Program Overview

Program Phases

Measuring Waist

KicStart™ VLCD

TEMplate™

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TEMplate™ System

IMPORTANT: This program has been designed to assist you and your healthcare team, optimally manage your health. It does not replace the advice given by your own healthcare professional or medical practitioner. Please consult your GP before commencing this program and attend regular checkups to keep them updated with your progress.

With calorie (or kilojoule) restriction, increased physical activity and weight loss you may experience substantial improvements in your blood glucose control, blood pressure or cholesterol. As your measurements change your GP may need to make adjustments to the dosage of some of your medication. Please consult your GP before making any adjustments to your medication. For specific advice on how best to manage your specific health conditions please consult your GP, diabetes specialist or Accredited Practising Dietitian.

The developers of the TEMplate System™, Associate Professor Clare Collins and Dr Trent Watson, are both Australian Accredited Practising Dietitians who have spent many years researching and refining evidence based weight management techniques in an effort to make it easier for people to successfully achieve their weight loss goals.

The clear step-by-step lifestyle intervention and re-education process that they have developed makes it easy for you to understand and take control of the broad range of food and non-food factors that impact your weight. It is just like having your own take home dietitian.

As one of the key TEMplate™ philosophies is - there are no “good” or “bad” foods in a nutrition plan, just good and bad amounts - you will not have to cut out (so called) “bad” foods completely. Instead the TEMplate System™ will teach you how to:

Select the right portion size of healthy and tasty foods
Build up realistic and achievable “Activity Blocks”
Balance “Food and Drink Extras” with “Activity Blocks” and
Take control and build new healthy habits.

TEMplate™ Tools

TEMplate™ Healthy Eating and Activity Weight Loss Action Plan (TEMplate™ book)

(provides all the instruction, education and guidance you need to get started and to stay on track, including a “free food” list so there is no need to ever go hungry or get bored.)

TEMplate™ dinner disc

(helps you prepare tasty, portion controlled dinners.

A common mistake many people make with the evening meal is unconsciously consuming more energy than they need. By using the TEMplate™ dinner disc and following the instructions provided you can reduce the energy content of your evening meal by around 50% without going hungry or feeling like you are on a diet.

If this one simple change was repeated every night it would equate to a reduction in body weight of around 20kg in just 1 year!!

TEMplate™ lunch box and drink bottle

(these tools can help you overcome the many factors that influence what you eat and drink during the day and will help you establish new easy to maintain healthy habits.)

Filling the TEMplate System™ lunch and snack box each day with your choice of great tasting healthy food will help you:

Resist the temptation to snack on high energy foods when you are stressed, bored, sad or excited (you can snack on the contents of your lunch and snack box instead).
Resist the temptation of overeating because of cold or hot weather.
Be less susceptible to enticing food and drink advertising.

Filling and re-filling your TEMplate™ drink bottle (aim for at least two litres each day) with plain water and drinking from it regularly throughout the day will help you:

Maintain your hydration and minimise the risk of mistaking thirst for hunger – surprisingly a lot of people confuse the two and over eat as a result.
Reduce the likelihood of drinking high energy fruit juices, fruit smoothies, full fat flavoured milk drinks, soft drinks or sports drinks when you are thirsty.
Avoid spending money buying expensive bottled water.

Extras

The weight loss and weight maintenance “Extras” calculator in your TEMplate™ book (refer to page 23 to 30) provides a guide to the appropriate number of extras you can choose to have depending on your age, gender, current body weight and how active you are in your job and in your daily life.

You have the choice to add the extras to meal times or to have them as between meal snacks.

Activity Blocks

(the Template System™ teaches you that the trick for increasing your activity for the long term is to start slow, at a realistic level, and build up over time to make the ultimate goal of being active every day more achievable.)

Each of the Activity Blocks listed in the table in your TEMplate™ book will burn up approximately 500kJ of energy, the same amount of energy as in one “Extra“.

If you have indulged in more Extras than you need, you can work off the extra energy by performing one Activity Block for each additional Extra consumed. This means you can enjoy treats and still maintain control of your weight.

Free Foods

Using Free Foods and your imagination you can prepare a “guilt free” tasty snack or small meal to go with a KicStart™ shake. Any combination of the low energy density foods listed can be consumed at any time during the day because they do not contain enough food energy (kilojoules or calories) to have a significant impact on body weight.

Vegetables: - eaten on their own or made into a hot salad, cold salad or dry roasted:

Vegetables: - eaten on their own or made into a hot salad, cold salad or dry roasted:
Fresh Tomato	celery	peas	pumpkin
dill pickles	cucumber	broccoli	garlic
silver beet	watercress	capsicum	onion
asparagus	cabbage	sprouts	spinach
brussel sprouts	bean sprouts	cauliflower	radish
zucchini	green beans	choko	eggplant
mushrooms	bamboo shoots	ginger	carrot
pumpkin	lettuce

Fruit:	Drinks:
rhubarb	water	clear soup
strawberries	diet cordial	plain mineral water
berries (fresh/frozen)	diet soft drink	vegetable juice
passionfruit	Bonox™	tomato juice
lemon	soda water	soup made from free vegetables
	tea or coffee with low fat milk and no sugar (use artificial sweetener as required)

Condiments:		Some Snack Suggestions:
pepper	low sodium soy sauce	vegetable dip (e.g.. eggplant / beetroot)
herbs	fat free salad dressing	vegetable sticks
spices	vinegar	salsas
tomato sauce	sweet pickles	soups made from free vegetables
Worcestershire Sauce™

Great 'free food' recipes from Judy Davie -The Food Coach

By popular demand -
Great 'free food' recipes

Delicious and nutritious ‘free food’ snacks and side dishes can help limit calorie overload when a snack attack hits. These foods are just as filling as less healthy options but without the added guilt or weight gain.

Prepare and refrigerate some of the recipe ideas ahead of time so they can be quickly accessed and easily enjoyed as needed.

'free food' recipe factsheets:-

DOWNLOAD Volume 1-Winter Warmers

Ratatouille
Pumpkin Soup
Roasted Semi-Dried Tomatoes
Balsamic Garlic Mushrooms

DOWNLOAD Volume 2 - Winter Warmers 2

Roasted Italian Style Vegetables
Zucchini & Basil Soup
Roasted or BBQ Vege Kebabs
Spicy Eggplant Dip

DOWNLOAD Volume 3 - Spring Sensations

Roasted Tomato Soup
Warm Asian Salad
Soy & Sesame Mushrooms
Quick & Easy Salsa

DOWNLOAD Volume 4 - Summer Salads

Tri-colour Coleslaw
Baby Spinach & Balsamic Salad
Rice paper rolls

DOWNLOAD Volume 5 - Refreshing Recipe ideas for Summer

Fennel & Baby Bean salad
Berry Nice Ice Blocks
Ginger, Berry & Lime punch

Additional Help, Information, Support

For additional help, information or support please don't hesitate to contact the Healthy Weight For Life team at any time on

We will do our best to respond to your e-mail enquiry by the next working day (Sydney Australia)

For medical emergencies please seek immediate assistance from your doctor, hospital or call an ambulance.

Complaints or Concerns

If you have a complaint or concern about any aspect of the Healthy Weight for Life program please don't hesitate to contact Luke Lawler, Prima Health Solutions Pty Ltd Scientific Director directly, on