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Ever finish a meal and realize you barely tasted it—or still feel hungry, even though your plate is empty? This week’s Plus One is The Fork Drop: just set your fork, spoon, or sandwich down between bites at one meal a day. It’s a simple, mindful habit that helps you enjoy your food and feel satisfied—no restriction, just progress!

Download your free Plus One Tracker here: https://marielsie0.wixsite.com/my-sit...

If you’re joining the Fork Drop challenge, comment 'Fork Down' below and let us know how it goes! Share your mindful eating moments on Instagram and tag me @HealingPlate.Health

Missed the start?
Watch Week 1 (The Water Anchor) here to build your foundation:
   • The Plus One Challenge Week 1 To Add Healt...  
Watch Week 2 (Handful In)
   • Plus One Challenge; add a handful of veggi...  

⚠️ DISCLAIMER: I’m a health coach, not a doctor. This video is for educational and informational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your diet or lifestyle.
See you next week for our final habit stack!
#plusonechallenge #HealingPlate #MindfulEating #HealthyHabits #WomenOver40 #NoDiets #SmallChanges #HabitBuilding

References:
Cummings, D. E., & Overduin, J. (2007). Gastrointestinal-regulation of food intake. Journal of Clinical Investigation. This study explores how gut hormones like CCK and ghrelin interact with the brain to signal fullness.

Havel, P. J. (2001). Peripheral signals conveying metabolic information to the brain: Short-term and long-term regulation of food intake and energy homeostasis. Diabetes. Provides a deep dive into the 15–20 minute delay in hormone-based satiety signaling.

Li, J., et al. (2011). Improvement in chewing activity reduces energy intake in one meal and modulates plasma gut hormone concentrations in obese and lean young men. American Journal of Clinical Nutrition. Proves that more chews per bite increase satiety hormones.

Cassady, B. A., et al. (2009). The effects of mastication on snack intake and incretin secretion. Obesity. Explains the link between mechanical chewing and the body's hormonal response.
Otsuka, R., et al. (2006). Eating fast leads to obesity: Findings based on self-administered questionnaires among middle-aged Japanese men and women. Journal of Epidemiology. Large-scale data linking eating speed to central obesity and metabolic syndrome.