Okinawa Diet:
Live To Be 100 The Japanese
Centenarian Diet
By:Rina Ken
Copyright © 2015 by PCI Publications
All Rights Reserved
Smashwords Edition
Table of Contents
Introduction
Chapter 1: What is the Okinawa Diet?
Chapter 2: A Look at the Benefits of the Okinawa Diet
Chapter 3: Living Your Life on the Okinawa Diet
Chapter 4: Okinawa Diet Recommended Foods
Chapter 5: Delicious Okinawa Recipes
Conclusion
Please Check out these other Books from PCI Publications
Introduction
I want to first congratulate you for your willingness to want something
different and your ability to do something about it rather than sit around and
hope for it to happen. For a lot of people it is the initial step that is the most
difficult when changes are ahead. You’re a step ahead of so many other
people already.
Over the next few weeks your life will begin changing immensely. Those
changes will be much-welcomed after all is said and done, but it is still a
scary thought. Often, people fear change. It is scary when you’re unsure of
what is waiting for you on the other side. The unknown can certainly be
scary. But rest assured that the changes you encounter while on the
Okinawa diet will be more than welcomed changes that you desire to have.
Your decision to begin the Okinawa diet could possibly be the best one
you’ve made in a long, long while. A diet that began on an island in Japan
has turned into a lifestyle that has been trusted by millions of people across
the world. Almost all of those people will attest to the great changes they
have been a part of since beginning the Okinawa lifestyle. You can be a part
of that enjoyment, and it takes nothing more than your commitment and
willingness to do something differently.
This guide is your go-to source for all things related to the Okinawa diet.
This is REAL information, nothing sugar coated or deceptive. We’re not
trying to sell you anything or sell you false hopes and promises. Our goal is
to provide you with all of the information that you need to have a successful
journey on the Okinawa diet.
We’ll tell you the good, the bad and the ugly about the diet: all of the things
that you really need to know. But most of all we’ll help you learn why this
is the diet that you’ve been searching all through your life to find. We’ll fill
you in on all of the benefits that will come your way soon after the diet
begins. We’ll help you through those difficult times that come to each and
every person who is on the diet, such as holidays.
We’ll be your support and your shining light, helping you conform your life
to this amazing diet and the amazing things soon to come as a result. We’ll
give you tips and advice, ideas and all of the information that you need to
win. There’s a list of allowable foods inside of the guide. We’ve even
included delicious recipes for breakfast, lunch and dinner to get you started.
This is your complete guide to the Okinawa diet and doing it the right way.
Although you might find hundreds of other books out there that claim to
provide you with accurate information about the Okinawa diet, it seems that
many of them forget some of the most important details that people need to
know. We’re there to pick up the pieces and ensure that you have the
knowledge to succeed on the Okinawa diet.
I’ve designed this book to help people just like yourself. I guarantee that
you’ll be able to live the Okinawa lifestyle with the provided information in
this guide (as long as you’re willing to put forth the effort). But sitting there
reading it isn’t enough to get results. This book will benefit you as much as
you allow it to benefit you, which means that you’ve got to step away from
the computer screen and put this information into action. You can come
back to reread anything that you’d like, of course, and can use the book for
reference as needed. But you’ve got to put those changes into effect.
I’ve provided you the information. Now it is your turn to take a step. The
purchase of this book alone indicates your readiness and willingness to
change your life for the better so you’ve already taken that first step. Each
step gets easier and easier. Nothing happens overnight, including the
changes that need to be made with this diet. Relax just a little bit, take a
breath and understand that great things come to those who work their asses
off for it! Take each step, day by day and before you know it you’ll have
changed your life for the better with the Okinawa diet.
It is probably a good idea if you highlight the information that intrigues or
interests you as you read through this book. This will make it far easier to
go back later on and retrieve the details that you are looking for. Remember,
there are several other tools that you can put to good use as you read, such
as the comments tool and bookmark. Use your comments tool to make any
notations about a statement that you want to remember later on. Never
assume that you will remember. That’s always the best way to forget! You
might also find it beneficial to have a notepad nearby so that you can jot
down tips and hints that you want to take with you.
I’ve researched all of the information found inside of this guide, but I’m not
a medical doctor, and as a human I do make mistakes. I’ve taken every
reasonable measure to ensure that only accurate information has been
provided, but if you’re ever in doubt, speak with your doctor who can
confirm the information to you. I encourage you to also conduct your own
research about the various topics outlined in this guide. Nothing is better
than digging deep and learning the information for yourself. It gives you a
bit of reassurance that you would’ve never had otherwise. Everything
written in this guide is researched and believed to be accurate as of
publishing time.
Making the Okinawa diet transition can be one of the best decisions that
you ever make. When you’re ready, we’re here ready to guide you in the
right direction. Are you ready to make that commitment to changing your
life, for the rest of your life?
Back to Table of Contents
Chapter 1: What is the Okinawa Diet?
Take a look at these shocking statistics.
The average American consumes 1 gallon of soda per week. This equals
approximately 1.5 cans per day. The Recommended Daily Intake of sugar is
15 grams per day. Each 12 oz. serving of soda contains around 35 grams of
sugar.
The average American consumes 2.736 pounds of salt each year. This is
nearly 50% more than the recommended salt intake!
The average American consumes 110 pounds of red meat each year.
The average American female weighs 164 pounds while the average
American male weighs 190 pounds.
On the other hand, look at these statistics:
* The obesity rate in Okinawa is less than 2%.
* The average female in Okinawa is 5’3 tall and weighs 115 pounds.
* Asian residents consume slightly more salt than recommended, but
only 3% more, while Okinawans are consuming near the daily
recommended amount.
* The Okinawa diet is one unlike you’ve ever seen before. If you know
anything about countries around the world, you probably are already
aware of the fact that Asia is one of the healthiest countries in the
world. But even more interesting is the fact that it is residents of a
small island known as Okinawa in Japan that is the healthiest country
in the world, even against other Asian locations.
* The Okinawa diet focuses on the eating habits of the residents of the
island. Those who live in Okinawa (and, of course, follow the
traditional diet) have the longest lifespan and have better health than
most of their worldly counterparts. In fact, the risk of developing heart
disease is 80% less for these individuals in Okinawa than for those in
America, while the risk of developing cancer is 50% less than that for
Americans.
* Here are a few additional facts about the health/ lifestyle of the
Okinawa people that might be of interest to you.
* Okinawa is home to a greater population of residents over the age of
100 (per 100,000 people) than any other place in the world.
* Okinawa has the highest life expectancy rates for females and males
over the age of 65
* Okinawa has the highest female life expectancy (all age groups)
* Cancer, stroke, and heart disease death rates are lower in Okinawa.
This is compared to the U.S., where these are the three top causes of
death.
Aren’t these statistics pretty impressive? It is without question that
Okinawans have things all figured out. If the rest of the world followed
their habits we’d all be much better off. With this special diet, you can be
one of those people to change your life.
The Basis of an Okinawan Diet
The residents of Okinawa consume a diet that includes a great amount of
fish and seafood. Watching caloric intake is also very important, and the
usual diet consists of a mere 800 calories per day. Compared to the 2,300
calories per day average in the U.S., you can certainly understand the perks
of the diet.
When following the Okinawa diet, you’ll eat foods from the following
groups:
* Grains (pasta, corn, rice)
* Fish and Seafood (It is recommended to consume at least one serving
three times weekly)
* Tea and Water (Consume in any amount desired)
* Fresh, water-based fruits
* Fresh, water-based vegetables
* Soy based products (Tofu)
* Red Meat (Only in limited amounts)
* Dairy (Only in limited amounts)
* Alcohol (limited)
* Sugar (limited)
* Salt (limited)
The diet is based upon several different principles that focus on supply,
overall well-being and health. Okinawa diet principles include:
* Do not eat more than what is actually required by the body. Under the
Okinawa traditional diet, you’ll pay close attention to your hunger and
stop eating before you feel completely full.
* Foods consumed on the Okinawa diet should be rich in vitamins and
minerals and have a low caloric intake density. Most of the foods
consumed on the diet contain 150 calories or fewer per serving.
* You should consume at least 7 servings of fruits and vegetables each
day. It is these two products that contain essential water, fiber,
vitamins and minerals the body depends upon to thrive.
* Fish should be consumed 3 times per week.
* The amount of animal origin products consumed should be greatly
limited. Reach for vegetable proteins instead.
* Use sugar and salt sparingly.
* Drink as much water and tea as possible. Both have numerous benefits
for your health and water keeps you hydrated. Our body is made up of
90% water. It is important that we replenish the water lost through
urination, sweat, etc. Even eating foods that are water-based isn’t
enough. You need to drink, drink, and drink.
