LYV181: 🔓Unlocking 🍲Longevity: Lessons from the Blue Zones and the Power of Quinoa | @chilled.coco @rogerasmith_ @latino.vegano

What can the Blue Zones teach us about living a long and healthy life? Join us as we promise to uncover the secrets of these extraordinary regions, where centenarians thrive on diets rich in plants and low in meat and dairy. Our conversation unpacks the nine lifestyle principles that guide these communities, giving you a roadmap to boost your health and happiness. We highlight the power of whole, minimally processed foods like beans, lentils, and nuts while drawing connections to modern science on heart and cognitive health. A shift towards such a lifestyle might just be the key to a longer, more vibrant life.

Venturing further into the episode, we shine a light on quinoa, the sacred grain of the Incas, also known as Chisaya Mama or "mother grain." Discover the rich history of quinoa, from its suppression by Spanish colonizers to its resurgence as a modern superfood. We explore quinoa's unique nutritional benefits, including its status as a complete protein source. This episode is a compelling blend of ancient wisdom and contemporary health insights, offering you a fresh perspective on how the past informs our present quest for wellness. Tune in for a fascinating exploration of how these time-tested dietary principles can enrich your life today.

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Episode Transcript

Speaker 1 (00:00):
Welcome back everyone Ready to dive into a topic that
I think is pretty fascinating.

Speaker 2 (00:03):
Always up for a good deep dash.
Let's hear it.

Speaker 1 (00:06):
Today, it's all about food choices and their
potential impact on living alonger, healthier life.

Speaker 2 (00:11):
Well, that's a good one.

Speaker 1 (00:12):
I found two articles that really caught my eye.
One focusing on those bluezones, you know, those regions
where people seem to liveforever.

Speaker 2 (00:20):
Right, those areas with remarkably high numbers of
centenarians.

Speaker 1 (00:24):
Exactly.
And the other article is allabout quinoa, that ancient grain
favored by the Incas.

Speaker 2 (00:30):
Quinoa.
I'm always up for learning moreabout that.

Speaker 1 (00:33):
And get this.
There might be some unexpectedconnections between the two.

Speaker 2 (00:36):
Oh, I'm intrigued.
Let's unpack these sources andsee what we can learn.

Speaker 1 (00:40):
So the Blue Zones concept, I mean it's not just
about one magic food right, it'sa whole lifestyle.

Speaker 2 (00:45):
Absolutely.
The Blue Zones project actuallyoutlines nine lifestyle
characteristics that contributeto longevity.

Speaker 1 (00:51):
Nine, wow, but diet is a major one, right?

Speaker 2 (00:54):
Oh, absolutely, diet plays a crucial role, and what's
interesting is that the BlueZones diets are largely
plant-based.

Speaker 1 (01:00):
Hmm, that makes sense .
I remember reading that meatconsumption in those areas is
pretty low.

Speaker 2 (01:06):
Yeah, on average, they only consume about 20
pounds of meat per year 20pounds a year.

Speaker 1 (01:11):
That's wild.
I feel like I'll eat that in amonth.

Speaker 2 (01:13):
Well, the standard American diet, what we often
call SAD, is a stark contrast.

Speaker 1 (01:19):
SAD is right.
So much processed food, sugarydrinks, unhealthy fats.

Speaker 2 (01:24):
Right.
So maybe ditching those drivethrusts and embracing those
gardens is a good place to start.

Speaker 1 (01:29):
OK, gardens noted, but what exactly does a Blue
Zones diet look like?

Speaker 2 (01:34):
Well, the Blue Zones project has identified 11
specific dietary guidelines thatprovide a pretty good roadmap
11.

Speaker 1 (01:41):
Give us some highlights.

Speaker 2 (01:42):
Well, they prioritize whole, minimally processed
foods, things like beans,lentils, whole grains, nuts,
fruits, vegetables.

Speaker 1 (01:49):
Okay, that sounds pretty doable so far.

Speaker 2 (01:51):
Meat consumption is minimal, like we talked about,
and dairy intake is also limited.

Speaker 1 (01:56):
Interesting.
They don't do a lot of dairy.

Speaker 2 (01:58):
Some blue zones consume dairy from goats or
sheep, but it's in moderation.

Speaker 1 (02:02):
So not exactly loading up on cheese the way
many of us do.

Speaker 2 (02:05):
Exactly, and eggs are also consumed minimally
compared to typical Westerndiets.

Speaker 1 (02:10):
Okay, so focusing on plant-powered foods, minimally
processed, got it, but is thereanything they enjoy that's maybe
not so healthy?

Speaker 2 (02:17):
Well, they do enjoy a glass of red wine occasionally,
in moderation of course.

Speaker 1 (02:21):
Those blue zones folks.

Speaker 2 (02:23):
They know how to live .

Speaker 1 (02:24):
But in all seriousness, this aligns with a
lot of what we're hearing abouthealthy eating these days, right
?

Speaker 2 (02:29):
Absolutely.
These dietary choices echo whatresearch is showing about the
benefits of a plant-forward dietfor things like heart health,
weight management, evencognitive function.

Speaker 1 (02:40):
It's like they were ahead of the curve.

Speaker 2 (02:42):
It's fascinating how ancient wisdom often aligns with
modern science.

Speaker 1 (02:45):
It really makes you think.
Now this makes me wonder aboutthe quinoa connection.

