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Food Journaling

Posted on Mar 22, 2019 to Public

Record your Food

How well do you know your own body? Do you know how much fiber you need each day to have a regular bowel movement? How much water do you need to drink to stay hydrate? Do you know why you feel bloated every day? There are so many questions that need answers when it comes to what we consume each day. Well, I’m here to tell you that it does not take a medical professional to inform you that you're bloated, and why you're bloated. Everyone is unique and, therefore, process foods differently...

Food journaling is a tool I use to track what I eat each day. It helps me track how the various foods I consume effect my body. Please take note that this method is different for each individual; which is also why it's so effective! Food journaling is primarily a source to help us become more in-tune with our bodies.

(DISCLAIMER: Food journaling will not tell you why your body cannot handle certain foods but it will at least tell you what your body is capable of digesting properly!)

How Do You Do It?

How do I journal my foods? I take a basic approach. It has led me to find that I feel better on certain foods and that some foods just make me feel blah… I also found out what foods really trigger my bloating, my acne, and my energy.

My Journal Example

  • For breakfast I had one cup of coffee, with a dash of cashew milk, and a tablespoon of cinnamon roll creamer. I also had two eggs, and 50 grams of egg whites with half an avocado.
  • Ran 3 miles
  • For Lunch I had one taco salad, with Greek yogurt instead of sour cream.
  • For dinner I had grilled chicken, sweet potato, and steamed broccoli.
  • Right before bed I had a hot cup of green tea which helps me sleep.

I’ll, then, write something like, "today was a great day, I didn’t feel bloated, and I had enough energy to get me through." I might elaborate on how each food made me feel. For example, if I felt better eating the Greek yogurt than the sour cream. 

Everyone is Different

Now this is just an example similar to what mine would normally look like. Everyone is different, so yours might not look like mine! Find what works for you, and create your own style! I usually enter my food into the My Fitness Pal app throughout the day. This is for more accurate measures of everything I eat, when I’m writing in my food journal. I found that this helps me stay on track a little bit better, and I can just write down my journal at the end of the day quicker. This helps with time management, as it can be time-consuming at first.

After each week I’d do an overall journal passage. I’d document how my skin is and even my weight and measurements. I’ll also document any thing that stuck out to me; such as if I felt that I had a lot of bloating.

I will say the hardest part is actually listening to your body. This is a relationship that takes time to build, just like any relationship. Be patient and really listen to understand what you might be feeling. It will truly surprise you and you will really learn how your body works, and what works for you.

Helpful Tips

Okay….. so food journaling can be a lot to handle and it can be stressful if you over do it. However, if you find yourself bloated all of the time, or even things like constipation, nausea, or acid reflux; I highly recommend it! You might surprise yourself... A great way to get started is to start small and progressively add more with each passing week--Take note of what you are eating for breakfast for a week and see how your breakfast made you feel. Ask yourself questions like, how long it make me feel that way? At the end of the week, go back to see how you felt each day and do a self- evaluation for the week. 

Be sure to STICK TO YOUR REGULAR EATING ROUTINE when you begin to journal your food. The point of food journaling is to discover what’s bothering you and what’s helping you. After you do it for a while, then implement new foods!

Find a partner! It is extremely motivating when you can talk about food journaling with someone else--It holds you accountable and you might discover some new ideas!



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