Weekly Journal Challenge (Week #2)

Watch for future Weekly Journal Challenges under the PAGES in the BLOG
Journal Challenge--Week #1 Reflection
Last week we began a new addition to the blog.  You were challenged to begin a food diary/journal.  The challenge last week was to focus on reducing bad fats and increasing good ones.  After tracking your eating habits for the past week you can now reflect on your journal and identify the foods you ate and how you could make better choices.  Try to make healthy adjustments to eating better or healthier fats in the future.
Ask yourself the following:
---Did I eat more good fats verses bad?
---Did I include olive oil and/or coconut oil in my cooking/baking?
---Did I eat more chicken and lean red meat?
---Did I add nuts in my diet in place of potato chips and fatty sweets?
Adjustments can be made by including some of the above suggestions into your eating plan.  Making simple adjustments or baby steps will help you move toward healthier eating.

Journal Challenge #2

This week we will focus on whole grains and replacing "white" foods with "brown-whole wheat" food choices. Remember the information presented throughout the blog concerning choosing "brown" over "white" foods such as whole wheat bread instead of white, whole wheat pasta,  and brown rice to name a few.  These little changes can impact your overall health.

 Some examples you might use as a goal for this week are as follows.
*I will eat more brown bread(whole wheat) instead of white.
*I will eat sprouted grain chips and crackers.
*I will eat whole wheat snacks (pretzels).
*I will eat brown rice in place or white.
* I will eat more brown, whole-wheat pasta in place of white.
*I will bake with whole wheat flour in place or bleached-white flour.

Challenge yourself by setting one weekly goal or one of those suggested above.  Keep track of your eating in your food journal.  At the end of the week you can reflect on the food you recorded and think how you could adjust to include even more healthy choices.

Next week we will focus on a new topic to increase your healthy eating habits.  This journal will help you take baby steps toward changing your eating habits that you will be able to maintain into the future.

Journal Instructions: This is how the journal works.
Each week you will be given a new topic to focus on toward changing your eating habits and including more healthy choices.  From the topic you will choose a goal each week  that you will then strive to complete for an entire week.  At the end of the week you will reflect on your food journal and identify choices you could make that would increase your healthy eating habits.

The first step is to begin keeping a food journal of what you eat each day.  It will also be helpful to note the time you are eating.  You will then return to the journal and use the challenges/goals to adjust your eating and include alternative choices.