Week 3 Okinawa Japan & Hara Hachi Bu & Water
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kaliswalker
Posts: 1,248 Member
This posting is for information only. PLEASE POST YOUR RESULTS ON YOUR CHALLENGE TEAM PAGE. And post questions and comments on your team’s discussion board. Thanks!
🌎️Challenge #3 Saturday, January 21 - Friday, January 27🌎️
✈️DESTINATION - Okinawa, Japan 6,000 Miles - Hara Hachi Bu & Water
The challenge begins on Saturday morning. Exercise & Hara Hachi Bu into Practice & Water done before SATURDAY DOES NOT COUNT!!!!
Welcome aboard Japan Airlines. We are headed to Blue Zone #3 Okinawa at the southern end of Japan. Okinawa dubbed the “Hawaii of Japan”, is just one of more than 160 islands that make up the Okinawa prefecture – an archipelago trailing like a strand of pearls towards Taiwan. Some of the islands are uninhabited, simply a slip of untouched white sand lapped by azure seas, while others are scattered with luxury resorts at the edge of pristine dive sites.
It’s a sub-tropical paradise of eternal summer. The waters surrounding the islands are home to an abundance of coral reefs, natural sea caves and marine life, a haven for divers, snorkelers, kayakers and undersea explorers. Large portions of land are designated national parks, where people enjoy bird-watching, hiking and other environmentally low-impact activities. In the old forest there are rare plants and animals.
The Japanese longevity reflects a lifestyle with good eating habits - fewer calories, lots of fruits and vegetables, eating healthy fats, and plenty of fiber. They also have high levels of physical activity, and happiness all important factor in their longevity. Also Okinawans have Nuchi Masu, a natural sea salt, which is low in sodium and high in essential minerals. It is in the Guinness Book of World Records for having the most minerals with around 14 different types found inside.
Fun Facts:
Karate debuted in the Tokyo Olympics in 2020.
Karate is an Okinawan export dating back to the 1400's when ordinary citizens were not allowed weapons.
The Iriomote Wildcat, an Okinawa native cat weighs 7 pounds and only 100 exist.
The Yonaguni is a small native Okinawa horse and only 50 exist.
2/3 of all American military bases in Japan are located in Okinawa.
36% of Okinawa's Land is protected.
World’s longest-lived women are here.
Race - You must exercise to earn air miles to get your team to the destination.
1 minute of exercise = 1 air mile. DAILY MAXIMUM 120 exercise minutes/air miles.
📝Living the Good Life - Hara Hachi Bu & Water
Okinawans practice Hara Hachi Bu, a Confucian teaching meaning "belly 80 percent full". It translates to, "Eat until you are eight parts full". An Okinawan elder begins the meal saying hara hachi bu — a reminder to stop eating when their stomachs are 80 percent full. This cultural practice of calorie awareness and mindful eating is part of the reason that Okinawa has a higher percentage of centenarians than anywhere else in the world. The secret to eating in moderation is emulating the habits of the Okinawan people. There is a significant calorie gap between when an American says, ‘I’m full’ and an Okinawan says, ‘I’m no longer hungry.’
How to put Hara Hachi Bu into practice. Learn to eat only until you are 80 percent full.
A) Eat more slowly. Eating faster results in eating more. Slow down to allow your body to respond to cues, which tell us we are no longer hungry.
Focus more on your food so you’ll eat more slowly, consume less and savor the food more.
It takes 20 minutes between the time you start to eat till your brain gets the signal that you are full. Practice mindful eating - slow down and increase your awareness of what you are doing and you will eat less. Focus on your meal and make eating a very pleasurable and deliberate event; appreciate how your food looks, the aroma, flavor, and texture of each bite. Anticipate and enjoy each morsel.
How to Eat More Slowly
a) Sit at the table
b) Pause before you begin eating to think about how to eat slowly and stop "Eat until you are eight parts full".
c) Eat harder foods like raw veggies ie. carrots
d) Use smaller spoons and forks, or chopsticks
e) Take smaller bites
f) Focus on chewing each mouthful about 20 chews
g) Put your fork or spoon down between bites
h) Take a sip of water before lifting your fork again. This also helps fill you up
i) Eat one at a time eg. Blueberries - one blueberry at a time.
j) Eat like a gourmet, pause and really taste each bite. Notice the scent, texture and taste of each food.
k) Eat your food in courses ie. salad first, then side dishes, then your entree
l) Set a timer. If you are eating too quickly get up and tidy the kitchen, do the dishes, then return to your food and see if you will eat less.
