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<ul class="summary-list"><li>Breakfast smoothies are a hit with many longevity experts.</li><li>A Blue Zone doctor shared one of the simplest recipes: a blend of leftover nuts and fruit.</li></ul>Dr. <a target="_blank" href="https://www.businessinsider.com/blue-zone-nutrition-meal-plan-2024-7">Joan Sabate</a> views breakfast as a daily opportunity to fuel up on some of the most important nutrient-dense food groups that support healthy longevity. His strategy is dirt cheap, too.Sabate, a healthy eating expert so esteemed in nutrition circles that he was tapped to develop the federal diet recommendations that are now in use across the US, says it needn't be time-consuming or expensive to enjoy a healthy breakfast. He lives in <a target="_blank" href="https://www.businessinsider.com/loma-linda-blue-zone-longevity-secrets-of-seventh-day-adventists-2023-11/">America's only longevity Blue Zone</a>, where healthy eating is made easy by a mix of religious habits and local regulations that support consistent nutrition and exercise routines.At home with his wife of 45 years, Sabate has developed a trick for making effortless, nutrient-dense breakfast smoothies. His "fruit shake," as he calls it, involves a few leftovers plus protein and healthy fats that keep him going for hours."What we have is basically a simple meal," Sabate, a professor of nutrition and epidemiology at Loma Linda University School of Public Health in California, told Business Insider. "It is not sophisticated — we <a target="_blank" href="https://www.businessinsider.com/scientists-making-ultra-processed-foods-healthier-in-major-new-study-2024-6">don't eat ultra-processed foods</a>."<h2 id="3d832188-4f70-477d-8636-83ea67f92dec">A blender full of fruit and nuts is his longevity recipe</h2><div type="image" title="oranges, banana, apple, strawberries, blueberries, walnuts" height="1575" width="2100" msid="112529499" hostid="261" sizebytes="401806"></div>Sabate's fruit shake recipe fluctuates depending on the season, and what's available at <a target="_blank" class="" href="https://www.businessinsider.com/photos-blue-zone-grocery-store-healthy-eating-easy-and-cheap-2023-10">his local market</a> in the Los Angeles suburbs. But it always involves two core ingredients — leftover fruit (especially the overripe stuff that's about to go bad) and two heaping handfuls of nuts.Usually he chooses <a target="_blank" href="https://www.businessinsider.com/michael-pollan-eats-high-protein-snack-to-curb-his-cravings-for-ultra-processed-foods-2024-4">walnuts, a favorite of many longevity experts</a> because they're rich in fatty acids that are good for your brain and heart. He also tends to include a little bit of fresh squeezed orange juice to get the mixture just right.<div type="image" title="blender with fruit and nuts inside" height="2652" width="1537" msid="112529495" hostid="261" sizebytes="166908"></div>"That's a quick way to eat a lot of fruit, and maybe two servings of nuts," he said. Throughout the rest of the day, he'll round out his diet with vegetables, whole grains, and legumes like <a target="_blank" href="https://www.businessinsider.com/dan-buettner-blue-zones-lifestyle-habits-diet-exercise-2023-8">beans, which are another Blue Zone staple</a>.Sabate knows science backs up his strategy. He has pioneered decades of <a target="_blank" href="https://www.businessinsider.com/blue-zones-expert-shares-cheap-longevity-supplements-beans-walnuts-2024-5">clinical research demonstrating how nuts can improve human heart health</a>, and he is researching how nuts may also ease other chronic issues, including the inflammation and cognitive decline that often comes with aging.He is also aware that fruits are nutritional powerhouses that support healthy aging. Studies suggest regular <a target="_blank" href="https://www.businessinsider.com/best-memory-supplement-plant-protein-berries-scientist-2024-2">berry eating </a>may even help combat cognitive decline. The benefits of these foods go beyond what's listed on a back-of-the-box nutrition panel, and can't be divided up neatly into the three basic macronutrient categories of carbs, protein, and fat."We don't eat macronutrients," he said. "We eat foods, and the foods carry with them many other nutrients."Nuts have lots of healthy monounsaturated fat, plus a good dose of protein."Besides that, they have minerals, they have vitamins, and they have <a target="_blank" href="https://www.businessinsider.com/why-salad-greens-are-good-for-brain-health-aging-2024-7">phytochemicals</a>," he said.<h2 id="ffef17d8-26c3-4306-88e7-680c2644afb6">Nuts are nature's protein powder</h2><div type="image" title="finished smoothie in a bowl with a spoon" height="1921" width="2100" msid="112529492" hostid="261" sizebytes="334556"></div>To keep things interesting, Sabate's wife likes to top off their smoothies with a sprinkle of crunchy cacao nibs for added texture and flavor.Sometimes, he might also add a plop of yogurt, for a calcium bonus, but he doesn't ever try to boost his smoothies with protein powders, <a target="_blank" href="https://www.businessinsider.com/how-to-improve-longevity-supplements-vs-exercise-and-diet-2024-3">supplements</a>, or vitamin mixes. He's confident he can get what he needs from eating whole foods rich in protein and filled with fiber and other health-propelling properties."We don't use soy protein or any of these foods that are already powder," he said. "Just nuts as nature has created it, and fruit."

