The Sunshine Vitamin...A Hot Topic: What You Need to Know About Vitamin D, Part II

By Rosemary Barrow, B.S. Exercise Science, NASM Certified Personal Trainer

In the first part of this article, the focus points were on the significance and role of vitamin D as it pertains to human health and disease prevention, and how we can attain optimal levels in our bodies through adequate UVB sunlight exposure, consuming appropriate animal or animal-based food sources (i.e., salmon, tuna, mackerel, fish oils, egg yolks, and some cheeses), and through supplementation. Lately it seems every other study published in health news is boasting the amazing breakthroughs in vitamin D research. The overwhelming amount of relative information in this area is deepening our understanding of this hormone's powerful effect on our ability not only to thrive but to survive, it seems—rather timely considering that roughly 60% of Americans have low levels of or are vitamin D deficient, according to a study published in the March 2010 issue of the Journal of Clinical Endocrinology and Metabolism. In fact, vitamin D deficiency “may be the common denominator behind our most devastating modern degenerative diseases,” according to Mike Adams, editor of Natural News Network. Individuals suffering from kidney failure, diabetes, cancer, osteoporosis, and multiple sclerosis are almost always universally deficient in the sunshine vitamin. 

Our health as a nation is disintegrating in a nasty downward spiral. Modern lifestyles lend themselves to behaviors and circumstances that reduce our potential for attaining ideal levels of vitamin D, among other health-giving factors. We spend more time indoors, whether it's work or play, thus reducing our sunlight exposure. When we are outside we slather on the sunscreen, once again reducing our chances of soaking up those necessary UVB rays that allow us to manufacture enough cholecalciferol (vitamin D3) in our skin. Our diets are severely lacking in both quality of content and in vitamin D-rich foods. To make things more interesting, there's a sea of misinformation in all forms of media as well as rampant over-medication and lack of quality healthcare. So in light of these latest findings, we could come to a few simple conclusions: Get more healthy sun exposure, exercise regularly, eat “real food” (you know, the kind that comes out of the ground, off of a tree, or from an animal that eats these same things), and then maybe we won't even need to supplement! While these are pretty clear-cut, well-founded conclusions, it's worth considering a few more details and asking a few more questions. If optimal vitamin D levels are so integral to our well-being, how then do we optimize this component of health?

There are many factors that determine your vitamin D status as well as your ability to make and properly utilize it. As mentioned in Part I of this article, age, weight, body fat percentage, latitude of where you live, skin coloration, season, use of sunscreen, and individual sun exposure are the major determinants. Here are some general rules of thumb that are easy to remember:

·      Older individuals need more vitamin D than younger individuals.

·      Big people need more than smaller people.

·      Heavier people need more than skinny people.

·      Individuals living in northern latitudes (above 35 N latitude—we're just above the 45 N latitude) need more than those in southern latitudes (below 35 N latitude & closer to the equator).

·      Darker complected people need more than fairer complected people.

·      Sunblock users need more than those who forgo the sunblock.

·      “Sunphobes” need more than sun worshipers.

·      Ill individuals need more than well individuals.

So how do you know if you're making or getting enough vitamin D? The most accurate and reliable way is through a blood test administered by your doctor or by obtaining a home test kit from ZRT Laboratories (available through www.vitamindcouncil.org) that measures 25-hydroxyvitamin D, or 25(OH)D. This tests for calcidiol in the blood, a pre-hormone and storage form of vitamin D in our bodies that's made in the liver. The Vitamin D Council states that optimal levels of 25(OH)D for health and disease prevention fall between 50-80 ng/ml (125-200 nM/L), and some estimates have been as high as 100 ng/ml. These are the values you want to look for when you receive your test results. According to the Vitamin D Council, about 20% of U.S. doctors order the wrong test. In this case they're measuring 1, 25-dihydroxyvitamin D which measures calcitriol, the most potent steroid in our bodies, and is more a measure of kidney function than an accurate reflection of vitamin D status. This particular pre-hormone is an adaptive hormone and fluctuates with calcium intake, so test results of this could show normal or even high levels but a vitamin D deficiency could still exist.

