the greens. Kale if it’s in the baby form along with the spinach is an excellent green for your morning smoothie. Neither one will add a noticeable taste but it will help stabilize blood sugar
  • ****There is a component of the spinach that helps with weightloss.***
  • Nuts- Almonds and walnuts are an easy snack to mix with a bit of raisins in a small snack size ziploc and stash in your briefcase or purse and backpack for those sneeky snack attacks. We are never without our bags of nut mix, always helps.
  • Salmon- Or other fatty fish like mackerel and tuna or sardines. I gotta say that sardines are the easiest item to throw on a salad. Cold salmon is fantastic mixed into chopped up veggies like peppers, tomatoes and cucumbers drizzled with Lime Canary Island Garlic and Herb Olive Oil add a splash of Braggs Apple Cider Vinegar. The health benefits of the Salmon and the Vinegar are excellent. Check the Bragg’s site out here

Incorporate these foods into your diet not only will you feel better and get rid of some of the bloat but you will be full and satisfied.

Thanks for spending a bit of time with us, please share with your friends and family if you feel it would be of service to them.

Stay well,

Miriam and Kristi

Stay connected: