Your food and lifestyle log - the Blood Sugar Diet · PDF fileThis interactive food and...

Your food and lifestyle log

Welcome to the Blood Sugar Diet interactive Food and Lifestyle Log.

Over the next few months you are likely to be making profound changes – some of

these will be easy to integrate with your daily life, some will be more difficult.

We absolutely encourage you to commit to keeping a record of your experiences and

results – they are both a very powerful motivator for change as well as a support tool

to help you make these changes your new “normal”.

As Michael Mosley says in The 8-week Blood Sugar Diet:

“When you are in the thick of a new eating regime, you will inevitably have moments

of doubt or forget why you are putting yourself through it. So, before you start, jot

down all the reasons (as specific as possible) why you want to get your blood sugar

under control. Keep it with you. Make it into your screen saver. Read this list whenever

you feel yourself weakening.”

This interactive food and lifestyle log is designed as a tool to support you throughout

your change. This is a simple technique as well as a powerful therapeutic tool to learn

more about yourself and become more aware of how your daily choices affect you.

This log is designed to support you achieving your best results.

Good luckYour Blood Sugar Diet Team

MY statistics

Week

Body fat percentage (DEXA scan)

Visceral fat (DEXA scan)

Bone density (DEXA scan)

Lean muscle mass (DEXA scan)

Fasting sugars (blood test)

HbA1c (blood test)

LFTs (blood test)

AST:

LFTs (blood test)

ALT:

LFTs (blood test)

GGT:

Lipids (blood test)

Triglycerides:

Lipids (blood test)

LDL:

Lipids (blood test)

Total Cholesterol:

1

6

12

MY self assessMent How would you describe your:

Energy levels

Cravings & addictions:

Hair & skin:

Body shape:

Mood & emotions:

Breathing:

Digestion:

Bowel movements:

Sleep:

Weight: BMI: Waist circumference

1Breakfast lunch Dinner snacks snacks MoveMent WeiGht

MonDaY

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WeDnesDaY

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thursDaY

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friDaY

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saturDaY

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sunDaY

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Week DATE

Goals this week:

MY prOGrAM GOALS

1.

2.

3.

How am I feeling physically:

How am I feeling emotionally:

Challenges this week::

Ideas for overcoming these challenges:

I am proud of:

Congratulations You have completed week one! “Every day is a good opportunity

to move yourself in the right direction.” Cathy WonG, nD

Breakfast lunch Dinner snacks snacks MoveMent WeiGht

MonDaY

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tuesDaY

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WeDnesDaY

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thursDaY

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friDaY

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saturDaY

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sunDaY

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DATE

Goals this week:

MY prOGrAM GOALS (review)

1.

2.

3.

2Week

How am I feeling physically:

How am I feeling emotionally:

Challenges this week::

Ideas for overcoming these challenges:

I am proud of:

Well done! that’s week two done. “Be not afraid of taking tiny steps,

be afraid of standing still.” ChineSe ProverB

Breakfast lunch Dinner snacks snacks MoveMent WeiGht

MonDaY

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tuesDaY

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WeDnesDaY

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thursDaY

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friDaY

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saturDaY

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sunDaY

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DATE

Goals this week:

MY prOGrAM GOALS (review)

1.

2.

3.

3Week

How am I feeling physically:

How am I feeling emotionally:

Challenges this week::

Ideas for overcoming these challenges:

I am proud of:

Week three can set you free!

“Your resistance is a sign that your system is reconfiguring itself toward success.” toDD herman, thepeakathlete.com

Breakfast lunch Dinner snacks snacks MoveMent WeiGht

MonDaY

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tuesDaY

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WeDnesDaY

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thursDaY

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friDaY

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saturDaY

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sunDaY

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DATE

Goals this week:

MY prOGrAM GOALS (review)

1.

2.

3.

4Week

How am I feeling physically:

How am I feeling emotionally:

Challenges this week::

Ideas for overcoming these challenges:

I am proud of:

Week four is through- Good on you!

“Whether you believe you can or you believe you can’t, you’re probably right.” henry t ForD

Breakfast lunch Dinner snacks snacks MoveMent WeiGht

MonDaY

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tuesDaY

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WeDnesDaY

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thursDaY

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friDaY

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saturDaY

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sunDaY

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DATE

Goals this week:

MY prOGrAM GOALS (review)

1.

2.

3.

5Week

How am I feeling physically:

How am I feeling emotionally:

Challenges this week::

Ideas for overcoming these challenges:

I am proud of:

Week five You’re even more alive!

