Nutrition is an evolving field, so counseling strategies and dietary plans greatly vary, and many are unsuccessful or simply unrealistic. But there is a strategy that works. It can be summed up in only three words: Writing it down. Whether your goal is to lose weight, manage disease, or simply be healthier, keeping track of what you eat and drink in a journal is an effective way to change your dietary habits and choices for the better.
The consistent success of this strategy is the basis for Bite It and Write It, a structured food journal and easy-to-follow nutrition guide developed by four nutritionists who have used the technique in their own counseling practices. The book presents ten healthy goals (one for each week of the journal) and lets you record your daily food consumption, water intake, and physical activity as you work towards them. To help you along the way, the authors supply a wealth of nutritional advice that will empower you to change the way you think about food and become more committed to improving your health. Getting in the habit of writing down what you eat is the beginning of true lifestyle change, and Bite It and Write It makes it possible for you to take this essential first step.
• Use the daily food logs to track your intake of calories, carbohydrates, sodium, and water; record calorie-burning activities; and reflect on your progress or goals.
• Learn how to properly plan, prepare, and portion your meals and snacks.
• Find out how to navigate high-calorie restaurant menus and snack-filled supermarket aisles for healthier options.
• Consult calorie guides for commonly consumed foods, concession stand snacks, and chain restaurant cuisine.
• Discover creative ways to replace eating with fun activities--and say goodbye to your days of overeating, emotional eating, and mindless eating.
Stacie Castle, MS, RD, CDN, received her BS degree in Food and Nutrition from Queens College, CUNY, and her Masters degree in Public Health Nutrition from Columbia University. She honed her counseling and clinical skills as she worked in health clubs and a prestigious long-term care facility, where she was one of the first dietitians in New York City to define the role of a nutritionist within a Long-Term Home Health Care Program. Stacie opened her own practice in 2001 in Lake Success, New York, where she counsels and inspires thousands of people with type 2 diabetes, insulin resistance, obesity, celiac disease, and gastrointestinal and metabolic issues. She also offers worksite nutrition lectures to corporations and non-profit agencies. In the fall of 2009, Stacie successfully passed the American Dietetic Association course to obtain a Certification of Training in Adult Weight Management. By using motivational counseling techniques, Stacie has come to know the powerful effects food can have in the prevention and management of disease.
Robyn A. Cotler, MS, RD, CDN, received her BS degree from University of Maryland and her Masters in Clinical Nutrition from New York University, where she also completed her internship. Robyn has coauthored a research paper with Rockefeller University Hospital on diet’s influence on blood cholesterol, and has written for Woodbury Magazine and several other newsletters. As a regular guest speaker for elementary and middle school students, she has influenced children to make better food choices. In addition, she has been a guest speaker for cancer and bariatric support groups. Robyn continues to practice in the Woodbury/Plainview area providing individual nutritional recommendations for diabetes, gastric bariatric surgery, family nutrition, and celiac disease.
Marni Schefter, RD, CDN, graduated from the University of Michigan, Ann Arbor. She completed her dietetic internship at the C.W. Post Campus of Long Island University, and her last rotation was at North Shore University Hospital in Manhasset, New York, where she continued as a clinical dietitian. For the next three years, Marni simultaneously worked at North Shore and counseled clients out of the private practice she opened in Wantagh, New York, and she continues to offer counseling in weight control, hyperlipidemia, diabetes, eating disorders, and sports nutrition at her Wantagh office. Marni is an active member of the American Dietetic Association and the Long Island Diet Association, for which she chaired a private practice reimbursement committee. In addition to serving as a consultant to various eating establishments on Long Island, Marni gives lectures to classes and audiences at private restaurants.
Shana Shapiro, MS, RD, CDN, CDE, received her BS degree in psychology from Emory University and her Masters in Nutrition Education from Teacher’s College at Columbia University. She completed her internship at New York Presbyterian Medical Center and continued her career as a registered dietitian there for the next five years, specializing in cardiovascular disease and diabetes. Shana has had the pleasure of treating Dr. Mehmet Oz’s patients and working closely with the Naomi Berrie Diabetes Center, and her work at the hospital led her to become a Certified Diabetes Educator. Currently, Shana maintains a successful private practice in Roslyn Heights, New York, that specializes in weight management, medical nutrition therapy, and family wellness. In addition to counseling patients, she lectures to a variety of audiences including students, support groups, and the general public.
Table of contents
How to Use This Book,
Frequently Asked Questions
Goal 1: Be Present,
Goal 2:The Kitchen is the Heart of the Home--Keep It Healthy,
Goal 3: Shop for Food Like a Pro,
Goal 4: Eat Breakfast Each Day, and You’ll Like What You Weigh,
Goal 5: Keep Drinking--Water, That Is,
Goal 6: Snack Right, Be Light,
Goal 7: Brighten Your Plate, Be a Healthy Weight,
Goal 8: Fat: Eat It Without Being It,
Goal 9: Master the Menu,
Goal 10: Keep On Moving,
Conclusion: Maintaining Your Healthy New Life,
Calorie Guide for Common Foods
Calorie Guide for Chain Restaurant Foods
About the Authors
Introduction or preface
It is as simple as this: Writing down what you eat is the first step towards a healthier lifestyle. People who keep track of their eating and exercise habits lose more weight and keep it off. This is why your food journal is the key to reaching your nutritional and weight loss goals.
Why is a food log the secret to your success?
· It makes you accountable. Being accountable for everything that goes in your mouth makes you more mindful and forces you to think twice before eating.
· It helps you plan. Planning meals, snacks, and exercise is essential to maintain a healthy lifestyle. Whether your goal is to lose weight, tone up, or simply eat healthier, being able to see how much or how little you have eaten and exercised will help you to form weekly goals. You will find that setting smaller goals on a weekly basis achieves lasting results.
· It pinpoints your problems. Everyone has personal weaknesses that can stand in the way of weight loss success and optimal health. Keeping a journal will allow you to identify these obstacles more easily and ultimately overcome them.
· It will keep you motivated. Writing down your progress and nutritional plan forces you to reflect on your goal, which keeps you focused and motivated.
· It assists you in setting realistic goals for yourself. This food journal sets up a ten-week plan that aims at long-term success. Smaller goals will help you focus week to week on what you need to do. Each week, you can reflect on your progress, feel good about your accomplishments, learn from your mistakes, and move forward towards a successful and healthier future.
Although the meaning of “success” varies from one individual to another, there are certain basic rules of nutrition that are necessary for weight loss, disease management, and healthy living in general. This food journal identifies ten goals that, when met, have long-lasting health benefits. In each week of the journal, you will learn how to fulfill a new goal and incorporate it into your daily life. We have included useful tips, information, and charts to aid you in your ten-week journey. At the end of these ten weeks, you will look in the mirror and see a new you.
The journey outlined in Bite It and Write It can be fun and exciting, and at times, frustrating and intimidating. This guide was written to optimize the positive aspects of the journey and alleviate the more difficult ones; it also serves as a way of maintaining a strong commitment to your weight loss and nutrition goals. Use this journal, either independently or with a nutritionist, to track your progress, remain excited and motivated, and ultimately, arrive at your goal.