Healthy LIVING while aging! (2023-03)

In this edition

• Is longevity luck of the draw?
• Move more; be well!
• BINGOCIZE - Trunk Rotation
• BINGOCIZE - Sit and Reach
• Pasta with Beans and Greens
• How to identify whole wheat pasta.

About the Newsletter

Do you think longevity and growing old is like pulling the lucky straw? Well, you might be surprised to know that how long you live can come down to some notable factors. This month also shares a couple easy Bingocize exercises for you to try at home and a delicious recipe featuring pasta, beans and greens.

Is longevity luck of the draw?

Feeling Lucky graphic

Do you think longevity and growing old is like pulling the lucky straw? Well, you might be surprised to know that how long you live can come down to some notable factors.

One of the leading factors is physical function, which is defined as the ability to perform household chores or even go grocery shopping. The two runners-up factors were mental ability and a person’s smoking history (non-smokers fairing the best). Surprisingly, disease was not one of the main factors according to a long-term study by Duke Health dating back to 1980.

If you want to get on the good side of luck, may I suggest the following tips:

1. Decide you want to become a healthy version of yourself. You may want to make a list of why
2. you want to become healthier. Is it to see your grandchildren, to live the longest in your family, or to travel? You are the decider of your own destiny.
3. Work on one longevity habit. Long-lasting friendships and relationships seem to be a strong factor in living longer. This can be done by calling or emailing a friend each day, starting a birthday list or scheduling a monthly get-together with friends.
4. Plan to move, stay active and exercise each day. It could be 10 or 15 minutes but get up and get moving! Try standing during commercial breaks.
5. Be positive about aging! Researcher Becca Levy states that you can increase your lifespan by 7½ years by having positive age beliefs and positive self-talk. Positive self-talk about aging can reduce levels of stress chemicals in the blood and make you feel happier.
6. Define your purpose. Like positive self-talk, a sense of purpose can motivate you to stay healthier. In fact, it is one of the lifestyle pillars of health outlined in the American Journal of Lifestyle Medicine.
7. Save for the future. A strong financial foundation for your golden years can make things a little easier as you age. However, it is not too late if saving was not your main goal as a working or younger adult. You can look into part-time work or volunteerism to give you richer personal experiences.
8. Reduce the amount of stress in your life. Stress is linked to chronic inflammation, which in turn can bring on chronic disease. Let go of things outside of your control. Try increasing forms of movement with yoga or tai chi, and tap into your creative side with music or art to make that stress go away!
9. Avoid unhealthy behaviors. Stop smoking, drinking in excess, over medicating or taking recreational drugs. Get help if needed by dialing 211 or 988 for immediate crisis intervention.
10. Create healthy sleep. Try to get seven to eight hours of sleep each night. Sleep is good for the body and brain and helps reduce stress.
11. Choose healthy eating habits. As for healthy eating, strive for mindful, moderate eating and eat a variety of fruits and vegetables daily. I would strongly encourage you to check with your doctor before making dietary changes.

So, find your own four-leaf clover by adopting these tips and discover how lucky you can be in this aging game.

Natalie Mazzullo is the healthy aging coordinator for Extension at the University of Nevada, Reno College of Agriculture, Biotechnology and Natural Resources.

Move more; be well!

Just a reminder

Just a reminder that new research suggests every movement counts when it comes to being active.

So, stretch, take a stroll or use your commercial break as an opportunity to move.

BINGOCIZE - Trunk Rotation

Trunk rotation icon

Trunk Rotation: Sit on the edge of the chair with feet on the floor shoulder-width apart. Squeeze your shoulder blades slightly together. Reach your arms out to the sides, as if making a “T”, while still squeezing your shoulder blades together. Twist your upper body to the right and left, gently pushing further three times into each spinal rotation. Exhale with each pulse.

 

BINGOCIZE - Sit and Reach

Sit and reach icon

Sit and Reach: Begin in a seated position with both legs straight and heels touching the floor. Slowly raise both feet towards the front of your leg, keeping both legs straight. Lower both feet back to the starting position.

Bingocize® is a product from Western Kentucky University Research Foundation.  

Pasta with Beans and Greens

courtesy of Cooking Matters®

Pasta with Beans and Greens

Ingredients

• 1 (16-ounce) package whole wheat pasta
• 2 medium onions
• 1 medium carrot
• 3 large cloves garlic
• 2 pounds (1 large bunch) spinach or kale
• 2 (15½-ounce) cans great northern, cannellini or lima beans
• 2 tablespoons canola or olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried red pepper flakes
• ¾ teaspoon salt

Instructions

1. Cook pasta following package directions. Drain, reserving 1 cup pasta water. Set aside.
2. While pasta is cooking, rinse, peel, and dice onions and carrot. Peel and mince garlic.
3. Rinse greens, more than once if needed to remove all grit. Remove tough stems. Chop coarsely.
4. In a colander, drain and rinse beans.
5. In a large skillet over medium-low heat, heat oil. Add garlic, carrot, onion, and greens. Cook until onions are soft.
6. Add ½ cup reserved pasta water and seasonings. Cook until greens are tender.
7. Add beans to greens. If needed, add a little more reserved pasta water to make a sauce.
8. Add cooked pasta to beans and greens. Toss to combine. Cook until pasta is heated through, about 5 more minutes.

Chef’s Notes

• For extra flavor, top with hot sauce or grated Parmesan cheese.
• Use Swiss chard or any of your favorite hearty greens.

  Materials

 Can opener | Colander | Cutting board | Large pot | Large skillet | Measuring cups | Measuring spoons |         Sharp  knife | Vegetable peeler

Visit for nutritional facts.

How to identify whole wheat pasta.

Whole Grains Council whole grain stamp

To identify whole wheat pasta, make sure the first ingredient reads whole-wheat flour or look for the Whole Grains Council whole grain stamp.

National Noodle Month is an annual designation observed in March. This must be one of the tastiest months of the year. Who doesn’t love noodles?! This month incorporate noodles into all kinds of different meals. Add some spinach in celebration of National Spinach Day on March 26!

https://wholegrainscouncil.org/

 

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An EEO/AA institution. This material was funded, in part, by USDA’s Supplemental
Nutrition Assistance Program (SNAP), an equal opportunity provider.

SNAP-Ed Nevada