The Blue Zones Kitchen – by Dan Buettner

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We’ve previously reviewed Buettner’s other book, The Blue Zones: 9 Lessons For Living Longer From The People Who’ve Lived The Longest, and with this one, it’s now time to focus on the dietary aspect.

As the title and subtitle promises, we get 100 recipes, inspired by Blue Zone cuisines. The recipes themselves have been tweaked a little for maximum healthiness, eliminating some ingredients that do crop up in the Blue Zones but are exceptions to their higher average healthiness rather than the rule.

The recipes are arranged by geographic zone rather than by meal type, so it might take a full read-through before knowing where to find everything, but it makes it a very enjoyable “coffee-table book” to browse, as well as being practical in the kitchen. The ingredients are mostly easy to find globally, and most can be acquired at a large supermarket and/or health food store. In the case of substitutions, most are obvious, e.g. if you don’t have wild fennel where you are, use cultivated, for example.

In the category of criticism, it appears that Buettner is very unfamiliar with spices, and so has skipped them almost entirely. We at 10almonds could never skip them, and heartily recommend adding your own spices, for their health benefits and flavors. It may take a little experimentation to know what will work with what recipes, but if you’re accustomed to cooking with spices normally, it’s unlikely that you’ll err by going with your heart here.

Bottom line: we’d give this book a once-over for spice additions, but aside from that, it’s a fine book of cuisine-by-location cooking.

Click here to check out The Blue Zones Kitchen, and get cooking into your own three digits!

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Recommended

  • Women Living Deliciously – by Florence Given
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    Harness the Power of Your Perfectionism: Use perfectionism to your advantage by being mindful. Be a task-oriented perfectionist and find joy in optimizing your process and consistently improving.

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  • Plant-Based Salmon Recipe

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    From Tofu to Salmon

    This video (below) by SweetPotatoSoul isn’t just a recipe tutorial; it’s an inspiring journey into the world of vegan cooking, proving that reducing animal products doesn’t have to mean sacrificing flavor.

    The key to her vegan salmon is the tofu. However, there’s a trick to the tofu – you have to press it.

    Essentially, this involved putting some paper towel on either side of the tofu, and then placing a heavy object on top; this removes excess water and, more importantly, primes the tofu to absorb the flavor of your marinade!

    (You’ll want to press the tofu for around 1 hour)

    Find the rest of the recipe in the 12-minute video below!

    Other Plant-Based Recipes

    With there being so many benefits of cutting meat out of your diet, we’ve spent the time reviewing some of the top books on vegan recipes, including The Green Roasting Tin and The Vegan Instant Pot Cookbook. We hope you enjoy them as much as you’ll enjoy this recipe:

    How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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  • Here’s the latest you need to know about bird flu

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    What you need to know

    • Although bird flu continues to spread in wild birds, livestock, and humans, the risk to the public remains low.
    • The majority of U.S. bird flu cases have been reported in farm workers who had direct contact with infected birds and cattle. Health officials are working to monitor the spread of the virus and improve protections for those most at risk.
    • Recent data suggests that mutations in bird flu viruses could make them more dangerous to humans and potentially increase the risk of a pandemic.
    • On January 6, Louisiana health officials confirmed the first U.S. death from bird flu.

    Throughout 2024, dozens of human cases of H5N1 bird flu were detected as the virus spreads rapidly in livestock. The current risk to humans is low but not nonexistent. Here’s everything you need to know about the current status and future outlook of H5 bird flu in the United States.

    Current U.S. bird flu status (as of January 6, 2025)

    As of January 6, 66 human bird flu cases have been reported in eight states. Over half of all cases are in California. The state’s governor declared a state of emergency as a “proactive” action against bird flu on December 18. 

    On January 6, the Louisiana Department of Health reported the first U.S. bird flu death. The patient, a man over age 65, was previously confirmed to be the first severe bird flu case in the U.S. and the first case linked to backyard flocks. The department emphasized that the risk to the public is low and that no new cases or evidence of human transmission have been detected in the state.

