Food

Add these Spices and Herbs to a Routine to Optimize Health

Dill Many manufacturers make dill, but one of the best that you’ll find cheaply on Amazon and still receive a high-quality product is McCormick. You can… Trista Smith - July 21, 2020

You have spices and herbs that you keep available in your kitchen. You have some that you use in practically every dish you make because you love the taste so much. You don’t always think about what you’re putting into your body when you add herbs and spices because they’re not going to hurt you.

While this is true (unless you have a little too much ghost pepper), you should still note what spices you’re putting into your body because many of them will help optimize your health. For example, some spices and herbs can protect you from heart disease, diabetes, and even cancer. Other spices, such as cinnamon and turmeric, help to boost your immunity, which keeps you protected from colds, flu, and other illnesses. To ensure that you not only get the best taste from your food but also improve your health, check out this list of spices and herbs.

 

While there many brands of oregano, one of the best on Amazon is Simply Organic. Credit: Amazon

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Oregano

Oregano is one of the most common herbs that you should have in your kitchen. It’s known to increase the taste of nearly any food. If you’ve tried different brands of oregano, you might know that some taste better than others. While the common store brands are fine, one of the best found on Amazon for a low price is Simply Organic.

Simply Organic Oregano Leaf Cut & Sifted Certified Organic, .75 oz Container. Image via Amazon

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This product comes in a 0.75-ounce glass bottle, which helps keep the herbs fresh for a longer period. This brand is known for its higher oil content because the leaves come from the Mediterranean. It’s also certified organic, so you don’t need to worry about any type of chemicals that stayed on the leaves.

Buy the Simply Organic Oregano Leaf Cut & Sifted Certified Organic, .75-Ounce Container for $5.22.

This ground cinnamon is one of the best on Amazon because you get more for the same or lower price as other brands. Credit: Amazon

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Cinnamon

Cinnamon can be a spice that some people don’t like, which makes it challenging to include in a meal. However, it’s known to help improve your immune system, so it’s always good to add to foods now and then. Maybe you can find a way to put in a little cinnamon and other spices, so the picky eaters don’t taste it?

McCormick Ground Cinnamon, 7.12 oz. Image via Amazon

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One of the best brands to choose when buying cinnamon is McCormick. It’s easy to find at the store, but you can get a bigger bottle for a low price without stepping foot outside of your house by checking out Amazon. This cinnamon is aged up to 15 years to bring out its richest flavor, it’s non-GMO, and doesn’t have any added fillers. The bottle holds 7.12 ounces of cinnamon.

Buy the McCormick Ground Cinnamon for $5.42.

Whenever you can find herbs and spices on Amazon from Simply Organic, it’s your best option. Credit: iherb

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Cilantro

Cilantro is another spice that some people don’t like because they worry it can be a bit too spicy for them. Fortunately, you get a lot of great health benefits by adding very little to your food – they won’t even notice!

Simply Organic Cilantro Leaf 0.78 oz. Image via Amazon

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Simply Organic cilantro is one of Amazon’s best sellers. The ingredient comes in a .78 ounce glass bottle to help keep it fresh for a more extended period. The leaf comes from Israel or Germany and is 100% organic. It also has one of the purest and potent flavors you’ll ever get from any brand of cilantro. While it’s best in Mexican, Thai, and Vietnamese cooking, you can also add a bit to soups and hot dishes for a little extra flavor.

Buy the Simply Organic Cilantro Leaf, Cut & Sifted, Certified Organic | 0.78 oz | Coriandrum sativum L. for $5.11.

Ginger is an anti-inflammatory aid that can also help treat nausea and morning sickness. Credit: Amazon

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Ground Ginger

Technically any type of ginger will work, but ground ginger is the best to use when you’re cooking and baking. Amazon sells Simply Organic ground ginger in 1.64-ounce glass bottles. Not only is this an excellent product to buy because of the price, but also because 1% of sales support organic farming.

Simply Organic Ginger Root Ground – 1.64-Ounce. Image via Amazon

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Simply Organic Ginger is one of the best on Amazon’s list as it holds 4.8 out of 5 stars with over 600 positive reviews. One customer states that it’s one of the best brands they’ve ever had because there’s no artificial flavoring added. Many other customers say that it’s one of the best types of ginger to put into tea.

Buy the Simply Organic Ginger Root Ground Certified Organic, 1.64-Ounce Container for $4.21.

Mint leaves usually come in smaller containers because you never need to add a lot for flavoring, even when you love mint. Credit: Amazon

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Mint

Most people think of mint as something that can help make your breath smell better, but it can also help your immune system. If you have a stuffy nose, you should add some mint to your food or tea. You can also use mint skin diseases, stomach ulcers, or muscular pain.

Spice Hunter Spices, Mint Leaves, 0.36 Ounce. Image via Amazon

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The Spice Hunter Mint is one of the best products of its type on Amazon. It’s an Amazon Choice product, which means it’s a top product because of its price and ratings. Spice Hunter is manufactured in the United States and is known as a premium quality spice. Most of Amazon’s customers who bought this product love it and looked for this specific product everywhere. They state that Amazon sells it cheaper than any store.

Buy the Spice Hunter Spices, Mint Leaves, 0.36 Ounce for $5.51.

If you have problems with digestion, you need to purchase McCormick Gourmet Organic Ground Cardamom. Credit: Amazon

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Ground Cardamom

Cardamom isn’t a popular spice for a home unless you’re making Indian cuisine. Not only does ground cardamom help you digest food better, but it also protects your heart, improves blood circulation, and controls cholesterol.

McCormick Gourmet Organic Ground Cardamom 1.75 oz. Image via Amazon

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McCormick’s organic ground cardamom is an Amazon choice product that comes in a 1.75-ounce bottle. It’s from the dried, ripe fruit of a plant in the ginger family and is certified organic. The only part of the plant that’s ground is the tasty inner seed as the pod’s outer hull is removed. It’s non-GMO with a slight lemon taste. Amazon customers rave about the product, and many use it when it comes to tea. They often purchase it from Amazon because it’s hard to find in stores, and the price is right.

Buy the McCormick Gourmet Organic Ground Cardamom, 1.75 oz, for $7.41.

