Add Years to Your Life With the Blue Zone Diet

Some people dream of traveling the world or winning the Lotto. Others hope to live to 100. In today’s world of convenient, fast food and increasingly sedentary lifestyles, more people face the harsh reality of chronic conditions and high-risk mortality. But what if there was something you could do to become one of the longest-living people in the world? The Blue Zone Diet can set you on the right path toward a healthy lifestyle and a long-lasting life.  What Is the Blue Zone Diet? What do Okinawa, Japan, Sardinia, Italy, and Ikaria, Greece, have in common? They’re among a handful of Blue Zones with the highest ratio of centenarian populations. Michael Poulain and Gianni Pes initially identified Sardinia as having the most significant number of male centenarians, reporting their findings in a peer-reviewed journal. Later, Dan Buettner — American author and fellow of National Geographic — dug deeper, uncovering five geographic areas with the longest life span.  Buettner identified nine lifestyle choices contributing to longevity, each practiced by Blue Zone populations for generations: Move naturally: Rather than spend hours at the gym, they make easy, natural movements, such as gardening or going for a leisurely walk. Purpose: Know your sense of purpose when you wake up each day.  Downshift: Find coping skills to reduce stress. 80% rule: Eat the smallest meal in the late afternoon or early evening and then avoid eating until the next day. Plant slant: Consume a plant-based diet, eating meat only five times monthly. Wine: Regularly and moderately drink alcohol with friends and family. Belonging: Find a group to belong to — many centenarians are members of a faith-based community. Loved ones first: Always put your family first — love your spouse and take care of your elders. Right tribe: Find a social circle to enjoy quality time together. Although the nine pillars are each crucial components of a long-lasting life, the Blue Zone Diet is perhaps the most important. People living in Blue Zones eat whole foods, avoiding processed goods. They forgo dairy and opt for fish over meat. Other rules entail limiting eggs to three times weekly, consuming a cup of beans daily and snacking on nuts.  Naturally, they also significantly reduce their sugar intake and drink simple beverages. Likewise, if giving up bread is difficult, Blue Zone centenarians stick with sourdough.  Eat Like a Centenarian: 5 Blue Zone Recipes  Adopting a Blue Zone lifestyle is easier than you think, and there are hundreds of nourishing Blue Zone Diet-inspired recipes for you to try. Here are five easy recipes for health and longevity. Mango Salad With Avocado and Black Beans It doesn’t get easier than chopping a few vegetables and stirring them together in a bowl. This mango salad with avocado and black beans only takes 15 minutes to prepare, leaving you with a delicious and tangy plant-based meal for two.  You’ll want to chop a peeled mango and avocado, halve cherry tomatoes, and chop a deseeded red chili and red onion. Drain and rinse a can of black beans — always buy them in water, not brined — and toss in half of a small pack of chopped coriander. Finally, zest and juice a lime.  Vegan Warm Lentil, Sweet Potato and Arugula Salad Just one cup of lentils is 24 grams of protein, making it an excellent option for plant-based eating. To reap the benefits of this fast-cooking legume, whip together a warm lentil, sweet potato and arugula salad. Mix diced sweet potatoes, olive oil, salt and pepper in a bowl, spreading the mixture evenly on a greased baking sheet. Bake for 30 minutes at 375 degrees Fahrenheit until tender and slightly golden. Make a dressing of olive oil, soy sauce, maple syrup, whole-grain mustard and apple cider vinegar in another bowl. Toss in arugula, cooked lentils and roasted sweet potatoes for a warm salad. Veggie Champuru With Cabbage Veggie Champuru is an Okinawan staple of the Blue Zone Diet. Stir-fry tofu for two minutes until golden brown and set aside. Using the same pan, stir-fry garlic, carrots, thinly sliced cabbage and leaf stems from greens for another two minutes. Then add the leaves and cook until they wilt. Stir in some soy sauce and sprinkle sesame seeds over the top. You can serve this with steamed sweet potatoes. Sardinian Minestrone  After visiting each identified region, Buettner developed several Blue Zone recipes, including a Sardinian minestrone. He soaks dried garbanzo, pinto and white beans overnight to be ready the following day.  Then he chops and sautées onions, celery, carrots, and garlic on low heat until the onions are translucent. He adds a can of tomatoes, diced potatoes, bay leaf, oregano, and beans, allowing them to simmer until tender.  