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PC-SIG Diskette Library (Disk #1077)
[PCjs Machine "ibm5170"]
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Information about “THE DIET DISK AND WEIGHT CONTROL”
WEIGHT CONTROL has several utilities to help you lose weight. The
programs can test your dieting skills through a questionnaire; calculate
your average weight loss over a period of dieting; calculate how long it
will take to lose a certain amount of weight depending on how much
weight you believe you will lose each week; and calculate how many
calories of food to take daily to maintain or lose your weight. Also
included is a diet shopping list with a list of foods and their calorie
amounts. Choose items on the list to make a shopping list you can
print. Three short essays on the principles of dieting, reasons to
diet, and dieting at home alone are also included.
CALCALC.DOC
+-----------------------+
| CALORIE CALCULATOR |
+-----------------------+
Anyone who wants to lose or maintain weight must simply
consume less calories than their body burns. The average woman
will maintain weight at about 2,000 calories a day. For the
average man it is about 2,500. If you eat about 500 calories a
day less that it takes to maintain, you will lose about a pound
a week (if you burn 3,500 more than you eat in a week, you will
lose 1 pound).
Counting calories is not the easiest thing for most people.
After counseling people for several years at a weight control
center, I found that if logging of food eaten and calories
contained was made easier, a person was usually more successful
in losing weight, or knowing the reason why not.
This program contains over 200 foods and their calorie
content per unit (each or per ounce). The first time you run
this program, I strongly suggest you print out the entire list
of foods and their calorie content. Use it as a shopping guide
and as an aid as a meal planner.
Once you start your diet, enter the foods that you have
eaten for a meal or for the entire day. The program will total
the calorie content of the total amount of each food eaten and
give you a total of each meal and a grand total for the day. If
you are unsure how to spell a food or how it is listed, use the
window "S" to search the food database for the one you want.
The food database "CALCALC.DTA" is a pure ASCII text file
and can be edited or foods added with any word processor in the
Non-Document mode. Just add the food (up to 19 characters), the
calorie content per unit, and the numeric calorie content per
unit. If you do not plan to edit the list, pay no attention to
this paragraph, otherwise, when you view the list, it will
become clear to you what to do.
Keeping track of every calorie you eat is an absolute way to
lose weight. Try to keep the total daily calorie total between
1200 and 1400. At this amount, you should lose between 1 and 3
pounds per week, depending on your beginning weight, activity
level, etc.
If you wish more information about this program or other
programs on dieting that I have written, feel free to write to
me.
M.D. Smith
1000 Monte Sano Blvd.
Huntsville, AL 35801
CALORIES.DOC
+-----------------------+
| CALORIES.DOC |
+-----------------------+
This is a nice program to let you calculate and to
see the effect caloric intake has on weight loss. The program
works best when you have been on a diet for 6 weeks or more
and have kept a count of your daily (therefore weekly)
calorie intake. However, you can give the program estimated
values and it will calculate them. The big benefit is to let
you see how as little as 250 calories a day, more or less,
can result in 1/2 pound gain or loss per week.
There is quite a bit to learn from this short and
compact program. If you are running it for the first time,
ask for the instructions.
- 30 -
DIETHOME.DOC
+------------------------+
| DIETHOME.DOC |
+------------------------+
DIETHOME is not a program, it is a story to read. When you
select it from the main program, you will see how to read it
using the space-bar to stop and start the scrolling. The
purpose of this little "true-life" story, is to let you see
how easy it is to get tempted to snack and what you might do
about it.
If you either live alone or find yourself at home alone, it
is possible to hear voices coming from the kitchen...coming
from things in there that will add pounds to your body. There
are things you can do...when you find yourself DIETING AT
HOME......ALONE?
- 30 -
DIETPRIN.DOC
+--------------------------+
| DIETING PRINCIPLES .DOC |
+--------------------------+
This is a text file of dieting principles and ideas. It is
narrative and is about 6 pages long. You can view it on the
screen or print it out on your printer. There are narrative
ideas and suggestions in many of the problem areas of dieting
like, "eating-out" and what to do while cooking and then
later when cleaning up (without cleaning OUT) the kitchen.
No single program in this series is a "catch-all" of every
dieting idea and suggestion. DIETTEST comes close. But if you
will read and/or run every one of the 8 programs on this
disk, you will have covered the material contained in a many
week dieting program. Having been a Weight-Watchers (R)
counselor and lecturer for 2 years, I should know.
