your results from the

Nutrilite WOW Personal Assessment

Indresh Chandra
10/22/2016 11:57:04 AM

welcome,
Achieving good nutrition is a very personal
journey. We all start in different places, bring our
own strengths, and encounter our own challenges
along the waywhat works for others may not be
what works best for you.
Thats why were excited to share this report with
you! Using the results from your WOW personal
assessment our NHI scientists have created your
Lifestyle Keya holistic look at the strengths
you bring and obstacles you face in weight
management. And our wellness coaches have
followed that with specific recommendations on
everything from what you should eat to the role
that sleep, stress, physical activity, meal habits, and
mindset play in your long-term, weight-management
success. This is powerful, personalized, scientific
support for your journey!

In your assessment
you told us your main motivation
for entering this program was:
I want to live healthy

This is a wonderful goal and

we want to help you achieve it!
Nutrilite has always believed that people can achieve
their health goals through wise lifestyle choices including
the right diet plan, exercise regime, and proper goal setting.

Our Nutrilite WOW program will help you find the key to unlock your personalized
plan for long-term weight management. Dr. Sam, President, Nutrilite Health Institute

unlock the secrets

to your success
Your
Lifestyle Key
page 4

Your Lifestyle
Recommendations
pages 516

Additional
Resources
starting on page 17

A customised diagram of your results in 6 areas

of your life that have the most impact on weight
management, including your Challenge Keys
the 3 areas that can make the most difference in
unlocking your weight management potential.
Personalized recommendations, tips, and research
summaries from our health and wellness coaches to
help you overcome challenges that may have prevented
you from reaching your weight management goals in
the past.

Opportunities to learn more about the WOW program, to

find out more about the science behind your findings, and
to journal your thoughts and goals along the way.
Understanding your results
Setting goals

page 17

page 18

The NUTRILITE WOW weight management program

page 19

Lets get started!

3

your journey begins here, where you are right now, with a look at your

Lifestyle Key
Its more than just calories in vs. calories
out! Foods affect our bodies in vastly
different ways. And lifestyle issuesfrom
when we eat, to how we sleep, to what we
think, and moreplay a bigger role than
most people realize.
Your Lifestyle Key shows the results of
your personal assessment and directs
you to personalized advice on what you
can dobig and smallin 6 key areas
of your life to make weight-loss faster,
easier, and more lasting.

lifestyle challenges that can be barriers

to losing weight, we identify those in
your Lifestyle Key. The results of your
assessment, however, show you have no

Low General/ Low Structured

Low Carbohydrate Diet

DIET
3-4, 22

ACTIVITY
5-6, 22

Uncertain

STRESS
11-12,
23

MINDSET
7-8, 23

MEAL
HABITS
13-14,
23

Good choices

High Stress

SLEEP
9-10,
23

Deep/Ample Sleep

any of these six areas. Congratulations!

That should make it easier to reach your
wellness goals!
On the next 12 pages,

Everyones Lifestyle Key results are unique; to learn more, see Understanding Your Results on page 17.
Before you begin any weight-management program, we recommend that you consult a physician
for a complete medical check-up and support.

recommendations to guide
your progress in each area.

diet Type
The results of your NHI assessment suggest that
you and others who share your results
may benefit from these tips and findings on
the role diet type can play in your
weight-management success.

making changes

A few changes in your diet can make a big difference

in achieving your weight-management goals.
Adopt a low-carbohydrate lifestyle to boost your
energy, reduce your desire for unhealthy food, and maximize
your weight-management efforts.
Eat fewer carbohydrates and focus on plant-based sources (fruits, vegetables,
whole grains)
Eat more healthy fats (avocados, olive oil, nuts, seeds)

Low
Carb

Low
Fat

your best diet type is

low carb
Your assessment indicates that a lowcarbohydrate diet is an effective way for
you to manage. Keep in mind:
A healthy low-carbohydrate diet means
that 30-40% of your daily calories
should come from carbohydrates.
 he right caloric intake depends on
T
your gender, body size, and weight
management goals.
If you want to manage weight, reducing
your food intake by 500-1000 kcal a day
should help you lose 2-4 kg a month.
See pages 25, 27, and 28 for details.

Include healthy proteins (fish, lean meats & poultry, legumes, nonfat or low-fat milk)

Avoid processed and/or high-sugar foods

and beverages. Avoid refined grains, sugar, and
high-fructose corn syrup, which are found in processed
foods like cakes, crackers, cookies, etc. And stay away
from high-carb sweetened energy drinks, fruit juices,
and soda.

Satisfy your cravings. Your desire for

carbohydrates naturally rises in the morning as the
hormone NPY kicks in. Consider adding carbohydrates
(fruit, whole grains, vegetables) in the morning to
satisfy that urge, but be sure to keep your total daily
carbohydrate recommendation in mind.

