How Food Journaling Can Change Your Life

Jotting down everything you eat throughout the day can unlock so many clues as to what foods work best for you, and what foods may be negatively affecting you without you even realizing. It can be as simple as carrying a small notebook around in your purse, or even as quick as downloading a Food Journaling app on your phone to keep track. There are many great ones to choose from if you search for food journaling in your phone's app store. 

Here's what you'll discover about yourself when you start keeping a food journal. 

You'll solve that mysterious question, "Why do I eat if I'm not hungry?" To be successful at food journaling, you need to get to the root of why you're eating what you're eating, and why you're even eating at all. When you jot down all the foods you eat, make sure you're writing down the times, how hungry you are before eating it, and how full you feel afterward. What you'll discover is very telling. Many people spot the pattern that they eat on cue even when not hungry due to some other stimulus, like watching TV. When you catch that clue, you can change your behavior and stop the habit in its tracks. 

You'll see how much you're actually eating. It's not solely about the food on your plate. Eating can sometimes be a mindless activity, which is why food journaling helps bring you back into mindfulness when eating. Take note of your meals, not just what you fill your plate with but how much of it. Merely writing "veggie stir fry" won't give you any clues later, especially if you neglected to write down that you ate two bowls full.  

You'll see how fast you eat. Sometimes, eating too quickly can be the culprit in all of your food feelings. Either it leads to digestive woes (hello, heartburn!) or you feel mostly unsatisfied because you've wolfed down your food and those with whom you're dining are still eating. By recognizing this pattern through your food journaling, you'll be able to take better control.  

You'll discover how you really feel when you eat what you eat. After hearing many stories from clients, I've realized we choose what to eat based on what we like and seldom based on how it makes us feel. This is a crucial part of food journaling, to see on paper how we're choosing to eat things that make us feel bad -- and we know they will make us feel bad. For example, headaches seem to be a part of life, but they're so often caused by foods we're consuming, and we're not realizing the connection. So taking note of how you feel after eating certain foods, and keeping this laid out in your food journal, will help you see patterns, you may be completely unaware of at this moment. After you eat, think about if you feel refreshed and energetic, unmotivated and fatigued, uncomfortable in any way? Taking notes on how the food you eat impacts your life will help you make better choices.  

Perception is a huge factor in living a balanced, healthy life. You might very well think you're on the right track, but keeping a food journal will show you where you're straying and where any unseen harmful patterns are hiding.  

Have you ever kept a food journal? If not, are you excited about starting one? Do you need help getting started? Contact me and let me know what's on your mind.

The Real Difference Between Canned, Fresh, & Frozen Veggies

You already know that eating vegetables is essential for your health, but which section of the store do you get them from? Vegetables come fresh, frozen, and canned, and many people wonder what the difference is between them. After all, aren’t they all vegetables? 

Here’s what you should know about each. 

Canned Vegetables 

Canned vegetables tend to be more processed. While these are handy to keep around, especially during the seasons of the year where storms can keep you in the dark, they can lack in nutrition over the other fresh or frozen choices. They also tend to have gobs more sodium than fresh and frozen varieties. With canned vegetables, try to find options without added sodium to make a healthier choice, if you choose canned vegetables. 

Fresh Vegetables  

Fresh veggies are indeed a prime choice, but not always -- they can lose a lot of their nutrients before they’re consumed. Sometimes it takes up to two weeks for them to get to your table from the time they’re picked. In this time frame, they can lose up to 50% of their nutrients.  

To keep their nutrient powers intact, cook them for shorter times and at lower temperatures. Make sure you use very little water to keep vitamin C and B vitamins from disappearing too. Steaming is a much better option than boiling, though if you must boil your veggies, add them after the water begins to boil.  

One of the best ways to get the most nutrients from your fresh vegetables though is buying them locally and while they’re in season. Make use of the freshest vegetables available to you for the best taste and most nutrition.  

Frozen Vegetables 

Interestingly, frozen veggies tend to retain the highest proportion of nutrients. They’re usually frozen right after harvesting to keep them fresh. But beware, they may be processed with additives like extra salt or sauces. Always read the labels to see what you’re getting, and look for brands that keep things as natural as possible. 

You can freeze your fresh vegetables from the farmers market, too. This will ensure nothing goes to waste and that you can enjoy them without losing vital nutrients.  

When it comes to vegetables, the bottom line is that getting them onto your plate is most important. If canned is the only option you have in your house while making dinner, it’s better to eat it than to skip a serving of vegetables.  

In my house, we tend to use fresh most often.  I have Hungry Harvest deliver "rescued" vegetables to my house each week. You can check them out here.

So, do you reach for the canned, fresh, or frozen veggies?  Hit reply and let me know what it's like in your house. 

Ingredients from your Kitchen to Use as Skincare

Countless top-of-the-line skincare products line the shelves at your favorite stores -- and most come with a price tag that will make your heart skip a beat.  Taking care of your skin is of utmost importance, especially with each passing year as your skin naturally ages.   

First things first -- what you put inside of your body daily helps regenerate your skin cells and give you that healthy-looking, glowing skin.  Healthy from the inside out is a real thing -- so being mindful of eating whole fruits and vegetables regularly is essential. 

Did you know there are numerous "foods" you can use as natural skincare, too? You likely already have these things lying around your kitchen -- so give them a shot. 

1. Coconut Oil 

One of the most versatile ingredients by far is coconut oil. It is incredible for delivering intensive hydration to dry skin. Plus, if you have stubborn makeup, it will take it off without you having to rub and scrub.  

2. Coffee Grounds 

Can’t live without your morning cup of coffee? Before you toss those coffee grounds, set them aside to use as an energizing scrub for your skin. And guess what? It blends perfectly with that coconut oil for a fantastic moisturizing exfoliant that rids you of dull skin cells and smooths out skin with softness. 

3. Avocados 

If you love eating avocados, set aside a little bit each time you make your avocado toast to put on your skin. Even just rubbing the bits that get onto your hands leaves your hands feeling soft and moisturized. Mashing a banana in with avocado and drizzling with olive oil makes a fantastic, hydrating face mask that you'll absolutely love. 

4. Greek Yogurt 

Because it contains lactic acid, Greek yogurt is ideal for smoothing away the signs of aging. You can plump up your skin naturally just by slathering it on your skin and letting it sit for about 10 to 15 minutes. The probiotics in it also work to soothe skin, leaving you with a great complexion after you’ve washed it away. 

5. Green Tea 

Brew up some green tea. After pouring your cup, let the rest cool and put it in a clean, clear spray bottle. Stash it in the fridge for a toner brimming with natural antioxidants to fight the signs of aging and refresh your skin. You can also apply it with cotton pads for more beautiful skin every day. 

6. Raw Organic Honey 

Honey in its purest form is antibacterial and soothing. It helps calm irritated, red skin, plus it can clear up scars and encourage skin regeneration. You’ll have a more refined appearance just by smoothing honey onto your skin.  

7. Cucumbers 

Rich with ascorbic acid, cucumbers have long been known as a natural way to depuff the under-eye area. Puree the juices from your cucumbers to use as a tonic, and you’ll have soothed, calmed skin you’ll love to show off. 

With ingredients like these in your kitchen, you'll have several ways to pamper your skin at your fingertips. 

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