Healthy Eating

Blue Zones - Is It Possible to Live to Be 100+ AND be vibrant and alive?

Is It Possible to live to be 100+ AND be vibrant and alive? Do Blue Zones have the answer?

Ikaria, Greece: Forget to Die

A man from Ikaria (A Blue Zone island off the coast of Greece)) came to the U.S. for a better life. At age 66 he was diagnosed with terminal lung cancer and given six months to live. He returned home, to Ikaria, and prepared to die. While waiting, he planted vineyards, drank the wine and breathed the sea air.

Thirty-five years later, at 102, he quipped, "Guess I just forgot to die." What happened? What was the secret? He changed his environment. It seems enjoying life, and staying purposeful can be a key to vitality.

What Are Blue Zones Anyway?

In our fast-paced world, the dream of living a vibrant and active life beyond 100 may seem like a distant reality. However, the residents of Blue Zones, areas identified for the remarkable longevity of their inhabitants, hold valuable lessons on how to not just live but thrive in triple digits.

The Blue Zone designation comes from a researching physician’s habit of placing blue dots on a map where lots of people were living to be 100. The clusters of dots became a “Blue Zone.”

What can we learn from these areas?

Okinawa, Japan: The Recipe for Longevity

Okinawa boasts a high number of centenarians who attribute their longevity to a unique blend of lifestyle factors. Their diet, comprising 67% sweet potatoes, tofu, and low-calorie stir-fries, emphasizes mindful eating and stopping at 80% fullness. Regular physical activity, community engagement, and laughter are vital components. One 100-year old woman shared her secret: “Don’t be angry. Always have fun with everyone. Be easy going, not let things upset you and forgive quickly.” (I thought she’d immediately recommend rice and seaweed!) lol

There is also an emphasis on community which contrasts the loneliness epidemic in the U.S., where research has shown lack of community can cost 15 years of life.

Sardinia, Italy: Mountains, Minestrone, and Movement

Sardinia's mountainous terrain, simple carbs like sourdough bread, and a diet rich in greens, beans, and whole grains contribute to the longevity of its residents. Daily walks up and down hills, coupled with energy expenditure, stand in stark contrast to the sedentary lifestyle prevalent in the U.S., a major contributor to diabetes and heart disease.

Stress Control: The Shepherd's Way

Shepherds in the Blue Zones, especially in Sardinia, showcase a stress-resistant lifestyle.

The impact of acute stress on inflammation and glucose levels underscores the importance of managing stress for overall health. The ability to actively cope, especially by focusing on issues within one's control, is a crucial aspect of mental health, cognitive longevity, and stress resilience. Today, in the world of constant news and social media, we are brought the problems of the whole world. We can’t solve them, so we worry, complain and talk about them – ad nauseum!

But the shepherd in Sardinia can control how he treats his sheep to make sure the flock is healthy. Likewise, this active coping where you can resolve problems you are given is a very important part of mental health, cognitive longevity and stress resilience.

I wondered, “Is there any hope for the US? Are there any Blue Zones here?” Thankfully, while we are seeing occasional instances of people living to the ripe old age of 100, there is a city in America selected as a Blue Zone area.

Loma Linda, California: The Adventist Approach

The Seventh-Day Adventists in Loma Linda, California, have embraced a lifestyle that includes regular physical activities, a plant-based diet, and a day of rest on Saturday. The emphasis on community, volunteering, and religious faith plays a significant role in their longevity.

Eldercare and Community Support

In these longevity hotspots, elders are not isolated but actively engaged in their communities. Family and community provide a support system, tapping into the wisdom of the elderly and ensuring better care. The contrast with the often-isolated lives of elders in the U.S. is striking.

The Things that make us live a long, healthy life are the things that make life worth living.

In conclusion, the Blue Zones offer a roadmap to a centenarian's lifestyle—a life rich in community, purpose, and simplicity. While genetics play a role, the choices we make in our daily lives regarding diet, stress management, and social connections can significantly impact our journey toward a vibrant and fulfilling century of life. So, perhaps, the secret to a long and joyful life is not just in the genes but in the everyday choices we make.

