Creation of journal 4/30/16

Diet Journal Groundwork

• I don't care to consume more than 2000 calories per day unless stated otherwise to lose weight.
• I will go to the refrigerator and be patient enough to write a meal plan for the day or week, which will be realistic so that I won't end up changing my mind during the day.
•  I will make sure that whenever I write a grocery list, it is healthy and it includes the entire household.
•  My plan is to follow a realistic diet schedule that is easy to follow.
•  Determine if I am really hungry in terms of the foods I eat (per meal).
•  I will write down trigger foods or drink.
•  Read and write down nutrition labels so that I can track down the specific health contents of my foods.
•  Be specific; write down times, trigger foods, nutrition, meals, and portions.
•  I will shorten the grocery list.
•  Do an inventory of the foods that I will consume for the next day, week, 2 weeks, or month.
•  I will also write down the number of carbs per meal per day. 

Food journal
Example (revised)--4/29/16
Meal: Lunch
Time: 11 AM-11:30 AM
Food and drink consumed: cheeseburger and fries with soda (be specific)
Calories: 1800
Carbs: 22
Location: Fast food restaurant
Reflection: Include any improvements that need to be strengths including trigger foods and amounts, for example.

Food journal based on diet goals and how I created the food journal in the first place.--4/30/16
Meal: Lunch
Time: 11 AM-11:30 AM
Food and drink consumed: cheeseburger and fries with soda (be specific)
Calories: 1800
Carbs: 22
Location: Fast food restaurant
Reflection: Include any improvements that need to be strengths including trigger foods and amounts, for example.

Meal: Breakfast
Time: 8:30 AM - 9:00 AM
Food and drink consumed: 2 boiled eggs, 3 links turkey bacon, 3 sausage links, 1 piece of wheat toast
Calories: 590
Carbs: 45
Fiber: 8 grams
Location: Home
Amount of water an other drinks consumed: 8 oz. glass orange juice , 16 oz. water
Reflection: reflections about the size of the foods in terms of servings

Revised food journal entry

Meal: A
Time: B AM/PM
What I ate or drink? C
Number of calories: D
How much or number of ounces: E
Location: F
Carbs: G
Feelings and thoughts: H
Right: I
Wrong: J

I don't care to consume more than 2000 calories per day unless stated otherwise to lose weight.
I will go to the refrigerator and be patient enough to write a meal plan for the day or week, which will be realistic so that I won't end up changing my mind during the day.
 I will make sure that whenever I write a grocery list, it is healthy and it includes the entire     household.
 My plan is to follow a realistic diet schedule that is easy to follow.
 Determine if I am really hungry in terms of the foods I eat (per meal).
 I will write down trigger foods or drink.
 Read and write down nutrition labels so that I can track down the specific health contents of my foods.
 Be specific; write down times, trigger foods, nutrition, meals, and portions.
 I will shorten the grocery list.
 Do an inventory of the foods that I will consume for the next day, week, 2 weeks, or month.
 I will also write down the number of carbs per meal per day. 


Food journal
Example (revised)
Meal: Lunch
Time: 11 AM-11:30 AM
Food and drink consumed: cheeseburger and fries with soda (be specific)
Calories: 1800
Carbs: 22
Location: Fast food restaurant
Reflection: Include any improvements that need to be strengths including trigger foods and amounts, for example.

Plan re-post from 4/25/16

Plans and guidelines for me to follow...simple, huh?...or not?
Daily diet plan and Guidelines

Meal: A
Time: B AM/PM
What I ate or drink? C
Number of calories: D
How much or number of ounces: E
Location: F
Carbs: G
Feelings and thoughts: H
Right: I
Wrong: J


I don't care to consume more than 2000 calories per day unless stated otherwise to lose weight.
I will go to the refrigerator and be patient enough to write a meal plan for the day or week, which will be realistic so that I won't end up changing my mind during the day.
 I will make sure that whenever I write a grocery list, it is healthy and it includes the entire     household.
 My plan is to follow a realistic diet schedule that is easy to follow.
 Determine if I am really hungry in terms of the foods I eat (per meal).
 I will write down trigger foods or drink.
 Read and write down nutrition labels so that I can track down the specific health contents of my foods.
 Be specific; write down times, trigger foods, nutrition, meals, and portions.
 I will shorten the grocery list.
 Do an inventory of the foods that I will consume for the next day, week, 2 weeks, or month.
 I will also write down the number of carbs per meal per day.



Daily Exercise Plan and Guidelines

Time: A
Specific exercise: B
Mindset before exercise: C
Mindset after exercise: D
Equipment: E
Reflections for exercise: F
Calories burned: G
Pulse: H
Time limit of exercise: I
Actual time of exercise: J
Number of sets: K
Reflections: L

Consider schedule for week.
Consider how much time to exercise.
Consider what exercises I am able to do.
Consider the time of day when to exercise.
Consider my mindset period.
Consider my health.
Consider if I am in need of equipment for said exercise such as shoes or weights.
Consider the length of the actual exercise.
Consider if I am able to exercise that long.
Consider why I think exercise, in my mind, is still somewhat drudgery.
Consider what my own motivation is to exercise.
Consider my emotional and physical state during exercise.            
Consider how I am supposed to gauge how much work I have done.
Consider my results and not forget to log them.
Consider the number of times to exercise per day.

Plans and guidelines for me to follow...simple, huh?...or not?

