A PERSONAL IMPROVEMENT PROJECT

Reducing the Intake of Caffeine and Sweets

V. P. D.

Problem Statement

Daily Intake of Coffee is 4-5 cups For the last 10 years, desserts are

consumed after each dinner meal and snacks are often sweets.

Overweight by 15 pounds ( BMI)

The Process

Most consumption is Monday-Friday, while at work.

Consumption increase during meetings. Coffee used to relieve thirst rather than

water.

Contibuting Factors

Smell of coffee brewing. Driving pass Starbucks. Working at desk for long periods.

Desserts

Desire for sweets following dinner.

Mid-afternoon, desire for sweet snack, may be associated with low blood-sugar.

Motivation Factors for Caffeine Reduction

Adverse effects of high intake of caffeine for women, i.e. breast cancer, heart disease.

Sleep disturbances Discoloration of teeth

Motivation for Sweets Reduction

Association of high sugar intake with diabetes.

Excess calories lead to becoming overweight.

Need for new wardrobe.

Environmental Changes

Remove coffee grinder and coffee maker from kitchen counter top.

Give away unused coffee beans and do not purchase any more.

Avoid going into coffee room at work.Bring herbal tea to work and keep in

desk drawer. Include a variety to prevent boredom.

Environmental Changes

Drink cup of green tea upon awakening every morning.

Tell buddy at work that I am reducing my intake of coffee.

Bring cup of tea or water to meetings.Keep water bottle on desk and drink sips

when thirsty.

Environmental Changes

When shopping at bakery, purchase single serving of dessert, no left overs.

When baking at home for guests, give away any remaining sweets to guests as they leave.

Always keep fresh fruit at home in refrigerator and take several pieces to work.

Environmental Changes

Take cans of Fresca ( sugar free soda) to work and plan to drink in early afternoon.

Plan to eat piece of fruit between 3:00pm-4:00pm before blood sugar seems to get low.

When desire for sweets become very strong, chew sugarless gum.

Project Plan

Timeline September 2,2002 – N0vember 18,2002

Goals to reduce coffee intake < 1 cup

week. to reduce desserts to < 2 X week. to reduce body weight by 5 pounds.

Coffee Relapse Chart

Relapse Chart: Coffee Consumption

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Time Periods

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Days in BetweenSuccess

UCL

Dessert Relapse Chart

Relapse Chart: Desert Consumption

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1 4 7 10 13 16 19 22 25 28

Time Periods

Co

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Wit

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ut

Des

sert

Days in BetweenSuccess

UCL

Conclusions

Behavior patterns re coffee consumption were improved/ less coffee for more consecutive days.

Behavior patterns re dessert consumption did not improve to same degree. Need to continue to monitor to effect the same degree of change.