Did you log all of your food and drink intake for today?

A food diary or log can help you along your journey in many different ways.

1. It is a great way to increase your awareness of your current eating habits.
2. It provides accountability.
3. It is a form of support that helps to keep you focused on your plan.
4. It can be used as a tool to assess how you eat and why you eat the way that you do.
5. It will help reinforce good and healthy eating habits.

Together with your coach you will use your food log to identify lapses, target issues and find solutions. Your coach will also help you evaluate your overall nutritional intake. 

When using your log you will document the food item, the portion size, the method of preparation, and how you felt after consuming the meal. 

Here are some tips for keeping a food log:

• Always be honest and try to document all foods and liquids- this is very important as we assess your intake and make recommendations.
• Write down what you eat immediately after eating- this will help with accuracy and it will also help you stay on track.
• Try to give your best estimate for serving size. Instead of writing “bowl of cereal” give your coach your best guess for the amount. You can record ~1 cup or compare it to an everyday item like about the size of a tennis ball or a deck of cards. 
• Include as much detail as possible about the type of food and any brand names.
• Include your emotional status.  Use a number scale for mood or just a simple smiley face scale to indicate how you are feeling at that time and during that meal. 
• Another option during our smart phone era, simply snap a shot of your plate to keep record

Did you prepare your “Ideal Meal” this week?

One big key to eating healthy is planning.

You need to figure out what you are going to eat and when you are going to consume that meal. Easier said than done, right? But the hard truth about changing habits and eating healthy is that if we are failing to plan we can plan to fail. 

The good news is that your coach will help you develop this vital skill- one meal at a time. 

The idea behind the “Ideal Meal” is that it consists of healthy foods in portions that leave you satisfied, but not full. Your “Ideal Meal” will fit right into your day satisfying your taste buds and your time schedule. 

Your coach will work with you to develop the elements of your Ideal Meal.

How many ounces of SODA did you drink today?

Replacing soda with water is a great way to improve your health.

Soda is full of sugar, artificial coloring and flavors. It has little nutritional value and can actually threaten the health of your teeth and gums...not to mention your waistline!

Did you know that a 12-ounce can of regular cola supplies 150 calories - AND almost 10 teaspoons of sugar! These added calories and sugars in soda are called "empty calories" because they have little or no nutritional value.

Reach for a glass of water!

It is one of your body's most essential nutrients.

And, if you are exercising (to get rid of those extra calories) soda can actually further dehydrate your body. Try drinking water before, during, and after to quench your body's thirst due to physical activity.

So instead of soda, grab a bottle of plain water. It has no calories or added sugars, it’s low in sodium, and it’s cheap.

Consider flavored carbonated waters as well or add some flavor to your own but adding lime/lemon, cucumber, berries or even mint leaves!

Skip the soft drink and just turn on your faucet instead!

How many servings of DESSERTS did you have today?

Did you know that the average American consumes 140 pounds of sugar each year?

Do you think you could cut your sweets back to 3 servings per week? For most people this may sound extremely difficult, especially if you're the typical American who loves to top off a good meal with a great dessert. 

The problem is that those desserts often contain lots of refined sugars and flours, which have little to no nutritional benefit. Also, most are high in fat and calories, making it more challenging to reach or maintain a healthy body weight. 

For this intention, you are going to try to limit your dessert consumption.

Do you think you can put that bossy “sweet tooth” in its place?

Let’s face it, everyone knows that a large bowl of ice cream every night will make you fat and ill, and yet they still surrender. The doughnuts, sitting around in the breakroom...they don’t even make it until noon. Sugar wins again. But why? Is it because we are weak and lack will power? Or is it something else?

Recently, a study published by the American Journal of Clinical Nutrition, suggested that high sugar, higher glycemic foods can be addictive. The study showed that sugary foods and foods that raise blood sugar (such as white flour, white potatoes and refined starch), trigger a special region in the brain called the nucleus accumbens. This area of the brain is known to be the ‘epicenter’ for conventional addiction, such as gambling or drug abuse.

