Day 184 - 21 Charms & 10 Spacers

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Next Charm 84.9 lbs

Dr. Phil continued.....

Phil's 7 keys to weight controll

1. Right thinking
2. Healing feelings
3. A no-fail environment
4. Mastery over food and impulse eating
5. High response Cost, High Yield Nutrition
6. Intentional excercise
7. Your circle of support

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Breakfast

8,0 points
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0,5 p - 10 gr. All bran chocolate

0,5 p - 1 dl optimel yoghurt drink
5,0 p - 105 gr. Corned beef
2,0 p - 2 tbs mayonaise light
0,0 p - chinese cabbage, cucumber, tomatoes

2 water

Lunch
2,0 points
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2,0 p - 1 frusi

2 water

Diner

8,0 points

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3, 0 p - 120 gr. Steak

1, 0 p - 1 cs olive oil
0,0 p - mushrooms, green beans

4,0 p - tortellini pasta (unlimited)

2 water

Diversen

5,0 points
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4, 0 p - 2 frusi's

1,0 p - 1 banana

0,0 p - 3 tangarines and apples

water

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Day maximum: 28,0 points
2 water/tea (19:00 AM), 3 vegetable, 2 fruit, 2 fat, 2 calcium
1. Total bonuspoints used/saved: 23,0/4,0
2. Bonuspoints needed/saved: 20,0/4,0
3. Exercise total: 1267 minutes/0 walking (next spacer 1370 minutes)

***SUMMARY: water OK; Points needed 16,0; Extra excercise: 0 mins***