E Squared for Fitness
By Sheryl Lozicki, RD, MBA
E2 stands for both “Eating and Exercise”. You need a healthy dose of both everyday to become and maintain physical fitness.
Principle 1: Habits not diets.
Principle 2: Eat breakfast daily.
Principle 3: Drink plenty of water.
Principle 4: Get 60 minutes of exercise every day.
An honest appraisal of your health habits will help you understand which parts of E2 are already very good, and where you might need a little improvement. You may want to have a friend or family member keep a journal as well and then exchange journals for additional feedback. As you analyze the information together, each person can ensure that the other’s goals are reasonable and include those necessary to promote a healthier lifestyle. Be specific in your journaling, because it will make your goals easier to identify. Finally it is important to be timely. Our memory does not always want to work well, especially if we have snuck in a few extra snacks while driving in the car, preparing dinner, or late in the evening.
A while ago, I was going through physical therapy for a running injury and saw a sign posted on the wall which read, “THIS IS GOING TO HURT YOU MORE THAN IT IS GOING TO HURT ME, BUT THIS GOING TO HELP YOU MORE THAN IT IS GOING TO HELP ME”. This saying applies so well to the commitment you have made. Changing habits requires that you take an honest appraisal of where you are today, and in turn sincerely commit to your future goals. Breaking from the routine is rarely easy or comfortable, but it is required because the ultimate E2 person is someone who exercises regularly and eats a well balanced diet out of habit. Like the Nike logo “Just Do It”, the E2 person just does it.
3 Simple Tips to Keep in Mind as You Complete Your 5 Day “Pre Fitness Journal”
- Be honest.
- Be specific
- Be timely. Carry your journal with you whenever possible.
An honest appraisal of your health habits will help you understand which parts of E2 are already very good, and where you might need a little improvement. You may want to have a friend or family member keep a journal as well and then exchange journals for additional feedback. As you analyze the information together, each person can ensure that the other’s goals are reasonable and include those necessary to promote a healthier lifestyle. Be specific in your journaling, because it will make your goals easier to identify. Finally it is important to be timely. Our memory does not always want to work well, especially if we have snuck in a few extra snacks while driving in the car, preparing dinner, or late in the evening.
A while ago, I was going through physical therapy for a running injury and saw a sign posted on the wall which read, “THIS IS GOING TO HURT YOU MORE THAN IT IS GOING TO HURT ME, BUT THIS GOING TO HELP YOU MORE THAN IT IS GOING TO HELP ME”. This saying applies so well to the commitment you have made. Changing habits requires that you take an honest appraisal of where you are today, and in turn sincerely commit to your future goals. Breaking from the routine is rarely easy or comfortable, but it is required because the ultimate E2 person is someone who exercises regularly and eats a well balanced diet out of habit. Like the Nike logo “Just Do It”, the E2 person just does it.
How to Complete the Journal
The start of each day’s journal should begin the moment you wake up.
When/Day/Time
- Write the day of the week in the upper left hand corner.
-Write the time of day for each eating and activity/exercise entry.
Type of Meal
- Place a B=Breakfast, L=Lunch, D=Dinner, or S=Snack
-Describe the type of meal or snack you are eating.
Portion
- Use the following guidelines to help you estimate portion sizes.
½ teaspoon = a finger tip
1 teaspoon = a thumb tip
2 Tbsp = 1 golf ball
1 small = a computer mouse
1 medium = a baseball
1 ½ ounce cheese = 6 dice
1-2 ounces snack food = small handful
3 Ounces = Deck of Cards or palm of hand
1 pancake or waffle = a 4 inch CD
4 small cookies = 4 casino chips
½ cup fruit, vegetable,cooked cereal, pasta or rice = 1 small fist
1 tortilla = a small 7 inch plate
1 muffin = a large egg
What Food or Beverage was Eaten
- Literally, write down everything that enters your mouth. If it’s a “combination” food such as a sandwich or pizza, write down the main ingredients.
Example: Sandwich
2 Slices White Bread
2 Ounces Swiss Cheese
3 Ounces Roast Beef
1 Tbsp Mayonnaise
2 Slices Tomato
1 Leaf Lettuce
Example: Pizza
1/8 Wedge
*½ Ounce Pepperoni
*½ Ounce Sausage
1 Ounce Cheese
(*Note pizza toppings other than cheese typically measure ½ ounce.)
Where You Were
- Write the specific location you were in while you were eating.
Who You Were With
- If you were all by yourself, write “alone”. If you were with other people, list their names.
Why You Ate
- Place:
H=Hungry
B=Bored
A=Angry
L=Lonely
T=Tired
S=Stressed
V=Viewed or Smelled Food
- If none of these options describe why you ate; write the reason in the space provided.
Activity/Exercise
- If you were doing another activity while you were eating, write it In the space provided. This column should also include anyactivities or exercises that you did. Examples of activities include: vacuuming, gardening, raking leaves, walking, etc. Make sure you document the total amount of time you spent performing these activities/exercises, not just the start time.
As a reminder, over the next 2 weeks:
- Be honest.
- Be specific
- Be timely. Carry your journal with you whenever possible.
I encourage you to take a couple weeks every 3-4 months and journal. This will help you refresh your habits and prevent backsliding or slipping back into comfortable, but unhealthy habits. Backslide prevention will be our E2 topic for July.
View a sample journal
Print an empty journal
Sheryl Lozicki has over 20 years experience in nutrition, fitness and menu design. She is a Registered Dietitian with the American Dietetic Association and is and Adjunct Professor for 2 Michigan colleges. She is also an avid athlete having completed 3 marathons. If you have specific topics you would like addressed in this column or have personal nutrition questions, please contact her at sdlozicki@comcast.net.