My Food Diary Revelations |
OMG, I feel like I'm keeping a journal or journal for pretty much everything these days! I kept my food diary in a convenient position on the dining table Don't get me wrong, I'm not complaining ... Let's see, there's the Orange Diary which is where my A Sentence A Day blog posts begin. It […]

OMG, I feel like I'm keeping a journal or journal for pretty much everything these days!

my food diary
I kept my food diary in a convenient position on the dining table

Don't get me wrong, I'm not complaining ...

Let's see, there's the Orange Diary which is where my A Sentence A Day blog posts begin. It has also been surprisingly helpful to keep track of things, like the fact that "some people" haven't bothered to visit for over a year. (If you're reading this you can be 100% sure it's NOT you! I don't want to give the game away but it's good to know that I haven't been imagining things when it's been ages since 'an attempt was made ...)

orange diary cover
This is where I take notes for "One sentence a day"

I have also shifted my business coaching from group sessions to one-on-one sessions, and this term I am focusing on building my confidence - decision - assertiveness. It might sound strange for business coaching to follow, but the point is, “personal growth leads to business growth”. My task is to sit down every night and write 3 examples where I have practiced confidence, determination or assertiveness.

It has been interesting - and helped me find the courage to do and say some of the things I used to avoid before!

janet diary
Janet's Diary… learn to be more confident, decisive and assertive!

And more recently, my personal trainer Sally asked me to keep a food journal. I mentioned to her that in addition to working on my strength and flexibility, I needed to lose a few pounds to fit into my dress for Miss 23's wedding (postponed to July 2021, thanks to Covid) - and in first, Sally asked me to keep a food diary to keep track of what I was actually eating. I was reluctant at first, but as Sally reminded me, there is no judgment, it's just data.

It's a concept that is very familiar to me from my work. As an SEO specialist, before I have an initial session / chat with a potential client, I review their website and how it is performing in search engine results today. I don't judge them for that; it's just data - that is, information that I can then use, to see what needs to be done to make things better.

food journal
An overview of my food journal

What keeping a food journal has shown me

So I kept my food journal for a week, and when Sally and I sat down to discuss it, there were a few interesting revelations that came out of it:

  1. Some days I eat a lot. But there are other days when I don't. So, it balances out a bit more than I thought it would.
  2. I have a sweet tooth. Okay, that's no surprise, but with a breakfast of cereal and coffee, and a few bikkies and a cup of tea for my mid-morning snack, we realized it was over. half the day before I put anything substantial / nutritious in my mouth.
  3. I am not eating enough protein! It surprised me. Our evening meal usually includes meat, and since the husband works from home, he tends to be the one making lunch and is a typical man, which usually includes meat. This led to an interesting discussion with Sal. Where did I get the idea that I was eating too much protein? Was it for environmental or humane reasons… uh no, I just "heard" that "we" all eat too much meat. Here's a thought: Protein keeps us feeling fuller for longer - so this might be the key to curbing some of my cravings.
roast beef and pumpkin salad
How good does that look ?! Lunch with a friend recently at a local cafe.

So what is happening now? I will be:

  • Try a protein option, one breakfast per week. I despise yogurt, so it's over, but eggs and toast can work, and it's really not much more effort than pouring in a box of cereal every morning ...
  • Try different breads. I've always been a white sliced ​​girl, who doesn't offer a lot of nutrition. That's not to say I have to switch to the darkest, densest bread I can find, just that I'll start experimenting with different types to see what pleases.
  • Work on my morning tea habit. I normally take a few bikes because a) it's easy and b) soft !!!
  • Have a firm conversation with the husband. I'm pretty often “mean” on my own, but there are times he offers me a snack (because he has one) - and he doesn't take “no” for an answer. (It must be Italian in him - food equals love!) Usually I can say 'no' the first time around, but I usually give in. Sally helped me understand that the will is limited, and tends to renew itself every day. This means that I am generally able to resist more easily in the morning, that it becomes more difficult after dinner when I am tired and my willpower for the day is pretty much over. And, he must respect my first "no"! (I actually had this discussion with the husband, so we'll see how it goes 😉…)

The idea is that I will have a healthier diet and less waste. When you add this to the 3 days of exercise now in my weekly schedule (walks on Monday and Friday, PT session on Tuesday), I hope it helps me shed those few pounds in time for my daughter's wedding !

Have you ever tried keeping a food journal - and what did it tell you?



