daily wellness - amazon s3s3.amazonaws.com/mao/brain/bonusdailywellnessjournal.pdf · daily...

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DAILY WELLNESS


DAILY WELLNESS

The Food Tracker Section was designed to support you tracking what to monitor your progress and symptoms as you become gluten free. You may notice your symptoms changing while removing gluten, and/or you may notice that you are still having reactions/symptoms to what you are eating. You can use your daily food tracker to see if it is dairy, corn, soy, or other foods that you may also have a food sensitivity to. Remember that it can take 1 to 3 days for symptoms. Having a food tracker will allow you to discover how to eat better, how and where to remove more gluten from your diet and lifestyle, and what foods you may also have a sensitivity too. Our hope is that this information will continue your journey to find the root cause to your symptoms and complaints.

We have also included a place for you to track your water intake. It is important to drink water to help detox your system. Dr. Tom’s rule of thumb is to drink 8-16 oz. (2 cups) of water first thing every morning. Give it a try and see how much water you can drink throughout the day. Be sure to note your changes and if you notice anything from consuming more water.

We get reports from our Clinical Services that many people are not getting enough sleep, and that many times with removing gluten sleep becomes better and longer for some. Be sure to track your sleeping patterns and see if you notice a difference!

The Reflections section is a place for you to acknowledge what you’d like to improve for tomorrow, a reduction or increase in symptoms or other complaints. It is also important for you to do something for yourself as a reward for all the hard work you are doing to go gluten free. What will you do today or tomorrow to honor your body, mind, and spirit? Will you read, get a massage, watch your favorite show, take a bath, or see a friend?

We want you to succeed and to find the ways to balance your life and begin living without gluten to reach your wellness goals! The more time you put to tracking your results the more you will get from this program!

How to Use this Journal

This wellness journal is meant to be an easy way for you to reflect, observe, and change in regards to your daily routine and going gluten free.


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 1 Day 1 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 1 Day 2 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 1 Day 3 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 1 Day 4 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 1 Day 5 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 1 Day 6 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 1 Day 7 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 2 Day 1 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 2 Day 2 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 2 Day 3 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 2 Day 4 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 2 Day 5 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 2 Day 6 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 2 Day 7 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 3 Day 1 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 3 Day 2 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 3 Day 3 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 3 Day 4 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 3 Day 5 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 3 Day 6 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 3 Day 7 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 4 Day 1 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 4 Day 2 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 4 Day 3 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 4 Day 4 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 4 Day 5 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 4 Day 6 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+


Food Tracker

Breakfast:

Lunch:

Dinner:

Snacks:

Water Intake:

Hours Slept:

Reflections:

6 or less 6-8 8-10

1

Week 4 Day 7 Date:

DAILY WELLNESS

2 3 4 5 6 7 8+

daily wellness - amazon s3s3.amazonaws.com/mao/brain/bonusdailywellnessjournal.pdf · daily...

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