World’s Longest Living People


50 Secrets of the World’s Longest Living People

Some time closer to 2005 I was reading a book called 50 Secrets of the World’s Longest Living People. Although I don’t agree with everything it claims, it is an interesting take on health. Here are a few notes I took while reading the book:

Okinawa

Around 1500 calories a day

  • Sweet potatoes
  • Leafy greens
  • Whole grains
  • Fish
  • Rice
  • Pork
  • Soy Products
  • Low Fat
  • Low meat
  • Low sugar
  • Low refined carbohydrate
  • Low stimulants
  • Over 1/3 vegetables + fiber
  • Fish 2-3 times a week, tuna, mackerel, salmon
  • Fish low in fat, easier to digest
  • 6-7 services of grain (makes 1/3 of diet; 1/2 of diet is rice or sweet potato)
  • Meat is stewed with and primarily used to flavor vegetables
  • Only 24% calories from fat in diet
  • Low salt
  • 3 cups of green tea daily + calcium rich water
  • Regular exercise
[Editor’s notes: I advise against the whole grains. By the way, I’ve learned since I wrote these notes that Okinawans don’t eat as much rice as we think. They mostly eat sweet potato for their starch. I find it funny that this book claims they eat so much rice, while also pointing out this interesting yet almost contradictory fact: Okinawans eat so much sweet potato that they have a local greeting, nmu kamatooin.  That means “Are you getting enough sweet potato?”  Neat. Also, I should point out that Okinawan sweet potatoes are an insane cartoonish PURPLE. I also think they taste like frosted cupcakes.]

Symi–Greek

  • Olive oil
  • Tomato sauce
  • Fish
  • Goat cheese
  • Greek yogurt [You don’t say…]
  • Little meat w/ vegetables
  • Fruits
  • Salads
  • Wine
  • Fish 2-3 times a week (sardines)
  • Whole-wheat flour bread
  • Feta
  • Soups, Stews w/ tomatoes, garlic, herbs, lamb and rosemary
  • Meat only once a week [Editor: This seems very implausible.]
  • Wine w/ meals (ouzo, raki, retsina) – Retsina w/ strong flavors–capers, feta, herbs

General Notes

  • Minimum 5-10 portions of fresh fruit + vegetables
  • Avacados, apsaragus, fennel, papaya, wheat-free whole grains
  • Brown rice salads and lightly steamed sugar snap peas, seasoned with garlic and soy sauce
  • Vegetables, fish, herbs, onions, ginger, red wine, oils, low meat, short cooking
[Editor’s notes: So as you can see, how can one go wrong recommending eating fish, whole foods, and a lot of vegetables? Still, if you like learning about food in a cultural context you may enjoy this book. I believe it also covers the Hunza, of which I am a fan. Here is a link to 50 Secrets of the World’s Longest Living People on Amazon.com. ]

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