MSCF9F,90-:l RMRDie~1.000ZE4 00cefile.004i\- 00cefile.0038  4 00cefile.002 D C/ 00cefile.001LMSCE c)d p }RMRDiet(WM)RMR SoftwareHPCJupiterPalm PC2\Program Files\%CE1%RMRDiet%CE2%%CE5%%CE11%Help RMRDiet.lnk RMRDietDb.db RMRDiet.exe RMRDiet.htmRMRDiet_Instructions.txt5/26/06RMRDIET (PPC) - Diet/Weight/Exercise Tracker ============================================ RMRDiet is a user-friendly but powerful program that will aid you in tracking your food and calorie intake, your exercise and calorie expenditure, and your overall weight loss or healthy eating program. Setup ----- When you start the program for the first time you will be guided through a series of setup screens prompting you to enter: Display Preferences - for Height, Weight units, Energy units, and number of Decimal places. Tap the Tick icon to continue. User Information - your Name, Sex, Birth date, Height, and the Activity level that best fits your lifestyle: Sedentary - a quiet life mainly sitting Light active - mostly desk work and travelling in a vehicle Moderate active - some physical work activities or occasional exercise Very active - demanding physical work or exercise several times per week Extra active - extremely physical activities. Targets - your Start date, your Start weight, and your Goal weight. You can then either enter the weight per week you want to lose when the program will calculate the goal date and number of weeks, or you can enter your Goal date and let the program calculate the amount of weight you need to lose each week to meet this target. From all these details the program will calculate your required Daily energy needed to reach your target weight. Tap the Nutrients tab to go to this screen and set the Diet type that you want to follow. To maintain a healthy diet you need to obtain energy and nutrients from a mix of different sources. Choose from 6 different diet types given in C/P/F ratios (Carbohydrate/Protein/Fat). 80-10-10 vegetarian 70-15-15 prudent 60-20-20 diabetic 55-20-25 pyramid 50-25-25 low carb 40-30-30 zone diet 00-00-00 custom Each of these gives pre-determined target values for a whole range of nutrients (proteins, lipids, carbohydrates, fiber, metals, vitamins, cholesterol, etc.) calculated from your personal details, and listed at the bottom of the screen. If you want to override and change the calculated values, select the "00-00-00 custom" diet type. After that you can tap on any value and change it. You only need to set up these user details and targets once, but you can change the settings at any time through the Tools menu. User Profiles ------------- Use 'Open profile' from the File menu in each of the Diet, Weight and Exercise screens to access the User profiles screen. Here you can set up and manage different users of the program. - Tap the 'figure+' icon on the menu bar to set up a new user with their own Display preferences, User information, Targets & Nutrients as described above. - to switch between users, double tap on the name in the screen list, or highlight the name and then tap the Tick icon. - to delete a user, tap the name in the screen list and then the 'figureX' icon on the menu bar. - to update the details for any user, switch profile to that user and then use User and Targets options from the Tools menu. Screen Windows -------------- Now you can start adding your data, which you need to do regularly. Note that there are 3 different screens accessed from the Diet, Weight and Exercises tabs at the top of the screen. Select the appropriate view to add your food, weight and exercise details. The date is shown near the top of each screen and defaults to 'today' but can be changed with the drop-down calendar if you need to make entries or view data for other dates. Three adjacent icons allow you to easily go back a day, jump to 'today', and go forward a day. All screens are divided into two halves with a blue horizontal splitter bar. This can be dragged up or down to change the proportion shown for each. Note that most of the screen windows have tap & hold menus giving access to the functions and menu options applicable to that item. Rather than list them all, we suggest you try them in each window. Diet Tracker screen ------------------- Use this to record and analyze your food intake. The top half of the screen records and lists the foods consumed. The grid headings should be self-explanatory and show the name of the food, the serving amount, its energy value and all nutrient values. Use the horizontal scrollbar to view the various columns. By tapping on the separators between the column heading titles themselves you can drag each column to a suitable width for the values. Under the scrollbar along the bottom of the top screen are 7 tabs labelled B M L A D E All. The first 6 of these subdivide the day into meal periods for Breakfast, Morning, Lunch, Afternoon, Dinner, Evening. When you want to record food eaten, select the tab for the appropriate period and use 'Add entry' from the Edit menu. The All tab allows you to view all the food you have eaten that day, but you cannot add food in this screen. In the bottom half of the screen a stack of coloured bars shows your consumption of energy and of each of the nutrients compared to your target value. These reflect the selected BMLADE or All time period. Use the vertical scrollbar to select the nutrients to view. Three values shown on the right of each bar (e.g. 950/1650/57%) give the current total / target intake / percentage consumed. Thus the bar length is equivalent to the target intake, with the green area showing the current total as the % consumed. The bars will change to red if you have exceeded your target. View the bars after you have recorded individual foods, meals or a whole day's intake, to check your overall energy and nutrient intake and to make judgements as to whether you are getting a balanced diet or need to increase/decrease foods in certain areas. Tap & Hold on the lower half of the screen gives access to the 'Background colour' selector, and also the Nutrients screen where you can select which nutrients you want to display. Importing Food Databases ------------------------ Before you can start recording your food consumption you need to have a database of food items. The program installation provides a small database of foods to give you a start and allow you to test the program. However, this is just a sample of the full 6000 standard Food Data items available in the CSV format files (comma separated values) included in the package, or from our website. These contain lists of generic and commercial foods sourced from the USDA (US Dept of Agriculture) together with their energy and nutrient values. To get the best from the program, you need to build a more complete database of foods that suit your needs. You can either: a) copy some or all of the supplied food CSV files to your PPC and import them all into RMRDiet (but note that you will need 6Mb of free space!) b) modify the supplied CSV files and import these into RMRDiet. You can edit the CSV files on a desktop PC (using a spreadsheet program or text editor) to remove the foods you don't need, or to change the foods to more suitable names. c) alternatively you can create your own CSV data files from scratch by listing food, serving and nutrient details in the required format. To use the CSV food datafiles in RMRDiet, you need to copy them to any folder on your Pocket PC and them import them into the program. In the Diet screen of RMRDiet use the 'Foods' option from the Tools menu to get to the Foods management screen. Then use 'Import foods' from the File menu here. This will list all the CSV files on