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Blue Zone Diet Meal Plan

Amazing Health Advantages Of Keto Dieting Blue Zone Diet Meal Plan

The ‘Blue Zone Diet’ may be the secret to long life – New Day Northwest

The keto diet is a low-carb, high-fat diet plan. It assists you lose weight and improve your health. Here are 5 excellent advantages of keto dieting: Blue Zone Diet Meal Plan

  • More uncomplicated weight-loss The keto diet is a low-carb, high-fat diet plan, so it can be easier to reduce weight when following the keto way of life.
  • Improved brain function A research study found that the keto diet may improve memory and knowing in mice with Alzheimers illness and other forms of dementia.
  • Lower high blood pressure The keto diet is a low-carb, high-fat diet that can lower blood pressure and decrease the danger of heart problem
  • Enhanced athletic performance By lowering the danger of chronic swelling, the keto diet can improve athletic efficiency by reducing fatigue and increasing energy

Reduce Dairy And Eggs

In four Blue Zones, cow’s milk products are not included in significant amounts. Folks in Ikaria and Sardinia consume goat and sheep milk products. And people in all of the Blue Zones eat eggs about two to four times per week, usually one at a time and incorporated into a dish rather than as the primary protein source.

Takeaway tip: Consider plant-based dairy-free alternatives, like plant “milk” or “yogurt,” and nut-based “cheeses.” Think of eggs as an accent to a meal, or consider omitting them.

What Are The Benefits And Risks Of The Blue Zones Diet

Gut bacteria make up your microbiome. Its very hard for you to offset chronic diseases unless your microbiome is healthy, Cassetty says. Our microbiomes are involved in our health in so many more ways than we ever imagined.

The blue zones diet may help lower your risk of:

Our experts didnt point to any risks associated with the blue zones diet, but both Rajagopal and Cassetty recommend transitioning gradually to the diet if its a significant change from what youre currently eating it can be challenging to overhaul your diet all at once.

Also Check: Truuburn Keto Advanced Diet Formula

The Blue Zones Vision

The term blue zones was created by Dan Buettner, a National Geographic Fellow and New York Times bestselling author. In the early 2000s, Buettner and his team of researchers began studying the worlds longest living cultures. They named these areas blue zones and found that these uber-healthy people all shared certain characteristics. A critical one: Plant-based diets.

Now, we can all benefit from the wisdom of these cultures. Places like Okinawa, Japan Sardinia, Italy Nicoya, Costa Rica Ikaria, Greece, and Loma Linda, California.

With the Blue Zones Meal Planner App, Beuttner and his team of experts have made it super easy to eat like the worlds healthiest cultures. Their focus is on making good nutrition easy and accessible for everyone not just those interested in veganism or plant-based diets.

  • DIY: Groceries are delivered. You cook.
  • Health coach available: Yes!
  • Promotions available. Please visit Blue Zones Meal Planner for details!

Blue Zone Diet Sample Menu

Jennifer Arnold on

In the meal plan are recipes for breakfast, lunch and dinner.

  • 1 tbsp extra-virgin olive oil
  • 150g / ¾ cup tomatoes, roughly chopped
  • handful pitted black kalamata olives
  • ½ red onion, finely sliced
  • 50g / ½ cup feta cheese, crumbled
  • small bunch mint leaves, chopped
  • juice and zest ½ lemon

Instructions

  • Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
  • Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
  • Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.
    • 300ml / 1 ¼ cups hot vegetable stock
    • 200g can / 1 cup chopped tomatoes
    • 200g can / 1 cup chickpeas, rinsed and drained
    • 50g / ¼ cup frozen broad beans
    • zest and juice ½ lemon
    • coriander & bread to serve

    Instructions

  • Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
  • Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.
  • Dinner: Spicy Mediterranean Beet Salad

    Nutrition

    • 1 tsp crushed red chilli flakes
    • mint leaves, chopped, to serve

    Instructions

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    Vegan Diet Mediterranean Meal Ideas

    Vegan diets have shown to help with weight loss and help to improve heart health by lowering cholesterol levels. Combining your vegan diet with the Mediterranean Diet is as easy as it gets. Delicious vegan options:

    • Whole grains: Quinoa, brown rice, rolled oats, whole-grain bread, whole-wheat pita bread
    • Plant-based protein: Black beans, lentils, hummus, chickpeas, tofu
    • Nuts & seeds: Pecans, chia seeds, cashews, almonds, tahini
    • Healthy fats: Avocado, olives, olive oil
    • Fruit: Apples, clementines, pears, dried apricots and figs
    • Vegetables: Edamame, shallots, zucchini, sweet potatoes, corn, kale Brussels sprouts, onion, artichoke hearts, salad greens, carrots, spinach, broccoli, mushrooms
    • Fresh herbs: Cilantro, oregano, parsley, chives
    • Spices: Turmeric, chipotle powder, cumin
    • Dairy alternatives: Unsweetened soy, almond, and coconut milk

    Foods To Eat In Moderation

    You’ll want to eat these foods once a day or a few times a week:

    • âGrainsâ: Sourdough or whole-grain bread
    • âFish:â Tuna, salmon, cod, halibut, tilapia
    • âWhole eggsâ
    • âDairyâ: Greek yogurt, milk, feta cheese, parmesan cheese
    • âWine:â With the exception of alcohol abstinence for religious reasons, alcohol intake in the Blue Zones is moderate, with the recommendation of one to two glasses per day.

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    What Is A Blue Zone

    In his book, The Blue Zones, Buettner identifies five known Blue Zones:

    • Icaria, Greece: This Greek Island follows the Mediterranean diet closer than anyone in the world. The people here live roughly seven years longer than most Americansand with about one-fifth the rate of dementia.And, get this: Among Ikarians over 80 years old, nearly 9 out of 10 men and 7 out of 10 women still moved daily , says a study out of Athens, Greece.

    Although these are the only areas discussed in Buettner’s book, there may be more areas around the world that have yet to be identified as Blue Zones.

    A Complete Blue Zones Diet Food List

    The Blue Zone Diet

    People in the blue zones:

    • Eat diets that are about 65 percent carbs, 20 percent fats, and 15 percent proteins
    • Choose plant-based foods about 95 percent of the time and animal-based foods about 5 percent of the time
    • Pay attention to how they feel, and eat until they are about 80 percent full

    Enjoy these proteins liberally:

    • All types of beans, including black beans, black-eyed peas, chickpeas, fava beans, lentils, peas, and peanuts

    Limit these oils and fats to rarely or never

    Enjoy all fruits and vegetables liberally:

    • Leafy greens like spinach, kale, beet and turnip greens, chard, and collards are tops. Seasonal fruits and vegetables, sea greens and sea vegetables such as seaweed and kelp, and mushrooms are also good choices. There are no limits on fresh, whole fruits and vegetables.
    • But limit fruit juices to rarely or never

    Enjoy all nuts and seeds liberally

    • Try to get mix of nuts and seeds, including almonds, Brazil nuts, cashews, walnuts, chia seeds, and pecans

    Enjoy these grains liberally:

    Limit these beverages to rarely or never

    • Sweetened beverages

    Enjoy fresh herbs, spices, and seasoning liberally

    • This includes Mediterranean herbs, milk thistle, rosemary, turmeric, lemon, garlic, and miso

    Recommended Reading: Haylie Pomroy Fast Metabolism Diet

    What Are Blue Zones

    Before discussing how you can implement blue zone diets and lifestyle habits into your daily life, lets first cover what blue zones are.

    According to Blue Zones founder Dan Buettner, blue zones are places where people live the longest and are the healthiest. In 2004, he and National Geographic teamed up to discover the keys to longevity around the world. They sought to build upon the demographic work performed by Gianni Pes and Michel Poulain in the Journal of Experimental Gerontology. In doing so, they pursued additional evidence-based research to uncover the regions of the world with the highest concentrations of centenarians. The result of this expedition was the discovery of Blue Zones.

    Blue zones are regions around the world where people regularly live past 100 years of age at much higher rates than the rest of the world. Natives of blue zones live longer than the general population due to genetics, diet, lifestyle, and more. There are 5 blue zones worldwide, which are found in the USA, Costa Rica, Italy, Greece, and Japan.