Once you purchase a black pepper grinder, you’ll never go back to already ground pepper. There’s something about fresh pepper that makes it taste better and fresher. Credit: Amazon

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Black Pepper

You have ground pepper in your home, or at least you have black pepper that you grind before you use it. While you probably add this to nearly every dish, it’s another spice that’s known for improving your health. Not only does black pepper aid in weight loss, but it aids in digestion, helps nostril congestion, and is suitable for your skin. Another benefit is that it also has vitamin C, which enables you to fight off infections.

McCormick Black Peppercorn Grinder, 2.5 Oz. Image via Amazon

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The Black Pepper Grinder from Amazon is one of the best to buy because of the lower price, and it’s easy to use as a grinder. The cap is easy to remove, and you can easily twist the top. Another benefit is that the top doesn’t get stuck as other grinders can. It also receives dozens of rave reviews on Amazon and holds a 4.7 rating!

Buy the McCormick Black Peppercorn Grinder, 2.5 Oz for $2.54.

To get the best benefits out of turmeric, you need to combine it with pepper. Credit: Amazon

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Turmeric

There are many health benefits of turmeric, such as anti-inflammatory, help prevent cancer, and lower your chances of heart disease. This spice comes from Curcuma longa, which is a plant in the ginger family. It’s commonly used in Asian food and is considered one of the main spices in curry. Simply Organic is one of the best producers of turmeric because they don’t add any chemicals, and the plant is grown naturally.

Simply Organic Turmeric Root Ground | 2.38 oz Container. Image via Amazon

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Simply Organic has a minimum of 4% curcumin content, which helps give the ingredient its great flavor and warm color. This product comes in a glass 2.38-ounce bottle and is certified organic. A portion of the proceeds will also go toward organic farming communities.

Buy the Simply Organic Turmeric Root Ground Certified Organic, 2.38-Ounce Container for $6.25.

Although most people think of the holiday season when they see nutmeg, it’s something that you can use any time of the year to help improve your circulation. Credit: Badia Spices.

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Nutmeg

There are many brands for nutmeg, which can make it hard to choose the best for you. While many brands are tasty, Badia is an Amazon choice product because it’s an excellent price for the quality and quantity of the spice. It also has several rave reviews on Amazon with many people stating that this is one of the best brands of nutmeg they’ve ever tried.

Badia – Ground Nutmeg – 16 oz. Image via Amazon

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With over 200 positive reviews, many people purchase this brand, even though it comes in a large container. They state that because the fragrance is so great and the spice tastes fresh, they tend to use it regularly and come back to repurchase it.

Buy the Badia – Ground Nutmeg – 16 oz. for $12.08.

Garlic is well known to keep vampires away, but did you know it can also improve your health. Credit: Amazon

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Garlic

Garlic is a popular herb in the home. You probably have fresh garlic, minced, and maybe even powdered garlic. No matter what type of garlic you purchase, your body will receive the same health benefits, including lowering blood pressure, improving your immune system, and lowering blood sugar.

McCormick Minced Garlic, 9 oz. Image via Amazon

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One of Amazon’s best-minced garlic products is McCormick’s 6-ounce bottle. This minced garlic is made from whole, fresh garlic cloves that were minced and then dried. It’s a non-GMO product where ¼ teaspoon of minced garlic equals one garlic clove. You can use this ingredient in any dish and even several times a day. Customers who have purchased this item state it’s one of the best types of garlic available.

Buy the McCormick Minced Garlic, 9 oz for $6.77.

Rosemary is commonly used in soup, but it can be put in nearly any dish to help you cleanse your nervous system and get your blood flowing. Credit: Amazon

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Rosemary

If you don’t have rosemary in your home now, you’ll want to purchase this product. This cooking essential has fantastic health benefits. It will also make your bread, dressings, and sauces taste great. You can also add it to any other dish you feel will taste better from this flavor. Simply Organic Rosemary is certified organic as it was raised on an organic farm. When you purchase this item, 1% of the proceeds will support organic farming.

Simply Organic Rosemary Leaf Whole Certified Organic, 1.23-Ounce Container. Credit: Amazon

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The herb stays fresh for longer because it’s in a glass bottle. Not only that, but there aren’t any harsh chemicals that can start to deteriorate the ingredient faster. With the low price and a 4.5 out of a 5-star rating, you want to try this rosemary.

Buy the Simply Organic Rosemary Leaf Whole Certified Organic, 1.23-Ounce Container for $3.96.

Jackie’s Kitchen Parsley flakes will help you ease any arthritis pain. Credit: Amazon

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Parsley

Parsley is a common herb that tends to sit on your shelf for a while because you don’t know what dish to add it to. Many people will use it right before serving by sprinkling a bit on the top of spaghetti or another pasta. However, you can add it to pretty much any dish. Because parsley is known to clean out your system naturally, you should include it in your meal a few times a week.

Jackie’s Kitchen Parsley Flakes, 0.25 Ounce. Image via Amazon

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Jackie’s Kitchen Parsley is one of Amazon’s best sellers in the company’s Pantry. It has a 4.8 out of 5-star rating with many customers saying that the product is fresh and tastes well as a seasoning. Another reason customers love this product so much is because of the price. It’s one of the best bargains on Amazon when it comes to herbs and spices. It’s so cheap you can buy a variety of spices on this list!

Buy the Jackie’s Kitchen Parsley Flakes, 0.25 Ounce for $0.87.

If you’ve never tried McCormick’s organic brand, you need to purchase the ground thyme to start your collection. Credit: Amazon

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Thyme

Thyme is from the mint family and can help you relieve respiratory troubles as it contains calcium, iron, and manganese. It also works as an antibiotic and can help prevent colds. Thyme is easy to find in the stores, but once you try an organic brand, like McCormick, you’ll never go back to any other thyme. The flavor of McCormick’s organic thyme is a bit less minty than others, but this doesn’t mean you need to stack the ingredient on your food. You only need to sprinkle it on because the aroma and freshness from this bottle are more potent than you think.

McCormick Gourmet Organic Ground Thyme, 1.25 oz. Image via Amazon

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It’s perfect for any type of dish from recipes in the pressure cooker, slow cooker, or gravy. It holds a 5-star rating on Amazon with many customers saying they’ll never go back to their old thyme because this brand is the best they’ve ever tasted.