your PDA and allow you to select the required foods database for import. The CSV files can be deleted after you have imported the data. Foods Database -------------_ Use the 'Foods' option from the Tools menu in the Diet Tracker screen to access the Foods database screen. This is where you maintain your Foods, Menus, and Recipes, identified by the tabs at the top of the screen. The top half of the screen lists the Categories of foods. Tap [+] to expand the folder and show the Names of the subset of food types in the Category. The bottom half of the screen lists the foods themselves, either all the foods in the category if the Category name is highlighted, or just those belonging to the Named type if an expanded Name under a category is highlighted. Scrolling right will show all the nutrient details for each food. If the provided and imported datafiles don't contain your favourite foods, you can manually add your own to the database: Use 'New category' from the Edit menu, or the 'folder*' icon on the menu bar, to create a new category folder and give it a name. Use 'New food', or the 'food*' icon, to add a new food: - Select the correct Category, - Tap in the Name field and either select an existing name or write in a new Name, - Tap in the Type field and write in the description of the food, - Tick the Servings box if you know the serving weight in gm and the nutrient values per 100gm. This allows you to enter multiple servings for food. (If you don't know the nutrient values per serving, leave the Servings box unticked, when you will be limited to only a single serving). - Tap in the Serving name column and select the preferred unit of Serving size or write in your own, - If you ticked "Serving weight in gm", also tap in the Weight column to enter the equivalent serving weight in gms, - If you ticked "Serving weight in gm", repeat entering any other food Serving units you want to use and their weights, - Tap the Nutrients tab at top of screen and enter the energy and nutrient values for 100 gm (if you ticked "Serving weight in gm"), or for the serving size, - Finally tap the Tick icon on the menu bar to save. To update any food, highlight it in the lower half of the screen and use 'Edit food' from Edit menu, or double tap on it. Then follow the same methods as described above to make the changes. Options in the Edit menu (and from appropriate tap & hold menus) are available to Rename and Delete categories, Rename food names, Delete foods, Move foods to another category, or to Duplicate food for easier creation of variations. Find food and Find next options are also available from the Edit menu or the icons on the menu bar. Within 'Preferences' for Nutrients you can untick those that have no relevance to your diet tracking. At the end of the list of nutrients there are 20 user-defined slots that can be used for extra nutrients if the defaults don't cover your needs. Double tap to edit the names of these user-defined nutrients. Return to the main Diet screen by using 'Close foods' from the File menu. Menus and Recipes ----------------- Two other tabs at the top of the Foods screen give access to Menus and Recipes. These allow you to automate and simplify the food recording process by entering a collection of foods as a single entry. A menu is typically a collection of foods that make up an entire meal, while a recipe is foods that combine together to make another food. To create an example Menu select the Menus tab to view the screen: Use 'New category' from the Edit menu, or the 'folder*' icon on the menu bar, to create a new menu category folder and give it a name (example Lunch). - Use 'New menu', or the 'menu*' icon, to add the details: - Select the correct Category (Lunch), - Tap in the Name field and write in a new Name (example Work Lunchbox), - In the grid below either tap & hold to get the 'New food' menu option, or tap the 'food+' icon on menu bar, - Then use the normal selection process to locate each food by categories or using Find, with its appropriate serving size, - Repeat this process for each different food to build up a meal that you have regularly (e.g. bread, ham, soda, chips, candy bar, apple), - Next view the Nutrients tab. Because nutrient values for menus are not always a sum of the component food nutrients, tap the Calculator icon to recalculate the nutrients for the foods and serving sizes you have selected, or double tap the nutrient values to edit them. - Finally tap the Tick on the menu bar to save. The same principle applies to creation of Recipes, but for these you would typically build up a list of cooking ingredients. Now you will be able to select the name of your menu or recipe when adding to your diet record, and enter all these foods in one go. Both of the Menus and Recipes screens have similar menu functions, including Import and Export, as described for the Foods screen. Recording Food Consumption -------------------------- In the Diet screen first select the correct date and time period using the BMLADE tabs. Use 'Add entry' from the Edit menu or the 'food+' icon on the menu bar. In the Add screen you have 3 tabs that give the option of adding food from the Food database, or from Menus or Recipes which you create yourself to automate the process of recording multiple foods (see earlier). To add a single food select the Food tab. Browse for the food by tapping first the Category field then selecting the appropriate food category, Name and Type as each list is presented. Alternatively use the Find icon to search for specific food names. Next select the Serving size from those pre-defined and the number of servings, or overwrite with your own serving size. Change the Time selector to accurately record the time of eating. The Energy and Nutrient Values at the bottom of the screen will recalculate depending on the Serving size and number of servings you choose, but you can tap to edit the values if you have different information. Finally tap the Tick on the menu bar to enter the food details, when it will appear in the list for that day and time period. To delete a food from the record, highlight it in the list and use the 'foodX' icon or 'Delete entry' from the Edit menu. To update a food use 'Edit entry', the tap & hold menu, or double tap on it, then make any changes necessary. 'Move entry' allows you to reassign the food to another Date, Time, or meal period. Use 'Duplicate entry to make a repeat copy of an existing food entry. Weight Tracker screen --------------------- Use this to keep a record of your weight loss (or gain!). Use 'Add weight' from the Edit menu or the 'scales+' icon on the menu bar to enter readings. Select the Date and Time, and enter your current weight. If you wish you can also record your Body measurements to track these. The top of the screen lists your weight entries by date. The third column shows your weight change (from start) with the other columns showing body measurements available with the scrollbar. By tapping on the separators between the column heading titles themselves you can drag each column to a suitable width for the values. In the lower half of the screen below the movable blue horizontal splitter line, the graph shows lines for your actual weight and optionally the goal weight. After a longer period of adding data, tapping on the Display selector at top right of the screen allows you to filter the entries to see only the details for various time periods ranging from All entries, those for the defined Target weight loss period, through various weeks, months, to a full year. The normal methods for Edit or Delete weight entries are available from tap & hold and the menu. In