Quick Start Guide Part 2
Now that you have Created a new profile, click on the Journal button to go to the Journal Layout.
The Journal is the most important section of Weight Wizard. It's where you keep track of your food intake, exercise, weights, measurements and any notes for the day. This section is divided into 4 sections: Foods/Meals, Exercises, Weights & Measurement and Notes. You can move between these sections by clicking on the corresponding buttons at the top. The date, at the top of the window, shows the current date that is being viewed in the Journal. To change the date, click on the arrow buttons to the side or click on the drop down calendar button to the right of the date. The Foods/Meals Journal (or just Food Journal) keeps track of all the foods, recipes and meals that you have consumed throughout the day. The view meal type field, at the top left of the window, allows you to filter the entries listed by their meal type. For example, selecting breakfast will only show entries that are listed under breakfast.
The Today's Plan button opens a window showing a list of planned foods for the current day.
Today's Food Plan
The Today's Food Plan window gives you a list of foods that have been planned for that day in the Food Planner. To add these foods to your Journal, simply either click on the name or the check box to select the food. When you have selected all of the foods that you want to add, click on the Add Selected button to add them all to the Journal.
Next, make sure you are in the Foods/Meals section of the Journal and click on the Add button to add a new food item to the Journal.
When you click on the Add button the Food Search layout will come up as shown below.
The Food Search layout allows you to search by keyword or nutritional filter. You can type either the entire word or a part of the word to carry out a search. For example, if you wanted to search for wheat bread you could type 'wheat bread', 'bread wheat' or 'bre whe'. Usually just typing in the first 3 letters is enough to find what you are looking for. The nutrition filters allow you to filter your search by nutritional value. For example, if you wanted to search the database for wheat bread that was also high in fiber, you could type in wheat bread in the search field and mark the High Fiber check box under the nutrition filters. You can also browse all of the foods in the database by their nutritional values. For example, you could check the High Fiber and Low Fat check boxes and leave the search field blank. This will show all of the foods in the database that are both high in fiber and low in fat.
With the Auto-Search option turned on it will search the database automatically as you type and select different search filters. With the Auto-Search option turned off you will need to click on the Search button earch time to perform a search.
To select a food from the list, either click on the name or on the Add icon to the left. Clicking on the name will bring up the Nutritional Information window and clicking on the Add button will bring up the Add Food window. The Add Food window is just a simplified version of the Nutritional Information window. It simply allows you to add a food to the Journal quickly without all of the additional information being displayed.
Nutritional Information Window
The Nutritional Information window gives you a complete nutritional break down of the food, including calories, fat, carbohydrates, protein and information on the vitamins and minerals contained in the food. In the top left corner you will notice three fields; Meal Type, Number of Servings and Serving Size.
The Meal Type field allows you to select what meal type you want to choose for this food item, for example breakfast or dinner. To change the meal type, simply click on the name and choose from the pop-up menu. The Number of Servings field allows you change how many serving of this particular food you want to add to the Journal, for example 2 apples. The Serving Size field allows you to select different serving sizes from the database, for example cup or tablespoon. To change the serving size, simply click on the description and select from the pop-up menu. Whenever you make a change to either the Number of Servings or Serving Size, the Nutritional Information window will automatically be updated. After you have selected the values for these three fields, click on the Add button to add this to your Journal. The food item should now show up in your Food Journal with the values that you selected. This is how you add foods that you have consumed throughout the day to your Food Journal. After you have added a food to the Journal you can make changes to it by either clicking on the name or the Edit icon to the left. You can remove it from your Journal by clicking on the Del icon to the right. The totals section of the Food Journal shows the totals of the foods that have been added to the Food Journal.
It shows the totals for calories, fat, carbohydrates and protein. The Net row shows how many of each you have left for the day, from the values you chose when you created a profile. Clicking on the Daily Totals button will give you a detailed description of your daily totals for that day. The Net button will give you a detailed report of your nutritional targets.
Next, click on the Exercise button at the top to go to the Exercise Journal.
The Exercise Journal allows you keep track of any exercises that you have done throughout the day. It works in a similar way to the Food Journal. To add a new exercise to the Exercise Journal, click on the Add button in the top right corner. This will bring up a window showing a list of exercises.
