VIII. QUICK START GUIDE

Transcription

1 VIII. QUICK START GUIDE FIVE EASY STEPS TO CREATING A MEAL PLAN Log into ENW s ONLINE What Works Custom Nutrition Software by going to: with the Username and Password that were provided to you via . If you are a new user, your Username is the address you used when you signed up and your temporary password is "password." Be sure to change your temporary password as soon as you log in for the first time. Upon logging in for the first time, you will be at the password recovery question set up screen shown below: and you will see the words: "Please enter a question and answer that you will remember in case you forget your password." Before being able to move forward, enter any question you like, such as what color is the sky, or your favorite pets name, etc. In the event you forget your password, you will be able to click on the "Forgot Password" link on the login page and retrieve it. By the way, your clients will also have to do this the very first time they log into the software as well. This will free you from having to fetch their password every time they forget it. Once you fill in the required fields for the password recovery field and click on the Update button, you will be taken to the Clients screen. STOP, do not do anything here yet. Click on the Account link located to the far left of the software navigation bar and you will see a pull down menu appear with My Profile and Log out. Click on My Profile, and once you are on that screen, click on the Edit button.

2 A new window will open and here you can edit your password, change your password recovery question and answer, edit your first and last name, as well as enter your Search Listing information. On the same "My Profile" screen, below the information blanks shown above, you will see the Search Listing entry blanks shown to the left of this page. The Search Listing information is what we will list on our CFNS Directory (once you pass the course successfully) so that people who come to our sites looking for an ENW Professional (that would be you) can find you based on the information you provide. Your home address (highlighted by the red box) will NOT show up in the directory, however, the information provided in all other blanks (from Work Address down) will. Once you have completely filled out all fields, scroll to the bottom of that page and click on the Update button. Once you click on the Update button, you will once again be taken to the My Profile page and will see a notice stating "Profile updated." Now you are ready to get started creating client meal plans. For that, you must first create a "client account." Follow the instructions on the 5 Steps listed on the following pages to learn how to do that accurately...

3 Step 1: Creating a client account & entering their information. A) Creating A Client Account: Once you have completed your profile, click on the Clients link on the navigation bar. This will take you to a new screen where you will see the word Clients, and below it a number of blue buttons. Click on the "Add New Client" button. You will then be taken to the Create New User page shown below: This page contains the following blanks: Username, Password, First Name and Last Name. NOTE: ALWAYS USE YOUR CLIENTS' ADDRESS FOR THEIR USERNAME. There are many people with the same or similar first and last names, however, addresses are unique to that ONE person. Also, clients are less likely to forget their username when it is their address. Remember that YOU are your first client, and since your student account already uses your for your login username, be sure to use a different login for your case study (we recommend your address followed by a number, such as GeorgeJones@Your Address.com1. Create a password that will be easy to remember (we recommend you use your last name, or make your login ID and password the same for simplicity), then fill in your First and Last Name. Be sure to add Case Study to your last name (so if your name is George Jones, use Jones Case Study for your last name) as that is the meal plan we will be reviewing when grading your materials. Click the "Create" button and you will be taken to a new screen shown in the following page.

4 This new screen has a number of blanks. The only thing you need to fill in on this screen is the Starting Date and the Expiration Date. You must enter these two dates or the system will not allow you (or your client) to login to see the meal plan. Remember that this is an International Software, and therefore all dates are in International format. This means that all dates are day/month/year. So December 4th 2020 would be 4/12/2020 and NOT 12/04/2020. There is a checkbox below the Expiration date with "Logged in?" next to it. Our software only allows one person to be logged in at a time with the same credentials. This checkbox is designed for you to be able to log your client off of the site in the event they forget to log out and cannot log back in, as well as to let you know if your client is logged in while you are making adjustments to their plan. Once you have entered the two dates, you can either fill in the rest of the information below the checkbox, or scroll to the very bottom of the page and click on the Update button. Clicking on the Update button will save your clients' information, create their account and show you their contact information as shown in the screen shot below. NOTE: your clients' information will only be visible to you when you are logged into the software, no one else has access to your client information.

