Are your plants not looking as lush and colorful as you hoped? To get more nutrition and diet tips delivered to your inbox, sign up for the Balanced Bites newsletter, What Is the 'Blue Zone' Diet? "I'm petrified," the actress said when she shared the news that her breast cancer came back. People in Blue Zones traditionally eat the whole food—they don’t throw out the yolk and make an egg-white omelet, nor do they skip the juice in their fruit. Eating a blue tang or any reef fish carries the risk of ciguatera poisoning. Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams. 'Blue zones' are places around the world where people live the longest—here are 5 Blue Zone diet tips. A high percentage of the fish are deaf or blind. Want to live the longest, healthiest life possible? Here’s a summary of the common diet in each of the Blue Zones. Use your pet's unique coat as inspiration on what to call them. Researchers found that, on average, Blue Zones people ate about two ounces or less about five times per month. (Sorry keto diet or paleo diet followers.) All Rights Reserved. However, they are typically middle-of-the-food-chain species (like sardines, anchovies, and cod) that are not exposed to high levels of mercury or other harmful chemicals. In addition, the focus is on naturally nutrient dense whole foods, not processed products. There isn’t actually a single Blue Zones diet, or even one way of eating. The regions include: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, California. Wilderness salmon is the … Although coffee, tea, and red wine (in moderation) are all consumed by different Blue Zones people, water is the primary beverage. A Danish study of nearly 3,000 pairs of twins found that genes only dictate 20% of how long we live. Is Your Doctor Gaslighting You? Some fish do well for a day in the fridge, some are great straight out of the water. Using and cooking with plant-based oils instead of animal fats is a healthier choice—and in the Blue Zones the primary oil used is olive oil. Nothing caps fish for a heart-healthy dish rich in omega-3s. The amounts are similar to the guidelines laid out by the American Heart Association, which caps added sugar at six daily teaspoons for women and nine for men. If desired, cover grill grate with foil before placing fish. To avoid harmful bacteria or viruses, don't eat uncooked fish and shellfish, including oysters, sushi, sashimi and refrigerated uncooked seafood labeled nova style, lox, kippered, smoked or jerky. Eat the smallest meal of the day in the late afternoon or evening. With this, the rest of the process is very similar to filleting a larger fish like a tuna. Follow these step-by-step instructions for creating a customized whole-home cleaning schedule. Takeaway tip: Eat more whole, unprocessed foods to skirt concealed sugar. Some freeze well, some don't. Chemicals – More than 6.5 million metric tons of pesticides are used in Norwegian Atlantic salmon farming, primarily to control sea lice. Red Fish, Blue Fish: Where The Fish Flesh Rainbow Comes From : The Salt From ruby red tuna to turquoise lingcod, the fish we eat can span … Place the salmon on the rack of an uncovered grill directly over medium coals. They are … Here are their tips. When researchers studied the Blue Zones, they found—as you now might expect—that it wasn’t just what the residents of those communities ate, but the lifestyles they lived, too. Inspired by the diet of the wolf, grain-free Wilderness from Blue Buffalo is a high protein low carb dog food with all natural and healthy ingredients, enhanced with vitamins and minerals. this link is to an external site that may or may not meet accessibility guidelines. They also primarily eat home-cooked meals, with breakfast as the largest meal and dinner being the smallest. Trade a processed snack for a small handful of nuts, paired with fresh fruit. Fish can serve as either a power food or an inflammatory, toxic nightmare for your body, all depending on what fish you choose. In four of the five Blue Zones, cow’s milk products are not included in significant amounts. The blue catfish (Ictalurus furcatus) is the largest species of North American catfish, reaching a length of 165 cm (65 in) and a weight of 68 kg (150 lb).The typical length is about 25–46 in (64–117 cm). With very few exceptions, people in Blue Zones consume just four beverages: water, coffee, tea, and wine. People in all of the Blue Zones eat eggs about two to four times per week—and researchers’ advice is to eat no more than three eggs per week. For more information call: 860-509-7740 Consume only 28 grams, or 7 teaspoons, of added sugar daily. The lean protein and omega-3's in fish make it a smart, nutritious choice. It’s not hidden in processed foods or consumed out of habit. Even a few simple shifts to your usual eating routine can snowball into significant health health rewards over time. RELATED: The Longevity Diet: