Am I Eating Right? (with free food log!)


Author: Jen Snider

Print Friendly and PDF

When I speak to health-concerned clients, the most common complaint I hear is a sense of overwhelm, confusion and irritation about knowing what or what not to eat. It makes sense. We all want to feel well, live a long time, achieve our goals and avoid terrible diseases, so the media messages that challenge our choices hit us in a vulnerable spot. I want to offer a very useful tool that can help, and a new question you might want to kick around for yourself.

What if you could know your own unique body’s relationship with food so well that you could feel peaceful, easy and free about the food choices you make?


Screen Shot 2015-03-10 at 1.10.40 PMThe tool I’ll offer today is a downloadable 3-Day Food Log  Sound boring? No way. This tool can be a great first step in helping you to quickly and powerfully get related to what and why you are eating and hone in on how these choices are impacting you. Read on for a few important suggestions for how to use this log to empower your eating.

Approach all of the below with curiosity and care for yourself, and remember that you efforts are to bring you freedom, ease and greater health in the long run.

1. Begin to notice connections and patterns

  • Look for possible cause/effect relationships first.  For example, when I eat protein for breakfast, I don’t seem to get hungry until lunch or when I’m angry, I seem to want to eat a lot. When you notice a pattern or connection, write it down.
  • If you sense a larger connection, write it down, too. For example, there’s something that’s causing me to be fatigued in the afternoon almost every day. You’re noticing a pattern, making a connection, but you see there is more to discover.
  • Hone in on connections that seem helpful to you as much as the potentially unhelpful or problematic connections. It’s powerful to know clearly both what feels good and what feels bad.

2. When you’re ready, adopt the mindset of a scientist.

Now you might want to run some experiments to test and discover more about these connections. When you’re testing changes, here are a few general guidelines.

  • Form test questions.  Can I learn more clearly whether the bread I eat is making me puffy in the mornings? 
  • Clarify the variables. Am I testing an item (bread) or an ingredient (gluten). 
  • Set a time-frame. I’m letting go of bread for two weeks to see what I can learn. 
  • Control for outside influences. This can be tough, but as best you can, try to test when times are relatively calm.
  • Keep track by writing down what you notice. You can keep using the food log here or just keep notes.


Broadly, there a number of different ways to approach such experiments, and the two I’ll mention here are change one thing or change many things, then test one thing at a time.

Option 1 – Change one thingIf you see a connection or cause/effect that you’d like to address, change only that one thing and continue to observe. This will give you information about a single variable and its impact.

A few years ago I noticed that I was getting a lot of phlegm in the back of my throat, so much that I sometimes felt I was choking. I suspected cheese wasn’t helping with this and I removed it for a couple of weeks.  No more phlegm or choking feeling. Sometimes it can be very simple.

Option 2 – Change a lot of things, then test one thing at a time. This approach is called an “elimination diet.” The premise is to remove everything you suspect is causing problems, free yourself of most or all of the potential offenders, see how you feel (often much better), then one by one re-introduce the very specific types of food that were avoided. This is a challenging process, but one that is still viewed as the “gold standard” of identifying problematic foods.

3. Get real about the big discoveries

Friends, we live in a challenging world and a challenged food environment. Tuning in like this might bring important matters front and center. A few discoveries to take seriously, and seek help with:

Overwhelming symptoms. Many people suffer an awful lot, but we just dig in and endure. When we finally stop for a moment to tune in, we may find that the connections feel nearly impossible to see. It may be time to write down what you’re experiencing and schedule a visit with your doctor or find a health provider who can help you begin to address your suffering. We provide some supportive services that can help and can connect you with local health providers who are respected for helping people address root causes of illness.

Addiction. When a food or substance overrides your ability to choose for yourself what you’d like to eat or how you’d like to live, it may be time to address the issue head-on. Let us now if we can help you get connected with the support you need.

Out-of-control eating or self-harming behavior around food. If you notice that you are frequently struggling with a strong drive to either eat too much, eliminate food you have eaten from you body or withhold food from yourself in ways that you or others in your life consider harmful, it is likely time to get some help.  You know yourself best, but I can say that there are wonderful healthcare providers who can help.

No matter what you’re facing, I hope you will begin to find that you have the power to begin finding your own answers. Look for more from Grow Well on all of these topics now and in the future.

If you’d like to learn more about mindful eating, check out The Peaceful Plate Program or set up a free consultation with Jen for individual or family support.

You might also like our online program, Free Yourself Around Food.

About our Mindful Eating Series.  This series offers a range of tools to help you restore mindfulness and kindness to your everyday eating.  Eating is an opportunity for mindfulness that arises quite naturally several times a day.  Taking on practices of mindful eating can be extremely helpful in promoting healthier eating habits, as well as greater peace of mind and joy.

Share on FacebookPin on PinterestTweet about this on TwitterShare on StumbleUponShare on Google+

Topics: , , , , , ,

Comments are closed.