“Set a goal, and in small, consistent steps, work to reach it. Get support from your peers when you start flagging. Repeat. You will change.” Seth GoDin

Breakfast lunch Dinner snacks snacks MoveMent WeiGht

MonDaY

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tuesDaY

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WeDnesDaY

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thursDaY

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friDaY

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saturDaY

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sunDaY

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DATE

Goals this week:

MY prOGrAM GOALS (review)

1.

2.

3.

6Week

How am I feeling physically:

How am I feeling emotionally:

Challenges this week::

Ideas for overcoming these challenges:

I am proud of:

Congratulations Week six. You are half way! “When the resistance has gone,

so are the demons.” Pema ChoDron

Energy levels

Cravings & addictions:

Hair & skin:

Body shape:

Mood & emotions:

Breathing:

Digestion:

Bowel movements:

Sleep:

Weight: BMI: Waist circumference

MY self assessMent How would you describe your:

Breakfast lunch Dinner snacks snacks MoveMent WeiGht

MonDaY

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tuesDaY

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WeDnesDaY

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thursDaY

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friDaY

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saturDaY

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sunDaY

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DATE

Goals this week:

MY prOGrAM GOALS (review)

1.

2.

3.

7Week

How am I feeling physically:

How am I feeling emotionally:

Challenges this week::

Ideas for overcoming these challenges:

I am proud of:

Week seven: We’re on the homeward run! “If you’re only willing to do what’s easy,

life will be hard. But if you’re willing to do what’s hard, life will be easy.” t. harv eker

Breakfast lunch Dinner snacks snacks MoveMent WeiGht

MonDaY

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tuesDaY

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WeDnesDaY

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thursDaY

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friDaY

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saturDaY

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sunDaY

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DATE

Goals this week:

MY prOGrAM GOALS (review)

1.

2.

3.

8Week

How am I feeling physically:

How am I feeling emotionally:

Challenges this week::

Ideas for overcoming these challenges:

I am proud of:

Week eight. Great!“Surround yourself only with people who are going to take you higher.” oPrah WinFrey

Breakfast lunch Dinner snacks snacks MoveMent WeiGht

MonDaY

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tuesDaY

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WeDnesDaY

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thursDaY

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friDaY

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saturDaY

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sunDaY

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DATE

Goals this week:

MY prOGrAM GOALS (review)

1.

2.

3.

9Week

How am I feeling physically:

How am I feeling emotionally:

Challenges this week::

Ideas for overcoming these challenges:

I am proud of:

Week nine and we’re nearing the finish line! “Trust yourself. Create the kind of self that

you will be happy to live with all your life.” GoLDa meir

Breakfast lunch Dinner snacks snacks MoveMent WeiGht

MonDaY

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tuesDaY

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thursDaY

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friDaY

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saturDaY

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sunDaY

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DATE

Goals this week:

MY prOGrAM GOALS (review)

1.

2.

3.

10Week

How am I feeling physically:

How am I feeling emotionally:

Challenges this week::

Ideas for overcoming these challenges:

I am proud of:

Week 10 You’re so close to the end. “By changing your habits of thinking

and behavior, you can change the experience of your body and its aging.” DeePak ChoPra mD

Breakfast lunch Dinner snacks snacks MoveMent WeiGht

MonDaY

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tuesDaY

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thursDaY

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friDaY

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saturDaY

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sunDaY

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DATE

Goals this week:

MY prOGrAM GOALS (review)

1.

2.

3.

11Week

How am I feeling physically:

How am I feeling emotionally:

Challenges this week::

Ideas for overcoming these challenges:

I am proud of:

Week eleven What is your will?

“As is your desire, so is your will.As is your will, so is your deed.As is your deed,So is your destiny.”the UPaniShaDS

Breakfast lunch Dinner snacks snacks MoveMent WeiGht

MonDaY

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tuesDaY

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thursDaY

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friDaY

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saturDaY

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sunDaY

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DATE

Goals this week:

12Week

How am I feeling physically:

How am I feeling emotionally:

Challenges this week::

Ideas for overcoming these challenges:

I am proud of:

Congratulations! Week twelve. You made it! “The point of life is happiness.”

the DaLai Lama

Energy levels

Cravings & addictions:

Hair & skin:

Body shape:

Mood & emotions:

Breathing:

Digestion:

Bowel movements:

Sleep:

Weight: BMI: Waist circumference

MY self assessMent How would you describe your:

After viewing your statistics, your self assessment and your program goals, describe how you feel: