Take Shape for Life Losing weight has never been easy. Today it is even harder with super-sized fast food meals combined with our hectic lifestyles and couch potato habits. The good news is that I can help you reach your weight-loss goals by coaching you through the phases of the Take Shape for Life program, where weight loss is just the beginning of your journey to wellness. Another piece of good news is that the program, including my coaching, is “money neutral”. This means that you will spend about the same amount of money or less on this program as you do when you go shopping at the grocery store. PHASE I: REACHING YOUR HEALTHY WEIGHT In Phase I, I will teach you how to reduce your total energy intake by introducing smaller, portion-controlled, low-glycemic meals and snacks (Medifast Meals). This is called the 5 & 1 Plan. You will eat 5 Medifast meals and l Lean & Green meal that you prepare yourself. During Phase I, you can expect to lose between 2 and 5 pounds per week. If you lose just 10% of your weight, you will reduce your chances of getting Type II diabetes, heart attacks, stroke and other health problems by 50%. How long Phase I takes depends upon how much weight you need to lose. For some, reaching their goal weight takes only a few months. PHASE II: LEARNING THE HABITS OF HEALTH In Phase I you reached your weight goal. During Phase II you will add the full range of food groups back into your diet. This is the transitional period from weight loss to weight maintenance. The length of the transition period depends on how much weight you have lost. If you have lost less than 50 pounds, the transition period is 8 weeks. If you have lost 50-100 pounds, the transition period is 12 weeks. If you have lost more than 100 pounds, the transition period is 16 weeks. In this phase, I will teach you how to make healthy choices that will lead you to the experience of optimal health. You will learn six essential habits of health: Breakfast Exercise Support Low-fat meals every three hours Individual Plan Monitoring PHASE III: OPTIMIZING YOUR HEALTH: THRIVING FOR LIFE During Phase III you will learn new ways to avoid inflammation and decrease stress. The typical Western diet is full of processed foods and saturated animal fats. These products can cause inflammation in your body, which in turn can lead to illness. Changing your diet from processed, high fat foods to fruits and vegetables and low-fat foods can actually decrease inflammation and improve your health in many ways, such as lowering blood pressure, balancing blood sugar, and decreasing your dependency on prescription drugs. Stress can also eat away at your good health and can contribute to the inflammatory state. There are many ways to decrease stress, including exercise, meditation, deep breathing, and regular body work sessions. Knowing ways to improve your health is quite different from actually implementing them. As your health coach, I will help you to determine what your health goals are and I will support you as you incorporate new habits into your daily life. FREQUENTLY ASKED QUESTIONS: How do the Medifast meals work? The clinically proven results of Medifast are based on the use of a structured meal plan featuring Medifast Meals, which are nutritionally designed with a proven combination of protein and carbohydrates, allowing you to successfully lose weight while minimizing the loss of muscle. What is a Lean & Green Meal? The LEAN portion of the Lean & Green Meal includes 5-7 ounces (cooked weight) of lean protein or meatless protein (serving size varies depending on your protein choice) and 0-2 servings of healthy fat (serving size depends on your protein choice). The GREEN portion of the Lean & Green Meal includes 3 servings of low-carbohydrate, nonstarchy vegetables. Each serving of vegetables will be either ½ cup or 1 cup, depending on the vegetables you choose. Pick any 3 vegetable servings to make up the full Green portion of your Lean & Green Meal. How much does Medifast cost? Medifast meals cost about $12/day (or $299.50/month when you take advantage of our convenient Variety Pack – buying foods individually may cost slightly more). That’s a lot less than the average of $16 per day that the average American adult spends on food (“U.S. Bureau of Labor Statistics 2006 Consumer Expenditure Survey”). Since Take Shape for Life does not charge enrollment or membership fees, you’ll pay only for your food! Please visit my website at www.drrose.tsfl.com for answers to any additional questions. Then contact me at 734-973-6898 (o) or 734-323-9485 (c) to make your life changing appointment. I am eager to help you begin your new life—because nothing tastes as good as being slim feels. Joan G. Rose Certified Health Coach Take Shape for Life 734-973-6898 - office 734-323-9485 – mobile jrrosechiro@yahoo.com www.drrose.tsfl.com