As a holistic nutritionist and anti-inflammatory expert, I have spent my life seeking an answer to this question, and the answer is a resounding, “Yes, your choices make the greatest impact on longevity.”

Dan Buettner, a National Geographic explorer and author of The Blue Zones, has found distinct lifestyle secrets to longevity that everyone living over 100 with vitality has in common. The longest living people live in regions of Greece, Japan, Italy, California, and Costa Rica.

Lifestyle Habits That Are Common Among Longevity Zones

Do authentic movement
Long-living people get their exercise through daily life—walking, biking, gardening, playing—not structured workouts.
Have a purpose It’s important to find a place of contribution, so you can stay engaged and positive as you age. Instead of retiring, many centenarians keep doing what they love—from tending gardens to caring for grandkids.

Love
One of the cornerstones of longevity is expressing gratitude and sharing love with your tribe. The reduction of stress dramatically reduces inflammation.

Eat anti-inflammatory food
Diets packed with anti-aging nutrients have the power to enhance and extend life. A focus on plants, fibre, and Omega-3 fatty acids
is key.

Foods for Longevity Inspired by Sardinia, Italy

Dandelion Greens
Dandelion greens rank high in overall nutritional value among leafy greens and are loaded with antioxidants, like polyphenols, vitamin A and vitamin C. The antioxidant potential is of particular significance for longevity because it decreases oxidative stress (a critical process in the development of chronic diseases) and slows down the aging process in your cells.

Fennel
Part of the parsley family, fennel is used as both a vegetable and a spice. It’s commonly used as a natural remedy against digestive disorders, and it is anti-inflammatory, reducing the risk of diseases and increasing antioxidant activity in the body.

Fennel helps maintain healthy cholesterol levels by increasing good cholesterol (HDL) and inhibiting the oxidation of bad cholesterol (LDL). Between those benefits and its high content in potassium, fennel is great at supporting a healthy cardiovascular system.

Foods for Longevity inspired by Okinawa, Japan

Seaweed
Seaweeds contain many bioactive compounds and polysaccharides not found in any other terrestrial plants. Studies comparing Japanese to Western diets have linked the consumption of seaweed to a lower risk of chronic diseases such as high cholesterol, heart disease and cancers.

In particular, seaweed has been shown to reduce breast cancer risk in premenopausal women, likely due to its unique effects on hormone metabolism.

Ginger
Rich in phytonutrients, ginger has many medicinal properties, such as decreasing inflammation, cholesterol, and blood pressure, and can decrease your risk of various cancers (colorectal, ovarian, liver, skin, breast and prostate).

Gingerols, shogaol, and paradols are key compounds found in the ginger root that promote health and slow aging.

Foods for Longevity inspired by Ikaria, Greece

Garlic
Garlic is a truly wonderful plant. It can kill microbes (bacteria, fungus, virus), lower blood pressure and cholesterol, thin the blood to prevent blood clots, and even prevent cancer.

What makes it so powerful is that it has a higher amount of sulfur compounds than any other species among its family. One of the most important to note is allicin, which makes garlic a terrific natural antibiotic.

Olives
Olives and olive oil are staples in the Mediterranean diet, and these countries tend to have a low incidence of chronic diseases, such as cardiovascular disease and cancers, and increased longevity and life expectancy.

Olives are high in oleic acid and phenols, both beneficial for cholesterol levels. Olive oil also contains squalene, which is responsible for lower incidence of cancers. Olive oil’s components are anti-inflammatory and play a role in decreasing the inflammation involved in the process of bone resorption in postmenopausal women, decreasing the risk of osteoporosis.

Foods for Longevity inspired by Loma Linda, California

Avocados
Avocados provide vitamin K, vitamin E, potassium and magnesium, as well as B vitamins, choline, phytosterols, and healthy fats, which support a wide range of health benefits.

