Written by Jamesie Kai‘aokamālie Spencer, Blue Zones Project - Hawai‘i Ambassador

The longest-living people in the world consistently eat wisely through the Power 9^® principle of the 80% Rule to ensure not overeating. Okinawans follow a 2,500-year-old Confucian mantra known as "Hara Hachi Bu," which reminds them when their stomach is eighty percent full to stop eating.

In Hawai‘i, we often celebrate with food. Whether it’s a workplace pot luck, a family gathering, or celebration, food is a staple that is include. Especially around the holidays, it can be hard to not overeat with all the yummy food prepared and we often forget about mindful eating.  

Mindful eating is an approach that brings awareness to individual sensual understanding of food and supports full presence during the eating experience. This process-oriented practice is not to restrict food but to develop a healthy relationship with eating and learn to openly appreciate the experience of food. By eating mindfully you will become more aware of how particular foods affect your mind, body, and well-being. Mindful eating helps to recognize emotions and sensations. Here are some tips from Blue Zones Project – Hawai‘i to practice mindful eating that promotes Eating Wisely and the 80% Rule: 

1. Be Mindful of Cravings and Physical Cues of Hunger 
Ignoring hunger cues can lead to overeating and potential binging. It is important to remember to eat when moderately hungry and stop when moderately full; this is a healthy eating style. Be aware of distinguishing between hunger and non-hunger triggers. Sometimes when our stomach is growling, especially first thing in the morning, our body is telling us it's dehydrated. Before you head to the fridge, drink a glass full of water first. Water can improve digestion and simultaneously fill your stomach to soothe some of the hunger reactions. If you're still feeling hungry after a glass of water, then you know your body is ready for some nutritious food! 

2. Hara Hachi Bu
Okinawans practice Hara Hachi Bu, which as we know, is eating until we're 80% full. Listen to physical hunger cues and stop eating when moderately full. Try saying Hara Hachi Bu before your meals, and don't forget to pause to check in with yourself every so often. Learn more about the health benefits of Hara Hachi Bu.

3. Be Mindful of Every Bite
Take into consideration the texture, flavor, spice, smell, sensation, color, and sound of the foods you're eating. Fully engaging your senses while eating will not only make the experience even greater but you find appreciation for your food. Be present when eating. Try some new Blue Zones Project Inspired Recipes to practice this tip. 

4. Slowdown and Enjoy the Time Together
Often times, many of us feel overwhelmed by the things we need to do that we forget to set aside time in the day to eat; therefore, resulting in rushing through meals or even skipping meals altogether. Create time in your schedule to eat and avoid distractions to fully experience your meal and any emotions that may arise. Try eating in silence and chewing thoroughly. Quick tip: using chopsticks helps limit your portions and slows you down with smaller bites.

5. Eat for Your Health and Well-Being
Food is fuel. Be Mindful of what you are eating and how it affects you. Try these Blue Zones Foods to include in your diet or try one of these nutrient-dense recipes to boost your well-being.

For more tips around healthy foods, plant-based recipes, and how to create healthy nudges in your kitchen, visit www.bzphawaii.com.