    Coined Blue Zones because Buettner and his colleagues identified them with blue circles on a map, these five locations are the only ones currently known. However, its entirely possible that more Blue Zones exist and have not yet been identified.

    With higher life expectancies and lower rates of chronic diseases, blue zones have become a model for the rest of the world.

    How Does The Custom

    The way the Custom-made Keto Diet plan works is pretty straightforward. Its entirely various from the one-size-fits-all diet plan plans that are pronto available all over on the internet. Custom-made keto diet plan reviews this diet plan in a customized manner by considering your age, height, weight, and therefore the types of foods that you simply eat and the way previous youre.

    Also Check: Water Diet To Lose Weight

    Eat Less If You Want To Fly

    One of the best blue zone diet tips: pay attention to how much you eat . Being mindful about your consumption can reduce overeating, and promote a healthier relationship with food. Healthy eating habits will improve your quality of life in the short term and add years to your life in the long run. Remember the Okinawans 80% rule? Try to refrain from eating when youre 80% full.

    What Can We Learn From Blue Zone Diets And Cultures

    Blue Zones 2020 Kitchen Meal Planner : Track And Plan Your Blue Zone ...

    Lets be clear you dont have to pack up and move to your nearest Blue Zone right now. First of all, many of the benefits shown from these communities start at birth with immediate integration. But more importantly, you dont need to! You can use lessons about the Blue Zone diet, culture, and more to live longer.

    Previously, we discussed the Power 9, the nine common denominators in these long-lived communities. Now lets revisit each one, and see how you can incorporate them into your daily life.

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    Blue Zone Diet Rules And Principles

    Statistically speaking, the Blue Zone Diet includes:

    • Fruits and vegetables
    • Whole grains such as oatmeal, quinoa, brown rice, etc.

    While avoiding or limiting:

    Aside from just diet, the 9 Blue Zone Lifestyle Habits include:

    • Have a purpose: Waking up each day with a outlook or purpose for your life
    • Move: Our bodies are machines and work best when used regularly
    • Eat more plant-based foods while limiting meat consumption
    • Put your family first
    • Surround yourself with the right people
    • Wine in moderation
    • A sense of belonging

    Foods To Limit On A Blue Zone Diet

    You shouldnt feel guilty for treating yourself occasionally, but dont make a habit of eating these foods regularly:

    • fast food and potato chips
    • Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits
    • Fried foods: french fries, donuts, fried meats
    • Sugar-sweetened beverages: soda, tea with added sugar, sports drinks
    • Processed meats: bacon, canned meat, salami, sausages
    • Trans fats: vegetable oil and margarine

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    Why Should I Purchase The Custom

    The point of following a diet is, so you end up being work. With the assistance of idea, and custom-made keto diet reviews, it becomes simpler and additional practical to remain on a diet plan. Custom Keto Diet helps somebody UN firm picks to follow the Ketogenic diet.

    Suppose someone finds it tiresome to observe your diet plan, then with the assistance of Custom Keto Diet. Because case, you may have the ability to inspire consistency in your diet. Additionally, you may have an idea of what nutrients you want to consumption and how to chart out your meals and workout routines.

    The Custom Keto Diet evaluates arrangement aids your weight-loss approach into a clinical design that guarantees you are not breaking your diet. Blue Zone Diet Meal Plan

    Spirituality Is Way More Important Than People Realize

    “BlueZone” Your Diet

    Dont walkrun to your nearest place of worship! Just kidding you dont have to go hunting down an organized religion to discover spirituality. But the concept of surrendering and praying to a higher power has tremendous psychological benefits.

    When you consider your life, think about any religious or spiritual influences you may have. Introducing spirituality and faith into your weekly routine can quite literally add years to your life. Consider looking for a faith-based community with similar values to you, made up of like-minded people. If organized religion isnt your cup of tea, perhaps join a spiritual-minded community whose values you share.

