🧠 What Is Hara Hachi Bu?

One concept that really resonated with me is a Japanese phrase from Okinawa:

Hara Hachi Bu

Meaning: 👉 “Eat until you are 80% full.”

But this practice is about more than portion control.

It’s about:

• mindfulness

• slowing down

• and listening to your body’s signals.

In a world that encourages rushing through everything, including meals, this idea feels almost revolutionary.

🍽 Slowing Down Enough to Notice

I’ve started practicing small things during meals:

• taking a breath before eating

• putting my fork down between bites

• chewing slower

• noticing flavor and texture

• allowing conversation during meals

Not perfectly. Not every time.

But more intentionally.

Because when I slow down…

👉 I actually give my body time to participate in the meal.

🧘‍♀️ A Simple Visual That Helps Me

One funny but surprisingly helpful visual I use is this:

👉 “Could I comfortably do yoga right after this meal?”

Not that I’m planning to jump into downward dog immediately after dinner 😊

But imagining movement afterward helps me gauge whether I’ve eaten to:

• comfort

  or

• discomfort.

And honestly…it’s a reminder to slow the pace.

Because food coming out your nose during yoga would definitely ruin the experience.

🍴 The Practice of Putting the Fork Down

One habit I continue working on is: 👉 putting my fork down between bites.

Some days it feels natural.

Other days I catch myself halfway through the meal realizing I’m rushing again.

But that’s okay.

This isn’t about perfection.

It’s about: 👉 awareness and practice.

🌿 Mindful Eating Is a Skill

Mindful eating doesn’t mean:

• eating perfectly

• never overeating

• or making every meal “healthy.”

It means: 👉 paying attention.

Noticing:

• hunger

• fullness

• pace

• satisfaction

• and the experience of eating itself.

And interestingly…

When I slow down enough to notice the food, my taste buds finally get a chance to weigh in too.

💚 Final Thought

We live in a fast-paced world.

But our bodies often respond better to slower, more intentional rhythms.

Maybe the goal isn’t just eating less.

Maybe the goal is: 👉 learning to listen sooner.

💬 A Question for You

What would change if you slowed down enough to actually notice:

• hunger

• satisfaction

• and the experience of your meal?

💚 Renew Nurse Health Coaching

Helping women build consistent, sustainable habits for lifelong wellness — one small step at a time.