Daily diet plan and Guidelines

Meal: A
Time: B AM/PM
What I ate or drink? C
Number of calories: D
How much or number of ounces: E
Location: F
Carbs: G
Feelings and thoughts: H
Right: I
Wrong: J

• I don't care to consume more than 2000 calories per day unless stated otherwise to lose weight.
• I will go to the refrigerator and be patient enough to write a meal plan for the day or week, which will be realistic so that I won't end up changing my mind during the day.
•  I will make sure that whenever I write a grocery list, it is healthy and it includes the entire     household.
•  My plan is to follow a realistic diet schedule that is easy to follow.
•  Determine if I am really hungry in terms of the foods I eat (per meal).
•  I will write down trigger foods or drink.
•  Read and write down nutrition labels so that I can track down the specific health contents of my foods.
•  Be specific; write down times, trigger foods, nutrition, meals, and portions.
•  I will shorten the grocery list.
•  Do an inventory of the foods that I will consume for the next day, week, 2 weeks, or month.
•  I will also write down the number of carbs per meal per day.  

Daily Exercise Plan and Guidelines

Time: A
Specific exercise: B
Mindset before exercise: C
Mindset after exercise: D
Equipment: E
Reflections for exercise: F
Calories burned: G
Pulse: H
Time limit of exercise: I
Actual time of exercise: J
Number of sets: K
Reflections: L

• Consider schedule for week.
• Consider how much time to exercise.
• Consider what exercises I am able to do.
• Consider the time of day when to exercise.
• Consider my mindset period.
• Consider my health.
• Consider if I am in need of equipment for said exercise such as shoes or weights.
• Consider the length of the actual exercise.
• Consider if I am able to exercise that long.
• Consider why I think exercise, in my mind, is still somewhat drudgery.
• Consider what my own motivation is to exercise.
• Consider my emotional and physical state during exercise.              
• Consider how I am supposed to gauge how much work I have done.
• Consider my results and not forget to log them.
• Consider the number of times to exercise per day.

Food Journal entry 4/21/16

Meal: Breakfast
Time: 8:45 AM
What I ate:1 large banana and 1/2 cup almonds
Location: Home
Calories:460
Carbs: 43
Drink consumption: 8 oz. coffee
Reflection: I admit that despite the fact that I didn't have breakfast, it could have increased the amount of foods that I consumed.  The meal was more or less a brunch instead of a lunch, but I have trouble keeping my portions small.

Meal: Snack 1
Time: 1:45 PM
What I ate:1 large banana and 1/2 cup almonds
Location: Home
Calories:460
Carbs: 43
Drink consumption: 8 oz. coffee
Reflection: I admit that despite the fact that I didn't have breakfast, it could have increased the amount of foods that I consumed.  The meal was more or less a brunch instead of a lunch, but I have trouble keeping my portions small.

Meal: Lunch
Time: 2:20 PM
What I ate:2 quarter pound hamburgers, 1 oz. potato chips
Location: Home
Calories:1260
Carbs: 48
Drink consumption: 40 oz. sweetened powdered drink
Reflection: I did eat too much as far as portions of sweet and other processed foods.

Meal Snack 2
Time: 3:30 PM
What I ate: 2 slices almond coconut cake
Location: Home
Calories: 750
Carbs: 34
Drink consumption: 8 oz. coffee
Reflection:  Need to be careful to consume that many sweets in one serving.

Meal: Dinner
Time: 2:20 PM
What I ate: quarter pound hamburger
Location: Home
Calories:630
Carbs: 20
Drink consumption: 10 oz. sweetened powdered drink
Reflection: N/A

Meal Snack 2
Time: 7:10  PM
What I ate: 1 slices almond coconut cake
Location: Home
Calories: 375
Carbs: 17
Drink consumption: 10 oz. sweetened powdered drink
Reflection: N/A

Daily Totals:
Calories:  3935
Carbs: 205
How much or number of ounces: 60 oz. powdered drink + 24 oz. coffee
Location: Home
Overall Summary: I should have consumed fewer portions of food and drank more water. That could be a good way to flush out fat and be consistent

Food and diet journal for 4/20/16

Meal: Breakfast
Time: N/A
What I ate or drink? N/A
Number of calories: N/A
Carbs: N/A
How much or number of ounces: N/A
Where eaten or drank:  N/A
Reflection: I do not eat breakfast because I ran errands and I did not take the time to eat any food or drink anything.  My advice is to consume at least something for breakfast for it is the most important meal of the day.

Meal: Lunch
Time: 12:30 PM
What I ate: 2 large pancakes, 3 Tbsp. margarine, 1 freshly made pork sausage pattie, 3 slices bacon, and 1/4 cup pure maple syrup
Location: Home
Calories: 700
Carbs: 49
Drink consumption: 40 oz. unsweetened Kool-Aid
Reflection: I admit that despite the fact that I didn't have breakfast, it could have increased the amount of foods that I consumed.  The meal was more or less a brunch instead of a lunch, but I have trouble keeping my portions small.

5:00  pm
Reflection: Not a meal, but I have consumed 16 oz. water and 10 oz. coffee.  At the time I just woke up, but I realize I should have eaten.


Meal:  Dinner
Time: 7:20 PM
What I ate: 2 large pancakes, 3 Tbsp. margarine, 1 freshly made pork sausage patty, and 1 cup pure maple syrup
Number of calories: 1455
Carbs: 282
How much or number of ounces: 10 oz. coffee + 16 oz. water
Where eaten or drank:  Home
Reflection: It is a trigger food.

9:39 PM
Ounces consumed: 16 oz. water
Reflection: It isn't a meal.  I did not eat the sizable portion of 1/4.  I consumed 1/2 which would fill up just as well.


Daily Totals:
Calories:  3275
Carbs: 406
How much or number of ounces: 40 oz. powdered drink + 20 oz. coffee +  48 oz water
Location: Home
Overall Summary: I should have consumed fewer portions of food and drank more water. That could be a good way to flush out fat and be consistent.

Reflection on my Daily Food and Diet blog

Meal: Breakfast
Time: 8:33 AM
What I ate or drink? 2 slices of wheat toast, 1/3 cup raisins, 1 orange, 1 apple
Number of calories: 370
Carbs: 44.5
How much or number of ounces: 20 oz. coffee + 16 oz. water
Where eaten or drank:  Home
Reflection: I wasn't sure if what I ate this morning was enough. However, it was a healthy meal.

