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Uncovering the SECRET of the BLUE ZONES DIET… FULL MASTERCLASS!
Ever thought of what it might take to live to 100… or longer?… Enter the BLUE ZONES lifestyle!
The concept of blue zones grew out of the demographic work done by Gianni Pes and Michel Poulain, in which they identified Sardinia (Italy) as the region of the world with the highest concentration of male centenarians. Pes and Poulain drew concentric blue circles on the map highlighting these villages of extreme longevity and began to refer to this area inside the circle as the blue zone. Building on that demographic work, Dan pinpointed other longevity hotspots around the world and dubbed them blue zones.
Tune into this deep dive as we discuss the history of the blue zones (including locations), the typical blue zones diet, and biological vs chronological age… we’ll also share 7 foods for longevity and anti-aging, as well as 7 Blue Zone meal ideas!
#bluezones #longevity #plantbaseddiet
👇📒 Download Our FREE JUICING GUIDE
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📘 BLUE ZONE SECRETS FOR LIVING LONGER (Book)
https://amzn.to/3QURxPG
🎧 AUDIOBOOK VERSION ➡️ https://amzn.to/3OTlf53
📘 BLUE ZONES KITCHEN COOKBOOK
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✨ BLUE ZONES RECIPES
👇 FOODS FOR LONGEVITY
Organic Acai Powder – https://amzn.to/3nTeKp9
Hawaiian Spirulina Powder – https://amzn.to/3IMEKcH
Red Lentils – https://amzn.to/43yImrb
Hemp Seeds – https://amzn.to/3mHfQE5
Organic Pumpkin Seeds – https://amzn.to/3qQf4Xs
Lion's Mane Mushroom Kit – https://amzn.to/43U1ro2
Lion's Mane Mushroom Powder – https://amzn.to/3EiuJC8
🔍 Blue Zones Research
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125071/
0:00 – Intro
1:56 – Free Juicing Guide
4:27 – History of the Blue Zones
6:16 – Blue Zones Locations
7:51 – Power 9 Explained (Blue Zones Behaviors)
13:12 – New Blue Zones Book & Netflix Documentary (Dan Buettner)
15:31 – Blue Zones Diet Explained
19:50 – The Case for Longevity & Living Longer
21:51 – Why This Matters for Black & Hispanic Communities
24:42 – Chronological vs Biological Age
27:05 – 7 Foods for Longevity (Anti-Aging Foods)
34:43 – 7 Blue Zone Meals & Recipes
38:28 – Do You Know Any Centenarians?
so what is the blue zones diet and could this be the secret key to living to a hundred or perhaps longer in this video I'm going to be talking about all things the blue zones diet concept as well as what the blue zones diet entails I'm also going to touch a little bit on the concept of chronological versus biological age and how it ties into this whole concept of the blue Zone's lifestyle and make sure you stick around until the end because I'm also going to be sharing seven very unique foods for longevity and to slow down the aging process and just letting you all know this is it's not going to be foods like apples or broccoli or your typical carrots although I'm not knocking those Foods at all they're very much important foods and foods that we all should be eating on a regular basis however the foods that I'm going to share in this video are going to be a little bit more unique and perhaps ones which you haven't yet heard of before or maybe you haven't you know considered including them into your diet and so you'll definitely want to hear those because they're going to be foods that you'll highly want to consider incorporating into your diet ASAP and then I'll also be sharing seven can't miss blue Zone's meal ideas so these are all going to be meals that fit within the blue zones type of eating and so not only are these foods good for you y'all but I'm telling y'all they actually taste amazing so make sure you stick around until the end so that you don't miss out on any of that now as always we'll have the time stamps included in this video below so if you're watching this on replay feel free to skip ahead to the section in the video that interests you the most and so before we jump any deeper into this whole blue zones concept I want to let you all know about a free resource that we have available to you all so we actually have a free juicing guide we'll have a link to it in the description so for those of you all watching this on replay it will be available to you there and so this juicing guide is one that covers a lot of different tips and tools on how to build a solid juicing routine so for those of you all who've been following our channel for a while now you'll know that Adrian and I that juicing is very much a part of what we do we've been really getting into it a lot more deeply over the past several months and so this guide is amazing because it talks all about juicing and the most optimal ways to make your juices you know we even have some options for different blenders and juicers in here in case you're currently in the market looking for those we have some tips for storing and preserving your juices we also have this full custom juice Builder guide that basically breaks down how to build and curate your own juice so you have options for different fluids and fruits and vegetables even some nutrient boosters that'll this will allow you to customize and make your own juice and kind of mix and match and have fun with it and then at the end here we have some of our juice recipes that are on our Channel which you can actually take a look at and watch these are all whole food juice recipes but the links are actually embedded throughout this document so you can actually click on one of these links to see the full recipe but we have all of our juice recipes in here right now and so um again