HEALTHY LIVING IN JAPAN J E S S I C A C O X

HEALTHY LIVING IN JAPAN J E S S I C A C O X

WHY IS BEING HEALTHY IMPORTANT? It affects every aspect in our lives Energy Work life Social life Mental health Physical health You ll have a happier mood Become sick less frequently More positive outlook BASICALLY EVERYTHING WILL BE BETTER.

DISCUSSION-BASED SESSION We re not experts Introduce ideas and give our recommendations Different regions of Gifu Add your ideas!

THREE SECTIONS 1) Food Healthy konbini options Buying healthy foods Meal prepping 101 My favorite healthy recipes 2) Staying Active Home exercises Hikes near Gifu Local gyms or clubs Meetup.com Walking/running 3) Mental Health

HEALTHY KONBINI OPTION #1 Konjac Rice and Canned Fish What to buy: 1 can of saba in water 1 pack of mannan rice 1-2 sheets of dried nori Soy sauce, if needed If you can t handle the fish smell/taste, you can substitute the saba for an onsen tamago. Nutrition: Calories: 400kcal Protein: 21g Fat: 19g Carbs: 40g Fiber: 7g

HEALTHY KONBINI OPTION #2 DIY Konbini Salad What to buy: 1 bag of lettuce (dark green leaves instead of shredded cabbage) 1 package of cucumber or tsukemono 2 hard boiled eggs 1 pack of prosciutto (cured with salt, so no added fillers) Nutrition: Calories: 297k Protein: 30g Fat: 13g Carbs: 15g Fiber: 5g

HEALTHY KONBINI OPTION #3 Oden Mix and match different things, but stay away from the deep-fried stuff! Konjac and daikon are filling since they have a lot of fiber. Add flavor with hot mustard (karashi) or citrus salt/pepper mix (yuzu-kosho) What to buy: Oden Ingredient / Total kcal Daikon 12 kcal Medium egg 76 kcal Shirataki noodles 76 kcal Fish cake 56 kcal Konjac 15 kcal Yaki-chikuwa (grilled fish cake) 75 kcal Kombu-maki (kelp) 10 kcal Gyusuji (beef tendon) 33 kcal Cabbage roll 55 kcal Tsukune (chicken meatballs) 115 kcal

FINDING HEALTHY FOODS This is surprisingly difficult in Japan! Our favorite places to shop: Amazon.jp (oatmeal, chia seeds, quinoa) iherb (supplements, foods, natural personal care items) CostCo Bodybuilding.com (Protein powder) Mayabazaar.net (dried lentils and beans) Theflyingpig.com (Costco items online) Themeatguy.jp (foreign foods) Local markets http://gifu-kiwami.jp/en/asaichiarea/ Tip: Learn about the seasonal foods in Japan

MEAL PREPPING 101 1. Pick a day! 2. Decide on the meals! 3. Buy containers! 4. Start cooking!

MY FAVORITE RECIPES Sweet potato fries Sweet potato, red lentil, and carrot soup Egg white oatmeal Protein oatmeal Oatmeal blueberry muffins Quinoa, oatmeal, black bean veggie burgers Protein pancakes Egg roll in a bowl Quinoa stuffed peppers Homemade burritos Smoothie bowls Homemade hummus *If you re interested in any of these recipes, let me know! I ll send them your way!

STAYING ACTIVE 1. Home exercises 2. Hikes near Gifu 3. Local gyms or clubs 4. Meetup.com 5. Walking/running

CREATE A GYM AT HOME! Ideas: Exercise bands for leg/arm exercises Pull-up bar Olympic rings Bodyweight exercises Youtube exercises videos Phone apps (Couch to 5K) Yoga with Adriene BE LIKE THEM!

HIKING NEAR GIFU Luckily we live in a prefecture full of beautiful nature trails. These are some of our favorite hikes: Nakasendo trail (Tsumago to Magome) Kamikochi (Japanese Alps near Hida) Mt. Kinka Mt. Ena Mt Yoro Mt. Gozaisho.

LOCAL GYMS OR CLUBS Gifu Memorial Center Your school's weight room Try weight lifting! CrossFit Rock climbing gyms Martial arts classes Talk with locals! Facebook

MEETUP.COM Free website Connects locals with similar interests: Sports Language exchange Hiking Cooking

WALKING/RUNNING 10,000 steps a day Couch to 5K program Fitness watches 5K, 10K, Half Marathons, and Marathons

KEEP IN MIND. Nutrition is VERY important when it comes to being healthy Even if you are exercising every day, if you aren t putting good things into your body, you won t see any progress. Eat out less and cook more Try to eat vegetables at every meal Use an app like myfitnesspal to track calories/protein More fiber = more full

MENTAL HEALTH Take "me" time Disconnect Journal Try meditation TED Talks Hobbies Plan for your future Multiple JET Counseling services are available Don t be afraid to reach out

REMEMBER It s important to try to stay healthy, but of course we are human and sometimes we fall off the wagon. In that case...

THANK YOU FOR PARTICIPATING! Do you have any more questions? We will be uploading all the presentations from today on the gifujetsweebly website for you to check out whenever you want. Don t be afraid to contact us about anything health related we d be happy to help!

WORKS CITED: Konbini lunch ideas from: https://savvytokyo.com/3-diy-healthy-convenience-store-lunch-ideas/