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Tricks To Track | 5 Easy Meal Tracking Hacks You Will Love

Tricks To Track | 5 Easy Meal Tracking Hacks You Will Love

November 2, 2020

Changing your eating habits can be very difficult. Food logging has always been one of the best ways to keep you on track and help learn the macro counts of different foods. Fortunately with the help of today's technology there are several tricks we can use to make it easier for ourselves. I like to call them “Tricks to Track”. Try them out and find which ones work best for you.

Tricks To Track
1. Using phone apps. A popular choice is MyFitnessPal. A common complaint I hear from people regarding apps is that they dislike inputting their meals every time they eat. I know it's not easy, but with MyFitnessPal you are able to create meals and save them for future use. You don't have to eat the same thing all the time but this makes it easier and gives you a better idea of your calorie intake.

2. Buy a calendar - highlight the days you follow your meal plan. We often don't realize the number of times we stray from our meal planning goals. Building a healthy relationship between treating yourself and using food for healthy fuel is imperative.

3. Journal - go back to the basics and get yourself a journal. It's just another way to see what you're eating, and it can help us realize what may be missing in our diets. For example, not including enough veggies, or maybe you would benefit from fruit when sugar cravings arise.

4. Meet with a professional - Such as a registered dietitian who could guide you on what your body specifically needs. This is extremely important if you have any medical issues.

5. Use your phone like a scrapbook - take pictures of each meal and anything you intake. Sometimes it’s all about keeping it simple. Make an album in your photos to keep it organized!


Good luck and I can’t wait to see some feedback! Message me on Instagram @Budafit.

Tricks To Track | 5 Easy Meal Tracking Hacks You Will Love

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Competent Eating: Learning To Love Your Fuel

October 5, 2020

When is the last time you took the time to sit down and really enjoy a meal?

In today's world, we are so busy with work, families, and everyday stresses that when we finally get the time to eat, we scarf it down. It’s like one of those moments when you’re eating a sandwich and wondering where the other half went (already in your belly!). Not only do we eat our meals extremely fast, but we have completely lost touch with the meaning of eating: to fuel and nourish our bodies.  

Let’s face it, eating can be confusing. It is easy to be overwhelmed with various feelings of negativity, guilt and frustration around food due to the vast amount of dieting forms that encourage fear and restriction of foods. No matter what you eat, what diet you adhere to or the quantity you eat, you are reading this so I can remind you HOW to eat.  

What is competent eating?

Competent eating is being positive,comfortable, and flexible with eating as well as eating enjoyable and nourishing food in satisfying amounts 1. This theory of eating takes no part in prescriptions, measurements, or restrictions. Let me introduce you to the evidence- and practice-based eating model constructed by Ellyn Satter, a registered dietitian and an internationally recognized figure on eating and feeding. 

According to the Satter Eating Competence Model (eScatter), you are a competent eater if you follow these components:

1.    Positive Attitudes: You are positive about eating and food. You emphasize providing rather than depriving and seeking food rather than avoiding food.

2.    Food Acceptance skills: You are comfortable and flexible with food. You choose an ever-increasing variety of foods in satisfying amounts.

3.    Internal Regulation Skills: You tune in on and trust your internal regulators. You eat when you are hungry until you feel satisfied and stop, knowing that there is another meal or snack coming soon.

4.    Contextual Skills: You take feeding yourself seriously and plan ahead. You take time to eat regular, reliable meals and snacks and pay attention when eating 

This is a theory of eating that you can implement into your life no matter what specific diet you follow or what your goals are. Research has shown that “people who have high eating competence are healthier medically, physically, and emotionally. They have higher HDL and lower blood pressure, total cholesterol, LDL and triglycerides.”2,3 This is because the model is based on the utility and effectiveness of biological, psychological, and social processes and it works by giving you stability.1

There are a lot of attitudes today that surround eating with being punishing, negative, or guilt-filled. This mindful practice of competent eating reminds us that there doesn’t have to be shame with eating. This might take time to master competent eating, but you can practice today by being a little more mindful, positive, and maybe forgiving during your next meal.

Here’s a few tips on how to be more mindful while eating:

1.    Breathe. Take a few breaths before diving into your meal. Take a moment and reflect how you are feeling. Are you stressed? Are you hungry? Are you rushed?

2.    Give gratitude. Acknowledge the labor that went into your meal-the farmers, animals, Mother Earth, the chefs and be thankful for the people who may be surrounding you at the table.

3.    Sit down. Try not to eat on the go. Sitting down will help you be more appreciative of your food and more aware of your experience.

4.    Turn off the TV or put down your phone. Distractions make us less aware of our eating.

5.    Chew slower. Dive deep into your senses. Appreciate the smell, the different textures and flavors. This will also help your brain receive messages that you’re full, and prevent you from overeating.

And just a reminder that food is fuel, food is love, and you need it to do all the amazing things that you are destined to do.

 

By: Aubrey Rockoff

 

References:

1Satter E. Secrets of Feeding aHealthy Family. Madison WI: Kelcy Press. 2008. ISBN 978-0-9671189-2-5


2Satter EM. Eating Competence: Definition and evidence for the SatterEating Competence Model. J Nutr Educ Behav Suppl. 2007;39:S142-S153.


3 Psota T, Lohse B, West S.Associations between eating competence and cardiovascular disease biomarkers. JNutr Educ Behav. 2007; 39 (suppl):S171-S178

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