ARTICLES · HEALTH + WELLNESS

This may be a familiar scenario played out in hundreds of homes across South Korea as people struggle to stick to a healthy diet that leaves them energized, agile and disease-free.

Back in the “good old days” when we tended the fields or walked with the cattle or cooked for the family, the body’s constant physical activity was a buffer against any dietary indiscretions that could deflect us sideways.

But the twin factors of lack of exercise and unhealthy dietary choices are resulting in soaring rates of obesity, overweight, high blood pressure and diabetes in South Korea and around the world.

THE BASIC PRINCIPLES

With the body of evidence mounting about the value or danger of certain foods and the continual emergence of new “weight loss” diets, it is easy to get confused with what to eat and what to avoid. But unlike fads and fashions that have come before, let’s look at the facts that speak for themselves.

Dieticians and nutritionists agree that excessive intakes of refined carbohydrates, especially sweetened cold drinks and fruit juices are associated with obesity and NCDs (non-communicable diseases).

“Choose a diet rich in grain products, vegetables and fruits and one that is low in saturated fat, fat and cholesterol and moderate in sugar and salt”.

WEIGHT + NUTRITION

In many cultures a big, healthy body is a sign of robust health and strength. But nowadays our changing food habits may also result in being overweight and at the same time being malnourished! That’s because of the “empty calories” phenomenon found in many convenience foods such as French fries, cakes, chocolates and pastries. These foods can be described as energy dense (too many calories) but nutrient poor (not enough vitamins and minerals).

So in the category of “Things That Your Mother (or Grandmother) Was Right About All Along”, you should really take your vitamins. Vitamins and minerals lubricate the wheels of our metabolism, helping the chemical reactions in our bodies run properly. Among those biochemical processes aided by nutrients is the regulation of sugar and burning of fat. For this reason a generous daily helping of vegetables (3-5 servings) will ensure an adequate vitamin and mineral supply.

A New England Journal of Medicine study of 120,000 participants over a four year period found that the foods most associated with adding weight were french fries, potato chips, sugary drinks, meats, sweets and refined grains. The foods most associated with shedding weight were yogurt, nuts, whole grains, fruits and vegetables. Why would that be so?

Take the example of nuts and french fries.

02

The cooked starch of french fries is quickly broken down. The french fries cause a spike in sugar in the bloodstream. The french fries causes the body to secrete insulin, leading to hunger signals, so you eat more at your next meal.

The result is that you lose 0.30 kg on the nuts but you gain 1.50 kg. with the french fries.

Source: New England Journal of Medicine

KOREAN FOOD CULTURE

Grandma’s good advice was usually complemented by a preparation of nutritious food made as her parents did.

According to a study on the effect of the Korean traditional diet (KTD) in Hypertensive and Type 2 Diabetes patients, the KTD is generally characterized by a variety of fermented soybean products and vegetable-based foods, which are rich in bioactive compounds that promote cardiovascular health and glycemic control. (“A traditional Korean dietary pattern and metabolic syndrome abnormalities.” Song Y, Joung H)

There is a lot to be said for the way food was obtained and prepared the old fashioned way:

01No added chemicalsMost food was grown organically before the arrival of chemical fertilizers and pesticides.02Minimally processedAll the nutrients in the freshly harvested food were retained.03Easily processed by the bodyThat is what our bodies have been accustomed to over thousands of years.04Highly nutritiousThe body can assimilate and extract more readily the nutrients in the food.05Locally grownFits to our genes and personal psychology.06Prepared with loveMade with care by mother or grandmother.

MODERN EATING

As urban life becomes increasingly complex and time bound, we look for quick, easy-to-grab foods that are more convenient. Moreover, these foods are often delicious and cheap on the budget.

Unfortunately statistics in the USA reveal the rates of obesity have increased steadily over the last 30 years, a time period that has witnessed an explosion in the numbers of fast food restaurants, vending machines and convenience stores.

In South Korea we are just around the corner. Recent studies show that 15.4% of the male high school student population is overweight, and 13.1% of the female high school student population is overweight, which indicates a gradual increase over the last few years (Ministry of Education Science and Technology, 2009)

Peaceful and undisturbed sleepHigh energy the whole dayNo need for excessive supplements or medicinesStrong appetite before all mealsDigestive system strong and fully functionalRecover quickly from any illness or ailmentBody feels lightMind feels joyful and content

PRACTICAL GUIDANCE

You may make up your own rules but here is a sampling from a variety of experts:

01Eat in moderation02Choose foods that look like they did when they came out of the ground—the less the food is processed the better it is.03Get some exercise04Rise with the sun and sleep during darkness05Fast periodically06Drink plenty of water07Eat in a relaxed, happy frame of mind

PUT HEALTHY LIVING INTO PRACTICE

Experience simple, wholesome living at Ananda Karnika in Wanju. Our residential retreat combines gentle yoga, meditation, fresh juices, nourishing vegetarian food, natural wellbeing practices and restorative time in nature.

014 days · 3 nights02Yoga + meditation03Fresh juices + vegetarian meals04All levels welcome

Explore the retreatView upcoming dates

✓

Living healthily is as important as earning money and getting a good education. Our life quality increases one hundred fold when we are healthy and energetic. Healthy eating is a major component of a healthy life. Healthy eating must go together with right exercise and right thinking. Balance is the mantra for healthy eating—eating in moderation. A balanced diet is the best way to ensure an adequate intake of essential nutrients.

Using the food pyramid as our guide there is no reason why we cannot attain and maintain optimal health through wise eating habits.