Weight Management
System Program

A Complete Plan Including Exercise and Meal Planning

Introduction

The D-Care® Weight Management System has been formulated in response to the people who want a safe and effective way to gently and quietly reduce their appetite and reduce cravings for fatty foods and sweets.

For people who want to lose weight or maintain their ideal weight, this system provides the opportunity to accomplish their goals without the nervous or jittery energy response caused by other weight reduction products.

The D-Care Herbal Weight Management System allows you to eat sensibly, control your appetite, and reduce your need for fatty or sweet foods naturally without drugs or artificial additives.

As with all diet or weight management programs or plans, you should consult your physician to insure that you maintain a proper balance of foods and exercise, as well as to prevent any interaction with any medication or treatment you may presently be on.

The D-Care Weight Management System allows you to eat the foods you love, and then as your eating habits slowly change, gradually begin to primarily eat the foods from the bottom of the food pyramid (foods that are good for you and your weight control). Remember what you eat and how you eat is an important part of this system, as is regular exercise.

How To Begin

The program includes three important components: (1) Supplementation with the Weight Management System, (2) Exercise, and (3) Meal Planning using the Food Selection Table.

1. Supplementation with the Weight Management System

Your daily routine will include taking the appropriate dosage of the Herbal Complex and Active Booster formulas of the Weight Management System (consult box and bottle labels for details), preferably with food or after a meal. In the Sample Menu presented below, we suggest taking half of the daily dose with a morning snack, and the other half with an afternoon snack.

2. Exercise

Exercise is important to your overall health and is the easiest thing you can do to greatly enhance your results under this program. Effective exercise routines can include one or more of the following exercise examples (ideally at least one from each category):

• Cardio-Respiratory
  Walk, bicycle, play tennis, stair climbing, low-impact aerobics, dancing.
  
  
• Flexibility
  Stretching, yoga.
  
  
• Strength
  Resistance machines, dumbbells, barbells, dynabands.

Important: Before starting any exercise program, be sure to consult with your physician.

3. Meal Planning

Eating Your Way To A Healthier You
For best results, we recommend that you begin to eat from the food groups shown at the bottom of the USDA Pyramid (diagram adapted from the U.S. Department of Agriculture food group pyramid released in 1992). To help you select enjoyable, daily menus that focus on these healthy food groups, we've put together a Sample Menu below. Use the Food Selection Tables to assist you in making your menu choices. And remember to keep variety in your meals and occasionally include the foods you really enjoy.

Sample Menu

Notes:
Water Intake: Try to drink at least 8 glasses of water per day to flush those excess pounds and inches away and to keep your body at peak performance.
Alcohol Intake: Limit your alcohol consumption, and eliminate if possible.

Food Selection Table

These lists have been prepared in accordance with the USDA Pyramid and include foods recognized by leading health authorities as contributing to maximum health. Choose items that you especially like to eat and then build your daily menus to help reach your long-term weight goals.

GROUP A - Bread, Cereal, Rice & Pasta

Breakfast

Breads
Bagel - 1 whole
Biscuit - 1 medium
Cracked Wheat - 2 slices
English Muffin - 2 slices
French - 2 slices
Italian - 2 slices
Pita - 1 slice
Pumpernickel - 1slice
Raisin - 2 slices
Rye - 2 slices
Sourdough - 2 slices
White (enriched) - 2 slices
Whole Wheat - 2 slices

Cereals
All Bran - 1 cup
40% Bran Flakes - 1/2 cup
100% Bran - 1/2 cup
Cheerios - 1 cup
Corn Flakes - 1 cup
Cream of Wheat (reg.) - 3/4 cup
Cream of Rice (reg.) - 3/4 cup
Farina, Cooked - 1 cup
Grape Nut Flakes - 2/3 cup
Kix - 1 cup
Malt-O-Meal - 3/4 cup
Oak Flakes, Post - 2/3 cup
Oatmeal (instant) - 1 pack
Oatmeal (regular) - 3/4 cup
Product 19 - 3/4 cup
Puffed Oats/Rice/Wheat - 1/3 cup
Raisin Bran - 1 cup
Rice Chex - 1 cup
Shredded Wheat - 1 biscuit
Shredded Wheat (spoon size) - 1/2 cup
Special K - 1 cup
Total - 1 cup
Wheaties - 1 cup
Whole Bran - 1/2 cup
Muffin - 1 medium
Pancakes (4" diameter) - 2

