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

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



Registered dietitian, Erica Mouch on the foods, diet, and lifestyle habits in the Blue Zones, geo-cultural regions where people have been found to live the longest.

we'll tell you our secret in a moment for a variety of reasons there are five cities in the world where people tend to live longer than average these cities form what are called the Blue Zone and they are Loma Linda California Nicoya Costa Rica Sardinia Italy Ikaria Greece and Okinawa Japan this morning we're taking a look at the commonalities to figure out what's going on here to show us is registered dietitian Ericka Malc and the good news is it's not really about those places it's about what people are doing and we can emulate that right definitely so it's really actually that's what they've done is they looked at all five of those of those places to see what are the commonalities and you can see here with this food in red a lot of it is found in these types of things that is so interesting so let's start down here at this end we hear about the green leafy vegetables and you know honestly I think we all want to make sure that we're healthy for as long as possible and that we live a good full life and there are varieties of ways we can get these can you kind of take us through sure so we've got kale rainbow chard fennel collard greens and spinach and what the Blue Zones or people who live in the exact diet in the areas tend to do is actually eat maybe about 50% of their diet tends to be this they have about a cup with almost every meal so are they eating it in salads are they cooking it why are they eating so what's going on in local weather loma linda is mainly because they do follow a primarily vegetarian diet but for example in greece it grows along all of the hillsides so there you know foresting and harvesting all of these different types of greens and so they actually yeah and they put them in other things right sometimes I think we go well that doesn't look very appetizing but they go into soups and stews and all kinds of things exactly a kid learn it's not just always salads because I don't think they wouldn't be able to eat salads all day long just like we can't know so that's a good way to think about those tell me about what you've got here so I brought some lemons because actually the lot of the cultures are alive the Blue Zones eat lemons actually the entire piece you know from the Rhine to the inside which is high in vitamin C a lot of antioxidants they eat the whole they eat the skin and not like an apple but they use it throughout with lots of different cooking and things like so lots of zesting exactly yeah actually this recipe that I brought here will zest some on that at the end sweet potatoes fruit and vegetables so one big thing with the Blue Zones is that it's actually about 95% plants anytime that there's meat really it's only maybe five to seven times a month so that's really why there's so many different types and grains here and it's extremely high in carbohydrates most blues owners eat about 50 to 80 percent of carbon and most of the rest of us are trying to get carbs out exactly when we learn from that so a lot of it is the type of carbohydrates so you can see we've got sweet potatoes we've got pears we've got apples we've got a lot of grains that have my BER and that's really the key thing so when you're thinking carbohydrates its whole grain bread its steel cut oats its barley it's brown rice it's really the things that are harder I don't know we don't eat enough fiber right normally no we really don't know most Americans tend to eat about maybe 10 to 15 grams a day and really the recommendation is 25 to 35 Wow so we need to double up we really do and a lot of these are great ways to do that now you mentioned onions there's also a bulb of garlic there is that also something that we should be incorporating because I'm all on paper okay it is so those are considered alliums and they're actually have a lot of strong antioxidants as well which really help support the immune system potentially and also really help support you know fighting cancer those types of things so maybe it really does keep colds away if they boost your immune system I think there's a reason it's in a lot of chicken soups and things like that so you have some herbs tell me a little bit about what's in this area so spice tends to be some things as well as some of the different herbs one thing with a lot of blues owners is that it seems like the herbs are kind of almost like a medicinal cabinet the way that they use them the way that they put them on lots of different things not only does it give it a lot more flavor and we tend to eat a little bit less when it has more flavor when we're enjoying it more but it also has a lot of benefits for the gut is that it has a lot of benefits for us from the health standpoint so what in particular do you have here like so I've got rosemary and this is for this one white bean recipe here which is the major reason there you can also use sage which I heard earlier today is supposed to have this dress exactly just as I smell it so you can smell it and eat it if you want to and I'm not serious with some nuts as a huge component of the Blue Zone diet if there's four key things it would be greens grains beans and the nuts okay we can remember that and you've got all kinds of nuts here I know people tend to go with almonds because they might not be as caloric is that potentially issues because they're actually pretty easy so let's talk about portions from that sosa portions for nuts I would say you know obviously hunger and fullness is going to be a big thing if you're hungry one small portion is not going to be enough but normally you're aiming for about a portion that fits in the palm of your hand about one to two ounces but again it's really actually seems like most people in the blue zone areas eat about two handfuls of that a day it's not something they put it in other things yeah they put other things like this do for example has some almonds in it and then here are lentils and beans which again if you're trying to follow a low-carb diet you've probably eliminated those definitely yeah I mean I would actually say that the Blue Zone diet almost seems to be the exact opposite a lot of kilo carb diets like keto diets paleo diets this is really almost the exact opposite and shows that it increases lifespan it it improves longevity so really you know low-carb diet you would eliminate probably 95 percent of this challenge but also look at all the fiber on this table and beans are a great example of that so kidney beans I've got white beans and you know you might have also heard of cannellini beans Great Northern brains they all tend to be in the same family similar to all of those are fine too basically yes and they're northerners are so good and well that's why I love them is because they take on flavors of whatever you add to it absolutely and then black beans and tofu and especially in Okinawa the tofu is huge I mean that's something that they tend to eat almost every day in addition to the rice and that's something we can learn about a you know if we don't know how to eat tofu there's lots of spice tofu that's really good now let's talk about red wine I think is coffee oh yes it is so the four main beverages of anyone in the Blue Zone diet tends to be water tea coffee and then red wine and really they don't tend to drink juices or sodas or things outside of that it's really those types of things which both the coffee and the green tea actually and the wine also all have antioxidants but you had and this is what we were talking about when we came into the segment that blue my mind I don't drink red wine cuz it's a trigger for me for migraines some people have sensitivities to red wine but you told me yes that whiskey also has antioxidants is it going to be the same amount as red wine no because it's really what is it a little more and then you get exactly you know if we think about the Blue Zones actually red wine grapes don't grow everywhere in those zones so some of them do have a little barley wine or a little whiskey or a little mugwort you know cognac things like that interesting because they have a lot of butter cognac counts to cognac I am a double winner today and then you have a recipe a couple of recipes here just tell me quickly why it's important to maybe mix some of these things up so that you get enough of all the two these are two potential recipes you could make if you had one can of beans Wow and so this one uses some of the nice hearty grains this is garlic and spinach and a little bit of lemon juice then it will just a little bit of lemon on top of that just to make sure that it's got really some more of that vitamin C and some more of those health benefits in there and then this is a stew with fennel and onion and then some of the white beans and tomatoes and then almonds and parsley simple as that and they're super healthy yes and perfect for this time of year so we can blues on our own house if we want to thank you so much thank you up next we're gonna see why a fat transfer procedure could be an answer for people who want to add a little volume to other areas of their body more after this

#Blue #Zone #Diet #secret #long #life #Day #Northwest

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