Simple Messages continued (#4, 5, 6)

It’s been a while since I’ve written here, but there was no way I couldn’t finish my thoughts on the Blue Zones and their important messages. So here it goes continuing on from my last post (see below).

4. 80% Rule

It’s a tradition in Okinawa to say the phrase “Hara hachi bu” before every meal, which serves as a reminder to eat only until your stomach is 80% full. I find it amazing that this is a Confucian teaching from 2500 years ago, which just goes to show us that this idea is not a new concept. You may have heard before to slow down while eating, because it takes our brains around 20 minutes to register that our stomachs are full. It’s very difficult, especially the way our culture is today, to remind ourselves just how much of a difference this simple idea can make in our overall health and enjoyment of food. 

Nintendo Eating GIFImage via GIPHY

We live in a world where the more that can get done at once in the shortest amount of time, the better. But how is that affecting us? Well, we’re eating while doing a million other things at once, shoveling food into our mouths and rushing to the next activity. Even eating a meal at a restaurant, an intentional decision to make that specific meal more of an experience and social hour, has become a race to finish huge portion sizes in a short amount of time. Because that’s only fair to the others that are waiting, right? We almost need to re-teach ourselves what once was, when a meal was about sitting down with others, talking about the day, and actually having the luxury of chewing our food. We need to get that phrase that Mom and Dad once taught that we must lick our plates clean before we are allowed to do anything else, free from our minds. Especially when that plate is served for one, but can easily feed two or three! Look, I’m not here to judge anyone’s portion sizes or tell you not to enjoy your food. In fact, I think the main result of this mantra is quite the opposite. By reminding yourself not to eat to the point of discomfort, which we all have done, you’ll end up enjoying your meal even more. Feeling satisfied and satiated. And the best part is, you may even have room for dessert!

This all being said, it’s no wonder the Okinawans have 80% less incidence of heart disease than in the U.S., as well as lower rates of cancer. And I bet they’re smiling after each meal, too. 

Image result for nom nom nom mouse quick meme

5. Plant Slant

Dan Buettner discovered that beans are a staple among the centenarian’s regular diets across each of the Blue Zones. Can I just talk about beans for a minute? It seems like they get such a bad reputation these days, and it makes me sad. There aren’t many natural foods that can give you a healthy source of complex carbohydrates, protein, and a boat load of fiber, all rolled into one small nugget. Yes, they have carbohydrates in them; I think that’s one reason that the mention of a bean may cause that dramatic gasp you may have experienced. But guess what? They also have a low glycemic index (rate at which our blood sugars rise), because of all that fiber that’s in them. Let’s not pretend like the carbohydrates that are in a bean (a natural food) are the same as the carbohydrates found in white breads, white pastas, cookies, and cakes (processed foods, despite their rating of deliciousness). Plus, most Americans are lacking in fiber intake as it is, so why not get it from an unprocessed, whole food, rather than relying on powders, pills, and whatever other synthetic concoction some scientists come up with tomorrow. 

Food Business cartoons, Food Business cartoon, funny, Food Business picture, Food Business pictures, Food Business image, Food Business images, Food Business illustration, Food Business illustrations

Meat is eaten an average of 5 times per month. Guess what? That means these people are only getting protein and iron from a meat source about once a week, and they’re still surviving! Not just surviving, but living to the age of 100 and beyond. There’s a big misconception among us Americans about the amount of protein we need in a day. With all the protein powders, shakes, and bars available wherever you go, it’s not surprising that that’s the case. But the truth is, on an average we actually consume more protein than our body needs. Plus, our only source of iron is not just red meat. What about dark leafy greens, whole grains, potatoes, nuts/seeds, dark chocolate (my personal fave) and wait for it … beans!!

Let me take a moment to clarify that I’m not advocating for a vegetarian or vegan diet by any means. I believe that to be a personal decision and that every individual is different. However, I do believe that we can still be mindful of balancing our sources of food. There are a ton of foods out there that have gone through no fancy form of processing or manipulating, whether to increase its protein content or otherwise, yet they are nutritional powerhouses left just the way they are. And I don’t know about you, but finding beauty in something left untouched is my definition of perfection.

