The Two Okinawan Diet Rules (or How I’m Getting Leaner During the Holidays)

Eric Blue Says:

November 30th, 2008, 20:53 pm

Leo,

Great tips! I personally could do a better job at the 80% rule. What can I say… I love food too much ;)

Congrats on the upcoming marathon! I noticed that you’re mixing strength training/heavy weights in between your long distance running.

Would you mind sharing a more detailed workout via email or in an upcoming post? I’ve recently been trying to balance heavier weights with running, but have been afraid that it’s been counter-productive (2 days weights full-body, 2 days running, 1 day hike or run or bike).

Thanks!

Leo Says:

November 30th, 2008, 21:01 pm

Thanks Eric! I plan to go into more detail about my diet and workout in a future post after I see the results. But for a couple months now I’ve been mixing weights with running with no problems.

Sure, they’re a little hard to balance — heavy squats can make a run the next day a little sluggish, and running might not be ideal if you’re trying to gain a lot of muscle fast. But I’ve found that they compliment each other well and for my goals, 3 days of strength and 3 days of high-quality running is great. I’ve gained strength and some muscle the last two months and have gotten a bit leaner. Now I’m focusing on losing that last stubborn belly fat, so I’m taking the workouts to a new level of intensity and really focusing on the diet as well.

Let me know if you have questions and I’d be happy to answer.

Gigi Says:

November 30th, 2008, 21:12 pm

Thanks Leo. I too didnt get too crazy on Thanksgiving. I ate all of my veggies but only half of the turkey, one glass of lemonade and water for the rest of the day.

I’m returning to a regimen tomorrow, due to my birthday being 13 days away. 2 pounds a week is my weight loss goal.

Gigi Says:

November 30th, 2008, 21:13 pm

Add to that one meal each day has to be a salad.

Matt Caldwell - 15 Minutes to Riches Says:

November 30th, 2008, 21:20 pm

Inspiring article, Leo. I’ve already put on a couple pounds from Halloween and Thanksgiving. Thanks for the tips!

I have Zen Fever! Says:

November 30th, 2008, 21:21 pm

Leo - Great Post. I follow you on the Twitter.com also.

Devan Says:

November 30th, 2008, 21:34 pm

Great advice Leo…That mango-ginger tofu dish sounds yum - you should post a recipe on here! :)

Cheers,
Devan

Michelle | The Biz Boutique Says:

November 30th, 2008, 21:46 pm

Great, inspiring post Leo! I, too was so proud of myself on T-day for not overdoing it (for the 1st time in my adult life!). I’ve been looking for some genuine way to continue eating in a more balanced way. Looking forward to more great insights from you!

Heather @ SGF Says:

November 30th, 2008, 21:48 pm

I’ve always been pretty picky about foods. All I’ve eaten for years have been whole foods (not the processed stuff). But in October, I decided to try a vegan diet. I was doing it to provide a little diet moral support for a friend and ended up really enjoying it. It is far easier than I thought it would be and not only do I not miss eggs and cheese (I was a veggie before so I haven’t eaten or missed meat in years), but it’s also way cheaper on my pocket book.

And now that you mention our eating habits over the holidays, I haven’t been overeating either. I think it’s because all those binge foods tend to be sweets, which I no longer eat since they are laden with eggs, milk, butter, etc.

A Dawn Says:

November 30th, 2008, 21:59 pm

The Okinawan lifestyle and longevity have always amazed me. Thanks for providing some more insights on this.
Cheers,
A Dawn Journal
http://www.adawnjournal.com

Amelia Says:

November 30th, 2008, 22:08 pm

I have always been intrigued by the Japanese/Okinawan Culture including their diet and lifestyle. Probably a good reason why they live so long is the abundance of vegetables which have so many *natural* antioxidants in them (none of this vitamin tablet crap!).
I am a larger girl and have an excellently balanced diet, not too many bad foods, but my greatest setback in my quest for health is my overeating in social situations as I am too busy socialising to listen to my stomach. I will be trying to implement the 80% rule this christmas.
I must also thank you Leo for your articles on running - I have been running steadily 3 times a week for about 2 months now. I used to hate running as I have a martial arts mindset of “never give up” and would push myself way too hard and die the next day. It was thanks to your articles I realised the Zen in running and am really enjoying it now along with all the benefits. May I ask what metabolic-conditioning strength circuits are?

Doyle Ledbetter Says:

November 30th, 2008, 22:09 pm

What a crock of Okinawan bulls**t, Leo. My old granddaddy lived to be 109, and he was brought up on a diet of salt meat, fatback, greens, cornbread and biscuits. He liked FOUR teaspoons of sugar in his coffee, and he chewed, smoked and drank until he was 107. Only stopped because he lost his sense of taste, and said he couldn’t see the use in continuing.

I plan to see 100+, and I’m following in Grandpap’s footsteps. I’ve ate da**n well what I please all my life. I suck down sweets like they’re going out of style, love fatty, salty foods, drink like a fish and smoke like a freight train. I’m 48 years old and I can run up these mountains any old time I choose, and swing right across the hollers and keep on stroking. I can put in ‘baccer all day and drink all night, and service my gal several times before morning. Why would I want to change anything?

