Category: Japanese Dietary Culture

Introduction

Many older women in North America find it hard to eat enough vegetables daily. Whether it’s a lack of time, energy, or appetite, this nutritional gap can increase the risk of chronic diseases, fatigue, and poor digestion. But what if there were simple, delicious ways to boost your vegetable intake without extra effort or complex cooking?

Japanese dietary wisdom offers time-tested solutions that naturally increase your vegetable consumption—often without using oil, salt, or sugar. Let’s explore how you can bring these easy and healthy habits into your life.

The Problem: Why Many Older Women Don’t Eat Enough Vegetables

Declining Appetite and Digestion

As we age, metabolism and digestive strength decline. This can lead to smaller appetites, especially for high-fiber foods like raw vegetables.

Lack of Time or Motivation

Many older adults live alone or feel too tired to prepare balanced meals. This often leads to skipping vegetables or relying on processed foods.

Overemphasis on Raw Salads

In many Western diets, vegetables are often served as raw salads. While this can be refreshing in warm weather, raw vegetables can be hard to digest for older adults and may not feel satisfying—especially during colder seasons. Additionally, salads often rely on heavy dressings to add flavor, which can add unnecessary calories and processed ingredients.

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When Western remedies fall short, discover the wellness secrets of Japanese t...

A fusion of traditional Japanese wisdom and modern science, distinct from contemporary medicine. We embrace the ancient Japanese concept of "Ishoku Dogen" (food and medicine are one), which supports the body's complex functions. Juveriente delivers extracts from healthy Japanese foods, whose safety has been proven over centuries and whose effects have been scientifically verified, in our generously formulated supplements.Our goal is not dramatic change, but a new approach ...

JAPANESE WISDOM: MAKE VEGETABLES EASY TO EAT AND ENJOY

Simmered Dishes (Nimono): Flavorful, Comforting, and Voluminous

One of the most effective ways to enjoy vegetables in Japanese cuisine is through nimono, or simmered dishes. Root vegetables such as carrots, daikon, burdock, and sweet potatoes are gently cooked in a seasoned broth made from dashi, soy sauce, and mirin.

This method does more than soften the vegetables—it allows you to consume a much greater volume of vegetables than in raw form. A large handful of raw carrots or burdock shrinks down to a small serving when simmered, making it easier to eat more without feeling overwhelmed.

Another major benefit: the umami-rich broth naturally enhances the flavor of vegetables, so there’s no need for calorie-heavy dressings or sauces. You get a satisfying, flavorful dish with no added oils or processed flavorings.

👉 Prepare a big batch, and you’ll have a ready-to-eat vegetable side for several days—ideal for women living alone or cooking in smaller portions.

Stir-Free Cooking: No Oil Needed

Unlike Western sautéing, Japanese cuisine often avoids oil. Instead, vegetables are steamed, boiled, or lightly simmered.
This means you can increase your vegetable intake without the added calories or inflammation that cooking oils may contribute to.

Miso Soup: A Daily Dose of Veggies

A small bowl of miso soup with seasonal vegetables—like spinach, cabbage, or mushrooms—provides warmth, nutrition, and gut-friendly fermented foods.
Adding tofu gives you plant-based protein and satiety without heaviness.

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Miso Dishes: The Traditional Japanese Superfood and How to Incorporate It int...

Miso: The Traditional Staple Behind Healthy Japanese CuisineMiso has been a fundamental seasoning in Japanese cuisine for centuries. Its origins date back over a thousand years, and each region of Japan boasts its own unique variety, from the sweet white miso of Kyoto to the rich, dark miso of Sendai. Miso’s versatility makes it a staple in the Japanese diet, and it is used in numerous dishes beyond the well-known miso soup.Beyond Miso SoupWhile miso soup is the most recognized dish internati...

Easy Japanese-Inspired Habits You Can Start Today

Start Your Day with Soup

Instead of toast or cereal, try a light vegetable soup or miso soup. Warm foods are easier on the stomach and help improve circulation and digestion.