Head to any Japanese restaurant and you’ll find very few fried items, red
meats or sweets. These items offer little to no nutritional value and cause an
array of problems with your health. Okinawa residents are serious about
protecting their health and living their lives to the fullest for as many years
as possible. Refraining from eating these items can expand the possibilities
tenfold. Okinawa residents who are living the ‘traditional’ lifestyle also
avoid alcohol with the exception of a very special occasion.
Individuals participating in the Okinawa diet benefit themselves immensely,
with promised weight loss, longer life expectancy, better overall health and
a host of other exciting benefits. It takes only a short time after starting the
diet for these benefits to start showing.
Once you begin seeing the changes you will want to continue forth with the
diet and continue enjoying the many additional benefits soon to come your
way. The diet is one that is far easier to adjust to than many others out there.
Once you’ve gotten accustomed to the foods that you can and cannot eat,
and the daily activities in which you should be participating, the diet is even
easier.
There are thousands of men and women in America and beyond who
recognize the benefits of the Okinawa diet and participate in it themselves.
The diet is so popular because it works without all of the nonsense that
some diets articulate into their schemes. There are no pills or powders or
potions for you to purchase. There’s no headache and no hassle; no fads that
will drift away next month. Simply eat the right foods today, tomorrow and
in the future -- and you win.
To properly follow the Okinawa diet, you must be willing to listen to your
hunger system. When you feel yourself getting full, it is time to stop eating.
When you are 80% full, you are perfectly fine to move away from the table
and stop eating. Wait for 20 minutes, and if you still feel like you need more
to eat, you can consume nutrient-dense foods in small quantities until you
feel full.
Most people continue to eat long after the feelings of fullness have
occurred. More often than not, this is simply extra food and extra calories
that aren’t needed, not to mention extra burden to all of the organs in the
body, especially when the foods that you are eating aren’t healthy. When
you can stop yourself from overeating you are well on your way to the
delightful benefits offered by the Okinawa diet.
Okinawan traditions make each meal a social event. It is a time to talk to
family and friends and otherwise be social. Americans look for enjoyment
in their foods while Okinawans look for meaning. When you are together in
this group socializing, you’ll eat your food slower and make healthier
decisions toward the foods that go on your plate.
In addition to listening to your hunger, you’ll also need to follow a salient
points system. To follow this system you need to reduce the amount of
calories being consumed in your diet each day, increase your activity level
by performing various aerobic exercises daily and through consumption of
the right foods – ‘good’ fats, natural carbohydrates and unprocessed foods.
You’ll also need to eat lean meats, fiber-rich foods and plants while
participating in the diet. Your choice of drink is also limited, and the
consumption of water and black tea is required.
The Okinawa diet isn’t actually a diet, but instead a lifestyle and a
commitment to live your life differently.
Reducing Caloric Density
The basis of the Okinawa diet is fairly simple: you must reduce your caloric
intake to live healthier and lose weight. Caloric density is simply the
amount of calories found in each gram of food.
Foods that have a lower caloric density allow you to eat more without
adding extra calories to your body. There’s nothing wrong with eating more
if you are eating the right foods.
For the majority of people, approximately 2.5 pounds of food are consumed
on a daily basis. If we fail to meet that amount, we feel hunger pains and
often lack energy. When you constantly feel hunger pains or the desire to
eat you are much more likely to fail at your diet. We want to eat; we need to
eat. The Okinawa diet allows you to eat as long as you are carefully
watching the foods that you put on your plate.
You can easily calculate the caloric density of the foods that you eat using a
simple formula that compares the amount of food to calories. For example,
if you purchase a breakfast biscuit that is 62 grams and has 220 calories, the
caloric density would be 220/62, or 3.54.
If you want to take an even easier approach to determining caloric density
in the foods you consume, the Okinawa food pyramid is available.
These are the four categories in the Okinawa food pyramid:
1- Featherweights: Foods listed within the Featherweights category have
a caloric density level of 0.7 or less. These foods are good for you, and
can be consumed as often and in as large of a quantity as you would
like. Foods that fall into this group include water-based fruit and
vegetables such as squash, peaches, tofu and apples.
2- Lightweights: Foods that are listed in the ‘lightweights’ category
have a caloric density level of 0.8 – 1.5. These foods are allowed to be
consumed on the diet, but only in moderation. Foods that fall into the
lightweight’s category include sushi, rice, white fish and pasta. You
should not consume more than a normal-size portion of these foods
each day.
3- Middleweights: Caloric density levels of 1.6 to 3.0 fall into the
Middleweights category. You should limit the foods that fall into this
category, if you eat them at all. Examples of Middleweights foods
include soy cheese, red fatty fish and hummus.
4- Heavyweights: Foods that fall into the heavyweight category are
dangerous to your health and should be avoided as often as possible. If
you decide to consume these foods, do so only on a rare occasion. A
heavyweight food is one with a caloric density greater than 3.0. Foods
that fall into the Heavyweights category includes vegetable oil, bacon,
cheddar cheese, corn chops, donuts and French fries. Any food that is
processed will fall into this category.
When a food is processed, sugar and fat is added to the product, which
causes trouble for your health.
Following the Okinawa diet and food pyramid allows you to eat as much as
you want, as long as you are eating the right foods. It is an effective, healthy
diet that can benefit anyone who uses it.
Around 500 additional calories can be eliminated from your life when the
Okinawa diet is followed. It is as simple as choosing the right foods and
making a commitment to change your lifestyle to one that is healthier than
you currently live.
Okinawa Food Pyramid
Following the Okinawa diet food pyramid will ensure that you are able to
meet the guidelines of the diet. This food pyramid divides food into four
basic categories. The categories are designed based upon the number of
calories contained in each item. Here is a copy of the Okinawa food
pyramid for easy reference.
Exercise: The Key to your Youth
Now that we’ve talked about the food that is consumed in the Okinawa diet,
it is time to talk about exercise. As mentioned earlier you’ll need to ensure
that physical activity is a regular part of your life if you want to stay
healthy, fit and looking your best.
It is recommended that you get a minimum of 30 minutes of exercise at
least 3 to 4 days per week. It is recommended that you do a combination of
exercises so that you can work your entire body. Even if you aren’t looking
to build muscle or tone up it is important that you are getting this
recommended amount of exercise. The benefits of exercise go far beyond
muscle-building, and you can actually improve your levels of energy, your
mental process and your decision-making abilities when you exercise, and
that is just the start of the advantages you can expect to come your way.
Each day, your exercise regimen should include a different exercise than
what you did the day before. If your body becomes accustomed to the same
routine, the benefits, particularly those for weight loss, begin to diminish.
Doing the same exercises each day is also pretty boring and can cause you
to quickly lose interest in what you are doing. With such a variety of
exercises out there you can find plenty of different workouts to add to your
workout plan.
Also keep in mind that you don’t have to do the typical exercises to get
your daily dose of working out. Things such as vacuuming the floor can
count as exercise if you add a little oomph to that back and forth motion.
Housecleaning while exercising is the way to multitask, and for most
people it is a whole lot more fun than doing sets of crunches. Housework is
just one idea that you can use for your daily dose of exercise. Perhaps you
could go outside and play Frisbee with the pooch or a game of tag with the
kids.
A combination of these exercises can be used if you desire. This will keep
things fun and interesting so you won’t get bored. It is totally your choice
and you are always free to change things up as you like. When you
constantly change the way that you are doing things you are keeping the
body guessing which means that you are also getting the results that you
want. If your body becomes accustomed to the way that you are doing
things those benefits will slowly but surely begin to stop.
You will find that exercise such as walking or running are beneficial while
on this diet. You can also workout on a treadmill if you have one available.
Use light weights to help keep yourself toned and your muscles defined.
Each day choose a different type of exercise to perform, and make sure that
you are always working your entire body no matter what kind of exercises
you choose to do. If you like, you can make a schedule of each day’s
exercise and activities. This will make it easier to get a total body workout
and keep a wide variety of exercises in your life.
Since you are not consuming a whole lot of empty or needless calories
while using the diet you can actually exercise less than the average person.
For most people exercise for 30 minutes should take place at least 6 days
per week. You can see that this diet gives you just a little bit of a break from
the days you need to work out. But you still need to be active, and if you
choose to work out more than that is perfectly fine. Even still it is essential
that you maintain as active of a lifestyle as you possibly can.
Living an active lifestyle is more important than 30 minutes of daily
exercise could ever be. As the old saying goes ‘a body in motion stays in
motion.’ If you’re not using your body parts they eventually will become
practically useless. A lack of physical activity can also cause a slew of
health problems, even if you are on an amazing and healthy diet.
If you are not active you’ll feel old and worn down and there will be far
more aches and pains experienced than ever before. You want to exercise
every day, but you want to maintain an active lifestyle if you truly want to
benefit your life. The more active that you are, the better, and the better
your body will feel.