Buddy, why do you put yourself through all that agony?

I just can’t see it.

Not me, Leo, not me. No, sir.

Vered - MomGrind Says:

November 30th, 2008, 22:10 pm

Really? Most people gain just a couple of pounds? That’s not so bad.

While I eat healthy throughout the year, I do allow myself more during the holidays, but I keep working out. I don’t know how much I gain, but my pants are definitely a bit tighter come January. :) I don’t freak out though, and just go back to my regular eating habits. The extra weight melts off after a couple of weeks.

CMPalmer Says:

November 30th, 2008, 22:36 pm

I was inspired by two of Michael Pollan’s books, The Omnivore’s Dilemma and In Defense of Food, to try to radically change my eating habits. I had just started a normal “don’t eat so many calories” diet when I read them, so I thought I would experiment. I’ve followed the “Eat food. Not too much. Mostly plants.” dictate and also followed his shopping advice. Basically I haven’t eaten anything that I haven’t cooked from base, organic ingredients (whenever possible). I’ve eliminated all soft drinks - diet or HFCS filled. Avoided fast food. Reduced my meat intake to no more than 4oz per day with red meat only one day a week and several days a week all vegetarian. Eat three or four pieces of fruit a day and greatly increased my vegetable consumption.

After five weeks, I’ve lost 22 pounds. I know it sounds like a cliche, but the most amazing thing is that I never get really hungry (as in weak with hunger). I don’t snack continually, but I find I can have something like an avocado for lunch and not eat anything else for four or five hours - something I would have thought impossible before.

For Thanksgiving, we were at a family function so I didn’t have much control over what was served, but I got one modest plate with a small serving of everything I liked (no seconds is another good rule to follow). I ate slow, shooting for the 80% mark. Left a little food on my plate (prompting concern that I didn’t like it or I was sick). I even had very, very small servings of my three favorite deserts.

The next day I was down another pound and I thoroughly enjoyed the meal.

YogaforCynics Says:

November 30th, 2008, 22:42 pm

I tend to find the holidays a double-whammy, as they come just when days are getting short, dark, and cold, so that I become less active as I start eating a lot more. In the past, I’ve gained as much as thirty pounds over the winter! Fortunately, I’ve gotten a bit more careful and conscious, but it’s still a struggle. Thank you for some useful advice!

astrorainfall Says:

November 30th, 2008, 22:49 pm

I’m going to try your exercise regime — probably without such heavy weights but I would do a more metabolic conditioning type of training like resistance training.

The Okinawan diet is very interesting. Being Asian, I love my carbs and have been relying on the South Beach Diet for a long time — there were so many times I fell off the bandwagon. Maybe it’s time for a change. I live in Japan so getting the ingredients you mentioned will be a breeze.

All the best for the Honolulu marathon. You’re truly an inspiration. :)

Leo Says:

November 30th, 2008, 22:54 pm

@Amelia: Congrats on your running! Keep up the good work.

Metabolic-conditioning circuits are just circuits where you push yourself as hard as possible and in the end feel like you want to fall down and puke. :) For example: choose two exercises such as the pushup and pullup, do 6 of each for one set, and then do as many sets as you possibly can in 10 minutes (no rests unless you really need them). By the end of the 10 minutes, if you really pushed yourself, you’ll feel it!

@Doyle Ledbetter: My hat’s off to you and your grandpa. Look, I’m not saying the Okinawan diet is the only way to get to 100+, or even that you will get to 100+ on the diet. Many people, like your grandpa, have gotten to 100+ with unhealthy habits.

*However* … unhealthy habits, on average, tend to reduce your life expectancy. Notice I said on average — there are many other factors, such as genetics, environment, activity levels, etc. that also contribute. The Okinawan lifestyle, on average, is much healthier than your grandfather’s was (well, on diet alone, I don’t know about activity level) and on average, they live longer than anyone else on earth. It’s hard to argue with those facts.

Why would I put myself through that? Actually, I highly enjoy a healthy lifestyle. I enjoy healthy foods, I LOVE exercise, and I like being in great shape. I see others who eat poorly and don’t exercise getting sick all the time — loved ones who I wish wouldn’t get sick — and I wouldn’t wish that on my worst enemy. I guess it’s about priorities — do you want to enjoy smoking and drinking and eating and inactivity, or do you want to enjoy healthy foods, getting active, and being healthy for a longer time? I’ve obviously chosen the latter, and I have no regrets!

Leo Says:

November 30th, 2008, 22:57 pm

@astrorainfall: Best of luck with the exercise! Actually, the Okinawans eat fewer grains than most people (maybe 75% the amount), but they aren’t on a low-carb diet by any means. They eat whole grains and root veggies when they do eat carbs, though. Stay away from refined carbs and sugar! And if you’re exercising regularly, whole grains won’t hurt you.

I’ve actually been on a low-carb diet the last few days (again, I’ll write about it later) and don’t enjoy it as much as a diet with whole grains, but want to see what the results will be for me.

Oh, btw, the heavy weights are highly recommended, even for women. They build strength (though women won’t get bulky) and help you retain muscle mass if you’re losing weight. You don’t have to lift as much as a bodybuilder would, but just try to keep progressing with the weights. Just a suggestion!

