Advertising
Advertising

Published on August 25, 2017

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

        Gone through a few heartbreaks and lost hundreds of friends but I am still happy with my life.

        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

        1How to Control Your Thoughts and Become the Master of Your Mind 212 Best Brain Foods that Improve Memory 3How to Keep Yourself Awake at Work Without Caffeine 48 Things to Watch for If You’re Considering Being Vegetarian 510 Amazing Health Benefits Of Beer

        Read Next

        Advertising
        Advertising

        How to Control Your Thoughts and Become the Master of Your Mind

        How to Control Your Thoughts and Become the Master of Your Mind

        Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

        Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality.

        I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

        You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

        Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

        When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

        I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

        Who Is Thinking My Thoughts?

        Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

        Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

        1. The Inner Critic

        This is your constant abuser. He is often a conglomeration of:

        • Other people’s words; many times your parents.
        • Thoughts you have created based on your own or other peoples expectations.
        • Comparing yourself to other people, including those in the media.
        • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

        He is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

        Why else would he abuse you? And since “he” is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

        2. The Worrier

        This person lives in the future; in the world of “what ifs.”

        He is motivated by fear which is often irrational and with no basis for it.

        Occasionally, he is motivated by fear that what happened in the past will happen again.

        Advertising

        3. The Reactor or Trouble-Maker

        He is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

        He can be set off by words or feelings. He can even be set off by sounds and smells.

        He has no real motivation; he has poor impulse control and is run by past programming that no longer serves you, if it ever did.

        4. The Sleep Depriver

        This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

        His motivation can be:

        • As a reaction to silence, which he fights against
        • Taking care of the business you neglected during the day
        • Self-doubt, low self-esteem, insecurity and generalized anxiety
        • As listed above for the inner critic and worrier

        How can you control these squatters?

        How to Master Your Mind

        You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

        Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

        There are two ways to control your thoughts:

        • Technique A – Interrupt and replace them
        • Technique B – Eliminate them altogether

        This second option is what is known as peace of mind!

        The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

        Use Technique A with the Inner Critic and Worrier and Technique B with the Reactor and Sleep Depriver.

        For the Inner Critic

        When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

        You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

        For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

        Advertising

        You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

        “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

        If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

        • He riles up the Worrier.
        • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
        • He is often present when you try to fall asleep so he perpetuates the Sleep Depriver.
        • He is a bully and is verbally and emotionally abusive.
        • He is the destroyer of self-esteem. He convinces you that you’re not worthy. He’s a liar! In the interest of your self-worth, get him out!

        Eliminate your worst critic and you will also diminish the presence of the other three squatters.

        Replace him with your new best friend who supports, encourages, and enhances your life. This is a presence you want in your mind.

        For the Worrier

        Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

        Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

        You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

        • Increased heart rate, blood pressure, or surge of adrenaline
        • Shallow breathing or breathlessness
        • Muscles tense

        Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

        If you believe in a higher power, this is the time to engage with it. Here is an example:

        Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

        “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

        Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

        If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

        Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

        Advertising

        Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

        For example:

        If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

        “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

        Change those fearful thoughts when they happen:

        “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

        Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

        For the Trouble-Maker, Reactor or Over-Reactor

        Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

        The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

        • Increased heart rate and blood pressure; surge of adrenaline
        • Shallow breathing or breathlessness
        • Muscles tension

        I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

        Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

        Breathe in through your nose:

        • Feel the air entering your nostrils.
        • Feel your lungs filling and expanding.
        • Focus on your belly rising.

        Breathe out through your nose:

        • Feel your lungs emptying.
        • Focus on your belly falling.
        • Feel the air exiting your nostrils.

        Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

        Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

        Advertising

        One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

        Master your mind and stop the Reactor from bringing stress to you and your relationships!

        For the Sleep Depriver

        (He’s made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

        I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

        Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

        1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
        2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

        When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

        From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

        For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

        If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

        You can also use this technique any time you want to:

        • Fall back to sleep if you wake up too soon.
        • Shut down your thinking.
        • Calm your feelings.
        • Simply focus on the present moment. 

        Becoming the Master of Your Mind

        Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

        You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

        Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

        Featured photo credit: Pexels via pexels.com

        Read Next