My Food Journal: Goals, Sugar & Elimination Diet – Days 9 to 15 (July 18 to July 24, 2017)

Today, since I’m so late getting posting this article, I’m going to be short and sweet with this post. First, I’m going to take a look at how my goals are going…

On May 20, 2017, I wrote a blog discussing my problems with soda, and wrote some goals, which were updated on June 11, 2017. On the list below, I have crossed out the goals that have been accomplished.

HERE ARE THE ORIGINAL GOALS: (TODAY’S UPDATES ARE IN RED)

  • SUGAR UPDATE!  “stay away from soda-

      • UPDATE – I have now been sugar/soda free for 70 days. 

  • “Walk 5 miles a day–

    • My goal was to work up to walking 5 miles a day (10,000 steps)

    • (TIMELINE-ACCOMPLISH THIS BY AUGUST 31, 2017)
    • UPDATE – I am behind on this goal, but it is still achievable. By now, I should be walking 7000 steps a day. This week I only averaged between 2000 – 3000 steps a day. I didn’t take regular walks this week. However, on my normal walks, I average 6000 steps a day, which is approximately 3 miles. I have been increasing the weekly goal by 500 steps a day. In order to reach my goal by August 31, I’ll need to increase the weekly goal by 750 steps per day.
  • Meditate every day for 30 minutes– This is easily accomplished, it will just take the ambition to get it done.

    • This was to begin on July 21, 2017

    • UPDATE: This has not started. I will put this on top of my agenda for this week. 
  • Drink 100 ounces of water a day-When I’m not drinking soda, I drink only water. So no problem here. I track it with mynetdiary.com
    • UPDATE: I currently drink 180 ounces of water a day
  • Eat whole foods 90% of the time.-allow myself to eat 1 or 2 “fun foods” a week (non-sugary of course.)

    • UPDATE: On my elimination diet, I am eating whole foods approximately 95% of the time.
  • Log all food/meals-Again-easy enough to do…just need to do it.(Begin this June 11, 2017) Tracked with mynetdiary.com

    • UPDATE: This is being done on a fairly regular basis.
  • Do power yoga 2 times during the week– every Tuesday and Thursday – I hate lifting weights, but LOVE LOVE LOVE yoga. I’m hoping that by doing power yoga instead, my muscle tone will improve. (begin this on July 1, 2017)

    • UPDATE: I have a lot of trouble working yoga into my daily routine. I need to get more organized. I have only done yoga a few time since the beginning of the month. 

It's National Kissing Day!.jpg

 

So, as you can see, I’m doing well on the food portion of the goals, but fall well short on the exercise portion of the goals. I have always struggled with exercise and fitness, never really enjoying it. I do like walking, but find excuses not to go walking in the heat. I LOVE doing yoga, but it sometimes feels like a guilty pleasure, when I have so many other things to do. Meditation is the same, it just seems a little too enjoyable, when there’s work to be done. But, I must remind myself, that meditation and yoga are just as beneficial to the body as walking and proper nutrition.

ELIMINATION DIET DAYS 9 to 15.

Well, the first 2 weeks are under my belt, just 1 week left, until I can begin adding foods back in…maybe. I may end up going 4 weeks. My headaches are basically gone, but the congestion, though lessened, still remains. I had been eating almonds, which are allowed on some versions of the elimination diet. I have decided to remove them, in an effort to confront this ongoing congestion. My other symptoms, fatigue, psoriasis, and arthritis are completely gone. Now I just need to figure out that darn congestion.

My weight loss for this past week was only 1 pound. However, considering I lost almost 5 pounds last week, this isn’t surprising. Also, I basically did not exercise last week, so losing a pound…without exercise…eating more carbs….eating more calories, I’m happy with the loss.

Here are my food log totals for this week:

  • Average Calories/day – 1503.71
  • Macronutrient percentages
    • Fat average – 27% – 47 grams
    • Carbohydrate average – 53% – 207 grams
    • Protein average – 19% – 75 grams
    • Fiber average – 29 grams

If you’d like to take a look at my weekly food log, you can follow this link: FOOD_LOG_JULY18_TO_JULY24_2017

 

 

How to eat healthy: 5 Reasons to Keep a Food Log

Ugh, keeping a food log isn’t my favorite thing to do. And, I’ll be the first to admit that I’m horrible at it. I’ll do it for a week or two, then quit. I really don’t know why I struggle so much. It doesn’t take that much time. As I started my elimination diet yesterday, logging food is essential to my success. So, I’m doing my best to log every meal…

Anyway, if you’re trying to eat healthy and lose weight, keeping a food log is a must. But, why?

