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Lifetime Weight Control and Nutritional Balance

28 Days to Better Health
weight loss program

Frequently Asked Questions

About NutriMirror

  • What is NutriMirror?
  • What makes NutriMirror different from standard diet plans?
  • I'm on a diet program; can I still use NutriMirror?
  • Will NutriMirror give me an exercise program?
  • Why can't my children open an account and use NutriMirror?
  • Does NutriMirror™ send spam?
  • Will NutriMirror™ sell my email address?
  • Is the frequency of my logging important?
  • Membership

  • I don't remember my user name or password.
  • Can I change my password?
  • How do I change my user name?
  • How do I update my email address?
  • Can my husband and I share a membership?
  • Can I log my sons foods along with mine?
  • How do I cancel my membership?
  • When will my membership expire?
  • How do I update my user information?
  • Can I refer a friend?
  • Can I put my account on hold?
  • My Food Log

  • Why can't I find eggs?
  • How do I log food?
  • I can't find a certain food.
  • How much time should I be spending each day logging?
  • How do I add a new food?
  • How do I create a recipe?
  • How do I create a menu?
  • What is the Serving description?
  • What is the Serving size?
  • How do I delete a food entry from a past day?
  • How do I delete a food entry?
  • How do I change a food entry?
  • Why aren't there any menus in My Custom Menus?
  • Why aren't there recipes in My Custom Recipes?
  • What are My Favorite Foods?
  • What are My Recent Foods?
  • What are My Frequent Foods?
  • What is the difference between Recent and Frequent foods?
  • Why are some foods highlighted green?
  • Why are some foods listed in bold type?
  • Why are nutrient values colored red or green?
  • How do I edit a recipe?
  • How do I share foods?
  • I can't find McDonald's.
  • How do I take foods off my Favorites list?
  • Exercise

  • Why can't I log my step program?
  • How do I delete an exercise?
  • What are calories burned and net calories?
  • What do the locks on the Exercise log do?
  • Body & Profile

  • Why doesn't my actual weight match my predicted weight?
  • My diet plan calls for a different division of carbs, fat, and protein.
  • What is a reasonable rate of weight loss?
  • What is BMI?
  • What is meant by Projected Weight?
  • What is RMR?
  • Reports

  • Is it important for all my logging to be exact?
  • What is Energy Balance?
  • What is Calorie Balance?
  • What does the Reflection Analysis do?
  • Miscellaneous

  • What is NSV?
  • Are my diet and exercise logs available for anyone to see?
  • Can I have my doctor access my account?
  • Why do I keep getting logged out?
  • What does commercially prepared mean?
  • Should I consult my doctor before using NutriMirror™?

  • About NutriMirror

  • What is NutriMirror?
  • NutriMirror is an internet-based tool for managing behaviors that affect your health. NutriMirror is not a diet, but a system that provides the accurate behavioral feedbacks ("Reflections") that each individual needs to effectively assume personal responsibility for healthy weight and nutritional balance -two universal goals for good health.

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  • What makes NutriMirror different from standard diet plans?
  • Typical diet plans attempt to modify behavior through external input and direction. NutriMirror, on the other hand, modifies behavior by providing accurate feedback from your personal experience. The innovation and value of NutriMirror is that it reveals the measured impacts of your food and exercise choices in a single glance -- your nutrition facts reflection. Whenever you see your nutrition facts reflection numbers reported in green you are in balance; when reported in red, your attention is required. So long as you are able to measure the impacts of your personal choices you are in control and able to manage a healthy lifestyle. Personal experience, as the saying goes, is always the best teacher.

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  • I'm on a diet program; can I still use NutriMirror?
  • Absolutely. Studies show that self monitoring of your eating and exercise behaviors is one of the most important things you can do to meet your long term health goals. Using NutriMirror in conjunction with your diet program can be extremely beneficial in that NutriMirror can pinpoint specific nutritional shortcomings that might arise from changes in eating habits.

