emPower Fitness Studio
224 West 4th St. 2nd Floor
New York, NY 10014
212-691-5905
212-741-1296 (fax)
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2006 emPower Fitness Studio. All Rights Reserved
Nutrition

SUPPORTIVE NUTRITION FOR MAXIMIZING LEAN MUSCLE TISSUE AND BURNING STORED BODY FAT

  • Eat breakfast within 30 minutes of getting out of bed.

  • Then, eat a supportive meal every 3 to 3.5 hours.

  • A supportive meal consists of visually equal portions of a LEAN PROTEIN, a STARCHY CARB and a FIBROUS
    CARB.

  • Eat until you are satisfied, but NOT full. Soon your body will learn how much it needs to take in and you will start to be
    hungry within 3 to 3.5 hours after your last meal. Hint: Most restaurant meals have twice the number of calories you
    need in one sitting (especially in the Midwest and South).
  • If you feel the need to count calories, use the following daily caloric intake ESTIMATIONS: Multiply your weight (in
    pounds) by 13 (to lose weight), 15 (to maintain), or 17 (to gain).

  • If all else fails and you absolutely cannot get to a supportive meal within 3.5 hours, AT LEAST eat a serving of protein
    (worst case scenario: a ready-made protein shake).


                  AVOID simple sugars, white flour and processed foods.

Watch out for high fructose corn syrup (sugar on steroids); it is found in the most unexpected places, like yogurt and health
drinks.

 MINIMIZE Saturated Fats.                ELIMINATE Hydrogenated Fats.

  • If your goal weight requires the loss of more that 10% of your body weight, eliminate the STARCHY CARB from your
    last two meals each day.

  • Drink AT LEAST one ounce of water daily for every 2 pounds of body weight.

  • Supplement with 1 tablespoon of Flax Seed Oil (or Fish Oil) and a Multi-Vitamin and Mineral compound every morning.

  • Take one "cheat day" every week. Eat whatever you want. You may find that after about a week of supportive eating,
    eating a lot of unhealthy foods will make you feel uncomfortable or even ill. You may choose to eat supportively on your
    cheat day if this is the case.

                             Foods that emPower
MOST of the food you take in MOST of the time should come from the following list. When eaten as outlined on the first page,
these foods allow the body to maximize lean muscle while releasing and burning stored body fat. For greatest effect, one should
also follow a program of strength training and moderate cardiovascular exercise.
Put a copy of this list up on your refrigerator.
Fibrous Carbohydrates
Most Vegetables, including:
Spinach, Kale, Collard Greens, Spinach
Broccoli, Cauliflower, Brussels Sprouts
Green Beans, Asparagus, Celery (has negative calories)
Green and Red Peppers, Mushrooms (all types), Tomatoes, Onions, Cucumbers
Starchy Carbohydrates

BEST
Oatmeal (Old fashioned, unsweetened)
Beans, all types, Black-eyed peas
Slow cooked brown rice (long grain/basmati)
Lentils,  Barley  
White Potatoes, Red Potatoes
Carrots

GOOD
100% whole grain, unsweetened boxed cereals
100% whole grain cooked cereals
100% whole grain pastas (amaranth, quinoa, wheat, etc)
100% whole grain breads (100% whole wheat, rye, spelt,
etc)
100% Whole wheat pitas
100% Whole grain, unsweetened muffins
Quick brown rice
Quick oatmeal (unsweetened)

Simple Carbohydrates
These are simple sugars and
therefore should be limited
Lean Proteins and Dairy
Products

BEST
Chicken breast, Turkey breast,
Extra lean ground turkey
Ostrich, Buffalo/Bison/lean game
meats
Fish, Shellfish
Egg whites
Non fat cottage cheese
Top round steak (leanest cut of red
meat)
Protein powder supplements (whey,
casein, or combination)
Soy Milk, other soy-based products

GOOD
Flank steak, Extra Lean top sirloin,
Extra lean ground beef
Extra lean red meats, other
Low fat ground turkey
Non fat or 1% sour cream, cheese,
cream cheese, cottage cheese          
         
Non-fat or 1% low-fat, sugar free
yogurt
Whole eggs (1 whole egg to 3 egg
whites is a good ratio)
FATS
BEST
flaxseed oil
fish oil
fatty fish (salmon, trout, sardines)

GOOD
extra virgin olive oil & salad dressings
natural peanut butter
olives
avocado
nuts & seeds
reduced fat, reduced calorie salad dressings