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

Meet the Amazing takishi mamika the incredible 92 year old fitness instructor from Japan she's Japan's oldest fitness instructor who is still active and she's such an inspiration to all of us you might be wondering how she keeps herself healthy and energetic at her age well we're here to take a deep dive into takashima's diet and find out what she eats daily to fuel her energy so let's go the first thing takishima does in the morning is wake up before 4am drink a glass of water and go for an exercise at 4am she walks four kilometers

then in the opposite direction she jogs three kilometers and then walk another one kilometer this takes about two hours and it's an impressive way to start the day after a good workout she has breakfast at about seven o'clock in the morning her breakfast is a well-balanced meal rich in proteins and fermented foods that provide her with probiotics let's explore the specific items in her breakfast one of the key items in her diet is natto natto is a traditional Japanese dish consisting of fermented soybeans and characterized by a slimy sticky and stringy texture it has many

nutritional benefits and is extremely popular in Japan the smell may be surprising to newcomers but natto is packed with nutrition just eating a 100 gram portion you can enjoy 67 of the daily value of Manganese 48 of iron 27 of magnesium and zinc and also moderate levels of vitamin K calcium potassium and selenium among others natto contains more probiotics than non-fermented soybeans this reduces unpleasant digestive symptoms and helps your body absorb nutrients more easily you may think natto is hard to obtain but in fact it is easy to make at home all you need are

soybeans and fermented soybean powder to start the fermenting process can be easily made in a yogurt maker but those who prefer not to do it from scratch you can also buy them easily in a Japanese food store nearby along with natto she also enjoys yogurt which contains a lot of calcium a mineral necessary for healthy teeth and bones it's also high in B vitamins particularly vitamin B12 and riboflavin both of which may protect against heart disease and certain neural tube birth defects one cup also provides 28 of your daily phosphorus 10 for magnesium and 12

for potassium these minerals are essential for several biological processes such as regulating blood pressure metabolism and bone health takishima highlights that yogurt is good to wash down the taste of natto and she enjoys yogurt with honey let's further explore a comprehensive breakfast spread she enjoys a refreshing salad with lettuce broccoli which she highlights that it's in season together with many tomatoes and lean ham which is cooked without oil on a pan it is truly a balanced diet of fiber vitamins and protein another Japanese secret recipe in her breakfast is tukmano Japanese pickles that are served

with practically every traditional meal I'm sure you have encountered them in your last visit to a Japanese restaurant specifically she enjoys nukazuk which are common household pickles fermented in a mixture of roasted rice bran salt and combo which is a Japanese term for kelp seaweed whole vegetables are stirred into the mash and allowed to cure anywhere from a day to several months the resulting crisp salty and tangy pickles are then rinsed clean sliced and served nukazuka rich in lactobacillus and are said to aid in digestion there are so many different ways to preserve veggies so

why not go and pick your recipe to make your own vegetable preserve which are rich in probiotics to boost your good health in between her meals if she is resting at home takishima ensures to add some exercises even when watching TV takishima sits with her back completely straight and her stomach drawn in and she always walks around the house on tiptoe how inspiring is that now let's talk about takashima's lunch she keeps it light and refreshing with just one banana and a probiotic drink called yakult by not overeating during lunch she avoids feeling sluggish and

tired throughout the day the banana is a fantastic source of potassium providing about nine percent of the daily recommended intake potassium-rich foods like bananas help manage blood pressure by helping the body excrete excess sodium not only that but bananas are also a source of prebiotics which feed the good bacteria in our gut making them a perfect match for yakult yakult or yakurutu is a Japanese sweetened probiotic milk beverage fermented with the bacteria strain lacticacasia bacillus KCI shirota and if you're worried about blood sugar levels eating less ripe bananas is also an option so let's take

a page out of takashima's book and keep our lunch light yet nutritious and delicious let's talk about takishima Mika's Hearty dinner after a long day of teaching Fitness classes she knows the importance of nourishing her body with a healthy balanced meal her typical dinner consists of lean protein such as fish and chicken thigh curry with carrots served with rice cooked with salmon flakes she also includes tofu boiled spinach Korean kimchi natto she also enjoys a lettuce salad with tomatoes and chicken but with no dressing to complete the meal she enjoys miso soup and some beans

along with rachio pickled Japanese scallion each item on takashima's plate serves a specific purpose in keeping her healthy and energized the lean protein in her dinner provides her body with the necessary building blocks to repair and build muscle after a day of physical activity fish is a great source of Omega three fatty acids which are important for heart health and reducing inflammation chicken is high in protein and low in fat making it a great option for maintaining muscle mass while also supporting weight loss goals the rice cooked with salmon flakes adds extra protein and Omega

three fatty acids to the meal as well as some additional flavor and texture tofu is a great source of plant-based protein and contains all nine essential amino acids it is also high in calcium iron and other important nutrients boiled spinach is packed with vitamins and minerals including vitamin A vitamin C and iron Korean kimchi is another fermented food in her meal that is rich in probiotics which help to support good health and digestion the spice goes very well with fish for dinner takishima enjoys navo again natto is another fermented food that is high in protein

and contains a unique enzyme called nattokinase this enzyme may think the blood and help break up blood clots this might protect against heart disease and conditions caused by blood clots such as stroke heart attack and others the lettuce tomato salad with chicken provides a fresh and crunchy addition to the meal while also supplying fiber in essential vitamins and minerals by skipping the dressing takishima keeps the calorie count low and avoids adding unnecessary fat and sugar to her meal finally miso soup is a staple in Japanese Cuisine and provides a warm and comforting addition to any

meal miso paste is made from fermented soybeans and is rich in probiotics as well as essential amino acids and minerals overall takashima's dinner is a great example of a balanced and nutritious meal by including a variety of protein sources vegetables fermented foods and whole grains she is able to provide her body with the fuel it needs to stay healthy and strong by following a healthy and balanced diet she is able to maintain her energy levels and continue teaching Fitness classes well into her 90s we can all learn something from her example and strive to prioritize

our own health and well-being through the foods we eat [Music]