Meal: Snack 1
Time: 12:40 PM
What I ate or drink? 1.5 cup ice cream
Number of calories: 330
Carbs:51
How much or number of ounces:16 oz. water
Where eaten or drank:  Home
Reflection: I wasn't sure if what I ate this morning was enough. However, it was a healthy meal.

Meal: Snack 2
Time: 2:35 PM
What I ate or drank: 25 potato :
Number of calories: 250
Carbs: 8
How much or number of ounces: 20 oz. water
Where eaten or drunk: Home
Reflection: I am not well..fully.  I also should have eaten in moderation.

Meal: Lunch
Time: 2:40 PM
What I ate or drink? 1.5 cup macaroni salad
Number of calories: 660
Carbs:129
How much or number of ounces:16 oz. water + 30 oz. coffee
Where eaten or drank:  Home
Reflection: I wasn't sure if what I ate this morning was enough. However, it was a healthy meal.

Meal: Snack  3
Time: 2:35 PM
What I ate or drank: 25 potato :
Number of calories:470
Carbs: 24
How much or number of ounces: 20 oz. water
Where eaten or drunk: Home
Reflection: I am not well..fully.  I also should have eaten in moderation.

Meal:Dinner
Time 5:50 PM
What I ate or drink? 5 cup macaroni salad
Number of calories: 220
Carbs:43
How much or number of ounces: 0 oz.
Where eaten or drank:  Home
Reflection: It was not enough of what I have consumed.

Meal: Snack 4
Time: 5:54 PM
What I ate or drink? 3 cup ice cream
Number of calories: 660
Carbs: 360
How much or number of ounces: 0 oz.
Where eaten or drank:  Home
Reflection: It is a trigger food.

Daily Totals:
Calories:  2960
Carbs: 564
How much or number of ounces:
Where eaten or drink: Home
Overall Summary: I consumed too much ice cream even in one setting.  The fact of the mutter is, that I should have eaten only less than one cup of ice cream.  One serving equals 110 calories worth, so it is the same as yesterday.

I did not add anything today because I just quit.  Everyday I seem to get overwhelmed.  Also, I just don't care is my way of saying I can eat whatever what I want.  I have no boundaries when it comes to the food that I eat or what I drink as well.  I have not sabotaged myself as far as I know.  I notice this happens after I lose weight.  I often take weight loss for granted.  The best thing for me to do is to identify what the trigger foods are.  I also think that the best thing for me to do is to actually take further action.  Writing is something I find cathartic.  It helps me understand what I am doing right and what I am doing wrong.  Now all I have to do is to not get overwhelmed or anxious mentally.  My desire is to take action.  However, my biggest fear is fear itself.  Also, losing weight as a diabetic is not easy, but it shouldn't be hard, either.  But for me, it is, until I realize that there are complications to have this condition.  I would not wish these complications on anyone, much less myself.  I have been, and still am, in conflict, but I have no idea why that is.  All I know is that while it is hard, I don't want to make losing weight and getting healthier should and will ultimately be, my goal.

Food Journal and Reflection for 4/18/15

Meal: Breakfast
Time: 8:33 AM
What I ate or drink? 2 slices of wheat toast, 1/3 cup raisins, 1 orange, 1 apple
Number of calories: 370
Carbs: 44.5
How much or number of ounces: 20 oz. coffee + 16 oz. water
Where eaten or drank:  Home
Reflection: I wasn't sure if what I ate this morning was enough. However, it was a healthy meal.

Meal: Snack 1
Time: 12:40 PM
What I ate or drink? 1.5 cup ice cream
Number of calories: 330
Carbs:51
How much or number of ounces:16 oz. water
Where eaten or drank:  Home
Reflection: I wasn't sure if what I ate this morning was enough. However, it was a healthy meal.

Meal: Snack 2
Time: 2:35 PM
What I ate or drank: 25 potato :
Number of calories: 250
Carbs: 8
How much or number of ounces: 20 oz. water
Where eaten or drunk: Home
Reflection: I am not well..fully.  I also should have eaten in moderation.

Meal: Lunch
Time: 2:40 PM
What I ate or drink? 1.5 cup macaroni salad
Number of calories: 660
Carbs:129
How much or number of ounces:16 oz. water + 30 oz. coffee
Where eaten or drank:  Home
Reflection: I wasn't sure if what I ate this morning was enough. However, it was a healthy meal.

Meal: Snack  3
Time: 2:35 PM
What I ate or drank: 25 potato :
Number of calories:470
Carbs: 24
How much or number of ounces: 20 oz. water
Where eaten or drunk: Home
Reflection: I am not well..fully.  I also should have eaten in moderation.

Meal:Dinner
Time 5:50 PM
What I ate or drink? 5 cup macaroni salad
Number of calories: 220
Carbs:43
How much or number of ounces: 0 oz.
Where eaten or drank:  Home
Reflection: It was not enough of what I have consumed.

Meal: Snack 4
Time: 5:54 PM
What I ate or drink? 3 cup ice cream
Number of calories: 660
Carbs: 360
How much or number of ounces: 0 oz.
Where eaten or drank:  Home
Reflection: It is a trigger food.

Daily Totals:
Calories:  2960
Carbs: 564
How much or number of ounces:
Where eaten or drink: Home
Overall Summary: I consumed too much ice cream even in one setting.  The fact of the mutter is, that I should have eaten only less than one cup of ice cream.  One serving equals 110 calories worth, so it is the same as yesterday.