There are tons and tons of ways that you can ensure that you are living an
active lifestyle. In addition to what was mentioned above, consider
participating in a sport, walking to work rather than driving, or putting that
device down and go out for the evening with your significant other or a
group of your closest pals. So many Americans aren’t getting the physical
activity and exercise they need because they are busy on their devices with
one hand on what seems like an all-day basis. There are tons of ways to stay
active -- and trust us when we say that you’ll feel so much better when
you’re doing more than sitting around on the couch watching soap operas
and talk shows all day long.
Starting the Okinawa Diet
As we’ve said it is scary to make changes to your life. But that’s usually
when you do not know what to expect. With the Okinawa diet there is no
denying what the results of the program are going to be as long as you stick
to the plan and the diet of the Okinawa food pyramid. When you make it
you’re going to be a new and improved you; a you that is healthy, happy
and always at your best. So this should make it somewhat easier to start the
diet.
When you first start there are going to be a few discomforts. This should be
expected and is completely normal. The unhealthier your previous diet was,
the more difficult it will be when you start the Okinawa diet. When you
deprive your body of those fats and sugars that it is used to, you might feel
a bit sick to your stomach for a day to two.
It is also common to find yourself a little bit irritable. A great many of those
who change to this diet report that they are a little irritable for a couple of
days after starting the diet. The cravings for the foods that your body is
missing are probably the most difficult part of starting the Okinawa diet.
You are going to want to eat these things, and it can get pretty intense at
times. But know that this too shall pass and if you continue to resist the
temptations, things will get easier as you go along.
For most people these symptoms are mild and last for only a couple of
days. You’ve really got to put your willpower and desires to do things
differently during this time, because it is so very easy to go back to the old
way of doing things. That isn’t what you want to happen.
These are the most important things for you to keep in mind when you are
transitioning to the Okinawa diet. Also, it is important that you allow this
diet into your life on a gradual basis. If you try to do everything all at once
the side effects and symptoms will be far greater and you are only going to
make it harder on yourself. As we’ve said: one day at a time is the best way
to take things when you are making such drastic changes to your life.
You’ve just got to have that willpower and look at the bigger picture. That
is, your great health and longevity. It gets easier as you go along, and there
are other tips that you can use to make it easier. Put all of this to good use
and you will have success when you are on the diet and making the
transition.
When you get ready to start your diet, make sure that you have this guide
right there with you. This will make it easier to shop for the foods that you
can consume while you are on the diet as well as provide you with all of the
information that you need to succeed with your diet.
Back to Table of Contents
Chapter 2: A Look at the Benefits of the
Okinawa Diet
As we have mentioned, the Okinawa diet isn’t a diet per se, but instead a
way of life. When you begin implementing this newfound way of life, an
immaculate number of benefits are also found. Changing your lifestyle and
living it according to the Okinawa standards could be one of the best
decisions that you ever make towards your good health. In this chapter, we
will take a look at all of the numerous benefits that you’ll enjoy with the use
of the diet.
Being able to enjoy all of these benefits involves big changes, but the
rewards are more than worth all of the effort it takes to implement these
changes. The diet allows you to make gradual changes, so you’re never
overwhelmed your body. It can be difficult to eliminate those unhealthy
foods from your diet, especially when you try to do it cold turkey. By
making the changes gradually you can reduce the headache and the hassle.
Health Benefits of the Okinawa Diet
There are many impressive benefits offered when you follow the Okinawa
diet. These are benefits that everyone can enjoy, regardless of gender, age or
background. The sooner you start the diet the sooner you can begin
enjoying all of these benefits in your life.
A reduction in heart disease, cancer and stroke risk is perhaps the biggest
and best of the benefits you’ll gain with the use of the diet. In the U.S. these
health concerns are the leading cause of death. In Okinawa, they are the
lowest. When you eat foods that benefit your heart and provide the vitamins
and nutrients that your body needs, you are well on your way to feeling
better than you ever have before and living a full life.
A study conducted in 2007 also revealed that Okinawans were also 20.5%
less likely to die of colon cancer; 70% less likely to die of colon cancer;
60.5% less likely to die of breast cancer and 70% less likely to die from
prostate cancer.
Women who follow the Okinawa diet also a plethora of benefits that come
to them later in life. This includes a normal menopause. Any woman who
has endured menopause will tell you that it can be quite debilitating and
painful with a variety of ailments and conditions that result from this midlife ‘change.’ Following the Okinawa diet reduces the need for estrogen
therapy and aids in pain reduction. The reduction in menopausal problems
is due in great part to the soy that is consumed in the diet.
Women can also find a slew of other benefits for their health with the diet,
including lower risk of breast cancer, fast weight loss, reduced risk of heart
attack/ heart disease and many others.
The Okinawa diet is one that is high in calcium-rich foods. These foods
promote bone health, which reduces the risk of a number of different
conditions and diseases with the bones, including osteoporosis. As we age,
we become more susceptible to broken and fractured bones, especially if we
lack the calcium needed each day. This is another area of improvement
offered by the Okinawa diet: elderly people are much less likely to suffer
from broken bones and fractures.
Weight Loss
Many people choose the Okinawa diet because they want to lose weight.
The diet is one that will certainly allow for a tremendous amount of weight
to be lost in a quick amount of time. Again, this is as long as you put forth
the effort and really strive to make those changes in your life that will help
you shed that extra weight.
Not only can individuals participating in the Okinawa lifestyle enjoy weight
loss, there is also a reduction in the risk of weight-related diseases and
illnesses, including obesity and heart disease. Even when you’re not really
trying to lose weight, you can expect to shed a few pounds at a minimum.
Once you reduce the amount of calories that you are consuming, you’re
bound to lose weight.
Additional Okinawa Diet Benefits
In addition to the many health benefits offered by the Okinawa diet, there
are many other advantages that you can enjoy.
The cost of using the diet is one of its biggest benefits. Many people want
to change their lifestyle but think that it requires a lot of added expense to
an already tight budget. This is not the case with the Okinawa diet. Sure,
there are many books and supplements that you can purchase to help you
with the diet, but nothing is ‘required’ or needed to be able to use the diet.
Simply purchase foods based on their caloric intake, exercise, and you’re
well on your way to living the Okinawa lifestyle.
If you like, many of the fresh fruits and vegetables can even be grown in
your backyard. Gardening is an absolutely wonderful pastime, and nothing
is tastier than foods picked fresh out of your own garden.
The Okinawa diet is not one of those fads that are out there, nor is it a diet
that has just been thrown out to the world without any research. In fact,
there has been a great deal of scientific research put into the diet throughout
the years as well as its numerous benefits for your health.
The diet is also much easier to follow than so many of the others out there.
By using the Okinawa food pyramid you can easily choose the best foods to
eat. Opt for a diet of foods from the Lightweights and Featherweights
category of the food pyramid and you’ll never have to monitor a calorie or
the amount of food that you are putting on the plate. Perform a minimum of
30 minutes of exercise each day. It is just that simple!
As we’ve mentioned time and time again, ANYONE can use the Okinawa
diet, and that’s a definite benefit. Are you someone that wants to live a
vegetarian or a vegan lifestyle? Of course it is possible on this diet. Do you
want to stick to low carb? Also possible with the Okinawa diet.
The Okinawa diet is filled with a plethora of benefits for everyone, as you
can see. Why would you not want these benefits a part of your life?
Are There Any Disadvantages?
There isn’t a ‘perfect’ diet, so you can always expect there to be a few
setbacks to the program at a minimum. There is no exception with the
Okinawa diet. While the tremendous advantages certainly greatly outweigh
any negative point that could come along with the diet, it is still important
that you are aware of those potential negative consequences that could
affect your life. There are a few disadvantages that you might find once you
begin using the Okinawa diet. Being aware of these potential disadvantages
will certainly make it much easier for you when you start the diet.
Probably the biggest disadvantage that you’ll encounter with the Okinawa
diet is actually finding foods that you enjoy eating. The Okinawans’ diet is
certainly quite opposite of the traditional Western diet. A lot of the foods
that you love will be taken off the menu, and you’ll need to find new foods
that are acceptable on the diet that you enjoy.
Finding foods that you enjoy is a big part of any successful diet. If you hate
the food before long you’re going to go back to what you like. The great
thing about the Okinawa diet is that there are so many possibilities, so
you’ll never get bored with the meals that you are preparing, as long as you
let your creativity flow in the kitchen. You can also find great Okinawa diet
recipes that will help you create delicious meals for yourself and your
family will love to eat. Hint: we have a recipe surprise for you later in this
guide!
So, there you have it: the pros and the cons of using the Okinawa diet.