5 Here is where we start having some fun; part B below shows you how to access the different "pages" of the software to start entering your clients anthropometric data so that the software can do its magic. (Anthropometry is a branch of anthropology concerned with comparative measurements of the human body and its parts as well as the variables which impact these measurements). B) Accessing Pages to Enter Information: Hover your mouse over the What Works link at the top of the page on the navigation bar, and a pull down menu will appear (depending on your browser, you may need to click on the What Works link for the menu to appear). Press and hold down the control key (Ctrl) or the Command key ( ) if you are on a Mac computer, and click on the Basic Info link. You will see that a new tab or "window" is opening next to the one you are on. Continue to hold down the Ctrl (or command) key, and click on the Body Fat link, and then on the Exercise Plan link (as shown by the small red arrows in the picture above). You will now notice a number of tabs/windows "opening up" at the same time. This gets all the pages ready for you to enter the necessary information to measure body fat, account for exercise and create the meal plan.

6 C) Entering Your Clients Anthropometric Data: Now click on the first tab that opened (Basic Info tab) as this will take you to the page where you will enter your clients anthropometric information. You can also reach the Basic Info page by hovering your mouse over the What Works link on the navigation bar until you see a pull down menu populate and clicking on the Basic Info link. Start to enter information on the Basic Info page in the following order: 1. Select the right gender from the pull down menu. 2. Enter resting or waking heart rate (this will calculate fat burning & Endurance Zones) 3. Enter present weight in pounds 4. Select how weight was measured from the pull down menu 5. Skip the body fat percentage field 6. Enter height in inches 7. Enter date of birth in day/month/year format 8. Skip the field labeled "Basic Metabolic Rate" 9. Skip the field labeled "Measured Resting MR/Override Value" 10. Next go to the Activity Index field and using the pull down menu select a value from 1 to 10 based on the activities of daily living (overall demeanor). You may need to use the up/down arrows on your keyboard to make selections on some pull down menus depending on what browser you are using (Chrome, Internet Explorer, Firefox, Opera, Safari, etc). 11. Exercise activity will be entered later on in Step 2 on the next page. Now either scroll to the bottom or top of page and click on the Recalculate button, as this "enters or saves" the information into the software. NOTE: YOU are your first case study; the anthropometric data and all the information you will need for the other two case studies is provided for you in this section AFTER the Additional Guidelines to Creating all Meal plans. BE SURE TO READ THIS ENTIRE SECTION PLUS THOSE GUIDELINES BEFORE CREATING ANY MEAL PLANS.

7 Step 2: Measuring & Entering Body Composition. A) Measuring & Entering Data for Body Fat Percentage: Next click on the tab/window where the Body Fat page opened. You can also reach the Body Fat page by hovering your mouse over the What Works link on the navigation bar until you see a pull down menu populate and clicking on the Body fat Link: Once on the Body Fat page, you will see that you are at the Jackson/Pollock 3 method page and entry form, and that there are eight different methods of measuring body composition available to you. The current date should already be pre populated for you in the correct "day/month/year" format. Enter your current weight in pounds, and if you have calipers (recommended), enter the values for triceps, iliac crest, and thigh if you are a female, or chest, abdomen, and thigh if you are a male, in millimeters as measured by calipers and click on the Save New Measurements blue button at the bottom of the page.

8 Instructions on how and where to pinch can be found in the Handouts folder of our CFNS online course portal in a document called Skinfolds Women and Skinfolds Men respectively. If you do not have calipers, click on the "US Navy" link in the Body Fat page, and fill in the required fields to calculate your body fat percentage. Just use a cloth measuring tape to take the circumference measurements required (abdomen and neck for men, and abdomen, neck and hip for women). Once the required information has been entered, click on the "Save New Measurements" button. This will refresh the BF page and show you the body fat percentage value. Take that body fat percentage value and enter it into the PRESENT Body Fat field found in the Basic Info page and click on the Recalculate button (you can now access the Basic Info page by clicking on the appropriate tab on your browser). Step 3: Entering Clients' Exercise Activity & Completing Basic Info Page. A) Entering Exercise Activity Information: After the Basic Info page has saved the newly entered information from the last step, click on the tab that has the Exercise Plan page on it (you can also access it by clicking on What Works, and then clicking on Exercise Plan). Once you are on the Exercise Plan page, click on the pull down menu below the word "Exercise" (shown by the short red arrow on the picture on the right) and either scroll down to the required exercise, or start typing an exercise name. As you begin to type an exercise name, the system will take you to that exercise (or close to it) so you can select it. Use the up and down arrows in your keyboard to navigate exercise options. Select the exercise needed and press the tab key to move over to the next blank field and enter the number of hours per week this exercise is performed. Either press the tab key once more and press ENTER, or click the Add Exercise button with your mouse. This will add the selected exercise and hours to the Exercise Plan.