addition, tap & Hold on the graph in the lower half of the screen gives access to preferences for setting the Background, Text and Line colours. Use BMI from the Tools menu to view your "Body Mass Index". This is calculated from your weight (kg) divided by your height (m) squared, and shows your health risk from being overweight. A BMI of approximately 25-29.9 is classed as overweight and over 30 is obese. Importing Exercise Databases ---------------------------- Before you can start recording your exercise regime and energy consumption you need to have a database of exercise items. The program installation provides a small database of exercises to give you a start and allow you to test the program. However, this is just a sample of the full range of activities with their energy values, available in the CSV format files (comma separated values) included in the package, or from our website. To get the best from the program, you need to build a more complete database of exercises that suit your needs. The principle for creating and importing these is exactly the same as described previously for foods. You can either: a) copy the supplied exercise CSV file to your PPC and import everything into RMRDiet. b) modify the supplied CSV file and import into RMRDiet. You can edit the supplied CSV files on a desktop PC (using a spreadsheet program or text editor) to remove or change the exercises. c) alternatively you can create your own CSV data files from scratch by listing exercises and energy values in the required format. To use the CSV exercise files in RMRDiet, you need to copy them to any folder on your Pocket PC and them import them into the program. In the Exercise Tracker screen of RMRDiet use the 'Exercises' option from the Tools menu to get to the Exercise database screen. Then use 'Import exercises' from the File menu here. This will list all the CSV files on your PDA and allow you to select the required database for import. The CSV files can be deleted after you have imported the data. Exercise Database ----------------- Use the 'Exercise' option from the Tools menu in the Exercise Tracker screen to access the Exercise database screen where you setup your exercises and physical activities. In the Exercise management screen the exercise Category folders are listed at the top, with the exercise Name and Type in the lower half with their energy usage per minute value. If the provided and imported databases don't contain your favourite sports exercises or activities, you can manually create your own Categories if required, and add your own Names and Types. The menu options and methods for doing this are virtually the same as for Foods, already described. You will need to define a value for the energy burn of the activity, which can be in energy units/minute, or as the MET value. The MET value (Metabolic Equivalent) is a way of expressing rate of oxygen utilization and hence calorific burn. One MET is the rate when your body is at rest (sitting quietly). An activity that uses oxygen at twice the resting rate is equal to 2 MET, and so forth. The MET level will stay the same as long as you do not change the intensity with which you are working. Use 'Close exercises' to return from the databases screen to the main Exercise Tracker screen. Exercise Tracker screen ----------------------- Use this to record and analyze your exercise program. The top half of the screen records and lists your exercises and physical activities performed. The grid headings should be self-explanatory and show the name of the exercise, the exercise duration, and the energy units burned. To enter your exercises use 'Add exercise' from the Edit menu or the 'running man+' icon on the menu bar. Set the time when you started the activity, select the Category, and browse for the exercise by navigating through each of the dependent Name and Type lists. Alternatively use the Find icon to search for specific exercise names. Then use the hour and minute selectors to record the length of Exercise time. The Total energy burned by this exercise will be calculated at the bottom of the screen from the energy units/minute or the MET value defined for the exercise. Finally tap the Tick on the menu bar to enter the details, when it will appear in the screen list. The graph in the bottom half of the screen shows your energy burned for each day of the past week. A horizontal red line will appear when you have exceeded your normal allowed daily energy requirement by eating too much food. The line shows the excess calories you need to burn for the day by exercising. A vertical green bar shows how many calories you have actually burned through exercising. Above the graph the Total energy burned is displayed as 3 numerical values (e.g. 234/400/58%) which represent: energy burned today / energy needed to burn to achieve your weight target / percentage of the first over the second. Note that the middle "energy needed to burn" will initially start as a negative value corresponding to your daily energy requirement. It will approach zero as you consume food, and go positive if you exceed your required intake. To further explain the concept of "energy needed to burn to achieve your weight target". In the Target screen you calculated the daily intake energy that would be required in order to reach your goal weight in xx weeks, valid for your SELECTED ACTIVITY LEVEL. Without any additional exercises you would normally achieve this goal in xx weeks if you eat exactly the "daily intake energy units". If you eat more than this, you will need to take additional exercise to reach the goal, as this example sequence indicates: For a daily target of 2000 calories, this means you can eat 2000 cal before you need to perform exercise. At the start of the day the 3 values will show: Burned: 0/-2000/0% After eating a lunch of say 600 calories, this reduces the energy needed to burn to 1400, and you still don't need to exercise: Burned: 0/-1400/0% For an afternoon snack you eat 10 pieces of cheesecake totalling 1800 calories. Oops! you have overeaten and exceeded your required daily intake by 400 calories: Burned: 0/400/0% Time to exercise! Your target exercise value is 400 calories to compensate for the extra food. You jog for 50 minutes = 350 cals. Burned: 350/400/88% You walk fast for 20 minutes = 120 calories. You burned all the calories you have to, and even more: Burned: 470/400/118% The aim therefore is to keep the 1st value (energy burned today) greater than the 2nd (energy needed to burn to achieve your weight target) in order to lose weight. Exporting Data -------------- Export options are available in the File menu of the Food and Exercise database screens. These allow you to transfer selected data, categories of data, or all your master food and exercise data to external CSV files. These can then be copied off your Pocket PC for editing in a PC spreadsheet program. Alternatively you can share these foods, menus, recipes and exercises that you have created yourself with your family and friends. A Report option is available in the File menu of the main Diet, Weight or Exercise screens. Use this to export your personal diet, weight and/or exercise data records for defined date ranges to a CSV file. Your data can then be used in other applications, or printed from a PC as a document you can take to your doctor, medical advisor or diet consultant. Disclaimer ---------- Before starting any diet, weight management or exercise program, it is advisable to consult your doctor. The instructions and advice given here, and the use of this program, are in no way intended as a substitute for medical counselling. RMRDiet