Source – Netflix special Blue Zones Living To Be 100- Journalist Dan Buttner

What If....... You make routines, not resolutions this year?

It’s time to make New Year’s Resolutions!

Because that’s what people do, right? It’s January - Make resolutions.

Come February – those resolutions are generally ruined.

What if you did something different this year?

Make routines, not resolutions.

Here’s what that might look like:

Resolution: I’m going to lose 20#

Routine: Daily walking for 20-30 minutes

Resolution: I’m going to regularly do devotions

Routine: Read the Bible while I’m flossing my teeth

Resolution: Stop watching/listening to the news

Routine: TV only turned on once a day to something positive/enjoyable

Resolution: I’m taking better care of my mental health

Routine: Meet with a therapist every week

Resolution: I’m going to have a better relationship with my spouse/friend/child

Routine: Meet for coffee or lunch every Saturday

What happens? Those routines become tiny changes which bring about remarkable results.

James Clear, in his book “Atomic Habits” addresses this as well:

“You do not rise to the level of your goals. You fall to the level of your systems.” – In other words, your routines are your systems. When you have a regular routine, you’ve started establishing a system.

“Every ACTION you take is a vote for the type of person you wish to become.” The thought, the resolution, the intention is not enough. You must take action – start with a routine.

Here’s some tips:

1. Take small steps – The death of resolutions or any new routine is to

make it too general and too BIG!!

2. Tie your routine to something you already do; what James Clear calls “stacking habits.”

3. Know what works for you. As most of you know, when I decided to do regular stretching so I could walk without a limp, I tied that to an existing routine. I already got up, made coffee, read the paper, then went about my day. (See tip #2)

My new routine came with retraining my brain with a “reward”– “Barbra, you can read the paper and have a cup of coffee after you’ve stretched your leg.” I started with a few minutes (see tip #1)

Before long, it felt so good, I added more time and pretty soon, it’s a routine-- that became a system-- that became a part of my life.

What are your desires for this new year? The most common resolutions across the US revolve around a healthier body, a healthier mind and healthier finances.

What if……. You turned those resolutions into routines?

Happy New Year”s Routines 2022 from Barbra

Self Care For Your Sweet Tooth

SELF CARE FOR YOUR SWEET TOOTH

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As a therapist, I'm always acutely aware of self care -- its importance, its lack in most people's life, and the fact that when it comes to sweets, healthiness is often last on the list. Let's face it, sugar is addictive -- we know that; but we love it anyway. Fats and carbohydrates are something we talk about eliminating but it's just so hard!

Well, here's some good news -- self care for your sweet tooth. On my "Therapy Thursday" Facebook live this week, I played "chef" and actually made up some sweet treats that aren't so bad for you. I had many requests for the recipe so wanted to share it with you, along with some interesting facts about some of the ingredients that you might find healthy as well.

Recipe for no bake energy bites:

1/2 cup semi sweet chocolate chips (Stevia). **

2/3 cup toasted shredded coconut

1 teaspoon vanilla

1/2 cup creamy peanut butter

One cup oats

1/3 cup Honey. **

1/2 cup ground flaxseed. **

Stir all ingredients together until thoroughly mixed. Cover and refrigerate one hour. Once chilled, roll into balls about 1 inch in diameter. Store in airtight container and keep refrigerated. Makes about 20 to 25 balls.

To toast coconut: spread flakes on a baking sheet in a thin layer and bake in oven at 325° for 5 to 10 minutes. Stir coconut to help ensure even color

** Notes -- Did you know Stevia sweetener is a sugar alternative extracted from the leaves of a plant? It's free of calories and carbs.

**. When you use raw local honey, you are receiving the benefits of a natural sweetener and something to help your allergies. Think about it; the bees feed on the pollen around your area and produce the honey so it's like you're getting an allergy shot. For years, I suffered with sinus infections, but after taking 1 tsp. of raw local honey per day, along with using a saline nasal spray, those babies are gone!

** Flaxseed can also be used as an egg substitute.

I encourage you to make these no-bake treats; it won't take very long, and you'll enjoy a guilt-free self-care moment for your taste buds!