It appears that these foods that cause a spike in blood sugar (and insulin) are biologically addictive, not to mention the fact that they also increase hunger and cravings for hours afterwards. 

So what’s the next step...check in to rehab? Go cold-turkey?

Close, but not so extreme.

In order to beat this addiction, you have to get the control back.

Start to ditch your cravings for sugar by limiting those sweet selections and focus on getting your blood sugar back in balance. 

Another strategy is to “distract” your taste buds. If you are craving sweet, try to go for sour or bitter instead. Consider water with lemon and few drops of stevia, add bitters, or try something spicy. Bitter foods include kale, dark chocolate, nettles, dandelion, parsley, barley, basil and jicama.                                

To keep your blood sugar stable:

• Eat a nutritious breakfast 
• Have smaller meals throughout the day
• Have some protein with each snack or meal (lean animal protein, nuts, seeds, beans).
• Avoid eating 3 hours before bedtime

How many ounces of CAFFEINATED beverages did you drink today?

Caffeine is a mild stimulant that is found naturally occurring in plants, namely coffee, cocoa beans, and tea leaves. Caffeine can be found in coffee, tea, soft drinks, energy drinks, and cocoa beverages.

Most people use caffeinated products to overcome fatigue and keep mentally alert. 

Caffeine may cause a temporary rise in blood pressure and it does have a mild diuretic effect. Sensitivity to caffeine varies and excessive intake may cause anxiety or insomnia. Certain groups of people should discuss their caffeine intake with their physician such as those with a history of high blood pressure, heart attack or women who are pregnant or nursing. 

Green tea, matcha or dandelion root faux coffee blends can also help with weaning off too much caffeine. Caffeine has been shown to be protective in neurodegenerative conditions such as Parkinson’s and Alzheimer's. As is often the rule, moderation is key and to be sure one isn’t exhausting adrenal glands by running on caffeine fumes alone.

To reduce your caffeine intake consider the following tips:

• To avoid headaches and drowsiness cut back gradually. Don’t worry, these symptoms should disappear within a day or two of reducing your intake. 
• If decreasing this habit seems to difficult, try mixing half regular and half decaffeinated coffee. 
• Missing that warm comforting routine of sipping a hot beverage in the morning? Try swapping out coffee for decaffeinated tea or herbal tea. 
• If soda is your weakness try to find other beverage alternatives that you enjoy. For some people, drinking soda is a mindless habit and it ends up being their primary source of hydration. 
• Try reaching for flavored waters, seltzer water, or just plain bottled water instead.
• Always read nutrition labels. Caffeine will be listed in the ingredient list.

How many ounces of ALCOHOLIC beverages did you drink today?

Excessive amounts of alcohol can negatively affect your health in many ways.

The hazards of heavy drinking include an increased risk for high blood pressure, dehydration, liver cirrhosis, and several forms of cancer. Alcohol can also be a source of unneeded calories and for many people excessive drinking is linked to increased body weight.

Beverage Serving Size Average

• Beer, Regular 12 oz 150 3 drinks/day x 5 days =2,250 calories!
• Wine, Red 5 oz 100 1 glass per day x 7 days = 700 calories
• Pina Colada 9 oz 460 Out to eat with friends? It adds up quick!
• Wine Cooler 12 oz 180

If you are regularly drinking 2 or more servings of alcohol per day and find it difficult to go 2 full days without alcohol you are at risk for developing alcoholism.

If you are trying to limit your intake consider strategies such as turning wine into a spritzer by adding club soda, or try a “mocktail” such as muddled mint leaves with limes, or club soda, bitters and limes.

If this is a daily routine that you would like to better control, start out by adding a few alcohol-
free days each week. Using this method to take a break from alcohol is a good way to change this habit and start drinking less. You can also keep a diary of your drinking and then make a goal as to how much you would like to cut back. Once you've reached your goal try to maintain this level and then reassess in a few weeks.