icon-account icon-glass

Join the community!

We'll keep you up to date with interesting news, product information and offers so you never miss out.

No boring newsletters and we'll never share your address. You can unsubscribe at any time.

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.
The Glow Booster
Collagen supplement for skin.

What Is The Blue Zone Diet?

26th January 2023

26th January 2023

By Adele Webb

We all want to live a healthy and prosperous life – right? This world is a rollercoaster and yet we are always seeking new ways to improve our lifespan to ensure we reach the ripe old age of 100. This is exactly what Dan Buettner, a National Geographic explorer, questioned with his Blue Zone Diet discovery! The term ‘Blue Zone’ may be unfamiliar to some, but what was revealed is fascinating, not to mention uplifting.

In 2000, Buettner set about his quest to find the secrets to longevity and came back with 5 places in the world in which the residents lived longer and happier lives…and still do today. Okinawa in Japan, Sardinia in Italy, Nicoya in Costa Rica, Ikaria in Greece, and Loma Linda in California were all branded the places with the world’s longest-living people due to their healthy habits.

There is high speculation as to whether our genes play a role in how long we live, however the Danish Twin Study in fact established that on average, only 20% is influenced by genes, and instead, it is all down to what we consume and the activities we partake in, as well as our frame of mind. The 5 chosen Blue Zone countries each have their own habits which slightly differ between them:

  • Okinawa, Japan – Okinawans grow their own gardens which results in several things: they keep active through the gruelling nature of garden upkeep, gardening is a natural stress relief - so their minds are kept healthy, and they also grow their own fresh produce to help keep their bodies in check. Homegrown produce is always better!
  • Sardinia, Italy – Sardinians limit their meat intake and only consume it on Sundays and special occasions. In return, their diet is focused on whole grains, vegetables, beans, and fruit, and they consume these for most of their meals. Surprisingly enough, they also indulge in a glass or two of red wine daily – who would have thought, huh?
  • Nicoya, Costa Rica – Nicoyans banish the heavy pre-bed feasts and delight in a light, early meal instead, with diets centering around corn, beans, and squash. Wholesome and hearty!
  • Ikaria, Greece – Ikarians stick to the Mediterranean diet which means plant-based foods are a focus here: vegetables, legumes, fruits, nuts, seeds, herbs, and spices are consumed on the daily. Also, due to their Orthodox Christian beliefs, they frequently partake in fasts as their religious practice.
  • Loma Linda, California – Lastly, the community who live in Loma Linda follow a vegetarian or pescatarian diet and mostly try to limit sugar, salt, and refined grains.

Blue Zone Food Guidelines

Although there are variations between them, it was noted that these places collectively shared similarities in what they put into their bodies. We know you are too intrigued as to how you can switch up your own eating habits to provide a longer life…so follow this Blue Zone Food Guideline to start your journey to a prosperous adventure.

  1. Plant Slant

As a rule of thumb, you need to ensure that 95% of your food group is from a plant or plant-based product. This means keeping your favourite fruits and vegetables stocked up at all times – this is the best way forward. Think apples, oranges, broccoli, carrots…you name it! Just eat the rainbow and you will be where you want to be. Fresh produce is not always obtainable, we get that, so as a substitute, frozen vegetables are also fine. Many oils also derive from plants, so switch out animal-based fats like butter and cook your veggies with olive oil. Evidence has supported the consumption of olive oil as it lowers bad cholesterol and increases the good. Just don’t go overboard here.

  1. Limit Meat

Only eat meat twice a week (or less if feasible). Your limited meat intake should be focused on either free-range chicken, family-farmed lamb, or pork, with meats raised industrially swiped to the side. Processed meats are a massive no here…say goodbye to your beloved hot dogs and sausages. Most of the Blue Zone people only ate a small amount of meat, with these being their own pig or goat for example. If you would prefer to not consume meat at all (you go), then there are plenty of plant-based protein alternatives on the market that can take their place. We suggest lightly sauteed tofu…cooked with a little bit of olive oil – perfection!

