Housekeeping: Welcome Aboard
What is the issue?
Tracking your food intake can feel overwhelming and tedious. Many of us have tried countless apps and methods, only to give up after a few days. But understanding what you're eating is crucial for making meaningful changes to your health and to meeting your objectives.
I've long been cautious about recommending food logs because the research on food logs tells me that my patients are very likely to over or underestimate their intake. This means I would be working with inaccurate information and potentially providing unhelpful advice or not seeing important patterns as a result.
Research shows that people often underestimate their food consumption by 10% to 45%, with people at higher weights, women, and older adults being more prone to underreporting. High-calorie foods are particularly likely to be underreported or not reported at all.
What do you think? What do you already know?
Before we dive in, take a moment to reflect on your past experiences with food tracking:
What challenges have you faced when trying to log your meals?
How has tracking (or not tracking) affected your awareness of your eating habits?
What would make food logging easier and more sustainable for you?
These questions will help you approach our Ship's Manifest with a fresh perspective, understanding its value in your journey.
What else would be good to know?
The Ship's Manifest, our term for your food log, inspired by the cargo records kept on ships. Just as a ship's captain needs to know what's on board to navigate effectively, you need to understand what you're "loading" into your body to steer your health journey.
RxFood is the app we use to maintain this manifest. RxFood is included for 12 weeks with your The Shift purchase. If you stay on as a monthly member, RxFood is included as long as you’re a member.
In The Shift, we've addressed this by using a tool we call the Ship's Manifest, powered by the RxFood app. Its photo-based logging reduces the bias of portion size estimation and the tendency to omit less healthy foods. The app's immediate, in-the-moment logging capability minimizes recall errors, while its user-friendly interface encourages consistent use. By focusing on patterns rather than exact calorie counts, RxFood sidesteps the pitfalls of precise numerical tracking, which can be particularly prone to error.
It's a clinical-grade tool designed to make food tracking as simple and insightful as possible.
Here's why it's different:
Simplicity:
You only need to take a picture of your food. The app does the rest. There is even an option to text it in!
Frequency:
We recommend tracking just three consecutive days per week. This gives us valuable data without overwhelming you. You can track more often if you prefer.
Focus:
While the app tracks various nutrients, we mainly focus on protein and fibre intake, aligning with our Protein + Fibre Crowd Out approach.
Insights:
Weekly reports help you understand patterns in your eating habits.
Integration:
RxFood can work with continuous glucose monitors for even deeper insights. Instructions on how to link your monitor are available in upcoming phases.
RxFood is designed to focus on the positive aspects of food tracking while minimizing potential risks for those with food anxiety, eating disorders, or perfectionist tendencies. Unlike traditional calorie-counting apps, RxFood emphasizes overall patterns and nutritional balance rather than strict numerical goals.
The app's picture-based logging reduces the obsessive behaviour of measuring every morsel, while the three-day-a-week tracking schedule prevents the all-or-nothing mindset common in perfectionism. By focusing primarily on protein and fibre, RxFood shifts attention away from "good" or "bad" foods, promoting a more balanced, non-judgmental view of eating.
The weekly summary reports provide a broader perspective, discouraging daily micromanagement of intake. Remember, in The Shift, we celebrate the practice of awareness over the pursuit of perfection. If you have a history of disordered eating or find food tracking triggering, please discuss this with your doctor or NP to ensure this approach is appropriate for you.
While no self-reporting tool is perfect, I believe RxFood offers the most accurate and user-friendly approach currently available, providing valuable insights without the common pitfalls of traditional food logging methods.
To set up your RxFood account:
Complete the activity below.
Activity 1:
Request Access to Your Ship’s Manifest
Fill out the form to request an invitation using the same email you used to purchase The Shift.
Check your email (including spam) for the invitation link. (NOTE: RxFood accounts are manually created, so please allow our team up to 48 business hours to activate your account and send your code — it’s usually way sooner.)
Download the app and create your account.
Start tracking on three consecutive days per week. Keep it simple by just picking the same three days per week so you can get one report per week.
How do I apply this right now? How do I explore this more?
When using RxFood:
Take a picture of each meal or snack.
Indicate if it's homemade (this helps with accuracy).
Don't stress about perfection – consistent effort is what matters.
Remember, the Ship's Manifest is different from your Captain's Log (your personal journal). The manifest tracks what goes in and out, while the log is for reflecting on your journey.
Watch one of the short overview videos of RxFood based on which app you will use:
You may stop reading the lesson and do the activity now or wait until the end of the lesson to do the activity in sequence.
Once you complete the lessons, the activities appear on their own pages so you can find them and repeat them anytime.
Activity 2:
Ship’s Manifest Checklist
The checklist will guide you through the process of setting up and using RxFood and helps you get started right away with a crucial tool for self-awareness. Quick logging features such as sms text messaging make it simple to track even on the go.
Once the Ship’s Manifest is up and running, you will start to notice a whole new level of awareness.
How do I bring it all together?
The Ship's Manifest (RxFood) is more than just a food diary. It's a tool for self-discovery and empowerment. By consistently tracking your intake, you're gathering valuable data about your eating patterns, nutritional balance, and how different foods affect you.
Remember, the goal isn't perfection. It's about building awareness and making informed choices. Your weekly reports will help you see trends and make adjustments aligned with your health goals.
As you use RxFood, consider how it complements your Captain's Log. While RxFood tracks the "what" of your eating, your journal can explore the "why" – your emotions, challenges, and victories along the way.
We're here to support you in this process. If you have any questions about using RxFood or interpreting your data, don't hesitate to bring them up in our monthly group sessions.
Your RxFood invitation will be emailed to you. Please check your spam and junk folders if you do not see it in your inbox.
How will I know if this is making a difference? How do I start noticing the changes?
As you use your Ship's Manifest, look for these signs of progress:
Increased awareness of your eating patterns
Better understanding of your protein and fibre intake
Insights into how different foods affect your hunger and energy levels
Ability to make more informed food choices
Alignment between your eating habits and your health goals
Remember, change happens gradually. Celebrate the small victories, like consistently tracking for three days or noticing a new pattern in your eating habits.
What is next?
Now that you've set up your Ship's Manifest, you're ready to start tracking. Remember, consistency is key. Stick to your chosen three days each week, and don't worry about being perfect. Every entry is a step towards better understanding and managing your health.
In our next lesson, we'll explore how to use your Captain's Log alongside your Ship's Manifest, creating a powerful combination for self-reflection and growth on your journey with The Shift.