The Journal

It took me several weeks of doing the warm up to realize that the food journal is crucial for success.  If you are struggling to keep your journal stay with it, as you start to develop your healthy habits it will be easier.  You will begin to know the calories of your favorite healthy foods you will start to see patterns of eating that you need to work on.  Remember to write food, calories, exercise and time plus any observations about you have about YOU! 

Sample:

Food:                                   Calories:        Time:    Exercise:                              

Breakfast: loaded oatmeal                     270                   9:00           

                                                                                  10:00         walk/30 min.
Snack:

Lunch: tuna salad, mini bagel                 320                  1:00

Snack: wheat thins                                130                  3:00

Dinner: chicken, rice mixed vegetable      400                 6:00         

popcorn                                                110                  7:30                      Calorie Total : 1230

oops I forgot my morning snack tomorrow I'll apple it.  I want to eat breakfast earlier and drink more water too.  I am proud of myself for getting my walk in and not over snacking at night I rule!

The more you "just do it" the more your journal will become a healthy habit for you.

Remember to celebrate your efforts Just keep striving and you’ll get there.

Have a happy healthy day