Use one copy of this page each day, or download the document from www.alwayshungrybook.com. For the five symptom categories, indicate your overall experience throughout the day. Add up the points from these categories, and record the sum as your Total Score (which will range from 0 to 20). Next, note how many processed carbohydrates you ate. Then graph your Total Score into the Monthly Progress Chart, using ink (green, yellow, or red) corresponding to your processed carbohydrate intake. At the bottom of the page, note your activities related to other program targets (stress reduction, movement, and sleep).

Hunger. Today, I felt:

0 (starving) 1 2 3 4 (no hunger)

________points

Cravings. Today, my cravings were:

0 (high) 1 2 3 4 (absent)

________points

Satiety. Today, I felt satisfied after eating:

0 (not at all) 1 2 3 4 (until the next meal)

________points

Energy level. Today, my overall energy level was:

0 (low) 1 2 3 4 (high)

________points

Well-being. Today, my overall level of well-being was:

0 (low) 1 2 3 4 (high)

________points

TOTAL SCORE ________

I had the following number of PROCESSED CARBOHYDRATES* today (circle one): Graph your Total Score in the Monthly Progress Chart using the indicated color of ink

0 to 1 green 2 yellow 3 or more red

*includes refined grains (bread, pasta, white rice, etc.), white potato or potato products, any food with added sugar, and fruit juice

I did my 5-minute stress reduction: AM PM

I did my after-meal walks: AM PM

I did my joyful movement: (what kind) _________________________________

I did my pre-sleep routine: (describe) _________________________________

Appendix B

TRACKERS

DAILY TRACKER

Hunger. Today, I felt:

Cravings. Today, my cravings were:

Satiety. Today, I felt satisfied after eating:

Energy level. Today, my overall energy level was:

Well-being. Today, my overall level of well-being was: