A Healthy You: Be in the Blue Zone

By Cindy GatesCongratulations to Sioux City to being chosen as a Blue Zone Demonstration Site. Now the changes will begin and the healthy choice will be the easy choice. Blue Zone studies have shown that eating healthy can add years to your life and life to your years.The Blue Zone encourages a “Plant Slant” diet which means eating mostly a plant-based diet that is heavy on the nuts, beans and green plants. This is consistent with the USDA’s MyPlate to make fruits, vegetables, and grains the majority of your intake.Blue Zones Food ListDark Greens: broccoli, spinach, cabbage, Brussels sproutsOrange/Red Foods: tomatoes, carrots, red and orange peppers, pumpkins, squash, sweet potatoesPlant proteins: lentils, nuts, beans( black, red, pinto etc)Fruit: grapes, berries, peaches, citrus, pineapple, bananas, raisins, pearsWhole Grain Foods: oatmeal, whole grain cereal, pasta and breads, brown rice, quinoaBeverages: unsweetened tea, coffee, red wineSpices: turmeric, cayenne, red pepper, cilantroOther: fish, eggs, olive oil, honeyBlue Zones’ Cilantro Walnut Pesto Spread2 cups cilantro leaves1 cup fresh spinach2-3 tablespoons Parmesan cheese½ cup walnuts2-3 tablespoons olive oil or low sodium brothPlace all ingredients in a food processor and pulse until smoothIf necessary, add more oil or broth to make a spreadable paste and enjoy on whole wheat breadA Healthy You is a regular column about nutrition, healthy living and cancer care. It is written by Cindy Gates, RD and LD and the Cancer Center’s Oncology dietitian, herbalist and Certified Wellness Coach.