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Burn the fat, feed the muscle.
The type of menu and caloric needs are customized for each goal and type of exercise for each athlete or every day person. Your age, body fat percentage, lifestyle, and activity level in your profession is unique. Includes an easy to follow custom meal plan and grocery shopping list for convenient, on-the-go results.
Bring your Encore Secrets to Success binder with you to all training appointments so that your trainer can see if you have made any substitutions, missed meals, slept poorly or need more encouragement. This allows us to precisely fine tune your program.
Book now to schedule a phone consultation online to receive a custom meal plan via email for you and your family to go shopping today.
Lean Bodybuilder -
The Lean Bodybuilder program combines higher protein, lower fat and higher daily calories
for the average person wanting to shed body fat, entry level or experienced bodybuilder.
This program has been designed using the cleanest (low in fats), highest quality foods possible
distributed between 5 to 6 meals each day to maintain a high metabolism. Protein sources
are provided by lean meats such as chicken, turkey, fish and generic protein shakes.
This program may be somewhat limited in variety but has been clinically proven to maintain
or increase lean muscle tissue
when combined with a regular exercise routine consisting of cardiovascular and resistance
exercises.
Mass Builder -
Designed with the hard-gainer in mind. The Mass Builder program provides meal plans and
foods that
yield higher carbohydrates and slightly higher fat to pack on the pounds where fast weight
gain is desired. This program has been designed to work in conjunction with a regular
weight training program to stimulate muscle tissue growth. Meal replacement shakes are
required for snack times to boost daily
calories and provide convenience over preparing foods. The animal protein sources for this
program come from chicken, turkey, fish and red meats.
Low Cholesterol Low Fat -
The average American diet consists of 510 mg of dietary cholesterol per day. The Low
Cholesterol program provides intake averages less than 120 mg per day for the seven-day
period. These menus contain plenty of fiber-rich foods including grains and vegetables
which will help in lowering LDL levels (bad cholesterol) and triglycerides. By combining a regular
exercise program with this program one can raise HDL (good cholesterol ) levels and prevent future
health problems. The primary source of proteins comes from fish and poultry. Meals are distributed
between 5 to 6 meals each day to boost metabolism.
Wheat Free – A small population have allergic reactions to foods that may contain wheat
products. Avoidance of wheat and wheat-containing foods is the first step in the treatment of
wheat allergy. However, because wheat is a staple food product, wheat elimination diets are
particularly difficult for a person and their family to maintain. The Wheat Free program is designed to provide balanced
diet rich in vitamins and minerals, low in fat, but with the absence of wheat by-products.
Each day contains at least 5 small but frequent meals to help increase metabolism.
Weight Loss - The Weight Loss program has been designed to yield fast results by
combining the cleanest (low in fats), highest quality foods possible distributed between
5 to 6 meals each day to boost metabolism. Protein sources are provided by lean meats
such as chicken, turkey and fish. This program may be somewhat limited in variety but
has been clinically proven to shed weight quickly when combined with a regular exercise
routine consisting of cardiovascular exercises to burn calories and resistance exercises
to maintain muscle tissue. The Weight Loss program is very popular amongst male and female
fitness enthusiasts to burn fat and maintain muscle.
Vegetarian - The Low Fat Vegetarian program provides 7 days of meal plans each
consisting of 5-6 meals each day. The macronutrient ratios average 65% carbohydrates,
15% protein and 20% fat for the seven day period. Protein sources are provided by tofu
and soy products, beans, peanuts and some diary in the form of cheese and milk (no eggs).
This program may be somewhat limited in variety but has been clinically proven to shed
weight quickly when combined with a regular exercise routine consisting of cardiovascular
exercises to burn calories and resistance exercises to maintain muscle tissue. The Low Fat
Vegetarian program is very popular amongst active male and female adult to burn fat and maintain muscle.
Performance - The performance menus provide high quality whole grain and vegetable
foods for optimum performance needs. The average macronutrient ratio for the 7-day period
is 60% carbohydrates, 20% protein and 20% fat. The program also offer a daily average
intake of 40 grams of dietary fiber. High fiber levels will minimize body fat storage
and stabilize glucose thus stabilizing blood sugar levels within the body to maximize sustained energy levels.
