Advertising
Advertising

How Keeping a Food Journal Makes Me Feel Much More Energetic

How Keeping a Food Journal Makes Me Feel Much More Energetic

Can you remember what you ate for breakfast this morning? How about what you ate for dinner last night? Chances are, you’ll be able to remember what you ate in the last 24 hours.

If I asked you what you ate three days ago, you probably wouldn’t be able to tell me. You’re not alone in this — most people wouldn’t be able to recall what they ate.

Life today revolves around data collection. We have records for how many steps we walk, the amount of time we spend on tasks, and how we spend our money. But very few of us have a system for keeping track of what we eat, though what we eat affects how we feel every second.  We are what we eat, after all.  Health isn’t like money, which we can recoup if we lose it.  Once our health is gone, there is no guarantee that we can recover it.  Why not pay better attention to our health by writing down what we eat?

I never paid attention to what I ate

If you saw a photo of me from a few years ago and compared it to what I look like today, you wouldn’t recognize me. I used to be overweight, and I didn’t keep track of my food intake.

I wanted to be healthy, and I worked to lose weight.  I am happy to say that I was successful in this endeavor, but maintaining my weight-loss wasn’t easy.  Instead of keeping track of my actual caloric intake, I simply told myself to eat small portions all the time.  I restricted what I ate for every meal and snack.

I may have looked healthier than when I was overweight, but I felt terrible.  I was lethargic all the time, and I used to feel light-headed after exerting very little effort.  I felt cheated.  I was supposed to be more energetic than when I was overweight, but I spent most days feeling like I was recovering from a case of the flu.

Advertising

In an effort to maintain my weight-loss, I was actually eating too little.  My lack of energy and bouts of dizziness were my body’s way of saying that it wasn’t getting what it needed.  Blindly restricting the amount of food you eat isn’t going to make you healthy or happy.  It took this unhealthy relationship with my meals to make me realize that there’s a better way to honor my weight loss efforts.

Human tend to eat more than their bodies require

A combination of clever marketing and lack of knowledge about nutrition leads us to make all kinds of assumptions about what we eat.  Most of us learned how much to eat from our families, who may not always understand what an appropriate portion size is.

Restaurants distort our idea of how much should be on our plates. Food companies package multiple servings into a single package, and if we don’t measure what we eat, we can easily overeat. We have no idea how much food we should be eating, and we don’t know how many calories are in each serving.

On top of all this learned eating behavior, modern humans are biologically programmed to stuff themselves with calorie-laden food. Our ancient ancestors didn’t have the luxury of visiting fast food restaurants and grocery stores whenever they wanted.[1] They had to eat as much as they could when they could. “Feast or famine” was their reality.

To make eating properly even more challenging, some foods that seem healthy to us are loaded with calories. For example, lemon-honey water seems like it would be a healthy drink choice — especially compared to soda or juice. Lemon-honey water contains 3 tablespoons of honey, which is roughly 300 calories. That’s nearly the calorie content of a light meal! We drink our calories, and we don’t even realize it.

Our brains try to help us figure out how many calories something has, but you can’t tell just by looking. We naturally perceive that smaller foods have fewer calories, which isn’t always the case. One cup of nuts can have nearly 1,000 calories in it. How many times have you chowed down on nuts at a party thinking you were making a healthy choice?

Advertising

Calories are only one part of the equation

Calories are the easiest way to talk about a food’s merits, but they aren’t the only thing you should look at when deciding what to eat. W hen we don’t know what we’re eating, we have no way to tell if we’re getting enough nutrients.

Obesity is an obvious sign that someone isn’t eating a healthy diet, but people can also suffer from malnutrition without recognizing it. You can be obese and not take in adequate nutrients, you can be underweight and malnourished, or you can be skinny-fat, a condition in which you appear to be healthy, but you are metabolically obese.[2]

An unhealthy person may take in a surplus of fat, calories, and carbohydrates, but their diets may be lacking in nutrients like fiber, vitamins, and minerals. You could eat only the daily recommended amount of calories by consuming nothing but chocolate chip cookies, but that doesn’t mean you are going to be well. Healthy eating is more than calorie restriction.

It is only when we keep track of what we eat that we can understand the nutritional content of the foods we eat. For example, you may not realize that eggplant is rich in protein or that bread is high in fat just by looking at them. When you track your food, you can understand your nutritional deficits and make better choices. Technology has made this easier than ever.

The app I fell in love with

There’s an app for almost anything, and meal tracking is no exception. There are many options that save you the trouble of manually calculating caloric and nutritional intake. My favorite app for tracking my meals is MyfitnessPal.

