Fitness Together Chattanooga
FitNews: May 2009
The Blue Zones
If you are like many people, you have goals regarding health and The idea of living to 100 years old, for many people, doesn't sound appealing - because of assumptions about quality of life for centenarians. But if you regularly read our newsletter, you know that we are all about quality of life, vitality and health. So, how do these two overlap? Dan Buettner has done extensive research into the lives of centenarians, in particular regarding four areas of the planet that have extremely high rates of people living past 100 years old - which he has called "blue zones". In this newsletter, we are going to look at one of these blue zones Sardinia, an island off the coast of Italy. Buettner has identified several major factors at play on the island. Sardinia incidentally is the only blue zone where male centenarians slightly outnumber female - in the others female outnumber male 9 to 1. So listen up, in particular, men! Eat a lean, plant based diet accented with meat. The classic Sardinian diet includes whole grain bread, beans, tomatoes, greens, fennel, garlic, onions, a variety of fruit and olive oil. Surprisingly, Sardinians consume quite a bit of cheese typically thought of as an unhealthy dairy choice - and their cheese of choice is Pecorino, a sheep's milk cheese. Pecorino is special because of the diversity of nutrient-dense grasses and greens that the sheep feed on, which makes for a cheese high in omega-3 fatty acids, a key component to reducing systemic inflammation (the precursor to heart disease, cancers, diabetes, auto-immune diseases and dementia). Meat is enjoyed, but reserved for Sundays and celebrations. Family First The Sardinians have an intense commitment to family and family values, and often gather as extended families for daily lunch. These family values and habits result in extremely low rates of depression, suicide, divorce and stress. Love your Goat Sardinians also drink goat's milk. Because goats are also grass-fed, goat's milk contains components that protect against inflammatory diseases. Goat's milk is also easier than cow's milk for humans to digest - often even for those who are lactose intolerant. Even if you do not drink goat's milk, goat cheese is a good substitute and very similar to cream cheese. Celebrate Elders Families make certain that every member of the family is cared for, from the youngest to oldest. The idea of assisted living is foreign to Sardinians, and grandparents are kept close by to provide love, childcare, financial help and wisdom. In this culture, the expectations of grandparents and even great-grandparents are great motivators to younger generations, perpetuating traditions of culture and pushing children to live good lives - adding up to healthier, better adjusted children who also live long and healthy lives. Take a Walk Sardinian men for the most part live as shepherds, typically walking five miles a day. The daily lowimpact cardiovascular exercise, free of pounding the joints, builds healthy hearts, bones and joints. Drink a Glass of Red Wine Daily (Maybe Even Two) Cannonau wine is organic and free of sulfites - as well as having two to three times the arteryscrubbing flavonoids of other wines. This is due, in part, to a grape with thick, dark purple skin built to withstand the island weather. Scientific research has indicated that moderate red wine consumption can benefit heart health.
impact cardiovascular exercise, free of pounding the joints, builds healthy hearts, bones and joints. Drink a Glass of Red Wine Daily (Maybe Even Two) Cannonau wine is organic and free of sulfites - as well as having two to three times the arteryscrubbing flavonoids of other wines. This is due, in part, to a grape with thick, dark purple skin built to withstand the island weather. Scientific research has indicated that moderate red wine consumption can benefit heart health. Laugh with Friends Each day, in the late afternoon, following a great meal the men gather in the streets to enjoy each other's company. Such habits also help reduce stress. For more on the lessons of our Sardinian elders, read Dan Buettner's book The Blue Zones. And to enjoy some great Pecorino cheese, visit Mercatino or Greenlife. To your health! JULIAN
Roasted Asparagus
Before the short but yummy season of asparagus is over, try this easy side dish with grilled fish or chicken. Asparagus is loaded with vitamin K and folate, and many other nutrients from A to zinc! And when the season is over - make the same dish with broccoli. (recipe courtesy of Ann Hooks, adapted from Ina Garten, Barefoot Contessa) 1 pound fresh asparagus Olive oil, about 1 tablespoon Salt and pepper Juice of ½ lemon Fresh grated parmesan (optional) Preheat oven to 425'. Wash and trim ends off of asparagus - a simple way to do this is to bend the stalk gently at the bottom until it snaps off perfectly. You may peel the bottom slightly to remove any tough skin, but it is not necessary. Spread asparagus on a sheet pan in a single layer. Drizzle with olive oil and sprinkle with a little salt and pepper. Roast for about 15 minutes. Remove, grate fresh parmesan and squeeze lemon juice over asparagus. Serve as a side dish for 2-4 people, depending on serving sizes. Buon Appetito!
Fitness Together Chattanooga is owned by Julian Kaufman, HES BA, M ED, NSCA; Fitness Together Gunbarrel Pointe is owned by Rachel Burke, who came to Chattanooga from L.A. Fitness of Miami. Julian, Rachel and their team of certified personal trainers develop individualized exercise programs for people in all stages of life. Whether your goals are general fitness, welght loss or sport specific training - FT's one-on-one approach, private studios, and emphasis on quality of life will help you get there.