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Namaste,
Welcome to
Body/Spirit
Fitness.
This is a site
of information
and ideas to
support your
physical
health and
inner journey.
URL:
http://www.yoysearch.
com/
Description: A
convenient interface
to ten types of
search.
Patti Helsten
Petrella
teaching
Pilates and
Yoga
Patti Helsten
Petrella
teaches Yoga
and Pilates.
This is a
fitness site for
body spirit and
mind.
Articles and
help on weight
loss, wieght
loss.
Diet tips,
exercise tips,
weightloss tips,
lowfat cooking,
low-fat
cooking, low
fat cooking.
Vegetarian
tips.  Dealing
with obesity
resistance
resistence
training with
weights
Body Spirit Fitness
Weight Management Worksheet

Weight? ________________         Is it weigh-in day?______________

Breakfast   What?____________________
Where?____________________

Snack    What?____________________    
Am I prepared?_______________

Lunch   What?______________________
Where?_____________________

Snack    What?____________________    
Am I prepared?_______________

Dinner   What?_____________________
Where?______________________

(Remember, If eating out, get menu online or call ahead to get menu and
have a healthy dish  picked out before you get there to avoid impulse
selection.)

Exercise Plans:  Duration _________ Aerobic_______    
Resistance_______

Where and when will I exercise?___________________________________

Visualization -- AM & PM           Have I set aside time?__________________

Results:

What I did
right_________________________________________________

What I could improve
on__________________________________________

Was my total Fat intake around 20-24 grams?__________

Did I eat only complex carbohydrates?

Exercise Results? Duration ________ Aerobic_______    Resistance______

How to improve or make more time.________________________________

Visualization-What time & How Long?  _________ AM      _________  PM
Notes to
Self_________________________________________________________
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What am I doing different today?
Am I living consciously?
General Guidelines
For Daily Food Choices Per Day:  

Proteins: 2-3 servings (Fish,- Shellfish, Beans and other Plant Protein) Try
to have increase your plant protein. (Soy Products, Tofu, Beans, legumes)

Dairy: 2-3 Fat Free (or low fat) servings

Carbohydrates (starchy): 3-5 servings of whole grain (Complex) breads,
cereal, pasta, brown rice, Corn Tortillas)

*Fruits: 2-4 servings

*Vegetables: 3-6 servings

Fats: 0-1 serving (There is natural fat in almost everything, without adding
more.  Add Omega 3 whenever possible or as a supplement.)

*Fruits and vegetables are also carbohydrate, but we are listing them separately.  
You may occasionally substitute a carbohydrate for an alcoholic drink.(Always
check with your doctor before starting a diet or exercise program)
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