RMRDiet Help

RMRDiet is a user-friendly but powerful program that will aid you in tracking your food and calorie intake, your exercise and calorie expenditure, and your overall weight loss or healthy eating program.

There are 3 main screens:

  1. Diet screen for entering and monitoring your food consumption and energy intake.
  2. Weight screen for recording your weight loss.
  3. Exercise screen for entering and monitoring your exercise activities and energy burn.

Disclaimer 
Before starting any diet, weight management or exercise program, it is advisable to consult your doctor. The instructions and advice given here, and the use of this program, are in no way intended as a substitute for medical counselling.

Links
Diet Tracker Screen
Weight Tracker Screen
Exercise Tracker Screen
RMRDiet Help Index
How to Register 

RMR Software
[Last Updated : Dec 2002]

 

Registering the program

If you wish to register your copy, which will then give you full access to the program, and no nag screen, the cost is 20 or US$29.95. There are two ways to register:

Credit Card:
If you wish to register on-line using a credit card you have 2 options:

PAYPAL:
We now support the PayPal system for transferring of money, as that avoids the $5 handling charge put on by REGNET. Simply send the money to alan@rmrsoft.com quoting the program you wish to register and we will send the registration code to you within a few hours.

If you are not already signed up for PayPal it is very straightforward. Just go to www.paypal.com and follow the instructions. You even get a $5 bonus for signing up. We would also appreciate if you say that you were referred by alan@rmrsoft.com so that we get the $5 referral bonus :-))

REGNET:
Alterrnatively, you can register on the WWW through RegNet, the Registration Network (Note that paying by this method will involve an extra US$5 handling charge). RegNet can be reached by e-mail: orders@reg.net or on the World Wide Web: http://www.reg.net or in the USA by calling 1-800-WWW2REG (1 800 999-2734) or the easiest way is by following the links from my WWW Home page at:

http://www.rmrsoft.com/

This program has been allocated the RegNet Number: 12057 and this should be quoted. The notification tends to get to us within 12 hours and we reply within another 12 hrs.

By Post:
Please send the money to either of the following addresses. UK cheques (no foreign currency cheques please), or 'real folding' money, to the UK address and US$ checks to the USA address. Please make any cheques (checks) payable to 'RMR Software' and include a stamped, self-addressed envelope or provide an E-Mail address:

We will then send you a unique code to enter with the 'Register' Menu option, which will allow you unrestricted use of the program.

If you have any questions, we can be contacted at: 
support@rmrsoft.com

 

RMRDiet Help
 
Concepts
Introduction
Screen Windows
Diet Tracker Screen
Weight Tracker Screen
Exercise Tracker Screen
 
How to
Register program
Setup
Preferences
User Information
Targets
User Profiles
Importing Foods
Foods Database
Menus and Recipes
Recording your Food Consumption
Recording your Weight
Importing Exercises
Exercise Database
Recording your Exercise Activities
Exporting your Data

 

Program Setup

When you start the program for the first time you will be guided through a series of setup screens prompting you to enter:
Preferences
User Information
Targets
 

These are also accessible at any time from the Tools menu.

