May 06th, 2022

​Hi everyone! 
​ I’m writing to you with a cookbook recommendation that is informative and inspirational.  Additionally, it is filled with beautiful photography that will inspire you.  It’s called The Blue Zones Kitchen, 100 Recipes to Live to 100 by Dan Buettner. 
 
            The book sets out to discover the secrets of those areas of the world which have the most people who live to be 100.  The findings narrowed the search down to 5 areas which are:  Sardinia, Italy, Okinawa, Japan, Nicoya, Costa Rica, Ikaria, Greece and lastly Loma Linda, CA.  So, what are the secrets of the inhabitants of these beautiful places?  Well, here is a synopsis of the top 11 reasons of what these areas have in common.

1.  Eat 90-100% plant based.
2.  Meat is a very occasional treat, mostly for celebrations.
3.  Eat fish no more than 3x per week and the best choices are Sardines, Anchovies & Cod, all of which have low levels of mercury.
4.  Limit dairy, and if you do eat dairy, try to limit it to sheep and goat cheeses
5.  Limit eggs to 3 per week
6.  Eat beans daily – 21% of protein is from this source.  It offers high levels of fiber and complex carbs.
7.  Go low sugar.  Limit sugar to 7 tsp per day.
8.  Snack on nuts.  Limit this to one handful per day.
9.  When eating bread, limit the choices to sourdough or 100% whole wheat.
10.  Eat whole foods only.  Avoid foods with unrecognizable ingredients.
11.  Drink mostly water. Other good choices are coffee, tea and red wine.
 
            So, if you’d like to live a healthy life up to as much as up to 100 years, try to incorporate some of these guidelines into your diet.  Additionally, there are a few other factors that set these areas apart from others.  Most of these people move about every 20 minutes.  The diets tend to use fewer ingredients.  Incorporate cruciferous veggies, such as broccoli, cauliflower and cabbages.  Add fresh herbs and spices to your meals.  High levels of fiber promote heart health, sharp minds and it is also a cancer fighter.  Enjoy red wine!  This can decrease inflammation, and a glass of wine can help with 3x the absorption of antioxidants in your food.  Lastly, try to enjoy your meals in the company of others.
 
Hopefully, even if you can’t follow all these guidelines all the time, you will still reap many health benefits.  So check out the book and give some of the recipes a try! 
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 Curious about how a Health Coach and a personalized strategy can achieve your wellness goals? Call/Text Christel to reserve your consultation 617-932-9923