“The consumption of sugars has plunged America in to a public health crisis” – Dr Lustig, Endocrinologist

Food Journaling

How to use a Food Journal
Use the note pad application on your smart phone or tablet to record your daily intakes.  Other methods: download a food journaling application, create an excel workbook to track the data.

1. Create a new note.  Include the following variables:

• Food description
• Amount eaten
• Calories, feelings
• Thoughts
• Hunger level.

2. Record everything you eat at the time you consume it.  Fully describe everything you eat in detail (example: ½ chicken breast, 1 cup skim milk, 12 ounces of water, 1 power bar…. etc)

3. Record your emotions; what you are thinking, feeling, and hunger level at the time you eat each food or meal.

4. Look up calorie content for the quantity of each food you ate in a calorie reference guide (online at www.calorieking.com , www.sparkpeople.com , www.foodcaloriescounter.com)

At the end of each day:

1. Add up the number of calories you ate for the day.  Is the amount higher, lower, or about the same as you recommended calorie intake goal?

2. Circle the three foods that are highest in calories, then reduce further intake of these foods, and replace them with healthier foods.

3. Review your feelings, thoughts, hunger notes.  Did you eat only when you were hungry?  Did certain emotions trigger you to eat when you were not hungry?

Heather Cherry, RD

Contact Info: 303-514-9894

Credentials: Registered Dietitian, and Nutritionist

Specialty:  Weightloss and behavior modification, diabetes, polycystic ovary syndrome (PCOS).

Experience: 10 years full time

Heather graduated from the University of Arizona with B.S. in Nutritional  and a minor in Biochemistry.  Heather’s strong science background helped her further her education by completing the graduate dietetics requirements thru University of Houston.  Following her graduate degree, she continued her professional education at the University of Houston by acquiring certification through the American Dietetic Association (www.eatright.org). Throughout the past 7 years, Heather has developed the skills needed to assist your specific body weight goals.  She is responsible, committed, passionate, and caring, which makes it easier to be yourself.

Click here for Heather’s professional resume

SERVICES INCLUDE

Individual Counseling

• One-on-one nutrition therapy to meet your specific
  needs. 

Group or Corporate Lectures

• 90 minute group lectures of your choice or
  
• Rev It Up! A 9-week corporate lecture nutrition series.

MedGem Analyzer

• Metabolic testing for those of you who could benefit
  from knowing how many calories you burn a day.
  
• See how the MedGem was used in The Biggest Loser

 Free Downloads

Sample 7 day nutrition plan

Shopping list

Visualization techniques have been long studied and applied in the realms of exercise science and sport, and have made their way into recreational sports and fitness.  The mind is as important to train as the physical body in order to have an effective precise workout or successful performance.   When practiced and performed properly, with instruction from well-versed professionals, this can be serve as the tipping point to successful fitness performance, ultimately resulting in better health and longevity.

In order for visualization to work, it is important for you to first understand the motor skills and techniques involved in the endeavor, so you can access the mental visualization state of the exact performance.

In general the techniques may but are not limited to the following example:

Step 1 – Lie down in a comfortable position, with no distractions.

Step 2 – Visualize on your breath, inhaling relaxation and exhaling tension.

Step 3 – Visualize total body relaxation, by gradually progressing upward from the toes to you head, feeling all the tension in your body melting away.

Step 4 – Now imagine yourself in your event or routine.

Step 5 – Get into the feeling of the event thru the use of all of your senses (hearing, seeing, smelling, and feeling)

Step 6 – Now imagine yourself performing (step by step) the skills involved with reverent precision.

Step 7 – Slowly bring yourself to full consciousness, and feel as though you have been there and done that.

Specialists recommend practicing this process several times per day, and for different lengths of time. They key is to draw a strong mind and body connection.

For assistance with specific techniques and scientifically proven and practiced progressions please contact Bob Kinnison at www.athletesaudio.com

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