The cheap, unprocessed longevity smoothie a Blue Zone nutrition expert makes every morning

<ul class="summary-list"><li>"Blue Zones" are 5 places in the world where it's ostensibly easy to live to 100.</li><li>There's only one Blue Zone in the US, just outside LA.</li></ul>You would not believe Ester van den Hoven is turning 100 today.The first time I met her, in June, the sprightly 99-year-old was dashing out for a 10-minute walk in the California sunshine.Is that Ester? I wondered, doing a double-take as I rolled towards the parking lot of her nursing home. Can't be, I thought. This woman is elderly, sure, but there's no way she's about to turn 100. A short figure wearing sky blue shorts, a matching shirt, oversized movie star sunglasses, and a beaming smile. She looks several decades younger than her years."Most people say that," she said, laughing, when I shared the thought with her later. "I don't even know how old people should look — I don't have a recipe for that!"<div type="image" title="ester surrounded by grandchildren" height="1392" width="2100" msid="112534193" hostid="261" sizebytes="140822"></div>Van den Hoven lives in <a target="_blank" href="https://www.businessinsider.com/loma-linda-blue-zone-longevity-secrets-of-seventh-day-adventists-2023-11">Loma Linda, California, one of the world's so-called "Blue Zones.</a>" A hugely popular body of research argues that these five places — small, tight-knit areas of Italy, Greece, Costa Rica, Japan, and this dry and sunny town just outside Los Angeles — are longevity hot spots, where people easily<a target="_blank" href="https://www.businessinsider.com/dan-buettner-blue-zones-lifestyle-habits-diet-exercise-2023-8"> live to 100</a>, in good health and with strong community support. Like most Loma Lindans, van den Hoven doesn't dwell on the mystery of why people seem to live so well here — though she does seem to be living proof of the phenomenon. She just wakes up every day thanking God she's still around.Her easygoing, pious lifestyle sits in sharp contrast to that of most other Californians. She's not one of those 100-year-old <a target="_blank" href="https://www.businessinsider.com/110-year-old-man-longevity-tips-milk-driving-social-2024-4">anomalies</a> who enjoys a regular shot of gin, or lives off of hamburgers and chocolate. She's more like a living data point, illustrating what <a target="_blank" class="" href="https://www.businessinsider.com/doctor-made-longevity-calculator-estimates-how-long-you-will-live-2023-4">study after study has shown</a> for so long: people who live to 100 are genetically lucky, yes it's true, but most also <a target="_blank" class="" href="https://www.businessinsider.com/longevity-aging-recommendations-centenarians-have-in-common-study-2023-11">tend to find comfort in some higher purpose</a>. They seek a balance between remaining active and staying <a target="_blank" href="https://www.businessinsider.com/how-to-be-a-better-friend-according-to-scientific-study-2023-1">connected</a> each day, while also cradling a deep sense of inner peace and serenity that allows them to keep chronic stress to a minimum.<h2 id="85f1d9fd-edf6-46a1-99dd-d5d9da0e9bd1">Daily exercise, veggies with plenty of dressing, and a few supplements</h2>Van den Hoven's routines are simple and clear.First, she participates in as many activities as she can — whether it's a morning aerobics class at the nursing home where she's lived now for nine years, or a virtual sabbath church service celebrating her Adventist faith."I think a lot of the people feel it's too difficult to go and sit and do the exercises, they tell you they're too sore, or too old, or too weak, or too something," she said. "But I try to go."Her diet is also unfussy — a predictable rotation of cafeteria staples including daily fresh veggies, <a target="_blank" href="https://www.businessinsider.com/blue-zones-expert-shares-cheap-longevity-supplements-beans-walnuts-2024-5">Blue Zone legumes</a> like lentils, and sides including baked potatoes. She likes extra ranch dressing on her greens, and enjoys a little meat from time to time when she's out on the town, but otherwise eats the lacto-ovo vegetarian diet so many here observe, and largely avoids chocolate, which she "dearly loves" but also knows can keep her up at night.She takes a few supplements, and one prescription medication, but other than that, has very few health concerns, a feat her doctor, geriatrician Wessam Labib says is "very special."<div type="image" title="her med cabinet" height="1575" width="2100" msid="112534195" hostid="261" sizebytes="225652"></div>"Typically when I see patients at her age, they're not as healthy as her," he said. "They might have some kind of diabetes or congestive heart failure."<h2 id="a7381cb9-7a2d-4829-a3d0-740168d09018">Sense of purpose</h2><div type="image" title="ester at home with memories " height="2800" width="2100" msid="112534199" hostid="261" sizebytes="476408"></div>Van den Hoven's small apartment has memories of her past on every wall. There are framed landscapes from Germany, where she was born, and lots of photos of family: her parents, her husband, her children, her grandchildren, and their children too."I don't have any enemy, I'm not mad at anything, I'm not much worried," she said of her approach to aging, the softest hint of a German accent lingering on the end of her final word. "Sometimes when it gets evening, I think you know, something could happen tonight, and I don't wake up tomorrow. But I'm ready. I pray to God that I'm ready every day."Without too much effort, this daughter of a pastor has become increasingly religious as she ages — though she says she