    Read Also: Low Carb Diet For Vegetarian

    What Habits Contribute To The Blue Zone Lifestyle

    Although the Blue Zones are all over the world, they share quite a few commonalities. After studying the Blue Zone populations, Buettner and his team narrowed down nine evidence-based common denominators among all of the world’s centenarians. Known as the “Power 9,” these factors are said to be the most influential in promoting longevity in these Blue Zone groups.

  • Move naturally: Centenarians don’t run marathons or frequent the heavy lifting section of the gym. Instead, they are just constantly active throughout the day by tending to their gardens, cooking, doing house work, and walking. Research on Sardinian men specifically found that residing in mountainous areas, walking longer distances to work, and shepherding are linked to their longevity.
  • Purpose: Blue Zone natives have a keen sense of purpose which motivates them in every day life. Ikigai and plan de vida are phrases from the Okinawans and Nicoyans, respectively, and both translate to, “why I wake up in the morning.”
  • Downshift: Stress is inevitable wherever you live, but centenarians take time each day to de-stress whether it’s praying, taking a nap, or enjoying a glass of wine.
  • Eighty percent rule: The Okinawan phrase hara hachi bu is said before meals to remind Okinawans to stop eating when they are 80% full. This plays a role in weight management as well and fighting off obesity.
  • Faith: The vast majority of Blue Zone people belong to a faith-based community and attend faith-based services regularly.
  • Limited Dairy Intake And Fermented Yoghurt

    In areas where the residents do drink milk, such as Sardinia and Ikaria, locals often ferment the dairy product before consumption. Moreover, instead of drinking cows milk, they often consume goat or sheeps milk.

    Whether or not goats milk is healthier than sheeps milk is up for debate, though the fermentation process likely enriches the gut microbiome of Blue Zone residents.

    Read Also: Diet For Muscle Gain And Fat Loss

    I Found Myself Wishing That I Had Discovered The Delicious Protein

    Not only are beans and legumesâlike black beans, garbanzo beans, soybeans, and lentilsâeconomical, they provide a bounty of health benefits. Pulses are high in protein, loaded with vitamins and minerals, low in saturated fat, and rich in fiber. In the past, Iâve admittedly cruised right by the dried beans section in the grocery store however, I quickly found that properly cooked and seasoned beans make for an incredibly delicious meal. When incorporating about a half cup to a cup of beans into my daily meals, I found that I spent less money on groceries than when purchasing animal-based protein and ultimately felt more energized. Not going to lie: The beans boosted by digestive system, too.

    Whats The Best Blue Zone Diet

    Mediterranean Diet Meal Plan: A Complete Guide with Blue Zone Recipes ...

    If youre looking for an eating plan that closely follows the guidelines and foods mentioned, the Mediterranean diet is considered one of the best.

    The main characteristics of eating a Mediterranean diet are typical of a balanced diet and include:

    • High unsaturated-to-saturated fat ratio

    It was ranked the number 1 diet according to the U.S. News & World Report.

    In particular, it comes out on top when it comes to its healthiness and how easy it is to follow. This makes it a perfect diet to follow if you want to follow a diet over the long-term and find a sustainable way of eating.

    In terms of the specific studies that back the Mediterranean diet, a few studies looking at various health factors have been linked to below:

    • Lower risk of cardiovascular events, coronary heart disease,
    • Lower risk of coronary heart disease
    • Lower risk of developing type 2 diabetes
    • Lower risk of breast cancer
    • Lower risk of obesity
    • Better cognitive function

    Also Check: Heart Healthy Diets To Lose Weight

    Eat Lunch With A Friend

    Now it’s time to enjoy some lunch. Focus on getting plenty of plant-based fiber and protein, something that the longest-living people naturally do in all of their meals. You can try a dish with quinoa, veggies, and some fish, or maybe a sandwich made on whole grain bread. If you need some quick and easy ideas, you can try some of these recipes inspired by the world’s oldest people.

    If you’re able to, you can also try spending your lunchtime with a friend, coworker, or family member, or calling someone to catch up while you eat! Community and a sense of belonging are pillars of the way of living in the world’s Blue Zones, so they spend time with the people they love whenever they can.

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