your results from the

Nutrilite WOW Personal Assessment

VICKY KUMAR

1/8/2017 3:48:51 PM
 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.
In your assessment
you told us your main motivation
Thats why were excited to share this report with
you! Using the results from your WOW personal
for entering this program was:
assessment our NHI scientists have created your
Lifestyle Keya holistic look at the strengths
FOR BETTER LIFESTYLE
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 This is a wonderful goal and
mindset play in your long-term, weight-management we want to help you achieve it!
success. This is powerful, personalized, scientific
support for your journey!
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
2
 unlock the secrets
to your success
A customised diagram of your results in 6 areas
Your of your life that have the most impact on weight
Lifestyle Key management, including your Challenge Keys
page 4 the 3 areas that can make the most difference in
unlocking your weight management potential.

Personalized recommendations, tips, and research

Your Lifestyle summaries from our health and wellness coaches to
Recommendations help you overcome challenges that may have prevented
pages 516 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
Additional to journal your thoughts and goals along the way.
Resources Understanding your results page 17
starting on page 17 Setting goals 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
High General/ Low Structured
Its more than just calories in vs. calories
out! Foods affect our bodies in vastly Low Fat Diet
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. DIET ACTIVITY
3-4, 22 5-6, 22
Your Lifestyle Key shows the results of
your personal assessment and directs
you to personalized advice on what you Uncertain STRESS
Moderate Stress
MINDSET 11-12,
7-8, 23
can dobig and smallin 6 key areas 23

of your life to make weight-loss faster,

easier, and more lasting. MEAL SLEEP
HABITS 9-10,
13-14, 23
23

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 Good choices 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.
recommendations to guide
Before you begin any weight-management program, we recommend that you consult a physician your progress in each area.
4
for a complete medical check-up and support.
 diet Type
The results of your NHI assessment suggest that
making changes
A few changes in your diet can make a big difference
you and others who share your results
may benefit from these tips and findings on in achieving your weight-management goals.
the role diet type can play in your
weight-management success.

Adopt a low-fat lifestyle.

Eat less fat and when you do, choose fats from healthy sources (avocados,
olive oil, nuts, seeds)
Include healthy low-fat proteins in your diet (fish, poultry, legumes, nonfat
or low-fat milk)
Eat more plant-based carbohydrates (fruits, vegetables, whole-grains)
low Low
carb fat

Satisfy your cravings. Your desire for foods that

contain fat naturally rises in the evening as the hormone
galanin kicks in. Consider adding a healthy fat to your
evening meal or snack (nuts, seeds olives, avocados) to

your best diet type is satisfy that urge, but be sure to keep your total daily fat
recommendation in mind.

low fat Personalized nutrition

is essential when
Your assessment indicates that a low- Avoid processed foods and striving for an Optimal
fat diet is an effective way for you to fast food. Theyre typically full You. When you follow
manage your weight. Keep in mind: of sodium and unhealthy fats. a healthful, low-fat
A low-fat diet type means less than 30% of diet, your body gets
your daily calories should come from fat, 20% the nutrients it needs to
with less than 10% coming from saturated SCIENCE SHOWS prot ein

fat.
<30% improve your body and
A low-fat diet type means that fat

50-55% of your calories should

mind. NHI prides itself
If you want to manage weight, reducing
come from carbohydrates, at in ensuring our diet type
your food intake by 500-1000 kcal a day
should help you lose 2-4 kg a month. least 20% from protein, and <10% recommendations are
SaturateD
less than 30% from fat, with fat right for you.
The right caloric intake depends on your
less than 10% from saturated fat. <50 -55% Dr. Sam, President,
gender, body size, and health goals. ca rboh YD rateS
Nutrilite Health
See pages 25, 29, and 30 for details. Institute

See page 22 for

thought-provoking
journaling prompts. more
5
 Diet type
our top tip

low fat
Reduce the fat in your diet by
eating meals and snacks that
include the right combination of
healthy proteins, carbohydrates,
and healthy fats. Heres a
sample of what your daily menu
might look like, showing number
of servings.
Please see pages 26-27
for additional details.

research tells us
You might even lower your blood pressure!
It may or may not be an issue for you, but clinical
trial have shown that managing weight through
a low-fat diet of fruits, vegetables, and low-
fat dairy reduced participants' average blood
how you benefit
You can reap big rewards by following a low-fat diet type. Benefits include:
pressure from 139/86 to 123/76.
 etter heart healthlow-fat diets can help low fat diet help maintain
B
See page 31 for references.
cholesterol already in normal range. Which are good for your heart.

