Benefits of Keeping a Food Journal

If you are struggling to lose weight or if you believe you have an unhealthy relationship with food, it may be beneficial to keep a food journal.  Studies show that people who maintain a food journal may lose twice as much weight as those who do not record their daily intake.  Keeping a food journal also provides accountability. 

A food journal serves as an important tool, it not only shows you what you are eating but it can also depict why you are eating.  By jotting down, everything you eat, you will be able to get a clear picture of exactly what you are eating, when you are eating it and why you are eating it.  Keeping a food journal is also helpful to stave off binge eating or unconscious snacking.  If you know you are going to have to record in your journal the fact that you ate a donut, you may be less likely to actually eat it.  Keeping a food journal can help you choose foods based on whether you are actually physically hungry versus emotionally eating. 

These are some items you may want to record in your food journal:

What – this would include the food item and how much.  Try to be as specific as you can.

When – notate the time that the meal took place.  It may also be helpful to note what you were doing at the time; were you watching TV, talking on the phone or enjoying the meal quietly.

Where – the location you ate can be helpful in determining your eating habits. Jot down if you ate in your car, at the dinner table, or standing over the kitchen sink.  You may also want to note if you were alone or ate with someone.

Mood – writing down how you felt while eating your meal may be the link in helping to determine whether you are eating for satiety or if the meal was triggered by an emotion.

Have you ever kept a food journal?  Did you uncover anything in your eating habits?  Were you surprised by anything?

Counting Calories: A Necessary Evil?

The decision to count calories is dependent on your goals and where you are in your fitness program.  If you are beginning a program, are unsure about how much you are eating, how much you should be eating, if you are trying to lose weight, or gain muscle, it may be beneficial to track your calories.

In simplest terms, the key to weight loss or muscle gain is energy balance – balancing the number of calories you ingest with the number of calories you expend.  If you consume less calories than you burn, you will lose weight.  If you consume more calories than you burn, you will gain weight.  If you are not counting calories and are merely guessing, you may not achieve your desired results or goals. 

Counting calories is not something that needs to be done long-term.  At first the task may seem a bit cumbersome but once you are familiar with caloric content in the foods you eat on a regular basis, the hard part will be out of the way and it will become second nature.  Everything you need to know is usually listed on the food items you buy.  Be careful to also note the number of servings in a container, sometimes what you may think is one serving size may actually be two or more. 

Once you are comfortable with the caloric content of the foods you eat and you are making progress towards your goals, you may choose to stop meticulously counting calories.   If you begin to plateau or if you are not seeing expected results, you may want to start counting again. 

Do you regularly track your caloric intake?  Do you use a different method such as portion size or a food scale to determine how much you are eating?

Are You Drinking Enough Water?

Memorial Day is here, the marker of the unofficial start of summer; the warmer weather is finally here.  In addition to the warmer temperatures, summer brings with it an array of fresh fruits and vegetables, outdoor barbecues and parties, lawn and garden maintenance, swimming and pool parties.  Your time outdoors is about to increase tremendously and so will your risk of getting dehydrated.

Our body is made up of approximately two-thirds water.  It is a major component of every body cell, tissue and organ. It also plays an integral part in almost every body function.  Water helps to regulate our body temperature; it transports oxygen and nutrients in the blood; it aids in the elimination of body waste; and it serves as lubrication to our joints.  The amount of water required each day depends on a variety of factors, including your general health, your activity level, and the climate where you live.  Recommended intake varies from 8 to 12 - 8oz. glasses of water a day.

Now is an important time to remember to stay hydrated and recognize the signs of dehydration.  The body can lose vast amounts of water, especially on days that temperatures soar close to or above 100 degrees.  Dehydration occurs when the amount of water eliminated by the body exceeds the amount consumed.  Some signs of dehydration include thirst, urine concentrated in color, dry mouth, a headache, light-headedness, nausea or vomiting.  To avoid dehydration consume fluids before you get thirsty because by the time you are, your body is telling you that it is already dehydrated.  It is also best to avoid drinks that contain caffeine or alcohol - caffeine is a diuretic and stimulates the production of urine thereby promoting dehydration. 