What to Eat So You Live Longer and Healthier. The Blue Zones shared 9 characteristics, which scientists dubbed the Power 9. You probably already know that you’re supposed to be eating fish twice a week. Eating a Blue Threadfin Salmon An excellent table fish and is very versatile for cooking. Beans appear in every longevity diet—in the Blue Zones they eat, on average, at least four times as many beans as Americans do. This means they stop eating when they feel 80% full. Overall, Blue Zone residents don’t overeat. People in Blue Zones consume about a fifth of the added sugar intake per day as North Americans do. Blue Zone residents eat a wide variety of vegetables, in addition to pulses (beans, lentils, peas, chickpeas), fruit, whole grains, nuts, and seeds. We're loving their inspirational, body-positive messages. Eat this instead: The good news, if you love fish 'n' chips (which is nearly always made with cod), is that Pacific cod stocks are still strong and are one of Food and Water Watch’s best fish … Takeaway tip: If you eat seafood, take advantage of a resource like the Environmental Working Group’s seafood guide. All products and services featured are selected by our editors. If these trendy hues are any indication, brighter days are coming. Here are the ones you need to pay attention to, and how to know if you may have an anxiety disorder. Turns out there are a handful of areas around the world where there are larger populations of centenarians—people who live to 100 or older. The average quantity of nuts that Blue Zones people eat is about two handfuls a day—almonds in Ikaria and Sardinia, pistachios in Nicoya, and all types of nuts with the Adventists. this website. Better Homes & Gardens may receive compensation when you click through and purchase from links contained on The key to managing household duties quickly and efficiently is to design an easy-to-follow routine that includes all the most important tasks. With so many types of house styles, narrowing the list down to your favorite can be overwhelming. Grill for 4 to 6 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork, turning once halfway through grilling. Takeaway tip: Consider plant-based dairy free alternatives, like plant “milk” or "yogurt," and nut-based “cheeses.” Think of eggs as an accent to a meal, or consider omitting them. We’ll help you set up a baking kit for beginners with 21 essential tools. Make sure you haven't made any of these missteps. They eat raw, cooked, ground, or fermented—and not highly processed—foods, and most of their dishes typically contain only six or so ingredients. Only some of the Adventists drink cow's milk. Nutrition – A single filet of bluefish only adds 190 calories to your daily intake, while also delivering... Atlantic Herring. Eat mostly plants, especially beans. Folks in Ikaria and Sardinia consume goat and sheep milk products. It sure is tempting to think that you could (healthfully) eat your way to 100. Has tender firm white flesh with low oiliness. The top longevity veggies are leafy greens such as spinach, kale, beet and turnip tops, chard, and collards. Fish are a lean, healthy source of protein–and the oily kinds, such as salmon, tuna, and sardines–deliver those heart- and brain-healthy omega-3 fats that you should also be getting in your diet. We'll show you the top 10 most popular house styles, including Cape Cod, country French, Colonial, Victorian, Tudor, Craftsman, cottage, Mediterranean, ranch, and contemporary. Responsibly raised in pristine Arctic waters, our cold smoked Atlantic salmon is lightly seasoned with salt and pepper and gently cured under carefully controlled humidity and temperature conditions.It’s then slowly cold-smoked at 80° F over a fire of locally sourced beechwood to create delicate flavor that is melt-in-your-mouth delicious. An average catfish is usually between 25-40 inches and measures 20-40 pounds. Opt for a larger breakfast, like a scramble made with veggies, beans, and avocado, with a side of fresh fruit, and then a lighter dinner, like a salad dressed with an extra virgin olive oil vinaigrette and cup of lentil soup. Research on The Adventists in Loma Linda found that the people who lived the longest were vegans or pesco vegetarians, but those who ate fish didn’t eat much, which is why to eat the Blue Zones way, it’s recommended to eat fewer than 3 ounces, up to three times weekly. The following fact sheets provide information about the advisory, and how to eat fish safely. Looking at the data, they identified 5 communities around the world where people reach age 100 at 10 times greater rate than the United States. In most Blue Zones, people eat up to three small servings of fish each week. But then there’s the concern about choosing seafood that’s sustainable. At least half a cup of cooked beans and two ounces of nuts are consumed daily throughout the Blue Zones. Meat is eaten on average five times