- 30 -
DIETPRIN.TXT
DIETING PRINCIPLES
by M.D. Smith
CONTROL BINGE EATING: To avoid binge eating, think about
what day(s), time(s) and circumstances were present the last
times binge eating occurred. There is a good chance you were
in a negative mood, bored or both. It is likely to happen
again unless you are ready when the time comes. Set up things
to do to get you out of the house in a similar situation.
Already have a trip to the book store, craft shop or visit
with a friend lined up and written down. Also, always have a
good supply of low-cal beverages and crunchy raw vegetables
on hand to eat and divert yourself long enough to get
interested in something else besides eating or to get out of
the house. Exercise is uplifting for the spirit and body, and
a short walk will do these things for you while getting you
out of the house and temptation at the same time. This is
what to do BEFORE a binge eating spell can start.
If a binge eating spree is in progress, like ice cream or
something, AT LEAST measure out a normal portion in a bowl
and put the carton back in the freezer. The worst thing you
can do is eat "just one little spoonful at a time"....until
it is all gone. Then make a pact with yourself to get out of
the house just as soon as that bowl is empty. If you can not
get out of the house...at least leave that part of the house
for at least 20 minutes and put your mind on something else.
Concentrate on an interesting book, a game, a phone call to a
friend. Twenty minutes is a magic number, because it takes
that long for your stomach to tell your brain that you are
full or have had something filling to eat. That's why you
should eat your normal portion of food at the table, and then
go do something else for 20 minutes before starting to clean
up the leftovers....or to even consider eating something else
because you don't "FEEL FULL". In 20 minutes you might not
feel "stuffed", but you won't be truly hungry either.
Finally, during an eating binge, the mind-set seems to be one
of "since I have blown it now, I might as well let it all
hang out and eat everything fattening in sight." Calories
count just as much during an eating binge as any other time.
Also the popular notion that a melted ice cream sundae has
very few calories because "CALORIES DON'T COUNT AT ROOM
TEMPERATURE", is also a false premise. Inside you know, but
stop before it is all gone or you can not eat anymore. This
is a success of sorts...just being able to stop a binge.
Accept that the damage has been done and you will start
eating your normal diet at the very next meal. Don't try to
fast to make up for the binge, that will make things even
worse for you.
SALT: Yes, salt has NO calories, but it will stimulate your
appetite to overeat. Use seasonings, like "Mrs. DASH", in
place of salt. It is also healthier to do so and before long
food will taste better and more flavorful without salt.
EATING OUT: Then there is the problem of eating out at
restaurants. It is easier than it used to be because of the
many salad-bars that are available, even at the fast food
places where the kids want to go. Have the salad bar...fine,
but remember a few pointers.....NO SALAD DRESSINGS. Either
take your own pre-measured diet dressing or use plain vinegar
and a spoonful of oil. The dressings can easily be FIVE times
the calorie content of your entire salad. Stay away from
potato salad, ham salad and anything prepared with mayo and
other unknown calories. Limit the egg (75 calories per ounce
which equals one egg) and meats for toppings and cheese which
all have 100-150 calories per ounce. Have all the greens,
mushrooms, green peppers, onions, sprouts, cucumbers,
tomatoes and radishes you wish. Then you can have the fruit
dishes for desert and count only 75 calories per serving.
(This certainly does not count peaches preserved in sugar
syrup) Low cal drink and you are set.
Avoid places where you have a menu and a long wait for dinner
with bread and butter on the table while you wait (and
overeat). If you must go to a place like this, put the bread
and butter and things on another table and immediately order
coffee or hot tea and a salad (with no dressing) to munch on
while the dinners are prepared. Order what you know you
should have, and do not scan the menu for all those tempting
foods and descriptions. Order first to avoid the "that sounds
good, me too!" pattern that will get you high calorie foods.
As soon as you have eaten your normal portion of food, spoil
what is left with a lot of salt or something so that you will
not continue to eat until the plates are removed much later.
BEFORE AND AFTER DINNER AT HOME: If you are the one preparing
the dinner, swear not to taste or nibble while preparing the
meal. A big wad of bubblegum to chew on is a good diversion.
It keeps the mouth busy and keeps other foods out. Or have
some carrot sticks cleaned and sliced in cold water to munch
on and a diet drink to avoid taking in calories before
dinner. When it comes time for the meal, make sure of several
things. Serve the plates from the kitchen, not in bowls full
at the table where second helpings are too easy(ask your
family to indulge and go to the kitchen themselves if they
want seconds). Put all your food that you have measured out
and intend to eat on a slightly smaller plate (it looks like
more). Cut your food into very small bites, take a bite, put
your fork down on the plate,and chew the food very thoroughly
and completely swallow it before lifting your fork again.
