This week, in preparation for a presentation to the 2nd oldest Book Club in Raleigh,I am

dedicating the recipes and Blog Post to

The Blue Zones!

Scroll to end to learn much more!


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This Week's Recipes

From the Blue Zones!

Ikarian Stew


From the Blue Zone of Ikaria

Minestra Di Fagioli

This soup is made with beans and whole-grain hulled barley.

The barley enriches the soup with a nutty flavor and more fiber. From the Blue Zone of Sardinia


Sardinia Tomato Sauce

Coconut Mashed Sweet Potatoes


From the Blue Zone of Okinawa, Japan




Discovering the Blue Zones: Secrets to Longevity and Wellness

In our fast-paced, modern world, the quest for longevity and a fulfilling life has become a common aspiration. While many turn to the latest diets or fitness trends, researchers have identified specific regions around the globe where people live significantly longer and healthier lives. These unique areas, known as Blue Zones, offer fascinating insights into the habits and lifestyles that contribute to their residents’ exceptional longevity. Let’s explore the five Blue Zones and uncover the common threads that weave together the fabric of their vibrant lives.


What Are Blue Zones?

Blue Zones are regions where people have a higher-than-average life expectancy, often living into their 100s while maintaining good health. The term was first coined by Dan Buettner, a National Geographic Fellow, who identified these regions through extensive research. The five Blue Zones are:


1. Ikaria, Greece – This picturesque island in the Aegean Sea is known for its stunning landscapes and relaxed lifestyle. The people of Ikaria enjoy a Mediterranean diet rich in vegetables, healthy fats, and herbal teas. They are renowned for their low rates of dementia and heart disease.


2. Okinawa, Japan – Home to the longest-lived women in the world, Okinawa is famous for its unique eating habits and strong community ties. The traditional Okinawan diet is plant-based, featuring sweet potatoes, tofu, and a variety of colorful vegetables. The concept of ikigai, or finding purpose in life, also plays a crucial role in their longevity.


3. Sardinia, Italy – This Italian island boasts a remarkable number of centenarians, particularly among its male population. Sardinians adhere to a traditional lifestyle that includes a diet rich in whole grains, beans, vegetables, and goat’s milk. Their strong family bonds and active social lives contribute to their well-being.


4. Nicoya Peninsula, Costa Rica – Residents of the Nicoya Peninsula enjoy a robust diet high in beans, corn, and tropical fruits. The area is characterized by a strong sense of purpose and a positive outlook on life. The local culture emphasizes family connections and regular physical activity.


5. Loma Linda, California, USA – This community is home to a significant population of Seventh-day Adventists who prioritize healthful living. Their diet is largely vegetarian and includes whole grains, nuts, and legumes. The Adventists’ emphasis on spiritual wellness, community support, and rest contributes to their longevity.


Common Denominators of Longevity

Despite the geographical and cultural differences among these Blue Zones, several key lifestyle habits contribute to the remarkable health and longevity of their residents:


1. Plant-Based Diets

People in Blue Zones predominantly consume plant-based diets, rich in fruits, vegetables, legumes, and whole grains. These foods are packed with essential nutrients and antioxidants that help combat chronic diseases.


2. Active Lifestyles

Physical activity is woven into the daily routines of Blue Zone residents. Whether it’s walking, gardening, or engaging in communal activities, movement is a natural part of life rather than a chore.


3. Strong Social Connections

Community and family are highly valued in Blue Zones. Regular social interactions, support systems, and a sense of belonging foster emotional well-being and resilience.


4. Sense of Purpose

Having a clear sense of purpose or ikigai is a common trait among Blue Zone inhabitants. This intrinsic motivation encourages them to stay active and engaged throughout their lives.


5. Stress Reduction

Residents practice various stress-reducing techniques, whether through meditation, prayer, or simply taking time to relax with loved ones. Managing stress effectively contributes to overall health and longevity.


6. Moderation in Consumption

In Blue Zones, people tend to eat in moderation, often practicing the principle of hara hachi bu in Okinawa, which means eating until they are 80% full. This mindful approach to eating helps prevent overconsumption and promotes better digestion.


The Takeaway

The secrets of longevity found in Blue Zones offer valuable lessons for all of us. By embracing a balanced, plant-based diet, nurturing social connections, finding purpose, staying active, and managing stress, we can improve our quality of life and potentially extend our years. While we may not all have the luxury of living in a Blue Zone, we can certainly adopt their principles to cultivate a healthier, happier lifestyle. 


I hope you can take inspiration from these amazing regions and strive to incorporate their wisdom into your everyday life!

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Many of the centenarians studied in the Blue Zones find a sense of purpose and stave off depression by focusing on others.

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What I am reading this week...

Dusting this gem off my bookshelf to reread in preparation for a book club presentation this week.


The Blue Zones

Secrets for Living Longer

by Dan Buettner

In The Blue Zones Secrets for Living Longer, Buettner returns to Sardinia, Italy; Ikaria, Greece; Okinawa, Japan; Costa Rica's Nicoya Peninsula; and Loma Linda, California to check in on the super-agers living in the blue zones and interprets the not-so-secret sauce of purpose, faith, community, down-time, natural movement, and plant-based eating that has powered as many as 10 additional years of healthy living in these regions. And Buettner reveals an all-new blue zone—the first man-made blue zone yet explored.

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