Steps for Food Diary Success

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8 Steps for Food Diary Success from WebMD.com

Here are some tips from the experts on how to make a food diary work for you.

Food Diary Tip No. 1: Know Your Reasons

If you know what you hope to gain from your food diary, you can make sure you're recording the type of information that will help you in that area. Fletcher advises people to be clear about their intent, whether it’s to become aware of hidden food triggers, notice problematic eating patterns, or just make sure they're eating a healthy diet. 

Food Diary Tip No. 2: Choose Your Format

Kerri Anne Hawkins, MS, RD, a dietitian with Tufts Medical Center's Obesity Consultation Center,  uses several types of food diary forms for her patients. She tells them to fill out just what works for them; they can even create their own system, like using sticky notes.

"The basic elements I would recommend including, however, would be time, food, amount/portion size and degree of hunger," says Hawkins.

Rebecca Puhl, PhD, director of research at the Rudd Center for Food Policy and Obesity at Yale University, also suggests including the location of the meal: "These details will provide insight into emotional triggers for eating habits, as well as times of day and places where healthy and unhealthy foods are most likely to be consumed." 

Keeping track of carbs, fat, and fiber grams will be helpful for people with diabetes and other medical conditions. If you have type 2 diabetes, you might find, for example, that meals high in carbohydrates or meals high in saturated fat may cause you trouble. Or you might discover that your blood sugar levels improve when your meal or snack contains a certain amount of fiber.

Write down other items you think are important, such as how you felt (physically and emotionally) when you finished eating, what and how much exercise you got that day, any medication you took, and your blood sugar results, if you have diabetes. 

Food Diary Tip No. 3: Decide How Often to Update

You should write in your food diary at least 5 days a week -- but filling it out every day is best, says Catenacci. 

You can fill out your food diary as you go throughout the day, or set some time aside at the end of the day to update it. But experts say your record will be more accurate if you do it right after eating. They also say it's important to record everything – even if that seems painful.

"It can be tempting to avoid recording an unplanned indulgent dessert or binge episode, but this is the most important time to record," Puhl says.

Something to watch out for: As time goes on, dieters tend to become more lax about how often they update their food diaries and go longer after eating or drinking before logging the information. 

Food Diary Tip No. 4: Decide How Detailed You Want to Be

If you just can’t bring yourself to fill out a detailed food diary form each day, that’s OK. Just writing a minimum amount of information in your food diary will help you self-monitor. Hawkins says many of her patients believe that if they do not keep a "perfect" food log with every detail, they have failed. She tells them that every attempt they make at recording gets them a step closer to paying attention to their food choices and habits.

Food Diary Tip No. 5: Be Accurate About Portion Sizes

If you're just trying to get a general idea of what, when, and why you are eating, this tip may not apply to you. But if you want to get a precise picture of your intake, make sure the amounts you record in your diary are as accurate as possible, Catenacci says. Measuring out your portions can  help give you a picture of what a normal serving size looks like. Kim Gorman, MS, RD, director of the Weight Management Program at the University of Colorado, Denver, advises her clients to measure portions regularly at first, and then on occasion after that.

The more thorough you are when recording what you eat -- that handful of M&Ms at the office, the mayo on your sandwich, the sauce on your entree -- the more ways you'll eventually find to cut those extra calories. When you look back over your food diary records, look for those nibbles and bites that can really add up. Did you know that 150 extra calories in a day (that could be one alcoholic drink or a slather of spread on your bread) could result in a 15- to 18-pound weight gain in one year?

Food Diary Tip No. 7: Beware of Common Obstacles

Are you embarrassed or ashamed about your eating? Do you have a sense of hopelessness, feeling that it won’t help to fill out a food diary or that weight loss is impossible for you? Does it seem too inconvenient to write down what you eat/drink? Do you feel bad when you "slip up"? These are the four most common obstacles to keeping a food diary, Delinsky says. What's the cure? "All of these obstacles can be overcome by remembering the usefulness of the diaries, not trying to be perfect, acknowledging that slips will happen, and staying motivated to use tools that promote health and well-being," Delinsky says. 

Food Diary Tip No. 8: Review What You Wrote

Food diaries are most helpful when you look back and review what you wrote. You can do this on your own or with a therapist or dietitian who can help point out patterns that are keeping you from losing and suggest alternatives to try. "The act of acknowledgment and reflections is the most important piece," says Hawkins.

Who serves Gelato in Cincinnati

Posted by fmurphy

Locally you can try Gelato at Dojo in Findlay Market, Aroma's in Bridgetown or Blue Chip Cookie in Loveland.

Watermelon and Feta Summer Salad

Posted by fmurphy

This salad hits just about every flavor note possible, with chunks of sweet seedless watermelon tossed with salty feta, pungent red onion and arugula, and tangy lime vinaigrette.