Sometimes it can feel like maintaining a saine lifestyle is an overwhelming challenge that doesn’t fit within the realities of daily life. It’s tough to hold down a full-time travail, eat well, train for a marathon, make homemade green juice, spend quality time with your family/partner, and meditate for an hour each day.

Coffee’s great too, but it’s best to start your day by re-hydrating with a full glass of water. Hydrating first thing in the morning helps to aid digestion, enhance skin health and boost energy.

Taking the stairs instead of the elevator is a simple way to get a little more physical activity in your daily life. It also strengthens and tones your legs and core while you’re at it !

A simple hack for healthy eating ( and portion control ) is to make half your plate veggies at each meal. The veggies pack in essential vitamins, minerals and other phytonutrients important for health and longevity. And, because they’re rich in fiber, they help to aid absorption ( aka keep you regular ! ) and keep you feeling full longer.

Using a fitness tracker ( like the Fitbit, Apple Watch or similar ) to track your steps is an easy way to make sure you’re getting enough physical activity each day. We aim for 10, 000 steps daily, which has significant physical and esprit health benefits. The Fitbit will also remind you to get 250 steps each hour ( another important measure of health

Conventional household cleaning products are full of harmful chemical ingredients that are not good for our health ( or the health of our kids or pets ! ). Switching to healthier alternatives is a simple way to reduce your exposure to environmental toxins in your home. See our Healthy Cleaning Guide for a complete list of recommendations, and what to look for when choosing safer household cleaning products.

Similar to cleaning products, conventional skincare and personal care products are formulated with toxic ingredients we should not regularly let absorb into our body’s largest organ. Reduce the toxic burden on your body by switching to non-toxic personal care and beauty products ( see our specific recommendations on deodorant, sunscreen, and green beauty products ).

Maintaining a healthy gut has significant impacts on absorption, skin health, immunity, esprit health and more. Taking a daily probiotic with a glass of water each morning is one of the simplest things you can do to boost your gut health ( which, in turn, boosts overall health in many ways too ). Learn more about the health benefits of probiotics ( and all the ways to get them in your diet ), and shop our favorite probiotic supplement here.

Aim to eat real food that’s made of whole food ingredients you would have in your own kitchen pantry, or that your grandmother would recognize. ( Yup, this rules out most packaged food, sorry ! ) This is a little different than suggesting you eat only “health foods” ( many of which are increasingly processed ! ). “Real food” includes unprocessed foods like an apple, a cucumber, soybeans or a steak, as well as foods loosely processed from one ( or few ) real-food ingredients, like butter, olive oil, yogurt, tofu, etc. In other words, aim for foods that could be reasonably made in your own kitchen and avoid foods that can only be made in a lab.

Reduce the harmful effects of sitting ( like at your desk travail ) by standing up and moving around for a minute or two every half hour.

Vitamin D is one of the most important nutrients for overall health, and sunlight is one of our best sources of it. Aim to get at least 30 minutes of sunlight each day—preferably in the afternoon, and without sunscreen ( read more about that here ). Not much sunlight in the winter where you real ? It might be worth supplementing with a vitamin D supplement and/or other food sources of this essential nutrient.

Houseplants help to cleanse your indoor air ( sadly, it probably needs it ! ), they’re pretty, and research even shows they improve mood, creativity and problem solving !

Aim to sweat in some way each day—whether that’s running, biking, dancing, hot yoga, or any other physical activity you enjoy. See our Fitness Guide for more workout ideas, as well as tips and tricks for building regular physical activity into your daily life and a downloadable sport planner you can use to outline your own custom fitness plan to stay on track.

Green smoothies as a snack or simple, on-the-go breakfast are an easy way to get your greens in each day. Check out our curated list of saine ( veggie-packed ! ) smoothie recipes for our favorite starter green smoothie recipe ideas.

“The only difference between a good day and a bad day is your attitude. ” It’s true—mindset is everything ! Cultivate a positive mindset by recognizing negative thought patterns and countering them with positive thoughts or affirmations. Here are more mindset resources for positive thinking.

Most adults need 7-9 hours of sleep each night. But in addition to quantity, quality of sleep matters too ! Follow our tips on getting quality sleep—things like keeping your bedroom cool at night, avoiding blue light after dark, and more.

{Start each day with fulfilling activities that set the tone for how you want to feel—whether that’s inspired, relaxed, productive, or something else.

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