Vegan - These menus are for the strict vegetarian or vegan. They include NO animal
products. These menus ensure over 800 milligrams of calcium per day, a mineral that is
hard to get for vegans. They also contain plenty of fiber and at least 72% of the RDI for
Iron for the week’s average. The higher calorie
levels contain all of the recommended Iron for the day. These menus contain plenty of healthy soy also.
Mature Women - These menus are geared toward the older woman going through menopause.
At this time in a woman’s life, diet is especially important to health and well being.
These menus meet the needs of these women. These Mature Women menus include good sources
of fiber, are low in fat (24% fat), high in calcium and moderate in sodium. They contain
Soy products, which are believed to help fight symptoms of menopause as well, as decrease
the risk for certain cancers and help protect against heart disease.
Low Carb - These menus are low-carb (about 40% carbs) but still contain all of the
essential nutrients. These menus are not, “no carb”, but contain enough for good health
and a healthy, successful weight loss. The carbs that are included are concentrated high
fiber products. Also included in these menus are “Balance Bars” that are 40% carb, 30%
protein and 30% fat. These Meal Bars make for easy but nutritious meals and fit right into
these menus! These Bars also include a great source of soy protein.
Heart Healthy - These menus are definitely Heart Healthy. They are all low-sodium
(below 2400 mg sodium for each day), they contain plenty of fiber and contain NO red meat.
These menus are low in fat, especially saturated fat, and higher in unsaturated fats,
polyunsaturated and monounsaturated, the
“heart healthy” fats. These menus are also low in cholesterol with no more than 200 mg
per day. Also included in these menus are soy foods. Soy foods can help protect against
heart disease by helping to reduce cholesterol levels.
Stroke Prevention / Recovery - The Stroke Program follow the ideas of the “DASH Diet”
(Dietary Approaches to Stop Hypertension), a set of dietary guidelines designed for those
with high blood pressure but also a heart-healthy eating plan. Recent research found that the DASH Diet, which
may help lower blood pressure, might also reduce levels of homocysteine, a possible risk
factor for heart disease and stroke. The Dash Diet is rich in low-fat dairy foods, fruits,
and vegetables as well as low in saturated fat and total fat. This eating plan is rich in
minerals that may help to lower blood pressure, especially calcium, potassium and magnesium.
These program are also jam packed with vitamin C. A growing body of evidence suggests that
people who eat plenty of fruits and vegetables daily to meet their vitamin C requirements
have healthier blood pressure levels than those who don’t. These Program contain loads of
fruits and vegetables, which allows for a moderate intake of sodium since these foods are
so much lower in sodium than many other foods. Sodium continues to be a controversial issue
when it comes to high blood pressure but it is always good general nutritional advice to follow a diet lower in sodium.
Stable Blood Sugar - Blood sugar or glucose is the body’s main source of energy and
is formed when any type of carbohydrate is digested. Keeping blood sugar levels stable or
level throughout the day is vital to people with diabetes to help protect them from developing
diabetic complications down the road. It is also imperative for people with diabetes to help
protect them from developing diabetic complications down the road. It is also imperative for
people with hypoglycemia to help keep them feeling their best all day long. Tight control of
blood sugar levels can also help you avoid hunger throughout the day. It is dips in your
blood sugar levels that bring on those feelings of intense hunger. The Stable Blood Sugar
Program are meant to help people keep their blood sugar levels as stable as possible throughout
the entire day. The Program incorporate six meals everyday to help minimize dips in blood sugar
levels. They are packed with good nutrition including fiber, healthy fats, flaxseed & chromium
that all play
an important role in stabilizing blood sugar levels. If you have type 1 or type 2 diabetes,
check with your physician before following any type of meal plan. Meal planning for diabetics
should be individualized and based on individual nutritional goals as well as medications.
Heart Disease Program - Foods that you choose strongly influence the health of your
heart so better dietary habits can greatly reduce your risk for heart disease. These menus
are for people who want to be health conscious and heart healthy. These menus follow the
guidelines set by the American Heart Association to help reduce your risk of heart disease.
They are jam-packed with fruits, vegetables, a variety of whole-grain products, and “good” fats.
The menus are rich in foods that contain soluble fibers as well as omega-3 fatty acids such as
fatty fish, nuts and flaxseed, which all help to lower cholesterol and protect our heart health.