 

Preferences

Use Tools > Preferences for configuring the display and operation of the program:

Display Preferences

Nutrients Preferences

See also
User Information
Targets

 

User Information

Use Tools > User to setup the information about the user:

Sedentary - a quiet life mainly sitting
Light active - mostly desk work and travelling in a vehicle
Moderate active - some physical work activities or occasional exercis{e
Very active - demanding physical work or exercise several times per week
Extra active - extremely physical activities.

See also
Preferences
Targets
User Profiles

 

Targets

Use Tools > Targets to set the details for your weight loss program:

You can then define how you want to achieve this target weight, either:

From all these details the program will calculate your required Daily energy value needed to reach your target weight.

Nutrients Targets

Tap the Nutrients tab to go to this screen and set the Diet type that you want to follow. To maintain a healthy diet you need to obtain energy and nutrients from a mix of different sources. Choose from 6 different diet types given in C/P/F ratios (Carbohydrate / Protein / Fat):

80-10-10 vegetarian
70-15-15 prudent
60-20-20 diabetic
55-20-25 pyramid
50-25-25 low carb
40-30-30 zone diet
00-00-00 custom

Each of these gives pre-determined target values for a whole range of nutrients (proteins, lipids, carbohydrates, fiber, metals, vitamins, cholesterol, etc.) calculated from your personal details, and listed at the bottom of the screen.

See also
Preferences
User Information

 

User Profiles

Tap File > Open profile in each of the Diet, Weight and Exercise screens to access the User profiles screen. Here you can set up and manage different users of the program.

See also
Preferences
User Information
Targets

 

Screen Windows

Now you can start adding your data, which you need to do regularly. Note that there are 3 different screens accessed from the Diet, Weight and Exercises tabs at the top of the screen. Select the appropriate view to add your food, weight and exercise details.

The Date is shown near the top of each screen and defaults to 'today' but can be changed with the drop-down calendar if you need to make entries or view data for other dates. Three icons allow you to easily go Back a day, jump to 'today', and go Forward a day.

All screens are divided into two halves with a blue horizontal splitter bar. Drag this up or down to change the proportion shown for each.

Note that most of the screen windows have tap & hold menus giving access to the functions and menu options applicable to that item. Rather than list them all, we suggest you try them in each window.

See also
Diet Tracker Screen
Weight Tracker Screen
Exercise Tracker Screen

 

Diet Tracker Screen

Use this screen to record and analyze your food intake.

The top half of the screen records and lists the foods consumed. The grid headings show the name of the food, the serving amount, its energy value and all nutrient values. Use the horizontal scrollbar to view the various columns. By tapping on the separators between the column heading titles themselves you can drag each column to a suitable width for the values.

Under the scrollbar along the bottom of the top screen are 7 period tabs labelled:

B M L A D E All

The first 6 of these subdivide the day into meal periods for Breakfast, Morning, Lunch, Afternoon, Dinner, Evening.

In the bottom half of the screen a stack of coloured bars shows your consumption of energy and of each of the nutrients compared to your target value. These reflect the selected BMLADE or All time period. Use the vertical scrollbar to select the nutrients to view.

Three values shown on the right of each bar (e.g. 950/1650/57%) give the current total / target intake / percentage consumed. Thus the bar length is equivalent to the target intake, with the green area showing the current total as the % consumed.

The bars will change to red if you have exceeded your target. View the bars after you have recorded individual foods, meals or a whole day's intake, to check your overall energy and nutrient intake and to make judgements as to whether you are getting a balanced diet or need to increase/decrease foods in certain areas.

Tap & Hold on the lower half of the screen gives access to the Background colour selector, and also the Nutrients screen where you can select which nutrients you want to display.

See also
Recording your Food Consumption
Foods Database
Importing Foods
Menus and Recipes
Weight Tracker Screen
Exercise Tracker Screen
Exporting your Data

 

Importing Foods

Before you can start recording your food consumption you need to have a database of food items. The program installation provides a small database of foods to give you a start and allow you to test the program. However, this is just a sample of the full 6000 standard Food Data items available in the CSV format files (comma separated values) included in the package, or from our website. These contain lists of generic and commercial foods sourced from the USDA (US Dept of Agriculture) together with their energy and nutrient values.

To get the best from the program, you need to build a more complete database of foods that suit your needs. You can either:

  1. Copy some or all of the supplied food CSV files to your PPC and import them all into RMRDiet (but note that you will need 6Mb of free space!)
  2. Modify the supplied CSV files and import these into RMRDiet. You can edit the CSV files on a desktop PC (using a spreadsheet program or text editor) to remove the foods you don't need, or to change the foods to more suitable names.
  3. Alternatively you can create your own CSV data files from scratch by listing food, serving and nutrient details in the required format.

To use the CSV food datafiles in RMRDiet, you need to copy them to any folder on your Pocket PC and them import them into the program:

  1. In the Diet screen of RMRDiet use Tools > Foods to get to the Foods management screen.
  2. Then use File > Import foods. This will list all the CSV files on your PDA and allow you to select the required foods datafiles for import.

The CSV files can be deleted after you have imported the data.

See also
Diet Tracker Screen
Foods Database
Exporting your Data

 

Foods Database

Use  Tools > Foods in the Diet Tracker screen to access the Foods database screen. This is where you maintain your Foods, Menus, and Recipes, identified by the tabs at the top of the screen.

The top half of the screen lists the Categories of foods. Tap [+] to expand the folder and show the Names of the subset food types in the Category. The bottom half of the screen lists the foods themselves:

If the provided and imported datafiles don't contain your favourite foods, you can add your own to the database:

To update any food, highlight it in the lower half of the screen and use Edit > Edit food, or double tap on it. Then follow the same methods as described above to make the changes.

