Slimming Secrets You Should Steal
Why is it that Japanese women look slim and younger than their years? And how do they manage to live such long and healthy lives? SHER MAINE WONG unlocks the secrets behind their fountain of youth.
Japanese women never eat canned food
Take a long, hard look at your kitchen: count the number of canned products, instant mixes, bottled chilli sauces you have. Point noted? If you look inside the fridge of a typical Japanese family, you're more likely to find sushi and sashimi - not preserved or processed food.
Executive chef Hiroshi Ishii of the famed Keyaki Restaurant at the Pan Pacific Hotel notes that as Japan is known for its seasonal abundance of fresh mountain vegetables, herbs and seafood, very little or no help is needed to bring out their exquisite taste. Broiling and steaming are thus popular methods of cooking. For example, crabs are usually grilled with just a light sprinkling of sea salt to enhance the flavour. Such cooking techniques help to preserve more of the food's nutrients including anti-ageing antioxidants.
Japanese women eat a lot of fish, says Alvin Cheah, a personal training manager at the Planet Fitness at Suntec City. He adds: "Chinese food is very high in carbohydrates and low in protein. Because the Japanese eat a lot of fish, like salmon and seafood, that are high in protein, the majority stay trim." Moreover, fish not only helps to decrease the risk of heart disease, it is full of Omega 3 oils which are good for the skin.
They are not big on alcohol
According to a 2002 study, as few as six in 100,000 Japanese women suffer from breast cancer compared to 67.3 per 100,000 females in Singapore. The reason? While Japanese men are often seen with some alcholic beverage in hand, the womenfolk usually refrain from it. That, says naturopathic physician Dr Sundardas DA, is one reason why they stay so healthy and youthful as reports have shown that women who indulge in binge drinking put themselves at a higher risk for certain diseases.
They don't believe in the Atkins diet
A study of the longest-living people in the world - the Okinawans of Japan - showed that a low-calorie diet was a key factor in their life expectancy of 81.2 years. The Okinawan Centenarian Study, which began in 1976 and involved over 600 centenarians, found that it was not merely low carbs or low fat which did it; rather, it was a diet which emphasised the right carbohydrates, healthy fats and proteins. This calorie-light diet cuts hunger and maximises fat loss rather than the water loss seen in many low-carbohydrate diets.
You never see them at buffets
Ever spotted a Japanese woman stuffing her face with food? Probably not. Housewife Ritsuko Awano, 33, remembers what her mother always told her: "She said that if I was full, it was bad for me, and to always make sure I am only 80 per cent full."
Similarly, the long-living Okinawans practise calorie control in a cultural habit known as "hara hachi bunme", or eating until they are 80 per cent full.
Not surprisingly, kaiseki, not a buffet-laden table, is the more popular form of presenting food in Japan. Chef Ishii says: "It's similar to a degustation menu and consists of several dainty individually-plated courses presented simultaneously. The dinner is encouraged to taset each dish consecutively to fully appreciate the cuisine. This style of gradual consumption is a good deterrent to over-eating."
Even during pregnancy, Japanese women are careful about their diet. Instead of eating for two, as local women are often told to do, they keep a tight tab on what they consume. Ritsuko, for instance, is mindful that if she were to get pregnant, she would cap her weight gain at a maximum of 8kg.
They are the masters of Zen
Staying calm in the eye of the storm is a Japanese attitude that's been proven to be a factor in keeping them youthful. In the Okinawa study, personality tests showed that the centenarians scored low when it came to feelings of "time urgency" and "tension" and high in "self-confience" and "unyieldingness". Interviews by researchers found that the old folks were optimistic, adaptable and easygoing. Moderation was a key value and a deep spirituality was particularly evident amongst the older women.
They walk everywhere
The idea that 10,000 steps a day would keep you fit and healthy without the need for additional exercise originated in Japan in 1965. And nobody needs to tell a Japanese woman that a little walking every day does wonders for her wellbeing.