would never want to sermonize about it too much to others, or be given any overly-prescriptive dogmas to follow."Sometimes I like to talk to a pastor, but I don't want to be preached at," she said. "I like to be kindly spoken to and told, 'you know, this would be easy on you.'"She has a Bible companion in her living room and enjoys reading from it every day, but doesn't want to have her picture taken next to it, for fear she might appear "too holy.""I feel in my heart I'm closer to God now than if I had died when I was 60," she said. "So God maybe knew, 'don't let her die. She's not ready,'" she says with a laugh.Labib says this "internal peace" she exudes is typical of people who make it to 100 around Loma Linda. In addition to some lucky genetics and regular exercise, which are both key to cracking a century of life, the anxiety-free attitude and faithful lifestyle van den Hoven has adopted seems to be an integral part of what keeps many centenarians alive. In one <a target="_blank" class="" href="https://www.businessinsider.com/common-traits-supercentenarians-scientist-longevity-2024-7">2016 study</a>, scientists at Harvard found women who attended regular religious services were less likely to die an early death, and felt stronger social support around them.<div type="image" title="ester outside walking" height="2800" width="2100" msid="112534197" hostid="261" sizebytes="371680"></div>"They typically have a very cheerful personality, they don't take things to heart," Labib said. They're just "less critical."They're not too hard on themselves, either, and may cede some control over their own mortal timeline to a <a target="_blank" class="" href="https://www.businessinsider.com/joseph-maroon-aging-expert-longevity-tips-secrets-healthy-lifespan-2024-2">higher power</a>. The oldest American, 115-year-old <a target="_blank" href="https://www.businessinsider.com/oldest-living-american-elizabeth-francis-lifestyle-longevity-tips-secrets-2024-2">Elizabeth Francis</a>, lives about 1,500 miles away from here in Houston, Texas, but much like van den Hoven, she credits her longevity to God, calling it "the good Lord's blessing" that she's still alive.It's a stark contrast to the <a target="_blank" href="https://www.businessinsider.com/gen-z-stress-anxiety-normal-life-experiences-expert-says-2024-2">modern anxiety economy</a>, where individual <a target="_blank" href="https://www.businessinsider.com/burnout-work-boss-left-office-on-stretcher-2024-4">burnout</a> is almost the <a target="_blank" href="https://www.businessinsider.com/burnout-business-owner-cozy-entrepreneur-2024-6">norm</a>. There's a sense van den Hoven is part of something larger than herself, yes, but without too much pressure or anxiety attached to her role.<h2 id="a4061348-d2ab-4d4f-abd4-5856f6beb98b">The importance of sharing memories with friends</h2>Sure, van den Hoven fears death, but she doesn't dwell on it. She is lighthearted about her aging process. Instead of dwelling on what's to come, or focusing on regret, she thinks about the here and now — and the past. Her short-term memory is "shot," she tells me, but she remembers vividly what life was like living in the Hague during the Second World War, down to where the subterranean shelters were located on her street, the spot in the backyard where a bomb fell once, and the confusing way news traveled in a time of widespread Nazi propaganda. She still remembers gradually discovering the true extent of the genocide in the years after the war, she told me.We converse for hours, discussing her childhood in both Germany and Turkey and her teenage years in Holland, where she met her husband, who would soon become her confidant for life.<div type="image" title="ester and husband" height="1787" width="1464" msid="112534198" hostid="261" sizebytes="129912"></div>"I sometimes long for people to whom I can be open, because I don't have a good friend," she said, acknowledging the importance of <a target="_blank" href="https://www.businessinsider.com/how-to-be-a-better-friend-according-to-scientific-study-2023-1">friendships for longevity</a>. "I miss somebody like my husband."When he died 12 years ago she thought "will I make it one year beyond this?"Together, after Hitler's reign, they'd traveled from the Netherlands to Australia, then to the US, all in search of a place that would be "easier" to live and raise a family, with better jobs, and more time for worship on Saturdays.As we chat about her life and how she made it this far, we're both so excited to uncover more of the past that we forget to eat lunch — which includes a bright salad of lettuce, carrot strips, tomatoes, and beet slices. Instead, we skip straight to dessert. The nursing home is serving cold orange sherbet, which is a must on this hot summer day (she'll save the salad for later). I come away from our meeting feeling like I've made a new friend, even if she can't remember the details of everything we've just discussed.<div type="image" title="boxes of memories at ester's house" height="2800" width="2100" msid="112534194" hostid="261" sizebytes="201412"></div>"Think of me with friendliness," she says, bidding me goodbye. "See you next time."Will I see her again, though? Suddenly, a wave of sadness washes over me. I'm out here on the hot pavement contemplating death.Later, I let it go. I remember how nimbly she bounded around the apartment, jumping up and down from her chair with ease. And I'm thinking of a conversation I had with her doctor, who certainly thinks that with her genetics, and her attitude, it's possible."If she stays the Ester I know, I wouldn't be surprised if she's with us for many, many years to come," he says.

