DMAE Benefits Skin, Attention and Energy Levels

By Petra Trudell, Managing Editor on Thursday, August 11, 2011

DMAE benefits the skin in many ways but it's also good at improving cognitive functions and energy levels. See how DMAE can benefit your life.

Do you want firmer and younger looking skin? Move over, topical creams and invasive surgeries. DMAE is coming to the rescue! Dimethylaminoethanol, or DMAE for short, is proven to block the formation of lipofuscin, an aging pigment that shows up in the skin of older people, usually those over 50 years old, as brown spots. As for firming facial skin and slowing down the sagging process, there are noticeable changes in people using DMAE, but before going any further, it helps to have background knowledge of what this element is all about.

An Overview of DMAE
DMAE is a metabolic compound that's produced naturally in the brain in small amounts. It can also be found in fish such as salmons, sardines, anchovies and pilchards. It promotes the production of choline, which is the precursor of acetylcholine, the chief neurotransmitter responsible for the functions of learning, memory and attention.

DMAE has long been widely used for commercial and industrial purposes. It was in 1958 that it was first used for pharmaceutical purposes, when early research discovered its effectiveness as a supplemental treatment for attention deficit disorder in children. According to Dr. Leon Oettinger, Jr., individuals who were given DMAE had improved thinking processes, longer concentration spans, increased attention spans, relief from mild depression and lethargy and reduced irritability. More recent studies show that the topical form of DMAE can lighten or remove skin spots and tighten skin, making it a sought-after product to delay the aging process.

In spite of the apparent beneficial effects of DMAE, it remains a controversial natural supplement, owing largely to the skepticism of mainstream health practitioners who demand more in-depth research and evidence-based studies before they will endorse the drug.

The Benefits of DMAE Explained
Aptly called a Smart drug, DMAE has numerous aesthetic, mental, physical and psychological/emotional health benefits. Taken as tablets or capsules, or rubbed on skin as creams or gels, here are the reasons why so many people are making this miracle natural food supplement an essential part of their lives.

1. Aesthetic Benefits
Continued use of DMAE lightens the age spots that are commonly seen on the face, back of hands and arms. These brown spots are formed from the accumulated lipofuscin deposits in the body. Lipofuscin is a waste product of the cells and usually appears in older people. Aside from the skin, lipofuscin is found in big quantities in the neurons and heart muscles. DMAE acts by flushing lipofuscin out from the body.

Another age-defying effect of DMAE is its skin tightening action that slows down the inevitable natural sagging of the skin. Aside from plastic surgery, DMAE skin treatments seem to be among the most effective means to lift and tighten the appearence of facial skin.  It's hypothesized that this is because of DMAE’s cell-stabilizing ability, its boosting action on acetylcholine or its capability to banish lipofuscin from the body.

2. Mental/Intellectual Health
DMAE users claim to feel an improvement in their memory, concentration and intellectual functions. This supplement is a mild central nervous system stimulant that perks up moods and reduces sluggishness. An explanation for this is DMAE’s cell membrane stabilizing capability - which benefits not only the skin but also the brain functions. Another theory for the increase in brain activity and function is the rise in acetylcholine production with sustained intake of DMAE. A third theory speculates that DMAE can cross the blood-brain barrier better than choline because of its unique molecular structure.

Enhanced brain function is seen and felt in improved concentration, initiative and verbal facility, increased alertness and faster thinking abilities. Intelligence and learning capacity are further developed and expanded.

3. Physical Health
Long term use of DMAE produces great physical health improvement benefits. Since the increased production of acetylcholine results in higher energy levels, people taking DMAE report alleviation of chronic fatigue and better physical performance. DMAE is also believed to reduce DNA damage, act as an antioxidant to combat the free radicals, aid in the treatment of cardiovascular diseases, boost the immune system and lessen movement disorders in Parkinson’s disease. It also helps control tardive dyskinesia that afflicts people on long-term antipsychotic drug use. Best of all, studies on animals have shown that those taking DMAE supplements lived longer and the researchers are hopeful that this study will translate to human lives as well.

