Crack the 100-Year Code: How Centenarians Stay Strong and Thrive

Did you know that you can live into your hundreds, healthy and disease free?

Researchers from Harvard and Boston Universities discovered that centenarians, people who live into their hundreds, are generally free from age related health conditions.

So what is their secret to living a healthy happy life?

What are we missing? On average 750,000 Americans die prematurely per year due to eating the standard American diet.

How many people do you know that spend their 40s, 50s, 60s, and 70s struggling with chronic diseases?

Not to mention dementia and Alzheimer's which is striking younger and younger age groups.

Why are the majority of Americans suffering from heart disease, cancer and diabetes and dying young from these diseases? And those that live into their 80s and 90s have no quality of life, in wheelchairs or bedridden in nursing homes.

TOP KEY FACTOR TO LONGEVITY: YOUR WEIGHT

One of the factors that researchers found is that people over 100 are NEVER overweight.

Being overweight increases disease risk across the board. So having lower healthy weight is a major factor of living into our hundreds.

(Note: However, that doesn't mean we can eat junk food as long as its not too much. Nutrient deficiencies can also lead to disease. It's important to maintain a lower healthy weight but make sure that we are incorporating enough healthy nutrient dense foods into our daily diet.)

5 Key Diet Pillars for Every Longevity Diet in the World

According to Dan Beuttner who researched the world's "Blue Zones," communities whose elders live to record-setting age.  His findings were true across all societies whose elders lived very long healthy lives irrespective of country.  

Here are his findings:

All of the centenarians in Blue Zones consume a  90-100% Whole Food Plant Based Diet

The 5 Foods they consume a lot of:

Whole Grains

Greens

Tubers

Nuts

Beans

Meat no more than 5 times per month

just a little bit of fish and eggs

no dairy at all

Drink: They drink water throughout the day (about 6 cups), teas, and coffee

John Robbins author "Healthy at 100" reviewed the dietary and lifestyle choices of long lived societies and he had similar findings.

All long lived societies consume 90% of their calories from high nutrient unrefined foods. They grow a lot of their own foods and eat mostly fresh fruit and vegetables. 

in addition to being slim, 

1) they consume the majority of their calories from fresh produce

2) They stay physically active

3) They have friendships

4) They have a positive hopeful outlook on life

Unfortunately blue zones are diminishing thanks to the modern diet that is taking hold over the whole world.

It is up to us to revive these 'blue zones'.

1) Whole Grains: Avoid refined Grains- opt for Real Bread

we need to eat whole grain foods with the right balance of fiber and nutrients. Proper bread was a staple food for thousands of years. Proper bread without any white or refined flour will not raise blood sugar levels.

ANCIENT GRAIN SOURDOUGH BREAD- The best source of carbohydrates is actually real wholegrain bread. Most store bought breads including sourdough breads and "wholewheat" flours have 20-50% of the healthy bran and wheat germ removed to promote store shelf stability and to increase the rise (white flour rises, true wholewheat flour doesn't).

At Joseph's Organic Bakery our Bread is truly 100% wholegrain, no refined flour added, keeping blood sugar levels stables.
The fermentation process ensures high probiotic levels. Each bread provides the HIGHEST NUTRIENT TO CALORIE RATIO Possible. We focus on making every bite count. Check out our  Einkorn Bread .

2) Consume Lots of fresh fruits and Vegetables.

Consuming fresh fruits and vegetables is one of the key pillars of an anti-aging diet.

A good way of gauging if you're eating enough: opt for 1 pound of fruit, and 1 pound of vegetables (combo of cooked and raw vegetables) per day.

3)   Avoid animal protein & Processed Foods- except for bone broth

(if you must eat meat and chicken, be sure to cook in water, avoid frying and grilling) however, its best to avoid. Meat and fish can feed inflammation causing bacteria in the gut, so its important to Pause these foods for a few weeks at least to cleanse out the colon. Fish should always be avoided.

4) No soy, rice, corn, no guar gum, no xantham gums, no cellulose, no trans fats, no processed foods.

5) Eat Probiotic Foods -

Consume healthy probiotics like Raw Sauerkraut and  Umeboshi Plums. 

Beneficial microbes/probiotics play a crucial role in the body by performing several key functions, such as: Breaking down food, Helping the body absorb nutrients from food, Regulating the growth of harmful microbes.

Maintaining the right balance of these microbes is essential for a healthy digestive system.

Our Umeboshi Plums are fermented for 3 years ensuring high probiotic levels.

Our Sauerkraut is made in-house in small batches.

6) Engage in Creative Activities-

Stress puts our health at risk. One of the best stress relieving techniques is engaging in creative outlets such as: writing, drawing, painting, dance, or picking up a new skill like woodworking or DJing, or even going back to college and taking a class you've always wanted to take.

7) Exercise regularly —

Studies Show that exercise is a key pillar to long lived societies. Exercise promotes overall well-being.  Exercise helps us stay slim and fit. It boosts mood and lowers cortisol levels. Daily Exercise is so important. Pick something fun that you will look forward to doing. It can be Dance, aerobics, weight lifting etc..

At least 30 minutes 5X per week

8) Socialize- 

Loneliness is a contributing risk factor for disease and premature death.

Socializing after the age of 50 is very difficult. Often we have moved many times, our school friends have gotten married and built their own lives. We've spent so much time working that we have neglected our spouses and friends. All of this just means one thing- we have set ourselves up for being even lonelier as we get age which is just plain unhealthy, both mentally and physically. 

But we change all that tomorrow. Say hi to everyone you meet whether its the barista at the local coffee shop, your neighbors, your dance classmates. Take on a hobby that will help you meat people with similar interests. No matter how old you are - It is never too late to make friends.

Green tea has been used for centuries in Asian Cultures.

It is also the popular drink in 2 of 5 Blue Zones, areas where people live longer and heathier.

Longjing tea, a special type of green tea, has been renowned for centuries for its detoxification and anti-inflammatory properties.

Longjing tea is brimming with antioxidants & bioactive compounds that fuel fat burn and anti-aging.  Longjing Tea is nature's powerhouse for weight loss. 

At Joseph's Organic Bakery our Longjing tea is very high quality, grown in pesticide free soil.

Benefits of our Longjing Tea:

• Supports Detoxification*
• Aids in Weight Loss & Boosts Metabolism*
• Supports Healthy Blood Sugar Levels*

• Supports a healthy gut microbiome* 

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