| TODAY'S DATE Oct. 7
BREAKFAST Food (include all foods and amounts): 1 cup mini raisin-filled shredded wheat
1 cup 2% milk
1 cup coffee with 2% milk
and 1 packet artificial sweetener
MOOD Great! A busy day ahead, but I feel good.
LUNCH Food (include all foods and amounts) Tuna fish salad on roll (approximately 4 oz.
tuna mixed with 2 Tbsp. mayonnaise),
lettuce and tomato
1 apple
MOOD Fine. Work is hectic, but lunch with Judy was fun.
DINNER Food (include all foods and amounts) 4 oz. grilled chicken
1 cup steamed green beans
2 cups salad with 2 Tbsp. Russian dressing
1 baked potato with 3 Tbsp. sour cream
MOOD Peter and I "discussed" the remodeling
costs over dinner.
SNACKS Food (include all foods and amounts) 3 cups light microwave popcorn
1 cup vanilla swirl ice cream
MOOD Tired, but fine.
Number of glasses water consumed: 4 Number of minutes aerobic exercise: 0 Type of exercise: Number of minutes strength training: 0 Medication (type/quantity): 0 Vitamins (type/quantity): 1 multivitamin Number of hours slept last night: 7 HOW I DID TODAY How well I met my food and fitness goals; handled periods of stress, boredom and other moods; and how I plan to cope better next time: Not bad, considering I was tired and
dinnertime wasn't so pleasant.
I've got to skip that 3:00 ice cream break
at work.
TOMORROW'S GOALS/SPECIAL CHALLENGES Stressful periods I anticipate--parties, restaurant dining and so forth--and the ways I intend to handle them: Tomorrow the boss is taking my
department to lunch. I have to be extra
careful with the butter and bread
basket!
OTHER NOTES TO MYSELF Additional words of advice/encouragement/praise: I can't wait to get started on my exercise
program! I'm determined to make this my
last diet ever!
WEIGHT (record only once weekly) 147 lbs.
MEASUREMENTS (record only once weekly) Bust/Chest: 39" Waist: 291/2"" Hips: 381/2"" Thighs: 23"" | Notes: * Shredded Wheat is a great choice! Good source of fiber.
* Try 1% low-fat or skim milk to cut fat even more.
* Could use some fresh fruit--how about an orange? * Next time, make it whole- grain instead of white bread.
* Turkey would've been a better choice than tuna. If preparing at home, substitute low-fat mayo. * Apple: Filling and good source of fiber. * Chicken's a great choice, provided you don't eat the skin. * Steaming: Terrific. A great way to retain vitamins and minerals. * Next time, choose the low-fat or fat-free kind of Russian dressing. * Potato is a good source of fiber and vitamin C, but swap the sour cream for the low-fat kind or fresh herbs. * Check out the amount of fatin popcorn--light may not necessarily mean low in fat. * Try ice milk or sorbet instead of ice cream. * Try for 6 to 8 glasses of water a day. * A 20-minute walk would've been good. * Shoot for two exercise sessions per week. | 
