Respect Your Fullness – Focus on Food!
I’d like to share “The Blue Zones” with you. The Blue Zones are 5 areas in different parts of the world…there’s one here in our country in Loma Linda, California. In the Blue Zones, the people live to be easily more than one hundred years old. They are not warehoused either! They are active and engaged. Some of them still work. The author, Dan Buettner, has studied them extensively and has written several books on these people; the study is fascinating and much of their success is because of their focus on food.
The reason I bring them up is that they practice what the group in Okinawa, Japan calls “Hara Hachi Bu”. This is the consistent practice of eating until they are 80% full and then stopping.
One of the reasons this is such a smart practice is that it takes fifteen to twenty minutes for your brain to get the message from your stomach that, “We’re full…it’s ok to stop eating.”
Try it. Even if you’re still comfortable continuing to eat, try stopping before you feel full. Wait fifteen minutes, and see if you’re still hungry. If you are, go ahead and eat a bit more, but I think you’ll be surprised at how spot on this is!
It’s important for your weight and your health that you learn to respect your fullness. You can go from being ravenously hungry to feeling so full you feel ill. Your goal should be to maintain an average level of satiation, where you aren’t super full and definitely not super stuffed. By the way, it’s ok to feel a bit hungry.
Discover the Satisfaction Factor – Focus on Your Food
This information is about your satisfaction factor. While that may seem simple, it is actually very important. What happens with people when they spend a lot of time dieting is not only do they experience a lack of proper hunger and fullness signals, but they no longer get real satisfaction from their food.
Maybe you’re someone who eats while distracted, so you don’t pay attention to what you’re eating, or you feel like you eat on autopilot without enjoying the tastes and sensations. Eating at your desk while trying to finish that report is not going to allow you to focus on your meal.
It’s important to practice focused eating; really focus on food. Be mindful of what (and how much) you’re putting on your plate and then in your mouth.
This brings up a trick I put into place for myself that I want to share with you. When I began my eating for better health journey, I wanted to decrease the quantity of food I was eating, but I didn’t want to look at a big plate with some small bits of food on it. That vision didn’t set me up to expect to feel full. (Sometimes you have to play games with yourself…it may be in your own best interest.)
How I solved that dilemma was to get smaller plates! I now have plates I use for breakfast that are large salad plates and nowhere near the size of a dinner plate. I am able to have a delicious breakfast on a plate that looks full because it is full!
Try these ideas and see if they work for you. We are very focused on food and eating at the moment, so it’s a really good time to make some practical changes for your good health going forward.
I invite you to take a look at https://TheHealthyEatingClub.com. This is how I can reach the greatest number of people and affect changes that will help so many. Now is the best time to improve your health through learning to eat to be well! Get ready for the future now!
Helping You Achieve Major Wellness!
Cheryl A Major, CNWC
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I don’t just teach this; I live it!