Hey there! So, we’re officially three weeks into the new year. This is about the time when that initial burst of motivation can start to fade for many, especially when it comes to sticking with new habits—like eating better. If you're feeling the pull of old routines creeping back in, don’t worry, it’s totally normal! But before you decide to call it quits, let’s talk about one simple but powerful habit that could be a cornerstone of your health goals for the rest of the year: food hygiene.

Now, before you start picturing gloves and a disinfectant spray, let me explain. I’m not talking about washing your hands before dinner (though please keep doing that—flu season is no joke). Instead, food hygiene refers to how we eat—our habits, mindset, and awareness during meals. It’s something we often overlook, but trust me, focusing on this can be a game-changer for your health, digestion, and even your relationship with food.

Think about all the things you do to care for your health—sleep hygiene, dental hygiene, exercise. Food hygiene fits right in because it’s about creating healthy, sustainable practices. Not just what you eat, but how you eat can influence your digestion, nutrient absorption, hunger cues, and even your weight.

In fact, improving your food hygiene can:

• Help with weight loss and maintenance

• Prevent overeating or binging

• Support better digestion and absorption of nutrients

• Improve hydration

• Tune you into your hunger and fullness cues

• Encourage a calmer, more mindful state

Sounds like a lot, right? And the best part—it’s not about completely overhauling your diet or doing something extreme. It’s about slowing down and being present.

If you only take one thing away from this, let it be this: slow down when you eat. I get it—life is busy, and it’s easy to inhale a sandwich while answering emails or scrolling on your phone. But eating too fast not only disrupts digestion, it can also mess with your hunger hormones, leaving you feeling unsatisfied and reaching for snacks an hour later.

When you eat slowly, a few amazing things happen:

1. Your body gets a chance to prepare for digestion.
   When you give yourself time, your body ramps up production of things like saliva (with enzymes to help break down food) and stomach acid, which makes digestion smoother. Rushed meals can strain your gastrointestinal system and leave you feeling bloated, sluggish, or uncomfortable.

2. You feel fuller with less food.
   There’s actual science behind this. For example, in one study, participants who chewed their food 40 times (instead of 10 or 25) felt fuller for longer. The act of chewing thoroughly also stimulated the release of hormones like GLP-1, which helps regulate appetite and blood sugar.

3. You absorb nutrients better.
   When you chew more and eat slower, you’re giving your body time to break down food properly. That means you’re not just eating those healthy nutrients—you’re actually using them.

Tips to Improve Your Food Hygiene

Here’s the best part: you don’t need to be perfect to see results. Small changes can make a big difference. Here are some simple tips to get started (Can you do this 80% of the time?):

1. Chew, Chew, Chew

Make a conscious effort to chew your food thoroughly—until it’s practically a paste. Not only does this help with digestion, but it can also increase satiety (the feeling of being full) and make meals more satisfying overall.

2. Put Your Fork Down

Between bites, place your fork or spoon down. This naturally slows you down and gives you time to actually enjoy your food.

3. Minimize Distractions

Try eating without screens—yes, even TikTok with it’s meteoric rise. When you focus solely on your meal, you’re more in tune with your hunger and fullness cues, plus you’ll actually taste your food.

4. Start with a Few Deep Breaths or Something Grounding

Before you eat, take a few deep breaths. This activates your parasympathetic nervous system (aka your “rest and digest” mode), helping your body relax and prepare for the meal.

5. Honor Your Hunger and Fullness

Check in with yourself before, during, and after meals. Are you still hungry, or are you eating out of habit? Are you full but still picking at your plate? Learning to trust these signals takes time, but it’s so worth it.

6. Hydrate While Eating

Sipping water between bites can help slow you down and keep you hydrated. Bonus: it can also help with digestion.

What If You’re in a Hurry?

Life happens, and sometimes you do have to eat quickly. I’m no stranger to this myself. But even then, you can incorporate some of these practices. For example, try to chew a bit more or take a few deep breaths before diving in. Small adjustments can still have a positive impact!

Why This Habit Is Worth Sticking With

One study found that eating slowly led to participants consuming 10% fewer calories in one meal—and they felt fuller for longer afterward. That may not sound like a lot, but over time, those small changes add up. Plus, the benefits of food hygiene go beyond calorie intake and weight loss. It’s about feeling good, improving your relationship with food, and giving your body the best chance to thrive. That’s long haul health stuff!

So, if your January motivation is wearing thin, here’s your gentle nudge: focus on food hygiene. It’s a low-effort, high-reward habit that can anchor your health goals for the rest of the year.

Let’s Do This

For the rest of January and beyond, I challenge you to practice at least one food hygiene tip at every meal. Maybe you chew a little longer, pause between bites, or turn off Netflix while you eat. And hey, if you need support or more tips, we’re here to help!

Remember, it’s not about being perfect—it’s about progress. You’ve got this! 💪

• with someone you haven’t in a while can create positive interactions that boost joy.

January Announcements:

• Health and Wellness coaching spots LAST CALL— If you’re interested, please book a free consult with us to get going.

• Fun run — ARE YOU IN? Join the list. 5k? 10k? Marathon? Let us know. We are targeting the Annadel Half-Marathon, 10K and 5K http://www.annadelhalf.com/

• Have we helped you to improve the quality of your life this past year? If you are so inclined to share that experience, we would greatly appreciate your positive review/testimony. You can Google or Yelp review us with those links. Thank you!