9 You can edit or delete the exercise and/or hours as needed by clicking on the Update or Remove links next to each exercise. If the exercise you are looking for is not listed on the pull down menu, refer to the Adding New Exercises video found in the Help tab located on the navigation bar. B) Completing Basic Info Page. You now have a number of tabs open on your browser. Click on the appropriate tab for the Basic Info page. On the Basic Info page enter the DESIRED Body Weight and DESIRED Body Fat Percentage and click on the Recalculate button once more. Scroll down to the Estimated Weight Evolution portion of the Basic Info page and make sure that the Muscle Changes field DOES NOT HAVE A NEGATIVE NUMBER; you can easily tell if the number is a negative number because it will be displayed in red if it is negative. If the Muscle Changes field has a negative value, lower the DESIRED Body Fat and/or increase Desired Weight until the number displayed in the Muscle Changes field is a positive number (not red). Once you have achieved this, click on the Recalculate button once more. NOTE: The Alex Case Study is an exception to the losing muscle rule, and YES, he is supposed to lose muscle. The reason it is okay for Alex to lose muscle is one of the multiple choice test questions (you will have to wait until you get there to find out why ). Step 4: Creating Custom Meal Plans. A) Creating Custom Meal Plans. Here is where the real fun begins. Start by hovering your mouse over the What Works link at the top of the page on the navigation bar once again, and a pull down menu will appear (depending on your browser, you may need to click on the What Works link for the menu to appear). Press and hold down the control key (Ctrl) or the Command key ( ) on a Mac computer, and click on the Meal Plan link. You will see a new tab opening on your browser. This new tab that is opening is the Meal Plan page. Click on that new tab to go to the Meal Plan page. This page will be displaying a pre populated meal plan consisting of 5 meals. The pre populated meal plan is created using the American Dietetic & American Diabetes Associations' "exchanges" as a way to facilitate the meal creating process and to give your clients the ability to "click and choose" different foods and remain within their macronutrient needs/recommendations. To find out more about what exchanges are, how they work, how you can add them to your personal foods database and how they will

10 make your life easier, go to the Help tab and scroll down to the video titled "What Are Exchanges & How To Use Them." The first thing to do in the Meal Plan page is to determine if your client is to have five or six meals. It is recommended that if the meal plan you are creating will consist of less than 2000 calories, that you keep a meal plan consisting of 5 meals, and if the plan will consist of 2000 calories or more, that you create a meal plan consisting of six meals. However, you can create plans with as many or as few meals as you like with our completely customizable software, as well as a plan consisting of six meals that has fewer than 2000 calories. That being said, in order to pass our certification successfully, make sure that your personal case study (meal plan) consists of five meals if under 2000 calories, and six meals if it consists of 2000 calories or more and be sure to create a five meal plan for Denise and a six meal plan for Alex for ease of grading. NOTE: your meal plan is NOT a "report or diary" of what plan or diet you may currently be following. For you to pass the course successfully, the meal plan you create for yourself HAS TO FOLLOW THE GUIDELINES IN THIS QUICK START GUIDE AND QUICK START GUIDE VIDEO PROVIDED IN THE CERTIFICATION PORTAL AND ON THE SOFTWARE SITE. You are welcome to create multiple plans for yourself, however, be sure to label the one you want us to grade clearly by adding "Case Study" at the end of your last name (remember George Jones Case Study?). B) Creating a Five or Six Meal Plan. Once you have decided if your plan is to have five or six meals, simply scroll to the bottom of the Meal Plan page and click on the Select Template pull down menu: A pull down menu will appear that will show you a number of options. Click on either the 5 Meal Plan Template, or the 6 Meal Plan Template and click on the Apply Template blue button (shown by the green arrow above). This will instantly load a 5 or 6 meal- Meal Plan on the page with food options already selected. For the case studies be sure to select the ones labeled Exchanges Only, for your pan select + Foods. (To learn more about Meal Plan Templates and how you can create your own (Ketogenic, Paleo, Vegetarian, Vegan, etc.) click on the Help Tab and scroll down to the video titled "Meal Plan Templates: how to use them and how to make them"). STOP, and do not touch anything on this page, until you read the next 2 pages.