So have fun this summer.  Enjoy the weather, be safe and remember to drink plenty of water.  It does a body good.

The Macronutrients: A Three Part Series – Fat

So, if carbohydrates are the energy source, protein is the building blocks, why do we need fat in our diet?  As stated previously, fat has vital functions in our body.  It serves as insulation and protection for vital organs; it lubricates our joints; it assists the body in absorbing fat-soluble vitamins such as Vitamins A, D, E and K; and is the chief storage form of energy in our body.  Fat is a very concentrated source of energy, packing in more than twice as many calories per gram as carbohydrates or protein.  Most experts recommend your fat intake be somewhere between 20 and 30%.

It is important to understand the different types of fat, which your body needs, and which ones to avoid. There are two types of fat to be aware of:  Saturated fats and unsaturated fats.  Saturated fats are solid at room temperature and are not essential to our health. Saturated fats typically come from animals and are found in meat, eggs and cheese.  They are harder to digest and have a negative effect on our cholesterol.

Unsaturated fats are liquid at room temperature and can be divided into two groups:  Monounsaturated fats and polyunsaturated fats.  Polyunsaturated fats can be further broken down into Omega 3 fatty acids and Omega 6 fatty acids. Monounsaturated fats include olive oil, canola oil, peanut oil, sunflower oil and sesame oil.  Avocados, peanut butter, and many nuts and seeds are also good sources of monounsaturated fats.  Omega 6 can be found in safflower oil, sunflower oil, evening primrose oil, walnut oil, pumpkin oil, and sesame oil.  Foods that contain Omega 3 are mackerel, herring, salmon, sardines, tuna and flax seed oil.

Are you getting enough fat in your diet?  Are you eating the right kinds of fat? 

The Macronutrients: A Three Part Series – Protein

While carbohydrates are the body’s major source of fuel, protein serves an equally important role in a healthy diet.  Protein is the essential building block for building and repairing body tissue.  Every cell in the body is partially composed of proteins.  Muscle needs protein to help grow and rebuild after an intense workout.  Without enough protein in your diet muscle growth can not occur.  Most experts recommend that your protein intake be somewhere between 15 and 30%. 

Proteins are made up of amino acids – these are the building blocks of protein - which are combined together in a variety of ways.  There are 20 naturally occurring amino acids. The body can manufacture most of them; however, there are eight essential amino acids that can only be provided through a proper diet. 

Protein can be found in both animal and plant food sources.  When choosing protein-rich foods, be aware of what comes along with the protein because some protein sources are also high in saturated fats.  The best animal protein choices are fish and poultry. If you enjoy red meat, it is best to stick to the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet.  Vegetable sources of protein, such as beans, nuts, and whole grains, are excellent choices, and they offer healthy fiber, vitamins and minerals. 

The Macronutrients: A Three Part Series - Carbohydrates

As we have already discussed, carbohydrates represent your body’s main energy source from food.  They also provide the body with dietary fiber.  In a healthy diet, carbohydrates should account for approximately 40-60 percent of your total caloric intake.  Most carbohydrates come from plant-based foods such as fruits, vegetable, grains, and legumes.  Carbohydrates can be further broken down into simple – or as some fad diets like to call them “bad” – carbohydrates and complex – or “good” – carbohydrates.  Both complex and simple carbohydrates supply glucose to your muscle

Simple carbohydrates in simple terms (no pun intended) are sugars; glucose and fructose which come from fruits and some vegetable; lactose which comes from milk; and sucrose which comes from cane sugar.  Simple carbohydrates are digested quickly giving your body instant energy but will not leave you satiated long term.  Many of the simple carbohydrates we eat are sugars added to processed foods like sodas, cookies, baked goods, etc.

Complex carbohydrates consist primarily of starches as well as the fiber that occurs in all plant foods.  They are high in nutrient value and contain plenty of vitamins, minerals, and fiber.  They are processed much more slowly by your digestive system than simple carbohydrates and leave you fuller longer.  Foods rich in complex carbohydrates include grains and grain products, beans, potatoes, corn, and some other vegetables. 

Are you getting enough carbohydrates in your diet? 