you know if if you are if this is something you feel like would interest you then you know we definitely recommend that you check out this juicing guide so again we'll leave a link uh down in the description below for those watching on the replay you can download it and it'll allow you to become part of the daily Choice Foods Community where you also have access to Future resources and special offers that we will have and so just want to let you all know about that and so this whole thing about the blue zones lifestyle in the Blue Zone style so let's jump into this now if you've heard of the blue Zone's lifestyle let us know in the comments um how long have you known about it and what are your thoughts on it but just to give you a little bit of background on what the blue Zone's lifestyle is and it's actually just that it's more than just a diet it's actually a lifestyle and so the blue zones concept really originated back in the early 2000s I think around 2004 and uh a man by the name of Dan buettner is often attributed as being kind of the originator of the blue zones idea but he's actually not the first person who started this research it was actually started by the research of two men uh named Michelle Poulan and Giovanni Pez I'm you know hoping my my accents my pronunciation was was good on that um but they in essence did some demography or some demographic research back in the early 2000s uh looking at a specific community in Virginia Italy where there were individuals there who commonly we're living it well into their 90s even until a hundred or even longer and so they embarked on this journey to investigate what was allowing these people to live as long as they did Fast Forward some years later uh Dan buettner who I think at the time was collaborating with National Geographic uh sought to do a further investigation to see what other areas perhaps in the world existed in which there were people also living as long as a hundred and what exactly were those people doing so if you're not familiar with Dan buettner he shares a lot of great content definitely check him out on Instagram if you're on Instagram he he definitely puts out a lot of cool content all focused within the blue zones uh lifestyle and way of living and so the blue zones are in reference to these areas of the world where uh people are often likely to live well into their 90s or 100s and so um after Dan buettner kind of collaborated with the original two researchers they found that there were several more or there were more areas across the world in which they were finding people living this long and so they call these people centenarians or in other words people living until they're a hundred and so all of these locations that you see right here fall within the Blue zone areas and so there's Sardinia Italy like I mentioned before but then they also included others including icaria Greece they discover it nikoya Costa Rica the nicoya peninsula was also an area where people were living very long Okinawa Japan and then Loma Linda in California here in the U.S shout out if anyone watching this is from any of those areas or knows anyone in any of those areas let us know in the comments below but what they found was very astonishing and what was unique was that you know in these areas the people weren't genetically advanced in any sense they were uh and all sense of the words regular people quote unquote however they Incorporated specific lifestyle behaviors that were believed to contribute to them living as long as they did and so that's what they dubbed the name the Power Nine so these were the nine uh behaviors or the nine practices that they identified that the people in all of these communities uh were were carrying out on a day-to-day basis that again contributed to their Health and Longevity so you can kind of think of these as like the nine common denominators um and so just to kind of go over all of these starting with the one on the far left and excuse me because I'm blocking that a little bit let me lift myself up here but the first was that all of the people in these communities knew how to downshift or in other words they knew how to de-stress definitely something that we can really learn a lot from here in most parts of the US and in the western worlds because we're all about the hustle and grind Community right get rich or die trying but the people in these communities know how to downshift they know how to de-stress and find those moments of calm and pause another thing that was common within all of these people groups was that they woke up and and strived to live each day of their lives with purpose and so they had a sense of purpose in terms of how they lived their lives on a day-to-day basis um the third thing was that uh there was a what they called a plant slant or in other words uh pretty much all of them ate a predominantly plant-based diet all right not much uh meat or dairy I'm going to talk a little bit more about that in a minute uh the fourth one which some of you all will probably enjoy uh hearing is wine at five all right so you know they if any culture is part of these communities they um you know they they have no hesitation in getting together with friends or with people that they love and you know in the evening times having a glass of wine maybe some red wine or some white wine all right wine at five was very much or is very much a part of most of these uh Community practices and even for those who did not drink wine they at least got together with friends around you know at some part of the day uh the next thing