6. Wine at 5:

I think it’s safe to say that for some of us, this might be the best news yet! Apparently, with the exception of the Adventists, people of the Blue Zones drink moderately on a regular basis. Moderately is the key word here – so no, binge drinking on the weekend isn’t going to help you live longer. But, 1-2 glasses of red wine a day during a meal among friends can actually be beneficial to our health. This does make me wonder if it’s more so about the resveratrol found in red wine that may offer protection against heart disease, or if it’s simply about relaxing and enjoying with friends that offers us a dose of happiness we need every day. Either way, CHEERS! 

more wine GIFImage via GIPHY

Advertisements

Simple Messages from the Power 9®

(Alexis and I were the happiest humans when this photo was taken, making it appropriate for this post).

I am going to get a little bit off topic here, but ever since I learned about the Blue Zones (the five places in the world with the longest-lived and healthiest people), I was so intrigued and just had to talk about it. Dan Buettner, a National Geographic Fellow and author, discovered these zones and along with other researchers found nine common factors among them. It is called the Power 9®, and he discusses the diet and lifestyle habits of these individuals who live to be 100 and beyond. In this post I am talking about the first three, and will continue with the rest in future posts. There is so much to say and I am over-excited!

Below are the first three of the Power 9®:

1. Move Naturally    

It seems to be a common mission in this day and age to discover the best and most efficient workout that will result in miracles – whether it’s HIIT training, a workout DVD that guarantees a sculpted body, or a Zumba class offered by the local gym. But when we stop to think about it, being healthy and in shape didn’t begin to exist once gyms and televisions were created. So how was it possible to get a good workout in without the personal trainers, equipment, classes, and machines that are all available to us today? The answer is simple. The world’s longest lived people move naturally throughout the day because their daily chores and activities already incorporate physical labor.

Imagine how many steps a day we would take without the simple pleasure of a car, walking a few miles each day just to do our everyday errands and chores. It’s no wonder we now have to create a tool that we wear around our wrists just to make sure we get at least 10,000 steps a day. Sometimes it’s a struggle to even come close to 10,000 steps without dedicating extra time outside of our daily routines for exercise. Sitting at a desk for 8 hours a day is not quite so conducive to moving naturally.

So what does this mean for us? Do we have to get new jobs that are more physically demanding just to potentially live longer? No – but we just might have to put in a little more effort and get a bit more clever to work with the environment and routine we’ve got.

Here are some ideas:

  • If you do have a low activity job, get up every hour at work and move around, even for just a few seconds. Your mind and muscles will thank you for it.
  • If you do live walking distance from work or any errands you might have, take the opportunity! The environment and your health will thank you for it.
  • Find hobbies and activities that you enjoy that involve movement. Get-togethers with friends don’t always have to involve eating and drinking. Trust me, you’ll have a lot of time to catch up and learn about one another on a hike or walk just as well.

office-workouts-workplace-ecard-someecardsImage via Hostgarcia

…and some suggestions you might have already heard a thousand times

  • Take the stairs instead of the elevator: a free workout for your hamstrings!
  • Park a little bit further away from where you are trying to go. You’re wasting more time trying to find the closest spot possible… since that’s what everyone else is trying to do too.
  • Your workout does not have to be all at once. I don’t think anyone can argue that they do not have 10 minute increments of time on their hands in the day. Take those small amounts of time to move around three times per day, and that is a 30 minute workout right there! And if you still don’t think you have the time, shave off a few of those minutes you’re spending on your phone, watching the television, or on Facebook. (I’m just assuming, but I think it’s most likely a fair assumption).

2. Purpose

According to Dan Buettner’s “Reverse Engineering Longevity”, simply having a sense of purpose can extend our life expectancy up to seven years! I don’t know about you, but I think that’s pretty amazing. Normally, we associate health and longevity with nutrition and exercise, but it extends beyond so much more than that. Our outlook and attitude that we wake up with each day about our lives and the world we live in has a great impact on our overall health. Knowing your purpose means starting each day with a reason to do so, most likely translating into a more positive attitude, motivation, and fulfillment.

