Week #4: 52 Weeks to a Healthier and Happier You–Keep A Food Journal
Welcome!! I am spending the next year working my way through 52 Small Changes:One year to a Happier, Healthier You by Brett Blumenthal. I am so grateful you have joined me! I have neglected my health long enough, it is time to really make it my focus for the next year. I owe it to myself and my family.
Sorry for my little disappearing act. Unfortunately I was out of state for a funeral and then ended up having emergency surgery while out of state. I am home and doing much better, so time to get back to focusing on my health once again. Taking it easy while I recovered sure derailed my exercise goals. I hope I will be able to get back to some exercise next week. We will see what the surgeon say.
This Week’s Change: Keep a food journal, and track everything you eat and drink each day.
Blumenthal states, “Documenting what you eat throughout the day makes you more accountable for the choices you make. The simple action of tracking your food intake is a constant reminder that you are choosing to pay attention to your health and well-being.”
My Current Habit: Over the years, I have really struggled with tracking my food intake. I tracked while I was a member of Weight Watchers and really struggled with it. My problem is when I track my food intake, I get too focused on what I am eating or not eating. I think just too much about it, which can cause me to eat more than I would normally. I have also used MyFitnessPal.com for a while to track my food intake. This is a great free app which has a great database of foods, which makes it very easy to track. Currently, I don’t track my food intake, but I ensure my lunch and supper plates are divided 1/2 vegetables, 1/4 meat and 1/4 Carb (potato, Rice, Quinoa). My breakfast is generally a smoothie and I have one snack in the afternoon of cheese and a fruit or veggie. I try to limit my intake of processed food, sugar and gluten. Halloween is making it difficult to limit my sugar. I do really love CANDY!
Other online food journals:
Changes I would like to make: I am going to track my food intake, but not calorie wise. I will track to ensure I have at least 1/2 a plate of veggies at lunch and supper. My biggest problem is eating in the evening. I am going to track my eating in the evening to ensure I eat only one evening snack. I think if I plan my snacks like I plan my meals, I will be less likely to over eat.
Last Week’s Change: Get Routine Activity Every Day
How did you do last week?? Prior to my surgery, I trying to add more activity to my day. I was making sure that I walked up to the 3rd floor each day at work at least once daily instead of taking the elevator. A few times I would actually walk to the 1st floor to use the restroom and walk back up to 3rd, just to get some extra steps in for the day. Currently, I am unable to do that. I continue to park in the farthest row of parking spots from the door. I am considering getting a Fit Bit to track my activity.
What worked for you? Were you able to find ways to add activity to your day??
Stop by next week for the next change and to share your progress. Together we can make small changes to truly impact our overall health this year!
1. Hydrate with water.
2. Get 7 – 8 Hours of Sleep
3. Get Routine Activity Every Day
4. Keep a Food Journal