  1. Go Whole

This next one can be tricky in today’s day and age. It is certainly easier to pick up the nearest convenient product you can find, but eating whole foods is admired here. The general consensus is to avoid factory-made foods, avoid foods wrapped in plastic, consume products made with no more than five ingredients, and definitely banish pre-made ready meals. For guidance, take a gander around your local farm shop – I’m sure there will be plenty of whole foods to sink your teeth into there.

  1. Slash Sugar

As we all know…sugar is a no. It’s as simple as that. Consume no more than seven added teaspoons a day – the Blue Zone locations mainly consumed foods with no added sugar and sweetened their tea with honey instead of spoonfuls of the sweet-tasting soluble carbohydrates - guilty? Obviously you cannot avoid this addictive stuff completely, and naturally occurring sugars in fruit are fine, just make sure to throw away your much-loved cakes, cookies, and chocolate bars to overcome sugar addiction – it’s the thing of the past. We suggest only consuming sweet foods on celebrations, think birthdays and Christmas. You will also look forward to it so much more!

  1. Daily Beans

Beans, beans they are good for your heart…well actually these small morsels are the building block of Blue Zone diets. Black beans in Nicoya, white beans in the Mediterranean, and soybeans in Okinawa, beans are consumed on the daily. You may or may not know that they are in fact made up of 21% protein and 77% complex carbohydrates which results in slow and steady energy instead of rapid spikes from refined carbohydrates. For guidance, ensure your cupboards are always fully stocked with a variety of cans – these can be a fantastic addition to salads, and for those who love hummus, make your very own with chickpeas, or try chickpea soup! Yes, these count.

  1. Beverage Rule

The Blue Zone beverage rule is straightforward: drink coffee for breakfast, tea in the afternoon, and wine at 5pm – with water at arm’s reach throughout the day. Never consume fizzy drinks, including the diet variety (sorry). Why not try our Detox Booster tea – full of healthy ingredients, this easy-to-use powder can support your immune system and maintain a healthy PH balance. For water, it is recommended to quench with seven glasses daily with studies saying that amplified hydration heightens the blood flow and reduces the chance of blood clots. As for coffee and red wine: coffee is said to lower rates of dementia and Parkinson’s disease (despite the caffeine scare), whilst red wine has been found to help your body absorb antioxidants.

Super Blue Foods

At least three of The following foods and drinks should be integrated into your daily Blue Zone diet:

  • Greens – like kale, spinach, fennel tops, and chards
  • Beans – lentils, black beans, pinto beans
  • Nuts – almonds, peanuts, sunflower seeds, cashews, all are good!
  • Sweet potatoes
  • Olive oil – extra-virgin is usually the best here
  • Oats
  • Fruits
  • Green matcha or herbal teas – there are plenty to choose from!
  • Turmeric – either as a spice or tea

Summary

Whichever walk of life you are on, as the year 2023 starts its ascent, I’m sure we are all on the lookout for ways we can better ourselves both physically and mentally whilst ensuring the longevity of our journey. The Blue Zone Diet is both aspiring and easy to follow, with the benefits apparent in all five locations: Ikaria, Okinawa, Sardinia, Nicoya, and Loma Linda. Small changes are the best step forward, switching up your lifestyle slowly but surely will provide a world of good. Let’s be inspired by other cultures and adopt their happy nature. Life is for living after all right?

Need Expert Advice?