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  • Will NutriMirror give me an exercise program?
  • No. NutriMirror™ computes and reports the impact of all your elective exercises on your calorie balance---the crucial measurement for weight control.

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  • Why can't my children open an account and use NutriMirror?
  • Nutritional recommendations for children vary widely depending on age, gender, and growth stages. In addition, full-time monitoring of the eating activities of youngsters can be impractical, if not impossible. But keep in mind that by logging your own food and exercise habits, you learn key concepts and knowledge that your children will then learn from you. Change your own lifestyle, and your children will follow.

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  • Does NutriMirror™ send spam?
  • No. We do send helpful reminder emails to motivate our members, but users can opt out of receiving these messages at any time by visiting their User Info page.

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  • Will NutriMirror™ sell my email address?
  • We will not sell your email address.

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  • Is the frequency of my logging important?
  • Yes it is. Studies prove that the more frequently people log what they eat, the more successful they are at long term weight control. As a goal, try to keep your logging frequency higher than 75%.

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    Membership

  • I don't remember my user name or password.
  • If you have forgotten your password (or if you accidentally updated it to something you can't remember) it's easy to get back in. After trying to log in, click on the words "Need help?" that appear beneath the log in form. You'll be taken to a page where you can enter either your user name or your email. We will immediately send a new password to you at the email address we have on file. Log in with the new password, then change it to something you'll remember.

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  • Can I change my password?
  • Yes. Your password can be updated on the User Info page, located in the member section beneath the Profile menu.

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  • How do I change my user name?
  • Make a request through our Contact form or send an email to info@nutrimirror.com. If you send an email, your message must come from the email address associated with your account. Let us know what you'd like your new username to be, and if it's available we'll make the change.

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  • How do I update my email address?
  • From the Profile tab, click on User Info. Change what is needed and click update.

    Leave the password area blank unless you want to change it also.

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  • Can my husband and I share a membership?
  • Because NutriMirror™ relies on data and nutritional requirements that are unique to each individual, it is impossible for two people to share a membership and expect accurate results. Your husband needs to create his own account.

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  • Can I log my sons foods along with mine?
  • NutriMirror™ is set up to analyze one person's data per membership. If you combined your son's information with yours, the resulting nutritional recommendations would be wildly inaccurate for both of you.

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  • How do I cancel my membership?
  • To cancel your membership, send us a request through the Contact form or send an email to info@nutrimirror.com. In the subject line write "Cancel Membership" and include your contact information and log-in name. This email must be sent from the address associated with your account.

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  • When will my membership expire?
  • Your membership lasts indefinitely. However, accounts that are inactive for a period of six months will be automatically deleted. We first send an email with a two-week warning, and if the account is not accessed during that time, all data is removed and nonrecoverable. Of course you can always create a new account at any time.

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  • How do I update my user information?
  • Correcting your name, email address, and even gender and birthday is easy. From the Profile menu in the member section, click on User Info. If you update information on this page, be sure to leave the password field blank (it is already set with your password) unless you want to change your password. Make sure that your gender and birthday information are correct, since this information is important for calculating various numbers on the site.

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  • Can I refer a friend?
  • We always welcome new members, the more the merrier.

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  • Can I put my account on hold?
  • The NutriMirror™ system is always here, and is designed to accommodate a missed day or even a week. If you "fall off the wagon" for a while we do encourage you to come back and resume your efforts, we'll be here.

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    My Food Log

  • Why can't I find eggs?
  • If you cannot find eggs or some other food, try shortening the name: try egg instead of eggs, or strawber instead of strawberries.

    When searching the food database you have a few options. You can type in the food you require without selecting categories or choose a group and subcategory and then type the food you are looking for.

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  • How do I log food?
  • Adding Foods to your log:
    When you click the Add Food to Log button you will be taken to a simple form that lets you search the database. You can begin typing immediately in the Search box, or you can first narrow your search by selecting a food category or subcategory. (For information on the Search Type menu, see our Advanced Logging tutorial.)