Options in the Edit menu (and from appropriate tap & hold menus) are available to Rename and Delete category, Edit food, Delete food, Move food to another category, or to Duplicate food for easier creation of variations. Find food and Find next options are also available in the menu or use the icons on the menu bar.

Within Preferences for Nutrients you can untick those that have no relevance to your diet tracking. At the end of the list of nutrients there are 20 user-defined slots that can be used for extra nutrients if the defaults don't cover your needs. Double tap to edit the names of these user-defined nutrients.

Return to the main Diet screen by using File > Close foods.

See also
Diet Tracker Screen
Importing Foods
Exporting your Data

 

Menus and Recipes

Two other tabs at the top of the Foods screen give access to Menus and Recipes. These allow you to automate and simplify the food recording process by entering a collection of foods as a single entry. A menu is typically a collection of foods that make up an entire meal, while a recipe is foods that combine together to make another food.

To create an example Menu select the Menus tab to view the screen:

The same principle applies to creation of Recipes, but for these you would typically build up a list of cooking ingredients.

Now you will be able to select the name of your menu or recipe when adding to your diet record, and enter all these foods in one go.

Both of the Menus and Recipes screens have similar menu functions, including Import and Export, as described elsewhere.

See also
Foods Database
Importing Foods
Recording your Food Consumption
Diet Tracker Screen
Exporting your Data

 

Recording your Food Consumption

In the Diet screen first select the correct date and time period with the BMLADE tabs.

To add a single food select the Food tab (the principle is the same for adding Menus and Recipes):

To update a food tap Edit entry, use the tap & hold menu, or double tap on it, then make any changes necessary.

To delete a food from the record, highlight it in the list and use the foodX icon or tap Edit > Delete entry.

Tap Edit  > Duplicate entry to make a repeat copy of an exisiting food entry.

Tap Edit > Move entry to reassign the food to another Date, Time, or meal period.

See also
Diet Tracker Screen
Foods Database
Menus and Recipes

 

Weight Tracker Screen

Use this screen to keep a record of your weight loss (or gain!).

The top of the screen lists your weight entries by date. The third column shows your weight change (from start), with the other columns showing body measurements available with the scrollbar. By tapping on the separators between the column heading titles themselves you can drag each column to a suitable width for the values.

In the lower half of the screen below the movable blue horizontal splitter line, the graph shows lines for your actual weight and optionally the goal weight.

After a longer period of adding data, tapping on the Display selector at top right of the screen allows you to filter the entries. You can limit the display and graph to show only the details for various time periods:

All entries
Target - the range of dates between your Start and Goal dates
This week - the calendar week
One week, Two weeks - the previous one or two weeks ending with 'today'
This month - the calendar month
One month, 2,3,4,5,6 month - the previous months ending with 'today'
This year - the calendar year
One year - the previous 12 months ending with 'today'.

Tap & Hold on the graph in the lower half of the screen to access preferences for setting the Background, Text and Line colours.

Use Tools > BMI to view your "Body Mass Index". This is calculated from your weight (kg) divided by your height (m) squared, and shows your health risk from being overweight. A BMI of approximately 25-29.9 is classed as overweight and over 30 is obese.

See also
Recording your Weight
Diet Tracker Screen
Exercise Tracker Screen
Exporting your Data

 

Recording your Weight

Tap Edit > Add weight or the scales+ icon on the menu bar to enter readings:

The normal methods are available from tap & hold and the menu to Edit or Delete weight entries.

See also
Weight Tracker Screen

 

Exercise Tracker Screen

Use this to record and analyze your exercise program.

The top half of the screen records and lists your exercises and physical activities performed. The grid headings should be self-explanatory and show the name of the exercise, the exercise duration, and the energy units burned.

The graph in the bottom half of the screen shows your energy burned for each day of the past week. A horizontal red line will appear when you have exceeded your normal allowed daily energy requirement by eating too much food. The line shows the excess calories you need to burn for the day by exercising.

A vertical green bar shows how many calories you have actually burned through exercising.

Above the graph the Total energy burned is displayed as 3 numerical values (e.g. 234/400/58%) which represent:

  1. energy burned today /
  2. energy needed to burn to achieve your weight target /
  3. percentage of the first over the second.

Note that the middle "energy needed to burn" will initially start as a negative value corresponding to your daily energy requirement. It will approach zero as you consume food, and go positive if you exceed your required intake.

To further explain the concept of "energy needed to burn to achieve your weight target". In the Target screen you calculated the daily intake energy that would be required in order to reach your goal weight in xx weeks, valid for your SELECTED ACTIVITY LEVEL. Without any additional exercises you would normally achieve this goal in xx weeks if you eat exactly the "daily intake energy units". If you eat more than this, you will need to take additional exercise to reach the goals, as this example sequence indicates:

The aim therefore is to keep the 1st value (energy burned today) greater than the 2nd (energy needed to burn to achieve your weight target) in order to lose weight.

See also
Recording your Exercise Activities
Exercise Database
Importing Exercises
Diet Tracker Screen
Weight Tracker Screen
Exporting your Data

 

Importing Exercises

Before you can start recording your exercise regime and energy consumption you need to have a database of exercise items. The program installation provides a small database of exercises to give you a start and allow you to test the program. However, this is just a sample of the full range of activities with their energy values, available in the CSV format files (comma separated values) included in the package, or from our website.