4. Psychological and Emotional Health Benefits
The first known use of DMAE was as supplementary therapy for children with ADD. Treatment with this natural drug form resulted in longer attention spans, less aggression and improved scholastic ability - sometimes even increasing IQ’s.

Other behavioral problems responded positively to DMAE, including reduction of apathy and an increase in motivation in patients suffering from depression, and improved behavior and brain function of children with Down’s Syndrome. It has a calming effect on people and concentration is increased in people with anxiety. It also makes people sleep sounder and have more lucid dreams, so that they wake up feeling rested and full of energy for the day ahead.

DMAE Dosage
Dosage for DMAE varies and there is no specific recommended dosage. A common dose is between 100-300 mg daily. Take the tablet or capsule with water, after eating and preferably in the morning. It will take about three weeks of taking DMAE before the initial results are noticeable and three months of continuous intake for best results. Also, with the availability of DMAE creams and lotions, using DMAE to firm facial skin is as convienent as applying the treatment before bed. DMAE is not recommended for people with epilepsy and bipolar disorders, however.

Conclusion
DMAE is used mainly for optimization of brain performance and enhancement of positive, upbeat moods. Brain functions including thinking, memory, learning and concentration also benefit from the long term use of DMAE. Based on studies, surveys and patient feedback, DMAE is a valuable and amazing tool for making brain functions higher. As a bonus, it also gives the user a younger look through clear, even-toned skin that retains its elasticity even at an older age.

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Vitamins to Increase a Woman's Sex Drive

By Marcelina Hardy, Staff Writer on Friday, August 12, 2011

Nutrition plays a role in how you look and feel, even when it comes to intimacy. Find out what the best vitamins are to help boost female libido.

If your response to sex is more often, “Ugh…” than “Oh Yeah!” you may be suffering from a diminishing libido. While it may be disheartening to admit this to even yourself, don’t think you are alone:

Between 30 to 50 percent of women suffer from a low libido^[1].

Sex isn’t supposed to be something you dread in life, it should be something that excites you and makes your life better. Losing your libido doesn’t mean it’s gone forever and it also doesn’t mean you have to go through extreme measures to get it back. There are natural ways to return your body back to the sex craved state it once was before life got in the way.

Understanding What Happened to Your Sex Drive
Before you learn about the vitamins you can take to increase your libido, it’s useful to understand why your sex drive has diminished. This way, you’ll have a better idea of how to attack the problem.

If you’re pre-menopausal, the biggest sex drive killers are negative emotions. Dr. Glenn D. Braunstein MD, endocrinologist and chair of the department of medicine at Cedars Sinai Medical Center in Los Angeles says that a woman’s sex drive is multidimensional and depression or any emotion can have a profound affect on it.

Depression and anxiety slow down many of your bodily processes, including sex hormone production. Even if you try to get in the mood by touch, your mind won’t send the signal to start the physiological process of getting you excited, which results in vaginal dryness or inability to orgasm.

If you are in the menopausal or post-menopausal stage, Dr. Steven Goldstein, professor of ob-gyn and NYU Medical Center in New York City reports the loss of ovulation can be the culprit to a lower libido.

Reduced estrogen levels may not be the only hormone that plays a role in a woman’s sex drive. Other hormones such as testosterone can also affect the libido. According to the MayoClinic, some women receive testosterone therapy to help increase sexual desire.

Vitamins to Boost Sexual Desire
Undergoing hormonal replacement therapy or taking prescription drugs can result in unwanted side effects. Instead, you may want to consider taking vitamins to help with depression, anxiety and hormone production.

