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Your Healthy Life - Food Journal


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Custom food journal for corporations to distribute to their employees to promote better health and education on living a healthier lifestyle

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Your Healthy Life - Food Journal

  1. 1. YOUR PERSONAL DAILY JOURNAL health • exercise • diet • recipes • tips & more TRACK YOUR OWN PROGRESS the basic math to losing weight & eating healthier FOOD ALLERGIES signs & symptoms a simple calorie guide SIMPLESUBSTITUTES learn how to Save up to500 calories a day eat healthy with these tips on a budget SPRING 2012
  2. 2. A Simple Daily Guide to Improve Your Overall Health Valuable resource to help make better choices every dayThe best way to improve your overall health is topay close attention to the foods you are eating andhow much activity you are getting on a daily basis. With this guide you can:  Journal your meals, activity & symptoms  Learn about calorie intake & simple substitutions  Learn about food allergies & symptoms  Understand the benefits of eating healthy  Calculate how to save calories every day Aerobic Moderate Pace 444 calories/hour Walking Slow Pace (2.0 MPH) 170 calories/hour Walking Moderate Pace (3.0 MPH) 224 calories/hour Walking Fast Pace (5.0 MPH) 544 calories/hour Running Moderate (6.0 MPH) 680 calories/hour Bicycling Slow/Light Effort (10 MPH) 408 calories/hour Bicycling Moderate Effort (12 MPH) 524 calories/hour Swimming Moderate Effort (Laps) 476 calories/hour Water Aerobics Moderate Effort 272 calories/hour
  3. 3. the basic factsTo lose one pound you must burn 3500 excess calories.Health care professionals recommend a slow weight loss as thesafest and most effective plan and to ensure long term results.The most effective way to do this is to decrease the amount of Basic Plancalories you eat by eating healthier and increase the amount of to Lose Weightcalories you burn by being more active each day One Pound a WeekSetting goals and tracking your progress has proven to be one of To lose one pound a week try this plan by reducing your calories bythe most effective ways to lose weight. By keeping a journal and 500 per day:writing down your daily diet and exercise it helps keep you on  Reduce your calorie intake bytrack and accountable. 300 calories a day  Burn an extra 200 calories a dayAdditional Tips:It is not recommended that you reduce your calorie intake more Three Pounds a Weekthan 800 calories at one time. Gradual adjustments to your diet To lose three pounds a week try this plan by reducing yourwill produce better results. calories by 1500 per day:Creating goals and documenting progress helps reach weight loss  Reduce your calorie intake bygoals. Knowing how to make positive adjustments comes from 800 calories a dayunderstanding what you are eating everyday and where your  Burn an extra 700 calories a daycalories are coming from. With our current economy we are all trying to save money any way that we can. Eating healthy on a budget is possible but it takes an investment of time, knowledge and planning. You can enjoy healthy foods at a lower cost by focusing on purchasing local unprocessed foods and by preparing your meals at home. Cut Out Junk Food Determine how much money you are spending on junk food such as soda, cookies, crackers, processed foods, packaged meals, etc. Cut down or cut out these foods that are unhealthy for your body and add to your waistline. Eat Out Less Cut down the meals that you eat out by one to two times a week to save between up to $35 per week. Dining out also adds unnecessary calories to your meal by increased portion sizes and hidden fats. Cook Large Portions It saves time and money to cook once and eat the same meal multiple times. Cook a bag of chicken breasts at one time and then use it throughout the week for salads, wraps or sandwiches. Shop the Perimeter of the Store First & Stick To Your Grocery List Sticking to a prepared planned grocery list and by filling your cart with healthy whole foods like fresh produce and meats, leaving less room for junk food and saving you money.
