15 JAPANESE HEALTHY Eating Hacks That Will Change Your Life!
Summary
TLDRIn this video, Lina reveals Japanese health hacks for easy and enjoyable dieting. Tips include making healthy food visible, using small plates, eating to 80% fullness, chewing food well, freezing ingredients, focusing on balanced meals, consuming more fish, using microwave cooking, drinking green tea, preparing healthy snacks, starting meals with vegetables and protein, and using a rice cooker for nutritious meals.
Takeaways
- π Keeping healthy food visible in your living space can help change eating habits without much effort.
- π½οΈ Using small plates can trick the mind into thinking you are eating more, leading to less food consumption.
- π² Eating until you are 80% full is a Japanese practice that promotes longevity and health.
- π₯ Chewing your food well can help you eat less by slowing down the eating process and improving digestion.
- π₯£ Freezing ingredients can extend their shelf life, save money, and make cooking healthy meals easier.
- π₯¦ Magashi, highlighting seven essential food types daily, promotes a balanced diet for good health.
- π Eating more fish instead of fatty meats can help control calorie intake and offer superior health benefits.
- π₯ Using a microwave for cooking can significantly cut down on cooking time and reduce the need for oil.
- π΅ Drinking green tea is common in Japan and has been shown to have health benefits like reducing body weight and fat.
- π₯ Preparing healthy snacks like fresh fruits or frozen fruits can help curb sugar and fat intake.
- π₯ Eating in order, starting with vegetables and protein before carbohydrates, can help prevent weight gain.
Q & A
What is the main topic of Lina's video?
-The main topic of Lina's video is how to stick to a diet using simple health hacks inspired by Japanese habits.
What is the first hack mentioned in the video?
-The first hack is to keep healthy food visible and easily accessible in your living space, such as keeping fruits, nuts, boiled eggs, pickles, and sweet potatoes in easy-to-see places.
Why does Lina suggest using small plates for meals?
-Lina suggests using small plates because they make portions appear more voluminous, which can help reduce the amount of food consumed and lead to a significant effect over time.
What does 'eating until 80% full' mean, and why is it beneficial?
-Eating until 80% full means stopping eating before you feel completely full. It is beneficial because it helps prevent overeating and is a practice that contributes to longevity and overall health.
How does chewing food well help with dieting?
-Chewing food well helps by making you feel full faster and improving digestion, as the fullness signal to the brain is activated about 20 minutes after you start eating.
What are the benefits of freezing ingredients according to the video?
-Freezing ingredients extends their shelf life, saves money, lowers the barrier to cooking healthy meals, speeds up cooking time, and enhances flavor.
What is 'magashi,' and why is it important for a balanced diet?
-Magashi is a Japanese dietary guideline that highlights seven essential food types for a balanced diet: meat, seafood, soy products, vegetables, fruits, mushrooms, and tubers. It promotes a balanced diet for overall health.
Why does Lina recommend eating more fish?
-Lina recommends eating more fish because it is rich in omega-3 fatty acids, which are beneficial for heart health and can help control calorie intake better than fatty meats.
How can a microwave be used for healthier cooking?
-A microwave can be used to cook food without oil, thus reducing calorie intake. It can also speed up cooking time and make meal preparation easier, such as draining tofu or steaming vegetables and fish.
What are some healthy snack ideas mentioned in the video?
-Some healthy snack ideas include fresh or frozen fruits, Greek yogurt topped with cottage cheese, bananas, cinnamon, a pinch of salt, and honey.
What is the significance of expressing gratitude before meals in Japanese culture?
-Expressing gratitude before meals in Japanese culture is significant because it shows respect for the food and promotes mindful eating, which can help prevent stress eating and enhance the enjoyment of the meal.
Outlines
π½οΈ Simple Health Hacks for a Balanced Diet
In this video, Lina introduces viewers to various Japanese health hacks that make maintaining a healthy diet easier. She emphasizes the importance of making small, manageable changes rather than drastic ones. Key points include keeping healthy food visible in your living space, using small plates to control portion sizes, and practicing mindful eating by stopping when you feel 80% full. Lina also suggests chewing food thoroughly to aid digestion and prevent overeating. Additionally, she recommends freezing ingredients to extend their shelf life and make cooking easier, as well as incorporating magashi, a Japanese dietary practice that emphasizes seven essential food groups for a balanced diet.
