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Food and Mood Diaries

Posted by Joanne Neville
Joanne Neville
Energetic lifestyle coach specialising in weight related issues, loving the outd
User is currently offline
on Monday, 28 October 2013
in Wellbeing

Why use a food and mood diary...

Raises your awareness of what you actually eat

Allows you to reflect on how food makes you feel physically and mentally

Shows patterns in what and when you eat

Explores how you felt before and after eating

Allows you to calorie count easier

Helps identify meals and snacks more easily

Helps recognise the difference between physical and emotional hunger

Help you recognise when you are full or have eaten too much

Explores the idea that physical exercise can affect your mood

Identifies where you were and who you were with when eating and any impact it had on choices you made

 

Food and Mood diaries can be in paper format, set out in a table or a mind map, or you can use a spreadsheet on your computer or app for your smart phone or tablet.  Take a look at this example and check out what’s available on line and choose something suitable to how you work best.

Your Food and Mood diary

Your diary should include:

·         What you ate – the exact food and how much will be useful

·         When – be specific with the time and date

·         How was I feeling before hand – both physically and emotionally. Did you feel tired, fed up, lonely or bored

·         Have I exercised or been active today – what did I do

·         Also think about whether you’ve eaten this way a little, sometimes or a lot in the past and if you can remember when you might have started to do it.

The diary will give you insight and fact into what and how you are eating.  You can then look at putting solutions into place as to how you might change.

 

My Understanding Your Eating course can help with gaining a better insight into your relationship with food. 

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Lose weight by understanding why you eat not just what you eat

Posted by Joanne Neville
Joanne Neville
Energetic lifestyle coach specialising in weight related issues, loving the outd
User is currently offline
on Monday, 28 October 2013
in Wellbeing

Trying to get pregnant, avoid/reverse diabetes, reduce the risk of heart disease and you're usually told to lose weight.

Even though you know it makes sense and you being told by everyone, getting into shape can be so difficult.  Even for those couples struggling to conceive the prospect of a baby sometimes doesn't unlock the key to weight loss and a healthier lifestyle. So why is it so difficult?

First, we live in a society where food is available 24/7 and it’s literally as cheap as chips! 

Secondly, If you are overweight it’s likely you have a difficult relationship with food and haven't been eating well for some time, so all the willpower in the world might just not be enough.  

By understanding WHY we eat rather than just focusing on what we eat could lead to long term change.  

·         Keep a food and mood, be clear on what you’ve eaten and what might lead to your choices  Seeing your thoughts on paper can help gain better perspective on things.  

·       Are you really hungry? Ask yourself, what is the food for, what is the food going to do?  It might give you instant gratification but is likely to leave you feeling guilty and upset as you’ve just done what you’ve told yourself not to.  The feeling that caused you to raid the fridge will still be there!

·         In our society these days it seems we can’t meet friends and family without food and drink being involved and this could be where you’re eating and nourishment is going of track.  Think about doing  other things where the focus isn't just eating and drinking. Go to the cinema, meeting for a walk try walking for health for some inspiration and get fit too. Or visiting a gallery or place of interest in your area.  You could plan to meet outside meal times or suggest you will eat at home before meeting at a friends’ house.  

·         Stop eating to relieve boredom.  Lots of my clients complain of eating when they are bored, so list down all the things you say you never have time for – writing to a friend, planning a holiday or trip, pampering yourself, calling your friend, reading a book, listening to music or do a puzzle.  Any time you feel bored or vulnerable to eating pick something from the list to do instead. 

To crack the weight issues our society has we need to look at not just what we are eating but why we are eating as a double pronged approach.

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I'm not stressed, I'm just busy!

Posted by Joanne Neville
Joanne Neville
Energetic lifestyle coach specialising in weight related issues, loving the outd
User is currently offline
on Thursday, 24 January 2013
in Wellbeing

It seems to me these days that many of us think unless we squeeze just one more thing into our day then we frankly aren’t trying hard enough!
An article the other day suggested a 1/2 hour work out for your lunch hour.  It involved a walk to the gym (just to squeeze in a little extra fat burning) a complex number of exercises and then a walk back to work.  At no point did they tell me when to eat lunch even though it was my 'lunch hour'.  How dare I think about stopping to eat and resting for one whole hour! There just isn’t the time, is there?

As we squeeze more in and time is so precious our heads are buzzing with ‘noise’ – things to do, places to be, TV/radio noise, chatter, email, social media – when does it stop?  For most of my clients it seems it doesn’t and the result is them finding very little time to stop and do absolutely nothing, be totally quiet and give your mind and body a rest.

The opportunity to be still and mindful is proven to help keep stress at bay and improve our feeling of wellbeing. So as I’m all for that I started meditating regularly recently and whilst I’m not some calm, chilled version of my former self, I’m definitely able to unwind & have stopped clock watching quite so much. 

For a quick burst of free meditation help and for 10 minutes a day, try www.getsomeheadspace.com

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