This Blue Zone resident turns 100 today — living proof that taking it easy on yourself is great for longevity 

<ul class="summary-list"><li>Diane Kochilas is a Greek American chef and author of a new recipe book, "The Ikaria Way."</li><li>Kochilas shared with Business Insider some of her must-have pantry and fridge essentials.</li></ul>Eating a diet that can boost one's <a target="_blank" href="https://www.businessinsider.com/7-longevity-boosting-foods-blue-zones-add-to-shopping-list-2023-8">longevity</a> can be remarkably easy.Just ask Diane Kochilas, a Greek American chef, host of "My Greek Table," and author of a new recipe book, "The Ikaria Way," which is named after her father's native <a target="_blank" href="https://www.businessinsider.com/ikaria-greece-blue-zone-and-its-longevity-secrets-2023-9">Greek island of Ikaria</a>.Before "<a target="_blank" href="https://www.businessinsider.com/worlds-5-blue-zones-people-live-longest-lives-2023-3">blue zone</a>" was coined in the early 2000s — a term referring to regions of the world where a higher rate of people live to 100 — the Greeks long subscribed to the idea that their foods were key to living a healthy, long life, Kochilas said. <a target="_blank" href="https://www.businessinsider.com/ikaria-greece-blue-zone-and-its-longevity-secrets-2023-9">Ikaria</a>, one of Greece's many islands, has been identified as a Blue Zone."I think there's pretty high awareness of the Greek diet as being one of the healthiest in the world," the chef told Business Insider.Part of that is because Greeks, Ikarians included, have long led a mostly <a target="_blank" href="https://www.businessinsider.com/mediterrean-diet-healthiest-best-overall-2024-1">plant-based diet</a> that incorporates a lot of nuts, oils, and whole grains, while processed foods were uncommon, Kochilas said. Studies have suggested that the <a target="_blank" href="https://www.businessinsider.com/mediterranean-diet-healthier-for-heart-than-low-fat-diet-study-2022-5">Mediterranean diet</a> — which can include foods eaten in Greece, Italy, and Spain — can help reduce the risk of heart disease or prevent a heart attack or stroke in patients with pre-existing heart disease.Kochilas's new book offers a hundred ways people can cook "simple and vibrant" plant-based dishes that draw on the centuries-old ways of Ikarian eating.It's not meant to discourage <a target="_blank" href="https://www.businessinsider.com/guides/health/diet-nutrition/carnivore-diet">meat from one's diet</a>. Kochilas eats meat, albeit rarely, and the Greeks have slowly adopted a modern diet that may include more meat and processed foods such as ice cream.Instead, the book is a reminder that people don't always have to reach for meat to cook filling, delicious meals. And eating a <a target="_blank" href="https://www.businessinsider.com/follow-blue-zone-diet-high-protein-no-meat-2023-9">"blue zone" diet</a> should be as simple as reaching for whatever's available in the pantry or fridge."It's a little bit of a myth that we live in this sort of bell jar of dietary perfection," Kochilas said, later adding, "It really shouldn't be that difficult."Here are some pantry and fridge staples that Kochilas keeps in her kitchen:<h2>Pantry staples</h2>A pantry can be filled with enough essential items to make an entire meal."If I haven't gone to the supermarket in a week, there's always stuff in my pantry that I can make a meal with," Kochilas said.The chef emphasizes that you should always have quality extra-virgin Greek olive oil at hand.When asked if Costco's extra virgin olive oil would suffice, she laughed, "I'm going to support the Greek stuff."Other pantry staples include:<ul><li>Different types of beans and legumes: lentils, black-eyed peas, chickpeas, cannellini beans. Quality canned beans can be just fine, Kochilas said.</li><li>Nuts: almonds, walnuts, pistachios, and hazelnuts.</li><li>Lots of herbs, fresh and dried, which add fragrance to dishes: oregano, rosemary, lemon verbena, and marjoram.</li><li>Whole grains such as Greek rusks, which is a "hard" bread often made from barley.</li><li>A jar of salt-brined olives</li><li>Dried fruits such as raisins and figs</li><li>Dried mushrooms</li><li>And other common pantry items such as onions and garlic.</li></ul><h2>Fridge staples</h2>Kochilas doesn't gravitate toward meats too often. When she eats fish, she often buys fresh or makes her own cured fish using anchovies, salt, vinegar, and olive oil."That sometimes is a meal for me," she said.A few fridge staples for Kochilas:<ul><li>Fresh seasonal fruits</li><li>Greens for salads and cooking: arugula, mache (also known as corn salad), collard greens, spinach, chard</li><li>Feta cheese</li><li>Organic eggs</li><li>Greek yogurt</li></ul><h2>Simple meals</h2>Breakfast in an Ikarian household can be as simple as a piece of bread like rusk with a little honey, cheese, or olives, Kochilas said. Kids often accompany that with goat's milk or fresh orange juice.Lunch is often the biggest meal of the day."Could be a spinach rice dish, a greens rice dish, lentil soup, chickpea soup, vegetable soup," Kochilas said. "Could be a piece of fish, could be a meat dish."<div type="image" title="Whole Wheat Pasta with Mushrooms &amp; Chestnuts" height="2880" width="3840" msid="107341740" hostid="261" sizebytes="327602"></div>One recipe featured in Kochilas' book is a <a target="_blank" href="https://www.youtube.com/watch?v=4-715RhxplM">whole wheat pasta dish </a>that uses chestnuts and, for the sauce, olive oil and red wine.Dinner, traditionally, will be the lighter meal, Kochilas said, such as yogurt and some fruit.Kochilas emphasizes not stressing about following recipes and measurements to a tee when cooking."That's not what you should be focusing on," she said. "Focus on understanding what's in season, understanding how things work together, and flavor combinations that work together."