    All but two human bird flu cases this year were in farm workers who were exposed to infected livestock. The exposure source of the remaining cases—one in California and one in Missouri—is unknown. 

    The CDC reported on November 22 that a child in California tested positive for bird flu, the first known pediatric bird flu case in the U.S. However, it is unclear how the child contracted the virus, as they had no known contact with infected animals. 

    To date, there have been no reports of human transmission of bird flu during the current outbreak. Additionally, most human cases have not been severe, and no deaths have been reported. For these reasons, experts are confident that the bird flu risk to humans remains low. 

    “In the short term, there is very little threat,” Dr. Scott Roberts, an infectious diseases specialist with Yale Medicine said. “The risk for the general public is so low,” he emphasized to Yale Medicine.

    How the U.S. is monitoring bird flu 

    The CDC continues to monitor the circulation of bird flu in humans as part of its year-round flu monitoring. The agency is also working to improve protections for farm workers, who are at the highest risk of contracting bird flu.

    In November 2024, the CDC also announced expanded actions and updated guidance for farm workers, including improved access to and training for using personal protective equipment (such as N95 face masks), more rigorous testing procedures, and increased outreach. These updates followed a CDC report finding that 7 percent of participating dairy workers had signs of a recent bird flu infection. A second CDC study, also released in November, found inadequate use of personal protective equipment among dairy workers on farms with bird flu outbreaks. 

    After the H5N1 virus was found in raw milk being sold in California, the U.S. Department of Agriculture announced on December 6 that unpasteurized milk must be tested for bird flu. The USDA order also requires dairy farms with positive bird flu cases to cooperate with health officials in disease surveillance. 

    Is a bird flu pandemic possible?

    In early November, a Canadian teen was hospitalized with bird flu caused by a virus that’s closely related to the H5N1 virus circulating in the U.S. The case has troubled experts for a few reasons. 

    First, it is Canada’s first human bird flu case where the patient was not infected while traveling, and the source of exposure is unknown. Second, the teen experienced severe symptoms and developed a lung infection requiring critical care, raising concern that bird flu infections may be more severe in younger people. 

    The final and biggest concern about the case is that genetic analysis revealed several changes in the virus’s DNA sequence, called mutations, that could potentially make the virus better able to infect humans. Researchers say that two of those mutations could make it easier for the virus to infect humans, and another one may make it easier for the virus to replicate after infecting a human. However, it’s unclear if the changes occurred before or after the teen was infected.

    Scott Hensley, a professor of microbiology at the University of Pennsylvania, told Nature that “this should serve as a warning: this virus has the capacity to switch very quickly into a form that can cause severe disease.”

    Notably, even in this more severe case, there is still no evidence of human transmission, which is necessary for a potential bird flu pandemic. However, the case underscores the risk of new and potentially dangerous mutations emerging as the H5N1 virus continues to spread and multiply. 

    A study published in Science on December 5 found that a genetic change on a protein on the surface of the virus could make it easier for the virus to attach to and infect human cells. But none of the mutations observed in the Canadian case are those identified in the study. 

    Importantly, the researchers stressed that the ability of the virus to attach to a specific part of human cells “is not the only [factor] required for human-to-human transmission of influenza viruses.” 

    How to stay safe

    Most people are not at high risk of being exposed to bird flu. The virus is spreading between animals and from animals to humans through direct contact. The CDC recommends avoiding the consumption of raw milk products and direct contact with wild birds and potentially infected livestock. 

    “Pasteurization kills the bird flu virus and other harmful germs that can be found in raw milk,” says a November 24 California Department of Public Health press release. “CDPH advises consumers not to drink raw milk or eat raw milk products due to the risk of foodborne illnesses.”

    Additionally, although the annual flu shot does not protect against bird flu, getting vaccinated helps prevent infection with seasonal flu and bird flu at the same time. In very rare instances, getting infected by two influenza viruses at the same time can result in a combination of genetic material that produces a new virus. 

