There are some routine practices. Raise your chances of survival to 90 A healthy diet is one of the most important elements on the list.
Dan Buettner, in his new book, The Blue Zones American Kitchen: 100 Recipes to Live to 100, “We identified the regions with the highest life expectancies in the world (the blue zones) and studied the patterns and lifestyles that might explain the longevity of that population.”
The Blue Zone is defined by Büttner as the population with the highest rate of living or reaching 100 and the highest middle-aged life expectancy.
These groups around the world include communities in Japan, Italy, Greece, Costa Rica, and even the Seventh Day Adventist community in California.
“People in the Blue Zone live up to 10 years longer than the average American and spend a fraction of that of most people. [of] The rest of us are doing health care,” Buettner wrote.
Of course, there are multiple factors to consider. Many of these communities tend to be less stressed than most Americans, with more opportunities to move from place to place.
However, after analyzing over 150 dietary studies that captured “the daily diets of Blue Zone people for the past 80 years,” these were the most common foods included in their diets.
“The 5 pillars of the longevity diet”
Buettner found that 65% of blue zone dietary intake comes from complex carbohydrates. “Five Pillars of Longevity Diets on Four Continents”.
- Whole grains (complex carbohydrates) such as corn, rice, and oats
- greens
- Tubers (complex carbohydrates) such as potatoes and yams
- nuts
- Beans (complex carbohydrates)
2 easy recipes with the healthiest foods
Here are two recipes you can try that include food combinations that the healthiest communities eat.
sacotash
Succotash is a staple food of Native communities dating back to the 1620s. While it is commonly eaten with fish or other meats, this version of the meal is entirely plant-based.
- 2 pounds of cooked, shelled corn
- Soak 8 ounces of dried cranberry beans (or Jacob’s beef beans or other similar beans) and cook until tender
- salt
- You can add turnips, carrots, pumpkins, cabbage, onions, etc.
Hoppin’ John Carolina Gold Rice with Sapelo Red Peas
Carolina gold rice is of West African origin, but this dish was first made by enslaved people in America. Carolina Gold Rice “disappeared completely after the Great Depression” but was widely used for many years. Thankfully, it’s now available in grocery stores and online.
- 1 cup sapelo red peas
- 1 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 1 teaspoon smoked paprika
- 3 cups Water
- Carolina Gold Rice 2 cups
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