Of course, this is easier said than done. Even if we do have a sense of purpose and have always known how we wanted to spend our lives or contribute to society in some way, how common is it to land your dream job or feel that you’re living the life you’ve always wanted right from the start of your independence? Think of how many people complain about their first entry-level positions, or all of the Hollywood stars that started out waiting tables just to pay for their acting/dancing/singing classes. Then think of the answer to that question: Not so common! The point is, everything takes time. Just because you might not be living the exact life you want right now, does not mean it’s impossible to start working toward it, which gives you a purpose in and of itself.

So what do we do to figure out what our purpose is? A purpose does not have any one definition – it can be anything from raising children, to taking care of your grandmother, to being a famous actress, to traveling the world – everything and anything that gives you a reason to wake up in the morning. Do yourself a favor and carve out the time for some self-reflection. Figure out what it is that inspires you, that you feel you are good at, and most importantly, what makes you happy. Then, decide what you can do to take the first step to get there. It could take 1 year or it could 10 years, but at least you’ll feel purposeful on the journey there.

purpose

3. Down Shift

There is nothing more important than identifying stress relief activities or tactics that work for you and that you enjoy. We all experience stress, including those individuals that may live in a more relaxed environment than others. However, the difference between those that utilize techniques to manage the stress versus those that do not have a clear way of understanding the emotion and how to control it, can mean the difference of health and sickness.

This might help to break it down a little bit. Stress not only raises our blood pressure and weakens our immune system, but also causes inflammation in the body. Chronic inflammation can lead to a number of inflammatory diseases including heart disease, diabetes, and cancer. It seems like just another emotion we all deal with on a daily basis, but understanding the effects it can have on our body allows us to prioritize stress management in regards to our overall health.

So what are some ways to deal with stress, since we sure as heck aren’t going to get rid of it altogether?

 Image via GIPHY

Here are some thoughts:

  • Exercise: There’s nothing like some good ‘ol exercise to get your blood flowing and your mind cleared. By raising your feel good hormones (endorphins), it’s a natural way to boost your mood and attitude toward whatever you might be facing. I understand that sometimes it feels like the last thing you would want to do after a long, tiring day, but honestly, have you ever regretted working out once it’s said and done? I always try to imagine how good I will feel after the fact versus continuing to feel the stress and sluggishness of the present moment, and use that as my source of motivation to get me moving – even if it’s as simple as a short walk.
  • Meditation: When is the last time you truly cleared your mind, taking a few moments just for yourself? By focusing solely on your breath, inhale – hold – exhale, it can help to drown out all the background noise in your head, and in turn, clear your mind. With the constant distractions in our everyday lives amplified by the overuse of technology, we sometimes forget the power that just a simple moment of internal peace and quiet can do.
  • Socialization: My favorite stress relief routine identified among inhabitants of the Blue Zones is what the Sardinians choose to do: happy hour. Oftentimes feeling stressed leads to internalization and the desire to be left alone. But sometimes, simply having fun with friends and getting your mind off of what’s worrying you might be just what the doctor ordered. What good will it do to stay home alone and drown in your own anxiety-filled, repetitious thoughts? Surrounding yourself with people that you actually enjoy being around (rather than those toxic individuals that have a tendency to bring everyone down), will boost your mood and probably give you a more positive outlook on any stress you might be dealing with. Whatever might be going on, there is comfort in knowing you are not alone.

I hope that these first three factors were inspiring in some way and gave you something new to think about. We all have the power to improve our overall health despite what our genetic make-up might say. Buettner points out that according to the Danish Twin Study (1995-2005), only 20% of our longevity is determined by genes. So let’s stop making excuses and start getting to work!

pyramid9healthyhabits-300x234.png

 

 

Study it and love it! More to come on the next 6! 🙂