Lunch/Dinner

Breads/Complex Carbohydrates
Bagel - 1 whole
Biscuit - 1 medium
Brown Rice - 1 cup
Bun (hamburger/hot dog) - 1 medium
Corn Bread - 1 slice
Dinner Roll - 1 medium
English Muffin - 2
French/Italian - 2 slices
Raisin Bread - 2 slices
Rye Bread - 2 slices
White Bread - 2 slices
Whole Wheat Roll - 1 medium
Whole Wheat Bread - 2 slices
Muffin - 1 medium

Cooked Pasta & Rice
Egg Noodles - 1 cup
Flour Pasta - 1 cup
Wheat Pasta - 1 cup
Potato, Baked - 1 medium
Rice Cakes - 3
Rice, White/Brown - 1 cup
Spaghetti - 3/4 cup
Sweet Potato - 1 medium

GROUP B - Fruit

Apple - 1 medium
Apple Juice - 1 cup
Applesause (unsweetened) - 1 cup
Apricot - 3 small
Banana - 1 medium
Blackberries - 1/2 cup
Boysenberries - 1 cup
Cantaloupe - 1/2 regular
Cherries - 1 cup
Cranberries - 1 cup
Grapes - 1 cup
Honeydew Melon - 1/3
Kiwi - 2 small
Mango - 1/2 regular
Nectarine - 1 whole
Orange - 1 whole
Orange Juice - 1 cup
Papaya - 1/2
Passion Fruit - 2 whole
Peach - 2 whole
Pear - 2 whole
Pineapple - 1 cup
Plum - 2 whole
Raspberries - 1 cup
Strawberries - 2 cups
Tangerine - 2 whole
Watermelon - 2 cups

GROUP C - Meat, Poultry, Fish, Beans & Eggs

Meat
Beef (ground) Lean - 2 oz.
Beef (ground) Round - 2 oz.
Flank Steak - 2 oz.
Lean Cut Steak - 2 oz.
Round Steak - 2 oz.

Poultry
Breast (light), Skinless - 3 oz.
Breast (dark), Skinless - 3 oz.
Sliced Turkey Breast - 4 oz.
Turkey Chunk White/Water - 4 oz.
Turkey Ground 93% Fat Free - 3 oz.

Fish
Bass - 4 oz.
Bluefish - 4 oz.
Catfish - 4 oz.
Clams - 5 large
Clams, Canned - 6 oz.
Cod - 4 oz.
Crab - 4 oz.
Crabmeat, Imitation - 4 oz.
Flounder - 4 oz.
Grouper - 4 oz.
Haddock - 4 oz.
Halibut - 4 oz.
Lobster - 4 oz.
Ocean Perch - 3 1/2 oz.
Oysters - 5 large
Oyster, Canned - 6 oz.
Red Snapper - 4 oz.
Salmon - 3 oz.
Shark - 3 1/2 oz.
Shrimp - 8 large
Sole - 4 oz.
Swordfish Steak - 3 1/2 oz.
Trout - 3 1/2 oz.
Tuna, Canned in Water - 4 oz.
Whitefish - 3 oz.

Beans
Kidney Beans, Cooked - 1/2 cup
Black Beans, Cooked - 1/2 cup

Eggs
Eggs - 1 whole
Egg Whites - 5

GROUP D - Vegetables

Alfalfa Sprouts - 1 cup
Asparagus - 4 spears
Beets - 1 cup
Broccoli - 2 cups
Brussel Sprouts - 2 cups
Cabbage - 2 cups
Carrots - 2 cups
Cauliflower - 2 cups
Celery - 1 cup
Corn - 1/2 cup
Garden Salad - 1 medium
Green Beans - 2 cups
Lentils, Cooked - 1/2 cup
Lettuce, Iceberg - unlimited
Lettuce, Romaine - unlimited
Lima Beans - 1/2 cup
Mushrooms - 1 cup
Okra - 2 cups
Onion - 1 whole
Peas - 1/2 cup
Potatoes, Baked - 1 medium
Spinach - 2 cups
Sweet Potato - 1 medium
Tomato - 1 medium
Totato, Canned - 1 cup
Tomato Juice - 1 cup
Vegetable Juice (V-8) - 1 cup
Yellow Wax Beans - 2 cups

GROUP E - Milk, Yogurt & Cheese

Cheese
Cheddar - 1 oz.

Milk
Whole - 3/4 cup
Low-Fat - 1 cup
Non-Fat - 1 1/2 cups

Yogurt
Low-Fat with Fruit - 8 oz.
Non-Fat with Fruit - 8 oz.
Low-Fat, Plain - 8 oz.
Non-Fat, Plain - 8 oz.
Frozen, Low-Fat - 4 oz.
Frozen, Non-Fat - 6 oz.