    As soon as you begin typing in the Search box, you should begin to see your search results in the form below. Continue typing to narrow your search. If you receive a message that no results match your search, try widening your search with less restrictive search terms ("egg" instead of "eggs," for example). If the food you need is unavailable in our database, we've made it easy for you to add foods.

    When you find the food you want, select it by clicking on the small round button beside the food name. Nutritional details for the food will appear below. Note also that some foods in the search results are highlighted. This is for easy recognition of foods you have previously added to your logs.

    Use the form beside the nutrition label to change the quantity of the food and to add it to your log. Mark the Breakfast, Lunch, Dinner, or Snacks buttons to change the entry to a different meal of the day.

    You can perform multiple searches without reloading the page, and add as many foods at a time as you like. The foods will appear in the Added To Log column, and you can select any of them to edit or delete. When you have finished adding foods, click the View Log button to return to the food log.

    Back at the days food log, you will see that all of the new foods have been added and are now displayed in a format that shows caloric and nutritional details in an easy to understand format. In the Meal Total row the numbers are added to show the values for the entire meal. Numbers are highlighted in red or green to indicate whether your daily totals for a nutrient have met or exceeded your recommended dietary allowance.

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  • I can't find a certain food.
  • If you cannot find a certain food, widening the search criteria generally helps: try egg, rather than eggs. Another tip is to search by typing in the manufacturer's name, this will bring up a list of all foods by that manufacturer.

    Also, try typing in the food you require without selecting a category or a subcategory, simply type the food you are looking for.

    If you still can't find a food in our database, we've made it easy to add it through our New Food feature (look for it under the Food menu).

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  • How much time should I be spending each day logging?
  • Once members build up a personal data bank of their most frequent food choices and become familiar with the various logging tools, they can expect to spend no more than 10 to 20 minutes of logging time each day.

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  • How do I add a new food?
  • As you begin to use the system, you will likely come across packaged or restaurant foods that are not yet included in our database. Fortunately, in most cases this is an easy fix. The packaged foods that you buy in the store will come with a nutrition facts label that supplies the information you need. Use the New Foods page (look for it in the drop-down menu under Foods) to transfer this information from the food label to the database.

    After entering the food name, select a category and subcategory for the food. Then fill out the form as completely as possible using the information from the label. (Restaurants often supply this information on their web sites if there is no packaging with the food.) If the label is incomplete for certain nutrients, leave the field blank. If a weight (grams or ml) is not given for the serving size tick the N/A box. Click here for a detailed explanation of the difference between serving size and serving description.

    Our form also includes additional nutrients that are volunteered by some food labels. If this information is available, go ahead and enter it. Otherwise just leave this part of the form blank. Be careful here, though: some labels report this information at %, while others use mg, g, or µg, depending on the nutrient. Make sure you've selected the correct unit of measure.

    When all the information is added, click the Submit button and double-check your entries on the next page. If everything is correct, the item is now available for you and those you share foods with to add to your food log.

    The new entry will remain hidden to the public until it is reviewed by the administration. If the entry is found to be correct and you have indicated that the food can be shared with the general public, it shall be. The food will remain private if the administration has not been able to verify the nutritional information, if the entry is incorrect, or if the entry is a duplicate of an item already in our database. Private foods remain available to the users who entered them and to the friends and family on their Shared Foods list.

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  • How do I create a recipe?
  • Recipes are created and edited the same as menus. However, one thing to note is that once a recipe has been added to your food log, you will no longer be able to edit the details for that recipe.

    To create a recipe, first click the appropriate Edit button on the menus & recipes page. Use the form to create a new recipe name. The name of the recipe will appear in the list below. Then click the recipe name you wish to edit.

    Adding foods to your recipe is just like adding foods to your food log. As you add foods to your recipe, they will be listed on the right. Select the round button to view the food's nutritional details or to adjust its quantity in your recipe.

