Happy Holidays!

Are you still looking for the perfect give, for yourself or someone else special?

Here’s my recommendation: The Blue Zones Kitchen, 100 Recipes to Live to 100.

This book, which is much more than just a cookbook, is based on the research of Dan Buettner. Working with National Geographic and the National Institute of Aging, Mr. Buettner set out to discover the secret to longevity. His research identified the places in the world where people live the longest, and he didn’t stop there.

After locating these Blue Zones, Buettner and teams of scientists studied each location to uncover lifestyle habits that seem to be responsible for helping people to not only live longer, but to enjoy quality of life—in many instances well past the age of 100!

My biggest takeaway from this book, which is full of simple mostly plant-based recipes, stunning photos and the fascinating personal stories of these natives, is that eating a trendy diet, swallowing supplements, or spending hours on a treadmill isn’t the fountain of youth.

The overwhelming evidence from this Blue Zones study, confirms what many a health expert asserts. When it comes to our health:

How we live our lives is truly what matters.

What is the secret?

People in the Blue Zones regions (Sardinia, Italy; Okinawa, Japan; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda in California) share these characteristics:

They move their bodies, often and naturally, in ways like walking to do errands or raking the leaves.
There is a tremendous sense of community. These populations value face-to-face interaction more than messaging on Facebook.
People living in these regions have an immense sense of purpose, from childhood to old age.
And of course they eat a healthy diet.

What do they eat and drink?

According to the Blue Zones principles, how to cook and eat to live healthily, to 100 or beyond:

As Michael Pollan wrote, “Eat food. Not too much. Mostly plants.” Yes, some of the inhabitants of the Blue Zones eat animal products occasionally, but mostly in very small amounts as a condiment, or in a celebratory situation. Daily meals are made up of mostly plant-based whole foods.
This means generous amounts of fruits, vegetables, nuts, beans and whole grains.
Cruciferous veggies like broccoli, cabbage and cauliflower play a prominent role, as do leafy greens.
Focus on fiber. Many Americans are concerned with protein – we get enough. What we lack is fiber, which is naturally provided by eating a mostly whole-food, plant-based diet.
Drink wine, with meals, in moderation. (People in the Blue Zones enjoy red wine, which gives me a headache!) I’m guessing it’s not just the wine, but the social aspect of enjoying meals in community, that’s at play here.
Eat less sugar. Enjoy sugar intentionally and where it’s meant to be, like in a cookie baked by your grandmother, instead of in the form of hidden, added sugar in the carton of almond milk used by your barista to foam up your latte. Popular non-dairy beverages used by many coffee shops can contain as much as 8 grams of sugar, per cup. So if you order a venti latte (20 ounces) the added sugar content is creeping up on 20 grams, that’s 5 teaspoons of sugar, and you haven’t even ordered your muffin. Health experts recommend we consume no more than 6-9 teaspoons of added sugar, per day.

Whether or not you buy this book or try any of the recipes, perhaps the most valuable gift from The Blue Zones Kitchen is the empowering knowledge that we can adopt lifestyle habits that will change our lives and our life expectancies, for the better.

Live longer, better.

Wishing you a peaceful holiday season, and a longer, healthier life!