Momentum, the Healthy Aging Way

Momentum, the Healthy Aging Way

Written By: Connie Pshigoda

Now that Winter has finally given way to Spring, I’ve enjoyed a few back-wrenching days “playing” in my yard and garden. There’s a seasonal task that I endure every Spring––pulling the wild rye grass from my flower beds.

I don’t know what it is about working in my garden that jostles my brain cells, but I get the wildest thoughts and ideas when I’m working in my garden. That’s how several of my book chapters became actual words on a page of a published book!

Imagine my dismay at seeing my beautifully fragrant irises and tulips being nearly overtaken by the tall wild rye grass. I began the rescue attempt and while I pulled––and pulled, and pulled–– the hefty grass stalks, the iris appeared from the mangled mess and literally bloomed before my eyes!

But, back to my brain cells––I believe that one’s health may be much like an overgrown garden––crowding our true beauty and wellness. When we regularly consume the Standard American Diet (Standard Aging Diet) of processed foods, sugary beverages, “bread-y” snacks and desserts, our inner garden may become overgrown with Candida (yeast-like fungus), extra pounds and inches or chronic inflammation. This is a recipe for rapid and unhealthy aging.

As a woman intentional about aging with vitality, I am delighted to read headlines that encourage healthy aging: “Mediterranean Diet Delays Aging,” “Rejuvenate Aging Cells,” “DHEA protects Aging Minds,” “Reverse Brain Aging Markers by 9 Years,” “Restore Youthful Immune Function,” and many others. This is exciting news! My generation wants to live and age being well and energetic.

Scientific discoveries and clinical research on the life-giving-age-reversing compounds in natural foods offer another approach to healthy aging. No longer is feeble, sickly, frail aging a consideration! Only a few years ago did we begin reading of bioactive compounds, phytochemical profiles, anti-oxidant enzyme activity (and much more) on the preventive and health promoting benefits from nature’s foods. Fresh, in season, locally grown (when possible), foods provide a more complete nutrient profile than man-made-factory-foods.

Current clinical evaluations also reveal that it is possible to protect and improve our DNA. The once widely-spread belief that the human brain could not be repaired, has now been debunked with the understanding of neuroplasticity. This is really good news! New technologies are opening more doors that allow us to age with vitality.

There are numerous food lists for healthy aging, healthy skin (no sagging no wrinkles), healthy bones and more, but most of these lists overlap and suggest foods from nature’s pantry. Here are a few to help you restock your Spring-into-Summer pantry for energized longevity:

• Blueberries

• Broccoli

• Greens - Kale, Spinach, Watercress,

• Nuts

• Avocado

• Sweet Potato

• Red Pepper and chili peppers

• Prunes

• Green Tea

• Pomegranate Seeds

• Extra Virgin Olive Oil

• Salmon, sardines and other fatty fish

• Dark Chocolate

• Cinnamon

• Ginger

• and so many more natural, garden grown foods provide a varied nutrient profile for total body health and regeneration

May is Older Americans Month and we have much to celebrate! We also have much to share about this new way of aging, so that those who follow will know of a generation of lively, energized, wise older people. Let’s not waste a moment!

Savor the Season, and age with vitality!

Easy Peasy Spring Pea Pesto

Makes 12 servings (2 Tbsp. each)

1 cup frozen peas, thawed

1 clove garlic, peeled

2 cups pea shoots

Salt and pepper (freshly ground)

1 tsp. lemon juice 1 tsp. fine lemon zest

1/2 cup extra virgin olive oil

• Place peas, garlic, salt, pepper, pea shoots, lemon juice and zest into a food processor. Pulse a few times to coarsely chop ingredients.

• With processor on low, slowly stream in olive oil and continue blending until ingredients are well combined. Turn processor off and scrape sides of processor with a spatula, then pulse a few more times until pesto is fully blended.

• Transfer pesto to serving bowl. Spread on toasted crostini, grilled fish or hot pasta or as a dip for raw veggies.

Connie’s Comments:

• Fresh spring peas may be used.

• If pea shoots are not available, fresh spinach, kale, arugula or basil leaves may be substituted.

• Grated parmesan cheese and toasted pine nuts make yummy additions.

Spring Pea and Bean Salad with Shaved Pecorino Cheese

Serves: 4

Prep Time: 10 Minutes

Cook Time: 15 Minutes

1 cup fresh or frozen edamame, shelled

1 cup fresh or frozen green peas

1 cup fresh or frozen lima beans Zest and juice of

1 small lemon (about 1 teaspoon zest and 2-1/2 teaspoons juice)

3 tablespoons white wine vinegar

2 green onions, minced

2 tablespoons chopped fresh mint, plus more for garnish

1 tablespoon chopped fresh chives

1/4 cup extra-virgin olive oil Sea salt and freshly ground pepper to taste

1 ounce pecorino cheese, shaved

• Cook edamame in boiling salted water about 2 minutes or until crisp-tender. Remove with a wire-mesh strainer, and plunge beans into ice water to stop the cooking process; drain and set aside. Return water to a boil; add peas, and cook about 4 minutes, repeating draining process. Repeat with lima beans, cooking about 5 minutes.

• Combine lemon zest and juice and next 4 ingredients in a small bowl. Slowly whisk in oil until well blended. Season with salt and pepper.

• Place peas and beans in a medium bowl and toss with vinaigrette. Top with pecorino, and garnish, if desired.