New nourishment in November.

Hara hachi bu: eat until you are 80% full.

Sit down and have a cup of tea – green tea would be best if you have it – and let’s take a little time to consider nourishment from the point of view of a healthy and active 100-year-old.

Before you take a sip, say these three words to yourself:  Hara Hachi Bu. This phrase, based on the 2,500 year-old teachings of the Chinese philosopher, Confucius, translates roughly as, “Eat until your stomach is 80% full’’.

This ancient practice of eating less may be a key reason why over 20% of the population in Okinawa, Japan, reach the age of 100, 110, and even 115 years.

As we once again enter a holiday season of tempting foods and overeating, remember this cup of tea and the powerful lifestyle choice you can make for health and longevity.

We encourage you to keep a quick planner and tracker – consider it a Keep On Tracking calendar.  Keep it with you, sip more tea, and check off each day that you remember to practice eating less.

A month of eating well.

This month, include the words Hara Hachi Bu in your wellness checklist (no three words can better summarize eating well.)

When you actually plan for eating until you are 80% full, you will be putting into practice two powerful nutritional strategies: eating more slowly and eating a little bit less.

These are practices that can help you achieve a healthier weight, better glucose control, and possibly even a longer life.

You may also want to add another Okinawan tradition for excellent nourishment – drinking green tea.  Not only does green tea provide you with an extraordinary amount of antioxidants, but a cup before meals can help you feel fuller and less likely to over indulge.