Find your “convenient” healthy food at Family Mart: ファミマでヘルシーランチアイテム!

How to find healthy stuffs in the nearest Family Mart store when you just don’t have time to do your bentou and don’t wanna spend too much eating outside. (or you’re stuck in the building on a rainy day) I have some ideas!

1. Protein: Smoked chicken slices or pastrami beef slices 

At 204 yen, you will be so satisfied both with the flavor and the protein intake. I LOVE the chicken slices! It’s so good you couldn’t tell it’s from Famima (shortened for Family Mart in Japanese). The beef is equally good so you definitely should give them a try. The chicken is about 150 kcal for the whole pack and the beef about 100 kcal. 

2. Salad

A. Basil salad for half of your color veggies intake (1/2日分の緑黄色野菜が摂れるバジルサラダ)
First, this is actually my all-time favorite. Pros: delicious and crunchy at 70 kcal. Con: pricey (220 yen) and small serving.
But it’s famima and no salad is sold in big portion. So, there needs to be some trade-off. I like it the most of all other salads though.

 1/2日分の緑黄色野菜が摂れるバジルサラダ

B. Spinach and Hijiki seaweed salad for your iron intake (Yuzu flavor) (ほうれん草とひじきの鉄分サラダ(柚子風味))
This is a great choice to add in your fiber and iron for the day. Love the crunchiness of edamame and renkon. It’s a litle bit cheaper at 198 yen.

ほうれん草とひじきの鉄分サラダ(柚子風味)

C. Hijiki seaweed and Edamame salad with steamed chicken (ひじきと枝豆の鶏サラダ)
Fiber and protein and good fat makes this salad ideal side dish for your lunch!

ひじきと枝豆の鶏サラダ

D. Seaweed and fried jyako fish salad (海藻と揚げじゃこのサラダ)
I ate this so many times! Super low in calories but the texture and crunchiness is unstoppable! Super high in fiber and refreshing, very suitable for summer. 🙂 

海藻と揚げじゃこのサラダ

For a quick and healthy lunch, pick either of the proteins above and pair it with one or two of the salads plus a piece of brown rice onigiri if you want some carbs. Instead of onigiri, you can also switch to Greek yogurt Partheno for more protein, or instant soup (choose the low-sugar one). I suggest you pack some fruits from home to office and eat it about an hour before lunch to keep your hunger at bay. 🙂

Try it out!!

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Coconut water: why so popular?? 「ココナッツウォーター」なぜ人気が高いのか?

Japan has finally embraced the health trend of “coconut water” from the US. But do people really know what it is good for or why or when to drink it? Let’s check it out!

1. It is said to be a natural “sports drink” as it helps recover many nutrients after workout. For many people in tropical countries, coconut water is just like one of the juices that we drink for refreshment. In Thailand, we drink it all the time..or at least when we spot it! it has has less sugar than many sports drinks and much less sugar than sodas and some fruit juices. It has simple sugar that can be absorbed easily, as well as electrolytes and minerals to replenish your body from dehydration.

2. Don’t get confused with coconut “milk”. Coconut water can be found inside the fruit once its top is cut open. Normally, we just drop a straw into the fruit and drink it fresh! Coconut milk, on the other hand, is extracted from grounding the coconut white flesh together with the juice to get white concentrated liquid, which by the way has a bit of unique smell…Coconut milk is used a lot in cooking (eg. soup and desserts) to give a very rich flavor and texture. Be careful of the amount of coconut “milk” as it is very high in saturated fat.

3. Its appeals are that it has lower calories with very little fat but comes with packages of nutrients.
– Per 240 ml (1 cup), the calories are only 46 and almost trace amount of fat.
– contains Potassium more than 2 bananas.
– has Magnesium, Calcium, and other nutrients that help rep up the enzymes and activate your metabolism.
– helps you revive from tiredness and is said to be an effective detox

4. When to drink it? AFTER you exercise and sweat, or after coming up from Ofuro. It would really help re-hydrate you after you lose some nutrients along with your sweat. However, make sure you only drink 1-2 servings a day and not more (just like how you would drink your sports drink). 325 ml of coconut milk contains about 450-680 mg of Potassium so you don’t want to overdo it! (females should take about 2000 mg of Potassium, and males 2500 mg a day) When combined with other food you’ll be eating in one day, it could be very easy to overtake it so…just be moderate as like any other food.

Now that you know what it is and when to drink it, next time you might wanna grab it with you on your trip to the gym.

PS: This is my mom’s favorite drink of all time lol