Little Black Book~Daily Food Diary® 

As seen in SHAPE Magazine!

  Named their #1 Favorite Food Journal

Are you dieting?

 Or are you planning on following an ON-LINE weight loss program?

   Are you just watching what you eat?

Has your Doctor, Personal Trainer,

 Dietician or Nutritionist said,

 "You should keep a daily

     food journal to record 

       everything you are eating."?

• IT’S EASY!
• CONVENIENT and PORTABLE!
• FITS IN YOUR POCKET, PURSE or PACK!
• QUALITY BLACK COVER WITH PEN!
• 3.5" x 5.5" NOTEBOOK
• DISCREET!
• TRACKS THREE MONTHS!
• PERFECT ACCESSORY TO USE WITH POPULAR ON-LINE WEIGHT-LOSS PROGRAMS

NO computer or palm pilot required! NO batteries to go dead. NO software to download or buy! NO log-in or password to remember. NO waiting for others to leave the computer.

There is NO membership to buy. And, NO big journal to carry around.

You will find that your Little Black Book~Daily Food Diary® is just the accessory you need to keep your daily food and calorie journaling very simple and convenient; at home, work, in a restaurant or while traveling. Great for women or men because it is compact and every day of the week, no matter where you happen to be, it’s right there at your finger tips. Dieting and weight management is a much simpler process now!

Welcome to a new way of life!

Great for aerobics classes and weight management groups! Order one for a friend! There is nothing like a buddy to keep you going! ORDER or RE-ORDER on www.dailyfooddiary.net or www.eBay.com – eBay Seller ID:  dfd88dfd

Making the Most of

   Your Little Black Book ~

       Daily Food Diary®:

Your handy new Little Black Book~Daily Food Diary® can be used for many purposes. The colorful boxes are for marking off your consumption of the recommended daily servings of each USDA Food Pyramid group. This helps you look at balancing not reaching a goal.

Designed for weight loss management and calorie counting, this user-friendly form is also ideal for people who track their consumption of sugars/carbs, fats, salt, allergens or any other foods or ingredients that may concern them.

The Little Black Book~Daily Food Diary® helps you keep off the weight you lost by helping you to monitor those snacks that are easy to forget about, but show up on your bottom line. This diary helps you make the lifestyle changes that will let you go from “I can do it!” to “I DID IT!”

Most of all keep it handy in your pocket, pants or shirt. In your purse, hip pack, carry-on baggage, travel duffle bag, back pack, briefcase, glove box, your truck visor organizer or the console in your vehicle.  You might want to keep it in your toolbox! But, don’t keep it in your lunchbox…you might consume additional calories too early in the day!

Track the days you want to track…if you want to journal every day, great! If you don’t want to count an occasional day because of a family gathering, party or business luncheon or no Saturdays because you and a friend go to a favorite restaurant…fine! But, get back on the wagon the next day! The more days you track the faster you will see results!

Here’s how to utilize this journal for best results:

FIRST, record the day and date at the top of the form. Establish a 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 keeps working for you. It may change from week to week. To determine how many calories to set as your limit use this rule-of-thumb:  Generally, it takes 14 calories per pound of your current weight to maintain that weight. If you want to lose weight you must eat less than that amount. So, if you weigh 200 lbs. then you must eat 2800 calories per day to maintain that weight. If you want to lose weight you must reduce the calorie count.

MOST OF ALL - WRITE IT DOWN!

WRITE DOWN EVERY BITE as soon as it crosses your lips, every 25.5 calorie kiss…and keep a DAILY RUNNING TOTAL to add up during and at the end of the week.  This is especially important if you are cutting back in the early part of the week in order to “save up” for a big party, business luncheon or a week end 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. It is not for giving you room for more calories to eat! This is used to boost your morale, acknowledge your effort, and to give yourself credit for the extra activity.

USE A “MENU”. MAKE A LIST OF THE ALLOWED FOODS by creating a “MENU of YOUR Choices” that has your personal likes that is abundant with “yes foods and servings” choices. Allow yourself to choose from that list! This is much, much easier and a lot more fun than having a long list of things that are taboo for you! Keep adding to that list as you discover new and healthier foods you enjoy that fit your new caloric profile and your new way of life!

While you are at it, record the calories per serving on the "Menu" for quick reference which makes totaling much faster.  Put your “menu” in the front pocket of your Little Black Book~Daily Food Diary®.

There’s a convenient place to mark down when you’ve taken your MEDICATIONS as prescribed and your VITAMINS or SUPPLEMENTS regularly! Mark off; Morning (AM), Noon (N) and Night (PM) to know that you are on track.

STAY HYDRATED! This is VERY important. Record your water consumption by using the blue boxes. Water not only helps you get the most value from what you eat, but, also helps flush your system and minimize cravings.

Also, mark the food groups that are represented in your meals. Most of us don’t eat enough greens or protein. But this also helps us focus on balancing carbs/proteins and change that behavior if it is too far off balance.

FINALLY, there is NO place to record your weight; don’t write it down for others to inadvertently discover. Some day you may want to show your Little Black Book~Daily Food Diary™ to a friend or co-worker, or someone may ask to see it and you may not want to share too much information.

The beauty of the Little Black Book~Daily Food Diary® is that you can make it work for your new lifestyle. It takes a few days to get the hang of using the diary, but, it will soon become second nature. There is a three month supply of forms and some extra pages for sharing. The back of an old one can be used for a grocery list. We all have routines and unique ways of managing our day. Customize your method of using Little Black Book~Daily Food Diary® and make it your own to control! Get into the habit of using it and you will see great results. It is an easy way to stay the course!

You will eventually learn most of the calorie values as you adopt the habit. You should write them down on the “Menu”.

Remember, a serving size is about the size of the palm of your hand. A small apple is about 100 calories. This method is not as exact as weighing your food which is always an option if you want to really accelerate your progress.