Hara Hachi Bu. At some point in the process of eating a meal, most people stop briefly and lay down their forks or put down the food they're holding in their hands. After this pause in their eating, people will often glance down at their food and decide to stop eating or push on and clear their plate. At the pause can you say ‘I’m no longer hungry, I am at 80%?' Regardless of what you do next recognize The "Pause".
Slow down so you notice The "Pause". Recognize how much you've eaten, and whether you've had enough. Aim to stop eating when you are satisfied or just right at 80%. Don't eat till you are stuffed.
Watch carefully for the eating pause, and then use it as a guide to STOP EATING!!"
Tip - if you only eat at the kitchen table, you'll be less likely to think "snack time!" every time you settle down on your couch.
✔️To score points this week.
1. Hara Hachi Bu - When you recognize "The "Pause" and say to yourself "I’m no longer hungry, I am at 80%". Regardless of what you do next - stop eating or continue eating you score 5 points for recognizing the pause and stating "I’m no longer hungry, I am at 80%". 5 points per meal. Daily MAXIMUM 15 points
2. Drink Your Water MAXIMUM 8 Cups
Summary
Record all exercise minutes. It's 6,000 Team Miles Exercise Minutes/Air miles. DAILY INDIVIDUAL MAXIMUM 120 exercise minutes/miles.
Scoring: 1 minute of exercise = 1 air mile
Living the Good Life – Hara Hachi Bu & Water
1. Hara Hachi Bu = 5 points per meal all or nothing. Daily MAXIMUM 15 points
2. Drink Your Water - Daily MAXIMUM 8 Cups Daily MAXIMUM 8 points
8 ounces = 1 glass/cup = 250 ml = 1 point (no fractions)
We will record this on one thread. (example)
My Exercise: 30
My Hara Hachi Bu: 15
My Water: 8
Remember if for any reason your health does not allow you to participate in a challenge please do not attempt it. Always follow your doctor's orders.
🌎️Challenge #3 Saturday, January 21 - Friday, January 27🌎️
✈️DESTINATION - Okinawa, Japan 6,000 Miles - Hara Hachi Bu & Water
The challenge begins on Saturday morning. Exercise & Hara Hachi Bu into Practice & Water done before SATURDAY DOES NOT COUNT!!!!
Welcome aboard Japan Airlines. We are headed to Blue Zone #3 Okinawa at the southern end of Japan. Okinawa dubbed the “Hawaii of Japan”, is just one of more than 160 islands that make up the Okinawa prefecture – an archipelago trailing like a strand of pearls towards Taiwan. Some of the islands are uninhabited, simply a slip of untouched white sand lapped by azure seas, while others are scattered with luxury resorts at the edge of pristine dive sites.
It’s a sub-tropical paradise of eternal summer. The waters surrounding the islands are home to an abundance of coral reefs, natural sea caves and marine life, a haven for divers, snorkelers, kayakers and undersea explorers. Large portions of land are designated national parks, where people enjoy bird-watching, hiking and other environmentally low-impact activities. In the old forest there are rare plants and animals.
The Japanese longevity reflects a lifestyle with good eating habits - fewer calories, lots of fruits and vegetables, eating healthy fats, and plenty of fiber. They also have high levels of physical activity, and happiness all important factor in their longevity. Also Okinawans have Nuchi Masu, a natural sea salt, which is low in sodium and high in essential minerals. It is in the Guinness Book of World Records for having the most minerals with around 14 different types found inside.
Fun Facts:
Karate debuted in the Tokyo Olympics in 2020.
Karate is an Okinawan export dating back to the 1400's when ordinary citizens were not allowed weapons.
The Iriomote Wildcat, an Okinawa native cat weighs 7 pounds and only 100 exist.
The Yonaguni is a small native Okinawa horse and only 50 exist.
2/3 of all American military bases in Japan are located in Okinawa.
36% of Okinawa's Land is protected.