FROM THE COACH:
Your journey is about progress, not
perfection. Take small steps and make
small behavioral changes as you work
toward your goal.
 etter calorie controla gram of fat has twice the calories of a gram
B
of carbohydrate or protein, so youre likely to reduce your total calorie
intake when you reduce fats.
 etting more antioxidantsby adding more fruits and vegetables to
G
your diet, youre adding antioxidants that neutralize free radicals.

Drink water. Even mild dehydration can be confused Use

Use healthy
healthy cooking
cooking PowerMissing
up withyourprotein.
fats?Studies
Studiesshow
show that
withhunger.
for hunger.Dehydration
Dehydrationcancanlead
leadtotopoor
poorconcentration,
concentration, methods.
methods. Try Try baking,
baking, broiling, that protein
fiber helps fill you up and keeps you full
confusion, fatigue, and negative moodsincreasing your boiling,
broiling,grilling,
boiling,poaching,
grilling, roasting, full between
betweenmealsso
mealsso aim aim
for at
forleast
25-35
20%
grams
of
desire to overeat or eat unhealthy food. Most men and steaming,
poaching,or stir-frying over sauting your daily
roasting, of fiber
calories
a day
fromto help
proteinor
you sayabout
no to fatty
50g
women need about 3L and 2L respectively, a dayeven
day. And or deep-frying
steaming, your foods in oil.
or stir-frying for every
snacks
1000 or
kcal
mid-afternoon
you consume.candy!More protein
even more
more duringduring
and after
and after
exercise.
exercise. over sauting or deep- can make it easier to resist cravings while
6
frying your foods in oil. you're cutting carbs.
 Activity
The results of your nhi assessment suggest that
making changes
Small changes make a big difference. Here
you and others who share your results
may benefit from these tips and findings on are some ways to boost your activity level.
the role physical activity can play in your
weight-management success.
Move at least 5 minutes of every 30 minutes,
with the goal of accumulating at least 2 hours of general
movement dailystand while on the phone or stretch while
HIGH general you sit, for example.
High structured

High general
Low structured

LOW general
Start a formal exercise program. Begin
HIGH structured with low- to moderate-intensity activitiesactivities
LOW general that allow you to talk comfortably as you exercise.
LOW structured

you need more

structured exercise
Youre half-way there! Youre getting
the recommended 2 hours of general
Gradually increase your structured
movement a day, but you need more
exercisebrisk walking, cycling, swimming, or
structured exercise (you should get
dancing for exampleto 150 minutes per week. No
150 minutes of structured exercise
need to run marathons! Move at the level of intensity
each week). Lets see what we can do
that feels right for yougradually increasing your Physical activity is
to change that. by far the single most
intensity, duration, or frequency by no more than 10%
Both types of activity are important in per week. influential controllable
managing your weight but structured factor weight
exercise burns more calories and management.
delivers more beneficial oxygen and Keith Randolph, PhD;
nutrients to your body. Technology Strategy,
Nutrilite Research
and Development

See page 22 for

thought-provoking
journaling prompts. more
13
 Activity
our top tip

high general, high structured

Make the time! If you dont feel like you have time to get structured exercise,
youre not alone! Its the number one reason people dont get enough exercise,
research tells us but it doesnt have to be yours! Keep a log of your daily activities and look for
gaps or low-priority tasks that can be postponed or eliminated to make more
Exercise helps not to overeat.
room in your day for what you really need to do for yourself.
Many studies show that daily
exercise increases the release
of pleasure chemicals in your
brainand builds your
resilience in the face of
daily worries. And when
youre happier and less
stressed-youre less
likely to overeat!
S ee page 31 for references.
See page 26 for Guidelines
for Physical Activity.

how you benefit

If you maintain your general daily movement and increase your structured
exercise at the same time, you should find it easier to achieve your weight-
management and wellness goals.
FROM THE COACH:
For healthy people, physical activity Exercise helps regulate your blood glucose metabolism, and increases the
is more than just a habitit can release of pleasure chemicals, like endorphins, in the brain, which can help
become a fun ritual!
naturally reduce the urge to overeat or eat unhealthy foods.