20%
SCIENCE SHOWSA lowprot ein
<40%
fat
carbohydrate diet means that
30-40% of your calories should
come from carbohydrates, at
<20%
least 20% from protein, and less
SaturateD
fat
than 40% from fat, with less than
30 -4 0%
20% from saturated fat.
CarBoh YD rateS

Personalized nutrition
is essential when
striving for an Optimal
You. When you follow
a healthful, low-fat
diet, your body gets
the nutrients it needs to
improve your body and
mind. NHI prides itself
in ensuring our diet type
recommendations are
right for you.
Dr. Sam, President,
Nutrilite Health
Institute
See page 22 for
thought-provoking
journaling prompts.

more

Diet type
low carb

our top tip

Reduce the amount of
carbohydrates in your diet by
eating meals and snacks that
include the right combination
of proteins, fats, and limited
carbohydrates from healthy
sources (fruit, whole grains,
vegetables). Here's what your
daily menu might look like,
showing number of serving.
Please see pages 27-28
for additional details.

research tells us
Low-carb diets work. In a clinical trial of obese young
adults, those with blood-sugar concerns who followed
a low-carbohydrate/low-glycemic index diet lost more
than 4 times more body weight (total 5.8 kg) after 18
months than those who followed a traditional low-fat
diet.
See page 31 for references.

FROM THE COACH:

Your journey is about progress, not

perfection. Take small steps and make
small behavioral changes as you work
toward your goal.

Drink water. Even mild dehydration can be confused

with hunger. Dehydration can lead to poor concentration,
confusion, fatigue, and negative moodsincreasing your
desire to overeat or eat unhealthy food. Most men and
women need about 3L and 2L respectively, a day. And
even more during and after exercise.

how you benefit

You can reap big rewards by following a nutritious, low-carbohydrate diet.

Benefits include:
 ccelerating weight management, for most people. (People
A
manage weight at different rates based on their bodies individual
responses to caloric intake)
Increasing dietary protein, which can help you by managing the loss
of lean tissue (muscle) while youre watching calories.

Use healthy cooking

methods. Try baking,
broiling, boiling, grilling,
poaching, roasting,
steaming, or stir-frying
over sauting or deepfrying your foods in oil.

Power up with protein. Studies show

that protein helps fill you up and keeps you
full between mealsso aim for at least 20% of
your daily calories from proteinor about 50g
for every 1000 kcal you consume. More protein
can make it easier to resist cravings while
you're cutting carbs.

Activity
The results of your NHI suggest that you and
others who share your results
may benefit from these tips and findings on
the role physical activity can play in your
weight-management success.

HIGH general
High structured
HIGH general
LOW structured
LOW general
HIGH structured

making changes

Start small and build your activity level gradually. Here are a few
suggestions to get you going.
Increase your daily general
movement to at least 5 minutes
every 60-90 minutes. Look for
opportunities to stand or walk around
instead of sitting, or stretch while seated,
for example. Small changes can help you
build up to at least 2 hours of general
movement daily.

Low general
LOW structured

you need both

structured exercise
and general daily
movement
Moving more will help you reach your
goals! Based on your answers, you need
more general movement and structured
exercise in your daily life. You should
work toward getting 2 hours of general
movement a day and 150 minutes of
structured exercise a week. Both will help
you burn calories, keep your metabolism
up, lower stress, and improve your
energy. So let's see what we can do to
get you there.

Start a formal exercise program. Begin

with low-to moderate- intensity activitiesactivities
that allow you to talk comfortably as you exercise.

Gradually increase your structured

exercisebrisk walking, cycling, swimming, or
dancing for exampleto 150 minutes per week. No
need to run marathons! Move at the level of intensity
that feels right for yougradually increasing your
intensity, duration, or frequency by no more than
10% per week.

100 years ago our

ancestors didnt need
to exercise. Why?
Because their entire
day was exercise!
Think about how
you can be more
active throughout
your busy day.
Sean Foy, MA
See page 22 for
thought-provoking
journaling prompts.

more

Activity

low general, low structured

research tells us
Even light-intensity exercise can make a difference
in your health. In a study of healthy individuals, people
who participated in light-intensity physical activity had
lower blood glucose levels 2 hours after a blood sugar
test. People who were more sedentary had higher
blood glucose levels in the same time frame.

our top tip

Think differently. Increasing your physical activity requires conscious

behavior change. Examine why weight management is important to you and
how regular exercise can help. Examine the excuses you use to avoid exercise
and think of a solution for each one.
Think about ways youve succeeded
in the past. Use your past thoughts
and past successes to strengthen
your resolve and improve your
willingness to change.

S ee page 31
for references.
See page 26
for Guidelines for
Physical Activity.

how you benefit

Moving more makes it easier to maintain glucose metabolism already

in healthy rangean often unrecognized factor in healthy weight
management.
FROM THE COACH:

For healthy people, physical activity

is more than just a habitit can
become a fun ritual!