Keep Prepped Veggies in the Fridge

Blanch a batch of spinach or kale and keep it in the fridge. Use it in soups, toss with sesame and soy sauce for a quick side dish, or mix into scrambled eggs.

Use a Light Dashi Broth

Dashi, made from kombu and bonito flakes, adds rich flavor to vegetables without added salt or fat. You can now find dashi packets or concentrate in many Asian grocery stores or online.

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Low-Oil Japanese Cooking for Women Over 50: A Delicious Way to Prevent Weight...

As we age, keeping weight in check becomes harder, especially after 50. Hormonal changes, reduced muscle mass, and slower metabolism all play a role. But drastic diets and intense workouts aren't the only solutions. Cooking methods matter too—and Japanese cuisine offers powerful, low-oil strategies that support a healthy weight without sacrificing taste.Let’s explore how Japanese cooking traditions can help you enjoy satisfying meals while preventing midlife weight gain.Discover the Japa...

Long-Term Benefits of Eating More Vegetables in This Way

Better Hormonal Balance

Vegetables rich in antioxidants and fiber support liver function and hormonal regulation. This is especially important during and after menopause.

Improved Gut Health

Warm, cooked vegetables are easier to digest and help maintain regular bowel movements. Adding fermented foods like miso enhances gut flora.

Sustainable Weight Management

Because these meals are low in fat and high in fiber, they keep you full longer while helping you maintain a healthy weight naturally.

Where to Learn More and Get Started

If you’re interested in applying Japanese-style eating habits to your lifestyle, consider exploring resources that offer beginner-friendly recipes and meal prep tips.

Here are some helpful articles and tools:

• “How to Build a Healthy Meal Using Japanese Principles“
  https://www.bonappetit.com/story/japanese-balanced-meal

• “What Is Nimono and How to Make It”
  https://www.justonecookbook.com/nimono-simmered-dish/

• “Japanese Superfoods That Boost Longevity“
  https://www.bluezones.com/2023/08/japanese-superfoods-that-boost-longevity/

By adopting even a few of these practices, you can enjoy a more balanced, satisfying, and nutrient-rich diet—without stress or drastic changes.

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Take the ways of Japanese diet to lose weight

Take "just the ways" of Japanese diet to lose weight!Sometimes I hear, "what is the Japanese diet to lose weight?". Yes, the Japanese diet has various healthy dishes; you can lose weight by taking them into your daily life. Japanese foods are famously healthy and support the good health of Japanese people. But, it is not easy for everyone to take dishes from a different dietary culture daily. It will be hard to learn the cooking, and you will not be used to their taste and...

Final Thoughts: A Gentle Shift Can Make a Big Difference

You don’t need to become a master of Japanese cooking. Just one bowl of miso soup a day, or a simple simmered carrot dish, can help your body and mind feel more nourished. For middle-aged and older women, these gentle shifts in diet can support hormonal balance, energy levels, and long-term wellness.

Try it this week—and feel the difference vegetables can make when they’re easier, tastier, and smarter to eat.

Lose your weight by boosting your decreased hormone with aging

Juveriente®’s Effisoy, launched in 2016, based on fermented soy bean germ extract has been loved as a natural menopause relief since its launching in 2016. 

Its primary function is to boost the weakened synthesis of a hormone precursor, DHEA. It’s safe as it only heals the natural synthesis function. The hormone boost doesn’t provide the only relief from menopausal symptoms. But, it also supports various aging issues and increases metabolism, which leads to weight loss.

Here are some of the real product reviews in our Amazon shop.

“Restful sleep finally!!”, “I Am Now Free of Hot Flashes!!”, “Lifesaver”

As we age, maintaining a healthy weight becomes more challenging—not just because our metabolism slows down, but also because our eating habits are often hard to change. But what if you could gently reduce your calorie intake without counting every bite or giving up on satisfaction?