    At the bottom of your recipe's ingredients list, you can select a button to view the total nutritional details of a serving of your recipe. You can also change the name of the recipe, or change the number of servings the recipe provides.

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  • How do I create a menu?
  • To create a menu or recipe, first click the appropriate Edit button on the menus & recipes page. Use the form to create a new menu name. The name of the menu will appear in the list below. Then click the menu name you wish to edit.

    Adding foods to your menu is just like adding foods to your food log. As you add foods to your menu, they will be listed on the right. Select the round button to view the food's nutritional details or to adjust its quantity in your menu.

    At the bottom of your menu's ingredients list, you can select a button to view the total nutritional details of a serving of your menu. You can also change the name of the menu, or change the number of servings the menu provides.

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  • What is the Serving description?
  • The serving description is how you choose to explain the portion size of a food. For example: if you are entering a cookie, the serving description could be 1 each, 1 piece, or 1 serving. If you are entering a frozen meal, the serving description could be 1 each or 1 serving.

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  • What is the Serving size?
  • The Serving size (weight/vol)-grams or ml, is the actual measure of the food by serving.
    For example: if you are entering oatmeal cookies, the nutrition facts label would give you the serving description first -2 cookies (you would input the serving description as 2-each or 2-piece), then it will give you the weight of those 2 cookies -26g (you would input that as 26 grams because the monitor only accepts grams or ml for weight).
    If a weight for the serving is not given (this does happen) make sure to check the NA box next to the serving size category. If the NA box is not marked the calculations will not be correct.

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  • How do I delete a food entry from a past day?
  • Begin on your Food Log page. Click the date on the calendar that the food was entered. Now click the food you wish to delete or update. The food will appear at the top of the page along with options to edit the entry, move the entry to a different meal or delete it completely.

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  • How do I delete a food entry?
  • Begin on your Food Log page. Click the date on the calendar that the food was entered. Now click the food you wish to delete or update. The food will appear at the top of the page along with options to edit the entry, move the entry to a different meal or delete it completely.

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  • How do I change a food entry?
  • Begin on your Food Log page. Click the date on the calendar that the food was entered. Now click the food you wish to update or delete. The food will appear at the top of the page along with options to edit the entry, move the entry to a different meal or delete it completely.

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  • Why aren't there any menus in My Custom Menus?
  • Most likely it's because you haven't created any menus. Menus are created by each member for ease in logging. For example, if you regularly eat a breakfast that consists of, coffee with cream, oatmeal with brown sugar and a glass of orange juice, you can create a menu called Oatmeal Breakfast. When you log your daily food, you simply record Oatmeal Breakfast rather than searching for each individual item.

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  • Why aren't there recipes in My Custom Recipes?
  • Most likely it's because you haven't created any custom recipes. Recipes are created by each member for ease in logging. For example, if you regularly eat a lunch that consists of, turkey and swiss on whole wheat, you can create a recipe called Turkey & swiss sandwich. When you log your daily food, you simply record Turkey & swiss sandwich rather than searching for each individual item.

    Custom recipes help cut down on search time while logging and because recipes are combined into one entry it allows for better reporting on your Reflection Analysis.

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  • What are My Favorite Foods?
  • "My Favorite Foods" are the foods you want to easily access. For people that regularly eat the same items, this is a valuable short-cut feature. Place food choices in your favorites category by ticking the square box next to the food name. They will remain in your favorites category until you delete them.

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  • What are My Recent Foods?
  • These are the thirty foods you have most recently added to your log.

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  • What are My Frequent Foods?
  • These are the foods you have logged more than any others.

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  • What is the difference between Recent and Frequent foods?
  • "My Recent Foods" is a list of the thirty foods you have most recently added to your log. "My Frequent Foods" is a list of the thirty foods that you have logged more than any other.

    The two lists will often be similar. Use whichever you prefer.

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  • Why are some foods highlighted green?
  • This is for easy recognition of foods you have previously added to your logs.

