blue zone diet plan pdf


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0000002383 00000 n 0000052629 00000 n 0000003551 00000 n 77 0 obj <> endobj xref 77 41 0000000016 00000 n endstream endobj startxref … Load your diet with the following muscle-building proteins that are also good for your heart: > Beans such as garbanzo beans (chickpeas), navy beans, black beans and pinto beans > Lentils > Soy (tofu) h�bbd``b`�$� �}@�c/�� $�w�X� BD��qً�/��� $��@z�A3@��@���ZbY �#@�u=�`�,} �0��{�����R��Hu�?c�{� PU] 0000030032 00000 n 0000038026 00000 n 0000002829 00000 n

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0000036598 00000 n In the Blue Zones, people get most of their protein from plant sources with animal protein only consumed on special occasions or as side dishes. 0000001116 00000 n 0000005345 00000 n 0000028349 00000 n 0000037087 00000 n 0000004564 00000 n trailer <<31A8B90861984546A3C403712094CE47>]/Prev 119544/XRefStm 1362>> startxref 0 %%EOF 117 0 obj <>stream 0000004649 00000 n 0 0000025076 00000 n 0000074955 00000 n 0000125521 00000 n 0000003880 00000 n 0000037363 00000 n

0000004216 00000 n 0000014769 00000 n 0000004912 00000 n 0000162543 00000 n They eat a plant-slant diet of whole foods; fruits and vegetables are present at every meal, lowering inflammation and increasing immunity. 0000005461 00000 n 0000005113 00000 n 0000003953 00000 n 0000005229 00000 n 0000005028 00000 n The church calls it the Word of Wisdom and was officially written in February 27, 1833 (30 years before the founding of the Seventh Day Adventist church – the blue zone religion in Loma Linda, California is Seventh Day Adventist). Paleo Crackers/Paleo Super Seeded toasted with mashed avocado and homemade sauerkraut. 0000276789 00000 n

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0000024688 00000 n 0000003343 00000 n These 10 simple guidelines reflect how the world’s longest-lived people ate for most of their lives. ` ��*b 0000104171 00000 n H��W�n#�}��Џ����0��]�p ?

0000255837 00000 n 0000003407 00000 n When they eat meat, fish, eggs, or dairy, they treat it as a condiment rather than the feature item. 0000019634 00000 n 121 0 obj <>/Filter/FlateDecode/ID[<9BC192C27B163045A8D5399D3DED8BA5>]/Index[95 46]/Info 94 0 R/Length 114/Prev 92852/Root 96 0 R/Size 141/Type/XRef/W[1 2 1]>>stream 0000004881 00000 n %PDF-1.4 %���� 0000056750 00000 n Try to Unfortunately, the full benefit of the Zone Diet is largely limited 0000103329 00000 n When our second-tier athletes commit to strict adherence to the Zone parameters, they generally become top-tier performers quickly. 0000058125 00000 n 0000059564 00000 n People in Blue Zones areas have a diet that is 95% plant-based.