was that they all prioritized family and time with family and so you know being around family is is very much an important part of the way these people live their lives um the 80 rule that deals with how they eat and and how they go about their meals so this was something that uh it's based on a confusion uh philosophy or a confusion idea in that it it speaks to how these people eat their meals um in other words what they do is they strive to eat until they're 80 full all right instead of being a hundred percent full so it's kind of like you know I think as my father used to often tell us even till you're satisfied right um but a lot of the people in these communities eat not to maximum fullness so they go for that 80 rule the next is that they move naturally so exercise and physical activity is very much a key aspect of how they live their lives in these areas and not just in the sense that they're all in the gym pumping iron or you know running triathlons or anything like that they incorporate movement in their day-to-day right so they might be moving as part of their daily jobs or they might be moving in terms of how they transport and get from place to place so they have more of that natural movement throughout the day which helps you know from a you know from a caloric balance standpoint and reaping the benefits from physical activities next is that they have the right tribe so they keep the right people around them people who can edify them and who would you know build them up encourage them make them feel good those who would encourage them to continue in their positive behaviors and then finally uh all of them have a sense of belonging to a community of Faith so this is a Venn diagram looking at those in Loma Linda Okinawa and Sardinia and you can see kind of in the outer parts of the circles uh some of the ones that are more specific to the to those areas but that as you get a little bit closer to the center you see again some of those Power Nine behaviors some of these you know weren't even in the power nines list but family obviously one of them no smoking all right so smoking's not a part of their lifestyle plant heavy diet constant moderate physical activity social engagement and I like that last one it just says legumes all right so all of the people in these areas seem to eat some beans rentals and and other types of legumes but again you see some of those other common ones uh Faith uh empowering women I'm sure the women watching this love to see that Sunshine getting some sunlight obviously this is not always as feasible depending on where you live in the world but whenever the opportunity would present itself they would try to get outside um consuming whole grains all right so just to show you a little bit more of some of those common uh denominators there now um one of the things I do want to mention is that uh Dan buettner is actually in the process of releasing a brand new book as well as a Netflix documentary on the blue zones diet so I showed you all an image of you know his first book on this but there's a new book that he has coming out uh it's I think it's supposed to drop August 29th so by the time some of you all watch this it'll probably already be out but uh it's called the Blue Zone secrets for living longer and it's gonna talk and go over all of these Concepts that we're talking about in here um what we'll do is we'll leave a link to this we actually have one right now a link in the description below in case you want to check that out and order it um Adrian and I we've already ordered a copy waiting for it to come in I'll also have a link below as well for the audiobook in case you want to listen to it on Audible as well but uh the Blue Zone secrets for living longer book to drop soon and as well he also has a new Netflix series there are also some Blue Zone blue zones cookbooks that are out there that think that he's published we'll include some links to those in the description as well but this is actually one of the research studies that has been published um or that Dan buettner published on this whole topic just talks a little bit more about the expedition that they did the five places that they identify five now one thing I do want to want to acknowledge as well is that uh from what I heard in the Netflix documentary he's supposed to be revealing a sixth Blue Zone so there's supposed to be a new Blue Zone that will be revealed in that Netflix documentary so definitely want to check it out to see what that is and I think he's also going to show how anyone can incorporate the blue Zone's lifestyle no matter where they live but um says here to make it to age 100 it seems that a person must have to win the genetic Lottery however many individuals have the capacity to make it well into the early 90s and largely without chronic disease blue zones uncovered nine evidence-based common denominators among the world's centenarians that are believed to slow the aging process and so and so they go into that power nine again here and what I want to do is talk a little bit more about what exactly does a blue zones diet entail just gonna scroll down a little bit here if you look at the weekly they try to slash sugar eliminate eggs no more than three eggs per week they may eat fish a little bit but go easy on it snack on nuts they drink mostly water uh daily doses of beans there we go again those lagoons man if if you haven't been uh if you haven't been putting legumes into your diet may this be an encouragement to um go holy whole so they really focus on eating a lot of Whole Foods um you know