The concept of blue zones originated from the demographic research conducted by Gianni Pes and Michel Poulain in 1994, as detailed in the Journal of Experimental Gerontology. The study revealed a significant insight: genetics determine only 20% of an individual’s lifespan, while lifestyle choices account for the remaining 80%. In 2004, Dan Buettner, CEO of Blue Zones LLC, embarked on a mission to identify the lifestyle and environmental factors contributing to longevity. Teaming up with National Geographic and the National Institute on Aging, Dan and his team discovered five regions globally renowned for hosting the highest concentration of centenarians. Dan and the cohort of demographers and researchers discovered that all blue zones worldwide adhere to nine specific lifestyle practices known as the Power 9®. These shared habits contribute to the exceptional longevity observed in these regions.

​Blue Zones are geographical areas with lower rates of chronic diseases and longer life expectancy. There are five places around the world that have been identified as Blue Zones. These areas are: Loma Linda CA, USA, Nicoya Costa Rica, Sardinia Italy, Ikaria Greece, and Okinawa Japan.

Design the Environment for Movement

• Encourage natural movement: Create walkable pathways, accessible gardens, and spaces that encourage low-intensity, frequent physical activity.
• Active design: Minimize reliance on elevators by promoting stair use, offer daily stretching or yoga, and incorporate movement into daily tasks (e.g., gardening, cooking).

Foster a Sense of Purpose (“Ikigai”)

• Life purpose programs: Help residents identify personal goals or roles (e.g., mentoring, volunteerism).
• Engage residents in meaningful activities: Hobbies, arts, intergenerational programs, or contributing to the community’s well-being.

Cultivate Downshifting and Stress Reduction

• Daily routines: Offer meditation, tai chi, nature walks, or spiritual gatherings.
• Quiet zones: Create serene, tech-free environments for reflection and rest.

Implement a Plant-Based Diet

• Healthy dining: Emphasize vegetables, legumes, whole grains, and occasional lean proteins.
• Moderation: Follow the 80% rule (stop eating when 80% full) and offer smaller, balanced portions.

Social Meals:Encourage communal dining to enhance enjoyment and reduce overeating.

• Create Social and Family Connections
• Social circles (“moai”): Foster small group connections that regularly support each other.

Family involvement:Design programs and facilities to welcome family visits and involvement.
Support Spiritual Engagement

• Faith and spirituality: Offer access to religious or spiritual services across faiths.
• Community rituals: Encourage practices that promote reflection and gratitude.

Encourage Belonging

• Community integration: Align residents with community values and offer opportunities for them to contribute.
• Resident councils: Let residents shape their living environment and programs.

Operational Best Practices:

• Staff training: Educate caregivers and staff on Blue Zones values and practices.
• Data tracking: Monitor residents’ health, happiness, and engagement to guide improvements.
• Partnerships: Collaborate with local Blue Zones initiatives or wellness-focused organizations

Childhood obesity is a growing concern worldwide, and it has significant implications for long-term health outcomes. In the United States, the Centers for Disease Control and Prevention (CDC) report that 1 in 5 children (approximately 20%) is affected by obesity, which can lead to a variety of chronic health conditions, including type 2 diabetes, cardiovascular diseases, and even early-onset metabolic syndrome. Schools are in a unique position to play a critical role in promoting healthy eating habits and preventing obesity. By providing nutrient-dense meals, encouraging active lifestyles, and fostering a supportive environment, educational institutions can make a profound impact on children’s long-term health.
This article highlights the importance of nutrient-dense meals and healthy eating habits in schools and highlights strategies schools and food service providers can implement to help prevent obesity and promote better health outcomes in children and adolescents.