Break it up. If you're having a hard time fitting it all in, consider adding Schedule it. Scheduling activity into the day will make
short 10-minute bouts of structured exercise throughout the day, especially the activity a priority. Physical activity needs to become
when your daily schedule is hectic. It all adds up! more than just a habit. It needs to become a ritual!

14
 Mindset
The results of your NHI assessment suggest that
making changes
Here are some ways to boost your
you and others who share your results may
benefit from these tips and findings on self-confidence when it comes to
the role mindset can play in your living a healthy lifestyle.
weight-management success.

Imagine! Think about why you want to change your

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

CONFIDENT

Optimistic Review the past. Remember

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

your mindset is
uncertain Find help. Enlist your friends and family for support
in reaching your goals.
When life presents
challenges, you can
We need to boost your confidence! choose to let them
You feel unsure about your ability to prevent you from living
stick to a nutritious eating plan and the life you want or
make physical activity part of your
work instead to move
daily routine.
to where you want to
Thats OK, we can help you build the be. Nutrilite WOW
confidence you need to succeed. 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. more
17
 Mindset
our top tip

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

FROM THE COACH:
Put together a plan. It builds confidence
and helps you tackle any challenges that
get between you and your goals.
Changing your mindset can be challenging, but you can do it!
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.

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
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
Moderate
High
your stress is
moderate
You;'re currently experiencing a
moderate level of stress in your life.
You probably cope pretty well
most of the time, but when stress
rises, it can trigger your urge to
overeat. When your stress level is
under control, youll sleep better and
youll be less likely to overeatboth
of which give you an upper hand
in managing your weight. You may
already have good skills in stress
managementand we can help you
build more!
31
making changes
Stress is a normal part of life, but there are strategies that can help keep
it in check. Here are a few simple techniques you can use when stress
builds.
Exercise More. Engaging in some type of physical
activity each day is a great way to keep your stress
levels down and help your mind when stress arises.
Set reasonable expectations for yourself
and others. Often we 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, and if necessary, create new
more reasonable expectations.
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 Sleep and stress
stress can help you keep it in check. are interconnected,
so making an
improvement in one
is likely to benefit
the other!
Kerry Grann, DrPH;
Nutrilite R&D
Nutrition
Investigator
See page 23 for
thought-provoking
journaling prompts. more
 stress
our top tip

moderate
Start a gratitude journal. Journaling
can help you explore and confront
research tells us issues that drive your eating
behaviors. Studies show you can
People who express more gratitude tend to
increase happiness and nurture
enjoy good health, optimism. They even
relationships with others by writing
exercise more! So cultivate gratitude for
a gratitude letter expressing your
good healt.
appreciation and enjoyment of the
See page 31 for references. relationship and how it has impacted
your life.

how you benefit

Keeping stress in check can help you meet the challenges of lifelong
wellness and weight management. Here are a few benefits of doing so:

 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.

 oull feel more balanced. Stress overrides your bodys regulatory

Y
FROM THE COACH:
You can do it! Start using your stress system, increases impulsivity, and disrupts your energy balance.
management techniques today and youll
be on your way to better health!  oull feel happier. Reducing stress increases your overall level of
Y
happiness.

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.
32
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
making changes
Everyone suffers bouts of sleep-lessness now and
you and others who share your results
may benefit from these tips and findings on
then. If you find your sleep patterns changing, take
the role sleep patterns can play in your note of the changes youre experiencing.
weight-management success.

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.
Deep And Ample
Identifying and correcting small changes
can help you maintain great sleep.
LIGHT but ample

DEEP But Brief

Light and BRIEF

your sleep is
deep and ample
You get deep, sound sleep and
Get more sleep! Research shows that too little
When you sleep, your
plenty of ittypically between
7 to 9 hours a night. sleep can increase your corpisol level, which can ampify brain is better able
rest-lessness, irritadility, tension and sleep-lessness. to practice new skills
Keep it up! Because the and develop creative
amount and quality of
solutions. So if you
your sleep can make a big sLEEP-
LESSNESS are trying to think of
difference in your success in
diet and exercise. how to reach your next
rEST-
LESSNESS
weight-management
goal, sleep on it first!
Kerry Grann, DrPH;
Nutrilite R&D
Nutrition
Investigator

See page 23 for

thought-provoking
journaling prompts. more
35
 sleep
our top tip

deep and ample

Getting deep and ample sleep strongly supports your energy level,
mood, and ability to manage hunger. Be mindful of what you eat and
research tells us when. Avoid or limit eating or drinking late at night. Avoid MSG,
caffeine, and foods that induce gas.
People who get less than 7 hour of sleep each night
may be more likely to have difficulty managing their
weight.