avoiding more of the processed foods 95 to 100 plant-based so it sounds like that most people within these blue zones uh don't each eat much meat if at all they also go easy on the fish so they may eat some fish uh here and there but again not a lot uh some Dairy so they do have some Dairy but again not a lot they probably eliminate or eat very little eggs getting a lot of those beans slashing sugar they snack on nuts a lot they eat sourdough bread hope you all are taking notes here and then going holy whole drinking mostly water with a little bit of coffee tea and red wine there as we saw in that uh in that wine at five let's take a little bit more of a deeper look at at this because we can actually actually found some of these diagrams showing for some of the different areas kind of how they you know what their specific kind of nutrient breakdown was so if you you can see right here with icaria um 20 coming from you know vegetable or that says other vegetables 70 17 greens 11 legumes nine percent beans six percent olive oil gotta have that olive oil right uh some fish again some pasta some meat some sweets okay let's look at Loma Linda all right 27 fruits so about 60 fruits and vegetables about 12 legumes and soy about 10 dairy uh seven percent whole grains and then four percent meat and poultry one percent fish and then looking at Sardinia so uh again not too far off here 47 whole grains 26 Dairy 12 veggies about five percent meat fish and poultry they get their legumes not much added sugar um and that's probably from you know honey or things like that some fruits and so you know kind of seeing again for most of these people and I want to acknowledge this because you know I think it's very popular it's become more popular these days to have uh you know a very specific type of diet um say Vegan you know a strictly vegan diet um as you know that that's probably the the main key to health but as we see in these different societies and in these different communities there are people who are again consuming mostly a plant-based diet about 90 90 to 95 but they do have room for some Flex so they might consume a little bit of fish here and there a little bit of dairy here and there perhaps even a little bit of meat here and here and there and to be transparent with you all I mean for Adrian and I we eat I would say about 85 to 90 percent plant-based um you know I would say it's steadily that number is steadily Rising I think as as time progresses we've been eating a predominantly plant-based diet for about four years now but you know on this channel y'all you might see a fish recipe every blue moon right just letting you know up front I mean we do eat fish on occasion um me myself I'll eat some Dairy on occasion usually in the form of like a specialty cheese like goat cheese or feta cheese um other than that though we'd like to make our own vegan cheeses and stuff like that but every blue moon I might have a little bit of dairy um Adrian not as much but that just goes to show you the the the freedom that you can have within a plant-based diet if you so choose and the reason why we are sharing all about this whole blue zones uh concept is because it really does tie in to one of the foundational pillars of what our Channel and our platform is about so you know we're all about uh striving to help people build solid nutrition habits uh to help promote longevity performance and daily well-being all right longevity is one of those key pillars or being able to to maximize your life as much as possible and so when you think about this whole concept of blue zones living it fits very nicely within or I guess our Channel fits nicely within uh what you know that lifestyle is all about now can we control whether or not all of us will live exactly until we're a hundred no there are always things that can happen to any one of us right you know but what we want to do is as much as we can try to control the controllables in order to give each of us and each one of you the best opportunity to live as long as possible because I mean hey who wouldn't want to live to see their grandchildren grow up and perhaps even their great-grandchildren or our great nephews and nieces right not everyone has children I want to acknowledge that or even just to be around long enough to continue pouring into the generations to come who wouldn't want to do that and so one of the things I also want to say is you know I feel like this video is for everyone no matter what your age is but especially if you're you know one of one of my fellow Millennials or perhaps someone in in the Gen Z population all right so if you're in your 20s 30s or 40s or I would even say 50s as well then I think that this topic this video is very important because it deals with our future so I highly encourage you all to stay tuned for the rest of this video and even to subscribe if you haven't already and then I would also say as well if you are of African or of Latin descent all right so some of my black and brown and my light skin brothers and sisters here in the United States especially I would say that this is for you as well because we are the minority groups that uh tend to be on the lower end of of the spectrum when it comes to life expectancy all right we are the ones that deal a lot with these morbidity issues and so if you're watching this and and if you are African-American Latino Latina you know afro-latino or fall anywhere within that spectrum that range here in the U.S then hey please stay plugged in because you know we want to we want to break some of those Norms that uh