Bud Hennekes Says:

November 30th, 2008, 23:04 pm

Glad to hear of your dietary plans for the holidays! I too am trying to not overeat during the holidays.

John Robbins talks about this extensively in “Healthy at 100″
I highly suggest you read it, have you not already. :)

Tabitha (From Single to Married) Says:

November 30th, 2008, 23:14 pm

All great rules. Why is it so hard sometimes to stick to the 80/20%? That’s the one I struggle with… this is a good reminder!

Leo Says:

November 30th, 2008, 23:18 pm

@Bud: Thanks for the recommendation, I haven’t read it.

@Tabitha: I think it’s hard to stick with it if we forget about it. But if we make it a habit, it gets easier. I’ve been learning that I have a greater degree of control over my eating than I thought I had. I can resist stuff now that I couldn’t before. I think it gets easier with practice, as with anything. :)

Stuart Says:

November 30th, 2008, 23:27 pm

I’ve always eaten whatever I want. I’m a skinny guy. Never had a problem with weight. The problem is—it doesn’t mean I’m healthy. I do stay active just for fun. My plan for the for the rest of 2008 is to eat more veggies.

Amelia Says:

November 30th, 2008, 23:38 pm

lol thanks Leo - I can probably redirect the martial arts mindset to the metabolic-conditioning strength circuits - sounds like they’re my type of training!
Cheers :)

Success Professor - Danny Gamache Says:

November 30th, 2008, 23:50 pm

Leo,

Thanks for the article. During the last year I’ve lost 14 lbs to put me very close to my ideal weight. My goal over the holidays will be to maintain my current level. I know that that means more physical activity when we are visiting family.

At home I’m really good about getting on the elliptical trainer several times a week, but I can’t take that with me. I’ll have to look for more options when visiting family. We generally take about two weeks away and my bad knee prevents me from running. I’ll start with more walks and go from there.

Dragos Roua Says:

December 1st, 2008, 0:14 am

I’ve been a vegetarian for the last 3 years but during the last 4 months I turned to raw vegan. I only eat un-cooked food: vegetables, fruits and seeds. I lost 14 kilos in the first 3 months and since than I’m at the same weight regardless of how much I eat.

One thing that turned to be extremely surprising for me on this diet was the powerful link between our diet and our emotional field. While everybody can understand how a diet can influence the physical body, the way food influences our emotional body is still heavily underestimated.

After a few emotional detox weeks on my raw food diet I started to fell fantastic. Motivated, energetic, positive and creative. I can be focused for much longer periods and I hardly know what mental confusion feels like. I really enjoy superb benefits of this diet.

I’m not an evengelist about this one, I don’t really know if it works for everybody, but for me it worked.

Fitness Guy Says:

December 1st, 2008, 1:09 am

Well this Okinawan diet is definitely interesting. I have never heard of it before but we both know that you do not seem to jump in and out of diets and have a very physical lifestyle.

Good luck in the marathon, awfully close to the right time for the Ironman in Hawaii as well.

Masafumi Says:

December 1st, 2008, 2:09 am

This is an interesting post. While I am no specialist in the Okinawan food, I suppose I have at least a rough idea of what it involves, coming from Japan originally. What surprised me is the following: “They eat very little sugar, and very little meat, dairy or eggs.”

As far as I am concerned, one of the most famous kinds of the Okinawan food is their pork dishes. Apparently there’s even a saying like “the Okinawan people eat everything of a pork apart from its calls” (my translation). I don’t know how much pork they eat per day, though. But ‘very little meat’ seems to suggest less than they would actually eat?

What intrigues me most is that, according to Gracie Diet, which is practiced by the famous martial arts family from Brazil, the Gracies, pork must be completely avoided.

See:
http://www.graciemiami.com/graciediet.htm
http://www.gracie.com/diet/tips.html

The Okinawan, who has the longest life expectancy in the world, eat pork and stay healthy for many years, whereas the Gracies, whose family members have been successful in natural conditioning, avoid pork completely. Isn’t that interesting? I think it is.

One possible explanation I can think of as to why the Okinawan can get away from the ‘bad stuff’ of pork is how they cook pork. (I’m assuming that Gracie Diet is almost right about pork. That is, when it’s prepared improperly, pork is bad for your body) One of the popular pork dishes of Okinawa requires us to simmer pork for a number of hours. Perhaps this process is how the Okinawan magically turn pork into healthy food…

Or perhaps there might be something going on with what they eat together with their pork dishes. I’m not totally sure.

wilson ju Says:

December 1st, 2008, 2:59 am

Leo,

Helpful article! And how wonderful the Okinawan Diet Rules is!! Once I have been 20 pounds heavier than the weight now. Because after the college enterance exam, I lose myself in my relaxed long vacation. My work at home or being outside was just eating much as I can, and then sleeping. btw i think the plan of Leo is perfect, but it’s hard to carry out. COME ON! good luck!
O(∩_∩)O

LifeMadeGreat | Juliet Says:

December 1st, 2008, 3:04 am

Hi Leo

Interesting.
Do you know how it came about that they decided on the 80% “rule”?