The slow cooking process could take all day, so Buettner adjusts the amount of water so the soup is slightly thick without becoming a stew. He serves it with an avocado and freezes the leftovers. Tip: For a quicker batch, use an Instapot for five minutes and allow the cooker to cool on its own. Pistachio-Crusted Rainbow Trout Fish is an important protein source for longevity. Therefore, you might want to try a crunchy pistachio-crusted rainbow trout. Although the dish has several components, it’s an easy meal you can make in under an hour. Trout contains heart-healthy omega-3 fatty acids and vitamins B-12 and D. Pistachios are also enriched with antioxidants and nutrients.  Blue Zone Criticism Like all viral lifestyle plans, the Blue Zone Diet is not without its critics. Saul Newman from Oxford University believes the Blue Zones don’t actually exist. In fact, Okinawa is rife with child poverty, infectious disease and murder per capita. There is also a high consumption of spam and more KFC fast-food restaurants than anywhere else.  In his Blue Zone criticism, Newman also cites inaccurate birth records for the high number of centenarians in specific territories. Nearly 82% of supercentenarian records in the U.S. were from before birth certificates were introduced, and after that, these numbers dwindled. He points to similar findings in Italy.  Is Newman’s theory about the Blue Zones accurate? Even with discrepancies, few would deny the longevity benefits of eating healthy, moving your body, reducing stress and cultivating close relationships. Live Long on the Blue Zone Diet Following the Blue Zone Diet won’t allow you to live forever, but it can help you achieve a long, healthy life. Adopting healthier lifestyle choices for your mind and body is always the best choice.

Making new recipes can be fun but expensive. You’re not alone if you need to stick with a limited weekly grocery budget. Most people look for coupons and shop during sales, but you can have more fun in the kitchen without breaking the bank. Check out these cheap, healthy dinner ideas to make daily meals more enjoyable. 1. Rice With Scrambled Eggs and Veggies Rice is one of the most affordable carbohydrates available at grocery stores. Buy a big bag to make the most of your purchase. You’ll have weeks of rice-based meals at your disposal. Mix a cup of cooked rice with a 50-cent can of veggies, plus a scrambled egg or two. They contain over 12 grams of protein per egg, so a single bowl will keep you full while adding extra nutrients to your diet. 2. Veggie and Chicken Sheet Pan Dinner The next time you’re at the grocery store, get a container of chicken breasts. If you slice them in half and freeze them in individual bags, they’ll stay fresh in your freezer for a few months. Defrost a bag in your fridge overnight to make a sheet pan dinner. If you bake your chicken breast on a sheet of tin foil alongside fresh broccoli florets and carrot slices, you’ll have an entire dinner finished in less than a half hour. 3. Tuna Pasta Salad Stop by the tuna can aisle during your next grocery store trip. They’re often on sale and fit the tightest budgets. Mix a can with half a box of cooked pasta. If you add your favorite spices or sauces, you’ll easily make a delicious pasta dinner. Tuna is full of unsaturated fats, which decrease the risk of some diseases related to too much saturated fats in daily diets. Enjoy the nutritious seafood as a cold or warm dinner.  4. Spicy Chicken and Baked Sweet Potatoes Chicken breasts and thighs pair perfectly with sweet potatoes. Bake a few budget-friendly potatoes in your oven until they’re soft enough to slice in half. Top with shredded chicken, hot sauce and butter for a tasty meal. You’ll get plenty of fiber in each bite since sweet potatoes are naturally fibrous and packed with nutrients. This is also a great dinner idea if you want to make some leftovers. The potatoes and chicken will store well in your fridge for a few days. Make a few simultaneously to meal prep without any extra effort. 5. Whole Wheat Quesadillas Regular tortillas are primarily sources of carbohydrates. They have little nutritional value, but you could make them healthier by opting for whole wheat tortillas instead. Whole wheat products contain more of the nutrients that become lost in the bleaching process. Use whole wheat tortillas to make quesadillas with your favorite cheese. It’s a cheap, healthy dinner idea that works if you have at least a few dollars to spend. When you have a bit more, try getting sprouted grain tortillas. They’re healthier options than whole wheat because they contain vitamins C and B along with digestive enzymes that are easy on blood sugar levels. 