maybe some of us have experienced in our families and so let this just be kind of a a wake-up call or even just a reality check to know that just because you've had people in your family that have lived until a hundred it doesn't mean that your automatics to live that same amount of time right there's a stewardship action that's involved in order to help make sure that you get to that point it's great that you do have people in your family I know I have people in my family that have lived to that long as well but we have to do the work right there's a popular saying in our community in the in the African-American space that black known crack right uh some of y'all may have heard of that you can probably say it but the reality is black can crack just like anything can crack if you don't take care of it right so we gotta we gotta take care of it right we got to Steward it I also want you to know that just because you might have had some people in your life that didn't live very long doesn't mean that you're automatically predetermined for that same thing to happen to you all right these are tools and strategies to again help break the norm within your family line and within your your Generation Um by doing some some things a little bit differently so you know surround yourselves with the right people and going back to that one power nine of uh you know getting the right tribe it might mean that some of y'all need to get some new friends you might have to get some different people around you who can incor who can encourage you in those behaviors um either get some different people around you or maybe you have to be the change in the people groups around you all right so either or and that's why again we encourage you all if you haven't you know subscribe to this community or even not if if not to our community to some community that is trying to uh to teach and incorporate and promote some of these uh plant-based lifestyle behaviors please be a part of this community so that we can do this together let's move back here into this whole concept and let's talk a little bit about this whole concept of chronological age versus biological age and so chronological age if you see the definition right here um that's basically looking at how long you've been here on Earth right how many birthdays have you had so when someone asks you the question how old you are that's in reference to your chronological age all right but biological age on the other hand deals with how old you are in a physiological sense so it looks at age more on a cellular physiological level and so you know it's kind of like when people uh say or maybe you've heard people that go to the doctor and they say oh man you know you're 70 years old but you have the heart of a 50 year old or you're 60 you have the heart of a 30 year old that's in reference to biological age and by incorporating many of the behaviors seen within this blue Zone's lifestyle it will basically contribute to kind of uh preserving your biological age and so just to kind of further Define here this is just a little image to show again you based on whatever behaviors we incorporate into our lives um be it from a fitness standpoint a nutrition standpoint um just kind of a lifestyle standpoint we can either accelerate the aging process or we can decelerate the aging process and if you look at this image right here if you look at some of those positive influences those are what fall more into those Power Nine aspects of the blue zones like we just talked about and so again the whole idea and everything that we want to strive for uh really on this channel especially is really shooting for that biological age you want to maximize biological age so that you know when you get around some folks maybe you get around some of your friends and your family you know you can tell them or when they ask you how old you are you can tell them oh I'm 29 on hold right shout out to some of you all out there 29 on hold right 30 on hold you can tell people you know uh 50 is the new 30 right that's what we're shooting for here but um thought that was very interesting in terms of how it connects to the blue zones and that way of of living so what I'm going to do next here is uh we're gonna go and look at seven foods for longevity seven anti-aging foods and these are foods that you can start incorporating into your diet and if you haven't already and the first is acai this is known as a superfood it's um something perhaps many of you all have heard of before but one of the things acai berries are known for are they're very very high antioxidant content um it's you know been reported that apparently they contain approximately three times the amount of antioxidants that blueberries do and blueberries are a very high antioxidant food themselves but acai uh berries are very very high in antioxidants and polyphenols so they carry a lot of those anti-cancer anti-inflammatory properties also known for their potential role in brain and cognitive support you'll find that a lot of these foods will do a lot of the same things um we'll include links to all of these uh or many of these items in the description below in case you all want to maybe even order some of these but the acai powder is something that we use um I love you know we love putting them in smoothies especially if I'm doing just a recovery smoothie I'll put you know I haven't made once a day where I put in some pineapples mango added some protein powder added some acai powder uh very easy you can also find some of these super fruit Frozen acai packs on the right here