Remind yourself! Set your cell phone

to ring or vibrate every 60-90 minutes to
remind you to stretch and move when youre
sitting or standing still.
10

Just by increasing their general daily movement, most people can

increase their calorie burn by between 150 and 500 calories or
more per day.

Find the time. If you think you can't fit it

in, try assessing your day-to-day schedule for
spare time by logging your daily activities and
looking for gaps or low-priority tasks that you
can cut out or spend less time on.

Break it up. It might help to

engage in short 10-minute bouts
of structured exercise throughout
the day, especially when your
daily schedule is hectic.

Mindset
The results of your NHI assessment suggest that
you and others who share your results may
benefit from these tips and findings on
the role mindset can play in your
weight-management success.

Certain

making changes
Here are some ways to boost your
self-confidence when it comes to
living a healthy lifestyle.

Imagine! Think about why you want to change your

lifestyle. Then imagine yourself living your new lifestyle
energetic and free of the burden of excess weight!

CONFIDENT

Optimistic

Uncertain

your mindset is
uncertain
We need to boost your confidence!
You feel unsure about your ability to
stick to a nutritious eating plan and
make physical activity part of your
daily routine.
Thats OK, we can help you build the
confidence you need to succeed.

Review the past. Remember

another time when you tried a nutritious
diet or started a new exercise program.
What challenges did you face? How did
you overcome them?

Find help. Enlist your friends and family for support

in reaching your goals.

When life presents

challenges, you can
choose to let them
prevent you from living
the life you want or
work instead to move
to where you want to
be. Nutrilite WOW
can help you achieve
a mindset that leads
toward living life to its
fullest.
Doug DeVos,
President, Amway
Corporation
See page 23 for
thought-provoking
journaling prompts.

17

more

Mindset
uncertain

research tells us
us

our top tip

Know your strengths. Write down all the things you do wellespecially
strengths that will help you achieve your exercise and nutrition goals.
Consider which tools you can pull out when things get tough and how
they can help you achieve your goals.

Building your confidence can

be better than starting out
confident! Having confidence
in your ability to change your
behavior will strengthen your
commitment to a better
lifestyle.
Dont worry if youre
not there yet. Research
shows that people who
improve their confidence
during their weight-management
journey are more likely to succeed
than if theyd started out really
confident to begin with!
See page 31 for references.

how you benefit

Changing your mindset can be challenging, but you can do it!

FROM THE COACH:

Put together a plan. It builds confidence

and helps you tackle any challenges that
get between you and your goals.

Amp up your confidence! Setting and

attaining goalseven small ones like eating more
vegetables at lunch, or taking a walk after dinner
twice a weekis important when it comes to
building self-efficacy.
18

Your confidence will go up every time you reach a goalno matter how
small. And the higher your confidence level rises, the more likely it is that
youll stick to a healthy lifestyle for the long term.

Check your feelings. Feelings can affect your ability to stick with healthy behaviors.
You may find it difficult to resist eating when youre tired or stressed, for example. So pay
attention to your true needsgetting more sleep, for example, not eating more food. Get
good at this and youll reduce stress, build self-confidence, and increase your motivation
to stick with a healthy lifestyle.

stress
The results of your NHI assessment suggest
that you and others who share your results
may benefit from these tips and findings on
the role stress can play in your
weight-management success.

Low

making changes

Stress is a normal part of life; the key is to manage it well. We know that
different approaches work for different people, so here are a few ideas
for lowering your stress levels. Try a few and see what works for you!

Walk More. Engaging in some type of physical

activity each day is a great way to keep your stress
levels down.

Moderate

High

your stress is high

Youre currently experiencing a high
level of stress in your life, which
might make it harder to integrate
nutritious habits into your daily
life.
When stress levels rise, they can
trigger the urge to overeat. Lets
work together to reduce your current
stress level and minimize its impact
on your goals.

Set reasonable expectations for yourself

and others. We often increase stress in our lives by
creating and holding on to unreasonable expectations
about ourselves and others. Next time you feel stressed,
take a moment to examine your expectations, and if
necessary, create more reasonable ones.

Find the source of your stressors. Stress

can be situational (life challenges; daily hassles; and
work, school, or social stressors) or it can come from
internal factors (early childhood memories; your
unconscious mind.
Learning to identify the
source of stress can help
you keep it in check.

Dont let your mind

bully your body into
believing it must
carry the burden
of its worries.
Astrid Alauda
See page 23 for
thought-provoking
journaling prompts.

27

more

stress

our top tip

high

Stressed out? Reach out! Write down the names of everyone you know.
Whos helped you in past? Whod be most pleased to hear that youre
making healthy changes? Imagine that youve already changed. Who
helped you the most? What did others say about the new you?

research tells us

Creating a social
network helps.
Research shows
that social support
from friends,
family, and even
pets makes a
notable difference
in helping people
reduce stress in
their lives.
See page 27
for references.

how you benefit

Reducing the level of stress in your life can reap big rewards in your overall
health and lifelong weight management. Here are a few benefits you can expect:
 ou may consume fewer calories. Why? Stress reduces the brains
Y
pleasure chemical, dopamine, which reduces the reward we get from
food and can lead to overeating.
 oull make better decisions. When youre stressed, the primitive part
Y
of the brain takes over and the thinking part becomes less active.