Dr. John Cannell of the Vitamin D Council suggests taking 1,000 IU per 25 pounds of body weight for eight weeks and then testing. At that point, depending on your results, you can adjust accordingly for any variable (i.e., sun exposure, food sources, supplementation) that affects vitamin D levels. Dr. Cannell estimates that “each 1,000 IU increase in supplemental vitamin D will generally produce a 10 ng/ml increase in the vitamin D blood level.” These are general recommendations so it's important to note that we all differ somewhat physiologically and in our vitamin D receptor (VDR) capabilities. When using supplements, be sure to test blood levels every several months to monitor your status.

Making and consuming enough vitamin D may be essential to our ability to thrive and survive, as suggested by researchers at Oregon State University in the conclusion to a study they published in August 2009. They discovered a vitamin D-mediated immune response encoded and conserved in the genome of “every primate species ever examined for its presence, ...and did not disappear long ago through evolutionary variation and mutation.”  This genetic marker is “shared only by primates, including humans – but no other known animal species” and the fact that it “is still found in species ranging from squirrel monkeys to baboons and humans, suggests that it must be critical to their survival...” the researchers said.

We have an “innate immune response” that occurs immediately, as with a cut or infection, as well as an “adaptive immune response” associated with the exposure to new pathogens whereby antibodies are formed and retained for future defense. The OSU researchers are studying a specific type of genetic material which composes over 90% of the human genome and “is believed to play a major role in the proper function of the "innate" immune system in primates” in that it “allows vitamin D to boost [this response] by turning on an antimicrobial protein. The overall effect may help to prevent the immune system from overreacting.” Another study led by Professor Carsten Geisler from the Department of International Health, Immunology and Microbiology at the University of Copenhagen, also discovered that vitamin D “activates the immune system by 'arming' T cells to fight off infections” and without vitamin D, these cells “remain dormant.” This has very important implications in the prevention and treatment of autoimmune and degenerative diseases.

Another characteristic of this system that sets it apart from other steroid hormones is its potential to prevent and fight cancer cells. When cholecalciferol/D3 is produced in the skin there are two initial  pathways it takes—first, conversion to calcidiol in the liver (storage from of vitamin D) and then to calcitriol in the kidneys (to regulate calcium in the blood). If enough cholecalciferol has been made to satisfy the requirements for both pathways, any excess calcitriol is sent to other tissues (i.e., organ, organ systems) that can continue independently making more of it in order to fight cancer cells. No other steroid hormone system works this way. To ease any concern regarding vitamin D toxicity, it should be added that this is an extremely rare occurrence. To read more on this topic, visit the Vitamin D Council's website at www.vitamindcouncil.org.

So what all this means is you may have some “vitamin D homework” to do, and now that you're a more informed consumer, it's time to get outside more this year to enjoy the beautiful Oregon spring and summer weather!

References

http://www.naturalnews.com/028357_vitamin_D_deficiency.html

http://www.naturalnews.com/028315_African_Americans_vitamin_D.html

http://www.naturalnews.com/028398_kidney_disease_vitamin_D.html

http://www.naturalnews.com/028119_vitamin_D_brst_cancer.html

http://www.eurekalert.org/pub_releases/2009-08/osu-kfo081809.php

http://www.naturalnews.com/027345_Vitamin_D_sun_exposure_blood.html

http://www.naturalnews.com/027231_Vitamin_D_immune_system_vaccines.html

http://articles.mercola.com/sites/articles/archive/2010/03/11/is-vitamin-d-the-silver-bullet-for-cancer.aspx

http://www.vitamindcouncil.org/

I Am Not A Runner (or The Tiny Change That Changed Everything)

Sure, I know how to run.  Just keep putting one foot in front of the other, pick up the pace, and pretty soon, your body has no choice but to break into a faster clip so you don't fall over.  However, running efficiently, now that's an entirely different story.  Whether or not you like to run, chances are, at some point (and if you are a CrossFitter, many points) in your life you will have to run.  Maybe after your toddler who bolted out into the street, maybe to catch a bus, or to snag the killer deal on the 47"flat screen on Black Friday at 4am.  Hopefully, it's just not from somebody.

It's true how they say that running helps to clarify your thoughts.  Some people claim to get their best ideas during a run, or solve a problem they've had on their mind.  Well, I'm here to tell 'ya, that's exactly what happened to me today.

Chuck's truck kicked the bucket on his way home from the studio last night, so today we're operating on one car while his is in the shop.  I volunteer on Wed. mornings in Gabe's class (about 2 miles away).  I really enjoy it and didn't want to miss it, so I layered up, charged the iPod and hit the road...the wet, slushy, leaf covered road.