This will slow your eating down a lot....very desirable. Food
tastes better when chewed thoroughly,especially carbohydrates
and breads. Even cut foods like apples into very small pieces
and eat with a fork. You will be surprised how long a medium
apple takes to eat in this manner.
Have the food look elegant and appetizing. Looks add a lot to
the enjoyment of any food, especially diet foods. Use good
silver and china.
As soon as the meal is over...if possible....leave the room
and let someone else clean up and store the leftovers...even
if you have to make a deal with them. If this is not
possible, then at least leave the area for a while to allow
time for the "stomach full" message to get to your brain.
Then already have your leftover containers out and ready to
put the stuff up fast. You are not a human garbage can and
starving people over in China won't benefit whether you eat
it or chunk it....so chunk it unless it will be used for
another meal. It is even good to get used to seeing
"perfectly good food" go to waste in the garbage. You have
really conquered this feeling when you can buy some of your
favorite food, bring it home, unwrap it and chunk it in the
garbage....it may be a dollar or two very well spent to prove
to your inner self that the world did not swallow you up for
committing such an unpardonable sin. If it doesn't go to
WASTE in the garbage it will go to your WAIST. Which do you
prefer? But if you just have to save it, put it in containers
that won't tempt you to eat it. After several days if no one
else eats it, it will spoil and you can throw it away with a
clean conscience.
Then leave the kitchen and even adjacent areas. Get busy and
absorbed in reading, doing something....anything to let food
and dinner get completely out of your mind. Some people say
that brushing the teeth is a good signal that eating is over.
FOOD LOG: Perhaps the single most important TOOL in dieting,
if that is the proper term, is the Food-Log. You must log
everything you eat that has calories in it (don't log diet
sodas and the like). This requires that you have a good
complete calorie guide for all types of foods and that you
weigh or measure everything you eat if not pre-measured such
as 1 slice of bread = 75 calories. Yes, this is a pain in
the neck to do at every meal and snack...but you must. This
is the only way you are going to REALLY KNOW what you eat
each day, count the calories and total each day and week
intake. Other programs in this series help you see how
important this is in calculations for speed of weight loss
and how to maintain once you get to goal. Any weight
counselor will tell you that the most successful and
consistent dieters always keep and log everything, even the
binges and BAD foods when it happens (yes even measure the
ice cream while you are having a binge). By the way, Ice
Cream has 43 calories per ounce and a full 1/2 gallon
container will deliver 2,752 calories to your body, over
double what your daily allotment of calories normally will
be. If you won't keep a food log, you are not serious about
dieting. I have known people who didn't diet at all, but just
by keeping a food log, lost 10 overweight pounds and didn't
think they did anything differently. Just looking at what you
have had to eat at the end of the day will add to your
feeling of having had enough....or may stop you when you just
can't stand to put a candy bar on your food log list. There
are many reasons why a food log works so well, but it can't
work for you unless you are dedicated to keeping it with you
at all times and using it. I keep a small reduced size log in
my shirt pocket at all times. It has 21 blank blocks on it;
good for a week's worth of meals with space for calorie
counts of each of the foods.
FOOD-PROOFING YOUR HOME: We all spend a lot of time in our
homes, and that is where a lot of the improper eating goes
on. The very first thing to do is REMOVE ALL FOOD from every
single room and location but the kitchen. Not one edible
thing anywhere in the house, but the kitchen. Then, put any
foods out of sight and/or easy reach that is not part of your
legal diet. The best thing is to have a separate cabinet with
the junk foods that you never open. Let whomever it was
bought for get it for themselves. Never take food into any
other part or room of the house. Always eat only while
sitting down at the table. This will help you from getting an
"automatic case of the munchies" when you sit in your
favorite chair in the den to watch TV. Also, don't sit in
that favorite chair if it will trigger the urges to eat.
Maybe you shouldn't sit at all if it is a danger time and you
will feel the need to snack...go for a walk, run errands or
call a friend from another room in the house...while you sip
on a diet soda poured over crushed ice.
GIVE YOURSELF CREDIT: When you have lost 5 or 10 or 15
pounds, give yourself credit. If a spouse fails to notice,
try one of these handy ideas. Next time you are both at the
grocery store, load up his/her arms with 15 pounds of ground
beef...and say "that's how much weight I have lost." Another
more permanent way is to get a large metal container, like a
10 gallon paint bucket. For every pound of weight you have
lost, add a pound of sand in the bucket. Soon it will get so
heavy it will be difficult to carry. This will demonstrate
very clearly how much weight YOU are not carrying around
anymore...and you can add more sand as you continue to lose.
