Sometimes I can’t remember what I do with everything that goes on in my day, so my question to everyone is, “Today I ate _____”? Do you know, can you even remember? Let alone do you know what time it was when you ate?  Many of us are so busy that we go through the day not paying much attention to what or when we eat. Unfortunately, not paying attention can lead to an expanded waistline. I am encouraging everyone to make a food journal and include what you do to burn off the fat. Keeping a food and exercise journal is accentual to weight loss and lifelong maintenance. It gives an insight to what you ate, when you ate it and how you are melting off the fat.

You don’t have to go out and buy a food journal you can make your own right at home.  Just get a notebook that you can carry with you at all times and write down what you ate, how much you ate and what time you ate. Don’t forget to include all beverages that were consumed throughout day as well.  Your Journal should include:

Breakfast Snack Lunch Snack Dinner Snack

Banana w/ cherry pomegranate Greek yogurt

8oz water


3 egg omelet (1whole egg and 2 egg whites) w/red bell pepper, onions, spinach, 1mushroom (veggies =1cup) and banana

8oz tea w/NO Sugar



30 minute Cardio workout via The Firm exercise tape