Mindfullness Strategies Flashcards
For a client practicing hara hachi bu, what is the goal of the client?
Eat until just satisfied or no longer hungry
What two traits of this habit (hara hachi bu ) must a client understand about this habit to help them get through difficult periods
They must know it might take a while to get.
They need to be good slow eaters before trying this next step
For clients to be successful with hara hachi bu they must try to
Notice and learn their appetite hunger and fullness cues
Lost three strategies to help a client learn and benefit from hara hachi bu
- Encourage client to try getting a little bit hungrier between meals
- Encourage “play” with this , rather than get too serious or mathematical about what “80%” full feels like
- Encourage clients to experiment and find out which foods keep them feeling full or leave them hungrier
What basic strategies could you suggest (after they have experimented with hari hachi bu) to help tune in and feel fuller longer?
Having a lean protein, healthy fats l, smart carbs
Having plenty of vegetables, especially fresh vegetables as appetizers
Pausing to sip water between bites
Eating slowly
When to introduce hari hachi bu and bring it up again
During one session and then follow up at next appointment
What is the hunger / fullness awareness journal what should the client track ?
Focus on not what eating but also subjective intuitive sense of hunger or fullness is
Ask them to track 4 things :
A. How hungry full they were before they started eating (scale 1-10)
B. How hungry or full they were after they finished eating (scale of 1-10)
C. What they ate (generally- doesn’t need to be precise)
D. Any physical feelings
TRACK FOR 3 days
What Okinawa tradition helps clients learn hunger and fullness cues?
Eat until 80% full
Hara hachi bu or 80% full
Eat until just barley satisfied
