Staying Healthy In Japan
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Transcript of Staying Healthy In Japan
15th February 2010
Staying Healthy In JapanJody Johnston
Be healthy? Why?
✤ You are living away from home
✤ Energy / Concentration
✤ Body composition
✤ Reduces chance of diseases like cancer, diabetes, heart disease
Diet, Exercise, Rest
Nutrition
Fat / Body Fat
✤ Eating fat does NOT make you fat
✤ Eat good fat will help you lose body fat
✤ Eat bad fat = store body fat
✤ Eat good fat = lose body fat
Good Fat
✤ Olive oil
✤ Fish
✤ Whole eggs
✤ Avocados
✤ Nuts
✤ i.e. unprocessed
Bad Fat
✤ Substitute butters
✤ Canola Oil
✤ Margarine
✤ Hydrogenated Oils
Processed Foods
✤ Contains many harmful chemicals
✤ Contain a lot of sugar
✤ Prevents your liver from breaking down fat
Eh? So how do you gain body fat?
✤ The food you eat effects your blood sugar level
✤ When blood sugar is high, insulin gets released
✤ Causes glucose to be stored in cells
✤ Unused glucose gets stored as fat
Calories
✤ You don’t need to count calories
✤ The number doesn’t matter
✤ When you eat the right foods you aren’t hungry
✤ Don’t go into “starvation mode”
A Good Breakfast
✤ Must have fibre
✤ Beware “healthy” cereals
✤ Beware fruit juices
✤ Eggs and bacon
Oats!
✤ Great source of fiber
✤ Lowers bad cholesterol
✤ Smaller rise in blood sugar than rice, bread or pasta
✤ Not just horse food!
Beware - Diet Soda
✤ High calories
✤ Zero nutrition
✤ Spikes blood sugar
✤ Artificial sweeteners are 100 times sweeter than than sucrose (sugar)
✤ “Infantilizing” our taste sense
Beware - Fat Free Rice Cakes
✤ Pure refined starch
✤ Zero fiber
✤ Equivalent insulin spike to glucose
✤ Promotes fat storage
Beware - Soy✤ Soy milk is NOT a health
food
✤ Contains anti-nutrients and heavy metals
✤ One the the most allergenic foods
✤ One of the highest levels of pesticide contamination
✤ Unprocessed or fermented soy is OK.
Be Careful - Wheat
✤ Another very allergenic food
✤ Very common in Western diet
✤ Most common allergies: soy, wheat shellfish, eggs, fish, peanuts and dairy
Do - Green Tea
✤ When in Rome...
✤ Powerful anti-oxidants
✤ Lowers bad cholesterol
✤ Inhibits the growth of cancer cells!
✤ Helps the body to burn fat
Do - Wasabi✤ When in Rome...
✤ In foreign countries Wasabi is often just horse radish
✤ Contains biological compounds that kill cancer cells
✤ Inhibits tumor growth
✤ Decreases bad(LDL) cholesterol
✤ Increases good(HDL) cholesterol
Do - Spices / Herbs
✤ Cinnamon
✤ Chili / Cayenne
✤ Turmeric
✤ Rosemary
Do -Variety✤ Different colours
✤ Different types: whole grains, fruit/veg, legumes, lean meat, fish, nuts (i.e. unprocessed)
✤ Try to cook for yourself
✤ Make or break yourself in the supermarket
✤ Try to eat food for the way it makes you feel
What’s the one time you can eat whatever you want without gaining body fat?
Exercise
Fitness✤ Aerobic Fitness - The ability to do
tough activity over a period of time
✤ Muscular Strength - The ability to use maximum force
✤ Muscular Endurance - The ability to hold a particular position for an extended period of time or repeat a movement several times
✤ Flexibility - The ability to lengthen muscles and move joints through a full range of motion.
Toning?
✤ Has no meaning
✤ You can build muscle or lose muscle
✤ You can gain fat or lose fat
✤ Spot reduction is a myth
Solid State Cardio
✤ 30-60 minutes of steady state cardio like running/cycling
✤ Great for aerobic capacity
✤ Great for endurance
✤ “Fat burning zone”?
Key - Intensity
✤ Training with high intensity results in a large metabolic disturbance in the body
✤ Increase intensity by doing the same amount of work in less time
✤ Or do a greater amount of work in the same time
✤ Build towards intensity
HIIT (Interval Training)
✤ Alternating bouts of high intensity with low intensity
✤ e.g. sprint at 80% intensity for 30 seconds followed by a slow pace jog/walk at 30% for 60 seconds intensity. repeat 6-8 times.
✤ Uses up muscle glycogen
✤ Has a greater metabolic effect than solid state cardio
Stretching
✤ Stretch before I work out...right?
✤ Only stretch when you are warmed up
✤ Best time to stretch is at the end of a workout
Gym vs Home
✤ Gym lets you use a variety of equipment
✤ Workout partner is a good idea
✤ Home workouts - more intense?
✤ Bodyweight exercises are great
Posture
✤ Support yourself
✤ Keep spin lengthened
✤ Keep neck tucked in
✤ Shoulders in line with neck
✤ Feel the floor
Active sitting?
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are needed to see this picture.
Active sitting
✤ Exercise ball
✤ Helps maintain a good posture
✤ Develops core balance
✤ Do balance work-outs at home
Rest, Relaxation, Recovery
Recover from your workouts
✤ Only workout after you have recovered
✤ Only take very light exercise if you’re ill
✤ Immune system recovers last
Sleep
✤ 7-9 hours a night
✤ Relax before you go to bed
✤ Power naps are good
Relax
✤ Do things that YOU like
✤ Yoga
✤ Onsen
✤ Breathing exercises
✤ Spend time with people who make you laugh
✤ Helps to relieve stress