************************ ** Distribution Files ** ************************ LEAN101.EXE Self-extracting distribution file. LEAN101.ZIP LEANER is sometimes distributed as a Zip file instead. ********************** ** Compressed Files ** ********************** LEANER.EXE Main menu and charting module. SAMPLE.CHT Sample data and tutorial information. ASSESS.EXE Health risk assessment module. STYLE.EXE Eating style module. LEANER.DOC This file. GUIDE.EXE Online guide. LEANER.WAY Data file for guide. REGISTER.EXE Registrations information and form. ****************** ** Installation ** ****************** Hard Disk. Create a directory (C:\> MD \LEAN). Make the new directory current (C:\> CD \LEAN). And then decompress and copy all the files on distribution disk to the directory (C:\LEAN> PKUNZIP A:LEAN101.ZIP). Type LEANER at the DOS prompt to start the program (C:\LEAN> LEANER). LEANER will run on a two floppy system, but the program must be divided. Extract each file seperately placing them on disks as indicated below using PKUNZIP or from self-extracting file using this syntax: To copy from drv A to drv B => B:\> A:LEAN101 LEANER.EXE Disk 1: LEANER.EXE SAMPLE.CHT Disk 2: ASSESS.EXE STYLE.EXE Disk 3: GUIDE.EXE LEANER.WAY REGISTER.EXE It'll be easiest to start Health Risk Assessment (assess.exe), Eating Style (style.exe) and Online Guide (guide.exe) directly, rather than invoking them from the main menu (leaner.exe). ****************** ** Online Guide ** ****************** Traditional doc file is replaced by an online guide. Type the section letter or page number and press Enter to go directly to the desired topic. Home brings you back to the Table of Contents (shown below) and End goes to the last page of the Guide. A. HELLO, NEW USER! ........................ 2 B. INTRODUCING THE LEAN BODY MASS PROGRAM .. 4 C. PERSONAL CHARTS ...... Main Menu Item 1. 13 D WEIGHT AND WELL-BEING Main Menu Item 2. 22 E FOOD BEHAVIORS ....... Main Menu Item 3. 31 F. FAT FOREVER! WHY NOT? .................. 34 G. LIFE IN THE FAT LANE Informal Tidbits ... 37 H. READING LIST ............................ 52 I. SHAREWARE What is it? .................. 57 J. REGISTRATION & DISTRIBUTION ............. 60 K. NEXT RELEASE & OTHER PROGRAMS ........... 61 ******************************************** ** INTRODUCING THE LEAN BODY MASS PROGRAM ** ******************************************** LEANER is a collection of behavioral modification strategies and motivational techniques that turn your PC into a motivational tool for weight control. No traditional diary method can provide so many different ways of reviewing your entries without forcing you to do the plotting and charting. LEANER keeps the fire going by graphing, reporting, charting and reviewing your progress. Use Metric or English weights and measures. Convert freely between them. There's more than enough chart space to keep a large family's headway neat and tidy (20 charts/directory and virtually unlimited directory space). LEANER sweats the small stuff, you stay focused on getting into shape. LEANER WEIGHT AND WELL-BEING How fat am I? How much should I lose? This section of LEANER helps you examine these questions and formulate a healthy goal weight. After entering a few personal measurements, computer power crunches the numbers and LEANER assesses your health risk from overweight or underweight, calculates your lean body mass, percent body fat, Body Mass Index, and Waist-Hip-Ratio. Contemplate the results of the self-tests for stress, depression, indulgence, and cardiovascular fitness. Leaner Personal Charts Track Your Daily Activities Aerobic points are automatically calculated when you log aerobic exercise. Learn how much food is right for losing weight and enough for maintenance by recording your feeling about your days damage. How much did you eat? Did you pig out? Or was it exactly enough? Not sure? The feedback from this input will help forge a new leaner body for you. Enter one of your own methods for review. Make any comment about the day you think is relevant (blood sugar level, cholesterol intake, menstrual cycle, drinking, snacking). I forced myself to recognize I wasn't eating junk "just this one time," but regularly, whenever Lillian was on overnight call as a pediatrics intern. And I'm the one who cooks! Find out what works for and against you. CURRENT INFORMATION FOR HEALTHY WEIGHT CONTROL The Strategy Check List is preloaded with metabolic boosting tactics based on the latest information from biological and nutritional research. MONITOR YOUR EATING STYLE - CHANGE YOUR FOOD BEHAVIORS With the help of LEANER you can design custom forms to launch a two pronged fat attack, use them as food diaries and behavior modification tools. Break out of the old mind set and stop dieting. Yes, stop dieting. The constant cycle of weight loss followed by weight gain is unhealthy. Aim for long term weight loss accomplished slowly through a permanent change in eating habits. Use these forms in that spirit to nudge you toward what Sonja Connor (The New American Diet) calls the Lifetime Family Diet, they will introduce a new way of eating, less fat and more carbohydrates. Instead of counting calories, LEANER forms use the food exchange system, developed jointly by the American Diabetes Association and the American Dietetic Association. New choices in type and quantity of meals fit into everyday life quickly using food exchanges. Vegetarian? Meat lover? Omnivorous? Like the convenience of eating a set meal (monivorous)? LEANER fits your style. Begin by observing your existing habits and recording them in a blank form. Think of this time as a grinding of your new perceptual sunglasses, you're learning to see what's on the plate in terms of food exchanges. When you can do that, you're ready to follow the structured meal plan you've picked out. If you like to eat, make it an adventure, explore ethnic restaurants and new recipes. Go slow. This is not your fad ten day wonder, it's forever. MONTHLY WEIGHT AND MONTHLY EXERCISE REPORTS Weight reports highlight progress with a graph and relate weight, eating style, food strategies and comments for each day of the month. Exercise reports are headlined by the Aerobics Capsule, which shows frequency of exercise and weekly aerobic point totals and detail weight, types of exercise, aerobic points, distances traveled and duration of exercises. LEANER GRAPHS The effects of your efforts on weight are most dramatically revealed in graphs. Scroll though years of diary examining 35 days at a time in detail. All the logged factors are plotted in a visual style that suggests your energies are directly responsible for the direction of that weight line. Get the big picture, a whole year on screen at once. Spot seasonal trends. Detect long term results from subtle behavior changes. ANOREXIA and CRASH DIETING Underweight conditions are detected and evaluated as health risks. You are invited to gauge your image of fatness against measures of health risk and the forces of depression and stress. LEANER promotes safe weight loss by displaying an alert message if more than ten pounds are lost in thirty days. The aim is long term lifestyle changes that encourage healthy eating and exercise as promoted by the National Institute of Health, the American Heart Association, and the American Dietetic Association. INDUSTRIAL STRENGTH LEANER goes to work for health organizations, weight control clinics and corporate employee programs. LEANER's Strategy Check List, a daily check off list of action plans for Personal Charts, is easily edited by you to reflect your methods. Chart information can be stored on individual floppies for privacy. Registered versions of LEANER ensure privacy by providing password control. Self-tests and health assessments can run as a program separate from the main program and Personal Chart information. So anyone can step up and play with their numbers, while the privacy of more serious users is protected. The PrintScrn key can be used to make a take home copy of the assessments. In fact, you can use your computer's screen printing function to put any LEANER display on paper. Handling groups of people is no problem with 20 charts/directory and virtually unlimited directory space. Use reports and graphs as take home motivators. Give Evaluation copies of LEANER to your clients. Contact MoonStone Software if you would like a version of LEANER designed to fit your needs.