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The secret to living a longer life isn’t found in some elixir or fountain of youth. Rather, it’s said to be found in Blue Zones. Blue Zones are the five regions in the world where people are known to live long, healthy lives. These areas are Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece and Loma Linda, California. Here, the foods people eat aren’t just part of some diet - it’s a way of life. The term Blue Zone was popularised by Dan Buettner, a National Geographic journalist who travelled the world studying the cultures of these thriving communities. In a 2020 master class hosted by the Global Wellness Summit, Buettner shared the foundation of living in a Blue Zone: “The big epiphany of all these Blue Zones is that long-lasting health is very rarely successfully pursued; it ensues.” Now, not everyone can pack their bags and whisk themselves off to Italy, but there are many ways to adapt your daily routine to the Blue Zone lifestyle. Here’s what we can learn from these regions: Fibre, fibre, fibre Foods rich in fibre are prominently featured in the diets of those living in a Blue Zone. Beans and whole grains like brown rice and quinoa are high-fibre ingredients that can lengthen your life. Fruits, vegetables, and legumes are also natural sources of fibre. Fibre plays a key role in promoting gut health, managing your weight, and reducing cholesterol levels. Research shows that children and adults need at least 20 to 30 grams of fibre per day, but most Americans get only about 15 grams a day. Whether it’s garbanzo beans in Greek hummus to black beans in Costa Rican soup, increasing your fibre intake is key to living a longer life. Move naturally You don’t need to work out at the gym five times a week to increase your longevity. In fact, residents in Blue Zone areas rarely workout at all, as their exercise mostly comes from activities done throughout the day, such as walking and gardening. Incorporating 20 minutes of movement in your daily routine is just one way to live the Blue Zone lifestyle. Maintain a positive outlook On average, Americans spend nearly five to six hours on their phones a day, from the moment they wake up to the moment they go to bed. Instead, begin your daily routine with a positive meditation, or separate the work day with mini stress breaks. In Blue Zones, residents shed their stress by engaging in sacred daily rituals, such as remembering their ancestors in Okinawa or taking naps in Costa Rica. Or, do like the Sardinians do: happy hour. Connect with others Curating a social circle is one of the main pillars of living in a Blue Zone. In an era of Zoom calls and work from home, connecting with those around us has proven to be a little more difficult than in years past. Even if it’s just a small group, engaging with others who keep you active, eat a similar high-fibre diet, and care about you on a bad day can help you live until you’re 100. Read More 11 best healthy food subscription boxes delivered right to your door 10 best exercise bikes for smashing your fitness goals at home Five waste-free recipes to take your Veganuary up a notch What are Blue Zones and how do they impact your health? Three healthy recipes to get back on track after summer Best burgers in London: Where to eat top patties in the city

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With September often thought of as a second January, it’s the perfect time to set goals and form new habits. Meal prepping is a great way to help you stay on track and reach your goals. Benefits include helping you to stick to healthier foods, saving money, minimising food waste, saving time and reducing stress. Sophie Dillon, head of nutrition at Fresh Fitness Food, has put together a few nutritious recipes (breakfast, lunch and dinner) that take less than 30 minutes to prepare and cook. Yoghurt and granola with berries Greek yoghurt is a great source of protein, and can also be beneficial for your gut, as it is a food-sourced probiotic (so long as it’s labelled to contain live cultures), and this homemade granola recipe is packed with slow-release carbs, providing a sustained energy release for your morning, and to help keep your blood sugar levels more stable. Tip: Batch-cook your granola and store in an airtight container for ease and an on-demand, nutritious addition to your yoghurts, smoothies, or if you just fancy a simple carby snack. Serves: 2 Time: 25 mins the first time, 5 mins once you have the granola on hand Ingredients: Handful of berries of your choice ½ cup ricotta cheese ½ cup Greek yoghurt ½ vanilla pod 1 scoop of vanilla whey For the granola: 50g buckwheat groats 100g oats 20g maple syrup 5ml olive oil ½ tsp ground ginger Method: 1. Blend the ricotta cheese till smooth and then mix in the Greek yoghurt, vanilla pod and whey protein. 2. Preheat the oven to 170C. 3. Place all ingredients for the granola into a bowl and thoroughly mix together. 4. Line a baking tray with some grease-proof paper, pour the granola mix onto the tray and pop in the oven for 10 minutes. 5. After 10 minutes, remove the tray and mix around the granola to break up any large clumps. 