Advertising

    MyfitnessPal is great because it has a massive database that allows you to look up most kinds of foods and their nutritional value. You can even scan the barcodes of packaged foods to pull up their nutrition sheets. If you are tracking something that isn’t packaged, like a piece of fruit, or you’re eating out, you can also type the name of the item into the database to get the nutrition facts.

    Two main things to keep track of when using MyfitnessPal

    There are two kinds of information that you should consider whenever you are tracking your meals: calories and macro-nutrients. When you’re thinking about calories, you should base the number of calories you consume on whether you are trying to lose, gain, or maintain weight. It never hurts to do some research, or talk to a nutritionist, dietitian, or health professional about the best caloric intake target for you.[3]

      After you know what your caloric target will be, you simply enter your meals, snacks, and beverages into your app. Throughout the day, you can see how many calories you have consumed and how many you have left.

        For macronutrients, you can easily check your recommended intake by looking a the graphs supplied on the app and choosing foods that contain the nutrients you lack.

        Advertising

        Meal tracking challenges

        Estimating portion size can be difficult for newbie food trackers, but there are a few tricks that you can use that don’t involve carrying a set of measuring cups and spoons with you at all times.

        For example, a serving of protein such as beef or chicken should be about three ounces. Most of us don’t know what three ounces look like, but if I told you that it is roughly the size of the palm of your hand or a deck of playing cards, you would understand.

        A proper serving of carbohydrates is approximately 1/2 cup of rice, grains, pasta, or potatoes. Most of the time, we overestimate what this actually looks like, but if you know that 1/2 cup is approximately how much rice or pasta you could fit in a cupped hand, you can make an informed guess.

        Adjusting your portion size is not the only challenge that you will face along the way. Friends and family members may not understand why you are going to so much trouble to record your food intake. Remember that your health is at stake. After they see your positive results, they may try tracking meals for themselves. Until that point, don’t be shamed out of doing something that will make your life better.

        Food journals don’t tell you what you can and can’t eat

        Unlike a diet, there are no food categories that are off limits when you are tracking your meals. You can have anything in moderation. Using a meal tracker enables you to enjoy your food, eat a balanced diet, and make decisions about food that will help you nourish your body and feel your best.

        Reference

        More by this author

        Jolie Choi

        Having experienced her own extreme transformation process, Jolie strongly believes that staying healthy takes determined and consistent action.

        11 Health Benefits of Cucumber Water (+3 Refreshing Drink Recipes) Put Down Your Pizza and Find Your Healthy Diet Challenge Buddy By Using “Foodstand” Ditch Your Banana and Kale! Use “The Blender Girl” To Find Your Fun and Tasty Smoothie Recipes If You Exercise but Sit a Lot, You’re Still Unhealthy Walk While You Work, You’ll Be 10X Healthier

        Trending in Health

        1 How to Get the Best Deep Sleep (And Why It’s Important) 2 How to Practice Meditation for Anxiety and Stress Relief 3 7 Morning Rituals to Empower Your Day And Change Your Life 4 10 Emotional Regulation Skills for a Healthier Mind 5 13 Best Energy Boosting Foods to Help You Stay Sharp All Day

        Read Next

        Advertising
        Advertising
        Advertising

        Last Updated on September 16, 2019

        How to Stop Procrastinating: 11 Practical Ways for Procrastinators

        How to Stop Procrastinating: 11 Practical Ways for Procrastinators

        You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

        We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

        The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

        Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

        1. Break Your Work into Little Steps

        Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

        For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

        Advertising

        • (1) Research
        • (2) Deciding the topic
        • (3) Creating the outline
        • (4) Drafting the content
        • (5) Writing Chapters #1 to #10,
        • (6) Revision
        • (7) etc.

        Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

        2. Change Your Environment

        Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

        One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

        3. Create a Detailed Timeline with Specific Deadlines

        Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

        Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

        My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

        Advertising

        Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

        4. Eliminate Your Procrastination Pit-Stops

        If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

        Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

        I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

        5. Hang out with People Who Inspire You to Take Action

        I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

        Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

        Advertising

        As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

        6. Get a Buddy

        Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

        I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

        7. Tell Others About Your Goals

        This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

        For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

        8. Seek out Someone Who Has Already Achieved the Outcome

        What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

        Advertising

        9. Re-Clarify Your Goals

        If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

        Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

        10. Stop Over-Complicating Things

        Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

        Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

        11. Get a Grip and Just Do It

        At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

        Reality check:

        I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

        More About Procrastination

        Featured photo credit: Malvestida Magazine via unsplash.com

        Read Next