food and exercise journals

Does anyone know where to find a good food and exercise journal on the web that's free?

I wish I knew how to use my Microsoft excel better so I could just set up my own spread sheet.

I'd like to start a notebook for worksheets with this information instead of just jotting it down in a spiral.

the one I know of is
http://www.fitday.com/
I think I remember that sparkpeople (www.sparkpeople.com) does as well, but I didn't see it on the website

When I did this as part of Weight Watchers I just used a little notebook.
That way you can have it with you all the time.