Cheers
Juliet

Valeria | TimelessLessons Says:

December 1st, 2008, 4:08 am

Oh man, the 80% rule speaks loud and clear to me. Great post Leo! And good luck with the Honolulu marathon. You’re truly an inspiration.

Leo Says:

December 1st, 2008, 5:00 am

@Juliet: I’m not sure how they decided on the 80% rule … I do know it’s been around for many generations, but I haven’t seen anything detailed on the origins of that rule. I have read that hara hachi bu is not specific to Okinawa — the Japanese in general practice it but the Okinawans seem to do it more rigorously.

Thanks to everyone who has wished me well in my marathon! It’s in two weeks and I’m excited!

Salutis Says:

December 1st, 2008, 7:12 am

Thanks for inspiration!

My status:

* every-day jogging routine, day #21
* quitting smooking, day #16

After these challenges I will start eat healthly. Leo, thank you very much for all your reminders, you’re doing very good job.

astrorainfall Says:

December 1st, 2008, 7:12 am

Okay I’m definitely open to trying new ways to exercise and slim down. I think I fell into the myth of believing heavy weights would give me big muscles, so I’ll give it a shot. My boyfriend has a full weight set at home, so I might as well use it, too! :)

Chris (from Lifestyle Project) Says:

December 1st, 2008, 7:20 am

Leo,

Looking forward to your update on you plan. I do triathlons myself, but over this winter I am focusing on growing muscle and strength. I too am trying to get rid of that belly fat through interval training. I design my own programmes, but use great resources such as http://www.musclehacker.com to help (I’m following the plan on that site with a few tweaks at the moment).

Keeping my protein intake up and eating every 3 hours. Eating the correct things is 90% of the battle when it comes to weight loss and muscle gain.

Cheers,

Chris

Nick Says:

December 1st, 2008, 7:21 am

The timing of this post is perfect. I found Tucker Shaw’s book, Everything I Ate, which photo-journaled everything the authored ate for an entire year. I thought that if I did the same, and I was being held accountable for what I was putting in my body, I’d be less likely to sneak the sweets and the junk.

So, I started my own site: http://snapitfatty.blogspot.com/

I told a friend about it last night, and HE was so inspired, he started a blog yesterday as well. http://b-radgetsittogether.blogspot.com/

We’re taking it slow and easy with the goal of losing a lb a week. Doing the math, that means that by the time we take our scheduled cruise the end of July, we’ll each be 31 lbs lighter than we are today.

MizFit Says:

December 1st, 2008, 7:59 am

I plan to eat whatever I want (although the more I am a food as fuel’er the more that want is CLEAN) and also cram in extra protein to help me to feel satiated (which isnt quite in line with your plants notion).

And eating every 3-4 hours no matter what treats might be down the proverbial pike as when I try to ‘wait and bank calories’ not only do I over eat—-IM CRABBY as well.

Bill Hennessy Says:

December 1st, 2008, 8:05 am

Great thoughts, Leo. Without really thinking about it, I ate relatively little on Thanksgiving–though I ate plenty of turkey and stuffing.

I don’t like food piled onto my plate, so my first go-around was light–two slices of turkey, one spoon of green bean casserole, one spoon of stuffing, one spoon of potatoes. Round 2 was another slice of turkey and cranberries.

Because I was busy talking, the two rounds took about 30 minutes. I felt full after round 2, so I stopped eating.

I had a slice of Pumpkin Cheese Cake because my 15-year-old son made it. It was great, but I don’t eat dessert very often.

I felt great getting up from the table and helping to clean while others continued eating for another 20 minutes.

Goddess Girl Says:

December 1st, 2008, 8:10 am

Hey Leo,

This is a great post especially cos I’m a vegetarian as well!

What you’ve reminded me of is that healthy eating habits are really important rather than binge eating then crash dieting.

You put things very simply and practically.

Health and well-being is something that i’m also passionate about.
Your blog is great for addressing Body Mind and Soul topics!

Thank you :)

Goddess Girl
Simple Nourishment for Your Body Mind & Soul

http://unleashthegoddesswithin.blogspot.com/

Michael | Go Success Now Says:

December 1st, 2008, 9:02 am

Great tips on workout Leo. The heavy weights should be combined with some cardio workouts too, as running etc.

I totally agree on healthy food and plants.
I am the healthy food man, I believe less meat you eat, better health you have.

DR Says:

December 1st, 2008, 9:06 am

Leo,

There is a body of science growing behind those Okinawan “diet” tips.

Eating to 80% full forces the eater to become mindful of his/her actions. This action of being mindful establishes a strong connection between our cognitive minds and the feedback that is being sent to them from the many areas of our body that are involved with the metabolism of our foods.

Sadly, most people eat unconsciously and are unaware of the signals our bodies are sending us: STOP EATING!!!

And when you add in the tip to Eat Healthy Foods, Mostly Plants, what you are really doing is feding all of your billions of cells with an energy source which is high in nutrients while low in calories. We have to remember that we don’t eat to fill our bellies, we eat to fuel our cells. Our cells need protein, fat, carbs (debated in some scientific circles), vitamins, minerals, enzymes, etc…

They don’t need calories per se.

