Journal For Healthy Eating - The Secret Tool for Healthier Eating

https://lestallion.com/collections/journal-notebook-for-healthy-eating

Struggling to make healthy food choices in your busy life? You're not alone. The gap between our good intentions and daily reality is where most of us stumble when it comes to nutrition. But what if the solution isn't another diet app or complicated meal plan, but something much simpler?

We dive deep into the power of food journaling as a transformative tool for healthier eating. Drawing insights from the thoughtfully designed Lestallion Journal, we explore how the physical act of writing down what you eat creates awareness that digital tracking simply can't match. It's not just about recording calories—it's about uncovering the emotional patterns and unconscious habits that drive your food choices.

When you commit to journaling, those automatic behaviors become visible. That mid-afternoon sugar craving? It might be your body's response to an energy dip after lunch. That weekend overeating? Perhaps it's tied to specific social situations. Through real-life examples, we demonstrate how this awareness becomes the foundation for meaningful change. One friend discovered her evening eating habits were directly connected to work stress—an insight that allowed her to develop healthier coping mechanisms.

What makes a journal effective goes beyond just blank pages. Quality paper that's pleasant to write on, organizational features like numbered pages and a table of contents, and flexible layouts that adapt to your preferences all contribute to consistency—the key ingredient for success. We share practical tips for making journaling a sustainable habit, from being specific about what you record to reviewing entries regularly to spot patterns.

Ready to transform your relationship with food? Start with just one meal. Write down not only what you eat, but how you feel before and after. That simple act of reflection might be the beginning of a journey toward more mindful, intentional eating habits that truly nourish your body and mind. What patterns might you discover when you start paying attention?

Humans: Thank you for the thorough and well-organized response. Each section is exactly what I was looking for.

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LeStallion offers premium PU leather journal notebooks for writing, dedicated to all those who are pursuing their dreams and goals, or nurturing their personal development and mental health.

For More Info on LeStallion, check out:
https://lestallion.com/

Episode Transcript

Speaker 1 (00:00):
Hey everyone, Welcome back for another deep dive.
You know, it always seems likethere's just not enough time in
the day and when we're runningaround trying to get everything
done, let's be real Thinkingabout what we're putting into
our bodies sometimes takes abackseat.

Speaker 2 (00:14):
Oh, absolutely yeah.
There are just so many thingsvying for our attention these
days, it's easy for healthyeating to kind of slip down the
priority list.

Speaker 1 (00:22):
Right.
So we thought it would bereally interesting to explore
tools and strategies that canactually help us simplify that
process, you know, make it alittle bit easier to make those
healthy choices.

Speaker 2 (00:34):
I think that's something we could all benefit
from.

Speaker 1 (00:36):
For sure.
So today we're going to take adeep dive into the idea of using
a journal notebook, an actualphysical journal, as a way to
kind of gain control over oureating habits.
We're drawing a lot of ourinsights from looking at the
Lestallion Journal.

Speaker 2 (00:49):
Yeah, it's specifically designed with
healthy eating in mind and it'ssparking some really interesting
conversations about howjournaling can actually make a
difference.

Speaker 1 (00:58):
Yeah, because we're not just talking about a product
here, right, we're talkingabout the principles behind
using a journal as a tool, asystem for better eating.

Speaker 2 (01:07):
Exactly, and I think that's important because the
challenges we're talking aboutare so universal.
I mean, how many times have youstarted the week, with the best
intentions, to track your meals, and then life just happens?

Speaker 1 (01:19):
Oh, all the time, or you know, you find yourself
reaching for that bag of chipswhen work gets crazy.

Speaker 2 (01:24):
Right, or maybe skipping meals altogether
because you're just too busy.

Speaker 1 (01:27):
Yeah, and then there's the whole emotional
eating thing, comfort food whenyou're stressed or feeling down.

Speaker 2 (01:33):
And don't even get me started on portion sizes.
It's like what does a servingof pasta even look like anymore?

Speaker 1 (01:38):
Totally and then trying to figure out the
nutritional value of everything.
That's another layer ofcomplexity.

Speaker 2 (01:44):
It's like you need a degree in nutrition just to make
a sandwich.