Greek chef shares kitchen staples and simple recipes to help lead a Blue Zone diet

<ul class="summary-list"><li>People living in California's Blue Zone of Loma Linda live on average 4 to 10 extra years.</li><li>Their lifestyle plays a huge role in their longevity. </li></ul>At first glance, Loma Linda doesn't look that different from any other suburb in Southern California. There are fast food joints, a few big highways, palm trees, and year-round sunshine.And yet, thousands of people living in this town manage to avoid chronic diseases that end up killing many other Americans, like chronic inflammation and <a target="_blank" href="https://www.insider.com/heart-disease-attack-risk-factors-cardiologist-2022-12">heart issues</a>. If you had to pick the top two things that torpedo our odds of living long, healthy lives, naming those two culprits wouldn't be a bad idea.Heart disease is the number one killer in America, and <a target="_blank" href="https://www.insider.com/longevity-researcher-takes-strawberry-antioxidant-fisetin-healthy-aging-2023-5">controlling inflammation</a> is so intricately tied to how well we age that some researchers have nicknamed the damaging effects of inflammation on our bodies over time "inflammaging."But people living in America's longevity <a target="_blank" href="https://www.insider.com/raadfest-cheat-death-longevity-loma-linda-blue-zone-2023-9">Blue Zone of Loma Linda, California</a> often manage to avoid these two issues — and as a result, their rates of heart disease and age-related inflammatory conditions like diabetes are much lower than in other parts of the US.These people are not <a target="_blank" href="https://www.insider.com/100-year-old-superager-shares-her-protein-carb-diet-2023-8">genetically spectacular</a>. Rather, they believe in health, which helps them prioritize daily activities that draw down inflammation and improve circulation in the body.Insider recently visited Loma Linda to learn more from these folks about how they <a target="_blank" href="https://acsjournals.onlinelibrary.wiley.com/doi/10.1002/cncr.32571">defy the odds</a>, and live about <a target="_blank" href="https://adventisthealthstudy.org/studies/AHS-1/findings-longevity">four to ten years</a> longer than other Californians. Here are nine longevity hacks that Loma Lindans — many of them retired doctors and nurses — shared with Insider for better heart health and less chronic disease.<h2>You don't have to be vegetarian, but don't make meat a daily habit</h2>Loma Linda is a popular spot for Seventh-day Adventist Christians, who settled in this orange grove-rich, dry, hilly area in 1905 and started a nursing school.Loma Linda University Cardiologist Gary Fraser has been studying the impact of vegetable and bean-heavy Adventist diets on overall health for decades. He's discovered that even Adventists who eat meat don't have much of it — and that seems to promote their longevity."By and large, they're only eating about three servings of both poultry and red meat per week," he said.His recommendation for a healthy anti-aging diet is to <a target="_blank" href="https://www.insider.com/blue-zone-doctor-loma-linda-california-diet-milk-cheese-2023-9">avoid milk</a> and meat as much as possible, but still enjoy some animal products."Kind of trending towards vegan, but a little fish, a little cheese, that's about as good as you can do," he said.<h2>Include omega 3s in your diet</h2><div type="image" title="walnuts in shells " height="1400" width="2100" msid="104507430" hostid="261" sizebytes="159484"></div>Salmon, flaxseed, canola oil, oatmeal and walnuts can all protect the heart because they are rich in <a target="_blank" href="https://www.insider.com/guides/health/diet-nutrition/omega-3-foods">omega-3 fatty acids</a>, which reduce the amount of fat in your blood, improve blood pressure, and slow the buildup of plaques in your arteries.Fraser, the cardiologist, likes to plop about <a target="_blank" href="https://www.businessinsider.com/protein-what-is-best-nut-seed-proteins-vs-meat-2018-4">half a dozen walnuts</a> on his cereal in the morning, while Retired Adventist nurse Mary Reynolds recommends flaxseeds to her patients who are trying to lower their cholesterol.<h2>Socialize</h2><div type="image" title="kootsey playing pickleball" height="1667" width="2500" msid="104507431" hostid="261" sizebytes="318096"></div>Maintaining social ties helps your body control stress and <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4028709/">counteract inflammation</a>."You gain some advantage with social support and maintaining connections as you get older," Fraser said.Reynolds, who worked in cardiology, said that it's important not to "hibernate" too much."Learning to interact with people and share, that's how we can grow strong," she said.Dr. David Baylink, a 92-year-old lab scientist and the head of regenerative medicine at Loma Linda University, agrees."You need to have some kind of positive feedback from society in order to get the most out of living longer," he said.