Eating for Longevity

​by Tracey Shaffer, RDN, LD 

     There has been a lot of talk about eating to live a long and healthy life. So what does a longevity diet look like?  Researchers have looked at Blue Zones to find the answer. These regions of the world are thought to have a higher than usual number of people living much longer than averages and have lower rates of chronic disease.  In fact, studies have found that these areas contain extremely high rates of people who live longer than 90 and 100 years. Five areas have been categorized as Blue Zones: Sardinia (Italy); Icaria (Greece); Okinawa (Japan); Loma Linda Seventh Day Adventists (California); and Nicoya (Costa Rica).
     Blue Zones place an emphasis on eating mostly plant foods – 3-10 cups of vegetables per day! They get most of their protein from beans, nuts, seeds and fish. They eat whole grains and a lot of fruits and vegetables. Blue Zone individuals eat a balanced diet focusing on seasonality and variety. Their diet is most similar to the Mediterranean diet. 
 
Blue Zone eating style:

1. Limit meat  - Limited to about 2 ounces five times per month
2. Moderate fish – Enjoy up to 3 ounces up to three times per week
3. Reduce dairy – Limit dairy foods or try goat’s milk or sheep’s milk
4. Limit eggs – Reduce eggs to 2-4 per week
5. Daily dose of beans – Beans tend to be the cornerstone of all longevity diets
6. Reduce added sugars – Limit to no more than 7 teaspoons per day
7. Snack on nuts – Enjoy two handfuls per day (seeds are good too!)
8. Make grains whole – Enjoy whole grains and limit refined grains
9. Drink mostly water – Enjoy coffee, tea and red wine in moderation

 
     Not ready for all of these changes to live longer? Start by picking the foods you enjoy and trying something new that you have never tried before. Diet is not the only thing that adds to these regions’ long lives. Daily movement, a feeling of belonging, and finding purpose also contribute to their longevity
 
Mediterranean Grain Bowl
 
Ingredients:
4 cups kale
Juice of half a lemon
2 large sweet potatoes, skinned and chopped into 1-inch cubes
Extra-virgin olive oil spray
1 ½ cup of cooked chickpeas, or one can organic chickpeas, drained
½ teaspoon each turmeric, coriander, and cumin
¼ teaspoon each smoked paprika garlic powder and cayenne
1 cup uncooked quinoa, well rinsed and drained
1 ¾ cups water
¼ teaspoon turmeric powder
Sea salt to taste
A pinch of fresh-ground black pepper
½ cup of Lemon Tahini Herb Sauce
2-3 tablespoons sunflower seeds, for garnish
Dill, for garnish
 
Lemon Tahini Herb Sauce
½ cup tahini
1-2 garlic clove, minced
Juice of 1 small lemon
½ cup almond milk
2 tablespoons chopped dill
Sea salt to taste
Whisk together all ingredients
 
Directions:

1. Begin with de-stemming the kale. Cut or tear the leaves into small, bite-size pieces. Add the lemon juice and sea salt and, using your hands, take a minute or so to massage them into the kale, and squeeze the kale around to soften them.
2. Preheat oven to 375ºF. Line a large baking sheet with parchment paper.
3. Spread the sweet potato cubes on one-half of the baking sheet. Spray with the olive oil over the potatoes and toss until coated. Sprinkle with a pinch of sea salt.
4. Place the drained chickpeas in a bowl. Add all the spices and toss to combine. Transfer to the other half of the baking sheet and spread in one layer.
5. Place the sweet potatoes and chickpeas in the preheated oven. Bake for 15 minutes, then remove and gently flip the sweet potatoes and roll the chickpeas (for even cooking). Place back in the oven for another 15 minutes. Roast until the chickpeas are golden and slightly crispy and the sweet potatoes are lightly browned and fork-tender.
6. While the potatoes and chickpeas are roasting, cook the quinoa. Thoroughly rinse the quinoa with water in a fine-mesh sieve. Heat a saucepan over medium-high heat. Once hot, add the rinsed quinoa and lightly dry-sauté it for about 3 minutes, stirring frequently; this brings out the quinoa’s nutty flavor. Then add the water, turmeric powder, black pepper, and sea salt to the quinoa and bring to a simmer over medium-high heat. Reduce heat to medium, cover with a tight-fitting lid, and cook for 18-20 minutes until the water is absorbed and the quinoa is tender and fluffy. Once cooked, remove from the heat and fluff the quinoa with a fork.
7. Place the seasoned kale in a large shallow bowl. Add a scoop of quinoa and a generous serving of sweet potatoes, and then sprinkle chickpeas on top. Drizzle with Lemon Tahini Herb Sauce. Garnish with sunflower seeds and more dill.

​Tracey Shaffer is a registered dietitian and certified health coach and owner of KC Nutrition Coach in Eastern Jackson County. She can be reached at [email protected].