Transcript Staying Healthy In Japan

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