It is a very good marker of your success. You need motivation
to stay on your eating plan and gradually adapt to a whole
new way of eating properly. So give yourself credit for what
you have done...for the good days you have had...don't kick
yourself for one or two BAD days. I heard a little saying
that illustrates this:
"WE AIN'T WHAT WE OUGHTA BE
WE AIN'T WHAT WE WANNA BE
WE AIN'T WHAT WE'RE GONNA BE
BUT THANK THE LORD....
WE AIN'T WHAT WE WAS !"
The only caution is not to consider yourself "CURED" when you
get close to or at your goal ... and go back to eating like
you were when you were fat. You'll get fat again. So look at
the weeks and perhaps months that you spend losing weight as
training for a whole new way of eating and handling problem
foods....plan to live this way for the rest of your life. It
is healthy and good for you. Take your frustrations, your
anger, your anxieties, your celebrations and all the emotions
and if you must react to them, react in NON-FOOD ways. Heck,
hit somebody or scream at somebody...that's better than
quietly going to the bathroom and devouring 2 boxes of
chocolate cookies, 6 twinkies, and an econo-pak of candy
bars. Then you still have the anger and feelings....AND THE
GUILT over what you have just done with foods. While
mentioning guilt here, if it strikes a familiar cord, by all
means read and print-out a copy of "REASONS" which is another
program in this series.
SOME PARTING THOUGHTS: "Life is like a cafeteria; there are
no waiters to bring success to you." "IF IT IS TO BE; IT IS
UP TO ME" You'll see this thought in another program, but the
point is that YOU are in charge of your own life...so don't
look to others for your success and have to depend on them to
diet and reach your goal.
Speaking of cafeterias...this really happened. It was a busy
day in the cafeteria and Marge was having a diet salad. All
the tables were filled and shortly a man asked if he could
sit at the same table to have his coffee and doughnuts. Marge
said sure. Presently, he finished his coffee and one of the
powdered sugar doughnuts, but had not touched the other one.
Then he got up and left. Marge looked at the other doughnut
for what seemed like a long time, knowing that soon the bus-
boy would come by and rake it into the garbage...so quickly,
like a spider darting after a fly, she whisked the doughnut
off the plate and began eating it. Marge was just about half
way finished with it ..... when the man returned with his
second cup of coffee!
The worst slogan for people on a diet to ever come down the
pike?
"BAKE SOMEONE HAPPY"
OLD CHINESE PROVERB: "That the birds of worry and care fly
above your head, this you cannot change, but that they build
nests in your hair, this you can prevent." Deal with life's
problems when they come, then forget them. If you don't, it
will all go to waist.
In dieting, we all have our good days when it is easy...then
we have the really rotten days when nothing seems to go
right. Well, everybody has those kinds of days and we just
have to get through them without letting it wreck our dieting
success. It might help to remember the story of this railroad
engineer when we think we are having a bad day....
A railroad engineer got up on the wrong
side of bed one morning. The water for
his shower was cold. His shoelace broke
when he tried to tie it. At breakfast,
his toast was burned. His car wouldn't
start and he had to take a taxi to the
yards. He was late, so when he started
his train he speeded up to 90 miles an
hour. Just as he swung around a curve, he
saw another train coming straight at him,
on the same track. He heaved a big sigh
and, turning to the fireman, said, "DID
YOU EVER HAVE ONE OF THOSE DAYS WHEN JUST
EVERYTHING GOES WRONG?"
Some of these "Principles of Dieting" are nothing more than
common sense, others are methods that have worked for
thousands of people in the past and can work for you. If you
have the commitment to live by the plans and ideas outlined
in these programs and text files, you WILL BE SUCCESSFUL !
Have a safe trip!
DIETSHOP.DOC
|-----------------------------------------|
| DOCUMENTATION FOR PROGRAM "DIETSHOP" |
|-----------------------------------------|
This program is simply a shopping list of diet food
items that you might want to get when you go shopping. There
are about 180 items in the list. The program will present a
"screenful" at a time for you to select from or, using the
'M' command for More Items, the next screenful will appear.
The program is self-prompting and if you decide you do not
want a print-out, you can ESC the program to end at any time.