There were far more pages for the advantages of this incredible diet for a
reason: this is a diet that greatly benefits almost each and every person who
uses it with only very few minimal drawbacks. There is a good chance that
the diet could be just as beneficial to you, but there’s just one way to find
out and that is to try it out for yourself. The small disadvantages of the diet
are certainly things that you can overcome if you are serious about
changing your life and living it the healthy way.
Back to Table of Contents
Chapter 3: Living Your Life on the Okinawa
Diet
Let’s be real for a minute. Most of the people that you know probably care
nothing about living a healthy lifestyle, much less what they’re eating. Fast
food drive-thrus are a main source of their diet, and 30 minutes on the Wii
is all of the exercise they’ll get during the week. Others want to live
healthy, or at least preach about it to the world, yet they do nothing to
change their habits.
It is easy to say that you’ll be a minority while on the diet and this can be
difficult. Life is meant to (what else) be lived. You want to go out with your
friends, entertain guests at your home, and spend time with your family.
You must go to work every day to earn your keep. Of course the holidays
are also a part of life, and for most of us this means huge gatherings with
huge amounts of bad-for-you foods that are irresistibly good. Who doesn’t
pack on 5 or 10 pounds during the holidays?
When you’re on the Okinawa diet, each and every one of these scenarios
can be handled with ease if you are well-prepared. There’s no reason in the
world to stop living your life, nor is there a reason to lose track of the diet
and the standards you’re living as you go.
Here are a few tips that will help you continue to live your life to the fullest
while you also change your life to be the healthiest. Put these tips to use
throughout your Okinawa diet and you will find your success.
* Let everyone know that you are on the Okinawa diet before you even
start. It might not seem like that big of a deal to you (although it
should) but to others it really is a big deal! When your friends and
family know that you are trying to make positive changes in your life
they’ll be there to support you, and it will certainly make things much
easier since they’ll be less likely to offer you those temptations not
allowed on your diet. Those people closest to you will certainly help
you with your new diet and lifestyle if you only let them in on what
you are doing.
* If you have access to the Internet you have all of the support, guidance
and help that you could possibly need. These days there is an
assortment of things online designed for this specific diet and many
others, as well as those designed for dieting and dieters in general. You
can find blogs where you can read the journeys of other people who
are dieting, forums where you can post questions and read responses to
other questions, support and motivational websites and even those that
are designed to help you support one another online through
discussion boards and similar chat forums. It is a good idea to take
advantage of all of these great things that are found online. Almost all
of the things that you will find will be offered free of charge so there is
no worry about paying for anything.
* Understand that you must be willing to make changes when you are
dieting, even when those changes are difficult for you to make. If you
are not willing to put forth the effort and commitment, things won’t go
as planned and your diet is not going to be the success that you are
hoping for. Continuing to do the same things that you are now doing
will not work when you are on the Okinawa diet (or any other diet for
that matter.) No one is asking you to go from an unhealthy, high-fat
lifestyle to a total makeover in a day or even a week. Changes take
time and all of them on this diet should come gradually, so no need to
overwhelm yourself. However, you must be aware of the commitment
that you are making and be ready to progress and make changes little
by little.
* Learn how to relax and give yourself a break. I’m not saying that you
should allow gatherings with friends or the holidays to be an excuse
for breaking every rule of the diet, but if you do mess up, take it for
what it is and move on. Do not beat yourself up over the mistake, and
certainly do not give up on your diet. You are only human, and
mistakes are easy to make. It is for this reason that this diet and many
others make the ‘cheat day’ on a rare occasion, okay. It is hard to be
perfect all of the time and there isn’t a soul out there who is. You
aren’t either, and that is okay.
* Allow yourself a ‘cheat’ day only on those occasions when it is
absolutely necessary. On your cheat day, allow yourself one item off of
the ‘Middleweights’ or the ‘Heavyweights’ list of the food pyramid.
Do not overindulge or confuse the meaning of cheat day. This isn’t a
day to kick back and eat chocolate cake, fried potatoes, steak and
every other unhealthy food you can possibly find. Choose one item
and enjoy, then get ready to get back to your diet as scheduled. You’re
free to pick any item off of the list that your heart desires –but only
one! Pick wisely. Remember that this isn’t a day that should be taken
simply because you want to take it. Use it as a reward, or after you’ve
had a difficult time with the diet and you need to simply relieve a bit
of stress for a moment.
* You should start a weight loss and healthy lifestyle journal today.
There are many ways that you can begin and exciting journey of
journaling and the benefits of doing so are amazing. When you release
the emotions, frustrations and even the happiness that you have inside
you are freeing yourself mentally. You’ll feel so much better than you
would if you kept it all inside. Best of all, you can always go back and
look at your journal to see how things have changed, to view your
progress and to give you encouragement to keep going forward. You
can create a personal journal that you write in that is for your eyes
only if you want to ensure that your personal matters are kept private.
Or, if you prefer, you can create a blog of your journal entries and
share about your diet with people all across the world. The choice is
yours. As long as you journal the benefits are surely going to be
enjoyed.
* Just as you expect others to understand that you are dieting,
understand that they are not. Just as you want to live your life
according to the Okinawa lifestyle, they want to live their lives in the
manner that they’ve chosen. While it is nice if someone makes a
change to accommodate your needs, do not expect it all of the time.
Instead of expecting others to understand and meet your demands, do
what you need to do to ensure that your dieting needs are taken care of
no matter what the event or occasion.
* Remember that you should reward yourself whenever you reach a goal
or a milestone in your diet. When you reward yourself, whether that is
with a small treat or a trip to the mall, you will have plenty of
motivation to keep pushing forward and accomplishing bigger and
better things in your life and with your diet.
* Eat when you feel yourself getting hungry. If you wait too long to eat
after feeling hungry you are likely to eat much more than you would
have had you responded to those hunger pains immediately.
Remember the rule of backing off of the plate when you feel yourself
80% full. You never want to overeat while you are on this diet.
* Clean out the pantries and the refrigerator before you start your diet. It
is much easier to change your lifestyle and your eating habits when the
temptations are not staring you in the face. Make a list and go to the
supermarket once you have things cleaned out. Purchase all of the
foods that you will need for your new diet and lifestyle and replace the
items that you just tossed. Yes, it is difficult, but again, well worth the
trouble.
* Preparation is always essential in life and even more so when you are
dieting. When you prepare yourself, you know what to expect well
ahead of time.
Traveling and the Okinawa Diet
Travel is a normal part of our life. Every single day there are thousands of
men, women and families traveling away from their home to destinations
near and far. There are a number of reasons why people travel and many
reasons that you might find yourself needing to travel. This includes for
work, to visit family or friends, for special concerts or events, and of course
for those highly anticipated vacations. No matter what causes you to travel
away from home, it is imperative that you take your diet with you wherever
you go. Some say that taking a diet with you isn’t easy, but this just isn’t
true. When you want to do something you do it, plain and simple. You don’t
make excuses; you figure out a way for it to get done. Nothing is different
in this scenario with the Okinawa diet.
Traveling while on the Okinawa diet isn’t difficult at all. Thanks for the
foods that you can eat while you are on the diet, it is relatively easy to find
them no matter where you are at. This certainly makes it much easier to
stick with your diet when you are traveling.
Even fast food restaurants have adapted a light-side menu with selections
such as salads available for those who might not want the usual fatty fare. A
quick run to most any supermarket can produce fresh fruits and vegetables
that you can prepare or enjoy raw. Both quick, on-the-go options and those
that you can prepare yourself are available everywhere so you’re always
prepared when you are ready to eat.
While traveling to your destination you can always take along an apple or a
pear to snack on if you are taking your car or public transportation. Fresh
veggies are also great for snacking while on the go. These foods can easily
be placed inside of a seal-tight container or a Ziploc bag to accommodate
you on your journey. If you are flying to your destination, then you’ll have
a selection of airline snacks, and while it might be a special request you can
certainly take your pick of many different healthy options.
If your travel requires a stay in a hotel, you can save yourself money and
make life easier by choosing a hotel with a kitchenette. It is usually suitetype rooms that provide a kitchenette or a room with a stove for cooking
and a full-size refrigerator so you can easily store all of the ingredients for
the foods that you plan to prepare. The rooms usually do not cost any more
than a traditional room, but provide a lot of extra space, as well as the
benefit of having the kitchen available in case you want to prepare your
own meals. It is certainly worth looking into.
If your travel plans include a business meeting or luncheon where you’ll be
expected to eat, take a look at the offerings carefully and choose something
small if you are unable to find food items that you want to confidently
consume or if you are unsure of the method used to cook the items. You can
eat ahead of the luncheon or meeting to ease those hunger pains and help
you get down to business rather than pay attention to a growling stomach.
Another tip that works is to drink lots of green or black tea and/or water.