Regular avocado intake has shown to be beneficial at keeping cholesterol levels and body weight healthy. They are one of the few fruits that contain good levels of both vitamin C and vitamin E, along with xanthophylls, a class of carotenoids, all acting as antioxidants to protect against DNA damage. Avocados also prevent the aging of your skin due to their highly bioavailable lutein and zeaxanthin levels that protect against UV damage.

Spirulina
Spirulina is a a type of microalgae and is rich in carotenoids and antioxidant compounds. It has been reported to decrease oxidative stress and lower cholesterol levels.

Phycocyanin, a protein in spirulina, is an important ingredient, along with beta-carotenoids, which may protect against cancer due to their antioxidant action and immune-modulation characteristics. Spirulina is low in calories and high in nutrients, iodine, folate, and magnesium.

Foods for Longevity inspired by Nicoya, Costa Rica

Coconut
Coconut water contains a high level of B vitamins, enzymes, amino acids, and vitamin C, while the dried kernel (copra) is high in fat and used to make oil.

The fatty acid profile of coconut is what makes it one of today’s most popular superfoods. Coconut oil is packed with medium chain triglycerides (MCTs), fats quickly used for energy or converted to ketone bodies, beneficial for brain health. Coconuts and coconut oil also contain flavonoids and other polyphenols that protect against free radicals, oxidation of LDL cholesterol, and cancer.  

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Read This Story in Our 2025 Summer Outdoor Travel Issue
IMPACT Magazine Summer Outdoor Travel Issue 2025 featuring Shanda Hill, a Canadian Ultra Triathlete who is redefining the sport. Run on some epic trails in our own backyard or join a run club. Eat your way for Mental Clarity, fueling while travelling, seasonal eating and some kitchen must haves. Become strong and fit in only 20 minutes a day, and enjoy some tasty drinks guilt free and so much more.

Serves 8

INGREDIENTS

CRUST

• 1 cup unsweetened shredded coconut
• 1 cup pecans
• ¼ tsp. unrefined grey sea salt or pink salt
• ½ cup pitted Medjool dates

FILLING

• 3 firm avocados, pitted and peeled
• ½ cup lime or lemon juice
• 1 tsp lime or lemon zest
• ¾ cup coconut whipping cream (see NOTE)
• 1 tsp. Stevia liquid, or ½ tsp. monk fruit extract,
• or ½ cup raw honey
• Pinch unrefined grey sea salt or pink salt

OPTIONAL GARNISH

• 1 or 2 lime slices
• Coconut flakes

DIRECTIONS

1. Place the coconut, pecans and salt in a food processor and process until coarsely ground.
2. Add the dates and process until the mixture resembles breadcrumbs and clumps together.
3. Using the back of a spoon or your fingers, press the crust mixture into the bottom and up the sides of a 9-inch pie plate or in individual ramekins.
4. Place the crust in the freezer for 15 minutes.
5. Place all filling ingredients in a food process and process until smooth.
6. Pour the filling into the pie crust. Allow to set in the refrigerator for 20 minutes.
7. Garnish with lime slices and coconut flakes, if desired. Store, without the garnishes, covered in the refrigerator for up to 3 days or in the freezer for up to 3 months.

NOTE: If coconut whipping cream is unavailable, chill a can of full-fat coconut milk in the fridge, then scrape the thick cream off the top; you’ll need ¾ cup. You can omit this ingredient if unavailable.

Nutrition facts per serving
Calories 363; protein 4 g; fat 31 g; carbs 28 g

Excerpted from Meals That Heal Inflammation, Completely
Updated and Revised Edition by Julie Daniluk. Copyright © 2024 Julie Daniluk. Published by Penguin, an imprint of Penguin Canada,
a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

Photography – Walker Jordan

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Read This Story in Our 2025 Inspiration Issue
Plus, meet the 36 fitness instructors named Canada’s Top Fitness Instructors in this issue. We’ve also got delicious plant based recipes, how to meal prep for success, make meaningful resolutions, practical fitness hacks, healthy morning habits and so much more!