It was on my way home that I had an epiphany.  It was raining.  My iPod was going to die any minute.  I  had to pick up the pace.  Know what I did?  Groundbreaking here, people, so listen closely...
I pushed forward.  That's right, pushed.  Forward.  With each step.  Rather than moving just up/down, I pushed forward.  Literally.  I wasn't necessarily expending much more energy, but realized I was, in fact, moving faster!

And here's the best part.  I got to thinking about how this was a metaphor for life:
Sometimes we feel like we're working very hard and doing a lot of 'work' to reach our goals, but take a step back and think about whether you are doing the correct type of work to get there.  Sometimes, it takes just a tiny shift or change to make significant progress.  I felt like I was working hard at my run this morning; I was (eventually) going to get home.  I was sweating and breathing heavily.  BUT, I made one very tiny change and it made a huge difference!  I was working smarter, not harder.  I reached my goal (making it home before I was drenched and iPod gave out) faster and more efficiently.

We see a lot of this type of 'spinning of the wheels' or the 'gerbil in the cage' scenarios in our line of business.  You probably know people yourself who have been busting their butts for weeks, months, even YEARS and have seen no significant progress in their health/physique.
I can't help but feel frustrated when I see this.  Because I (along with our entire world-class team) am in the business of changing lives.  I want to help those people, but can't do it until they realize they aren't going to get their on their own, and reach out for help.
When you learn to work smarter, not harder, you can ditch the 60 minute 'cardio' routines, and the 45 minute strength training sessions focusing on 1-2 muscle groups/day.  No longer will you need to count calories or points or blocks.
What we provide at Pacific Personal Training/CrossFit Hillsboro is hands down, the most efficient way to achieve optimal health and your very BEST body, in the shortest amount of time by working under the care of professionals who make it safe, fun, encouraging, supportive and RESULTS-DRIVEN.

2010 is quickly coming to an end.  Many people will begin refocusing on their workout/diet regimen come January.  If that's you, or you know someone who has been talking about getting healthy, let us help you!
Why wait until January 1st?  Get a head start.  It's very important to stay focused through the holidays, so as not to become a statistic (you know, how the average American gains up to 10 lbs. during the holidays, yadda yadda yadda).

Beginning Monday, November 29th, we kick off our '21-Day Rapid Fat Loss' contest.  The program runs through Dec. 20th with the grand prize winner being awarded $250 cash or a $300 personal training package! 


Now go out there and  'Push Forward'!
-Shelly

Stay healthy!

With so many out sick lately, we thought we'd take this opportunity to talk a bit about staying healthy.  Nobody likes to be down and out.  Well, sometimes I do because it's the only real time I'm actually 'down'.  BUT, it is not fun to feel icky, so...

Keep these tips in mind to keep your immune system healthy:
Here are the basics, courtesy of WebMD- http://www.webmd.com/cold-and-flu/features/preventing-cold-and-flu-how-doctors-keep-germs-at-bay

#1) Wash your hands.  Often.  Soap and water.  Sing "Happy Birthday".  This is a magical song that when sung for precisely 30 seconds, miraculously removes all the germs and bacteria.
#2)  Exercise.  Vigorous activity.  If your symptoms are above the neck, go for it.  Below the neck, hold off for a bit.
#3)  Feed your body healthy foods.  One of my favorite inspirational quotes is, "Take care of your body. It's the only place you have to live."- Jim Rohm.  Or another,  "Let food be thy medicine, and let thy medicine be food." Hippocrates #4) Sleep. Make the time. It's that important.  Compliments of 'Preventtheflu.com':

Sleep
Consistent, adequate sleep is vitally important to overall health and paramount to a healthy and well functioning immune system. Recent studies have shown that proper restful sleep is intimately tied to the balance of a number of hormones, most notably cortisol and melatonin. Adequate levels of these hormones are vital to a properly functioning immune system in order to prevent both acute infections and long term illnesses (such as autoimmune disorders and cancer.)

More important than how long you sleep is when you sleep. To insure proper glandular function it appears sleep is optimized when in sync with the day-night cycle. That means the optimal spring/summer bedtime is between 9 and 10 p.m. and the optimal fall/winter bedtime is between 8 and 9 p.m. It also appears that sleep cycles started before midnight are far more effective than those started after midnight-- regardless of the number of hours slept.
While admittedly these parameters are very difficult to observe given our lifestyles, if you feel like “you are coming down with something,” rest and proper sleep may be one of your cheapest and most enjoyable remedies!