<h2>Have a clear plan for stocking up on fresh foods every week</h2>Taking time each week to prioritize grocery shopping for fresh food helps Loma Linda's Adventists stick to their health-centric diets.Vegetables like leafy greens can boost circulation and blood flow, and all fresh produce has anti-inflammatory effects, due to the beneficial chemical compounds tucked naturally inside."The fruits and veggies are the ones that don't have labels, and they are <a target="_blank" href="https://www.insider.com/healthy-blue-zone-vegan-chicken-salad-recipe-2023-10">loaded with a lot of nutritional value</a> and vitamins that are beneficial for health," Reynolds said. "If you have other foods, like a lot of sugar in your diet, of course you've weakened your immune system."University dining services director Greg Sullivan, who runs a meat-free cafeteria in Loma Linda, said he knows it's tough to do, but the key to healthy eating is mapping out a clear menu for your week ahead."Go shopping once a week, spend a few hours on Saturday or Sunday getting it ready," he said. "Planning helps. It's the not planning that drives you to fast food."<h2>Drink water instead of soda or alcohol</h2><div type="image" title="obland walking her dog" height="2500" width="1667" msid="104507432" hostid="261" sizebytes="232366"></div>The health effects of the Adventist diet are as much about what people don't eat, as what they do.In general, local Adventists told me they drink lots of water and avoid alcohol (there are no liquor stores or cocktail bars in Loma Linda.)Sugar-sweetened beverages are key factors in stoking inflammation-related diseases, including obesity and diabetes. In addition to the immediate <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7408936/">inflammatory effects</a> it can have on the body, alcohol is also the fourth leading cause of preventable deaths in the US.Retired Adventist nurse Ethlyn Oblyn said that "drinking enough water and not harming our bodies with smoking or alcohol" is one of the big pillars of health for Adventists.Baylink, the 93 year old researcher, says he doesn't even have coffee in the morning, which isn't unusual in Loma Linda, as Adventists traditionally shun stimulants of all kinds."I just drink a lot of water and get on my bike, go to work," he said.<h2>Rest and refresh at least one day a week</h2>Adventists often take a time out from the hustle and bustle of life every Saturday and head to church.It's a tradition that's rooted in religion, but backed up <a target="_blank" href="https://affiliate.insider.com?h=15ec3563075831dc5d323af2d5fa38986aabe986ba57875741f4239554f2fbb4&amp;postID=652db482cf767c5e2ea85ff9&amp;postSlug=loma-linda-blue-zone-lifestyle-habits-heart-health-inflammation-2023-10&amp;site=in&amp;u=https%3A%2F%2Fwww.nature.com%2Farticles%2Fs41591-019-0675-0">by science too</a>. Chronic stress is inflammatory, so taking time to relax and unplug really is good for keeping your body young.Obland said the Adventist Sabbath is designed for rest, worship, and connection with friends and family. Often, Adventists enjoy a vegetable-centric potluck meal on Saturdays."To shut down and have a day to spend with your friends worshiping and enjoying being together," she said. "It's really kind of refreshing for one day a week to just sit back and listen to God's voice."<h2>Take a cooking class</h2>Chef Shawn "Grumpy" Wood, who plans the daily menus at <a target="_blank" href="https://www.insider.com/photos-blue-zone-grocery-store-healthy-eating-easy-and-cheap-2023-10">Loma Linda Market</a>, said seasoning is key with vegetarian food. His recipes include lots of flavorful herbs and spices, like rosemary, green onions, and hot jalapenos.Because veggies and beans don't have the same kind of juicy fats inside that give meat a savory flavor all on its own, learning how to give your meat-free dishes a good "mouthfeel" with plenty of olive oil, and spicing them up with seasonings, will help with healthier eating, Sullivan said.He recommends taking a cooking class or watching chefs on YouTube and Instagram for tips.<h2>Enjoy the scenery</h2>Mental health experts say the <a target="_blank" href="https://magazine.hms.harvard.edu/articles/walk-woods-may-boost-mental-health">benefits of being in nature</a> can help combat stressors like loneliness, which is a big driver of chronic inflammation. Adventists in sunny Loma Linda adhere to this principle every day, enjoying hiking up into the hills, nearby beach walks, and outdoor pickleball."Being outdoors and seeing the beauty of creation, seeing the birds and the trees and the flowers — we do a lot of nature walks and that really brings a completely different atmosphere to your mind," Reynolds said.Some Adventists, like Baylink, use the Sabbath to go hiking after church.<h2>Stretch out</h2>Loma Lindans like to take a few minutes to <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9456560/">stretch out</a> everyday.Often, people will take an aerobics class with friends in the morning, or just stretch out at home when they wake up.That's what retired physicist and physiologist Mailen Kootsey, age 84, does."I wake up in the morning and do about 20 minutes of basically just stretching, not lifting any heavy weights or doing anything really strong, but just basically limbering up," he said.