World’s longest-lived women are here.
Race - You must exercise to earn air miles to get your team to the destination.
1 minute of exercise = 1 air mile. DAILY MAXIMUM 120 exercise minutes/air miles.
📝Living the Good Life - Hara Hachi Bu & Water
Okinawans practice Hara Hachi Bu, a Confucian teaching meaning "belly 80 percent full". It translates to, "Eat until you are eight parts full". An Okinawan elder begins the meal saying hara hachi bu — a reminder to stop eating when their stomachs are 80 percent full. This cultural practice of calorie awareness and mindful eating is part of the reason that Okinawa has a higher percentage of centenarians than anywhere else in the world. The secret to eating in moderation is emulating the habits of the Okinawan people. There is a significant calorie gap between when an American says, ‘I’m full’ and an Okinawan says, ‘I’m no longer hungry.’
How to put Hara Hachi Bu into practice. Learn to eat only until you are 80 percent full.
A) Eat more slowly. Eating faster results in eating more. Slow down to allow your body to respond to cues, which tell us we are no longer hungry.
Focus more on your food so you’ll eat more slowly, consume less and savor the food more.It takes 20 minutes between the time you start to eat till your brain gets the signal that you are full. Practice mindful eating - slow down and increase your awareness of what you are doing and you will eat less. Focus on your meal and make eating a very pleasurable and deliberate event; appreciate how your food looks, the aroma, flavor, and texture of each bite. Anticipate and enjoy each morsel.
How to Eat More Slowly
a) Sit at the table
b) Pause before you begin eating to think about how to eat slowly and stop "Eat until you are eight parts full".
c) Eat harder foods like raw veggies ie. carrots
d) Use smaller spoons and forks, or chopsticks
e) Take smaller bites
f) Focus on chewing each mouthful about 20 chews
g) Put your fork or spoon down between bites
h) Take a sip of water before lifting your fork again. This also helps fill you up
i) Eat one at a time eg. Blueberries - one blueberry at a time.
j) Eat like a gourmet, pause and really taste each bite. Notice the scent, texture and taste of each food.
k) Eat your food in courses ie. salad first, then side dishes, then your entree
l) Set a timer. If you are eating too quickly get up and tidy the kitchen, do the dishes, then return to your food and see if you will eat less.
Hara Hachi Bu. At some point in the process of eating a meal, most people stop briefly and lay down their forks or put down the food they're holding in their hands. After this pause in their eating, people will often glance down at their food and decide to stop eating or push on and clear their plate. At the pause can you say ‘I’m no longer hungry, I am at 80%?' Regardless of what you do next recognize The "Pause".
Slow down so you notice The "Pause". Recognize how much you've eaten, and whether you've had enough. Aim to stop eating when you are satisfied or just right at 80%. Don't eat till you are stuffed.
Watch carefully for the eating pause, and then use it as a guide to STOP EATING!!"
Tip - if you only eat at the kitchen table, you'll be less likely to think "snack time!" every time you settle down on your couch.
✔️To score points this week.
1. Hara Hachi Bu - When you recognize "The "Pause" and say to yourself "I’m no longer hungry, I am at 80%". Regardless of what you do next - stop eating or continue eating you score 5 points for recognizing the pause and stating "I’m no longer hungry, I am at 80%". 5 points per meal. Daily MAXIMUM 15 points
2. Drink Your Water MAXIMUM 8 Cups
Summary
Record all exercise minutes. It's 6,000 Team Miles Exercise Minutes/Air miles. DAILY INDIVIDUAL MAXIMUM 120 exercise minutes/miles.
Scoring: 1 minute of exercise = 1 air mile
Living the Good Life – Hara Hachi Bu & Water
1. Hara Hachi Bu = 5 points per meal all or nothing. Daily MAXIMUM 15 points
2. Drink Your Water - Daily MAXIMUM 8 Cups Daily MAXIMUM 8 points
8 ounces = 1 glass/cup = 250 ml = 1 point (no fractions)
We will record this on one thread. (example)
My Exercise: 30
My Hara Hachi Bu: 15
My Water: 8
Remember if for any reason your health does not allow you to participate in a challenge please do not attempt it. Always follow your doctor's orders.
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