Traditional Japanese food culture offers time-tested, natural ways to manage calorie intake. These gentle tips don’t rely on strict diets or supplements, but rather on small adjustments rooted in mindfulness, flavor, and tradition. And the best part? You can apply these habits easily—even in North America.

Rethink Cooking Methods: Go for Simmering and Steaming

One of the easiest ways to cut calories without sacrificing flavor is to change how you cook. In traditional Japanese home cooking, methods like nimono (simmering) and mushimono (steaming) are preferred over frying. These techniques preserve nutrients while avoiding added fats.

Instead of sautéing vegetables in oil, try simmering them in a light broth with soy sauce, mirin, and a dash of dashi (Japanese soup stock). You’ll find that natural sweetness and umami flavors emerge beautifully during gentle cooking. For example:

• Steam broccoli or mushrooms and top with a small drizzle of ponzu (citrus soy sauce)

• Simmer root vegetables like carrots and daikon in a seasoned broth for a hearty but light side dish

You’re not just cutting out calories—you’re enhancing the dish with deep, satisfying flavor.

juveriente.com

When Western remedies fall short, discover the wellness secrets of Japanese t...

A fusion of traditional Japanese wisdom and modern science, distinct from contemporary medicine. We embrace the ancient Japanese concept of "Ishoku Dogen" (food and medicine are one), which supports the body's complex functions. Juveriente delivers extracts from healthy Japanese foods, whose safety has been proven over centuries and whose effects have been scientifically verified, in our generously formulated supplements.Our goal is not dramatic change, but a new approach ...

Add Depth, Not Calories: The Power of Japanese Dashi

When people crave flavor, they often turn to fat, salt, or sugar. But in Japanese cuisine, flavor depth often comes from dashi, a broth made from ingredients like kombu (kelp) and katsuobushi (dried bonito flakes).

Dashi is rich in umami, the “fifth taste” that adds savoriness and satisfaction to food. By cooking with dashi, you can enjoy meals that feel rich and comforting—without heavy sauces or oils.

Here’s how to make a quick dashi:

• Soak a 4-inch piece of kombu in 2 cups of water for 30 minutes

• Heat gently until almost boiling, then remove kombu

• Add a handful of bonito flakes, simmer for 1–2 minutes, then strain

Use this broth to make:

• Low-calorie miso soup

• Simmered dishes (like tofu, mushrooms, or leafy greens)

• A base for light noodle dishes

Dashi makes “less” feel like “more”—a powerful ally when managing your intake.

Practice Hara Hachi Bu: Stop Eating Before You’re Full

Hara Hachi Bu is an Okinawan philosophy that means “eat until you’re 80% full.” Practicing this helps reduce overall calorie intake while improving digestion and mindfulness.

This doesn’t mean you need to measure portions obsessively. Instead, try:

• Eating slowly and chewing well

• Taking a short pause halfway through your meal

• Asking yourself, “Am I still hungry, or just eating out of habit?”

Studies suggest that people who practice Hara Hachi Bu are more likely to maintain a healthy weight and experience better aging outcomes. This idea pairs well with mindful eating movements growing in popularity across North America.

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Low-Sodium Japanese Meals for High Blood Pressure: Delicious Ways to Eat Heal...

High blood pressure becomes a common concern after 50, especially for women going through hormonal changes. One effective way to manage it naturally is through diet—specifically, by reducing sodium intake. Japanese cuisine offers flavorful meals that are naturally low in salt and high in nutrients. Let’s explore how you can enjoy delicious Japanese food while supporting your heart health.Why Japanese Cuisine Is Naturally Heart-HealthyTraditional Japanese cooking emphasizes fresh vegetables, s...

Choose Lighter Plates: Traditional Japanese Meals as a Model

A typical Japanese meal often consists of multiple small dishes—a bowl of rice, a miso soup, a protein like grilled fish, and several small vegetable sides. This variety adds color, texture, and nutrition without relying on heavy portions.

