This time of year we often feel tired and low on energy. What better time to focus on eating healtier and reviewing your current eating habits. Below you will find 5 Lessons in Healthy Eating from Those Who Live to 100!

We have also included a delicious recipe for easy Cauliflower Rice and a Salmon Shopping Guide to get you inspired to eat healthy this February!

A long, healthy life is highly dependent on building healthy habits. Part of forming healthy habits is to become intentional with them. One study from 2004 by author Dan Bettner looked at the healthy habits practiced by people living happily into their hundreds, in parts of the world known as “Blue Zones”. These places were:

Loma Linda, U.S.

Nicoya, Costa Rica

Sardinia, Italy

Ikaria, Greece

Okinawa, Japan

Buettner and the researchers found that seniors in these widely separated regions share a number of key habits that can be broken down into the following:

-Having a healthy diet

-Having a purpose

-Staying active

-Focusing on family/community

5 Key Habits to A Healthy Diet:

1. Eat More Plants & Eat Locally

There is a clear theme across the Blue Zone communities to eat large amounts of fresh, organic vegetables and fruits, and small amounts of red meat. The fruit and vegetables tend to be high in antioxidants and fiber, such as tomatoes, onions, squash, roots/tubers, and beans.

Picking up food at local farmers markets not only fosters a sense of community (another factor in longevity), but also allows you to eat seasonally, which means the fruits and vegetables will be more nutritionally dense.

2. Portion Control

Consuming excess calories leads to weight gain and potential health risks. Learn to control your portions. For example, Okinawans practice “Hara hachi bu,” a Confucian mantra said before a meal that reminds them to stop eating when their stomachs are 80-percent full. The 20 percent gap between not being hungry and feeling full could help with losing weight. The Okinawans also eat off small plates to limit the amount of food consumption. Take a look at what size dishes are in your cupboard—you may want to invest in smaller plates.

3. Meal Routine

When you eat is also important because it can help with digestion and ensure your body gets the energy it needs. People in the Blue Zones tend to eat three meals a day and don’t make a habit of snacking. Their smallest meal is usually dinner and then they don’t eat any more the rest of the day, but adopting this habit will depend on your life/work schedule.

4. Moderate Alcohol Consumption

North American alcohol consumption is on the rise. Drinking alcohol in excess can cause liver damage, cardiovascular disease, cancer, and other health risks. It can also increase the chance of violence, motor vehicle accidents, and injuries due to falls. If you drink, do so in moderation. Many centenarians in Okinawa, Sardinia, and Icaria enjoy a moderate amount of alcohol (wine and sake).

5. Eat with Family and Friends

Eating is best as a social experience where you can slow down, be present, and connect with others. Mealtimes are celebrations, a time to give thanks, talk out problems, and bond as a family or with friends. As a rule, people in the Blue Zones never eat alone, never eat standing up, and never eat with one hand on the steering wheel.

Adopting these healthy eating habits practiced by centenarians may help to improve your life expectancy at any age.

Source: Melissa Eisler, The Chopra Center

Recipe of the Month:

Roasted Cauliflower “Rice”

with Garlic and Lemon

Cauliflower “rice” is an easy low-carb side dish that goes great with just about anything from chicken, to steak or fish. The “Rice” uses finely chopped cauliflower, which makes a fantastic low-carb, grain-free stand in for rice.

Source: www.skinnytaste.com

Article of the Month:

Don't be fooled by confusing labels - this handy salmon buying guide decodes common terms so you can shop the seafood counter like a pro!

http://www.cookinglight.com/eating-smart/smart-choices/how-to-buy-the-best-salmon-at-the-grocery-store

Create Pockets of Peace..

Reducing stress is key to improving your physical and mental health. So many aches, pains and diseases are triggered by stress.

Try 5 min of meditation or deep breathing, go for quiet 10min walk without your phone. Unplug, read books, try yoga and treat yourself to a massage!

To book a massage at Come Alive email:

sherri@comealivefitness.com or

deb@comealivefitness.com