Introduction Robert Ransom’s *How to Journal for Beginners* is a beautifully crafted guide that transforms the idea of journaling from an overwhelming task into a fulfilling and approachable habit. The book is not just about putting pen to paper; it’s about finding a space for self-reflection, creativity, and personal growth. Ransom’s warm, conversational tone and practical advice make this a standout resource for anyone curious about journaling, regardless of experience. Book Review: How to Journal for Beginners by Robert Ransom What sets this book apart is its gentle encouragement. Ransom speaks directly to beginners, addressing the fears and doubts that often hold people back. He dismantles the myth that journaling is only for those with artistic talent or profound thoughts, reminding readers that every word they write has value. His message is simple but powerful: journaling isn’t about being perfect—it’s about being authentic. Ransom’s approach is refreshingly practical. He does...
Introduction
‘Hara Hachi Bu' is a Japanese saying which means, eat until you are 80% full. Experts today, after a lot of research have reached the conclusion that this is the key to a long, and healthy life. The author mentioned Okinawa Island in Japan, in his book Ikigai, which has the longest-living people in the world who live up to 100 years or even more. They have been following the principle of ‘Hara Hachi Bu’, practicing which the Okinawans are able to achieve longevity. Following are the 6 most effective ways that help you follow ‘Hara Hachi Bu’:
Ways to follow ‘Hara Hachi Bu'
1) Reset your Muscle Memory: Reset your stomach’s muscle memory so that it gets used to smaller meals which will take around 15-20 meals. When you regularly eat smaller meals for a few days, it resets the muscle memory of your stomach.2) Don’t get over-hungry: Eat consciously but do not starve yourself for long because then it will lead to over-eating and making poor food choices. It makes your brain eager to eat more to avoid starvation. Over-eating and poor diet leads to gastrointestinal problems and various other health problems.
Understand the Power of Ambition:
3) Eat slowly: Eating slowly will make us feel satisfied but gulping down the food can cause indigestion due to which we will still feel hungry despite eating. When we eat slowly, our body responds to cues and tells us that we are no longer hungry.
4) Consume veggies and salads: Take in carbohydrates and protein but also balance them with green vegetables and salads. To stay young, you need antioxidants. Older Okinawans eat a plant-based diet. Their meals consist of nutrient-rich mustard greens, spinach, sweet potato, etc.
5) Small plates: You can trick your stomach by presenting meals on many small plates rather than one big meal. It will make you feel that you are going to eat a lot and you’ll eat significantly less without even thinking about it.
This diet allows the stomach to perform the digestion process quickly. If you eat to fill your stomach 100%, it gets stretched and requires more food to feel full which eventually causes various health problems.
5) Small plates: You can trick your stomach by presenting meals on many small plates rather than one big meal. It will make you feel that you are going to eat a lot and you’ll eat significantly less without even thinking about it.
6) Focus on Food: Whenever you are eating, you must only eat without any distractions. To avoid anything such, you must keep your phone aside, and turn off your television and other digital devices. Also do not get involved in conversations while eating. By doing all this, you can focus on your food and eat more consciously.
Effects
Okinawans do not eat to feel full rather they eat only what’s required. When you do that, your stomach is not entirely full and has extra space therefore, the stomach churns and breaks down food more efficiently.
Well described concept of Hara hachi bu, thank you !!
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