11 C) Determining Custom Macronutrient Amounts. Now that you have applied the appropriate template, either scroll to the bottom or top banner of the Meal Plan page shown below and look at the macronutrient information provided. Focus ONLY on the ones in the red box below (ignore the top right row: Grams Total Protein per Kg Lean Body Mass): Refer to Steps D1, D2 & E below to determine if you need to increase or decrease the number of exchanges (servings) so that the numbers shown in the red box above coincide with the instructions on steps D1, D2 & E below. Evaluate only, DO NOT increase or decrease anything until you completely read this page and next page. D1a) Determining Carbohydrate Amounts for OBESE Clients: When creating meal plans for obese clients (women over 30% body fat and men over 24% body fat) base their carbohydrate intake on grams of carbohydrates per POUND OF LEAN BODY MASS, which is the very bottom row of the banner shown above (blue box). To reach this goal, you will simply increase or decrease the number of Starch/Bread and Vegetable exchanges (do not change number of fruit exchanges) until the value for grams of Grams of Carbohydrates per Lb Lean Body Mass equals to 1.00 or slightly lower. D1b) Determining Carbohydrate Amounts for NON OBESE Clients: When creating meal plans for non obese clients, base their carbohydrate intake on Grams of Carbohydrates per Lb Total Body Weight (purple box) being equal to 1.00g per pound of Total Body Weight or slightly lower. Make sure that the number of exchanges for meals 2 and 4 (snacks) are the same, and that the number of exchanges for meals 3 and 5 (lunch & dinner) are the same (if your plan has six meals, meal 6 can be different). D2) Now it is time to evaluate the grams of protein your client is to have. For this, refer to the row shown in green in the box above: Grams of Animal Protein per Kg Lean Body Mass and see if the number show there coincides with the table below:

12 Now that you have evaluated the numbers for Grams of Carbohydrates per Lb Lean Body Mass or Grams of Carbohydrates per Lb Total Body Weight as well as evaluated the Grams of Animal Protein per Kg Lean Body Mass, and reviewed the table at the bottom of the last page, scroll to the top left of the Meal Plan page and click on the Edit All At Once blue button: You will be taken to a new page that looks like the one to the right of this page and shows meal names and times as well as the number of exchanges for each meal as shown by these red arrows: Assigning Meal Names, Meal Times, Carbohydrate & Protein Amounts based on D1 & D2 Above: D3) Assigning Meal Names & Times: Here you can change the meal names from Meal 1 to Breakfast, Meal 2 to am Snack, Meal 3 to Lunch, pre or post workout meal and so on. Here is the cool thing: the times that you enter for each meal will determine where that meal will show up in the plan. So if you want to have Breakfast, Lunch, snack, snack, Dinner, or any other order, you can control and customize that order based on the times you enter here. Start by typing in the correct name and time for Meal 1, and increase the time for each following meal by 3 hours (this follows along rule #1 of the nutrition seminar presentation as well as the Demystify Nutrition article). For example, if you are having Breakfast, or Meal 1 at 7:00 am, meal two would be at 10:00 am, meal three at 1:00 pm, and so on until you get to the last meal. Do NOT click on the Update button until instructed.

13 D4) Assigning Carbohydrate & Protein Amounts based on D1 & D2: Based on your determination/evaluation as instructed in Step 4 C above (2 pages back), increase or decrease the number of Starches/Breads and Vegetable exchanges shown by the red boxes to the right, making sure that the number of exchanges for snacks are the same, and that the number of exchanges for lunch & dinner are the same (if you have 6 meals, meal 6 can be different). Then increase or decrease the number of Meats/Meat Substitute exchanges making sure that the number of exchanges for snacks are the same, and that the number of exchanges for lunch & dinner are the same (meal 6 can be different). To be clear, if the am snack consists of 1 Starch/Bread Exchange and 3 Meat exchanges, so should the pm snack; likewise, if lunch consists of 2 Starches, 5 Meats, 1 Vegetable and 1 Fat exchange, so should dinner. Meal 3 (Lunch) same as Meal 5 (Dinner). Dinner not shown in this image. Remember, that most of the clients that come to you for help may have never had a structured way of eating. Therefore, creating am and pm snacks that are the same size, as well as lunch and dinner consisting of the same "size" or number of exchanges for their initial meal plan, will make it easier for them to stick to a structured pattern or way of eating. Keep in mind that as you meet with them on a weekly basis for updates, that these will change, and that the main goal now is to get them to follow a structured way of eating. D5) Assessing Amounts: Once you have made the necessary edits to meal names and times, and that your Starch/Bread and Meat/Meat Substitute Exchanges are as instructed in the step above, scroll to the bottom of the page and click on the blue Update button.