To get the best from the program, you need to build a more complete database of exercises that suit your needs. The principle for creating and importing these is exactly the same as described previously for foods. You can either:

  1. Copy the supplied exercise CSV file to your PPC and import everything into RMRDiet.
  2. Modify the supplied CSV file and import into RMRDiet. You can edit the supplied CSV files on a desktop PC (using a spreadsheet program or text editor) to remove or change the exercises.
  3. Alternatively you can create your own CSV data files from scratch by listing exercises and energy values in the required format.

To use the CSV exercise files in RMRDiet, you need to copy them to any folder on your Pocket PC and them import them into the program.

  1. In the Exercise screen of RMRDiet use Tools > Exercises to get to the Exercises management screen.
  2. Then use File > Import exercises. This will list all the CSV files on your PDA and allow you to select the required exercise datafile for import. Note - the datafiles are quite large, so will take some time to import.

The CSV files can be deleted after you have imported the data.

See also
Exercise Database
Exercise Tracker Screen
Importing Foods
Exporting your Data

 

Exercise Database

Use Tools > Exercises in the Exercise Tracker screen to access the Exercise database screen.

The top half of the screen lists the Categories of exercises. Tap [+] to expand the folder and show the Names of the subset exercise types in the Category. The bottom half of the screen lists the exercises themselves:

If the provided and imported databases don't contain your favourite sports exercises or activities, you can add your own:

To update any exercise, highlight it in the lower half of the screen and use Edit > Edit exercise, or double tap on it. Then follow the same methods as described above to make the changes. Other options in the Edit menu (and from appropriate tap & hold menus) are available to Rename and Delete category, and Delete exercise.

Note : The MET value (Metabolic Equivalent) is a way of expressing rate of oxygen utilization and hence calorific burn. One MET is the rate when your body is at rest (sitting quietly). An activity that uses oxygen at twice the resting rate is equal to 2 MET, and so forth. The MET level will stay the same as long as you do not change the intensity with which you are working.

Return to the main Exercise screen by using File > Close exercises.

See also
Importing Exercises
Exercise Tracker Screen
Exporting your Data

 

Recording your Exercise Activities

Tap Edit > Add exercise or the running man+ icon on the menu bar to enter your exercises:

The normal methods are available from tap & hold and the menu to Edit or Delete exercise entries.

See also
Exercise Tracker Screen

 

Exporting your Data

You can export your food and exercise databases from RMRDiet to external CSV files that can then be copied off your Pocket PC for editing in a PC spreadsheet program. Alternatively you can share these foods, menus, recipes and exercises that you have created yourself with your family and friends.

Tap File > Export in the Food and Exercise database screens and select whether to export:

The program has a Report function. Use this to export your personal diet, weight and/or exercise data records for defined date ranges to a CSV file. Your data can then be used in other applications, or printed from a PC as a document you can take to your doctor, medical advisor or diet consultant. Tap File > Report in the main Diet, Weight or Exercise screens and specify:

See also
Importing Foods
Importing Exercises

 

