Journaling to the Healthier YOU!

Health Coach à Power UP! Now IS Your Time
11 Mar 2019

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Journaling to the Healthier YOU!

  1. Journaling can make a huge difference in your journey to a healthier you! We all struggle with eating healthy. It’s a never-ending battle of willpower, cravings, and convenience that tempt us daily. It can leave us feeling a little frustrated. It doesn’t have to be this way, however. There is an easy way that you can take control using a food journal to record your meals.
  2. Simple, yes, but unbelievably powerful.
  3. Benefits Keeping a food journal has many benefits, from encouraging weight loss to improving nutrition to figuring out food intolerances. A food journal can also help you recognize emotional issues dooming your fat loss efforts.
  4. Food Choices The simple act of writing down what you eat can positively impact the food you choose. Research shows that you’ll eat less food and higher quality food, which will promote weight loss and overall health.
  5. Fat Loss You WILL lose weight. Because we generally don’t think about what we eat. We often eat according to habit or craving. No one is holding us accountable for what we are eating. One of the big perks of keeping a food journal is that a lot of the mindless eating that doesn’t serve any purpose beside satisfying boredom will cease.
  6. How do you feel? Being mindful of how you feel before and after you eat can help identify the true reasons why you eat.
  7. Mindful Keeping a food journal makes us more aware of our choices and encourages us to be more mindful of not only what we are eating, but also how, why, and when we are eating. It sheds a light on our patterns of eating.
  8. Patterns When do you skip meals? Are you overeating at night? Do you mindlessly snack throughout the day? It also helps identify certain triggers of unhealthy eating. Are you grabbing that vending machine cookie or bag of chips when feeling stressed or bored at work? Do you eat a late night bowl of ice cream because you’re feeling lonely? You may notice that you are eating more food than you need, but are not getting enough nutrition.
  9. Food Groups A food diary will allow you to spot at a glance any shortchanged food groups that could be potentially depriving you of important nutrients. You may also notice that you’re eating more processed foods and fast foods than healthy, nutrient-dense foods. Keeping a food journal can help you plan balanced meals comprised of all the food groups, thereby improving your health.
  10. It can be satisfying to look back at your journals and see that you did a great job at the end of the week.
  11. How do you Feel? Record how you feel physically after eating, in addition to what you eat, to help pinpoint food intolerances. If you consistently feel bloated, nauseous or have diarrhea an hour after drinking milk or eating ice cream, you could be lactose intolerant. Similarly, if you have digestive discomfort after eating bread or another wheat-containing food, you could be gluten intolerant. If you have a chronic disease, such as diabetes or hypertension, keeping a food diary can help you avoid problematic foods and stick to your special eating plan, such as a low-sodium diet.
  12. Triggers Also note the time of day, where you were and if you were alone or eating with others. Certain people, such as friends, family and co-workers, may be causing you to over-eat. It’s a good idea to note your emotional state, too. You could be eating out of boredom or to cope with stress rather than because you’re hungry.
  13. Stay up to date on your journals Don’t wait until the end of the day to fill out your food diary when you could forget or misremember some details, write down foods and drinks as you consume them.
  14. Are you eating for other reasons? Usually one of the most surprising realizations in your first few days of journaling your meals is that you don’t always eat because of hunger. In fact, a lot of the unnecessary happens when you are stressed out, bored, or eating is being triggered by an external cue or the environment (dining out).
  15. Accuracy Often people think they are eating enough food or drinking enough water but they aren’t reaching their goal weight and always feel dehydrated. After keeping a food diary for a few days the truth turns out to be a little different. We tend to inflate the good parts of our diet and play down the bad stuff. Getting a more accurate picture and a heightened sense of awareness will help you repair your diet moving forward, and this starts by properly recording your food intake.
  16. The most obvious and most important is writing down everything you eat and drink. The key is to be truly honest and not just record the healthy foods. Being honest helps makes journaling more effective as a learning tool to create healthier habits that will promote your overall health and well-being.
  17. Portion Size Include the specific amount of food that is consumed, such as a cup of non-fat yogurt or berries, a tablespoon of cream of wheat, 4 ounces of grilled chicken. Depending on your goal, it is imperative, at least as first, to measure your food to see how much you are actually eating. The amount of food we consume is often what escapes us because we may be eating mindlessly.
  18. Time Noting the time of day that you ate something helps to identify your pattern of eating. For example, you can see if you’re skipping meals or going too long without eating, which leads to unhealthy eating later in the day or night. This can help you to establish more balanced eating strategies to improve your eating habits and health.
  19. Place Another factor that helps you identify your patterns is tracking where you eat. Are you rushing and eating in the car or mindlessly eating in front of the TV? How often are you dining out or eating at fast food restaurants? Are you sitting down and eating at the dinner table or standing at the counter while multitasking? Identifying where you eat can help you make mindful changes that affect the quality of our food choices.
