Hi Friends! Here we are again with another WIAW in this month of focusing on Intuitive Eating. This week is about learning to stop when you are 80% full. The Okinawons in Japan, one of only 5 ares of the world where there is a larger proportion of centurions (people living over 100) have a term for this, it’s called Hara Hachi Bu. In case your curious, there is only one Blue Zone in the US, located in Loma Linda California where I went to grad school, so that’s how I found out about it.
Anyways, as I mentioned in yesterdays intuitive eating post part 3, as a member of the “clear your plate” club, this is sometimes really hard for me. I also tend to eat small portions throughout the day, or eat big meals to fill me up when I know I won’t be able to snack. With those types of meals I usually finish the whole thing, not really tapping into when I’m 80% full. I find I get a better chance to practice this when I eat out, which just so happens I did yesterday!
8:00AM Post Walk with Nala super processed breakfast of UCAN and Quest Bar. The mornings have been moving really fast the last week or so and I haven’t had time to make whole foods based breakfast options. I try and make up for it throughout the rest of the day though! I worked for an hour on the blog, social media and tackling my inbox before heading to the gym. No picture, totally forgot I was planning on recording my food!
9:30AM 1/2 banana with earth balance coconut peanut butter
My workout kind of sucked because my back was bothering me, I was scheduled to do the metabolic meltdown workout but ended up changing it and nixing some of the cardio.
11:15AM Greek Nonfat Yogurt with 1 spoonful of chocolate PB2 & stevia drops. I usually like the 2% but the 0% was on sale 😉
12:30PM This actually filled me up way more than I thought so I wasn’t hungry before leaving to meet with my client. I poured a cup of homemade iced coffee in a recycled Starbucks cup (I save them when I get tea or plain black coffee) to take with me.
2:15PM I finished meeting with my client and hit up the Whole Foods salad bar for lunch and then stayed there to work at a standing up table until around 4:30pm.
My 80% full point was about here (see picture below), the point at which I’m comfortably full but there is still food left. Always a hard spot for me but since I was starting this post I tried to be mindful of it and save the rest to snack on right before I left to go back home and change/let pup out.
5:25PM ate a piece of ham before I left to teach a group fitness class
and two handfuls of lilly’s stevia dark chocolate chips
7:40PM After I walked pup I wasn’t that hungry so I finished off some siggi’s drinkable yogurt and ate some green beans. No picture of the sad green beans on there own, I just couldn’t bring myself to take the picture. I know dinner of champs right!?!? I think I was likely not that hungry because of the late lunch so whatever, it all balances out in the end.
Do you notice your hunger fluctuation from day to day? I definitely do, I could eat a lot one day, little the next, normal another day it just depends on stress, sleep, exercise etc but as long as I trust my body and treat it right it all balances out in the end!
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I hope you have a wonderful Wednesday! Linking up with peas and crayons today, if you like seeing what other people eat definitely check out the link up!