6 high-protein, plant-based foods the longest-living people on the planet eat
Plant-based diets are common in Blue Zones, regions where people live long, healthy lives.
For protein, many Blue Zone cuisines rely on carb-rich staples like legumes and whole grains.
Nuts, with some fish, dairy, and eggs, round out the moderate protein intake in Blue Zones diets.
If you want to eat like some of the healthiest people on the planet, consider swapping out that steak for a plate of beans and rice.
I've been vegan for 2 years. Here are 5 of my best tricks for making good food while saving time and money.
My favorite kitchen hacks for this vegetable-heavy plan include making my own broth, having go-to simple dishes, and pre-mincing garlic to use later.Before I went fully vegan, I was a vegetarian for almost my entire life. So for me, the transition from longtime vegetarian to full-blown vegan wasn't all that hard since there was very little that I was actually giving up.
Eating high-carb diets rich in plant protein is a defining feature of the "Blue Zones," the five places in the world where people live the longest, healthiest lives — typically reaching, or surpassing, 100 years old in good health.
The so-called Blue Zones represent a wide variety of cuisines, like Japanese, Greek, Italian, and Costa Rican. While the specific foods vary, foods groups like beans, nuts, whole grains, herbs, and green veggies make up the backbone of Blue Zones diets.
People seeking to imitate the Blue Zones dietary patterns should aim to make plant-based foods about 95% of their diet and limit their intake of red meat, according to author Dan Buettner, who popularized the Blue Zones diet. Regardless of region, the diets also tend to be low-fat, with plenty of carbohydrates.
25 ways to bring curves, waves and arches into your décor
Looking for archway decorating ideas? From curvy furniture to wavy paint effects and on-trend arches, cut out the corners with these well-rounded decorating ideas
There are other ways to get protein in your diet, though.
Dietitians typically recommend aiming to get between half to three-quarters of a gram of protein per pound of body weight — about 60-90 grams a day for a 120 pound person, for example. Protein is an important nutrient for helping repair tissue and build muscle (although Blue Zone residents often skip the gym).
To eat enough protein on a Blue Zones diet, focus on nutrient-dense sources like legumes, with occasional servings of fish, dairy, and eggs.
Beans are the cornerstone of the Blue Zones diet, alongside their fellow legumes, lentils and peas.
They play a starring role in Blue Zones meals around the world, from black beans in Costa Rica to lentils and chickpeas in the Mediterranean.
In Japan, soybeans are a popular protein source, either processed into tofu for soup and stir-fry or steamed in the pod as edamame.
Here are the best Amazon deals you can get today
— Recommendations are independently chosen by Reviewed’s editors. Purchases you make through our links may earn us a commission. Every day, we scour Amazon to find the best deals available. Whether it’s something for your kitchen or top-rated tech to upgrade your smart home collection, the online shopping giant offers some of the best prices on a very wide range of items. Whatever you need, Amazon has you covered. Below, you’ll find our topBelow, you’ll find our top Amazon deals today, including smart home security cameras, a DNA testing kit and lawn care products, all of which have been vetted by our team of deals experts to make sure they’re "best of web" prices.
Buettner's Blue Zones diet guidelines recommend eating at least half a cup of beans daily.
In addition to protein, legumes are also packed with fiber, a key nutrient in the Blue Zone diets.
Nuts and seeds are the foundational Blue Zones snack food, despite a bad reputation in the diet world for having a high caloric density, with just a handful packing up to 200 calories.
They contain a wealth of nutrients like omega 3 fatty acids, linked to health benefits like less inflammation and lower risk of heart disease.
10 Best Already Prepared Meal Delivery Services That Save You Major Time in the Kitchen
It's almost like having your own personal chef.We're not talking about those old-school TV dinners, either (no offense—these can definitely get the job done, but they're oftentimes lacking in flavor and quality). No matter what your dietary preference—if you're vegan, vegetarian, paleo, gluten-free, or all of the above depending on your mood—there are plenty of options that use organic, sustainably-sourced, and/or local ingredients. So, it's like eating a healthy, home-cooked meal, but without any of the hassle. Ahead, find the best prepared meal delivery services to make your lunches and dinners easier than cooking—and cheaper than ordering takeout.
Nuts and seeds that contain the highest amount of protein per serving include:
Pumpkin seeds: 9 grams per ounce
Peanuts: 7 grams per ounce
Almonds: 6 grams per ounce
Hemp seeds: 6 grams per ounce
Flax seeds: 5 grams per ounce
Spend $500, Pocket $200 Fast with This Top Card
Slideshow continues on the next slide
Fish in moderation
Many Blue Zones are in close proximity to the ocean, making fish a popular protein source.
Fish isn't a daily staple, but appears in moderate portions of no more than three ounces, about three times a week.
