Behavior Change - Keeping a Food and Exercise Log

It seems that the past two winters I have fallen into unhealthy eating patterns.  Summers tend to be no problem since I am not teaching, but come December with high stress levels and unruly students I find my self loading up on coffee and refined carbohydrates.  Since I can see this is a pattern, it is time to start over and work to prevent this next year!

Knowledge does not always equal behavior

Knowledge is an essential part to changing behavior.  If you are going to eat healthier you must understand what foods are good for your body.  Most of us know that eating a diet high in sugar, chemicals, fast food, refined carbohydrates, etc. is bad for our health; however, this knowledge does not always equate to positive behavior.  What we know is not necessarily how we behave.  Sometimes, there are obstacles in the way preventing us from changing the behavior or sometimes it is a lack of motivation.  Possibly it is apathy.

Motivation and Overcoming Barriers

First, one has to be motivated to change behavior and willing to make the commitment to overcome any obstacles that block success.  Understanding what barriers exist is beneficial.  For example, one of the reasons I tend to eat unhealthy is because I am stressed out and on the go during the work day.  My obstacle is time, therefore I need to plan ahead by having meals already prepared for the day in order to succeed.

If you don't succeed immediately, don't give up!  Behavior change takes time.

There is this idea called the "rule of three" in behavior change, meaning that it can take up to three times of doing something to successfully change the behavior.  I believe it may take more attempts then three because one is breaking an old habit and starting a new behavior.  Once something becomes a good habit, it is automatic.  It is difficult for some to push past this uncomfortable stage as there will be relapse.

Here's what I am doing to try to eat healthier....

Training and Food Diary

First, I am planning meals and snacks so I know exactly what I need to buy when shopping.  Next, I am holding myself accountable by keeping a food and exercise log.  I feel that eating healthy is very necessary, but exercise is one of the single most important things you can do for your body.  We as humans are built to move and nothing signals our cells to decay more then being sedentary.  I find that I have lower stress when I exercise, which was one of my obstacles above to eating healthy.  Therefore, exercise will help to alleviate stress and planning will help to alleviate the other obstacle, time.

My food and training log

Writing down food that is eaten each day helps build awareness towards patterns in your diet that are unhealthy.  Also, you become conscious of what you are consuming and putting into your body.  My log has separate pages for both daily food intake and exercise.  This has actually become fun for me to fill out and I find that I work to improve upon my exercise regime each week.  

I could use some more veggies in my diet!

Types of Foods to focus on


If you have health issues or other problems, consulting with a nutritionist or doctor can be beneficial before starting to exercise and changing dietary habits.  When I found out I had food allergies the dietitian guided me away towards foods that could cause me harm.

There are so many diets on the market that claim quick weight loss.  Much of this is modern day quackery and a scheme to make money.  Eating healthy requires adopting a new way of life.  A quick fix diet will not  permanently change your behavior, however American spend millions believing these claims while our nation becomes fatter.  Your diet is simply what you eat on a daily basis.  From my studies as a health educator, I believe it is important to limit refined carbohydrates (white bread, cookies, many packaged snack foods) and processed or packaged food loaded with extra chemicals.  Incorporating fresh fruits and vegetables into each day is essential as it will add nutrients and fiber.

Taking control of what you eat by preparing your own meals much of the time instead of eating out will make the process much easier.  Eating when hungry and eating slow is important because it takes the brain about 20 minutes to know you are full.

Overall, behavior change takes time and patience.  Be kind to yourself in the process but stay motivated and results will come.  Stay excited to work towards adopting healthier habits!  

The Epiphany

The epiphany seemed to come to me quickly, but the depression, anxiety and emptiness that built up for years seemed to continually drone.  I had tried to figure out why I could no longer find pleasure for quite some time.  First I thought if I went back to school, spending onwards of $25,000 maybe I could switch careers.  Possibly a more fulfilling career with a higher income would work (to pay of the horrible student loans that would follow).  I then realized I had no idea what I wanted to go into so I just settled on something, special education, where there would be job openings.  I concluded I may get tired of teaching health and would need a backup.  Once you are a teacher it is hard to leave the profession, with the time off and good benefits even if you are unhappy almost each day you enter through the doors of the school building.  I even read, “What Color is Your Parachute”, to find out that I am an introvert who prefers to work alone for the most part.  So that weeds out many professions with which I have experience.  When searching for a masters program, I came across speech language pathology and thought hey this is it!  Then I realized that to get a Master’s you need to take post baccalaureate classes, than pay to pass the GRE.  Plus, you cannot work when classes are only offered during the day!  It made no sense to quit working, plus I couldn’t afford it with a mortgage.  I spent the summer moping and depressed.  I laid around many of the days not finding the energy to do things I enjoy.  At this point my view on work and money was affecting me mentally, physically and socially.  I had put on 15 pounds since getting my new position as a split day health teacher at a middle school and high school.  I would come home from work mentally exhausted.  I would spend money just to fill whatever emptiness I was feeling.  Instead of cooking a nourishing meal that would be allergy free I opted to buy packaged foods or eat out.  I was slowly loosing myself as my debt increased.  At this point I realized I was not enjoying life, just going through the motions. 

I knew I needed to make a change now, no waiting around any more.  Starting with small tasks I could track and control seemed reasonable.  No credit cards would be used and a budget would be kept on finances.  This helped me to see where my money was leaking.  The credit card debt is huge because I owe money to corporations who are now charging me finance fees.  It felt difficult at first and overwhelming, but I am starting to see the light at the end of the tunnel.  I have connected my consumption of material objects to my decreased happiness.  The more I work, the more money I make, the more I buy and the less I experience real life.  If I can get my debts paid off I will not need as much money to buy material objects.  You can’t take them to the grave.

Next, I needed to let go of the idea that work was going to get better.  I decided that I would do what I could and if something didn’t get done, it’s not the end of the world.  If a student is going to be impossible and not do what they are supposed to, too bad.  I can’t save everyone and I refuse to be a martyr.  I didn’t go to 5 years of college to martyr myself daily at work. 

I have some goals in life.  First, to pay off my debt.  Next, I really want to get married and start having kids in about 2 years.  Ideally I would like to work part time and raise my kids. I want to become more self-sufficient and lead a happier life doing what I enjoy.  I know this can be done!