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Tips For Improving Your Health

80% of reaching your goal (gaining lean muscle/losing fat) is proper nutrition, not just exercise.

High Quality Proteins

Protein calories have the highest stability - meaning they make you feel fuller and more satisfied. That's because the body burns these calories slower, for longer. Protein rebuilds damaged tissue and creates certain hormones and enzymes. Focus on high quality proteins (4 oz.) such as:

•Poultry - turkey, chicken, duck
•Beef - lean ground beef, sirloin, rib eye, flank, T-bone, round steak
•Fish - cod, salmon, mahi-mahi, tuna, trout, snapper, swordfish
•Pork - ham, chop
•Eggs, cottage cheese, soy milk, tofu

Low Glycemic Carbohydrates

Carbohydrates convert to glucose for accessible energy. These calories are burned first for fast, efficient energy. Carbs that are low on the glycemic index burn slower, so you feel satisfied longer. Low-GI carbs also lower cholesterol and reduce your risk for type-2 diabetes.

Fibrous Carbohydrates (1/2 to 1 cup)
•Asparagus •Bok choy •Broccoli •Cabbage •Carrots •Cauliflower •Celery •Eggplant •Green - beet, collard, mustard, turnip, kale •Okra •Onions/Peppers - red, green, yellow •Spinach •Water chestnuts •Zucchini •Cucumber •Alfalfa Sprouts •Mushrooms

Starchy carbohydrates (1/4 to ½ cup)
•Rice (non-enriched) - basmati, jasmine, long grain, brown •Potatoes - red russet, white boiled, sweet •Hummus •Squash•Corn •Lentils •Yams •Beans - navy, white, pinto, lima, kidney •Whole grains - pita, bagels, breads, tortillas •Oatmeal - whole oats, not instant •Plantains •Peas - green, black eyed, split

Basic Guidelines of
Productive Nutrition

•Eat small, frequent meals (5-6 per day). •Combine a lean protein with a complex carbohydrate and a vegetable at each 3 meals per day.
•Avoid sugars and saturated fats.
•Avoid fried foods.
•Drink plenty of water.
•Use quality supplements when quality foods are not available.

Everyday Tips
to Eat Healthy

•Breakfast is the most important meal of the day - you need to stoke the furnace.
•Limit your sugar intake to approximately 30 grams per day - about 6 grams per meal.
•Limit your fruit intake to the morning and have little or no fruit juice or milk (fructose and lactose) - they store in the liver, not in the muscles where you want it.
•Combine lean protein, a starchy carbohydrate, and a fibrous vegetable for at least three meals a day.
•4 oz of protein, ¼ to ½ cup of starchy carbohydrate, ½ to 1 cup of fibrous vegetables = one meal.
•Avoid a lot of starches after 4:00 PM.

How Much Water Should I Drink
Every Day?

Drink ½ your body weight in ounces of water per day. For example, a 120 pound woman would drink 60 ounces of water or eight glasses of water per day. Avoid a lot of starches after 4:00 PM.

Why Should I Eat At The Same Time
Every Day?

In doing this your body realizes when the next meal is coming and as a result it is less likely to store calories as fat. In addition, your body is less likely to hold on to current fat when it knows when the food is coming. Usually it will use stored body fat as energy due to the lack of need for storage.

My Eating Habits I'm Sorry To Admit Were Bad.
"Being a police officer I knew it was important to get myself back on track for not only work purposes but for my general well being. After sticking with Core Nutrition's plan as of July I was down to 224 pounds. I continue to maintain and haven't put any weight back on. I was able to do this while continuing to maintain my lean body mass and not break down any muscle. I couldn't be happier with my results. Not only is this plan effective, but it's convenient as well. If you stick to the program, you will see results. I want to thank the staff at Core Nutrition. They saved my life and I'll forever be grateful for that. "

-Brendan N New York Police Officer*

*results may vary from individual to individual


Stay updated, stay healthy.

Serving Suffolk County

Amityville, Babylon Village, Copiague, Deer Park, East Farmingdale, Lindenhurst, North Babylon, Oak Beach, West Babylon, West Gilgo, Wheatley Heights, Wyandanch, Asharoken, Centerport, Cold Spring Harbor, Commack, Dix Hills, East Northport, Eaton's Neck, Elwood, Fort Salonga, Greenlawn, Halesite, Huntington, Huntington Station, Lloyd Harbor, Melville, Northport, Bay Shore, Bayport , Bohemia, Brentwood, Brightwaters, Central Islip, Cherry Grove, Davis Park, East Islip, Great River, Hauppauge, Holbrook, Holtsville, Islandia, Islip, Islip Terrace, North Great River, Oakdale, Ocean Beach, Ronkonkoma, Sayville, West Islip, West Sayville, Belle Terre, Bellport, Blue Point, Brookhaven, Calverton, Center Moriches, Centereach, Coram, Gordon Heights, East Moriches, East Patchogue, Eastport, Farmingville, Holbrook, Holtsville, Lake Grove, Lake Ronkonkom, Manorville, Mastic Beach, Medford, Miller Place, Middle Island, Moriches, Mount Sinai, Old Field, Patchogue, Poquott, Port Jefferson, Port Jefferson Station, Ridge, Rocky Point, Selden, Setauket, Shirley, Shoreham, Sound Beach, Stony Brook, Upton, Yaphank, Commack, Fort Salonga, Hauppauge, Kings Park, Lake Ronkonkoma, Nesconset, Nissequogue, St. James, Smithtown

Serving Nassau County

Bayville, Bethpage, Brookville, East Norwich, Farmingdale, Glen Head, Greenvale, Hicksville, Jericho, Lattingtown, Locust Valley, Massapequa, Massapequa Park, Mill Neck, Old Bethpage, Old Brookville, Oyster Bay, Plainedge, Plainview, Syosset, Woodbury, Alden Manor, Atlantic Beach, Baldwin, Bellerose, Bellmore, Cedarhurst, East Meadow, East Rockaway, Elmont, Floral Park, Franklin Square, Freeport, Garden City, Gibson, Green Acres, Hempstead, Hempstead Gardens, Hewlett, Inwood, Island Park, Lakeview of Rockville Centre, Lakeview of West Hempstead, Lawrence, Levittown, Lynbrook, Malverne, Merrick, Munsey, New Cassel, New Hyde Park, North Woodmere, Oceanside, Old Westbury, Plandome, Point Lookout, Rockville Centre, Roosevelt, Roosevelt Field, Seaford, Uniondale, Valley Stream-North, Valley Stream-South, Wantagh, West Hempstead, Woodmere, Albertson, Baxter Estates, Carle Place, East Williston, Floral Park, Flower Hill, Port Washington, Roslyn, Garden City Park, Glenwood Landing, Great Neck, Greenvale, Herricks, Kensington, Kings Point, Manhasset, Manhasset Hills, Manorhaven, Munsey, New Cassel, New Hyde Park, Port Washington, Roslyn, Roslyn Heights, Russell Gardens, Saddle Rock, Sands Point, Sea Cliff, Searingtown, Stewart Manor, Westbury, Williston Park

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