Myra's Kitchen Blog » Hara Hachi Bu

Besides what we eat, how we eat is just as important; the Okanawans have always known this, and the practice of intentional eating is part of the cultural norm.

This idea has always impressed me as full of wisdom; I therefore decided that it would be a good idea to practice hara hachi bu as much as possible. I know that when I leave a meal pleasantly full instead of stuffed, I find that – instead of being weighed down – I have energy for the next activity. Nonetheless, in the beginning, while trying to cultivate this habit, I found it easy to get derailed. Here were my various pitfalls and saboteurs:

The classic is my going to bed too late, then having to rush out the door in the morning. When this happens, I grab something – and even if it is something I would normally want to eat – and gobble it down quickly. I’m not satiated when I eat that way, and I look to make up for that lack of satisfaction by overeating later. Nowadays, I really try to make myself go to bed on time when I have to get up early, so that I have time to sit down for at least a twenty-minute breakfast.

2: Wolfing down lunch because I don’t give myself enough time in general Lunch can easily be rushed, since there are always deadlines, obligations, and the like. When I eat too fast, I tend to eat past the 80 percent mark. I can’t tell if I’m full until I get up from the table, and by that time, I’m already uncomfortable. I’m much happier when I spend enough time – a minimum of 30 minutes – eating a relaxed lunch.

Whether it’s an uncomfortable conversation, or a dinner with difficult relatives or business associates, a strained mealtime sets me off in the wrong direction. At those moments, nervous eating seems a viable option. I’ve been known to wrestle with a tense dinner situation by wolfing down an entire plate of cookies in front of me. In the ideal world, I would avoid all but the most pleasant meal companions, but that’s not always possible. Mindful eating, and remembering to stop and breathe between bites, is especially important here.

When I have an extra glass of wine at dinner, my “satiation meter” is off and I tend to keep eating until I’m stuffed. This is a good reason to keep alcohol consumption to a minimum.

When I’m not happy with the meal, I keep eating to try to get some satisfaction. This is what was behind my “freshmen fifteen”. The food was so lifeless in my college dorm, I had a need to finish off dinner each night with a large serving of ice cream.

When the food is delicious and of good quality, I tend to be satisfied easier; ironically, I’m less likely to overeat. We’re all different, however, and what sabotages me might not derail you. It’s a good idea for most, however, to slow down and relax while dining. When you slow down, you eat more mindfully. When you actually pay attention and taste every bite –and put down the fork occasionally and breathe between bites – you notice when you start to fell full. And mostly full is the time to stop. That is the essence of hara hachi bu.

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