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5 Benefits a Food Journal

5 Benefits a Food Journal

We all struggle with nutrition. It’s a never-ending battle of willpower, cravings, and convenience that end up dictating our food choices in the kitchen, often to our detriment. It can leave us feeling a little hopeless, like we are forever destined to having to suffer the consequences that come with not eating well.

It doesn’t have to be this way, however. There is an easy way that you can take the power back in the kitchen—using a food journal to record your meals.

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Simple, yes, but unbelievably powerful.

After all, here are just some of the things that start to happen when you track and monitor your food choices:

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  1. You’ll eat better. There is no bigger benefit than this—the awareness that comes with measuring and tracking your own nutrition will encourage you to make better dietary decisions. It shines a light on the things you are missing in your diet—more protein or water, for example—while also showcasing some of the things you’d like to reduce or drop entirely. Most of us live willfully in the dark with our nutrition, preferring to submit to our cravings along the way. Using a food journal will educate you on what you are actually eating—and often enough this is the spark necessary to make significant change.
  2. You will lose weight. Because we generally don’t think about what we eat—we tend to eat according to habit or craving—we aren’t accountable to what we are eating. One of the big perks of keeping a food journal is that a lot of the mindless eating that doesn’t serve any purpose beside satisfying boredom will be put on the chopping block. A study by Kaiser Permanante in 2008 found that participants lost twice as much weight when they recorded their meals. The awareness and “pause” that comes with reflecting on what you are eating forces you to be more attentive to food choices.
  3. Connects lifestyle to diet. For the millions of us who eat food items that don’t agree with us the connection isn’t always clear. Especially when it’s a meal or piece of food that we really like. Whether it is a gluten or lactose sensitivity, or trying to keep to a specific diet in relation to a health condition (diabetes, for instance), keeping your food journal will help you stay on top of your nutrition and keep you feeling good. This was one of the big benefits that happened to me when I finally got serious about mastering my nutrition. It wasn’t the weight I lost, or the faster recovery after a brutal swim workout, it was the general feeling of wellness and increased energy.
  4. Shows you that you don’t always eat because you are hungry. One of the most surprising realizations you will come to in your first few days of journaling your meals is that you don’t always eat because of hunger. In fact, a lot of the unnecessary eating you are doing comes when you are stressed out, bored, or eating is being triggered by an external cue or the environment (you get to the pub with your friends, for example). Getting under the hood of why you eat can be just as critical to cleaning up your diet as what you are eating.
  5. It will show you how reality and perceptions don’t always match up. Gaining self-awareness in the kitchen is fundamental to crushing your nutrition, no matter what your goals are. Frequently when I help athletes with their nutrition they will tell me how much fruits and veggies they eat, how they are always hydrated, and so on. But when they sit down and keep a food diary for a few days the truth turns out to be a little different. We tend to inflate the good parts of our diet and play down the bad stuff. Getting a more accurate picture and a heightened sense of awareness will help you repair your diet moving forward, and this starts by properly recording your food intake.

In Closing

When it comes to our diet a lot of us feel a little lost, or helpless. With so much information out there we resign ourselves to being prey to our cravings. There are tools out there to help you combat this helplessness, from doing regular meal prepping to sitting down with a registered dietitian to have them throw together a meal plan for you.

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But if you want to do something for your diet today, start recording your meals.

Your nutrition doesn’t have to be a mystery, or something that you need to feel helpless about. You can take control of your diet, or at least start the process, by sitting down and putting pen to paper after each of your meals.

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Pair it with your workout log book and you will start seeing some crazy results in the gym, the mirror, and most importantly, in your overall health and wellness.

Featured photo credit: Flickr via flickr.com

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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