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  • Journaling for health...

    67 posts, 14 voices, 1919 views, started Sep 24, 2009

    Posted on Thursday, September 24, 2009 by Deb Link

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    • Garnett
      Offline

      I posted this as a blog but thought I’d go ahead and post it here.  My 21 day challenge is to keep a food/nutrition and exercise journal and I need to beat my current record of only lasting 3 days.  It is a tedious task...but I’ve read over and over again about journaling.  It will not only keep me accountable, I will also be able to “see” what things are working for me and what is not.  I suffer from fms and migraines and finding triggers is key for me.  So the decision has been made and it’s onward and upward from here.



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        • 0 votes vote up vote up

          Vikki Hall wrote Sep 24, 2009
        • Deb have you gotten your notebook yet?



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          Deb Link wrote Sep 24, 2009
        • Yep....just went to the basement and pulled one out of my filing cabinet.  I’ve already started journaling.  Getting ready now to go do my own at home “curves” workout.  I have a Bowflex, rebounder, eliptical and free weights ready to go.  I’m going to start out with just 15-20 minutes today so my body doesn’t scream “What the hell are you doing to me???” and it just whispers...“ooh, that’s different“estatic



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          Vikki Hall wrote Sep 24, 2009
        • Well I wish you luck TODAY!



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          Max0125 wrote Sep 24, 2009
        • Good luck Deb. I am about ready to do my own challenge as well. I have a few health habits I would like to improve on such as eating properly, exercising and getting enough sleep as well as giving up coffee. I am like you, I am going to do it gradually.



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          Deb Link wrote Sep 24, 2009
        • Aweseom Max!! and good luck to you also!!



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          Wittymom wrote Sep 24, 2009
        • Ok I just joined this group. I LIKE this idea, no I love it. I have my annual physical tomorrow, and I have been extremely lax in taking care of me. I’m not just talking physical either.  I’m pulling out my journal tonight and setting a goal. Whoever had this idea THANK YOU.



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          Vikki Hall wrote Sep 24, 2009
        • Welcome Wit! Good Luck TODAY with your 1st journal post and with your exam tomorrow



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          Cynthia Schmidt wrote Sep 24, 2009
        • Oh, a group has been formed!! Ok, I’m in. I’ll pull out a journal and dust it off right now!



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          Vikki Hall wrote Sep 24, 2009
        • Hey Cyn is that journal pulled yet?



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          Cynthia Schmidt wrote Sep 24, 2009
        • Yes, Ma‘am. I just grabbed it out of my drawer. Now where’s my pen? lol

          Ok, I’m about to make my first journal entry. I’m looking to get myself looking pretty again. I swear I look like an old hag these days.



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          Cynthia Schmidt wrote Sep 24, 2009
        • Are we sharing here in this group?



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          Marilyn09 wrote Sep 24, 2009
        • That would be a good idea to share what we have on our food journal. I might like to try what you tried type of thing. And it could give some strength “well, if I dont feel comfortable telling the fabbers then I shouldnt be eating/ drinking it ” estatic



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          Marilyn09 wrote Sep 24, 2009
        • On the Biggest Loser Jillian said that people that keep a food journal lose twice as much weight that people that dont.



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          Mz. Queen wrote Sep 24, 2009
        • Deb,

          Once again you have my support. I must admit journaling for health is not going to work for me. However, exercising I can do and as your cheerleader 15-30 minutes of working out is a great start.  



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          Marilyn09 wrote Sep 24, 2009
        • cute cheerleader



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          Mz. Queen wrote Sep 24, 2009
        • Thanks. She just makes you wanna do something, right?



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          Vikki Hall wrote Sep 24, 2009
        • I have been doing a gratitude journal for a few years now. I have tried to do the food journal as well but found it hard to do both. I think I’m gonna try something in my grat journal
          I think I will add the food pyramid to each day and cross off if I get the proper daily requirements. I think I will add it to the end of each day in my grat journal.



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          Vikki Hall wrote Sep 25, 2009
        • I am all set and ready to go for today. I did do my chart last nite while I did my grat but I am actually better prepared today.

          How about you Deb and Cynthia?