Obesity during childhood not only affects physical health but also emotional well-being and academic performance. According to the American Academy of Pediatrics, children who are obese face higher risks of developing hypertension, high cholesterol, sleep apnea, and musculoskeletal issues. Additionally, overweight children are more likely to experience bullying and social stigma, which may lead to mental health challenges such as anxiety and depression.
Early dietary habits are critical to shaping lifelong behaviors. A study published in the Journal of the Academy of Nutrition and Dietetics indicates that poor dietary patterns in childhood, such as excessive intake of sugar-sweetened beverages, refined carbohydrates, and processed foods, are closely linked to the development of obesity and other metabolic disorders later in life (Stang & Story, 2020). These patterns highlight the need for an educational approach to nutrition that emphasizes balance, moderation, and nutrient-dense options, particularly in the school environment where children consume a large portion of their daily calories.

Nutrient density refers to the concentration of essential nutrients such as vitamins, minerals, fiber, and healthy fats relative to the caloric content of foods. Foods that are nutrient-dense provide the necessary components for proper growth and development while minimizing the intake of empty calories from added sugars, unhealthy fats, and processed ingredients.
Research published in the International Journal of Behavioral Nutrition and Physical Activity emphasizes that offering nutrient-dense meals in school cafeterias is an effective strategy to improve children’s overall diet quality and reduce the risk of obesity. The study found that schools that replaced energy-dense, nutrient-poor foods with fruits, vegetables, whole grains, and lean proteins saw improvements in students’ BMI, academic performance, and overall health outcomes (Gleason & Dodd, 2021).
Key Elements of Nutrient-Dense School Meals:

1. Whole Grains: Replacing refined grains with whole grains such as brown rice, quinoa, and whole-wheat products boosts fiber intake and helps maintain healthy blood sugar levels.
2. Lean Proteins: Incorporating sources like chicken, turkey, beans, and legumes provides essential amino acids without the saturated fat or preservatives found in processed meats.
3. Fruits and Vegetables: Offering a variety of colorful fruits and vegetables ensures that children receive a wide range of vitamins, antioxidants, and fiber.
4. Low-Fat Dairy or Dairy Alternatives: Including low-fat milk, yogurt, and cheese, or fortified plant-based alternatives like almond or soy milk, helps children meet calcium and vitamin D needs for bone health.

Healthy Eating Habits and School Meal ProgramsBeyond the food itself, fostering a culture of healthy eating in schools is essential. Research has shown that students are more likely to choose healthy options when they are readily available and promoted through positive messaging and education. The Journal of School Health reports that schools implementing comprehensive nutrition education programs alongside healthier food choices observed a greater impact on students’ dietary behaviors compared to changes in food offerings alone (Schwartz et al., 2022).
Strategies to Promote Healthy Eating in Schools:

1. Nutrition Education: Integrating nutrition education into the curriculum empowers students to make informed food choices. Programs that teach children about food groups, portion sizes, and the benefits of nutrient-dense foods can help instill lifelong healthy eating habits.
2. Student Involvement: Allowing students to participate in menu planning or food preparation activities can enhance their interest in healthy eating. School gardens, cooking classes, or taste-test events are great ways to engage children in nutrition education in a hands-on, interactive manner.
3. Smart Cafeteria Design: Schools can promote healthy choices through the layout and design of cafeteria spaces. Positioning fruits and vegetables at the front of the serving line or using creative marketing (e.g., fun names for healthy meals) can encourage children to select nutritious options.
4. Limiting Access to Less-Healthy Options: Schools can help students develop healthy habits by limiting access to sugary beverages, snacks high in salt and fat, and heavily processed foods. Focusing on offering water, milk, or 100% juice, alongside healthier snacks such as nuts, whole-grain crackers, or yogurt may also encourage healthier choices.

The benefits of promoting healthy eating and nutrient-dense meals in schools extend far beyond childhood. When students are provided with balanced, nutritious meals, they are more likely to develop healthy eating habits that last into adulthood. This is especially important given the long-term risk of chronic diseases such as type 2 diabetes, cardiovascular disease, and certain cancers, which are all strongly linked to obesity and poor diet.
A study in Pediatric Obesity demonstrates that schools that implement comprehensive nutrition programs not only see reductions in obesity rates but also observe improvements in cognitive function, behavior, and academic performance (Davison et al., 2021). These findings underscore the critical role schools can play in both the short-term and long-term well-being of students.
Schools have a powerful opportunity to help combat childhood obesity and prevent chronic disease by promoting healthy eating habits and providing nutrient-dense meals. Food service providers, educators, and administrators must work together to create environments where nutritious options are accessible, appealing, and encouraged. By doing so, schools can foster better health outcomes for students, setting the foundation for a healthier generation.