To add an exercise from the list, simply click on the name or Add icon to the left. When you click on an exercise the Add Exercise window will come up.
From this window there are two fields that can be changed. The Pace field lets you select the pace of the exercise, which will change the number of calories burned. If you are not sure what to select for the pace, then just select Moderate from the list. The # of Minutes field allows you to select the number of minutes that you performed the exercise. When you are finish with these fields, click on the Add button to add the exercise to your Journal. The exercise will now show up in your Exercise Journal, just like it did in your Food Journal. The totals at the bottom show the total calories burned from exercises for the day. If you need to make any changes to the pace or number of minutes you can change them by clicking on them and selecting a new value.
Next, click on the Weights and Measurements button to go to the Weights and Measurements layout. This is where you record your weights and measurements in Weight Wizard.
Weight and Measurements Journal
The top part of this section shows the weights that you have recorded and some information about your weight loss over time. To add a new weight, click on the Add button and the Add Weight window will come up. In the Add Weight window, enter your weight and make sure the correct date is selected and then click on the Add button. The new weight is now entered in your Weight Journal. To view a graph of your weight loss, click on the Weights button. If you have just created a new profile there won't be anything to see yet in the graph, but as you add more weights the graph will become more detailed. To make an edit to one your weights, simply click on it in the Weights portal. To delete a weight click on the Del icon to the right.
The bottom part of this section shows any measurements that you have recorded and total inches that have been lost since you started. Taking measurements is completely optional in Weight Wizard. To add a new measurement, click on the Add button and fill in the measurements for the different body parts. The illustration to the left shows where to measure each body part. When you are finished, click on the Add button to add the new measurements to the Measurements Journal. Click on the Measurements button to view a graph of your measurements. To make an edit to one your measurements, simply click on it in the Measurements portal. To delete a measurement click on the Del icon to the right.
Next, click on the Notes button to go to the Notes Journal.
Here you can jot down any notes that you want to write down for the day. To create a new note, click on the New button. A new note will be created under the date displayed at the top. You will also see a list of notes at the bottom with a short preview of the note. Clicking on one of these will display the note and change the Journal date to the date the note was taken.
Next, click on the Planner button underneath the Journal button on the left.
The Planner allows you to plan foods and meals for different dates. It works in a very similar way to the Food Journal, except that the entries are entered to your Planner and not directly to the Journal. The Planner allows you to plan out your day and then easily add it to your Food Journal later. Anything added here will show up in the Planned Foods window when you click on the Today's Plan button in your Journal. This allows you to easily plan out what you want to eat for the next day or even for an entire week. To make things even easier, you can save your meal plans and then use them again for different days. For example, if you have certain foods that you eat regularly you can save them as a meal plan by adding them to your Food Planner and then clicking on the Save Meal Plan button. To add a saved meal plan to your Food Planner, click on the Add Meal Plan button to open the Add Meal Plan window.
Add Meal Plan
The Add Meal Plan window shows all of the saved meal plans. To view the foods in a meal plan, click on the meal plan name. To add selected foods to the Food Planner, click on the Add Selected button. Adding a meal plan will add all of the selected foods in the meal plan to your Food Planner automatically, which can be a huge time saver.
Clicking on the My Plan button, at the top right of the Planner, opens the My Plan window.
The My Plan window gives you an easy to print layout of everything that you have planned for the current day. It shows your planned foods, exercises and any notes that you have written for the day. You can print out this window and use the printout as a guide throughout the day to help you remember what foods and exercises that you have planned. Simply check off any foods that you have eaten or exercises that you have performed on the printout and then add them to your Journal using the Today's Plan window.
Next, click on the Exercise button to go to the Exercise Planner.
The Exercise Planner works in the same manner. Anything that you add to the Exercise Planner will show up in the Planned Exercises window when you click on the Today's Plan button in your Exercise Journal.
The Notes section of the Planner works in the same way as the Journal. Any notes created from the Planner will carry over to your Notes Journal.
You have now learned how to create a new profile, add food items, exercises, weights and measurements and notes to your Journal as well as how to use the Planner. In the next part we'll briefly go over the other sections and explain how they work.