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The Soul-Searching Food Journal™ — Forms to Keep Track So Your Weight Disappears

Food_journal Did you know that research shows that if you keep a food journal, you stand a greater chance of losing weight and achieving better health?

Indeed, people who've happily peeled off the weight — "Highly Successful Losers™," as I call them — report that one of their Smart Diet Habits™ is to "Keep Track Like a Lab Rat™." (In other words, watch yourself as if you were a scientist conducting an experiment or monitor yourself as if you were your beloved pet.)

When you Keep Track, you don't mindlessly shove nutrient-lacking non-food in your face. You think first, because you know you have to write it down — and possibly share it with an accountability partner.

To help you out, I'm sharing a food journal that I've created.

Feel free to share The Soul-Searching Food Journal™ with friends, co-workers, gym buddies, bosses, hairdressers, fitness trainers, loved ones and even frustrating frenemies. In short, spread the link love, as some like to say. (Of course, please provide the proper credit though, as indicated below.)

The Soul-Searching Food Journal™  –  From Connie Bennett, Author, SUGAR SHOCK!

Name ________________________________________

Date _________________________________________

What did I eat and drink?

(Any sugary foods or drinks? Any refined carbs? Any artificial sweeteners? Any foods with gluten? How much salt? How did I I feel? Was I physically or emotionally hungry? (On the 1st line, state what you ate. On the 2nd line, jot down how you felt — tired, famished, angry, edgy, frustrated, furious, stressed out, etc.)

7 a.m.      _______________________________________________________________
7 a.m.      _______________________________________________________________

8 a.m.      _______________________________________________________________
8 a.m.      _______________________________________________________________

9 a.m.     _______________________________________________________________
9 a.m.     _______________________________________________________________

10 a.m.   _______________________________________________________________
10 a.m.   _______________________________________________________________

"at-page-break">

11 a.m.   _______________________________________________________________
11 a.m.   _______________________________________________________________

12 noon  _______________________________________________________________
12 noon  _______________________________________________________________

1 p.m.     _______________________________________________________________
1 p.m.     _______________________________________________________________

2 p.m.     _______________________________________________________________
2 p.m.     _______________________________________________________________

3 p.m.     _______________________________________________________________
3 p.m.     _______________________________________________________________

4 p.m.     _______________________________________________________________
4 p.m.     _______________________________________________________________

5 p.m.     _______________________________________________________________
5 p.m.     _______________________________________________________________

6 p.m.     _______________________________________________________________
6 p.m.     _______________________________________________________________

7 p.m.     _______________________________________________________________
7 p.m.     _______________________________________________________________

'8 p.m.     _______________________________________________________________
8 p.m.     _______________________________________________________________

9 p.m.     _______________________________________________________________
9 p.m.     _______________________________________________________________

10 p.m.   _______________________________________________________________
10 p.m.   _______________________________________________________________

11 p.m.   _______________________________________________________________
11 p.m.   _______________________________________________________________

12 a.m.   _______________________________________________________________
12 a.m.   _______________________________________________________________

1 a.m.     _______________________________________________________________
1 a.m.     _______________________________________________________________

2 a.m.     _______________________________________________________________
2 a.m.     _______________________________________________________________

3 a.m.     _______________________________________________________________
3 a.m.     _______________________________________________________________

4 a.m.     _______________________________________________________________
4 a.m.     _______________________________________________________________

5 a.m.     _______________________________________________________________
5 a.m.     _______________________________________________________________

6 a.m.      _________________________________________________________________
6 a.m.      _________________________________________________________________

What were the worst foods and drinks I had today?_________________________________________
__________________________________________________________________________

What were the best foods and drinks I had today?_________________________________________
__________________________________________________________________________

How much water did I have today?  ____________________________________________

What exercise did I do today? Aerobic (What kind and how long?)_______________________ Resistance Training (What kinds and how long?) _____________________________________

When did I feel best today? Why? _____________________________________________
_________________________________________________________________________

When did I feel worst today? Why? ____________________________________________
_________________________________________________________________________

What were my physical symptoms?  __________________________________________
_________________________________________________________________________

What were my emotional symptoms? __________________________________________
_________________________________________________________________________

Did I ever eat when I wasn't hungry? When? Why? _________________________________________________________________________

How did I get along with my loved ones and co-workers today? Explain. ______________
_________________________________________________________________________

Did I embarrass myself today or behave in a way I was not proud – in other words, was I bitchy, moody, crabby, angry, irrational, short-fused or more? Specify. (It's OK that you did these things — knowing how food affects you is the first step to becoming more calm.) ___________________________
___________________________________________________________________________

Was I a zombie at any time today? What did I do to pep myself up?
____________________________________________________________________________

How many times today did I eat (or drink) food and beverages with sugar, refined carbs or artificial sweeteners _____________________________________________________________________

How did I feel immediately afterward? ________________________________________________

How did I feel 2 hours later?________________________________________________________

How did I feel 4 hours later?________________________________________________________

What trends did I notice as to which certain foods affect me? ____________________________

What new healthy foods did I try today? _____________________________________________
______________________________________________________________________________

Were there any trigger situations in which I found myself? ______________________________________________________________________________

Was I trapped in any situations by saboteurs (whether intentional or not?) What happened? _______________________________________________________________________________

What are my biggest obstacles today to my leading a clean, sugar-free, artificial-sweetener-free, low-salt life?  ___________________________________________________________________________

Did I feel deprived today? How so? _______________________________________________

(If you ate sugar or refined carbs.) What did eating sugar do for me? ________________________

What is my tricky time of day? Why? Where am I?________________________________ __________________________________________________________________________

How did I treat myself today in non-sugar way(s) today?     __________________________________________________________________________
__________________________________________________________________________

How can I treat myself tomorrow in non-food ways? _______________________________
_________________________________________________________________________  

Today’s most important lesson(s):         _________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________

What food(s) agreed with me most? ___________________________________________
_________________________________________________________________________

What food(s) agreed with me least? ___________________________________________
_________________________________________________________________________

What can I do differently tomorrow? ___________________________________________
_________________________________________________________________________

© Copyright, Connie Bennett & Stop Sugar Shock, 2009. The Soul Searching Food Diary™ . Feel free to share this with others, but please include this entire entry and the fact that it first appeared on the Sugar Shock Blog. Get inspired by experts on my Gab With the Gurus Radio Show (www.GabWithTheGurus.com).

It's so important for your health and weight loss that you keep track of your food intake that fitness trainer Jim Karas and Dr. David L. Katz urge you to do so on Oprah.com. Likewise, Ali Hale of the Diet Blog gives you six good reasons to keep one.

In addition to using my The Soul Searching Food Diary™, you could look into other options as well. For instance, you could record what you eat and drink using tools from Fit Day, My Fitness Pal, Bella Online, The Daily Plate or Calorie Counter.

Or, you could monitor your food and beverage intake using the super-small, convenient Pico Pad Food Journal, which my pal Jimmy Moore of Livin' La Vida Lo Carb Blog is now enjoying.

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