I came across an article this week in my April issue of Good Housekeeping (they started sending it to me for free) that I found fascinating. Did you know that there are areas of the planet known as the Blue Zones? Blue zones are areas of the world where the highest percentage of centenarians live. These areas include areas of Italy, Japan, Costa Rica, Greece, and believe it or not, Loma Linda, CA. In addition to having the highest populations of centenarians, these areas boast extremely low rates of chronic diseases such as heart disease, cancer, and diabetes.
The saying goes, “You are what you eat.” There are a few simple changes we can make to our diet in order to increase our odds of living to 100. Here are few of the common foods, which are available at our mainstream grocery stores that are popular among the centenarians.
- Legumes (especially chick peas, lentils, and fava beans)
- Goat and sheep milk and cheese
- A variety of fruits and vegetables
- Whole grains like brown rice and oatmeal
- Small amounts of fish or other lean meats
- Herbs and spices like turmeric, fennel, and garlic
- Tea and wine
In addition to eating lean and clean these people stay active. I’m not saying they run or swim miles, but they stay active by walking, gardening, and doing housework. They have a sense of purpose, things that motivate them in their every day lives. They also take time in their days to decompress whether it be by meditating, or praying. They do not eat until they are stuffed. They stop eating when they are 80% full. Lastly, they are committed to their families and friends. They take the time to nurture their relationships to reinforce healthy behaviors, and to build valuable, loving memories.
My meal prep idea for this week actually came about before I read the article that inspired me today, and it just so happens to be lentil salad. In keeping with my desire to eat mostly plant based, and with the weather turning warmer, I was drawn to this simple recipe from Skinnytaste: https://www.skinnytaste.com/lentil-salad/. Instead of making the lentils from scratch, I used Trader Joe’s steamed lentils (found in the produce section). I mixed them with Trader Joe’s mire poix, which is a mix of fresh precut carrots, onions, and celery, a red bell pepper, diced, fresh parsley, chopped, the juice of a whole lemon, about a tablespoon of olive oil (for the whole salad) and then seasoned it with dried thyme, garlic powder, salt and pepper. All of these ingredients are based off of the original recipe. Easy peasy. This will be great to eat this week with matzo. If it was not Passover, I could also eat it with rice cakes, or with my favorite crackers.
Speaking of Passover, here is a fresh take on toasts that I came across in the same magazine. These are made with matzo for the holiday, but I think these healthy and yummy toppings are inspiring as toast snacks on your favorite bread or crackers any time.
Here you have avocado toast with shaved cucumber, peanut butter, blueberries, and bananas, strawberries and cream, and hummus with radishes and chives.
I might actually end up subscribing to Good Housekeeping. I am finding some very relevant, interesting things in there. Who knew?
Anyway, you all have a fabulous holiday week whether you are celebrating Passover or Easter. Enjoy!
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