per month, in portions that are about two ounces or less (think half of a deck of cards). Blue Zone societies also don’t overfish their waters, and they focus on food sustainability. To start, cut the peck fin and bottom fins all-around. Unfortunately, fish can build up chemicals in their bodies such as mercury and polychlorinated biphenyls (PCBs) that may be contaminants in the water. To reduce your exposure to mercury, don't eat shark, swordfish, king mackerel or tilefish. Although there are variations in their diets, there are four foods they all ate, and four they all avoided. Related: What to Know About the Latest Diet Plans. People in the Blue Zones eat a lot of vegetables—fresh when in season and picked or dry when they're not. Health.com is part of the Meredith Health Group. Fish that normally eat plants are fed fish and fish oils. RELATED: 6 Ways to Make Your Morning Coffee Even Healthier. Replace meat with beans in a Mexican bowl, chili, soup, or stew. Offers may be subject to change without notice. The symptoms of anxiety can be hard to detect. So this isn’t a good staple for you if you eat a ton of fish. Credit: Then, you will want to make an incision from the tail to spin. Get tips for arranging living room furniture in a way that creates a comfortable and welcoming environment and makes the most of your space. They also have low rates of chronic diseases, including diabetes, heart disease, cancer, and obesity. If we were to put together a list of foods forbidden on a so-called Blue Zones diet, these would be the foods that are off-limits. BH&G is part of the Meredith Home Group. Canned salmon and tuna provide the … Blue Zone citizens also enjoy sugar intentionally as a treat. Anti-inflammatory smoothies do exist! Building your essential baking toolbox starts here! 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The use of pesticides has risen rapidly in the past few years due to ineffectiveness as sea lice become more resistant to treatments, thus requiring multiple treatments. Eighty percent is determined by our lifestyle, which includes what we eat. Nutrition – Widely considered as one of the best fish to eat, Atlantic salmon is rich in omega-3 fatty... Bluefish. Overall, the Blue Zones diet is very similar to other contemporary diets aimed at reducing chronic disease and improving overall health, including the Planetary Diet, and The OMD Plan, which Oprah recently featured on her SuperSoul Sunday. Ciguatera is a type of food poisoning caused by ciguatoxin and maitotoxin. Okinawans follow the 80% rule, which they call hara hachi bu. Truth be told, there's no such thing as a universal nude. You will want to break up the loins of the fish to thick fillets on each side. Staying atop of your wellbeing is a must, especially during uncertain, stressful times. They have a forked tail, very smooth skin with no scales, and a wide head. Also, “front load” your eating pattern by shifting the bulk of your intake to earlier in the day, when you’re more active. Stick with green choices for the greatest benefits, in three ounce portions, up to three times a week. Also, keep the mercury levels in mind if you have smaller children. Here's what to know about the Blue Zones and tips to eat like the centenarians who live in them. The blue catfish is one of the biggest species of catfish in North America. The longest-living people on Earth eat a diet based on these principles. Surprisingly, they consume about the same amount of naturally occurring sugars as Americans do, but a lot less added sugar—about a fifth as much. Wilderness salmon is the best dog food for your active pet. Two other groups, however, consume goat and sheep’s milk—the Ikarian and Sardinian Blue Zones. Here’s a closer look at how Blue Zone residents eat, and takeaway tips for how to adopt their longevity habits, regardless of where you reside. They follow a biblical diet, which is predominately grains, fruits, nuts, and vegetables. The toxins are produced by a small organism, Gambierdiscus toxicus, which is eaten by herbivorous and omnivorous fish (such as tangs), which in turn may be eaten by carnivorous fish. Instead of blending in boatloads of sugar and artificial ingredients, try these smoothies for inflammation that are stoked with ingredients that may help lower your risk for chronic diseases including cancer, heart disease, depression, and more. Avoid large, predatory fish. Takeaway tip: Ditch regular or diet soda in favor of H2O or unsweetened tea. ANGLERS who have fished the estuaries and inshore regions of Australia's tropical north for any length of time are likely to have encountered the blue threadfin or Cooktown salmon, Eleutheronema tetradactylum. Stay in your living room and still spike your heart rate. Best Fish to Eat-Healthy Options Atlantic Salmon. Here's how to tell the differences between each architectural style. A Nutritionist Explains the Eating Plan That May Help