Other Insights

Top 5 Benefits of Mushroom Coffee | Meet The Wellness Blend
Introducing The Wellness Blend, a revolutionary mushroom-infused coffee blend designed to elevate your daily coffee ritual. This unique concoction combines premium Arabica coffee with a carefully curated selection of adaptogenic mushrooms, creating a powerful blend that not only boosts energy but also enhances overall wellbeing. Why do you need mushroom coffee?  In today's fast-paced world, prioritising optimal health can be challenging. But don’t worry, mushroom coffee is here to help with this. With its unique blend of six adaptogenic mushrooms, chaga, reishi, maitake, shiitake, cordyceps and tremella, The Wellness Blend offers a huge range of health benefits. From immune support and stress reduction to improved cognitive function and athletic performance, mushroom coffee provides a holistic approach to wellness. What makes The Wellness Blend different is its unique ability to provide sustained sustained energy without the typical coffee crash. Thanks to the adaptogenic properties of mushrooms, The Wellness Blend not only provides an energy boost but also helps the body adapt to stress, promoting a more balanced and sustained energy throughout the day. So, whether you need a morning coffee boost or an afternoon pick-me-up, The Wellness Blend can make for a healthier, more practical alternative to your daily coffee. The benefits of using mushroom coffee blends: 1. Immune Support: Chaga and reishi, two mushrooms in our blend, are the dynamic duo behind fortifying your immune system. Chaga mushrooms boost the immune system by activating immune cells. They stimulate antibody production and exhibit anti-inflammatory effects, enhancing the body's ability to defend against invaders. Reishi enhances the immune system. Its bioactive compounds, such as beta-glucans and triterpenes, modulate immune responses, promoting defense against pathogens.  2. Stress Reduction: Reishi takes the spotlight when it comes to promoting relaxation and stress reduction. Packed with bioactive compounds such as beta-glucans and triterpenes, reishi has been prized for centuries for its adaptogenic properties. By integrating reishi into your routine, The Wellness Blend provides a natural remedy to navigate the demands of modern life, helping you find your balance and calm amidst the chaos. 3. Skin Care Tremella works to support cognitive function. Known for its natural moisture-retaining properties, Tremella contributes to skin health and hydration. It also contains bioactive compounds believed to support the immune system and beneficially impact cognitive health. By including tremella in The Wellness Blend, we've crafted a unique elixir that not only supports better skin but also nurtures brain health. 4. Heart Health: Cordyceps, a mushroom known for its incredible health benefits, takes centre stage in promoting cardiovascular health. This mushroom has been renowned for centuries in Eastern medicine for its ability to enhance stamina, endurance, and energy levels. By incorporating Cordyceps into The Wellness Blend, we've harnessed its power to not only improve athletic performance but also to support your cardiovascular system, ensuring your heart stays strong and resilient.  5. Gut Health: Certain mushroom varieties, like lion's mane, have been linked to improved gut health, potentially aiding digestion and promoting a healthy microbiome. Benefits of The Wellness Blend: The Wellness Blend offers a myriad of benefits. Chaga and Reishi bolster immune function, Cordyceps enhances athletic performance, while Lion's Mane supports cognitive function. Additionally, the adaptogenic properties of these mushrooms help the body adapt to stress, promoting overall resilience and well-being.Chaga mushrooms are renowned for their immune-boosting properties. Rich in antioxidants, Chaga helps strengthen the body's defense mechanisms, protecting against infections and illnesses. Reishi, often referred to as the "Mushroom of Immortality," is prized for its ability to reduce stress and promote relaxation. Its adaptogenic properties help the body cope with physical and mental stressors, supporting overall well-being.Cordyceps is another key ingredient in the Wellness Blend, known for its performance-enhancing benefits. This mushroom has long been used in traditional medicine to improve stamina and endurance, making it a popular choice among athletes and fitness enthusiasts. By increasing oxygen utilization and energy production, Cordyceps helps boost athletic performance and recovery. How much mushroom blend do you need? The optimal amount of mushroom blend in your coffee depends on personal preference and the specific blend you choose. Mushroom coffee products often come with recommended serving sizes, ensuring you get the right balance of coffee and mushroom goodness. Experimenting with different ratios can help you find the perfect mix that suits your taste buds and health goals. How can you get started with mushroom coffee? Ready to experience the benefits of mushroom coffee for yourself? Head to our product page and discover the Wellness Blend today. With its convenient powder form, it's never been easier to incorporate mushroom coffee into your daily routine. Elevate your coffee experience and embrace a healthier, more balanced lifestyle with The Wellness Blend. Read more
