Now is always the perfect time to reflect on our health. The question is, do we want to look for a miracle machine, a magic pill, or the latest diet book that’s being hyped this year? Or do we want to do things the right way?

And what is the right way? Actually, it’s simple: eat right and exercise. The biggest problem out there is the “do it myself” attitude. We have probably all been brainwashed by TV, magazines, diet books, and fitness centers into believing that all we need to do is purchase their products and then just do it ourselves. But after we fall prey to these seemingly simple fixes, where’s the accountability? Who helps us over the rough spots? No one.

It all falls on you. Books and products don’t give you personalized attention needed to help develop good habits and break through stubborn plateaus (stagnant periods).

Core Nutrition 101 is a hands-on company that helps you to learn how to eat right, read labels, choose productively, and exercise properly according to your lifestyle and fitness level. How do we do it? By tracking your FAT loss (not weight loss) through body fat analysis and by adjusting your caloric intake regularly. We calibrate your body’s composition (tell you your body fat %) bi-monthly and adjust your calories by measuring and packaging your food for you.

Remember, it takes 30 days to make or break a habit! Allow us to take the confusion out of nutrition by providing your group or company with a seminar on productive nutrition, proper exercise, and the benefits of eating healthy in the workplace. Dieting is NOT restricting calories and spending endless hours on your favorite cardio equipment; rather dieting is purposeful nutrition (eating with a purpose) achieved by combining real foods and frequent meals to raise your metabolism and release fat storage.

If you would like to set up a consultation for yourself or a company please contact Alex Dunn at (516) 852-9240 or via email:

Making wise food choices is an important element in a healthy lifestyle. Exercise incorporated with a low fat, high fiber, low calorie diet also helps you maintain your proper body weight. The Core Nutrition 101 program takes the guess work of proper nutrition out of your hands and into ours. Our meals consist of a fibrous CARB (slows sugar release), low glycemic CARB (provides energy for the body), and protein (repairs muscle and building blocks for body) to help maintain a high metabolism, to burn fat, and increase energy. Core Nutrition 101 program was started to take the confusion out of eating right and place you on the fast track to losing excess body fat while building lean muscle tissue. Everyone knows that there’s no magic pill or shortcut to help you achieve your goals. The ONLY two things that are guaranteed to work are:

  • Eating right (Productive Nutrition)
  • Exercise

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.

And that’s it! That’s the magic! Simply follow the above guidelines and you will find the secret potion of weight loss! Why Choose Us?

  • We are less expensive and time consuming than preparing the meals at home.
  • Prepackaged meals ensure proper nutrition and portion size while avoiding the “surfing the fridge” or “biggie sizing it” phenomenon.
  • There are no monthly dues or points program to follow.
  • Meals are delivered fresh with no preservatives added.
  • Catered meals are tailored to your fitness goals.

No cooking, shopping or cleaning involved! The Benefits of the Core Nutrition 101 Program

  • A complimentary fitness consultation with a certified personal trainer
  • Bi-monthly calibration sessions that track and monitor your progress
  • Nutritional information for healthy eating to supplement your program
  • Nutritional meals to ensure proper portion size and selection of food

Common Problem 80% of reaching your goal (gaining lean muscle/ losing fat) is proper nutrition, not just exercise. As trainers, the biggest obstacle we encounter is the nutrition of our clients. Here are some things we hear from you and sympathize with:

  • “I don’t have time to prepare all those meals.”
  • “My family doesn’t want to eat what I NEED to eat.”
  • “Good food costs too much and spoils too easily.”

The road to healthy eating is littered with frustration! Your Solution Let us remove the hassle and confusion by selecting and packaging the meals for you! Developed by trainers and prepared by chefs, these meals are personally prepared and made available each week. Let Core Nutrition 101 help you lose weight and feel great!!  

Nutrition Plans Offered

6 Day Plan

  • Includes3- 4 full meals per day (excluding breakfast) for the entire week. This is recommended for the first two weeks of the program because it takes 14 days to go from a fat storer to a fat burner. Cheating means you start over. Body fat analysis and nutritional consultation are included.

5 Day Plan (Food for the work-week)

  • Includes3- 4 full meals (excluding breakfast) for every day of the work-week. Use the weekends to go out and stray from the nutrition plan. Body fat analysis and nutritional consultation are included.

