*Interview with Rosemarie
What is a good journal and what is not?
- A lot of times clients think coaches are going to grade them on their journals
- Journaling is not for coaches to evaluate but rather for coaches to connect with you. An open and honest food journal is best.
- It’s an opportunity for coaches to give tips and tools.
- Journaling allows you to reflect on yourself and your day.
Journaling isn’t working for me, how can I improve?
- Choose a journal that works for you. Paper, electronic, you choose what is best.
- If you are terrible about remembering to journal, prewrite in your journal prior to the week.
- Don’t forget the details. Be more specific. What specifically did you eat? How are you feeling? What is going on with your body? Did any deviations occur? What time of day?
- Goal of maintenance is that you are aware of what foods fill you up and what foods don’t. If you aren’t journaling, this will become more difficult.
- Connect with your journal at the end of the day. It’s so much bigger than the numbers you see on the scale.
I feel hungry in the evening, how do I combat it?
Are you truly hungry or are you having a craving?
- If you are truly hungry you are probably missing something throughout the day.
- Missing vitamins?
- Missing veggies?
- Missing protein?
- Were you more active than normal?
- Look back through your food journal
- Maybe your vegetables are really low in carbs and you need some select vegetables to make you feel more full.
- Make sure you drank all of your water.
- Maybe it’s just a craving
- Could be due to stress, hormones, maybe you smelled something that got in your head.
- Write in your food journal what you are craving and maybe why you are craving it. You may see a pattern.
- Have something hot like a cup of tea.
- Go to sleep.