Food journal and reflection for 4/17/16

Meal: Breakfast
Time: 7:38 AM
What I ate or drink? 2 slices of wheat toast
Number of calories: 140
Carbs: 24
How much or number of ounces: 20 oz. coffee + 20 oz. water
Where eaten or drank:  Home
Reflection: My breakfast was minimal, if not healthy at best.  It is supposed to be a much larger meal than this.

Meal: Lunch
Time: 3:12 PM
What I ate or drink?  1 cup of green beans, 3 oz. beef,
Number of calories: 485
Carbs: 154
How much or number of ounces: 4
0 oz. water
Where eaten or drank:  Home
Reflection: I have to measure the amount of food that I eat.

Meal: Snack 1
Time: 6:05 PM
What I ate or drink? 1.25 cup ice cream
Number of calories: 138
Carbs: 43
How much or number of ounces:  20 oz. water
Where eaten or drank:  Home
Reflection:1.25 cup of ice cream doesn't seem like much, but I didn't realize that one cup or 1.25 cup of everything would be so much.

Meal: Dinner
Time: 6:30 PM
What I ate or drank? 2.5 cups pineapple chunks
Number of calories: 230
Carbs: 78
Where eaten or drink: Home
Reflection: I should have split the the pineapple chunks into half cups.

Meal: Snack 1
Time: 6:50 PM
What I ate or drink? 2 cup ice cream
Number of calories: 220
Carbs: 40
How much or number of ounces:  20 oz. water
Where eaten or drank:  Home
Reflection: Two cups of ice cream doesn't seem like much, However, one cup of ice cream is too much as ice cream is a trigger food of mine. I didn't realize that one cup or the fact that more than 1 cup of everything would be so much.

Meal: Snack 2
Time: 7:08 PM
What I ate or drink? 4.25 cup ice cream
Number of calories:  468
Carbs: 43
How much or number of ounces:  20 oz. water
Where eaten or drank:  Home
Reflection:1.25 cup of ice cream doesn't seem like much, but I didn't realize that one cup or 1.25 cup of everything would be so much.

Daily Totals:
Calories:  2005
Carbs: 382
How much or number of ounces: 80 oz. water + 20 oz. coffee
Where eaten or drink: Home
Overall Summary: I consumed too much ice cream even in one setting.  The fact of the mutter is, that I should have eaten only less than one cup of ice cream.  One serving equals 110 calories worth.

Food journal and reflection for 4/16/16

Meal: Breakfast
Time: 7:38 AM
What I ate or drink? 1 orange, 1/4 cup raisins, 1 small apple, 2 slices of wheat toast
Number of calories: 380
Carbs: 14+18+28+24 = 84
How much or number of ounces: 20 oz. coffee
Where eaten or drank:  Home
Reflection: I have consumed a good, hopefully healthy breakfast.

Meal: Lunch
Time: 12:30 PM
What I ate or drink? peanut butter and preserves sandwich on wheat bread, 3 slices of bacon, and 30 potato chips
Number of calories: 870
Carbs: 149
How much or number of ounces: 20 oz. coffee
Where eaten or drank:  Home
Reflection: Ice cream is a trigger food that is difficult to eat in small portions.  Next time I will use a measuring cup.

Meal: Snack 1
Time: 4:25 PM
What I ate or drink? 2.75 cups Neopolitan ice cream
Number of calories: 330
Carbs: 47
How many or number of ounces: 10 oz. coffee
Where eaten or drank: Home
Reflection: I tend to eat ice cream in large portions, so I have to either not consume any more ice cream or measure it in terms of how much to consume.

Meal:N/A
Time:8:35 PM
What I ate or drink? water
Number of calories: 0
Carbs: 0
How many or number of ounces: 32 oz. water
Where eaten or drank: Home
Reflection: I drank a large portion of water, but there are benefits to drinking water.  It flushes out fat for one thing.  I realize that it is also best to drink water during or after a meal.

Daily Totals:
Number of calories: 1480
Number of carbs: 250
How much or number of ounces: 72 oz. water+  32 oz. coffee
Where eaten or drank:  Home
Overall summary: I have eaten trigger foods (ice cream) in large portions.  I don't feel bad about it, but I knew better.  I take full responsibility for how and what I consume.  I do consume a lot of carbs, which probably isn't good for diabetes.  

Food journal and reflection for 4/15/16

Meal: Breakfast
Time: 10;00 AM
What I ate or drink? Orange juice
Number of calories: 110
Carbs: 22
How much or number of ounces: 8 oz. juice
Where eaten or drank:  Home
Reflection: I should have eaten something for breakfast.

Meal: Lunch
Time : 11:30 AM-12:30 PM
What I ate or drink? Water
Number of calories: 0
Carbs: 0
How much or number of ounces: 16 oz.
Where eaten or drank: Home
Reflection:  While I am proud that I drank water, I should have eaten something.

Meal: Dinner
Time: 4:30 - 5:30 PM
What I ate or drink? 2 servings of French fries, grilled cheese sandwich, coffee, and water
Number of calories: 780
Carbs: 280
How much or number of ounces: 32 oz of coffee + 16 oz. water
Where eaten or drank: Home
Reflection: While I consumed more than I should have, I have baked the French fries, which is a good start.

Meal: Snack 1
Time: 7:30 PM
What I ate or drank: 2.5 cups of chunk pineapples + 32 oz. water
Calories: 220
Carbs: 26
How much or number of ounces: 32 oz. water
Where eaten or drank: Home
Reflection: While pineapple is healthy, it should have divided the can of fruit into sections.

Meal: Snack 2
Time: 9:00 PM
What I ate or drink: peanut butter crackers
Calories:  810
Carbs: 178
How much or number of ounces: 0 water + 8 peanut butter crackers
Location: Home
Reflection: Peanut butter crackers, homemade or packaged, are a trigger food that I need to eat in smaller portions or none at all.