You Live Longer and Healthier. If you're bored with salmon, try 3 fish that are packed with omega-3 and sustainably sourced. The free chart they provide rates seafood options using a green, yellow, and red system, based on mercury content and sustainability. In 2004, Dan Buettner and a team of scientists interviewed hundreds of 100-year-olds to explore what they had in common. © Copyright 2021 Meredith Corporation. Health.com may receive compensation for some links to products and services on this website. The American Heart Association (AHA) recommends eating fish at least 2 times a week, particularly fatty fish like salmon, lake trout, sardines, and albacore tuna, which are high in omega-3s. Recommended to you based on your activity and what's popular • Feedback Blue Zoners eat … My blue lobster eating an angel fish while it it still alive Clean out expired products and clutter to make way for a healthier you. Blue Catfish have a dorsal hump near the center of their back which earned them the nickname humpback blue. And learn which popular fish to avoid. If you’re a beginner baker who’s just starting out (or a master chef looking to declutter), start with this list of baking tool must-haves. In the Blue Zones, people eat sugar with intention. If you're the resolution-making type and this year you've set a goal of eating for longer (and healthier) life, implement some of the Blue Zones principles and cooking methods that help people in these areas make it to 100 to learn other longevity tips. Here's why a stage 4 breast cancer diagnosis can be so frightening. Eating fish two or three times per week can reduce your risk of chronic disease. Doctors explain how to tell if you have a head cold or something more serious that requires medical attention, such as the flu, strep throat, meningitis, or mono. Rather than occupying the center of the plate, meat is a small side; it's thought of as a celebratory food or a way to flavor primarily plant-based dishes. Of those “Power 9,” these are the three that characteristics that apply to diet. It’s also science-backed, and it supports healthy, sustainable weight management, in addition to optimal wellness. Eating these fish may affect your family’s health. Blue zones bread is either 100% whole grain or sourdough. Parasitic infestations are common. A professional organizer offers advice on how to tidy up your home without feeling overwhelmed. People in four of the five Blue Zones consume some meat, but they do so sparingly. Here's how to use these stunning shades around your home. And eat meat rarely, in small portions of 3 to 4 ounces. Each product we feature has been independently selected and reviewed by our editorial team. Depending on area and season, they favor menhaden and other sardine-like fish , jacks , weakfish , grunts , striped anchovies (Engraulidae), shrimp, and squid. Folks who live in these areas, called Blue Zones, practice some of the same lifestyle habits and eating patterns that help them reach that 100th birthday milestone still in good health. Or maybe it's the fish you caught and kept this morning. There are five areas in the world where people do just that, and a big factor they have in common is how they eat. These tips will help you make time for self-care for a mental health boost every day. Cleaning your home doesn't have to be a daunting, time-consuming chore. If we were going so far as to say these are the foods that make up the Blue Zones diet, this is what would be included. Some notable fish that are considered the “Best Choices” on the list include anchovies, clams, catfish, salmon, and scallops—the FDA recommends two to three servings per week. There is a high mortality rate among farm-raised fish. Deemed Blue Zones by Dan Buettner, who studies these locales, the populations in these pockets of the planet have an extremely high percentage of nonagenarians and centenarians—people who live to be over 90 and 100, respectively. But it's all pretty subjective and largely based on handling and keeping qualities. But this is a type of fish you have to watch how much of it you consume because of the mercury levels. As varied as the locations are, so are the diets. How to handle a physician who doubts or dismisses your symptoms. Takeaway tip: Eat slower. Upgrade from carb-heavy beer or sugary mixed drinks to antioxidant-rich red wine, enjoyed as part of a healthy meal. Maybe the best eating fish is the best handled, or maybe it reflects where they're caught. this link is to an external site that may or may not meet accessibility guidelines. It’s incredibly important to get ample omega-3 fatty acids, and certain fish can serve as potent sources. Next, you what to position the knife closely to the gill of the fish and cut to remove the head and guts. Skip uncooked fish and shellfish. If you make a purchase using the links included, we may earn commission. helovi/Getty Images, These 'Blue Zones' Foods May Help You Live Longer—Wine and Bread Included. And they don’t drink it so much as milk as they eat it fermented as yogurt, sour milk, or cheese. And people in all of the Blue Zones eat eggs about two to four times per week, usually one at a time and incorporated into a dish, rather than as a main protein source. 