You can recreate this structure easily:

• Swap large plates for smaller bowls and dishes

• Include a simple miso soup (around 50 calories per cup) instead of bread or pasta

• Add pickled vegetables or lightly dressed salads as sides

• Choose steamed or grilled proteins over fried items

The key is balance—not deprivation. A meal that stimulates all your senses often leads to less overeating and greater satisfaction.

Easy Ways to Apply These Habits in North America

You don’t need a Japanese kitchen to try these tips. Here are a few ideas to get started today:

• Look for dashi packets or kombu at Asian grocery stores or online (many now offer organic options)

• Use your rice cooker or Instant Pot for steaming vegetables or simmering broths

• Plan your weekly meals using a “small dish” concept—one main, two sides, and a soup

• Experiment with Japanese condiments like miso, ponzu, and sesame paste for flavor without heaviness

If you’re trying to manage weight after 50, it’s also important to consider how hormonal changes affect appetite, digestion, and metabolism. Our bodies become less efficient at producing estrogen and DHEA, which can influence how we store fat and process energy.

This is where natural support can help. Juveriente’s Effisoy® is a Japanese supplement designed to support hormone balance during menopause by utilizing fermented soy isoflavones—an approach inspired by traditional Japanese diets. Combined with the eating habits described above, it offers a holistic way to maintain health and vitality.

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Take Best Fermented Foods In An Easy Way

Skin healing with fermented foodsI watched a TV program in Japan for health, where a researcher of fermented food advised a woman to take a bit of fermented food every meal for one week. She had a problem with her bowel movement, and it led to her skin problems. After the week of the trial, she got a significant improvement. She was excited about the excellent condition of her skin.The fermented food she tried in that trial were yogurt, wed kimchi, miso soup, natto, fermented rice, onion...

Final Thought: Make Food a Source of Healing, Not Guilt

You don’t have to overhaul your entire lifestyle to feel better and age gracefully. The Japanese way shows that small, consistent choices rooted in mindfulness and natural flavor can go a long way.

By simmering instead of frying, enjoying umami-rich broths, and stopping when you’re satisfied—not stuffed—you’ll naturally reduce your calorie intake without ever feeling deprived. Add in hormonal support and self-awareness, and you have a gentle yet powerful path to wellness.

Further Reading:

• Blue Zones and Hara Hachi Bu

• How Umami Helps with Appetite Regulation

• Why Japanese Women Age Gracefully

Take the Benefit of Miso by a Supplement

Miso is one of the most typical examples of the Japanese healthy diet. If you want to experience the health benefits of miso dishes but find the unique taste of fermented foods challenging, a natural supplement might be the perfect solution. Juveriente® offers Effisoy®, a supplement that provides the key health benefits of miso through an extract of fermented soybean germ.

Effisoy® is the only supplement outside of Japan that uses ingredients derived from fermented soybeans, bringing the wellness advantages of miso to those who may not enjoy its traditional flavor. Since its launch in 2016, it has gained popularity as a natural menopause relief supplement, helping to balance hormones and improve overall well-being.

Effisoy® works by enhancing the body’s natural synthesis of DHEA, a hormone precursor. This safe and natural boost helps regulate hormonal balance, potentially improving skin health and reducing menopause symptoms. While it benefits both men and women, it has become particularly popular among women seeking relief from menopause-related issues.

Here are some of the real product reviews in our Amazon shop.

“Restful sleep finally!!”, “I Am Now Free of Hot Flashes!!”, “Lifesaver”

As temperatures rise, many people—especially older adults—find themselves skipping meals or eating far less than usual. The combination of heat, humidity, and physical fatigue often leads to a loss of appetite in summer. While it may seem harmless at first, this seasonal pattern can have lasting effects on your health.

