8 minute read
919 Magazine Jan/Feb 2020- Morrisville/RTP
How to Live a Healthy, Happy Life in the 919
By G. CLEVELAND KILGORE 919 Magazine Writer
Blue Zones is a registered trademark used with permission for this 919 Magazine article
How long should 919’ers expect to live on average? If you guessed about 78 years, you’re in the ballpark.
In North Carolina, Orange County has the highest life expectancy for males at 78.91 years, followed by Wake
County at 78.81. Durham County ranks 14th at 76.68. Swain, Columbus and Robeson counties are at the bottom, with all three less than 71 years – illustrating the wide range of longevity in the state, according to the Institute for Health Metrics and Evaluations.
And a 2018 study published in The Journal of the American Medical Association, ranked North Carolina 36th among the 50 states in terms of life expectancy at 77.9 years. That’s significantly better than Mississippi, West Virginia and Alabama, all at the bottom of the list – but far below Hawaii, California, Connecticut, Minnesota, New York, Massachusetts, Colorado, New Jersey, and Washington, all of which are above 80 years.
But is this how it must be? In the 919 in the 21st Century, isn’t a longer life-span possible?
Interestingly enough, the answer is yes – at least according to research, statistics and other information about Blue Zones – a concept that grew out of demographic work originally outlined in the Journal of Experimental Gerontology that identified the region in the Italian island of Sardinia as having the highest concentration of male centenarians.
Then, in 2005, National Geographic magazine featured a cover story – “The Secrets of a Long Life”, written by Dan Buettner – which identified five areas in the world that had the highest concentration of male centenarins: Sardinia; Okinawa, Japan; Costa Rica’s Nicoya Penninsula; a cluster of Seventh-day Adventist in Loma Linda, CA; and the Greek island of Ikaria.
Residents in these places produce a high rate of centenarians, suffer a fraction of the diseases that commonly kill people in other parts of the developed world, and enjoy more years of good health, according to the research.
That’s right. Huge numbers of individuals living well into their 90s and beyond. And it comes down to some reality simple principles:
Is this how it must be? In the 919 in the 21st Century, isn't a longer life-span possible?
About The Blue Zones
Original 5 Blue Zones
The term first appeared in a 2005 National Geographic Magazine cover story, “The Secrets of a Long Life”. The concept grew out of demographic work outlined in the Journal of Experimental Gerontology, identifying the region in Sardinia as having the highest concentration of male centenarians.
+ The Italian island of Sardinian
+ Okinawa, Japan
+ Costa Rica’s Nicoya Peninsula
+ Loma Linda, California (among Seventh-day Adventists)
+ The Greek island of Ikaria
Residents of these places produce a high rate of centenarians, suffer a fraction of the diseases that commonly kill people in other parts of the developed world, and enjoy more years of good health, according to the research.
Characteristics of Blue Zones
Family – put ahead of other concerns
Less smoking
Semi-vegetarianism
Constant moderate physical activity
Social engagement
Legumes (commonly consumed)
Lessons on Blue Zones Lifestyle
Moderate, regular physical activity
Life purpose
Stress reduction
Moderate caloric intake
Plant-based diet
Moderate alcohol intake, especially wine
Engagement in spirituality or religion
Engagement in family life
Engagement in social life
Don’t smoke
Have a moderate caloric intake, with a semi-vegetarian diet.
Avoid stress whenever possible
Engage in spirituality.
Have a robust family life
The studies noted – and a number of follow-up reviews indicated – it’s that simple, as complicated as it might seem to accomplish.
919 Farmers Markets
Among the first steps in attaining a Blue Zones lifestyle – and extending life – is the right diet, including fresh vegetables and fruits.
This is a partial list of local Farmers Markets that make it easy and convenient to obtain farm-fresh produce.
