Want to be leaner and live (healthily) longer? Islanders of Japan may hold the key!

Do you want to be leaner and live healthily longer? 

There's a southern group of Islands in Okinawa in Japan where the elders live to a very ripe old age (the greatest proportion of centenarians in the world, according to the UN). They have a significantly lowered risk of heart attack, stroke, cancer, osteoporosis and alzheimers.  Older members of their community lead active & healthy lifestyles and also suffer less depression. After years of research there appears 2 factors behind longevity and good health of elders upon the island: 

1. What they eat (low calories, less fats, more vegetables, fruit, fish and tofu) and 
2. A simple, healthy lifestyle and continuing involvement in their community

Both factors we can learn a great deal from. The food eaten by Okinawan's is a traditional diet of portions of cooked food and fresh fruit. They tend to eat a lot of vegetables: seven portions of vegetables and fruits a day. Also, they consume seven portions of grains/ cereals and two of soy. They also regularly eat fish (and squid/ octopus) and tofu each week and, less frequently, meat and dairy products. 

For exercise, there are no gyms on the islands, these people work and take long walks, dance, cycle, tend their gardens, practice tai chi and martial arts (and that's just those aged over 90!) There is a strong sense of community and mutual support within the Islands too. I totally agree with the two factors and the philosophy for good health for a healthy retirement. 

There is a third factor that I have read about. It seems rather important to me, as a person interested in reducing obesity and in helping others with weight management.  This is the third factor, based on Confucian philosophy, that is widely adopted within the Islands: 

• "Eat until you are 80% full"  

The expression "Hara hachi bun me" (or "hara hachi bu") sometimes mis-spelled "hari hachi bu". Roughly translated the Japanese phrase is “Eat until you are eight parts (out of ten) full” or “belly 80 percent full”.

If, like me, you remember being told to 'finish your plate' before leaving the school/ home dinner table, this may take a little getting used to! Our western habits mean we're trained to over-eat, stretching our stomachs with food, partly because of the ingrained unconscious 'fear' of leaving food on our plate. 

It is believed by eating their diet and stopping eating at 80% full assists in keeping islanders Body Mass Index low. It has been documented to delaying the stomach stretch receptors that help signal feeling full. Perhaps our 'feeling full switch is off' or we confuse the signals of feeling thirsty with hunger. Either way, learning to mentally recognise when we are becoming 80% full, and training ourselves to stop eating, may be useful for losing weight. 

Turning off distractions when you eat, television and computers and smart phones, enables you to concentrate on your food too. Then mind, taste buds and stomach really connect. When you think and feel you are reaching 80% full, push the plate away. Can't do any harm, can it? You might lose a few pounds in the process too.  

See:

http://www.angiegiles.co.uk/
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About the Author: Angie works as a hypnotherapist, counsellor and coach at the Norfolk Clinic Complementary Healthcare Clinic, 38-40 Magdalen Road, Norwich, NR3 4AG. 

Call Angie directly on 07773 610816 or email info@angiegiles.co.uk 
Angie offers a free initial consultation to find out more. 

Feedback is good

I'm someone who believes in the positive benefits of doing as good a job as I can do, supporting people who want to make a change in their life. That change might be with stopping smoking, stopping other habits, dealing with fears, phobias and anxieties, building confidence, moving on from a broken relationship or perhaps a bit of life coaching (or indirect business coaching) to get some direction and focus. I usually ask my clients to let me know what working with me has been like for them. It's important for me to know. 

I don't do too many shout-outs about myself generally as I'm fairly modest. I also get a good number of direct referrals from the work I do with people and so that's another way of good indicator of people liking what I have helped them achieve. If I've made a difference to someone and they go on to tell someone else, it's their decision, although of course it is appreciated! Someone recently said to me I really should share with the public what my clients say about me, particularly when I get unsolicited feedback. 

So here we go... this was received via email from a client who wanted to stop smoking and reduce drinking (reproduced with their permission): 
"I am extremely thankful to you (Angie) as I haven't had a ciggie since our session and am confident I never will smoke again.  I have also cut back on my drinking alcohol and just drink occasionally when out. I feel so much better in myself both mentally and physically, my confidence and self worth is way up there, so, thank you again" 

I was of course very happy for this person, I managed to maintain my modesty and still share this snippet. Feedback can be very helpful in motivating you to keep doing what you are doing or do something even better, don't you think?    

Suspending beliefs

Is 2012 your year for change? I can help you!
It could be wanting to stop an old habit, increasing confidence levels, dealing with anxiety or looking to make changes for a healthier, happier future. Making that decision is what matters, so well done if you've already started or decided to go for it! Sometimes having someone outside of your usual friends and family can make the process that much easier.  Of course the most important person to achieve what you want, is you, isn't it? I pay attention to that and give you the support you need to make the changes you want, at the pace you want.     

resistance to change

blue skies and fresh air

Today has been the most wonderful, sunny and invigorating day. I am feeling bright and chirpy after a very hectic and fun day. Driving along seeing the changes in the trees and looking at sunny skies. I noticed and love the way the plants have adapted to the mix of weather we have had. It makes you realise how adaptable nature is.  Then I thought to myself, how adaptable are we to life changes?

Last week one of my clients became smoke-free. Becoming free of the old thoughts, habits, behaviours and reasons for smoking. Having worked through the background to smoking and what was stopping them from changing (nothing!), they found alternative and refreshing things to do to replace the old habit. They said goodbye to the old routine in favour of new alternatives.  I can imagine a feeling of freedom will be well matched with the beautiful blue, warm, sunny skies that have been above us here in good old blighty! I wish that client (and all those of you who are in the process of making changes) a very happy, smoke-free future now the burden of smoking is something you no longer want.

Wishing you all a very relaxing, fresh and happy week ahead.