FROM THE COACH:

You
Youre
candoing
do it!great!
Start using
Keep your
your stress
stress
management
levels low and
techniques
youll betoday
on your
andway
youll
be on your
to better
way tohealth!
better health!

28

Deep breathing. This simple practice activates

your bodys innate relaxation response. Studies
show that deep breathing not only reduces
tension, it increases your brains alpha waves,
which helps improve your mood and increase your
sense of calm.

 oull feel more balanced. Stress overrides your bodys regulatory

Y
system, increases impulsivity, and disrupts your energy balance.
 oull feel happier. Reducing stress increases your overall level of
Y
happiness.

Mindfulness. Pay attention to your

feelings, thoughts, and sensations.
Research shows that mindfulness can help
regulate emotions. So if you train yourself
to be mindful of your feelings, you may be
less likely to overeat during highly stressful
or emotional times.

Breathing reminders. Set your cell

phone to remind you to take three to
six slow, deep breaths. Do this 10 times
a day and focus on the feelings and
thoughts you experience to help connect
you with what you need in that moment.

sleep
The results of your NHI assessment suggest that
you and others who share your results
may benefit from these tips and findings on
the role sleep patterns can play in your
weight-management success.

Deep And Ample

LIGHT but ample

making changes

Everyone suffers bouts of sleep-lessness now and

then. If you find your sleep patterns changing, take
note of the changes youre experiencing.

Write down what time you went to bed, how long

it took to fall asleep, and whether you exercised,
ate differently, or had caffeine before bedtime.
Identifying and correcting small changes
can help you maintain great sleep.

DEEP But Brief

Light and BRIEF

your sleep is
deep and ample
You get deep, sound sleep and
plenty of ittypically between
7 to 9 hours a night.
Keep it up! Because the
amount and quality of
your sleep can make a big
difference in your success in
diet and exercise.

Get more sleep! Research shows that too little

sleep can increase your corpisol level, which can ampify
rest-lessness, irritadility, tension and sleep-lessness.

sLEEPLESSNESS

rESTLESSNESS

When you sleep, your

brain is better able
to practice new skills
and develop creative
solutions. So if you
are trying to think of
how to reach your next
weight-management
goal, sleep on it first!
Kerry Grann, DrPH;
Nutrilite R&D
Nutrition
Investigator
See page 23 for
thought-provoking
journaling prompts.

35

more

sleep

deep and ample

research tells us
People who get less than 7 hour of sleep each night
may be more likely to have difficulty managing their
weight.

our top tip

Getting deep and ample sleep strongly supports your energy level,
mood, and ability to manage hunger. Be mindful of what you eat and
when. Avoid or limit eating or drinking late at night. Avoid MSG,
caffeine, and foods that induce gas.

Research also shows that poor sleep can negatively

impact hormones that regulate appetite and
metabolism, resulting in a higher caloric intake of
250-500 calories per day. And prolonged sleep issues
have been shown to result in weight gain or difficulty
managing weight.
See page 27 for references.

FROM THE COACH:

You can improve the quality of your

sleep if you maintain a consistent sleep/
wake schedule each day.

Eat a diet rich in B vitamins, calcium,

magnesium, iron, and copper. Youll find
those in legumes (soy beans, for example), leafy
green vegetables, and lean animal protein.
36

how you benefit

Youre getting plenty of sound sleep and that really pays off in your overall
wellbeing! In fact, evidence suggests that getting a good amount of high
quality sleep plays a big role in regulating the hormones that help you
control your appetite and regulate your energy.

Avoid spending time

in bed watching TV or
using electronics.

Keep bedroom lights dim. Bright lights

can suppress melatonin, which can contribute
to sleeplessness and other health issues.
Dimming your room lights during the evening
decreases the effect significantly.

meal habits
The results of your NHI assessment suggest that
you and others who share your results
may benefit from these tips and findings on
the role meal habits can play in your
weight-management success.

making changes

Youve got a great start on healthful meal

habits. Here are a couple things you could
do to take it to the next level.

Boost your breakfast. Its the most important

meal of the day, so make sure what you're eating nutritious
and that it contains the right nutrients for your needs.
Good

Need Improvement

your meal habits

are good
You meal habits are pretty good! You
tend to eat your biggest meal earlier
in the daybefore 3 pmwhich
means you are able to manage your
weight in a better way than people
who eat their main meal later in the
day.
And you regularly eat breakfast,
which research shows can contribute
to healthy, effective and long-term
weight-management success. Good
work!