Recipe Ingredients

•  
  • 2 Tbsp olive oil
  • 1 Tbsp white wine vinegar
  • 1 Tbsp fresh lime juice
  • Kosher salt and pepper
  • 1⁄4 small red onion, thinly sliced
  • 1-lb piece seedless watermelon
  • 1⁄2 seedless cucumber, sliced into half moons
  • 3 cups baby arugula
  • 3 oz feta cheese, crumbled (about 3/4 cup)

Dressing

Salad

Recipe Preparation

1. In a large bowl, whisk together the oil, vinegar, lime juice, and ¼ tsp each salt and pepper. Add the onion and let sit, tossing occasionally, for 10 minutes.2. Meanwhile, remove and discard the watermelon rind. Cut the watermelon into thin 2-in. pieces.

3. Add the watermelon, cucumber and arugula to the bowl of onions and gently toss to combine. Top with the feta

FloFit Boot Camp

Posted by fmurphy

Title: FloFit Boot Camp
Location: Voice Of America Park
Description: Cardio, Strength and Stretching.
Start Time: 05:45am
Date: June 23. 2011
End Time: 7:00am

Grilled Vegetables

Posted by fmurphy

Ingredients

• 3 red bell peppers, seeded and halved
• 3 yellow squash (about 1 pound total), sliced lengthwise into 1/2-inch-thick rectangles
• 3 zucchini (about 12 ounces total), sliced lengthwise into 1/2-inch-thick rectangles
• 3 Japanese eggplant (12 ounces total), sliced lengthwise into 1/2-inch-thick rectangles
• 12 cremini mushrooms
• 1 bunch (1-pound) asparagus, trimmed
• 12 green onions, roots cut off
• 1/4 cup plus 2 tablespoons olive oil
• Salt and freshly ground black pepper
• 3 tablespoons balsamic vinegar
• 2 garlic cloves, minced
• 1 teaspoon chopped fresh Italian parsley leaves
• 1 teaspoon chopped fresh basil leaves
• 1/2 teaspoon finely chopped fresh rosemary leaves

Directions

FloFit Tip with Top 25 Heart Healthy Foods

Posted by fmurphy

Giving a stalk of broccoli as a Valentine Day gift might make love hurt even more. But it all in the packaging. Tell your sweetheart that together you will be preparing a heart healthy dinner including roasted pecan salmon, steamed broccoli with almond slivers, sweet(heart) potatoes and strawberries dipped in dark chocolate. And you are doing this all for love.

By Kathleen Zelman

Roasted Pecan Salmon

4 salmon filets (4-6 oz. each)
Salt and pepper to taste
1 tablespoon Dijon mustard
1 tablespoon honey
2 tablespoons seasoned breadcrumbs
2 tablespoons chopped pecans
1 teaspoon parsley
Wedges of fresh lemon

Sprinkle salmon with salt and pepper. Place skin side down on baking sheet.

Combine mustard and honey, brush on top of salmon.
Mix topping of breadcrumbs, nuts, and parsley and sprinkle over salmon.
Bake at 400 degrees 10-15 minutes or until flaky. Serve with wedges of fresh lemon.

Top 25 Heart Healthy Foods recommmended by nutrition experts from The Cleveland Clinic and the American Dietetic Association. Article from WebMD

1.Salmon
Omega-3 fatty acids.

Grill salmon with a yummy rub or marinade. Save a chunk to chop for a pasta or salad later on.

2.Flaxseed (ground)
Omega-3 fatty acids; fiber, phytoestrogens.

Ground flaxseed hides easily in all sorts of foods -- yogurt parfaits, morning cereal, homemade muffins, or cookies.

3.Oatmeal
Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.

Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.

4.Black or Kidney Beans
B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.

Give soup or salad a nutrient boost -- stir in some beans.

5.Almonds
Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.

Mix a few almonds (and berries) into low-fat yogurt, trail mix, or fruit salads.

6.Walnuts
Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.

Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes.

7.Red wine
Catechins and reservatrol (flavonoids).

Toast your good health! A glass of red wine could improve "good" HDL cholesterol
8.Tuna
Omega-3 fatty acids; folate; niacin.

Here's lunch: Salad greens, fresh fruit, canned tuna. Keep "Salad Spritzer" - a light dressing -- in your office fridge.

9.Tofu
Niacin; folate; calcium; magnesium; potassium.

Tasty tofu is easy: Thinly slice "firm" tofu, marinate several hours, grill or stir-fry.

10.Brown rice
B-complex vitamins; fiber; niacin; magnesium, fiber.

Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach).

11.Soy milk
Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.

Soy milk is great over oatmeal or whole-grain cereal. Or, make a smoothie with soy milk.

12.Blueberries
Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.