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.
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.

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
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.
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!
43
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.
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. more
 meal habits
our top tip

good
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: What made you start eating?

dinner:
really want to1/2
eat?daily calories How1/4 daily calories
will you know
when to stop?
What do you
research tells us observe?
What is the
Youre doing the right thing! In recent studies, researchers texture like?
found that people (like you) who ate their largest
meal earlier in the day managed their weight better How does the spoon Is it
How does it taste?
feel in your hand? satisfying?
than people who ate their largest meal later in the Smell? Look?
dayeven when both groups were on the same calorie-
controlled diet.

how you benefit

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.
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.

Dont run on empty. Try to eat Watch your hormone fluctuations! At night your desire for fats
something every 3 to 5 hours to prevent increases, so consider including nuts, seeds, or other healthy fats in your
low blood sugar, which can increase your evening meal or snack. In the morning your urge for carbohydrates increases,
desire to overeat or eat unhealthy foods. so include healthy carbs like fruits or whole-grain bread with breakfast.

44
 Your Lifestyle Key shows your personal assessment

understanding 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,

your results mindset, stress, sleep, and meal habitscombine to

create your customised/personalised Lifestyle Key.

Physical Meal Habits

Stress Since when you eat can
Diet Type Activity Mindset This section looks at the matter almost as much as
This section looks at This section evaluates This section looks at level of stress youre what you eat, this section
factors that influence your current level your current mindset currently experiencing. evaluates your current
which type of diet of activity in both about diet and physical Its good to note that meal habits to determine
low carbohydrate structured exercise and activity to measure this is a point-in-time Sleep whether your habits help
or low fatwill help general daily movement your confidence in your assessment, as stress This section evaluates or hinder you in achieving
you manage weight and to measure your overall ability to stick to a diet or levels can change due the quality and duration weight-management
lifestyle. level of physical activity. exercise program. to life circumstances. of your sleep patterns. goals.

46
 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
2 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.
46
Start with your Challenge Keys! These are the
1 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 Make your goals SMART:
3 and how youll achieve
4 Specific, Measurable, Attainable,
them. And how youll reward Relevant, and Time bound.
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.
 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
Nutrition supplementation is encouraged to fill in nutritional gaps same philosophy that guided Carl Rehnborg
when he founded Nutrilite more than
Daily activities include both structured exercise and general daily movement 75 years ago. His lifetime goal is still the
cornerstone of Nutrilite today: To provide
 ealistic goals are set, not only for weight management, but for other indicators of overall
R
wellness solutions to the world and help
wellbeing
people reach for optimal health.
L ifestyle factors like sleep quality, stress, physical activity, and mindset are taken into NUTRILITE WOW is the first weight-
consideration management program developed with Carl
Rehnborgs values and legacy at the heart of
 ather than short-term, quick fixes, the program focuses on long-term lifestyle changes
R
its program.
that research shows are effective in creating lasting success in weight management

47
 appendix Were with you, every step of the way.
Your Optimal Self is coming home to stay.
Look here for additional information about the
program, prompts for journaling, dietary and other
guidelines, and references on research.

connecting with the program page 19

journaling PROMPTS pages 2022

Journal Template page 22

WOW Diet Plan page 23

WOW Menu Options page 24

do's and Dont's for Weight Management page 25

Term & Conditions page 26

References 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 self-
awareness. 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

Lifestyle area:  

Journal prompt:  

Date:  

My response:  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
52
 L
O
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F
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8
00
k
c
al
DIET PLAN (Veg/Non Veg)

E
a
r
l
yMo
r
n
in
gLukewarm water with lemon
S
u
g
ge
s
t
ed
me
a
l
ti
mi
ngs
:
7am

