3 Places to buy healthy thinly-sliced bread in Tokyo! : ヘルシーで、細切りパンを買えるトコロ!

As a Thai, I’ve always been familiar with thinly slices of bread whose size is a lot smaller than the famously soft and fluffy “Shoku-pan” bread here in Japan. The first few years here, I tried really hard to search for bread that was similar to one I ate in my home country, but I found it really difficult. Most of the bread here is tall, thickly sliced, very soft, and easily torn. Why can’t I just eat the “shoku-pan”? Well, I’m a health freak who just can’t get over the fact that one slice would cost me more than 230 kcal (average). That left so little room for me to add protein or other jam condiments to my ritualized breakfast. Although some are whole wheat bread, they’re still very high in calories.

My way out is to first go for imported hard crispbread such as that of Kavli, that I could find in many supermarkets. For the crispiness and texture, I like it a lot as I could eat more than 2 slices without worrying. Kavli always has really healthy stuffs.

But I still crave for the semi-soft thin bread to make my healthy sandwich, which can still lock in at around 350-400 kcal AFTER being filled with many veggies and proteins…

After a lot of supermarket hopping and researching, I’m proud to say I have found my finest selections!! Let’s see my top three!

1. Santoku supermarket’s selection: Saint Dolce – rye sandwich bread (6 slices)

Why I LOVE:
1. It’s rye bread, thus very healthy (fiber/complex carbs)
2. One slice has only 57 kcal, you can have  a pair of them and still below 120 kcal..that’s like HALF OF A PIECE OF shokupan! 
3. It’s wide enough to make loads of awesome sandwiches!

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 2. Kinokuniya supermarket: Four-seeds bread (5 slices)

WHY I LOVE:
1. It’s small and thin
2. Loads of walnuts and healthy seeds! (such as pumpkin seeds) and some oats as well…
3. Just plain right tasty!

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3. Kamuraya supermarket at Kagurazaka: Pasco selections!

Pasco is a well-known brand for bread. It has so many different kinds of bread but ONLY a lot of rare (and healthy) ones are sold here!

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From top: The front of supermarket…not too far from the Kagurazaka station (Tozai Metro line); whole wheat bread!! Thin slices x 5, with raisin and walnut variations…WANT THEM ALL!

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From top left: Wheat Nuggets (20 thinly-sliced whole wheat bread!! and taste so good by the way); Yume-chikara Bran rolls (6 healthy rolls made from bran, hence lots of fiber here – and it’s on sales lol); whole wheat English muffins (4 muffins, sliced into 2 for ease of making sandwich – healthy!! and it’s on sales too haha)

Note: For the wheat nuggets, you can sometimes find it in some other supermarkets though very difficult. For instance, I saw it in the super in Tokyo Midtown. If you are like me who need to have certain kinds of bread, please do me a favor, take a short trip to this awesome station and get buy those awesome bread. PS: there are a lot of interesting shops that sell good ingredients for Italian cooking there too!

Now all you have to do is to get creative about your next awesome healthy sandwich for lunch!

15 Ways To Boost Your Metabolism Besides Exercise

You want to know what else you can do to help you burn during the day? It’s easier than you think! Just check this link out!! 

http://www.buzzfeed.com/javiermoreno/ways-to-boost-your-metabolism-besides-exercise#4cbmaic

Choose your food intake strategically. Timing is also important. Be smart when purchasing your food and plan a little bit before hand will get you far. 😉

 

Diet survival tips: Thai food!! : 【タイレストラン版】ダイエット中のフードガイド

Maybe some of you would think that Thai food is always safe when it comes to diet (or safer than Chinese at least). As a Thai, I would really urge you to think again. Each restaurant makes food differently and calories might vary from one to another. However, as the standard way of making some basic menus is quite the same, I wanna share here about the calories behind the most popular Thai dishes in Japan. And you be the judge!

1. Kapao Kai (minced chicken and basil stir-fried with fried-egg) 鶏肉のバジル炒めご飯

I can’t deny: this dish is the most popular, flavorful, and quickest that you can order. Especially, if you go to the place where they make fried-egg in Thai style for you, it will even harder to resist. (Thai style fried-egg is VERY crispy around the edge as the egg is drop into a wok full of lots of oil, as pictured above) The amount of rice might vary but would definitely be more than the average amount we eat in Thailand. Thus, this would add up to the calories unfortunately. Normally, Kapao dish would range between 550 – 630 kcal, but might go up to 750 if you order Oomori in Japan! However, if you look at the components of the dish, it gives you pretty good amount of protein!

How to go about Kapao if you’re on a diet?
1) Use tissue paper to absorb all the oil left on the fried-egg. You’ll wanna pat it dry! If possible, also pat dry the oil around the plate left from the stir-fry
2) Ask for small amount of rice (少な目にする)or ask for a separate dish, then HALF (or more) your rice. What is left on your plate would be what you’ll eat.
3) If cucumber is provided, you can try ask for more. If soup is in the set, drink the soup first so you’ll be full easier; help stop yourself from eating unnecessary calories that could be left behind.

2. Pad-thai (stir-fried noodles with egg/tofu) タイ風やきそば(パッタイ)

Another popular dish that is served in almost all Thai restaurants here. And as Japanese love for noodles is second to none, they usually add more amount of noodles in this Pad-thai dish than is usually served in Thailand. It ranges from 545-600 kcal and can go up to more than that if more noodles. Why are the calories so high? Well, if done in the traditional way, we use a wok and fill it with lots of oil, then go a couple of eggs, tofu, noodles, bean sprout, dried shrimps, etc. and seasonings such as (quite a lot of) sugar, peanuts, a bit of chili, and so on. We usually have several kinds of veggies to eat on the side but those are rare in Japan so the plate usually come out pretty bare here. The way Pad-thai is made here might vary and some may not be as oily as others, but still, you should keep in mind that this menu is one of those with high calories.

