Prática de Shadowing: How Japan escaped Obesity while America got Fat - Aprenda a falar inglês com o YouTube
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15 years ago, I moved from Texas to Japan.
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15 years ago, I moved from Texas to Japan.
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I quickly had this weird feeling that something was off about the people here.
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I couldn't quite put my finger on it at first,
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but the more I looked around,
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eventually I realized what it was.
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Nobody's fat.
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Since 1960, the obesity rate in America has skyrocketed from 12% to over 40% today.
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That means America's obesity rate is almost 10 times Japan's obesity rate of just 4.5%.
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The average American would be considered fat in Japan.
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You're like an even American medium level fat,
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you are completely fat here.
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I didn't realize it because I was fitting in like Australian people.
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But then when I came back to Japan,
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I noticed that I was fat.
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It's way easier to lose weight in Japan than in the States.
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But why?
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What's Japan's big secret?
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KWAHI JAPANESE PEOPLE!
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There's a million things it could be.
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Maybe it's green tea.
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Or maybe it's lower smoking rates in Japan.
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Actually, no. Smoking rates are higher in Japan.
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25% of Japanese men smoke,
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but only 13% of Americans do.
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Maybe more people go to the gym here.
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Actually, no. Only 3.3% of people have a gym membership here,
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while 21% of Americans do.
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Maybe it's because everyone eats fermented soybeans for breakfast.
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Actually, it's way simpler than that.
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The whole food environment is just different in certain key ways.
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In Japan, you actually cannot make excuses getting weight.
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But maybe in the States,
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maybe it's not the case because you're surrounded by lots of food traps.
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When I came to Japan all those years ago,
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I basically just ate whatever looked good and I was losing weight.
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So let's say you wake up,
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you get ready for the day,
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and you're off to get a good breakfast.
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What are your options?
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Well, per person, there are 15 times as many fast food establishments in America compared to Japan.
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So the average American's breakfast options might look like...
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Hotcakes and sausage, our own egg McMuffin, the breakfast burrito.
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For breakfast at Denny's, the Super Slam.
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Single-handedly.
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The worst croissant I've ever put in my mouth.
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McGrittle.
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Ooh, it's sweet.
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What the f***?
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All of our favorite foods.
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So there's plenty of McDonald's you can go to here in Japan,
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but Japan also has over 4,000 rice bowl establishments.
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At places like Yoshinoya, for just $4,
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you can get what is actually a quite traditional Japanese breakfast.
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A small bowl of rice,
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fermented soybeans, roasted fish, and miso soup.
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Well, let's say you don't have much time and so you just want to grab something quick and go.
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The answer?
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Convenience stores.
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7-Eleven.
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Wow, this is so grossy.
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Do I come to Japan just for the 7-Eleven?
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More and more people are posting online about how in love they are with Japanese konbinis,
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convenience stores, and for good reason.
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They actually have a huge selection of pretty decent food.
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So here's what you can get for about $9 USD.
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Fish simmered in miso, ramen style eggs,
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a rice ball, roasted chicken,
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a salad, and a green tea.
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And they have many other things like a decent selection of roasted fish,
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fruits, salads, and even low calorie stuff like these noodles made of tofu.
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The pre-prepared foods are also quite decent like fish with mushrooms and radish,
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chicken gizzards with green onion,
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shrimp and squid with broccoli,
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boiled eggs, and steamed chicken with pickled veggies.
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The bendos are a little bit more junky but they're much better than American options.
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So the first key difference is convenience.
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Convenience doesn't always mean junk.
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However, the average American convenience store doesn't have many options of reasonably healthy things to eat.
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You might be able to get some nuts or a protein bar,
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but other than that, it's just chips,
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candy, processed food, and some fried stuff sitting under a heat lamp.
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So yeah, of course, super health-conscious Japanese people don't get all their meals from a convenience store.
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Only if I'm too busy and I have no time to cook.
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The thing is that the overall standard for food in Japan is much higher in general,
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so even the convenience stores have reasonably healthy choices.
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Japan has about 55,000 convenience stores,
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meaning Japan has almost 10 times as many convenience stores per square kilometer than America,
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which is great because from what I've seen,
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Japanese people, or at least Tokyo people, are extremely busy.
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Japanese people in general sleep way less than Americans,
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which is actually very unhealthy,
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yet they're still much thinner.
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So yeah, there are healthy restaurants and supermarkets in the US.
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But when it comes to cheap,
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quick and convenient food, it's often very unhealthy.
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In Japan for lunch, I have the option to buy some fried junk or go to McDonald's for lunch,
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but it's often just as easy to say walk into Matsuya
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and get something like a bowl of rice with some stewed beef,
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a half boiled egg, some kimchi,
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and a bowl of miso soup with plenty of pickled ginger of course.
