DAY 7 of the Breathe First Food Tune-Up: "I’m FULL!"

Did you know that when we eat, it takes about 20 minutes for the body and the brain to have a little chat and come to the conclusion that we’re “full”?  So by the time we register that information, most of us end up being wayyyy PAST full to the point of being stuffed.  Like a turkey.  You know the feeling that I’m talking about, right?  When your belly feels like it’s going to explode?  Yeah, that one. 

 

So how do we avoid that type of overeating?  

Have you ever heard of the Japanese phrase, “Hara hachi Bu”?  (AKA “Hara hachi bun me”.)  It’s said that a majority of Okinawans live by this rule, and this is just ONE of the reasons why Okinawa is a hot spot where people live extraordinarily long and healthy lives.  

What does “hara hachi bu” mean? 

It is a phrase recited prior to meals, to invoke mindful eating.  It means to “eat until you are 8 out of 10 parts full” (or “belly 80% full”).  The Okinawans don’t eat until they are TOTALLY full, they only eat until they are NOT HUNGRY anymore.  There’s a subtle difference, but you see how it could make an impact, right?    

So how do we get more mindful with our eating and stop when we are not hungry anymore, rather than stopping when we’re full?  

1. Slow down….  Chew your food.  Give your body and mind that 20 minutes to chat so they can tell you when you’re getting full.  Bonus?  For some folks, slowing down and chewing can help produce more enzymes to help you break down your food.  So if you’re someone with reflux, gas, or belly bloat after eating…this may help you eliminate those problems too!
2. Be in the moment….  Sit down. Shut off your phone.  Put down your work. Save volatile discussions for later.  Just eat.  Notice how your food looks, smells and tastes.  Actually savor and enjoy it!
3. Use small plates… Studies have shown that folks who use large plates, bowls, forks, and spoons eat waaaaayyy more than those who use smaller ones.  So use smaller eating tools!  It’s an easy way to be “mindful” without actually thinking about it as you eat!   

So, what do YOU think?  Is it worth a try?  Could you become a more mindful eater and eat the “right” amount of food for you by practicing “Hara hachi bu” and the three tips mentioned above?   

Let me know what you think!