    This phenomenon, known as antigenic shift, triggered the 2009 swine flu pandemic.

    Learn more about how to protect yourself and your loved ones against bird flu.

    For more information, talk to your health care provider.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • Immunity – by Dr. William Paul

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    This book gives a very person-centric (i.e., focuses on the contributions of named individuals) overview of advances in the field of immunology—up to its publication date in 2015. So, it’s not cutting edge, but it is very good at laying the groundwork for understanding more recent advances that occur as time goes by. After all, immunology is a field that never stands still.

    We get a good grounding in how our immune system works (and how it doesn’t), the constant arms race between pathogens and immune responses, and the complexities of autoimmune disorders and—which is functionally in an overlapping category of disease—cancer. And, what advances we can expect soon to address those things.

    Given the book was published 8 years ago, how did it measure up? Did we get those advances? Well, for the mostpart yes, we have! Some are still works in progress. But, we’ve also had obvious extra immunological threats in years since, which have also resulted in other advances along the way!

    If the book has a downside, it’s that sometimes the author can be a little too person-centric. It’s engaging to focus on human characters, and helps us bring information to life; name-dropping to excess, along with awards won, can sometimes feel a little like the book was co-authored by Tahani Al-Jamil.

    Nevertheless, it certainly does keep the book from getting too dry!

    Bottom line: this book is a great overview of immunology and immunological research, for anyone who wants to understand these things better.

    Click here to check out Immunity, and boost your knowledge of yours!

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Related Posts

  • Women Living Deliciously – by Florence Given
  • Natural Remedies and Foods for Osteoarthritis

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝Natural solutions for osteoarthritis. Eg. Rosehip tea, dandelion root tea. Any others??? What foods should I absolutely leave alone?❞

    We’ll do a main feature on arthritis (in both its main forms) someday soon, but meanwhile, we recommend eating for good bone/joint health and against inflammation. To that end, you might like these main features we did on those topics:

    Of these, probably the last one is the most critical, and also will have the speediest effects if implemented.

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  • Can We Side-Step Age-Related Alienation?

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    When The World Moves Without Us…

    We’ve written before about how reduced social engagement can strike people of all ages, and what can be done about it:

    How To Beat Loneliness & Isolation

    …but today we’re going to talk more about a specific aspect of it, namely, the alienation that can come with old age—and other life transitions too, but getting older is something that (unless accident or incident befall us first) all of us will definitely do.

    What’s the difference?

    Loneliness is a status, alienation is more of a process. It can be the alienation in the sense of an implicit “you don’t belong here” message from the world that’s geared around the average person and thus alienates those who are not that (a lack of accessibility to people with disabilities can be an important and very active example of this), and it can also be an alienation from what we’ve previously considered our “niche” in the world—the loss of purpose many people feel upon retirement fits this bill. It can even be a more generalized alienation from our younger selves; it’s easy to have a self-image that doesn’t match one’s current reality, for instance.

    Read more: Estranged by Time: Alienation in the Aging Process

    So, how to “un-alienate”?

    To “un-alienate”, that is to say, to integrate/reintegrate, can be hard. Some things may even be outright impossible, but most will not be!

    Consider how, for example, former athletes become coaches—or for that matter, how former party-goers might become party-hosts (even if the kind of “party” might change with time, give or take the pace at which we like to live our lives).

    What’s important is that we take what matters the most to us, and examine how we can realistically still engage with that thing.

    This is different from trying to hold on grimly to something that’s no longer our speed.

    Letting go of the only thing we’ve known will always be scary; sometimes it’s for the best, and sometimes what we really need is just more of a pivot, like the examples above. The crux lies in knowing which:

    • Is our relationship with the thing (whatever it may be) still working for us, or is it just bringing strife now?
    • If it’s not working for us, is it because of a specific aspect that could be side-stepped while keeping the rest?
    • If we’re going to drop that thing entirely (or be dropped by it, which, while cruel, also happens in life), then where are we going to land?

