Eat until 80% of full


Patients come to see me for different aches and pains.  Many of my clients have back pain.  Back pain can be the result of poor posture, repetitive bending, over reaching yourself, among other factors including body weight.  Loosing weight is often something that will help my chiropractic clients reduce their pain as well as start feeling better as a whole. The concept of hara hachi bu, to eat until you are 80% full, is a great way to start towards building a habit based way of eating.  Instead of restricting your diet simply be aware of how your body is feeling.  How full does it feel?  You really won’t know what 80% full feels like but if you remain conscious of how your body feels when eating you will start to learn that you can get away with a little less that what you are regularly eating.

Eat until you are 80% full

Check out this article to see some of the research on this subject.  It is the information that Instagram image is based on. 80 percent full 

Calf Stretch I

Muscles Stretched
1. Gastrocnemius
2. Soleus
3. Extrinsic foot flexors

Start Position
1. Hands against wall
2. Place sole of one foot against wall
3. The leg of the foot being stretched is straight
4. Heel on ground

Finish Position
1. Lunge body forward towards wall

Common Errors
1. Only placing the toes on the wall and allowing the toe to extend back. The entire foot should remain straight.

** Note: it is best to wear shoes during this stretch

Neck Retraction Exercise


  • Strengthens deep neck muscles in the front of the neck.
  • Stretches suboccipital muscles and the base of the skull

Start position

  • Sitting relaxed in a chair with upper back support
  • Hand on chin

Finished position

  • Use your hand to help move your chin towards your neck to give yourself a double chin. Most of the work should be done with your neck muscles and not your hand.
  • At the same time, move your head backwards as though you are trying to move head behind your shoulders.

Common Errors

  • Tilting the nose down or upwards. The nose should only move horizontally backwards.