14 This will execute the changes you just made and take you back to the Meal Plan page. Once on the Meal Plan page, scroll to the top or bottom banner (shown below) and assess carbohydrates making sure that the values shown below for obese/non obese clients is as close to 1.00 as possible: 1. Grams of Carbohydrates per Lb Lean Body Mass if working with obese clients 2. Grams of Carbohydrates per Lb Total Body Weight if working with non obese clients AND 3. That the Grams Animal Protein per Kg Lean Body Mass coincide with the chart shown below based on hours per week of exercise: If you have succeeded, go on to the next step; if you have not, you can either increase or decrease the number of exchanges one at a time while on the Meal Plan page and pressing the ENTER key on your keyboard for the software to save your entry after each change, or by moving your cursor to a different field. If you believe you will have more than a couple of changes, click the Edit All At Once button once more repeat Step D4 and edit number of exchanges that way until you reach the values instructed above. DO NOT DELETE, INCREASE OR DECREASE THE NUMBER OF FAT EXCHANGES - leave those as set up by the system! When adjusting the number of exchanges, only use whole, half or quarter exchanges, as in 1, 1.25, 1.5, 2, 2.25, 2.5 etc and avoid using fractional exchanges such as.8, 2.8, 2.3, 2.41, etc. Be sure to watch the video that accompanies this document and follow along step by step for more detailed instructions. Once you achieve the grams goal as stated above, proceed to the next step. Remember to first read this entire section BEFORE DOING ANYTHING, and pay close attention to the "Additional Guidelines to follow in creating Case Studies & Meal Plans" located towards the end of this

15 section (after the instructions on how to put your case study and client packet handouts together). E) Assigning food options: Your meal plan is now complete. If you selected the 5 or 6 Meal Plan + Foods template, your meal plan already has foods assigned to it; you can leave those if you like, or select your own foods FOR YOUR PLAN. To select different foods for YOUR plan, start with meal one and select the actual foods you would like to eat by clicking on the pull down menu and changing the default food selections to foods of your choice. Before doing this, be sure to click on the Help tab and watch the video titled "What Works Custom Nutrition Software Welcome Tour & Exchanges Explained" to avoid making mistakes. Remember that "exchanges" are a generalization of what a "typical" serving may be, and since foods vary in their composition, some have a bit more carbs, protein, and fats, and others may have a bit less of these. Because of that, be mindful of this fact and when you choose different foods than the original choice, be sure to pay attention to the bold numbers on each row and make sure your new choice is not too high on the other two macronutrients (see video titled "What Works Custom Nutrition Software Welcome Tour & Exchanges Explained" for more guidance on this). WARNING: As you select different foods, the values for grams of carbohydrates and protein you adjusted in the previous step are sure to change. Make sure you check these values so that they are still within the required range before you print and submit your case studies. Students who are on one of our coaching programs can Support@NutritionCertification.com to let us know that you have completed your three case studies BEFORE PRINTING THEM so that Lucho Crisalle can review them for you BEFORE YOU PRINT AND SUBMIT THEM. Lucho will send you a video review of your case studies with any necessary changes along with an explanation of these changes. If you are not yet a member of one of our coaching programs, now would be a great time to upgrade. NOTE: For the Alex & Denise Case Studies, be sure to leave their food choices (the column on the left of the meal plan screen) as the default exchanges, as this will make it easier to answer the questions on the multiple choice test correctly. However, for your personal case study DO select foods to demonstrate your ability to do so. If you followed the instructions provided, your plan should already have foods assigned to it.