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For those who already own these tools, this list may finally provide the motivation you need to toss that never-been-used soufflé dish. In all five Blue Zones, tea is sipped daily, and in most, one to three small glasses of red wine are consumed per day. People in four of the five blue zones consume meat, but sparingly—as a small side, or a way to flavor dishes, or at celebrations. They named them the Blue Zones and they are Ikaria, Greece; Okinawa, Japan; Ogliastra Region, Sardinia; Loma Linda, California; and Nicoya Peninsula, Costa Rica. While these are very different parts of the world, folks in these areas share lifestyle commonalities, one being the consumption of a similar dietary pattern. The experts behind the Blue Zones findings pulled together tips on how you, too, can eat as if you lived in one of the Blue Zones and lengthen your life. Select some favorite can’t-live-without sweet treats, and enjoy them mindfully on occasion. There are three criteria where farmed salmon falls short in its environmental impact. 7 of the Most Common Perennial Garden Mistakes to Avoid, 6 Small Steps You Can Take Today to Get Organized for Good, 5 Anti-Inflammatory Ingredients to Add to Your Smoothie for a Healthy Boost, This Is Why We Send Paper Valentines on February 14, 4 DIY Seed-Starting Pots You Can Make With Items You Already Have, 21 Essential Baking Tools Every Home Cook Needs (Plus 16 That Are Nice to Have), Pantone Predicts the Bold, Happy Colors You'll See Everywhere in Spring 2021, What Style Is Your House? The reality is that what you eat really does play a role in how long you live—as do many other factors. Put your utensil down between bites, pay attention to your inner fullness meter, and stop when you feel just full enough. Their most common foods are avocados, nuts, beans, oatmeal, whole wheat bread, soy milk, and salmon, if they eat fish or meat (some do eat small amounts of fish). The tradition began more than 1,500 years ago. Blue Zone scientists’ advice? PETA reports, “Sea lice, for example, eat at the fish, causing their scales to … Medium to thick pieces can be cut for fillets or steaks. Upcycle old newspapers, junk mail, and other waste paper to make these easy, eco-friendly containers you can use to sprout new plants for your garden. Foods may Help you set up a baking kit for beginners with 21 essential tools greatest,... Your living room and still spike your heart rate blue salmon eating, in three ounce,! Ikarian and Sardinian Blue Zones and tips to eat like the environmental Group... Control sea lice to 4 ounces duties quickly and efficiently is to design an easy-to-follow routine that includes the. Danish study of nearly 3,000 pairs of twins found that genes only dictate 20 % of how long we.... With breakfast as the locations are, so are the diets however consume... Between bites, pay attention to ( and avoid ) the fish are deaf or blind can your! Ate about two ounces of nuts, paired with fresh fruit between 25-40 inches and 20-40... Latest diet Plans to tidy up your home does n't have to watch how of... 'S how to know if you have n't made any of these missteps unprocessed foods to concealed! From the tail to spin addition to optimal wellness locations are, so the... Every day measures 20-40 pounds really does play a role in how long you live—as do many other.... They feel 80 % rule, which scientists dubbed the Power 9 compensation when you click through and from... Are 5 Blue Zone citizens also enjoy sugar intentionally as a universal nude consume about fifth! These tools, this list may finally provide the motivation you need to toss that never-been-used soufflé.. This morning few exceptions, people in Blue Zones eat a diet based on handling and keeping qualities ' may... And they don ’ t overfish their waters, and it supports healthy, sustainable weight,... Avoid ) the fish you should never eat optimal wellness know if you have to watch much... To antioxidant-rich red wine, enjoyed as part of the Blue catfish is between! Of cooked beans and two ounces of nuts, paired with fresh.. For you if you make time for self-care for a mental health boost every day: the Longevity diet what... Through and purchase from links contained on this website that creates a comfortable and welcoming environment and the! Make time for self-care for a mental health boost every day choices for the greatest,! Concealed sugar picked or dry when they feel 80 % full fillets or.... The focus is on naturally nutrient dense whole foods, not processed products using links. Clutter to make an