• Vitamin E

Good Housekeeping magazine^[2] has a good tip about vitamin E. Break open a capsule and rub the gel on the vagina several times a week, even if you aren’t having sex. The gel will help lubricate the tissue and intensify sensation. Try using it during sex in place of K-Y Jelly or Astroglide.

• Vitamin C and D

Feeling good is essential to a good sex life. To keep yourself healthy, get adequate vitamin C and D. Not only do they help your body fight germs that make you sick, they also have mood enhancing properties, according to LiveStrong.com^[3].

• Vitamin B6

Aging women may want to consider taking vitamin B6 supplements because it could help lessen the dramatic shift of hormones caused by menopause (specifically estrogen and progesterone). This shift is what causes some post-menopausal women to lose their sex drive.

• Vitamin B2

If you’re experiencing vaginal dryness, try popping a vitamin B2 or riboflavin supplement. This can help your body restore its natural lubrication production.

• Vitamin B3

Women’s Health^[4] reports that research has found women who don’t have enough niacin or vitamin B3 in their uterus are unable to achieve an orgasm. This vitamin helps your adrenal glands’ production of sex hormones. It can also help dilate blood vessels so blood flows easier and faster, which increases arousal and pleasure.

ArginMax
The Journal of Sex and Marital Therapy published a study in 2001 that found that the nutritional supplement, ArginMax increases sexual desire and satisfaction. The main ingredient is an amino acid, L-Arginine, which supports blood vessel tone. The supplement also includes a combination of herbs that support sexual health.

Contact Your Doctor
While you may think vitamins are harmless, they can have drug interactions and you can overdose on some types. it’s always a good idea to contact your doctor whenever you start taking a new vitamin. Your doctor will be able to advice you further on the best course of action to take to help you achieve a sex life you desire.

Sources

1. ^[1] - Interesting Statistics About Women, Power-Surge.com
2. ^[2] - A Woman's Guide to Reviving Sex Drive, Good Housekeeping, GoodHousekeeping.com
3. ^[3] - Vitamins to Enhance Female Libido, Live Strong, LiveStrong.com
4. ^[4] - Vitamins To Increase Libido And Spice Up Your Love Life, Women's Health Network, Womans-Health.net

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Study Up On Back-to-School Vitamins

By Marcelina Hardy, Staff Writer on Tuesday, August 09, 2011

Sending your kids back to school means sending them back to an environment filled with sniffling, sneezing and hand slapping. Make sure you're sending your kids back with the best defenses possible. Get in the know right here.

Back to school season can also be back to cold season. With so many children around each other, germs run wild. The next thing you know, your child is home from school sniffling, with a fever and vomiting. This makes your child miserable, the teacher unhappy, your boss disappointed and you frustrated.

This year, get your children ready to fight those germs that are ready to make them sick. When you’re stocking up on folders, pencils and erasers, don’t forget the vitamins.

Vitamins to Improve Immune System Functioning

• Vitamin C

You knew this one would be part of the list! Vitamin C taken before a cold can strengthen the immune system to ward off colds, and taken at the onset of one it can help decrease the length and severity of the illness.

Children under six years of age should have 250 mg per day and those over six should have 500 mg. Dr. Sears, a leader in children’s health, recommends taking vitamin C supplements throughout the day rather than all of it once a day^[1].

• Vitamin E

Vitamin E is also important in immune functioning. It stimulates the production of killer cells, which attack germs and cancer cells. It also increases the production of B-cells, which are immune cells that produce antibodies that destroy bacteria.

While eating vegetable oils, nuts, and leafy green vegetables will give people enough of this vitamin, many children do not favor these foods. Children one to three years old need 9 IUs each day, ages four to eight need 10.5 IUs and nine to 13 year olds need 16.5 IUs, according to LiveStrong^[2].

• Vitamin D

A study in 2009^[3] found that vitamin D could protect individuals from the common cold and respiratory tract infections, especially those who have health concerns such as asthma and chronic lung conditions. In the winter, when most colds are running ramped among children and adults alike, vitamin D levels are also low because of the decreased time outdoors. If individuals do not make up for this loss with vitamin D enriched foods, deficiency occurs, which lowers the efficiency of the immune system. This is why it may be useful to supplement.