16 Step 5: Putting Together Your Client Packet & Printing Materials. A) Once you have selected all the foods, PRINT the Meal Plan ONCE. To print, hold down the Ctrl key and press the letter P for "print;" if you are on a Mac, hold down the Command key ( ) and press the letter P. If you are using a Mac, we recommend you download Firefox as your browser instead of using Safari; we have noticed that when you print using Safari, it adds lines to the Basic Info page, distorts it and adds weird looking up and down arrows on the meal plans around food choices. Depending on what browser you are using, holding down the Ctrl key and pressing the letter P for "print," as well as holding down the Command key ( ) and pressing the letter P on a Mac, will bring up a print menu. Be sure to select Fit To One Page on your printer settings so that the meal plan does NOT print in more than one page. For instructions on how to print meal plans to one page, click on the Help link on the navigation bar and watch the videos titled: How To Print Meal Plan Pages So They Fit On ONE PAGE & How To Print Meal Plan Pages So They Fit On ONE PAGE - MAC VERSION depending on what computer you are using. After printing the Meal Plan in one page, with all the selected foods as instructed, click on the "Hide Foods on Print" button located just above Meal 1 (top right of the Meal Plan page) and print 5 Meal Plan pages with hidden foods (also selecting your printer settings to Fit To One Page). The "Hide Foods on Print" button hides the food choices, still showing the number and types of exchanges your client is to have at each meal, as outlined by the red box on the partial meal plan picture to the right. This provides a blank space for your clients to manually write in or "journal" what they will be eating for the next SEVEN days (shown by the green boxes on the same picture). Note that only five of these pages are required for each of your case studies; however, for real clients it is recommended that you print seven pages so that they can write in what they will be eating for the next seven days and use these blank pages as their personal food journal. Having your client MANUALY WRITE IN WHAT THEY WILL BE EATING (instead of entering it into some free app) will reinforce what you have taught them.

17 Furthermore, research has shown that we are more likely to memorize and learn new information when we hear it, see it, and write it. Therefore, having them manually fill in the blanks of the pages you are printing will serve as an education tool as well as reinforcement. Once they have manually written down that they had an English Muffin for their 2 Starch/Bread exchanges for breakfast, and see that next to "2 Starch/Bread exchanges is a bold 30g for its carbohydrate content, they will learn that the English Muffin is 2 exchanges, and that it consists of 30g of carbohydrates. Repetition of this task will make it easy for them to learn food values and to memorize them as they journal their daily intake. As you become more familiar with the different "modalities" by which we learn (covered in great detail in our NLP section), you will realize that since we learn through visual, auditory, and kinesthetic modalities, it is best to provide your clients with information using all three modalities. For "kinesthetic learners," it is imperative that they "feel" or "touch" the material you are providing them, and manually writing in what they are eating accomplishes this task. This is important to the client -- now, what is most important to you as their CFNS, is that when they come back to see you for their first follow up session one week from today, you will be able to see how closely they have been able to follow their meal plan and if they understood your instructions. Once you have printed the Meal Plan and five pages with hidden foods, return to the Basic Info page tab, click on the "Recalculate" button so that page can load the most recent information on their New Daily Caloric Needs from the meal plan you just created: Now PRINT the Basic Info page by holding down the Ctrl or Command key and pressing the letter P. Then move on to the Exercise Plan page and print it as well. There is no need to print the Body Fat page as that information is contained in the Basic Info page. When your clients come for their weekly follow up sessions, you only print the Basic Info and Body Fat pages. On follow up sessions in which you make changes to their meal plans, in addition to the Basic Info and Body Fat pages, you should also print a new Meal Plan page with foods, and ask the client if they

18 would like more blanks to use as their meal plan "journal" to manually write in their choices for the next seven days. Your client can also log into their meal plan and print as many meal plan pages (blank and with foods) as they like. Refer to the CFNS Course Video tab in our course portal for a video on how to adjust meal plans on follow up sessions based on our nutrition philosophy. B) Putting Together Your Course Packets & Client Packets: What to print, where to print it from, and how to put it all together. Having followed the 5 steps outlined above, you should already have many of the necessary pages printed. To put your Case Study (or client) packet together, print all of the pages shown below from either the Handouts area of the CFNS Online Course Portal, or the Documents tab of the Online What Works Custom Nutrition Software (WWNS): 1. Basic Info page (1 page WWNS) 2. Exercise plan page (1 page WWNS) 3. Meal Plan (1 page WWNS) 4. Meal Plan with hidden foods (5 pages WWNS - remember, real clients get 7 pages) 5. Equivalents measurements sheet (1 page CFNS Handouts area) 6. Exchanges Sheets (4 pages CFNS Handouts area) 7. Glucose Curve (1 page CFNS Handouts area) 8. Four Rules Flyer (1 page CFNS Handouts area) The first 8 pages (numbers 1 through 4 on the previous page: Basic Info page, Exercise Plan page, Meal Plan page (meal plan) and Meal Plan with hidden foods, are printed from ENW s Online What Works Custom Nutrition Software, the rest of the handouts are found in the Handouts area of our online Certified Fitness Nutrition Specialist course, as well as in the Documents area of the software. Each case study print out must be arranged in the correct order described above AND have 15 PAGES EACH: 15 PAGES FOR ALEX 15 PAGES FOR DENISE 15 PAGES FOR YOUR CASE STUDY IF YOU TURN IN LESS THAN 15 PAGES OR MORE THAN 15 PAGES FOR EACH CASE STUDY, YOU WILL FAIL THE COURSE, OR HAVE TO RE-SUBMIT YOUR MATERIALS (ENW's Coaching Program membership in good standing required for re submission).

