Food styling by Hadas Smirnoff; Prop styling by Maeve Sheridan
Can you eat your way to a long life?
People in a handful of regions across
the globe apparently do. Author Dan
Buettner identified seven so-called “blue
zones” — places where residents often
live past 100 — and analysed the factors
that may explain it. Along with lifestyle,
nutrition is key. So pick some favorites
from each and start beating the odds!
The basic principles
followed by citizens
of “blue zones”
The diet
●Plant-based,
though not entirely
vegetarian
●Lotsa legumes
— beans, lentils,
peas
●Mostly organic
and local
●Heavy on whole
grains
The lifestyle
●Not much smoking
●Close family
connections
●Regular social
engagement
●Constant
moderate
physical activity
OKINAWA,
JAPAN
■Why such
longevity among
Okinawans? Could
be their superfood
intake: Turmeric
is a favourite here,
as is go-to veggie
bitter melon —
both thought to be
disease fighters.
Most foods are
stir-fried quickly in
minimal oil.
KEY FOODS:Brown
seaweeds (hijiki,
wakame, kombu),
bitter melon,
turmeric, tofu,
sweet potato, lots
of all forms of pork,
garlic, green tea,
brown rice
DISH TO TRY:Goya
chanpuru:stir-
friedbittermelon,
egg, tofu, and
thinly sliced pork
SARDINIA,
ITALY
■Carbo-loading
for long life?
Sardinians eat
gobs of pasta
and whole-grain
breads—even
their famed soup,
zuppa gallurese,
isasortofbread
casserole. Could
be the omega-3s
they get from
shellfish and dairy
or the crazy-high
polyphenols in the
local red wine...
KEY FOODS:
Shellfish (clams,
mussels, lobster);
sheep’s/goat’s
milk; tomatoes,
almonds, fava
beans, chickpeas,
flat bread, saffron,
fennel, red wine
DISH TO TRY:Fregola
sarda con arselle
e zafferano:
semolina pasta
with clams and
saffron
SOUTHERN
SWEDEN
■Scandinavia’s
quality of life
(low crime, free
health care) offers
some non-dietary
reasons for
long lives. Still,
something about
the hearty cuisine
of Sweden’s
Öland, Småland,
and Skåne (their
flavonoid-packed
black currants,
perhaps?) keeps
them hanging on.
KEY FOODS:Oily fish
like salmon and
herring, whole
grains like rye
and buckwheat,
berries, peas, oats,
yoghurt, root
vegetables
DISH TO TRY:
Fiskbullar med
rotmos och ärtor:
fish cakes with
mashed
swede and peas
NICOYA,
COSTA RICA
■This Costa Rican
peninsula’s diet is
similar to the rest
of Latin America’s
butwithafewkey
differences: The
fruit of its peach
palm tree is said to
fight cancer, and
its wild ginger is
apotentanti-
inflammatory.
Plus, little milk or
processed food is
consumed.
KEY FOODS:Black
beans, corn
tortillas, winter
squash, ginger,
eggs, yucca,
plantains, yams,
tropical fruits
(bananas, papaya,
mango, guava,
peach palms)
DISH TO TRY:Gallo
pinto:rice, black
beans, fried egg,
and corn tortillas
IKARIA,
GREECE
■Called “the
island where
people forget
to die” in Diane
Kochilas’ cookbook
on its food, Ikaria
isahotbedofold-
agers who follow
a Med-type diet
but eat less meat
than most Greeks;
farm or forage
many foods; and
proudly admit
they fornicate like
bunniesintotheir
twilight years.
KEY FOODS:Wild
greens, olive oil,
chickpeas,lentils,
black-eyed peas,
lemons, goat-milk
cheese, potatoes,
tomatoes, wild
mushrooms, sage,
rosemary
DISH TO TRY:
Hortopita:filo pie
made with wild
greens
HOWTOLIVE
(ALMOST)
FOREVER
On the menu in Okinawa:
brown seaweed, pork
and bitter melon, which
looks like ugly cucumber.
46 MEN’S FITNESS APRIL 2017