The Food and Nutrition Board recommends children and adolescents should have 600 IUs of vitamin D each day.

• Zinc

While not a vitamin, it is a mineral that's very important in immune function. Zinc increases white blood cell production. White blood cells release antibodies and attack infections. Some studies have shown that zinc supplements can lower the intensity and frequency of infections, however, too much of it can actually lower immune system functionality. According to Dr. Sears, zinc supplements may reduce the frequency of acute respiratory infections in children.

The Office of Dietary Supplements^[4] reports that children up to six months old should have 2 mg daily, children ages seven months to three years old should have 3 mg daily, children ages four to eight year olds should have 5 mg, and children ages nine and above should get 8 mg daily. These are dietary needs, so if a child eats enough zinc-enriched foods he may not need supplementation.

• Omega-3 Fatty Acids

Dr. Sears reports on a study in which children who took half a teaspoon of flax oil each day had less severe respiratory infections and were less absent from school compared to those who didn’t receive the supplement. Omegas 3s in flax oil increase the activity of phagocytes, which are white blood cells that eliminate bacteria.

Dr. Sears recommends taking vitamin E with essential fatty acids, because together they can really boost the immune system.

Consult Your Doctor Before Supplementation
Before you decide to give your child a supplement, contact your doctor. Some vitamins can interact with medications and cause side effects. It’s also important that your child’s diet is reviewed by a doctor. Vitamin overdose is possible and can cause illness.

Sources

1. ^[1] - 8 Foods that Boost Immunity, AskDrSears.com
2. ^[2] - Kids' Vitamins To Boost The Immune System & Fighting Colds, LiveStrong.com
3. ^[3] - CNN.com
4. ^[4] - Zinc, The Office of Dietary Supplements, The National Institute of Health, NIH.gov

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Libido Boosters Bolster Female Desires

By Carolyn Wick, Purchasing Team Lead on Monday, August 08, 2011

A drop in the female libido is as common as erectile dysfunction, yet it receives almost little or no attention in comparison. Find out the causes, symptoms and best ways to treat a flatlined female libido right here.

The decreased female libido, although not placed as much in the limelight as men’s erectile dysfunction, is nevertheless just as significant for women as ED is for men. Most women agree that their sexual desire is a complex thing. Its intensity, or a lack thereof, is dependent on a lot of factors - physical, psychological and emotional. Let’s take a closer look at these elements and see how each one of them affects the libido. By understanding the causes, women can take the appropriate steps to remedy their waning desires and will be in a better position to take control of their sexual lives.

By definition, hypoactive sexual desire disorder in women is characterized by a persistent lack of interest in sex, decrease in sexual arousal, difficulty or inability to achieve an orgasm and pain during sexual intercourse. Or, to cut to the chase, female sexual dysfunction occurs when a woman feels that she does not seek or enjoy sex as much as she used to, and she’s stressed about it.

At what point in a woman’s life does the decrease in the female libido become most pronounced?
While amorous desires fluctuate throughout her sexually active years, studies have shown that the period right after childbirth and the onset of menopause (usually at 50 years old and over) are the times in a woman’s life when her interest in sex diminishes.

It takes six months or more after delivery for the average woman to regain her pre-pregnancy sexual desires. A woman with kids under five years old and a career to pursue and who comes home to be greeted by household chores waiting to be done is also less likely to think about having sex than her same age counterpart with less responsibilities. Menopause affects the woman not only in the physical sense but also in her perception of her womanhood. The drop in estrogen production in the body results in a decreased sexual drive coupled with drying vaginal tissues due to the loss in lubrication. In addition, the emotional blow of menopause, in which the woman sees her body image as poor, makes her shrink from sex more often than not.

