15 JAPANESE HEALTHY Eating Hacks That Will Change Your Life!

Hey guys! Welcome to Bakamon channel. I'm Remna. Today, I'll let you know secret. Why is it so hard to stick to a diet? A lot of people try big change at once and miss small. The secret is living healthy easily is using simple hacks and triggers. Japanese easily stay healthy by using simple health hacks. We want to make eating more fun, not something you have to do. So this video will show you dieting doesn't need to be hard. These hacks will not only make your body healthy, but also stimulate your cooking process. So save your time and live your life. Let's take a peek Japanese health hacks. The first hack is to keep healthy food you can see them. The quickest way to live healthier to create an environment that makes it easy. People tend to eat what they see first when they open their fridge and pantry. So if you make healthy food clearly visible in your living space, you can change your habit without much effort. In Japanese home, it's common to find natto, tofu, and fruits ready to eat. For example, if we want to snack healthily, keep fruits or nuts on your desk. My method is to always have boiled eggs, pickles, and sweet potatoes. Prepare and place where they are easy to see in the fridge. I also always divide nuts into small containers. This is very effective in preventing overeating. The second hack is use a small plate. Japanese people often use small bowl for their meals. Food placed on a small plate appear more voluminous. Comparing both, the difference becomes clear. Using large plate tend to increase the amount, leading to eating more as a result. This small change can lead to severe country effect over a year. Third hack is eat moderately. Eat under 80% for a Japanese doctor. It's Japanese long-standing proverb. Harajibunme comes from Okinawa, a blue zone known for its rich in strongevity, health, and happiness. It advises stopping eating when feeling 80% full. However, it can be challenging to actually do this. I feel the same way. The hack is to eat three regular meals a day to avoid excessive hunger. And if you're using your phone or doing other tasks while eating, stop and enjoy your meal with all five senses. Fourth hack is chew your food well. How much do you chew when you eat? In Japan, children are taught from young age by parents to chew your food well. This simple and free habit surprisingly helps you not eat too much by making your feel full faster and improving digestion. It's said the fullness signal to the brain is activated about 20 minutes after you start eating. If you finish your meal in five minutes, you might still feel hungry for the next 15 minutes and end up eating more. So you may wonder how much you should chew. Experts suggest that chewing until the food becomes paste-like is a good benchmark. Chewing each bite slowly enhances nutrient absorption and improves digestive health. Fifth hack is freezing ingredients. Freezing food not only extends its shelf life, saving money, but also lowers barriers to cooking healthy homemade meals since you can use ingredients straight from the freezer. Additionally, it speeds up cooking and flavor absorption. I often freeze vegetables, mushrooms, and fish. For ginger, first grate it and put in the Ziploc bag. Using parchment paper can keep things less messy. Then remove the air, flatten it, and freeze. For vegetables cut into easy-to-eat sizes can be stored in a Ziploc bag and used for about a month. Similarly, wrapping fish like salmon in plastic wrap before freezing can also make it last for a month. Sixth hack is Mago wa Yasashii. Mago wa Yasashii is Japanese term highlighting seven essential food type of daily diet. It's made from the first syllable of this food, promoting a balanced diet for good health. マ stands for beans, essential for building tissue and cells. コ stands for sesame, known for strengthening bones and beautifying the skin. ワ stands for seaweed, rich in calcium and dietary fiber. ヤ stands for vegetable, diverse in type and benefits. サ stands for fish, crucial for blood vessel and brain health. シ stands for mushroom, containing fiber and prevent disease. イ stands for tubers, versatile and nutritious. By focusing on these seven type of ingredient, one can enjoy very balanced diet from one's overall health. Seventh hack is eating more fish. Japanese are among world top fish consumers. Fatty meat, ham, and sausage contain saturated fats and can increase bad cholesterol. Eating fish-rich omega-3 fatty like salmon and mackerel not only help control calorie intake, but also offer superior health benefit over meat, such as reducing the risk of heart disease. Eighth hack is use microwave. Japanese people make extensive use of microwave cooking to significantly cut down on cooking time. Moreover, since microwave