Small fish like sardines and anchovies, popular in the Mediterranean, are a good option because they're not exposed to toxins at the same rate as fish higher on the food chain, like tuna.
Cod is another popular fish with a mild flavor and lots of protein, as well as B vitamins and important minerals like phosphorus.
Small amounts of dairy, typically from sheep and goats
You may have been told to drink milk every day for your health, but dairy is relatively rare in the Blue Zones diet.
Traditional cheeses made of sheep or goat's milk do feature in some Blue Zones regions of Italy and Greece, as well as other fermented products like yogurt.
These low-sugar, high-protein options can be a healthy part of the Blue Zones diet in moderation, included a few times per week.
How to Transition to Gray Hair, with Self-Assurance: “I Tried It” (Plus, Dermatologist and Stylist Tips)
Dying my hair gray made me feel happier, more confidentand, yes, more beautiful. The post How to Transition to Gray Hair, with Self-Assurance: “I Tried It” (Plus, Dermatologist and Stylist Tips) appeared first on The Healthy.
Full-fat versions of dairy are encouraged, since low-fat dairy is often processed with more additives like sugar to make up for the flavor lost in reducing fat.
The CrossFit star Justin Medeiros said he ate up to 5,000 calories a day to fuel hours of intense workouts in training.
The 2021 Fittest Man on Earth, which is the title given to the winner of The CrossFit Games, loads up on carbs and often gains weight in the offseason to get stronger, he told Insider in an interview coordinated through his partnership with the sleep-fitness company Eight Sleep.
A competitive wrestler when he was in high school, Medeiros said he started competing in CrossFit as a teenager in 2016. Now 23, he earned third place at his first CrossFit Games in 2020 before taking the top podium spot last year.
He said CrossFit training changed his approach to nutrition, helping him focus on eating for overall gains and performance.
The world's most expensive dishes are outrageous
With a good smattering of caviar, gold leaf and truffle, these opulent dishes leave no expense spared. From the world’s most extravagant hamburgers to gold-dusted ice-cream sundaes, extremely rare cuts of meat and even a caviar omelet – you’ll be amazed at how much the world’s most expensive restaurant dishes cost. Intrigued? Read on to feast your eyes on some seriously decadent dining…
"My goal is to eat as much as I can every day," he said. "I'm eating to fuel myself, not to look the best or be the lightest weight."
He said gaining weight helped him build strength
Medeiros said he saw a major change in his strength when he switched from wrestling to CrossFit and gained about 15 pounds in the process.
"In wrestling, I was trying to eat to perform but stay light. I definitely got stronger when I started eating more," he said.
Video: Work Up a Sweat With This Standing Cardio Routine (PopSugar)
Now in the offseason, he doesn't worry about gaining extra weight, since it ultimately leads to more strength and performance improvements for competition.
"I'm a little bit heavier right now than I would be in the beginning of the season, but it helps to put on muscle mass, and you have all that food and energy to keep training," Medeiros said.
Bulking, or intentionally eating more to gain weight to maximize muscle growth, is a common technique used by strength athletes and bodybuilders, since the extra calories help speed muscle recovery and strength gains.
Medeiros eats 500 to 600 grams of carbs a day
The biggest change in his diet when he moved from wrestling to CrossFit was eating more carbs, Medeiros said.
"Before, I wasn't eating foods that were higher in carbs. For CrossFit, I need foods that are the most dense in carbs to fuel my long training days," he said.
High-carb foods like oatmeal and fruit are a regular part of his routine.
Other top CrossFit athletes swear by eating plenty of carbs for peak performance, too.
Carbs are an important resource for fueling the body and preventing muscle breakdown during the intense strength and endurance demands of CrossFit, Mike Molloy, a nutrition coach, previously told Insider's Rachel Hosie.
He also gets 250 grams of protein day, supplementing with shakes
Medeiros is also careful to get enough protein, an essential nutrient for athletes to build and maintain muscle.
To hit his goal of 250 grams a day, he said he included protein powder in shakes and smoothies. Medeiros said his fitness hack was making smoothies from whichever fruits and veggies he had around, adding peanut butter for extra calories and flavor.
"A little splash of peanut butter is the pro tip that makes it taste a whole lot better," he said.
Read the original article on Insider
Timberland just re-released its iconic Super Boots — here's why they get my vote as the best cold-weather shoes .
Designed to handle harsh Alaskan winters, the Timberland Super Boot is warm and rugged with a strong reputation for cold-weather wear. While the Timberland Super Boot has proven itself in cold weather, the boot has also become a staple for winter street style after being popularized in the 1990s. Unlike other Timberland styles like the 6-inch Boots, Super Boots aren't always available. After being gone for many years, they've seen recent releases in 2016, 2019, and now in 2022. Every time they return, the release is special for fans of the iconic boot.