A Food Diary may be what I need! What about you?

My job is to work with people that want to be fit.  I have encouraged clients that want to lose weight to keep a daily written log of everything they eat or drink.  I would ask them to log approximately 3 days of food intake.   I expected a record that included information such as food item, amount, method of preparation, etc.  I rarely received the accurate log that would be of use in helping guide individuals toward a healthier eating plan.  Another issue involved the client's reluctance to write down their food/drink intake immediately.  I also wanted 3 typical days documented.  The results were less than desirable most of the time.  Finally, I stopped asking for diet diaries.  I would instead ask questions regarding their eating habits and depend on the recall of their overall dietary habits.  Together we would then think of healthy alternative food choices that could replace the "poor" choices.  There would also be a discussion regarding portion control.  I would also mention the interactive MyPyramid.gov web site.   I would recommend that they would benefit by making an appointment with a Registered Dietitian.   Whatever the reason(s), many clients would still be unhappy with the lack of desired weight loss.

I would also like to lose 5 - 8 pounds.  I find myself relating to the various same problems my clients have.  OK,  5 - 8 pounds!  What's up with that?  "Trainer, train yourself!"  Just like a few of my clients, I get more than the recommended amount of exercise required for good health.  I spend approximately 5 hours per week performing my own exercise routine.  Obviously, "It's about the food".  I too have kept my own diet diary in the past only to find myself obsessed with calorie intake.  I stopped all thought about logging food.

That has all changed!  Earlier this month I heard a short report on ABC TV called "Keeping Food Diary Doubles Weight Loss".  You can check out the report yourself by going to the abcnews.com website and looking in their health section.  I like the approach that is taken with this study.  It is about accountability.  It is not necessarily about counting calories.  It is more about learning about your food habits.   Yes, you must log everything you eat or drink.  Yes, you must log it as soon as you eat or drink.  The participants of this study also kept their diary for (gasp!) months.  Some professionals ask their clients to also track "hunger" level, emotional state, and time of day.  In my opinion a person could track calories if they desire, but it would not really be required.  One advantage of writing things down is the fact that a person makes a conscious decision about the "need" for that particular food item.  Of course, a person can "cheat", but we all know who the is victim in that choice.  The participants in this study lost an average of almost 13 pounds in 5 months - and kept it off.  Just by writing it down!  I would like to quote Beverly, one of my friends, "Knowledge is power!"

This method is free of cost, relatively easy, and proven.  Involve others that have the same desire to lose weight.  People with similar goals may aid success.  I have 2 or 3 clients that have joined in with enthusiasm.  It has only been a week or so, but we all have learned some things about ourselves and our eating habits.  I have to say I have even lost a pound without any real attempt.   If you are interested in trying a food diary, I have included one of my entries below as an example on how to log food/drink. Keep in mind this is an example of "my" food intake.  You will have your own nutritional needs and should not use this example as a diet plan.

Give food diary logging a try.  What do you have to lose?

July 9, 2008
4:30 a.m.  Dannon Light & fit yogurt 45 cal.
                 1/2 cup fat free cottage cheese 40 cal.
                 Fiber One Bar 140 cal.
                 1 cup coffee, black
7:00 a.m. Treadmill 33 minutes
                 Resistance train 40 minutes
                1 cup water
8:00 a.m.  Cascadian Farm organic granola bar 140 cal.
                1/2 cup water
11:45 a.m. 1/3 cup baked beans
                 1/2 cup german potato salad
                 tortilla crusted baked fish 250 cal.
                 1 cup water
                 1 cup coffee, black
2:00 p.m.  1 cup water
                 1 cup coffee, black
3:00 p.m.  1 cup coffee, black (did not drink all)
4:00 p.m.  cup water
                 4 strawberries
7:00 p.m.  1/2 cup baked squash, carrots, onion, olive oil
                 1 Morning Star blackbean burger patty 120 cal.
                 1/2 cup mixed fruit, grapes, mango, banana, strawberries
                 1 glass red wine

Exercise "Weightless" in the pool.

Here is yet another advantage to using water as an exercise medium  -  effects of immersion on body weight.  The amount of your body's weight which you support is reduced in water.  In other words, the deeper the water, the more the drop in the amount of weight your body supports.  Stand in a pool at knee depth and your body has to support 65% of your weight, at waist depth 50%, chest depth 25% and only 10% at neck depth.  This offers a wonderful opportunity for everyone, especially the overweight, the pregnant, the injured, the arthritic and even the beginner.   Water exercise is low impact and yet provides gentle resistance to improve flexibility and muscle tone.  Water workouts also increase circulation to deep tissue and accelerate healing for those recovering from injury.  

A person can also experience exercise "weightless" in 6 - 9 ft. deep water.  This technique can be described as deep water running.  All you need is a flotation belt that keeps the body in a vertical position with your head above water.  It is as simple as taking the running motion that is performed on land and put it in the water.  Your body is submerged so that the hydrostatic pressure around your body improves cardiac function, lowers blood pressure, and assists the body in tissue healing.  

Now you can take your exercise sessions to the water and choose the depth that you find the most beneficial to you.  It is summer and you may find a local pool offering classes.  Always check with your doctor if you plan on starting a new exercise routine and inform your instructor of your special health needs.  There are books and videos available if you are unable to find a class in your area.  Basically, you can perform most "land" exercises in the pool.  Get out there - Slather on the sunscreen and - Try it out!  

My resistance training quest

I told you I'd let you know how my weight training session went.  I did it!  It was worth the early trip to the gym.  I felt great during and after my 45 minutes of effort.   In fact, I have completed three more days of weights since.  OK, two weeks is not exactly a habit, but a person has to begin with one day followed by another and so on.  I told a few of my clients about my training experience.  I did note a certain amount of glee in their reaction to my statement that I was sore.  And now, it is with a voice of experience that I agree with them when they tell me a particular exercise is "hard".   Let me tell you a few reasons that I will continue to train regularly.  First of all, I've publicly told you I would.  Second, it really does feel great!  Third, the health benefits are limitless.  Finally, I have that "done something good for me feeling" and it stays with me to assist with healthy decisions the rest of the day.  One final note - a big "Thank You" to my son for my Mother's Day gift.  That music the iPod provides is quite motivating!  Beth