6. Place back into the oven for a further 10 minutes, then take out to cool. 7. Place the yoghurt in a bowl and top with granola and the berries of your choice. Bang bang chicken stir-fry Quick, easy meals are key when it comes to nailing your fitness goals, and this stir-fry is an easy lunchtime winner. We’d recommend cooking an extra couple of portions and popping them in the freezer for an easy dinner on busy days. Tip: If you end up with extra chicken, put it to the side to have in a bang-bang chicken salad. Serves: 2 Time: 15 mins Ingredients: 2 chicken breasts, cut into strips ½ juice of a lime 1 tbsp peanut butter ½ tsp tamari sauce ½ tbsp sriracha ½ carrot, julienne or grated ½ red pepper, sliced 1 spring onion, sliced 1 tbsp oil of choice (we recommend sesame for a nice, nutty flavour) 3 nests rice noodles ½ tbsp sesame seeds (optional) ½ red chilli, sliced and de-seeded (optional) Method: 1. Mix together the sriracha, lime, salt, lime, peanut butter and tamari thoroughly with a whisk. 2. Mix all ingredients together so the chicken is well coated 3. Heat the sesame oil in a wok. Once hot, add the chicken to the pan, and cook until golden. 4. While the chicken is cooking, cook your noodles per the instructions on the packet, and leave to stand for one minute before adding to your pan. 5. At the same time, add your carrots and red pepper and stir until everything is coated in the sauce/oil mixture. 6. Once the chicken is cooked and the veg is soft, mix in your spring onions, and plate up. 7. Garnish with sesame seeds and chilli, if desired. Crispy tofu poke bowl Tofu is a great source of plant-based protein, containing all the essential amino acids your body needs. It’s also rich in vitamins and minerals, including calcium, iron and vitamin A. The great thing about crispy tofu, aside from its nutritional benefits, is that it works just as well in leftovers, too. Throw it in a tofu satay curry, pad thai or into a salad for a plant-based protein boost. Serves: 2 Time: 30 mins Ingredients: 1 block of firm tofu 1 tbsp olive oil ½ tsp smoked paprika 1 tsp cornflour ½ carrot 100g cucumber 50g edamame 50g peas 150g uncooked rice 100g tenderstem broccoli 1 tbsp sesame seeds (optional) 1 nori sheet, sliced into strips (optional) Salt to taste Method: 1. Drain the tofu and cut into equal-sized pieces. 2. Mix the tofu with cornflour, salt, olive oil, smoked paprika, and tofu together. 3. Roast on lined trays at 190C until brown and crispy – around 20 mins. Drain once cooked. 4. While the tofu is cooking, cook your rice as per the instructions. 5. In the meantime, prepare your veg. Chop and de-seed your cucumber. 6. Steam your tenderstem, peas and edamame. 7. Once your tofu is crispy and your rice is cooked and drained, plate everything up, and garnish with the nori and sesame seeds. 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Yes, the omnipresence of burgers in London is getting a little overbearing and yes, we've seen about every permutation of them by this point - but this does nothing to tarnish their inherent deliciousness, godamnit! Here are London's finest patties as we see it. 10. Electric Diner/Soho Kitchen and Bar Burger Very similar to the burger at Chicago’s Au Cheval, often rated among America’s best, the cheeseburger at Electric Diner (and Soho Kitchen and Bar) is a delightful assault on the senses. Go for a single and you get two patties; a double comes with three. The patties are thin enough to not be a belly bomb and are accompanied by a profusion of pickles, onions and a tangy, mustardy mayo. Joint Exposed brick, leather booths and a long bar with stools all feature, but don't overwhelm with kitsch at either venue. Both are bright and airy and basically quite pleasant to be in. Feels more like the Upper East Side than Uxbridge, which is a positive. 9. Elliot’s Burger Beer-braised onions, Comté cheese, buns that they bake in house and possibly the beefiest beef in any burger on this list all combine to grant Elliot’s its spot. The dill butter complements wonderfully and provides the classic ‘Big Mac’ taste that most of us grew up with. Joint Quite similar to the Electric/Soho Kitchen & Bar, but with the seats packed in and the constant hum reminding you you're in Borough Market. It can get a little noisy, but there's really no time for talking when you're in zen burger-eating mode anyway. 8. Byron Burger Long gone are the days of floury baps and just trying too hard. Nowadays Byron is selling burgers so good that they make the stock opinion of chain restaurants always being bad seem ridiculous. The basic menu is short, to-the-point and has possibly the best burger readily available to most Londoners. Rotating specials are always on point and the Smoky, which recently went full-time, should be your burger-of choice (those crispy onions!) Vital to the London burger ‘scene’. Joint Byrons vary hugely depending on the location, which is again refreshing for a chain. Go to Kensington and you'll see dadaist wall doodles and diner stalls, head to Angel and you'll find a peeling shack with patio furniture. 