Records & Journals

Records and Journals have been demonstrated to be the number one most beneficial tool to promote behavior change. Completing a personal food record can be valuable in helping understand the difficulties and challenges of obtaining information about a client’s nutrition intake.Journal

While recording your food and beverage intake you learn about your habits, preferences, what yoiu are missing , changes you have been making and much more. Measuring what you consume helps understand portion control and what you might be able to eat more or less of. Calculating calories, carbs and protein also reveals adequacies and excesses.

Bariatric Surgery

Get the Facts About Metabolic and Bariatric Surgery

Metabolic and Bariatric surgery has become an effective and popular solution for treating obesity. Educate yourself on what metabolic and bariatric surgery is, the common misconceptions, and the differences between procedures.

Bariatric surgery is not for everyone. It is a tool for weight loss and needs to be used properly to be effective for long-term weight control. In order for it to work one must be ready to change their view of the world, family and relationships in respect to food.

Nutritional Guidelines Video in Preparation for Bariatric Surgery:

Dietary Guidelines After Bariatric Surgery

Watch video of gastric sleeve


Food Intake Record

Download Food Intake Record


Records and journals have been demonstrated to be the number one most beneficial tool to promote behavior change. Completing a personal food record can be valuable in helping understand the difficulties and challenges of obtaining information about a client’s nutrition intake.

Food Record Instructions:

Your food record will help you be aware of portion sizes and types of food you eat as well as certain patterns of eating that might be of interest. It is very important to follow these guidelines:

  1. Don’t change your eating habits while keeping your food record.
  2. Tell the truth. Record what you really eat.
  3. Record at least 2-3 days of  dietary intake (7 or more is better). Include at least 1 weekend day.

Basic rules to remember:

  • Write down EVERYTHING! Keep your form with you all day long and write down  everything you eat and drink. A piece of candy, a handful of pretzels, a  bottle of soda or a small donut may not seem like much, but these calories  can add up!
  • Do it now! Don’t depend on your memory at the end of the day.  Record your eating as you go.
  • Be specific. Make sure you include ‘extras,’ such as gravy on your meat, cheese on your sandwich or vegetables, butter, and salad dressings.  Check information on labels for specifics.
  • Estimate amounts. If you have a bowl of cereal, try measuring out or estimate the actual amount (rather than writing ‘bowl’ of cereal). If you eat out, just estimate as closely as possible (or write down the number of  servings you had).
  • Write legibly. Food records that can’t be deciphered are of little help.


Write the time of day you ate or drank the item. (i.e. 8:30 a.m.) Also, it is helpful if you note the following: B—breakfast, L—lunch, D—dinner, S—snack.

What Kind:

Record the type of food you ate. Be as specific as possible. Include sauces, gravies, and any ‘extras’ such as soda, salad dressing, mayonnaise, butter, sour cream, sugar and ketchup. Don’t forget to include the milk you add to your cereal. Designate if an item is ‘reduced fat,’ ‘low fat’ or ‘sugar-free.’

How Much:

Indicate the amount of the particular food or beverage you ate or drank. Estimate the size (2” x 1” x 1”), the volume (1/2 cup), the weight (2 oz) and/or the number of items (12) of that type of food. If you can, measure the portion with measuring utensils. You may also use the National Heart, Lung and Blood Institute’s pocket guide to estimating portion sizes.


Write what room or part of the house you were in when you ate. If you ate in a restaurant, fast-food chain or your car, write that location down.

Calculate Calories, Carbs & Protein:

If possible try to figure out how many calories and how much carbs and protein you may be eating. Use food labels or other references for this purpose. Note that one ounce of meat, fish, poultry and cheese contains about 7 grams of protein.

Gestational Diabetes

pregnant2Gestational (jes-TAY-shun-ul) diabetes is diabetes that is found for the first time when a woman is pregnant. Out of every 100 pregnant women in the United States, three to eight get gestational diabetes. Diabetes means that your blood glucose (also called blood sugar) is too high. Your body uses glucose for energy. But too much glucose in your blood can be harmful. When you are pregnant, too much glucose is not good for your baby. (Spanish)

A service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), National Institutes of Health (NIH)

Eating Disorder Test

This survey is designed to gather information in significant areas of your life. This information is very important in helping to determine whatestt level of care is appropriate for your needs. Your honesty in answering these questions is a significant step in beginning the process of recovery.

After filling out the survey you will receive a score immediately and recommendations based upon your score.

We want you to know regardless of how high your score is, There is Hope! After taking this evaluation survey you will also be able to e-mail The Center your score to receive feedback from The Center including suggestions on how to obtain help to overcome an Eating Disorder.

For yourself or someone you know, rate the following questions: Take the Test

What is an Eating Disorder?

Eating Disorders are serious emotional and physical problems that can have life-threatening consequences for females and males.

Eating Disorders — such as anorexia, bulimia, and binge eating disorder — include extreme emotions, attitudes, and behaviors surrounding weight and food issues.

What is an eating disorder, and how do you know if you or a loved one needs eating disorder treatment?anorexia

Health Benefits of Exercise

The benefits of exercise extend far beyond weight management. Research shows that regular physical activity can help reduce your risk for several diseases and health conditions and improve your overall quality of life. Regular physical activity can help protect you from the following health problems.

The Influence of Exercise on Mental Health

“We now have evidence to support the claim that exercise is related to positive mental health as indicated by relief in symptoms of depression and anxiety.”

Smart Nutrition for Wrestling & Gymnastics

Wrestling Nutrition and Weight Control

The key to developing wrestling potential are a healthy, balanced diet, acquiring the needed wrestling skills, proper conditioning and getting adequate rest. By following sound advice about wrestling nutrition and weight control, wrestlers can improve their performance on the mat and in the classroom.

Weight Management, Nutrition & Energy Needs for Gymnastics

Gymnastics includes seven disciplines and each has its own challenges and problems with weight management. Some athletes require building of body mass, muscle and power, while others need strength and flexibility on a small frame.

Diet for COPD

Nutritional Guidelines for Managing COPD

This article provides basic information to help you make healthy food choices. Planning what you eat Th_05.bmpbe61cc4e-9c9c-41d9-bcbc-40a4efa5cc36Largeand balancing your meals are important ways to manage your health. Eating healthy often means making changes in your current eating habits. Changing your eating habits will not cure COPD, but it can help you feel better. A registered dietitian can provide in-depth nutrition guidance, tailor this educational information to meet your needs, and help you create and follow a personal action plan.

Principles for Weight Control

scale feetIf you are overweight, you are not alone. Sixty-six percent of adults in the U.S. are overweight or obese. Achieving a healthy weight can help you control your cholesterol, blood pressure and blood sugar. It might also help you prevent weight-related diseases, such as heart disease, diabetes, arthritis and some cancers.

Eating too much or not being physically active enough will make you overweight. To maintain your weight, the calories you eat must equal the energy you burn. To lose weight, you must use more calories than you eat. A weight-control strategy might include

  • Choosing low-fat, low-calorie foods
  • Eating smaller portions
  • Drinking water instead of sugary drinks
  • Being physically active

NIH: National Institute of Diabetes and Digestive and Kidney Diseases