“Enough with the fruit already!” That’s what my friend Peter yelled at me while we were golfing last week. I had just bitten into my 2nd apple of the round as I was walking down the 12th hole fairway at the beautiful Soule Park Golf Course. I looked at him with his Diet Coke in hand, and I knew he was kidding. But maybe not? He did sound really angry at that apple! But I also realized that I’m a bit of a weirdo for eating fruit as my golf snack. I’m pretty new to the fruit-eating world, and I hope it remains a key part of my nutritional life from this point forward. This week’s post, part five of five on the Blue Zones research on living longer, is all about food. The three nutritional Blue Zones lessons are Plant Slant, Hara Hachi Bu (The 80% Full Rule), and Drink Red Wine in Moderation.
I wrote earlier about my appreciation for the Noom diet. It’s not for everybody, but it helped me so much with the first two Blue Zones rules. Noom pushes fresh fruits and vegetables. Vegetables are nothing but good for us. Fruit packs a few more calories, but it’s super healthy and nothing but good. Noom calls these “green foods,” and urges users to make green foods the centerpiece of their meals and snacks. Noom also steers us away from more dense food, as well as those that are processed. That’s why I started eating apples, grapes, strawberries, and bananas every day. The Blue Zones societies in Costa Rica, Sardinia, and Okinawa have very little access to processed foods or meats. The Adventists eat no meat at all. Over the past year, I’d say that Jill and I have eaten vegetarian meals about half of the time. We eat seafood a couple nights during the week, and I’ll eat chicken or beef once a week. It’s so different from how I grew up. When I told my friend Ben about the awesome Lentil Loaf with onion gravy I had made, he asked me to surrender my Arkansas Native card. Nope. I want to keep that card and have a plant slant. After all, I do still think fried okra still counts as a green food. Quite certain in fact.
The other aspect of Noom that I appreciate is the calorie counting side. Like Weight Watchers, Noom wants you to record everything you eat on the app. Here’s what I learned. To put it scientifically, I used to eat a crap-ton of food. I would say I was choking down 2800 to 3200 calories a day, and wondering why I was exercising so much but still not losing weight. I love food – healthy food, junk food, comfort food, and desserts. I was technically overweight (205-210 on my 6’2” frame), but my height helped hide it. Then my knee doctor said, “You know, it wouldn’t hurt if you lost 15-20 pounds.” Ouch. She called me fat. The Okinawans have their Hara Hachi Bu, which translates to, eat until you are 80% full. My rule had been, eat until you are 105% full and a little uncomfortable, then add a helping of something and/or dessert to complete the meal.
Turns out that’s NOT good for you. Weird right? There are all kinds of tricks to help avoid this – use smaller plates, drink water before and during your meal, make vegetables cover the majority of the plate – but for me most of all, it’s not going back for seconds. So now, I’m consuming 2200 calories a day on average, I’ve gone down a size in my pants and shirts, and I’m fluctuating between 185 and 190. It feels good. And for the first time in decades, my New Years’ resolution was to maintain my weight, not to lose it.
The final Blue Zones rule is to drink red wine in moderation. They cite research on lower rates of heart disease, and cite several Blue Zones societies that do this. Now don’t get me wrong, I enjoy red wine. I am in pursuit of $15 bottles that are nice to drink with dinner. I belong to two wine clubs and it’s nice to occasionally open a special bottle to celebrate something or someone. The key to understanding this rule is that (1) it’s all about moderation, as Blue Zones does advise that going beyond moderation will be dangerous to your health, and (2) it’s optional. Of the nine rules I’ve reviewed, this is the one I’m not pushing hard at all. I know many people whose personal beliefs steer them away from alcohol, and I know too many people who have had their lives almost destroyed by drinking. Not to mention, it’s a lot of dense and sugary calories. A few people very close to me have recently committed to not drinking. I have loved watching them turn their lives around, look and feel healthier, and develop a new appreciation for all that this world has to offer. To go back to the last post, they belong to their AA group and it provides incredible support. So I am not pushing this recommendation, and if you are questioning whether your use of alcohol is hurting your life, listen very carefully to your inner compass.
So that’s it. The end of a five-part series. I’m not sure where I’m headed next, but I’m ready to continue this journey. I’ve enjoyed the process and I appreciate all of your feedback along the way.
Final tip: Chilled Envy Apples – they are the best. I think I’ll bite into one right now. Take that, Peter!
To get updates on when my next post comes out, please click here.
Post #1: Is Retirement the Life for Me? (Blue Zones Rule: Move Naturally Throughout the Day)
Post #2: Is Retirement the Life for Me? (Part 2) (Blue Zones Rule: Know Your Sense of Purpose)
Post #3: In Search of Downshifting, or How to Be More Like My Dogs (Blue Zones Rule: Downshift)
Post #4: Family, Friends, and Community (Blue Zones Rules: Loved Ones First, Right Tribe, and Belong)
Post #5: Stop Yelling at the Fruit! (Blue Zones Rules Plant Slant, Hara Hachi Bu (The 80% Full Rule), and Drink Red Wine in Moderation)
Image by Michal Jarmoluk from Pixabay