    This latter is one where foresight is a gift, because if we bury our heads in the sand we’re going to land wherever we’re dropped, whereas if we acknowledge the process, we can make a strategic move and land on our feet.

    Here’s a good pop-science article about this—it’s aimed at people around retirement age, but honestly the advice is relevant for people of all ages, and facing all manner of life transitions, e.g. career transitions (of which retirement is of course the career transition to end all career transitions), relationship transitions (including B/B/B/B: births, betrothals/break-ups, and bereavements) health transitions (usually: life-changing illnesses and/or disabilities—which again, happens to most of us if something doesn’t get us first), etc. So with all that in mind, this becomes more of a “how to reassess your life at those times when it needs reassessing”:

    How to Reassess Your Life in Retirement

    But that doesn’t mean that letting go is always necessary

    Sometimes, the opposite! Sometimes, the age-old advice to “lean in” really is all the situation calls for, which means:

    • Be ready to say “yes” to things, and if nobody’s asking, be ready to “hey, do you wanna…?” and take a “build it and they will come” approach. This includes with people of different ages, too! Intergenerational friendships can be very rewarding for all concerned, if done right. Communities that span age-ranges can be great for this—they might be about special interests (this writer has friends ranging through four generations from playing chess, for instance), they could be religious communities if we be religious, LGBT groups if that fits for us, even mutual support groups such as for specific disabilities or chronic illness if we have such—notice how the very things that might isolate us can also bring us together!
    • Be open-minded to new experiences; it’s easy to get stuck in a rut of “I’ve never done that” and mistake that self-assessment for an uncritical assumption of “I’m not the kind of person who does that”. Sometimes, you really won’t be! But at least think about it and entertain the possibility, before dismissing it out of hand. And, here’s a life tip: it can be really good to (within the realms of safety, and one’s personal moral principles, of course) take an approach of “try anything once”. Even if we’re almost certain we won’t like it, and even if we then turn out to indeed not like it, it can be a refreshing experience—and now we can say “Yep, tried that, not doing that again” from a position of informed knowledge. That’s the only way we get to look back on a richly lived life of broad experiences, after all, and it is never too late for such.
    • Be comfortable prioritizing quality over quantity. This goes for friends, it goes for activities, it goes for experiences. The topic of “what’s the best number of friends to have?” has been a matter of discussion since at least ancient Greek times (Plato and Aristotle examined this extensively), but whatever number we might arrive at, it’s clear that quality is the critical factor, and quantity after that is just a matter of optimizing.

    In short: make sure you’re investing—in your relationships, in your areas of interest, in your community (whatever that may mean for you personally), and most of all, and never forget this: in yourself.

    Take care!

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  • Brain Food? The Eyes Have It!

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    Brain Food? The Eyes Have It!

    This is Dr. Michael Greger, M.D. FACLM, of “Dr. Greger’s Daily Dozen” and “How Not To Die” fame, and he wants us to protect our brains (and while we’re at it, our eyesight).

    And the secret is…

    Lutein.

    This is a carotenoid, which is super important for the eyes and brain. Not to be confused with carrots, which despite the name are usually not a good source of carotenoids!

    They do however contain lots of beta-carotene, a form of vitamin A, but that (and the famous WW2-era myth born of deliberate disinformation by the British government) isn’t what we’re covering today.

    We say “eyes and brain” but really, the eyes are just an extension of the brain in any case.

    Pedantry aside, what Dr. Greger wants you to know about lutein is how important it is for the protection of your brain/eyes, both against cognitive decline and against age-related macular degeneration (the most common cause of eyesight loss in old age).

    Important take-away info:

    Want to know more about the Dr. Greger’s Daily Dozen approach to health?

    See the Website / Get the App (Android & iOS) / Get the Science Book / Get the Cookbook!

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