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.
Read more at https://www.skinnytaste.com/roasted-cauliflower-rice-with-garlic-and-lemon/#oFtt7dBfrAwE8PHR.99
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!
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:
Carve out some you time -
attend a weekly yoga class!
Here is our February Yoga line-up:
Monday Pilates/Yoga Combo 1:15-2:15pm with Annika
Tuesday Pilates/Yoga Combo 9:30-10:30am with Annika
Tuesday Hatha Yoga 7-8pm with Maureen
Wednesday Hatha Yoga 1-2pm with Maureen
Thursday Core Yoga Express 12-12:50pm with Annika
Friday Yoga Flow 9:30-10:30am with Annika
Saturday Yoga Sculpt 10-11am with Renee
(runs until March 3rd)
Help us spread the word and invite a friend to try our
First Month Special: unlimited classes for only $40!
For our complete class schedule visit:
For more information about our personal training or fitness classes
please contact firstname.lastname@example.org
Wishing you an ENERGIZED & HEALTHY February!