Blue Zones Recipes

The Blue Zones are 5  geographical areas which display similar attributes that can be assigned to longevity of a healthy and purposeful life. One of these is the consumption of a mainly plant based diet. If you are looking to change you diet to one which has been scientifically proven to add quality years to your life then read on for recipe inspirations.

BREAKFAST
Within the findings of the Blue Zone study, breakfast( and importantly  the amount of food within this first meal of the day) is an essential component to this lifestyle. Follow the links for delicious suggestions!

BLUEBERRY CORNCAKES

https://www.scalingbackblog.com/4731238522/

CARROT CAKE OVERNIGHT OATS

CARROT CAKE OVERNIGHT OATS

https://www.eatingbirdfood.com/carrot-cake-overnight-oats/

CAMERON DIAZ PROBIOTIC BOWL

Cameron Diaz likes to wake up with a probiotic bowl filled with nutrients and healthy fats from avocado and sauerkraut. Try it for lunch today!

https://www.pinterest.fr/pin/263882859395279645/

 

LUNCH

It’s time to get creative ! For most of us lunch provides a welcome break from a morning’s work and it needs to pack a punch to get us through the rest of the working day. Even if we are not working , the  Blue Zone’s lifestyle advocates activity so fueling this is essential.

White Bean Hummushttps://www.foodnetwork.com/recipes/white-bean-hummus-recipe-1946671

Sardinian Longevity Minestrone

DINNER

This meal should be light – having breakfasted like a king,  lunched like a prince and now you should dine like a pauper. The digestive system needs time to work its magic.

WHITE BEAN HUMMUS

How to make Kitcharihttps://ascensionkitchen.com/how-to-make-kitchari-an-ayurvedic-healing-meal/

Vegan Lentil Tacos

 

 

 

DESSERT

The finale of the meal- not strictly necessary but life is too short (longer if you follow the Blue Zones tips!) 

FRUITY CHOCOLATE BARKFruity Chocolate Bark with Freeze-Dried Fruit

Fruity Chocolate Bark

MINT SMOOTHIE

If you loved mint chip ice cream as a kid, then you are going to freak out over this nutrient-dense but scrumptious dessert.

https://www.pinterest.co.uk/pin/532972937141206072/

 

SNACKS AND TREATS

Snacking, following Blue Zone etiquette , is still healthful. inspiration follows below.

ROASTED CHICKPEAS

Want to know the secret to perfectly roasted chickpeas? Click to find out the recipe!

How To Roast Chickpeas

SEXY MACA BALLS

https://www.joyoushealth.com/297-recipe-sexy-maca-balls

 

New and Improved Sweet Potato Brownies

So there you have it, a starter for ten on healthy but delicious recipes that will nourish and extend high quality life. Please also see my Pinterest boards on ‘Vegan Vices’,  ‘Raw Recipes’  ‘Healthy Drinks’  ‘Blue Zone Lessons’ and ‘Perfectly Plant Based ‘ for further inspiration.

https://www.pinterest.co.uk/ebba56/

Disclaimer-The information in my blog posts are not intended to replace the advice of a qualified health care professional.There is no intention for the information to be  medical advice. 

Making it to 100 years old – Blue Zone Lessons

THE LESSONS WE CAN LEARN FROM BLUE ZONES

No time to read the full article?  Scroll down to the bottom  for an ‘In a Nutshell’ synopsis.

Most people would not harbor a desire to live to a hundred years old if that life was not one which was vibrant, healthy and independent  If the later years of our lives could be lived with physical and mental good health that desire to live on  to centenarian  status might become far more attractive .

In 2005 educator Dan Buettner wrote an article in National Geographic magazine entitled ‘The Secrets of a Long Life’.  In this article he shared the discovery of lifestyle and environmental similarities across  five geographic locations, which led to a significant rise in the life expectancy of the inhabitants. He labelled these ‘Blue Zones’. These were-

Okinawa- Japan, Sardinia – Italy, Nicoya (Costa Rica) , Icaria (Greece), Loma Linda (California)

It has to be noted that in Loma Linda the section of the population identified was Seventh- Day Adventists.

What lessons can we take forward from this research?

  1. Whole food, plant based diet

All of the identified zones had specific similarities in their food choices. Given prominence were, nuts and seeds, beans, vegetables, fruits, herbs, high quality fats such as olive oil, grass- fed goat milk and cheeses made at home, whole grains, fermented products such as kefir and yoghurt. These health promoting foods provide the consumer with the nutrients to boost their immune system , fight disease and tackle inflammation. The presence of fibre within this diet is also highly beneficial- eliminating toxins and cleansing the digestive system. The diet also interesting included regular,  moderate amounts of alcohol. Specifically red wine. 1- 2 glasses. This could not however be saved up and consumed in bulk over weekends! (Giving with one hand and taking away with another)

None of the diets included processed foods. Consumption amount was tied to the meal – ie breakfast like a king, lunch like a lord and dine like a pauper and most groups were found to stop eating when 80 percent full as such preventing unnecessary weight gain.

The amount of meat eaten too was found to be key to the success of longevity. Most of the groups ate this infrequently and in smaller portions.

Life Purpose

When you wake in the morning does you life have a clear sense of purpose? If it does then you are well on your way to living a good 7 years longer than those without this vision. An 11 year NIH study conducted by Dr Robert N. Butler and his colleagues showed a correlation between longevity of life and a pronounced understanding of why you are on this planet. They studied healthy people Having a positive outlook, taking time to express gratitude and surrounding yourself with like minded people all contribute to living a longer more satisfying life. Some Blue Zones  residents have even allocated words to name this with the Okinawans calling it “ikigai “and Nicoyans calling this purpose ” plan de vida. ”

It is also though that having this steadfast purpose may provide  preventative measures against arthritis, strokes and even dementia.

https://bluezones.com/2011/08/the-right-outlook-how-finding-your-purpose-can-improve-your-life/

Moderate Physical Activity

Within these unique Blue Zones it has been found that attention to moderate physical exercise is another of the beneficial factors to living a long and healthy life. Most of the  the exercise is mindless in the sense that it is  integrated into the inhabitants daily lives. It is interwoven into their work and socialisation times. For example, walking a considerable to distance to visit a friend or working the land as part of their jobs. However the 7th Day Adventists make no secret of their time in the gym!

 

https://bluezones.com/2018/01/what-exercise-best-happy-healthy-life/

4  Stress Management, Spirituality and Importance of Family

Also noted was the Blue Zones inhabitants ability to manage stress. Stress has long been known as the ‘silent killer’. It inhibits our body’s immune systems and reduces our abilities to fend off disease and infection. The emphasis that the Blue Zones populations place on spiritual engagement, family interaction and socialising is seen as a major contribution in the battle to reduce stress.

IN A NUTSHELL

The Blue Zones are 5  geographical areas which display similar attributes which can be assigned to longevity of a healthy and purposeful life.

Key areas to note are-
Plant Based Diet ( not necessarily vegan)
Having a purpose in life
Moderate Exercise
Moderate alcohol consumption (typically wine)
Effective stress management
Connections – spiritual, friends and family

Disclaimer-The information in my blog posts are not intended to replace the advice of a qualified health care professional.There is no intention for the information to be  medical advice.