What causes the decrease in the female sexual desire?
While men are easily turned on by a sexy image, it takes more than visual impact for women to get their juices flowing. Sexual arousal in women, or even just the initial desire, can be dampened by physical issues. Age is the most common reason for this occurrence, mainly because of the hormonal changes that come with aging and menopause. Chronic diseases and the medications used to treat them are another factor. High blood pressure,diabetes, cardiovascular diseases and arthritis are just some, to name a few. Anti-hypertensive drugs, anti-depressants and birth control pills have been known to curb sexual appetite in women.

Psychological causes for a lowered sex drive is prevalent among women. Anxiety and depression, a stressful work or home life, perceived poor body image resulting from post pregnancy and breast feeding and a history of abuse all contribute to sexual dysfunction in women.

Emotional concerns play a significant role in the rise and fall of the female libido. Relationship issues are major points that women consider important, and a loss of interest in sex follows if there is a feeling of emotional disconnection or intimacy with one’s partner. Other relationship concerns include unresolved conflicts, lack of communication and breach of trust due to infidelity.

What are the treatments available for decreased female libido?
There are several pharmacological remedies for female sexual dysfunction. Some have passed the FDA standards while others are still in the research stage. Hormone replacement therapy for menopausal women has been around for years. By replacing the natural hormones that the body stops producing at menopause with synthetic ones, the body hopes to revert back to its pre-menopause status. However, HRT has several risks, among them increased predisposition to strokes, blood clots and deep vein thrombosis. Fibanserin is another generic drug component that promises to restore women’s sex drive. Research on its effectiveness is still being undertaken, however. Fibanserin and testosterone therapy still have to be approved by the US Food and Drug Association.

A safer alternative to pharmacologic interventions are the natural female libido enhancers. Homeopathy has been gaining in popularity because it subscribes to the belief in the efficacy of products made from natural sources. There have been testimonies attesting to their effectiveness. FDA approval is not required since these products are not considered pharmaceutical but are mixes of natural ingredients that have been proven to deliver results with little or no side effects.

These ingredients come from herbal extractions that have aphrodisiac effects, like ginseng, Yohimbe herb, cordyceps, damiana and horny goat weed. There is also the famous Spanish fly, or cantharides, which if taken as instructed has a power-boosting effect.

Natural female libido enhancers come in many forms, but they have one main objective and that is to stimulate sexual desires and responses that may have been negatively affected by physical or psychological causes.

There are sprays, topical creams and gels that are applied to the sexual organ. They function by inducing blood flow, thus lubricating the vaginal tissues and lessening dryness in that area. There is increased sexual response after a few days’ application.

There are also female libido enhancement pills made from natural herbal ingredients. These pills come in the form of tablets, capsules and soft gels. They encourage blood flow to the vagina to improve natural lubrication. The herbal components also aid in balancing the hormones and stabilizing mood swings, all moving towards the restoration of sexual desires and attaining orgasms.

A diminished female libido can affect the quality of relationships and emotional health - and it's so common that two out of five women will experience it in their lives. As a smart and modern female, it's up to you to find ways to deal with this malady before it totally ruins your relationship with your partner. Read about the different natural treatments that a lot of women have sworn by and be like them. Take control of your life and pave the way for truly satisfying intimate times with the one you love.

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Shop Like a Bee: Look for Color in Your Foods

By Michael Angelo, Senior Editor on Thursday, August 04, 2011

Mom used to tell you to eat your greens but don't ignore all the other colors of the rainbow.

Most people recognize the need of a healthy, well-balanced diet. It’s also important to recognize that each fruit and vegetable contains important properties, which are often identified by their color. The expression, "eat a rainbow of color" aptly states the need to include a variety of fruits and vegetables in the daily diet.