Nutrition 101: The Basics

The first step in achieving a healthy relationship with food is to arm oneself with knowledge.  The absence of sound nutrition knowledge can result in poor eating habits, which can contribute to low energy stores, an incomplete fitness program and poor exercise results.  Nutrition is the study of food and how our bodies use food as fuel for growth and daily activities. The macronutrients, or major nutrients include proteins, carbohydrates, and fats. The micronutrients, or minor nutrients, are the vitamins and minerals that we need to be healthy.  Mastering the nutrition basics comes down to understanding the roles of carbohydrates, fat, and protein in a healthy diet.

The foods you eat supply the energy your body needs to perform on a daily basis. Just like you need to put the proper fuel in your car, your body needs to be fed energy-providing foods every day. The main form of energy your body requires is carbohydrates. 

Protein is essential in your diet because it represents the building blocks for your muscles.  Protein in your food is broken down and used by your body to build and repair your muscles.  Your body also needs protein for components of your immune system, hormones, nervous system, and organs.

Your body also requires fats in your diet to be healthy. Fats make up part of all body cells, help us maintain body temperature, and even delay hunger pangs.  It aids the body in absorbing fat-soluble vitamins. Fat also cushions the body’s organs from injury and provides energy stores.

Do you follow a sound nutrition plan?  Do you find yourself avoiding certain nutrients (fat, protein or carbohydrates) because a fad diet tells you they are “bad”?

A Healthy Relationship with Food

Nothing spoils the enjoyment of food, faster than the affliction of guilt; the feeling that you have done something wrong.  Guilt is the by-product of all defiant actions.  But what if we can forever eradicate the feeling of guilt that often accompanies eating?  What if eating your favorite food was no longer an act of defiance or weakness?

A healthy relationship with food is one that nourishes our bodies and provides the important nutrients we need for survival.  At the same time, it allows us to enjoy the food we eat without guilt or using food as an emotional crutch. 

To have a healthy relationship with food, it is important to be able to recognize physiological hunger cues from emotional hunger triggers.  Physical hunger cues include a rumbling or growling stomach, and may progress to a headache, dizziness or lightheadedness if too much time lapses since the last time you ate.  Emotional triggers might include boredom, sadness, stress or anger.

It can become dangerous if we stop allowing ourselves to eat our favorite sweet treats or if we start to make certain foods forbidden.  When we deprive ourselves of the food we crave, there is a big emphasis on the forbidden.  On the other hand, if we allow ourselves to eat in moderation those foods that we crave, we can learn to enjoy that food without guilt.  We must learn to indulge in the taste of our food, and consciously enjoy each bite. In moderation, we can enjoy the food we love.  Developing a healthy relationship with foods you love takes some discipline and dedication to moderation.

Do you have a healthy relationship with food?  Are you able to enjoy your favorite foods in moderation?

There is No Such Thing as a Free Lunch

Ahhh, food.  The bane of my existence; I love food; I hate food; I love to hate food; I hate to love food.  Who hasn’t been obsessed with food at some point?  My life seems to have always revolved around food.  When planning events or vacations, it is always about which restaurants are nearby, who has the best entrees, what is on the dessert menu.  And what could be better than food?  Free food, of course!  The vendor lunches, the corporate dinners, birthday lunches, Christmas parties, summer picnics – all on someone else’s dime.  Free, no cost to me, nada, zilch, zip, zero.  Or is there? 

Is it really free if I then turn around and pay a personal trainer to help me shed the pounds?  Or spend money on Weight Watchers, Jenny Craig or similar weight loss program to help me lose the weight?  Is it at no cost if I am beating myself up for over-indulging?  Or if I am paying for it later because I feel sluggish, tired or bloated?  Is it in fact free when I look in the mirror and am not happy with what I see?

Now I am not saying you need to start declining lunch engagements or to no longer attend events that involve food.  It is time to learn to make smart choices when eating out.  You can continue to go out to those corporate dinners and vendor lunches but eat wisely; make healthy choices.  I even believe it is possible to indulge from time to time; all things are good in moderation.  It is time to have a healthy relationship with food.

Have you found yourself obsessing over food?  What strategies have you used to come to peace with food?