Hara Hachi Bu

Hara hachi bu is a Japanese phrase that means “eat until you are eight parts (out of ten) full”. In other words, hara hachi bu encourages us to eat until we are 80% full (think 80/20 rule). In Japan, it is still common to hear “Hara hachi bu” before eating a meal as a reminder to eat with mindfulness which includes avoiding the temptation to overeat or overindulge. So, I say to you this holiday eating season, “Hara hachi bu.”

But let’s not wait until the holiday season officially begins to practice hara hachi bu 😊. Although some would say since it is 27 days until Thanksgiving, 54 days until Christmas, or 55 days until Kwanzaa that it’s definitely the holiday season, but who’s counting 😉.

So listen, while you can definitely go it alone, I invite you to encourage your loved ones to join you in adopting hara hachi bu!

1. If you are a person who says grace, after you finishing saying grace SAY ALOUD: “hara hachi bu” to yourself or those you are dining with

2. BEGIN eating and once you feel 80% full - STOP eating (and drink some water)

3. PLACE your utensil(s) down on the plate or table

4. Gently PUSH your plate back a little to indicate “DONE”

5. PUSH yourself back from the table, STAND up, PUSH your chair in, go WASH your hands, and RINSE your mouth

6. GO for a gentle 15 min walk (preferably outdoors to get some fresh air) – you can walk longer if you’d like 😊

7. As you are walking or after your walk, EVALUATE how you feel through conversation with your loved ones OR reflect in a journal (voice or written, you decide)

Hara Hachi Bu! 80% full, push back from the table, and go for a gentle walk around your house or in the neighborhood. The fresh air not only promotes calm, but the intentional movement after your meal optimizes your digestive health supporting your cardiovascular system in pushing nutrients throughout your body with ease. Let me know on Facebook what you choose and how it’s going with applying food as medicine to your everyday life.