Nutritious delicious shake with choice of protein powder

B
r
e
ak
fa
s
t + 1 boiled beans with whole grain toast
S
u
g
ge
s
t
ed
me
a
l
ti
mi
ngs
:
8am
-
9a
m

Carrot raddish salad + 1 bowl rajma curry/1 bowl steamed

L
u
nc
h chicken curry 50 g + 2 chapatti/1 bowl brown rice + 1 bowl buttermilk
S
u
g
ge
s
t
ed
me
a
l
ti
mi
ngs
:
1pm
-
2p
m

E
v
e
ni
ng Masala oats + low fat milk tea/coffee
S
u
g
ge
s
t
ed
me
a
l
ti
mi
ngs
:
4pm
-
5p
m

Watermelon and kiwi salad + 1 bowl lentil soup

D
i
nn
er + pan seared chicken 50 g + 1 bowl boiled rice + wheat berry parfait
S
u
g
ge
s
t
ed
me
a
l
ti
mi
ngs
:
8pm

N
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te:
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Menu Options
Choose any option of your choice for Breakfast,
Lunch, Evening and Dinner from the below table :
B
r
e
ak
fa
s
t
Option 1 Option 2 Option 3 Option 4

Nutritious delicious shake
with choice of protein powder
+ 1 bowl upma/poha
+ 1 bowl vegetables
+ 1 glass veggie juice*
Nutritious delicious shake with
choice of protein powder
+ bowl cornflakes
+ 1 veg sandwich
Nutritious delicious shake Nutritious delicious shake
with choice of protein powder with choice of protein powder
+ 1 glass veggie juice + 2 stuffed veg roti
+ 1 fruit + 1 egg white + bowl curd + 1 fruit
+ 1 slice brown bread

L
u
nc
h
Option 1 Option 2 Option 3 Option 4

2 mixed besan & soy flour rotis 2 rotis + peas paneer or chilli
+ 2 bowl vegetables paneer with tomato gravy
+ 1 bowl dal + 1 bowl rice + 1 bowl dal
+ 1 cup butter milk/raita
+ 1 plate salad
2 multigrain rotis 2 rotis + soya chaap
+ bowl steamed rice with tomato gravy
+ 1 bowl vegetable + 1 bowl veg pulao + 1 bowl
+ 1 bowl dal dal + 1 cup buttermilk/raita
+ 2 paneer cubes (small) + 1 plate salad

E
v
e
ni
ng
Option 1 Option 2 Option 3 Option 4

1 medium sized 2 boiled egg whites and bowl upma with beans and 2 tbsp cornflakes with
orange/apple/pear 1 cracker carrots 1 cup skimmed milk

D
i
nn
er
Option 1 Option 2 Option 3 Option 4

2 mixed besan & soy flour rotis
+ corn paneer with
tomato puree
+ 1 bowl dal/curd
+ 1 plate salad
2 mixed besan & soy flour
rotis/2 bowl brown rice
+ 1 bowl kofta curry/
2 piece chicken/fish curd
+ 1 plate salad
2 rotis/2 bowl brown rice
+ 1 bowl vegetables
+ 2 piece fish/chicken/
1 bowl chana curry
2 slices brown bread
+ bowl vegetable soup
+ 1 bowl sprouts salad
+ 1- vegetable & paneer
tikka/fish or chicken tikka
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 2 3 4 5
Small fistful of 2 1 glass bowl O pe n sa nd w ic h
c
ha
nn
a
an
db o
i
l
edeg g wh
it
e
sV e
g
gi
ej
ui
ce
* v
e
ge tab l
e with vegetable toppings
1
g
la
s
sc
h
ha
a
s and 1 po ha
6 7
cr
a cke r 8 9 10

