Week 8
The "Blue Zone" in Sardinia, Italy, is famous for its high concentration of centenarians, largely attributed to their diet and lifestyle. Their daily meals are simple, wholesome, and based on fresh, locally sourced ingredients. Breakfast typically includes a light combination of coffee or tea with hard bread, sometimes with olive oil, cheese, or tomato. Lunch is the main meal, often consisting of whole grain bread, beans, vegetables, and traditional dishes like "minestrone alla Sarda," a hearty vegetable soup. Pasta, usually whole wheat, is also common, served with tomato sauce and pecorino cheese.
Dinner in Sardinia is lighter, usually featuring a small portion of protein like fish or lean meat, accompanied by salad or vegetables. Legumes and bread frequently round out the meal. Snacks are minimal, often just fruit or nuts, and local Cannonau wine, rich in antioxidants, is a popular beverage.
The Sardinian diet is characterized by high fiber, antioxidants, and healthy fats from olive oil, with minimal sugar and processed foods. Seasonal, fresh produce is a staple, and meals are often enjoyed in a communal setting, reinforcing strong family and community bonds. This combination of diet, active lifestyle, and social engagement is key to the remarkable longevity found in Sardinia's Blue Zone.
***Remember breads and pasta in Sardinia are very different from North American breads and pasta. The Blue Zones generally do not consume GMO products or chemically engineered products and that makes breads and pastas less triggering.
Action Steps:
Create your own Blue Zone meal plan and share on the Facebook page 😊