15th February 2010 Staying Healthy In Japan Jody Johnston.
-
Upload
terence-andrews -
Category
Documents
-
view
214 -
download
0
Transcript of 15th February 2010 Staying Healthy In Japan Jody Johnston.
![Page 1: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/1.jpg)
15th February 2010
Staying Healthy In JapanJody Johnston
![Page 2: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/2.jpg)
Be healthy? Why?
✤ You are living away from home
✤ Energy / Concentration
✤ Body composition
✤ Reduces chance of diseases like cancer, diabetes, heart disease
![Page 3: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/3.jpg)
Diet, Exercise, Rest
![Page 4: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/4.jpg)
Nutrition
![Page 5: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/5.jpg)
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
![Page 6: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/6.jpg)
Good Fat
✤ Olive oil
✤ Fish
✤ Whole eggs
✤ Avocados
✤ Nuts
✤ i.e. unprocessed
![Page 7: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/7.jpg)
Bad Fat
✤ Substitute butters
✤ Canola Oil
✤ Margarine
✤ Hydrogenated Oils
![Page 8: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/8.jpg)
Processed Foods
✤ Contains many harmful chemicals
✤ Contain a lot of sugar
✤ Prevents your liver from breaking down fat
![Page 9: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/9.jpg)
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
![Page 10: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/10.jpg)
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”
![Page 11: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/11.jpg)
A Good Breakfast
✤ Must have fibre
✤ Beware “healthy” cereals
✤ Beware fruit juices
✤ Eggs and bacon
![Page 12: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/12.jpg)
Oats!
✤ Great source of fiber
✤ Lowers bad cholesterol
✤ Smaller rise in blood sugar than rice, bread or pasta
✤ Not just horse food!
![Page 13: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/13.jpg)
Beware - Diet Soda
✤ High calories
✤ Zero nutrition
✤ Spikes blood sugar
✤ Artificial sweeteners are 100 times sweeter than than sucrose (sugar)
✤ “Infantilizing” our taste sense
![Page 14: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/14.jpg)
Beware - Fat Free Rice Cakes
✤ Pure refined starch
✤ Zero fiber
✤ Equivalent insulin spike to glucose
✤ Promotes fat storage
![Page 15: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/15.jpg)
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.
![Page 16: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/16.jpg)
Be Careful - Wheat
✤ Another very allergenic food
✤ Very common in Western diet
✤ Most common allergies: soy, wheat shellfish, eggs, fish, peanuts and dairy
![Page 17: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/17.jpg)
Do - Green Tea
✤ When in Rome...
✤ Powerful anti-oxidants
✤ Lowers bad cholesterol
✤ Inhibits the growth of cancer cells!
✤ Helps the body to burn fat
![Page 18: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/18.jpg)
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
![Page 19: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/19.jpg)
Do - Spices / Herbs
✤ Cinnamon
✤ Chili / Cayenne
✤ Turmeric
✤ Rosemary
![Page 20: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/20.jpg)
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
![Page 21: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/21.jpg)
What’s the one time you can eat whatever you want without gaining body fat?
![Page 22: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/22.jpg)
Exercise
![Page 23: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/23.jpg)
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.
![Page 24: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/24.jpg)
Toning?
✤ Has no meaning
✤ You can build muscle or lose muscle
✤ You can gain fat or lose fat
✤ Spot reduction is a myth
![Page 25: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/25.jpg)
Solid State Cardio
✤ 30-60 minutes of steady state cardio like running/cycling
✤ Great for aerobic capacity
✤ Great for endurance
✤ “Fat burning zone”?
![Page 26: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/26.jpg)
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
![Page 27: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/27.jpg)
![Page 28: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/28.jpg)
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
![Page 29: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/29.jpg)
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
![Page 30: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/30.jpg)
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
![Page 31: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/31.jpg)
Posture
✤ Support yourself
✤ Keep spin lengthened
✤ Keep neck tucked in
✤ Shoulders in line with neck
✤ Feel the floor
![Page 32: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/32.jpg)
Active sitting?
QuickTime™ and a decompressor
are needed to see this picture.
![Page 33: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/33.jpg)
Active sitting
✤ Exercise ball
✤ Helps maintain a good posture
✤ Develops core balance
✤ Do balance work-outs at home
![Page 34: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/34.jpg)
Rest, Relaxation, Recovery
![Page 35: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/35.jpg)
Recover from your workouts
✤ Only workout after you have recovered
✤ Only take very light exercise if you’re ill
✤ Immune system recovers last
![Page 36: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/36.jpg)
Sleep
✤ 7-9 hours a night
✤ Relax before you go to bed
✤ Power naps are good
![Page 37: 15th February 2010 Staying Healthy In Japan Jody Johnston.](https://reader035.fdocuments.us/reader035/viewer/2022062516/56649d9e5503460f94a88adf/html5/thumbnails/37.jpg)
Relax
✤ Do things that YOU like
✤ Yoga
✤ Onsen
✤ Breathing exercises
✤ Spend time with people who make you laugh
✤ Helps to relieve stress