As you select the items you will see the selected number
printed in a blank area on the screen to show you what you
have picked from the current screen of items. These numbers
will scroll off when you get the next list of items, but they
are in memory when you print the list at the end of the
program, of the items that you have selected.
If you want a couple of blank items on the printed list
so that you can write in a few items of your own, just hit
the <RETURN> key with no number selected and it will print a
number and a [___], but with no item beside it. Do this as
many times as you like.
The program uses the file "FOOD.DTA" to read in the list
of foods. You can add to or change the list using any text
processor in NON-DOCUMENT mode. Just make sure that "END" is
always the last item in the list.
- 30 -
DIETTEST.DOC
+------------------------+
| DIETTEST.DOC |
+------------------------+
This is the most powerful program on the entire disk, in
terms of the potential value to the dieter. The heart of the
program is a self-test of 30 items for self-evaluation. You
read each item and decide if it applies to you Never, Always
or somewhere in-between.
It is not so important how you do on the test. What is
important is that every single item is a strong dieting aid
to help you lose weight, change bad eating habits, and help
you stay on whatever diet you may be on. You should not try
to be TOO good and consume less than 1200 calories per day...
and you should make sure that most of the 1200-1400 calories
is food of bulk, like fresh vegetables and fruits. Remember
that a half of a cantaloupe is far more satisfying than one
medium banana.... a whole orange is better than 4 oz. of
orange juice....3 oz. of cooked chicken and two slices of
bread is more satisfying than than a hot-dog and bun (but
both have the same calories).
So you should certainly print out the 30 items and make a
point to try to stick to "ALWAYS" for every one. If you do,
you will be far more successful in both losing weight as well
as keeping it off. Also, you should enjoy the messages at the
end of the program. They come up in random order, so you may
have to get several to see different ones (there are six).
- 30 -
FILE1077.TXT
Disk No: 1077
Disk Title: The Diet Disk and Weight Control
PC-SIG Version: S1.4
Program Title: Diet Disk and Weight Control
Author Version: 9.003
Author Registration: $20.00
Special Requirements: None.
WEIGHT CONTROL has several utilities to help you lose weight. The
programs can test your dieting skills through a questionnaire; calculate
your average weight loss over a period of dieting; calculate how long it
will take to lose a certain amount of weight depending on how much
weight you believe you will lose each week; and calculate how many
calories of food to take daily to maintain or lose your weight. Also
included is a diet shopping list with a list of foods and their calorie
amounts. Choose items on the list to make a shopping list you can
print. Three short essays on the principles of dieting, reasons to
diet, and dieting at home alone are also included.
PC-SIG
1030D East Duane Avenue
Sunnyvale Ca. 94086
(408) 730-9291
(c) Copyright 1989, 1990 PC-SIG, Inc.
FILES.TXT
Description of FILES on the DIET-DISK by M.D. Smith Version 8.91023
CALCALC EXE 10849 Unique meal & food logging with Calorie Calculator
CALCALC DTA 4986 The actual data of foods and calories for CALCALC
CALORIES EXE 6097 Learn Caloric effects and totals vs. pounds lost
DIETSHOP EXE 5489 Shopping for Diet Foods with Calorie amounts
DIETSHOP DTA 5632 The data file of foods and calories for DIETSHOP
DIETTEST EXE 17073 Self-test with printout to see how good you are doing
LOSSAVG EXE 6065 Weekly weight loss logging file with printout
WEIGHT EXE 5473 Calculate and print projected weight/date goals
WTMENU EXE 7073 The MAIN MENU for all the Documentation & Programs
DIETPRIN TXT 18688 Text Program on all Dieting Principles (from program)
REASONS TXT 10240 Reasons people fail (also run from main program menu)
CALCALC DOC 2944 [ ======= These are all the documentation =========]
CALORIES DOC 1024 [ ======= files for each of the above =========]
DIETPRIN DOC 1152 [ ======= programs. They can be read and/or =======]
DIETSHOP DOC 1792 [ ======= printed from the main menu. Just ========]
DIETTEST DOC 1920 [ ======= select "Documentation Menu" (#9) ========]
LOSSAVG DOC 1408 [ ======= and read or print the desired file.======]
REASONS DOC 1280 [ ======= You can "TYPE" them to the screen =======]
WEIGHT DOC 1280 [ ======= if you prefer. ==========================]
BRUN10 EXE 59117 Part of Run-time library for the .EXE files
BRUN10 LIB 3072 Part of Run-time library for the .EXE files
M BAT 9 Batch file to run Menu. Just type an M and <Enter>
MENU BAT 9 Batch file to run Menu. Just type MENU and <Enter>
174422 Bytes in 24 File(s); 177152 bytes free
FOODLOG.TXT
This form is registered by Micro Development Software (M.D. Smith)
