THE PARTIAL MEAL REPLACEMENT PROGRAM Welcome to the Partial Meal Replacement Program ..............................................................A-1 Eating Healthfully One Plate at a Time –– The Plate Method ................................................. B-1 Creating a Healthy Lifestyle ................................................................................................ C-1 Change, Fluids and Alcohol, What Do I Need to Change? .....................................................D-1 Label Reading .................................................................................................................... E-1 Gut-Brain and Healthy Cooking........................................................................................... F-1 Fiber – Fiber Facts .............................................................................................................. G-1 Choosing Healthful Fats and Oils – All About Fats ...............................................................H-1 Menu Planning: Putting Together Healthy Meals ................................................................... I-1 Dealing with Stress .............................................................................................................. J-1 Phytonutrients and Antioxidants ..........................................................................................K-1 Healthy Shopping and Sugar Substitutes............................................................................... L-1 Being Assertive ................................................................................................................. M-1 My Body Image: Writing Assignment ..................................................................................N-1 Fit for My Life....................................................................................................................O-1 Dining Out and Travel......................................................................................................... P-1 Maintaining A Healthy Lifestyle ..........................................................................................Q-1 Eating Mindfully................................................................................................................. R-1 Resistance Training............................................................................................................. S-1 Healthy Lifestyle Support Resources .................................................................................... T-1 Program Evaluation ............................................................................................................U-1 Each session begins with the session title and the following points: GOALS — Information to help me understand the purpose of the topic and set goals to achieve positive change in my life. PLANS — A variety of materials encourage me to make plans to achieve my goals. CHALLENGES — Identifying obstacles in the way I think, feel, believe, and behave that may prevent me from achieving my goals and strategies to overcome those challenges. TOPICS — Each session includes information pertinent to the topic as well as other helpful information. • The more time and effort I put into each topic, the more I will get out of it. • I will take time to read through the material, practice the various techniques suggested and reflect on what I have done or learned at the completion of the topic. • I will be sure to bring The Partial Meal Replacement Guidebook to group each week. Revised: 10/3/2019 ©2019 Kaiser Permanente. All rights reserved SCPMG Positive Choice Integrativ e Wellness Center, San Diego s:\cim positive choice_and\partial meal replacement program\partial fast curriculum 2019\for print new\001-contents healthy food-fitness-lifestyle prog.doc WELCOME TO THE PARTIAL MEAL REPLACEMENT PROGRAM! CLASS • Be prepared to exercise! Every Partial Meal Replacement session will include exercise. Please bring or wear close-toed comfortable shoes to wear during the exercise portion of the class. • Please bring your Partial Meal Replacement Guidebook binder to group each week. GOALS What Can the Partial Meal Replacement Program Do? • Help you meet your health and social needs if you have 10 to 40 pounds to lose. • Provide you with strategies for weight loss and weight management without feelings of food deprivation. • Assist you in a behavioral change process focusing on nutrition, exercise, and a variety of behavior modification tools. • Allow you to have a place for encouragement and support of other participants in your group. Fellow group members can help motivate you along the way to the lifestyle changes you will need to be successful. PLANS • Follow the workout plan. Begin, increase, or enhance your formal exercise program. • Follow the Partial Meal Replacement eating plan. • Keep Daily Behavior Records the first week of the program. • Complete the Request for Support form p.19 for everyone in your life who can help support you (and/or sabotage your efforts). • Review The Partial Meal Replacement Program Responsibilities. • Identify new strategies to overcome your problem areas. A- 1 ©2019 Kaiser Permanente. All rights reserved SCPMG Positive Choice Integrative Wellness Center, San Diego s:\cim positive choice_and\partial meal replacement program\partial fast curriculum 2019\for print new\a1-introduction 2019.doc WEIGHT LOSS VERSUS FAT LOSS Your body stores energy in your muscles, liver and fat cells. On the Partial Meal Replacement program we desire that you lose the energy stored in your fat cells or lose fat weight. Weight loss simply refers to a lower number on a scale. Fat loss is much more complicated than weight loss — it involves a process where the body starts to breakdown fat cells and convert them into energy the body can use. The only way to burn fat is through proper nutrition and exercise. In some cases, you can lose fat and maintain the same body weight, or even gain weight in the form of muscle. Don’t panic if this happens to you. If you’re losing inches, you’re losing fat weight. On the Partial Meal Replacement eating plan you will be consuming approxiamately 1100 to 1300 calories, which is a caloric reduction for most people coming into the Partial Meal Replacement program. When calories decrease, your body is forced to find alternative fuel sources to burn for energy. Ideally, your body would ONLY burn your stored body fat as an alternative fuel source, however, most often your body will burn your muscle tissue, leaving fat tissue alone for survival purposes. Exercise will help you maintain your lean muscle tissue so your body will pull stored energy from the fat cells. MONITOR It’s important to know your measurements and how much of your weight is deposited as either fat or lean muscle tissue. During the Body Analysis appointment before the program, your weight and initial measurements were taken. Use the following chart to keep track of your weight and measurements during the program. Your counselor can measure your inches around your waist and hips during the Partial Meal Replacement Program to make sure you are losing inches. Date: Date: Date: Weight Waist (inches) Hip (inches) At the end of the program your measurements along with a body fat test will be completed at the Re-Test Body Analysis appointment. After finishing 18 weeks of Partial Meal Replacement call the Positive Choice Appointment line at (858) 616-5600 to schedule your Re-Test appointment. In addition to the Body Analysis appointments, Positive Choice can assist you in measuring your body composition. The SECA Body Composition Analyzer, now available at Positive Choice, measures body composition using many frequencies of electro-magnetic waves, making it the most accurate measurement of body composition available today. Partial Meal Replacement participants can take advantage of these two services: • The SECA Basic Analysis Includes: measurement of body fat, muscle mass, fluid balance, energy needs, and cellular health. Check out positivechoice.org for pricing. • The SECA Special Includes: 3 measurements; a baseline, a midway, and a follow-up that can help you see if you have enough muscle mass for long-term maintenance success. Check out positivechoice.org for pricing. A- 2 ©2019 Kaiser Permanente. All rights reserved SCPMG Positive Choice Integrative Wellness Center, San Diego s:\cim positive choice_and\partial meal replacement program\partial fast curriculum 2019\for print new\a1-introduction 2019.doc To schedule a SECA Body Composition Test call the Positive Choice Department at (858) 616-5600. It is recommended that you share the results of your SECA test(s) with your Partial Meal Replacement Counselor. The SECA services are optional for Partial Meal Replacement participants. THE PARTIAL MEAL REPLACEMENT WORKOUT PLAN IS DESIGNED SPECIFICALLY TO: • Maximize your fat loss while maintaining muscle. • Enhance fat utilization for fuel during and after exercise. • Promote increased cardiovascular fitness and muscular strength. • Provide adequate recovery which decreases the risk of injury from overtraining as well as burnout. • Achieve a mental sense of accomplishment. HOW TO MOST EFFECTIVELY USE THE WORKOUT PLAN: The Partial Meal Replacement Workout Plans A, B and C are designed to increase your VO2, improve your aerobic base and anaerobic threshold, and enhance strength. • Workouts are best completed in the order they are written. If you must change the order of things, try to avoid back to back strength days,