How can we do our part at the studio to keep you healthy so you can remain consistent with your workout routine? Not to freak you out, but remember that everything you touch has been touched by others. We've got hand sanitizers at the front desk for your use. After use of a workout mat, please use a Lysol wipe to disinfect. Be the cool one who takes the initiative; others will follow your lead. Remember kettlebell handles, dumbbells, jump ropes, etc. We will go the extra step as well. If you're one who sweats puddles (you know who you are), please use your towel to dry it up.




We appreciate your cooperation and hope that you do not have to spend days lying on the couch recovering. After all, May flowers are up ahead, right?!

-Shelly

What is an "ANDI" score?

Always on the lookout for healthy (er) options, I was delighted to come across the "ANDI" signs on my last visit to Whole Foods.  ANDI stands for "Aggregate Nutrient Density Index".




The ANDI score, based on a Dr. Joel Fuhrman’s Nutrient Density Scoring System analyzes many nutrients in a food product:

Calcium, Carotenoids: Beta Carotene, Alpha Carotene, Lutein & Zeaxanthin, Lycopene, Fiber, Folate, Glucosinolates, Iron, Magnesium, Niacin, Selenium, Vitamin B1 (Thiamin) Vitamin B2 (Riboflavin), Vitamin B6, Vitamin B12, Vitamin C, Vitamin E, Zinc, plus ORAC score X 2 (Oxygen Radical Absorbance Capacity is a method of measuring the antioxidant or radical scavenging capacity of foods).

Some foods pack more of a nutritional 'punch' per serving.  These are the foods that we can eat a lot of without worrying too much.  You can bet I grabbed a bunch of kale and collard greens that day!  I cooked them in a bit of olive oil (helps your body to absorb more of the nutrients) and garlic.  Mmmm!

Keep in mind, we're not swaying you towards vegetarianism here.  However, there is no disputing the fact that we could all get more fruits and veggies in our diets.  This is not to say that you should avoid the foods with a lower score.   Eggs, avocado, and walnuts have relatively low numbers because they don't pack as much 'punch' per bite, but they do have vital nutrients and fats our bodies need.

Learn more about it here:

http://www.fooducate.com/blog/2010/01/28/whole-foods-market-adopts-andi-nutrition-rating-system/

What are you putting in your body?

Today is the beginning of week 5 of our 6 week nutrition challenge.  As I think about what our clients are eating and how focused they are and how amazing they're looking, I can't help but reminisce about the Winter Olympics.  "How do you mean?",  you may ask.  Well, allow me to explain.  Let's think about the average training schedule for the life of an Olympian.  Not only are they insanely focused and disciplined about their training, they are the best in the entire world.  To get this far in their sport they must eat, sleep and breathe it.  From the time they open their eyes in the morning they are focused on how everything they do in the course of any given day will directly impact their practice and competition.  They've got it down to a science;  amount of sleep needed to perform optimally, nutrient timing, recovery, you name it.  You don't become an Olympic athlete by winging it.

So, when I heard from a very reliable source that 50% of the food the athletes consume in the Olympic village during the course of the two week games comes from McDonald's, I was flabbergasted.  How is this possible?  I wonder about the direct correlation between medaling and McDonald's consumption.  Did Lindsay Vonn eat too many Big Mac's?  I really hope that wasn't it, and honestly, I doubt it was.  The U.S.A. put on a great showing and we're very proud of our athletes.

What's my point?  Food is fuel.  Your body is the machine that is fueled by your nutritional choices.  If you eat crap, you will feel and perform crappily.  Is that a word?  You will definitely notice a difference when you are fueling your body with complex carbs, lean protein, healthy fat, and lots of water.  In regular intervals.  That's right;  it's not enough to eat a balanced, healthy meal, but you must do it 4-6 times/day.  I like to think of metabolism as a campfire.  When you're initially building a fire you must work very hard to get it going;  erecting a little tee-pee of wood, kindling, and newspaper, fanning it with oxygen and working your butt of to get it going.  Every once in a while you have to add in some more wood and poke
at it to keep it burning.  This will create a roaring fire.  If neglected, the fire will slowly start to die down and you will have to work just as hard as you did in the beginning to create this roaring campfire again.  BUT, if you are consistent with the oxygen and fanning and poking, this fire will roar all day.  Think about eating as adding wood to the fire.  Your metabolism can be a roaring campfire all day long if you are fueling your body properly.

