Blue Zone Basics

Posted on July 16, 2019 by Simple Changes

The community in which I live is set to become Canada’s first city to adopt the Blue Zone lifestyle and I couldn’t be more excited! The principles behind this movement have been around for a while. I actually wrote about it back in April 2014 in How to Live to 100 and Stay Healthy.

If you haven’t heard about Blue Zone or aren’t sure what it is, here are a few basics:

What are Blue Zones?

  • A term to describe various regions of the world where people live active, healthy and much longer lives (more).

Why is it called Blue Zone?

  • During research, regions with the highest concentration of centenarians were (literally) circled on a map with a blue marker and then referred to as “Blue Zones” (more).

What is a Blue Zone lifestyle?

There are nine healthy lifestyle habits practiced by active, healthy, long-lived people:

  1. Move more by adding moderate, regular physical activities throughout your day (walk everywhere, garden, hike, etc.).

  2. Have a life purpose, something to live for beyond work.

  3. Slow down at times by adding stress-free routines into your daily life (meditate, pray, nap, happy hour).

  4. Eat (a lot) more plants and vegetables and lower protein intake (beans, whole grains and garden vegetables). If you do eat animal protein, keep your portion to the size of a deck of cards.

  5. Eat in moderation by practicing portion control (eat until you’re no longer hungry, rather than until you’re full).

  6. Drink alcohol moderately limiting to one or two glasses a day, preferably with friends and food.

  7. Incorporate a regular spiritual or religious community into your life. The choice of denomination doesn’t matter.

  8. Join a social circle or build a group of friends for companionship and to support each other.

  9. Make loved ones a priority by spending time with your children, spouse and elders. Show them your love.

If you already incorporate Blue Zone habits in your life or this inspires you to make a few simple changes towards a healthier and happier lifestyle, I’d love to hear about it!

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One Breath

Posted on April 2, 2019 by Simple Changes

We all go through hard times. Every single one of us. While knowing that you are not alone can bring some comfort, it doesn’t help when you are in the midst of stress or grief or sadness.

There is one technique that can help. Anyone can do it and it’s simple to learn. Whenever I find myself in a situation where I feel anxious, fearful or my brain simply won’t let go of a thought, I do this.

I take one slow and completely focused breath.

I start by putting all my focus on my lower dantian point, the Qigong energy center. It is located in and below your navel (about three finger widths below and two finger widths behind the navel). Breath in slowly imagining that you are filling up that area with beautiful clear, positive energy. Breath out slowly imagining negativity leaving your body and fading away.

If you notice your mind “chattering” while you are doing this, move those thoughts down to this energy center and try again. It will quiet the mind.

Whatever difficulty you are going through, you can find relief in your breath. When you have completed one focused breath, take another… and another… all while focusing on this amazing energy center. When you are finished, give thanks for the breath and all the good things in your life.

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