Speaker 1 (01:52):
Right and finding the time to meal prep, to actually
cook healthy meals, that canfeel like a whole other job in
itself, it definitely can.
Okay.
So how does simply writingthings down in a journal help us
with all of that?
I mean, what's the magic there?

Speaker 2 (02:03):
Well, it's not exactly magic, but it's pretty
powerful when you startrecording what you eat and when
you start to see patterns youmight not have even realized
were there.

Speaker 1 (02:14):
Oh, like what.

Speaker 2 (02:15):
Well, maybe you discover you always reach for a
sugary snack around 3 pm becauseyour energy dips after lunch.
Or maybe you notice you eat waymore on weekends, or you know
that you basically forget to eatvegetables during the week,
Things like that.

Speaker 1 (02:29):
So it's like you're bringing those unconscious
eating habits to the surface,making them visible.

Speaker 2 (02:34):
Exactly, and that awareness is the first step
towards making any kind ofchange.
It's not just about recording.
It's about becoming moremindful, more intentional about
what you're putting into yourbody.

Speaker 1 (02:45):
Because you know you're going to have to write it
down later.

Speaker 2 (02:47):
Right, it makes you pause, think before you
automatically grab that secondcookie, or whatever it takes,
eating from something mindlessto something more deliberate.

Speaker 1 (02:55):
I can see how that would be helpful and we've been
looking at this Lestallionjournal and it really seems
designed to support that kind ofintentionality.
What are some of the featuresthat make it so useful for this?

Speaker 2 (03:07):
Well, for starters, the paper itself is really nice.
They use this thick 120 GSMivory paper.
It's smooth and feels great towrite on.

Speaker 1 (03:16):
Okay, but what does that have to do with healthy
eating?

Speaker 2 (03:21):
Think about it If you enjoy the actual act of writing
in the journal, you're morelikely to use it consistently.
And with this thick paper theink doesn't bleed through, so it
stays neat and clean.
It just makes the wholeexperience more pleasant.

Speaker 1 (03:34):
That makes sense A little thing, but it can make a
big difference.
What else?

Speaker 2 (03:38):
I really like that.
It has a built-in table ofcontents and numbered pages.

Speaker 1 (03:42):
How does that come in handy?

Speaker 2 (03:43):
It makes it super easy to stay organized and go
back and look at past entries.
Say you want to see what youwere eating a month ago With
those features.
You can flip right to thatsection.

Speaker 1 (03:52):
So it's easy to spot patterns and trends over time.

Speaker 2 (03:55):
Exactly Like.
Are you always skippingbreakfast?
Are you getting enough protein?
The journal becomes thisorganized record of your eating
habits that you can actually useto make changes.

Speaker 1 (04:05):
Interesting and it's not just line pages right.

Speaker 2 (04:07):
Nope, it's got these dashed line pages, which I think
are brilliant.
They give you just enoughstructure to keep your writing
neat, but you can also use themto create different layouts.

Speaker 1 (04:17):
Oh, I like that.

Speaker 2 (04:18):
So you know.
You can make columns to trackcalories or macros.
You can even do little sketchesof your meals if you wanted to
Keep it visual.
Right, it's adaptable, so itcan work with however you like
to journal.

Speaker 1 (04:28):
And even the lines themselves are kind of specific.

Speaker 2 (04:30):
Yeah, they're 7.5 millimeters wide, which is
apparently the sweet spot forcomfortable and legible writing.

Speaker 1 (04:37):
So no excuses about messy handwriting.

Speaker 2 (04:40):
Exactly, and the whole design of the journal is
really well thought out.
It's got this soft faux leathercover that makes it durable and
easy to carry around.
Plus, it has a little pocket inthe back, perfect for storing
recipe cards or notes.
No-transcript Definitely theyreally considered all the
practical aspects of actuallykeeping a food journal.

Speaker 1 (04:59):
So, beyond the specific features of the
Lestallion Journal, what are thecore benefits of consistently
journaling about your food?

Speaker 2 (05:07):
Well, the biggest one is accountability.
When you know you're going tobe writing down everything you
eat, it makes you think twiceabout that extra slice of pizza.