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          Deb Link wrote Sep 25, 2009
        • Wow...Thank you everyone for all of the support and “cheerleaders“.  I feel comfortable in calling yesterday a success.  I awoke again this morning @2:00am with another migraine...but this one might be linked to the weather.  I’m logging everything in my journal...so I’ll see if there is a pattern.

          9-24-09
          B: protein shake w/powdered greens, emergen-c and herbal tea
          L: high protein pasta w/ sauce
          S: 1/2 c. cashews
          D: Faux sausage and an egg
          S: 6 saltines w/peanut butter and a cup of warm apple cider

          I can already see where I need more veggies and fiber and less carbs.  This journaling stuff really helps.

          Totals:
          Calories: 1182
          Protein: 75 grams (woohoo...this is the best I’ve ever done)
          Carbs: 102 grams :(
          Fiber: 15 grams :(

          The scariest carb count items was the apple cider.  I drank it first then wrote it down.  I had no idea the amount of calories/carbs in it.  It was rather tasty though estatic

          Exercise:
          20 minutes cross training
          evening walk along the river approx. 2,500 steps



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        • 0 votes vote up vote up

          Deb Link wrote Sep 25, 2009
        • I’ve realized through my journaling today and being accountable that I am a “carbo-vore“.  I had no idea how many carbs I ate in a day.  This accountability stuff is a little, well....challenging.  aaargh!



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          Vikki Hall wrote Sep 25, 2009
        • LOL! I like that word “carbovore“! I’m sure I am one as well. Congrats on being successful on journaling yesterday.

          Good Luck TODAY!

          I wonder how Cynthia is doing TODAY?



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          Becki41 wrote Sep 25, 2009
        • Hi Debra -
          I’m new to this site and think this is great. I could never get myself to keep a food journal (i always cheated anyways) but it helped me to keep an exercise journal. That way I never wanted to miss a day. I’ve lost 52 lbs. in 9 months... I want to lose 30 more. Wish me luck!



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          Deb Link wrote Sep 25, 2009
        • Oh Becki...welcome to Fab40 and congratulations on your accomplishment!  Fifty-two pounds...awesome!  Good luck with your continued efforts.



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          Cynthia Schmidt wrote Sep 25, 2009
        • I’m doing ok over here. I realize what a stress eater I am. I’ve always known it but now I can’t ignore it any more.

          I’ve been good about eating fruit and enough protein but then came in the door around lunch time hungry and grabbed the tortilla chips. I stopped before I did too much damage. We’ve got an event at school tonight so dinner will be a fast salad and some protein. I need to do more exercise. When I work I start early in the morning and by the end of the day my plans to work out are history.



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          Mz. Queen wrote Sep 25, 2009
        • I did it again. I jogged my mile and walked the other one. I ran the flights of stairs at 12 times. No I’m not sore any more. Funny thing is I get sore feelings when I skip two days.



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          Frannie1964 wrote Sep 25, 2009
        • I actually just bought a journal today just for this reason to start writing down what I eat and when I actually exercise. Not sure I will stick to It as I usually start writing things down and then forget about It.  

          Good Luck Deb estatic Hope you find what triggers your migrains.



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          Vikki Hall wrote Sep 26, 2009
        • Yeah!

          Cynthia, Donna and Frannie you are all on your way to creating a new habit.

          Keep up the good work!



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        • 0 votes vote up vote up

          Vikki Hall wrote Sep 26, 2009
        • Wow! There is alot of us in this group.....

          Deb, Cynthia, Marie and Frannie how did you do on journaling since the last post?

          Max did you decide to join this 21 day habit?

          Good Luck TODAY!



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          Vikki Hall wrote Sep 29, 2009
        • I may have missed it while I was coming out of my pop induced haze but how is everyone doing with their journaling?



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          Deb Link wrote Sep 29, 2009
        • Hello everyone...yes I’m still here.  I’ve had a migraine for about 2 weeks straight.  I just got home from the chiro and my whole body was completely out...literally from head to toe.  After a 35 minute session...I’m feeling better.  I still have a “headache” but things seem to easing up.  My chiro believes that everything that is going on is from an environmental toxin...mold or radon.  So I need to figure out what to do with that info.  I’m still journaling but I haven’t really had a whole lot to put in it.  Haven’t been eating much or doing much.  Planning a walk later today.