7. Shake Shack Burger Fine, it’s an American chain and fine, you probably can’t imagine why people would queue up for a burger - but trust us, Shake Shack brings one of the finest examples of truly American food available in London - an ode to the Steak ‘n’ Shake chain. Juicy beef is topped with bright American cheese, nestled in a steaming Martin’s Potato Roll. Get the SmokeShack, which is topped with smokey bacon and absurdly tangy chopped cherry peppers. Joint McDonald’s dressed up for an Ofsted inspection. A bit on the clinical inside, and out in Covent Garden piazza you’re met with the furious din of tourists and spontaneous opera, but it does the job and there's ample seating and an insanely high volume of helpful staff. 6. MeatLiquor/MeatMarket/MeatMission Burger The MeatWagon produced the burger that changed London’s dining scene and made sure hamburgers were a full-blown trend. That was in late 2009/early 2010 and since then things have changed a fair bit, including a few new restaurants (actual restaurants) in the MEAT family. For our money the quality probably goes MeatLiquor, MeatMission, MeatMarket, in that order, but there’s barely much to choose from when it comes to the eating. As more and more rivals have opened up, the MEAT empire has had to ensure quality hasn’t dropped and although they don’t top our list, they’re still producing hundreds of the best burgers you’ll find in London every single day. From the cheeseburger to the Dead Hippie via the Mushroom Swiss, there’s a lot still to like here. Joint Imagine a gothic cathedral with bootleggers and a cult as previous owners and you might have an idea of what MeatLiquor looks like on the inside. It is the most thrillingly decorated of the three restaurants in London and the best if you're there more for the booze than the burgers, with MeatMarket going for a more straight forward fast food vibe, and MeatMission housing stained-glass windows, photo booths and a circular bar with alcoholic slushie machines. 5. Dip & Flip Burger Aah, Dip & Flip! If you’ve never tried a burger and considered just how much better it would be with the addition of gravy, wait until you try one here. The burger to get is the eponymous Dip & Flip - a cheeseburger topped with roast beef and an abundance of gravy. Also not to be overlooked is the patty melt, but whichever way you go, a pot of gravy comes on the side. Make sure you dip. Joint Fun and functional, rather than cosy, you'll probably be in and out (no pun intended) of here within the hour. There's a mix of high and low tables, the former usually occupied by people fuelling up before heading out and the latter usually occupied by families with pushchairs. The music is good and staff are extremely personable. 4. Honest Burgers Burger When Honest Burgers launched a few years ago, they were bizarrely criticised for being a bit too, well, clean. The trend for ‘dirty’ food - particularly burgers - is quite transparent (although possibly on the wane) and Honest seemed to go against that. Their burgers are as straightforward as the name suggests. The beef is 100% ground chuck from The Ginger Pig, liberally seasoned with salt and pepper, as it should be, while the toppings and buns celebrate British produce, with mature Cheddar, Red Leicester and Stilton all available. Honest have since evolved the menu to include rotating specials and the peerless Tribute - their take on a classic American burger, with bacon, American cheese, burger sauce and pickles. It’s a showstopper. Joint Wilfully avoiding the Americana-theme of so many burger restaurants, Honest feels distinctly British. Its restaurants are simple but elegant, putting the emphasis on the burgers. 3. Flat Iron Burger If you’ve never read Hamburger America, George Motz’s indispensable ode to America’s favourite fast food, or seen the complementary documentary, then the name Dyer’s Burgers possibly won’t mean much to you. As Motz explains, Dyer’s is a Memphis institution that’s been around for over 100 years. Their USP? They deep fry their hamburgers. It may sound revolting and it’s definitely not great for you, but you probably won't care after you try a Flat Iron burger, available as a regularly occurring special. It goes without saying that the meat is great quality at this steak restaurant, but the frying gives it an incredible texture; it’s slightly crispy on the outside while also being tender and maintaining a loose structure. The bun is supplied by St John and does a wonderful job of holding everything together - including the outstanding bearnaise sauce and chopped shallots. Follow them on Twitter and go whenever it’s available next. Joint With its white-washed and exposed brick walls and circular metal lamps you feel a little like you're in an abattoir in Flat Iron, which is appropriate given they serve their steaks up on a slab with a mini meat cleaver. Downstairs is all dim candelabras and dark wood and worth heading down to if you can get a seat. 2. Patty & BunPatty & Bun is among the restaurants taking part Burger You know when you see a burger in a TV advert and think, ‘Hey, I’ve never had a burger that looks that good’? Well, Patty & Bun is serving up cheeseburgers that could have been produced in a studio. Or a burger laboratory. Every single aspect has been considered, tweaked and is produced to deliver