What are the Benefits of Electrolytes?
Electrolytes are naturally occurring minerals play a vital role in keeping your body functioning at its best. Whether you're an athlete, a health enthusiast, or simply curious about how to stay hydrated and balanced, understanding electrolytes is essential. What are electrolytes? Electrolytes are electrically charged minerals that regulate various bodilyfunctions, including nerve impulses, muscle contractions, and maintaining proper fluid balance. You may have heard of electrolytes being found in sports drinks, but you may be wondering what foods are high in electrolytes, what their benefits are and how you can maintain your electrolytes naturally. So, what are the key electrolytes you should be familiar with? Types of electrolytes and where you can find them: 1. Sodium: Sodium is essential for regulating blood pressure and ensuringproper muscle and nerve function. It's commonly associated with table salt but can be found in many foods. 2. Potassium: This electrolyte plays a pivotal role in muscle contractions,heart rhythm, and fluid balance. You'll find it in bananas, oranges, andother fruits and vegetables. 3. Calcium: While famous for its role in building strong bones, calcium alsohelps with blood clotting, muscle function, and nerve signals. Dairyproducts like milk and yogurt are excellent sources. 4. Magnesium: Magnesium is vital for muscle and nerve function, as well askeeping your heartbeat steady. It's found in foods like nuts, seeds, and leafy greens. 4. Chloride: Chloride works with sodium to maintain proper fluid balance inand out of your cells. It's often consumed in the form of table salt. The Benefits of Electrolytes: Electrolytes play a vital role in the proper functioning of your nervous system and muscles, in addition to maintaining your body's internal balance by supporting hydration and regulating internal pH levels. So, let's breakdown why maintaining our bodies levels of electrolytes is just so key. Hydration: Electrolytes play a central role in maintaining your body's fluidbalance, helping you stay hydrated. Proper hydration is key to peakphysical performance and overall well-being. Muscle Function: These minerals are essential for muscle contractions.Adequate electrolyte levels prevent muscle cramps and promote smooth,controlled movements.  Nerve Signals: Electrolytes are crucial for nerve impulses, ensuring thatyour brain can communicate with the rest of your body effectively. Theykeep your reflexes sharp and your thoughts lightning-fast. Heart Health: Maintaining the right balance of electrolytes is vital for ahealthy heart rhythm. It keeps your ticker beating steadily and consistently. Bone Health: Some electrolytes, like calcium, are essential for strong bonesand teeth. A diet rich in calcium helps prevent bone-related issues. Blood Pressure Regulation: Electrolytes like sodium and potassium are keyplayers in blood pressure control. An appropriate balance is crucial forcardiovascular health. Why is it important to have a balance of electrolytes? Electrolytes are performance enhancers that can make a significant difference in physical and mental well-being. They may boost athletic performance by ensuring that your muscles and nerves function at their best, providing the stamina and coordination needed for exercise. Additionally, they help maintain optimal hydration levels and regulate the internal pH, which is essential for overall health. However, an electrolyte imbalance can have detrimental effects. It can lead to muscle cramps, decreased energy, and impaired cognitive function, ultimately hindering performance and potentially causing more severe health issues. Striking the right balance of electrolytes is crucial for maintaining peakperformance and overall well-being.Electrolytes are the unsung champions of your body's inner workings, ensuring everything runs smoothly. So, the next time you reach for a snack, consider the electrolyte-rich options that keep you feeling your best and performing at your peak. The Fit Protein The Fit Protein is a great choice for restoring your hydration after a tough workout. It delivers the benefits of powdered coconut water and elevates the body’s potassium levels, a vital electrolyte which is depleted through exercise-induced sweating. This potassium boost combats fatigue and restores your energy levels, allowing you to feel great for the rest of your day! Alongside this electrolyte, The Fit Protein contains magnesium, which helps with the restoration of minerals, including potassium and calcium, and serves as an excellent solution for your body’s electrolyte needs. If you want to level-up your post-exercise rehydration game and keep your electrolytes in optimal balance, grab yourself The Fit Protein from our website! [1] [2] [3] [4] [5] [6] Read more