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.
Monday, April 4, 2016
Sunday, April 3, 2016
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.
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.
Saturday, April 2, 2016
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.
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.
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 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.
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.
Thursday, March 31, 2016
Sample journal...complete
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.
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 questions by Jim F.
What I can include in a food journal?
- What you ate or drank: Be specific and include everything.
- How much: Size, volume, weight, and number of items.
- Time: Time of day you ate this food or drank this beverage.
- Where: What location were you in when you ate.
- Alone or with whom: Were you by yourself or with others.
- Activity: List activities done while eating (watching TV, driving).
- Mood: How were you feeling before, during and after eating
What is my purpose for creating a journal?
- If your problem is portions: focus on weighing and measuring everything you eat.
- If you want to focus on a nutritious diet: record the nutritional components (fat, sugar, salt, etc).
- (NOTE: There are some great on-line resources reviewed here).
- If your problem is habitual eating patterns: Focus on recording time of day, where, with whom, and activity.
- Emotional eating issues? Log your moods and their connections to eating patterns.
What are my reasons for keeping a journal?
- Account for all those ‘little extras’
- Many people eat healthily at mealtimes, but snack poorly in between. If you’re aiming to lose a pound a week, just a few extras (eg. a can of coke, a cookie and a packet of crisps) during the day prevents you from seeing results on the scales.
- Writing down everything you eat demonstrates the cost of those ‘occasional’ nibbles…
- Know when you can afford to treat yourself
- Conversely, keeping track of your food intake over the course of a day or a week gives you the freedom to enjoy a treat once in a while – guilt-free. If you know you’ve got calories to spare for the day, and no chocolate has passed your lips for six days, you can indulge yourself!
- Be aware of when you’re eating
- Keeping a food diary highlights patterns, showing if you overeat at particular times. Perhaps you binge late at night, because you’ve been eating too little all day? Or perhaps you graze constantly? If you don’t keep a food diary because you have no hope of remembering everything you eat … you may need to change your habits.
- Fight ‘portion creep’
- Those of us who’ve been dieting or maintaining for a long time often get used to “eyeballing” portions rather than weighing everything out. But if your weight loss has plateaued, or if those pounds are edging back on, keeping a diary means you need to weigh your foods. That “medium” portion of pasta or rice might be bigger than you think…
- See your habits changing
- It can be motivational to look back on a food diary from a few months or even years ago and see how your nutritional choices have changed. Perhaps you’ve curbed your chocolate habit, or maybe you now eat proper meals instead of junk-food snacks. And if you’re having a bad day, flicking back to a “perfect” week in your diary is encouraging: if you did it once, you can do it again!
- Boost your self-control
- Knowing you have to write down everything you eat makes you think twice about that donut, or that second plateful at a buffet. Even if you’re the only person who’ll see your diary, recording your food intake is a very easy way to improve your self-control.
Wednesday, March 30, 2016
Sample from 12/28/15
Breakfast 8:56 AM
Boost Glucose Control Creamy Strawberry Shake
Snack 1 10:30 AM
Boost Glucose Control Creamy Strawberry Shake
Snack 2 1:00 PM
Lunch 1:30 PM
Spaghetti with meat sauce, baked
Homemade bread
Dinner 6:30 PM
Macaroni Salad
Snack 3 9:30 PM
Canned pears
Feeling: I admit to eating way too much starch and not drinking enough water. Other that that, I don't feel so bad about what I ate.
Right:
Consumed fruits
Consumed breakfast
Wrong:
Consumed too much starch.
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.
Boost Glucose Control Creamy Strawberry Shake
Snack 1 10:30 AM
Boost Glucose Control Creamy Strawberry Shake
Snack 2 1:00 PM
Lunch 1:30 PM
Spaghetti with meat sauce, baked
Homemade bread
Dinner 6:30 PM
Macaroni Salad
Snack 3 9:30 PM
Canned pears
Feeling: I admit to eating way too much starch and not drinking enough water. Other that that, I don't feel so bad about what I ate.
Right:
Consumed fruits
Consumed breakfast
Wrong:
Consumed too much starch.
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.
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