I recently returned from a two-week tour of China. What a fascinating place! Hiking on the Great Wall, viewing the Terracotta Warriors, cruising the Yangtze, and touring fabulous Shanghai were just a few highlights of the trip. And the people! It was hard not to notice how slender the Chinese were. After eating for two weeks as the Chinese do (we were on a tour that ate at local restaurants serving authentic Chinese food), I can see why they are so slim. The Chinese have long integrated many of the tips we’ve heard about (but rarely practice) for losing/maintaining weight:
- Use smaller plates.
We ate family style at the restaurants, and the plates were usually the size of my salad plate at home. Visually, it gave the impression of a lot of food, which was psychologically satisfying. - Use chopsticks.
Although the Chinese were proficient with chopsticks, chopsticks (especially for me) slowed down the rate of eating. This allowed my brain to tell my stomach I was full much sooner than usual. I’m ordinarily a very fast eater. - Emphasize vegetables.
Chinese food emphasizes vegetables, minimally processed with lots of green (cabbage, broccoli, bok choy, celery). Meat (chicken, duck, beef, pork) plays a secondary role to the veggies. They also eat lots of river fish (eating the small bones is a source of calcium). - Supplement with soup.
There was always soup available at our meals. If you’re familiar with the concept of Volumetrics (check out research from Dr. Barbara Rolls), you know that low-calorie soup is filling, and results in fewer calories consumed. (Disclosure: although I tried many of the soups, I did pass on Pigeon soup.) - Eat rice.
Although rice is fairly high on the glycemic index, the addition of the vegetables helps to mitigate that effect. And, there has been recent research with “resistant starch”–some of the starch in rice, potatoes, and pasta can’t be digested, and thus is called resistant starch. Cooling the food increases the amount of resistant starch. - Minimize bread and desserts.
Our guide told us that most Chinese do not have ovens. They do not eat bread (they do make steamed buns), nor do they make cake or cookies. (They do have bakeries if they need to get them for a special occasion, such as having Western guests!) And, interestingly, eating cookies or ice cream is considered childish. Most adult Chinese do not eat them. - Drink tea.
We’ve heard the praises of tea before–how the polyphenols, amino acids, and antioxidants in tea promote a stronger immune system, speed up metabolism, and increase mental alertness.
Finally, although not food-related, it is interesting to note all the walking and riding of bikes that takes place in China. Public transportation is encouraged and inexpensive. (If you saw the traffic in the cities you’d understand why.) Older Chinese routinely go to parks to practice Tai Chi, play with hacky-sacks (remember them?), and throw soft rings from one person to another and catch them around their necks. (I was invited to participate in this fun activity). Finally, the tea houses, parks, and culture offer lots of social support, which also helps lower stress which can lead to increased cortisol production and weight gain).
You’ve heard the Bangles song, “Walk like an Egyptian”? I’m going to start eating like the Chinese!
ReginaLove, that is SO great to hear! As for soy, it may help with menopause symptoms -- it it controversial. The best way to use soy is in the form of whole fermented soy foods (miso, tempeh, tamari and natto). Non-fermented soy foods such as soy mi
Agreed. I never thought I was vain until I had a mastectomy at age 39. I was devastated and told the doc I wanted to wake up with implants. Now at age 60, I am lopsided and wondering if I was just avoiding the inevitable. You get what you get and you
Sounds very interesting.
Spike, you are awesome! Love your perspective, thanks for sharing.
Being involved in the activities at the park was one of many highlights of my trip to China. Between the Tai Chi, exercises, dancing and socializing, it’s clear why mornings at the park are an integral part of so many older peoples’ daily routine.