1000 Monte Sano Blvd., Huntsville, AL 35801
╔═════════════════════════════════════════════════════════════════════════════╗
║ Diet Disk Food Logging Form for week of _________________ 19_______ ║
╚═════════════════════════════════════════════════════════════════════════════╝
╔══════════════╤════╤══════════════╤════╤══════════════╤════╤════════════╤════╗
║ Sunday │Cal │ Monday │Cal │ Tuesday │Cal │ Wednesday │Cal ║
├──────────────┼────┼──────────────┼────┼──────────────┼────┼────────────┼────┤
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
├──────────────┼────┼──────────────┼────┼──────────────┼────┼────────────┼────┤
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
├──────────────┼────┼──────────────┼────┼──────────────┼────┼────────────┼────┤
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
├──────────────┴────┴──────────────┴────┴──────────────┴────┴────────────┴────┤
│Daily totals│ │ │ │ │ │ │ │
└─────────────────────────────────────────────────────────────────────────────┘
╔══════════════╤════╤══════════════╤════╤══════════════╤════╤════════════╤════╗
║ Thursday │Cal │ Friday │Cal │ Saturday │Cal │ TOTALS │Cal ║
├──────────────┼────┼──────────────┼────┼──────────────┼────┼────────────┼────┤
│ │ │ │ │ │ │ for week │ │
│ │ │ │ │ │ │ BREAKFAST │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
├──────────────┼────┼──────────────┼────┼──────────────┼────┼────────────┼────┤
│ │ │ │ │ │ │ for week │ │
│ │ │ │ │ │ │ LUNCH │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
├──────────────┼────┼──────────────┼────┼──────────────┼────┼────────────┼────┤
│ │ │ │ │ │ │ for week │ │
│ │ │ │ │ │ │ DINNER │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
├──────────────┴────┴──────────────┴────┴──────────────┴────┴────────────┴────┤
│Daily totals│ │ │ │ │ │ │
└────────────────────────────────────────────────────────────Grand Total──────┘
GO.TXT
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║ <<<< Disk No 1077 The DIET DISK >>>> ║
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║ To run the program and also print the documentation, type ║
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LOSSAVG.DOC
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| AVERAGE WEIGHT LOSS .DOC |
+---------------------------+
This is a program designed to let you record your
weekly weigh-ins along with the date. When you have entered
one or more, then type in an "T" and the program will go to
the calculation mode and total and average your weight loss.
Then you can store the dates and amounts in a file. The next
time you want to add to the records, just load the existing
file and add the current week to it. The program will do the
new calculations and allow you to store both the old and the
new data in the file "LOSS.DTA".
You can also elect to make a hardcopy on your printer.
Go ahead and run the program for the first time, but
there will be no file to load, so answer "N" to the question
about loading a file. Give it some dummy data to calculate,
but don't store it in a file when that time comes. If you
make a file by mistake, use the DOS command "DEL LOSS.DTA"
from the A> prompt, and it will erase it.
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REASONS.DOC
|---------------------------|
| REASONS.DOC |
|---------------------------|
This is not a program to run, it is a text file to read and
can be read from the main program. When you select it from
the main program menu, you will see instructions telling you
what to do to read the file.
REASONS is a psychological message. Many dieters that fail to
get to goal weight or to stay there can blame faulty
reasoning about getting thin. Books have been written on the
subject and several are suggested in the text.
This is a condensed message, but the potential for good to
help you be successful is great. Read it carefully several
times....perhaps print-out a copy to study later. Don't
underestimate the power. It can truly free you to be yourself
and feel good about it. Then you can lose weight, if that is
what YOU choose to do, for the right REASONS.
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REASONS.TXT
REASONS
Everyone does everything for reasons. Sometimes they are not
apparent. Sometimes they are obvious . . . to ourselves,
sometimes to others.
It has been said that everything we do from the Cradle to the
Grave is because we want something. Let's assume that you
are on a diet right now because we want to lose weight...but
what are the reasons for that?
Try to think of several really valid reasons...beyond the
obvious ones. After you have thought of several....what were
they? Did they run something like... "Because I want to look
and feel better . . .I want to be happier with myself . . .My
husband really wants me to . . .I just want to be thin . . I
want to have more energy . . .I want to get into those
attractive slim clothes that you can buy off the rack in
stores . . .etc."