Another analogy I sometimes use is a houseplant.  If you go on vacation for 2 weeks without planning for someone to water your plant the soil will dry out.  When you return home it may take a gallon of water just to saturate the soil of your wilted plant.  You'll keep pouring the water in wondering when it will start to seep out the bottom.  Whereas, if you'd had someone water the plant regularly the soil would stay moist.  It would only take small amounts of water at regular intervals to keep your plant flourishing.  Just like the houseplant, when feeding your body at regular intervals, you are sending the message that there is a constant source of food coming in and that it is okay to use this as fuel rather than store it.

I've heard from some of our guests that as remarkable as they're doing with weight loss during the challenge, they're concerned about keeping it off once the challenge is over.  My answer:  ideally, you're learning what to eat, how to eat, how often to eat, and in what portion sizes.  You're learning about what makes you feel great and what makes you feel not so great.  Ideally, this is something you will be able to maintain for the rest of your life.  At least 80% of the time.  I make no secret about my "diet" program:  80/20.  80% of the time I am spot on, and 20% (maybe 10-15% for the most part) I allow a little wiggle room.  This is to maintain my sanity and to not feel deprived.  I am all about hard work and healthy eating, but I also enjoy life.  A scone here, a margarita there.  Not enough to derail me, that's for sure.  I work my butt off and eat my fair share of leafy greens, flax and salmon.

2 weeks to go.  Hang in there CrossFitter!  We'll plan to revisit "Daniel" in all classes on Monday, March 15th and Tues. the 16th (for those who will miss Monday).  Final weigh in's will be conducted on Saturday the 13th and Monday the 15th.

-Shelly

"Thirty Days to a Leaner You"

Little changes can make a big difference in overall results.

• Regarding exercise, one tip I give, which I try to employ myself, is to exercise first thing in the morning. If you can make this change, research shows you will be more likely to stick to your routine and soon it will become a habit. Also, you will feel so good about what you've done that you'll be less likely to mess it up by eating poorly throughout the day.
• Sign up for an active event. Setting your sights on a 5K run, a hike, or a burpee challenge (my clients and I have committed to this: 1 burpee on day 1, 2 on day 2 and so on through day 121.)
• Find a friend who needs motivation. By going along as a supporter, you'll be getting your workout in AND growing closer to a buddy.
• Go outside with the kids to throw a frisbee or hit a t-ball. Don't think of it as exercise, but instead as together time. Inevitably you'll get your heart rate up and break a sweat!
• Create your "Mii". Hop on your Wii Balance Board for some hula hooping or slalom skiing. You'll have so much fun that you won't realize you're exercising.
• Can't make time for your workout because you'll miss your favorite show? Make use of those commercials. Try push ups through the first break, sit ups the next, jumping jacks, squats, plank, and so on. With each commercial break lasting about 2 minutes, you could get a 15-20 minute workout in during a one-hour show.
• Strap a kid on your back while you lunge through the neighborhood. Stop at park benches for step ups, push ups and tricep dips.
• Today, take your cardio workout 5 minutes longer than usual. Mid-run or stair climb add in three sprint-ervals of 30 seconds-1 minute each. Recover for 1 minute and repeat for a total of three times.

Diet tips:

• This one is my favorite: Gargle, brush, floss. Right after dinner. With all the effort you'll have put into a clean mouth you'll be less likely to continue snacking into the evening. An added benefit: Research directly links gum health to heart health.
• Forget fat, protein, carbs...for the day. Count fiber. Aim for 30 grams and you'll find yourself satisfied all day. When you fill up on fruits, veggies and whole grains your energy level will skyrocket and you'll have fewer cravings for the bad stuff.
• Splurge on a nice, eco-friendly water bottle. Stainless steel is your best option. This will encourage you to drink more throughout the day.
• Try a new vegetable. Don't avoid the leafy green section in your produce department because you don't know what to do with them. Try kale, swiss chard, or spinach sauteed with olive oil and garlic. The fat in the oil helps your body to better absorb the nutrients in the veggies and consuming garlic has been shown to help everything from high blood pressure to cancer.
• Eat the rainbow. Try to include one piece of produce from every color of the rainbow.
• Dish your food onto a salad plate. You will feel full with the portion size and not feel deprived, whereas if you had used a dinner-sized plate you would have most likely finished the entire helping before realizing you were full.
• Set your fork down between bites.
• Chew slowly. Really take the time to taste each bite.

