Please consult with your physician or qualified medical practitioner before you begin the HealthWise Weight Loss Program.

Welcome!You are about to embark on the easiest weight loss journey of your life!

The HealthWise Weight Loss Plan works, is so easy to follow and is full of variety and great taste!

Why HealthWise? Because this plan not only helps you loseweight, it teaches you how to keep it off, for good!

Ready to get started? Let’s go!

How Does it Work?The HealthWise Plan is specially formulated to work based on the obesity treatment science of using high-quality protein-filled meal replacements, portion, carbohydrate and calorie control principles in daily meal planning. This combination allows the body to achieve favorable fat loss (a.k.a. fat-burning) while preserving lean muscle mass.

It is easy, satisfying with great tasteand you’ll lose weight!!

The Plan!The HealthWise Weight Loss Plan is comprised of 3 phases:

1. The Weight Loss Phase is where you will lose your weight with a variety of great tasting HealthWise products and one meal a day that you shop, cook and prepare yourself.

1. Weight Loss Phase

2. Evolution Phase

3. Maintenance Phase

2. The Evolution Phase will teach you how to incorporate all kinds of foods back into your plan while maintaining your weight.

3. The Maintenance Phase is for the rest of your life. You will learn to manage your weight with smart healthy food choices!!

Phase 1: Weight Loss!Everyday you will have a combination of great tasting HealthWise products and 1 “Selfie Meal.”

What’s a “Selfie Meal?”

A “Selfie Meal” is a meal you shop, prepare and cook for yourself; The HealthWise Plan provides you the parameters of what should be included in this meal and how it should be cooked.

The rest of your day is filled with various great tasting HealthWise products! You can choose from Beverages, Shakes, Puddings, Soup, Light Entrees, Bars and more!

It’s that easy!

Phase 1: Weight Loss!The “Selfie Meal” is made up of:

5-7 oz of lean beef, poultry, pork, fish, shellfish or game meat 3-4 servings of non-starchy vegetables

It’s that easy!

1-2 servings of healthy fats

The “Selfie Meal” can be eaten at any time of the day; breakfast, lunch or dinner.

Let’s look at your food choices for this meal a bit closer……….

Phase 1: Weight Loss!5-7 oz* of lean protein provides these options!

* This is cooked weight

Lean Beef Lean Steak, Roast, Ground Beef (80/20 or 90/10)

Poultry (w/o skin) Chicken or Turkey Breast, Dark Meat (on occasion), Ground Chicken or Turkey

Other Meat Lamb, Deer, Elk, Buffalo/Bison, Moose, Duck, Rabbit, Alligator, Ostrich

Fish Trout, Cod, Haddock, Pollock, Salmon, Catfish, Orange Roughy, Grouper, Rockfish, Mahi-Mahi, Ahi Tuna, Swordfish, Bass, Red Snapper, Yellow Tuna, Monk

Shellfish Crab, Scallops, Shrimp, Lobster

Vegetarian Options(Under 10 gm of carbohydrate per serving for Veggie Burgers)

15 oz. Tofu, Boca Burger®, Morning Start Farms Burger® or Garden Burger®, 10 Egg whites, 2 cups Eggs Substitute, 3 whole eggs, 2 whole eggs + 4 egg whites

Phase 1: Weight Loss!3-4 servings of non-starchy vegetables provides you these options!

Salad Greens (1 serving = 1 cup fresh, not cooked)

Lettuce: Romaine, Iceberg, Butterhead/Boston, Green Leaf, Mizuna, Oak Leaf, Puslane, Mache, Little Gem, Red Leaf, Watercress, Mesculin/Spring MixGreens: Collard, Mustard, TurnipSpinach/KaleEndive/EscaroleArugula

Vegetables: (1 serving = ½ cup cooked or raw; except greens which is ½ cup cooked only; for raw greens see above)

Asparagus, Broccoli, Broccoli Rabe, Cabbage (green or red), Cauliflower, Celery, Collard Greens, Cucumber, Eggplant, Fennel Bulb, Green Beans, Hearts of Palm (canned), Jicama, Kale, Kohlrabi, Mushrooms, Mustard Greens, Nopales, Okra, Peppers (green, red or yellow), Radishes, Scallions, Spinach, Sprouts, Summer Squash, Tomatoes, Turnip Greens, Wax Beans, Winter Squash: spaghetti squash only)

Phase 1: Weight Loss!1-2 servings of healthy fat provides you these options!