References:
– Stang, J., & Story, M. (2020). Adolescent growth and development. *Journal of the Academy of Nutrition and Dietetics*, 120(4), 763-779.
– Gleason, P. M., & Dodd, A. H. (2021). School meal programs and their association with dietary intake and obesity. *International Journal of Behavioral Nutrition and Physical Activity*, 18(1), 88.
– Schwartz, M. B., Henderson, K. E., Read, M. A., Danna, N., & Ickovics, J. R. (2022). New school meal standards improve dietary intake and obesity-related outcomes in school-aged children. *Journal of School Health*, 92(3), 184-192.
– Davison, K. K., Jurkowski, J. M., & Lawson, H. A. (2021). A framework for integrating family and community systems in school-based obesity prevention efforts. *Pediatric Obesity*, 16(2), e12720.

The nutritional well-being of student athletes is a critical aspect that impacts their performance and overall health. Low energy availability (EA), stemming from insufficient dietary energy post-exercise, is a prevalent issue across various types of student athletes. This deficit, whether intentional or unintentional, often arises due to athletes’ limited understanding of their nutritional requirements.
In addition to energy deficits, micronutrient deficiencies play a significant role in athletic health and performance. Micronutrients like thiamin, riboflavin, niacin, and pyridoxine are crucial for energy metabolism within cells. Deficiencies in these nutrients, along with others like B12, folic acid, vitamins A, C, and E, can impair sports performance, particularly endurance. Iron deficiency, prevalent in a substantial percentage of athletes, and inadequate levels of vitamin D, especially common in indoor sports and winter seasons, further impact athletic capabilities.
Specific sports and positions, such as American football linemen and track and field throwers, often aim to maximize body size for mechanical advantages. However, the excessive accumulation of body mass, with some athletes exceeding 300 pounds, can strain the heart. Longitudinal studies have linked this practice to left ventricular hypertrophy in football players, increasing the risk of hypertensive heart disease and coronary artery disease, especially among former linemen with higher BMI values.
Understanding and addressing these nutrition-related issues are crucial for optimizing the health and performance of student athletes across diverse sports disciplines. Therefore, the significance of proper nutrition in an athlete’s performance, recovery, and overall well-being cannot be overstated. An overall summary outlines the importance below:

• Optimal Energy Levels: The precise blend of macronutrients (carbohydrates, proteins, fats) ensures athletes possess the necessary energy for training and competitive events.
• Enhanced Recovery: Appropriate nutrition facilitates muscle recovery, lowering the likelihood of injuries and enhancing performance in subsequent workouts.
• Improved Endurance and Stamina: The right fuel can boost endurance, empowering athletes to surpass their boundaries and excel for prolonged durations.
• Strength and Muscle Growth: Sufficient nutrition fosters muscle growth, strength, and repair, crucial for athletes aiming to elevate their athletic prowess.
• Maintaining Healthy Weight: Striking a balance in nutrition assists athletes in sustaining an ideal weight for their sport, fostering agility and speed.

