Weekly Food Diary: Fill & Download for Free

Lots of people wish they could lose weight or get a little more in shape.Losing weight can be as simple as keeping a food diary. According to WebMD and the Journal of Preventative Medicine, keeping a food diary helps someone trying to lose weight lose twice as much as those who don’t keep a food diary. It’s certainly worked for me. I haven’t had to go on a special diet or anything. But having to write down that I just ate a snickers acts as a sort of deterrent.If you want to get in better shape, just set up a time to either take a brisk walk or do some small exercise (e.g. elliptical) for 15–30 minutes several days a week. It’ll dramatically help with fitness, especially if you’re middle age or older.The best tool I’ve seen for tracking these things is MyFitnessPal, which is free and has a web app and mobile device apps all linked together.For the food diary, you make a note of each thing you eat, and get to see a running tally of calories that day, as well as having all kinds of other bells and whistles. It already has nutrition data for almost everything I eat that isn’t home-cooked, including Microsoft cafeteria food. For exercise, it lets me input how long I did an exercise, calculates calories, and I can see how it affects my calorie total for the day.When I keep a food diary, I lose weight and stay slimmer. I’ve given up on doing it just during dieting phases, and instead will do it as a daily habit from now on. Give it an honest try for a month and see how it works for you.

i am not a doctor, a dietician, a nutritionist or a naturopath. i just have my own experience.To find out if i could be reacting to a food, i --1) eliminate that food for 2 weeks, while continuing to eat the way i am presently eating.2) after the two weeks OFF of that food, i would reintroduce it in smaller portions the first 3 days and then if still not sure if you are reacting or not reintroduce a larger portion.3) if after a period of 2 weeks of having a food reintroduced you have NO reaction to that food, you can continue to eat it. If you do have a reaction ELIMINATE that food completely.4) repeat this process with your next food that you want to test.During all of this time write a food diary. Date each page and write how you feel, what you are eating and any concerns you might have about a particular food. Use your food diary to see which foods concern you and then repeat the test on those foods.Only test one food for a period of 2 weeks at one time. This process takes time but it is thorough and it works well.Conventional Treatments for Psoriasis - and why they could making you worse! - Read here

Coffee. Drink at least 4 cups per day and not only do you decrease your risk of type two diabetes, but you reduce the long term damage to that fatty liver. Fatty liver is not benign. We expect a big increase in cirrhosis and liver failure due to increases in prevalence of obesity. Coffee can mitigate that somewhat.But really, it is not so much what you add to your diet that will protect you, it is what you take away. Take away empty calories, and that is very protective.What calories are empty?1-Any calories that you DRINK are empty. Stop all fruit juice. Stop all sweetened beverages, including artificially sweetened beverages. Stop all booze. Stop adding sugar to tea and coffee. Drink water, milk, unsweetened coffee and teas.2-All processed carbs are empty calories. This is white flour, white bread, white rice, sugar, high fructose corn syrup, dessert foods, candies.3-All “bad fats” which are opaque or solid at room temperature, like meat fat, shortening, margarine, etc.4-All calories above what you require to maintain your ideal body weight. If you are a woman with a job that isn’t very physical, chances are you need a lot fewer calories than you think.As you replace empty calories with lots of fruits, veggies, lean meats, nuts, and whole grains, your diet will be naturally rich in superfoods.PRO tip: start a food diary. Calculate all you eat for one week. Figure out how well you are already doing, and also what your weak areas are. Then you can target a problem area.Can you get off insulin? Very possible, depending on how long you have had DM2. Insulin causes hunger and weight gain. Your doctor now has access to newer diabetes meds that help you lose weight. Combines with the empty calorie elimination diet, you may even go into remission. Ask your PCP about next steps.