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Staying Healthy In Japan

Staying Healthy In Japan. Jody Johnston. 15th February 2010. 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.

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Staying Healthy In Japan

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  1. Staying Healthy In Japan • Jody Johnston 15th February 2010

  2. Be healthy? Why? • You are living away from home • Energy / Concentration • Body composition • Reduces chance of diseases like cancer, diabetes, heart disease

  3. Diet, Exercise, Rest

  4. Nutrition

  5. 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

  6. Good Fat • Olive oil • Fish • Whole eggs • Avocados • Nuts • i.e. unprocessed

  7. Bad Fat • Substitute butters • Canola Oil • Margarine • Hydrogenated Oils

  8. Processed Foods • Contains many harmful chemicals • Contain a lot of sugar • Prevents your liver from breaking down fat

  9. 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

  10. 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”

  11. A Good Breakfast • Must have fibre • Beware “healthy” cereals • Beware fruit juices • Eggs and bacon

  12. Oats! • Great source of fiber • Lowers bad cholesterol • Smaller rise in blood sugar than rice, bread or pasta • Not just horse food!

  13. Beware - Diet Soda • High calories • Zero nutrition • Spikes blood sugar • Artificial sweeteners are 100 times sweeter than than sucrose (sugar) • “Infantilizing” our taste sense

  14. Beware - Fat Free Rice Cakes • Pure refined starch • Zero fiber • Equivalent insulin spike to glucose • Promotes fat storage

  15. 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.

  16. Be Careful - Wheat • Another very allergenic food • Very common in Western diet • Most common allergies: soy, wheat shellfish, eggs, fish, peanuts and dairy

  17. Do - Green Tea • When in Rome... • Powerful anti-oxidants • Lowers bad cholesterol • Inhibits the growth of cancer cells! • Helps the body to burn fat

  18. 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

  19. Do - Spices / Herbs • Cinnamon • Chili / Cayenne • Turmeric • Rosemary

  20. 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

  21. What’s the one time you can eat whatever you want without gaining body fat?

  22. Exercise

  23. 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.

  24. Toning? • Has no meaning • You can build muscle or lose muscle • You can gain fat or lose fat • Spot reduction is a myth

  25. Solid State Cardio • 30-60 minutes of steady state cardio like running/cycling • Great for aerobic capacity • Great for endurance • “Fat burning zone”?

  26. 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

  27. 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

  28. 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

  29. 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

  30. Posture • Support yourself • Keep spin lengthened • Keep neck tucked in • Shoulders in line with neck • Feel the floor

  31. Active sitting?

  32. Active sitting • Exercise ball • Helps maintain a good posture • Develops core balance • Do balance work-outs at home

  33. Rest, Relaxation, Recovery

  34. Recover from your workouts • Only workout after you have recovered • Only take very light exercise if you’re ill • Immune system recovers last

  35. Sleep • 7-9 hours a night • Relax before you go to bed • Power naps are good

  36. Relax • Do things that YOU like • Yoga • Onsen • Breathing exercises • Spend time with people who make you laugh • Helps to relieve stress

  37. Questions • whatsupjody@gmail.com

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