Target Weight ==>

0
Weight (Lbs)

Journal & Points Calculator Name: Daily Point Allowance: 0 0

Total Allowed Balance

Date

Weekly Status: Points Used Monday 0.0 Tuesday 0.0 Wednesday 0.0 Thursday 0.0 Friday 0.0 Saturday 0.0 Sunday 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0 0 0 0 0 0 0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

Caution: Clicking on the button below will clear all the menu data for each day and reset any bonus points earned to zero.

Updated: 1/14/02 Copyright 2001 Ray Ruediger (ray@rjrudy.org) - http://www.rjrudy.org This spreadsheet may be freely copied and distributed for personal use only. It may not be sold.

Monday Point Calculator

Bonus Points ==> Daily Point Allowance ==> Breakfast ==>

0 0 0.0
Serving Size

Points Used Today ==> Lunch ==> Quantity

0.0
Dinner ==> Fat (grams)

Points Remaining ==>

0.0
Calories

0.0
Fiber (grams)

Snacks ==> Calculated Points

0.0 0.0
Actual Points

Food Item by Meal Breakfast

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Lunch 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Dinner 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Snacks 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0

Tuesday Point Calculator

Bonus Points ==> Daily Point Allowance ==> Breakfast ==>

0 0 0.0
Serving Size

Points Used Today ==> Lunch ==> Quantity

0.0
Dinner ==> Fat (grams)

Points Remaining ==>

0.0
Calories

0.0
Fiber (grams)

Snacks ==> Calculated Points

0.0 0.0
Actual Points

Food Item by Meal Breakfast

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Lunch 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Dinner 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Snacks 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0

Wednesday Point Calculator

Bonus Points ==> Daily Point Allowance ==> Breakfast ==>

0 0 0.0
Serving Size

Points Used Today ==> Lunch ==> Quantity

0.0
Dinner ==> Fat (grams)

Points Remaining ==>

0.0
Calories

0.0
Fiber (grams)

Snacks ==> Calculated Points

0.0 0.0
Actual Points

Food Item by Meal Breakfast

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Lunch 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Dinner 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Snacks 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0

Thursday Point Calculator

Bonus Points ==> Daily Point Allowance ==> Breakfast ==>

0 0 0.0
Serving Size

Points Used Today ==> Lunch ==> Quantity

0.0
Dinner ==> Fat (grams)

Points Remaining ==>

0.0
Calories

0.0
Fiber (grams)

Snacks ==> Calculated Points

0.0 0.0
Actual Points

Food Item by Meal Breakfast

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Lunch 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Dinner 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Snacks 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0

Friday Point Calculator

Bonus Points ==> Daily Point Allowance ==> Breakfast ==>

0 0 0.0
Serving Size

Points Used Today ==> Lunch ==> Quantity

0.0
Dinner ==> Fat (grams)

Points Remaining ==>

0.0
Calories

0.0
Fiber (grams)

Snacks ==> Calculated Points

0.0 0.0
Actual Points

Food Item by Meal Breakfast

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Lunch 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Dinner 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Snacks 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0

Saturday Point Calculator

Bonus Points ==> Daily Point Allowance ==> Breakfast ==>

0 0 0.0
Serving Size

Points Used Today ==> Lunch ==> Quantity

0.0
Dinner ==> Fat (grams)

Points Remaining ==>

0.0
Calories

0.0
Fiber (grams)

Snacks ==> Calculated Points

0.0 0.0
Actual Points

Food Item by Meal Breakfast

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Lunch 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Dinner 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Snacks 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0

Sunday Point Calculator

Bonus Points ==> Daily Point Allowance ==> Breakfast ==>

0 0 0.0
Serving Size

Points Used Today ==> Lunch ==> Quantity

0.0
Dinner ==> Fat (grams)

Points Remaining ==>

0.0
Calories

0.0
Fiber (grams)

Snacks ==> Calculated Points

0.0 0.0
Actual Points

Food Item by Meal Breakfast

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Lunch 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Dinner 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Snacks 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Food Item Database

Serving Size

Quantity

Calories

Fat (grams)

Fiber (grams)

Points

Remaining

Sunday Milk Water F/V

0 0 0

3 6 5
Remaining

Instructions: 1) Place a number 1 in each square when you have had a serving of that item. 2) Click on the Reset button at the start of a new week to clear the data.