Florescent Fruits
Orange and yellow are vibrant colors, and they appeal to the eyes and taste buds equally. Just one sweet, juicy orange is loaded with vitamin C and contains 52 mg of calcium. Additionally, an orange contains potassium, magnesium, phosphorus, iron and zinc. Nature has gifted us with many other orange and yellow fruits including the nectarine, peach, apricot, mango, cantaloupe and pineapple, and each of these florescent fruits is a vitamin and mineral gold mine. Eat these fruits raw to receive the full value of their essential nutrients.

Vibrant Vegetables
Bright orange and yellow vegetables add color to our food and give life to our immune system. Free radicals and their damaging effects don't stand a chance in the battle with these power-packed nutrients. Colorful vegetables also contain beta-carotene, lycopene, magnesium, potassium, flavonoids, calcium and vitamin C. Carrots, sweet potatoes, yellow and orange peppers, squash, pumpkin and sweet corn are some of the delicious orange and yellow vegetables you should be regularly cycling in and out of your daily diet.

Nutrient Benefits of Orange and Yellow Foods

1. Vitamin C - This vitamin plays a major role in good health. It enhances the immune system, contributes to a healthy cardiovascular system and is a deterrent for cancer and stroke. Every day scientists are discovering new ways vitamin C contributes to overall health. 
2. Beta-carotene - The health-enhancing attributes of beta-carotene are many, including attacking free radicals, enhancing of the immune system function and contributing to a healthy reproductive system.
3. Flavonoids - Acting as antioxidant “protectors” is the important work of flavonoids. In addition to being found in fruits and vegetables, flavonoids are also found in tea and wine, and combining vitamin C with flavonoids helps protect the body from food-borne illnesses.
4. Lycopene – Much of the color in red, orange and yellow fruits and vegetables comes from lycopene. It’s an important antioxidant, which may assist in preventing some types of cancer. A 1995 study at Harvard University suggests lycopene is linked to a decreased risk of prostate cancer. 
5. Potassium – In addition to being an important mineral for heart function, potassium also contributes to kidney, nerve and digestive health. This mineral contributes greatly to overall health by keeping muscles strong, controlling blood pressure and regulating the bowels. 
6. Calcium – Natural calcium is a critical mineral for bones and teeth, and it contributes greatly to the overall health of the body. Recent studies suggest calcium deficiencies are becoming more and more widespread, even among the most industrialized nations of the world, so getting enough calcium has never been as pressing as it is now.

The orange and yellow colors in fruits and vegetables add beauty to our food and vitality to our health. Including a colorful and sufficient amount in your diet will supply your body with essential vitamins, minerals and antioxidants needed for overall good health. So the next time you're at the grocery store take a stroll past the produce and take a note of all the colors in front of you.  Not all vegetables are green and there's no more reason to be looking at fruits and vegetables in terms of black and white.

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Lose Weight with Help from HCG

By Michael Angelo, Senior Editor on Wednesday, August 03, 2011

It's safe, all natural and very effective. The HCG diet is all the rage right now but before you start it yourself you should know exactly what makes HCG a modern day weight loss wonder.

One of the newest trends to hit the dieting world is HCG.  It’s being called the miracle cure for obesity that’s all natural and offers real results fast.  HCG is a hormone called “human chorionic gonadotropin” that's made naturally in the body.  A woman’s body produces it when it’s making the placenta during pregnancy.  It’s also the indicator that’s used in pregnancy tests.  Recently, scientists have found that it may help with weight loss.

HCG And Weight Loss
Studies have shown that HCG has an effect on an area of the brain called the hypothalamus.  This area controls your breathing, heart rate, metabolism and other involuntary functions.  Research suggests when stimulated by HCG, the hypothalamus sends signals to the body telling it to release calories in the fat cells.  These calories store nutrients, and when they’re released they can circulate through the bloodstream.  What this means is that it allows your body to more efficiently use the calories it takes in.

