My Heathy Eating, Japanese Reset

As mentioned in my post Tips For Healthier Eating And Weight Loss – Inspired By Japan I mentioned that I was very eager to have a reset with my own dietary habits. Generally I’m the only person who is aware that I’m puffier than normal, or holding onto slightly more weight than I should… But really, I’m the only one who matters in that equation, right? If I notice I’m not where I want to be and it makes me unhappy, then I know I have work to do. If I don’t do the work, I know exactly where that will land me emotionally – I’m not going to head that direction willingly.

So did my “reset” actually work?

Y E S!

Generally it takes a few weeks to reprogram ourselves into a new habit – a week in Japan wasn’t going to be enough, but it was a jumpstart that I knew I could look forward to. The Japanese don’t eat the way we do in America – I was counting on that! It isn’t that I’ve been through eating disorders or that I don’t think I can handle being around food establishments. I don’t have any fear or anxiety surrounding going out to eat either – most establishments have SOMEthing I’ll like (and in Japan, I knew they would.) I have a willpower the Spartans would have paid me for on top of it, so I’m not worried about seeing delicious items on the menu, splurging, and being disappointed with myself later. Rather it’s that I don’t enjoy being around the over-doing that goes on… At all.

It isn’t about a judgment, let me be clear. I don’t have any right (or desire) to try to guess as to why some people are morbidly overweight, or why someone eats well beyond when their body says “HALT!” It isn’t my place to judge, and there could be a million reasons why – it’s frankly NONE of my business. What disgusts me (and really, that’s the best word for it) is the over-stuffing, over-ordering, over-filling, over-indulging. 

As with everything else, to each their own for sure. What I’ve learned about myself is that I simply don’t want to be around that kind of splurging and binging. If I had to go into McDonalds, I’d take my food and go. You’ll never catch me on a cruise, for example – food is the focus and I am an eat-to-live kind of person. I LOVE to eat, don’t get me wrong, but my long-term goals are more of a priority than the short-term satisfaction. 

I don’t’ care about eating as it pertains anyone but myself – I am the only person / place / thing over which I have control AND, I’m the only person who’s my business! But that also means that pigouts are uncomfortable to be around because I don’t enjoy the over-doing when it comes to food (particularly here in the States.) When asked for nutritional advice, I always preface it by saying “what works for me, may not for someone else – our goals and bodies are different.”

So Japan…Japan was very welcome. The portions are WAY smaller. People don’t over-stuff themselves. People take time eating, and even buffets are healthy. You RARELY see anyone who’s overweight, let alone morbidly obese. Everyone – regardless of age – is WALKING. People are moving around all day, and eating healthily on top of it. Our surroundings matter and I’ll be honest, I really enjoyed that environment.

So, what did I learn? Which habits did I bring home?

I’ve made a few tweaks to my nutrition since I’ve been back, inspired by the change in routine:

1. I eat less at each sitting

I *could* eat more but I don’t serve myself more…because the extra isn’t necessary to feel full. Today I went back for a few more bites (a few times!) because I realized I needed more food and was, legitimately, hungry. But I ate my lunch, I waited. I had some water. And then I realized I needed to add.

2. I use smaller serving vessles

I’m using a bowl half or 2/3 the size of what I used when I left. Big difference! It allows me to fill it (looks like a lot!) but not overeat. I’d have the sensation of being full (before I went to Japan), so why was I forcing myself? No good reason! I’m not starving, and food is not in short supply. There’s more where it came from so I can chill out…

3. I use chopsticks

Yes, for every meal! Why? SLOWS ME DOWN! Seriously…there’s no need to shovel in food, and I can eat way too much way too fast if I’m not careful and paying attention.

4. I use mindfulness

I try to pay attention while I’m eating. Distraction can lead to stuffing myself more than I need to…and also delay my full signal because I’m not in tune. I try to be more aware of my food, and that I’m really enjoying it.

5. I don’t overdo

I don’t over-buy or over-order. I stock up a lot of frozen veggies because it saves me some trips (and keeps other food cold that I might buy while out and about.) But I don’t go crazy with things that I know I’ll just end up eating too much of – saves me the trouble of fighting urges (and losing those battles. Which…I will!)

6. I have lightened up on cruciferous veggies and go for free instead

Some vegetables can upset the stomach. Though I can tolerate a LOT more fiber than the average person (it’s been the bulk of my diet for over a decade – as in, four to eight pounds of veggies a day!) it can still be too much for me. Switching to lesser puffy-producing veggies has meant less stomach aches. I tend not to overeat green beans, snap peas, legumes, or greens as much as I do cauliflower so I’m also having a little less overall. 

