If you want to live 100 years and be healthy, eat like those who have turned 100 years old. And for that you should go at least once to Okinawa, Japan, one of the areas known as the Blue Zone, as people there live long, live healthy and happy lives. For every 100,000 inhabitants, Okinawa is 68-100 years old, more than three times the number found in the American population.

Eating with attention, purpose and awareness is a characteristic of the inhabitants of this area and has been proven to help in longevity and health.

If you have a food conversation with an Okinawan elder, he will surely tell you the Confucian-inspired phrase before you start a meal: It 's Hara Hachi Bu' - a reminder to stop eating when your stomach is full 80 %.

Studies show that it takes approximately 15 to 20 minutes for our brain to record that the stomach has reached capacity and eating slowly by practicing hara bu hari helps not to be overloaded, to lose weight and many other aspects of metabolism that affect daily life.

Dr. Brian Wansink, author of "Mindless Eating," tells more about this practice: There is a huge calorie gap when an American says he feels 'full' and when an Okinawan says he is no longer hungry. We gain weight insidiously or by filling the stomach with the method of feeding simply out of necessity, or foolishly!

Older Okinawans follow a plant-based diet, with meals consisting mainly of chips, spinach, greens, sweet potatoes and tofu - all of which are rich in nutrients.

Goya is another key element. Also known as bitter melon, it is rich in antioxidants, vitamins and minerals that can lower blood sugar levels and improve the health of the immune system to help fight viruses.

Although Okinawans eat pork, fish and other meats, the latter occupy very little space in their daily diet.

Simple changes in daily eating habits can help in the practical application of 'hara hachi bu' to improve health. Here are some simple steps you can take to begin the process of preparation for mediation.

Do not be obsessed with taking in calories or food, thinking that you will lose weight : You should eat in moderation. As you eat, focus on how your body is reacting.

Eat slowly:  Eating fast results in greater food consumption. Slow down the process to understand the body's reactions, which give signals when you should no longer eat at that meal.

Focus on food:  Turn off the TV and keep all digital devices away from the dining environment - you will consume less and enjoy food more.

Use small containers:  Do not use large plates or containers. Even drinking glasses should be smaller, narrower and taller. It helps you to enjoy more and not drink endlessly with the idea that the glasses should be emptied.

Received from Tirana Post