Is HCG Weight Loss For Real?
While some people who have taken HCG supplements swear that they’ve finally found the solution to their obesity problem, some say that it’s just more snake oil.  They point out the fact that people get mixed results from taking the hormone.  While some shed pounds daily, others find that it doesn’t produce any effect at all.

What some people don’t realize is that just taking HCG isn’t enough.  They must also stick to a diet that restricts the intake of calories.  This diet is necessary because you need to be burning what you have stored in fat cells and not storing more.  You can find all kinds of information online about the ideal diet, along with cookbooks and recipes so that you don’t starve yourself.

Are There Side Effects To HCG?
HCG is an all natural weight loss method so there’s no risk of serious side effects.  However, some people suffer a little when they first start the calorie-restricted diet.  People report moodiness, headaches and hunger during the first few days of the diet because they’re used to eating more calorie-rich foods.  Day four is the average turning point – if you can make it that far, your body is fully adjusted to the restricted diet.

Does It Really Work?
If you want to see how fast and effective the HCG diet is, you only have to look at reviews online.  On average, the diet takes off a couple of pounds per day.  Some reviewers have reported 15 pounds or more lost in a week.  Others reported beneficial side effects like raised energy levels and less appetite even after they went off the program.

How To Get The Best Results Out Of HCG
The HCG diet is a fast and effective way to take off the pounds but you’ve got to stick to eating right to make it work.  This is the biggest challenge for most people, but once they overcome it, the pounds start coming off.  It’s recommended that if you want to try this innovative diet, you find some cookbooks, recipes and meal plans online.  These can help you lose weight and also eat meals that are tasty and fulfilling.

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Use a Food Journal to Count More than Calories

By Michael Angelo, Senior Editor on Tuesday, August 02, 2011

Keeping a food journal is a practical, effective to help lose weight, and with tablets and smart phone around it's easier now than ever to start. Here's what your journal should include.

Food journals are the tools of serious health professionals around the globe.  They're easy to maintain, easy to analyze and easier than ever to start.  The App Store currently lists more than 40 different food journal apps alone, ranging from fast food specific calorie counters to complete lifestyle changing software.  Calorie Counter by MyNetDiary, for instance, is a free App Store application that makes keeping a food journal incredibly easy and fast with its huge database of foods and meals.  It includes daily breakdowns of dietary intakes, gives exercise tips, creates charts and - the eVitamins favorite feature - allows users to input and track all of their vitamins and supplements.  Short of building a visual, daily food pyramid to show you what you've been eating, there's not much this app doesn't do.

But the success of food journals doesn't depend completely on modern technology.  Food journals have been around long before touch screens, and there's no shame in using a yellow legal pad or a pocket notebook to keep track of the things you're putting in your body - in fact, some people prefer the freedom and privacy.  As long as your food journal is used habitually and honestly, and as long as you're keeping track of the right things, there's no reason why a food journal can't be written out in cursive or chicken scratch.  Here's a few pointers to help get you started.

Quantity
Estimate the size, volume, weight and/or the quantity of the foods you eat.  Obviously half of a hamburger has less calories than a whole hamburger, but less obvious are variances in sides, extras and serving sizes.  For example, trying to measure the amount of salad you ate in terms of "half" or "whole" is completely dependent on the serving size of the meal itself.  Use actual numbers when you can, and try to use measurements that you know and recognize easiest.  It may not be in your second nature to know the exact weight of the cucumber you just ate, but writing down that you ate about 3" or six slices is better than no using measurement figure at all.

Don't Forget the Little Guys
Unless you're eating purely raw foods, chances are you're using condiments, garnishes, glazes, dressings and other little guys in every meal.  Don't forget about these items when you're updating your journal.  One serving (two tablespoons - remember, use numbers that you understand) of Kraft ranch dressing has about 150 calories, and that needs to be written down in addition to the meal itself.  Did you sprinkle croutons or cheese on that salad?  Write it down.

