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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>The road to the House majority will play out in a set of highly-competitive California contests.</li><li>The GOP has faltered in statewide races in California, but they found success with House races in 2020 and 2022.</li></ul>California Republicans are often thought as of an endangered species.But largely through the efforts of former Speaker Kevin McCarthy — a Bakersfield native <a target="_blank" href="https://www.businessinsider.com/kevin-mccarthy-leaving-congress-2023-12">who stepped down from the House</a> last December — the GOP in recent years has been able to claw back some power in the Golden State by winning a set of highly-competitive swing districts in areas where the party still retains a sizable base of support.And it is in these districts, from the Central Valley to the outskirts of Los Angeles and down to Orange County, where the House majority will likely be won or lost in 2024.Republicans currently hold a slim 218-seat majority, a precarious position for the party as the 213-member House Democratic Caucus works to flip the chamber this year.Here's a look at the six California congressional districts held by Republicans — five of which were won by President Joe Biden in 2020 — which will have an outsized role in which party holds the speaker's gavel in 2025:<div type="image" title="Young Kim" height="681" width="1024" msid="106270143" hostid="261"></div>Young Kim, 40th DistrictFirst elected to the House: 2020Kim, a former member of the California State Assembly and onetime aide to former congressman Ed Royce, first ran for Congress in 2018 in hopes of succeeding her longtime boss. But she lost to Gil Cisneros in what was a banner year for Democrats, especially in the suburbs.With the strong backing of McCarthy and other GOP leaders, Kim ran again in 2020 and defeated Cisneros in a rematch, becoming one of the first Korean-American women to serve in the House. After the 2020 Census, her congressional district, which now includes parts of Orange, Riverside, San Bernardino counties, was reconfigured into one that would have narrowly backed Biden.Kim won reelection by nearly 14 points in 2022, but Democrats see the contest as winnable. She'll now take on retired Orange County fire captain Joe Kerr in November.<div type="image" title="Michelle Steel" height="2813" width="4219" msid="106270144" hostid="261"></div>Michelle Steel, 45th DistrictFirst elected to the House: 2020In 2020, Steel, a former Orange County supervisor, narrowly defeated then-Democratic Rep. Harley Rouda in a district that had long favored Republicans. (Two years earlier, Rouda flipped the district by defeating then-Rep. Dana Rohrabacher, a conservative fixture in Congress.)Steel <a target="_blank" href="https://www.politico.com/news/2023/09/30/california-gop-rejects-effort-to-strip-abortion-same-sex-marriage-from-platform-00119299">has staked out socially-conservative positions</a> on issues like abortion and same-sex marriage, and in 2022, she won reelection over Democratic nominee Jay Chen by nearly 5 points.But Biden would have won the current configuration of Steel's district, which includes parts of Orange and Los Angeles counties, by 6 points.In the November election, Steel will face Democrat Derek Tran, a consumer rights attorney.<div type="image" title="Mike Garcia" height="683" width="1024" msid="106270146" hostid="261"></div>Mike Garcia, 27th DistrictFirst elected to the House: 2020 special electionGarcia, a former Navy fighter pilot, has proven to be an adept candidate in his northern Los Angeles County-anchored district. In all three of Garcia's races, including the May 2020 special election triggered by the resignation of Democrat Katie Hill, he defeated former Democratic state lawmaker Christy Smith.In November 2020, Garcia narrowly defeated Smith by 333 votes out of nearly 340,000 ballots cast (a 0.1% edge), but in 2022 he won