Wednesday, June 29, 2016

This is how I should create a food journal - re-posts

Date: 3/31/15
Weight: 302.4 lbs/135 kg

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:
Right:
Wrong:

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:
Right:
Wrong:

Meal: Snack 2
Time: 1:00 PM
What I ate or drink? 6 Peanut butter crackers with
Number of calories: 300
How much or number of ounces: 8 oz.
Where eaten or drank:  Home
Feelings and thoughts:
Right:
Wrong:

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:
Right:
Wrong:

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:
Right:
Wrong:

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:
Right:
Wrong:

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.

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.

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