What have I noticed with the reset?

  1. I’m feeling better overall!
  2. My stomach doesn’t hurt as much (WIN! I suffer from regular stomach aches)
  3. I’m not as puffy feeling or looking
  4. I probably lost a pound or two (or at least puffiness from too much food and fiber)
  5. I’m not starving. At all!
  6. I have plenty of energy
  7. I’ve been sleeping better overall
  8. I have less anxiety about having to eat right away because my body isn’t responding as poorly to not eating quickly enough (still happens, but not as horribly)

So yes, my ruse worked! BUT…a big part of it is sticking to the plan. I’m making sure I KEEP good habits because it’s easy to revert to poor ones.

My goal has always been to maintain a healthy, happy, strong body…and that hasn’t changed. My nutritional needs, however, have. I’m 40…not 20…so it’s important I listen to my body, and that I try to fuel it with the proper food…not to mention the proper QUANTITY of it. America doesn’t help us a ton there because it’s always about how much can you stuff in for how little money. That is a horrifying concept to me! Again, different things work for different people – because I know what I need, I make sure I’m not around what doesn’t support my goals, or whatever makes me feel uncomfortable. Nothing wrong with looking after ourselves – we do, at the end of the day, have to live with ourselves TRULY 24/7. We deserve to feel – and be – healthy. Period.

Tips For Healthier Eating and Weight Loss – Inspired By Japan

I recently got back from a trip to Japan and I couldn’t have had a more wonderful time. Of the many reasons I was excited to go (primarily to see friends and to train in my Martial Art), I knew that I would also have the opportunity to reset my eating habits…and I was really looking forward to that.

The truth is, I’m one of the healthiest eaters I know – it isn’t only about my wanting to achieve specific results (though that’s part of it), but also because my body is very finicky about what it needs and wants. For example, if I eat processed foods I actually feel ill – lethargic, puffy, stomach ache, the whole bit. Complex carbohydrates are fine but simple ones have the same negative effects. And then there’s those times where I wait too long (in excess of two or three hours) to eat – I get puffy, abdominal pain, headaches… It’s awful! I always do my best to manage it, and believe it’s my body expecting / needing food, but not having any.

Therefore…traveling for me can sometimes be anxiety-inducing because I’m concerned I’ll not feel as good as I do when I’m able to follow my at-home regime. I knew, however, that Japanese people eat very fresh foods and very well. I packed a plethora of snacks just in case (and remarkably didn’t need them all) but I knew I’d be able to find some healthy options (yes, even in spite of lots of noodles and tempura!)

If I eat “so well,” then why did I want a reset? I historically can eat massive portions…and there are several reasons that’s not the greatest idea. Giant portions, notorious (even – ugh! – celebrated in the US) can mean the following:

  • Missing Satiety Signals – Eating beyond the point of fullness causes us to lose touch with the neural reflex we are hard-wired to have (in other words, our “satiety signals”)
  • Excess Calories – As a result of missing our cue, we continue to eat which equates to a lot of extra calories our bodies don’t need
  • Reinforcing Bad Habits – We also, therefore, reinforce the habit of overeating
  • A Bigger Stomach – And overeating over an extended period (not just holidays, but longer-term habitually eating of too-large portions) actually can extend the stomach. BAD NEWS

Going to Japan was a welcome change – I knew that my schedule wouldn’t permit me to necessarily eat as frequently, or eat as large meals as I am accustomed to. I was THRILLED that would be the case because I felt like I need a kick in the butt to get me going.

After coming home…I feel like I’m in better shape. On top of that? My stomach didn’t hurt ONCE! I felt better in Japan that I do at home…and I feel better at home than anywhere else. For me, that’s miraculous. 

So what if you AREN’T taking a trip but you want to lose weight, or to reset your own less-than-healthy habits, you ask? Here are a few tips that can help you on the path, without you ending up starving…

1. UTENSILS CAN CHANGE THE GAME

Yes, seriously… Switching to chopsticks, a la the Japanese, will slow you (and your chompers!) down. If chopsticks feel like too much of a struggle, try a smaller utensil! Try using a much smaller fork or spoon and you will find that you are also forced to slow things down, allowing for the proper, full chewing of food as we are meant to do. You will also take less in each bite, which will ensure you can enjoy and taste what you are having…not just stuff your face and ingest mindlessly.

2. PICK YOUR DISH / BOWL / GLASS WISELY

As with smaller utensils, a smaller serving dish (bowl, plate, cup, what have you) can significantly help your cause. I typically use a large bowl…which always ends up with me needing to fill it to the brim. When I use a smaller bowl and fill that, I not only have the illusion of a lot of food, but I am eating less…which gives me the chance to get full, and not overstuff myself with extra calories.

