{"id":22688,"date":"2025-05-08T10:59:32","date_gmt":"2025-05-08T02:59:32","guid":{"rendered":"https:\/\/www.csr.ntnu.edu.tw\/?p=22688"},"modified":"2025-05-08T11:12:45","modified_gmt":"2025-05-08T03:12:45","slug":"academic-lecturer-chi-chang-recommends-3-more-3-less-diet-stretching-for-a-healthy-new-year","status":"publish","type":"post","link":"https:\/\/www.csr.ntnu.edu.tw\/index.php\/en\/2025\/05\/08\/academic-lecturer-chi-chang-recommends-3-more-3-less-diet-stretching-for-a-healthy-new-year\/","title":{"rendered":"[Academic] Lecturer Chi Chang Recommends: \u201c3 More, 3 Less\u201d Diet + Stretching for a Healthy New Year"},"content":{"rendered":"\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

ORIGINAL ARTICLE\uff1a\u672c\u6821\u516c\u5171\u4e8b\u52d9\u4e2d\u5fc3 (2023-01-21)<\/a><\/p>

<\/p>

<\/p>

(English Version Powered by ChatGPT, Edited by Serena H.)<\/p>

During Lunar New Year, it\u2019s not just about lavish meals on the dining table\u2014when gathering with friends and family, it\u2019s hard to resist nibbling on snacks.<\/p>

Chi Chang, lecturer from the Department of Physical Education and Sport Sciences at NTNU, shares the importance of adopting the \u201c3 More 3 Less\u201d dietary habit, paired with six simple stretch exercises\u2014helping 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.<\/p>

Drink More Water – Less sweet drinks; More Fruits & Veggies – Less Meat; More Whole Foods – Less Processed Foods<\/strong><\/p>

To avoid consuming too many \u201cdangerous foods,\u201d Chang emphasizes the importance of proper dietary habits with her \u201c3 More 3 Less\u201d strategy: \u201cDrink more water and less sweet drinks,\u201d \u201cEat more fruits \/ vegetables and less meat,\u201d and \u201cConsume more whole foods and less processed foods.\u201d<\/p>

She explains that drinking more water naturally reduces the intake of sugary beverages and boosts metabolism.<\/p>

Especially during the holiday, when high-fat and high-sodium foods are more common, water becomes even more essential\u2014she recommends forming a habit of drinking more water.<\/p>

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.<\/p>

Lastly, \u201cMore whole foods, less processed foods\u201d 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.<\/p>

6 Stretches with Festive Phrases<\/strong><\/p>

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.<\/p>

The six stretches are paired with auspicious New Year phrases. Each pose is held for 15\u201320 seconds and repeated 3 times.<\/p>

  1. \u300c\u6b65\u6b65\u9ad8\u5347\u300d Step by Step, Rising Higher<\/strong>
    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\u2014stretching the calf and Achilles tendon.<\/li>
  2. \u300c\u63da\u7709\u5154\u6c23\u300d Raise Your Spirits Like a Rabbit<\/strong>
    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.<\/li>
  3. \u300c\u4e00\u98db\u6c96\u5929\u300d Soar into the Sky<\/strong>
    Press palms together in front of the chest, then extend fingertips upward with arms next to ears. This stretches the shoulders and spine.<\/li>
  4. \u300c\u626d\u8f49\u4e7e\u5764\u300d Twist and Turn Your Fate<\/strong>
    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.<\/li>
  5. \u300c\u9d3b\u5154\u5927\u5c55\u300d A Bold Leap Forward Like a Rabbit<\/strong>
    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.<\/li>
  6. \u300c\u5154\u4f86\u904b\u8f49\u300d Spin into Luck Like a Rabbit<\/strong>
    Stand with feet shoulder-width apart, raise both arms and rotate them in circles\u2014one forward, one backward. Switch directions. This stretches the shoulders and upper body.<\/li><\/ol>

    Fun Game to Get Everyone Moving Together<\/strong><\/p>

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

    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.<\/p>

    There are three \u201cmoves\u201d in the game: \u300c\u5927\u9d6c\u5c55\u7fc5\u300d<\/strong>\u201cGreat Bird Spreads Wings\u201d (one-leg balance), \u300c\u864e\u864e\u751f\u98a8\u300d<\/strong>\u201cTiger\u2019s Fierce Wind\u201d (tiger-paw lunge), and \u300c\u5154\u98db\u731b\u9032\u300d<\/strong>\u201cRabbit\u2019s Flying Leap\u201d (double-footed jump with rabbit ears).<\/p>