Youre doing great, just take your

time! Eat more slowly and
notice when you begin to feel
full. Stop eating and wait 20 minutes.
The desire to eat will usually go away, if
youre not truly hungry.

Keep a mood/food diary. Identifying why and

when you overeat can help you change unnutritious
habits. So write down when you eat, what you eat, with
whom you eat (if anyone), your energy level, and how
you feel when you eat (hungry, tired, happy, angry, sad,
anxious, irritable). Your diary can help you to identify
patterns and triggers that may be causing you to overeat.

Eat a good
breakfasttheres
no better meal to
help fuel a great day.
Matt Bean,
editor,
Mens Health
See page 23 for
thought-provoking
journaling prompts.

43

more

meal habits
good

our top tip

Eat mindfully. Pick at least one meal each day this week to eat mindfully.
Write down what you observe and learn. Pay attention to the physical
characteristics of your food using your senses. Is it something you really
want to eat? Is it satisfying? Notice the process of eating and pay attention
to mindless eating triggers. What starts and stops your eating behaviors?
As you learn what triggers mindless eating you will be better able to
anticipate those triggers and make wiser decisions.
In a study of university students, those who ate mindfully based on an
assessment questionnaire had a lower body-mass index than those who did not.
Is it something you lunch:
really want to1/2
eat?daily calories

research tells us
Youre doing the right thing! In recent studies, researchers
found that people (like you) who ate their largest
meal earlier in the day managed their weight better
than people who ate their largest meal later in the
dayeven when both groups were on the same caloriecontrolled diet.
See page 27 for references.
FROM THE COACH:

Eating can be one of lifes great pleasures.

Make sure you take time to enjoy every
meal and consider the good things youre
doing for your body.

Dont run on empty. Try to eat

something every 3 to 5 hours to prevent
low blood sugar, which can increase your
desire to overeat or eat unhealthy foods.
44

dinner:
What made you
start eating?
daily calories
How1/4
will
you know
when to stop?

What do you
observe?

What is the
texture like?
How does the spoon
feel in your hand?

Is it
satisfying?

How does it taste?

Smell? Look?

how you benefit

Good eating habits keep your metabolism stoked and help prevent you
from overeating later in the day. And eating mindfully gives your brain
enough time to get the signal that youre full, helping you avoid eating
too much at one time.

Watch your hormone fluctuations! At night your desire for fats

increases, so consider including nuts, seeds, or other healthy fats in your
evening meal or snack. In the morning your urge for carbohydrates increases,
so include healthy carbs like fruits or whole-grain bread with breakfast.

understanding
your results
Diet Type

This section looks at

factors that influence
which type of diet
low carbohydrate
or low fatwill help
you manage weight and
lifestyle.

46

Physical
Activity

This section evaluates

your current level
of activity in both
structured exercise and
general daily movement
to measure your overall
level of physical activity.

Mindset

This section looks at

your current mindset
about diet and physical
activity to measure
your confidence in your
ability to stick to a diet or
exercise program.

Your Lifestyle Key shows your personal assessment

results in 6 lifestyle areas that can make a significant
difference in long-term weight management. The results
of your individual assessmentsin diet type, activity,
mindset, stress, sleep, and meal habitscombine to
create your customised/personalised Lifestyle Key.

Meal Habits

Stress

This section looks at the

level of stress youre
currently experiencing.
Its good to note that
this is a point-in-time
assessment, as stress
levels can change due
to life circumstances.

Sleep

This section evaluates

the quality and duration
of your sleep patterns.

Since when you eat can

matter almost as much as
what you eat, this section
evaluates your current
meal habits to determine
whether your habits help
or hinder you in achieving
weight-management
goals.

setting goals
Setting goals is a proven way to
help you succeed. Set goals that are
realistic and important to YOU. This
is your journey, so make it your own!

Focus on lifestyle
influences instead of
outcomes. Rather than setting
a goal to lose a specific number
of kg, focus on the lifestyle
change you can make to
get there. Ill limit my
fat intake to 40 grams
a day. Or Ill walk
20 minutes a day,
for example.

Start with your Challenge Keys! These are the

top 3 things our experts believe can make the biggest
difference for you. So make them your top goals. As
you work through the program, building new skills and
overcoming challenges, your Challenge Keys are likely
to changeand so will our recommendations. So be
sure to reassess every 12 weeks and update your goals
as you move forward!

Write down your goals

and how youll achieve
them. And how youll reward
yourself when you do. Post goals
and images that represent them
where youll see them oftenon
your phone, at your desk, or on
the refrigerator, for example.
Journaling is another
way to keep your goals
top of mind.
Check out pages 22-23
for some great prompts
to get you started.

46

Make your goals SMART:

Specific, Measurable, Attainable,
Relevant, and Time bound.