Daily Totals:
Number of calories: 1920
Number of carbs: 700
How much or number of ounces: 72 oz. water+  32 oz. coffee
Where eaten or drank:  Home
Overall summary: The food that I prepared were not fried, which is good.  However, I have a problem consuming the amount of food in one sitting.

Food journal and reflection for 4/12/16

Meal: Breakfast
Time: 8;00 AM
What I ate or drink? Potato chips
Number of calories: 90
Carbs: 17
How much or number of ounces: 12 oz. soda
Where eaten or drank:  BTC Building
Reflection: At least I have eaten something for breakfast.  However, what I consumed was not healthy.

Meal: Lunch
Time: 2:30 PM
What I ate or drink? Cheerios
Number of calories: 700
Carbs: 150
How much or number of ounces: 12 oz. water + 32 oz. coffee
Where eaten or drank:  Home
Reflection: I ate way too much in one setting

Meal: Snack 1
Time: 2:40 PM
What I ate or drink? Peanut butter and preserves sandwich
Number of calories: 460
Carbs: 40
How much or number of ounces: 12 oz. water
Where eaten or drank:  Home
Reflection: Should I have eaten the peanut butter and preserves sandwich alone?

Meal: Snack 1
Time: 4:30 PM
What I ate or drink? Fiber One Bar
Number of calories: 90
Carbs: 17
How much or number of ounces: 12 oz. water
Where eaten or drank:  Home
Reflection: Should I have eaten that before I eaten the fries?

Meal: Dinner

Time: 6:15 PM

What I ate or drink? Sweet Potato pudding and 

Number of calories: 450

Carbs: 15

How much or number of ounces: 12 oz. water + 28 oz. coffee

Where eaten or drank:  Home

Reflection: None.

Meal: Snack 2
Time: 10:50 PM
What I ate or drink? Pretzel sticks
Number of calories: 100
Carbs: 15
How much or number of ounces: 12 oz. water
Where eaten or drank:  Home
Reflection: I think I am hungry late at night, but am I?

Meal: Snack 3
Time : 10:55 PM
What I ate or drink: Peanut butter crackers
Number of calories: 900
Carbs: 25
How  much or how many ounces: 0
Where eaten or drank: Home
Reflection: I have learned that consuming more than say, 500-600 calories in one setting is way too much.  Eating late at night will do me no good since peanut butter can be fattening if eaten in large quantities.

Daily Totals:

Number of calories: 2790

Number of carbs: 269

How much or number of ounces: 60 oz. water+  60 oz. coffee 

Where eaten or drank:  Home

Overall summary: I need to eat more healthy food and exercise more.  I also need to consume more grains, dairy, and beans.  My goal is to consume more healthy foods since I admit to not eating healthy.  That has been a struggle of mine.

Food journal and reflection for 4/11/16

Weighing time: 8:20 AM

Meal: Breakfast
Time: 10;00 AM
What I ate or drink? Fiber One brownie
Number of calories: 90
Carbs: 17
How much or number of ounces: 8oz. water
Where eaten or drank:  Home
Reflection: At least I have eaten something for breakfast.

Meal: Lunch
Time: 1:20 PM
What I ate or drink? Cheerios
Number of calories: 700
Carbs: 150
How much or number of ounces: 12 oz. water + 32 oz. coffee
Where eaten or drank:  Home
Reflection: I ate way too much in one setting

Meal: Snack 1
Time: 4:30 PM
What I ate or drink? Peanut butter and jelly sandwich
Number of calories: 460
Carbs: 40
How much or number of ounces: 12 oz. water
Where eaten or drank:  Home
Reflection: Should I have eaten that before I eaten the fries?

Meal: Dinner
Time: 5:00 PM
Food consumed: French fries
Carbs: 10
Drink and amount consumed: 12 oz.water
Calories: 360
Reflection: I did eat a healthier portion of fries than before, so I did not eat too much in one sitting

Meal: Snack 2
Time: 8:40 PM
What I ate or drink? Fiber One brownie
Number of calories: 90
Carbs: 17
How much or number of ounces: 32 oz. coffee + 4 oz. juice
Where eaten or drank:  Home
Reflection: I should have consumed some water, even if it only 8 oz. of water,

Meal: Lunch
Time: 1:20 PM
What I ate or drink? Cheerios
Number of calories: 700
Carbs: 150
How much or number of ounces: 32 oz. coffee
Where eaten or drank:  Home
Reflection: I ate way too much in one setting

Daily Totals:
Number of calories: 1700
Number of carbs: 234
How much or number of ounces: 44 oz. water+  64 oz. coffee +4 oz. cranberry juice
Where eaten or drank:  Home
Overall summary: Not bad...not bad at all, except I did not always consume food in healthy portions.

Journal entry for 4/10/16

Meal: Breakfast
Time: 10:54 AM
What I ate or drink? Fiber one brownie
Number of calories: 170
How much or number of ounces: 8oz. water
Where eaten or drank:  Home
Carbs: 10
Feelings and thoughts: I have learned that breakfast, food or drink, is the most important meal of the day.
Right: Fiber consumption
Wrong: None

Meal: Lunch
Time: 3:20 PM
What I ate or drink? Chicken (2 drumsticks), grain bread (2 slices), mustard greens (1 cup)
Number of calories: 330
How much or number of ounces: 8 oz.water  + 12 oz. juice
Where eaten or drank:  Home
Carbs: 30
Feelings and thoughts: I have learned that breakfast, food or drink, is the most important meal of the day.
Right: Consumed healthier foods
Wrong: None, except for consuming more than one drumstick in one sitting

Meal: Snack 1
Time: 5:00 PM
What I ate or drink? Ice Cream (1.5 cup)
Number of calories: 210
How much or number of ounces: 8 oz. water
Where eaten or drank:  Home
Carbs: 10
Feelings and thoughts: I have learned that consuming too much ice cream causes some weight gain.
Right: Consumed water along with the ice cream
Wrong: Being careful of the portions because of being a trigger food and weight gain.

