Food journaling is not really as awful as it seems though it does truly take a bit of effort especially in the beginning.  It is important to create a habit, they say 3 weeks is a good start but 66 days makes a habit, here are some tips to make food journaling the rule vs the exception.

~Always carry it with you or keep it handy so you can grab it as you eat fill it in.

~Do It NOW~  write down what you are eating “real time” if you wait until later you will miss something or forget what you ate earlier.  Everything means just that…everything that crosses your lips!   This is hard in the beginning because it is new make sure to include all liquids, snacks, bites and tastes.

~Be as specific as possible don’t just say ham sandwich if it was:  3 slices of deli ham, 2 slices 100%  whole grain bread, lettuce, tomato, one slice pepper-jack cheese, mustard with a dill pickle.  For cooked items include how it was cooked:   brussel sprouts sauteed in 2 tablespoons grass fed butter, garlic, salt and pepper.

~The food journal is a judgement free zone –  just write it down, don’t worry what it is, the only way we can help you is if you are honest.  You will be surprised how often the underlying cause of a chronic symptom is something you may be consuming everyday.

~Don’t worry about neatness, the messier the better because life is messy.  Mine always ends up with coffee stains and scribbles of my 4 year old,  his art done over my handwritten entries.

~Persevere – if you forget one meal or one day don’t throw in the towel, just pick up like you never missed a beat.

~Make note of any symptoms you have after eating, how you slept that day, exercise and emotions.

You will be pleasantly surprised at the benefits of a food journal in helping to reduce mindless/emotional eating, pinpoint triggers or foods that cause negative symptoms causing you to not feel your best.

Food Journal Form

We would love to be part of your journey:

Call: (502) 209-7955 or email: [email protected]