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  • Why are some foods listed in bold type?
  • Data for these foods was taken from the USDA nutrient database, rather than from the manufacturer's label. In general, foods listed in bold type in your search results have more complete nutrient profile in the database, meaning that we know the values for additional nutrients such as folic acid and potassium, etc. This information is often not available on the standard Nutrition Facts label.

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  • Why are nutrient values colored red or green?
  • Numbers are highlighted in red or green to indicate whether your daily totals for a nutrient have been met or exceeded your recommended dietary allowance.
    Green means you are within the recommended range; Red means your attention is required.

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  • How do I edit a recipe?
  • If the recipe has not been logged to a day, click on the recipe name to be taken to the edit page. You cannot edit a recipe if it has already been used in a log because this would change the data everywhere the recipe had been used. However, you can "copy" the recipe and edit (new name, new ingredients, etc.) this new version.

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  • How do I share foods?
  • If you would like to share your entries (not your food log, but your menus, recipes, and new database foods) with another person, simply enter their username in the area given on the Shared Foods page within the Foods tab.
    An email notification will be sent to the user and they can click a check box to agree. If they want to share their foods with you, they do the same thing from there end.

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  • I can't find McDonald's.
  • Check your spelling and punctuation; the ('s) is necessary.
    Did you use the drop-down menus for category and sub-category? These help narrow your search. Choose Restaraunt, and McDonald's, then type the food item you are looking for.

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  • How do I take foods off my Favorites list?
  • Un-check the box next to the food in the My Favorite Foods list.

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    Exercise

  • Why can't I log my step program?
  • At this point we do not have a way to log step programs; however we do offer a number of ways for you to enter your speed and distance walked and with this information you can calculate your calories burned.

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  • How do I delete an exercise?
  • Click the exercise in your log; you will be taken to an edit form where you can change the total time spent exercising. If you want to delete the exercise all together, reset the time to 0.

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  • What are calories burned and net calories?
  • Calories Burned is the total calories burned while exercising. Net Calories is the total calories burned during your exercise session beyond what you would have normally expended during that time period. For example, say you exercised for 30 minutes, burning a total of 150 calories. Your body would have expended 32 of those calories whether you had exercised or not. So your net difference — the number added to your total calories expended for the day — is 118 calories. Many calorie calculators don't give this information, but we think it's important.

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  • What do the locks on the Exercise log do?
  • When using method two to add an exercise to your food log, we automatically calculate the third of three variables (speed, distance, or time) when you enter any two. However, you will sometimes find that our system tries to change a variable (your time, for example) when you want it to change your speed. In that case, enter your time correctly, then click the lock box for time. Now enter your distance, and the system will compute your speed correctly.

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    Body & Profile

  • Why doesn't my actual weight match my predicted weight?
  • Here are a few things to consider:

    Take a closer look at your logging habits to make sure you are accurately recording the foods you've eaten and exercises performed, and that you are not forgetting any entries.

    A person's body weight can fluctuate by several pounds or more during a single day. For best results, it's a good idea to consistently record scale weight when you get up in the morning — before you've added the extra weight of clothes, breakfast, etc.

    Double-check your lifestyle activity settings to make sure you have accurately describe the intensity level of your daily, routine activities.

    Remember, it's the long-term trend that matters, not any individual change of one or two pounds.

    If your food, exercise, and occupation entries are complete and accurate and yet there is still a consistent difference between projected and actual weights, you might consider adjusting the number for your resting metabolic rate. Or, check with your primary healthcare provider to see if you can get a more accurate machine reading of your metabolism.

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  • My diet plan calls for a different division of carbs, fat, and protein.
  • NutriMirror™ relies on USDA Dietary Guidelines for recommended daily nutrient intake levels. Recommendations for percentage of calories from the following sources are:

    • Carbohydrates 45-65%
    • Protein 10-35%
    • Fat 20-35%

    However, we do allow you to adjust these numbers. Visit the Diet Preferences page. You'll find a link to it on the Goals & Settings page under the Profile menu. You can change these numbers as often as you wish, and return to the default recommendations at any time.