19 Staple each case study with three staples on the left margin of the pages to make a "booklet." The three red marks on the picture below show where the staples should be placed so that your case studies open like a book or magazine. Be sure to keep copies for yourself in case anything gets lost in the mail. Once you have completed, printed, and put the case studies together in the order stated above, and stapled them as shown, mail in your Case Studies to the address listed below. NOTE: this is a PO Box & FedEx/UPS will not deliver to PO Boxes: ENW TEST RESULTS PO BOX HENDERSON, NV Additional Guidelines to follow in creating Case Studies & Meal Plans: 1. Remember that the main idea behind our system is to control the clients' blood glucose levels, and for that, we ALWAYS combine a carbohydrate with a protein. Therefore, the larger servings of carbohydrates (Starch/Bread Exchanges) should be paired with the larger servings of protein for more effective blood glucose control. As an example, you do not want to have a snack that consists of 1 Starch/Bread exchange and 5 Meat exchanges, and lunch to consist of 2 Starches and 4 Meat exchanges. Remember to also have breakfast be the highest carbohydrate containing meal. 2. Even though fruit is "natural," fructose, the sugar found in fruit, is quickly converted into fat by the liver. So for clients who are interested in weight loss, such as Denise, limit their fruit intake to just one fruit exchange for breakfast. Never give ANY client 2 fruit Exchanges. Once they reach their goal, you can re introduce fruit to the rest of their meal plan and monitor them to see how they react to that addition. If nothing else has changed

20 other than the fruit being added back to their plan and they start to gain fat, then fruit is not a good idea for them, however, if they are able to maintain or even continue to lose with the additional fruit, then fruit is okay for that particular client. 3. Only use whole, half or quarter exchanges, as in 1, 1.25, 1.5, 2, 2.25, 2.5 etc and avoid using fractional exchanges such as.8, 2.8 or 2.3, 2.22, etc. The reason for this is that as the client changes food choices, the serving sizes will not always be realistic and you may end up with a 5/8 cup serving or some other serving size that is immeasurable by the client, causing the client to not measure it and most likely overeat. 4. Keep the number of Meat Exchanges for breakfast between 2 and 4 with 4 being used for athletes & clients weighing more than 200 pounds, and use 2 or 3 for the rest of your clients. 5. Vegetable exchanges are free, so even if you just enter one, one and one half or two in the meal plan, the client can eat as much broccoli, spinach, salad, etc. as they like and won't really be adversely affected if they eat too much or not enough of those. Instead of "using up" your clients' carbohydrate allotment with vegetable servings, be sure to use the Starches/Breads to guide your client on the right amount of complex carbohydrates as this is what they will use for energy, recovery, and growth and let them know that the "minimum" to have of veggies is one exchange and that they can have as many of those as they like. 6. Remember, there is no one size fits all nutrition plan, testing and evaluating how your clients react to the meal plan you have created is key for becoming a successful Certified Fitness Nutrition Specialist. Therefore, testing your clients' body fat on a weekly basis will allow you to evaluate if your plan is getting results for THAT client. 7. Instead of entering a zero for the number of exchanges, just delete the entire row by clicking on the Remove button to the right of each row... here is why we do NOT enter zeroes for the number of exchanges: when we say "whatever you do, don't think of apple pie," causes you to make an image of apple pie in your mind and say NO. This then causes you to want apple pie because you just thought of it (made an image of it in your mind). So, avoid zeros for the number of exchanges when your clients do not get any of those particular exchanges in that row (meal) so they won't think "zero starches" and then want some.