Day 185 - 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
5,0 points
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2,0 p - 150 gr. Pasta
0,0 p - cucumber, tomatoes
1,0 p - 1 tb mayonaise light
2,0 p - 8 water crackers (Melba)
2 water

Lunch
6,0 points
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3,0 p - 3 slices of white bread
2,0 p - 20 gr. butter
1,0 p -10 gr. jam light

Diner

8,0 points

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4,0 p - 150 gr. steak
0,0 p - onions aubergine, cucumber, tomato, paksoi
2,0 p - 20 gr. garlic butter
2,0 p - 8 water crackers (Melba)
2 water

Diversen

5,0 points
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4,0 p - 2 frusi
1,0 p - 1 banana
0,0 p - 2 apples. 2 tangerines
2 water

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Day maximum: 28,0 points
6 water/tea (19:00 AM), 3 vegetable, 2 fruit, 2 fat, 2 calcium
1. Total bonuspoints used/saved: 24,0/4,0
2. Bonuspoints needed/saved: 20,0/8,0
3. Exercise total: 1297 minutes/30 walking (next spacer 1370 minutes)

***SUMMARY: water OK; Points needed 12,0; Extra excercise: 30 mins***