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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 January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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