OK . . .now, let's look deep. Lets especially examine
external reasons such as "my husband wants me to" which means
" he will love me more when I get thin," and even obvious
ones like . . ."I want to look better, which says "I want
others to like the way I look more than they do now." OK . .
.now that we have a lot of reasons why people want to lose
weight, what will happen if you get to goal and your husband
doesn't love you more . . .or the way other people treat
you is not any better . . .possibly worse . . .and none of
those good things you had been expecting seem to be happening
to you? (You , will gain the weight back, right?)
So, if you are going to keep it off, or even get to goal in
the first place, you may have to modify your thinking and
your REASONS for losing weight. Now this may happen
automatically to a degree as you lose weight and like
yourself more . . .for, as you like yourself more, it becomes
less important what others think of you. Fat people often
build up a shell of the HAPPY FAT JOLLY PERSON, when, in
fact, they are sensitive, insecure, hurting people inside and
the more they hurt . . the more they eat, which makes them
hurt more.
If you bake someone a really delicious, wonderful cake and
give it to them, are they supposed to appreciate it? Are
they supposed to thank you for it? Are they supposed to
think a little more of you for it? Are they supposed to like
you a little more because of it? Are they supposed to be a
LITTLE kinder to you for it? Are they supposed to do you a
tiny little favor when you really need it? USUALLY, YES!
Then maybe you are giving for the WRONG REASONS. When you
give anything, what should you expect? Thanks? Return
favors? Nothing? Nothing at all?
Let me tell you a little ZEN story. Zen is a form of
Chinese religion or philosophy. From the book compiled by
Paul Reps, called ZEN FLESH, ZEN BONES: "While Seisetsu was
the Master of Engaku in Kamakura he required larger quarters,
since those in which he was teaching were overcrowded. Umezu
Seibei, a merchant of Edo, decided to donate five hundred
pieces of gold, called Ryo, toward the construction of a more
commodious school. This money he brought to the teacher.
Seisetsu said: "All right, I will take it."
Umezu gave Seisetsu the sack of gold, but he was dissatisfied
with the attitude of the teacher. One might live a whole
year on three Ryo, and the merchant had not been thanked for
five hundred.
"In that sack are five hundred Ryo," hinted Umezu.
"You told me that before," replied Seisetsu.
"Even if I am a wealthy merchant, five hundred Ryo is a
lot of money," said Umezu.
"Do you want me to thank you for it?.. asked Seisetsu.
"You ought to." replied Umezu.
"Why should I?" inquired Seisetsu. "The giver should be
thankful."
The moral of this story is that the giver should give only
for the sake of wanting to give with no ulterior motives of
being thanked, rewarded, or receiving any tangible or
intangible receipt from the gift. This is unselfish giving.
If we give in any other way, WE are often disappointed later
. . . because we gave for reasons other than the obvious one.
Losing weight is the same way; if we lose weight for a lot of
ulterior motives, such as unexpected results about the way
others will feel about us, treat us, or in some way they will
cause our life to change for the better, we will be, and
often are . . . sorely disappointed. We should all carefully
examine why we are losing weight.
Let me quote from the book, ACTUALIZATIONS, YOU DON'T HAVE TO
REHEARSE TO BE YOURSELF by Stewart Emery. . . "We absolutely
do not know what we really want, because we have been
conditioned to want what everybody else except us tells us to
want. It started out when our mother told us what she wanted
us to want; our father told us what he wanted us to want; our
Grandmother and Grandfather did the same thing. The Sunday-
school teacher told us what God wanted us to want, and the
teacher told us what the principal wanted us to want.
Madison Avenue told us to want everything.
Society itself told us what to want. When I was growing up,
it was a wife, two and a half children, two cars, and a home
in the suburbs. Everyone was telling us what to want and
telling us that if we wanted and acquired the right things,
we would be happy. Happiness was a function of wanting the
right things. And when that did not make us happy, there was
always someone who told us that we were unhappy because we
wanted the wrong things and that if we would JUST want what
he wanted us to want, we would be happy.
So we end up completely disillusioned with what we thought we
wanted and with the people who told us to want it. Now we
are feeling like a pawn in a chess game over which we have no
control. We absolutely look like a victim; it seems as if
there is no way out. But, take heart, there is an answer." .
. . . . .You can transform. If you make an apple become an
orange, that is not a transformation. But if you make an
apple still look like an apple and TASTE like an orange, that
is a transformation. Transformation means housing a
different essence in the same form.