Motivation:

• Look at your family. Very simply, be aware of all you are living for. Don't just survive, but thrive for them.
• Sign up for an active event. This will help you regain focus every day.
• Put your tennis shoes on. Don't even think about it. Just do it before you talk yourself out of it. Open the front door and start walking.
• Join an online support group. Sparkpeople.com is a wonderful (free) site that allows you to track calories and join groups of like-minded people in the categories you choose.
• Create a new workout mix for your mp3 player. Organize your songs to coincide with your workout. For example, for an interval session alternate between fast-paced, up-tempo songs (work period) and slower, more mellow songs (recovery period).

"Exercising, But Not Losing Weight?"

Tweaks to get the scale moving again:

• The first thing I typically recommend is to add interval training. The workouts should be short, intense, and focused. If you're going all out (ex.: 1-2 min. work, 1 min. recovery) this workout only needs to be 15-30 minutes. During the 'work' portion, push yourself to between a 7-9 on a scale of 1-10. Aim to drop below 5 for your recovery. Intervals are calorie incinerators; not just during the activity, but also afterward. Your metabolism will remain elevated for hours, burning more calories overall. Incorporate intervals twice per week.
• Take a day off. That's right-rest. You may be overtraining. When you're pushing yourself too hard without the proper recovery and nutrition, your body goes into survival mode-holding on to every spare calorie it can get, bringing your progress to a screeching halt.
• Vary your calories. If your ideal caloric intake for weight loss is 1500 calories per day, try this: 1500 one day, 1900 the next, 1400 one day, 1700 the next. Many of my clients have seen great results with this approach. When they've been very disciplined for weeks and then feel guilty on a Monday after having indulged over the weekend, they are surprised to see their weight has actually gone down. Keeping your body guessing as to what is coming next is key, whether with your exercise or diet.
• Re-evaluate sodium intake. Are you retaining water? Women, consider your menstrual cycle. Typically the scale could read a couple pounds higher before your period.
• Mix it up. You must constantly challenge and surprise your body in order to continue to see results. If that 30 minute jaunt on the elliptical isn't cutting it anymore, take a group exercise class, go for a run, lift heavier weights. Choose a different mode of exercise for each day of the week to get the scale moving again.

There you have it! All my best stuff. Good luck!

