*Interview with Rosemarie

What is a good journal and what is not?

• A lot of times clients think coaches are going to grade them on their journals
• Journaling is not for coaches to evaluate but rather for coaches to connect with you. An open and honest food journal is best.
• It’s an opportunity for coaches to give tips and tools.
• Journaling allows you to reflect on yourself and your day.

Journaling isn’t working for me, how can I improve?

• Choose a journal that works for you. Paper, electronic, you choose what is best.
• If you are terrible about remembering to journal, prewrite in your journal prior to the week.
• Don’t forget the details. Be more specific. What specifically did you eat? How are you feeling? What is going on with your body? Did any deviations occur? What time of day?
• Goal of maintenance is that you are aware of what foods fill you up and what foods don’t. If you aren’t journaling, this will become more difficult.
• Connect with your journal at the end of the day. It’s so much bigger than the numbers you see on the scale.

I feel hungry in the evening, how do I combat it?

Are you truly hungry or are you having a craving?

• If you are truly hungry you are probably missing something throughout the day.
  • Missing vitamins?
  • Missing veggies?
  • Missing protein?
  • Were you more active than normal?
• Look back through your food journal
  • Maybe your vegetables are really low in carbs and you need some select vegetables to make you feel more full.
  • Make sure you drank all of your water.
• Maybe it’s just a craving
  • Could be due to stress, hormones, maybe you smelled something that got in your head.
  • Write in your food journal what you are craving and maybe why you are craving it. You may see a pattern.
  • Have something hot like a cup of tea.
  • Go to sleep.