Buy the McCormick Gourmet Organic Ground Thyme, 1.25 oz, for $5.84.

If you have a toothache that you can’t get rid of and can’t get to the dentist right away, add some ground cloves into your food to take the pain away. Credit: Amazon

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Ground Cloves

McCormick Organic is a great brand to choose, especially if you want to switch all of your spices and herbs to organic farming practices. You don’t need to worry about GMO’s, and at least 1% of each purchase you make goes to supporting organic farming so you can continue to buy them.

McCormick Gourmet Organic Ground Cloves, 1.75 oz. Image via Amazon

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The aroma of these ground cloves is sweet and warm, which makes your food taste even better. The clovers are carefully harvested, ground, and stored in the best container so it can hold the fresh flavor for as long as possible. The ingredient is also certified organic. Many people feel it’s best to use cloves for baking gingerbread cookies and pumpkin pies, but you can also use it for drinks such as tea, cider, and wine.

Buy the McCormick Gourmet Organic Ground Cloves for $7.94.

Red Pepper is known to help prevent cancer, specifically in the stomach, lungs, colon, and prostate. Credit: Amazon

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Red Pepper Flakes

You can buy fresh red pepper and add it to your dishes, or you can purchase crushed red pepper from McCormick. It’s a popular spice that you probably have in your kitchen, but with the health benefits you can get from it, it’s time to start adding it to your meals. Of course, if you don’t care for the spice, you don’t need to add a lot.

McCormick Crushed Red Pepper, 2.62 Ounce. Image via Amazon

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McCormick promises their crushed red pepper flakes and premium quality. You can control the amount of heat you add to your food, which means you can give regular bland food a big kick if you want to. There are different sizes of bottles from the McCormick company, but their 2.62 ounce is one of the best deals.

Buy the McCormick Crushed Red Pepper, 2.62 Ounce for $4.00.

Try Amazon’s brand of spices, Happy Belly, with Sage. Credit: Amazon

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Sage

You might not know this perk, but Amazon has its brand of spices and herbs called Happy Belly. The best part is because they’re an Amazon brand, you usually find the prices a bit cheaper than the other manufacturers. Remember, just because it’s cheaper doesn’t mean the quality is terrible. Amazon takes pride in making sure their customers are happy, and this is proven in the reviews for their Happy Belly Sage.

Amazon Brand – Happy Belly Sage, Rubbed, 1.05 Ounces. Image via Amazon

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When you buy this product, you get 1.05 ounces of rubbed sage, which is known to help improve your memory. That’s right; if you struggle to remember why you walked into the kitchen, start adding a little sage to your meals. The flavor of this spice is considered warm, spice, woody, and pepper-like. It’s similar to a balsamic flavor that goes well with many other spices and herbs. Not only can you rub it on meat, such as pork, lamb, and chicken, but you can also add it to the gravy, soup, and Mediterranean cuisines. Amazon says if you love McCormick’s sage, you’ll love their Happy Belly brand.

Buy the Amazon Brand – Happy Belly Sage, Rubbed, 1.05 Ounces for $2.99.

Some people feel that Simply Organic is a bit on the higher side of the price, especially when you order from certain websites, but Amazon always has them for the best price. Credit: Amazon

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Paprika

If you’ve ever seen the television show “Blue’s Clues” with your child, you probably remember Paprika and Mr. Salt and Mrs. Pepper’s first child. While you perhaps wish you could have a container of paprika just as cute in your kitchen, you’ll need to settle with Simply Organic’s paprika. It’s a number one new product on Amazon now, so it’s worth a try.

Simply Organic Paprika, 2.96 Ounce. Image via Amazon

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Simply Organic promises that their ingredients don’t have GMOs and that at least 1% of the proceeds from the purchase will go directly to support organic farming. Because this paprika comes in a glass container, it remains fresh, and the aroma is a warm smell that makes you want to add it to nearly every meal. It’s a mild spice that’s perfect for soups, spreads, meads, and foods with grain. As a bonus, paprika helps your health by repairing and preventing breaks in your DNA.

Buy the Simply Organic Paprika, 2.96 Ounce for $3.87.

It’s important to state that there is a big difference between cayenne and red pepper flakes. Cayenne is ground specially from cayenne peppers, whereas there are about four different peppers that tend to go into red pepper flakes. Credit: Amazon

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Ground Cayenne

Ground cayenne is a great spice to help you ease any pain. Even if you have a headache, adding cayenne to your meal will help ease the pain so you can continue with your day. There are many versions of cayenne pepper, but one of the best to purchase on Amazon is their own product from their Happy Belly brand. Not only is it cheaper than most, but you get more for your buck.

Amazon Brand – Happy Belly Cayenne Red Pepper, Ground 2.75 Ounces. Image via Amazon

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Customers say that the aroma is vibrant, and the spice has a bold taste that makes nearly any food taste better. Not only can you use cayenne in soup and Mediterranean dishes, but it’s also popular in Indian cuisine, on top of meat, sauces, and taco seasoning. Amazon’s brand is Kosher certified, and they guarantee a rebate if it doesn’t fit your taste. They usually can’t keep much of their cayenne pepper on the shelves, so you better add it to your cart now!

Buy the Amazon Brand – Happy Belly Cayenne Red Pepper, Ground, 2.75 Ounces for $2.99.

Basil is a great herb to add in your food before cooking or sprinkle on the top like a garnish. Credit: Amazon

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Basil

Basil is an herb that’s popular to use as a garnish in your food because it gives the dish a fancy look and taste. However, basil has another benefit, and that is, it helps boost your immune system and fight off infections. You can lower your chances of colds and the flu by adding basil into your food.

Basil, Cut Leaves. Image via Amazon

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Basil is one of the primary ingredients of Italian cuisine. It’s also great to use on fish, vegetables, soup, meat, salads, and even as a topping on pizza. Happy Belly creates a basil product that has a sweet, deep, and slightly peppery taste. It is Kosher certified, and you can mix it with parsley, garlic, rosemary, and many other herbs and spices.

Buy the Amazon Brand – Happy Belly Basil Leaves, 0.95 Ounces for $2.25.

