I’ve been healing. It’s not easy. There are lots of situations that cause pain and stress (yes, getting dumped on your ass and your heart a bit bruised can cause some almond butter and date consumption) But I have been slowly getting better. Finding more energy. And I went back to the very beginning of my journey.
The blue zones dietary guidelines just make sense, and they represent how the populations who live the BEST and LONGEST consume. This is just the dietary habits of these populations, they also have many lifestyle and attitude habits which lead to a long and kick ass life.
1. 95/5 RULE
Eat Plants. 95 percent of your food should be fruits, vegetables, grains, greens, beans, and fruits. Use olive oil to sauté and spices flavor vegetables. Feel free to eat a cup (cooked) of whole grains daily.
2. LIMIT MEAT
Think of meat as a celebratory food. Portions should be no larger than a deck of cards,
once or twice a week. Avoid processed meats such as hot dogs, bacon and sausages.
3. FISH IS FINE
Enjoy fish up to three times weekly. Wild-caught salmon or smaller fish like sardines, trout, snapper, cod, and anchovies are okay choices. Limit portion sizes to 3 ounces (about the size of the palm of your hand.)
4. DIMINISH DAIRY
Avoid dairy when possible. If cheese is a must, try ice-cube size portions of sheep (pecorino) or goat (feta) cheese to flavor foods. If you eat eggs, limit intake to 3/week.
5. DAILY DOSE OF BEANS
Eat a cup of beans daily spread out across breakfast, lunch or dinner. All beans count, including tofu. They contain high quality protein and fiber. If you buy canned beans, avoid added salt, sugar and chemicals.
6. SLASH SUGAR
Consume only 28 grams (7 teaspoons) of added sugar daily. Reserve cookies, cakes, and candies for special occasions. Read labels and avoid foods with more than 8 grams of sugar. Make honey your go-to sweetener.
7. SNACK ON NUTS
Eat a handful of nuts daily: almonds, pistachios, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, Brazil nuts, and peanuts. Try different nuts so you don’t tire of them. Avoid sugar-coated nuts.
8. SOUR ON BREAD
Eat only 100% whole grain breads or authentic sourdough bread made from live cultures. Limit bread to two slices daily. Chose whole grain corn tortillas over flour tortillas. Avoid white breads and wraps.
9. GO WHOLLY WHOLE
Try to eat only whole foods or processed foods with fewer than 5 ingredients: If it’s manufactured
in a plant, avoid it. If it comes from a plant, eat it.
10. DRINK MOSTLY WATER
Drink six glasses of water daily. Feel free to drink unsweetened teas and coffee. Avoid all sugar-sweetened and diet sodas.
That’s it. 10 pretty simple GUIDELINES. I choose not to eat as much animal products as the guidelines say I can, because it doesn’t feel good or right in my body. I also choose not to consume gluten for the same reason.
Try it. Feels good.
Light and Love,