QUOTE OF THE DAY
“Before each meal she takes a moment to say hara hachi bu, and that keeps her from eating too much.” “Hara hachi bu?” I repeated. “It’s a Confucian-inspired adage,” Craig chimed in. “All of the old folks say it before they eat. It means ‘Eat until you are 80 percent full.”
― Dan Buettner, The Blue Zones: 9 Lessons for Living Longer From the People Who’ve Lived the Longest
IDEA OF THE DAY
As a recap, here’s a quick look at some of the blue zone magic we’ve been exploring over the last two weeks:
1. Natural movement– find ways to create an environment that nudges you into moving
2. Right Outlook– with a blend of connecting to your purpose and creating rituals to downshift and ease into the evening.
This week, we’re going to focus on one of my favorite topics….FOOD! My boyfriend laughs at me when we go to the grocery store because I always like to visit the candy aisle and “eat” the food with my eyes. Chocolate aside- this week’s focus is on eating wisely. Based on the blue zones project, this surfaces in three different ways.
1. 80% rule
The facts are pretty astounding. Since the early 1900’s, plate sizes in the US have increased by 3 inches, and the amount we consume has increased by 27%. More than half of the foods we purchase in stores are high in salt, fat, sugar, and processed ingredients I can’t pronounce. It sounds daunting, but how can we find small ways to counteract the food culture we live in? Perhaps start with checking in with your stomach or notice ways in which you could eat more mindfully. Are you getting full? Maybe it’s time to stop and drink some water, wait a few minutes, and then check in again with your stomach to feel if you’re in a good spot to say ‘Hara hachi bu’.
2. Plant Slant
Beans, beans, a tropical fruit! The more you eat, the more you —-!
Joyna, you are being so silly today!
I know, I know. But, research from the blue zones shows that beans, including fava, black, soy and lentils, are the cornerstone of most centenarian diets. Are you already a bean fan? Fantastic! You’re doing great! If you’re like me…I love a great many things, but beans doesn’t top the list. How about we start small with a few tips on small changes in our kitchen setup, or explore the blue zones meal planner!
3. Wine at 5
For my wine-lovers out there, take heart knowing that your glass of wine can support your health, as long as it’s done moderately, and ideally with friends and good food! If alcohol is not your thing, then consider the other aspects of good food and friends- how can you incorporate more of this form of connection with others into your life?
Next week we’ll wrap up with our final blue zone discovery (one of my favorites!)
Until then, enjoy your beans!
QUESTION OF THE DAY
Are you hungry or are you actually just thirsty?