Not only will you stay hydrated, you’ll also feel fuller faster so you’re less
likely to overeat. This can also hold you over for those occasions where the
menu isn’t exactly appealing to your diet. When you are traveling and
cannot eat, the water will also help tidy those hunger pains until you are
actually able to grab a bite to eat.
To ensure that you are able to maintain your diet easily it is important that
you plan well ahead of time. The Internet makes it easy to find any
information that you need for your trip, so take advantage of what you are
being offered and plan ahead! Learn more about your travel destination
such as the typical menu and types of foods consumed in the area. Learn
more about the restaurants that are in the area and the hotels as well. When
you plan your trip ahead of time and look into things in-depth it really
reduces the stress and the hassle that you will experience and make your
travels much easier for everyone involved.
It is true that you will need to make a few adjustments to your lifestyle and
to your travels when you are on the Okinawa diet, but it is certainly possible
to take it with you and continue toward your healthy lifestyle.
Holidays and the Okinawa Diet
For most people it is the holidays that pose the most difficulty when trying
to diet. After all, it is the holidays that bring the delicious foods and big
gatherings of family and friends. These foods are so scrumptious and
certainly hard to resist. However, these foods are also those that you should
probably avoid when trying to live a healthier lifestyle. It is easy to say the
hell with your diet and give in to these cravings. You’ll certainly need to
have quite a bit of willpower.
You can do it, however, it takes only a little bit of determination, support
and a few tips to make it through the holidays with your diet still intact and
your sanity in place. You know the holidays are coming well before they
arrive. There is absolutely no denying the dates; they fall the same every
single year.
You know what the holidays bring to your family and all of the annual
traditions that you have. Whether this is lots of parties, food or alcohol, or a
combination of them all, you know what to expect. Advance preparation is
essential if you want to make it through while taking full advantage of your
diet. Just as we talked about advanced planning when you are traveling for
benefits, planning ahead for holiday celebrations is also an ideal way to
reduce stress and ensure that you can easily maintain your diet.
We’ve already mentioned that you really shouldn’t expect the entire group
to change their holiday plans because you are dieting. Think of the parties
and events that you’ll be attending for people that aren’t family or close
friends. Would you expect them to change the entire event to cater to you?
It is certainly nice if everyone is together for a healthier lifestyle, but
usually it doesn’t happen this way. For most people, the holidays are a time
to divulge in a plentiful selection of foods and even though we know better,
we oftentimes put that in the back of our mind and think about later.
And that’s okay. Rather than allow this to bring you down, get yourself into
the festivities by preparing a dish that you can enjoy and taking it to the
gathering with you. Be sure to make enough food for everyone. You never
know who will want to sample your delicious offerings, and it might just
entice someone enough to convert their lifestyle to the Okinawa way.
Whether or not you plan to prepare a dish to take with you, make sure that
you do have bottled water and/or tea with you to drink. You’re allowed only
these two drinks on your diet, and having them on hand will help you
minimize your temptations. While you can expect most of your holiday
gatherings to have water, this is not always the case and you do not want to
arrive unprepared and without at least something available to quench your
thirst.
You can also give yourself pep talks and pats on the back, thinking about all
of the advantages that you have over those people that are digging into all
of that food. Remind yourself that you have better health, longer longevity
and a host of other benefits. You’re on your diet for a reason and that is to
live healthier and to be happier. Always keep this in mind and you’ll fare
much better at those holiday events.
When you want to ‘fit in’ and enjoy at least one of your holiday favorites,
go ahead and divulge. You’ll feel much better giving into the craving
instead of trying to resist the temptation, especially when everyone else is
indulging and enjoying themselves. Look over the items available at the
holiday table and make your selection wisely. Now, this doesn’t mean that
you should fix a plate filled with a small portion of every item available.
Choose ONE item and eat a small and proportionate size of that item.
If you want to avoid hassle and headache when heading out to an event that
won’t have foods that you can eat, why not eat before you leave your
home? When you arrive at the party full, you don’t have to worry what kind
of foods will be there or that you’ll be sitting around with a grumbling and
growling stomach while everyone else is having a grand celebration. If
you’ve eaten before arriving at the holiday party, but still want to do
something while everyone is eating, you can always reach for a handful of
snack-type items.
Remember what the holidays are all about – family and being with one
another to celebrate a special event. It’s not about the gifts; it is not about
the food. Enjoy the event for what it is – a time to honor the event of the
holiday and a time to spend with those that you most cherish. Food is
delicious, but it is far from as important as the two main reasons you’ve
come together to celebrate. When you are able to take your attention away
from the food and the extras you’ll be able to put your attention where it
matters the most and you will certainly have a fantastic time when you are
able to do this.
You can do it as long as you put your mind to it!
Dining Out and the Okinawa Diet
Dining out is another area of concern for those who are on the Okinawa
diet. At one time dining out while on a diet was as difficult as finding a
needle in a haystack. Luckily, things have greatly changed over the years,
and these days the selection of restaurants offering healthier menus is great.
You will certainly find this beneficial when you want to have lunch with a
friend or simply do not want to prepare dinner for the evening.
Almost all restaurants offer a selection of salads, and many even have a
menu of fish choices. Grilled salmon and tuna are two great restaurant fish
options that you can order to help stay within your diet. Should you decide
to order a salad, remember not to add any type of dressing or croutons. Stay
away from the fried options when ordering fish, and never order French
fries or other potatoes with your meal.
It is best to avoid fast food restaurants. Generally, these restaurants use
those bad fats that you are to avoid while on the Okinawa diet, not to
mention frozen or processed foods. Rather than opt for a fast food
restaurant, choose a casual dining establishment. How about dining at an
authentic Japanese sit-down restaurant? The menu at this type of restaurant
will be exactly what you need to accommodate your diet.
When you are dining out do not be afraid to ask the server or other member
of the restaurant team about items on the menu, the kind of oils they are
cooked in, the amount of fat/calories, etc. There is no better way to have
those questions answered and all of your doubts washed away. When in
doubt, don’t be afraid to ask!
Are there steamed vegetables on the menu? While you are on this diet, they
are one of the best items that you can eat. Often, restaurants have a
selection of steamed vegetables that dieters and the healthy crowds can
enjoy, so make sure that you do look for them. They are so much better for
you than vegetables prepared via other methods and the vegetables still
have the same great tastes. Another perk of the steamed vegetables is that
they do not lose their many health benefits during the steaming process.
You will get all of the nutrients that you want and need! Poached and
steamed items are also worth having a look at, as they provide better
nutrition than foods prepared by other methods.
Speaking of vegetables, why not order a veggie plate when you go out to
eat? If steamed vegetables are on the menu, choose two or three to make a
meal from. This saves you from sitting at the table, staring at everyone else
while they eat while still keeping you on track with your healthy lifestyle
and the Okinawa diet.
Before you decide to go out to a restaurant, take the time to do your
research. These days it is simple to research restaurants by area, price or the
type of cuisine they serve online. It is free to research, and this will
certainly help you choose a restaurant that offers healthier menu options.
These days many restaurants offer a heart-healthy menu, so check your
local area to learn if something like this is available to you. By taking the
time to research restaurants in the area you’ll save yourself time, hassle and
headache while finding a restaurant that you will enjoy.
Living Life Okinawa Style
It is possible to live your life, even when you are on an Okinawan diet!
There is no reason for you to go into some sort of shell and stop living
simply because you have made the decision to live your life the healthy
way. The people of Okinawa actually have very active lifestyles. They
enjoy each day, and feel great with high energy levels. They love life and
they love taking care of themselves, and you can do the same in your life.
So many people make the mistake of thinking that living healthy or dieting
also means that you are living a boring life that prevents you from doing
anything at all. This is simply not true and you should not think that it is a
true statement. You can live the lifestyle that you want to live, even when
dieting, but you need to make a few minor adjustments. No big deal. We’ve
said it a million times over: you can do anything that you put your mind to
doing, including living a fulfilling life as you diet.
I hope this information shows you that you can do it, no matter what kind
of temptations might arise. Life is meant to be lived and while you will
certainly need to make adjustments to what you are currently doing, you
can still do all of the wonderful things that you want to do and maintain
your diet.
There are so many others out here who are living proof that you can
certainly do anything that you put your mind to doing, including dieting and
still living the fun and enjoyable lifestyle that you crave. Do not think that
you cannot live simply because you are dieting. Make those adjustments
and get out there and live your life.
Back to Table of Contents
Chapter 4: Okinawa Diet Recommended
Foods
We all know that some foods are better than others at providing health
benefits. When you are on the Okinawa diet there is no exception to this
rule. In fact, it is probably safe to say that there are foods you should be
consuming while you are on the diet in order to receive all of those great
benefits for your health. At least the Okinawans think so. Okinawa residents
regularly consume a few items that aren’t so traditional on an American
menu.
