In my first post on this topic, Passport to Slim: Weight Loss Secrets from Around the World, I talked about how (and why) other countries kick our butts all over the place in terms of staying trim & healthy. But there’s no need to despair–we can (shamelessly) steal those ideas, and use them for our own purposes, now can’t we? Below, some more international ideas…this time, not just for trimming down, but for overall health.
Norwegians have lower BMIs than North Americans and enjoy lower rates of heart disease. One reason? They eat a ton of fish. Norway is a country surrounded by ocean on three sides, so it stands to reason. They enjoy herring, sardines, trout, and arctic char. Salmon is a trademark dish for them, especially smoked salmon, which is one of my all-time favorite things to eat. So what do all these varieties have in common? They are all cold water, fatty fish. Which is the best dietary source of omega-3. Here’s why omega-3 is so awesome for us.
Here’s an interesting little tidbit: in the Netherlands, there are more bicycles (18 million) than people (16.5 million). As such, cycling is not just a form of exercise, it’s a way of life. Dutch people hop on their bicycles for daily activities like shopping, running errands, and going to work. Here’s why this is a good idea for you, too. Plus there are added benefits to using your bike (preferably an upright version with a basket) for all your in-town needs–namely: looking super-cute and European. Besides, it’s good for the environment, no?
A professor at Harvard, Dr. Normal Hollenberg, has devoted a big chunk of his professional career studying a particular indigenous population in Panama, with extremely low rates of heart disease, diabetes, and cancer. And he attributes this, at least in part, to their daily consumption of unprocessed, pure cocoa. And when I say daily, I’m talking 5 cups a day at least. Cocoa? Really? Well, it’s plausible…because cocoa is jam-packed with flavonoids (powerful antioxidants) that have been demonstrated to have a multitude of health benefits. (see my post, here, on why chocolate is good for you). After reading about this, I went out and bought a tin of high-quality cocoa…and now I’m on the hunt for a good recipe for homemade hot chocolate using that cocoa. Anyone?
The British, unfortunately, are working hard at catching up to North American obesity rates…but one thing they do right? Breakfast. A full English breakfast is a sight to behold, let me tell you. And a wonderful way to start the day. Why is breakfast a good thing? Here. Here. And here.
And speaking of breakfast…the Swiss have mastered the healthiest version of it: muesli. Muesli is a blend of oats, nuts and fruit, developed by a Swiss physician many years ago. It’s super-healthy, balanced, full of everything you need to kick-start your day…and just plain delish, besides. Particularly if you have it with yogurt (Greek being my preference), it’s hard to beat for health and toothsomeness. Yes. That’s a word.
Now, of course we can stay home and simply steal these ideas. But why not take things up a notch, and actually go to the aforementioned countries? Here’s why taking a vacation is good for you.
North Americans may be many things, but one thing we’re not? Svelte. Not on average, anyway. And certainly not compared to the rest of the world. Are there things we could learn from our friends in other countries around the globe? Why, yes. Yes there are. Join me on a little tour.
In Okinawa, Japan, they eat using this principle: hara hachi bu. Roughly translated, it’s an instruction to eat until you’re 80% full. And it’s an excellent practice to live by. There’s no reason to eat until you’re stuffed. Also, there’s a delay in the message from your stomach to your brain that signals “full”. By the time you register that you’ve had enough…you’ve already overdone it.
This is the birthplace of yoga, of course. I’m a big fan of yoga; there are a multitude of health benefits for taking up the practice. And a slimmer physique happens to be one of them. A recent study showed that long-term yoga participants have lower BMIs than other exercisers. Perhaps it’s the mindfulness training that does the trick. Because here’s what happens when you engage in Mindless Eating.
Well, you know what they say: French women don’t get fat. I’m not sure anyone has fully figured out this (highly irritating) mystery…but I have some thoughts. I imagine it has to do with portion control, taking pleasure in food, and long leisurely meals together with friends & family. Oh, and chocolate for breakfast.
It’s not entirely unique to the sun-soaked people of Greece, but the Mediterranean Diet is one we can all embrace, to improve our heart health, our waistlines, and our pleasure in food. Olives? Wine? Garlic? Yes please.
To understand why it makes sense to eat like a Brazilian, think Gisele. Think thong bikinis on the beaches of Rio. A staple on the Brazilian table is rice-and-beans. It’s a low-fat, high-protein, high-fiber choice, which helps stabilize blood sugar. A study in Obesity Research examined the Brazilian diet in detail and found that a traditional diet mainly consisting of rice and beans lowers the risk of being overweight by about 14%.
All over Italy, in cities and small villages alike, la passegiata is an enduring tradition. It’s an informal stroll around town each evening before, or after, the family dinner. Italians promenade the streets, socializing, getting fresh air and a little exercise before settling in for an evening. To my mind, it certainly beats plopping on the couch to break open a bag of chips and stare at another episode of The Bachelor.
All that spicy stuff in Thai curries and noodle dishes means there’s plenty of capsaicin in the Thai diet. That’s the substance that makes food hot…and it not only boosts metabolism, but also: you simply can’t gobble down spicy food at the same rate you can a cheeseburger. Fiery food means slower eating. And that’s a good thing for weight loss.
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