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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.

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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?

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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.

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    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.

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        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

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        Jolie Choi

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

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        Last Updated on November 11, 2019

        How to Improve Memory and Boost Your Brainpower

        How to Improve Memory and Boost Your Brainpower

        Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

        To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

        Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

        1. Exercise and Get Your Body Moving

        Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

        Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

        To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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        2. Eliminate Stressors and Seek Help If You’re Depressed

        Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

        If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

        Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

        3. Get a Good Night’s Sleep and Take Naps

        Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

        Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

        4. Feed Your Brain

        Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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        This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

        Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

        Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

        5. Eat Breakfast and Make Sure It Includes an Egg

        According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

        Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

        Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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        6. Write it Down

        If there’s something you want to remember, writing it down can help.

        It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

        You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

        7. Listen to Music

        Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

        8. Visual Concepts

        In order to remember things, many people need to visualize the information they are studying.

        Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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        Here, you can learn How to Become a Person Who Can Visualize Results.

        9. Teach Someone Else

        Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

        Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

        10. Do Crossword Puzzles, Read or Play Cards

        Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

        So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

        Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

        More About Boosting Memory

        Featured photo credit: Pexels via pexels.com

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