3. GIVE YOURSELF A MINUTE

We often will “still feel hungry” after a meal. That’s great but it isn’t always an accurate assessment – our body needs a couple of minutes (20 is often suggested) to register our meal fully. If after that time you are still hungry, try a glass of water, wait a few more minutes, and then have a piece of fruit or a healthy (small) snack. No one ever NEEDED a caloric, unhealthy dessert, let’s be honest. There are healthy and delicious options out there to keep you on track (and of course, once in a while, it’s okay to indulge. We are talking about the larger picture and consistency here.)

4. LISTEN!

Listen to your body. When you take your time (the three points above can help you!) you are more apt to hear the “OKAY! WE’RE FULL! Don’t need more nutrients right now!” signal. STOP when you are feeling / hearing that alarm bell – you can always have more later on (leftovers are delicious! 🙂 ) And, if your out, you can always ask to take the rest home – forcing food down your gullet is never a good thing.

5. FOCUS ON THE GOAL AND BENEFITS – YOU WANT TO LOSE / MAINTAIN FOR A GREAT REASON

There are a ton of reasons why eating healthy is important, and why you should make the effort. It isn’t only about how we look – it’s about FEELING great about ourselves and internally. It’s about aging well and staving off unnecessary ailments that do not have to be associated with growing older.

It’s also about operating at a higher level and being able to not only function well, but optimally…at work, at home, in our extracurricular activities etc.. You deserve to feel great on every level! To deny ourselves that opportunity or to make excuses is a huge disservice to ourselves, and the body we have been given.

Having watched my almost-87-year-old Grandmaster demonstrate Martial Arts techniques this past week was inspiring and beyond – his grace, the fluidity and power in his movement, his accuracy… I want to be like that at 87…and so I take FULL responsibility of treating my body and mind as well as I can NOW, so I can get to that point too.

PS: My Grandmaster paints during the break in class. Sips his tea and keeps his mind and body active. AWESOME.

The American way of life when it comes to food is one I’m not ultra fond of. I was when I was about 12 and figure skating hours a week…I could do it then. But I have to accept the reality that I’m NOT that active, not that young, and therefore I don’t have that metabolism. That’s OKAY. It just means I have to approach eating a little bit differently – food is one of the fun aspects of life! We don’t have to be miserable or miss out at all. But it is important to recognize that the fuel we put in the tank matters…and that no one else is responsible for our health except us.

I loved having the opportunity to shift my habits a bit, and I’m working on the very tips I outlined here. We know ourselves better than anyone – how we feel, how our clothes fit, how we are doing overall. A doctor can certainly tell us, but I don’t want to wait to hear something bad from someone certified! I’d rather take the bull by the horns…

There’s inspiration everywhere – the Japanese are a culture of healthy bodies, and it’s noteworthy. A mediterranean approach is another wonderful way of life also…and that’s really the key here. It’s a WAY OF LIFE. There are some incredibly healthy cultures out there (Japanese is consistently among the top ten), so it’s worth taking a look. America is a phenomenal place to be for many reasons, but we aren’t as great when it comes to health…and a monstrous portion of that comes from what / when / how the population ingests food.

 

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Nutrition Humor – PB

There’s something about peanut butter. The jars of the chocolate powdered PB2, Peanut Wonder and Nutzo didn’t stand a chance once they made it to my kitchen cabinets. It was so ridiculous (as in, I was taking in way too many calories and fat to maintain what I had, and completely mindlessly) that I had to seriously – with massively-concerted effort – reevaluate.

If I didn’t restrain myself, I would eat a jar a day easy.  

Horrifying.

It came down to not buying it to begin with because I could NOT be trusted. I wouldn’t purchase a single jar until I:

  1. Learned self control, which meant…
  2. Learned to be TOTALLY honest with myself – it’s a slippery slope when it’s you against you!
  3. Developed the willpower of the Gods 

I may not be actually be able to eat ice cream, so the catchy commercial tune falls flat on me. But peanuts and I get along rather nicely.  

Maybe too nicely.

Maybe it’s better if you just hand yours over. . . 

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Martial Arts Humor – I’m Not In a Bad Mood

So as a Martial Artist, I’m taught discipline and self-control.  Those things are non-negotiable, especially when you are learning techniques that could save your life (and therefore very much injure another individual.)

I DEFINITELY have those things, and I DON’T take the responsibility lightly.  Let me make that amply clear.

But I’m also not saying I don’t have the urge when I’m stuck behind an incredibly slow driver, inches below the windshield, hands at 2 and 10…and lack of directional control. 

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*insert heavy bag here*