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Okinawa’s Blue Zone Secrets: Unlocking the Diet and Lifestyle for Longevity

As a dietitian, I’m often asked, “What’s the secret to living a long, healthy life?” While there’s no single answer, research highlights that diet and lifestyle are key. Among the world’s Blue Zones, Okinawa, Japan, stands out for its high concentration of centenarians and vibrant health.

The Okinawan diet, rich in fresh, nutrient-dense ingredients like bitter melon, tofu, and sweet potatoes, offers valuable insights for healthy living, especially for those in Hong Kong, where similar ingredients are readily available.

In this article, we’ll explore Okinawa’s eating habits, highlight key ingredients, and share a simple recipe for Goya Champuru (bitter melon stir-fry with eggs)—a delicious, nutrient-packed dish.

 

Food as Medicine: The Okinawan Philosophy

In Okinawa, food is viewed not just as sustenance but as “medicine of life,” or nuchigusui. This philosophy emphasises the healing power of a balanced diet. Meals are prepared with fresh, local ingredients like bitter melon, tofu, seaweed, and sweet potatoes, which are rich in antioxidants, fibre, and essential nutrients.

Okinawans express gratitude for their meals with the phrase “kusunaibitan,” meaning “become medicine.” This mindful approach encourages a deeper appreciation for food and its role in health.

 

Key Ingredients in the Okinawan Diet

Okinawan cuisine features several superfoods that promote longevity. These ingredients are not only healthy but also widely available in Hong Kong:

  1. Bitter Melon (Goya)
    Rich in vitamin C, beta-carotene, and potassium, bitter melon may help regulate blood sugar levels and reduce inflammation, making it a nutritious addition to a balanced diet. It is commonly used in Okinawa’s classic dish, Goya Champuru (bitter melon stir-fry with eggs).
  2. Tofu
    A versatile, plant-based protein source, tofu is low in saturated fat and cholesterol, making it a heart-healthy choice. Firm or extra-firm tofu works particularly well in stir-fry dishes.
  3. Seaweed
    Seaweed varieties like mozuku and kombu provide iodine, fucoidans, and other compounds believed to support immune health and thyroid function.
  4. Sweet Potatoes
    Rich in fibre and beta-carotene, sweet potatoes are a staple carbohydrate in the Okinawan diet, replacing refined grains like white rice.
  5. Shikuwasa (Okinawan Citrus)
    High in antioxidants and polyphenols, this tangy citrus fruit adds flavour to dishes and is often used in juices or marinades.
  6. Turmeric
    A natural anti-inflammatory, turmeric is used in teas and spice blends to support overall health.

 

Recipe: Bitter Melon Stir-fry with Eggs (Goya Champuru)

This healthier, dietitian-approved version uses lean pork or tofu for protein and less oil, making it light and satisfying.

Ingredients (Serves 2-3):

  • 1 medium bitter melon (200g)
  • 2 large eggs
  • 150g lean pork (thinly sliced, fat trimmed) or extra-firm tofu (cubed)
  • 1 tbsp Japanese soy sauce
  • 1 tsp sesame oil
  • 1 tsp olive oil
  • 1 tsp dashi powder
  • Pinch of salt and white pepper

Instructions:

  1. Halve bitter melon, remove seeds, slice into thin half-moons, sprinkle with salt, let sit for 10 minutes, rinse, and pat dry.
  2. Heat olive oil in a pan. Cook pork until browned or tofu until golden. Set aside.
  3. Stir-fry bitter melon in sesame oil for 3-4 minutes.
  4. Push bitter melon aside, scramble eggs lightly in the pan.
  5. Return pork or tofu, add soy sauce, dashi powder, and white pepper. Mix gently and serve.

 

Lifestyle Lessons from Okinawa

The Okinawan diet is only one piece of the puzzle. Here are other lifestyle habits that support their longevity:

  1. Hara Hachi Bu
    Okinawans practise mindful eating by stopping when they feel 80% full. This principle helps prevent overeating and supports digestive health.
  2. Gardening and Physical Activity
    Many Okinawans grow their own vegetables, which keeps them active and ensures they eat fresh, seasonal produce.
  3. Strong Social Bonds
    Community is at the heart of Okinawan life. The concept of “yuimaru” (mutual aid) fosters close relationships and emotional well-being.
  4. Relaxed Mindset
    The phrase “nankuru nai sa” reflects their belief in staying calm and trusting that things will work out.