Dill is a great herb to add when you want to relieve your nausea. Credit: Amazon

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Dill

Many manufacturers make dill, but one of the best that you’ll find cheaply on Amazon and still receive a high-quality product is McCormick. You can purchase these dill seeds to help you add a bit of flavor into your meals, especially if you want your dish a little more tart.

McCormick Dill Seed, 0.85 oz. Image via Amazon

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This ingredient is certified Kosher pareve by the Orthodox Union. You can use it on your vegetables, in your soup, or to make relishes. You can even crush the seeds to add them to your bread.

Buy the McCormick Dill Seed, 0.85 oz for $2.69.

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Food

Anti-Aging Recipes from the ‘Blue Zones’ for a Longer, Healthier Life

Anti-aging recipes from the ‘Blue Zones’ for a longer, healthier life. The life expectancy of an American born today averages 78.2 years. In this year alone,… Rina - July 11, 2020

Anti-aging recipes from the ‘Blue Zones’ for a longer, healthier life. The life expectancy of an American born today averages 78.2 years. In this year alone, over 70,000 Americans have reached their 100th birthday. What are they doing that the average American isn’t? To answer the question, National Geographic set out to find the world’s longest-lived people and study them. We knew most of the answers lied within their lifestyle and environment. They then worked with a team of demographers to find pockets of people around the world with the highest life expectancy, or with the highest proportions of people who reach age 100.

What they found were called the “Blue Zone” a term given to geographic regions that are the home to some of the world’s oldest people. It was first used by the author Dan Buettner, who was studying areas of the world in which people live exceptionally long lives. They are called Blue Zones because when Buettner and his colleagues were searching for these areas, they drew blue circles around them on a map.

Each Blue Zone is different, yet the same in many ways. Shutterstock.

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1. Where are they?

The areas of the world that National Geographic called the ‘Blue Zones’ are described as:

  • Ikaria, Greece – known for its Mediterranean diet rich in olive oil, red wine, and homegrown vegetables.
  • Ogliastra Sardinia, Italy – Known for its mountainous regions where residents typically work on farms and drink lots of red wine.
  • Okinawa, Japan– Known for its diet rich in soy-based foods and the practice tai chi, a meditative form of exercise.
  • Nicoya Peninsula, Costa Rica – known for its Nicoyan diet based around beans and corn tortillas. The people of this area regularly perform physical jobs into old age and have a sense of life purpose known as “plan de vida.”
  • Loma Linda, California, USA – A Seventh-day Adventists enclave. Known for their strict vegetarian diet and for living in tight-knit communities.

Anti-aging recipes from the 'Blue Zones' for a longer, healthier life.
Discovering the Blue Zones. Shutterstock.

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2. How were they discovered?

What began as a National Geographic expedition, led by Dan Buettner, to uncover the secrets of longevity, evolved into the discovery of the 5 places around the world where people consistently live over 100 years old, dubbed the Blue Zones. Dan and his team of demographers, scientists, and anthropologists were able to distill the evidence-based common denominators of these Blue Zones into 9 commonalities that they call the Power 9.

They have since taken these principles into communities across the United States working with policymakers, local businesses, schools, and individuals to shape the environments of the Blue Zones Project Communities. What has been found is that putting the responsibility of curating a healthy environment on an individual does not work, but through policy and environmental changes the Blue Zones Project Communities have been able to increase life expectancy, reduce obesity and make the healthy choice the easy choice for millions of Americans.

Each Blue Zone is different, yet the same in many ways. Shutterstock.

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3. What makes them unique?

A wholesome diet isn’t the only factor thought to lead to longevity for those living in Blue Zones. Such individuals also have top levels of physical activity, low-stress levels, robust social connections, and a strong sense of purpose. Still, sticking to a vibrant, nutrient-rich eating plan appears to play a key role in the exceptional health of Blue Zone dwellers. Here’s a look at seven foods to include in your own Blue Zone-inspired diet.

But what they put in their mouths, how much and when is worth a close look. That’s why in 2000, a National Geographic explorer struck out on a quest to find the lifestyle secrets to longevity, has written a follow up to his original study. The new book is called The Blue Zones Solution, and it is aimed at Americans and is mostly about eating.

A plant-based diet. Shutterstock.

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4. What does their diet consist of?

  1. Legumes – From chickpeas to lentils, legumes are a vital component of all Blue Zone diets. Loaded with fiber and known for their heart-healthy effects, legumes also serve as a top source of protein, complex carbohydrates, and a variety of vitamins and minerals.
  2. Dark Leafy Greens – While vegetables of all kinds abound in each Blue Zone diet, dark leafy greens like kale, spinach, and Swiss chard are especially prized.
  3. Nuts – Like legumes, nuts are packed with protein, vitamins, and minerals. They also supply heart-healthy unsaturated fats, with some research suggesting that including nuts in your diet may help reduce your cholesterol levels.
  4. Olive Oil – A staple of Blue Zone diets, olive oil offers a wealth of health-enhancing fatty acids, antioxidants, and compounds such as oleuropein (a chemical found to curb inflammation).
  5. Steel-Cut Oats – When it comes to whole grains, those in Blue Zones often choose oats. One of the least processed forms of oats, steel-cut oats make for a high-fiber and incredibly filling breakfast option.
  6. Blueberries – Fresh fruit is the go-to sweet treat for many people living in Blue Zones. While most any type of fruit can make for a healthy dessert or snack, foods such as blueberries may offer bonus benefits.
  7. Barley – Another whole grain favored in Blue Zones, barley may possess cholesterol-lowering properties similar to those of oats, according to a study recently published in the European Journal of Clinical Nutrition. Barley also delivers essential amino acids, as well as compounds that may help stimulate digestion.

Anti-aging recipes from the 'Blue Zones' for a longer, healthier life.
Specific lifestyle habits that are called the ‘Power 9’. Shutterstock.

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5. A Closer Look

To make it to age 100, it seems that a person must have to win the genetic lottery. However, many individuals have the capacity to make it well into the early 90s and largely without chronic disease. The Blue Zones uncovered 9 evidence-based common denominators among the world’s centenarians that are believed to slow this aging process. Ultimately, the team of demographers and researchers found that all blue zone areas share nine specific lifestyle habits that are called the ‘Power 9’. Now, let’s take a closer look at the lifestyle and healthy eating habits of these centenarians.
1. They move naturally – They get daily exercise, but instead of going to the gym, they grow gardens and do not have mechanical conveniences for house and yard work.