In this article, we’ll explore why hot weather affects your appetite, what risks it poses, and how to stay well-nourished with smart food and lifestyle choices—drawing inspiration from Japanese traditions and natural wellness.

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Stay Healthy Indoors: Top Rainy Day Health Tips

Rainy days can make staying active and healthy a challenge, but with the right strategies, you can keep your body and mind in top shape even when the weather keeps you inside. Here are some effective rainy day health tips to maintain your well-being.Why Staying Active on Rainy Days is Important for Your HealthPhysical activity is essential for maintaining a healthy lifestyle, and rainy days shouldn’t stop you from keeping fit. Sedentary behavior can lead to lower energy levels and mood swings...

Why Hot Weather Reduces Your Appetite

The Body’s Cooling Mechanism

When the weather is hot, your body works harder to stay cool. Blood is directed away from your digestive organs and toward the skin’s surface to promote sweating and regulate body temperature. This process can naturally slow down digestion, leading to a suppressed appetite.

Emotional and Physical Fatigue

Heat also saps your energy and motivation. You may feel lethargic, irritable, or simply too tired to think about food. These feelings are especially common among women over 50, who may already be coping with changes in metabolism and hormone balance.

The Health Risks of Skipping Meals or Eating Poorly in Summer

Nutritional Deficiency and Muscle Loss

Regularly skipping meals or eating only light snacks can lead to nutrient deficiencies, particularly in protein, calcium, and vitamins that are vital for maintaining muscle mass and bone density. Older adults are more prone to sarcopenia—age-related muscle loss—which accelerates without proper nutrition.

Immune System Weakening

A poor diet compromises your immune system. In summer, this means you’re more vulnerable to heat exhaustion, dehydration, and infections. Staying nourished isn’t just about energy—it’s about protecting your whole system.

Learn more about nutritional needs in hot weather from the CDC:
https://www.cdc.gov/disasters/extremeheat/heattips.html

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Top 10 Foods to Boost Your Immune System Naturally

The immune system serves as our body's frontline defense against diseases and infections. However, not everyone has a robust immunity, leaving some individuals more prone to illnesses than others.The good news is that you can naturally boost your body's defenses and vitality through the food you eat. This article will unveil the top 10 foods that are proven to enhance your immune system naturally. Say goodbye to frequent bouts of colds, flu, or infections as you incorporate these fo...

What to Eat When It’s Too Hot to Eat: Smart Food Choices

Choose Cooling and Easy-to-Digest Meals

Traditional Japanese food offers great examples of light yet nourishing meals. Try cold soba noodles, chilled tofu, miso soup with seasonal vegetables, or rice porridge with umeboshi (pickled plum). These dishes are gentle on the stomach but still rich in umami and nutrients.

Fermented foods like miso, natto, and pickled vegetables also support your gut health, which is essential for overall digestion and energy production.

Hydration-Rich Foods

Watermelon, cucumbers, and tomatoes are packed with water and electrolytes. Add them to salads or eat as snacks throughout the day. Hydration is a key part of appetite regulation—sometimes what feels like a lack of hunger is actually dehydration.

Include Protein, Even in Small Doses

If large meals feel overwhelming, opt for small, frequent portions that include protein. Edamame, yogurt, hard-boiled eggs, or miso soup with tofu are excellent summer-friendly options.

For more on healthy Japanese summer foods, see this guide from Just One Cookbook:
https://www.justonecookbook.com/summer-foods/

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Plant-Based Protein for Seniors: A Healthier Alternative to Meat

Why Seniors Need More ProteinThe Role of Protein in AgingAs we age, our bodies naturally lose muscle mass, a condition called sarcopenia. Protein is essential for maintaining muscle strength, preventing falls, and supporting overall health. However, many seniors struggle to consume enough protein due to reduced appetite, dental issues, or difficulty digesting meat.How Much Protein Do Seniors Need?While the general recommendation for adults is 0.8 grams of protein per kilogram of body weight, ...