Choosing foods that provide the highest quality nutrients satisfies the needs of our cells. When you combine this with mindful eating, you develop a system that is very sensitive to your metabolism.

You also set yourself up for optimum health, feeling good, losing excess body-fat, reduced pain, improved flexibility & mobility, etc…

So, over the holidays, do we really want to stuff ourselves with cakes and candies and…???

Maria | Never the Same River Twice Says:

December 1st, 2008, 10:01 am

Leo, I definitely applaud your discipline in sticking to your diet and exercise program during the holidays. I do have to say, though that you have an advantage living in Guam. Those of us in the Great White North have to contend with the double-whammy (as YogaForCynics called it) of high calorie foods and zero sunlight.

I think for most people in that situation, losing weight is going to be pretty difficult, but it is definitely possible to maintain your weight. I wrote up some tips that I bluntly called How to Not Turn Into a Fatass During the Holidays for people in my situation.

Kelly Says:

December 1st, 2008, 10:01 am

I have been following a similar plan since the spring - I call it “Never Get Full” and it’s just that - eat as healthy as possible making room for the good stuff but never never never get full.

I have lost quite a bit of weight as my body is finding it’s set point - left alone the body will do just that - find it’s natural set point.

I cannot tell you how many pounds I have lost as I do not use a scale but the fit of my clothes. I can tell you most of my clothes are rather roomy.

Great article!

The Daily Click Says:

December 1st, 2008, 10:12 am

Firstly, it was very interesting to read about the Okinawan lifestyle and diet, a subject which I knew nothing about.

My motto this festive season, as I am not into strict diets, is everything in moderation. Where usually I would over indulge in all the unhealthy food and snacks I will still partake in them but have a lot less than I have had in the past. Plus a regime of going for a brisk walk in the freshair after any major meal, instead of collapsing on the sofa.

Brennan Says:

December 1st, 2008, 10:25 am

Good luck on the race!

If you have the time, you should try and hop on over to Maui. There’s a red sand beach there that’s amazing. And Io valley is also really sweet, but most people overlook it.

Mich Says:

December 1st, 2008, 11:04 am

Right now I am focusing all of my energy on quitting smoking. So far, so good. After this, though, I am going to put more effort into diet and exercise, starting with cutting out as much sugar as possible and going from there. I eat meat, but not a lot, and I am starting to introduce more plant matter into my diet. It’s difficult to make these kinds of diet changes, though, because my husband is deployed and my son is a picky eater. I am basically cooking for one person, which is not an easy thing for me to figure out. I usually make food for many people (as we usually have friends out) and don’t quite know how to figure out how to cook in smaller portions yet. Something to work on. Thanks for this entry!

Shandy Says:

December 1st, 2008, 12:19 pm

I think this is good advice for any season, but particularly one in which over-indulgence is the norm. I like the fact that it doesn’t say, “Don’t eat that.” I can’t stand all that advice that starts with the idea of “surviving” the holidays. Why in the world would you approach the season of good cheer as something to be struggled through and survived, like a prisoner of war death march? People are too hard on themselves. Hari hachi bu doesn’t mean not enjoying yourself; it means quitting before you stop enjoying yourself and feel sick. I think I’ll be writing that on the palm of my hand before any parties this year.

Fit Bottomed Girls Says:

December 1st, 2008, 12:44 pm

I read the Okinawan Diet book a few years ago and loved it! It totally convinced me to eat more sweet potatoes, too!

My plan is to maintain, maintain, maintain. Which basically means that I’ll be running more in order to have a few extra holiday treats. :)

Eric Hamm Says:

December 1st, 2008, 12:53 pm

Hey Leo, I’ve been trying to keep myself from over indulging as well, this season. These are solid principles you layout and ones that I practice myself. I think the only area that really needs improvement for me is eating more plants. I have a few fruits and veggies a day, but not as much as I’d like or feel to be optimal.

Great stuff, Leo! Keep it going through the new year! Eric.

Liz Says:

December 1st, 2008, 13:10 pm

Hey Leo,

Great post! My husband and I have also taken the “why wait till Jan 1 to get in shape” approach. I’m intrigued by your metobolic-conditioning strength circuits, I know you are planning to give more details on your plan later but can you give me some more info about what you do for this? I’m somewhat experienced in the gym and in running (although I’m not too fast;) but I want to up the ante and am looking for something new. Thanks!

Valerie Says:

December 1st, 2008, 13:43 pm

Great article. My December plans to counter the over-eating and under-exercising propensity is to bike over 130 km. I biked 130 for November and I want to beat that.

I like the idea of 80% full too. I’m going to try to implement the “Never Get Full” thinking over the holiday season.

Donna Reiss Says:

December 1st, 2008, 14:26 pm

What is the Story of Stuff?
When I saw this short video I was shocked at our consumption patterns of our society I featured this in my newsletter to bring awarness to the problem..

I also Agree with Ellie to bring awarness to what we want to see happen as appossed to what’s wrong and nothing changing. Connect with Annie from its extraction through sale, use and disposal, all the stuff in our lives affects communities at home and abroad, yet most of this is hidden from view.

