The Okinawa Diet is an eating plan inspired by the eating habits of a group of elderly residents in Okinawa, Japan. This particular group of residents have a low mortality and disease rate, which may be the result of their diet. The Okinawa Diet is touted as a weight-loss solution that may help create more healthy eating habits in other areas of the world. Consult a doctor before starting the Okinawa Diet.
History
The Okinawa Diet was documented in the book, "The Okinawa Program" in 2002 by internist Bradley J. Willcox, anthropologist D. Craig Willcox and geriatrician, Makoto Suzuki. The book is the result of a 25-year period of research on the eating habits of elderly Okinawa residents. As of 2002, the average lifespan of Okinawa residents was 86 for women and 77 for men, according to the book.
Significance
According to EveryDiet.org, the Okinawa diet is based on the principles of four food groups based on their density. Foods are separated into featherweights like asparagus and green tea, lightweights like brown rice and fish, middleweights like lean meat and hummus and heavyweights, like desserts and fried foods. By focusing on lightweight and middleweight foods, you will be less likely to overeat because the lighter foods will help keep you full and satisfied without adding additional calories.
Breakfast
Consume green tea and Okinawa blueberry pancakes for breakfast. According to "The Okinawa Program," beat two free-range eggs in a bowl, then add 1 1/2 cups soy milk and vanilla extract while stirring. In a separate bowl, sift 2 cups whole-grain wheat flour and 3 tsp. baking powder, then add 1 1/2 cups blueberries and 3 tbsp. brown sugar. Add the wet and dry ingredients, then heat on a griddle coated with nonstick canola oil spray.
Lunch
For lunch, eat steamed asparagus, a baked sweet potato, a green salad and sweet and sour mustard baked tofu. Mix sauteed mushrooms and garlic with 16 oz. of tofu, 1 tbsp. white miso, 1 tsp. mustard, 2 tbsp. arrowroot powder and 1/4 cup minced cucumber. Mash up the mixture until it is completely smooth, then press the paste into a cake pan and refrigerate it overnight. Eat the mixture with crackers as a pate.
Dinner
Spicy tomato pasta is a dinner option while following the Okinawa Diet. Cook an 8-oz. package of whole-wheat spaghetti according to the directions on the label, then cook a 14.5-oz. can of low-sodium stewed tomatoes, a green bell pepper cut into strips, 2 tbsp. tomato paste, 1 tbsp. chili powder, 1/4 tsp. garlic powder and 1/2 tsp. basil leaves. Simmer for three minutes, then add a can of rinsed kidney beans. Mix 2 tsp. arrowroot powder with 1/4 cup water, then add to the tomato mixture. Pour the heated sauce over the whole-wheat pasta.
References
- "The Okinawa Program"; Bradley J. Willcox, D. Craig Willcox, Makoto Suzuki; 2002
- Every Diet: Okinawa Diet
- The Okinawa Diet Online
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