| TODAY'S DATE Oct. 7
BREAKFAST Food (include all foods and amounts) 1 bagel with 2 Tbsp. butter
Black coffee
MOOD Could've used another couple of hours
of sleep!
LUNCH Food (include all foods and amounts) Turkey club sandwich--4 oz. turkey and 2
slices bacon on 3 slices white bread
Handful of french fries
1 cup coleslaw
MOOD All hell broke loose at the office;
tense all day.
DINNER Food (include all foods and amounts) 8-oz. broiled veal chop
1 cup brown rice with sautéed onions
2 cups salad with vinegar and herbs
MOOD First time to finally unwind!
SNACKS Food (include all foods and amounts) 1 bran muffin
1 beer (12 oz.)
Handful of pretzels
MOOD Bushed.
Number of glasses water consumed: 8 Number of minutes aerobic exercise: 15 Type of exercise: Running up and down three flights of stairs at work
Number of minutes strength training: 0 Medication (type/quantity): 4 chewable Pepto-Bismol tablets
Vitamins (type/quantity): 1 Theragram multivitamin with minerals;
1 tablet (500 mg.): vitamin C
Number of hours slept last night: 51/2 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: I probably ate too much, but the stress
has been unbelievable lately.
TOMORROW'S GOALS/SPECIAL CHALLENGES Stressful periods I anticipate--parties, restaurant dining and so forth--and the ways I intend to handle them: Big presentation at 8:00. I'll have a good
breakfast first (and I'll skip the conference
room Danish).
OTHER NOTES TO MYSELF Additional words of advice/encouragement/praise: I should've done this before, but better late
than never! Jane's going to be a real help to
my diet.
WEIGHT (record only once weekly) 188 lbs.
MEASUREMENTS (record only once weekly) Bust/Chest: 48"" Waist: 38"" | Notes: Swap the butter for a thin layer of cream cheese or, better yet, jam. Hold the bacon! Try nutrient-rich
whole-wheat bread or pita. Have a baked potato instead of fries.
Drain the cole slaw to remove some of the mayo. Better yet, have some tomato or cucumber slices.
Broiling's good; next time cut back an ounce or two on the veal. Brown rice: Great selection! More nutrients and fiber than white rice. Try to limit oil used to sauté. Salad with vinergar and herbs: Tastes great, no fat! Bran muffin: Uh-oh--loaded with fat and sugar. What about a toasted whole-wheat English muffin topped with some jam? Beer: mpty calories. Better to have a light beer or sugar-free iced tea. Pretzels: Good snack, if they're the unsalted kind. Water: Terrific! You're right on target. Running up stairs: A good "lifestyle" workout. Add walking or active sports, plus a strength-training program. Pepto Bismol: Try eating more slowly and in relaxed settings as much as possible. Need to get more rest. | 
