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Core Essentials
Web site designed & hosted by Michael Sylvester © 2013 at Homestead™
Below are some articles on nutrition and a diet that allows YOU to choose the foods you like
from the 6 major food groups.
The dietary exchange lists consist of 6 categories of food such as STARCH/BREAD; MEAT & MEAT SUBSTITUTES; VEGETABLE; FRUIT; MILK; AND FAT. These lists enable you to choose from a variety of foods on each list as opposed to being limited to a rigid diet. Each category or list consists of foods that are
appoximately equal in caloric value.
Before you start designing your daily diets, you first need to determine your caloric needs. You may want to consult a Registered Dietitian (www.MyHealthAdvisor.com) to determine your caloric needs.
This is the diet that puts YOU in control, you choose what you eat. This is the dietary plan that I put my clients on.
Once you've determined your caloric needs (preferably from a Registered Dietitian), you can use the worksheet. I have provided a sample
for 1,400 calories.
Once you've determined your caloric needs (preferably from a Registered Dietitian), you can use the worksheet. I have provided a sample
for 1,600 calories.
Once you've determined your caloric needs (preferably from a Registered Dietitian), you can use the worksheet. I have provided a sample
for 1,800 calories.
Once you've determined your caloric needs (preferably from a Registered Dietitian), you can use the worksheet.
I have provided a sample for 2,500 calories.
This Worksheet is designed for medium fat choices.
Once you've determined your caloric needs (preferably from a Registered Dietitian), you can use the worksheet.
I have provided a sample for 2,500 calories.
This Worksheet is designed for Lean Meat choices.
Read these suggestions before you start the Dietary Exchange List Diet above.
A lot of helpful hints.
I attended a lecture at Natick Labs (in Massachusetts) in 2002. It turned out to be a debate against Dr. Barry Sears, author of "Enter the Zone", and a
Captain in the army.
The Captain dismissed many of the claims in Dr. Sears talks about in his book.
Although he had good points, many studies, today, have substantiated Dr. Sears' original claims.
Did you know that where you store fat dictates how successful you will be on a low-carbohydrate diet?
This is a summary of a study that Children's Hospital conducted and was published in the Journal of the American Medical Association (JAMA).
My friends (Michael Leidig, R.D. & Margaret Lovesky, R.D.) were proud to be part of this research study.
NO SNEAK PREVIEW
Registered Dietitian
Michael Mansueto Leidig is a Registered Dietitian and Certified Personal Trainer specializing in weight management, cardiovascular health, and sports nutrition. He is the founder of Nutrition & Fitness Advisors—a nutrition and fitness consulting practice—and Clinical Director of the Center for Youth Wellness--an adolescent weight management program at Floating Hospital for Children at Tufts Medical Center.
Michael has worked in the nutrition and fitness field since 1998 creating group nutrition programs and counseling and/or training individuals in clinic, research, health club and private practice settings including: Boston Medical Center, Tufts Medical Center/Floating Hospital for Children, Children’s Hospital Boston, The Sports Club/LA, Boston Sports Clubs, and Beacon Hill Athletic Clubs.
Michael is a nationally recognized speaker on weight management and the glycemic index. He has made television / radio appearances and co-authored book chapters and journal articles. Michael received his BS in Human Nutrition and Dietetics from Colorado State University in 1998. Currently, he is enrolled in the Masters of Administrative Studies program at Boston College. He received his American Council on Exercise Certified Personal Trainer Certification in 1998 and his RD in 2000. He was awarded the Recognized Young Dietitian of the Year in 2007 by the American Dietetic Association.
Since 2000 Michael has worked with adults, adolescents, and children offering the latest research-based nutrition advice in a convenient, enjoyable way. Michael guides clients through all phases of the change process including discovery, planning, and implementation. His method is not based upon deprivation—but upon knowledge, motivation, action, and attention to the moment. Michael believes that “making the commitment to healthfully nourishing yourself is a great step towards being and feeling your best.”
SERVICES OFFERED
Initial Assessment & Consultation
The Initial Assessment & Consultation provides the nutritional foundation for feeling and performing your best. Michael spends approximately 1 hour on assessment, food record analysis, and tailored eating plan design. Then with you, spends another hour in consultation to review the analysis, answer questions, and set goals to implement the eating plan. By the end of the Initial Assessment & Consultation, clients will:
• Determine the optimal balance of carbohydrate, protein, and fat to eat throughout the day to maximize energy levels, improve exercise performance, and lessen hunger.
• Understand the number of calories needed to achieve an optimal weight—whether that is to lose, maintain, or gain (through increased muscle mass).
• Identify ways to improve the quality of meals and snacks.
Cost: $140.
Follow-up Consultations
Follow-up consultations further increase your potential for long-term success as well as to tweak your eating plan for optimal performance. This service focuses upon the continued planning, implementation, and monitoring of dietary changes. These 30-minute sessions are tailored to clients’ individual needs as they seek guidance and accountability on their path to a more healthful lifestyle.
Single: $70
3-pack: $200 (5% savings)
5-pack: $325 (7% savings)
10-pack: $600 (14% savings)
Contact Information
If you are interested in exploring how Michael can design an optimal eating plan to meet your specific needs, please contact him to arrange a conversation:
• 617-240-4772 CLICK HERE to take the "Diet vs. Exercise for Weight Loss" Quiz.
Core Essentials is proud to be affiliated with Michael Mansueto Leidig.
I met Michael many years ago and was so impressed with his credentials and compassion with his clients, I asked him to offer his nutritional services to my clients, he graciously agreed.
The above articles are provided by Core Essentials.
If Your Goal is Weight Loss, you Need to talk to Michael Leidig.
Many of my clients ask me if I have a list of snacks I recommend that contain protein and healthy fats. Research has shown that protein and healthy fats can stave off hunger. Let's face it, if you are hungry, you will not be successful in your weight loss efforts.
Please click on the link (to the left) to see the list of healthy snacks.
Buyer Beware--
Some Protein Powders
and Protein Drinks
Contain Heavy Metals
Scroll to bottom
for details!.
Buyer Beware of Protein Drinks
and Protein Powders
Many commercial protein powders and RTD's (Ready to Drink) protein shakes contain potentially harmful heavy metals. Some of the contaminents contain arsenic, cadmium, lead and mercury.
This article (which appeared in Consumer Reports in July, 2010) exposes the truth about the potential dangers of some of these RTD's and Powders.
This article also gives food alternatives that are high in protein.
If you are one of the many who has to have a protein drink, I recommend "Jay Robb" brand. They have been tested from an outside lab and meet the standards of the USP (U.S. Pharmacopeia), a federally recognized authority that sets voluntary standards for health products. "Jay Robb" products are only sweetened with Stevia, a natural sweetener and if used in small amounts, is a much safer alternative than other sweeteners on the market.
Click on the link below to visit Jay Robb Products.
