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

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
SIMPLE
SUBSTITUTES learn how to
Save up to
500 calories a day eat healthy
with these
tips on a budget
SPRING 2012

2. A Simple Daily Guide to Improve Your Overall Health
Valuable resource to help make better choices every day
The best way to improve your overall health is to
pay close attention to the foods you are eating and
how 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. the basic facts
To lose one pound you must burn 3500 excess calories.
Health care professionals recommend a slow weight loss as the
safest and most effective plan and to ensure long term results.
The most effective way to do this is to decrease the amount of
Basic Plan
calories you eat by eating healthier and increase the amount of to Lose Weight
calories you burn by being more active each day One Pound a Week
Setting goals and tracking your progress has proven to be one of To lose one pound a week try this
plan by reducing your calories by
the 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 by
track and accountable.
300 calories a day
 Burn an extra 200 calories a day
Additional Tips:
It is not recommended that you reduce your calorie intake more Three Pounds a Week
than 800 calories at one time. Gradual adjustments to your diet To lose three pounds a week
try this plan by reducing your
will produce better results.
calories by 1500 per day:
Creating goals and documenting progress helps reach weight loss  Reduce your calorie intake by
goals. Knowing how to make positive adjustments comes from 800 calories a day
understanding what you are eating everyday and where your  Burn an extra 700 calories a day
calories 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. Substituting healthier lower calorie and fat items for items that you eat every day
can save you hundreds of calories a day and thousands of calories a week helping
you 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 for
Cans of Soda X = soda and cut 100% of total calories from soda
Regular beer has between 150 and 250 calories per serving. Swap
Beer X = out for light beer to save up to 100 calories per serving
Candy bars have between 200 and 400 calories. Swap out your
Candy 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 totaling
Ice 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. Food allergies can be extremely hard to
diagnose. Keeping a food journal can be a key
part of understanding how foods are affecting
your body. By documenting what you are
eating and how you are feeling What is Gluten?
Gluten is a protein composite, meaning it is
throughout the day doctors a substance made up of several different
are able to assess your proteins, in wheat and related grains in the
overall 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 food
you become more aware sources and ingredients consumed by the
of how you feel during average American on a daily basis such as flour
each 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
CeliacCentral.org
Common Types of Food Allergies:
 Milk/Dairy/Eggs
 Fish/Shellfish
 Peanuts/Tree Nuts
 Wheat/Gluten

6. counting calories
Use 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 list
Apple (1 med.) 72 calories .23g fat
Banana (1 med.) 105 calories .39g fat
Orange (1 med.) 62 calories .16g fat
Peach (1 med.) 38 calories .24g fat
Strawberries (1 cup) 49 calories .46g fat
Blueberries (1 cup) 83 calories .48g fat
Raspberries (1 cup) 64 calories .02g fat
Pear (1 med.) 95 calories .2g fat
Nectarine (1 med.) 60 calories .44g fat
Seedless Grapes (1 cup) 110 calories .26g fat
Kiwi (1 med.) 46 calories .4g fat
Clementine (1 med.) 35 calories .11g fat
Grapefruit (1/2 med.) 41 calories .13g fat
Mango (1 cup) 107 calories .44g fat Honeydew Melon (1 cup) 61 calories .23g fat
Pineapple (1 cup) 75 calories .19g fat Plum (1 med) 30 calories .18g fat
Watermelon (1 cup) 85 calories .37g fat Tangerine (1 med) 36 calories .16g fat
Cantaloupe (1 cup) 53 calories .3g fat Cherries (1 cup) 91 calories .29g fat
For more information on calories and nutritional
Information visit www.caloriecounter.com
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. Learn about the incredible health benefits of fruits and vegetables
that you can include in your every day diet.
Healthy Recipes
Red Peppers
Strawberry Orange Smoothie
All peppers are rich in vitamins A, C, and K, but red peppers are simply bursting with them. Antioxidant
vitamins A and C help to prevent cell damage, cancer, and diseases related to aging, and they support 3 cups of frozen strawberries
immune function. They also reduce inflammation like that found in arthritis and asthma. Vitamin K 3 packets of Stevia
promotes proper blood clotting, strengthens bones, and helps protect cells from oxidative damage. 1 1/4 cups of orange juice
Red peppers are a good source of the carotenoid called lycopene, which is earning a reputation for
1 cup of plain non-fat yogurt
helping to prevent prostate cancer as well as cancer of the bladder, cervix, and pancreas.
1.2 tsp vanilla extract
1/4 cup ice cubes
Carrots Directions
Add all ingredients to blender.
Carrots are a great source of Vitamin A, beta carotene and fiber. The beta carotene that is prominent in
carrots not only aids in improving eyesight, it is also a powerful antioxidant that fights cancer cells. Blender will be full. Mix on low
Vitamin A is important to the respiratory system as it reduces inflammation and emphysema of the speed for 10 seconds. Remove lid
lungs. 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 glass
Broccoli and serve immediately.
Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and
optimal brain function, as well as promotes regular muscle growth. Broccoli also contains magnesium
Strawberry Salsa
and calcium that help regulate blood pressure. One cup of broccoli contains the recommended daily
amount of vitamin C, an antioxidant necessary for fighting against free radicals. Moreover, vitamin C is 1 1.2 cups of diced strawberries
an effective antihistamine for easing the discomfort of the common cold. Broccoli is helpful in repairing 1 1/2 cups of diced red peppers
skin 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 cilantro
Bananas are extremely high in potassium (about 4673mg), yet very low in sodium (1mg),thus having a
1/2 tsp. salt
perfect ratio for preventing high blood pressure. Bananas also have a natural antacid effect on the body 1/2 tsp. red pepper flakes
which can help relieve heartburn. Also a large source of fiber bananas can help restore normal bowel 1/4 tsp. pepper
function and normalize movement in the digestive tract. Bananas contain tryptophan, an amino acid 3 Tb sp. honey
that can be converted to serotonin, leading to improved mood which can help with depression. 2 Tbsp. of lemon juice
Directions
Oranges Combine all ingredients in large
bowl and serve with tortilla chips
Oranges 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 reduce
the 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 also
rich in Iron and Vitamin B6 which is essential in the production of red cells in the blood and can help
prevent lung cancer. Oranges are rich in calcium, associated with a healthy bone structure and teeth.
Berries
All types of berries are nutritious and low in calories. One cup of strawberries contains over 100 mg of
vitamin C, almost as much as a cup of orange juice. We need vitamin C for our immune system function
and for strong connective tissue. Berries contain phytochemicals and flavonoids that may help to
prevent some forms of cancer. Cranberries and blueberries contain a substance that can prevent
bladder infections. Blueberries and raspberries also contain lutein, which is important for healthy vision.

8. 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

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. 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