Total

Monday Milk Water F/V

Thursday Milk Water F/V

0 0 0

3 6 5
Remaining

0 0 0

3 6 5
Remaining

Total

Tuesday Milk Water F/V

Friday Milk Water F/V

0 0 0

3 6 5
Remaining

0 0 0

Total

3 6 5
Remaining

Total

Wednesday Milk Water F/V

Saturday Milk Water F/V

0 0 0

3 6 5

0 0 0

Total

3 6 5

Remaining

Total

Total

Bonus Points Calculator Exercise Intensity Level Light Moderate High

Weight 0 0 0

Minutes 0 0 0

Points 0.0 0.0 0.0

Instructions: Enter your weight (Lbs.) and the number of exercise minutes for the appropriate intensity level.

Determining your Intensity level: Light - Light activities that do not make you sweat. Your able to talk and sing as you're exercising. Examples include stretching or walking at a leisurely pace. Moderate Activities that probably make you break into a sweat after 10 minutes of continuous exercise. You breath more often and deeper as you exercise. Youre able to talk but not able to sing. Examples include walking at a fast pace or biking. High Activities that make you break into a sweat after several minutes of continuous exercise. Your breathing is more rapid and deep. Youre able to speak briefly, but not hold a long conversation. Examples include jogging, running, competitive swimming, or biking.

mples include stretching or walking at a

se. You breath more often and deeper as g.

reathing is more rapid and deep. Youre swimming, or biking.

Journal & Points Calculator Instructions:

MS Excel Version Summary Worksheet 1. Do not change any data found in the shaded area. 2. Enter your name, daily point allowance (a single number, 27, not a range, 24-27), and your target weight in the spaces provided. 3. Space is also provided to track your weight loss. 4. At the start of a new week click on the Reset Menu Data button. Caution: Only do this when you wish to clear all the menu data you have entered throughout the week. It will also reset any bonus points earned throughout the week to zero. This does not affect the Data Worksheet. 5. The spreadsheet will track the points used (Points Used) each day, the cumulative points used for the week (Total), the cumulative points allowed for the week (Allowed), and the points you have in reserve (Balance). Daily Worksheets 1. Do not change any data found in the shaded area. 2. Enter any bonus points earned in the space provided. 3. Complete columns A, B, & C for each food item eaten at each meal. 4. The serving size is as listed on the package. The quantity is the number of the serving sizes you consumed. Example: If the food serving size is cup, and you consumed 1 cup, the quantity shouldyou entered as point value of an item enter it in column H. You must enter the appropriate 5. If be know the 2. point value for the number of servings you consumed. The spreadsheet does not calculate this column for you. 6. Or, enter the calories, fat, and fiber values from the package in columns D, E, & F. 7. The Calories, Fat grams, and Fiber grams should be entered for the individual serving size. 8. Do not use both methods for a single line item. 9. The spreadsheet will calculate and tally your daily points used by meal and give you a total for the day and any points remaining. Data Worksheet 1. Use the data worksheet to store frequently used food items. Simply copy and paste them into the daily menu areas as needed. Servings Worksheet 1. Use the Servings worksheet to track your daily servings of milk, water, and fruit & vegetables. Bonus Points Worksheet 1. Use the Bonus Points worksheet to calculate bonus (activity) points. Enter your weight (Lbs.) and the duration of exercise and the appropriate intensity level. Notes 1. Do not change the name of the individual Worksheets.

2. The spreadsheet contains three macros. A macro is a series of commands and instructions that you group together as a single command to accomplish a task automatically. Instead of manually performing a series of time-consuming, repetitive actions, you can create and run a single macro in effect, a custom command that accomplishes the task for you. In this spreadsheet the macros are used by the Reset Menu Data and the "Instructions" buttons found on the Summary page and the Reset Data button found on the Servings page to clear the daily data in preparation for the next weeks use. They do not contain any viruses. If you disable macros when the spreadsheet is launched, the Reset Menu Data, "Instructions", and Reset Data buttons will not work. Resource An excellent resource for obtaining calories, fat, and fiber content of almost every food item is a paperback book entitled "The Nutribase Guide to Fat & Fiber in Your Food" by Dr. Art Ulene. This book is available at many bookstores including Amazon.com.