2. They have a purpose – The Okinawans call it Ikigai and the Nicoyans call it plan de vida; for both, it translates to “why I wake up in the morning.” Knowing your sense of purpose is worth up to 7 years of extra life expectancy.
3. They know how to downshift –
They have routines to shed stress. Okinawans take a few moments each day to remember their ancestors; Adventists pray; Ikarians take a nap; and Sardinians do happy hour.
4. They have an 80% Rule –
Eating only until they are 80% full. The 20% gap between not being hungry and feeling full could be the difference between losing weight or gaining it. People in the Blue Zones eat their smallest meal in the late afternoon or early evening, and then they do not eat any more the rest of the day.

Anti-aging recipes from the 'Blue Zones' for a longer, healthier life.
They know how to de-stress. Shutterstock.

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6. More of ‘Power 9’

5. They have a Plant-based diet – Beans, including fava, black, soy, and lentils, are the cornerstone of most centenarian diets. Meat is eaten on average only 5 times per month. Serving sizes are 3 to 4 oz, about the size of a deck of cards.
6. They have a happy hour – People in all Blue Zones (except Adventists) drink alcohol moderately and regularly. They have 1 to 2 glasses per day, preferably Sardinian Cannonau wine.
7
. They are part of a community – All but 5 of the 263 centenarians interviewed belonged to some faith-based community. Denomination does not seem to matter. Research shows that attending faith-based services 4 times per month will add 4 to 14 years of life expectancy.

8. They put their loved ones first –This means keeping aging parents and grandparents nearby or in the home (it lowers disease and mortality rates of children in the home too.). They commit to a life partner (which can add up to 3 years of life expectancy) and invest in their children with time and love.
9. They have Long-lasting friendships- Okinawans created moais—groups of 5 friends that committed to each other for life. Research shows that smoking, obesity, happiness, and even loneliness are contagious. So the social networks of long-lived people have favorably shaped their health behaviors. Now let’s have a look at some anti-aging recipes from the ‘Blue Zones’.

Anti-aging recipes from the 'Blue Zones' for a longer, healthier life.
Ikaria, Greece. Shutterstock.

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7. Ikaria, Greece

People on this tiny Aegean island live 8 years longer than Americans do. They experience 20% less cancer, half the rate of heart disease, and almost no dementia. Ikarians eat a variation of the Mediterranean diet, with lots of fruits and vegetables, whole grains, beans, potatoes, and olive oil. Ikarians also downshift with a midafternoon break. People who nap regularly have up to 35% lower chances of dying from heart disease. It may be because napping lowers stress hormones or rests the heart.

One Ikarian in particular, Stamatis Moraitis, moved to America when he was 22 years old to pursue the American dream. He was a painter and immediately started having success, bought a house, married, and had 3 kids. At the age of 66 years, he developed terminal lung cancer. Instead of dying in America, he decided to move back to Ikaria and moved in with his parents. He started breathing the air, drinking the wine, and eating a Mediterranean diet. After a few months, he planted a garden, not planning on ever getting to harvest the vegetables; 37 years later he has a vineyard producing 200 L of wine a year. What was his secret? He says “I just forgot to die.”

Ikarian beach. Shutterstock.

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8. Ikarian Lifestyle

Ikaria is way out there, a plane ride, or a long ferry ride away from Athens. It’s one of the Aegean islands, not too far from Turkey and right next to Samos island. In my opinion, it is definitely worth a trip. That’s because it is one of the most unique Greek islands. It is another way of life here. People don’t lock doors. People talk slower. Also, Ikarian time isn’t about keeping time. Forget about setting a numerical time for an appointment – think afternoon, evening, or sometime around that time. Local wine is poured without counting glasses. Food is naturally healthy, so people eat very well. Yes, that leads to one of the next best things to do on Ikaria… In recent years, this quiet island gained more fame thanks to fascinating studies focusing on the long amazing lives of its locals and the healthiness of the local diet.

People in Ikaria enjoy drinking herbal teas with family and friends, and scientists have found that they pack an antioxidant punch. Wild rosemary, sage and oregano teas also act as a diuretic, which can keep blood pressure in check by ridding the body of excess sodium and water. Take a cue from Ikarians and take a midafternoon break. People who nap regularly have up to 35 percent lower chances of dying from heart disease. It may be because napping lowers stress hormones or rests the heart.

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9. Ikarian Eating Habits

Ikarians have traditionally been fierce Greek Orthodox Christians. Their religious calendar called for fasting almost half the year. Caloric restriction – a type of fasting that cuts about 30 percent of calories out of the normal diet – is the only proven way to slow the aging process in mammals. Instead of cow’s milk, Ikarians use grass-fed goat’s milk. It provides potassium and the stress-relieving hormone tryptophan. It’s also hypoallergenic and can usually be tolerated by people who are lactose intolerant. Ikarians foster social connections, which have been shown to benefit overall health and longevity. So get out there and make some plans.

In terms of meals Ikarians typically have a late morning breakfast comprised of goat’s milk, yogurt and or cheese, fruits, herbal tea or coffee, whole grain bread, and local honey. At lunch, salads made of beans, legumes, and potatoes, along with cooked fresh garden vegetables are standard fare and prepared with generous amounts of olive oil. Locally caught fish may also be served, and Ikarian red wine typically accompanies the meal. Meat, often a goat or pig raised by the family or neighbors, is eaten only about 5 times per month.

Imam Bayildi. Shutterstock.

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10. Ikarian Stuffed Eggplant ‘Imam Bayildi’

Imam Bayildi
Serves 5

Ingredients
5 medium eggplants, ends cut off, scored deeply four times lengthwise
1 cup parsley, chopped
2 large tomatoes, cut into wedges
2 onions, cut into wedges
4 cloves garlic, sliced in thirds
1 cup olive oil
2 small potatoes, peeled and thinly sliced
1 bell pepper (green, red, or yellow)
Salt and pepper to taste

Instructions
In a large pan, sauté eggplants in olive oil for about 10 minutes, rotating often. In a medium bowl, mix together parsley, tomatoes, onions, garlic, and 1 cup olive oil as your stuffing mixture. Take a separate pan, sauté stuffing for 6-8 minutes, or until onions are tender. Add the stuffing mix on top and into the eggplants. Place potatoes around the eggplants in the pan. Cook over low heat for about 30 minutes, checking the pan for liquid and basting with cooking liquid if needed.

The authentic taste of Ikaria. Shutterstock.

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11. Tomato & Pita Salad

Tomato & Pita Salad
Serves 4-6

Ingredients
2 (8- to 10-inch) pita, grilled or toasted well
3 large, firm-ripe tomatoes, cut into 1/2-inch (4 cm) chunks
2 red onions, halved and thinly sliced
1 1/2 cups chopped fresh flat-leaf parsley
2 tsp dried Greek oregano
6 tbsp Greek extra-virgin olive oil
Sea salt and freshly ground black pepper

Instructions
Cut the toasted pitas into strips about 1/8 inch (3 mm) wide and 2 inches (5 cm) long. In a bowl, toss together the pita strips, tomatoes, onions, herbs, olive oil, and salt and pepper to taste. Serve immediately.

Anti-aging recipes from the 'Blue Zones' for a longer, healthier life.
Ogliastra Sardinia, Italy. Shutterstock.

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12. Ogliastra Sardinia, Italy

Located off the coast of Italy, Sardinia is home to the world’s longest-lived men. This community of shepherds walks 5 mountainous miles a day or more. This natural movement provides all the positive cardiovascular benefits you might expect and also has a positive effect on muscle and bone metabolism without the point pounding of running marathons. The classic Sardinian diet is plant-based, consisting of whole-grain bread, beans, garden vegetables, and fruits. Meat is largely reserved for Sundays and special occasions.

Sardinians drink wine moderately. Cannonau wine has 2 or 3 times the level of artery-scrubbing flavonoids as other wines. Moderate wine consumption may help explain the lower levels of stress among men. Families are very close-knit. Grandparents can provide love, childcare, financial help, wisdom, and expectations/motivation to perpetuate traditions and push children to succeed in their lives. This may all add up to a healthier, better adjusted, and longer life for their children. It may give the overall population a life expectancy bump.

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13. Sardinian Lifestyle

The classic Sardinian diet consists of whole-grain bread, beans, garden vegetables, fruits, and, in some parts of the island, mastic oil. Sardinians also traditionally eat pecorino cheese made from grass-fed sheep, whose cheese is high in omega-3 fatty acids. Meat is largely reserved for Sundays and special occasions. Sardinia’s strong family values help assure that every member of the family is cared for. People who live in strong, healthy families suffer lower rates of depression, suicide, and stress.

Sardinians drink wine moderately. Cannonau wine has two or three times the level of artery-scrubbing flavonoids as other wines. Moderate wine consumption may help explain the lower levels of stress among men. Men in this Blue Zone region are famous for their sardonic sense of humor. They gather in the street each afternoon to laugh with and at each other. Laughter reduces stress, which can lower one’s risk of cardiovascular disease. A glass of goat’s milk contains components that might help protect against inflammatory diseases of aging such as heart disease and Alzheimer’s.

pecorino cheese. Shutterstock

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14. Sardinian Spinach with Pecorino Cheese

Sardinian Spinach with Pecorino Cheese
Servings 4

Ingredients
1 lb. spinach
5 garlic cloves
1 big handful basil leaves (about 1 cup)
2 T olive oil
5 oz. pecorino cheese
Salt and pepper to taste

Instructions
Wash spinach in cold water. Bring a big pot of salted water to a boil. Cook spinach for 1-2 minutes, drain well. Preheat oven to 400° F Peel garlic and cut into thin slivers. Mince basil leaves. Combine spinach with garlic, basil and olive oil and season with salt and pepper. Divide spinach mixture into four individual oven-proof ramekins. Top with slices of pecorino cheese and bake for about 2-3minutes or until the cheese begins to melt and edges become brown. Remove from the oven and let stand for 1 minute prior to serving.

Refreshing Salad. Shutterstock.

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15. Sardinian Tomato Salad

Sardinian Tomato Salad
Serves 6 to 8

Ingredients
1/2 cup thinly sliced red onion
1/2 teaspoon grated orange zest, plus 2 tablespoons fresh juice
2 tablespoons champagne vinegar
1/4 cup extra-virgin olive oil, plus more for drizzling
Kosher salt and freshly ground pepper
2 1/4 pounds small to medium green heirloom tomatoes, such as Green Zebra and Green Grape, cored and cut into wedges
Small bulb fennel, halved and thinly sliced lengthwise (1 1/2 cups), fronds reserved for serving
1/2 cup mild green olives, such as Castelvetrano, smashed and pitted
1 tablespoon coarsely chopped flat-leaf parsley leaves
1 clove garlic, halved
A handful of sesame seeds for a garnish
Flaky sea salt, such as Maldon

Serve with sliced rustic bread, such as pan Pugliese

Instructions
Place onion in a small bowl of ice water. Let stand 10 minutes, then drain and pat dry. Meanwhile, whisk together orange zest and juice and vinegar. Whisk in olive oil until emulsified. Season with 1 teaspoon kosher salt and 1/4 teaspoon pepper. In a large bowl, toss tomatoes, sliced fennel, olives, and drained onions with vinaigrette. Let stand at least 15 minutes and up to 2 hours.

When ready to serve, fold in chopped parsley. Season with kosher salt and pepper. With a slotted spoon, transfer salad to a serving plate or bowl. Spoon some juices from the bottom of the bowl over top. Pour remaining juices into a small serving bowl or pitcher. Garnish with sesame seeds. Toast bread, then drizzle with oil and rub with garlic. Sprinkle with flaky salt, pepper, and fennel fronds. Serve salad with extra tomato juices and bread.

Anti-aging recipes from the 'Blue Zones' for a longer, healthier life.
Okinawa, Japan. Shutterstock.