 

Bringing Okinawan Habits to Hong Kong

Adopting Okinawan habits can be simple and practical in Hong Kong:

  • Make bitter melon a part of your diet: It’s widely available in local markets and pairs well with a variety of dishes.
  • Swap white rice for sweet potatoes: A healthier carbohydrate option that’s just as satisfying.
  • Practise mindful eating: Try the Hara Hachi Bu principle by serving smaller portions and eating slowly.
  • Strengthen your social ties: Share meals with family or friends to build connections and support emotional health.

 

Final Thoughts

The Okinawan diet and lifestyle remind us that healthy living is about balance, mindfulness, and connection. By incorporating nutrient-rich ingredients like bitter melon, tofu, and seaweed into your meals and adopting practices like Hara Hachi Bu, you can take meaningful steps toward a longer, healthier life.

Why not start today with a plate of Goya Champuru and a renewed appreciation for food as “nuchigusui,” or medicine for life?

Discover the secrets to eating well and living a longer, healthier life with personalised nutrition advice—contact us today to book your appointment!

 

 

沖繩藍色地帶的長壽秘訣：揭開長壽飲食與生活方式的奧秘

作為一名營養師，我經常被問到：「如何才能活得又長又健康？」雖然沒有單一的答案，但研究顯示，飲食和生活方式的結合是關鍵。在全球的藍區中，日本的沖繩以高比例的百歲老人和健康活力而聞名。

沖繩的飲食以苦瓜、豆腐、紫薯等新鮮且富含營養的食材為基礎，為健康生活提供了寶貴的啟示。對於居住在香港的人來說，這些食材在本地市場也很容易獲得。

本文將帶您探索沖繩的飲食習慣，介紹幾種關鍵食材，並分享一道簡單又營養的經典菜餚——苦瓜炒蛋（Goya Champuru）。

 

食物即藥：沖繩的飲食哲學

在沖繩，食物不僅僅是為了填飽肚子，而是被視為 “食物即是良藥”（nuchigusui）。這種理念強調均衡飲食的治癒力量。沖繩的餐點以新鮮、當地食材製成，包括苦瓜、豆腐、海藻和番薯，這些食材富含抗氧化劑、膳食纖維和必需營養素。

沖繩人用一句特別的感恩語“kusunaibitan”（意思是“變成藥了”）來表達對食物的感激之情。這種專注的飲食方式鼓勵人們更加珍惜食物及其對健康的重要性。

 

沖繩飲食的主要食材

沖繩飲食中包含多種促進長壽的超級食物，這些食材不僅健康，且在香港市場中非常容易獲得：

  1. 苦瓜

苦瓜富含維他命C、β-胡蘿蔔素和鉀，具有調節血糖和減少發炎的潛力，常用於沖繩的經典料理——苦瓜炒蛋。

  1. 豆腐

豆腐是一種多用途的植物蛋白來源，飽和脂肪和膽固醇含量低，是心臟健康的理想選擇。特別是硬豆腐，非常適合用於炒菜。

  1. 海藻

海藻和昆布富含碘、褐藻多糖等物質，有助於支持免疫系統和甲狀腺功能。

  1. 番薯

番薯富含膳食纖維和β-胡蘿蔔素，是沖繩飲食中的主食，取代了精製穀物如白米。

  1. 香檬

這種沖繩柑橘富含抗氧化劑和多酚。它常用於製作果汁、調味醬或作為菜肴的點綴。

  1. 薑黃

薑黃是一種天然的抗炎劑，常用於茶飲和香料混合物中，有助於支持整體健康。

 

食譜：苦瓜炒蛋（Goya Champuru）

這是經過調整的健康版本，使用瘦豬肉或豆腐作為蛋白質來源，並減少用油量，讓這道菜更輕盈又滿足。

食材（2-3人份）：

  • 1條中等大小的苦瓜（約200克）
  • 2個雞蛋
  • 150克瘦豬肉（切薄片，去掉肥肉）或嫩豆腐（切成小方塊）
  • 1湯匙日式醬油
  • 1茶匙芝麻油
  • 1茶匙橄欖油
  • 1茶匙柴魚粉
  • 少許鹽和白胡椒

做法：

  1. 將苦瓜對半切開，去籽後切成薄片，撒鹽靜置10分鐘，然後沖洗乾淨並拭乾。
  2. 在鍋中加熱橄欖油，煎熟豬肉至金黃或將豆腐煎至微脆，取出備用。
  3. 在鍋中加入芝麻油，翻炒苦瓜3-4分鐘。
  4. 將苦瓜推至鍋的一邊，在鍋中打入雞蛋，輕輕炒散。
  5. 將豬肉或豆腐放回鍋中，加入醬油、柴魚粉和白胡椒，輕輕拌勻後即可上桌。