C
h
i
ck
en bowl bowl roasted 2 tbsp bowl
and peppers on u
p
ma
wi
t
hbe
an
sp oh
a
ch
i
vd
a co
r
n
fl
ak
es
whh
i
t a
k
kan
o
od
l
es
b
r
e
ad an
d
car
ro
t
s wi
t
hso
me
ch
an
ask
i
mmed
m
ik w
l i
t
hve
g
gi
es
11 12 13 14 15
bowl C orn f lake s b h el 1 tbsp
bowl 1 bowl
p
a
s
tai
nr
ed
sa
u
ce s
pag
h
et
ti p
o
p
co
r
nwi
t
hou
t (2 tbsp corn/ h
u
mm u s a
n
d
w
i
th
mush
r
o
oms w
i
t
hsp
i
na
ch b
u
tt
e
r wheat flakes + 2 tbsp 1
c ra ck e
r
chopped vegetables)
16 17 18 19 20
1 bowl 1 medium-sized 1 medium-sized medium sized 1 bowl
p
u
f
fe
dr
i
ce d
i
et
kh
ak
r
a i
dl
i s
a
da
d
os
a mi
xe
d
v
e
ge
ta
bl
e
21 22 23 24 25
1 2 b isc uit
s 1 bowl 1 bowl bowl
c
uc
um
b
e
rwi
t
h wat
e
rme
l
on
/ s
k
i
mme
d
-m
il
k (Marie / KrackJack/ s
p
r
ou
t
ss
al
ad
c
o
r
ia
n
de
r
ch
ut
ne
ym
us
k
me
lo
n/
pa
pa c
a
y d Glucose/ Cream crackers
u
r
/ Monaco)
26 27 28 29 30
6 to 8 2 to 3 18 to 20 1 1 medium-sized
s
t
r
awb
e
r
ri
es p
l
ums c
h
er
r
i
es g
u
a
va o
ra
nge
/
a
p
pl
e/
pe
ar

* 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
on

t
sf
o
rWe
i
gh
tM
a
na
g
em
e
nt

Avoid sugar, honey, jaggery, artificial sweeteners, fried foods, cheese and all Food should be consumed regularly in measured amounts. Meals should not
type of desserts and sugary products. be skipped. Snacking fried foods between the meals should be avoided.
Refined carbohydrates, i.e. white bread and all maida products, have to be Salads or steamed leafy vegetables can be included, so as to give bulk and
restricted. 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 Take a sound sleep, at least 7-8 hours per day.
and ghee. Stress can kill any good intention to get fitter. So engage in some sort of
Use olive oil or refined vegetable oil for cooking. small relaxation activity.
Use only 2 teaspoons of oil in whole day. 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
You can substitute one katori dal with 2 pieces of chicken leg or 2 palm-sized
same calories.
pieces of fish.
For better understanding of portion size, refer the below list:
All fruits except bananas are allowed. 1 serving = 100 gm. However, fruit
juices are not allowed.
1 pc = 1 piece, 1 sk = 1 small katori (100 gm), 1 mk = 1 medium katori
Watermelon, muskmelon and papaya (approx 100 gm) or one medium-sized (150 gm), 1 bk = 1 big katori (200 gm),
apple, pear and orange can be included as fruit option in any of the diet plan.
1 tsp = 1 tea spoon (5 ml), 1 tbsp = 1 table spoon (15 ml), 1 glass = 200
Banana has to be avoided. Fruits like mango, leechi, grapes and chiku can be ml, 1 big glass = 250 ml,
taken in moderation, i.e. not more than 50 gm in a day.
1 bottle = 300 ml, 1 can = 330 ml, 1 peg = 30 ml, 1 plate = 18 cm
Peas and potatoes should not be eaten more than 100 gm per day. 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.
For cooking, recommended oils are canola oil, olive oil, sunflower oil, soybean
Avoid red meat and all forms of processed meats. Fatty portions of chicken
oil or sesame oil. If required, it can be added to the Do's and Don't list.
should be discarded.
Wheat bran, salads, leafy vegetables and chhilka daals can be included to
Food with empty calories should be restricted like carbonated and aerated
make the diet rich in fibre.
drinks.
Healthy vegetable juice options which can be include in the weight loss diet
Diet should be rich in fibres.
plan are carrot juice, beetroot juice, cabbage juice, cucumber juice and celery
Method of cooking should be modified. Boiling, poaching, steaming, pressure juice.
cooking and simmering with no additional fat should be the methods of
cooking. PN: Early morning and evening snack
calories not included.
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
T
e
r
ms
an
d
Co
n
di
t
io
ns

This Program uses information you provide about your lifestyle habits - diet type, physical activity, sleep, mindset, stress, and meal habits-
factors 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)
 references
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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