Guide To Using Trackers
Here is a guide to using the foods, sleep & activity tracker. Please use this as advised.
The more honest you are the more helpful the diary will be and the more likely you are to achieve your goals. Ideally, you will fill it out as you eat, this way the information will be more accurate.
Most people will try and memorise what they've eaten and jot it down at the end of the day but this is proven to be less than 50% effective. We will need you to write down EVERYTHING you eat, even if it's just a small biscuit with your coffee or a handful of nuts between meals.
It's important that you realise the purpose of this is not to punish you but to gather as much information as possible. Please give extra special attention to the 2-hour feedback section this is very important and can help determine if there are any food intolerances or digestive disorders that need to be addressed as well as showing how you might react to carbs and fats.
Even if there are no obvious symptoms like bloating please put something in there, nothing is irrelevant, whether it's energy fluctuations, headaches, catarrh, itches or mood swings, this is all important feedback.
Quantities and timings are really important so always put the time of your meal or snack down and if you don't know the portion size by weight or volume put an estimated size or volume i.e. 2 fists of mashed potato, or 1 heaped cup of wet rice, etc.
The activity section is self-explanatory but just to be sure exercise refers to training stimulus and none-exercise activity is any other movement. The first section gives us clues about your sleep and recovery.
If sleep is compromised, then you might have a problem that needs to be addressed.
Remember EVERYTHING you eat and EVERYTHING you drink and DO NOT FEEL GUILTY :).
|Breakfast (8:00am)||3 Eggs ( Scrambled), Handful of Chopped Mushrooms and Half an Avocado.|
|How did you feel 2 hours after breakfast?||Fine, no hunger and good energy.|
|Lunch (12:00)||Chicken sandwich (Tesco Brand)|
|How did you feel 2 hours after lunch?||Bit of heart burn, low energy.|
|Dinner (6:00pm)||Homemade Chicken Curry with Boiled Rice and a Beer|
|How did you feel 2 hours after dinner?||Full, a bit windy.|