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Even if you're getting some actual sweets here,
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they're just not as sweet as America's.
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If you go to any one of these cake places around here,
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an American would be like,
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wow, why is it not sweet enough?
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Whereas a Japanese person would go to America and go,
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why is it so sweet?
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It's going to be a disease.
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Everyone is eating this stuff.
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It's sweet!
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When I first got to Japan,
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I thought most things weren't sweet enough.
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Now, after living in Japan for more than a decade,
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when I visit America, most things taste way too sweet.
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A lot of things are sweeter,
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a lot sweeter than in Japan.
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For example, yogurt is very sweet.
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Too sweet.
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It was like a dessert level.
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According to 2021 statistics, the average Japanese person eats half the sugar of Americans.
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Americans eat 33.7 kilograms of sugar per year,
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but Japanese people only eat 17.7 kilograms.
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The thing with sugar is that the reason people eat too much sugar is
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that they want a lot of sugar because they eat too much sugar.
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This 2016 study found that after just two months of people doing a low-sugar diet,
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cutting their simple sugar intake by 40%,
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they started to rate sweet foods as significantly sweeter,
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as much as 40% sweeter than before.
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That's exactly what happened to me.
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At first, Japanese sweets didn't taste sweet enough,
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then I got used to it,
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and now they taste plenty sweet.
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So I think the Japanese just eat less sweet,
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less caloric things, and they eat less of it.
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The soda cups are just smaller here in Japan.
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This is a large cup at McDonald's in Japan.
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This is an American Small.
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The American Small is actually slightly larger than the Japanese Large.
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And of course the American Large is about twice as big as the Japanese Large.
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Even the milk is way smaller.
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This is the standard size of milk here.
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Next take a look at this.
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The selling point of this sweet drink is actually that it's small.
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It says Nomikiri Saizu, meaning a size you can finish.
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and these half-sized drinks are in most of the vending machines.
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Hey, why'd you get this small one?
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I think this size is too much for me,
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so I can finish this.
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But this one's only 10 yen more.
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You could've gotten like… Yeah.
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This one's like twice as big.
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It's too much and I don't want to waste it.
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You don't want like a giant drink?
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You don't want to get like as much drink for your money?
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No. No one in Japan drinks a big gold.
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You can't even get it anywhere.
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Now that's what I call a large.
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I couldn't find any big gulps in Tokyo,
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but I could find these tiny cans of soda.
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Who the f**k drinks this s**t?
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If you go to a restaurant in Japan,
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what percentage of the people would you say are drinking soda?
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Oh, I think less than 10%.
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Only water and tea?
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Yeah, I think so.
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Ah, that's better.
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So Japanese people just don't drink that much soda.
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The average person here drinks 30 liters of soda a year,
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but the average American drinks five times that much, 154 liters per year.
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So for example, with this vending machine,
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if you didn't want anything sweet,
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five different types of unsweetened tea,
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you can get water, and then there's black coffee.
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By the way, these vending machines are everywhere.
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Japan has the most vending machines per person on the planet,
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around 4 million, or one for every 30 people.
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Next is key number three, school lunch the Japanese approach to feeding their school kids is completely different from America.
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Do the teachers even eat this stuff?
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They don't eat this one.
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They don't, they don't touch it.
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So I'm half American.
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Well, I went to elementary school in both Japan and the United States.
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In the United States, the food was just junk food.
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We had tater tots, we had sloppy joes.
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It was like everything bad for you.
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Chocolate milk.
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In middle school, we would get chocolate milk.
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Chocolate milk for what?
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Just like, if you want chocolate milk, go ahead.
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Serve for lunch at a high school.
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Students in Woodbridge, New Jersey say the food is inedible.
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Some high school students who are so sick of their school food,
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they've started a protest movement against it.
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In 1970, the law changed.
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Schools could now turn to private,
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for-profit companies to feed their students.
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In American schools, it's common to have plenty of processed foods on the menu.
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You cut back on everything.
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Salary supplies, the food.
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But if we go over and take a look at Japan,
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school lunches are planned out by the school's designated nutritionist.
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And they are made from scratch every single day.
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If you're in Japan, every meal is meant to be healthy.
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Vegetables, rice, some fish, some meats,
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and a little bit of pickled vegetables.
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So that by the time you're 16,
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17, 18, you're not going to be fat.
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It would be very rare that you're going to see a child that's fat in Japan.
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I think that carries you your whole life.
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It sets your diet.
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You got like a nutrition education that actually worked.
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Yeah.
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The fourth key is portion sizes.
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The portion sizes are generally just a little smaller wherever you go.
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Normal size, like meal size in Australia is usually big.