The Nutrilite wow weight management program

a good approach
to weight management
The Nutrilite WOW program uses information you provide about your lifestyle
habitsdiet type, physical activity, sleep, mindset, stress, and meal habits
factors in your cultural background, age, gender and personal goalsand
offers individualized recommendations and resources based on the latest
research to help you achieve your weight management goal. Continued use
of the program will help you establish a lifelong approach to weight
management. With the Nutrilite WOW program:
Nutritious foods are encouraged, in appropriate portion sizes

The philosophy

No foods or food groups are forbidden, although portions may be limited

Our passion: To be your inspiration.

The Nutrilite WOW program is based on the
same philosophy that guided Carl Rehnborg
when he founded Nutrilite more than
75 years ago. His lifetime goal is still the
cornerstone of Nutrilite today: To provide
wellness solutions to the world and help
people reach for optimal health.

Nutrition supplementation is encouraged to fill in nutritional gaps

Daily activities include both structured exercise and general daily movement
 ealistic goals are set, not only for weight management, but for other indicators of overall
R
wellbeing
L ifestyle factors like sleep quality, stress, physical activity, and mindset are taken into
consideration
 ather than short-term, quick fixes, the program focuses on long-term lifestyle changes
R
that research shows are effective in creating lasting success in weight management

47

NUTRILITE WOW is the first weightmanagement program developed with Carl

Rehnborgs values and legacy at the heart of
its program.

appendix
Look here for additional information about the
program, prompts for journaling, dietary and other
guidelines, and references on research.

connecting with the program

journaling PROMPTS
Journal Template

WOW Diet Plan

page 19

pages 2022

page 22

page 23

WOW Menu Options

page 24

do's and Dont's for Weight Management

Term & Conditions

References

Were with you, every step of the way.

Your Optimal Self is coming home to stay.

page 25

page 26

page 27

When life presents challenges, you can choose to let

them prevent you from living the life you want or work
instead to move to where you want to be. NUTRILITE
WOW can help you achieve a mindset that leads
toward living life to its fullest.
Doug DeVos, President, Amway Corporation

48

connecting with the program

49

journaling
Growth comes from
understanding yourself
and journaling can be an
excellent tool for building selfawareness. Here, weve provided
prompts to spur your thinking and
space to record your thoughts,
strengths, challenges, and
accomplishments as you move
through the program.
If you need more space to record your
thoughts and goals, use or print copies
of the template on page 24.

.
MORE

22

MORE

23

MY WOW JOURNAL

52

Lifestyle area: 

Journal prompt: 

Date: 

My response: 

Uttar Pradesh
DIET PLAN (Veg/Non Veg)

L
O
W
C
A
R
B
D
I
E
T
C
H
A
R
T

1
4
0
0
k
c
a
l

5 almonds + 1 cup green tea

E
a
r
l
y
M
o
r
n
i
n
g
S
u
g
g
e
s
t
e
d
m
e
a
l
t
i
m
i
n
g
s
:
7
a
m

Nutritious delicious shake with choice of protein powder

B
r
e
a
k
f
a
s
t
+ 1 hung curd sandwich (brown bread) + 1 apple/orange
S
u
g
g
e
s
t
e
d
m
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a
l
t
i
m
i
n
g
s
:
8
a
m
9
a
m

L
u
n
c
h

1 bowl lauki and tomato raita + 1 bowl scrambled tofu/

1 bowl egg masala + 1 oats chapatti

S
u
g
g
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s
t
e
d
m
e
a
l
t
i
m
i
n
g
s
:
1
p
m
2
p
m

E
v
e
n
i
n
g 1 bowl soup + 100 gm saute vegetables + 1 spoon cream
S
u
g
g
e
s
t
e
d
m
e
a
l
t
i
m
i
n
g
s
:
4
p
m
5
p
m

D
i
n
n
e
r

1 bowl chickpea curry (100 gm) + 1 chapatti

S
u
g
g
e
s
t
e
d
m
e
a
l
t
i
m
i
n
g
s
:
8
p
m
N
o
t
e
:
1
.
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d
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.

Menu Options

Choose any option of your choice for Breakfast,

Lunch, Evening and Dinner from the below table :
Option 1

Option 2

Option 3

Option 4

Nutritious delicious shake

with choice of protein powder
+ 1 bowl upma/poha
+ bowl vegetables
+ 1 glass veggie juice*

Nutritious delicious shake

with choice of protein powder
+ bowl oat meal
+ 1 fruit

Nutritious delicious shake

with choice of protein powder
+ 1 glass veggie juice
+ 1 fruit + 1 egg white
+ 1 slice brown bread

Nutritious delicious shake

with choice of protein powder
+ 2 stuffed roti
+ 1 bowl curd

Option 1

Option 2

Option 3

Option 4

2 multigrain stuffed roti

+ 1 bowl vegetables
+ 1 bowl dal (chhilka)
+ bowl salad + 1 cup curd

2 roti + bowl steamed rice

+ 1 bowl vegetables
+ 1 bowl rajma

1 roti + 1 bowl mix veg

+ 1 cup buttermilk/raita
+ 1 bowl cooked rice
+ 1 plate salad

1 roti + capsicum tomato veg

+ 1 bowl veg pulao
+ cucumber raita/curd

Option 1

Option 2

Option 3

Option 4

1 medium sized Idli

2 to 3 plums

Cornflakes bhel (2 tbsp

corn/wheat flakes
+ 2 tbsp chopped vegetables)

