Food Journal Outline

Date:
Weight: (If you weighted that day)

1. I am grateful for. . . (Anything you are grateful for)

2. 5 senses (Something that you remember that had to do with each sense)
sight
touch
sound
taste
smell

3. Food life
M1
Snack
M2
Snack
M3

Water intake (Should be 4 liters)
Cheats

4. Exercise

5. Feelings - (Focus on if you had a perfect day~how did you feel. Focus on if you had a bad eating day ~ how did you feel etc.)

6. Goal (Can do with food. Can do with work. Can do with kids. Can do with whatever you choose.)

Example Journal

December 30, 2007
118lbs

1. I am grateful for roads that are not icey. I drove mom to the airport this am and was grateful for beautiful snow but clear roads.

2. Sense
Taste ~ I heart oatmeal with maple syrup.
Touch ~ Sissy's monster squeeze me so tight luvs.
Smell ~ Flowers in the kitchen that Tim bought me last week.
Sight ~ The kids playing with Wedgits for their whole life.
Sound ~ Listening to the radio on the way back from the airport.

3. Food life
M1 ~ Cod Liver fish oil (Carlsons), Apple Cider vinager oil (Braggs organic), Vitamins, 1/4 c. Oatmeal, Protein Shake, 4 carrots.
Snack ~ I do not usually snack here.
M2 ~ Apple Cider vinager oil, 1/2 can tuna, cut up pickle, mixed with grapeseed (Veganise), 1 slice of bread, 2 cups of broccoli.
Snack ~ Apple Cider Vinager, Greens on the Go (Costco), Banana, Peanut Butter
M3 ~ ? I am not sure what I will eat tonight. :)

Water intake ~ 4 liters
Cheats ~ Hopefully none. :)

4. Exercise
(Not sure yet)

5. Feelings- I have really let myself go this holiday season. If there was a yummy around. I think it ended up in my mouth. I am way addicted to sugar. I don't know why it does not make me feel good. I see it. I eat it. So now that the holidays are over I am getting myself back on track and I feel really good about that.

6. Goal ~ Find a supplement for my sugar addiction.

What Shauna ate today. :)

Thought I would share my menu for the day. :)

AM: Vitamins, 1t of cod liver oil, 1tb apple cider vinegar, 1 liter of water.
1/2 cup oatmeal with maple syrup, protein shake, 1/2 cucumber.

LUNCH (4 hours later): 1/2 can albacore tuna, 1 diced pickle, 1tb grape seed veganese, 1 slice of bread. Green beans, mushroom, and red onions cooked in coconut oil. I think I could drink the left over coconut oil. Yummy! 1 liter of water.

Greens to go, 2 liters of water.

Dinner: 1tb apple cider vinegar. BLAH! This stuff is seriously awful. Planned on Tilapia cooked in coconut oil with brown rice, salsa, tomato, sour cream, and black beans with broccoli. But. . .got busy. . .got hungry. . .ate a cold cut sandwich with broccoli with and a little butter.

Meal plan for Brooke. :)

M1
Protein shake
1/4 oatmeal with maple syrup (Maple syrup at Costco) OR you could do Banana with all natural peanut butter. (Organic Peanut butter at Costco)
Veggie (EXAMPLE: 1/2 English cucumber ~(Costco))

M2
Chicken stir fry
1 tbs Coconut oil
3-4 oz chicken
all the veggies you want (use lots of veggies ~ YUM! *I use mushrooms, all colors of bell peppers, celery, zucchini)
Season with Season salt.

M3
1/3 can of costco chicken
1/2 cup up apple
2 tbs vanilla yogurt
Mix all ingredients together.
veggie

M4
Tilapia
Cook in fry pan with 1 tbs of Coconut oil and season salt
Mix with a 1/4 cup healthy carb; cous cous or brown rice
2tbs of black beans, 3 tbs salsa, 1 tbs sour cream
veggie (ie; green beans or broccoli)

Create a MEAL!

When creating a meal. . .any meal of the day imagine your plate is cut in fourths. I usually build my meal around the protein.
1/4 your plate should consist of a healthy protein. (Egg, tuna, fish, chicken, shake, etc)
1/4 your plate should consist of a healthy carb (rice, couscous, oatmeal, banana, etc)
1/2 your plate should consist of healthy fruits and veggies. (heavy on the veggies)
Don't forget your fat. You should a have a little healthy fat at least at every meal. (Coconut oil, peanut butter, butter, vegtable oil etc)