Hi, this is Rachael Richardson, with Nutrolution, in South Beach, Miami, Florida. In this clip, we're going to talk about how to keep an effective, helpful food journal, and food journaling is one of the best things that you can do, if you're trying to number one, lose weight, or if you're trying to get in touch better with how you're eating, and how it's affecting your body, so first you want to find a journal that your like, that's attractive, and something that's easy for you to carry around with you, in your purse, or to take with you to work, and wherever you might go, because the best thing to do, is to have it with you, so you can write right away, what you've been eating. Now, another really important tip, is instead of just writing what you're eating, and you always want to write what foods you're eating, how much, and where you've eaten, but in addition, if you can start keeping track of how you're feeling every day, so when you wake up in the morning, did you sleep well? After breakfast, how long did breakfast keep you full? Did you have low blood sugar? Did you have headaches? Did your migraines come back? Same thing all throughout the day, and through the night, including your sleep, so that you can really start to identify which foods are helping you, and which foods are not so good for you. This is Rachael Richardson, and this has been how to keep an effective food journal.