This heart healthy diet is high in B vitamins including B6 and folate, which
may help to lower levels of a substance called homocysteine in the blood. High levels of
homocysteine are a clear risk factor for heart disease. Other heart healthy substances
included in these menus are phytochemicals such as isoflavones found in legumes such as
soybeans; lycopene found in produce such
as tomatoes; indoles found in cruciferous vegetables such as broccoli, polyphenols present
in green or black tea; and betacarotene found in orange and yellow produce. Drink up your
tea with these menus- current research finds that drinking tea regularly may protect arteries
from plaque build-up. The foods contained in these menus increase your intake of not only
phytochemicals but also antioxidants, which also can help to protect you from certain health
problems such as heart disease.
Breast Cancer - These menus are for women who are serious about taking preventative
steps to lower their risk for breast cancer. These menus are predominantly plant-based; are
low in saturated fats yet moderate in unsaturated fats (the healthy fats); rich in calcium
and moderate in sugar and sodium.
These program are high in fiber and whole-grains, which may help to fight breast cancer by
lowering levels of estrogen in the body. These menus include good sources of unsaturated
fats, specifically monounsaturated fats and Omega-3 fatty acids in the form of fish, flaxseed,
and nuts, which also may help fight breast cancer. The Breast Cancer Program are jam packed
with foods that contain phytochemicals, which may have a preventative effect against certain
diseases including
breast cancer. Phytochemicals include indoles in cruciferous vegetables such as broccoli and
cauliflower, polyphenols present in green or black tea, lycopene in red colored produce,
beta-carotene in orange and yellow produce and isoflavones in legumes such as soybeans. The
foods contained in these
menus increase your intake of not only phytochemicals but also antioxidants, which also can
help to protect you from certain health problems such as breast cancer. These menus provide
antioxidants through a large variety of colorful fruits and vegetables.
Bone Health - Maximum bone loss occurs as early as the mid thirties. After that we begin
to slowly lose bone density and/or bone strength. The “Bone Health” Program are on the cutting-edge
of current research being done in the areas of bone strength and the prevention of osteoporosis.
The nutritional
goals in maximizing bone mass and minimizing bone loss include adequate intakes of calcium,
vitamin D, magnesium, phosphorus, vitamin C, vitamin A, manganese, copper, iron, zinc
and unsaturated fatty acids. These menus include foods such as dairy products, fruits,
vegetables, whole-grains, nuts
and meats that are rich in all of these essential nutrients. Other important nutritional
bone health goals
that these Program include are limited amounts of sodium, limited amounts of caffeine and
an adequate
intake of protein. Ongoing studies are linking vitamin K and vitamin B12 to the prevention
of hip fractures and to the strengthening of bones. These menus include foods such as dark
green leafy vegetables, whole grains, dairy foods, fish, beef, and eggs that are rich in
both these important vitamins. In addition, these menus include isoflavones from soy foods,
which are believed to help prevent osteoporosis and benefit bone health. Soyfoods and flaxseed
are also excellent sources of phytoestrogens. Phytoestrogens are known as plant chemicals and
have been shown to either directly or indirectly impact bone turnover.
Cancer Smart - The Cancer Smart Program are for people who are serious about taking
preventative steps in the area of nutrition to help lower their risk for cancer. These menus
contain loads of plant-based foods; are low in saturated fats yet moderate in unsaturated fats
(the healthy fats); rich in calcium and moderate in sugar and sodium. These program are full
of fruit and vegetables, which according to the American Institute for Cancer Research (AICR)
are rich in substances that help reduce the risk of cancer,
heart disease and other chronic diseases like diabetes. Eating a wide variety of fruits and
vegetables is important because certain types of phytochemicals are found only in specific
kinds of fruits and vegetables. Phytochemicals are “plant-chemicals” that have disease-fighting
properties and may help rid the body of carcinogens. For example, carotenoids, a group of
antioxidants found in tomatoes, watermelon and sweet potatoes are believed to enhance immunity
and heart health as well as play an anticancer role. Another type, lycopene, is linked to
reduced risk of prostate and breast cancer. These program are also high in fiber and whole-grains
and contain soyfoods, which may help to fight some forms of cancer. They also include good sources
of unsaturated fats, specifically monounsaturated
fats and Omega-3 fatty acids in the form of fish, flaxseed, and nuts, which also may help
fight certain types of cancer. Consuming a diet high in fruits and vegetables ensures a
diet that is full of important antioxidants such as vitamin C, E and A (in the form of
beta-carotene). Antioxidants are also important in helping your body to prevent the DNA
damage that can cause cancer.
