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What You Eat Matters! Use Myfitnesspal to Keep Track Of Your Eating Habit

What You Eat Matters! Use Myfitnesspal to Keep Track Of Your Eating Habit

It’s easy to remember what you had for dinner yesterday, but what if I asked you what you ate last Friday? Most of us have difficulty keeping track of our food choices. When you don’t record what you’ve eaten, it’s easy to overeat.

Recalling what you had for breakfast, lunch, and dinner is one thing, but do you remembering snacks can be problematic. Did you take one of the doughnuts that your boss bought for the office? Would you remember the late-night ice-cream binge or the post-work-week snack attack? Even if you could recall all the things you’ve eaten, you’d have a hard time remembering the size of the portion that you consumed.

Being unaware of your caloric intake can make it difficult to lose weight. Instead of identifying constructive ways to shed pounds, lots of us resort to beating ourselves up or trying to stick to a boring or restrictive diet.

You can’t solve a problem until you identify its TRUE cause

If you want to get to the root of your unhealthy habits, collect some data on yourself. By looking at precisely what you eat, you’ll be able to home in on dieting missteps that are making you unhealthy.

Think about the last time you tried to solve a problem without knowing what caused it in the first place. It’s nearly impossible to come up with a solution unless you have a clear overview of the situation. Your health and wellness is no different. By writing down exactly what you eat and how much of it you consume, you can make healthy dietary adjustments.

MyFitnessPal helps you collect the information you need

If you find the idea of keeping a food journal cumbersome, there’s a streamlined electronic food journal that can help you make informed decisions about your eating habits. MyFitnessPal is an app that enables you to record data about your meals and snacks.

Using this app is superior to other food journals because it allows you to set goals for yourself and track your choices in real time. It can project the approximate number of calories you should take in based on the information you supply.

Besides having a quick and easy way to enter meals and snacks, you’ll be able to pull from a database of over 5 million foods to find the best estimate of how many calories you’ve consumed. If you eat at a restaurant or enjoy food without a nutrition label, you can search the database to figure out the nutritional value of those items.

You can also log exercise in MyFitnessPal in order to determine how that affects your necessary intake for the day. The app is also designed to interface with wearable fitness trackers and apps so that you can sync your data to get the clearest picture about your health. If you want to make a change but can’t hire a trainer or a dietitian, this app may give you the tools to get you started on your wellness journey.

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How to use MyFitnessPal’s best features

Set your calorie intake target

After you’ve created a MyFitnessPal profile, you’ll have a chance to set your health and fitness goals. Note that you can set these goals in-app or on the desktop version of the service.

On the desktop version, go to the “Goals” tab and click on “View Guided Setup” to change your goals at any time. The link will take you to a page called “Update your diet profile.”

    It will give you a chance to input your weight, height, and activity level. You’ll also select if you are trying lose, gain, or maintain your weight.

      After you’ve recorded that information, the app will determine the number of calories that you should consume each day to reach your goals. You can find that number by clicking on the “My Home” tab, or going to the “Goals” tab (shown below).

        You can make changes to customize and refine your goals as your needs change. Checking and updating your goals on the app is simple as well. Just click on the sidebar menu and go to “Goals” to have the information in the palm of your hand.

        Scan barcodes to get all the information you need

        While many of the features of MyFitnessPal are accessible on the website as well as through the app, the barcode scanner is only available through your phone. In future updates, the company would like to include a manual input option for barcodes numbers, but until then, we still have our phones.

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        On the top left, click on the sidebar menu to show your options. Scroll down to “Diary” and click on it. Select a meal. You’ll get a screen that looks like this:

          On the top right-hand side, notice the symbol that looks like a bar code. Click that symbol, which will open a scanner. Scan the barcode for the item you ate. This will load the nutrition facts for that item, which will appear like the image below.

            You can adjust the serving size and number of servings to get an accurate reflection of your intake. When all of your information is correct, hit the check mark in the top right-hand corner. This action not only enters the food into your food journal, but it also subtracts the number of calories from your caloric intake goal.

            With such a simple process, it’s easy to monitor your consumption and determine whether you should indulge or eat a light meal.

            Check your overall statistics to see your progress

            You can see how you’re doing ever day under the “Diary” tab. If you want to examine long term trends, MyFitnessPal makes that easy to do too.

            To see how you’re doing over an extended period of time, go to the sidebar menu on the app. Click on the “Progress” tab.

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              At the top, you have the option to view your weight and designate a period of time. You can also look at measurements such as your waist, neck, or hips, by clicking on the “Weight” tab. You can adjust the period of time from one week, to several months to get a graph or your progress.

              Input exercise data

              MyFitnessPal syncs with fitness wearables such as the FitBit and the UA Band, but you can also sync other exercise apps to upload your data directly into MyFitnessPal.

              If you don’t have wearables or fitness apps, you can also enter your exercise by hand. Input your fitness data by going to the “My Home” page on the desktop version of the site. Click on “Add Exercise” in the “Your Daily Summary” box.

                You can also go directly to the “Exercise” tab to manually input your physical activity.

                  You’ll easily be able to consider your training routine alongside your diet. MyFitnessPal even has a database that allows you to search for your exercise if you are uncertain about the number of calories you’ve burned.

                  Using the app enables you to input the same information by going to “Diary” and clicking on the plus sign under “Exercise.”

                  After you’ve selected an exercise, it will appear under your most recently used options so that you can quickly add it again without having to search the database.

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                  If they don’t have barcodes, search for it

                  By returning to the “Diary” tab on the sidebar menu of the app, you can add food under the meal or snack heading of your choice. Your favorite meals and snacks will appear so that you can add those without looking up the information, but if you’re trying something new, you can enter the item in “Search for a Food.”

                    If you typed in “hummus,” the app would give you all the options for hummus in the database. You can select from different brands, and the adjust the serving size to get the most accurate information.

                      It also comes with supplementary articles too

                      The home page of the app not only shows you your progress for the day, but it also displays featured articles to keep you motivated and educated. The articles include everything from fitness and diet tips to blog posts about activities that get you out of your office and into the world.

                      If you want to search for articles on a particular fitness topic, go to “Blog” on the sidebar menu. You can type a search term and find a plethora of articles on your topic of choice. Read them on your phone to arm yourself with the knowledge that you need to succeed.

                      MyFitnessPal keeps you accountable and visualise your small progress

                      Many of us struggle with making good decisions about what to eat and whether we should exercise. Without motivation, it’s easy to fall into bad habits such as snacking too much or leading a sedentary lifestyle.

                      By committing to recording your meals, snacks, and exercise, you’ll notice a shift in how you perceive the small actions that make up your day. That chocolate chip cookie doesn’t look as appealing when you realize that it will put you over your caloric intake goal for the day. Binge-watching your favorite show when you can see that you haven’t exercised all week may not seem like such a good idea.

                      MyFitnessPal lets you see the big picture. It’s intuitive to use, and it streamlines the process of recording your health data. You can pay for the premium membership to get the most advanced features on the app, but everything I’ve shown to you today is available in the free version of the app. With so many tools at no cost, there’s no reason not to give it a shot.

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                      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

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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!

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                      Featured photo credit: Pexels via pexels.com

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