Kaytlin Bangerter

Part One: Food Journal

Day 1: 3/9/2015
Handful of almonds
To-go applesauce
Eggs
Orange juice
Clementine
Taco soup
Tortilla chips

Waffle
Eggs
Orange Juice
Doritos
Tomato soup
Tuna fish sandwich
Asparagus
Steak

Day 2: 3/15/2015
Protein bar
To-go applesauce
Eggs
Piece of toast
Grape juice
Meatloaf
Potato
Asparagus

Day 7: 3/28/2015
Protein bar
Protein shake
Raspberries
Celery
Toast
Pizza
Dr. Pepper

Day 12: 4/3/2015

Oatmeal
Orange
Banana
Pretzels
Fruit snack
Baked potato
Cooked carrots
Cupcake

Day 8: 3/29/2015
Cereal
Fruit snack
Pretzels
Fruit salad
Green beans
Mashed potatoes
Pot roast

Day 13: 4/6/2015

Oatmeal
To-go applesauce
Granola bar
Pizza
Celery
Carrots
Ice cream

Day 9: 3/30/2015
Protein shake
To-go applesauce
Bowl of soup
Toast
Raspberries
Sushi

Day 14: 4/7/2015

Bagel w/ cream cheese
Strawberries
Grapes
Pineapple
Turkey sandwich
Popcorn

Day 5: 3/22/2015
Fruit protein smoothie
Carrots
Celery
Chicken enchiladas
Strawberries
Brownie

Day 10: 4/1/2015

Protein bar
Handful of almonds
Banana
Grilled chicken salad
Fruit smoothie
Rice
Meatballs
Grilled pineapple

Day 6: 3/23/2015

Day 11: 4/2/2015:

Day 15: 4/8/2015

Bagel w/ cream cheese
Choc. chip cookie
Doritos
Tuna fish sandwich
Broccoli salad
Soup and salad from
Zupas
Cereal
Day 16: 4/12/2015
Fruit protein smoothie

Day 3: 3/16/2015
Bowl of cereal
Apple
Ham and cheese
sandwich
Pretzels
Soup and salad from
Zupas
Slurpee
Day 4: 3/18/2015
Protein bar
Handful of almonds
Orange juice
Ham and cheese
sandwich
Pizza

Protein bar
Protein shake
Eggs
Strawberries
Banana
Peas
Pizza

Toast
Turkey sandwich
Carrots
Celery
Broccoli
Chicken nuggets
French Fries
Day 17: 4/13/2015
Cereal
Orange Juice
Philly cheese steak
sandwich
Powerade
Strawberries
Pineapple
Watermelon
Fruit dip
Pizza
Day 18: 4/14/2015
Bagel w/ cream cheese
Banana
Pretzels
Turkey Sandwich
Doritos
Chicken wings
Carrots
Celery
Mango lemonade
Day 19: 4/15/2015
Protein shake
Protein bar
Eggs
Toast
Raspberries
Green beans
Hot dog
Slurpee
Day 20: 4/16/2015
Protein shake
Protein bar
Eggs
Toast
Carrots
Ham sandwich

Tortilla chips
Spaghetti
Garlic bread
Applesauce
Green beans
Day 21: 4/20/2015
Protein shake
Protein bar
Apple
Grilled Chicken
sandwich
Fruit snack
Mashed potatoes
Meatloaf
Peaches
Beats
Day 22: 4/21/2015
Cereal
Raspberries
Milk
Chicken noodle soup
Wheat thins
Baked beans
Hot dogs
Corn
Day 23: 4/22/2015
Protein bar
Banana
Eggs
Toast
Apple Juice
Lasagna
Salad
Breadsticks
Lemonade
Day 24: 4/23/2015
Protein Shake
Protein Bar
Fruit smoothie
Ham Sandwich
Carrots
Lasagna
Breadstick
Apple

Day 25: 4/25/2015

Oatmeal
Banana
Eggs
Toast
Fruit snack
Pretzels
Sushi
Lemonade

Part 2: Goals
Goal 1: Go to sleep before midnight every night for the entire semester.
How am I going to accomplish this goal?
Making sure to plan my time wisely so that I can make sure my to-do list is
done early in the day instead of putting it off until night time and losing sleep.
How did I do on this goal?
For the most part I fulfilled this goal! It was definitely hard some nights.
Because of crazy work and school schedules there were a few nights were I was up
past midnight.
Goal 2: Stay off soda for the entire semester.
How am I going to accomplish this goal?
By substituting my beverages with water instead of carbonated drinks.
How did I do on this goal?
There was one time were I gave in to temptation and had to have a Dr.
Pepper.
Goal 3: Go to the gym at least twice a week.
How am I going to accomplish this goal?
Half way through the semester I decided on this goal. My mother and I got
gym passes and went every Tuesday and Thursday morning.
How did I do on this goal?
I think there was only one week that we didnt go to the gym, but other than
that we stuck to it. It was a great way for me and my mom to spend time together.
Goal 4: Stay off Doritos.
How am I going to accomplish this goal?
By adding more healthier snack like fruits and veggies to my diet.
How did I do on this goal?
Doritos are my favorite snack food. It was really hard for me to cut these out
of my diet. I cut back quite a bit and even when I had them I would make sure it was
only a handful.
Goal 5: Stay off Pizza.
How am I going to accomplish this goal?
By choosing to eat better food that will leave me feeling healthier.
How did I do on this goal?
Pizza is also my favorite food so it was hard to cut back on this as well.
Believe it or not, I actually didnt eat pizza as much as I use too. Since I wasnt
eating as much pizza and substituting it with healthier food it was leaving me more
energized while going to the gym.

Part 3: Lifelong wellness application paper

Having these goals this semester were challenging at times, but overall
very rewarding. I feel like they did contribute to my main goal of trying to live
a healthier lifestyle. For the most part I felt like I stuck to my goals. There
were moments of weakness and giving in to temptations, but I just had to
keep reminding myself that I was going to be perfect with these goals.
Stopping them cold turkey wasnt going to be realistic and that I just had to
try the best I can. For example, my love for Doritos, it was so hard to just all
of a sudden stop snacking on them. So instead of cutting them cold turkey I
decided I would choose another option like a fruit or veggie and in those
moments when Doritos would suffice my cravings I would control my portion
and only have a small handful.
Probably my favorite goal that I set was going to the gym at least twice
a week. I have noticed a big difference in my muscle tone and especially in
my endurance to do exercises longer. This goal is something that I will
definitely be continuing to maintain. I have been going to the gym with my
mom and it has been a really great time for us to bond. She is also focusing
on living a healthier life. We both motivated each other to make healthier
decisions that would only add to the success of our goals.