Photo: Viktor Hanacek
Are you having
trouble losing weight? Do you wonder why you can't seem to get a handle on your
health when it seems you're eating right?
I have an idea
- a food journal.
[Insert groan
here.]
I know food
journals are not a new concept. You've heard about them and maybe even kept a
journal once in the past, but I want to encourage you to try it one more time.
It's very easy
to see where you're going wrong when you can look over your previous menus and
study what you ate. One piece of pie on Christmas Eve didn't seem so bad, but
you hadn't really noticed the 3 cookies, 2 pieces of fudge and 4 chocolate
covered pretzels you ate earlier in the day. It all adds up.
So what's the
best way to journal? Write down everything
you eat and drink, including snacks and
bites you sneak while you're cooking, on to paper. (No devices for this one, handwriting is better.)
At one time my
dad wrote down everything he ate and drank, sometimes even before he ate it.
When he thought about the amount of calories he was about to eat there were
things he decided he didn't really want after all.
Years ago I
had a friend who was conscious of her calorie intake and decided she would
rather eat her calories than drink them, so she gave up pop, coffee syrups and
other beverages loaded with calories. Water is always best for your body
anyway.
How To Journal
Find a nice journal (Target, Hallmark, Barnes and Noble) or a new spiral-bound notebook that
you think will be fun to write in and easy to carry with you when you go out.
As you journal
make notes about what you eat, what you are doing when you eat (on the run,
seated with family, watching TV), and what emotions you feel (happy, angry, bored,
stressed, lonely).
This journal
is only for you to see (unless you want to share it with a friend or doctor) so
be completely honest. You're not going to be judged or flunk at life - you're
just going to have a better idea of where your calories are coming from and
what you may need to eliminate from your overall diet. This will help you create a plan for the future. When you know you eat cookies in a high-stress situation, you can have a plan to avoid the cookies and eat nuts instead. (Or something like that.)
If the thought
of journaling every day is overwhelming to you, journal every other day, but be
faithful and consistent. At the end of the month evaluate your intake and make
adjustments for the new month.
What To Eat
Include at least 5 - 7 servings of fruits and vegetables (more if
possible)
Whole grains (like quinoa or brown rice)
Nuts and seeds
Quality
oil (olive oil, walnut oil, fresh avocado)
Protein (legumes, eggs, salmon, meat that is free-range and anti-biotic free)
What Not To Eat
Minimize
dairy, wheat, corn, gluten
Eliminate sugar, processed food, fast food
These posts
may also help you with ideas:
The new year starts next week, so it's the perfect time to start journaling. If you do this, please report back at the end of January and let me know how it went and what you discovered about yourself or any tips you have about the journaling process.
