Transcript Akea’s Blueprint for Life

60-DAY
Group Wellness Program
Akea’s BluePrint for Life
THE KEY TO
slower aging
and longer life
Akea’s BluePrint for Life
longevity
Harvard University
Duke University
National Institute on Aging
National Geographic
The Italian Government
HOT SPOTS
research
Longevity Hot Spots
• There are factors common to all the Hot Spots
• We can apply those factors to our own lives
• It is never too late or too early to start
The 5 Principles of the BluePrint for Life
Eating
How we used to eat
Unnatural Food
Natural Food
Healthy Eating Principles
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Fruit: approximately 2-3 pieces daily
Vegetables: 6 servings daily
Whole grains: daily or most days
Proteins: with every meal and snack
Monounsaturated fats: daily or most days (from olive oil, avocados,
nuts)
• Omega 3 and omega 6 essential fatty acids: every day (from oily fish
and from seeds)
• Water: several glasses daily
SOURCES OF
Monounsaturated Fats
SOURCES OF
Essential Fatty Acids
Foods to Exclude or Restrict
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Some foods are hazardous to health.
These are very prevalent in our diet today.
They may be some of your favorite foods!
They are usually addictive and leave you wanting more.
They can affect your DNA and that of your children, so that their
children are adversely affected by the foods you eat!
Sugar
White Bread
Alcohol/Liquor
Alcohol/Liquor
• Organic red wine or rice wine is drunk in the Hot Spots, in small
quantities and always with a meal.
• Red wine contains antioxidants, including a powerful one called
resveratrol. Wine can also be relaxing and lower blood pressure.
• Therefore, there are pros and cons to drinking wine – choose
organic and keep to small quantities only if you do drink alcohol.
• Avoid or restrict beer and spirits.
Coffee
Spoiled Fats
Common Cooking Oil
Common Cooking Oil
• If you must cook with oil, use olive oil or ground nut oil as they are
more stable.
• Keep at a low temperature as they contain some polyunsaturates.
• High-oleic sunflower oil – safer than ordinary sunflower oil
• Coconut oil – safe
• Pork fat – safe
Hydrogenated fats and trans fats
Hydrogenated fats and trans fats
• Trans fats and hydrogenated fats have had their molecular structure
altered to prevent the fats from going rancid and give them a
longer shelf life.
• Hydrogenated fats also add a satisfying chewy texture to food.
• These fats are incompatible with our biochemistry and interfere with
our cell membrane structure.
• They are hazardous to health and are starting to become banned.
Saturated Fat
The BluePrint for Life: Lifestyle Factors
Movement
Movement
• In the Hot Spots, people keep moving all day long.
• Shepherding, walking up the hill to get somewhere, practicing
martial arts, dancing, swimming, rowing, fishing, gardening, playing
polo.
• Movement and exercise are highly beneficial. A sedentary life is
hazardous to health.
Purpose
Purpose
• In the Hot Spots, people have a reason to get out of bed in the
morning.
– Looking after the family, tending the vegetables, catching fish, doing the
chores.
• Everyone has something to do and they must do it in order to survive
so they have a sense of purpose.
• They enjoy their work in the Hot Spots.
• Older people are respected and continue to work long past
‘retirement age’.
• Keeping busy and active in youth, middle age, and in old age is
good for physical and mental health.
Purpose
Connection
Connection
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In the Hot Spots people tend to live in large extended families.
They have a sense of belonging and of being loved and cherished.
People also live in close-knit communities.
Crime rates are low or non-existent.
There is a culture of being reciprocal – in Okinawa, people leave
meals on the doorstep for others if they need it.
Relaxation
Relaxation
• Avoiding stress is part of the BluePrint for Life.
• People are not stressed in the Hot Spots. They know how to rest and
take time out, even though they are busy and hardworking. In some
Hot Spots, they have a siesta in the middle of the day.
• Stress – high blood pressure and high cortisol = aging.
• Finding a way to manage or avoid stress is an important part of
staying healthy.
ACTIVITY
How did you incorporate the 5
Principles of the BluePrint for Life this
week? Make a plan of action the
your Wellness Accountability Partner.
NEXT WEEK:
Breakfast like a King