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Oct. 7

BREAKFAST

Food (include all foods and amounts)

1 bagel with 2 Tbsp. butter

Black coffee

MOOD

Could've used another couple of hours

of sleep!

LUNCH

Food (include all foods and amounts)

Turkey club sandwich--4 oz. turkey and 2

slices bacon on 3 slices white bread

Handful of french fries

1 cup coleslaw

MOOD

All hell broke loose at the office;

tense all day.

DINNER

Food (include all foods and amounts)

8-oz. broiled veal chop

1 cup brown rice with sautéed onions

2 cups salad with vinegar and herbs

MOOD

First time to finally unwind!

SNACKS

Food (include all foods and amounts)

1 bran muffin

1 beer (12 oz.)

Handful of pretzels

MOOD

Bushed.

Number of glasses water consumed: 8

Number of minutes aerobic exercise: 15

Type of exercise: Running up and down

three flights of stairs at work

Number of minutes strength training: 0

Medication (type/quantity): 4 chewable

Pepto-Bismol tablets

Vitamins (type/quantity): 1 Theragram

multivitamin with minerals;

1 tablet (500 mg.): vitamin C

Number of hours slept last night: 51/2

HOW I DID TODAY

How well I met my food and fitness goals; handled periods of stress, boredom and other moods; and how I plan to cope
better next time:

I probably ate too much, but the stress

has been unbelievable lately.

TOMORROW'S GOALS/SPECIAL CHALLENGES

Stressful periods I anticipate--parties, restaurant dining and so forth--and the ways I intend to handle them:

Big presentation at 8:00. I'll have a good

breakfast first (and I'll skip the conference

room Danish).

OTHER NOTES TO MYSELF

Additional words of advice/encouragement/praise:

I should've done this before, but better late

than never! Jane's going to be a real help to

my diet.

WEIGHT (record only once weekly)

188 lbs.

MEASUREMENTS (record only once weekly)

Bust/Chest: 48""

Waist: 38""

Swap the butter for a thin layer of cream cheese or, better yet, jam.

Hold the bacon!

Try nutrient-rich
whole-wheat bread or pita.

Have a baked potato instead of fries.

Drain the cole slaw to remove some of the mayo. Better yet, have some tomato or cucumber slices.

Broiling's good; next time cut back an ounce or two on the veal.

Brown rice: Great selection! More nutrients and fiber than white rice. Try to limit oil used to sauté.

Salad with vinergar and herbs: Tastes great, no fat!

Bran muffin: Uh-oh--loaded with fat and sugar. What about a toasted whole-wheat English muffin topped with some jam?

Beer: mpty calories. Better to have a light beer or sugar-free iced tea.

Pretzels: Good snack, if they're the unsalted kind.

Water: Terrific! You're right on target.

Running up stairs: A good "lifestyle" workout. Add walking or active sports, plus a strength-training program.

Pepto Bismol: Try eating more slowly and in relaxed settings as much as possible.

Need to get more rest.