Potluck Moais—Better Eating Made Easy

Belonging to a group of supportive, like-minded people who share your passion for healthy living might be the single-most powerful thing you can do to change your lifestyle for the better. In one study looking at the impact of marital status, ties with friends and relatives, club membership, and level of volunteerism on how well people aged, those with the most social connections tended to live the longest. The most important thing you can do is build your own Right Tribe, which is to say you should spend time with people who support healthy habits—yours and their own. All of the world's longest-lived people were born into—or consciously chose to associate with—supportive, healthy-minded people. Studies show us that if your close friends are obese, your chance of becoming obese increases by 57 percent. The reverse is also true. If you dine with people who eat healthy food, you're more likely to eat healthy food.

What is a Moai? What are the goals?

The notion of Moai®—which roughly means “meeting for a Meet some new friends who are interested in eating common purpose”—originated as a means of social, emotional, healthier. and financial support in the longevity hotspot of Okinawa, Learn to make tasty and affordable plant-based foods Japan. Traditionally, moais provide social networks where inspired by the Blue Zones®. members experience the stress-shredding security of knowing that there is always someone there for them. Actually taste healthy plant-based foods so you're more likely to taste them again. Blue Zones sets out to make permanent changes in your life so that better health habits ensue naturally. Friends impact all of our health behaviors for the long term. The overall goals of a Potluck Moai are to learn how to make and develop a taste for plant-based foods and make some friends with whom you can share good times and good food for the long run. How do I get started? Invite a group of 5–9 individuals who are interested in participating. Ideally you won’t know everyone in this group. What is a Potluck Moai? To facilitate communication, create a contact list of email addresses and phone numbers for each member. A Blue Zones Potluck Moai is a group of 5–9 individuals who Discuss food allergies with each other or consider forming a regularly gather together to share healthy recipes and Moai based on dietary preferences (i.e. vegetarian, gluten-free). conversation in a potluck setting. Ideally, the group commits to meeting three to five times over the course of ten weeks and As a group, decide on a day and time that works well for takes turns hosting the event in their homes. everyone, and ask members to bring their calendars along so the remaining Potluck Moais can be scheduled. Together, decide who will host the first event. Typically it works best for the host to organize the event when it’s at his or her home, but the organizing responsibility can also be shared—a helpful alternative for members who prefer not to entertain in their own home. Copyright © 2018 Blue Zones, LLC and Sharecare, Inc. All rights reserved. What should each person bring? Hosting a Potluck Moai We suggest a potluck tracking sheet so people can sign up for As host, you're providing a setting that encourages social what they’d like to bring. Depending on the number of people interaction and comfortable eating. To accomodate for these, attending, the categories might be: please allow for a two-hour time slot. • Email all guests one week before your Moai as a reminder. Appetizer Include date, time, address, and directions. Ask for an RSVP. Salads • Provide a comfortable place for everyone to dine, ideally a dinner table that facilitates easy conversation. It should be a Main dish* clean, clutter-free environment. Vegetables • Provide silverware, glasses, plates, and serving bowls. Fruit** • To remind your Potluck Moai of their group purpose, consider Beverages *some groups focus only on hearty salads leading the group in saying “Hara Hachi Bu” before eating. **use fruit as dessert • Before leaving, be sure to thank people for coming. Members will be more likely to continue with the Moai if they know their Consider how many guests will attend and plan the quantity of presence was appreciated. You might offer to send people food you bring accordingly. Should you have leftovers, people home with leftovers. Also be sure to confirm the time and place might choose to take some home to share with others. To make of the next Potluck Moai with the group. sharing easier, bring storage containers along with you to the Some Potluck Moais also enjoy cooking a dish or two together. Potluck Moai. • Feel free to do that instead of everyone bringing food already prepared.

Incorporate Blue Zones practices

To mark your Potluck Moai as much more than a supper club, please plan to incorporate as many Blue Zones Project practices as possible into your time together.

Ideally, the host should provide guests with 10-inch dinner plates. Research shows that people who eat off of smaller 10-inch plates instead of the typical 12-inch plates regularly consume 27 percent less at meals.

Similarly, hosts should try to provide guests with tall, narrow glasses no more than 2.5” in diameter. Research shows we tend to visually measure our beverates by height—not width—of the glass. Therefore, it’s better to drink out of narrow glasses because although we think we are drinking more, we’re actually consuming less.

At the beginning of the meal, remind one another to engage in healthy eating habits by saying “Hara Hachi Bu.” This phrase, roughly translated as “I will stop eating when I am 80 percent full,” is borrowed from Okinawa, Japan, and helps you consciously limit the amount of food you consume, making overeating less likely.

• If you're unable to attend the dinner, please let your host • If your Moai came up with some great recipes, we’d love for know as soon as possible. you to send them our way! We’d like to share your best dishes with other Potluck Moais around the country. As a If all Moai members have a healthy relationship with alcohol • group, please vote on your favorite recipes, and send your and are comfortable including it with the meal, you may top three along with a photo of your Moai or favorite dish to bring a bottle of red wine. (Remember: Sardinian Cannonau has the highest levels of antioxidants, and therefore, the [email protected]. We'll recognize your most health benefits.) Moai and post your recipes on our website. • Before attending a Potluck Moai, it will be helpful to either • If you’ve found your Right Tribe, you don't have to disband! read “The Blue Zones: Lessons for Living Longer from the In fact, we encourage you to continue to grow your People Who’ve Lived the Longest” or its companion study friendships through planning more dinners, walking together, guide at bluezones.com/live-longer/blue-zones-book/. or volunteering as a group. • With some understanding of the Blue Zones principles, you’ll be better prepared to engage in conversation. Some ideas are: • What dish did you bring and how did you make it? • What are some of your other favorite plant-based recipes? • What is your sense of purpose and how do you live it out? • Do you volunteer? If so, where? • For those who have taken the Blue Zones Project Pledge, what have have been the successes and challenges? • What’s your favorite way to move naturally, eat wisely, or downshift? Note: We recommend you avoid talking about work or politics. • Your Potluck Moai should be viewed as a personal Board of Directors – a group of people you consult with regularly to get advice and feedback. Discuss the challenges and successes you are encountering with the Blue Zones Personal Pledge. A good group discussion might trigger a creative solution or enable an action. • Because Potluck Moais are planned for two hours, please offer to leave after that time. However, should your host invite you to stay longer, it’s fine to accept the offer. • As a group, be sure you confirm the date, time, and place of the next Moai.