Lauren Stewart is a freelance health writer and blogger, She has a degree in English with a minor in nutritional science, and is a certified holistic health coach by The Institute for integrative nutrition, and an intuitive eating coach, certified by and the Intuitive Eating program she helps people with disordered eating.
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0-4:25 Intro and Lauren’s Bio
4:25 On “disordered eating,” guilt and shame, and overcoming binge and emotional eating.
5:26 “I want to help people come to a place of peace with food.”
8:20 We have shame around many of our foods. We even use words like “guilt” and “sin”
9:00 “Food shame is what leads to emotional eating and binge eating.”
10:18 Intro to the Blue Zones. What does “Blue Zone” mean?
11:32 Where are the blue zones? Okinawa Japan, Sardinia Italy, Loma Linda California, Nicola Peninsula, Costa Rica, Ikaria Greece.
13:00 Nutritionally, they are actually pretty diverse. What are the common diets within each zone, and how do we account for the vast differences in diet between zones?
14:23 They all eat a high plant based diet. Less meat than here, a serving the size of a deck of cards just 4-5 times a month, with healthy snacks.
15:45 Differences between the zones. Goats cheese and milk in Italy. Costa Rica very much about fortified maize and beans. Greece mediterranean and herbs.
18:30 How much does AMOUNT of calories matter? The food options are diverse, but over-eating is definitely not common.
19:20 Hara Hachi Bu and mindful eating.
19:40 Food is usually proportioned on plates at the counter, not served family style at the table.
20:11 Breakfast is their biggest meal, lunch is smaller, and dinner is very light.
21:49 Another thing they prioritize is SLEEP.
22:40 Surprise questions:
Favorite breakfast: Smoothie bowl! Greens, banana, frozen fruit, nut butter, plant based protein, almond milk, blend it up and eat it out of a bowl! Sometimes add chopped fruit, oats or granola. Stir it up and it’s delicious!
24:17 Favorite lunch Buddha bowl with steamed greens, roasted veggies like potatoes, onions, bell peppers baked in oven for 25 minutes. Then add grains and a dressing, a little bit of Agave nectar, and put it all in a bowl.
25:50 Favorite dinner. Healthy pizza with whole wheat crust from Whole foods or home made. Pizza sauce, lots of veggies, sometimes tofu, and nutritional yeast.
26:44 Favorite exercise. Walk slash run. Stress relieving, with music on.
32:00 Exercise. What types of exercise do we find within the zones? They’re not going to the gym, they simply live active lifestyles including lots of working, labor, gardening etc.
33:00 Exercise in the Blue Zones is very functional and natural.
34:35 Faith seems to play a part, although here again they are quite diverse in their beliefs. How does faith or spirituality play out in the blue zones.
35:57 In the Blue Zones retirement homes aren’t a thing. (Let’s respect our elders more!)
37:20 About having a purpose.
38:00 What about humor? We are told that a good sense of humor is common amongst centenarians?
38:30 These cultures aren’t afraid of death. They have a funner, lighter outlook on life.
39:20 Dave shares his story of frequent visits to his parents. On respecting our elders and parents.
42:19 How do we apply what we learn? Work on creating a closer knit group of friends and people who share you health or religious values.
42:20 Use services like meetup.com to meet people similar to you!
44:52 Work on putting family first.
45:20 Eat more fruits and vegetables, even if it’s just a few more at a time. Eating 4 fruits a day can by itself increase your lifespan.
47:45 Additional thoughts on how people listening to the show can apply these lessons to have a happier, longer, more fulfilling life.
When you think about health, think about it holistically. It’s important to focus on more than just diet and exercise.
Think about your life as a whole, and how you can nourish yourself in all different ways.
Be kind to yourself and take it a few steps at a time.
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Note that this information is presented as educational in nature and is not intended to diagnose, treat, or cure or prevent any disease.