Food journals

Food journals

Think you'll remember everything you ate? Think again.

Last week we discussed goals and goal setting (see link below), and not surprisingly, the one thing that can stop us from achieving our goals without fail is poor health.  One of the most sought after goals every New Year is better health, and it is because our health lays the foundation for all the other things we want to do and accomplish in our lives.  Conversely, poor health will deter you, distract you and drag you down from doing, having and being all the things you want out of life. 


And just how is your health related to goal setting?

 … Because your health is your number one priority.  All the time.  Every year. 

You will not be very good at supporting and helping others if you cannot take care of yourself.


So let’s get a jumpstart on being healthy, shall we?  First step, keep a food journal.

Here’s some basic rules and thoughts about food journaling:

  1. You still ate it even if you didn’t write it down.
  2. You’re more conscious of your food choices when you keep a journal.
  3. You’re making the connection between what you ate and how you FEEL.
  4. Go back and read what you wrote! Part of the reason to food journal is reflection.
  5. List portion sizes, but don’t obsess about it.  (See attached wallet-size portion guide from WebMD!)
  6. Identify situations where you’re eating emotionally, out of boredom or eating outside of hunger.
  7. Are you “eating” unnecessary liquid calories?
  8. Food journal hack – use mobile apps in addition to track macro AND micro nutrients

One of the biggest reasons to start a food journal is to reflect on your food choices and how they affect your body.  You will begin to understand what foods nourish you and what foods might not be right for your specific constitution.  Some example questions to consider would be:

  1. Are certain foods like beans, legumes, dairy, or meat difficult for you to digest? 
  2. Do you crave something sweet at a specific time of day, and is it really related to hunger? 
  3. Do certain foods like coffee, citrus, pepper, or garlic give you heartburn and you didn’t realize it? 
  4. Do you have a harder time with portion control in the morning or in the evening?
  5. Are you actually thirsty and it’s masking as hunger?
  6. Does caffeine or alcohol late at night disrupt your sleep pattern?
  7. Do you under-consume calories throughout the day and binge at night?

Answering and reflecting on just some of these questions may help you dial in food choices better.  Although it takes a few minutes, you might find yourself finding some surprising breakthroughs in your health.  So try it, even if it’s just for a week.  Your coaches at Kaia FIT South Reno are here to help you reach your goals, particularly for better health.  Cheers to you in 2018!  May it be your best year yet. 



Link to goal setting blog:


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