Lessons from Okinawa in Visual Studio .NET

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Lessons from Okinawa
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In the Andes Mountains in South America, the Caucasus Mountains in the former Soviet Union, and the Hunza Valley in Pakistan, there are areas where people routinely live to be one hundred years old or more. Scientists have evidence that the secret to these people s longevity lies in a healthy lifestyle in which diet is obviously a factor. But nowhere on earth do we have better documentation of this than on the Japanese islands of Okinawa. According to doctors Craig Wilcox, Bradley Wilcox, and Makoto Suzuki, these people are the healthiest in the world. The doctors conclusions are based on a twenty-five-year study of Okinawans who have lived one hundred years or more. This study revealed that Okinawans are at a much lower risk than other people, including other Japanese, for chronic degenerative diseases including heart disease, diabetes, stroke, dementia, and several types of cancer. Okinawans eat a low-calorie, plant-based diet of about 1,000 to 1,200 calories per day. This diet is high in complex (unrefined) carbohydrates, such as those found in vegetables, fruits, and whole grains, and low in protein and sodium. They get important omega-3 fatty acids from fish, vegetables, and other plant foods, particularly soy products and freshly ground flaxseeds. They eat vegetables, soybean-based products, and fruit in abundance (ten to twenty servings per day). They stir-fry foods in canola oil, rich in omega-9 and omega-6 fats from the indigenous rapeseed plant. Canola oil is associated with a reduction in breast cancer.
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INSIGHTS FROM TRADITIONAL DIETS
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Okinawans are also physically active and participate in tai chi, traditional dance, gardening, and walking, which help control stress. The low calorie intake of the Okinawan people is truly a calorierestricted diet compared to what most people consume daily in the United States (on average more than 2,000 calories per day). In general, the Okinawans are a lean and healthy people; they are virtually free of obesity.
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The Mediterranean Diet
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The Mediterranean region including Spain, Portugal, Southern France, Southern Italy, and Greece provides perhaps the best modern-day example of a traditional diet that can promote good health and prevent heart disease, cancer, diabetes, and weight gain. What s so special about it First of all, 40 percent of the calories in a Mediterranean diet come from fat, which on the surface sounds high. But it s really not high, considering the quality of the fats. In fact this amount of fat in the form of omega-3, omega-6, and omega-9 is actually very healthy. The Mediterraneans get an abundance of these fats from fish (sardines, tuna, and salmon), avocados, walnuts, purslane, and, of course, olive oil a mostly omega-9 monounsaturated fat that decreases bad cholesterol (LDL, vLDL) and raises good cholesterol (HDL). They do use butter, but that s acceptable because they eat it in small portions, and it s a far healthier choice than trans-fat-laden margarine. Vegetables, whole grains, and beans are very popular, and Mediterranean cultures are blessed with a wide variety including green beans, beets, artichokes, asparagus, greens, onions, leeks, scallions, garlic, broccoli, cabbage, cauliflower, bok choy, rutabaga, kale, turnips, tomatoes, eggplant, peppers, spinach, carrots, squash, celery, parsley, potatoes, and mushrooms. Rice, couscous, polenta, and bulgur are the most commonly eaten whole grains. Beans include chickpeas, lentils, cannelloni, and fava beans. Lean meat beef, lamb, and chicken is usually eaten in small portions as a condiment or for seasoning. Aside from butter and cheese, which form a very small part of their overall dietary habits, milk products are not generally part of the Mediterranean diet. They get sufficient calcium from other sources including whole grains, beans, green leafy vegetables, seeds, and nuts. Interestingly, they have a lower incidence of osteoporosis than we do
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