The Church of Jesus Christ of Latter Day Saints have known the benefit of the blue zones diet for a very long time. 0000058284 00000 n 34 0 obj <> endobj 0000103006 00000 n 0000024873 00000 n Centenarians in all five blue zones areas enjoy much lower rates of chronic disease like obesity, heart disease, type 2 diabetes, and dementia. ޭ�C�S���]H�>�r���z��M�!�i�N��!�JV���J�?��T�ϭ�c�jm�Vn�V�ڛC�L�4�CO���C��'^�k@ ��"9"�X3�W��8�j Iئ�|"� �#�hE��N^a�}'�����T�C��(�J����t8i�k�i0���2��`d�Ӱ?v���m��4B�Q�کjkl���ѕأ3���ni+밇`��Vm�H��L�t�N�_h�EF�Z�Ȇ�t�Z �ԕ̄s���7.�HH �5�R��]��6��� #��H�@�RpRM,�A��{}��0?H�����E+Ie�ҕQ����Ē_p�e&�� E�Ja�2�8 �z�� �Q�*��+ג�/�����-UY�de/%��V�m�H�l�t ! {7�;l�^���xxq���y��_J��0��.nW;޽�����_�i�����7����ċ�+c����?�y�ٕ�Y�n���+[\��;�ɝ^w�i�+�`�=.UWS��v�/�qvW��q���W�v?�� ���|��p�O��燃�_cmv���wW�b��L���v������m?��������K����������=>|�rѩ�aLyq��M��f>�9;loy��O۫Yx���z7o��f������qv��{ q8.�n���oy\��qn M����3w~��9��Nо~���wy��p�޽w��������rw�yp�>�o�6[�sp�;��a��]]nw�z��=����{������?���w���H+�M�b�(~�]�~qw�y����Vo߮B�Bo,?�����x4����l�9��짂����j�|e����oO]?�s���mV�T���-�y���+�Ru���޸���nVo�"��Xr�� �J!KG~��O)u�I�LjŅ����܃�S������(>�V�T��S��N*u�G��:���6|nVEo���V�4|@( ԩ�m�O��6�B 0000111832 00000 n �?Y��gh��,�XU���T�@��|6� �r;��%���)��K��`¤�~�$QA/F,����߸'`�)����d�9��H�m��>�@���EM�A��(�t�0�NM�M�J��t�}��u���MR�I\���fS��i;� 1�Jȑb\���(�����aT�n7�}1��HǛ�f9ˉQ����ϝǙ�j�[�e�{e���,'��2kU�~-'���q�v�9)ʿe�E�lI�: ��T�Ԗf����U��� �R���X���Ih�J. xref 0000005260 00000 n 140 0 obj <>stream 0000003688 00000 n 119 0 obj <>stream 0000004185 00000 n 10 Blue Zones® Food Guidelines We distilled more than 150 dietary surveys of the world’s longest-lived people to distill the average longevity diet. 0000006065 00000 n ���P�m�Ԋ����S=�fj$~!�z��r�Tu����?�q߽����w��ݧ�(��u*W����oj۽y��V{e�گ��]�����JAGW��!��U���߾�b��x���%'�)��U��!���+ Z_V��틨k�'�p������r�P��٫h��&�Ru.�h�I��Vm��X" [�k� ���2�9��Oտ@�m�/ں��=Hhk6��Q$V�RN+D#k�_�Dxi�A�&ģ԰�ǜ��(P�\�.D �z�u�U͌"�h�Gy�yq� �X�P��8�=�. 0000056573 00000 n 0000091075 00000 n endstream endobj 96 0 obj <>/Metadata 9 0 R/Pages 93 0 R/Perms/Filter<>/PubSec<>>>/Reference[<>/Type/SigRef>>]/SubFilter/adbe.pkcs7.detached/Type/Sig>>>>/StructTreeRoot 23 0 R/Type/Catalog/ViewerPreferences<>>> endobj 97 0 obj <>/ExtGState<>/Font<>/ProcSet[/PDF/Text]/XObject<>>>/Rotate 0/StructParents 1/Tabs/S/TrimBox[0.0 0.0 612.0 792.0]/Type/Page>> endobj 98 0 obj <>stream 0000114674 00000 n 0000004417 00000 n 0 0000103232 00000 n 0000004533 00000 n h�bbbd`b``��1@� }� � endstream endobj 78 0 obj <>/Metadata 3 0 R/Pages 2 0 R/StructTreeRoot 5 0 R/Type/Catalog/ViewerPreferences<>>> endobj 79 0 obj <>/ExtGState<>/Font<>/ProcSet[/PDF/Text]/XObject<>>>/Rotate 0/StructParents 1/TrimBox[0.0 0.0 612.0 792.0]/Type/Page>> endobj 80 0 obj <> endobj 81 0 obj <> endobj 82 0 obj [/Separation/PANTONE#207461#20C/DeviceCMYK<>] endobj 83 0 obj [/Separation/PANTONE#20143#20C/DeviceCMYK<>] endobj 84 0 obj [/Separation/PANTONE#203005#20C#202/DeviceCMYK<>] endobj 85 0 obj <> endobj 86 0 obj <>stream 0000202651 00000 n `9�� ڠ��0�Q�)���� �P� f�~����/X�S�N 0000037639 00000 n 0000044908 00000 n

0000003837 00000 n H��W]k\�}��G v����}���$�@�`!q��ʚd��5c/��9�ԕ5�x y������U�N����z��[��V/~����~��Ջ�.���߿x�ꏯ]t?����+�zy�z� 0000058208 00000 n 0000127929 00000 n 0000004301 00000 n 0000003763 00000 n 0000052025 00000 n CrossFit’s best performers are Zone eaters. 0000004332 00000 n 0000004680 00000 n Add a warming cup of hot chai and this would be a beautiful winter warming start to the day. 0000000016 00000 n 0000002634 00000 n 0000115025 00000 n 0000259554 00000 n %%EOF It seems that the Zone Diet accelerates and amplifies the effects of the CrossFit regimen. 0000054822 00000 n 0000030207 00000 n DASH diet 3 ideal health factors ... Ikigai or plan de vida - purpose Reduce stress Belong to a spiritual community Keep family first Surround yourself with people who have similar blue zone values . 0000003047 00000 n 0000003868 00000 n >.ѺV���%4-�`�@�@�� �8K� �` ���3�3�1l`4` 0000003984 00000 n ��oa�`M4� Ġ���x���n�5��d�RL���E`�m�P��g���,g^�[š]�.�e���\/`Rm8� ��-. 0000065173 00000 n 0000004448 00000 n 0000016263 00000 n 0000102968 00000 n

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0000300695 00000 n 0000003259 00000 n 0000107251 00000 n %PDF-1.6 %���� 0000112909 00000 n 0000246174 00000 n 0000224084 00000 n Fruits, vegetables, beans, tofu, lentils, nuts, and seeds are rich with disease-fighting nutrients and the cornerstone of their diets. 0000103653 00000 n

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