First off, you will need a simple one subject notebook. Nothing special is needed - keep it simple. On the inside cover of the notebook, you will begin keeping track of the foods you enjoy. List these categorically (i.e. Vegetables, Fruits, Sprouted Grains, Proteins, Dairy, etc) in pencil. This will serve as your grocery list when shopping and can be a 'work in progress'.
Next, at the top of the first page, write "Sunday February 24, 2013". In pen, draw a line 1/3 down the page. The top 1/3 can serve as your 'To Do" list for the day. I find it helpful to write down my plan including the activities (taking a brisk walk Wiowash Trail, Jogging, YMCA visit, etc.). In this top 1/3, list your planned activities saving room for actual activities (if there is a change). The bottom 2/3 of the page will be used for planning and recording your meal.
In this bottom section, write "Breakfast", "Lunch", and "Dinner". Leave plenty of room between each meal. You should end up with 3 large rows. Along the top, write "Planned" and "Actual. Then, simply record the planned and actual activities, foods eaten, and liquids consumed for the day.
We will discuss this further on Wed. For now, give this is a try and share your results.
Here is how my page looks for today:
Sunday
February 24, 2013
Activities: 1 hr.
walk on Wiowash Trail
To Do: State Tax
Return
Empty
File Cabinet
2-5P –
Hang out with Son
Ch.
14 Quizzes for Intro. To Business
Planned
Actual
Breakfast - Oatmeal with apple slices/almonds
1
teaspoon of sugar
Small
glass of V8 Juice
2 cups of coffee
Lunch 3 large Romaine
Leave with
Red
Pepper, Cucumber slices,
Slice
of raw cheese cut in 3 portions
Bowl
of Roasted Pepper Tomato Tomato
Glass
of Water with Lemon
1 cup
of Green Tea
Dinner 2 slices of
Ezekiel Bread toasted
2
pats of Organic Butter (use moderately)
1 Avocado
Cucumber slices
Tomato Slices
Romaine Lettuce Salad
1
tablespoon Ranch dressing
5-10
croutons
Nightime - 1 cup of Lemon/Ginger herb tea
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