How to go about Pad-thai if you’re on a diet?
Sadly, I would just say SKIP it or HALF and SHARE it with your friend. You can order some salad or soup as a side dish and have half of your Pad-thai. (some girls who’re on a diet do that in Thailand)

3. Green curry (chicken) 鶏肉のグリーンカレー

From being a basic menu in Thai cuisine, green curry has ascended into a more international rank: it’s served in most of the cafes in Japan and has so many kinds of variations. However, the authentic one would incorporate real coconut milk, chicken, eggplant, and lots of different herbs. It is generally a healthy menu! And I’d recommend your order this as one bowl of this would be about 240 kcal. Not too bad, right?

How to go about Green Curry if you’re on a diet?
1) Generally it is safe to order green curry. HOWEVER, be mindful of the amount of rice! Because in Japan, soup usually comes in smaller bowl than rice (it goes the opposite in Thailand), so HALF it before you eat. (And put a bit of fish sauce on the rice cuz it tastes sooooo gooddd!!! ><)
2) DON’T DRINK THE SOUP. When you’re done with the meat and veggies and rice, and there’s some soup left, you don’t need to drink all of that. Why? Because although coconut milk receives some halo that it’s good for your health, it is high in saturated fat so the right amount is the key. You might save yourself a hundred calories sans the soup!

4. Kao Man Kai (steamed chicken with oily rice) ゆで鶏のせ炊き込みご飯(カオマンガイ)

This healthy-looking dish needs your attention! The steamed chicken is, YES, healthy. BUT the rice is definitely not good for your diet plan as it is full of oil which gives it the amazing aroma and taste that goes so well with the chicken! One dish ranges from 596 kcal and up. This does not take various sauces into account. Generally, it CAN be a very healthy menu that you want to order. Just keep in mind that if there’s another variation of this, called fried-chicken with oily rice (Kao Man Kai Tod), just ditch it altogether.

How to go about Kao Man Kai if you’re on a diet?
1) Ask for normal white jasmine rice. HALF it if it’s too much. This saves you hundreds of calories so it is a MUST!
2) Ask for more cucumber. More veggies is always good for ya!
3) See if you can get okawari for the soup. Usually it is a special kind of soup that is only served with this menu. You should drink the soup first to start your meal. See if the soup is oily, if not you might ask for the second serving to replace the rice that is if you halved it.

There’re still a lot of menus here that you need to know so I’ll just make a short list of Dos and Donts:
Donts:
– Any kind of fried rice (oil is added to rice so the calories start at 550 kcal upward. Not a good choice. Half it/share it/or ask for smaller portion of rice)
– Dense desserts (such as the pumpkin in coconut syrup (185 kcal) or pumpkin San-ka-ya cake (288 kcal per square!) or dumpling in warm coconut milk (223 kcal)…Just don’t order desserts with coconut milk in it. period. Order something that’s served with ice and have clear soup. Don’t drink the syrup.)
– Anything with stir-fried noodles (usually heavy sugar and oil)
– Anything deep-fried (such as deep-fried spring rolls, shrimp cake/fish cake…though sound healthy, they are just NOT)
– Thai milk tea (the one with orange color. You’ll be drink pure sugar, baby lol)

Dos:
– Noodle dish with clear soup! (Ask to change the noodles to Harusame (the transparent and slim noodles), choose the menu with lots of protein like pork or meat, ask for more toppings if it’s free, ask them to EXCLUDE the crispy-fried garlic as it comes with oil)
– Tom Yum Kung (Yes, the most well-known menu of all time! It’s good for you as it includes so many herbs and chili that helps speed your metabolism. Also the veggies and seafood is diet-friendly. Just be sure NOT to order it with RAMEN. Just have it with jasmine rice. Perfect!)
– FRESH spring rolls (See if the shop puts too much noodles and rice paper or not; try to choose spring rolls with just veggies inside and watch the dipping sauce!)
– Tropical fruits! (just cuz they’re awesome!)

Now enjoy the spice and keep your diet on track!

“Ko-so cafe Biorise” at Ebisu, a new healthy-eat spot!! : 恵比寿の新健康スポット「コーソカフェ」!

After I watched a morning program called “Osama no Brunch” (王様のブランチ)and was introduced to this new hot spot for healthy eating called “Ko-so cafe”, I went and tried it myself the day after! Definitely an interesting restaurant with food that i have never tried before. Many interesting combination of salad, and many choices of healthy homemade dressings. I’m pretty impressed! 

It focuses on how to activate the enzymes in our body and make them work for the best of our health.

Find out more here: http://ko-so-cafe.jp/

Lunch set for 1000-1200 yen, not too bad for a fully healthy lunch! 🙂

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The interior gives you a natural feeling with wood and green tone.

 

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My lunch (1000 yen): colorful sprouts salad with soooo many more veggies underneath, spelt-flour (and many more healthy flour combination) pancakes and three kinds of salad dressings (not pictured – sorry!)

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My friend’s lunch: pasta with all-kinds-of-NUTS, oil-based with herbs! It smells amazing too! (1200 yen)

Why not try it out! It’s only a few minutes walking from Ebisu! >__<