  20. Hunger Level This is a valuable factor to include in a food journal that allows greater awareness of why you are eating and how much you are eating. Many people eat outside of true physical hunger and eat beyond feeling 75% full. This mindfulness eating strategy can help you to stop eating when you are satisfied, not full, and to choose to eat only when your body really needs it.
  21. Feelings Being mindful of how you feel before and after you eat can help identify the true reasons why you eat. You’ll learn what can trigger unhealthy eating patterns such as emotional eating at night or raiding the vending machine at work due to stress. Once you identify the emotional connections to eating, you can work towards meeting those emotional needs in more effective and healthy ways.
  22. Accountability Recording everything you eat provides regulation and accountability for what you put in your mouth and it helps your coach, have an idea of what you eat, when you eat, and where you eat.
  23. Eating Balanced Meals Journaling will point out if you need more variety. For example, you may need to eat more vegetables, carbs, or protein can then easily make changes to your meal composition for increased energy and balance.
  24. Success Attaining Goals Recording what you eat can also make you reconsider what you put in your body. This can lead to decreased caloric intake and weight loss. It also reveals if you eat larger portions than you need. If you continue to journal for an extended period of time, you will notice the changes in your food intake and you will be able to monitor the progress you made towards reaching your health goals.
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  26. Disclosure I support my clients spiritually, mentally, emotionally and physically. Anything discussed in a course, live video, presentation, educational material, the group, through private message, email, phone or other communication is said to be just suggestions and each individual is responsible for one's self, actions and must follow any and all doctors advice they have been given first and foremost. I am not a medical doctor, dietician or nutritionist. I do not hold a degree in medicine, dietetics or nutrition. I make no claim to any specialized medical training, nor do I dispense medical advice or prescriptions. My goal is to help my clients make gradual, lifelong changes that enable them to achieve their health goals and meet their ultimate vision of well-being. I am in the process of obtaining several certifications and have NASM certified coaches helping with guidance, plans, fitness and nutritional information. By being in this group or purchasing coaching services, you confirm that you have read and agree to each statement below and that you wish to proceed: 1. I understand that the health coaching services I will be receiving are not intended to diagnose, treat, prevent or cure any disease or condition and are not intended to be a substitute for the advice, treatment and/or diagnosis of a qualified licensed medical professional. 2. I understand that my Health Coach may not make any medical diagnoses or claims and is not a substitute for my personal physician. 3. I understand and agree that I am fully responsible for my well-being during my coaching sessions, and subsequently, including my choices and decisions. 4. I understand and agree that I should consult with my personal physician prior to making any significant changes to my diet and/or lifestyle. 5. I understand and agree that if I am under the care of a medical professional or am currently using prescription medication, I should discuss any dietary changes or potential dietary supplement use with my doctor and should not discontinue any prescription medication without first consulting my doctor. 6. I understand that all comments and ideas offered by my Health Coach are solely for the purpose of aiding me in achieving my defined goals. I have the ability to give my informed consent, and hereby give such consent to my Health Coach to assist me in achieving such goals. 7. I understand that the care that I receive during my health coaching sessions is separate from the care that I receive from any medical facility in that the health coaching sessions are in no way intended to be construed as medical advice or care. 8. I acknowledge that I take full responsibility for my life and well-being, as well as all decisions made during and after the duration of my health coaching sessions. 9. I understand that my Health Coach will keep my information confidential and will not share my information or communicate anything that is said in the privacy of a coaching session to a third party unless expressly authorized by me or legally compelled by law, process or order of any court or governmental agency. 10. I understand results are not guaranteed, it is suggested to full heartedly give the advice your full 100% try over a period of time(one month minimum). 11. NO REFUNDS. by payment and agreeing to these terms your payment is not refundable. Payments are automatically sent each month and due by the 7th or removed from the program re-entry may have a fee and or re-entry may be postponed until the next enrollment. 12. Food journals will be reviewed twice a week at random if they are not full and complete no evaluation will be communicated until next check. 13. I hereby release Katherine Hood or any other individuals in this group, individually, from any and all liability, damages, causes of action, allegations, suits, sums of money, claims and demands whatsoever, in law or equity, which I had, now have or will have in the future, arising from my past or future participation in, or otherwise with respect to the health coaching services.