Below, find a list of the foods that are most recommended for consumption
while you are on the Okinawa diet. Residents on the island generally
consume these food items on a regular basis. Many of these foods help
contribute to the longevity of the residents as well as their good health.
There are so many different ways that you can prepare any of the foods
below. Find new recipes and experiment to keep a wide variety in your
menu and all of the health benefits coming your way. Do not stop short of
letting your creativity flow in the kitchen with these food items. The
possibilities are truly endless! Eating these foods will benefit your Okinawa
diet greatly, so make sure that you add them to your shopping list if they’re
not currently on hand at your home.
Seaweed
Residents of Asia are known for a diet that includes seaweed. It is catching
on slowly in the U.S. as sushi becomes more and more popular. Seaweed is
very popular for the Okinawa diet because it has a low caloric density and
is high in all of the things that your body needs – iron, protein, magnesium,
calcium, carotenoids and iodine, to be exact. It is also suggested that
seaweed has been used to treat some types of cancers (although there is no
research to back this claim), arthritis and the common cold and flu.
Soy
Soy is a source of protein in the traditional Okinawan diet. Research has
concluded that the consumption of soy may aid in improved heart health,
benefits to menopausal women and a decreased risk of developing a number
of different types of cancers. Soy can be used in many different foods that
you prepare.
Goya
Goya is a very bitter melon. However, instead of being served after the
meal as a desert, Goya is used in many of the main dishes created. It is an
excellent way to add flavor to the meal, and thanks to its high levels of
vitamin C and fiber, Goya can aid in digestion and serve a number of other
beneficial purposes in your body.
Sweet Potatoes
Most often called a yam in the United States, this vegetable is high in fiber,
vitamin A, vitamin B, vitamin C, potassium, iron and magnesium. You
won’t go wrong with a diet that includes regular servings of sweet potatoes.
In fact, in Okinawa, many people serve them each day instead of rice.
Sweet potatoes can help keep cholesterol levels in control as well as help
people with type 2 diabetes better manage their condition.
Gobo
Fiber is very important to include in your diet. It aids in digestion, keeping
bowel movements regular. In addition, fiber also controls blood sugar
levels, which means you’ll feel fuller longer. Gobo, a root vegetable, tastes
great and is loaded with fiber.
Fennel
Although many spices are not allowed in the Okinawa diet, fennel is one of
the exceptions. Not only is it added to a number of different dishes, it is also
eaten as a vegetable. According to research, fennel can help treat heartburn,
gas and upset stomach while also aiding in weight loss efforts.
Konnyaku
This low-calorie Japanese jelly is delicious, high in calcium and fiber and
low in fat and calories. The jelly is made up of about 90% water, with
Glucomannan the remaining ingredient. Konnyaku is great for the treatment
of constipation, and it can also help clean your stomach.
Turmeric
Turmeric is an herb that is found in the tea in Okinawa. Turmeric has a
number of potential healing properties, which has increased the popularity
of the herb in the states. Turmeric can be used to add flavor to almost any
dish. The health benefits of turmeric include reduced risk of cancerous cell
growth, leukemia prevention, Alzheimer’s disease prevention and it also
works as an anti-inflammatory agent.
Hechima
Hechima is a tasty squash that is high in proteins, vitamin C, carotenoids,
folate and more. The regular consumption of Hechima can help fight off
cancer-causing cells.
Hihatsu
This is a pepper that is used to flavor foods. Many people also use it to top
their foods with. Hihatsu has benefits which include the treatment of
problems such as gout and stomach issues.
Shiitake Mushrooms
Shiitake Mushrooms are high in protein, fiber, niacin, vitamin A, vitamin C,
and vitamin D. The mushrooms contain all 8 of the essential amino acids
that our body needs, as well. Shiitake mushrooms can be eaten alone or
added to a number of different dishes. There has been substantial research
conducted on the health benefits of the mushroom. Research claims that the
mushrooms may have anti-cancer properties, although additional research is
needed before these claims can be fully substantiated.
Mugwort
Mugwort can be found in tea served in Okinawa. It is used as a spice and is
believed to have medicinal properties that include the treatment of
depression, insomnia, restlessness, neuroses, and anxiety. There’ve been a
number of studies conducted on the benefits of Mugwort which also support
the ingredient as a treatment of infectious diseases.
While these foods are certainly among the best that you can eat while you
are on the Okinawa diet, this is far from a complete list. You’ll find an
abundance of other delicious food items that you can enjoy while on the
diet. Do not limit yourself to any of these additional items, but certainly do
not deny yourself the pleasures and benefits found when you consume the
list of items above.
Back to Table of Contents
Chapter 5: Delicious Okinawa Recipes
Fish is the main source of protein for those in Okinawa. Fresh vegetables
and fruits are also popular staple items found in traditional Okinawa dishes.
The fish that is used is always prepared using a non-fatty method. This
includes raw fish, such as sushi, boiled and grilled. You’ll need to avoid
alcohol and most of those sweet treats you reach for to satisfy your sweet
tooth. You’ll also want to avoid most red meats while on the diet. Salt
should not be used. Instead, herbs should be used to season foods. As
mentioned, water and tea are the two drink choices allowed in the diet.
It is recommended that you eat five small meals per day instead of the
traditional breakfast, lunch and dinner, however, if this is not something that
can fit into your lifestyle then three meals per day is acceptable. Your daily
food consumption should come from 50% carbohydrates, 20% protein and
30% fats.
Most of the foods prepared on the Okinawa diet do not use oil. When oil is
needed to prepare foods, olive oil is the staple cooking oil. This oil can be
used to prepare almost any kind of food, and it is much lighter than
vegetable and other types of oils. Vegetable oil should not be an item that
you have inside of your pantry once you begin the diet.
Breakfast on the Okinawa diet is one that is light but filling. A morning
meal consisting of blueberry pancakes and a tall glass of green tea and an
apple is a common breakfast. Of course, this is just one of the many
different types of breakfasts that you can enjoy when on the diet, so do not
limit the possibilities. Lunch and dinner are usually served with rice, sweet
potatoes or tofu.
Sweet potatoes are served more often than rice in the Okinawa diet, but you
can rotate them as often as you would like. Be sure that you also add Tofu
to the diet as much as possible because it is also amazing for your health.
Generally a soup or broth is also consumed prior to eating this meal, but it
is not always required. It is a good idea to enjoy the soup, however, since
the Okinawa soups are lower in fat and still taste great. They’ll help you fill
up faster so you’ll eat less of the big meal and maintain the standards of the
diet.
When choosing foods for your diet make sure that they are all lean proteins,
low-glycemic carb levels and essential fats. You will need to monitor the
foods that you are consuming carefully to ensure that you are eating what
you are supposed to be eating.
Your Okinawa diet is easy to follow when you use the food pyramid. Find
the Okinawa food pyramid in this guide and make good use of it. Reference
it often until you are accustomed to the foods that you can eat. You can
even print it out to take with you if you would like. Whatever makes things
easy for you!
Keep these guidelines in mind when choosing your meals. The following
recipes all conform to the guidelines of the Okinawa diet standards and help
you to ensure that you are eating the healthiest, most delicious meals that
you can prepare. Prepare them with confidence and enjoy every single bite
of your dinner!
Okinawa Diet Breakfast Recipes
Breakfast is a very important meal. To start your day off right, it is
important that you eat a delicious, filling breakfast. Here are 5 great
breakfast recipes that will help you to have a great start to your day. Each
recipe follows the Okinawa diet guidelines so you can take each and every
bite with confidence.
Ingredients:
Breakfast Pizza
This delicious recipe makes 4 servings.
Ingredients:
For Dough:
1 T. Extra-Virgin Olive oil
1 ½ C Water
1 T. Sugar
2 ¼ C Flour
1 tsp. Active Dry Yeast
For Topping:
½ C. Olive Oil
1 C. Dried Thyme
1 T. Salt
1 C. Toasted Sesame Seeds
Directions:
Place the water and yeast in a bowl. Let dissolve for about 5 minutes.
In another bowl, mix the flour and salt and mix well. Add sugar and blend.
Pour in olive oil and knead with hands. Add in the yeast water as you
continue to knead the dough.
Lightly flour a working surface. Knead the dough for 10 minutes until soft
dough is formed.
Get another bowl and add extra virgin olive oil. Add the dough to the bowl.
Cover so that the dough will rise. Allow the mixture approximately two
hours. The dough should double in size when it is ready.
When the dough is ready, divide it into four separate bowls. Give these
balls an additional half hour to rise.
Preheat the oven to 400 degrees F.
Flatten the balls of dough. Roll to form a circle shape. It should be about 10
inches in diameter.
