Making the most of your

Little Black Book~Daily Food Diary®

This daily food journal was created to help you lose weight and/or track your food intake. Large-sized journals are hard to carry around and intricate folded paper or sticky notes are a big hassle. With your Little Black Book~Daily Food Diary® everything is well organized and simplifies entries.

Well-organized forms simplify each entry, listing the time you eat, the food/drink consumed, serving size and calories. The forms also include colorful boxes for marking off your consumption of the recommended daily servings of each USDA Food Pyramid group. There’s even a place to check off any medications or vitamins and supplements you take. You’ll not only reach your weight goal, but, see where to make changes for the future so that you eat a healthier, balanced diet.
You can use your handy new Little Black Book~Daily Food Diary® to track so much more than just calories. Designed for weight loss management and calorie counting, this user-friendly form is also ideal for tracking sugars/carbohydrates, fats, salt, allergens or any other foods or ingredients of concern.

It is also used to track what foods make GERD or IBS symptoms worse. For example, if you get migraines, you can use this journal to identify your triggers. If GERD is a problem, this diary can help avoid the foods that cause symptoms. (i.e., lettuce, cilantro, etc.) Another use is to find out the source of hives. Use this multi-functional diary/journal for a healthier lifestyle.
You could track only the days you want to track…if you want to journal every day, great! If you want to skip an occasional day because of a family gathering on a holiday or wedding, party or business luncheon, or maybe those Saturdays when you and a friend go to a favorite restaurant…fine. But, get back on your program the next day. The more days you track, the faster you’ll see results.
For a little extra motivation, subtract your exercise calories from the end of the day total.
Keep it handy in your purse or pocket. Put it in your back pack, carry-on baggage, travel duffle bag, hip pack, briefcase, vehicle glove box, visor organizer, in the console, or in your toolbox! Use it to record everything you eat, including snacks.

Order yours today!

Step-by-Step Instructions

Record the day and date at the top of the form.
Set a calorie limit. This limit may start out at 2000 calories per day. As you become accustomed to the regimen, work your way to a limit or stabilization point that works for you. It may change from week to week; but, never get discouraged. This is the beginning of a lifestyle change for the rest of your life!

It takes about 14 calories per pound of your current weight to maintain that weight. If you want to lose weight, eat fewer calories. For example, someone weighing 200 lbs can eat 2800 calories per day to maintain that weight. To reduce weight, reduce the amount of calories eaten per day. Take care that you don’t eat too few calories as that isn’t healthy either!
Write down everything you eat as soon as it crosses your lips, even those 25.5 calorie candy kisses. Keep a running total added up three times a day then total each night.
Check your track record at the end of the week. This total is especially important if you’re cutting back in the early part of the week to “save up” for a big party, business luncheon or a weekend event. (Always try to cut calories before a party rather than after a party for obvious reasons…use the party as the “reward” and this rule will serve you well.)
Record your “Exercise Calories” and subtract them. That doesn’t give you room for more calories. Instead, use it to boost your moral, acknowledge your effort, and give yourself credit for the extra activity.

And, while you’re at it, record the calories per serving on your Personal Choice Menu for quick reference to make totaling faster. Remember, the most universal serving size is about the size of a tennis ball. (Cheese (1 oz.) is approx. the size of four dice. A medium (3” dia.) apple is about 100 calories.) To achieve optimal weight loss and accelerate progress you could weigh all food eaten.
Use your “Personal Choice Menu” template located in the front pocket of your Little Black Book~Daily Food Diary^®. Make as many copies of this form as you want. It will take at least three versions to get it customized for you.

Create your list of allowed foods by making a menu of your choices with foods you like and that has a number of “yes foods” and serving sizes. You record the calorie count ahead of time. Allow yourself to choose from that list everyday, especially when you are on the go! It helps curb the, "I am in a hurry so I give up and give in" eating. Having this personalized menu gives you guidance and control when you really need it.

Keep adding to this list as you discover new and healthier foods that fit your new caloric profile and your new way of eating.
Record your prescription medications and your vitamins or supplements regularly. Mark off Morning (AM), Noon (N) and Night (PM) to stay on track.
Stay hydrated. Water is VERY important. Record your water consumption by checking off the blue boxes. Water not only helps you get the most nutritional value from what you eat but also helps flush your system and minimize cravings.
Mark the food groups that are represented in your meals. Most of us don’t eat enough vegetables or protein. This also helps us focus on balancing carbohydrates and proteins, and changing that behavior if we need to.
Recognize patterns…study your journal so you know exactly where to change a behavior. You may want to consider a code system for your mood when you let that “eating button” get pushed. You can learn to control your reaction if you give yourself feedback. Give yourself a little time to identify the behavior pattern and to begin making changes.
Here are some suggestions to record those emotions and situations that surround the part of an eating pattern that is sabotaging your ability to loose that unwanted weight and keep it off.

Notice that there is NO place to record your weight where others can see it. Some day you may want to show your Little Black Book~Daily Food Diary^® to a friend or co-worker. You don’t want to share everything!

A detailed nutritional information site is the USDA's mypyramid.gov. It has the new food pyramid as well as tips & resources, dietary guidelines and a section just for kids.An excellent site for comprehensive information, caloric values and more is www.caloriesperhour.com. Click on “Food Calories & Nutrition Calculator” where you can obtain calories, protein, fat, carbohydrates, fiber and sodium for over 23,200 foods from grocery stores, fast food chains and restaurants. It is an all encompassing calculator. Eventually, you will learn most of the calorie values as you adopt the habit of writing everything down. It’s really great.

The beauty of the Little Black Book~Daily Food Diary® is that you customize it for your new lifestyle. Once you thoroughly understand the process, it simplifies healthy eating habits and promotes a quality lifestyle. Get into the habit of using it and you’ll see great results. This is such an easy way to stay the course!

Order yours today! It's easy to get refills so that this can become a habit for the rest of your life!