Meal: Lunch
Time: 5:20 PM
What I ate or drink? lightly salted almonds (1/3 cup) and pretzel sticks (1 cup)
Number of calories: 330
How much or number of ounces: 8 oz. water +12 oz. coffee
Where eaten or drank:  Home
Carbs: 8
Feelings and thoughts: I consumed too many snacks in one sitting.
Right: Healthy snacks plus water consumed per meal or snack
Wrong: Possibly too much sodium

Meal: Dinner
Time: 7:00 PM
What I ate or drink? 3.5 cup cheerios cereal + white sugar
Number of calories: 700
How much or number of ounces: 22 oz. water
Where eaten or drank:  Home
Carbs:25
Feelings and thoughts: Consuming too much sugar in one sitting is unhealthy.
Right: Heart healthy cereal
Wrong: Amount of food is too large for one sitting plus added extra sugar

Daily Totals:
Number of calories: 1740
How much or number of ounces:  54 oz. water + 12 oz. juice + 12 oz. coffee
Where eaten or drank:  Home
Carbs: 83

Daily reflection:
It is a good thing that I have decided to formulate a food and diet journal to track my eating, exercise, and drinking habits.  They should be and are a great learning tool.



Exercise Plan
Time: 8:00-8:30 AM
Exercise (s): 10-15 minutes of walking
Mindset: How it can be changed; different or similar to reflection
Health conditions: PCOS, obesity, bipolar
Equipment and clothing: yes
Reflections: Gotten too complacent with not eating healthy and exercising
Motivation: I want to be healthy and stay healthy
Calories burned: N/A
Pulse: N/A
Time of exercise: N/A
Exercise once today (including number of sets).

Daily Summary for 4/10/16

Diet plan
Meal: Breakfast
Time: 9 AM
What I ate or drink? Boost Glucose Control Creamy Strawberry Shake
Number of calories: 250
How much or number of ounces: 8 oz. + 8oz. water
Where eaten or drank:  Home
Carbs: 50
Feelings and thoughts: I have learned that breakfast, food or drink, is the most important meal of the day.
Right: Diabetic shake
Wrong: None

Meal: Snack 1
Time: 11:20 AM
What I ate or drink? Boost Glucose Control Creamy Strawberry Shake
Number of calories: 250
How much or number of ounces: 8 oz. shake + 12 oz. water
Where eaten or drank:  Home
Carbs: 50
Feelings and thoughts: I have learned that breakfast, food or drink, is the most important meal of the day.
Right: Diabetic shake
Wrong: None

Optional
Drink and amount consumed: 12 oz. cranberry juice
Calories: 110

Meal: Snack 2
Time: 1:30 PM
What I ate or drink? Apple and Orange
Number of calories: 210
How much or number of ounces: 8 oz. water
Where eaten or drank:  Home
Carbs: 40
Feelings and thoughts: Reflection
Right: Reflection

Wrong: None

Meal: Lunch
Time: 3:00 PM
What I ate or drink? 3 ounces chicken or beef, 1 cup vegetable, 1 cup starch
Number of calories: 230
How much or number of ounces: 8 oz. water
Where eaten or drank:  Home
Carbs: 120
Feelings and thoughts: Reflection
Right: Reflection

Wrong: None

Meal: Snack 3
Time: 5:00 PM
What I ate or drink? 2.5 cup pineapple + 1 cup strawberries
Number of calories: 270
How much or number of ounces: 12 oz. water
Where eaten or drank:  Home
Carbs: 30
Feelings and thoughts: Reflection
Right: Reflection

Wrong: None

Meal: Dinner
Time: 8:00 PM
What I ate or drink? 3 ounces chicken or beef, 1 cup vegetable
Number of calories: 160
How much or number of ounces: 12 oz. water
Where eaten or drank:  Home

Carbs: 80
Feelings and thoughts: Reflection
Right: Reflection

Wrong: None

Daily Totals:
Number of calories: 1480
How much or number of ounces: 60 oz. water + 12 oz. juice + 16 oz. glucose shake
Where eaten or drank:  Home
Carbs: 480

Daily reflection:
Discuss and reflect on daily totals and how to correct what is in need of change.


Exercise Plan
Time: 8:00-8:30 AM
Exercise (s): 10-15 minutes of walking
Mindset: How it can be changed; different or similar to reflection
Health conditions: PCOS, obesity, bipolar
Equipment and clothing: yes
Reflections: I am just afraid to stay the way that I am
Motivation: I want to be healthy and stay healthy
Calories burned: 160
Pulse: 89
Time of exercise: 13 minutes
Exercise once today (including number of sets).

Daily Totals: X1
Number of calories: 1480
How much or number of ounces: 60 oz. water + 12 oz. juice + 16 oz. glucose shake
Where eaten or drank:  Home
Carbs: 480

Summary: A

Reminder: B

Reflection: C

Taking a break

I am taking a break tonight.  I am glad to be back and I have been for a while.  

Starting Over

Starting Over
© Tatum

Published on March 2008

I'm trying to find something to base my life upon,
Something in this strange world that goes on and on.
As the years go by and time fades away,
What used to be "good days" are now filled with dismay.
Tomorrow comes, and then again it goes,
And my ambition to become something more grows and grows.
Around the corner, yet miles away,
The life I want now gets closer each day.
All I've ever wanted was something to live for,
I don't want to be this little person anymore.
I've been basing my life upon what others think.
I wish I could go back and redo everything, every time an eye would blink.
I've fought to become who I am and what I want to be.
I have to remind myself that one day I will be free,
Free from the rules I followed as a child,
When everything was a game and life was so mild.
Now times have changed and I realize nothing is fair,
And sometimes it seems like nobody even cares.
It's like no one pays attention to what I feel is best for me,
And what I think about the way some things should be.
I understand now that I'm pretty much on my own,
And I know a lot of what I can do will never be known.
All the time I think about everything I can't say, what I have to keep in,
And by doing this, my thoughts only get more complicated and deepen.
Soon I hope to find out who I am and what I am meant to become.
I want to know where I'm going.
I don't need to be reminded of where I came from.