an outstanding eating experience, every time. The bun, beef and toppings are all superlative - it’s the Real Madrid Galacticos of the hamburger world, in a little package. It could be said that the best (and worst) thing here is the intensity of eating a P&B burger. Whether it’s the Ari Gold, Smokey Robinson or Lambshank Redemption, you’re almost forced to drop your head and not come up for air until you’ve finished eating. You’ll stumble outside and wonder what just hit you. Joint Patty & Bun has a very DIY, pop-up feel inside, with the walls covered with chipboard and the art being scrawled on flattened cardboard boxes. It makes for a laid back atmosphere and the music is always great, avoiding AC/DC cliches and instead going down the Ginuwine, Erykah Badu, Ashanti route. 1. Tommi’s Burger Although it looks like a cartoon hamburger, possibly from a tray carried by J. Wellington Wimpy, Tommi’s is currently producing the best patties in London. The beef is supplied by the exceptional H G Walter, the bun is shiny and soft and the toppings are up to you. Although you can upgrade to slightly more lavish cuts of meat in the form of the steak burger, it’s the regular cheeseburger that gets the nod from us. In some ways it’s like something your dad would produce at a barbecue, if he spent endless summers out there in the rain honing it to perfection. Why is it above Patty & Bun? Essentially it’s the simplicity. Tommi’s is, in some ways, the antithesis of P&B and the former just edges it for us for London’s best burger. Joint Succeeds where many others in London fail by not trying too hard. It’s a burger, not a fillet steak and Tommi’s knows this, taping a few Sopranos posters to the walls, stringing up a couple of sets of fairy lights, writing the specials on some cardboard and calling it a day. There’s something very casual and humble about the restaurant, queues rarely reach the street and there isn’t a hashtag in sight. The most authentically American burger joint you’ll find in London (even if it is run by Icelanders). Honourable mentions The burgers which didn't quite make the grade or are too transient to be included. Bleecker St Burger and Burger Bear, for example, would have been in our top ten if they had more permanent locations. Bleecker St Burger Mother Flipper Lucky Chip Tongue 'N Cheek Burger Bear View Best burgers in London in a larger map Read More Best burgers in London: Where to eat top patties in the city The best outdoor restaurants, terraces and rooftop bars in London to book now Is bottomless prosecco going to be killed off by climate change? 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When you get a burger craving, there is little else that can satisfy it. If you’re someone who simply cannot make do with a sub-par patty, then you’re in good company and luckily for you, we’ve rounded up the best burgers to feast upon in London. While we do tend to get these burger cravings more than we’d like to admit, we’ve actually selflessly gone out to test the best that this city has to offer – whether that’s at the OG spots we all know and live or to help you try something completely new. From beef and chicken options to plant-based patties, there’s something for everyone. For example, indulge in a dirty burger from Five Guys, an OG classic from Bleecker or be of the opinion that sometimes the humble patty alone just isn’t enough – enter a 1kg tomahawk (yes, you read correctly). Whatever you’re feeling, this list should have you covered. Burgers and Beats A newcomer to the scene, Burgers and Beats has only been around since 2021. However, in that short space of time it’s fast cemented itself as one of London’s best burger offerings. You may have seen that iconic tomahawk burger making the rounds on Instagram – and we can confirm it’s not just a novelty. Every bit of it (complete with a fried egg, pico de gallo salsa, chimichurri and more) is absolutely delicious. However, the standard menu is also worth considering with the smashed double cheese and “east meets west” (with sweet chilli syrup and chimichurri mayo) being two of our all-time favourites in London. Also, do leave some room for the chicken tenders and loaded fries as they’re both excellent and worth stretching your stomach a little more for. burgersandbeats.co.uk Burger and Beyond Ah, we remember Burger and Beyond back in the days of the Camden Market stall… then its residency at the Camden Assembly. Well, it’s quite a different kettle of fish now, with four permanent sites up and running. Dining at the OG bricks and mortar spot in London’s Shoreditch, one bite of the “bougie” burger takes us straight back to those early days, but also proves just how far this place has come. Other standouts include the mushroom raclette burger (demonstrating that burgers most definitely do not have to be beef) and the vegan “chicken” entry with Korean sauce and gochujang mayo. We did love the krispie chicken, too, though we wished the miso butter was more prominent. If you’re not a burger fan (weird), we’d also recommend the trio of tacos, or the stellar dirty tots and bone marrow gravy fries. burgerandbeyond.co.uk Bleecker Potentially London’s favourite burger joint, Bleecker