Well, it might just be time to stop viewing dandelions as pests, and start to view them for what they really are—nutrient-rich plants. 

Did you know that dandelion greens serve up almost a full multivitamin and mineral supplement and that dandelions have twice the amount of iron as spinach?

Dandelion leaves are packed with vitamins A, B, C and E and are a rich source of calcium, magnesium, potassium, manganese, iron and zinc. Dandelion greens are a perfect slimming food, and similar to arugula in flavour, dandelion’s slight bitterness can be offset by sautéing them with onions.

Still Skeptical? Let’s explore six reasons to consume these weedy wonders. (And don’t worry, if you’ve already rid your garden of these super weeds, they are also available at grocery stores!)

Dandelion helps clear urinary tract infections

Dandelion leaf is a diuretic, meaning it promotes urination thereby helping weight loss without side effects. It also removes toxic substances from the kidneys and the entire urinary system. Plus, its disinfectant properties inhibit bacterial growth, preventing future UTIs.

Dandelion helps clear acne

Acne is often caused by hormonal changes. During hormonal fluctuations, your sebaceous glands secrete extra oil. When mixed with dead skin, your pores can get blocked, preventing

toxic substances from escaping. This blockage causes infection and results in acne. The diuretic and detoxing nature of dandelion helps to regulate hormones, facilitating the removal of toxins

through sweat, bile and urine.

Dandelion nourishes your blood

One cup of dandelion greens has 1.7 mg of iron, twice as much as spinach! It has almost 10 per cent of your daily Vitamin B, 32 per cent of your daily vitamin C, plus omega-3 fatty acids and protein. While iron is an integral part of hemoglobin in your blood, vitamins B and C are essential for the formation of red blood cells, helping to reduce anemia (an iron deficiency).

Dandelion can reduce blood pressure

Dandelion leaf, being diuretic in nature, increases urination (both in quantity and frequency) thus helping lower high blood pressure. The fibre in dandelion is also helpful in reducing cholesterol, and dandelion juice is high in potassium, which is effective in lowering blood pressure by replacing sodium.

Dandelion improves gut health

Research has found that consuming dandelions makes it easier for your body to receive the nutrients it needs by soothing the stomach lining and helping the gut absorb more minerals. The plant boosts lactobacillus, which helps absorb nutrients and break down food, increasing the natural probiotic properties of the body.

Dandelion reduces inflammation

Chronic inflammation plays a part in numerous ailments and health concerns, including cancer and heart disease. Lab studies have shown that by consuming dandelions, you can reduce inflammation in your body. This is because they contain a compound called taraxasterol, which is known for having significant antioxidant properties that combat inflammation.

How To Eat Dandelions

Dandelions are a no-waste plant, meaning every part of the plant is edible from the roots all the way to the flower. 

The greens: As mentioned before, dandelions have a similar taste to arugula, so they make a great addition to salads. If you’re looking to take away the bitterness, soak the leaves in cold water for about 10 minutes before boiling them until tender and finishing them off with a sauté.

The flowers: Use the flowers either fresh or dried to make tea. Feeling adventurous? Try making dandelion wine with the flowers. These vibrant petals can also be used in salads or other dishes as a garnish. Simply pluck the little petals and sprinkle them onto your meal.

The roots: Substitute your morning cup of coffee by roasting the roots of the plant. What you get is similar in look and taste to your favourite morning beverage. Chop off the leafy part of the plant and roast the roots in the oven until dried. Then boil the dandelion roots with any spices you may choose and what you’ll have is your new favourite beverage great for digestion.

Hopefully now when the “pesky” plant pops up on your lawn, rather than frustration, you will feel excitement knowing the delicious and abundant benefits of this secret nutritious plant.

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Read This Story in Our 2023 Summer Outdoor & Travel Issue
Featuring Alison Jackson, Canadian cyclist and only North American male or female to win the famed Paris Roubaix. Travel the country’s most stunning hot spots by campervan. Become a better trail running by improving your ascents and descents—plus, train outdoors with Canada’s Top Fitness Trainers. Enjoy plant-based summer recipes and so much more. 

