I eat TOP 5 Food and Don't Get OLD! Japan's OLDEST Fitness Instructor 92 yr old Takishima Mika

Edu-Primes

Watch I eat TOP 5 Food and Don't Get OLD! Japan's OLDEST Fitness Instructor 92 yr old Takishima Mika - Edu-Primes on Dailymotion

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00:00Meet the amazing Takeshima Mika, the incredible 92-year-old fitness instructor from Japan.

00:05She's Japan's oldest fitness instructor who is still active and she's such an inspiration to all

00:10of us. You might be wondering how she keeps herself healthy and energetic at her age.

00:15Well, we're here to take a deep dive into Takeshima's diet and find out what she eats

00:19daily to fuel her energy. So, let's go. The first thing Takeshima does in the morning is wake up

00:24before 4am, drink a glass of water, and go for an exercise. At 4am, she walks 4km, then in the

00:31opposite direction, she jogs 3km, and then walk another 1km. This takes about 2 hours, and it's

00:38an impressive way to start the day. After a good workout, she has breakfast at about 7 o'clock in

00:43the morning. Her breakfast is a well-balanced meal, rich in proteins and fermented foods that provide

00:48her with probiotics. Let's explore the specific items in her breakfast. One of the key items in

00:54her diet is natto. Natto is a traditional Japanese dish consisting of fermented soybeans and characterized

00:59by a slimy, sticky, and stringy texture. It has many nutritional benefits and is extremely popular

01:05in Japan. The smell may be surprising to newcomers, but natto is packed with nutrition. Just eating a

01:11100-gram portion, you can enjoy 67% of the daily value of manganese, 48% of iron, 27% of

01:18magnesium and zinc, and also moderate levels of vitamin K, calcium, potassium, and selenium,

01:24among others. Natto contains more probiotics than non-fermented soybeans. This reduces unpleasant

01:30digestive symptoms and helps your body absorb nutrients more easily. You may think natto is

01:35hard to obtain, but in fact, it is easy to make at home. All you need are soybeans and fermented

01:40soybean powder to start the fermenting process. These can be easily made in a yogurt maker. But

01:46those who prefer not to do it from scratch, you can also buy them easily in a Japanese food store

01:51nearby. Along with natto, she also enjoys yogurt, which contains a lot of calcium, a mineral necessary

01:58for healthy teeth and bones. It's also high in B vitamins, particularly vitamin B12 and riboflavin,

02:04both of which may protect against heart disease and certain neural tube birth defects.

02:08One cup also provides 28% of your daily phosphorus, 10% for magnesium, and 12% for potassium. These

02:16minerals are essential for several biological processes, such as regulating blood pressure,

02:21metabolism, and bone health. Takeshima highlights that yogurt is good to wash down the taste of natto

02:26and she enjoys yogurt with honey. Let's further explore her comprehensive breakfast spread. She enjoys

02:32a refreshing salad with lettuce, broccoli which she highlights that it's in season, together with mini

02:37tomatoes and lean ham which is cooked without oil on a pan. It is truly a balanced diet of fiber,

02:42vitamins, and protein. Another Japanese secret recipe in her breakfast is tsukmano, Japanese pickles

02:48that are served with practically every traditional meal. I'm sure you have encountered them in your last

02:52visit to a Japanese restaurant. Specifically, she enjoys nukazook, which are common household pickles

02:58fermented in a mixture of roasted rice bran, salt, and kanba which is a Japanese term for kelp seaweed.

03:04Whole vegetables are stirred into the mash and allowed to cure anywhere from a day to several months.

03:09The resulting crisp, salty, and tangy pickles are then rinsed clean, sliced, and served.

03:15Nukazook are rich in lactobacillus and are said to aid in digestion. There are so many different ways

03:20to preserve veggies. So, why not go and pick your recipe to make your own vegetable preserve which are

03:25rich in probiotics to boost your gut health? In between her meals, if she is resting at home,

03:30Takishima ensures to add some exercises. Even when watching TV, Takishima sits with her back

03:36completely straight and her stomach drawn in, and she always walks around the house on tiptoe.

03:41How inspiring is that? Now, let's talk about Takishima's lunch. She keeps it light and

03:46refreshing with just one banana and a probiotic drink called Yakult. By not overeating during lunch,

03:52she avoids feeling sluggish and tired throughout the day. The banana is a fantastic source of potassium,

03:57providing about 9% of the daily recommended intake. Potassium-rich foods like bananas help manage

04:03blood pressure by helping the body excrete excess sodium. Not only that, but bananas are also a

04:09source of prebiotics, which feed the good bacteria in our gut, making them a perfect match for Yakult.

04:15Yakult or Yakurutu is a Japanese sweetened probiotic milk beverage fermented with the bacteria

04:20strain Lactocasia bacillus casei shirota. And if you're worried about blood sugar levels,

04:24eating less ripe bananas is also an option. So let's take a page out of Takishima's book

04:30and keep our lunch light, yet nutritious and delicious. Let's talk about Takishima Mika's

04:34hearty dinner. After a long day of teaching fitness classes, she knows the importance of

04:39nourishing her body with a healthy, balanced meal. Her typical dinner consists of lean protein such as

04:44fish and chicken thigh curry with carrots, served with rice cooked with salmon flakes. She also includes

04:49tofu, boiled spinach, Korean kimchi, natto. She also enjoys a lettuce salad with tomatoes and

04:56chicken but with no dressing. To complete the meal, she enjoys miso soup and some beans, along with

05:01rakio, pickled Japanese scallion. Each item on Takishima's plate serves a specific purpose in

05:07keeping her healthy and energized. The lean protein in her dinner provides her body with the necessary

05:12building blocks to repair and build muscle after a day of physical activity. Fish is a great source of

05:17omega-3 fatty acids, which are important for heart health and reducing inflammation. Chicken is high

05:23in protein and low in fat, making it a great option for maintaining muscle mass while also supporting

05:28weight loss goals. The rice cooked with salmon flakes adds extra protein and omega-3 fatty acids to the

05:34meal, as well as some additional flavor and texture. Tofu is a great source of plant-based protein and

05:40contains all nine essential amino acids. It is also high in calcium, iron, and other important nutrients.

05:48Boiled spinach is packed with vitamins and minerals, including vitamin A, vitamin C, and iron. Korean kimchi

05:55is another fermented food in her meal that is rich in probiotics, which help to support gut health and

06:00digestion. The spice goes very well with fish. For dinner, Takishima enjoys natto again. Natto is another fermented

06:07food that is high in protein and contains a unique enzyme called natto kinase. This enzyme may think

06:13the blood and help break up blood clots. This might protect against heart disease and conditions caused

06:19by blood clots such as stroke, heart attack and others. The lettuce tomato salad with chicken provides

06:24a fresh and crunchy addition to the meal, while also supplying fiber and essential vitamins and minerals.

06:29By skipping the dressing, Takishima keeps the calorie count low and avoids adding unnecessary fat and sugar to

06:35her meal. Finally, miso soup is a staple in Japanese cuisine and provides a warm and comforting addition

06:41to any meal. Miso paste is made from fermented soybeans and is rich in probiotics, as well as

06:47essential amino acids and minerals. Overall, Takishima's dinner is a great example of a balanced

06:52and nutritious meal. By including a variety of protein sources, vegetables, fermented foods, and whole

06:58grains, she is able to provide her body with the fuel it needs to stay healthy and strong.

07:03By following a healthy and balanced diet, she is able to maintain her energy levels and continue

07:08teaching fitness classes well into her 90s. We can all learn something from her example and strive to

07:13prioritize our own health and well-being through the foods we eat.

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