 

沖繩長壽的生活啟示

除了飲食，沖繩人的長壽還受到其他生活習慣的影響：

  1. Hara Hachi Bu（八分飽）

沖繩人通過在感到80%飽時停止進食來進行有意識的飲食，這有助於防止過量飲食並支持消化健康。

  1. 種植與體力活動

許多沖繩人種植自己的蔬菜，保持體力活動，並確保食用新鮮、當季的食材。

  1. 強大的社交聯繫

社區是沖繩生活的核心。“Yuimaru”（互助）的概念促進了密切的關係和情感健康。

  1. 放鬆的心態

“Nankuru Nai Sa”這句話反映了他們保持冷靜並相信事情會順利解決的信念。

 

在香港實踐沖繩生活方式

在香港實踐沖繩的生活方式既簡單又實用：

  • 將苦瓜融入日常飲食：它在本地市場中很容易購買，且適合用於多種菜餚。
  • 用番薯代替白米：這是一種更健康的碳水化合物選擇，同樣令人滿足。
  • 實踐有意識的飲食：嘗試“八分飽”的原則，通過小份量和慢慢進食來控制食量。
  • 加強社交聯繫：與家人或朋友一起用餐，建立聯繫並支持情感健康。

 

結語

沖繩的飲食和生活方式提醒我們，健康生活的關鍵在於平衡、專注和連結。通過將苦瓜、豆腐和海藻等營養豐富的食材融入日常飲食，以及採用“八分飽”的飲食習慣，我們可以邁出邁向更長壽、更健康生活的第一步。

不妨從今天開始，嘗試一盤苦瓜炒蛋，並重新認識食物作為生命之良藥的深層意義！

透過個人化營養建議，探索健康飲食的秘訣，邁向長壽與健康的生活——立即聯繫我們預約吧！

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5 Dietitian-approved Foods To Fight Inflammation

By Sally Shi-po POON (Registered Dietitian)

Inflammation can be a long-term physiologic response to environmental toxins, infection, poor nutrition, stress, and aging. Chronic inflammation causes damage to body cells and eventually lead to diseases such as cancers, heart disease, diabetes, arthritis, depression, and Alzheimer’s disease. Studies have found that some nutrients from natural foods are safe and effective to help combat inflammation in the body. Here are 5 anti-inflammatory foods that I suggest:

1. Salmon
Salmon is an excellent source of omega-3 fatty acids that have been shown to have anti-inflammatory properties. A study found women who ate more omega-3 had lower levels of inflammatory markers in the blood reflecting lower levels of inflammation, which might explain in part the effects of these fatty acids in preventing cardiovascular disease. The American Heart Association recommends eating fish (particularly fatty fish) at least two servings a week, each serving is 3.5 ounces cooked. Other fatty fish like albacore tuna, herring, lake trout, mackerel, and sardines are also high in omega-3 fatty acids.

2. Beans
Beans are rich in dietary fibre, antioxidants, and anti-inflammatory compounds, which help lower the levels of C-reactive protein (CRP), one of the key markers of inflammation in the blood. Studies have found that a high fibre diet helps to reduce CRP levels. Fruits, vegetables, and whole grains also contain plenty of dietary fibre and antioxidants, which can fight inflammation.

3. Walnuts
Walnuts are packed with omega-3 fatty acids, dietary fibre, and phytonutrients that can protect against inflammation and promote healthy aging. Although nuts and seeds have anti-inflammatory benefits, they are high in calories so be mindful of portion sizes. Whilst the number of nuts per serving varies by type, a typical serving is 1 ounce (about 1/4 cup) or a small handful. One ounce of English Walnuts equals 14 halves.

4. Extra virgin olive oil
Extra virgin olive oil is the fresh juice that is squeezed directly from the olive fruit, it is credited as being one of the healthful components of the Mediterranean diet. Extra virgin olive oil is not refined or extracted using chemicals or heat, leaving it high in natural antioxidants, such as oleocanthal, which have significant anti-inflammatory properties. Although olive oil has lots of health benefits and tastes good in salad or pasta, it is energy dense so eating too much can cause weight gain. The healthy eating guideline recommends using 4 to 6 teaspoons of oil in your cooking or salad dressing a day.