Why you should keep a food log…

  1. Food logs show you what you’re eating – While you may think you know what you’re eating, in my experience, keeping a food log is a very enlightening process. We imagine that we eating 3 meals and a healthy snack or two, often we don’t count the little nibbles and bites along the way.
  2. It can help you lose weight– It’s easy to dismiss just how much food you’re eating. A bite here, a nibble there…it all adds up. But, keeping a food log, of EVERY bite you take, helps you know exactly what you’re eating and how much. It’ll tell you just how many calories you’re eating, as well as your macronutrient percentages. This is all important information for anyone trying to shed a few pounds. According to WebMD, one study showed that people who kept a food log and had weekly support lost twice as much weight as those who didn’t keep a log.
  3. Helps keep your diet balanced – Knowing exactly what you’re eating throughout the day can help balance out your diet. It allows you to look back at your day and make adjustments. Maybe you realize that you’ve only eaten 1 serving of veggies, you can make sure to balance that out at dinner, by adding an extra serving.
  4. Helps with meal planning/meal prepping – I’ve found that food logs not only help with food I’ve already eaten, but helps me plan out future meals. I can go into the days ahead and add in my meals before hand, therefore planning out my week. This also helps with meal prep. The two go hand in hand.
  5. Helps you understand portion control – With a food log, you typically have a set caloric intake. Logging food allows you to better track your calorie intake, by learning about and controlling your portion sizes. You learn to spread your calories through out the day. Instead of 2 cups of pasta salad, which would take a good percentage of your daily calories, you know to only take 1 cup. You still get your pasta, just less of it.

Types of food logs and what I use…

Now that you know WHY you should be logging food, we need to discuss HOW to log food. There really is no hard and fast rule to a food log, as long as you log everything you eat and drink, in some way.

It all comes down to personal preference. It can be as easy as writing them down in a notebook or on a printable paper log, to using a smart phone app or developing a computer spreadsheet. It can be as simple or as complicated as you want it to be.

I’ve tried a few different methods of food logging, including trying out several smart phone apps. Using a paper log just isn’t for me. I prefer a smart phone app, since my phone is always with me, it makes logging easy.

After trying several phone apps, I find MY NET DIARY works best for me. I use the paid version, at about $5/month, which gives me the ability to track blood sugar levels and other extras. But the free version is wonderful as well. What do I like about it?

  • They have a catalogue of over 761,000 different foods.
  • Calculates a recommended daily calorie intake based on your activity level, weight and goal weight
  • UPC scanning capability-  meaning you can scan the barcode of a food, for ease of entry or if it can’t be found in the database.
  • Create your own recipes. – This is a wonderful and easy to use aspect of this app.
  • track individual nutrients
  • track exercise – which is accounted for in the daily calorie intake
  • track weight loss
  • track body fat percentages
  • track body measurements
  • track all forms of health data – including resting heart rate, blood pressure cholesterol, etc
  • links with my smart phone health app and other fitness devices – to track steps and other health info.
  • tracks water – Most apps do this, but, I love the flexibility of this one. It doesn’t just give you 8 glasses to cross off, but gives you to 15 glasses and allows you to adjust the ounces per glass. For instance, I drink 180 ounces of water a day. I was able to adjust the ounces per glass from 8 to 12 ounces, allowing for the extra water intake.

I could go on. I’m sure there are other apps with these same capabilities, but, I just find My Net Diary relatively easy to use. Here’s a sample of my own diary from yesterday:

 

Screen Shot 2017-07-10 at 8.23.18 PM

Other food log apps- Authority Nutrition’s 5 best calorie counter websites and apps

My Fitness Pal

Myfitnesspal-screenshot-large.jpg

Lose It

loseit-screenshot.jpg

Fat Secret

fatsecret-screenshot.jpg

Cron-o-meter

cronometer-screenshot1

Spark People

sparkpeople-screenshot.jpg

Free printable paper logs:

Weekly Food Log 

From: Get Buttoned Up

Free Printable Diet & Exercise Worksheet

Free Printable Diet & Exercise Worksheet

Weekly Food Log

From: The Project Girl

theprojectgirl.com-foodjournal

theprojectgirl.com-foodjournal

Daily Food Log

From: The Freebee Mom

foodjournal

foodjournal.jpg

Daily Food Log

From: Built Lean

free-printable-food-diary-template

free-printable-food-diary-template_Page_5

Other food log templates, apps and resources:

Well, there you have it. Now you have no excuses. At the end of the day, it doesn’t matter how you log your food, as long as you do. What’s your favorite food app? I want to know! 🙂

Have a beautiful day everyone!

God bless, Namaste!

#sharethejoy #onesong

11abaa19daede07e8d7a748f8149429d4