Starting over

Much needed change

I realize that one day, change may be too late.

Daily Summary: My heart is silent.

I have eaten and boy, have I eaten.  I have become a glutton.  It hurts because I have gained weight. For all of the talk about losing weight, I now wonder if that is what I want to do.  There are times when I want to do that more than anything and there are times when my heart just isn't into it. Now it is a time when it is as if I don't care anymore.  Maybe that is it.  My mind says I need to lose weight. Verbally I don't want to say anything. But my heart is silent.  

Daily summary

Meal: Breakfast
Time: 8:56 AM
What I ate or drink? Boost Glucose Control Creamy Strawberry Shake
Number of calories: 250
How much or number of ounces: 8 oz.
Where eaten or drank:  Home
Feelings and thoughts: I have learned that breakfast, food or drink, is the most important meal of the day.
Right: Diabetic shake
Wrong: None

Meal: Snack 1
Time: 10:30 AM
What I ate or drink? Boost Glucose Control Creamy Strawberry Shake
Number of calories: 250
How much or number of ounces: 8 oz.
Where eaten or drank:  Home
Feelings and thoughts: This is a good shake for me, as a diabetic.
Right: Diabetic Shake
Wrong: None

Meal: Snack 2
Time: 1:00 PM
What I ate or drink? 6 Peanut butter crackers with water
Number of calories: 300
How much or number of ounces: 8 oz.
Where eaten or drank:  Home
Feelings and thoughts: I am trying to either lessen the amount of or cut out processed food altogether.
Right: Drank water
Wrong: Made with processed items

Meal: Lunch
Time: 1:30 PM
What I ate or drank: 1.5 cup Spaghetti with meat sauce, with 1 sliced homemade white bread, with water
Number of calories: 520
How much or number of ounces: 8 oz.
Where eaten or drank:  Home
Feelings and thoughts: I should have consumed just 1 cup of the Spaghetti with spaghetti sauce.
Right: Drank water
Wrong: Consumption of white bread and consuming too much spaghetti in one serving.

Meal: Dinner
Time: 6:30 PM
What I ate or drink?  1 cup Macaroni Salad with water
Number of calories: 300
How much or number of ounces: 16 oz.
Where eaten or drank:  Home
Feelings and thoughts: I should have eaten a larger portion of food at dinnertime than I did the snack.
Right: Measurements per servings
Wrong: Some fruit and a salad would have done some good.

Meal: Snack 3
Time:  9:00 PM
What I ate or drank: 1 cup Macaroni Salad with 1 cup pears and 1 glass of water
Number of calories: 450
How much or number of ounces : 8 oz.
Feeling and thoughts: I have realized that Snack 3 should have been more of a dinner.
Right: Healthy portions of food, including fruit
Wrong: Snacks should be less than 200-250 calories

Total calories: 2070
Total carbs: 325
Total amount of drinks consumed: 6

Summary for 4/2/16
This was a good way to formulate a plan.  I need to learn how to plan while not allowing myself to be overwhelmed.  Why didn't I think about that?  That way not only plan my eating habits.  I will also learn what to buy and learn what not to be.  That is another advantage that I will use to help me lose weight and to keep it off.
Posted by Gail Gerald at 11:09 PM    
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Friday, April 1, 2016
Be More Specific
Meal: Breakfast
Time: 8:56 AM
What I ate or drink? Boost Glucose Control Creamy Strawberry Shake
Number of calories: 250
How much or number of ounces: 8 oz.
Where eaten or drank:  Home
Feelings and thoughts: I have learned that breakfast, food or drink, is the most important meal of the day.
Right: Diabetic shake
Wrong: None

Meal: Snack 1
Time: 10:30 AM
What I ate or drink? Boost Glucose Control Creamy Strawberry Shake
Number of calories: 250
How much or number of ounces: 8 oz.
Where eaten or drank:  Home
Feelings and thoughts: This is a good shake for me, as a diabetic.
Right: Diabetic Shake
Wrong: None

Meal: Snack 2
Time: 1:00 PM
What I ate or drink? 6 Peanut butter crackers with water
Number of calories: 300
How much or number of ounces: 8 oz.
Where eaten or drank:  Home
Feelings and thoughts: I am trying to either lessen the amount of or cut out processed food altogether.
Right: Drank water
Wrong: Made with processed items

Meal: Lunch
Time: 1:30 PM
What I ate or drank: 1.5 cup Spaghetti with meat sauce, with 1 sliced homemade white bread, with water
Number of calories: 520
How much or number of ounces: 8 oz.
Where eaten or drank:  Home
Feelings and thoughts: I should have consumed just 1 cup of the Spaghetti with spaghetti sauce.
Right: Drank water
Wrong: Consumption of white bread and consuming too much spaghetti in one serving.

Meal: Dinner
Time: 6:30 PM
What I ate or drink?  1 cup Macaroni Salad with water
Number of calories: 300
How much or number of ounces: 16 oz.
Where eaten or drank:  Home
Feelings and thoughts: I should have eaten a larger portion of food at dinnertime than I did the snack.
Right: Measurements per servings
Wrong: Some fruit and a salad would have done some good.

Meal: Snack 3
Time:  9:00 PM
What I ate or drank: 1 cup Macaroni Salad with 1 cup pears and 1 glass of water
Number of calories: 450
How much or number of ounces : 8 oz.
Feeling and thoughts: I have realized that Snack 3 should have been more of a dinner.
Right: Healthy portions of food, including fruit
Wrong: Snacks should be less than 200-250 calories

Total calories: 2070
Total carbs: 325
Total amount of drinks consumed: 6

Daily Summary:
All I have been doing was eating for the past hour or two.  I now feel pretty bad about that.  I have no peace to even eat in my own.