is undeniably committed to its cause, with founder Zan Kaufman trying to recreate the moment of euphoria she experienced upon trying “the best burger she had ever eaten” in New York on this side of the pond. From a burger truck to its first kiosk in Spitalfields Market, then bricks and mortar restaurants, it’s been years but this burger joint is still going strong. Again, keeping things simple, the most adventurous it gets is adding blue cheese or Neil Rankin’s symplicity burger to the menu. Burgers can be at their best this way and at Bleecker, the double cheeseburger is more than enough to satisfy any craving. bleecker.co.uk Punk Chef You can find professional chef and TV presenter Scott Garthwaite’s food truck in East London’s Spitalfields Market, which not only serves mouthwatering burgers but also employs three members of staff from the deaf community. We got our hands (and mouths) on Punk Chef’s classic number “The Legend”, which is essentially a chicken parm burger (though plant-based escalopes are also available) with homemade bechamel sauce, melted cheese, gherkins and a special burger sauce. A standout among London’s already top burger offering. punkchef.co.uk Blacklock Known for its chops and iconic Sunday roast, we’d also heard great things about the Blacklock burger. If you’re dining there but don’t fancy chops or steak, the burger offers so much more. Potentially more enjoyable, in our opinion, the double cheeseburger is packed full of onions that have been caramelised in “a healthy glug of vermouth”. Beautifully rich – but not overly so – and also a decent size. We have to say that while the rising trend of “the bigger, the better” may suit some, it might be overreaching for the humble burger. Bravo, Blacklock – we’ll be back for this one. theblacklock.com Black Bear Another London burger staple and one whose market stall days we still remember, Black Bear proves it’s an oldie but a goldie. You can’t come here and not get the Black Bear with cheese, smoked bacon and onion jam. However, the brisket burger, with 12-hour braised meat, and the miso bacon burger, with miso honey butter mayo, are very good choices, too. Share two and take one home for later? Also indulge in the cheeseburger spring roll, one of the restaurant’s signature snacks. blackbearburger.com Shake Shack Yes, we know everyone is well aquainted with the New York burger chain, but Shake Shack has come a long way since its days of being a hot dog stand in Madison Square. Originally the class “roadside” burger, what we really love about Shake Shack is the size. Like we said earlier, bigger doesn’t necessarily mean better and whether you go for a single or double patty here, Shake Shack burgers tend to hit the spot every time. While our frontrunner remains the Shackmeister (with those perfectly crispy ale-marinated shallots), the vegan crispy shallot burger is another one of our favourites. shakeshack.co.uk Coqfighter We’ve been pretty focused on beef burgers up until now – although still acknowledging the delicious vegan versions those burger brands have to offer – but here’s a spot that knows its stuff when it comes to fried chicken. It seemed only fitting that we tried the variety of sides on the menu, with the laksa butter wings and classic buffalo options taking centre stage. Don’t worry – we left room for the burgers, and thoroughly enjoyed devouring the iconic green chilli cheeseburger, featuring chipotle mayo and pickled green chilli. The honey ginger buffalo (what better string of words or ingredients is there?) is also a strong choice – but beware, it’s a messy one. coqfighter.com The Beaumont Stepping away from the classic burger joints, there are many standard restaurants in London that serve up burgers to rival those whose sole purpose is to cook them. The Beaumont is one of these spots, with Gatsby’s Room, situated in the centre of the hotel, offering the perfect escape from the buzz of central London. The Beaumont cheeseburger features a juicy patty on top of caramelised onions and is slathered with a rich and moreish secret sauce – proving that a good old fashioned favourite can still leave a lasting impression. Served with thick cut chips, it’s ideal for anyone who fancies a more decadent setting when devouring such a meal. thebeaumont.com Five Guys Another American food chain to make a long-lasting impression on the UK burger community, Five Guys is exactly where our brain goes when we think of the ultimate dirty burger. Things are kept simple, with a hamburger, cheeseburger, bacon burger and bacon cheeseburger on that side of the menu (the chain also includes hot dogs and various sandwiches, too) and if you ever have that intense craving, this may be the place to satisfy it. While a tricky one for anyone with a nut allergy (the chips are fried in peanut oil), the burgers come with two patties as standard and can be washed down with one of the many milkshake flavours on offer. If you want to cement yourself as a firm fan, Five Guys has also released its own line of merchandise so you can fully embrace the burger brand. fiveguys.co.uk So we’ve covered food and now what about wine? 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