Ritsuko reckons that the walking culture developed in Japan because transportation is not cheap. "The traffic is really bad too, so it's sometimes faster to walk," she says.
Unlike other Asian countries, walking is not seen as a chore. For instance, says Ritsuko, instead of driving to the supermarket once a week to lug back a week's worth of food, Japanese wwomen usually walk to and from the market every day. In fact, the pedometer, which measures the number of steps you take, is a widely-used device in Japan.
They don't believe in maids
It's easier to stay slim when, instead of sitting down at a desk-bound job, you are tending to the children and cleaning house, a common practice for married women in Japan.
Moreover, most Japanese ladies believe in doing everything themselves and not hiring maids. Says Ritsuko: "It's not done in Japan and even if a Japanese woman moved here to Singapore, it's not a custom."
Personal trainer Alvin says about this Japanese clients: "They are constantly on the go and their activity level is high. If they have kids, they take them everywhere."
They believe in natural therapies
Many Japanese women swear by hydrotherapy and the use of hot steam baths. Says Dr Sundardas: "Hydrotherapy has many therapeutic benefits. It helps to relieve stress, softens the skin and releases endorphins." Endorphins act as an anti-depressant, increase metabolic rate to aid weight loss, and lower cortisol levels to reduce stress.
The Japanses faith in all things natural does not just stop at food, but extends to what they apply to their skin. Says Dr Sundardas: "If you review Japanese skincare products, in general, you find that most of it is natural or organic. This is becoming more common in Asian countries but it is already a big deal in Japan."
They aren't as highly strung
Being a full-time homemaker might sound like a death knell to some women but this cultural attitude actually means that Japanese women experience less mental and emotional stress than those who are struggling to handle both career and family. Says Dr Sundardas, who sees patients from many cultures: "If you know this what you are supposed to do in lefe, our role is pretty well-defined. Unknown and rapid change is stressful. For a Japanese woman, once she has a family, and is doing something she enjoys, she is probably happy."
Extracted from HerWorld / June 2006
Japanese women never eat canned food
Take a long, hard look at your kitchen: count the number of canned products, instant mixes, bottled chilli sauces you have. Point noted? If you look inside the fridge of a typical Japanese family, you're more likely to find sushi and sashimi - not preserved or processed food.
Executive chef Hiroshi Ishii of the famed Keyaki Restaurant at the Pan Pacific Hotel notes that as Japan is known for its seasonal abundance of fresh mountain vegetables, herbs and seafood, very little or no help is needed to bring out their exquisite taste. Broiling and steaming are thus popular methods of cooking. For example, crabs are usually grilled with just a light sprinkling of sea salt to enhance the flavour. Such cooking techniques help to preserve more of the food's nutrients including anti-ageing antioxidants.
Japanese women eat a lot of fish, says Alvin Cheah, a personal training manager at the Planet Fitness at Suntec City. He adds: "Chinese food is very high in carbohydrates and low in protein. Because the Japanese eat a lot of fish, like salmon and seafood, that are high in protein, the majority stay trim." Moreover, fish not only helps to decrease the risk of heart disease, it is full of Omega 3 oils which are good for the skin.
They are not big on alcohol
According to a 2002 study, as few as six in 100,000 Japanese women suffer from breast cancer compared to 67.3 per 100,000 females in Singapore. The reason? While Japanese men are often seen with some alcholic beverage in hand, the womenfolk usually refrain from it. That, says naturopathic physician Dr Sundardas DA, is one reason why they stay so healthy and youthful as reports have shown that women who indulge in binge drinking put themselves at a higher risk for certain diseases.
They don't believe in the Atkins diet
A study of the longest-living people in the world - the Okinawans of Japan - showed that a low-calorie diet was a key factor in their life expectancy of 81.2 years. The Okinawan Centenarian Study, which began in 1976 and involved over 600 centenarians, found that it was not merely low carbs or low fat which did it; rather, it was a diet which emphasised the right carbohydrates, healthy fats and proteins. This calorie-light diet cuts hunger and maximises fat loss rather than the water loss seen in many low-carbohydrate diets.
