Name: I eat TOP 5 Food and Don't Get OLD! Japan's OLDEST Fitness Instructor 92 yr old Takishima Mika
Uploaded: 2023-08-21T03:05:12.000Z
Duration: 7 min 18 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

Meet the amazing Takishima Mika, 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 Takishima's diet and find out what she eats daily to fuel her energy.

The first thing Takeshima does in the morning is wake up before 4 a.m., drink a glass of water and go for an exercise.

At 4 a.m., 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 nato. Nato 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 nato is packed with nutrition.

Just eating a 100 g 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.

Nato contains more probiotics than non fermented soybeans.

This reduces unpleasant digestive symptoms and helps your body absorb nutrients more easily.

You may think nato 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.

These 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 nato, 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.

Takeshima highlights that yogurt is good to wash down the taste of nato and she enjoys yogurt with honey.

Let's further explore her comprehensive breakfast spread.

She enjoys a refreshing salad with lettuce, broccoli, which she highlights that it's in season together with mini 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 tsukemono, 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 nukazuke, which are common household pickles fermented in a mixture of roasted rice bran, salt andkombu, 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.

Nukazuke are 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, Takeshima ensures to add some exercises.

Even when watching TV, Takeshima sits with her back completely straight and her stomach drawn in and she always walks around the house on tiptoe.

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 9% 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 Yaku is a Japanese sweetened probiotic milk beverage fermented with the bacteria strain lacticcasia bacillus Casei 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 Takishima's book and keep our lunch light yet nutritious and delicious.

Let's talk about Takeshima 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 proteins such as fish and chicken thigh curry with carrots, served with rice, cooked with salmon flakes.

She also includes tofu boiled, spinach, Korean kimchi, nato.

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 rakkyo, pickled Japanese scallion.

Each item on Takishima'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-3 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 in Omega-3 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. Spice goes very well with fish.

Nato 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 and essential vitamins and minerals.

By skipping the dressing. Takeshima 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, Takishima'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 nineties.

We can all learn something from her example and strive to prioritize our own health and well-being through the foods we eat.