To usher in a Happy New Year, this article comprises simple and practical Power 9® ideas for you to practice at your leisure – at work and at home. The Power 9 are holistic lifestyles behaviors that the longest living people in the world practice every day, and because this quarter’s theme is Eat Wisely, we thought we’d kick off this Power 9 series reviewing three of our favorite Power 9 longevity principles: Plant Slant, Wine @ Five (AKA Friends @ Five), and the 80% Rule (often referred to as “Hara Hachi Bu” in Okinawa, Japan).
QUARTERLY CHALLENGE: EAT WISELY AT WORK AND AT HOME
To usher in a Happy New Year, this article comprises simple and practical Power 9® ideas for you to practice at your leisure – at work and at home. The Power 9 are holistic lifestyles behaviors that the longest living people in the world practice every day, and because this quarter’s theme is Eat Wisely, we thought we’d kick off this Power 9 series reviewing three of my favorite Power 9 longevity principles: Plant Slant, Wine @ Five (AKA Friends @ Five), and the 80% Rule (often referred to as “Hara Hachi Bu” in Okinawa, Japan). We also encourage you to participate in the three-month challenge to Eat Wisely!
Keep a look out in the coming months for additional articles on the remaining Power 9 pillars, color-coded in the image below:
• Eat Wisely (covered in this issue)
• Connect – Family First, Positive Pack, and Belong
• Right Outlook – Downshift and Purpose
• Move Naturally
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Plant Slant
WHY: Only 5% of Americans consume adequate amounts of fiber, which reduces the risk of heart disease, stroke, hypertension, type 2 diabetes, gastrointestinal disorders, and gout.
HOW: Add more fruits, veggies, legumes (beans), and minimally processed grains (e.g. oats, brown rice, quinoa, barley, etc.) to your plate, while limiting meat to three ounces or less.
- If there’s one food that qualifies as a “superfood,” it might just be beans! Include more tofu, hummus, chili and other soups (while the weather’s still chilly!) to your plate to benefit from these good sources of fiber, protein, and complex carbs.
- We’re blessed to live in Hawaiʻi where we have amazing fruits all year round! Check out our friends at farmlinkhawaii.com and use promo code BZPHAWAII at check out for $10 off your first order! Longan and all kinds of citrus are in season now with mangosteen and lychee to come in spring/summer!
- Last but not least, learn to cook, it’s worth the effort! Here’s my favorite comfort combo for cooler weather that anyone can make: tantalizing tomato soup + mushroom manchego cheese melt (pictured below).
80% Rule (Hara Hachi Bu):
WHY: Excessive caloric intake drives weight gain and related health conditions like diabetes, obesity, and heart disease. This Power 9 is inspired by Okinawans who practice the ritual of saying, “hara hachibu bu” before each meal, which reminds them to be mindful of not just what they eat, but how much. This practice allows them to avoid overeating, also commonly known as “kanak attack” locally in Hawai'i. Did you know, it takes our brains 20-30 minutes to register when our bellies are full, so eating until you feel full often results in overeating? Moreover, fiber-rich foods take some time to expand in our bellies, so stop eating when you are 80% full.
HOW: Use plates that are 10 inches or smaller in diameter to control portions. You can also bring your own food storage containers when dining out, so you don’t feel pressured to finish your whole meal, or simply ask for a to-go container. Personally, I bring the glass Pyrex ones from Costco with me and restaurants appreciate it because they save on to-go containers. They’re also microwave and dishwasher safe – convenient and eco-friendly!
Check out these other free, printable Eat Like the Blue Zones posters too! They’re great reminders to place in your workplace lunchroom or home kitchen.
Wine at 5 / Friends at 5
WHY: Friends and refreshments just go great together! Some call it “pau hana,” others, “happy hour.” No matter what you call it, social time with friends while enjoying your favorite beverage or healthy snack can shed the day’s stress and strengthen social connections, which directly impacts your overall well-being. People in Sardinia, Italy enjoy a special Cannanou wine that’s loaded with antioxidants, but feel free to choose a cup of coffee or tea if you prefer.
HOW: Pick a place (like a Blue Zones Project Approved Restaurant) and day to meet with friends or colleagues after work to "talk story" around refreshments that everyone can enjoy. Trying to save money? Go on a picnic! Bring your own refreshments and meet at the beach or park to enjoy the sunset and outdoors without worrying about a bill.
Personally, I do a lot of iced tea (both black and decaf for AM and PM). I prefer it in my 64-ounce mason jar ($4 from Target) paired with a “flip-cap lid with handle” I bought online. I fill a reusable, organic nut-milk bag with 10 teaspoons of tea then either cold brew it overnight or make sun tea, where I steep the tea in sunlight from morning to noon. You can always fill half of your cup with hot water from the kettle, allow to steep at least five minutes, then add cold water and ice for more immediate results. I love my tea, but the best part is enjoying it with friends.
Please let us know your tips on how you eat wisely on Facebook or Instagram @BZPHAWAII! Cheers, until next time!
If your organization is interested in learning more about workplace well-being and would like to work with Blue Zones Project to develop your 2023 Well-Being Program, please email us at bluezonesprojecthawaii@sharecare.com.Join the Well-Being Movement!
To learn more about incorporating well-being in your workplace, email bluezonesprojecthawaii@sharecare.com.
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