bridgetgirl

Okay gonna find some way to implement food journaling here, this is what to expect when reporting ladies and Chuck, lol I mean gentlemen!

Focus on Numbers
If you want to track your fat and calorie intake, be sure to keep a nutrient guide book handy or use the food database at the great Web site Cyberdiet.com. Don't have a book you can take with you? Draw a chart in the front of your food diary notebook with the foods you eat most often and then refer to it each time you record those foods.

Now, create a column for the name of the food and the required number of columns for each of the nutrients you will track. Divide the columns into section according to meal and/or time of day. Don't cheat yourself by not writing down everything including what you drink and snack food you may pick up without even thinking about it. Office birthday parties are especially tricky traps!

Then at the end of the day, add up your totals. Compare them to your goal totals. Your dietician or weight loss program has probably recommended a certain number of fat grams, calories, etc. Please don't berate yourself if you have gone over your goal. Remember, you are taking this one day at a time.

Focus on Portions
If you are not interested in keeping tally of your fat and calories, try writing down how much you eat. If you can't figure out where your extra weight is coming from, it may be that you are overeating and don't know it. If you sit down with a whole bag of chips and finish them off, that's one thing. But perhaps you're taking the chips out in handfuls - maybe you don't realize you're eating the whole bag! Keeping track in a food diary will help you to be honest with yourself. You can fool some of the people some of the time, but you can fool yourself all the time if you try hard enough!

Focus on Feelings
If your focus is more on the reasons why you eat the way you do, you may want to spend more reflective time on your diary. After you have eaten, write down why you ate (hunger, boredom, etc.) and how you feel afterwards (guilty, deserving, etc.). You may want to create a scale from 1 to 4 showing how bad your craving was. Perhaps you should make note of the time you overeat so you can plan to arrange other activities in the future that will take your mind off of food.

Here are some examples of questions you may want to answer when you eat:


How were you feeling before you ate?
Did you feel "gut hunger?"
Who were you with?
Did you eat hurriedly or calmly?
Can you recall everything you ate?
Did you eat normal portions?
Were you doing an activity while you were eating?
How do you feel now (e.g. satisfied, healthy, guilty)?
Overall was this a positive or negative eating experience?
By looking at your emotions and the reasons why you were eating, who you were with, what you were doing, etc. you will be able to assess whether or not you are giving in to binge eating, emotional eating or if you have a habit of eating among certain people, etc. These points are key if you find you gain or hit plateaus and can't quite figure out where the weight is coming from.
When you see everything you can do with a food diary, there's no reason not to do one! Get started right now! You don't have to wait for a special day or a special meal. Just do it.

Good luck with your new food diary.

__________________
J.Bridget Fisher aka koi-pea
2/9/04 lap 5'11"
298/172

Find me on face book using this email; bridgetgirl@msn.com

"People will argue with you that getting what you want in life isn’t something you can learn, if you’re destined to be one of the worlds winners as opposed to one of its perpetual whiners, its because you have been born with the right talents and temperament and have a big dose of self-esteem, ambition, and good judgment." Kate White

bridgetgirl

If your disclipined enough, but a food scale and start measuring foods.
Okay maybe under personal stories we can start keeping an online food journal to check into. print up extra stuff to track at home and then record if your away from the computer on weekends!

Okay step 1:


Start Date:________

My Current Weight:___________

My Goal Weight:___________

My Health Goals:____________________________________
__________________________________________________ _
__________________________________________________ _
__________________________________________________ _
__________________________________________________ _
__________________________________________________ _
__________________________________________________ _
__________________________________________________ _

__________________
J.Bridget Fisher aka koi-pea
2/9/04 lap 5'11"
298/172

Find me on face book using this email; bridgetgirl@msn.com

"People will argue with you that getting what you want in life isn’t something you can learn, if you’re destined to be one of the worlds winners as opposed to one of its perpetual whiners, its because you have been born with the right talents and temperament and have a big dose of self-esteem, ambition, and good judgment." Kate White

bridgetgirl

6AM to Noon
Food___________________________ Calories_________ ____________
Food___________________________ Calories_________ ____________
Food___________________________ Calories_________ ____________
Food___________________________ Calories_________ ____________
Food___________________________ Calories_________ ____________
Food___________________________ Calories_________ ____________
Beverage_______________________ Calories_________ ____________ ounces
Beverage_______________________ Calories_________ ____________ ounces
Beverage_______________________ Calories_________ ____________ ounces


Noon to 6PM
Food___________________________ Calories_________ ____________
Food___________________________ Calories_________ ____________
Food___________________________ Calories_________ ____________
Food___________________________ Calories_________ ____________
Food___________________________ Calories_________ ____________
Food___________________________ Calories_________ ____________
Beverage_______________________ Calories_________ ____________ ounces
Beverage_______________________ Calories_________ ____________ ounces
Beverage_______________________ Calories_________ ____________ ounces


6PM to Midnight
Food___________________________ Calories_________ ____________
Food___________________________ Calories_________ ____________
Food___________________________ Calories_________ ____________
Food___________________________ Calories_________ ____________
Food___________________________ Calories_________ ____________
Food___________________________ Calories_________ ____________
Beverage_______________________ Calories_________ ____________ ounces
Beverage_______________________ Calories_________ ____________ ounces
Beverage_______________________ Calories_________ ____________ ounces