To a Person who has undergone a transformation. The world is
exactly the same as it was before. When you are transformed,
the immediate circumstances of your existence are the same.
What is altered is how you feel about it. What is altered is
your RELATIONSHIP to the things in your life, not THE THINGS
in your life.
The absence of fear is not an option that is available to
most people. The difference in people who are making it in
the world and those who are not is simple: The people who
are making it in the world are making it AND they have fear.
Those who are not making it just have fear.
So we have to transform the RELATIONSHIP we have with fear,
not seek to get rid of it. GUILT: We must transform the way
we react to guilt (often an eating binge) not initially get
rid of the guilt (although in the long run we may get rid of
a lot of it.)
If we look at losing weight as a means to an end, which is to
say. if we believe that getting thin will MAKE us a happy
person forever and ever . . .you are in for a sad surprise.
First it will not MAKE You happy; it might contribute to some
temporary happiness. Continuous "HAPPY EVER AFTER" is not
only NOT possible, it is not desirable. Life is full of ups
and downs. If we COULD eliminate the downs, there would be
no UPS (what could we compare it to?) If losing weight is
simply something you have decided to do that you want to do
with your life and your body.....Good! Do it for that
reason. Let the ups and downs, the good and bad, the happy
and the sad, stress and calm, all be parts of a complete and
full life that you embrace fully . . . and NOW. Don't wait
until . . .someday, for someday never comes. Do what you
want to do. Make decisions. They will not all be perfect.
or even good. That's the way it should be.
LIVE LIFE.
Start living it right now . . .ALL OF IT. BE YOURSELF. And
when you are dead and gone . . .let it be like the song that
Frank Sinatra sings that says . . ."I DID IT MY WAY! "....
For my own reasons and NOT for the reasons, desires, wants,
and wills of other people.
WEIGHT.DOC
+-----------------------+
| GOAL WEIGHT .DOC |
+-----------------------+
This program allows you to play the "what-if" game
with the computer and your dieting. It allows you to input
your current or starting weight. Then, you give it your goal
weight, and finally, about how many pounds per week you think
you will be able to lose. It will then calculate on the
printer or screen, how many weeks it will take along with a
place to record actual dates. This becomes a projection of
how long it will take to get to goal and gives you a target
weight each week to shoot for. This can be one of the "ROAD-
MAPS" for your success.
If you have already been dieting and have an accurate
weekly weight loss to enter, then your target weights and
dates will be far more accurate. You can re-run the program
at any time during your diet to get new "on-target" values to
help you reach your projected goals.
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Directory of PC-SIG Library Disk #1077
Volume in drive A has no label
Directory of A:\
BRUN10 EXE 59117 10-23-89 8:26p
BRUN10 LIB 3072 10-23-89 8:26p
CALCALC EXE 15137 3-07-90 2:22p
CALORIES EXE 8625 10-23-89 8:13p
DIETSHOP EXE 8129 10-23-89 8:14p
DIETTEST EXE 20561 10-23-89 8:15p
FILES TXT 1920 10-23-89 8:09p
WEIGHT EXE 8065 10-23-89 8:16p
VERSION DTA 16 3-07-90 2:14p
CALCALC DOC 2944 10-23-89 8:26p
CALCALC DTA 4986 10-23-89 8:26p
CALORIES DOC 1024 10-23-89 8:26p
DIETPRIN DOC 1152 10-23-89 8:26p
DIETPRIN TXT 18944 10-24-89 8:44a
DIETSHOP DOC 1792 10-23-89 8:26p
DIETTEST DOC 1920 10-23-89 8:26p
FOODLOG TXT 5104 1-22-90 2:47p
M BAT 9 10-23-89 8:26p
MENU BAT 9 10-23-89 8:26p
REASONS DOC 1280 10-23-89 8:26p
REASONS TXT 10003 3-08-90 8:37a
WEIGHT DOC 1280 10-23-89 8:26p
LOSSAVG EXE 8641 10-23-89 8:15p
WTMENU EXE 11425 10-24-89 6:50p
DIETSHOP DTA 5632 10-23-89 8:26p
DIETHOME 4992 10-23-89 8:26p
DIETHOME DOC 1024 10-23-89 8:26p
LOSSAVG DOC 1408 10-23-89 8:26p
GO BAT 38 10-19-87 3:56p
GO TXT 463 3-03-89 3:22p
FILE1077 TXT 1857 5-18-90 3:00p
31 file(s) 210569 bytes
98304 bytes free