Vegetable juice

Option 1

Option 2

Option 3

Option 4

2 rotis/1 bowl brown rice

+ 1 bowl lady finger
+ bowl salad
+ 1 bowl curd

2 moong dal cheela

+ 1 bowl curd + salad

1 roti + 1 bowl steamed rice

+ 1 bowl vegetables/
1 bowl lobiya/
1 piece fish/chicken
+ bowl curd

2 slices brown bread

+ bowl vegetable soup
+ 1 bowl sprouts salad
+ 1 vegetable cutlet
+ 2 small paneer cubes/
1 piece grill fish

Healthy snacking options for

Mid morning and Evening

Choose from healthy options below for mid morning snack (11-12 am)
and evening snack (4-5 pm).
1

Small fistful of

1 glass

c
h
a
n
n
a
a
n
db
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e
d
e
g
g
w
h
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sV
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g
g
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j
u
i
c
e
*
and 1
1
g
l
a
s
s
c
h
h
a
a
s
c
r
a
c
k
e
r
7
8
9
C
h
i
c
k
e
n

bowl

bowl
O
p
e
n
s
a
n
d
w
i
c
h
v
e
g
e
t
a
b
l
e with vegetable toppings
p
o
h
a
10

2 tbsp

bowl roasted

bowl

a
k
k
a
n
o
o
d
l
e
s
u
p
m
a
w
i
t
h
b
e
a
n
sp
o
h
a
c
h
i
v
d
a c
o
r
n
f
l
a
k
e
s
w
i
t
hh
i
t
h
v
e
g
g
i
e
s
a
n
d
c
a
r
r
o
t
s w
i
t
h
s
o
m
e
c
h
a
n
as
k
i
m
m
e
d
m
i
l
k w

and peppers on

b
r
e
a
d
11

12

13

14

15

1 tbsp
C
o
r
n
f
l
a
k
e
s
b
h
e
l
(2
tbsp
corn/
h
u
m
m
u
s
a
n
d
p
a
s
t
a
i
n
r
e
d
s
a
u
c
e s
p
a
g
h
e
t
t
i
p
o
p
c
o
r
n
w
i
t
h
o
u
t
wheat flakes + 2 tbsp
1
c
r
a
c
k
e
r
w
i
t
h
m
u
s
h
r
o
o
m
s w
i
t
h
s
p
i
n
a
c
h
b
u
t
t
e
r
bowl

16

17

chopped vegetables)

18

1 medium-sized

1 bowl

p
u
f
f
e
d
r
i
c
e
21

1 bowl

bowl

1 medium-sized

d
i
e
t
k
h
a
k
r
a

22

19

1 bowl

medium sized

s
a
d
a
d
o
s
a

i
d
l
i

23

20

24

m
i
x
e
d
v
e
g
e
t
a
b
l
e
25

2
b
i
s
c
u
i
t
s
c
u
c
u
m
b
e
r
w
i
t
h w
s
k
i
m
m
e
d
m
i
l
k (Marie / KrackJack/
a
t
e
r
m
e
l
o
n
/
c
o
r
i
a
n
d
e
r
c
h
u
t
n
e
y
u
r
d Glucose/ Cream crackers
m
u
s
k
m
e
l
o
n
/
p
a
p
a
y
a c
1

26

1 bowl

27

6 to 8

s
t
r
a
w
b
e
r
r
i
e
s

1 bowl

28

2 to 3

p
l
u
m
s

29

18 to 20

c
h
e
r
r
i
e
s

/ Monaco)
1

g
u
a
v
a

bowl

s
p
r
o
u
t
s
s
a
l
a
d
30

1 medium-sized

o
r
a
n
g
e
/
a
p
p
l
e
/
p
e
a
r

* Veggie juices recommended for breakfast are Carrot juice, Beetroot juice, Cabbage juice, Cucumber juice, Celery juice. To prepare these blend the vegetables in a blender,
for flavour add little zeera powder, black pepper and lemon. Veggie juice cannot be replaced with fruit juice, as fruit juice is high in calories.

D
o

s
&
D
o
n

t
s
f
o
r
W
e
i
g
h
t
M
a
n
a
g
e
m
e
n
t
Avoid sugar, honey, jaggery, artificial sweeteners, fried foods, cheese and all
type of desserts and sugary products.

Food should be consumed regularly in measured amounts. Meals should not

be skipped. Snacking fried foods between the meals should be avoided.

Refined carbohydrates, i.e. white bread and all maida products, have to be
restricted.