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  • What is a reasonable rate of weight loss?
  • Do not lose in excess of 10% of your total body weight over a six month time period. Try to set weight loss plans that call for weekly losses between .5 to 2 pounds per week. Generally, the slower the rate of loss the more sustainable the plan will be.

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  • What is BMI?
  • Your BMI is a number derived from your weight and height as an indicator of overall body fat. While BMI numbers may be misleading for persons with unusually high or low muscle mass, in general a person with a BMI between 18.5 and 25 is considered to have a "normal" body mass index.

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  • What is meant by Projected Weight?
  • We have estimated that this will be your actual weight on your goal day if you maintain your recent net calorie balance trend. This number is an estimate based on highly variable factors, so don't take it too seriously. The most important reading is the trend of actual scale weight.

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  • What is RMR?
  • RMR = Resting Metabolic Rate.
    This is the number of calories you would burn if you remained at rest for an entire day.

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    Reports

  • Is it important for all my logging to be exact?
  • Your goal is to create accurate reflections of your behaviors so that you make the best possible choices. That means that logging accuracy (food measurements) and logging frequency are important. However, the world does not fall apart if you miss a day or if you make some incorrect portion estimates along the way. Close is better than the alternative ... nothing at all.

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  • What is Energy Balance?
  • The net difference between calories you have taken in and calories you have burned is your calorie balance, or energy balance, which determines whether you lose, gain, or maintain weight.

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  • What is Calorie Balance?
  • Your Calorie Balance (or energy balance) is the difference between the calories you take in through your diet and the calories your body expends through metabolism, lifestyle, and exercise. When you take in more than you expend, you gain weight; when you expend more than you take in, you lose weight. Expend the same number of calories you take in to maintain your current weight.

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  • What does the Reflection Analysis do?
  • This report allows you to review any part of your history with detailed analysis for a wide range of nutrients. The three labels on your Nutrition Facts Reflection page represent nutrients YOU have received from Foods & Supplements, Foods only and Supplements only. Nutrients reported in your reflection can be accessed for a detailed analysis of that nutrient in your diet, complete with a list of the foods you've eaten, ranked according to the amount of that particular nutrient each food provided to your diet. The numbers in this report refer to the sum total of YOUR actual diet, with daily value recommendations specific to YOUR nutritional needs.

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    Miscellaneous

  • What is NSV?
  • Non Scale Victory!

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  • Are my diet and exercise logs available for anyone to see?
  • Your information is password protected, and your password is stored in an encrypted format on our servers, so only you know it. Your personal information can only be accessed with your password.

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  • Can I have my doctor access my account?
  • Sure, you would simply give him your username and password. When you want to stop information sharing, just change to a new password.

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  • Why do I keep getting logged out?
  • You haven't set your preferences to keep you logged in yet. From the Profile tab click on User info. On the lower half of the page you will see this:
    Log me in automatically on this computer ... tick the YES circle.

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  • What does commercially prepared mean?
  • These are foods that have been prepared in a commercial kitchen or facility to be sold to the public.

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  • Should I consult my doctor before using NutriMirror™?
  • If you have a condition that requires special care or specific nutritional guidance you should use NutriMirror™ only in coordination with your primary care provider. Before ever undertaking any major lifestyle changes you should always consult with your doctor.

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    Link To NutriMirror

    Use the following code to add a link to this page to your own web site or blog:

    <a href="http://nutrimirror.com/faq.php" title="Frequently Asked Questions about the NutriMirror system">Frequently Asked Questions about the NutriMirror system</a>

    Or use the following code to link directly to NutriMirror's front page:

    <a href="http://www.nutrimirror.com" title="weight loss community">NutriMirror</a>

    ©2007 NutriMirror ®


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