In praise of the blue zones

And a Mediterranean wild rice & bean salad

Welcome to a brand-new week!

As I write this newsletter, I can hardly believe that just last weekend, we were outdoors sipping rosé and cooking a paella over a cast-iron barbecue. The weather has certainly turned, and I am already dreading my daily one-hour walk. It isn’t much fun when you know you’ll arrive home drenched (no use carrying an umbrella when it rains in the Netherlands), but it’s certainly better than torturing myself at a gym. I did that fanatically for years—and I will never do it again. Walking, meditating, eating well, drinking good wine, petting my dog and waking up every morning knowing that I’m doing what I love (even though there are periods of financial insecurity), those are my ways of staying sane and healthy. Last week, I wrote my column for Reader’s Digest on the subject of eating for longevity and the blue zones (due to appear in the June issue). I’d like to touch upon that today and end with a recipe for a delightful Mediterranean wild rice and bean salad, which I’m sure Dan Buettner would approve of!

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So, what exactly are the blue zones? These are regions around the world where people live notably longer, healthier lives compared to the global average. The term was coined by Dan Buettner, a National Geographic explorer and journalist who identified five areas that share this remarkable characteristic: Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece) and Loma Linda (California, USA). Each of these regions has its own unique culture, traditions, and lifestyle practices, but they share several common factors that contribute to longevity and well-being.

One of the key elements of blue zones is diet. Inhabitants of these regions typically follow a predominantly plant-based diet, rich in fruits, vegetables, whole grains, legumes and nuts. These foods are not only delicious but also packed with essential nutrients, antioxidants and fiber, which support overall health and help prevent the many lifestyle-related illnesses that are robbing us of our health and ultimately killing us. I learned about Buettner’s research when I started my journey toward plant-based eating, back in the summer of 2022, after my husband was diagnosed with type 2 diabetes (which we managed to reverse in two months).

If you go to Buettner’s website (or watch his Netflix series), you can find out more about the practices that will help you lead a longer, healthier life. For example, in Okinawa, Japan, residents traditionally consume a diet known as ‘Hara Hachi Bu,’ which emphasizes eating until you are 80% full. Similarly, in Sardinia, Italy, a Mediterranean-style diet rich in wholesome fruits and vegetables is prevalent. This diet is associated with a reduced risk of heart disease and other chronic conditions, contributing to the exceptional health of Sardinian centenarians.

In addition to diet, lifestyle factors also play a significant role in the longevity of blue zone inhabitants. Regular physical activity is a common practice, whether it’s through daily walks, gardening or traditional forms of exercise like tai chi or yoga. This consistent movement helps maintain cardiovascular health, strength and mobility, contributing to a higher quality of life in later years. Strong social connections and a sense of community are another hallmark of blue zones. Residents of these regions often have close-knit social networks and strong family ties, which provide emotional support, companionship and a sense of belonging. Furthermore, blue zone inhabitants tend to have a sense of purpose and meaning in their lives. They have reasons to get up in the morning and pursue activities that bring fulfillment and happiness.

To me, the lessons of the blue zones offer quite a sensible approach, especially if you compare this advice with the misinformation propagated by the diet and pharmaceutical industries (not to mention ‘influencers’ who don’t know their ass from their elbow, or the glorification of obesity in recent years; sorry, that had to be said). It’s no secret that these industries and ‘experts’ often prioritize profits over public health, promoting dangerous diets (sorry, but the carnivore diet is a recipe for disaster, not to mention an early death) and pharmaceutical solutions (like the folly of prescribing diabetes medication for weight loss) that will undoubtedly do more harm than good. That’s why it’s essential to educate ourselves and read the medical and scientific literature from trusted sources. Dr. T. Colin Campbell, Dr. John A. McDougall, Dr. Neal Barnard, Dr. Caldwell B. Esselstyn and Dr. Michael Greger have dedicated their careers to researching and promoting evidence-based approaches to health and nutrition. They have hugely influenced my path toward a healthier life, and I can’t recommend their work enough. Books, such as The China Study by T. Colin Campbell and How Not to Die by Dr. Michael Greger, offer invaluable insights into the power of plant-based eating and lifestyle medicine.

If you’re looking to adopt a plant-based diet, please also remember that I’m here and very willing to help!

And now, as promised, here’s that beautiful salad recipe! The salad contains healthy grains as well as beans and nuts (two blue zone ingredients). I love it topped with a little spicy hummus and a dash of sriracha sauce! Enjoy!

Mediterranean wild rice & bean salad
Serves 2-3

Ingredients:
85g wild rice (cooked according to package instructions)
150g green beans, chopped
1 (400g) can of kidney beans, drained and rinsed
20g (large handful) of arugula
60g sun-dried tomatoes (preserved in oil)
50g walnuts, chopped
1 ½ tsp white wine vinegar
1 tsp turmeric
Freshly cracked pepper, to taste

Instructions:
Cool the rice after cooking it according to package instructions. In the meantime, cook the chopped green beans for 8 minutes. Once cooked, rinse with cold water. In a large bowl, combine the rice, green beans and rest of ingredients. Serve.

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