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          Marilyn09 wrote Sep 29, 2009
        • Hi Deb, the first thought I had when I read that ONE day (hmmhmmestatic) food journal was are you keeping track of your salt intake?
          Vikki- what is a gratitude journal?



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          Deb Link wrote Sep 30, 2009
        • “Hi Deb, the first thought I had when I read that ONE day (hmmhmm estatic  ) food journal was are you keeping track of your salt intake?”
          Marilyn...regarding your post quoted above...
          Just a note...my journal hasn’t just been for ONE day....my intent from the beginning was to use a pen to paper journal and myself for accountability (as noted in my blog). I chose the date of 9/24/09 with all of you as an example of what is in my journal. Salt intake is an important item to take note of...I agree. Perhaps, somewhere down the line that will be added to my process.
          Positive thoughts, ideas and inspirations are gladly welcome...judgements...perhaps not.



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          Vikki Hall wrote Sep 30, 2009
        • Hi Marilyn!

          A gratitude journal is where I right about things I am grateful for daily. Some days there is more than other days but it helpss me to stay focused on the positive and good things in my life vs the not so perfect things.

          Deb I sure hope you feel better soon!



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          Mz. Queen wrote Sep 30, 2009
        • Debraj,

          If it is environmental, have you noticed that when you are away from home for a weekend do your headaches lessen in severity? Something to think about. Home testing for mold might be a consideration.

          love Donna



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          Marilyn09 wrote Sep 30, 2009
        • Hi Deb,
          I am sorry my post was offensive it was not meant to be.
          I am actually such a rambler that I always think to myself to keep it short and sweet. (please read this picturing my hand over my heart in a plea of understanding)
          I was going for cheerleader, like, you can do it... keep in touch... that type of thing. I didnt realize your journal was just for a day....and that your intent was to use a pen to paper journal for yourself for your accountability (I think I missed that blog). I didnt realize that you chose just the one date of 9/24/09 to share with all of us as an example of what is in your journal.
          When I mentioned the salt intake, it was meant to be a sincere, positive idea. I thought that I had read that you were having migraines and I wanted to point out that salt can be an issue cuz I didnt know that you were already aware of that.
          Please accept my apology.



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          Marilyn09 wrote Sep 30, 2009
        • Vikki, well now that you broke it down to the small words that I can understand (joke on me) (duh) I am such a goof ball.
          I feel kinda stupid for asking now. happy
          Sounds like a brilliant idea.



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          Vikki Hall wrote Oct 1, 2009
        • Oh Marilyn! You are not a goof ball..... well ok....maybe you are....I know I am for sure!
          Don’t feel stupid...others have asked before you so you are not alone.

          Ladies how are you all doing on your journaling? Is it getting harder to write, to remember to write, or is there resistance?

          If you are feeling resistance chances are you are seeing a pattern, you know it’s not good, so you don’t want to see what you know to be true in black (or blue) and white.
          Keep pushing forwards..... because you can do it!

          And even if you don’t like what you are writing...this wasn’t about those habits it was about the habit of journaling. Once you create that habit it’s up to you to decide if you want to do anything with your discovery thru journaling.

          Good Luck TODAY!



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          Deb Link wrote Oct 1, 2009
        • Marilyn...your apology is humbly accepted and I apologize also for “reading” more into your post that you intended.  Regarding the salt intake...my doc actually wants me to drink “salt water” every day.  I have adrenal gland issues.  Perhaps I’m not getting enough salt.  I’ve been using the himalayan crystal salt.

          I awoke again today with another migraine...through my journaling process I’ve noticed one consistent thing.  “Me” lol...Matt and I have discussed and are trying to come up with the funding to have our home tested for mold and to have the air ducts cleaned...another expense aargh!  I haven’t had the air or heat on in our home for weeks now...but most of the windows are closed.  It has gotten pretty chilly here in Illinois the high today “might” reach 60 degrees.  Food and exercise wise I’m doing pretty well...perhaps not eating enough as of late because of the migraine.  Most of this morning will be liquids for me because of the nausea that I’m experiencing with the migraines.
          Thank you to everyone for your positive thoughts and support!



