Latest news with #BlueZonesLLC
Daily Mirror
3 days ago
- Health
- Daily Mirror
Blue Zones-inspired soup that could 'make you live to 100'
This dish is a staple recipe among some of the world's longest-living people A chef has shared a simple soup recipe that could 'make you live to 100.' Packed with flavour and nutrients, this dish is a staple among some of the world 's longest-living people. According to experts, minestrone soup is an ideal Blue Zones-inspired meal we should all eat more of. Blue Zones are areas of the world with the highest number of centenarians and lowest rates of chronic diseases. The first identified Blue Zone was Sardinia in Italy. Part of the staying power of Sardinians is thought to be their diet. On its website, Blue Zones LLC explains that their diet is packed with whole foods such as whole grains, beans and vegetables. It says: '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.' Dan Buettner, who founded Blue Zones LLC, included minestrone soup in his recipe book as a key example of Sardinian cuisine because it is rich in beans, lentils, and vegetables and 'keeps your inflammation in check and your immune system strong.' With this in mind, a content creator shared her simple recipe for a minestrone soup on YouTube. Ayeh Manfre, who is known for her channel Cooking With Ayeh, said this soup will 'make you live to 100'. For the recipe, you will need: Olive oil Onion Carrot Celery Bay leaves Garlic Tomato paste Potato Dried lentils Vegetable stock Parmesan rind Cannellini beans Pastina (small pasta) Spinach In the video, she said: 'This is my Italian minestrone soup and it'll make you live to 100. Start by sautéing an onion, carrots and celery with salt and some bay leaves. 'Add garlic, tomato paste and fry them down. Add a [cubed] potato, some dried lentils, veggie stock and a parmesan rind for extra flavour. 'Add a can of cannellini beans and the key to making the ultimate minestra is to blend two cups which makes it nice and creamy. Add your favourite pastina and some spinach right at the end.' Ayeh drizzled on some olive oil at the end.
Daily Mirror
13-05-2025
- Health
- Daily Mirror
Blue Zones experts say 'skip' this ingredient to live longer
Diet plays a big role in the longevity of people living in Blue Zones, and now experts have shared the one ingredient we should "skip" to live longer. Experts in longevity have shared one ingredient we should all 'skip' in order to live longer. Their advice is influenced by the diets of some of the world 's oldest living people, who reside in what are known as Blue Zones. These Blue Zones have some of the highest proportions of centenarians in the world, as well as low rates of chronic diseases. Part of their staying power is thought to be linked to their diet, with many Blue Zone diets being rich in plant foods and healthy fats, while low in ultra-processed foods. Based on 150 dietary surveys, experts from Blue Zones LLC shared their top tips on how to eat like a Blue Zones resident. Their advice stems from 'how the world's longest-lived people ate for most of their lives'. As part of their recommendations they told people to 'skip' sugar where possible. They explained we should only be eating a maximum of 28 grams (or seven teaspoons) of sugar a day. 'People in the Blue Zones eat sugar intentionally, not by habit or accident,' they said. 'They consume about the same amount of naturally occurring sugars as North Americans do, but only about a fifth as much added sugar—no more than seven teaspoons of sugar a day.' While they admitted that 'it's hard to avoid sugar' and that it occurs naturally in fruits, vegetables, and even milk, the real problem is the added sugar found in a lot of western food. They continued: 'Between 1970 and 2000, the amount of added sugar in the American food supply rose by 25 per cent. 'This adds up to about 22 teaspoons of added sugar each of us consumes daily - insidious, hidden sugars mixed into soda, yogurt, and sauces. Too much sugar in our diet has been shown to suppress the immune system. 'It also spikes insulin levels, which can lead to diabetes and lower fertility, make you fat, and even shorten your life.' To lower your sugar intake they advised limiting sweet treats. 'If you must eat sweets, save cookies, candy, and bakery items for special occasions, ideally as part of a meal,' they said. 'Limit sugar added to coffee, tea, or other foods to no more than four teaspoons per day.' On top of this, you should 'skip any product that lists sugar among its first five ingredients'. Other Blue Zones-inspired dietary advice includes: Eat more plants Reduce your meat intake Eat up to three servings of fish per week Reduce your dairy intake Eat beans daily Snack on nuts Only eat sourdough or whole wheat bread Avoid ultra-processed foods Drink coffee, tea, water, and wine, and avoid soda. The five original Blue Zones are Okinawa in Japan, Ikaria in Greece, the Nicoya Peninsula in Costa Rica, Sardinia in Italy, and Loma Linda in California, US.