Meanwhile, mix the topping ingredients together using a wooden spatula.
Combine the thyme mixture with the extra-virgin olive oil until creamy
texture forms.
Add each dough circle to a baking sheet. Press down with the palm of your
hand.
Spread the topping mixture over the top of each of the circles of dough.
Cook in the preheated oven for 7 to 10 minutes.
Serve.
Salmon & Asparagus Omelet
Make this delicious omelet in the morning and the rest of your day is set up
for greatness!
Ingredients:
6 oz. Salmon
2 Eggs
2 T. Diced Onion
1 tsp. Low-fat Milk
½ tsp. Canola Oil
1 Spears Asparagus, steamed
½ T. Parsley
1/3 tsp. Lemon Juice
¼ tsp. Dill
¼ tsp. Chives
Directions:
Heat oil in a skillet on medium-high heat.
Sauté the onions for two to three minutes. The onions should be translucent
when they come out.
Toss in the garlic, asparagus, and the lemon juice and sauté an additional
two to three minutes.
In a bowl, mix the eggs, chive, dill, parsley and milk. Add egg mixture to
the vegetable mixture and allow to set.
Add salmon to the skillet and turn heat down to low.
Add eggs. Cook for 3 minutes.
Fold omelet in half. Cook for an additional two minutes.
Serve.
Fruit & Nut Oatmeal
This recipe makes two delicious servings of oatmeal.
Ingredients:
½ Apple, core removed, peel removed and diced into cubes
½ C. Oats
¼ Mango, peel removed and diced into cubes
1 C. Fat-free Milk
1 tsp. Sunflower Seeds
1 tsp. Almonds, sliced
Directions:
Mix the oats and milk in a microwave safe bowl.
Microwave for two minutes using the high setting.
Toss in the sunflower seeds and the almonds and mix well.
Top with apple and mango.
Serve.
Blueberry Pancakes
Blueberry Pancakes are one of the traditional breakfast items served in
Okinawa. This delicious recipe makes four fluffy pancakes.
Ingredients:
Nonstick Cooking Spray
1 ½ C. Blueberries (use fresh)
2 Eggs
2 ½ T. Brown Sugar
1 tsp. Vanilla Extract
3 tsp. Baking Powder
1 ½ C. Soy Milk
2 C. Whole Grain Flour
Directions:
In a bowl, mix the eggs and sugar until well blended.
Add the soymilk and vanilla extract, stirring slowly to mix evenly.
In another bowl, mix the baking powder and flour.
Ad blueberries and mix thoroughly.
Add the flour mixture to the egg batter and mix well.
Spray a skillet with the nonstick cooking spray. Heat on medium high heat.
Pour ¼ cup of the batter into the skillet. Cook until bubbly, then flip and
repeat.
Serve.
Mediterranean Omelet
This tasty omelet serves 2 to 4 people.
Ingredients:
4 Eggs
1 tsp. Extra-Virgin Olive Oil
2 Garlic Cloves
1 T. Fresh chopped Parsley
1 Red Bell Pepper, diced
2 Oz. Crumbled Feta Cheese
2 T. Skim Milk
1 Tomato, diced
2 Green Onions, chopped
1 tsp. Lemon Juice
¼ C. Chopped Kalamata Olives
1 T. Fresh Chives
Directions:
In a bowl, mix together the lemon juice, olive oil, bell pepper, garlic,
tomato, green onions, and parsley. Allow to stand for 3 to 5 minutes.
In a separate bowl, mix the milk, chives and eggs.
Heat a skillet over medium heat. Add half of the egg mixture. Cook for 2
minutes.
When edges are browned, add one-fourth of the vegetable mix to one side.
Add feta and fold omelet to cover.
Cover the pan. Let the eggs cook for an additional two minutes.
Repeat steps above for the remaining egg mixture until it is all gone.
Serve.
Lunch Recipes
Lunch should be quick and easy while still being enjoyable. For most
people lunch is often grab and go style, thanks to work and hectic
schedules. The following recipes are all easy to prepare and taste amazing
while maintaining the standards of the Okinawa diet.
Mediterranean Chicken Salad
This Chicken Salad makes enough to serve 6 people a 1 ½ cup serving size.
It is so tasty, low in calories and very filling.
Ingredients:
2 T. Olive Oil
2 T Feta Cheese, crumbled
1 T. Honey
1 Can Garbanzo Beans, drained
2 T. Kalamata Olives, cut into quarters
1/3 C. Lemon Juice
¼ tsp. Fresh ground Black Pepper
2 T. Fresh Mint, snipped
2 Tomatoes, cut into wedges
2 T. Fresh Bail, snipped
2 C. Chicken Breast, cut into chunks and already cooked
5 C shredded Lettuce
Directions:
For Dressing:
Combine the basil, mint, pepper, lemon juice, oil and honey together in a
jar. Cover and shake.
Add lettuce to a large platter.
Add the prepared chicken breasts to the lettuce.
Top with olives, cheese, tomatoes, beans and drizzle with the dressing.
Shrimp Saganaki
In about an hour you can prepare this tasty recipe. This recipe makes 4
servings.
Ingredients:
½ C. Feta Cheese, crumbled
¼ tsp. Salt
1/8 tsp. Ground Black Pepper
12 Shrimp, peeled and deveined
5 Scallions, sliced
½ C. Greek Chardonnay
2 T. Lemon Juice, divided
1 T. Extra-Virgin Olive Oil
1 Jalapeno Pepper
1 Fennel bulb, core removed and chopped
Directions:
In a bowl, add the shrimp and coat with 1 tablespoon of the lemon juice.
Sprinkle in the salt.
In a large skillet over medium high heat, add the oil. When hot, add the
Jalapeno pepper, fennel and the scallions. Cook for 3 to 6 minutes, or until
the mixture has browned and is soft.
Add the wine and stir. Cook an additional two minutes.
Add shrimp to the fennel mixture. Cover and cook for 4 to 5 minutes.
Place the shrimp on a plate. Add the feta, pepper and lemon juice to the
pan. Stir and heat until cheese melts. Top on the shrimp mixture.
Serve.
Sesame Soba Noodles
In less than 30 minutes you can prepare this traditional Okinawa noodle
dish and enjoy a healthy, fulfilling meal that can be enjoyed by everyone in
your home or office. This recipe makes 2 servings.
Ingredients:
1 tsp. Sesame Seeds
1 T. Sesame oil
2 T. Soy Sauce
2 T. Fresh Cilantro Leaves, chopped
1 Garlic Clove, pressed
2 Hard-Boiled Eggs, sliced
8 Oz. Soba
1 T. Sugar
2 sliced Green Onions
¼ C. Rice Wine Vinegar
1 tsp. Grated Ginger
Directions:
Cook noodles according to the package direction. When done, rinse under
cold water after draining.
In a bowl, mix together the ginger, garlic, rice wine vinegar, sugar, soy
sauce and the sesame oil.
In a separate bowl, mix the green onions, sesame seeds, cilantro, noodles
and the rice wine vinegar mixture.
Top with the sliced eggs.
Serve.
Lime Curry Stir-Fry Tofu
This dish combined the delicious flavors of sweet and sour together for an
incredible taste you’re sure to love. This recipe makes 4 servings.
Ingredients:
1 Lb. Zucchini, diced
2 T. Peanut Oil
½ C. Fresh Basil, chopped
1 Red Bell Pepper, diced
1 T. Fresh Ginger Root, minced
1 Can Coconut Milk
3 T. Lime Juice
2 T. Red Curry Paste
2 T. Maple Syrup
1 pkg. Firm Tofu, cut into pieces
Directions:
In a wok, heat the peanut oil on high heat. Add tofu and stir-fry until it is
brown. Remove the tofu and set aside.
With the oil left in the wok, add the curry paste and ginger. Toss in the red
bell pepper and the zucchini and cook for one minute.
Add the maple syrup, soy sauce, coconut milk, lime juice and the tofu.
Bring mixture to a simmer, and then reduce heat. Cook until vegetables are
tender.
Add the basil. Mix well.
Serve.
Nori Soup
Another tradition served in Okinawa is Nori, or seaweed. This recipe serves
6.
Ingredients:
2 Qts. Water
1 Can Sliced Water Chestnuts
1 Egg, beaten
¾ tsp. Sesame Seed Oil
1 Cube Chicken Bouillon
1 Lb. Pork, ground
4 Green Onions, chopped
3 Sheets Nori, broken
Directions:
Brown the pork in a skillet on medium heat. Drain the oil and add water.
Bring the mixture to a boil and reduce heat to medium. Simmer mixture for
20 minutes.
Add bouillon cubes and allow to dissolve. Toss in water chestnuts and Nori.
Add the egg and salt.
Remove from the stove. Add the sesame oil and onions.
Serve.