Midnight to 6AM
Food___________________________ Calories_________ ____________
Food___________________________ Calories_________ ____________
Food___________________________ Calories_________ ____________
Food___________________________ Calories_________ ____________
Food___________________________ Calories_________ ____________
Food___________________________ Calories_________ ____________
Beverage_______________________ Calories_________ ____________ ounces
Beverage_______________________ Calories_________ ____________ ounces
Beverage_______________________ Calories_________ ____________ ounces



Today's Totals

Calories__________
Servings of fruits and/or vegetables__________ (5 to 9 servings per day)
Servings of whole grains or cereals__________ (at least 3 servings per day)
Servings of dairy or calcium foods__________ (3 servings per day)
Servings of proteins__________ (2 to 3 servings per day)
Servings of healthy fats__________ (for example, omega-3 EFAs, Olive Oil)
Ounces of water or fluids__________ (goal_________ ounces per day)
Notes:

__________________
J.Bridget Fisher aka koi-pea
2/9/04 lap 5'11"
298/172

Find me on face book using this email; bridgetgirl@msn.com

"People will argue with you that getting what you want in life isn’t something you can learn, if you’re destined to be one of the worlds winners as opposed to one of its perpetual whiners, its because you have been born with the right talents and temperament and have a big dose of self-esteem, ambition, and good judgment." Kate White

bridgetgirl

You can break down foods like this if ya like:

Food______________________ Calories____ Carbs____ Fat____ Protein____
Food______________________ Calories____ Carbs____ Fat____ Protein____
Food______________________ Calories____ Carbs____ Fat____ Protein____
Food______________________ Calories____ Carbs____ Fat____ Protein____
Food______________________ Calories____ Carbs____ Fat____ Protein____
Food______________________ Calories____ Carbs____ Fat____ Protein____
Beverage__________________ Calories____ Carbs____ Fat____ Protein____
Beverage__________________ Calories____ Carbs____ Fat____ Protein____
Beverage__________________ Calories____ Carbs____ Fat____ Protein____

__________________
J.Bridget Fisher aka koi-pea
2/9/04 lap 5'11"
298/172

Find me on face book using this email; bridgetgirl@msn.com

"People will argue with you that getting what you want in life isn’t something you can learn, if you’re destined to be one of the worlds winners as opposed to one of its perpetual whiners, its because you have been born with the right talents and temperament and have a big dose of self-esteem, ambition, and good judgment." Kate White

bridgetgirl

This Week:________ to __________

Daily Calorie Goal___________


Total Calories
Monday___________
Tuesday__________
Wednesday________
Thursday_________
Friday___________
Saturday_________
Sunday___________


Daily Carbohydrate Goal___________ grams

Total Carbs
Monday___________
Tuesday__________
Wednesday________
Thursday_________
Friday___________
Saturday_________
Sunday___________


Daily Protein Goal___________ grams

Total Protein
Monday___________
Tuesday__________
Wednesday________
Thursday_________
Friday___________
Saturday_________
Sunday___________


Daily Fats Goal___________ grams

Total Fats
Monday___________
Tuesday__________
Wednesday________
Thursday_________
Friday___________
Saturday_________
Sunday___________


Daily Fiber Goal___________ grams

Total Fiber
Monday___________
Tuesday__________
Wednesday________
Thursday_________
Friday___________
Saturday_________
Sunday___________


Daily Fluid Goal___________ ounces

Total Fluids
Monday___________
Tuesday__________
Wednesday________
Thursday_________
Friday___________
Saturday_________
Sunday___________




Notes:____________________________________________ _
__________________________________________________ _
__________________________________________________ _
__________________________________________________ _


Goals for Next Week:________________________________
__________________________________________________ _
__________________________________________________ _
__________________________________________________ _

__________________
J.Bridget Fisher aka koi-pea
2/9/04 lap 5'11"
298/172

Find me on face book using this email; bridgetgirl@msn.com

"People will argue with you that getting what you want in life isn’t something you can learn, if you’re destined to be one of the worlds winners as opposed to one of its perpetual whiners, its because you have been born with the right talents and temperament and have a big dose of self-esteem, ambition, and good judgment." Kate White

Jeanie

You Rock Sister!!! :d :d :d

__________________

Lap Dr. Callery
July 7, 2004
Savanna Annmarie was born on 10/14/2008

bridgetgirl

If it seems like alot of info, or too much to record just take the bits and pieces that you feel are important to YOU! Add a column or record for vitamins, exercise, etc! The point is make a plan, ie goal, implement and then make it work!

Best wishes everybody!

__________________
J.Bridget Fisher aka koi-pea
2/9/04 lap 5'11"
298/172

Find me on face book using this email; bridgetgirl@msn.com

"People will argue with you that getting what you want in life isn’t something you can learn, if you’re destined to be one of the worlds winners as opposed to one of its perpetual whiners, its because you have been born with the right talents and temperament and have a big dose of self-esteem, ambition, and good judgment." Kate White

coptergirl

Jeez, Bridget...you're on a great roll today!!!

__________________
Blessings,

Whitney
272/243/123.5/135
Highest/Pre-op/Current/Goal

GBS 3/7/06
Dr. Stanley Klein -Torrance, CA

Hernia Repair/Tummy Tuck 3/9/07!!!!

148.5 pounds and 64.5 inches gone forever!!

GOAL REACHED 2/6/07!!!

Ducksack Member#3! And TTBear Blondbear!!
www.myspace.com/horsegalwhit