Coachamatic

Today I selected a journal so that I can begin to keep track of my food consumption.  Typically this is the first homework assignment that I give to my new clients.  Why?  I believe it is not only a good way for me to evaluate their eating habits and preferences but more importantly a way for the client to create awareness around their intake.  A food journal is basically a launching pad for better health.  Below I have listed some ways to use this tool so it is not a burden or another task on your to-do list. 

First, use a journal that speaks to you.  You will not place as much value on this project using a flimsy notebook. Take time to select your journal.  Find an eceltic bookstore that offers a variety of choices or buy a plain journal and place an inspiring message or picture on the cover.  There are also plenty of online journal systems so choose one that fits your needs.

Make a commitment to yourself.  It is best to set yourself up for success.  By picking a start date and end date you will be more focused on the process and finishing through with completion.  I suggest a two week timeframe but if that is too long to start, aim for something shorter.  You make the rules!

Find a journal partner.  Request that your family, neighbor or friend keep a journal at the same time.  Check in with one another daily and help to hold each other accountable.  Share the upbeat learnings and also the challenges.  These partners will help motivate you and keep you on track with your commitment.

Keep your journal handy.  I don’t know about you but there are days that I can be the queen of snacking. It’s especially important to write down these situations.  These are the foods we tend to bury in our subconscious.  Me?  No I never eat Twinkies!  So be sure to keep your journal nearby so that these in-between meals are accounted for.

Write about the non-food too.  Our emotional state and physical symptoms should also be jotted down.  Are you hungry even after you eat those stacked pancakes with real maple syrup?  By tuning into the food and its effects, you may be full of insight!  Did you become overly irritable when the light turned red?  Write that down.  Did you work out or lay on the sofa all day long?  Your journal wants to know!

Leave Yourself Messages.  If you are finding it difficult to write everything down throughout the day, you can call into your voicemail and leave yourself a message with what you just ate and drank.

Set Aside Time.  By doing the above option, you will need to leave some time at the end of your day to transcribe these messages into your journal.  I don’t think you’ll appreciate over 40 messages piling up in your system!

Evaluate.  At the end of your commitment review all entries.  If you feel comfortable, share your insights with a friend and create some goals for one another.  You may want to seek out a nutrition expert to learn about optimal foods to incorporate into your diet or hire a personal trainer to get yourself away from the T.V. 

Reward.  Treat yourself to something special once you’ve completed your commitment, you deserve it!

We can go back to our journals again or create new journals when our lifestyle changes.  It’s a phenomenal check-in tool no matter what stage of your life you are in.  Discover food allergens and/or get back to the basics and embrace your whole body. 

Posted on Oct 17th 06 by Alison Held.

Alison Held is a Nutrition and Health Coach and the founder of Healthful Direction. Her mission is to empower individuals to become the best version of themselves through sound nutrition and emotional well-being. http://www.healthfuldirection.com

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