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GE5VWACEt6BH<` z>Fv 3A)Fx  sX u(U$  J.E( a7!L n @ <Y 'V m)DP 9Ъ;=M&v243+=* 7 2B  yn0% (KK 7A3Xo5`6Xv.,-4(t\H8 xdL, lL0 x8tT4tT4tT4pP$l@ XL4(ph`XLDLDLD0 (t\H8 xdL, lL0 x8tT4tT4tT0 (t\H8 xdL, lL0 x8tT4tT4tTt\H8 xdL, lL0 x8tT4tT4tTp`P@0$tdTD4$̿xhXH8(ؾȾxhXH8,ԽxhXHBody fat(%)Calf Thigh Forearm Bicep Hips Waist Chest User 20User 19User 18User 17User 16User 15User 14User 13User 12User 11User 10User 9User 8User 7User 6User 5User 4User 3User 2User 1Chol.P.f.acidM.f.acidS.f.acidVit.DVit.EVit.AVit.B12FolateVit.B6P.acidNiacinRibofl.Thiam.Vit.CSelen.Mang.CopperZincSodiumPotass.Phosp.Magn.IronCalciumWaterAshSugarAlcoholT.FiberCarbo.T.LipidProteinEnergyVitamin D (UI)Energy InstructionsServing XServing nameItem IDItem TypeParent IDkJkcalstkglbStonesKilogramsPoundsst,lbStoneKilogramPoundftcminFeetsCentimetersInchesFeetCentimeterInchServing weight (gm) 10Serving size 10Serving weight (gm) 9Serving size 9Serving weight (gm) 8Serving size 8Serving weight (gm) 7Serving size 7Serving weight (gm) 6Serving size 6Serving weight (gm) 5Serving size 5Serving weight (gm) 4Serving size 4Serving weight (gm) 3Serving size 3Serving weight (gm) 2Serving size 2Serving weight (gm) 1Serving size 1User defined 20User defined 19User defined 18User defined 17User defined 16User defined 15User defined 14User defined 13User defined 12User defined 11User defined 10User defined 9User defined 8User defined 7User defined 6User defined 5User defined 4User defined 3User defined 2User defined 1Cholesterol (mg)Polyunsaturated fatty acids (g)Monounsaturated fatty acids (g)Saturated fatty acid (g)Vitamin D (mg)Vitamin E (mg)Vitamin A (IU)Vitamin B12 (mcg)Folate (mcg)Vitamin B6 (mg)Pantothenic acid (mg)Niacin (mg)Riboflavin (mg)Thiamin (mg)Vitamin C (mg)Selenium (mcg)Manganese (mg)Copper (mg)Zinc (mg)Sodium (mg)Potassium (mg)Phosphorus (mg)Magnesium (mg)Iron (mg)Calcium (mg)Water (gm)Ash (g)Sugar (g)Alcohol (g)Total dietary fiber (g)Carbohydrate (g)Total lipid (g)Protein (g)Food energy TypeNameCategory IDErr349698463502942959792,V,,,V,,,,V,VVVVVV,V,V,V,,,V,,,,,,,,,V,,,,,,,,V,,V,VV,V,V,V,,,,V,,,,,,,V,,,,,,,V,,,,V,VVVVVV,V,,VV,V,V,V,VVV,VVVVVVVVVVVV,VVVVVVV,VVVVVVV,VVVVVV,V,,,V,,,,V,VVVVVV,V,V,V,V,,,V,,,,V,VVVVVV,V,V,V,V,,,V,,,,V,VVVVVV,V,V,V%%%,,,444<<<DDDMMMVVV___iiirrr}}}CDietFrame4(t\H8 xdL, lL0 x8tT4tT4tT4pP$l@ XL4(ph`XLDLDLD0 (t\H8 xdL, lL0 x8tT4tT4tT0 (t\H8 xdL, lL0 x8tT4tT4tTt\H8 xdL, lL0 x8tT4tT4tTp`P@0$tdTD4$̿xhXH8(ؾȾxhXH8,ԽxhXH...RMRDiet:peghelp.exeRMRDiet.htmTotal purged: Diet entries: %d Weight entries: %d Exersises: %d You are about to remove data entries. Are you sure?GetNutrientValue --> WRONG INDEXSetNutrientValue --> WRONG INDEXCDietMainView4(t\H8 xdL, lL0 x8tT4tT4tT4pP$l@ XL4(ph`XLDLDLD0 (t\H8 xdL, lL0 x8tT4tT4tT0 (t\H8 xdL, lL0 x8tT4tT4tTt\H8 xdL, lL0 x8tT4tT4tTp`P@0$tdTD4$̿xhXH8(ؾȾxhXH8,ԽxhXHAllEDALMBHelvyyyyy/d//dd/MM/M/Serving999%9999/%sx%s,Please select a meal. It is not possible to add a food to all meals.You have reached the maximum number of items available in unregistered version.RegistrationCodeRegistrationNameRMRDiet for PPCPlease select entry to edit.Cannot add entry.Please select only one entry to edit.Please select entry to delete.Are you sure you want to delete %d entries?Cannot delete entry.Are you sure you want to delete entry '%s'?Please select entry to duplicate.Cannot duplicate entry.Are you sure you want to duplicate entry '%s'?Please select only one entry to duplicate.Please select entry to move.Are you sure you want to move %d entries?Cannot move entry.Are you sure you want to move entry '%s'?Data3Data2Data1GraphNutrientSelect background color:4(t\H8 xdL, lL0 x8tT4tT4tT4pP$l@ XL4(ph`XLDLDLD0 (t\H8 xdL, lL0 x8tT4tT4tT0 (t\H8 xdL, lL0 x8tT4tT4tTt\H8 xdL, lL0 x8tT4tT4tTp`P@0$tdTD4$̿xhXH8(ؾȾxhXH8,ԽxhXH%d%%%d/%3.1f/:...4(t\H8 xdL, lL0 x8tT4tT4tT4pP$l@ XL4(ph`XLDLDLD0 (t\H8 xdL, lL0 x8tT4tT4tT0 (t\H8 xdL, lL0 x8tT4tT4tTt\H8 xdL, lL0 x8tT4tT4tTp`P@0$tdTD4$̿xhXH8(ؾȾxhXH8,ԽxhXH4(t\H8 xdL, lL0 x8tT4tT4tT4pP$l@ XL4(ph`XLDLDLD0 (t\H8 xdL, lL0 x8tT4tT4tT0 (t\H8 xdL, lL0 x8tT4tT4tTt\H8 xdL, lL0 x8tT4tT4tTp`P@0$tdTD4$̿xhXH8(ؾȾxhXH8,ԽxhXH1.00ValueNutrient (unit)1 servingRecipeMenuFoodPlease enter serving name.Menu '%s' already exists in category '%s'.Food '%s, %s' already exists in category '%s'.Please enter food nameFood not found.Cannot load food.Please enter food name and/or type:1.001 servingThere are no categories to select.CategoryThere is no category selected.There are no names to select.There are no types to select.xhTH<,TRecipesMenusFoodsExercisesWeightDietCDietView4(t\H8 xdL, lL0 x8tT4tT4tT4pP$l@ XL4(ph`XLDLDLD0 (t\H8 xdL, lL0 x8tT4tT4tT0 (t\H8 xdL, lL0 x8tT4tT4tTt\H8 xdL, lL0 x8tT4tT4tTp`P@0$tdTD4$̿xhXH8(ؾȾxhXH8,ԽxhXH4(t\H8 xdL, lL0 x8tT4tT4tT4pP$l@ X