π₯ Healthy Eating Tips and Lifestyle Adjustments
Lina continues her discussion on healthy eating by sharing more Japanese lifestyle tips. She suggests using microwave cooking for quick and healthy meals, drinking green tea for its health benefits, and preparing healthy snacks like fruit or yogurt with cottage cheese. Lina also advises eating in a certain order, starting with vegetables and protein to prevent blood sugar spikes. She introduces the concept of using a rice cooker for versatile cooking and maintaining a regular meal schedule to boost metabolism. Lina concludes by highlighting the importance of making soup and expressing gratitude for food, emphasizing the need for a balanced approach to diet and lifestyle that includes both physical and emotional well-being.
Mindmap
Keywords
π‘Diet
π‘Healthy Living
π‘Japanese Diet
π‘Portion Control
π‘Chewing
π‘Freezing Food
π‘Miso Soup
π‘Microwave Cooking
π‘Gratitude
π‘Eating Schedule
π‘Snacking
π‘Steaming
Highlights
Secret to sticking to a diet is using simple health hacks.
Japanese people stay healthy by using simple health hacks.
Dieting doesn't need to be hard with these hacks.
First hack: Keep healthy food visible in your living space.
Second hack: Use small plates to control portion sizes.
Eat until you're 80% full to prevent overeating.
Chew your food well to improve digestion and satiety.
Freezing ingredients can extend shelf life and lower cooking barriers.
Magashi includes seven essential food types for a balanced diet.
Eating more fish can provide health benefits over fatty meats.
Microwave cooking can save time and reduce the need for oil.
Drinking green tea has health benefits and aids in weight reduction.
Prepare healthy snacks to curb hunger without overindulging.
Eating in order, starting with vegetables and protein, can prevent weight gain.
Using a rice cooker can help retain nutrients in food.
Eat dinner between 6:00 and 7:00 PM to boost metabolism.
Including miso soup in meals can aid in digestion and prevent overeating.
Expressing gratitude before eating can enhance the dining experience.
Transcripts
hey guys welcome to back my channel I'm
Lina today I let you a secret why is it
is so hard to stick to a diet a lot of
people try big change at once and miss a
small the secret is living healthy
easily is using simple hack and triggers
Japanese easily stay Healy by using
simple Health hacks we want to make
eating for fun not something you have to
do so this video we show you dieting
doesn't need to be hurt this hacks will
not only make your body healthy but also
stimulate your cookie process so save
your time and L your life let's take a
big Japanese ha
hacks the first hack is to keep hay food
you can season the quickest way to live
heier to create an environment that
makes it easy people tend to eat but
they see first when they open their
fridge and Pantry so if you make hey
food C visable in your living space you
can change your hobit without much
effort in Japanese home it's common to
for n tofu and fruits ready to eat eat
for example if you want to snack Hy keep
fruits or nuts on your desk my method is
to always have boiled eggs pickles and
sweet potatoes prepare and press where
they 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 small
plate Japanese people often use small
Bott for their M just in theand and
balance of food they eat human judg
things piy the place on small plate
appear more voluminous comparing both
the difference becomes C using large
plate tend to increase amount leading to
eating more as a result this small
change can lead to S country effect over
a year third hug is eat moderat eat
under 80% food and doctor it's Japanese
long
standing comes from OK a known for its L
longevity health and happiness it
advises stoping eating by feeling 80%
full
however it can be challenging to
actually do this I feel the same way the
ha is to eat three regular meals a day
to avoid excessive hunger and if you're
using your phone or doing other task or
eating stop and enjoy your meal with all
five
senses po HCK is chew your food well how
much do you chew when you eat in Japan
children are taught from young age by
parent to chew your food well the simple
and free habit surprisingly helps you
not eat too much by making your fear FL
fast and improving digestion it says the
furnace signal to the brain is activated
about 20 minutes after you start eating
if you finish your meal in 5 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
expert suggest that chewing under the
food become paste like is good Benchmark
chewing each right s enhance nutrient
absortion and improve Digestive Health
fif tack is freezing ingredient freezing
food not only extend its chir life
saving money but also lower barrier to
cooking healthy homemade meals since you
can use ingredients straight from
freezer additionally it speed up cooking
and flavor AB exposion I often freeze
vegetable mushroom and fish for ginger
first gr it and put in the Deep Ro bag
using punch Min paper can keep things
less messy then remove the air fren it
and the
freeze for vegetable cut into easy to
eat sizes can be St a cheap Lo pack and
used it for about a month similar ling
fish like salmon in plastic La before
freezing can also make it last for a
month six ha is
magashi magashi is Japanese time
highlighting seven essential food type
of daily diet it's made from the first
cable of these food promoting a balanced
