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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

        More by this author

        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 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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