The old saying posits that you are what you eat, so if you want to live a longer, healthier life, then you have to eat like it. In honor of National Nutrition Month, take time to focus on the ways your diet can have anti-aging benefits that are far better than anything you can find in a bottle. Here are a few ideas to get your new meal plan started! EAT THE RAINBOW The components that give fruits and vegetables their color also provide your body with essential nutrients to prevent the effects of aging. For example, yellow and orange foods, like oranges, bananas, sweet potatoes, and carrots, are chock-full of nutrients your skin loves. Deep green foods like spinach, kale, cilantro, and broccoli can also be good for your heart. (Spinach, in particular, has the highest naturally occurring amount of the heart-boosting nutrient vitamin K.) Meanwhile, pomegranates are a “magic fruit” for their anti-inflammatory benefits — and, scientists have found, they may help bolster some cancer treatments. GO NUTS Snacking on peanuts or adding almonds to your salad just might be better for your body than you think. Nuts contain “good fats,” which can have direct benefits for your overall health. One 2015 Journal of the American Medical Association study suggests that consuming nuts that are high in omega- 3s, like walnuts, may improve your brain function. The fats found in nuts, along with the added fiber, are also good for your heart and can prevent or help manage many diseases that accompany obesity. USE YOUR PROTEIN POWER Protein is an essential nutrient for energy, muscle protection, skin improvement, and more. However, as you age, some sources of protein may not be viable for your heart or overall health. Red and fatty meats can be dangerous for already aging arteries, so instead, opt for beans, salmon, tofu, and other lean sources of protein. These will protect your heart and arteries from further damage. As a bonus, many lean protein sources could also be advantageous for your heart. For example, fish is loaded with omega-3s, which boost heart health. HOW YOUR DIET COULD BE THE BEST WAY TO FIGHT AGING EAT FOR YOUR AGE
TAKE A BREAK
English Ground Beef Pasties
INGREDIENTS
• 3/4 lb ground beef • 1 medium onion, diced • 2 medium potatoes, peeled and diced • 2 sheets store-bought puff pastry dough
• 1 tsp dried parsley • Salt and pepper, to taste • 1/4 cup beef broth (as needed)
DIRECTIONS
1. Preheat your oven to 400 F and line a baking sheet with parchment paper. 2. In a large bowl, combine the beef, onion, and potatoes. 3. Roll out the pastry dough into roughly 10-inch circles or squares. 4. Spoon 1/2 of the beef mixture onto each sheet of dough, then top the mixture with parsley, salt, and pepper. 5. Fold the edges of the dough over the filling, pinching each pasty shut and tucking in both ends. 6. Transfer the pasties to the prepared baking sheet, then cut several small slits in each pasty for ventilation. Bake for 45 minutes. 7. Remove the pasties from the oven and reduce the heat to 350 F. Spoon 1 tsp beef broth into each slit, then bake for an additional 15 minutes. 8. Serve and enjoy! Inspired by AllRecipes.com
PATRIOT WEALTH | 919.322.4113 | P3
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