Healthy Fats(1 serving is indicated in this chart on the right)

1 tsp of oil (canola, olive, flaxseed, almond, avocado, hazelnut, sunflower, macademia, peanut, sesame, hemp)

5-10 black or green olives

2 Tbsp of a low carbohydrate salad dressing (<6gm of carbohydrate per serving)

1 tsp of trans fat free spread/margarine

A daily Essential Fatty Acid supplement is also recommended

Phase 1: Weight Loss!One “Selfie Meal” plus one of these options per day is

your HealthWise Weight Loss Plan:

PLAN A

Or

5 to 6 HealthWise Products that are between 60-80 calories each and have less than 16gm of carbohydrate

PLAN B

Or

3 to 4 HealthWise Products that are between 90-120 calories each and have less than 16gm of carbohydrate

PLAN C 3 HealthWise Products that are between 130-200 calories each and have less than 16gm of carbohydrate

PLAN A PLAN B PLAN CBreakfast meal Amaretto Hot

ChocolateApple n’ Cinnamon Oatmeal Selfie Meal: 3 egg omlet w/

tomato, pepper & scallions

Mid-Morning snack Cran Grape Shake Shake

Aloha Mango Smoothie

Lunch Selfie Meal: Lettuce w/ tomatoes, cucumbers and 6 oz. grilled chicken

Vegetarian Chili w/ Beans Nacho Cheese Pasta

Mid-Afternoon Snack Double Chocolate Pudding

Tropical Banana Shake/Pudding Oatmeal Raisin Cookie w/ Drizzle

Dinner Cream of Broccoli Soup + Raspberry Gelatin

Selfie Meal: Grilled shrimp w/ grilled asparagus

Caramel Nut Bar

Evening Snack Wild Berry Fruit Drink

Phase 1: Weight Loss!Examples of meal plans for weight loss

Phase 1: Weight Loss!The beauty of this weight loss plan is all 3 plans (A, B and C)

provide the same range of calories, carbohydrate, protein & fat; so you can flex between the 3 plans to match your lifestyle!

Busy day ahead? Try PLAN C which has 4 meals

Have more time on your hands today? Try PLAN B which has 4-5 meals

Feeling like you want more? Try PLAN A which has 6-7 meals per day

The flexibility of this plan has YOU in control!

Phase 1: Weight Loss!You are probably wondering why don’t you see

any fruit or dairy in these meal plans?

There is a great reason for this…………….

Although healthy and full of nutrients, these two food groups tend to be higher in carbohydrate content and therefore are

avoided in the weight loss phase; but don’t worry, we will reintroduce these back into your daily meal planning in the

Evolution Phase!

Phase 1: Weight Loss!What about exercise?

Exercise is an important component to living a healthy lifestyle and maintaining your body weight.

If you don’t currently exercise, you can start with a simple walking program and slowly build up how long and fast you walk. Walking can be done every day.

If you currently have an exercise routine, good for you! However it is important to remember that you are eating less calories during the weight loss phase, this is why we recommend no more than 60 minutes of exercise per day.

Phase 1: Weight Loss!Things you should know.

As you begin the weight loss phase of the HealthWise Plan (first 1-2 weeks), you may experience some of the following things:

•Hunger•Lightheadedness•Fatigue•Headaches•Nausea

These are normal responses to the body converting over to using fat as it’s

primary fuel source (achieving a fat-burning state). These symptoms will subside and are typically experienced

during the first week.

Phase 1: Weight Loss!Do I need to take any supplements?

You should always talk with your medical provider regarding the use of any supplements.

HealthWise has supplements that your medical provider may prescribe for you as you lose weight. Be sure to talk

with him/her regarding these products:

Phase 1: Weight Loss!1. Fiber Teas (Lemon & Tropical Punch) – contains 5gm of fiber per serving2. Nature’s Multivitamin/mineral Supplement – contains vitamins and

minerals to support a healthy lifestyle.3. Nature’s EFA Supplement – contains essential fatty acids that are

important during weight loss and overall health4. Nature’s Trim Away – contains various ingredients to help enhance weight

loss5. Nature’s KLB-5 - contains various ingredients to help enhance weight loss

Do I need to take any supplements?

