🎥 MATT'S BLUE ZONE VLOG
Grab an apple and prepare to savor it like none other as Matt dives into the transformative power of the Blue Zone's 80% Rule.
👁 TODAY'S INTENTION
Today, let's enjoy our food even more by feeling contentment when our stomach is (almost) full.
Feeling the pull to clean your plate, even when you're full? Embracing contentment means recognizing the moment when you've had just enough. This isn't about restriction; it's about savoring every bite and honoring your body's signals.
Ready to explore the joy of contentment in eating?
🌎 BLUE ZONE INSPIRATION
The Okinawan practice of “hara hachi bu” teaches us to stop eating at 80% full, a habit that promotes longevity and prevents overeating. When we eat slowly and mindfully, we allow our natural fullness signals to activate, bringing more pleasure and less stress to our meals.
The long-lived residents of the Blue Zones often eat their smallest meal in the late afternoon or early evening and refrain from eating for the rest of the day.
💬 QUOTE
“When practiced to its fullest, mindful eating turns a simple meal into a spiritual experience, giving us a deep appreciation of all that went into the meal’s creation as well a deep understanding of the relationship between the food on our table, our own health, and our planet’s health.”
– Thich Nhat Hanh, a Vietnamese Zen master, poet, and peace activist who dedicated his life to teaching mindfulness and compassion.
🧬 SCIENCE
Research shows that eating slowly increases the release of gut hormones that signal fullness. Eating quickly can lead to decreased hormone release, often resulting in overeating.
Studies show overeating is toxic; it saps our energy and creates inflammation. Eating in excess can cause harmful blood sugar spikes and the production of free radicals, which may lead to cancer or other health issues.
🧘 HEALTHY HABIT
Embrace the 80% Rule: Stop eating when you feel 80% full and savor each bite slowly to allow your body's natural fullness signals to activate.
⚕️ MEDICINAL MOTTO
When I am full, I stop eating.
Reflect on the power of contentment and mindful eating. By recognizing when you’re almost full and choosing to stop, you honor your body’s natural signals and promote lasting well-being. Embrace this mantra throughout your day and feel the contentment it brings.
✍🏼 JOURNAL PROMPTS
- Bring to mind recent moments when you’ve been caught up multitasking while eating. How did it feel?
- How can you create a deeper connection with your food to enhance your appreciation for it?
📣 AFFIRMATION
I savor each bite, honoring my fullness.
🙌 KUDOS
Bravo for embracing the practice of contentment and mindful eating! By listening to your body's signals and stopping when you’re almost full, you're fostering a healthier, more conscious relationship with food. Keep savoring every bite and let the contentment flow through your day.
💬 COMMUNITY CONVERSATION
How do you practice mindful eating in your daily life?
Share your tips and experiences in the comments to inspire and learn from our community.
NO cell phone, no checking quickly social media, or the news or work emails while eating. When you eat: eat. Today I actually did this -and I have an intention to keep going- and well, I felt like a creep, hahaha 😀 I was eating alone in a shopping centre, doing nothing else but eating :)))) People might have thought I went nuts 😀
Oh – the apple video. I almost forgot about it. Just as good the second time around 😉
As to multi-tasking and eating… I’ve actually gotten worse, rather than better. As I now work from home, so I rarely take “breaks” any more.
This whole series has been a good reminder of things I should be doing (i.e. getting outside for a few moments each day, pausing for meals, drinking lots of water.. etc.)
How can I create more connection with my food? Well – there is a huge difference when I’ve actually made the meal I’m eating. And also – when I do slow down to actually appreciate it. So trying to make a point to do that more consistently.
I need to put down the I pad and phone and actually focus on what I am putting into my body. My eating has become worse as I have had more technology in my life. Before I used to just read the back of the cereal box, now I am doing so much more while I need. I feel like it is “wasted” time and I need to retrain myself in this department.
On the positive side, I do not do other things while eating. When I was little we always did dinner at the family with no TV, and that is something I continue to do today. My huge problem, as a teacher, is eating SO fast. Because I get 30 minutes to eat, go to the bathroom, and get ready for my afternoon classes, I wolf my food down at lunch. And it carries over to breakfast and dinners. I need to figure out a way to slow myself down because I know that would help.
I used to do this as well when I was a teacher. I even gave up food and would just drink a protein shake because I had no time to eat.
I’m with all of you on this one. I play games, watch tv shows I’ve recorded, and eat and drink while driving. Even when I take the time to prepare a meal, I still gobble. I’ve been more mindful of the prep than the meal! How dumb is that?
I more often than not am multi tasking while eating. Either watching television, working, talking to my husband, cuddling the dog, the list goes on. I rarely sit still and do only one thing at a time! :S I need to make more effort to be present in all things but especially eating! I love the textures, smell and taste of things, it is a shame that I have not figured this out long before, but it is definitely why I have so much weight to lose. Lesson learned smooches x 🙂
I need to be present when I eat. Not reading or watching television. The mindless eating is not healthy.
Glad I’m not the only one learning this lesson. In a world full of technology that is supposed to make life easier… its gotten more chaotic and complicated and we seem to neglect more x 🙁 Onward and upward for sure! 🙂