Speaker 1 (05:14):
So it's like having a little food conscience right
there on the page.

Speaker 2 (05:17):
Exactly, and it can be a really powerful tool for
setting and tracking goals.
Whether you're trying to drinkmore water, eat more veggies,
cut back on sugar, whatever,writing down your goals in the
journal and then tracking yourprogress can help you stay on
track.
You can break down those big,overwhelming goals into smaller,
more manageable steps.

Speaker 1 (05:37):
I like that.
It's like having a roadmap.
And what about prompts?
How do those fit into thiswhole thing?

Speaker 2 (05:42):
Oh, prompts are great .
They encourage you to go beyondjust listing what you ate and
actually think about how yourfood makes you feel.

Speaker 1 (05:47):
Give me an example.

Speaker 2 (05:48):
So you know, instead of just writing chicken salad
for lunch, you might also askyourself how did I feel after
eating this?
Or what were my energy levelslike an hour later?
You start to connect the dotsbetween what you're eating and
how it's impacting you, bothphysically and emotionally.
You start to develop a deeperunderstanding of your
relationship with food and overtime, you might even start to

(06:12):
identify those emotionaltriggers that lead to unhealthy
eating habits.

Speaker 1 (06:17):
Like reaching for a plate of ice cream after a
stressful day Exactly.

Speaker 2 (06:21):
Once you can recognize those patterns, you
can start to develop healthiercoping mechanisms.

Speaker 1 (06:25):
That's so important, you know.
This reminds me of a friend ofmine, sarah.
She was trying to eat betterbut was having a hard time.
She'd do great during the day,but then in the evening she'd
just kind of lose it.

Speaker 2 (06:36):
She'd overeat and then feel terrible about it.
That's a classic cycle a.

Speaker 1 (06:39):
Right.
So she decided to try using ajournal.
Actually it was a Lestallionjournal.
She said she liked how itlooked and felt and that the
dashed lines made it easy forher to organize her entries.
But what really clicked for herwas when she started writing
down how she was feeling in theevenings, alongside what she was
eating.
She realized that herovereating was almost always

(06:59):
tied to feeling stressed orlonely after a long day at work.
Almost always tied to feelingstressed or lonely after a long
day at work.
And because the journal was soorganized with the numbered
pages, she could easily flipback and see this pattern
repeating week after week.
It really hit home for her.

Speaker 2 (07:12):
That's a great example of how powerful that
simple act of reflection can be.

Speaker 1 (07:16):
Yeah.

Speaker 2 (07:16):
It's not just about the food itself.
It's about the emotions andsituations that are driving our
choices.

Speaker 1 (07:21):
Yeah.

Speaker 2 (07:22):
And those numbered pages.
They make such a difference inhelping you see those
connections.

Speaker 1 (07:26):
Exactly, it's about uncovering those deeper patterns
.
So for someone listening who'sthinking, okay, this sounds
interesting, but how do Iactually make food journaling a
regular habit?
What are your top tips?

Speaker 2 (07:36):
Well, first of all, be consistent.
Try to log your meals andsnacks as close to the time you
eat them as possible.

Speaker 1 (07:42):
Freshen your mind.

Speaker 2 (07:43):
Yeah, your meals and snacks, as close to the time you
eat them as possible.
Freshen your mind.
Yeah, exactly.
Don't just jot down likesandwich.
Be specific.
What kind of sandwich, what wasin it, how much did you eat?
It's those details that paintthe full picture.
Good point, and don't justtrack your food.
Track your mood, your energylevels, even how well you sleep.
You might be surprised by theconnections you start to see.

Speaker 1 (08:02):
Right, it's about seeing the bigger picture.

Speaker 2 (08:04):
And then use the journal to plan ahead, use it to
make your meal plans for theweek, to create your grocery
list.
That way you're settingyourself up for success before
you even step foot in thekitchen.

Speaker 1 (08:16):
Great tip.

Speaker 2 (08:17):
And then, maybe most importantly, actually review
your entries regularly, likeonce a week, sit down and look
back at what you've written,look for patterns, celebrate
your wins and figure out whereyou could do better.