Phase 1: Weight Loss!Do I need to drink water?

YES! Water is essential to a healthy body!

Drinking 8 cups of water a day helps the body maintain proper fluid levels; which in-turn helps keep your kidneys healthy, muscles fueled appropriately, skin looking good,

bowel function maintained and it helps to control calories! Water does all this and doesn’t contain any calories!

Phase 1: Weight Loss!What are some keys to ensure my success?

Planning! - It is important to always have a plan for your meals. Pack enough HealthWise meals for the day and know when and what your Selfie Meal will be. Planning is a critical tool to maintaining your weight after weight loss; so practice this now!

Journaling! – Keeping a journal helps you to stay focused on your goals and the steps you are taking to get there! It also helps you learn what is coming easy to you in your new lifestyle and what may need more work.

Moving Your Body! - Moving the body burns calories! Movement helps keep the body in shape, helps to combat stress and is a great way to maintain your weight loss.

Staying Hydrated! - Did you know that when most people experience “hunger”, it is really the body telling you it needs fluids? Drink at least 8 cups of water daily for your health!

Phase 1: Weight Loss!What if I stop losing weight? What do I do?

Hitting a weight loss plateau can happen to anybody. This does not mean you are done losing weight.

A weight loss plateau (defined as 2 or more weeks of no weight loss) is a period of time when the body is

“recalibrating.” Your body has lost weight and it needs to readjust to this.

Don’t worry……..keep reading for HealthWise “plateau tips”………..

Phase 1: Weight Loss!What if I stop losing weight? What do I do?

Here are a few “Plateau Tips” for you…..

Stay the course! Do not get discouraged and deviate from your meal plan. Remember, weight loss plateaus are temporary!!

Check your exercise routine; is it time to change it up a bit? Are you exercising

too much or too little?Are there “extra carbs” sneaking into your day; possibly with drinks, condiments or other foods that may not be on the Selfie Meal list?

Have you tried dropping the number of servings in the Selfie Meal? Try 3 servings of vegetables instead of four!

Have you tried your Selfie Meal during the day for lunch or for breakfast? Switch it up to see what happens!

Phase 1: Weight Loss!You are probably wondering how long you follow the

weight loss meal plan?

It is important to work with your physician or qualified medical practitioner in the beginning to set a realistic goal weight. It is also important to see your practitioner on a

regular basis throughout the weight loss phase.

Phase 2: Evolution!This is a 4-week plan/phase where you will start adding

various foods back into your daily meal plan while you start decreasing the amount of HealthWise products

you will have each day.

This is the phase where most people get real nervous and start to think they will gain all of their weight back

and possibly more. This is normal to feel this way and the Evolution Phase is just that, a phase in which you will evolve

into a person who knows how to successfully keep your weight off and manage it the “HealthWise Way!”

Phase 2: Evolution!How does the Evolution Meal Planning work?

It is a step meal plan in that every week, we will introduce a new food group into your daily planning!

Lets take a closer look!

Phase 2: Evolution!

Please Refer to HealthWise Program Guide for more details about types of foods and portion sizes

Week #1 – Veggie Week Plan A, B or C PLUS 1 cup of ANY type of vegetables

Week #2 – Fruit & Dairy Week

Plan A, B or C; 1 cup of ANY type of vegetables; PLUS 1 fruit and 1 dairy

Week #3 – Another Selfie Meal

1 Selfie Meal + drop to 1 HealthWise product (from either Plan A, B or C); 1 cup of ANY type of vegetables; 1 fruit; 1 dairy PLUS 1 more Selfie Meal

Week #4 – Starch week 2 Selfie Meals + 1 HealthWise product (from either Plan A, B or C); 1 cup of ANY type of vegetables; 1 fruit; 1 dairy; PLUS 1 starch

Phase 2: Evolution!How will I know what a serving is?

Learning serving sizes is easy!

The HealthWise Program Guide will help you learn

portion control so you can maintain your weight with

ease!

Phase 3: Maintenance!

Please Refer to Healthwise Program Guide for more details about Maintenance

You made it! CONGRATULATIONS!!!

In the Maintenance Phase of the HealthWise program you must continue to practice the principles

you have learned along the way:

Small frequent meals throughout the day to control hunger!

Lean high quality protein is the key to every meal!Managing portion control!

Making healthy food choices every step of the way!

Phase 3: Maintenance!