by gespar
Published: 23 novembre 2022 (2 semaines ago)

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we could all stand to eat and live healthier. to that end, weve put together a list of 10 ways to live a blue-zone lifestyle. theyre not only easy and inexpensive, theyre practical and appealing. why not start with today, and reap the benefits tomorrow?

what people in blue zones diets are eating, on the other hand, is not usually a single food type. rather, they are eating a wide variety of colorful, plant-based foods that dont spike blood sugar or cause excess insulin. they are also consuming more fiber and some slow-digesting carbohydrates, such as beans and lentils, as well as fruit and vegetables. for example, research shows that people living in the sardinian blue zones eat more fiber-rich whole grain bread than the general population of sardinia. other studies have shown that people who eat diets rich in beans and lentils have a lower risk of developing diabetes.

though they didnt study it scientifically, most nutrition scientists believe that the diet of people in the blue zones is not only good for their waistlines, but that it may also be good for their brains. specifically, the high levels of antioxidants found in blue zone foods may protect them from inflammation and oxidative damage, which has been linked to mental decline, especially among the elderly. inflammation and oxidative damage is also associated with the development of alzheimer disease.

you can still enjoy the breads from the blue zone diet in the united states. in fact, it makes a great alternative to commercial breads. plus, its health benefits, in addition to taste, are not only delicious, but delicious enough to motivate you to eat more of it.

while they eat mostly the same foods as most americans, the blue zones also make some tweaks to the diet. in ikaria, breakfast is a big meal. people have a light breakfast of fruit, a small amount of bread with olive oil, or yogurt. the rest of the day is a big meal. they start off their day with a full breakfast, usually a big plate of olive oil-drizzled white bread with some cheese and tomato. then they have a very large meal with plenty of fish. this is followed by another huge meal with more fish, or, if they feel too tired, some eggs, cheese, or yogurt. people in the other blue zones have a similar eating pattern. the only difference is in timing: while in ikaria people eat dinner first and go to sleep, the people of the other three blue zones eat a light dinner and then have a snack before going to sleep. on the blue zones diet: eating a nutrient-dense diet that includes plenty of fruits, vegetables, whole grains, and beans, and avoiding processed foods and sugar is great, but it doesnt take away all the fun. the real key to longevity is the weekly, often daily, socialization and laughter, and the connections and healthy relationships that people in blue zones make. these people arent isolated, they arent depressed, and theyre not lonely. theyre happy, and as a result they live happy lives. these are the recipes for success that you can learn to make from the blue zones diet. each recipe delivers what it promises, with time-tested ingredients and recipes that make people feel like they arent just eating: they are actually making their meals.
the first step is education. what is healthy food? for example, carrots have a high glycemic index score, meaning they break down quickly into glucose and leave you hungry for more. low glycemic index foods like apples are filled with fiber and nutrients. of course, you want to eat a diet rich in fruits and vegetables, but a low-fat diet will not provide enough fiber. a healthy diet should be rich in fiber. it may even include a bit of fat, but in the right type of fat, the omega-3 kind. eating a diet rich in fiber and omega-3s will make you feel full and satisfied.