Cranberries, strawberries, raspberries are potent, too -- for trail mixes, muffins, salads!

13.Carrots
Alpha-carotene (a carotenoid); fiber.

Baby carrots are sweet for lunch. Sneak shredded carrots into spaghetti sauce or muffin batter.

14.Spinach
Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.

Pick spinach (not lettuce) for nutrient-packed salads and sandwiches.

15.Broccoli
Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.

Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas).

16.Sweet potato
Beta-carotene (a carotenoid); vitamins A, C, E; fiber.

Microwave in a zip-lock baggie for lunch. Eat au naturale, or with pineapple bits.

17.Red bell peppers
Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber.

Rub with olive oil, and grill or oven-roast until tender. Delicious in wraps, salads, sandwiches.

18.Asparagus
Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.

Grill or steam slightly, then dress with olive oil and lemon. It's a pretty side dish.

19.Oranges
Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber.

Got orange juice? Check out the new nutrient-packed blends.

20.Tomatoes
Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.

For a flavor twist, try oil-packed tomatoes in sandwiches, salads, pastas, pizzas.

21.Acorn squash
Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.

Baked squash is comfort food on a chilly day. Serve with sautéed spinach, pine nuts, raisins.

22.Cantaloupe
Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.

A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners. Simply cut and enjoy!

23.Papaya
Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium.

Serve papaya salsa with salmon: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt and black pepper.

24.Dark chocolate
Reservatrol and cocoa phenols (flavonoids).

A truffle a day lowers blood pressure, but choose 70% or higher cocoa content.

25.Tea
Catechins and flavonols (flavonoids).

Make sun tea: Combine a clear glass jar, several tea bags, and hours of sunshine

FloFit Tip: 31 Back Pats

Posted by fmurphy

Give yourself 31 pats on the back for making it to the
end of the month.  Most people have given up on their New Year
Resolution to be healthy, but you have stuck with it. You haven't been
perfect..but who cares. Take pride in small steps on your journey of
living a healthier life. Drinking more water, getting more rest,
taking a healthy cooking lesson, eating home more often, parking
further, calling a friend before Ben and Jerry binge.

Cannot remember January's accomplishments?  Start a journal (on line
or on paper) simple as a small spiral notebook to and fancy paper bond
notebook. One to two lines a day should do it. At the end of February,
take a moment and review your notes. You will be amazed of how far you
come..one step at a time

FloFit Tip: Lose weight in your closet

Posted by fmurphy

Just standing in your closet will not make you lose weight, however if
you are in your closet, you are not eating in the kitchen..so you a
step closer.
Now that you are in your closet start pulling and pitching your FAT
clothes, let go of the safety net. YOU ARE NOT going back to that size
and someone else could use those clothes. In front of a full length
mirror try on all your clothes and make quick decision on what to keep
and donate. If someone else is helping you make these decisions...don't
ask if you look "fat" in these jeans...the answer is probably yes and
and you need to get rid of them because they don't make you feel good.
Also donate the clothes that are several sizes too small...the "i got
a dream" clothes that one day you will fit into them again. Guess
what? you probably will, however styles, fashion changes so quickly by
the time you are that size again the clothes won't fit or look the
same as you remember.
Pick up a current fashion magazine (both men and women) and have fun
learning about the styles that will make you look and feel your best.

FloFit Tip: The canteloupe that cut itself

Posted by fmurphy

All weekend long a whole canteloupe sat on my counter.  Broccoli stalks, red peppers, and acorn squash were placed in the produce bin (bottom drawer of the refrigerator)
Step one: buy the produce, step two: prepare the veggies and fruit immediately (or sooner than later) for easy consumption. Clean, cut and place in clear plastic containers on eye level shelves, not in the bottom bin. If this is not going to happen no matter how hard you try, buy pre-cut veggies and fruit and/or easy to eat produce such as banana,and baby carrots. My fresh produce will not cut itself so I better get started now. Fresh produce is worth the extra effort...Enjoy.

FloFit Tip Serve, Sit and Scoot

Posted by fmurphy

No this isn't a country line dance. Serve, Sit and Scoot 
is a tip from a FloFit Tipster who used this method to lose weight. 
Serve yourself a balanced meal (heavier on veggies/fruit), sit down 
and eat only what is on your plate, then scoot. Get up from the table 
and get out of the kitchen and keep your self busy for the next 20 
minutes or so before you clean the kitchen. If you are still hungry, 
drink water and again serve, sit and scoot.
Family Style eating has caused Family Size to grow. Remove all food 
from the dinner table. Have everyone eat only what is on their plate.

You are not a chef from the Food Network...so no need to taste the 
meal before it is served, eating your kids left overs will not solve 
our world food  problem and if don't want to waste food by throwing it 
away, learn to composite or cook less food in the first place.