A new study published in the journal Cell researched both animal and human studies to find keys to a longer, healthier life through diet and nutrition. There is no one size fits all approach to living longer and healthier, but there are definitly basic principals that everyone can adopt to improve quality of life over time. The basic outcome of this research is a mid to high carbohydrate (complex carbs only) and low, but sufficient protein intake that is mostly plant based but includes regular consumption of fish and vegetarian derived proteins is optimal. This is very similar to research done in the Blue Zone studies. A low but sufficient protein diet or a normal protein intake with high legume consumption contributes to the reduction in the levels of pro-aging blood markers such as Insulin. A fat consumption providing about 30% of energy mostly from plant-based and pro-longevity sources is also part of the longevity diet. This protocol would also include a 12–13 hour daily fasting period that has been shown to be safe, feasible, and effective in many studies. The periodic use of a fasting mimicking diet in those age 18 to 70 may be key in reversing the insulin resistance generated by a high-calorie diet. How does this translate?

• Consume only complex carbs and reduced white refined carbs. always read labels to make sure the grains you are consuming are actually whole and do not contain bleached, refined white carbohydrates.
• Reduce consumption of packaged foods. The more whole foods you consume, the better.
• Incorporate more beans into your diet. Shoot for at least one day a week that is plant based only.
• Increase consumption of vegetables and fruits. 8-11 is optimal. a serving of vegetables os 1 cup raw or 1/2 cup cooked. A serving of fruit is 1/2 cup or one small whole fruit (such as an apple).
• Add fish 2-3times per week and eliminate red meat (that includes pork).
• Incorpotae healthy fats such as avocado, nuts, seeds and olive oil.

It is important to note that everyones needs are different  as we age, especially those 65 and older, some of our nutritional needs change, especially protein. Never alter your diet without consulting your healthcare provider or RD as this can cause fraility and harm.  Food is power and we should harness the benefits to improve quality of life.

White Beans & Tomatoes with Kale Pesto

White beans are full of fiber and protein, both of which help slow digestion and curb blood sugar spikes. Canned beans are both easy to use and inexpensive–a win-win!

 

Source: Diabetic Living Magazine, Fall 2018

 

 

Recipe Summary

Total:20 mins

Active: 20 mins

Servings: 4

Ingredients

Ingredient Checklist

• 1 cup packed baby kale
   
• 2 tablespoons pine nuts, toasted
   
• ¼ cup grated Parmesan cheese
   
• 1 clove garlic, halved
   
• ½ teaspoon lemon zest
   
• 1 tablespoon lemon juice
   
• 1 tablespoon water
   
• ½ teaspoon kosher salt
   
• 2 teaspoons extra-virgin olive oil, divided
   
• 3 cups grape tomatoes, halved
   
• 2 (15 ounce) cans reduced-sodium cannellini beans, rinsed
   
• ½ teaspoon ground pepper
   

 

 

 

Directions

Instructions Checklist

• Step 1

  Combine kale, pine nuts, Parmesan, garlic, lemon zest, lemon juice, water, salt and 1 teaspoon oil in a food processor. Process until nearly smooth, scraping down the sides as necessary. Set aside.

• Step 2

  Heat the remaining 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add tomatoes and cook, stirring occasionally, until slightly soft, about 2 minutes. Add beans and cook, stirring occasionally, until heated through, about 3 minutes. Season with pepper.

• Step 3

  To serve, top the bean mixture with the pesto.

 

Nutrition Facts

Serving Size: 

1 cup bean mixture and 2 tablespoons pesto

Per Serving:

 

288 calories; protein 14g; carbohydrates 35g; dietary fiber 11g; sugars 4g; fat 11g; saturated fat 2g; cholesterol 4mg; sodium 435mg.