And don't think that all of these little guys are bad either; a salad can come with carrots and tomatoes in it too, after all.  Just try to be as complete as possible when you're taking it all down, and always look for ways to improve the little guys in your life.  Writing it down will make it easier to see where you can cut back on calories and will help you think about using margarine instead of butter or oil and vinegar instead of salad dressing.

Time and Length of the Meal
Don't forget to make a note of the time you ate and the time it took you to finish.  You've heard that eating slower actually makes you feel fuller and this is where you'll see the proof.  Treat your meals like you would treat your workouts, establish a base and work from there.  If you know that you're eating your lunch in 15 minutes but that it's also a disproportionate size meal given the time of day, then try to slow your meal time down a few minutes.  The extra time could translate directly into calories saved and writing it down makes it easy to see.

The time of day is important as well and it should be noted too.  Your body will metabolize foods faster when you've been up and active for a few hours, so it makes sense that meals eaten within the first ten minutes of waking up should keep you feeling fuller longer than the same meal eaten at 6 p.m.  Again, just writing all of the data down makes these variables easier to track and tweak.

Detail the Scene
Did you eat your lunch on a park bench or in the break room?  Was it relaxed or rushed?  Were you on a date at the time?  Who were you with?

These are details that matter in a food journal because, even if it's subconscious, the environment is a factor that can change the way you eat and the foods that you eat.  Nobody goes to a first date and asks for the fattiest, greasiest item on the menu, but that's pretty much the only way guys will eat on football Sundays during the season.  Detailing the scene around you helps flesh these variables out and lets you know that going to the seafood buffet with your buddy might not be the best way to stick to your diet.

Social or Solitary?
Eating with different people will easily affect the way you eat, as will eating all by yourself.  It's completely normal to want to get some alone time while you eat your meals but don't let yourself get sloppy.  People who eat mostly by themselves tend to eat like nobody is watching, and thus have no real accountability other than to themselves.  Eating in company can offer a subtle reminder that it's not proper to eat an entire large pizza in one sitting, or that an 18-inch sub is meant to be shared.

What Else Is Happening?
Sometimes other things will affect your meal too.  A crying baby is going to instinctively make you want to eat faster but pleasant conversation will slow things down a bit too.  Watching TV, reading, music, people watching - these are all variables that need to be noted.  Eating lunch with a loquacious coworker at the table next to you can really damper your whole lunch, but then again so could complete silence.  Mealtime Zen depends on your own personal preferences and noting the events around you in your food journal will help you see what conditions you're drawn toward.

How's Your Mood?
Among the most important items worth noting in your food journal is your mealtime mood.  Were you contented, frustrated, lonely or elated?  Did you start the meal one way and change halfway through?  What do you think made you feel the way you did?

Comfort foods are called that because they're comforting to eat, and if you're feeling down then you might find yourself eating the same foods time and time again.  Being mindful of your mood will help point out the foods and meals that you revert to when you want a little TLC.  Sometimes these foods aren't all that bad - and it's ok to spoil yourself occasionally - but too much of anything is never a good thing.  Keep an eye on the foods that you're eating when you feel your worst and the ones you eat when you feel your best, you may be surprised to see that there's some overlap.

Hints For More Accurate Food Journal Entries
When working on a food journal, it’s important to maintain your usual habits throughout, unless otherwise instructed by a doctor or nutritionist.  Even as you become more conscious of your habits, it’s important to follow through with them in order to really see how certain behaviors can turn out to be helping or hindering your goals.

To that end, it’s also important to record everything consumed on all of the days that the food journal is being kept.  Writing down meals and snacks as they’re being eaten makes it much easier to remember even the smallest snacks.  Doing a total recall at the end of the day is far more difficult and is likely to be far less accurate, which is why it’s essential to keep your food journal on hand at all times.  Just remember that it's most important to be truthful and accurate in your food journal.  Even if the journal is for your own peace of mind, blanks, gaps and lies are only going to hurt your progress.

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