EAT MORE PLANTS
Image Source: Randy Fath (Unsplash)
"The longest-lived people eat a plant-based diet. They eat meat but only as a condiment or a celebration. Nothing they eat has a plastic wrapper." - Dan Buettner.
Author's note: Before we dive into the fifth lesson of Power 9, I want to add a few remarks about this series of blog posts. After years of research, Dan Buettner discovered the common elements of the Blue Zones lessons, which included interviews, observation, and direct participation in this lifestyle. He shared this knowledge with the world in a body of written works as a way for individuals to improve their quality of life.
We live in a Western society (structured far differently from those who lived the longest), which does not lend itself to a quick change in lifestyle. Research the Blue Zones (see references) and start with the most manageable lesson. I am making small changes myself. Whether I can adopt all nine lessons(in totality) remains to be seen, but I will do my best with what I have in each moment. Please give it a try to see if this resonates.
Buettner termed the plant slant the fifth lesson in the Power 9. His research found that most of those who lived to one hundred mainly ate an everyday plant-based diet—something found in all five zones. The centenarians primarily eat pork on special occasions and limit consumption to a few times per month (2021, p.23). Beans (lentils, chickpeas, and soy) are the primary source of protein. The following is a list of foods you can incorporate into your daily meal plan. Everybody has different tolerances/allergies to food. You know yourself best, so please be mindful of what foods may or may not agree with you.
· Beans (all varieties): Beans are a good source of protein. The average adult over 19 requires approximately 50 to 80 grams of daily protein (2012, p. 276)—anything consumed above this amount the body stores as fat. An exception would be athletes who may require more significant amounts. Protein is essential for cellular integrity, tissue and muscle repair, growth, and healthy skin and nails. Protein consumption maintains satiety (feeling of fullness) for more extended periods.
· Whole grains: Whole grains have all parts of the grain (essentially unprocessed). Examples of whole grains include brown rice, oatmeal, bulgar wheat, farro, quinoa, and millet. These food products are high in fiber (feel fuller) and contain vitamins A, B, E, magnesium, phosphorus, and selenium, among others. A diet high in fiber helps to lower the risk of cardiovascular disease, type two diabetes, stroke, and colorectal cancer.
· Garden Vegetables and Fruits: Buttner suggests "showcasing" your fruits and veggies on a table. Let them fill your plate, as they are rich in antioxidants, vitamins, minerals, and fiber. Cruciferous veggies (broccoli and cauliflower), berries (lower in sugar), and field greens salad are good choices.
Image Source: Margarita Zueva (Unsplash)
If you are looking for ways to cook the Blue Zones way, invest in a copy of The Blue Zones Kitchen - 100 Recipes to Live to 100 by Dan Buettner.
Remember, the Blue Zones is a lifestyle in which a plant-based diet is just one part of the Power 9. Always consult a licensed healthcare provider (doctor, dietitian, or nutritionist) if you are still determining what meal plan(s) are compatible with your current medical treatment plan. Until next time -
Namaste,
Tim
References
Buettner, D. (2012). The Blue Zones (2nd ed.). 9 Lessons For Living Longer from the People who've lived the longest. Washington, DC: National Geographic.
Buettner, D. (2021). The Blue Zones Challenge. A 4-Week Plan for a Longer, Better Life. Washington, DC: National Geographic.
Buttner, D. (2019). The Blue Zones Kitchen. 100 Recipes to Live to 100. Washington, DC: National Geographic.