As a nutrition coach for clients of all backgrounds and goals, I know how different each of our lifestyles may be.  What's the one thing we all have in common?  We are all busy.  Whether I'm working with a teenager who is balancing school, sports and a part time job or a CEO of a company who travels nationwide weekly, everyone has struggles and challenges, particularly with making their health a priority.  It's reassuring to know that your not alone, and that everyone of us has the opportunity, no matter how busy we are to make our nutrition and fitness goals a reality.  I have found through years of working with close to a thousand clients, that those who keep a food journal are most successsful in managing their health and reaching their goals, both short term and long term.

If your serious about reaching your goals, nows the time to journal.  Why?  For a number of reasons.  If your working your program on your own (meaning without a nutrition coach), you need to be your own guide.  If you have a week of journals to reflect on, you'll be able to identify your successes, and where and why you may have been struggling.  For instance, if you end up overeating and craving carbohydrates late in the day, by taking a look at your journal you can identify why.  Perhaps you skipped a meal early on, or waited too long to eat.  I have seen that journaling not only holds my clients accountable, whether it's to themselves or me, but keeps them motivated.  A great day of eating well and exercising is a huge accomplishment, and when it's staring you in the face, it leads you to more great days of eating well and exercising!

If you are working with a coach, keeping a food journal allows him or her to find any weaknesses, address any issues and keep you from hitting plateaus.  As a trouble shooter, I can easily look thorugh someones journal and show them how to make minor adjustments to feel better and reach their physical goals faster.

Keeping a journal doesn't have to be hard.  It can be as simple as jotting down the time you ate,a shorthand of what you ate.  You can also keep track of your water intake and exercise if you feel it necessary.  Your online journal is such a fast and easy tool for keeping your meals and exercise in check, and can be accessed from home or work.  And keep in mind, that you don't need to journal forever.  Even a week or two can make a dramatic difference. I still journal occassionally if I hit a plateau or I feel myself slipping and I've been teaching nutrition for years!

Valerie Cogswell

Head Chef and Nutrition Coach