Two studies help us shed light on the concerning state of sports nutrition knowledge and practices among student athletes.
In a 2016 study by Andrews et al., 123 student athletes from a Division I (DI) university participated in a questionnaire assessing their sports nutrition knowledge. The results revealed a stark reality: while a 75% score indicated adequate knowledge, the average score among the participants was only 56.9%. Alarmingly, a mere 12 students achieved the desired threshold, showcasing a significant gap in understanding. What’s more, the study found no disparities based on team, class level, gender, or previous nutrition education.
Adding to this narrative, Shriver et al. delved into the dietary habits of NCAA DI female college athletes. Their findings painted a concerning picture of inadequate nutrition standards. The research highlighted that most athletes fell short of recommended calorie and carbohydrate intakes, with a strikingly low percentage meeting their daily energy requirement. Only a quarter consumed the necessary carbohydrate levels for optimal training, emphasizing a critical shortfall in fueling practices. Moreover, a staggering 73% skipped regular breakfasts, and a mere 16% monitored their hydration adequately.
These revelations underscore the urgent need for improved nutrition education and practices among student athletes. Addressing these deficiencies is vital not only for individual athletic performance but also for overall well-being and long-term health outcomes. Institutions and athletic programs must prioritize comprehensive nutrition support to ensure athletes can perform at their best and safeguard their health.

Carbohydrates receive a great deal of attention in sports nutrition due to the vital role they play in athletic performance. Carbohydrates are typically the preferable fuel source for many athletes, particularly for high-intensity and long duration exercise. This is because they supply ample glycogen storage and blood glucose to fuel the demands of exercise. To maintain liver and muscle glycogen stores, athletes will need different amounts of carbohydrates depending on their exercise volume. Healthy carbohydrates for an athlete’s diet may include whole grains, such as brown rice, quinoa, oats, and pasta, and starchy vegetables, such as potatoes.

• For moderate amounts of intense training, defined as 2–3 hours per day of intense exercise performed 5–6 times per week, the ISSN suggests consuming 5–8 grams per kilogram (g/kg) of body weight, or 250–1,200 g, of carbohydrates per day for athletes who weigh 50–150 kg.
• For high-volume intense training, defined as 3–6 hours per day of intense training in 1–2 daily workouts 5–6 days per week, the ISSN recommends 8–10 g/kg of body weight, or 400–1,500 g, of carbohydrates per day for athletes weighing 50–150 kg.
• For example, an athlete weighing 150 kg who performs high-volume intense training would look to consume roughly 1,200–1,500 g of carbohydrates.

Protein also plays an essential role in sports nutrition, as it provides the body with the necessary number of amino acids to help build and repair muscles and tissues. Athletes doing intense training may benefit from ingesting more than two times the recommended daily amount. Protein sources include lean meat and poultry, fish and seafood, eggs, dairy products, beans, lentils, nuts, seeds and soy, including tofu and tempeh.

• For example, the dietary reference intake for adult females is 46 g, and for adult males — 56 g. That is why it may be beneficial for athletes to consume nearer to 92 g and 112 g of protein, respectively.
• The ISSA suggests that many athletes can safely consume 2 g of protein per 1 kg of body weight daily, compared with the RDA of 0.8 g/kg.
• The ISSN also notes that optimal protein intake may vary from 1.2 to 2.0 g/kg of body weight per day.
  Higher amounts of protein can help athletes avoid protein catabolism and slow recovery, which the ISSN notes can contribute to injuries and muscle wasting over time.
• For moderate amounts of intense training, an athlete should consume 1.2–2 g of protein per 1 kg of body weight, which translates into 60–300 g of protein per day for an athlete weighing 50–150 kg.
• For high volume intense training, the ISSN suggests 1.7–2.2 g of protein per 1 kg of body weight per day, or 85–330 g of protein for an athlete weighing 50–150 kg.

Fats are essential in diets to maintain bodily processes, such as hormone metabolism and neurotransmitter function. Including healthy fats in the diet also helps satiety and can serve as a concentrated fuel source for athletes with high energy demands. ISSN recommends athletes consume moderate fat intake, representing around 30% of daily calories. However, they can safely consume up to 50% of their daily calories as fat to meet higher volume training needs. Healthy fat sources include oily fish, olive oil, avocados, nuts, and seeds

