Do you have a FOOD goal that you have been wanting to work on? Something that’s been stirring in your thoughts? Goals like…
Get your kids to eat more vegetables
Eat more vegetables yourself
Follow a Whole 30 for one month
Learn what Keto is
Give paleo a try
Master a specific recipe
Try a new style of cooking
Have a healthier relationship with food
Understand more about nutrients
Eat better to support breastfeeding or pregnancy
Find balance with daily meal decisions
Find peace with holiday feasts
Address an eating disorder (past or present)
Start to meal plan
Improve your relationship with food
Model a healthy, balanced diet for your children
Try a vegetarian or vegan diet for one month
Increase vitamin and nutrient intake
Learn how to make sourdough bread
Cut down on junk food
Cook at home more and eat out less
Go gluten or dairy free
Etc.
“Food” is such a broad topic. There is no one way of eating that will work for every person. That’s part of the reason this month looks so different from the other guided journals—our relationship with food is very personal.
We bring a LOT to the table multiple times a day…cultural beliefs about food, our history with food, cravings, addictions, emotional eating, restrictive diets, allergies, sensitivities, preferences, varied budgets, and so much more.
Because there is no one size fits all answer, I encourage you to work with a nutritionist and/or your medical advisors on this topic to come up with an individualized plan that works for YOU. Open your heart and open your mind to a variety of ideas this month. Part of the reason we start these journals is because we want to see change. Creating change starts with recognizing that what we have been doing isn’t working and we need to create the space and do the research to make those changes.
Even though we are all unique, there are a few food suggestions that many nutrition experts agree upon: it would be helpful if we increased our water and vegetable intake while decreasing our sugar and processed food intake. So this month we’ll accommodate our individual goals while also noting how much water, sugar, whole foods, and vegetables we are consuming.
Here’s how it works:
The Guided Journal prompts are published daily on the yayamamas website. Go to yayamamas.com every day this month and click on the March 2019 Food icon in the Guided Journal section. Scroll down until you find today’s date and follow the prompt. That’s it.
This month does look slightly different than the other Guided Journals. I’ll share an idea or question about food that you can research further if you feel compelled to do so—these will include food topics that I have come across in my own health journey that have either surprised me or supported me. My hope is that you’ll be inspired to create positive changes or deepen your research through these topic suggestions. Not all will apply to you, but I encourage you to look into each one further to see which topics “click” with you. After the daily topic, you’ll see the following list:
Personal Goal:
Whole Foods:
Sugar:
Water:
Here’s what answers to these can look like:
Personal Goal = write down your food goal for the month on day 1 then track your actions, research, etc. each day as a way of noting your progress. Are you moving in the direction of your goal? Are you keeping it in mind each day? This is a space to take notes on your research and document your actions. For example, if your goal is to get your children to eat more vegetables, your journal entry might look like recipe research or purchasing vegetables or pureeing them into a smoothie. Small steps lead to big results. It all counts—even simply thinking about it or taking a break from it to avoid overwhelm and combat stress. Write it down, no matter how small the action.
Whole Foods = note how much processed vs. whole foods you are eating. Not Whole Foods like the store, but foods that are in their natural state: whole fruits and vegetables, unprocessed meats, nuts, seeds, beans, etc. This section is where you will note what types of food you are eating, if there is a balance between the two, and can act as a brainstorming space if you need to increase your whole food intake. Take note of how many foods include additives and preservatives. Read labels daily (ingredient lists first). Take note of what surprises you or additives that you don’t recognize. This is a great opportunity to research ingredients.
Sugar = start reading labels. Take note of how much sugar is added to every food item. Look at the ingredient list…and then little while box. Take some time to educate yourself on what words the food industry uses to describe “sugar.” Write about what foods you were surprised to see sugar in; which foods had a high amount of sugar; add up your total sugar intake for the day if that serves you; or start brainstorming ways you can decrease sugar consumption. (i.e. buying nut butters without added sugar or searching for a pasta sauce—or making your own!—that doesn’t contain sugar).
Water = this is simply a space to note how much water you are drinking in one day, if you need more or less, if you feel dehydrated or increased your activity and might need more, etc. Brainstorm ways you can meet your water goals.
Again, fill in the topics that serve you and your family. It can be overwhelming to focus on all of these ideas at once. The point of the guided journals is to bring awareness through reflection and encourage you to take action that serves you. If you find yourself getting overwhelmed, pull back or take a day off if that will decrease your anxiety about food. The guided journals are for YOU. They won’t be graded, no one else is reading them—it’s an opportunity for you to be with your thoughts, work on your goals, and note your progress. There is a lot of clarity that can be found in carving out a few minutes a day to think about a topic or goal you would like to work on. There is no “right” answer, only your truthful answer.
Ready to get started? Let’s do this!
Step 1. Choose a Goal Take some time on Day 1 to choose a food related goal for you and/or your family.
2. Scroll to the Daily Prompt
3. Take Time Spend as little or as much time as you need to reflect and formulate your answers. Sometimes the simple act of awareness can create major waves of change.
4. Take Action This month will include research & follow through—reading or listening to books, looking up recipes, etc.
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