Hello I'm Stella Metsovas. And today we're going to be talking about how to keep track of your eating habits on paper. During my years of being in private practice I found that recommending a journal or your favorite phone app allowed me to get a real glimpse of what people consumed. And more importantly their actual dietary habits. So many people were shocked to find that same craving and giving in or indulging happened at the same time everyday believe it or not. Or how about those that bought a bag of trail mix on Monday and by Wednesday the whole bag was gone because of their nighttime snacking. Your eating habits dictate the choices you make when selecting ingredients, how often you cook them at home. Or how often you go out to eat alongside alcohol consumption and many other eating habits you might not be aware of believe it or not. Now I don't necessarily value healthy eating by obsessively jotting down everything you eat. Clearly the Okinawans or the Southern Mediterraneans didn't keep dietary journals. And these are the two most healthiest dietary culture study today. But what if we live in a fast pace society that conveniently gives us access to all the food we want. And most of the time these foods are usually flavor rich, processed and fast foods. If you consider your dietary intake as being pretty healthy and want to identify areas to make it even better. Or to kick it up a notch as Emeril Lagasse says. Begin using a written journal or my personal favorite smartphone app like My Plate on LIVESTRONG.com.