How to Live like the Healthiest Populations in the World
There are 5 locations around the world that have the healthiest populations in the world. These locations are referred to as ‘blue zones.’ The people in these blue zones, live longer and healthier lives than everywhere else in the world.
They have the lowest rates of obesity and chronic diseases around the world and live well into their 90’s with full mobility, independence and good health!
The blue zones are located in:
- Sardinia, an island in Italy.
- Okinawa, islands off Japan
- Ikaria, an island in Greece
- Nicoya, a community in Costa Rica
- Loma Linda, a community in California
Although these populations are spread out over the globe, they all have similarities in terms of their lifestyles. You can probably guess what we are about to say next…and yes, they live healthy and active lifestyles!
10 reasons why the people of the ‘Blue Zones’ live the longest and healthiest lives:
They eat mainly plant-based meals and snacks
This includes lots of fruit, veges, beans, legumes, lentils, wholegrains, nuts and seeds.
They eat small amounts of lean meat, poultry, seafood and dairy.
Their meals are based around plant-based foods rather than meat.
They very rarely eat processed foods
Foods high in sugar, trans fats, salt, preservatives and additives are not included in their daily eating habits.
They enjoy alcohol in small amounts only.
They will enjoy a few glasses spread over the week rather than 15 glasses over the weekend.
They are active
This does not just mean going to the gym once a day, these populations live lives that involve a lot of incidental activity like walking and gardening.
They get plenty of time outside.
Fresh air, movement and a bit of sunshine every day positively influences health and wellbeing.
They have low-stress levels
These populations incorporate some sort of mindfulness each day whether its praying, having a nap, practicing gratitude, meditation or some other mindful activity.
They eat until they are almost full
The Okinawans will eat until they are 80% full. This extra 20% could be the difference to losing or gaining weight. It takes a while for our brains register we are full which is why it’s so easy to overeat.
They belong to a community
Whether its faith-based, social or fitness, the sense of belonging to a community can help with happiness and health.
Their social networks have similar values.
These populations all have the same healthy habits and lifestyles. It has been shown that smoking, obesity, loneliness and happiness are contagious.
Weekly Recipe
Check out this week’s healthy recipe which turns your fried family favourite into a healthy meal full of whole foods and clear of processed foods!
Fish and Chips
Serves: 4 Time: 45mins Cost: $16 approx. ($4 per serve)
Ingredients
- 500g white fish
- 3 small white potatoes
- 1 sweet potato
- fresh parsley
- 2 eggs
- ¾ cups wholemeal flour
- ½ tsp garlic powder
- ½ tsp onion powder
- salt & pepper
- extra virgin olive oil
- lemon to serve
Method
- Preheat oven to 190oC (fan-forced).
- Slice sweet and white potatoes into small chips.
- Place chips on baking tray, drizzle with olive oil, season with salt & pepper, mix.
- Bake for 40 mins, turning half way.
- Slice Fish into 8 fillets.
- Crack the eggs in a large bowl and lightly beat with a fork.
- Mix flour, onion powder, garlic powder, ¼ tsp salt & pepper in another large bowl.
- Dip the fish in the egg, then into the flour. Repeat this again with the same piece of fish.
- Once all fish has been battered, place on a baking tray, drizzle with olive oil.
- Add Fish to the oven and bake for 8-10 mins on each side.
- Finely chop parsley and sprinkle over cooked fish and chips for a yummy seasoning.
Serve with a side of leafy greens drizzled in olive oil and a slice fresh lemon
Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125071/