The Story of Stuff is a 20-minute, fast-paced, fact-filled look at the underside of our production and consumption patterns. The Story of Stuff exposes the connections between a huge number of environmental and social issues, and calls us together to create a more sustainable and just world.

It’ll teach you something, it’ll make you laugh, and it just may change the way you look at all the stuff in your life forever.

http://www.storyofstuff.com/

Maura Says:

December 1st, 2008, 14:33 pm

I find it fascinating how meat-eaters get so defensive and aggressive about their eating habits around vegetarians or those with plant-centric diets. Other than the PETA-types, I find most vegetarians to be non-judgemental and accepting of their non-vegetarian bretheren. Maybe the real key to their health is not their diet, but their attitude. :)

As for my weight during the holidays, yes, I’m losing too… I am finally ready to let go of those last few pounds and work for the shape I was in during high school.

Cynthia Says:

December 1st, 2008, 15:07 pm

Great tips!

Training for a triathlon or any endurance event is a good way to stay fit and healthy during the holiday season. I’m training for my first triathlon and am working out 5-6 days a week. This will definitely keep those extra pounds off during the holidays. I’m also conscience about what I put in my body. All the exercise means I need good fuel to replenish my body. So, that keeps me away from a lot of the junk. But I’m not perfect so I did have my share of pumpkin pie on Thanksgiving Day. But that doesn’t mean I’ll have pumpkin pie for the next 4 weeks. Moderation is the key, right?

Leo Says:

December 1st, 2008, 16:20 pm

Thanks for all the great comments! I’m glad you’ve found the post useful — especially interesting to hear from those of your who have tried the 80% tip with success!

And thank you to those who have wished me well for the marathon — much appreciated! I mostly just want to finish and have fun and, if all goes well, run at a good pace. I’m not going to break any records. :)

Beth Partin Says:

December 1st, 2008, 17:16 pm

I true am trying to lose weight during the holidays. I like the advice you give in this article.

I wonder if you’ve ever posted about doing mini-workouts–10 minutes or so. I sit at my computer a lot, so I would like some mini-workouts that I could do to limber up, especially my neck and shoulders.

Andrew R Says:

December 1st, 2008, 17:25 pm

Hey Leo,

I’m a Paleo guy myself, but even I would argue that these Okinawan diet rules are more than a great start. Staying away from the processed foods (most important) and eating much more veggies, all while being mindful of your portions is, I would say, more than half the battle. Once you get that down, all of the other decisions just really depend on you.

Although, I have to say that there is some very compelling evidence out there as to why you should ditch the grains and it’s important for your health…. had to throw it in there!

Thanks for the post!

All the Best,

Andrew R
Go Healthy Go Fit

Leo Says:

December 1st, 2008, 17:52 pm

@Andrew R: Actually, I’ve ditched grains for the short term to see what results they’ll bring. Just for a month or two.

Also, the Okinawans eat less grains than most people (about 75% of what Japanese eat), but definitely don’t go low-carb.

Christine Says:

December 1st, 2008, 18:00 pm

Great tips, I’ve also been practicing similar rules and adding more cardio for additional calories consumed.

The killer at our family gatherings are hors d’oeuvres, there are always tons of fatty options before the meal. I’m good as long as I can avoid those by running my mouth instead of stuffing it :P

Taking pictures or starting a game are also good distractions from stuffing on junk.

Wendy Aron Says:

December 1st, 2008, 18:18 pm

I nearly passed out from exhuastion just reading your tips on exercizing.

Wendy Aron, author of Hide & Seek: How I Laughed at Depression, Conquered My Fears and Found Happiness

Chris | Healthy Gaming Says:

December 1st, 2008, 18:24 pm

Thanks for the tips Leo!
I still have to plan my holiday dieting plans…

Andrew R Says:

December 1st, 2008, 19:08 pm

Hey Leo,

Nice! Yeah, I definitely get a decent amount of carbs with vegetables and fruits. I’ll be interested in seeing your results. Good luck with it!

All the Best,

Andrew R

Jeff Says:

December 1st, 2008, 19:23 pm

Great post, I’m interested in your mango-ginger tofu dish recipe. Any chance of sharing? I’ve recently become “mostly” vegetarian and I’m looking to add some variety into my diet and I love mangos

Thanks,

Jeff

dr aletta Says:

December 1st, 2008, 21:56 pm

Dear Leo,

I hate you!
Just kidding.

My Thanksgiving Day resolution is to get serious about my running program. Not a small feat for an over 50 year old woman! People like you inspire me. Thanks.

Alistair Says:

December 2nd, 2008, 5:16 am

Timely post Leo. And all the responses have been fascinating. I’ve been reminded of late that 4 or so years back I’d lost approx 15-16 kg (perhaps 35 lb), through similar rules. Not as strict, but it seemed to work. Though there were 5 rules in the end, not 2.

1) My Mum always told me I should leave the table feeling I could still eat more, comfortably satisfied, not feeling full or stuffed or bloated. So I followed that rule pretty consistently - and that is a match for the 80% rule, I think.

