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]?.Consuming foods for purposes of longevity does not have to mean boring or strict diets and meal plans. The important factor is choosing easy-to-prepare meals that are packed with nutrients and ensuring these meals fit into a busy lifestyle while ensuring your health remains supported. This topic of The 1% Better Newsletter will dive into various convenient meals and convenient foods to support longevity —ensuring fuel for your body.

The Science Behind Longevity 🔬

Science-backed research has well shown to us that whatever is we consume, it will directly impact our health, including our lifespan. The areas with the longest living populations in the world, such as those found Blue Zones, have some common dietary-based habits that help with longevity:

• High in antioxidants to decrease signs of aging

• High in healthy fats to support the heart and brain

• High fiber and protein to ensure the health of the muscles and digestion

• A minimal dependence on highly-processed foods

HOWEVER, easy or convenient foods do not have to mean unhealthy ones — it is about knowing which foods to choose

The Top 7 Convenient Foods To Support Longevity ✅

1. Greek Yogurt With Nuts And Berries: Full of calcium for the bones, microbiomes for the gut, and antioxidants

2. Dark Chocolate: Packed with polyphenols which are good for the heart and can fight oxidative stress.

3. Oats With Chia Seeds (Overnight Oats): Packed with fiber, Omega-3, and carbs that can help with blood sugar.

4. Frozen Mixed Vegetables and Leafs: Packed with fiber and important nutrients needed for the body, like Vitamin C.

5. Washed Greens: Packed fiber and folate which is good for the heart and brain.

6. Nuts and Butters: Packed with healthy fats, plant-based protein, and Vitamin E

7. Canned Salmon and Sardines: These are super high in Omega-3, protein, and can support in reducing inflammation.

Easy-To-Prepare Meals With These Foods
💡

• Mediterranean Bowl

• What You Need

  1. One cup of Washed Vegetables and Leafs (Spinach, Kale and Arugula)

  2. ½ cup of canned sardines and salmon

  3. ½ cup of frozen vegetables (Can be thawed or steamed)

  4. ¼ cup of sliced tomatoes (this is optional)

  5. 1 tablespoon of olive oil

  6. 1 tablespoon of Greek Yogurt or Hummus (Adds creaminess)

  7. 1 tablespoon of seeds and nuts (chia seeds, almonds, walnuts)

  8. ½ lemon (adds freshness and some taste)

• Instructions 

  1. Put the leafy greens in a bowl.

  2. Mix and add the canned salmon and sardines, sliced tomatoes, and vegetables.

  3. Drizzle the mix above with olive oil and squeeze the lemon juice over throughout everything.

  4. Add evenly on top the seeds and nuts and add some Greek Yogurt or hummus for creamy texture.

  5. Ensure to mix these well, once you do. Enjoy!

• Overnight Oatmeal

• What You Need

  1. ½ cup of oatmeal

  2. 1 tablespoon of chia seeds (for fiber)

  3. ¾ cup of nut-based milk (almond milk or any milk)

  4. ¼ cup of Greek Yogurt (for the protein)

  5. 1 tablespoon of nuts and butter (can be peanut butter, or just almonds)

  6. ½ cup of blueberries or strawberries

  7. 1 tablespoon of dark chocolate (this is optional but adds some texture)

• Instructions

  1. Place in a bowl or jar, add and mix the oats, seeds, and nut-based milk

  2. Add and stir the Greek yogurt and nuts or nut butter

  3. Add the strawberries or berries and dark chocolate on top

  4. Ensure to cover the top added portion and refrigerate for at least 4 hours or overnight

  5. Grab it the following morning and enjoy!

Final Thoughts: The 1% Better Mindset

🚀 Longevity does not equal perfection — but it is the gradual steps, small steps that lead toward improvements. Think about this, everything you put into your body gradually adds ups over time to improve (or not), depending on what you are putting in, your overall health, strength and longevity. You can begin with one of these meal suggestions to begin you journey towards a stronger, and healthier YOU!

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