diet for good health m stand for be
essential for building tissue and cells
Co stand for S know for threatening
bones and building puying the skin stand
for sh reaching calcium and DIY fiber
yeah stand for vegetable device in type
and benefit S stand for fish crucial for
blood vessel and brain health she stand
for mushroom containing fiber and PR
diseases it stand for tuitor and
nutritious by focus on these seven type
of ingredient one can enjoy very balance
diet from Mon's overal Health s h is
eating more fish Japanese are m are top
fish consumers fatty meat ham and
sausage contain saturated fat and can
increase fat cholesterols eating fish
reach omega-3 fatty like salmon and Mao
not only help control calorie intake but
also offer Superior health benefit over
meat such as reducing the risk of heart
disease eight hack is used microwave
Japanese people make extensive use of
microwave cooking to significantly cut
down on cooking time moreover since
microwave can cook with without oil the
idea for preparing Lalor mirrors here I
like to share some microwave cooking CS
for instance to drain tofu simply rra in
the kitchen paper place on the plate and
heat it for about 1 minute and a
half one of my favorite method is
prepare the piece of punch Mt paper and
price your favorite vegetable and
mushroom on it this time I added the
broccoli and onion and a salmon and then
SE with soy sauce white wine or sake
finally butter on top L up everything
pment paper and secure both end and then
microwave for 7 minutes this result in
easy and healthy steem salmon Dish N hug
is taking caging in Japan drinking green
tea Dairy is common research has shown
that kin has health benefit in reducing
body weight and body fat they also have
antioxid properties that may prevent
aging and reduce the risk of heart
disease and the cancer besides quen te k
are find in ul and chocolate that wine
fruit like afot and cherries so like
consuming K provide various health
benefit T ha is prepare healthy snack
ideas for time when you crying something
but not necessarily hungry it's help to
have few snack idea already the first
idea is fresh fruits or frozen fruits
eating fruits instead of cookie or ice
cream cut down or sugar and fat letting
you enjoy satisfying amount for r
calorie intake I eat fruits and sweet
potatoes every day as a snack in Japan
you can easily find Frozen fruits as a
Comin store making it simply to grab
healthy snacks another my favorite
recipe is topping grap yogurt with
cottage cheese adding bananas or your
favorite fruits and finish with cinnamon
and pinch of salt and honey it's truly
delicious 11 HCK is eating odor
switching the odor your meal can help
prevent weight gain to avoid void gation
start with vegetable and protein this
throw down sugar explosion and prevent
spark in brood sugar levels eating kbo
hyra is the beginning of the meal lead
to easier sugar abusion increasing the
likelihood of weight gain on the other
hand dietary fiber in vegetable Le sugar
AB explosion eating protein first
through dig and Dr hormones that help
regular insulin levels so save
carbohydrate for last to keep BR sugar L
stable first hack is cooking a lice
cooker the lice cooker is not just for
cooking lice for Japanese people if you
have lice cooker you can stin vegetable
like sweet potatoes or easy prepare meat
with minimal setup just adding
ingredient and seasoning the way you
cook can change the calories and
nutrient of food cooking in nice cooker
serup environment helps retain water
soluble vitamin and minerals so I always
steam a lot of sweet potato in my light
cooker and keep them in the fridge
it's also great for various recipe check
out the P for detail of several life
cooker recipes s Hearts is e AR Japanese
people typically eat dinner between 6:00
and 700 p.m. eating AR can boost
metabolism and help you stay healthy
having good breakfast also helps control
hunger throughout the day if an already
dinner is h i to eat 3 to 4 hours before
bedtime to improve sleep and dig so if
you sleep at 11:00 p.m. it's best to eat
by 8:00 p.m. 4 Hai making soup Japanese
people also include miso soup as part of
their M the great things about soup is
that they Fe the stomach easily and
quickly provide feeling of furnace it
also allows for intake of a large amount
of vegetable Advance consuming a lot of
dietary fiber from these vegetable can
help perent 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 m soup to add my meals
15 HS is expressing gratitude Japanese
people say before eating to express the
Gratitude and respect for the food
whether dieting or in everyday life it's
important to appreciate your me focus on
and enjoy every part use all your senses
to experience what you are eating if you
find yourself eating impossibly due to
stress it might be sign that your body
craving dopamine in such a cases try
thinking a v so work your B bus or
chatting with your friend and family to
distract yourself let's continue to
enjoy a l and healthy diet together
hopefully today's video gave you some
fresh inspiration I hope you can
incorporate these Healy HS into your
daily life for healthy life it's
important not to L stress build up and
utilize hacks and system I would really
appreciate if you could give it a like
And subscribe my channel and don't miss
out more healthy recipe and chips I'll
see you again next week
[Music]
bye
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