Dinner Recipes
Dinner is also an important meal in the Okinawa diet. You might want to
stay customary and start your dinner meal off with a delicious soup. As a
bonus, we’ve included a few soup recipes to get you started.
Soup Recipes
Miso Soup
It takes only 10 minutes to prepare this traditional Japanese soup. This
recipe makes 4 servings.
Ingredients:
2 T. Green Onions, chopped
¼ C. Miso Paste
1 ½ tsp. Dashi Granules
½ C. Tofu, cubed
8 C. Water
1 T. Dried Seaweed
Directions:
Bring water to boil in a pot. Add the Dashi. Mix well.
Add tofu. Drain seaweed and add it to the pot. Allow mixture to simmer for
two minutes.
Place the miso paste in a bowl. Add half cup of the Dashi into the bowl and
mix until smooth.
Turn off heat. Add miso paste to the pot.
Add green onions.
Serve.
Tofu and Mushroom Soup
This is another quick and easy recipe that tastes great and starts any meal
off the right way. This recipe makes 4 servings.
Ingredients:
1 Egg, whisked
4 Oz. Mushrooms, sliced
2 T. Green Onion, chopped
4 C. Vegetable Broth
6 Oz. Tofu, cubed
½ C Leafy Vegetables, chopped
4 T. Miso Paste
Directions:
Bring broth to a boil in a saucepan. Add the vegetables, tofu and the
mushrooms. Stir well. While you are stirring, add the egg. Cook mixture for
two minutes, and then remove from heat.
Place a half cup of broth into a bowl. Add miso paste. Fork the mixture to
stir and soften the paste.
Add miso paste to the pot and stir.
Add onions to top of the soup.
Serve.
Provencal Artichokes
This is a quick and easy recipe to prepare. This recipe makes 4 servings.
Ingredients:
½ C Olives, chopped
½ C. Chopped Onion
1/8 tsp. Salt
2 Garlic Cloves, chopped
1 T. Olive Oil
½ C White Wine
2 Tomatoes, chopped
3 T. Water
½ tsp. Salt
2 Pkgs. Artichoke Hearts
1 Lemon Zest
Directions:
In a skillet, heat 1 tablespoon of olive oil on medium-low heat.
Add the onion, garlic cloves and salt in the oil. Cook 5 minutes.
Add wine and reduce the mixture by half.
Add artichoke hearts, lemon zest, salt, tomatoes and stir.
Cook mixture, without a cover, for 6 to 8 minutes.
Add basil, salt and pepper and the olives.
Serve.
Eggplant with Dill and Yogurt
This is an easy recipe to prepare that offers a slew of health benefits and a
great taste. This recipe makes 4 servings and is ready in less than one hour.
Ingredients:
1 Lb. Eggplant, chopped
3 Garlic Cloves, unpeeled
¼ C Olive Oil
3 Shallots
¼ tsp. Salt
¼ tsp. Pepper
½ C. Walnuts
½ C. Plain Yogurt
½ tsp. Fresh Dill
Directions:
Preheat the oven to 400 degrees.
On a baking sheet, add the eggplant, garlic cloves, olive oil, shallots and the
salt and pepper.
Bake in the preheated oven for 30 minutes.
Add the walnuts to the mixture and toss.
Bake an additional 10 minutes.
Allow mixture to cool.
Squeeze the shallots and the garlic from skins. Chop and add to the
eggplant stir.
Add yogurt, salt, pepper and the dill.
Serve.
Napa Cabbage Casserole
Chinese cabbage is eaten throughout Asia and is even more popular in
Okinawa. This recipe is often prepared in the winter time, but can be
enjoyed year round. This recipe makes 6 servings.
Ingredients:
1 ½ T. Soy Sauce
Olive Oil Spray
1/8 tsp. Sea Salt
1/8 tsp. Ground Black Pepper
1 C. Mozzarella Cheese (low-fat)
1 ½ Lb. Scallop Meat, broken
¼ C. Chopped Parsley
4 T. Breadcrumbs
½ Napa Cabbage, chopped and divided
Directions:
Preheat the oven to 350 degrees,
Heat the white portion of the Napa cabbage in a skillet on medium high
with the scallops. Allow mixture to cook until the liquid begins to boil.
Reduce heat and cook for an additional 10 minutes.
Add the other portion of the Napa cabbage. Cook for 5 minutes.
Add salt, pepper and soy sauce and stir.
Add the breadcrumbs, stirring until the liquid is thick.
Add the olive oil to the bottom of a casserole dish.
Add the mixture.
Top with mozzarella cheese and bake for 15 minutes or until cheese edges
have slightly browned.
Top with parsley.
Serve.
Goya Vegetable Stir Fry with Okinawa Pork
This recipe makes 8 servings. While it should not be consumed regularly, it
is a great meal for a bi-weekly or less often menu, and there’s no question
that you’ll love the taste!
Ingredients:
1 Lb. Cubed Pork
½ sheet shredded Nori
1 tsp. Sake
3 Eggs
4 Green Tomatoes, cut into quarters
1 Goya Melon, sliced and diced
10 Green Onions, chopped
3 C. Tofu, cubed
2 Sweet Potatoes, peeled and cubed
2 T. Soy Sauce
Peanut Oil
Directions:
Add tofu and soy sauce to a bowl. Allow the soy sauce to absorb the tofu.
Add oil in a wok. When heated, add the sweet potatoes, the pork and the
green tomatoes. Fry.
Remove from wok. Add an additional small amount of oil if needed.
Add the soaked Tofu, Nori, green onions and Goya. Stir fry.
Beat the eggs in a bowl.
Add eggs with the Dashi and mix with the tofu and green onion mixture.
Stir fry again for 3 to 4 minutes, or until the eggs set.
Combine all of the mixture together.
Add sake to the top.
Serve on top of a bed of rice.
Zucchini & Teriyaki Salmon
This delicious dinner is also scrumptious and healthy. This recipe makes
two servings.
Ingredients:
2 Salmon Fillets
2 T. Canola Oil
Teriyaki Sauce, low-sodium
4 Scallions, chopped
Sesame Seeds
Directions:
In a Ziploc bag mix 5 tablespoons of the teriyaki sauce together with the
fish. Allow to marinate for 15 to 20 minutes.
In a skillet on medium-high heat, toast the Sesame seeds.
Drain the fish from the marinade.
Place the salmon in the skillet and cook on each side for 5 minutes using
medium-low heat.
Remove salmon from the skillet.
Add the scallions, oil and zucchini to the skillet.
Sautee the mixture for 4 to 6 minutes, or until brown.
Add 2 tablespoons additional teriyaki sauce, top with sesame seeds and
serve with the prepared salmon.
Be sure to try each and every single recipe feature in this guide. Each meets
all of the Okinawa diet food pyramid requirements and you’ll love the great
tastes!
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Conclusion
The Okinawa diet is the ultimate diet that each and every American should
mimic. The proof is out there. The research has been conducted. Okinawa
residents are healthier than Americans, have fewer problems with their
weight, and are at a greatly reduced risk of developing health conditions
common to cause death amongst Americans.
The reason for that has a lot to do with their diet and the foods that they are
eating. By changing your eating habits to those used by Okinawa residents
you can reduce your risk for these diseases, lose weight and so much more.
It is safe to say that the Okinawa diet is one unlike any of the many others
out there. It is that uniqueness that makes it a diet worth your look. There’s
little question that it will work for you.
Almost anyone who follows the diet notices benefits starting in as little as a
few days. This is a diet that does more for you than you could ever imagine.
The diet is a lifestyle, and the way that you live on this diet certainly is to a
higher standard than most.
We’ve outlined all of the many perks that you get with this diet, and with
research regularly conducted there is no doubt that there are far more
benefits that have yet to be discovered. It only makes sense to transform
your life and start living it the right way. The way of the Okinawans is the
best way to live your life. This is a diet that is easy to maintain, perfect for
men as well as women, and those of all ages and all backgrounds.
We hope that this book has provided you with the in-depth information
needed to decide if this is the right lifestyle for you, and we hope that
you’ve learned plenty about the diet. Our hope is that we can help as many
people out there as possible.
We’ve given you the information, the motivation and the know-how. Now
the rest is up to you. Are you impressed with the benefits of the diet to
make changes in your life? You should be. The first step is always the
hardest step. We understand. Can you make a commitment to the diet and
other changes that you must adhere to on a daily basis? You can take things
day by day as long as you have made that commitment to yourself and to
the diet. If you can answer yes to these questions, then you are well on your
way to great success with the Okinawa diet.
Now without further ado, start changing your life and live the Okinawa
way! There’s no better way to live a healthy, long and happy lifestyle.
Please Check our other Books from PCI Publications on the next page.
Please Check out these other Books from PCI Publications
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