  4. 4. Substituting healthier lower calorie and fat items for items that you eat every daycan save you hundreds of calories a day and thousands of calories a week helpingyou shed those unwanted pounds and improve your overall health. Meat Substitute Fried Chicken Breast 260 calories 13.2g fat Grilled Chicken (no skin) 148 calories 3.49g fa Fried Fish (1 fillet) 211 calories 11.2g fat Grilled/Baked Tilapia 98 calories 1g fat Hamburger (1/4 lb) 244 calories 17.1g fat Turkey Burger 176 calories 9.7g fat Hot Dog (beef) 137 calories 12.4g fat Turkey Dog 102 calories 8g fat Whole Egg (1 egg) 90 calories 7g fat Egg Whites (1 egg) 17 calories <1g fat Sausage (3 links) 210 calories 19g fat Turkey Sausage 129 calories 7g fat Bacon (1 oz) 151 calories 11.6g fat Canadian Bacon 52 calories 2.36g fat Tuna in Oil (1 can) 331 calories 14.3g fat Tuna in Water (1 can) 194 calories 1.37g fat Milk & Dairy Substitute 2% Milk (1 cup) 122 calories 4.8g fat Skim Milk (1 cup) 86 calories 0.4g fat Ice Cream (1 cup) 267 calories 14.2g fat Light Ice Cream (1 cup) 125 calories 3.67g fat Regular Yogurt (8oz) 149 calories 8g fat Nonfat Yogurt (1 cup) 120 calories 3g fat Cream Cheese (1 tbsp) 51 calories 5g fat Light Cream Cheese (1 tbsp) 35 calories 2.6g fat Mayonnaise (1 tbsp) 57 calories 4.9g fat Fat Free Mayonnaise (1 tbsp) 13 calories 0.4g fat Ranch Dressing (1 tbsp) 73 calories 7.1g fat Light Ranch Dressing (1 tbsp) 33 calories 2.6g fat Sour Cream (1 tbsp) 31 calories 3g fat Fat Free Sour Cream (1 tbsp) 12 calories 0g fat Cottage Cheese (1 cup) 232 calories 10g fat Lowfat Cottage Cheese (1 cup) 163 calories 2.3g fat Butter (1 tbsp) 102 calories 11.5g fat Light Butter (1 tbsp) 47 calories 5.23g fat Old eating habits can add more unnecessary empty calories to our daily diet than we realize. Use the table below to calculate how many calories you can save by making a few small changes to your diet on a daily basis. Per Day Calories Total Suggestions A typical can of soda is close to 200 calories. Swap water out forCans of Soda X = soda and cut 100% of total calories from soda Regular beer has between 150 and 250 calories per serving. SwapBeer X = out for light beer to save up to 100 calories per serving Candy bars have between 200 and 400 calories. Swap out yourCandy Bars X = candy bar for a granola or protein bar that has 90 to 110 calories and will leave you feeling full longer Most of us eat at least two servings of ice cream at a time totalingIce Cream x = over 500 calories. Swap out your ice cream for a low fat yogurt or an apple (90 calories) and save almost 400 calories in one sitting!!
  5. 5. Food allergies can be extremely hard todiagnose. Keeping a food journal can be a keypart of understanding how foods are affectingyour body. By documenting what you areeating and how you are feeling What is Gluten? Gluten is a protein composite, meaning it isthroughout the day doctors a substance made up of several differentare able to assess your proteins, in wheat and related grains in theoverall health, eating habits, triticeae family of grassy grains or cereal grains. These grains include barley, bulgur wheat,symptoms and behaviors durum, einkorn, farro, graham, kamut, rye,through daily journaling. semolina, spelt, and triticale.A daily journal also helps Gluten can be found in many different foodyou become more aware sources and ingredients consumed by theof how you feel during average American on a daily basis such as floureach part of the day along and food starch. Gluten can be hidden in sports beverages, soy sauce, food coloring, salad dress-with how your symptoms ings, natural flavoring among many other things.are directly related to the Is it a Fad?foods that you are eating. Though a gluten free diet has become more common and promoted in the media and weight Food Allergy Symptoms loss industry a gluten intolerance or allergy can be a very serious condition. Celiac disease is an autoimmune digestive disease that damages the  Itching or irritation of the mouth or throat small intestine and interferes with absorption of  Hives, itchy rash or swelling of the skin nutrients from food whenever gluten is consumed. Those who have an intolerance or  Nasal congestion, sinus pressure/headache allergy to gluten may or may not have Celiac  Itchy, watery eyes Disease but should be tested by a simple blood  Difficulty breathing test. If diagnosed the disease can be controlled  Cramps, nausea or vomiting by living on a gluten-free diet.  