6. Ground Turkey Chili Chili is a classic cheap meal. You just need pinto beans, chili spices and beef broth. Add a pound of ground turkey to increase the protein in your dinner. Ground turkey is lower in fat than ground beef, so you’ll have a healthier dinner if you’re trying to cut down on your fat intake. Ground turkey averages $3.27 per pound, which could significantly cut down your grocery bill if you’re currently buying the average $5.35 pound of ground beef for multiple weekly meals. 7. Stuffed Bell Peppers People often make stuffed bell peppers for special occasions, but they’re actually a cheap meal you can make any time. Get one to two bell peppers per person and stuff them with cooked rice, marinara sauce and your preferred ground protein. If you don’t have room in the budget for ground beef, substitute pinto or black beans. They only have to cook for 15 minutes in your oven if you cook your rice and brown your beef ahead of time. Stuffed peppers also freeze well. Make a casserole dish full of them and you’ll have dinner ready for a week. 8. Peas and Ham Pasta The pasta and veggie aisle can lead to an incredible dinner. Combine a box of pasta and two cans of beans with just a few dollars. Afterward, you bring them home and stop by a butcher’s shop for a whole ham. The upfront cost will be slightly higher than a few pounds of ground beef, but you’ll get numerous pounds of ham you can cube. Cubed ham, peas and pasta have everything you need in a meal. You’ll get healthy fats, vitamins, carbs and sodium. Save the leftover cubed ham pieces for salads and casseroles. They’ll also freeze for future use or taste incredible in soup. 9. Air Fryer Bacon and Brussels Sprouts Bacon is an excellent breakfast treat and a healthy source of protein when consumed in moderation. 100 grams or ⅔ cups includes potassium and magnesium alongside protein, sodium and iron. Fry a pound of bacon in an air fryer until they’re cooked slightly under the crispiness you prefer. Wash and shred a pound of Brussels sprouts before frying them for a few extra minutes with the bacon broken into pieces. You’ll have a savory salad ready to go in minutes and able to serve at least two to three people. 10. Pinto Bean Soup Beans aren’t just good for dips, casseroles and burritos. They also make the foundation of many soups. Get a few cans of pinto beans and vegetable broth when you’re hungry in the evening. Warm them in a pot along with spices like cumin, chili powder, garlic powder and oregano. It’s a protein-packed soup that’s perfect for long nights and those last few days before your next paycheck lands in your bank account. Have Fun Trying Cheap Healthy Dinner Ideas There are plenty of cheap, healthy dinner ideas you can try when you want to change up your diet. Explore the possibilities of pinto beans, different meats and veggies. You won’t have to overspend to eat something different or get more nutrients in your daily meals.

Making a nice meal is the perfect to make your night in extra special. Here are some of the best romantic dinner ideas for two you can make without much prep. 1. Chicken Satay Skewers With Spicy Peanut Sauce This chicken satay skewer recipe is flavored with a coconut milk, honey and curry marinade. It also uses a spiced peanut dipping sauce. You can sprinkle lime juice to add some tartness. This dish pairs beautifully with a side of coconut rice, grilled pineapple or stir-fried vegetables.  2. Quinoa Pasta With Garlic Sauce and Amaranth Bread Most romantic dinner ideas for two focus on lobster, steak and salmon — where’s the love for vegetarian couples? Fortunately, this vegetable quinoa pasta recipe, its garlic alfredo sauce and the amaranth bread side dish are entirely vegan. Best of all, it’s rich and delicious.  3. Shrimp Linguini With Roasted Red Pepper Sauce If you’re looking for classic dinner ideas for two, look no further — this shrimp linguini recipe combines creamy parmesan sauce with fiery roasted red peppers. While it might seem simple, it’s easy to make and hard to mess up. Plus, it’s sure to taste amazing.  4. Chili Roasted Tofu With a Minted Pomegranate Relish If you want another delicious vegan recipe, look no further. You serve the chili roasted tofu dish, the citrus chili marinade and the pomegranate relish on a bed of millet and avocado slices. This tart, spicy flavor profile is perfectly balanced. 5. Steak au Poivre With Cognac Cream Sauce  This fragrant French dish features peppercorn-encrusted steaks and a creamy, caramel-like cognac sauce. Although a steak au poivre recipe may sound more challenging than most dinner ideas for two, it’s absurdly easy — you only need to cover the meat in peppercorns and sear it.  6. Lemon Garlic Baked Salmon and Asparagus Easy dinners are just as romantic as complex ones. This one-pan salmon dish is infused with herbs, garlic and lemon juice. Surprisingly, the savory, tangy flavor isn’t even the best part about this recipe — the best part is that it finishes roasting in only 10 minutes.  