2) A lecture that I attended about health matters, which included diet, made the comment about keeping things simple because people were busy and anything complex just didn’t stick. The lecturer’s simple rule was “2/3 of what you eat should come from the plant kingdom”. So, I started following that guideline.

If I felt hungy, or wanted a snack, then I ate something, but tried to make it real food, not a snack food. Really, subset of rule 2, but snacking was something that was to me different from eating a main meal, so I had this rule to deal with it.

3) I drank plenty of water. With a glass of water to ‘make up for’ every coffee or beer/wine. Not religiously, but often. That is when I realised how much rubbish I was drinking, softdrink wise, and how little water.

4) I ate at regular times, and included morning tea and afternoon tea as meals. Eating fruit rather than biscuits or sweets or cakes etc.

5) And, after I read about low G.I. foods, I switched to a lower G.I. diet in general.

I’m now getting back into this for the holidays. By this time next year I’m aiming to be 10-12 kg lighter. But that is the side effect. The main goal is to be healthier, and happier. This may seem like a long time frame, but that is perhaps Rule #6. So long as the changes you make are healthy changes, don’t worry about how long it takes to lose that first pound or kilogram. I forgot these rules, and have now recovered 10 of the 15 or so kg that I lost, though it took a few years to do so. This time I hope to make the habit stick. And this time I’ve added exercise: walking and tai chi. Not quite the marathon, but it’ll do me for now 8-).

Vincent Says:

December 2nd, 2008, 5:24 am

Hey Leo,

The tips you provided are practical and they I believe that they are very useful too. The modern Western is one of the factor that people are getting sick more frequently. The obese rate is alarming too.

I have put up a statistic chart on the obese rate in US over here
http://www.healthmoneysuccess.com/423/10-tips-to-help-you-lose-weight-healthily/

Thanks for sharing the tips, Leo.

Cheers
Vincent
Personal Development Blogger

Jolanda Says:

December 2nd, 2008, 6:34 am

In addition to tip 1: the moment you begin to sigh you’re very close to the 80% level. That’s what I was told

Takumi86 Says:

December 2nd, 2008, 13:27 pm

LOL Those tips could even save for those who wants to loose their weight so much. Word of advice form this post: Staying healthy and thin is the best way for living at these days

Jen Says:

December 2nd, 2008, 23:09 pm

a little off subject!! but, speaking of Okinawa, do you speak Uchinaguchi? or know someone who does?

Jane Easton Says:

December 3rd, 2008, 9:35 am

Hi Doyle Ledbetter.

Interesting input, but have to disagree with your post about the Okinawa diet being nonsense! It’s eay to confuse an individual example with a scientific survey. What scientific surveys such as this one do are to look at large numbers of people and get a bigger perspective - a more meaningful pattern, if you like.

We all know the odd person who seems immortal - my own father in law is 95 and just like your grandfather. He was also exposed to asbestos for years - he survived but many of his colleagues died from diseases relating to it.
However, however ‘good’ your genes are, they can still be a bit of a lottery and different environments can also skew your genes, in good or bad ways - eg if you have genes to be tall but are starved as a child you won’t grow so much - similarly, if you have heart disease in your family but don’t smoke, eat well and exercise, you will vastly increase your chances of survival.

You’re in your 40s now and still fit, great stuff. My family are from Scotland and the North of England and all ate meat and 2 veg diets plus many smoked. They have all succumbed to one Western-style disease or another: heart disease (one of our biggest killers in the rich countries); cancers; empysemia and so forth. I’ve been a veggie for 15 years, 7 years a vegan. I cook and eat gorgeous, sexy food and look great for my 54 years - I’m no grey pasty stereotype and I love chocolate. but i do eat pretty close to the Okinwa diet and take regular exercise. I run, hill walk and parts of my job are pretty physical too. I’m way fitter than a lot of the teens I once taught - and way healthier than all my family.

For me, it’s about quality of life - I do these things because they make me feel fantastic for all kinds of reasons - not to be a martyr. I hope to live an active, fun life for as long as possible - I have no wish to be like my mother who defends her right to ‘do as she likes’ but after years of smoking, eating too much meat and saturated fat and not taking any exercise, is paying the price - she is in constant pain, miserable and can’t do much. Well, that’s her choice, but it doesn’t seem much of one to me. .

So go, Leo! - enjoy your food (check out the fat-free vegan and vegan yumyum sites for deluxe, healthy food ideas) and enjoy the buzz of being fit and full of energy! While you’re reducing your animal foods intake you are also helping the planet (vegans and veggies have a much lower carbon footprint) as well as being kinder and more compassionate by saving animals. The average person eats over 11,000 animals - most of them being factory-farmed (land or sea) in disgusting, barbaric ways that trah our planet’s resources.

Thomas Says:

December 3rd, 2008, 13:46 pm

I’m lucky. I hardly gain weight (I have an ectomorph body type). So I make few effort and eat almost whatever I want. On the other hand I hardly gain mass as well and need to eat a lot to develop my muscles.

My December plan: take advantage of this over-eating to gain muscles…

Herbal Remedies Girl Says:

December 3rd, 2008, 17:02 pm

It’s all about portion control. You can still eat the foods you love, only in moderation.

