Healthy and long life is one of the wishes of most people. But how do you get there?
Author Dan Buettner decided to go straight to the source. Working with National Geographic and the National Institute on Aging, he identified areas of the world where people live the longest and healthiest lives, such as Sardinia, Italy, Okinawa, Japan, and Loma Linda, California.
They called these areas "blue zones" and set out to discover what these groups of people had in common. For example, people in blue zones are naturally active throughout the day, have meaningful connections in the community, and feel a sense of purpose.
But according to his cookbook , Blue Zone Kitchen , their diets also have something in common. Here are some ways you can make a macrobiotic diet good for your health:
Eat beans. People in blue zones eat beans regularly - at least half a cup a day. Legumes (such as black beans, chickpeas, and white beans) are an inexpensive source of plant-based protein and are rich in fiber, a nutrient that reduces the risk of disease and benefits gut health.
Includes cruciferous vegetables. Green broccoli, cauliflower, and cabbage all contain natural compounds that are good for your heart and may help prevent certain cancers.
Snack on nuts. Centenarians in the blue zone ate about 2 ounces of nuts a day—roughly two small handfuls. You can vary what you eat (such as pistachios, walnuts, and almonds) to reap a range of benefits. Peanuts are a particularly economical choice.
Mainly drink water. Most hydration should come from water, although people in blue zones also drink beverages such as tea and coffee. Beverages like soda are the number one source of added sugar for most adults, and most sugary drinks contain no other nutrients. Although red wine is popular in some blue zones, the authors note that if you don't drink red wine already, you shouldn't start.
Eat less sugar. People in blue zones consume only one-fifth the amount of added sugar as in North America. Rather than eating sugary foods and drinks throughout the day, they tend to eat sugar "on purpose" on special occasions.
Make more meatless meals. In the blue zone, meat is not the centerpiece of the meal. It's more of a side dish or a way to enhance the flavor of a recipe. Their meals are mostly plant-based, with beans often being the main source of protein (or tofu in Okinawa, Japan).
Express gratitude and share meals with loved ones. Take the time to express gratitude before a meal—ideally enjoyed in the company of family and friends.
