Hara Hachi Bu to You!

Residents of the Japanese island of Okinawa, who are among the oldest and healthiest people on the planet, have a great expression concerning healthy eating habits: Hara hachi bu. Hara hachi bu means “Eat until 80% full”.

In general, Okinawans eat 10 percent to 40 percent fewer calories than Americans. In a recent study, Japanese researchers from Osaka University announced that people who eat fast and eat until they feel full are 3 times more likely to gain weight, as compared with those who eat slowly and modestly.

How can you apply this principal at home?  Try eating until you feel just slightly full, then wait 20 minutes. Remember, it takes 20 minutes for your brain to register that you have eaten so give it the time it needs!  Research suggests that many people are satisfied after following the 80 percent rule, even though they eat less.

I love this concept because it can help you eat less without any need to count calories or give up the foods you love!  Yea for that!

Until next week, Eat Well, Be Well and LOVE Every Bite!

~Jennifer

Enjoy the following delicious recipe slowly and deliberately!

Moroccan Chickpeas and Chard

Serves 4-6

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Serve this dish over brown rice or quinoa.

1 Tablespoon olive oil

2 cloves garlic, minced

1 red onion, sliced

1 teaspoon smoked paprika

1 teaspoon ground cumin

1 teaspoon turmeric

1 teaspoon thyme

1 28-oz can plum tomatoes with liquid

1 bunch swiss chard, washed, and chopped

2 15-oz cans chickpeas or 3 cups cooked chickpeas

salt and pepper to taste

In a large pot with a lid, heat the olive oil, onion, and garlic over medium. Cook for about 3-5 minutes, or until onion is getting clear, then add the paprika, cumin, turmeric, and thyme.  Stir together and cook for a minute or two until fragrant. Add the tomatoes, breaking them up with the back of a spoon.  Add chickpeas and chard simmer for 15-20 minutes or until chard is cooked and wilted.  Season to taste with salt and pepper and serve over grain of choice.

This recipe and food for thought are excerpted from my weekly meal plan.  Every week, you get 4 healthy recipes, an organized shopping list and coupons to New Leaf Community Markets.  You can try it FREE for a month by clicking here.

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