9 lifestyle tips to reduce inflammation and protect your heart, from people in the Blue Zone of Loma Linda, California 

<ul><li>India is divided into Red, Orange and Green districts depending on the quantum of, or the absence of, Covid-19 cases recorded in the district.</li><li>While the Red districts face several debilitating curbs on the conduct of business, the Orange and Green districts are able to get back to less restrictive environments after the nationwide lockdown that ended on May 3, 2020.</li><li><keyword id="2911687" type="PERSON" weightage="20" keywordseo="Laqshya-Media-Group">Laqshya Media Group</keyword>'s latest report tells us if the Green and Orange districts can lead the recovery of Indian Business?</li></ul>Laqshya Media Group has published a report by looking at the data of the human resources available in the Green and Orange districts. The report shows that there is opportunity for the Indian Economy to make a comeback from a different starting point. There are 115 Green and 244 Orange districts with populations of more than 10 lakhs each, which is a combined population of more than 83 crores with a proportional GDP of more than Rs. 116 lakh crores. Hence, even though vast urban aggregations, that are the hubs of our current economic structure, are in the Red zones, there are large, under-utilised areas of the country with significant human resources, and it is up to Indian businesses to utilise this opportunity. These Orange and Green zones have a huge cache of human resources. Since they are allowed to operate now, they should be able to contribute to the recovery in the country's GDP, in sync with The Prime Minister’s vision for ‘<keyword id="9210258" type="UNKNOWN" weightage="20" keywordseo="atmanirbhar-bharat">Atmanirbhar Bharat</keyword> Abhiyan’. All Indian State and Union Territories are divided in Red, Orange and Green districts based on the number of cases recorded in each district. The zone classification for all 735 districts will be revised every week. The zones have varying levels of restrictions aimed at containing the spread of the novel coronavirus. Even though there are many restrictions in the Red zone, normalcy is building up in the Orange and Green zones. A total of 81% of the districts (600 in total) are in the Orange and Green categories and should be able to quickly rebuild and even exceed their current GDP per capita. In the study, we see that the current Orange districts comprise 46% of the total population and contribute 46% of the total GDP of the country. The Green districts comprise 23% of the country’s population and contribute 19% of the total GDP. This is an incredible opportunity for the brands and media owners to utilise. With the opening up of the districts and the restart of production and commerce, the RoI on all addressable, hyper-localisable advertising media that are most suited to these districts needs to be looked at in earnest. “The Laqshya Group always believes in the power of data. Even in these unprecedented times we see how data can show us a way forward. In the report published by Laqshya we see a lot of opportunity in the Green and Orange districts for the brands and media owners. With the opening up of the districts and the restart of production and commerce, hyper-localised advertising that are most suited to these districts needs to be looked at in earnest. So, even though major towns and cities will still take time to return to their original productive capabilities, the Green and Orange districts can start contributing to the economy,” says Alok Jalan, Managing Director, Laqshya Media Group.

The opening of Green and Orange zone presents incredible opportunity for brands and media owners: Laqshya Media Group

<ul class="summary-list"><li>The USDA updated its map of plant hardiness zones for the first time in over a decade.</li><li>The new map shows that half the country has shifted to warmer zones. </li></ul>The USDA has updated its plant hardiness zone map for the first time in over 10 years. The new map could <a target="_blank" href="https://www.businessinsider.com/personal-finance/gardening-qurantine-financial-independence-more-than-money-2020-8">change how you garden</a>.Gardening consultant, Megan London, for example, told <a target="_blank" href="https://www.npr.org/2023/11/17/1213600629/-it-feels-like-im-not-crazy-gardeners-arent-surprised-as-usda-updates-key-map">NPR</a> she's now considering growing an array of new treats including kumquats and mandarin oranges in her gardens in central Arkansas.According to the new map, central Arkansas shifted half a zone up from zone 7b to zone 8a since the USDA last updated its map in 2012.<h2>What are plant zones?</h2>The USDA's map is the national standard that <a target="_blank" href="https://www.insider.com/guides/home/gardening-tools-for-beginners">lets gardeners and growers know</a> what types of perennial plants — plants that return year after year — are most likely to thrive in certain locations. The map categorizes these locations by zones and half zones, <a target="_blank" href="https://planthardiness.ars.usda.gov/">the USDA said on its website</a>.The US is divided into 13 growing zones. Each zone represents the average lowest winter temperature an area typically sees every year, per the <a target="_blank" href="https://planthardiness.ars.usda.gov/pages/how-to-use-the-maps">USDA</a>.A good chunk of southern Florida, for example, is zone 10b (35 to 40 degrees Fahrenheit) while northern Montana has pockets of zone 3b (-35 to -30 degrees Fahrenheit).Many plants native to the US are equipped to survive in a wide range of zones, according to <a target="_blank" href="https://www.bhg.com/gardening/gardening-by-region/how-to-use-hardiness-zone-information/">Better Homes &amp; Gardens</a>. Some <a target="_blank" href="https://www.bhg.com/gardening/flowers/perennials/tough-perennials-that-grow-in-dry-shade/">ferns and grasses</a> can thrive in zones 4 through 9, for example."This is all about winter cold, this map," Chris Daly, director of the PRISM Climate Group at Oregon State University, told Business Insider. "It has nothing to do with planting zones in terms of when you plant or what can survive the summer." He helped develop the map along with the USDA.