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FOOD/MOOD DIARY

Saturday, August 13, 2011

The What, When, Why and How of Keeping a Daily Food/Mood Diary

Keeping a daily, written accout of your food plan/intake and your ever-fluctuating state of mind (moods) will be quite an eye-opener if you’ve never tried it. We often overlook the small details in life like exactly what we are eating, how much we are eating, why we’re eating, and how we feel after we eat.

If you record that hot-fudge sundae that you think won’t hurt anything, you can see whether or not you’ve gone over your allotted daily intake, plus how that sundae makes you feel now.

Things to record in your journal:

Your goals – start by writing down your ultimate goal. Then break it down into monthly goals, weekly goals and daily goals. Read these often. It helps you stay focused.

EVERYTHING you eat and drink throughout the day – be honest. This includes sauces, gravies and salad dressing – any type of condiment. Don’t forget juice, sugared sodas, or additions to tea and coffee. All of these extras add up.

The time of day you eat your meals and snacks – You may not even realize how much or how little time you leave between meals. You will also have to fess up to those late-night snacks. Each person is different. Some people do well eating six small meals per day, and some eat only three meals per day. Keeping track of when you eat and how you feel will help determine what works best for you.

How you feel – Are you feeling bored, tired, sad, happy, or depressed before or while you’re eating? How do you feel after you eat: full of energy, or sluggish? Keeping track of how you feel before and while eating can determine any triggers in your life that lead to turning to food for comfort.

Activities you’re doing while eating – are you watching tv? Sitting at your desk at work? This allows you to create a plan to combat these habits.

Your thoughts – Whether your thoughts are negative or positive, write them down. Positive thoughts help you get through the day easier and get through tough times easier.

Your difficulties(challenges) and how you deal with them – Do you turn to food for comfort? By writing down the difficulties (challenges) you face each day, you can determine what your triggers are-perhaps a particular situation or dealing with a difficult co-worker. By determining specifically what the problem is and examining how you’ve been dealing with it, you can prepare yourself to react in a healthy way to the next episode, should it occur.

Your success – No matter how large or small your successes are throughout the day, write them down. If you just started a walking program and you made it two blocks instead of one, write it down. If you dealt with that difficult co-worker and went for a walk instead of heading to the vending machine, write it down. If you ate carrot sticks instead of a candy bar, write it down. Each day, look through this list of successes for instant inspiration and motivation. If you did it once, you can do it again-and again-and again!!!

-Adapted from TOPSNews

  
  Member Comments About This Blog Post:

JUDITHANNIE 8/13/2011 8:21AM

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MOM4407 8/13/2011 7:43AM

    I can not agree with you more. The journal is the most important part of losing weight. If you can not keep a food journal then you are not serious about losing weight.

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READ ALL ABOUT IT!

Friday, August 12, 2011

BUMPER STICKERS

A journey of a thousand miles begins with a cash advance

It is as bad as you think and they are out to get you

MAN CANNOT LIVE ON BREAD ALONE . . . UNLESS HE’S IN A CAGE AND THAT’S ALL YOU FEED HIM

I need somebody bad. Are you bad?

IF WE QUIT VOTING, WILL THEY ALL GO AWAY?

Earth is the insane asylum of the universe

TV IS GOODER THAN BOOKS

My wild oats have turned to shredded wheat

Come to the dark side: We have cookies

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  Member Comments About This Blog Post:

IDLETYME 8/13/2011 8:24AM

    Love your thoughts - Thanks!! emoticon emoticon

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55WALKER 8/12/2011 5:41PM

    IF WE QUIT VOTING, WILL THEY ALL GO AWAY?

I love this!

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KEEKEE1ST 8/12/2011 8:52AM

    Love them. Thanks for sharing.

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ROX525 8/12/2011 6:45AM

    emoticon

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Thursday Thought

Thursday, August 11, 2011

“I think your whole life shows in your face and you should be proud of that.”

—LAUREN BACALL, American actress

  
  Member Comments About This Blog Post:

STARRPARENT 8/11/2011 2:11PM

    MMMMmmmmm.....some days I don't want others to see!!

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JUDITHANNIE 8/11/2011 9:57AM

    Love it Judy emoticon emoticon

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Wednesday Wisdom

Wednesday, August 10, 2011

“When you get to the end of your rope, tie a knot and hang on.”


—FRANKLIN D. ROOSEVELT, U.S. president

  
  Member Comments About This Blog Post:

MERKY99 8/10/2011 9:41PM

    Love this. So hard to find inspiration sometimes. Works perfectly for today :D emoticon

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DRAGONRIDER1 8/10/2011 2:58PM

    YES!!!!!!!!!!!!!!!

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Dine and Dash

Monday, August 08, 2011

If you're an early bird when it comes to exercise, don't do it on an empty stomach in hopes of tapping into your fat stores. In a recent study, researchers at the University of Padua in Italy found that subjects who worked out after eating a healthy breakfast boosted their metabolism more than a group of fasting exercisers did. Even more surprising, those who fueled up first were still using more energy - especially from fat stores - a full 24 hours later.

"People who eat before exercising perform better," says Wayne Andersen, M.D. "Your workouts are more productive, you can push yourself harder, and your muscles keep burning calories longer."

Chow down about 30 minutes pre-session on a bowl of whole-grain cereal with lowfat milk, juice, and a banana - a good mix of protein, carbs, and electrolytes.

Sounds like a breakfast of champions!

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  Member Comments About This Blog Post:

TRUE-NESS 8/8/2011 9:07AM

    I usually try to keep it pretty light before a morning workout. I usually just have a snack or part of what I'm going to eat for breakfast...not the entire thing. I'll have a cup of milk or a banana or yogurt or some nuts or something else small like that. Then after my workout is finished I eat the rest of my breakfast. I just give myself enough fuel for the workout. I can't have a lot of food or drink on my tummy when I workout.

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LINDAMARIEZ1 8/8/2011 7:06AM

    can,t do all those carb s but I eat an egg! :) :) but for most people thats a thumbs up! emoticon

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