Monthly Archives: June 2020

How to keep a great food journal

Food journals can be great tools for healthy eating and weight loss, but only if you keep them correctly. If you’re daunted by the idea of tracking what you eat, you don’t have to be. Here’s how to keep a great food journal that will help you achieve your healthy eating goals.

Start with a few days

Ideally, you’d keep a journal of every little thing you’ve eaten every single day for a few weeks so you can see patterns of eating that might be problematic. To start with, just track a few weekdays and one weekend day, but make sure you write down everything you eat and drink.

Record food and drink immediately

The longer you wait, the more likely you’ll be to forget something. Keep your journal handy so you can jot down snacks, meals, and other random foods that find their way into your mouth.

Note what you were doing while you ate

This can help you detect patterns of behaviour that trigger eating. Maybe you snack when you watch television or eat when you’re stressed or sad. Emotions can trigger eating, from boredom to the blues, and once you become aware of this, you can be more mindful of your eating habits.

Be honest with yourself

You’re not going to be graded on your journal. In fact, no one has to see it but you. However, if you aren’t completely honest with yourself about your eating habits, you’ll never be able to change them. And try not to be too judgmental…cut yourself some slack, especially when you first start. It can be quite a shock to see your actual daily food and beverage intake written down on paper. It’s okay to be emotional, but remind yourself that you’re on your way to making positive changes that will help you for the rest of your life.

Try to eat your best

It’s not enough to just monitor what you eat–you need to change it, too. Aim for a variety of healthy proteins, plenty of veggies, whole grains and healthy fats!

Our Favorite Brownie… Minus the guilt

Do you ever have that craving for a sweet, baked good? At the same time, though, you don’t want the guilt that comes along with buying a pre-made chocolate cake? We’ve all been there! The thing about a lifestyle, as opposed to a short-term diet, is that it is expected that you’ll have treats from time-to-time – that, my friends, is life! It’s all about moderation, and continuing to focus on better ingredients. After all, we’ve all heard the saying, treat yo’ self!

Black Bean Fudge Brownie

  • 1 oz. 80% dark organic chocolate
  • 1½ cups soft-cooked black beans, rinsed and drained
  • 2 eggs
  • 2 tbsp. coconut or olive oil
  • ¼ heaped cup unsweetened cocoa powder
  • 1 tsp. baking powder
  • 1 tsp. pure vanilla extract
  • ¼ cup unsweetened applesauce
  • ¼ cup pure maple syrup or organic honey
  • ½ cup unsalted walnuts, chopped
  • Preheat oven to 350F.

    Grease 8 individual ramekins or one 8 inch square baking dish with organic butter or oil.

    Melt dark chocolate in a small saucepan over low heat with 1 tbsp. water mixed in.

    Drain and rinse beans.

    Combine melted chocolate, beans, eggs, oil, cocoa powder, baking powder, vanilla, applesauce, and honey in a food processor, process until smooth, stir in walnuts and pour mixture into prepared ramekins or baking dish.

    Bake in preheated oven until the tops are dry and the edges start to pull away from the sides, about 20 minutes for ramekins and 30 minutes for baking dish.

    Voila! Enjoy!

    Penny Steffen

    One year ago I started m y Sim ply For Life jour-ney and I couldn’t be happier with the results. It hasn’t been easy but it really hasn’t been that hard either.

    Learning to eat again for nourishm ent and not reward or boredom was one of the biggest issues I have had throughout m y life. Having
    a bad day – eat som ething unhealthy, had
    a good day – celebrate with som ething un-healthy, don’t have tim e to cook – eat som e-thing easy and unhealthy. this was m y dem on. Sadness, celebration or boredom was all linked to poor food choices.

    With D ani’s help I have broken these bad hab-its and learned that good healthy food choices can be easy to prepare and taste great! D ani has also helped m e understand that it’s not all about the num ber on the scale which is what
    I have always lived by. Today I still look at the num ber on the scale (and it hasn’t m oved in a few weeks so it can be frustrating) but it’s not m y be all end all. How I feel, the inches lost and the energy I have are m ore im portant than a num ber.

    Sim ply For Life has changed m y life! D ani has not only been m y nutritionist but m y cheer-leader, m y counsellor, m y shoulder to lean on and m y biggest support. It is nice to walk in to m y appointm ent and know that I am not going be judged for m y decisions or m y progress or lack of it. She has been nothing but support-ive.

    I know without D ani, Sim ply For Life and Lift Fitness for their am azing online workout program , I wouldn’t be down 8 sizes of jeans or 3 sizes of shirts. In total I have lost 60lbs and 24.5”from m y thighs, waist and hips.