Summary for 4/2/16

Meal: Breakfast
Time: 8:56 AM
What I ate or drink? Boost Glucose Control Creamy Strawberry Shake
Number of calories: 250
How much or number of ounces: 8 oz.
Where eaten or drank:  Home
Feelings and thoughts: I have learned that breakfast, food or drink, is the most important meal of the day.
Right: Diabetic shake
Wrong: None

Meal: Snack 1
Time: 10:30 AM
What I ate or drink? Boost Glucose Control Creamy Strawberry Shake
Number of calories: 250
How much or number of ounces: 8 oz.
Where eaten or drank:  Home
Feelings and thoughts: This is a good shake for me, as a diabetic.
Right: Diabetic Shake
Wrong: None

Meal: Snack 2
Time: 1:00 PM
What I ate or drink? 6 Peanut butter crackers with water
Number of calories: 300
How much or number of ounces: 8 oz.
Where eaten or drank:  Home
Feelings and thoughts: I am trying to either lessen the amount of or cut out processed food altogether.
Right: Drank water
Wrong: Made with processed items

Meal: Lunch
Time: 1:30 PM
What I ate or drank: 1.5 cup Spaghetti with meat sauce, with 1 sliced homemade white bread, with water
Number of calories: 520
How much or number of ounces: 8 oz.
Where eaten or drank:  Home
Feelings and thoughts: I should have consumed just 1 cup of the Spaghetti with spaghetti sauce.
Right: Drank water
Wrong: Consumption of white bread and consuming too much spaghetti in one serving.

Meal: Dinner
Time: 6:30 PM
What I ate or drink?  1 cup Macaroni Salad with water
Number of calories: 300
How much or number of ounces: 16 oz.
Where eaten or drank:  Home
Feelings and thoughts: I should have eaten a larger portion of food at dinnertime than I did the snack.
Right: Measurements per servings
Wrong: Some fruit and a salad would have done some good.

Meal: Snack 3
Time:  9:00 PM
What I ate or drank: 1 cup Macaroni Salad with 1 cup pears and 1 glass of water
Number of calories: 450
How much or number of ounces : 8 oz.
Feeling and thoughts: I have realized that Snack 3 should have been more of a dinner.
Right: Healthy portions of food, including fruit
Wrong: Snacks should be less than 200-250 calories

Total calories: 2070
Total carbs: 325
Total amount of drinks consumed: 6

Summary for 4/2/16
This was a good way to formulate a plan.  I need to learn how to plan while not allowing myself to be overwhelmed.  Why didn't I think about that?  That way not only plan my eating habits.  I will also learn what to buy and learn what not to be.  That is another advantage that I will use to help me lose weight and to keep it off.

Be More Specific

Meal: Breakfast
Time: 8:56 AM
What I ate or drink? Boost Glucose Control Creamy Strawberry Shake
Number of calories: 250
How much or number of ounces: 8 oz.
Where eaten or drank:  Home
Feelings and thoughts: I have learned that breakfast, food or drink, is the most important meal of the day.
Right: Diabetic shake
Wrong: None

Meal: Snack 1
Time: 10:30 AM
What I ate or drink? Boost Glucose Control Creamy Strawberry Shake
Number of calories: 250
How much or number of ounces: 8 oz.
Where eaten or drank:  Home
Feelings and thoughts: This is a good shake for me, as a diabetic.
Right: Diabetic Shake
Wrong: None

Meal: Snack 2
Time: 1:00 PM
What I ate or drink? 6 Peanut butter crackers with water
Number of calories: 300
How much or number of ounces: 8 oz.
Where eaten or drank:  Home
Feelings and thoughts: I am trying to either lessen the amount of or cut out processed food altogether.
Right: Drank water
Wrong: Made with processed items

Meal: Lunch
Time: 1:30 PM
What I ate or drank: 1.5 cup Spaghetti with meat sauce, with 1 sliced homemade white bread, with water
Number of calories: 520
How much or number of ounces: 8 oz.
Where eaten or drank:  Home
Feelings and thoughts: I should have consumed just 1 cup of the Spaghetti with spaghetti sauce.
Right: Drank water
Wrong: Consumption of white bread and consuming too much spaghetti in one serving.

Meal: Dinner
Time: 6:30 PM
What I ate or drink?  1 cup Macaroni Salad with water
Number of calories: 300
How much or number of ounces: 16 oz.
Where eaten or drank:  Home
Feelings and thoughts: I should have eaten a larger portion of food at dinnertime than I did the snack.
Right: Measurements per servings
Wrong: Some fruit and a salad would have done some good.

Meal: Snack 3
Time:  9:00 PM
What I ate or drank: 1 cup Macaroni Salad with 1 cup pears and 1 glass of water
Number of calories: 450
How much or number of ounces : 8 oz.
Feeling and thoughts: I have realized that Snack 3 should have been more of a dinner.
Right: Healthy portions of food, including fruit
Wrong: Snacks should be less than 200-250 calories

Total calories: 2070
Total carbs: 325
Total amount of drinks consumed: 6

Daily Summary or reflection: I admit that I every time I try to lose weight I either fail because it feels like I am on a diet.  I restrict what I eat oftentimes.  It isn't as if I don't know what I to do.  Some of it is because of poor choices. Sometimes it also about a fear of failure.  There is nothing fun about feeling like I am constantly afraid to fail.  The truth is, I have tried everything.  How do I overcome this fear of failure?  How do I overcome making decisions based on how much or how little I eat?  I am just tired of struggling, even with all of the help I am getting.