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I couldn't finish eating them,
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but then I got used to it.
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And I actually gained 12 kg there.
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So that's like 25 pounds.
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I think there's two big reasons why Japan doesn't take the
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American approach of giving you huge portions to make you feel like you got your money's worth.
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First off, don't do this in Japan.
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A big concept here is motta inai, or wasteful.
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I remember some of my friends couldn't finish eating and then like crying and eating.
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The idea came from like,
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you cannot waste the food because that's the life of plants and animals.
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Yeah, leaving food is considered bad.
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It's kind of bad manners to leave unfinished food and especially rice scattered about on your plate.
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Next, it's not really a thing here to get a container to take leftovers home.
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You're expected to finish your meal at the restaurant.
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So the average restaurant serves people reasonably sized,
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not too big portions that most people should be able to finish in one sitting.
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Most packages of snacks here are sized so that you can comfortably finish them without feeling stuffed.
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Like, look how small all these little packages of chocolates are.
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If you eat the normal American diet, you'll get fat.
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In Japan, if you just eat whatever else eats, then you get thin.
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Yeah.
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Do you think that's pretty accurate?
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Yeah, I think it's accurate.
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There are some people who are maybe starting to get a little bit overweight,
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and I suspect they're just eating too much junk food.
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So the fifth point is variety.
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It's easy to eat and drink healthy when you have plenty of options
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and when you're not getting bored eating the same handful of healthy meals over and over again.
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People can eat big portions of junk if they want,
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but it's usually just as easy to get a variety of reasonably priced, relatively healthy food.
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What I like about drinking culture in Japan is that even if you keep drinking at the izakaya,
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but you see so many menus,
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the healthy food on menu.
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If you go to America,
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fried chicken, fried potato, french fries.
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Most of the places to go to drink have decent food options.
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You can expect to get some really solid food that's actually quite healthy at a classic Japanese pub in Izakaya.
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There are about 7,500 izakayas in Japan,
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more than the total number of fast food burger chains like McDonald's or Burger King.
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Now, I'm not necessarily saying you should replace fast food with alcohol,
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but even if you're walking in somewhere planning to get drunk,
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there's all kinds of simple, healthy, and delicious dishes.
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There's one other quick point I want to touch on,
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but first let me make it clear that there are better quality food options than convenience stores,
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rice bowl chains, or izakai's, of course.
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Most Japanese people wouldn't even think of these places as healthy.
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But this isn't about optimal health.
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It's about how you can be reasonably healthy with not that much effort.
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Did you make this with vegetable oil?
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Oh, yes.
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Thanks, but I gotta watch what I eat.
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Lately, the word has been getting out about how bad vegetable oils,
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or seed oils, are for health.
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It's kind of impressive how clever marketing got us to think
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that we need to crush
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and heavily refine thousands of seeds with a long industrial process to get the oil
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that we need to cook with to be healthy.
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With high pressure, forcing out the oil to a second extraction.
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70-minute wash with a solvent.
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They wash the oil with sodium hydroxide.
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They bleach it, then use a steam injection heating process to remove the canola odor.
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Sure, you can buy vegetable oil in Japan and people do cook with it.
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But it's very interesting to note that Japanese people consume about one half of the seed oils of Americans.
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The ironic thing about seed oils is that they become more unhealthy when you cook with them,
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especially if you fry with them.
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That's because the fats are very fragile and easily break down when heated,
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which is not the case for saturated fats like,
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say, beef tallow, which are very resilient to heat.
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This brings us to the sponsor of this video,
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the seed oil-free masa chips.
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More than four years ago,
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I started investigating how in the world we got tricked into thinking that we should be eating vegetable oils to be healthy.
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Corn and sunflower oil.
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Today, seed oils or vegetable oils make up 20% of the average American's daily calories.
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And recent studies suggest that seed oils are linked to metabolic issues and inflammation in the body.
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So I've been avoiding chips for about four years now,
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ever since I learned about all the negative health effects of seed oils.
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You probably saw my two different videos on the topic.
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This is why I'm personally really excited about Monsa chips.
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They've made a delicious tortilla chip out of just organic,
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Zero seed oils.
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Now, I don't know how they got the chips so crispy and crunchy,
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but these are the most solid chips I've ever eaten.
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I can pile pretty much an entire avocado on one chip.
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Personally, something about these chips feels totally different for me.
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I actually feel satisfied, and I don't have the urge to binge them.
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And I don't feel sluggish or bloated after eating them.
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After all, think about it.
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Don't you feel better eating,
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say, corn on the cob with plenty of saturated fat-rich butter rather than some french fries
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or onion rings fried in seed oils?
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The best part is it's just a really good chip.
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