Hi to Low Glycemic Program - The glycemic index is a helpful tool that measures
how fast a food, that contains carbohydrates, will raise your blood sugar. The values
on the glycemic index chart are based on pure glucose. Glucose is a carbohydrate that
absorbs very quickly into the body, which makes it a good base to compare other foods
to. Glucose is given the value of 100 and all other foods are compared to that number.
Italian Feast - If it’s Italian food you love than these menus are for you! Enjoy
your favorite Italian foods while still complying with your weight management goals!
These menus follow the popular 40-30-30 ratio combination of carbs, protein, and fat
and include popular Italian dishes such as whole wheat spaghetti, chicken marsala,
pastrami wraps and more. The menus are low in carbohydrates (about 40%), moderate in fat
(30%) and higher in protein (30%) to help put you in the zone
and manage your weight effectively.
Mexican Fiesta - Ole! With the help of these menus you can now enjoy your
favorite Mexican dishes and still comply with your weight management goals. These menus
combine tasty Mexican foods with the popular 40-30-30 ratio combination of carbs, protein
and fat. The menus are low in carbohydrates (about 40%), moderate in fat (30%) and higher
in protein (30%) to help put you in the zone and manage your
weight effectively.
Lactose Intolerant - Lactose intolerance is caused by the deficiency of lactase,
a digestive enzyme. The job of lactase is to break down lactose, the milk sugar found
in dairy products. When lactose is not broken down it can result in uncomfortable
gastrointestinal symptoms. People can have different degrees of lactose intolerance.
It is advisable to consult with your physician to confirm a diagnosis and to determine
your personal degree of intolerance. Many people can tolerate some dairy, depending
on its form. The Lactose Intolerant Program are meant for the person with moderate
lactose intolerance. These menus eliminate most foods that contain lactose and replace
them with other foods that continue to supply the important nutrients that dairy
products contain such as calcium. In addition, they are designed to yield effective
results by combining healthy foods that are distributed between 6 meals per day to
help boost your metabolism and keep you satisfied. The Program contain yogurt, which
is a dairy product but is well-tolerated by the majority of lactose intolerant people.
Many types of yogurt contain “active-live cultures”, which help to digest some of the
lactose, making it easier to tolerate
Organic (Low Carbohydrate) - One of the newest trends, according to industry
polls, is an organic diet. Foods that carry the “USDA Organic” seal certify that they
have been grown and processed according to strict criteria. Specifically they are free
of pesticides, synthetic fertilizers, growth
hormones and genetically-engineered substances. However, this doesn’t mean they are
completely pesticide-free. A few synthetic and botanical pesticides are still allowed.
The Organic Program will help you to meet your organic goals, whether you are a beginner
or a pro at this style of eating. These program incorporate nationally recognized brands
of packaged organic foods. As far as produce it is up to the user of these program to
ensure they purchase organically grown produce in their local supermarket. They are
designed to yield effective results by combining healthy organic foods that are distributed
between 6 meals per day to help boost your metabolism and keep you satisfied.
Organic (Low Fat) - These program utilize the same organic food types as the Organic
Low Carb program but the menus are balanced to a lower fat ratio of 20%.
Gluten-Free (Low Fat) - Celiac disease affects as many as 2 million Americans.
These people are unable to tolerate the protein gluten, which is found in wheat, rye
and barley. There is only one treatment for celiac disease and that is strict adherence
to a gluten-free diet for life. Learning and following a gluten-free diet are not easy
tasks. People with celiac disease need help in getting started in managing their
diets and their lives. The Gluten-Free Program can be one tool to help you get started.
These program are full of simple meal ideas that are completely gluten-free. They
incorporate foods that are naturally free of gluten as well as specialized foods that
are produced without gluten. These program can act as a learning tool. However, they
should not substitute a visit to a physician and a dietitian specializing in this condition.
Instead, these program should be used as a complement to their instruction. If you
suspect celiac disease, it is extremely important that you are properly diagnosed
before beginning a gluten-free diet.