Daily Mirror
03-05-2025
- Health
- Daily Mirror
Longevity expert names four 'best foods' to live longer inspired by Blue Zones
Eating more of these foods could help increase your chances of living to 100. A longevity expert has revealed the four 'best' foods to help you live longer based on the diets of people living in the world 's Blue Zones. Blue Zones are regions known for lower incidences of chronic diseases and a higher concentration of people living to 100. Though the diets across these diverse zones vary, there are shared elements that specialists believe play a key role in promoting their remarkable longevity. This includes consuming "wholesome, nutrient-dense, and fibre-rich foods" such as various plants, beans, and healthy fats while reducing sugar and processed food consumption. The five original Blue Zones are Okinawa in Japan, Sardinia in Italy, Nicoya Peninsula in Costa Rica, Ikaria in Greece, and Loma Linda in California. Dan Buettner, the founder of Blue Zones LLC, pinpointed some of the dietary staples of people in these areas on the Blue Zones website. He explained: 'I knew we needed to start with some simple guidelines. I brought together some of the smartest people I could find, and we started by figuring out how to make kitchens healthier. 'We reasoned that if we could identify the four best foods from the Blue Zones diet to always have on hand, and the four worst foods to never have on hand - and create a nudge - we might be able to get people to eat better. I included myself among the potential benefactors.' From this his team selected four foods people should 'always' eat. However, these also had to be readily available and affordable, had to taste good and be versatile enough to include in most meals, and their benefits had to be backed up with 'strong evidence'. Wholewheat bread This needs to be 100 per cent wholewheat to reap the benefits. Although not maybe the most nutrient-packed food on the list, Dan revealed that it could help lower people's intake of mass-produced white bread. Dan said: 'We figured it could be toasted in the morning and become part of a healthy sandwich at lunch. While not, perhaps, the perfect longevity food, it could help force white breads out of the diet and be an important step toward a healthier Blue Zones diet for most Americans.' Nuts According to Dan, a two-ounce serving (about 55 grams) is the 'ideal snack'. He said: 'We know that nut-eaters outlive those who don't eat nuts. 'Nuts come in a variety of flavours, and they're full of nutrients and healthy fats that satiate your appetite.' He added: 'Ideally, you should keep small two-ounce packages on hand. Small quantities are best, since the oils in nuts degrade (oxidize). Larger quantities can be stored in the refrigerator or freezer for a couple of months.' Beans He hailed these as one of the 'world's greatest longevity foods'. 'They're cheap, versatile, and full of antioxidants, vitamins, and fibre, and they can be made to taste delicious,' he continued. 'It's best to buy dry beans and it's easy to cook them, but low-sodium canned beans in non-BPA cans are okay too.' Your favourite fruit We all know how healthy fruit is. But by focusing on eating more of your favourite fruit, you're more likely to up your intake. He also advised keeping your fruit bowl stocked up and in sight. Dan added: 'Research shows that we really do eat what we see, so if chips are always in plain sight, that's what we'll eat. But if there is a fruit you like and keep in plain sight all the time, you'll eat more of it and be healthier for it. Don't bother buying a fruit you think you ought to eat but really don't like.'
