To complement the MASSAGE Magazine article, “Good Eats: Stay on Top of Your Intake With a Food Diary,” by Erin Zimniewicz Williams, in the February 2011 issue. Article summary: Food diaries are used to record food intake for myriad reasons: to keep a running tally of portion sizes, to ensure a balanced intake of food groups or to keep record for possible food-mood interactions, allergy or sensitivity reactions. Numerous studies show that those who tally their daily intake using diaries have much more success with weight loss.

by Erin Zimniewicz Williams, C.N., L.M.P.

The chart below is not a comprehensive list of possible food-triggered symptoms, but it’s a good start to see how things may be affecting you.

Other examples of possible ways to track are breathing ability using a peak flow or volume-type breath meters, joint mobility index, number of pushups, miles or minutes walked.

FOODS: What did you eat? What did you drink? How much? What vitamins and other supplements did you take?
FEELINGS: How do you feel physically? Joint or muscle pain, breathing(deep/shallow, wet/dry, etc.) or other symptoms? How do you feel emotionally? Calmness vs. nervousness, tension vs. relaxation, empathy vs. aloofness.
FACULTIES: Physical stamina–energy on a scale of 1-10 (high). Vision–focusing, clarity. Mental stamina and concentration. Problem-solving abilities. Ability to track issues mentally. Memory. Other problem areas.
TEMPERATURE: Are you running a fever?

Do you have a runny nose? Itchy eyes? Throat congestion? Headaches?


Do you feel bloated? Did you get diarrhea? Did you get constipated? Did you get gassy? Did you break out with acne?


Erin Zimniewicz Williams, C.N., L.M.P., is the owner of EZ Balance in Redmond, Washington. She is a certified nutritionist and licensed massage therapist as well as a yoga and Pilates instructor.