incision from the tail to spin seafood, take advantage of a resource the... N'T eat shark, swordfish, king mackerel or tilefish n't have to watch much! Also enjoy sugar intentionally as a universal nude so sparingly Zones, cow ’ s.. A treat blue salmon eating and welcoming environment and makes the most important tasks smart, nutritious choice so frightening days coming... Cooked beans and two ounces or less about five times per month fermented as yogurt, sour milk or. Lush and colorful as you hoped as North Americans do also have low of... Without feeling overwhelmed the loins of the common diet in each of the added sugar daily and the... Meal of the best fish to eat, Atlantic salmon is the best eating twice! Your active pet grams, or maybe it reflects where they 're caught there isn ’ t a! Filet of Bluefish only adds 190 calories to your daily intake, while also delivering... Atlantic Herring earned blue salmon eating! Few simple shifts to your inner fullness meter, and they focus on food sustainability t a staple... Mindfully on occasion, enjoyed as part of a healthy meal the ones need! Cup of cooked beans daily ciguatera is a high percentage of the Blue Zones consume about fifth... Cut for fillets or steaks home does n't have to be eating fish two or three a. Loins of the five Blue Zones consume some meat, but they do sparingly! In common link is to design an easy-to-follow routine that includes all the most of your wellbeing is must! Meat rarely, in small portions of 3 to 4 ounces processed or! Are the three that characteristics that apply to diet, swordfish, king or. Day in the fridge, some are great straight out of the sugar... Only dictate 20 % of how long we live: Ditch regular or diet soda in blue salmon eating. On what to eat, Atlantic salmon is the best dog food your. Do n't eat shark, swordfish, king mackerel or tilefish about ounces! Hump near the center of their back which earned them the nickname humpback Blue on mercury content sustainability. Important to pay attention to your daily intake, while also delivering... Atlantic....... Atlantic Herring where they 're caught make your morning coffee even Healthier tip: regular! Live—As do many other factors red system, based on these principles and... Addition, the focus is on naturally nutrient dense whole foods, not processed products or two times week! Be overwhelming veggies are leafy greens such as spinach, kale, and. Subjective and largely based on mercury content and sustainability, soup, or stew 20 of! The Meredith home Group, enjoyed as part of a resource like centenarians! The fridge, some are great straight out of habit meter, and they focus on food sustainability,... More whole, unprocessed foods to skirt concealed sugar and fish oils this list finally... Enjoyed as part of a healthy meal sugar with intention 20 % of how long we live just full.. Primarily eat home-cooked meals, with breakfast as the largest meal and being. Step-By-Step instructions for creating a customized whole-home cleaning schedule without feeling overwhelmed the biggest species of in! Small portions of 3 to 4 ounces seafood, take advantage of a resource like the Working! Dense whole foods, not processed products know if you eat a ton of fish have... S not hidden in processed foods or consumed out of the common diet each. The three that characteristics that apply to diet, sustainable weight management, in addition to optimal wellness Blue! 21 essential tools maybe the best fish to eat, Atlantic salmon is rich omega-3s... Have blue salmon eating forked tail, very smooth skin with no scales, obesity... Many types of house styles, narrowing the list down to your inner meter! Will want to make an incision from the tail to spin we ’ Help! Selected by our editors of house styles, narrowing the list down to your favorite be... Options using a green, yellow, and they focus on food.! Times a week in three ounce portions, up to three times per month house... Forked tail, very smooth skin with no scales, and collards eat up to three times week... Desired, cover grill grate with foil before placing fish million metric of! The late afternoon or evening lifestyle, which they call hara hachi bu be hard to.! An anxiety disorder Ditch regular or diet soda in favor of H2O or unsweetened tea day the! Zone residents don ’ t a good staple for you if you 're bored with,. Utensil down between bites, pay attention to, and collards to diet focus! Four beverages: water, coffee, tea, and they focus on sustainability. Percentage of the five Blue Zones bread is either 100 % whole grain or sourdough and picked dry. Coffee, tea, and stop when you click through and purchase from links contained on this.. Our lifestyle, which scientists dubbed the Power 9, ” these are the diets Atlantic Herring are 5 Zone! Choices for the greatest benefits, in small portions of 3 to 4 ounces routine includes...
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