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          Wittymom wrote Oct 1, 2009
        • Vikki you hit the nail on the head. I made a committment to be very honest in my writing and arghh, I don’t always like what I write. But having said that it did force me to 1) drag myself to the gym after a 4 month hiatus; 2) stop and think when I put something in my mouth because at my doc visit last week my blood pressure was high, and I can guarentee it is because of my salt intake 3) to get to sleep at a decent hour and 4) TRY to stop stressing so much. Writing in the journal is a good exercise in self control.



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          Marya1961 wrote Oct 1, 2009
        • Hi debrajl9..I experienced migraines for at least ten-twelve years...from mid-thirties into my forties..In my case I learned from keeping track, which helped me greatly, that I was allergic to molds (when the weather changed), wheat products (I have discovered gluten-free), ovarian fibroids (of which I had a complete hysterectomy and that altered the estrogen levels in my body)and stress, of course we can’t always help that, but unfortunately I deal with fibromyalgia, so needless to say the migraines have stopped (thank God) but muscle and nerve pain have taken over.  I eat an organic diet of mostly fish, vegetables, fruit, legumes and soymilk..am still researching some alternative to dairy products that would work for me.  I would love to speak some more with you about this, so please drop me a line.  Hope you feel better each day!

          Maryhappy



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          Marilyn09 wrote Oct 1, 2009
        • I like the journaling.  I prolly wont stop.
          I have never gone so far in my diet that I have actually ask the food chains for their food guide so that I can do better journaling.

          Deb- thanks for your understanding, I was so concerned today that I signed on right as I walked in the door.



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          Janet Wooley wrote Oct 1, 2009
        • i have a dumb question? What are legumes?



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          Patsy52 wrote Oct 2, 2009
        • Hi girls, just quickly reading your post re 21 challenge.  Is it about writing down everything you eat and the exercise you do in a 21 day period?  Hope this question doesnt sound silly :o)



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          Vikki Hall wrote Oct 2, 2009
        • Janet legumes are considered a fruit....but basically they are beans.

          Patsy I commented on your profile about this.

          Ladies how are you all doing? It has been about a week so far have you discovered anything?

          I have discovered that I don’t eat enough veggies and I eat too much fruit and bread....I’ll be working on that but not officially yet!



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          Marilyn09 wrote Oct 3, 2009
        • I have discovered that I love sweets so much that I would do anything for them. Even if it means another 20 minutes on the treadmill.



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          Deb Link wrote Oct 5, 2009
        • I found 3 “old” journals yesterday.  They were dated 2007-2008.  I looked back to the dates that corresponded to this time of year.  Guess what!?!  I had migraines at almost exactly the same time of year.  My life was different then.  I was on a lot of prescription medications and I found an entry that noted that I need to get off of rx because of all of the migraines.  I awoke today with yet another “headache“...has pretty much been constant for a few weeks now.  Migraine to headache and back again.  Maybe this year I’ll finally get it figured out.  It was very interesting to look back at my old journals.  At that time I was keeping more of a thoughts/gratitude type of journal...noticed I was writing some foods eaten but at that time I was having severe digestive issues and I wasn’t eating hardly anything at all.  I lost 40lbs. in 2 months back in late 2007 early 2008.  Have since gained it all back :(
          Anyway, anyone else who had decided to journal it is a very interesting and helpful tool.



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          Vikki Hall wrote Oct 5, 2009
        • So cool to read back on old journals and see “where you were at” in life.
          I wish tho it would have brought you closer to a resolution. Have you tried a gluten free diet?



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          Deb Link wrote Oct 5, 2009
        • Gluten free is something that I’m trying...in increments anyway.  I’m trying wheat free first.  I did notice back in November of 2007 that I was on a very restrictive diet back then.  I was trying gluten free, dairy free...that lasted for 2 months...evidently didn’t do for me what I was wanting or just couldn’t last...not sure.



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          Vikki Hall wrote Oct 6, 2009
        • Good Morning Deb!

          How are you feeling today? Any closer to a discovery?



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