Salads or steamed leafy vegetables can be included, so as to give bulk and

fullness to the meal.

Extra table salt has to be reduced or completely avoided.

60 minutes of brisk walk is must once you are on weight loss program.

Saturated and trans fat should be completely restricted, i.e. all forms of butter
and ghee.

Take a sound sleep, at least 7-8 hours per day.

Use olive oil or refined vegetable oil for cooking.

Use only 2 teaspoons of oil in whole day.
You can substitute one katori dal with 2 pieces of chicken leg or 2 palm-sized
pieces of fish.
All fruits except bananas are allowed. 1 serving = 100 gm. However, fruit
juices are not allowed.
Watermelon, muskmelon and papaya (approx 100 gm) or one medium-sized
apple, pear and orange can be included as fruit option in any of the diet plan.
Banana has to be avoided. Fruits like mango, leechi, grapes and chiku can be
taken in moderation, i.e. not more than 50 gm in a day.

Stress can kill any good intention to get fitter. So engage in some sort of
small relaxation activity.
In case if any meal needs to be exchanged for breakfast, lunch or dinner, then
one can choose any healthy food option of choice from food calorie table of
same calories.
For better understanding of portion size, refer the below list:
1 pc = 1 piece, 1 sk = 1 small katori (100 gm), 1 mk = 1 medium katori
(150 gm), 1 bk = 1 big katori (200 gm),
1 tsp = 1 tea spoon (5 ml), 1 tbsp = 1 table spoon (15 ml), 1 glass = 200
ml, 1 big glass = 250 ml,

Peas and potatoes should not be eaten more than 100 gm per day.

1 bottle = 300 ml, 1 can = 330 ml, 1 peg = 30 ml, 1 plate = 18 cm

diameter, 1 bowl = 12 cm diameter,

Drink at least 8 to 12 glasses of water.

1 roti = 5.5 cm diameter, palm-sized thin roti (40-50 gm)

Eat within first hour of rising.

Avoid red meat and all forms of processed meats. Fatty portions of chicken
should be discarded.
Food with empty calories should be restricted like carbonated and aerated
drinks.
Diet should be rich in fibres.
Method of cooking should be modified. Boiling, poaching, steaming, pressure
cooking and simmering with no additional fat should be the methods of
cooking.
Dinner should be consumed 2 hours before sleeping.
Do not give long gaps between the meals.
Understand your portions
1 bowl holds 180 ml of water
1 roti of 5.5 cm diameter, palm-sized thin roti (just an approximation)
1 bowl boiled rice = 50 gm

For cooking, recommended oils are canola oil, olive oil, sunflower oil, soybean
oil or sesame oil. If required, it can be added to the Do's and Don't list.
Wheat bran, salads, leafy vegetables and chhilka daals can be included to
make the diet rich in fibre.
Healthy vegetable juice options which can be include in the weight loss diet
plan are carrot juice, beetroot juice, cabbage juice, cucumber juice and celery
juice.
PN: Early morning and evening snack
calories not included.

T
e
r
m
s
a
n
d
C
o
n
d
i
t
i
o
n
s
This Program uses information you provide about your lifestyle habits - diet type, physical activity, sleep, mindset, stress, and meal habitsfactors in your cultural background, age, gender and personal goals and offers individualized recommendations based on the scientific
calculation and the answers provided by you in the assessment.
The information, including but not limited to, text, graphics, images and other material, contained in the assessment report is for your reference
and general informational purposes only and is not intended as, nor should it be considered a substitute for professional medical advice and is
not intended to diagnose, treat, cure or prevent any medical or health condition.
If you have or suspect you have a medical problem, please contact a professional healthcare provider. You may consult with your own
physician or health care practitioner regarding the suggestions and recommendations made by the assessment report.
The assessment report, diet plans and supporting guidance are developed solely for your personal use and may not be reproduced for
publication or for the personal or commercial use of others without permission.
Products which are provided as a part of this Program are not intended for medicinal use.
Amway India shall have neither liability nor responsibility to any person or entity with respect to any damage, or injury alleged to be caused
directly, or indirectly by this Program or from following the Program recommendations. We strongly encourage anyone intending to begin the
Program to first consult a physician.
The diet plans are completely designed and made by Nutritionist Ms. Shubi Husain and her team. Amway India explicitly disclaim any and all
liability that may result from following the diet plan.
Food items suggested in the diet plans are based on regional eating habits and preferences. Personal variations are possible. For customizing
your diet plans, refer food database and guide to make your own menu.
Approximate break-up of breakfast, lunch and dinner of 1000, 1200, 1400, 1600, 1800 and 2000 kcal diet plans. (mention specific one)

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53

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load vs low-fat diet in obese young adults. JAMA.
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A successful weight-management program

encourages you to embrace a lifetime of
balanced eating habits, daily physical activity,
and nutrient supplementation, and helps you set
realistic goals for nutritious weight management.
N utrilite Health Institute