5. Turmeric
Turmeric is very popular in grocery stores lately due to its promising anti-inflammatory benefit. Curcumin is the key active compound in turmeric but its absorption is poor. Consuming curcumin with some black pepper and healthy oils can enhance its absorption. It goes well with grains, beans, vegetables and white meats; and can enhance the flavour of soups and stews.

Extra tips on anti-inflammatory eating:
Foods that contribute to inflammation are the same ones generally considered bad for our health, including deep-fried foods, sugar-sweetened drinks, refined carbohydrates (such as white bread and pastries), red meat and processed meats. In general, an anti-inflammatory diet means your plate is dominated by a variety of colourful fruits, vegetables, whole grains, fish, nuts and healthy oils.

Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/5-dietitian-approved-foods-to-fight-inflammation

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5 Foods To Eat For Healthy Skin

By Sally Shi-Po Poon (Dietitian)

 

Everyone wants glowing and flawless skin. Unfortunately, as we age, extrinsic skin damage develops due to exposure to UV radiation, stress, poor nutrition, alcohol intake and environmental pollution. Although good skin is partially influenced by our genes, having a balanced diet that is packed with antioxidants can help your skin glow and maintain its youthful appearance for as long as possible. Here are my top five favourite “beauty foods”.

 

(1) Guava

Guava is super rich in vitamin C, a crucial antioxidant for wrinkle prevention as it promotes collagen formation and skin regeneration. One guava (55g) contains 125.6mg vitamin C which meets the daily requirement for adults – 75mg for women and 90mg for men. Fruits and vegetables are the best sources of vitamin C, including red and green peppers, raw tomatoes, broccoli, grapefruits, kiwis, strawberries and oranges. The level of vitamin C can be diminished by prolonged storage and cooking because it is water soluble and can be destroyed by heat. Steaming may lessen cooking losses. In general, consuming five varied servings of fruits and vegetables a day can provide adequate amount of vitamin C to meet our daily needs.

 

(2) Salmon

Salmon is an excellent source of omega-3 fatty acids such as EPA and DHA, which help to regulate inflammation, maintain skin moisture and prevent dryness. The American Heart Association recommends eating fish at least two servings a week and each serving is 3.5 ounces cooked. Preferably oily fish like salmon, sardines, herring, mackerel, eel, and albacore tuna.  Vegetarians or individuals who don’t eat fish or seafood can choose flaxseeds, walnuts and canola oil.

 

(3) Germinated brown rice

When brown rice is germinated, its nutrient content is greatly increased, such as GABA (gamma aminobutyric acid), lysine, vitamin E, niacin, magnesium, vitamin B1 and B6, ferulic acid and zinc. All these nutrients contribute to healthy skin due to their antioxidant and skin-protecting properties. Research shows that GABA can improve sleep and its amount in germinated brown rice was found to be ten times more as compared to white rice and two times more than that of brown rice.

 

(4) Seaweed

Edible seaweeds are good sources of dietary fibre, vitamins A and B, iron, zinc, omega-3 fatty acids, and phenolic compounds.  These nutrients have remarkable anti-inflammatory and antioxidant properties. Enjoy seaweeds in moderation such as in noodles, salad, soup or sushi. However, seaweeds are rich in iodine, particularly kelp; and overeating for a prolonged period of time can affect the thyroid function adversely. It is recommended to consume kelp no more than once a week.

 

(5) Turmeric

Turmeric has long been known to have anti-inflammatory, antimicrobial, antioxidant and wound healing properties. The active ingredient in turmeric is curcumin, which works by scavenging free radicals that can damage our skin cells. Fresh or dried turmeric can be added as a spice during cooking; and it goes well with soup, seafood, chicken, rice, lentils, and vegetable dishes. Other herbs and spices such as cloves, oregano, ginger, and cinnamon are also good sources of antioxidants. Whatever you like, the key is to consume a variety.

 

Extra tips for skin health:

  • Drink at least 6 to 8 glasses of fluids daily to keep your skin hydrated.
  • Limit sugar intake – sugar can speed up the signs of skin ageing by producing advanced glycation end products (AGEs). Accumulation of AGEs can affect the structure of the skin, leading to increased stiffness and reduced elasticity.
  • Drink sensibly – drinking too much alcohol can lead to skin dehydration and form wrinkles.
  • Quit smoking – smoking can fasten the ageing process of skin and contribute to wrinkles.
  • Sleep 7 to 9 hours each night to let your skin rest and regenerate.

 

Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/5-foods-to-eat-for-healthy-skin-1#slide-1

 

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