You never see them at buffets
Ever spotted a Japanese woman stuffing her face with food? Probably not. Housewife Ritsuko Awano, 33, remembers what her mother always told her: "She said that if I was full, it was bad for me, and to always make sure I am only 80 per cent full."
Similarly, the long-living Okinawans practise calorie control in a cultural habit known as "hara hachi bunme", or eating until they are 80 per cent full.
Not surprisingly, kaiseki, not a buffet-laden table, is the more popular form of presenting food in Japan. Chef Ishii says: "It's similar to a degustation menu and consists of several dainty individually-plated courses presented simultaneously. The dinner is encouraged to taset each dish consecutively to fully appreciate the cuisine. This style of gradual consumption is a good deterrent to over-eating."
Even during pregnancy, Japanese women are careful about their diet. Instead of eating for two, as local women are often told to do, they keep a tight tab on what they consume. Ritsuko, for instance, is mindful that if she were to get pregnant, she would cap her weight gain at a maximum of 8kg.
They are the masters of Zen
Staying calm in the eye of the storm is a Japanese attitude that's been proven to be a factor in keeping them youthful. In the Okinawa study, personality tests showed that the centenarians scored low when it came to feelings of "time urgency" and "tension" and high in "self-confience" and "unyieldingness". Interviews by researchers found that the old folks were optimistic, adaptable and easygoing. Moderation was a key value and a deep spirituality was particularly evident amongst the older women.
They walk everywhere
The idea that 10,000 steps a day would keep you fit and healthy without the need for additional exercise originated in Japan in 1965. And nobody needs to tell a Japanese woman that a little walking every day does wonders for her wellbeing.
Ritsuko reckons that the walking culture developed in Japan because transportation is not cheap. "The traffic is really bad too, so it's sometimes faster to walk," she says.
Unlike other Asian countries, walking is not seen as a chore. For instance, says Ritsuko, instead of driving to the supermarket once a week to lug back a week's worth of food, Japanese wwomen usually walk to and from the market every day. In fact, the pedometer, which measures the number of steps you take, is a widely-used device in Japan.
They don't believe in maids
It's easier to stay slim when, instead of sitting down at a desk-bound job, you are tending to the children and cleaning house, a common practice for married women in Japan.
Moreover, most Japanese ladies believe in doing everything themselves and not hiring maids. Says Ritsuko: "It's not done in Japan and even if a Japanese woman moved here to Singapore, it's not a custom."
Personal trainer Alvin says about this Japanese clients: "They are constantly on the go and their activity level is high. If they have kids, they take them everywhere."
They believe in natural therapies
Many Japanese women swear by hydrotherapy and the use of hot steam baths. Says Dr Sundardas: "Hydrotherapy has many therapeutic benefits. It helps to relieve stress, softens the skin and releases endorphins." Endorphins act as an anti-depressant, increase metabolic rate to aid weight loss, and lower cortisol levels to reduce stress.
The Japanses faith in all things natural does not just stop at food, but extends to what they apply to their skin. Says Dr Sundardas: "If you review Japanese skincare products, in general, you find that most of it is natural or organic. This is becoming more common in Asian countries but it is already a big deal in Japan."
They aren't as highly strung
Being a full-time homemaker might sound like a death knell to some women but this cultural attitude actually means that Japanese women experience less mental and emotional stress than those who are struggling to handle both career and family. Says Dr Sundardas, who sees patients from many cultures: "If you know this what you are supposed to do in lefe, our role is pretty well-defined. Unknown and rapid change is stressful. For a Japanese woman, once she has a family, and is doing something she enjoys, she is probably happy."
Extracted from HerWorld / June 2006
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