Daily Mirror
26-04-2025
- Health
- Daily Mirror
Blue Zones expert says eat this 'superfood' daily to boost life expectancy
A longevity expert has identified a 'superfood' we should all be eating every day to help us live to the age of 100. A longevity expert has revealed a 'superfood' we should all be eating every day to live longer. Inspired by the diets of people living in Blue Zones, he urged people to eat at least half a cup of this food daily. Blue Zones are regions in the world with lower rates of chronic diseases and longer life expectancy. They typically have more people living to the age of 100 than anywhere else. There are a number of factors that affect this but a major one is known to be diet, with people in these zones eating lots of plant-based foods and fewer to no processed meals. Dan Buettner, the founder of Blue Zones LLC, explained on his website: 'It starts with food choices. Most of the Blue Zones residents I've come to know have easy access to locally sourced fruits and vegetables - largely pesticide-free and organically raised. If not growing these food items in their own gardens, they have found places where they can purchase them, and more affordably than processed alternatives. 'They have incorporated certain nutritious foods into their daily or weekly meals—foods that often are not even found on the shelves of convenience stores or on the menus of fast-food restaurants across the country. They have inherited time-honoured recipes or developed recipes on their own to make healthful foods taste good—a hugely important part of the Blue Zones diet, because if you don't like what you're eating, you're not going to eat it for very long.' He shared his advice on what is both best to eat and best to avoid, based on research into Blue Zones. 'The findings here represent a long-term, statistical, and science-based study,' Dan said. 'We needed information that was not just anecdotal or based on interviews, visits in the kitchen, or shared meals with individual centenarians. We analysed more than 150 dietary studies conducted in Blue Zones over the past century, and then we distilled those studies to arrive at a global average of what centenarians really ate. Get dietary advice straight to your WhatsApp! With health trends constantly chopping and changing, the Mirror has launched its very own Health & Wellbeing WhatsApp community where you'll get dietary advice, health updates and exercise news straight to your phone. We'll send you the latest breaking updates and exclusives all directly to your phone. Users must download or already have WhatsApp on their phones to join in. All you have to do to join is click on this link, select 'Join Chat' and you're in! We may also send you stories from other titles across the Reach group. We will also treat our community members to special offers, promotions, and adverts from us and our partners. If you don't like our community, you can check out any time you like. To leave our community click on the name at the top of your screen and choose Exit group. If you're curious, you can read our Privacy Notice. 'Here we provide some guidelines you can follow to eat a Blue Zones diet like they do and live to 100.' Among these recommendations was one to eat at least a half cup of cooked beans daily. He described beans as the 'cornerstone' of every Blue Zones diet in the world. In Nicoya, people eat a lot of black beans, while in the Mediterranean you will find lentils, chickpeas, and white beans are popular, and in Okinawa, Japan, soybeans are a staple ingredient. Dan said: 'The long-lived populations in these blue zones eat at least four times as many beans as we do, on average. One five-country study, financed by the World Health Organisation, found that eating 20 grams of beans daily reduced a person's risk of dying in any given year by about eight per cent.' He explained that the average bean is made up of 21 per cent protein and 77 per cent complex carbohydrates, which provide a slow and steady energy release, rather than the spike you get from refined carbohydrates. They are also low in fat and high in fibre. Dan continued: 'They're cheap and versatile, come in a variety of textures, and are packed with more nutrients per gram than any other food on Earth.' He advised adding at least half a cup of beans to your daily routine. He added: 'And because beans are so hearty and satisfying, they'll likely push less healthy foods out of your diet. Moreover, the high fibre content in beans helps healthy probiotics flourish in the gut.' To incorporate more beans into your diet, he recommended: Find ways to cook beans that taste good to you and your family Make sure your kitchen pantry has a variety of beans to prepare - these could be dried or tinned Use pureed beans as a thickener to make soups creamy and protein-rich Make salads heartier by sprinkling cooked beans onto them Keep your pantry stocked with condiments that dress up bean dishes and make them taste delicious When you go out to dinner, consider Mexican restaurants, which almost always serve pinto or black beans.