    Health Tips: Build Habits to Exercise from Details<\/strong><\/p>

    Last but not least, Chang shares some health tips: \u201cStand when you can,\u201d \u201cWalk instead of taking transportation,\u201d \u201cTake the stairs instead of the elevator.\u201d, etc. Building these small habits can gradually increase your overall physical activity time.<\/p>

    <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

    \n\t\t\t\t\t\t
    \n\t\t\t\t\t
    \n\t\t\t
    \n\t\t\t\t\t\t
    \n\t\t\t\t
    \n\t\t\t\t\t
    \"\"<\/figure>

    1.\t\u300c\u6b65\u6b65\u9ad8\u5347\u300d Step by Step, Rising Higher<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

    \n\t\t\t\t
    \n\t\t\t\t\t
    \"\"<\/figure>

    3.\t\u300c\u4e00\u98db\u6c96\u5929\u300d Soar into the Sky<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

    \n\t\t\t\t
    \n\t\t\t\t\t\t\t
    \n\t\t\t
    <\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
    \n\t\t\t\t
    \n\t\t\t\t\t
    \"\"<\/figure>

    5.\t\u300c\u9d3b\u5154\u5927\u5c55\u300d A Bold Leap Forward Like a Rabbit<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

    \n\t\t\t
    \n\t\t\t\t\t\t
    \n\t\t\t\t
    \n\t\t\t\t\t
    \"\"<\/figure>

    2.\t\u300c\u63da\u7709\u5154\u6c23\u300d Raise Your Spirits Like a Rabbit<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

    \n\t\t\t\t
    \n\t\t\t\t\t
    \"\"<\/figure>

    4.\t\u300c\u626d\u8f49\u4e7e\u5764\u300d Twist and Turn Your Fate<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

    \n\t\t\t\t
    \n\t\t\t\t\t
    \"\"<\/figure>

    6.\t\u300c\u5154\u4f86\u904b\u8f49\u300d Spin into Luck Like a Rabbit<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

    \n\t\t\t\t\t\t
    \n\t\t\t\t\t
    \n\t\t\t
    \n\t\t\t\t\t\t
    \n\t\t\t\t
    \n\t\t\t\t\t
    \"\"<\/figure>

    \u300c\u5927\u9d6c\u5c55\u7fc5\u300d\u201cGreat Bird Spreads Wings\u201d (one-leg balance)<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

    \n\t\t\t
    \n\t\t\t\t\t\t
    \n\t\t\t\t
    \n\t\t\t\t\t
    \"\"<\/figure>

    \u300c\u864e\u864e\u751f\u98a8\u300d\u201cTiger\u2019s Fierce Wind\u201d (tiger-paw lunge)<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

    \n\t\t\t
    \n\t\t\t\t\t\t
    \n\t\t\t\t
    \n\t\t\t\t\t
    \"\"<\/figure>

    \u300c\u5154\u98db\u731b\u9032\u300d\u201cRabbit\u2019s Flying Leap\u201d (double-footed jump with rabbit ears)<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

    ORIGINAL ARTICLE\uff1a\u672c\u6821\u516c\u5171\u4e8b\u52d9\u4e2d\u5fc3 (2023-01-21) (English Version […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"off","ocean_gallery_id":[],"footnotes":""},"categories":[137,204,51],"tags":[],"class_list":["post-22688","post","type-post","status-publish","format-standard","hentry","category-en3","category-emi-program-en","category-news-en","entry"],"_links":{"self":[{"href":"https:\/\/www.csr.ntnu.edu.tw\/index.php\/wp-json\/wp\/v2\/posts\/22688","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.csr.ntnu.edu.tw\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.csr.ntnu.edu.tw\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.csr.ntnu.edu.tw\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.csr.ntnu.edu.tw\/index.php\/wp-json\/wp\/v2\/comments?post=22688"}],"version-history":[{"count":7,"href":"https:\/\/www.csr.ntnu.edu.tw\/index.php\/wp-json\/wp\/v2\/posts\/22688\/revisions"}],"predecessor-version":[{"id":22695,"href":"https:\/\/www.csr.ntnu.edu.tw\/index.php\/wp-json\/wp\/v2\/posts\/22688\/revisions\/22695"}],"wp:attachment":[{"href":"https:\/\/www.csr.ntnu.edu.tw\/index.php\/wp-json\/wp\/v2\/media?parent=22688"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.csr.ntnu.edu.tw\/index.php\/wp-json\/wp\/v2\/categories?post=22688"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.csr.ntnu.edu.tw\/index.php\/wp-json\/wp\/v2\/tags?post=22688"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}