Sharon Howard’s Evaluation and Plan for Leigh. Part 2

Carbohydrates, contrary to popular opinion, are not to be avoided at all costs. Carbohydrates are found in very nutritious foods, such as fruit, vegetables, whole grains and dairy products. However, lots of carbohydrates are found in fat-free junk foods, such as cookies, cakes, pretzels, candy and soda. These foods are not to be misused even though they contain no fat. Also, it is easy to eat multiple servings of bread in the form of big bagels, rolls, pasta, rice or potatoes. So, keep the serving size at a half cup to 1 cup for now. We will track starch servings in a few weeks.

I would like you to start tracking your food intake daily on the weekly food diary form I will supply. Note the time that you eat. Next, you see Hunger Level. Using the chart below, I want you to rate the feeling of hunger in your stomach before and after you eat — not your mouth, your stomach.

If you notice that you are not hungry, but still want to eat, ask yourself, “How do I feel?” Label the column next to the food and amount “Feelings.” Jot down what is going on emotionally when you are eating. The little box is where you can track your fat grams. Have you ever done this before? It gives me a different way of evaluating your diet. I hope to show you that your diet does not have to be restrictive in order for you to lose weight.

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