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16. Okinawa, Japan

Okinawa Island is the largest of the Okinawa Islands and the Ryukyu (Nansei) Islands of Japan in the Kyushu region. Home to the world’s longest-lived women, these South Pacific islands offer many secrets to longevity. The Okinawa tradition of forming a moai provides secure social networks. These safety nets lend financial and emotional support in times of need and give their members the stress-shedding security of knowing there is always someone there for them. In Okinawa, at age 5, children are put into these committed social networks. One specific moai that was recently discovered had been together for 97 years; the average age of the group is 102.

They meet every day to drink sake and gossip. If one of them does not show up, the other 4 put on their kimonos to walk across the village to check on their friend. Okinawans also attribute their longevity to the old Confucian mantra said before meals Hara Hachi Bu, which reminds them to stop eating when 80% full, so they do not overeat. They also hold a strong sense of purpose in their family. One centenarian described the feeling of holding her great great great grandchild as “Jumping into heaven.”

Local culture. Shutterstock.

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17. Okinawa Lifestyle

Their unique diet and lifestyle are credited with giving them some of the longest lifespans on the planet. The traditional Okinawa diet is low in calories and fat while high in carbs. It emphasizes vegetables and soy products alongside occasional, slight amounts of noodles, rice, pork, and fish.

Getting enough vitamin D is rarely a problem in Okinawa. Just one degree north of the tropics, the Yaeyama group is especially blessed with sun. They eat tofu very often, and also a lot of seaweed compared to the rest of Japan. There’s a bigger variety in Okinawa. For example, they believe one type called mozuku helps them to live longer.’ This type of seaweed is farmed in huge beds just offshore from the islands and is harvested by divers holding what are essentially giant vacuum cleaners.

Healthy and delicious. Shutterstock.

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18. Turmeric Latte ‘Foamy Golden Milk’

Foamy Golden Milk
Serves 2

Ingredients
2 cups coconut, cashew, or almond milk
1 teaspoon turmeric powder
1 teaspoon vanilla extract
¼ teaspoon ground cinnamon
Pinch ground black pepper
Honey or Agave to taste

Instructions
In a small soup pot, heat all ingredients except for sweetener over low-medium heat. Stir as needed. Use an electric frother or whisk to create a foamy consistency. Remove from heat and divide it into two mugs. Sweeten with honey or agave, if using.

Buckwheat pasta with squash. Shutterstock.

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19. Kabocha Squash Soba Noodle Bowl

Kabocha Squash Soba Noodle Bowl
Serves 3-4

Ingredients
Squash:
1 small kabocha squash
1 green bell pepper
2 tbsp coconut oil
1 tsp toasted sesame oil
1 tsp salt

Noodles:
4 ounces of buckwheat noodles, cooked according to package
2 scallions, thinly sliced
1 small head of bok choy

Sesame dressing:
¼ cup fresh-squeezed orange juice
2 tbsp low-sodium tamari
1 tbsp tahini
1 tsp sesame oil
½ tsp raw honey

Instructions
Preheat the oven to 400℉. Line a baking sheet with parchment and set aside. Clean the squash and slice into thin strips. Slice the pepper and toss them on the baking tray with the coconut oil, a teaspoon of sesame oil, and salt. Bake for about 30 minutes or until cooked through, flipping halfway. Whisk together all the dressing ingredients. Toss together the noodles, scallions, and bok choy and dress with about half of the dressing. Serve the noodles in bowls topped with the squash, spinach, sesame seeds, and the remaining dressing.

Anti-aging recipes from the 'Blue Zones' for a longer, healthier life.
Nicoya Peninsula, Costa Rica. Shutterstock.

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20. Nicoya Peninsula, Costa Rica

Nicoyans spend just 15% of what America does on health care and are more than twice as likely as Americans to reach a healthy age of 90 years. Faith and family play a strong role in Nicoyan culture. So does plan de vida, or reason to live, which helps Nicoyan elders maintain a positive outlook and active lifestyle. Nicoyans eat little to no processed foods but plenty of antioxidant-rich tropical fruit. But they also have 1 unique secret: calcium- and magnesium-rich water, which wards off heart disease and promotes strong bones.

These Centenarians seem to have enjoyed physical work of all their lives. They find joy in everyday physical chores. Modern Nicoyan’s roots to the indigenous Chorotega and their traditions have enabled them to remain relatively free of stress. Their traditional diet of fortified corn and beans may be the best nutritional combination for longevity the world has ever known.

‘plan de vida’. Shytterstock.

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21. Nicoya Peninsula Lifestyle

What is unique about the Nicoya Peninsula? One thing is the “plan de vida,” or reason to live, which propels a positive outlook among elders and helps keep them active. Another is a focus on family and a special ability to listen and laugh. Nicoyan centenarians frequently visit with neighbors, and they tend to live with families and children or grandchildren who provide support, as well as a sense of purpose. Another is that drink hard water. Nicoyan water has the country’s highest calcium content, perhaps explaining the lower rates of heart disease, as well as stronger bones and fewer hip fractures.

They also eat a light dinner. Eating fewer calories appears to be one of the surest ways to add years to your life. Nicoyans eat a light dinner early in the evening. For most of their lives, Nicoyan centenarians ate a traditional Mesoamerica diet highlighted with the “three sisters” of agriculture: squash, corn, and beans. Nicoyans regularly take in the sunshine, which helps their bodies produce vitamin D for strong bones and healthy body function. Vitamin D deficiency is associated with a host of problems, such as osteoporosis and heart disease, but regular, “smart” sun exposure (about 15 minutes on the legs and arms) can help supplement your diet and make sure you’re getting enough of this vital nutrient.

Sweet pineapple and rice drink. Shutterstock.

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22. Pineapple Horchata

Pineapple Horchata
Serves 4

Ingredients
1 pineapple
5 cups water
1 cup long-grain white rice
1 cinnamon stick

Instructions
Peel and core the pineapple; reserve the flesh for garnish. Place rice, cinnamon stick, pineapple peels and core with water in a pot; bring to a boil, then lower heat and simmer for 25 minutes. Remove cinnamon stick, peel, and core.
Blend in a blender or with an immersion blender. Strain if you want a smooth texture. Add water if needed, for consistency. Garnish with sliced pineapple pieces.

Gallo Pinto. Shutterstock.

