[Academic] Lecturer Chi Chang Recommends: “3 More, 3 Less” Diet + Stretching for a Healthy New Year

ORIGINAL ARTICLE：本校公共事務中心 (2023-01-21)

(English Version Powered by ChatGPT, Edited by Serena H.)

During Lunar New Year, it’s not just about lavish meals on the dining table—when gathering with friends and family, it’s hard to resist nibbling on snacks.

Chi Chang, lecturer from the Department of Physical Education and Sport Sciences at NTNU, shares the importance of adopting the “3 More 3 Less” dietary habit, paired with six simple stretch exercises—helping couch potatoes enjoying the long holiday at home with TV shows, mahjong, or mobile games while still enjoying a pleasant and healthy Lunar New Year.

Drink More Water – Less sweet drinks; More Fruits & Veggies – Less Meat; More Whole Foods – Less Processed Foods

To avoid consuming too many “dangerous foods,” Chang emphasizes the importance of proper dietary habits with her “3 More 3 Less” strategy: “Drink more water and less sweet drinks,” “Eat more fruits / vegetables and less meat,” and “Consume more whole foods and less processed foods.”

She explains that drinking more water naturally reduces the intake of sugary beverages and boosts metabolism.

Especially during the holiday, when high-fat and high-sodium foods are more common, water becomes even more essential—she recommends forming a habit of drinking more water.

During the holidays, rich meals are unavoidable, so she recommends “more fruits and veggies, less meat.” The foods high in fiber and whole grains, rich in vitamins, minerals, and dietary fiber, help slow post-meal blood sugar spikes and aid digestion.

Lastly, “More whole foods, less processed foods” means choosing natural, unprocessed foods. When snacking, avoid candies and pastries, and go for low-sodium, lightly seasoned nuts with shells to reduce calorie intake and digestive burden.

6 Stretches with Festive Phrases

In addition to the “3 More 3 Less” diet, Chang designed a simple stretching routine for holiday over-eaters and sedentary couch dwellers to make use of short breaks to move their bodies.

The six stretches are paired with auspicious New Year phrases. Each pose is held for 15–20 seconds and repeated 3 times.

「步步高升」 Step by Step, Rising Higher
Hold onto a chair or wall, stand in a lunge with one foot forward and one back. Keep the body upright, bend the front knee, straighten the back leg and press the heel to the ground—stretching the calf and Achilles tendon.
「揚眉兔氣」 Raise Your Spirits Like a Rabbit
Place hands shoulder-width apart on a chair or wall, feet wider than shoulders. Lower your head and exhale while pushing hips back to stretch the back muscles.
「一飛沖天」 Soar into the Sky
Press palms together in front of the chest, then extend fingertips upward with arms next to ears. This stretches the shoulders and spine.
「扭轉乾坤」 Twist and Turn Your Fate
Sit upright in a chair, place your left hand on the outside of your right thigh and your right hand on the backrest. Twist to the right and look back, exhaling as you stretch. Repeat on the other side.
「鴻兔大展」 A Bold Leap Forward Like a Rabbit
Hold onto a wall with one hand, stand on one leg, and swing the other leg forward and backward 10 times. Repeat on the other side. This move targets leg and core muscles, and trains balance.
「兔來運轉」 Spin into Luck Like a Rabbit
Stand with feet shoulder-width apart, raise both arms and rotate them in circles—one forward, one backward. Switch directions. This stretches the shoulders and upper body.

Fun Game to Get Everyone Moving Together

In addition to the stretches, Chang introduces a fun game that encourages both kids and adults to get active together.

The game has three steps: first, step in place or jump forward 4 times, then play rock-paper-scissors with your feet. The winner shouts out a move; if the loser does the same move, the winner wins the round.

There are three “moves” in the game: 「大鵬展翅」“Great Bird Spreads Wings” (one-leg balance), 「虎虎生風」“Tiger’s Fierce Wind” (tiger-paw lunge), and 「兔飛猛進」“Rabbit’s Flying Leap” (double-footed jump with rabbit ears).

Health Tips: Build Habits to Exercise from Details

Last but not least, Chang shares some health tips: “Stand when you can,” “Walk instead of taking transportation,” “Take the stairs instead of the elevator.”, etc. Building these small habits can gradually increase your overall physical activity time.