The Blue Zones: A Short Course

Dan Beuttner has gathered some of the top scientists in the world to study these remarkable places called the Blue Zones  where many people live to 100 years or more. They not only live long, healthy lives, but serve as teachers to the rest of us on a series of “food rituals’ ‘ that along with other healthy lifestyle factors contribute to this scenario. 

In our evolutionary history, we as hunter-gatherers lived at a time where we sought calorie-loaded foods in order to simply survive. Needless, to say, many of us don’t have this added stress to simply feed our families. On the other hand, many of us in the world today are living in a time when obesity is now called a pandemic and we are faced with the possibility of dying from abundance and not scarcity. We refer to our food choices as part of a conglomerate of industries referred to as big Ag, big Food the Standard American Diet or more realistically as the SAD diet. 

What Can We Learn and How? 

Centenarians in the Blue Zones follow daily rituals around food and meals that help them stay on course – practicing them in your own lives are the keys to longevity. Here is a brief guideline. 

 MAKE BREAKFAST THE LARGEST MEAL OF THE DAY. 

“Include complex carbohydrates, healthy fats and plant or animal protein. 

Expand your choices beyond cereal or eggs. In certain Blue Zone countries, some include beans, tortillas, miso soup.”

COOK YOUR MEALS AT HOME. 

Plan and prep ingredients for dinner in the morning. Use your slow cooker often, so dinner cooks all day and is ready for you late afternoon. 

HARI HACHI BU 

Plan to stop eating when you’re close to 80% full, based on a 2500 year old Confucian adage and practiced by the Okinawans. “ Try saying it before a meal by simply pausing for a moment of silence or saying thanks is a way to recognize the appreciation of your food. 

FAST FASTS 

“Recent evidence shows that fasting, even for a day, can recalibrate insulin release, temporarily lower blood pressure and lower cholesterol. Research has suggested that calorie restriction may slow aging. 

Try eating only two meals a day; a big late-morning brunch and a second meal around 5 p.m.” 

  EAT WITH FAMILY AND FRIENDS 

“Most people in the Blue Zones often have three-hour dinner affairs with a succession of many small courses.  They never eat standing up or while driving. Avoid reading, watching TV or using your phone.”

Celebrate and Enjoy Food 

“We eat about 1100 meals a year. If we celebrate a couple of times a week and enjoy what we love to eat, that still leaves almost 1,000 meals a year to eat the Blue Zones way.”

 Pick one day of the week and make it your celebratory day to splurge on a meal with your favorite foods.” 

 Diets that use restrictions, limitations or deprivations never work.  

 Source: 

Dan Buettner. The Blue Zones Solution: Eating and Living Like the World’s Healthiest People, 2015,  

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