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23. Costa Rican Gallo Pinto

Costa Rican Gallo Pinto
Serves 4

Ingredients
1 cup cooked black beans (best if cooked from scratch, but you can use canned).
1 cup cooked rice (long grain is best).
A tablespoon of olive oil
1 onion, chopped finely
2 cloves garlic, minced
1 red pepper, diced
dash of salt and pepper
3 tablespoon vegan Worcestershire sauce
1/4 cup cilantro (plus extra for garnishing)

Optional – fresh tomato salsa for a topping (Just chop a little extra onion, cilantro, and a couple of tomatoes and squeeze in half a lime)

Instructions
In a medium saucepan, heat the oil over medium heat. Fry the onion until translucent, then add garlic and red pepper and cook until garlic is browned slightly. Add beans (all liquid removed), salt, pepper, and Worcestershire sauce and cook for 3-4 minutes. Add rice and chopped cilantro and cook for another 2 minutes. Serve with fresh tomato salsa if desired.

Anti-aging recipes from the 'Blue Zones' for a longer, healthier life.
A map of southern California. Shutterstock.

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24. Loma Linda, California, USA

Loma Linda, Spanish for “beautiful” or “lovely” hill” is 100km east of Los Angeles. It has been known as a mecca for healthy living for decades. The town was adopted at the turn of the 20th century, by the health-focused founders of the Seventh-day Adventist Church, who purchased a property in the area. The Adventist’s way of life involves a mostly plant-based diet, regular exercise, and a commitment to celebrate the Sabbath as the day of rest.

“When we look at just mortality, Adventists appear to die of approximately the same diseases but the age at which they die is much later,” says Dr. Larry Beeson, a professor in epidemiology at Loma Linda University. A long-term study, which started in 1976, involving 34,000 members of the church, concluded that their lifestyle added a significant number of years to the average lifespan. Researchers identified “striking” protective effects of a vegetarian diet. Adventists believe that their longevity is linked to their respect of the human body as a temple of the holy spirit

Spanish for ‘beautiful hill’. Shutterstock.

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25. Loma Linda Lifestyle

This Adventist community in California outlives the average American by a decade. Taking their diet directly from the Bible they consume a vegan diet of leafy greens, nuts, and legumes. They recognize the Sabbath and downshift for 24 hours each week. Many of the Adventists are still very active into their late 90s. For example, Dr Ellsworth Wareham, who is 95 years old, was told that a contractor wanted $6000 to build a privacy fence in his yard. Instead of paying the contractor, he decided to do it himself.

After 3 days of work he ended up in the hospital, but Ellsworth was not on the table, he was the surgeon performing the open-heart surgery, one of 20 surgeries performed that month. Similarly, Marge Jetton age 105 woke up every morning at 5:30 am read her Bible, had a breakfast of slow cook oatmeal, nuts, and dates with soymilk and a prune juice shooter. She would then ride her stationary bike for 30 minutes and get in her Cadillac and drive to her volunteer jobs for 7 different organizations.

Brown Rice Salad. Shutterstock.

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26. Adventist Brown Rice Salad

Adventist Brown Rice Salad
Serves 2

Ingredients
⅛ teaspoon turmeric
¼ teaspoon salt
1 tablespoon lemon juice
2 teaspoons olive oil
2 cucumbers, sliced or diced
½ red bell pepper, cored and sliced or diced
3 black pitted olives, diced
2 teaspoons pine nuts (can substitute other chopped nuts)
1 tablespoon fresh parsley, minced
1 cup cooked brown rice, chilled

Instructions
In a small bowl, whisk together turmeric, salt, lemon juice, and olive oil. In a large bowl, mix dressing with all other ingredients except for rice. Add rice and toss to combine well.

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27. Chilled Tomato Avocado Soup

Chilled Tomato Avocado Soup
Serves 3-4

Ingredients
6 tomatoes, chopped or 4 cups canned tomatoes
6 green onions, minced
2 cloves garlic, minced
1 bay leaf
¼ tsp salt
1 cup of water
2 cups vegetable broth
1 avocado, diced
Lemon wedges

Chopped chives or scallions, optional garnish

Instructions
In a soup pot, combine tomatoes, onion, garlic, bay leaf, salt, and one cup of water. Simmer for 20-30 minutes. Add broth and simmer for 15 minutes longer. Strain through sieve or cloth. Chill thoroughly. Spoon into bowls and add avocado. Serve with lemon wedges and chives or scallions for optional garnish.

Anti-aging recipes from the 'Blue Zones' for a longer, healthier life.
Anti-aging recipes from the ‘Blue Zones’ for a longer, healthier life. Shutterstock.

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28. In Summary

Blue Zones started as a way of discovering the healthiest lifestyles that lead to vitality and longevity. Now, 12 years after the start of this massive project, Blue Zones is a way to design the healthiest lifestyles possible for individuals and for entire communities. The goal for Blue Zones is to not only make the healthy choice the easy choice, but also the unavoidable choice. In association with the University of Minnesota Public Health Department, this research team created the Vitality Compass, named the Best Online Tool for Retirement and Longevity by the Wall Street Journal.

This tool has users answer lifestyle and background questions based on the Power 9 teachings of Right Outlook, Move Naturally, Eat Wisely, and Belong; it then calculates their biological age, overall life expectancy, healthy life expectancy, and the years they are gaining/losing because of their habits. It then gives the users 12 customized recommendations to help them live longer and better. This is a useful tool to take initiative as a baseline test, then try out some of the specific lifestyle recommendations, and 3 to 6 months later, take the quiz again. Recommendations include reducing salt intake, joining a faith-based community, quitting smoking, improving attitude, and many more.

 

Where did we find this stuff? Here are our sources:

https://www.refinery29.com/en-us/mediterranean-recipes
http://www.island-ikaria.com/about-ikaria/Ikarian-Food-Diet
https://www.healthline.com/nutrition/blue-zones#section2
https://www.npr.org/sections/thesalt/2015/04/11/398325030/eating-to-break-100-longevity-diet-tips-from-the-blue-zones
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125071/
https://www.marthastewart.com/
https://thevibrantveggie.com/
http://www.cleanfooddirtycity.com/recipes/
https://www.tastyeverafter.com/

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