Proper hydration is essential for maintaining peak performance and preventing dehydration-related issues such as cramps, fatigue, and impaired cognitive function. Athletes should monitor fluid intake before, during, and after exercise, adjusting for factors such as sweat rate, environmental conditions, and exercise intensity. Water is typically sufficient for most individuals; however, those engaging in prolonged or high-intensity activities may benefit from sports drinks containing electrolytes and carbohydrates.
In conclusion, athletes need to plan their diet to optimize their health and performance. They should consider their calorie, and macronutrient needs and ensure they eat a varied diet that provides essential vitamins and minerals. Crafting a well-rounded nutrition plan is key to optimizing health and performance. It involves determining the appropriate amount, quality, and timing of food and fluids, which is essential for sustaining consistent training and achieving peak performance levels.
As the intensity of training varies throughout the year, student-athletes must adapt their nutrient consumption to meet changing demands. Balancing the intake and distribution of vital nutrients is vital to support their academic commitments, training regimen, and competitive endeavors effectively. Prioritizing a well-balanced diet tailored to their individual needs is paramount for collegiate athletes striving for excellence in both their athletic pursuits and academic responsibilities.

References:
Andrews A., Wojcik J., Boyd J., Bowers C. Sports Nutrition Knowledge among Mid-Major Division I University Student-Athletes. J. Nutr. Metab. 2016;2016:1–5. doi: 10.1155/2016/3172460.
Kerksick, C.M., Wilborn, C.D., Roberts, M.D. et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr 15, 38 (2018).
Riviere AJ, Leach R, Mann H, Robinson S, Burnett DO, Babu JR, Frugé AD. Nutrition Knowledge of Collegiate Athletes in the United States and the Impact of Sports Dietitians on Related Outcomes: A Narrative Review. Nutrients. 2021 May 22;13(6):1772. doi: 10.3390/nu13061772. PMID: 34067402; PMCID: PMC8224733.
Shriver L.H., Betts N.M., Wollenberg G. Dietary intakes and eating habits of college athletes: Are female college athletes following the current sports nutrition standards? J. Am. Coll. Health J. Ach. 2013;61:10–16. doi: 10.1080/07448481.2012.747526.

To achieve this, organizations should adopt a multifaceted approach that caters to diverse needs and preferences. By providing personalized, flexible, and enjoyable wellness options and fostering a supportive and inclusive culture, companies can boost employee participation. This, in turn, leads to a workforce that is not only healthier and happier but also more productive. Investing in fitness for your employees and company yields long-term benefits:

1. Enhanced Physical Health: Fitness activities help in maintaining a healthy weight, reducing the risk of chronic diseases like heart disease, obesity, and diabetes, and boosting overall well-being.
2. Improved Engagement: Fitness programs elevate employee engagement, motivation, and job satisfaction while reducing stress and enhancing work-life balance.
3. Increased sense of community: A well-rounded fitness and wellness program can foster a sense of community and belonging among employees. When employees feel supported and valued, their engagement and loyalty to the organization increases. This can lead to higher retention rates and a more motivated workforce.
4. Increased Energy and Focus: Regular exercise stimulates the brain, enhancing cognitive function, problem-solving skills, and creativity, leading to improved productivity and efficiency.
5. Enhanced Mental Wellbeing: Exercise reduces stress, anxiety, and depression, promoting positive mental health and overall satisfaction with work.
6. Team Building and Morale: Fitness activities foster camaraderie among employees, encouraging teamwork, collaboration, and positive relationships outside the typical work setting.
7. Better Work-Life Balance: Integrating fitness into the workday allows employees to prioritize their health without compromising job responsibilities, resulting in increased satisfaction and retention.
8. Talent Attraction: Offering fitness benefits sets organizations apart as employers of choice, attracting and retaining top talent, fostering a positive company culture, and reducing turnover rates and recruitment costs.

​Investing in employee fitness not only promotes physical and mental well-being but also boosts productivity, creates a positive work environment, and contributes to overall company success.
Learn more about our hospitality, and fitness management solutions at https://nexdine.com/contact/​
Reach out for more information today and take the first step in investing in your employees.