Food journals can be a great tool to help you lose weight. Journals allow you to document everything you eat in a day in one convenient location. Scientific literature has established that keeping track of what you eat and drink is an effective tactic for making dietary changes.
You can record your food intake on paper or electronically. An effective food journal should include these basics:
Welcome to the holidays . . . the gift-giving, party-hopping, dessert-eating, over-indulging, stress-evoking frenzy! We all know it. The time from Halloween to New Year’s Day is precarious for health-conscious people and can throw anyone’s health routine out of whack.
Have you ever wished for a quick way to test whether a client is burning fat? Scientists from Researchers Laboratories in Yokosuka, Japan, believe they have found an answer—in the form of a portable breath analyzer device.
The researchers developed the device to measure acetone, “a metabolite derived from fat-burning [and] produced in the blood, that is expelled through alveoli of the lungs during exhalation.”
For anyone who wants to get slim or maintain a healthy body weight, reading food labels is widely considered a vital dietary strategy. Supermarkets have thousands of them, those black-and-white Nutrition Facts labels telling shoppers how many calories each portion of a product contains. Many recipes in magazines and diet books also indicate the calories you’ll take in with every serving. But now science is showing that not all calories are created equal and those numbers aren’t always, well, black and white.
Set the mood before consuming food. That’s the apparent take-home message of a recent study reported in the August issue of Psychological Reports (111 , 228–32) showing that environmental cues such as lighting and music strongly bias eating behaviors.
The simple act of walking offers myriad health benefits—reductions in stress, blood pressure and mortality, to name a few. Despite these benefits and the accessibility of walking, the majority of U.S. citizens do not walk continuously for more than 10 minutes in an average week.
Barbara Brehm-Curtis is a professor of exercise and sport studies at Smith College in Northampton, Massachusetts, where she teaches courses in stress management, nutrition and health. Aside from writing about health- and fitness-related topics for more than 25 years, she has worked as a fitness instructor, personal trainer, lifestyle coach and fitness program director. She has received the San Diego County Medical Society Media Award and was a Maggie Award finalist for regular columns in Fitness Management, where she served as a contributing editor.