The five blue zones are: Loma Linda, California; Sardinia, Italy; Okinawa, Japan; Ikaria, Greece; and the Nicoya Peninsula in Costa Rica. For example, Okinawans follow the principle Hara Hachi Bu, which means “eat until 80% full”. It’s easy to do, just by drawing lines on a map. The Blue Zone Diet is somehow a collection of diet, lifestyle, and practices that are performed by the residents of places where they tend to live longer lives than normal people. Considering studies show plant-based diets lower your risk for almost every disease, it's not surprising that the oldest people in the world adhere to this. Nicoyans mix this with their already highly influenced plant diet. People in the blue zones eat an impressive variety of garden vegetables when they are in season, and then they pickle or dry the surplus to enjoy during the off-season. See more of Blue Zones Nicoya on Facebook. You’ll find most ingredients at any supermarket. Blue Zones are regions of the world where, ... Sardinia ; Nicoya ; Icaria ; and among the ... Plant-based diet. These sharing features are referred to as the Minestrone. [Try this 5-Minute Tasty Squash and Beans for a … What They Eat In Sardinia, Italy 1. One of the simple parts of the diet in question is their claim that the Blue Zone Diet is how you can extend the longevity of your life. Eat up to three ounces of fish daily. "The Blue Zones of Happiness" by Dan Buettner (Amazon / Amazon) "The Blue Zones of Happiness" by Dan Buettner $10.99 at Amazon "The Blue Zones of Happiness" by Dan Buettner $13.19 at Books A Million "The Blue Zones of Happiness" by Dan Buettner $13.79 at Bookshop. Pejibajes are loaded with vitamins A and C, and squash has high levels of carotenoids. The Traditional Nicoya Diet The traditional diet on the Nicoya Peninsula consists of black beans, bananas, plantains, papaya, squash, pejibaje, yams, and homemade corn tortillas. Forgot account? They find joy in everyday physical chores. It is believed that the combination of making tortillas this way and then pairing them with the above foods allows the body to take full advantage of all the nutrient goodness. On the Nicoya Peninsula, corn tortillas are traditionally freshly made every day and are made using a very special process that plays a major role in the absorption of vitamins and minerals from other staple foods. The tap water available on the Nicoya Peninsula has high levels of calcium in it; there is more calcium in the water on the Nicoya Peninsula than in any other part of the country. Chronic inflammation is rooted in most degenerative diseases. In general, Blue Zones lie outside of United States—places like Nicoya, Costa Rica; Sardinia, Italy; and Okinawa, Japan. These crops are enjoyed and grown on the regular, and meat is more the side dish to the rice versus the typical western diet. Papaya is rich in vitamins A, B, and C and also contains an enzyme that fights inflammation. According to Dan Buettner, author of Blue Zones people in countries like Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, and California are getting great results with this diet. Their traditional diet of fortified maize and beans may be the best nutritional combination for longevity the world has ever known. The Caribbean nation is economically secure and has excellent health care. 21,975 people follow this. The 5 Blue Zones in the World Loma Linda, California Photo By Georgia @ Flickr. When your skin is exposed to the sun, it can produce this hormone on its own. Many individuals also eat smaller meals throughout the day and abstain from eating late in the evening. They live by the Bible, eating a strictly vegan diet, honoring the Sabbath, and allotting 24 hours per week to relax and de-stress. Nothing in this list of staples, you’ll notice, is processed or contains preservatives. Nicoyan centenarians tend to live with their families, and children or grandchildren provide support and a sense of purpose and belonging. All of these foods are locally grown and freshly prepared daily. The people of these regions engage in similar lifestyle habits, such as consuming a plant-heavy diet and prioritizing tight-knit social networks. Create New Account. or. Their diet consists of corn tortillas, black beans, bananas, plantain, papaya, white rice, squash, yams, and pejibaje (which is like a small squash). Log In. Nicoyan centenarians get frequent visits from neighbors. Blue Zones: Lessons For Living Longer From The People Who’ve Lived The Longest. The people do have amenities, such as cars and phones, but mostly they live in their traditional ways with just a touch of our modern world. 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. Modern Nicoyan’s roots to the indigenous Chorotega and their traditions have enabled them to remain relatively free of stress. This Central American nation isn’t that far from the U.S. geographically, but it is way ahead of us in longevity. 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. It is the niacin that helps the body absorb calcium, iron, and other valuable minerals. [Try this 5-Minute Tasty Squash and Beans for a taste of Costa Rican homecooking.]. Successful centenarians have a strong sense of purpose. Think of three ounces as about the size of a deck … Nicoyans regularly take in the sunshine, which helps their bodies produce vitamin D for strong bones and healthy body function. Nicoya Peninsula, Costa Rica: Here it’s the 'three sisters' that are most common in the diet—beans, corn, and squash. That is a mouthful of essential vitamins and minerals. Another is a focus on family and a special ability to listen and laugh. The countries located in the blue zones are mostly ingesting foods contained in the Mediterranean diet which consists mostly of whole grains, fruits, vegetables, nuts, legumes, seeds, and spices, and having meats sporadically and in their vast majority fishes and lean meat. Here’s a summary of the common diet in each of the Blue Zones. Nicoya is in the northwest region of Costa Rica. En ciertos rincones del mundo, las personas viven con mejor salud más tiempo que el resto de nosotro... See More. In the Blue Zones, there are no banned foods. The Three Sisters diet of Squash, corn, and beans, is a very traditional crop cycle shared among the indigenous across the continents. For most of their lives, Nicoyan centenarians ate a traditional Mesoamerican diet highlighted with the “three sisters” of agriculture: squash, corn, and beans. Plantains are high in potassium, soluble fiber, and carbohydrates. They know how to listen, laugh, and appreciate what they have.

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