can cook without oil, they are ideal for preparing low-calorie meals. Here, I'd like to share some more microwave cooking hacks. For instance, to drain tofu, simply wrap in the kitchen paper, place on a plate, and heat it for about one minute and a half. One of my favorite method is prepare the piece of parchment paper and place your favorite vegetable and mushroom on it. This time, I added broccoli and onion. Add salmon, and then season with soy sauce, white wine, or sake. Finally, put butter on top. Wrap everything parchment paper and secure both ends. And then microwave for seven minutes. This result in easy and healthy steamed salmon dish. Ninth hack is taking catechin. In Japan, drinking green tea dairy is common. Research has shown that catechin has health benefits in reducing body weight and body fat. They also have antioxidant properties that may prevent aging and reduce the risk of heart disease and cancer. Besides green tea, catechin are found in oolong tea and chocolate, red wine, fruits like apricot, and cherries. So regularly consuming catechin provides various health benefits. Tenth hack is prepare healthy snack ideas. For a time when you crave something but not necessarily hungry, it's helpful to have a few snack ideas ready. The first idea is fresh fruits or frozen fruits. Eating fruits instead of cookie or ice cream, cut down on sugar and fat, letting you enjoy a satisfying amount for reducing calorie intake. I eat fruits and sweet potatoes every day as a snack. In Japan, you can easily find frozen fruits at the convenience store, making it simple to grab healthy snacks. Another my favorite recipe is topping greek yogurt with cottage cheese, adding bananas or your favorite fruits, and finish with cinnamon and pinch of salt and honey. It's truly delicious. Eleventh hack is eating order. Switching the order you make can help prevent weight gain. To avoid glycation, start with vegetable and protein. This slows down sugar absorption and prevents spike in blood sugar levels. Eating carbohydrate at the beginning of the meal leads to easier sugar absorption, increasing the likelihood of weight gain. On the other hand, dietary fiber in vegetables reduces sugar absorption. Eating protein first slows digestion and break down hormones that help regular insulin levels. So save carbohydrate for last to keep blood sugar levels stable. Tenth hack is cooking a rice cooker. The rice cooker is not just for cooking rice for Japanese people. If you have rice cooker, you can steam vegetables like sweet potatoes or easy prepared meats with minimal setup just adding ingredients and seasoning. The way you cook can change the calories and nutrients of food. Cooking in rice cooker's sealed environment helps retain water, soluble vitamins and minerals. So I always steam a lot of sweet potato in my rice cooker and keep them in the fridge. It's also great for various recipes. Check out the video for detail on several rice cooker recipes. Thirteenth hack is eat early. Japanese people typically eat dinner between 6 and 7 p.m. Eating early can boost metabolism and help you stay healthy. Having good breakfast also helps control hunger throughout the day. If an early dinner is hard, aim to eat 3 to 4 hours before bedtime to improve sleep and digestion. So if you sleep at 11 p.m., it's best to eat by 8 p.m. Fourteenth hack is making soup. Japanese people often include miso soup as part of their meals. The great thing about soup is that they fill their stomach easily and quickly provide feeling of fullness. It also allows for intake of large amount of vegetable at once. Consuming a lot of dietary fiber from these vegetables can help prevent overeating. Making soup is not difficult. You just need to put your favorite ingredient and seasoning in a pot and let it simmer. I always make cabbage and onion miso soup to add my meals. Fifteenth hack is expressing gratitude. Japanese people say itadakimasu before eating to express gratitude and respect for the food. Whether dieting or in everyday life, it's important to appreciate your meals, focus on and enjoy every bite. Use all your senses to experience what you are eating. If you find yourself eating impulsively due to stress, it might be signs that your body craving dopamine. In such cases, try taking a walk, soaking in your warm baths, or chatting with your friends and family to distract yourself. Let's continue to enjoy a rich and healthy diet together. Hopefully today's video gave you some fresh inspiration. I hope you can incorporate these healthy hacks into your daily life. For healthy life, it's important not to restress. Build up and utilize hacks and systems. I'd really appreciate if you could give it a like and subscribe my channel. And don't miss out more healthy recipes and tips. I'll see you again next week. Bye!