7. Marry Me Chicken With Roasted Veggies Romantic dinner ideas for two can’t get better than a flavorful chicken recipe called “marry me” chicken. The light, creamy sauce, sun-dried tomatoes, lemon zest, seasoning and parmesan will practically melt in your mouth. Roasted vegetables, garlic bread and pasta make good pairings. 8. Curried Butternut Squash Soup Not every romantic dinner has to have unpronounceable French words in its name to be tasty. This curried butternut squash soup recipe is an inspired take on a traditional cozy meal. The curry powder, fresh ginger and cilantro elevate it, creating an unforgettable flavor profile.  9. Arctic Char With Pistachio Gremolata While arctic char has a flavor profile similar to salmon, it’s milder. If you’re intrigued, consider making this arctic char and pistachio gremolata dish. It’s zesty, fresh and slightly nutty. Since nuts are aphrodisiacs, it’s one of the best romantic dinner ideas for two. 10. Roasted Butternut Squash Soup With Creme Fraiche This dish elevates a beloved classic using sautéd shallots, rich cream, and tangy creme fraiche. Making a roasted butternut squash soup recipe that’s this tasty practically guarantees a successful date night. There are even dairy-free substitutions available for vegans. 11. Rack of Lamb With Red Wine Sauce What dinner ideas for two are more romantic than lamb and red wine? This roasted rack of lamb dish pairs aromatic rosemary, thyme and chives with a rich merlot sauce. The recipe’s author says to use drinking wine, meaning no one will judge you for sneaking sips while cooking.  12. Strawberries and Champagne Cheesecake Who said you can’t have dessert for dinner? This creamy, champagne-infused cheesecake recipe topped with fresh strawberries and chocolate drizzle is indulgent and sweet — the perfect pairing for a romantic night in with your special someone. The flavors are bold yet balanced.  13. French Onion Soup With Brûléed Blue Cheese French onion soup is a classic. If you’re a fan, you’ll love this brûléed blue cheese dish for its unique take on the original. Who doesn’t love gooey cheese with golden brown edges dripping over toasted bread and a rich, tangy broth? 14. Pikliz Oysters With Lemon Herb Couscous This oysters with pikliz dish is one of the most romantic dinner ideas for two. After all, some people consider oysters to be aphrodisiacs. You’ll love their hearty, savory flavor profile paired with a bold, pickled vegetable mixture. While oysters are delicious on their own, a tangy mignonette sauce of minced shallots, white peppercorns, sea salt and red wine vinegar will elevate their flavor profile to new heights. Also, you should know lemon herb couscous is essential as a side dish.  15. Lemon Butter Scallops Over Parmesan Risotto You’ve probably heard of scallops and risotto if you’ve watched cooking shows. While they seem fancy and complicated, they’re actually simple. This lemon butter scallop recipe uses parmesan, garlic, white wine and shallots to make a rich, savory base.   16. Steak Frites with Black Garlic Butter You’ll fall in love with this flavorful steak frites recipe if you try it. The potatoes fried in peanut oil and sprinkled with salt taste heavenly. Also, it'll be life-changing if you’ve never had umami-rich black garlic butter. Of course, you can’t go wrong with a juicy steak, either. 17. Lobster Mac and Cheese With a Breadcrumb Crust Who has time to spend hours in a kitchen on date night? This lobster mac and cheese recipe only takes an hour and is hands-off. Doing barely any work and still getting to eat a cheesy dish with savory lobster and a toasted breadcrumb crust is the perfect way to spend the night. 18. Crab Cakes With Remoulade Sauce Remoulade sauce always makes a classic crab cake recipe tastier. It should be your go-to if you’re looking for a simple, high-end seafood dish. Once you shape and pan-fry the crab, you get to coat it in lemon zest and creole seasonings and then dip it in a creamy southern sauce. 19. Filet Mignon With Truffle Oil and a Balsamic Sauce Filet mignon is incredibly tender and lean — it’s actually one of the most prized cuts you can buy. Naturally, this filet mignon dish is one of the most romantic dinner ideas for two. The juicy meat, reduced balsamic sauce and black truffle oil make for a mouthwatering meal.  20. Hearty Beef Stew Pot Pies Sometimes, a romantic date night is similar to a cozy night in. In those cases, a beef stew pot pie dish is one of the best dinner ideas for two. Sirloin steak topped with a beef-broth vegetable mixture, sprinkled with peppercorn and covered in a flaky pastry is the perfect meal. Enjoy Your Romantic Dinner for Two Whether you’re celebrating a special occasion or just want to show off to your partner, these date-night dishes are sure to impress. Although their names may sound daunting, most of them are easy to make, even for beginners.