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The Food Diary Anchor

Posted on September 24, 2018 in Uncategorized

A personal diary is a record of the important events of the day and your feelings. As you read over the entries you made in the past, you can relive some of those events. In fact some diaries have been the resources of books penned by people.

A food diary is no different except that the entries are the types of food you eat each day.

Why is it good to have a food diary?

This is especially useful if you are on a weight loss program. It also shows you when you ate and what you ate at particular times of each day. It tells you if you have eaten too much or if you have eaten the wrong type of food.

It is a good tool to help you lose weight.

How do you start a food diary?

Begin by having a book which you can write in as well as put in pictures. Personalise it. You can decorate its cover so that it looks attractive. On the first page you may want to place your photograph, to record how you looked like before beginning your weight loss program. Record your weight and your measurements, arms, chest, waist and hips.

It would be good to have columns where you enter the week, ( week 1 & the dates), the day, meal times, the type of food you ate, the quantity, estimated number of calories, the type of drinks and the quantity. You can also have an optional column for the cost of the meal. This will help you to have a clearer picture of where your money went to.

At the beginning of each week record your weight and your measurements. Note the time that you weighed yourself and took your measurements. This is important because you want to weigh and measure yourself at the same time each week. Then it will be a consistent record.

What benefits will you get out of keeping a food diary?

Firstly, it is a record of your weight loss journey. It will show your achievements along the way. There will be a record of when you first lost weight and how much you lost.

The purpose of recording the types of food and drinks you consumed is to let you know which types of food you like to eat and whether or not they affected your weight loss progress. It will also let you know if you have over eaten ( the number of calories), and if you have eaten too many times in a day!

You will also know if you are eating the right type of food at the different times of the day. Are you eating too much meat and too little vegetables and fruit? How many cakes did you eat during that week? How was the food cooked? Steamed, fried or boiled? Did you eat out or at home?

An analysis of your food diary will tell you if you are eating the wrong types of food and where your extra weight is coming from. It will show you where you need to cut down on the high calorie food or fattening food.

By looking at your food diary for a couple of weeks, you can begin to plan your meals. You can decide on what you will eat for the following week. You can decide what type of snacks you will have on which day, whether you will have fish or chicken for dinner, whether you will have a salad or sandwiches for lunch.

You can plan if you want to bring food from home or buy out or eat at a cafe.

By following your meal plan, your weight loss program will be more structured and consistent. It will be easier for you to adhere to.

If something happens and you cannot keep to the plan, you should note it down in your food diary. Record what took place and what you ate.

When you achieve a midway target, for example losing 5 lbs at the end of two weeks, highlight that achievement. Put a picture or an avatar there to congratulate yourself.

After you have lost 10 lbs, take a photograph of yourself and paste it in your diary. Then you can compare the first photo of yourself at the beginning of your diary and the latest one. The difference will be obvious and this will be a big motivation for you to continue with your weight loss.

Do not forget to write down your feelings when you learn you have lost weight. At the same time you can also record how you felt when you had to stop eating your favorite ice cream and chocolates. Reading these at a later period will make you remember your weight loss journey and the milestones along the way. In the future, your food diary can even be a reference for a friend who wants to lose weight.

Personalising Mother’s Day Gifts – Photo Books, Albums, and Calendars

Posted on September 9, 2018 in Uncategorized

Photo Books

A photo book is an effective alternative to the photo album. Pick the photos you wish to use and have them printed directly on to each of the sides of the photo book pages. The standard print layout is a single photo per side, but you can opt for more complex designs. Pictures can be overlayed on top of other pictures, or you can include text and even use montages of your favourite pictures. The photo book is a very good option if you don’t want to mount your favourite photos yourself.

Photo Albums

The photo album is perhaps one of the first photo gifts that were available. Pictures are mounted on to the pages of the book and you can use standard size prints in either landscape or portrait. The photo album is ideal if you or your Mum enjoys the tactile pleasure that is derived from adding your own photos. The modern evolution of the photo album is a more personalised affair because it allows for the customisation of the cover and presentation tin.

Book And Album Covers

Photo books and photo albums are ideal for showing off family photos, holiday snaps, and pictures from any event. Both also include the opportunity to personalise their cover; both front and back. Pick a picture or create a unique design consisting of photos, pictures, and text, and have this printed on the hard back cover of the photo book or photo album. You can even add a personalised Mother’s Day greeting to make it yet more appealing.