in the store if you go in the frozen food section um we actually do have a recipe for an acai Elderberry blueberry juice we like to call it the most potent antioxidant juice in the world that is just an expression it's we don't know that for real but it has all of these three types of berries in there um you can see that on our Channel right now as well as in that juicing guide next food we want to highlight is tempeh it's known for having a uh playing a great role within gut health so boosting gut health what's unique about tempeh is that it contains not only the prebiotics from from fiber but because of the fact that it is a fermented food it also contains probiotics so it's a natural source of probiotics that your body can reap the benefits from and this can actually help even from an immune standpoint it's also a great protein and iron source and also we actually did a video talking about uh the immune boosting potential of tempeh you can check it out on our Channel and in the video I talk about some research actually showing and comparing tempeh versus tofu on certain markers of immune function in in the sense of kind of building up immunity to fight off you know different infections and and diseases like the cold and so definitely check that out if you find that of interest but tempeh definitely another good longevity food food number three is lentils I include it here specifically red lentils because I just like the color to be honest I mean you know lentils come in many different colors there are your green typical green lentils they're also black lentils uh but lentils are definitely a great legume again going back to one of those blue zones uh dietary behaviors they eat their legumes right so their beans their lentils um but definitely an excellent protein and iron Source also going to help from a gut health standpoint from the fiber that it provides uh next I kind of love these two these two into one but uh two very specific seeds here want to highlight are hemp seeds and pumpkin seeds uh these are packed with a lot of good omega-3 fatty acids which are going to help with brain and cognitive Support also heart health as well definitely very good plant-based protein and iron sources and they'll also good sources of fiber to boost gut health gut health oh we love putting hemp seeds on salads in our smoothies on our smoothies um you name it really the next one spirulina uh love love love spirulina spirulina is actually a blue blue green algae extract so this one's coming from the sea coming from the ocean um but it's known for again it's very high antioxidant content it has an antioxidant known as superoxide dismutase which is going to have a lot of great anti-cancer anti-inflammatory uh potential Pro you know properties and potentials also it's a great plant-based iron source so we actually covered spirulina in our um our master class on plant-based food sources for iron deficiency anemia so if you want to check that out the next one oatmeal I know it's not the most unique food you probably thinking like what oatmeal you threw us for a bait and switch Kaleo no for real uh oatmeal I mean oatmeal really really is a a very very very excellent food and I'm including it on here because it's probably one that you don't really think about or we tend to look over but don't knock oatmeal y'all because oatmeal is a beast um Adrian and I I mean we eat oatmeal almost every morning we've been doing that for a number of years what's unique about oatmeal is that it has a specific type of fiber called Beta glucan And so this is a soluble fiber that what it does is it it absorbs into the bloodstream and it creates this kind of gel like substance and what that gel-like substance can do is it can actually help lower cholesterol within the bloodstream especially the the bad cholesterol the LDL and so um when you think about cardiovascular health uh oatmeal is definitely a great one also because of that beta glucan that fiber is also going to be great for gut health so you know we recommend whether it's you do you know old-fashioned rolled oats or steel cut uh try to avoid the ones in like the the instant oatmeal packets unless you're just you know in a place and you're desperate for some oatmeal but if you can try to get the ones that you actually have to to cook you know um then opt for those foreign the next one uh maybe you haven't heard of this one maybe you have lion's mane mushroom all right lion's mane mushroom this is something that we've been getting into or eating a little bit more of recently um actually you know did a video showing how to make lion's mane mushroom crab cakes and uh mine's main mushrooms it's it's it's really an incredible Mushroom in terms of the taste it has such a meaty like texture actually when you cook it and so you can actually grow lion's mane mushroom in kits at home um we'll include a link to the kit that you know we've used in the description as well you can also purchase or buy some of the powder based extracts um that you know you can put in whether again smoothies or different things but lion's mane mushroom really has a lot of brain and cognitive benefits um so it can help do things like improve focus memory skills it's kind of known as an anti-dementia type of food or fungus and so very big there also plays a big role in nerve cell recovery so in all things the central nervous system peripheral nervous system uh lion's mane mushroom is is really going to be big in that and there is some research out there that kind of supports this all right so now that we've covered off on those Foods