1. WELCOME BACK! What will class look like this year!?  3.30 min change  AS SOON as you are done changing go to designated class room, in rows, and jog in place with food journal in the front of you  Everyone stops jogging when the instructor has said so ( you will stop when instructor checks all food journals)  Greeter then stretches class  MUCH MORE SELF DIRECTED

2. Food Journaling

3. Food Journal  Everyone should have a food journal  If not, you will receive a 0/5 on HW today  Rules for food journal  You will fill out a food journal EVERYDAY (yes, even on the weekends)  TRACK EVERYTHING that you eat and drink (even if you are ashamed of it, DO IT)  THIS STARTS TODAY!

4. Why the heck are we doing this?  Americans spend an average of $35 BILLION on weight loss products  One of the most effective and cost efficient ways to lose weight, gain mass or maintain is with a Pen and paper  “Food diaries force an increased awareness of habits and eating patterns. By allowing patients to follow their eating patterns throughout the day, the visual diary can highlight pitfalls that may have previously gone unnoticed by a dieter.”  Every ones body is DIFFERENT and reacts to different types of foods differently (I.E?)  YOU DESERVE TO FEEL GOOD!

5. How are we tracking?  Day 1- January 4, 2014  Breakfast- Nothing ( I wasn’t hungry)  Lunch- 11:30am- Chipotle salad bowl- lettuce, brown rice, black beans, tomatoe, guacamole, hot salsa- Felt like I ate too much, I enjoyed the food, and was happy that I didn’t get meat or cheese this time! My stomach does not hurt though, which is good…these ingredients in my bowl did not affect me in a negative way  Snack 1- 4pm- Homemade Banana ice cream with a scoop of almond butter- I was a little hungry from being out all day but didn’t want to make an actual meal and had a sweet tooth so I made this, it was really satisfying and the ingredients did not bother my stomach either!  Snack 2- cheesecake cupcake- I don’t know why I ate this when I woke up, I was hungry and that was the first thing I saw. I should have ate something with more substance because I was still hungry after I ate it. I feel guilty for eating this, it was the only bad thing I ate all day and am not happy about it. It didn’t upset my stomach, I just hate that I ate it.  Snack 3-cheese and crackers- I need to eat real food, I keep snacking.  Dinner 7:00pm- Spicy crab cake, avocado, salad- This was delicious, I was extremely satisfied with the meal. It has everything I wanted, spiciness from the crab cake and a good refreshing salad with fruit and light dressing.

6. What will my grade look like for this?  Each day during the warm up (5min jog) ALL journals will be placed in front of the individual  Journals will be checked during the jog EVERYDAY THOROUGHLY (your “feelings of what you ate” should be fairly in-depth  5 points each day  Example: you come to school on Monday, I will check Friday, Saturday and Sundays journals= 15 HW points for the day  This is SEPARATE from your participation grade( you will receive TWO grades a day for now on)  You CANNOT show your journal later if you forget it

7. FIRST JOURNAL ENTRY!  Date – this should ALWAYS BE in the upper left hand corner  What do you wish to gain out of this 2/3 month long assignment?  What are you goals?  How do you feel about this awareness approach?  What is your relationship with food?  Emotional eater  Social eater  JUST LOVE FOOD  Just eat to fuel Think of it as the intro to your first album… MAKE IT GOOD !

8. HAPPY JOURNALING!