In 2000, an explorer named Dan Buettner traveled to Okinawa, Japan, after reading a fascinating report about the people there. According to information from the World Health Organization, Okinawans have the longest disease-free life expectancy in the world. Buettner, who was then working for National Geographic, wanted to know why.
Buettner’s exploration of what contributes to a long, healthy life did not stop in Japan. He later discovered other longevity hotspots, in places like Italy, Greece, Costa Rica and even California, before finally naming them “Blue zones.” And now, these hot spots are the subject of a new Netflix documentary, Live to 100: the secrets of the blue zoneswhich has already prompted people to start making lifestyle changes.
But what exactly constitutes a Blue Zone? And how to live like a Blue Zoner? It turns out it’s not that complicated. A lot of it is community, regular activity, and lots of plants. Here’s what you need to know.
“Live to 100: the secrets of the blue zones”
Live to 100: the secrets of the blue zones is a four-part series, now streaming on Netflix. It follows Buettner as he takes viewers to regions of the world he has identified as blue zones: Okinawa, Japan, Sardinia, Italy, Ikaria, Greece, Nicoya, Costa Rica and Loma Linda, California, home to a number high number of people. of Seventh-day Adventists.
Throughout the series, the Explorer interviews those who live in the Blue Zones to discover why people in their communities often live so long and healthy. But besides the existing Blue Zones, Buettner also identifies another region of the world that he believes stands out for its long-term population: Singapore, aka “Blue Zone 2.0.”
“(Singapore) demonstrates that we don’t need to be as sick and unhealthy as we are as a nation,” he said. CBS News. “There are other young, economically developed countries that are very culturally diverse and have much better health outcomes. »
Buettner also notes that he is evaluating and studying three new locations, but he has not yet shared where they are.
Netflix
So, what makes a Blue Zone a Blue Zone?
Buettner Blue Zones are areas where the percentage of centenarians appears to be higher than anywhere else in the world, and where rates of middle-age mortality and disease are lower. This, according to Buettner and the Blue Zone researchers, is facilitated by a list of factors called the “Power 9.”
The Power 9 includes natural movements (not pumping iron in the gym, but rather doing things like walking and gardening regularly); a motivation; a lack of chronic stress (people in blue zones still experience stress from time to time!); moderate alcohol consumption; faith; commitment to caring for loved ones; a healthy social circle; eat until about 80 percent full; and finally, consume mainly whole plant-based foodslike beans and grains.
“The essence of the Blue Zones is that people live long, not because of what we think. They don’t follow diets, they don’t follow exercise programs, they don’t take supplements,” Buettner said. “They’re not interested in health, which is a big divide in the United States, because we think health is something that should be pursued.”
But no matter where in the world you reside, anyone can live like a Blue Zoner, Buettner believes. And it doesn’t matter how old you are now. “Starting at any age will make you live longer,” says the explorer. “At 60, you could potentially add six more years. And at age 20, if you’re male, you could potentially add another 13 years if you live in a blue zone, as opposed to the standard American lifestyle.
If you want to adopt some of the lessons from the Blue Zone documentary, one of the best, and arguably easiest, places to start is to start with your plate. Below, we’ve included whole-food, plant-based recipe ideas to help you create a meal plan that looks straight out of a blue zone. And for even more ideas, you can find our vast collection of recipes here.
Eat Like the Blue Zones: Complete Plant-Based Recipes to Try Now
1 Mexican Black Bean Bowl
This savory, flavor-packed Mexican-style bowl features corn, sweet potatoes, tomatoes and black beans with a generous dollop of tangy vegan yogurt. It’s nourishing, comforting, and ready to become one of your new go-to dinners. If you want to take it a step further, you can add squash to achieve the Three Sisters effect (this is a way of eating championed by many Native Americans, where corn, beans, and squash are eaten together, enhancing each their nutritional value).
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2 Warm salad of lentils, sweet potatoes and arugula
Perfect for the cooler months of the year, this simple salad features warm ingredients, like lentils and sweet potatoes. It’s hearty but light, and the ideal blend of tangy, salty and sweet. To really embrace the Blue Zone lifestyle, consider replacing the sweet potato with purple sweet potato, a staple food of the Okinawans.
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Richa Hingle
3 Spicy Buffalo Chickpea Tacos
In Ikaria, chickpeas are a must. Embrace them with this spicy, flavor-packed chickpea taco recipe that’s truly a crowd-pleaser, especially when you serve it with lots of ranch. Just because you’re trying to eat more whole foods doesn’t mean you have to miss Taco Tuesday.
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4 Pineapple-Cashew Fried Rice
If you’re a fan of pineapple on pizza, wait until you try this pineapple fried rice. The vibrant and aromatic recipe also contains additional protein in the form of cashews and homemade chickpea roe. If you prefer to do things the Okinawan way, consider adding tofu and lots of stir-fried vegetables as well.
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Sarah Bond
5 Tabbouleh salad with bulgur
Tabbouleh is already a vegan classic and a staple in regions like the Greek Blue Zone of Ikaria. It’s fresh, it’s light, it’s delicious, and it’s packed with nutrient-dense ingredients, including tomatoes, scallions, herbs, and bulgur.
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Sam Turnbull
6 Tuscan Pasta with Beans and Sun-Dried Tomatoes
Creamy, comforting pasta can be both healthy and tasty, and this recipe proves it. With white beans, sun-dried tomatoes, spinach, garlic and onions, it’s a Sardinian-approved dish full of nutritious ingredients, but it’s also hearty and full of flavor.
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7 Baked Italian vegetable plate
For those days when you want something simple, but don’t want to miss out on nutritious ingredients, add this delicious Italian skillet recipe to your favorites. It’s packed with all kinds of tasty veggies, but the real star of the show is the light tomato marinade.
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To learn more about plant-based whole foods, read:
Charlotte is a writer and editor based in sunny Southsea on the south coast of England.