Presentation Tins

As well as a personalised cover, photo books and albums also include their own presentation tin. The presentation tin is ideal for keeping the photos in the best possible condition and to ensure that the book or album lasts a lifetime. What’s more, it can also be customised according to your design. Another great way to add a personal Mother’s Day message.

Photo Diaries, Notebooks, And Journals

The photo book is perfect for sharing and displaying pictures but is just one type of book that can be customised and given as a special Mother’s Day treat. Diaries, address books, notebooks, and journals are among the other great looking personalised book options. Design the cover by adding a photo to these high quality items to create useful and good looking Mother’s Day gift ideas.

Photo Calendars

The photo calendar is a great gift choice if you want to use a number of favourite pictures. Design the cover using a favourite picture and a title to accompany it. Pick pictures for each of the months of the year and captions to be printed underneath. Finally, decide on the month in which you want the calendar to start and you’ve created a quality Mother’s Day gift that will be enjoyed for years.

The Importance of Keeping a Food Diary to Ensure Weight Loss

Posted on August 25, 2018 in Uncategorized

Using a food diary as part of your armoury can be the missing link of any exercise and nutrition program and can be a very powerful tool when utilised properly and honestly.

Believe it or not, one of the most common causes of failure in exercise and weight loss programs is simply the fact that the person is just eating too much food or eating the wrong types of food or even “crashing out” at regular times each day.

For the majority of us, the overall stance on losing weight is very simple when you really strip it down and that is just the equation of calories in versus calories out.

Put more specifically, the body burns calories 24 hours a day, 7 days a week, 365 days a year and the only thing that changes is the rate of calorie burn. This rate is determined by the activity the person is currently undertaking but rest assured that even while watching TV or sleeping, the natural functions of your body are causing calorie burn!

Therefore in theory, as long as we do not consume more calories from our daily food and drink than we burn off, weight loss is virtually guaranteed. By adding exercise to the mix you can obviously increase the differential between calories in and calories out.

So now we know a little bit more about calories let’s get to this food diary!

You would probably be surprised to learn that just about all of us underestimate exactly how much food and drink we consume each day. Sometimes by as much as 50%! Normally, we just think about our main meals and tend to forget the little bits and pieces here and there like a cookie, a can of soda or beer with dinner or perhaps a slice of cake from the office party at work!

When you keep a food dairy and providing you are totally honest with yourself, it will easily and clearly identify problem foods you are eating or drinking, problems days, problem parts of the day or specific meals that are going against you. You may see a general over eating pattern or you may just find that your afternoon snack is the main cause of your weight woes! For some reason, alcohol seems to be the most common item left out of food diaries!

The best way to get a real feel for how you are going is to keep your food diary religiously and 100% strictly, leaving nothing out that passes your lips for a period of two weeks. It is also very important to eat and drink as you would normally and not just be good while you are recording your food – kind of defeats the purpose don’t you think?!

You can write it all down in a notebook, keep it in a file on your lap top or PC or actually use a small diary. Whatever method is easiest for you to fully note down everything you consume in a day.

What I feel is the absolute best way however and the method I use, is to take a photo using my mobile phone camera of everything I consume. The great part of this is that I just about always have my phone with me and therefore it is quick and easy to simply pull it out and snap! No writing, no note books etc. Just before I go to bed, I cycle through my photos for the day and see what was good, what was bad and what can I learn from it all.

This method is also fantastic if you are co-ordinating your efforts with a personal trainer, nutritionist or dietician where it is sometimes hard to fully answer their questions on what exactly you eat and in what portions.

The crucial point is to ensure you take note of ABSOLUTELY EVERYTHING. More often than not, it is the little things like one cupcake or a few lollies, an alcoholic nightcap or that donut at morning tea that we don’t include yet these are our calorie rich enemies!

So overall, a food diary can be a really powerful tool in keeping your nutritional choices in check and making sure you stay on the right path. The critical factor is being totally honest with yourself and recording everything during that two week analysis stage.

Upon the completion of your two weeks, have a thorough review of all the information you have accumulated and then make the necessary changes. This will go a long way in ensuring you have the best chance of achieving your fitness and weight loss goals!

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