Speaker 2 (02:49):
Oh yeah, how does this ancient grain tie into the
Blue Zone's principles?
Let's explore that next.
So you've got these Blue Zonefolks living long, healthy lives
, and now we're bringing quinoainto the mix.

Speaker 1 (03:00):
Exactly, and it's not just any grain right.
This was considered sacred bythe Incas.

Speaker 2 (03:04):
Oh, absolutely.
They called it Chisaya Mama,which translates to mother grain
.

Speaker 1 (03:08):
Mother grain.
I love that, but isn't itactually a seed?

Speaker 2 (03:13):
You're right, it's often grouped with grains, but
technically it's a seed and acomplete protein source of that
A complete protein.
No wonder it was so revered.
And get this the Spanishcolonizers actually tried to
suppress quinoa cultivation.

Speaker 1 (03:26):
Really, why would they do that?

Speaker 2 (03:28):
Well, they recognized its cultural significance to
the Incas and saw it as a threatto their control.

Speaker 1 (03:33):
Wow, talk about a powerful seed.
It's amazing how food can be sointertwined with history and
politics.

Speaker 2 (03:39):
Absolutely Thankfully , quinoa is making a comeback.

Speaker 1 (03:43):
It's being hailed as a superfood these days, and for
good reason.

Speaker 2 (03:46):
Let's break down some of those benefits High in fiber
, complete protein source,packed with essential minerals
like manganese and magnesium.

Speaker 1 (03:53):
And don't forget those antioxidants, protecting
ourselves from damage.

Speaker 2 (03:57):
Right.
And what's even more impressiveis quinoa's resilience.

Speaker 1 (04:01):
Oh yeah, it can grow in some pretty harsh conditions,
right.

Speaker 2 (04:03):
Think about it Poor soil, salty soil, even at high
altitudes.

Speaker 1 (04:07):
And it requires less water than many other crops.

Speaker 2 (04:09):
Exactly making it a potential solution for global
food security.

Speaker 1 (04:13):
It's like a superhero of the food world.
Now, if we circle back to thoseBlue Zones principles, we see
how beautifully quinoa alignswith those dietary guidelines.
Plant-based high in fiber andnutrients, minimally processed.

Speaker 2 (04:28):
It's almost like the Incas were giving us a sneak
peek into those longevitysecrets all along.

Speaker 1 (04:33):
That's an awesome connection.
So how can we get more of thismother grain into our lives?

Speaker 2 (04:37):
Well, one of the best things about quinoa is its
versatility.

Speaker 1 (04:41):
Oh I know you can put it in pretty much anything.

Speaker 2 (04:43):
Salads, soups, stews, you name it.

Speaker 1 (04:45):
You can even have it for breakfast like a warm quinoa
porridge.

Speaker 2 (04:47):
Exactly, and there are tons of creative recipes out
there.

Speaker 1 (04:50):
The article we read had some amazing ones.

Speaker 2 (04:53):
So many delicious ways to enjoy it.

Speaker 1 (04:55):
It's like we've been handed a treasure map to
longevity, and quinoa is one ofthe key ingredients.

Speaker 2 (04:59):
Absolutely.
And remember, it's not aboutbeing perfect, it's about making
those small but impactfulchanges.

Speaker 1 (05:05):
Swamping white rice for quinoa a couple times a week
, experimenting with new recipes.

Speaker 2 (05:09):
Those little shifts can make a big difference over
time.

Speaker 1 (05:12):
It's like taking those ancient longevity secrets
and weaving them into our modernlives.

Speaker 2 (05:17):
Exactly, and remember food is meant to be enjoyed.

Speaker 1 (05:20):
You know, it's really inspiring how these ancient
cultures like the Incas were soin tune with what their bodies
needed.
They really were ahead of theirtime.
In a lot of ways, it makes youthink what if we could create
our own longevity menu based oneverything we're learning?

Speaker 2 (05:37):
That's a great idea, sort of a personalized blueprint
for a longer, healthier life.

Speaker 1 (05:41):
Taking those blue zones principles and that quinoa
versatility and saying, OK, howcan I make this work for me?

Speaker 2 (05:47):
Exactly, and it doesn't have to be complicated,
right, you could start by justswapping out white rice for
quinoa a couple of times a week.

Speaker 1 (05:54):
Yeah, or trying that quinoa porridge for breakfast.

Speaker 2 (05:58):
Small changes can make a big impact over time.

Speaker 1 (05:59):
It's like taking those ancient secrets and
weaving them into our modernlives.

Speaker 2 (06:02):
Exactly, and remember food is meant to be enjoyed, so
make sure you're choosingthings you genuinely love.

Speaker 1 (06:09):
That's such a key point it shouldn't feel like a
chore.

Speaker 2 (06:13):
It should be a delicious adventure.

Speaker 1 (06:14):
Well, this has been an amazing deep dive.
I know I'm feeling inspired torethink my own eating habits.

Speaker 2 (06:19):
Me too.
I'm already craving some quinoa.

Speaker 1 (06:22):
I think I'm going to try one of those recipes from
the article tonight.

Speaker 2 (06:25):
Sounds delicious.
I hope our listeners arefeeling inspired as well.

Speaker 1 (06:28):
Maybe they'll try a new quinoa recipe.

Speaker 2 (06:30):
Yeah.

Speaker 1 (06:31):
Or do some more research on those blue zones.

Speaker 2 (06:33):
There's so much to learn and explore when it comes
to food and longevity.