Guaranteed (Practically) Weight Loss

We advise all our clients to keep a food journal. Whether one is interested in fat loss or improving strength and endurance, a food log helps us to see the big picture. According to ABC News (June 2008), "In a recent study by the Kaiser Permanente Center for Health Research, participants who kept food journals lost almost double the weight of their nonjournaling counterparts. After five months, participants lost an average of almost 13 pounds -- a significant amount, according to physicians. However, those who used a food diary more than five days a week lost almost twice as much weight as those who didn't. And perhaps more impressively, they kept the weight off."
Logging food/drink intake helps to create a conscious awareness and ownership of everything you consume. In terms of weight loss, a journal can provide vital information to accelerate your results or take your performance to the next level. Are you training for your first 10K and need to drop a few pounds and increase your speed? Are you a stay-at-home mom who is exhausted and is just trying to get back into the swing of things? Do you have your sights set on a figure competition and need to squeeze every ounce of excess fat from your physique? When we think of food as fuel we can begin look at it from a different perspective. Do you notice that you suffer from the daily 3pm afternoon slump? Monitoring your intake of simple vs. complex carbohydrates can make a world of difference in maintaining a steady energy level throughout the day rather than suffering through peaks and valleys on the the proverbial blood sugar roller coaster. Are you at your most alert from 9-11am? Try to plan your workout in that time frame. Do you feel bloated and gassy after dinner? Reviewing the trends in your journal can give you a picture of when you feel and perform your best. You'll begin to notice patterns with how your food intake correlates to your energy and performance levels.
You can get as basic or as fancy as you'd like with your journal. I've seen everything from a simple spiral notebook to a snazzy scrapbook complete with pictures of milestones, recipes, and dream outfits. There are also many online sources to manage your food log. My sister, for example, is close to her 100 lb. weight loss milestone with the help of www.thedailyplate.com. She meticulously logged her food and exercise, as well as joined their support groups of people with similar goals, lifestyles, hobbies, etc.
When all is said and done, what's most important to ensuring your success is your content.
You'll want to record everything that passes your lips. Whether you chew it or slurp it, every calorie counts so be as precise as possible.
Accurately report portion sizes. A digital kitchen scale is not necessary; however, it is important to "eyeball" serving size. (Compare a portion to a familiar item: 3-4 oz. chicken= computer mouse, 1 oz. hard cheese= 9 volt battery, 1/2 cup rice= golf ball)
You can get creative by making 6-9 little boxes that you will check off each time you eat a serving of fruit or veggies. Do the same for lean protein, healthy fats and water.
Log the time and content of your workout. This will provide you with an immense amount of feedback. Did you work out on an empty stomach or too soon after a meal? Did you find that your were most pumped up in your Zumba class after a bowl of oats with flax and blueberries or grilled chicken salad. Those are both great meals, but you'll most likely find that each serves a different place depending on your workout.
What time of day and where did you consume your meal/snack? (This tells us how long you're going between meals, and whether you're eating at your desk, in your car, in front of the tv, or at the table). Studies show that those who are most successful at weight loss are in the habit of eating with minimal outside distractions such as tv or computer, and instead focus on taking the time to chew and swallow each bite.
What was your mood before and after eating? (Very important to pinpoint your unconscious triggers before eating and to gauge whether you've stuffed yourself or properly fueled your body with your meal)
How much (and what type of) liquid did you consume during your meals and throughout the day? (Are you filling up on water, therefore too full to eat? Are you not drinking enough and confusing hunger for thirst?)
The most important thing to remember when logging in your food journal to make it the most effective is to be completely honest. Record everything and do so as soon as possible to avoid forgetting or embellishing the truth. In terms of weight loss, taking in just a couple hundred extra calories per day can bring your success to a screeching halt. It's easy to overlook bites, licks, and tastes (known as "BLTs" to professionals). But that's a huge mistake - there are 25 calories, on average, in each mouthful. Translation: Six little bites a day add up to around 15 extra pounds a year*. If, every time you go into the kitchen you grab a couple Hershey's Kisses or crackers, you may be inadvertently sabatoging all your hard work.
Rule #2: Share your journal with someone. When you know you have to report to a friend or your trainer, you will be less likely to have an extra bite here and a little snack there. You may think twice before going back for seconds or ordering dessert. A third party may see things that you don't, such as too much sodium or not enough fresh produce.
Rule #3: Plan to maintain your food journal for a long time. Incorporate it into your day just as you brush your teeth or wash your hands. Researchers in the Kaiser Permanente study found that the number of pounds people lost was directly related to the number of days they wrote in their logs. It has been proven to be effective, so hang in there! You may not like what you see on paper initially, but that's the point. Only once you see the big picture can you make the necessary changes to facilitate results.
Now comes the fun part. What to do with this beautiful journal you've meticulously created? How often should you review it? How can it help you? Review your journal daily and again at the end of each week and month. Daily, add up your calories and divide food into food groups to see if you're covering all your nutritional bases. Often times we find with our clients that they either A) are not eating enough, which can sabotage weight loss endeavors as much as overeating, or B) are just afraid to write down what they really are eating. Review Rule #1: Be Honest. You're only lying to yourself.
When you look back on the past week and month you can take into consideration things such as your menstrual cycle and how that plays into portion sizes and cravings, strength training schedule (when you felt strongest and weakest) and how your nutrition can help determine your abilities in the gym, and holidays/celebrations and how to prepare to stay in control during these times.
Common mistakes that people make when keeping a food journal are giving it up before seeing results, not recording proper portion sizes, and not logging every bite taken.
Armed with some basic nutritional knowledge, you can analyze the heck out of your journal and use it as a powerful tool to facilitate results, be it improvements in your performance, weight loss, and/or energy levels.

Nutrition 101:
Keep your metabolism revved by consuming meals/snacks every 3-4 hours. Balance carbohydrates with lean protein and healthy fat at each meal. Carbs are NOT the enemy. Bad carbs are. Simple carbs such as white bread, rice, pasta, cereals, sugars, flours, etc. set you up for a high and a crash.
Healthy fats will supply energy AND help you to absorb more nutrients from your salad/veggies. Think: flax, avocado, olive oil, nuts and nut butters.
High fiber foods such as whole grains, beans and legumes, and fruits and veggies will help fill you up and give you a sustained energy source to get you through the morning and help avoid the late afternoon slump.

Best of luck and happy logging!