by <a target="_blank" href="https://www.businessinsider.com/results-mike-garcia-christy-smith-california-27th-district-house-election-2022-11">a much more decisive 6 points</a>.So the district, which would have voted for Biden by 12 points under its new lines, remains a top priority for both parties headed into the 2024 elections. Republicans need to retain a foothold in suburban districts like the 27th to have any shot of retaining their majority, while Democrats see the district as a key pickup opportunity given its bluer lean at the presidential level.Democrats — <a target="_blank" href="https://twitter.com/ChristySmithCA/status/1628442197069828096?lang=en">including</a> early-endorser Smith — are lined up behind George Whitesides, a former NASA chief of staff and onetime Virgin Galactic chief executive.<div type="image" title="Ken Calvert" height="683" width="1024" msid="106270148" hostid="261"></div>Ken Calvert, 41st DistrictFirst elected to the House: 1992Calvert is the longest-serving California Republican in Congress. A former local GOP county party chair, he's represented parts of Riverside County in Congress since 1993. His seat spans several Coachella Valley cities, along with parts of the Inland Empire, including Corona.The 15-term incumbent has been a mostly reliable vote for GOP leadership. Calvert was among <a target="_blank" href="https://www.nytimes.com/interactive/2021/01/07/us/elections/electoral-college-biden-objectors.html">the 147 Republicans who voted to overturn</a> at least one state's election results after the 2020 presidential election.Calvert won most of his races by large margins before redistricting, and he last faced a truly competitive reelection fight in 2008. But in 2022, Calvert defeated Democrat Will Rollins, a former federal prosecutor, by just under 5 points.Calvert and Rollins will face off in a rematch this fall.<div type="image" title="John Duarte" height="683" width="1024" msid="106270149" hostid="261"></div>John Duarte, 13th DistrictFirst elected to the House: 2022Duarte isn't just a Republican in what would have been a Biden-won district in 2020. The businessman and pistachio farmer holds a Central Valley seat in one of the most pro-Biden districts that is currently held by a Republican.House Democrats have been eager to take shots at Duarte, including his decision to support House Judiciary Committee Chairman Jim Jordan's <a target="_blank" href="https://www.businessinsider.com/matt-gaetz-jim-jordan-house-republicans-secret-ballot-speaker-nominee-2023-10">onetime bid for the speakership</a>. Jordan failed to win the speakership, eventually paving the way for Speaker Mike Johnson of Louisiana.In 2022, Duarte defeated Democrat Adam Gray, a former state assembly member, by just 564 votes, in what was one of the closest congressional races in the nation that year.Duarte and Gray will face each other again in November.<div type="image" title="David Valadao" height="683" width="1024" msid="106270152" hostid="261"></div>David Valadao, 22nd DistrictHouse tenure: 2013-2019, 2021-presentValadao was narrowly booted from Congress during the anti-Trump 2018 wave. Two years later, the wealthy dairy farmer defeated Democratic Rep. TJ Cox in a rematch.Valadao's return to Congress was overshadowed by his decision to become <a target="_blank" href="https://www.businessinsider.com/republicans-voting-to-impeach-trump-capitol-insurrection-2021-1">one of 10 House Republicans</a> to vote to impeach President Donald Trump in the aftermath of the Capitol riot. Unlike his colleagues, Valadao grew largely silent after the vote. As a result, <a target="_blank" href="https://www.politico.com/news/2022/07/14/trump-valadao-california-republican-00045345">Trump didn't train his ire on the Californian</a> to the extent that he targeted the other nine GOP lawmakers.In 2022, Valadao bested Democrat Rudy Salas, a former state assembly member, by 3 points.The congressman will face Salas again in the general election.