Makes 4 servings

INGREDIENTS

• 1 lemon, sliced
• 4 cups water
• Juice of 3 lemons (about ⅔ cup)
• ½ tsp. liquid stevia
• Pinch of ground turmeric (optional)
• A pinch or 1/8 tsp. unrefined pink salt
• 1 tsp. electrolyte powder (a mix of magnesium, calcium and potassium is ideal) (optional)
• 1 cup ice cubes or 1 cup frozen blueberries

DIRECTIONS

1. Add the lemon slices to a pitcher. Pour in the water, then add the
lemon juice.
2. Add the stevia, turmeric and/or electrolyte (if using) and salt. Stir well, adding the ice just before serving.
3. If using frozen blueberries, place them in a blender, top with the lemonade and blend until smooth. You can also reduce the water by two cups and add one cup of ice and one cup of blueberries to create a blueberry lemonade slushie.

Nutrition facts per serving
Calories 9; protein 0.25 g; fat 0 g; carbs 3 g.

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Photography by Allan Smith

Excerpted from Becoming Sugar-Free: how to break up with inflammatory sugars and embrace a naturally sweet life by Julie Daniluk. Copyright © 2021 Julie Daniluk Consulting Inc. Photography ©2021 Alan Smith, with Julie Daniluk, Bethany Bieremaand Nat Caron. Published by Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

Read This Story in Our 2022 Summer Outdoor & Travel Digital Edition

Cold Water King, Core-Centric Fitness, Prepare for Hiking Season, Mountain Bike Fundamentals, The Simple Ways Movement Gives Us ‘Hope’, recipes and much more!

Ingredients

• 1 ½ cups whole flaxseeds (to make 2 cups ground flaxseeds)
• 1 ½ cups filtered water
• 2 cups grated carrots
• 2 Tbsp. coconut oil
• 2 Tbsp. organic lemon juice
• 1 Tbsp. dried parsley or cilantro or ¼ cup chopped fresh
• 1 Tbsp. organic onion flakes or ¼ cup chopped fresh onion
• 2 tsp. Italian seasoning (basil, oregano, rosemary, sage, savoury and thyme)
• ½ tsp. ground turmeric
• ¼ tsp. ground ginger
• ¼ tsp. unrefined sea salt

Directions

Grind the flaxseeds in a spice or coffee grinder. If you don’t have a grinder, use pre-ground seeds. Mix the ground flaxseeds with the water in a bowl and put aside.

Place the grated carrots in a bowl and switch to the S blade in your food processor. Add the remainder of the ingredients to the processor, including the flax mixture, occasionally scraping the sides so everything gets well blended. At the end, pulse in the carrots to maintain their texture.

Preheat the oven to 150F or dehydrator to 125F. Line a few baking sheets or dehydrator trays with parchment paper. With moistened hands, spread ½ cup of the mixture as evenly as possible in a circular motion until it’s spread as thinly as a tortilla (⅛ of an inch). Repeat with the rest of the mixture. You should end up with 6 wraps. Bake in the oven for 5 to 7 hours or dehydrate for 5 to 8 hours, flipping the wraps halfway through the time to ensure even drying. Avoid doing this overnight. If you go too long without checking, the wraps may lose their pliability and resemble a cracker. There is a big variation in cooking times because every oven is different.

Let the wraps cool for 20 minutes, then place in a sealed bag to stay moist and soft.

Makes 6 wraps. Will keep in the fridge, in a sealed bag, for 1 week; can also be frozen for up to 4 months.

Tip: Freshly grind whole flaxseed whenever possible to ensure the highest amount of omega-3 nutrition. Golden flaxseed is prettier than brown flaxseed for this recipe.

Nutritional facts per serving: Calories 278; protein 8g; fat 6g; carbs 6g.

Recipe reprinted with permission by Julie Daniluk RHN and HarperCollins. ©2016 HotDetox.