Start small; end with smaller. Think 80% and it can change your life.

In the beginning of my challenge to reduce my meal portion, I looked at my food which seemed small on the big plate and I thought, “it’s not enough”.   The need for more, for bigger, is so ingrained in the fabric of our lives that we think anything smaller, is disappointing.   During our recent vacation to Europe I took advantage of sitting outdoors enjoying the people watching; and I became aware of the difference in food choices and how most Europeans eat – an overall focus on smaller portions.

My family and I were out for dinner one evening and I was enjoying Tapas (small plates).  It’s a great way to enjoy a variety of dishes culminating in one meal, and you can experiment without overeating, most of the time.   It’s a running joke with my family that I am overboard with Tapas, but I say, “when in Spain”.

After a lovely meal we decided to have gelato at a local place on the Square (The Plaza).  The size options were incredible, but amazingly the largest size was smaller than what our local ice cream parlor serves as “small” back home in the US. In that moment, I was quite satisfied with what we might call a “tiny” cup, which was just enough to satisfy my craving, without feeling guilty for having consumed too much.  It’s a mind-shift, an alternate world-view, since I would easily have enjoyed the larger size. I reminded myself (and need to remind myself constantly) to make better choices, because in reality it’s up to us to choose.

We need less than we think, but have been programmed living in this society to believe that “value for money” equals more. Think of the immense popularity of “supersizing” at fast food restaurants.  The Japanese living on the remote island of Okinawa (Okinawans) think quite the opposite. They embrace the philosophy of “less is more”. They practice “Hara Hachi Bu” which requires they eat until they are about 80% full. They have trained their minds to always consider whether they should have another bite and their bodies to accept no as the answer. Okinawans are also some of the longest lived, healthiest human beings on our wonderful planet, often living to 100 years old or just about.

While it is difficult to change habits formed over years, it is possible, and that’s all you need to get started.  My personality is to eat what is on my plate, so portion control isn’t always easy. I began with thinking it may be possible to change. Small steps. Larger steps. Supersized steps. Mindset changed. Worldview altered. Smaller portions the norm.  It’s at least worth a try.

Tips to begin eating less:

  • Eat from a smaller plate; the visual impact makes a difference.
  • Improve your ambiance and environment – set the table, play soft music, make eating an enjoyable event.
  • Eat slowly – focus on chewing; slowing down your eating supports the theory of eating less.
  • Limit distractions- put away your cell phone and don’t watch TV.  Studies show that when these are present, you end up eating more.

Start small; end with smaller. Think 80%.

End with a cup of tea.




“The best cure for the body is a quiet mind” Napoleon Bonaparte

The benefits are real. It’s been three years and I don’t know what it’s like NOT to sit quietly for 15 minutes when I wake every morning. Clarity of mind after a restful sleep is something  we can’t put a price tag on. I have been a yoga practitioner for over 20 years, and have experimented with meditation as a result of this practice.  It took years,  but I made a commitment to form a habit of daily meditation.  It started with 5 minutes of actual “meditation” in the morning, but would take me 10 minutes to prepare for my five minutes. I tried sitting on the floor in various positions to get comfortable,  with no real focus. After several iterations, I stayed in bed, comfortably seated, eyes shut, mind open and… go.  This was my entre to “MY” meditative practice.

As hard as it was in the beginning and as committed as I wanted to be, I was more impatient with the time it was taking the much-ballyhooed benefits to emerge.  One day,  relaying my growing frustration to a friend, she suggested the app “Headspace”.  Well, Downloaded, Implemented, Success. This was exactly what I needed to maintain my focus beyond five minutes – five minutes that felt like an eternity during those first weeks.  Today there are many apps at your disposal, so explore and find the one that works for you.

While the app was invaluable in the beginning, I stopped using it after three months and now prefer complete silence, with my thoughts and a simple mantra. I encourage you to develop your own comfort zone whatever that may be. We hear that the world’s most successful people start their day meditating; We hear that creative thoughts are heightened during this time;  We hear about the 15-minute meditative mind-cleanse. Don’t make this about any of that. Make these ten or fifteen minutes about YOU. Make these valuable minutes about finding peace of mind, relaxation, anxiety-release, and finding your center for the day.

The benefits do materialize, but over time. After three years, I am much calmer in stressful and previously scream-worthy situations, and less irritated over little things, both at home and at work. Don’t look for a miraculous change in a week. Meditation is like any other discipline – it requires commitment, focus and practice. It will return to you what you put into it. Research shows that habits are formed when we commit the time. For me it’s sitting in bed first thing on waking ; but for you, it may be evenings in a hammock on your patio. Whenever and wherever, make it a daily practice. You will not regret it. I haven’t.

By:  Tracy Redfern

#Meditation #Habits #Relaxation




Tea & Chat!


I am sitting enjoying a spot of tea with my dear friend Holly.   I recently returned from a visit to China where I enjoyed the ritual of the Chinese Tea Ceremony.  The fact that it is called a “tea ceremony” already had me engaged.

Not knowing fully what to expect as it was my first time, I sat and waited for it to begin.  The host dressed in traditional Chinese dress, calmly explained the process and the various types of tea I would enjoy in the time I sat with her.  We started with black tea, which is usually rinsed on the first pour before refilling and pouring.  She spoke softly.  The appeal of the ceremony is the level of relaxation it brings as you sit listening to the host’ soothing tone, learning about the benefits of drinking the tea, and finally the smooth exquisite taste of the tea itself.   I tasted numerous varieties.

The quality of tea showcased is the best available, subtly committing you to the sale at the end, which like every food and beverage tasting today, ends in the gift shop.  After such a wonderful experience, my purse strings were much lighter as I craved the smoothness and richness of the tea I tasted.

China is full of tea houses and most of the hotels serve afternoon tea.  It is a favorite pastime and you become knowledgeable about what you like, enjoying the regular experience and relaxation of afternoon tea.   It occurred to me that we don’t find the time to do this nearly often enough.  To me this equates to the experience and benefits of yoga and meditation.

This is all about new experiences and connecting with friends and family.


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Theodore Roosevelt