Company Lunch Programs

  • For those just wanting a healthy lunch, we prepare and deliver the food directly to you at your workplace. Contact Alex for more information.

Nutrition Consultation

  • We go over goal setting, body fat analysis, and determine your caloric intake. We also help you create a menu for yourself and advice on proper combinations of foods for your lifestyle.

Points to Remember

  • Limit your sugar intake to approximately 30 grams per day―about 6 grams per meal.
  • It takes 14 days to convert from being a fat storer to a fat burner. No cheat days during the first two weeks or you will need to start over.
  • Breakfast is the most important meal of the day―you need to stoke the furnace.
  • 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.
  • If it grows in the ground or you have to kill it to eat it, your body can process it. If you cannot pronounce the ingredients on the label or if it has a shelf life of half the millennia, your body might have difficulty breaking it down.
  • 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.
  • 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.
  • Follow the program specifically designed for your body and lifestyle. Don’t worry about what worked for others; they are not you nor do they lead your life. Together we will find out what is working and what isn’t working.
  • Try to eat at the same time each day (for example 9:00 AM, 12:00 PM, 3:00 PM, and 6:00 PM). 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.
  • Stick to the plan. It is unlikely you’re starving. Very few of us actually experience true starvation which starts in the mouth and throat―not the stomach.
  • Reminder and warning: It takes 30 days to make or break a habit. The first two weeks your body will not appreciate the changes you’re making. Your body likes the way things are and loves to store calories for use at a later date. If you’re used to eating big meals at dinner and consuming little during the day, your body will continue to not be hungry in the daytime and will tell you to keep eating after your meal at night. Perhaps you’re used to eating poor calories, so the same will happen―your stomach sends your brain a signal stating that what you’re doing is not enough. It needs junk food. This is far from the truth. There are enough calories in the Healthy Lifestyles meals to carry you through to the next meal. Remember it’s only 3 hours between each meal, and for you to succeed in our program, you must develop this new pattern. Sugar is the same way: if your body is full of breads, sweets, and pastas it will crave sugar. Similar to cigarettes and caffeine, what happens when you quit them “cold turkey”? Why your body freaks out, telling you all sorts of lies to get you to stay on the old path. So stay the course. After 2 weeks the body tends to follow a new pattern and your body will actually prefer good calories over poor calories. You’ll see after your first cheat day―your body will let you know it doesn’t appreciate the change backward. (I love McDonalds french fries so I eat fries on my cheat days … and without fail, I get sick every cheat day when I eat them, yet my brain tells me to get them because it remembers that they tasted good before!).

Suggested Foods Sheet

Proteins (4 ounces)

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

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

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

What is Body Fat? How Does Excess Body Fat Affect Me?

  • Body fat is stored energy.
  • When a man measures higher than 20% body fat and a woman over 25%, he/she is considered obese.
  • The higher the amount of body fat, the higher the risk of serious illness such as heart attack and stroke.
  • A sedentary lifestyle and/or an unhealthy diet lead to excessive body fat as well as the loss of muscle tissue, a necessary element for metabolism.

Why Measure Body Fat? Won’t My Scale Tell Me The Same Thing?

  • Because your body fat amount cannot be detected by appearance, it is important to monitor body fat levels.
  • Scales are not a good measure for health.
  • Losing weight should not be your goal; losing body fat should be the goal.
  • Would you rather look great at 137 lbs. or lousy with poor health at 120 lbs?
  • The only place to burn a calorie is in the muscle cell; the more muscle you have the more efficiently you’re able to burn calories.
  • Dieting/eating improperly will cause the body to break down muscle tissue, allowing you to store more calories (fat) and burn calories less efficiently.

  • Measuring the body fat levels under the skin tissue allows you to see whether what you’re doing is working or counterproductive.

  • Remember all diets work! Your body will adapt to whatever program you are doing if you stay on it long enough.

What does 25/15 Mean?

When we say 25/15 we are talking about pounds of fat. In most cases, 25 pounds of overall fat weight is a desirable number for most women and 15 pounds is desirable for men. While this is just an estimate, it gives you an initial goal to shoot for. If you reach your determined goal by using caliper readings (accurate measure of body fat), NOT scale readings and determine that you are carrying 25/ 15 pounds of overall body fat, then you should be very pleased with your appearance.