Supporting Your Body Naturally: Isoflavones and Hormonal Balance

Hormones and Appetite in Midlife

As estrogen and DHEA levels decline during and after menopause, women may experience changes in appetite, digestion, and energy. Hormonal imbalance can worsen the effects of summer heat on your metabolism and fatigue levels.

Fermented Soy Isoflavones to the Rescue

In Japan, many women benefit from fermented soy-based diets, which are naturally rich in aglycone isoflavones—compounds shown to support hormonal balance and improve appetite and energy. This dietary approach helps explain why Japanese women often report fewer menopausal symptoms compared to Western women.

Juveriente’s Effisoy was developed with this principle in mind. It offers a natural way to support your body’s ability to regulate hormones like DHEA, which in turn may help reduce age-related fatigue and improve your response to seasonal stressors like heat and appetite loss.

Learn more about Effisoy here.

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Fermented Soybeans / Variations and Health Benefits

Fermented soybeans are staples in Japan, and they account for a significant part of the healthy Japanese diet. Natto, miso, soy sauce. Can we take the same health benefit in the Western world?Let's dig into the basics of the fermented foods and fermented soybeans.The difference between fermentation and rottingMicroorganisms transform foods into different forms. If the new characteristics are useful for humans, it is fermentation. Otherwise, it's rotting. The border is simply "w...

Simple Habits to Stay Energized and Nourished All Summer

Eat on a Schedule

Even if you’re not hungry, stick to a light but regular meal schedule. Your body thrives on rhythm, and predictable eating times help regulate digestion and appetite.

Stay Hydrated with More Than Water

Herbal teas, barley tea (mugicha), or electrolyte-rich drinks like coconut water can make hydration more enjoyable while replenishing minerals lost through sweat.

Keep Moving

Gentle activities like walking, stretching, or practicing yoga in a cool room can help stimulate appetite and circulation. Movement also supports mood and energy.

Cool Down Naturally

Use fans, breathable clothing, and cool showers rather than relying solely on air conditioning. Sudden temperature differences between indoor and outdoor environments can make fatigue and appetite loss worse.

Final Thoughts

Loss of appetite in summer is common, but it doesn’t have to lead to poor health. By choosing hydrating, easy-to-digest meals, supporting your hormonal balance, and staying mindful of your body’s signals, you can maintain energy and wellness even on the hottest days.

Take inspiration from the Japanese way of eating—light, seasonal, and rich in fermented goodness—and consider natural supplements like Effisoy if hormonal changes are part of your summer struggles.

Stay cool, stay nourished, and listen to your body.

Juveriente Effisoy: A Natural Solution for Hormonal Balance and Energy Restoration

Juveriente®’s Effisoy® offers a natural solution to combat age-related fatigue in summer by supporting hormonal balance. Launched in 2016, Effisoy® is based on fermented soybean germ extract, a traditional Japanese ingredient known for its potential to ease menopause symptoms and improve overall vitality.

Effisoy® works by boosting the body’s natural synthesis of DHEA, a hormone precursor crucial for maintaining balanced hormone levels. As we age, the body’s ability to produce DHEA declines, contributing to symptoms of fatigue and decreased energy. Effisoy® helps restore this balance by enhancing the body’s own hormone production processes. It supports hormonal balance safely, without introducing external hormones, allowing your body to regulate its hormone composition naturally.

This balance not only aids in reducing age-related fatigue but also promotes healthier skin and overall well-being. While Effisoy® benefits both men and women, it has become especially popular among women experiencing menopause, helping to alleviate symptoms like fatigue, mood swings, and skin aging.

By addressing the hormonal changes associated with aging, Juveriente®’s Effisoy® provides a natural and effective way to restore energy levels and combat age-related fatigue, helping you feel more vibrant and energized as you age.

Here are some of the real product reviews in our Amazon shop.

“Restful sleep finally!!”, “I Am Now Free of Hot Flashes!!”, “Lifesaver”