<h2>Half of the US has shifted to warmer plant zones</h2><div type="image" title="Two maps on top of each other showing the 2023 (above) and 2012 USDA 'plant hardiness' zones in the Southeastern US" height="1080" width="1440" msid="105369399" hostid="261"></div>The new map for 2023 has pushed half the country into a warmer half zone, while the rest of the country has remained in the same zone, <a target="_blank" href="https://www.ars.usda.gov/news-events/news/research-news/2023/usda-unveils-updated-plant-hardiness-zone-map/">the USDA said in a press release</a>.With the latest map update, some areas of Omaha, Nebraska <a target="_blank" href="https://lancaster.unl.edu/hort/mastergardener/resources/NE%20USDA%20Plan%20Hardiness%20Zone%20Map.pdf">have moved</a> from 5b to 6a. Meaning that the average lowest winter temperature for that region rose from between -15 and -10 degrees Fahrenheit to -10 to -5 degrees Fahrenheit.When Kim Todd, a professor and extension landscape specialist, arrived at the University of Nebraska—Lincoln in the <a target="_blank" href="https://www.linkedin.com/in/kim-todd-478b5851/">late 1970s</a>, the area was a zone 4. "We are now zone 6a on this current map," she said.In the decades since, "we have actually changed winter cold averages by 20 degrees," she said. "That's huge."<div type="image" title="Two maps on top of each other showing the 2023 (above) and 2012 USDA 'plant hardiness' zones in the Northeastern US" height="3000" width="3000" msid="105369402" hostid="261"></div>As a result, some plants that she used to reliably recommend as a landscape architect have problems with higher temperatures. "We're seeing firs, as an example, that really like those cooler zones really struggle with the winter warmth and desiccation, the winds, the dryness," Todd said.On the flip side, non-native plants that used to die off during Nebraska winters now have a chance to take hold. One example is Callery pears, which are fast-growing and detrimental to some grasses and other species. "For years, those ornamental pears either did not produce a viable seed or any seed at all," Todd said. That's changing now.There are also implications for crops with the changing zones, Todd said. They include potentially longer growing seasons, weeds germinating earlier, and an increase in the amount of insects.<div type="image" title="Two maps, side-by-side, showing the USDA Plant Hardiness Zones in North Central US in 2023 and 2012" height="1080" width="1440" msid="105369403" hostid="261"></div>These changes could mean a shift in <a target="_blank" href="https://www.businessinsider.com/built-side-business-plant-kween-social-media-heres-how-2023-6">what will grow best</a> in your garden. But that doesn't mean growers will need to look at non-native species, Todd said."We do suggest people take a look at natives first," Todd said. A good first step is to look at the zone designations nurseries and sellers put on seed packets or plant tags.But, Todd said, local weather stations and university extension programs may give growers more targeted information about what plants work best in their microclimate. "An individual plan in the wrong location may or may not thrive," Todd said.Growers should also be cautious about relying solely on the zones, Jonathan Foster, a horticulture outreach professional, wrote on The University of Maine's <a target="_blank" href="https://extension.umaine.edu/gardening/manual/usda-plant-hardiness-zone-map/">Maine Gardner Manual</a> site.<h2>Limitations of the USDA's new plant zone map</h2>"The map is a guideline, not a guarantee," Foster wrote, and plants can thrive in several zones. However, you'll want to consider other factors, like summer temperatures and soil quality as well. The map doesn't reflect these nuances.<div type="image" title="Two maps on top of each other showing the 2023 (above) and 2012 USDA 'plant hardiness' zones in the Southwestern US" height="1080" width="1440" msid="105369404" hostid="261"></div>Foster also noted that <a target="_blank" href="https://www.insider.com/guides/home/houseplant-care-products">more delicate plants</a>, like poppies, might not fare as well as hardier trees and shrubs in snowy climates like Maine.The map is also limited in how detailed it can get, Daly said. Your garden might get more sun than your neighbors or have shadier spots thanks to trees. "Those may have microclimates that are warmer or colder than what the zone says that you are," Daly said.<h2>What caused half the US to shift to a warmer zone?</h2>The USDA said that the shift to warmer zones is "not necessarily reflective of <a target="_blank" href="https://www.businessinsider.com/climate-crisis-comedians-jokes-drive-change-2023-11">global climate change</a>," because several factors contributed to the changes.<div type="image" title="Side-by-side maps showing the 2023 (left) and 2012 USDA 'plant hardiness' zones in the Northwestern US" height="720" width="1440" msid="105369405" hostid="261"></div>Daly and the USDA used data from 1991 to 2020 and chose the coldest night of the year. "We only have 30 numbers that we're averaging together," Daly said. That's why it's important to look at decades of data, he added.The temperature on the coldest night can shift for a variety of reasons aside from climate change. One year might not have a cold snap, and the next winter's could be particularly harsh, Daly said.The new map is also based on information from thousands more weather stations, according to the USDA. It pulled data from 13,412 weather stations compared to 7,983 for the 2012 map, per the USDA's press release.Daly developed Prism, the software that created the map. "It's really good at reproducing the effects of features on the Earth's surface, such as mountains, valleys, and coastlines, on climatic patterns," he said. It helped make the map more detailed and accurate than previous versions.It's also interactive. "You can enter your zip code or you can click anywhere in the map and zoom and pan on it and see what your zone is," Daly said.<h2>How climate change is influencing plant hardiness zones</h2>In the grand scheme of things, climate change is influencing where plants can grow, Daly said.<div type="image" title="Side-by-side maps showing the 2023 (above) and 2012 USDA 'plant hardiness' zones in the South Central US" height="720" width="1440" msid="105369407" hostid="261"></div>"We know for a fact that average temperatures are rising due to climate change. There's no doubt about that," Daly said. "And I think over the long term, this should cause plant hardiness zones to gradually shift northward."Todd said she hoped the changing zones wouldn't deter people from planting gardens or trees."This is not the first time that we have seen a change in hardiness or a change in climate or wind patterns or anything else, and it certainly won't be the last," she said. "To be the best stewards we can under the situation that we're dealing with, I think, is our best approach."

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