The Okinawa Diet
Is there a key to long life and good health? The people from the Japanese Island of Okinawa appear to have found the answer. On this small Island, there are 427 people over the age of 100, in a population of just 1.27 million. That’s nearly 4 times the average number of the West. Rates of heart disease, cancer and stroke are the lowest on the world, and the menopause occurs 10 years later than in the West.
So how do they do it? A high level of soy, vegetables, fish and low levels of alcohol play a part, as does a high level of physical activity well into old age. Stress is also low. They consume 30% or less of there diet as fat and keep salt intake low.
Okinawa Hints and Tips
Lower stress by taking time out each day. Listen to soothing music, have a relaxing bath, use relaxing oils like lavender and chill out for at least 30 minutes every day.
Drink at least 6 glasses of water per day. You will need to keep weight down, so drinking water before meals will help fill you up and keep portions down.
Keep salt levels low. Check labels to make sure sodium levels are low and try to stop adding salt to food whilst cooking and at the table. Okinawa residents consume only 3 teaspoons of salt per day.
Ratios of food intake should be as follows;
0 – 3 servings
Meat, poultry plus eggs
0 – 3 servings
Vegetable oils and condiments
1 – 2 tablespoons
Fatty fish like sardines, mackerel and salmon
1 – 3 servings
Fruit Soya, tea, apples and beans Calcium foods
2 – 4 servings
Rice, noodles, bread and whole grain plus Vegetables
7 – 13 servings.
Sticking to this diet will help you lose weight anyway, but you could also follow the Okinawa principle of Hara Hachi Bu – eat until you are only 80% full.
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