Headaches/migraines For information  Diarrhea, constipation, gas, bloating on Celiac Disease  Dazed/confused/foggy visit the National Celiac Disease  Tiredness/Fatigue/Exhaustion Foundation  Anaphylaxis website at Common Types of Food Allergies:  Milk/Dairy/Eggs  Fish/Shellfish  Peanuts/Tree Nuts  Wheat/Gluten
  6. 6. counting caloriesUse this list of fruits and vegetables to accurately track your calorie and fat intake.Find items in your diet that are high in calorie and swap them out for a fruit or veggie on this listApple (1 med.) 72 calories .23g fatBanana (1 med.) 105 calories .39g fatOrange (1 med.) 62 calories .16g fatPeach (1 med.) 38 calories .24g fatStrawberries (1 cup) 49 calories .46g fatBlueberries (1 cup) 83 calories .48g fatRaspberries (1 cup) 64 calories .02g fatPear (1 med.) 95 calories .2g fatNectarine (1 med.) 60 calories .44g fatSeedless Grapes (1 cup) 110 calories .26g fatKiwi (1 med.) 46 calories .4g fatClementine (1 med.) 35 calories .11g fatGrapefruit (1/2 med.) 41 calories .13g fatMango (1 cup) 107 calories .44g fat Honeydew Melon (1 cup) 61 calories .23g fatPineapple (1 cup) 75 calories .19g fat Plum (1 med) 30 calories .18g fatWatermelon (1 cup) 85 calories .37g fat Tangerine (1 med) 36 calories .16g fatCantaloupe (1 cup) 53 calories .3g fat Cherries (1 cup) 91 calories .29g fat For more information on calories and nutritional Information visit Potato (baked) 121 calories .13g fat Sweet Potato (baked) 103 calories .17g fat Carrots (1 cup) 52 calories .31g fat Mushrooms (1 cup) 15 calories .24g fat Red Tomato (1 cup) 32 calories .36g fat Onion (1 small) 28 calories .06g fat Lettuce (1 cup) 8 calories .08g fat Green Pepper (1 med.) 24 calories .2g fat Red Pepper (1 med.) 31 calories .36g fat Cucumber (1 med.) 45 calories .33g fat Zucchini (1 med.) 31 calories .35g fat Spinach (1 cup) 7 calories .12g fat Avocado (1 med.) 240 calories 22g fat Broccoli (1 cup) 20 calories .19g fat Cauliflower (1 cup) 23 calories .1g fat Celery (1 cup) 27 calories .24g fat Asparagus (1 cup) 26 calories .16g fat Corn (1 cup) 132 calories 1.76g fat Eggplant (1 cup) 20 calories .16g fat Pumpkin (1 cup) 30 calories .1g fat Peas (1 cup) 117 calories .58g fat
  7. 7. Learn about the incredible health benefits of fruits and vegetablesthat you can include in your every day diet. Healthy RecipesRed Peppers Strawberry Orange SmoothieAll peppers are rich in vitamins A, C, and K, but red peppers are simply bursting with them. Antioxidantvitamins A and C help to prevent cell damage, cancer, and diseases related to aging, and they support 3 cups of frozen strawberriesimmune function. They also reduce inflammation like that found in arthritis and asthma. Vitamin K 3 packets of Steviapromotes proper blood clotting, strengthens bones, and helps protect cells from oxidative damage. 1 1/4 cups of orange juiceRed peppers are a good source of the carotenoid called lycopene, which is earning a reputation for 1 cup of plain non-fat yogurthelping to prevent prostate cancer as well as cancer of the bladder, cervix, and pancreas. 1.2 tsp vanilla extract 1/4 cup ice cubesCarrots Directions Add all ingredients to blender.Carrots are a great source of Vitamin A, beta carotene and fiber. The beta carotene that is prominent incarrots not only aids in improving eyesight, it is also a powerful antioxidant that fights cancer cells. Blender will be full. Mix on lowVitamin A is important to the respiratory system as it reduces inflammation and emphysema of the speed for 10 seconds. Remove lidlungs. A daily portion of only a half cup of carrots provides your body with the amount of nutrients and stir with spoon. Replace lid.needed to combat heart disease, vision loss and cancer. Mix on medium speed for 15 seconds. Then mix on high speed for 20 seconds. Pour into glassBroccoli and serve immediately.Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system andoptimal brain function, as well as promotes regular muscle growth. Broccoli also contains magnesium Strawberry Salsaand calcium that help regulate blood pressure. One cup of broccoli contains the recommended dailyamount of vitamin C, an antioxidant necessary for fighting against free radicals. Moreover, vitamin C is 1 1.2 cups of diced strawberriesan effective antihistamine for easing the discomfort of the common cold. Broccoli is helpful in repairing 1 1/2 cups of diced red peppersskin damage thanks to the glucoraphanin it contains which helps the skin to detoxify and repair itself. 1 cup of diced green peppers 1 cup of diced red tomato 1 diced jalepeno (optional)Bananas 2 Tbsp. chopped cilantroBananas are extremely high in potassium (about 4673mg), yet very low in sodium (1mg),thus having a 1/2 tsp. saltperfect ratio for preventing high blood pressure. Bananas also have a natural antacid effect on the body 1/2 tsp. red pepper flakeswhich can help relieve heartburn. Also a large source of fiber bananas can help restore normal bowel 1/4 tsp. pepperfunction and normalize movement in the digestive tract. Bananas contain tryptophan, an amino acid 3 Tb sp. honeythat can be converted to serotonin, leading to improved mood which can help with depression. 2 Tbsp. of lemon juice DirectionsOranges Combine all ingredients in large bowl and serve with tortilla chipsOranges are a great source of Vitamin C which helps boost the immune system and is a key factor in or over grilled fish or chicken.keeping us healthy. The high content of flavonoids and phytonutrients in citrus fruits can help reducethe risk of heart disease. The fibres in oranges are good for the digestive system and relieving constipa-tion. Fibres can also help reduce cholesterol and keep blood sugar levels in control. Oranges are alsorich in Iron and Vitamin B6 which is essential in the production of red cells in the blood and can helpprevent lung cancer. Oranges are rich in calcium, associated with a healthy bone structure and teeth.BerriesAll types of berries are nutritious and low in calories. One cup of strawberries contains over 100 mg ofvitamin C, almost as much as a cup of orange juice. We need vitamin C for our immune system functionand for strong connective tissue. Berries contain phytochemicals and flavonoids that may help toprevent some forms of cancer. Cranberries and blueberries contain a substance that can preventbladder infections. Blueberries and raspberries also contain lutein, which is important for healthy vision.
  8. 8. Date: ___ /___ / ___Breakfast Calories Daily Goals Calories: ______________ Cardio: ___ minutes ___ distance How Do You Feel Today?Time: Total Calories MorningLunch Calories Afternoon EveningTime: Total CaloriesDinner Calories Glasses of Water (8oz) ExerciseTime: Total Calories Cardio Time DistanceSnacks Time Calories Strength Reps Sets Total Calories Grand Total Calories
  9. 9. Date: ___ /___ / ___ Breakfast Calories Daily Goals Calories: ______________ Cardio: ___ minutes ___ distance How Do You Feel Today? Time: Total Calories Morning Lunch Calories Afternoon Evening Time: Total Calories Dinner Calories Glasses of Water (8oz) Exercise Time: Total Calories Cardio Time Distance Snacks Time Calories Strength Reps Sets Total Calories Grand Total Calories
  10. 10. A Simple Daily Guide to Improve Your Overall Health Valuable resource to help make better choices every day Begin journaling what you eat every day to start your path of living a healthy lifestyle Learn the information you need to know to start making the changes you need to get yourself on track to living a healthy life. It doesn’t take much but you have to start somewhere