Lucie Says:

December 4th, 2008, 17:25 pm

Great post! If you do a more detailed post I would like to hear how you worked up to this routine (assuming you did, if not, I am even more impressed!). I am a moderately active person but I have a hard time finding a routine that really works for me. I enjoy hearing about other what other people do.

And I abide by the 80% rule and I think it is essential to managing your weight in a healthy way.

Thanks for giving me some holiday motivation!

Bong Says:

December 4th, 2008, 20:41 pm

When I was in the service, I was stationed on Okinawa for for a total of 18 years and I am very familiar with their diet and I can tell you that they do eat a lot of pork. Two of the most popular soba dishes on Okinawa are Nakami (intestines) and Tebichi (Pig’s feet or knuckles) which pack a lot of calories. These dishes are prepared by boiling these parts in a slow boil for 24 hours, constantly changing the water until most of the fat is mostly gone. Okinawans also eat a lot Bitter Melon which is believed to have antioxidant properties. But as Leo pointed out in this blog, the most important thing to remember is to take your time and eat in moderation which most Okinawans do because of their laid back lifestyle.

ManZine Says:

December 6th, 2008, 16:32 pm

don’t be strict and limit yourself to rules, it simply stresses you out! Just keep them in mind.

Don’t diet either, just make sure you don’t ‘impulse eat’ or be greedy. Eat until you are full, but could eat some more.

I never ever diet, I eat what I want, when I want. Don’t have set meal times, the body isn’t designed for it. It’s designed to eat small amounts at regular intervals.

Don’t diet, because that just demotivates you and makes you feel like your ‘dieting’ - simply keep fit. Eat what you want, but make sure burn it off!

Adam,
http://www.manzine.tk

Elements Fitness Says:

December 7th, 2008, 1:05 am

Nice post Leo.
I take a slightly different approach during the holiday season. Knowing that I’m going to eat more during this time of year I’ve worked the extra calories into my yearly training cycle. So instead of fighting it, I make use of the fact that I’ll be eating more and simply start a functional mass gain cycle every December.

By the end of January I’ve leaned up again (combining running your own fitness studio with intense training and a good diet really burns of that extra fat) but I’ve usually gained 1 or 2 kilos of muscle to play with.

Dan Says:

December 7th, 2008, 21:42 pm

Most people over-rate exercise in weight loss and under-estimate calorie reduction…. then are frustrated when the going is slow.

Your approach makes more sense, for physical activity do what you like, for food choices… never diet, change the way you look at food. It’s fuel and it’s only fuel. Bad fuel, bad engine, good food, good engine.

Nice post, thanks.

John Says:

December 8th, 2008, 0:01 am

Great post! A friend who recommends Pollan also suggested this one about One Bowl, which can help with conscious eating. I applaud you for conscious eating, because the same conscious approach can be applied in any area of life.

http://www.amazon.com/One-Bowl-Guide-Eating-Spirit/dp/1569246270

Mary Says:

December 9th, 2008, 17:48 pm

Loved the blog, will link it to mine in fact. I WONDER though about your fitness routine: do your arms straiten out all the way? I am curious about this when there is a lot of weight training and running and no yoga. Maybe you could had some down dogs and yoga reaching to keep your energy clear. Permanently bent elbows are going to obstruct something somewhere. I am not being judgmental, not what I want to sound like, its not where I am coming from. I teach a lot of yoga, and pilates too, and see a lot of bodies like that on men clients with the same routine as you have described. It is just curiosity.

Chris Says:

December 15th, 2008, 11:37 am

A few thoughts.
At 40% of calories from Cabs, the zone if most certainly NOT a low carb despite, despite whatever other complaints there may be with it. I do think that the author’s science is pretty murky - but I hate seeing this diet lumped in with things like Atkins.

I’d also argue that eating mostly plants makes low carb difficult.

Most vegetables are not calorically dense at all. I’d challenge anyone to overeat on squash or chard. I suspect your jaw will get tired before you get overly full.

It’s also worth noting that Pigs (i.e. pork) is the mainstay of the Okinawan diet.
http://www.wonder-okinawa.jp/026/e/pork.html

However, what their diet IS very low in, is process crap, and excessive grains. They eat tons of vegetables, fish and (naturally raised) meat.

daniel Bassett Says:

December 15th, 2008, 18:00 pm

It is not anti Paleo at all. Eating mostly fish and lots of vegetables and fruits completely fits in with the Paleo Diet. Its a choice not to eat red meats, you can, but if you choose to eat predominantly fish then that is fine as many coastal hunter gatherers probably did do.

Marcelo Says:

December 18th, 2008, 15:48 pm

Hi, Leo! Nice post, but I’m going to disagree with it a thing or two.
- Okinawans eat a lot of pork. Really. A lot. It is a staple of their diet. And they cook their most of their dishes in lard. So if you don’t eat pork or something cook in lard a couple of times a week, you aren’t really going Okinawan…
Actually, one hipothesis for their longevity lies in their high intake of fat, but try to talk about in a room full of people that believe fat is evil…
- Zone is not a low-carb diet, it is 40% carbs… that’s definetly not low.

Oh, before I forget, I got interested in your met-con circuit. Would you mind describing your strenght training routine?

Thank you!