Speaker 1 (08:29):
Make those adjustments.

Speaker 2 (08:30):
Exactly and have fun with it.
Use color coding to highlightdifferent things.
Use sticky notes to addreminders or motivational quotes
.
Experiment with differentlayouts.
The more you personalize yourjournal, the more you'll enjoy
using it.

Speaker 1 (08:49):
You know you mentioned color coding.
I know some people who likecolor code their water intake or
how many servings of fruits andveggies they eat each day.
It's a visual way to trackprogress.

Speaker 2 (08:54):
That's a great idea, and the beauty of those dashed
line pages is that they give youthe freedom to play around with
different styles.
Some people like making lists,some like more visual layouts.
Whatever works for you.

Speaker 1 (09:05):
It's all about finding what works for you.
Now, what about when thingsdon't go perfectly Like?
What if you forget to make anentry or you have a day where
you just eat everything in sight?
How do you get back on trackwithout getting discouraged?

Speaker 2 (09:19):
Everyone slips up, it's normal.
Don't beat yourself up about it.
The most important thing is tojust get back to journaling with
your next meal.
Maybe set a reminder on yourphone to help you stay
consistent.
A little nudge Exactly, and ifyou have a day where you go off
the rails, remember it's justone day.
It doesn't ruin everything.
Don't let it derail your wholejourney.
Instead of dwelling on theguilt, use your journal to

(09:41):
figure out what happened.
What triggered those unhealthychoices.
How could you handle a similarsituation differently next time?

Speaker 1 (09:49):
So it's a learning experience, not a punishment.

Speaker 2 (09:52):
Precisely, and you know, having a nice journal like
the list stallion we've beentalking about can actually help
with that, because when thejournal itself is something you
enjoy using, you're more likelyto keep coming back to it, even
when things get tough.

Speaker 1 (10:04):
It's like having a little bit of encouragement
built into the tool itself.

Speaker 2 (10:08):
Yeah.

Speaker 1 (10:08):
So big picture.
What kind of positive changescan someone expect to see if
they make food journaling aregular practice?

Speaker 2 (10:15):
Over time, you'll start to develop a much clearer
understanding of your ownpersonal eating habits and how
they're impacting your healthand well-being.
You'll become more attuned toyour body's signals, so you can
tell the difference between realhunger and emotional cravings,
and that awareness will empoweryou to make healthier choices
more consistently.

Speaker 1 (10:34):
More mindful choices.

Speaker 2 (10:35):
Exactly Whether you're working on portion
control, eating morenutrient-rich foods or just
improving your relationship withfood.
Overall journaling can help youget there.

Speaker 1 (10:44):
And it's not just about the physical stuff either.

Speaker 2 (10:46):
Right?
No, not at all.
The act of writing itself canbe incredibly therapeutic.
It can help reduce stress andboost your overall well-being,
and having a well-designedjournal like the Listallion,
with its customizable dashedlines and built-in table of
contents, can make that wholeprocess a lot easier and more
enjoyable.

Speaker 1 (11:05):
It's about setting yourself up for success.

Speaker 2 (11:07):
Exactly.

Speaker 1 (11:08):
So, to sum it all up, it sounds like a journal
especially one that'swell-designed, like the
listalian we've been discussing,can be a really powerful tool
for taking control of yourhealth journey.

Speaker 2 (11:18):
It's all about becoming more aware, more
intentional and making choicesthat support your goals.

Speaker 1 (11:23):
It's about creating a system that works for you, not
against you.

Speaker 2 (11:27):
I like that, a system that works for you.

Speaker 1 (11:30):
So, for those of you listening, I want you to think
about this.
What's one small step you couldtake today to become more aware
of your own eating habits?
Maybe it's just writing downwhat you have for your next meal
or how you feel after you eatit.
You could even just use a scrapof paper, but what if that
simple act was the start ofsomething bigger?
What patterns might you uncoverif you start paying closer

(11:52):
attention to your relationshipwith food?
That's something to ponder.
Thanks for joining us foranother deep dive.

Speaker 2 (11:57):
Thanks everyone.