State Farmers Market: 1201 Agriculture St, Raleigh Mon-Sat, 5 am-6 pm Sun, 8 am-6 pm ncagr.gov
Western Wake Farmers’ Market: 260 Town Hall Blvd, Morrisville Sat, 8 am-12 pm (Apr-Nov) Sat, 9:30 am-12 pm (Dec-Mar) wwfm.ag
Cary Downtown Farmers Market: 135 W Chatham St, Cary Sat, 8 am-12 pm (Apr-Nov) Sat, 9 am-12 pm (Dec-Mar) caryfarmersmarket.com
Durham Farmers’ Market The Pavilion at Durham Central Park: 501 Foster St, Durham Sat, 10 am-12 pm (Dec-Mar) Sat, 8 am-12 pm (Apr-Nov) Wed, 3-6 pm (Apr-Oct) Durhamfarmersmarket.com
Holly Springs Farmers Market: W Ballentine St, Holly Springs 1st & 3rd Sat, 9:30 am-12 pm (Nov-Apr) Sat, 8:30 am-12:30 pm (May-Oct) hollyspringsnc.us/319/Farmers-Market
Apex Farmers Market: 220 N Salem St, Apex 2nd & 4th Sat, 9:30 am-12:30 pm (Dec-Mar) Sat, 8:30 am-12:30 pm (Apr-Oct) apexfarmersmarket.com
Wake Forest Farmers Market 235 S Taylor St, Wake Forest : 10 am-12 pm, Sat (Nov-Mar) 8 am-12 pm, Sat (Apr-Oct) wakeforestmarket.org
South Durham Farmers Market Greenwood Commons Shopping Center: 5410 NC Highway 55, Durham Sat, 9 am-12 pm, (Nov-Mar) Sat, 8 am-12 pm (Apr-Oct) Southdurhamfarmersmarket.org
Growers Market of Fuquay-Varina: 102 N Main St, Fuquay-Varina 8:30 am-12:30 pm, Sat (Apr-Sep)
Midtown Farmers’ Market The Commons at North Hills : 4150 Main St, Raleigh 8 am-12 pm, Sat (Apr-Sep) midtownfarmers.com
Eating for Longevity
Unlike traditional “lose weight” diets, eating for longevity is tasty and even invigorating. Best-selling Author Dan Buettner’s book, The Blue Zones Kitchen: 100 Recipes to Live to 100, focuses on specific research of the healthiest and happiest communities in the world – rather than quantity and calorie counting.
For Buettner, it’s all about taste and longevity – inspired by the tasty and nutritious foods from spots around the world that boast the highest percentage of centenarians.
With permission- Blue Zones
Filled with 100 longevity recipes, the recipes are built on decades of research. Each dish, according to Amazon.com, is both healthy and tasty, including: Sardinian Herbed Lentil Minestrone; Costa Rican Hearts of Palm Ceviche; Cornmeal Waffles from Loma Linda, CA; and Okinawan Sweet Potatoes.
Each recipe uses ingredients and cooking methods proven to increase longevity, wellness, and mental health. The recipes also include lifestyle tips (including the best times to eat dinner and proper portion sizes), all gleaned from countries as far away as Japan and as near as Blue Zones project cities in Texas. Innovative, easy to follow, and delicious, these healthy living recipes – according to the Amazone.com review – make the Blue Zones lifestyle even more attainable – thereby improving health, extending life, and increasing happiness.
A Blue Zones Recipe: Sardina Longevity Soup
Sardinia Longevity Soup
With permission- The Blue Zones
INGREDIENTS
1⁄ 2 c dried peeled fava beans
1⁄ 2 c dried cranberry beans
1⁄3 c dried chickpeas
7 tbsp extra-virgin olive oil
1 med yellow or white onion, chopped
2 med carrots, peeled and chopped
2 med celery stalks, chopped
2 tsp minced garlic 1
(28 oz) can, crushed tomatoes
3 med yellow potatoes, peeled and diced
1 1⁄ 2 c chopped fennel
1⁄4 c loosely packed fresh Italian flat-leaf parsley leaves, chopped
2 tbsp chopped fresh basil leaves
2⁄3 c Sardinian fregula, Israeli couscous, or acini di pepe pasta
1⁄ 2 tsp salt
1⁄ 2 tsp freshly ground black pepper
1⁄4 c finely grated pecorino Romano (about 2 ounces)
DIRECTIONS: Soak the fava beans, cranberry beans, and chickpeas in a large bowl of water for at least 8 hrs (or up to 16 hrs (overnight). Drain in a colander set in the sink. Rinse well.
Warm 3 tablespoons of the olive oil in a large soup pot or Dutch oven set over medium-high heat. Add the onion, carrots, and celery; cook, stirring often, until soft but not browned; about 5 minutes. Add the garlic and cook until fragrant, about 20 seconds.
Stir in the tomatoes, potatoes, fennel, parsley, and basil, as well as the drained beans and chickpeas. Add enough water (6 to 8 cups) so that everything is submerged by 1 in.
Raise the heat to high and bring to a full boil. Reduce the heat to low and simmer slowly, uncovered, until the beans are tender, adding more water as necessary if the mixture gets too thick, about 1 1⁄ 2 hrs.
Stir in the pasta, salt, and pepper. Add up to 2 cups water if the soup seems too dry. Continue simmering, uncovered, until the pasta is tender, about 10 min.
Pour 1 tbsp of olive oil into each serving bowl. Divide the soup among them and top each with 1 tablespoon of the grated cheese.
Tip: You can vary the beans in the minestrone: pinto beans make a good substitute for cranberry beans; great northern or cannellini beans, for the favas.
Tip: Use the stalks and fronds that come off a fennel bulb for the most intense flavor. No feathery fronds on the bulb? Add a teaspoon of fennel seeds to the aromatic vegetables you sauté to begin the dish.
Tip: Add other fresh vegetables from the garden or market, such as zucchini, cabbage, green beans, and cauliflower or broccoli florets.
Tip: Want a stronger tomato taste? Stir in a tablespoon or two of tomato paste. You get the idea!