Here are the 6 California Republicans up for reelection whose competitive districts could determine the House majority in 2024

<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 class="summary-list"><li>Childcare costs are out of control for many parents, while providers are struggling to make ends meet.</li><li>Zoning regulations and housing discrimination can pose additional obstacles for providers. </li></ul>Childcare costs are soaring, particularly in major US cities — and zoning regulations are making it worse.Costs aren't just prohibitive for parents, they're also sky-high for providers, who operate on tiny margins and struggle to pay their workers a living wage. The financial situation for providers is about to get worse as the nation nears the end of federal pandemic relief funding for childcare providers, which is predicted to disrupt care <a href="https://tcf.org/content/report/child-care-cliff/" target="_blank" rel="noopener">for 3 million children</a>.The funding cliff further exposes the fundamental flaws in the business of childcare. Childcare experts and advocates argue that the industry simply cannot function well without significant government subsidies. But the way we build cities throws up other less-obvious obstacles to an effective US childcare system. Land-use regulations drive up costs and limit the supply of physical spaces. Some zoning and other building regulations make it extremely costly and complicated for a provider to open up or expand a facility. Of course, the housing affordability crisis is making all of this worse, as the cost of rent means it's increasingly difficult for providers, especially those who provide childcare in their homes, to afford their spaces. <h2>Childcare facilities often aren't allowed in residential areas, where kids live</h2>Childcare providers that operate out of residences — known as home-based childcare — often have the most trouble with these regulations. Many cities and towns <a href="https://www.latimes.com/local/lanow/la-me-illegal-businesses-20180919-story.html" target="_blank" rel="noopener">make it illegal</a> for businesses to <a href="https://www.statesman.com/story/news/local/2013/02/13/statesman-watch-city-cracks-down-on-business-operating-in-brentwood-neighborhood/9877009007/" target="_blank" rel="noopener">open up in homes</a>. And the majority of zoned land in US cities is exclusively for single-family homes. Ironically, laws that were supposedly designed to protect children by keeping businesses like childcare centers out of quiet residential neighborhoods are now hurting them, experts say. Historically, separating residential neighborhoods from businesses and industrial sites was justified as "providing a safe and quiet environment for the rearing of children," said Charles Gardner, a housing researcher at the Mercatus Center at George Mason University. "Bearing that in mind, it would seem on its surface odd that zoning codes would prohibit childcare facilities from opening in residential zones and require that they operate in commercial districts where there may be more noise, more commotion, more traffic," he told Insider.These home-based operations <a href="https://bipartisanpolicy.org/blog/nationwide-survey-child-care-in-the-time-of-coronavirus/" target="_blank" rel="noopener">are a key service</a>. They often satisfy linguistic and cultural needs families have, can operate in places without easy access to business districts, and providers can care for their own young kids while also doing their jobs. Some states and cities are starting to eliminate some of the barriers to opening up or expanding a facility, particularly those in peoples' homes.In 2019, California <a href="https://www.childcarelaw.org/content/frequently-asked-questions-sb-234-the-keeping-kids-close-to-home-act/" target="_blank" rel="noopener">passed a law</a> that prohibits any city or county government from requiring home-based childcare providers to get a zoning permit or business license. This allows childcare centers to operate out of all types of homes and avoid getting community approval, which disproportionately empowers homeowners and older, wealthier folks. But implementing the law is proving difficult. Many cities just aren't complying — often because they don't know about the state law. And affected providers don't always know their rights. Laurie Furstenfeld, an attorney at the Berkeley, California-based Child Care Law Center, is working with cities to get them in compliance with the law. "We have been doing Public Record Act requests lately for a few cities just to see if they are charging them and unfortunately, a lot of them have been, even when they say that they're not," Furstenfeld said. <h2>Landlords often discriminate against renters wanting to open a childcare center</h2>Another insidious problem is landlord discrimination against childcare providers. Furstenfeld's organization is working to sue property owners for evicting or refusing to rent to providers, but it can be hard to prove. "It's a pretty bright line rule with the zoning and business licenses. It's a bit harder to get to the heart of when somebody denies somebody to rent," Furstenfeld said.Some states are also addressing issues impacting childcare in residences. Oregon, Oklahoma, Colorado, Connecticut, and Montana have all passed legislation making it easier for home-based providers to operate. The Washington, DC, city council recently passed a bill that would ban discrimination against home-based childcare providers by condo associations. But even without many of these burdensome land-use regulations, childcare will likely still be exorbitantly expensive for too many parents and bad business for providers. "In our ideal world, it would cost nothing for providers to go into business — the background checks, the trainings, the licensing would all be cost-free," Furstenfeld said. "The cost of parents would be heavily subsidized or publicly funded."She added, "Nobody would question not funding public schools. Why not childcare?"

Childcare is getting even more expensive as providers battle landlords and zoning regulations at a time when federal funding is running out

<ul class="summary-list"><li>Students at public schools in Orange County, <keyword id="6357385" type="LOCATION" weightage="60" keywordseo="florida">Florida</keyword>, are being urged to wear face masks.</li><li>Though described as a "requirement," parents can opt their children out.</li><li>Florida Gov. <keyword id="2947172" type="PERSON" weightage="60" keywordseo="Ron-DeSantis">Ron DeSantis</keyword> has prohibited schools from issuing mask mandates.</li></ul>Students at public schools in Orange County, Florida, will be required to wear face coverings - unless their parent provides a note opting them out, the school district announced Friday.In an email, Orange County Public Schools said masks would be required as of August 10 and last for 30 days, <a href="https://twitter.com/LSeabrookWFTV/status/1423765308356104199">as reported by Lauren Seabrook</a> of local ABC affiliate WFTV. The requirement affects more than 200,000 students.The announcement acknowledged "parents who are passionate on both sides of this debate," and said those who wished to exempt their children out of the requirement could do so with a one-sentence note.Florida Gov. Ron DeSantis, a Republican, has prohibited schools from issuing true mask mandates. Earlier this week, a group of parents sued the governor to overturn his executive order, <a href="https://www.local10.com/news/local/2021/08/04/parents-fight-desantis-ban-on-face-mask-mandates-at-florida-public-schools/">local NBC affiliate WPLG reported</a>.Orange County's decision comes just over a week after the mayor <a href="https://www.businessinsider.com/delta-variant-orange-county-florida-declares-state-of-emergency-2021-7">declared a state of emergency</a> due to a rise in <keyword id="1754604" type="PERSON" weightage="60" keywordseo="coronavirus">coronavirus</keyword> cases and urged residents to mask up when indoors. The county is now reporting an average of <a href="https://www.nytimes.com/interactive/2021/us/florida-covid-cases.html">1,133 new cases a day</a>, up 117% from two weeks ago."We will continue to monitor the situation with our local experts and make a determination about how to proceed before the 30 days have expired," the email said.Have a news tip? Email this reporter: <a href="mailto:cdavis@insider.com">cdavis@insider.com</a>

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