let's get into some actual ideas for meals or things that you can start making at home again all of which are not just good for you right because uh you know again one of the things I want to say is that on this channel we believe that healthy eating doesn't have to be boring all right um especially now more than ever with all of the research resources that we have available to us especially in the plant-based industry uh you can make some good plant-based meals that taste really good and so you know just letting you know that hey your food ain't got to be boring all right um but yes let's look at seven meal ideas here um so this is a basil mushroom bowl that uh use very simply basil also some balsamic uh balsamic vinegar roasted them in the oven serve them with some Lacinato kale as well as some toasted got some toasted almonds here and some coconut quinoa also have here these black paint uh black bean and plantain bowls actually made this in two different ways one using uh regular plantains and then ones using plantain chips and so this is another good one added some nutritional yeast on top of the black beans just serve it on the side with a salad you can see some of those hemp seeds sprinkled on there uh definitely an amazing Bowl really high in protein about 20 grams of plant-based protein in those bowls next are these uh pasta salads that are made with chickpea pasta noodles so pasta noodles made with nothing but chickpeas um if you haven't seen them before excellent source also a gluten-free option if you all are looking for that um but yes another great great meal prep option as well as you can see I put them in jars and actually just nice because they just you know pour out into your bowl including a lot of nice ingredients in here which I'll show in a moment next is broccoli and pea soup so if you're looking for a reason or something to do with your broccoli stalks don't throw them away you can actually make a soup combine them you cook them combine them with some peas blend them up and add some nutritional yeast other seasonings and then I top mine here with some a little bit of goat cheese again a little bit of goat cheese and some toasted pumpkin seeds amazing meal amazing soup as well next we have our lentil Curry this is just a very simple lentil curry recipe doesn't really entail any you know super duper special ingredients outside of like turmeric but actually made this kind of Dal tatka style that you see there in the middle uh just with some you know smoked paprika and some cumin and other seasonings but serve this with some rice and some roasted veggies it's amazing next we have spirulina smoothie bowls really love these great breakfast option also great source of uh protein I think these have about 15 or 20 grams of protein depending on how much you you make as well as a good source of iron adding a lot of different toppings in here Goji berries uh banana so on and so forth I'm gonna play a video actually here in a moment and then we have the lion's mane mushroom crab cakes that I talked about as well this is the lentil Curry again serve that with the kale the roasted carrots it was amazing y'all we made that during our Daniel Fast um and then we got the lion's mane crab cakes those were spot on for sure but would love to know if you know anyone who has lived till the hundred um let us know in the comments what type of dietary habits or practices that they have I will say you know we do have a I have a cousin who I think is 102 she lives in Tuskegee Alabama and she one of the things that she does apparently is that she eats oatmeal every morning again going back to that oatmeal but uh I mean I don't know for how long that she's done it my mom told me about this but apparently every morning I think even still to this day she eats her oatmeal and so just those little habits those small practices can go a long way in terms of preserving our health and also maximizing our longevity but I want to say if you all want to take a deeper look at the recipes that we just showed for those blue zones meal ideas then click on the videos that you see here in the top left or in the top right excuse me and we look forward to seeing you all in the next video peace
#Uncovering #SECRET #BLUE #ZONES #DIET.. #FULL #MASTERCLASS
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Eating healthy feels good in the short term… but feels like dying in the medium term… and in the long term feelings like living till 100
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Beautifully documented and researched information Khalil…I definitely learned something new and I just added sour dough bread to the grocery list to pick up again! I certainly took away to also just allow ourselves some flexibility and grace. If trying to fit inside of a certain mainstream dietary 'box' is causing you more stress, then the stress itself will stunt our desired success. Likewise, if the decisions we make around eating have more to do with how others might view us rather than how we view ourselves then we, again, are not serving our well being for the better.
Surrounding ourselves with positivity, non-judgmental energy towards ourselves and others, and focusing on happiness and moderation (*we know who always said that) will do more for us than feverishly trying to beat the next person at how plant based our diet is. Comparing ourselves to anyone other than ourselves is worse for our longevity than a chicken nugget any day lol.
Love and appreciate the hard work and the sharing of knowledge that you all put into your videos! Keep it coming 🖤