Kosher (Low Fat) - The Kosher program, as with our original Weight Loss program,
has been designed to yield effective results by combining healthy foods that are distributed
between 6 meals per day to help boost your metabolism and keep you satisfied. They are packed
with good nutrition Kosher guidelines have been implemented within these program. However, to
ensure a total Kosher diet, the user of
these program is advised to check all food labels for proper Kosher symbols. In addition, when
meal planning, all other Kosher laws and practices must be followed. help prevent certain
diseases such as cancer.
On-The-Go Program - Are you one of those people who never eat right because you
are always “on-the-go”? Do you lack a healthy diet because of your busy lifestyle?
Look no further! The On-The-Go Program are exactly what you need to continue your
busy lifestyle AND eat a healthy diet. These Program provide you with all types of
ideas of how you can still eat healthy even though you feel you never have the time.
They incorporate whole foods as well as some healthy fast food restaurant meals. No
matter how busy you are a healthy diet is vital to good health and increased energy.
Don’t let your busy lifestyle take the place of good nutrition. You can have both
by using the On-The-Go Program.
Teen Scene Program - Is getting your teenager to eat a healthy, well-balanced
diet an everyday challenge? During the teen years, good nutrition plays a vital role
in proper growth and development as well as eating habits later in life. Now is the
time to teach your teen good eating habits that will last a
lifetime. The Teen Scene Program will help guide you through feeding your teenager a
healthy diet that you can BOTH agree on. The Teen Scene Program will ensure your
teenager is receiving all of the essential nutrients they need for proper growth
and development through these crucial years. These
Program include what all teenagers need: plenty of calcium, iron, calories, protein,
carbohydrates, fiber, zinc, as well as other essential nutrients. These Program are
formed around a healthy diet for teens that includes four or more servings of dairy
per day; four to six ounces of lean meat per day, fish, poultry or dried beans per
day; three servings of vegetables; two servings of fruit and at least six servings of grain products per day.
Low Carbohydrate All American -
Hurray for the red, white and blue! Are you an all American who loves your native
foods! Enjoy those all American foods that you love while continuing to follow
your weight management goals. These menus follow the popular 40-30-30 ratio combination
of carbs, protein, and fat and include meals such as BBQ chicken, hamburger in a pita
& popular breakfast meals. The menus are low in carbohydrates (about 40%), moderate
in fat (30%) and higher in protein (30%)to help put you in the zone and manage your weight effectively.
Low Carbohydrate Fast Food - On the go all the time, always in a hurry and
not sure what to eat when you stop at fast food restaurants? These menus will guide
you to making better choices that will help you comply with your weight management
goals. They combine fast food choices from Wendy’s, McDonald’s, Burger King and
Subway restaurants with the popular 40-30-30 ratio The closer a food is to the value
of 100, the faster it will be absorbed into your bloodstream and the faster the body
will use it up. The lower the number is the slower it is absorbed into your bloodstream.
The glycemic index only applies to foods that contain carbohydrates. That includes
every food group except the meat and fat group. The Hi to Low Glycemic Program incorporates
hi glycemic foods in the morning and afternoon for high energy and winds you down
with low glycemic foods in the late afternoon and through the evening hours when you are less active.
Low Glycemic Program –
The Low Glycemic Program do all the figuring for you. Following these menus
helps you follow a diet that contains low glycemic foods. Most of the foods contained
in these menus have a glycemic index of around 50 or less. Following a diet full of
lower glycemic foods can help keep your blood sugar level from falling too rapidly.
Low glycemic foods do not cause your body to release as much insulin into your bloodstream
and as a result are broken down over a longer period of time. The result is a longer, steadier
release of energy, helping you to feel more alert and energetic
through your day. By following these menus you will also be less likely to binge eat because
your blood sugar levels are in balance.
Energy Booster –
Do you feel like you struggle to get out of bed in the morning, feel tired after lunch
and barely make it through the evening without falling asleep on the couch? Do you
feel just plain worn-out? Then maybe the Energy Booster Program is just what you need.
The Energy Booster Program ensures that you eat high-energy, healthy foods all day
long to help you fight fatigue and help get you through your busy day with vigor.
The Program incorporate quick delicious energy boosting smoothies during the least
energetic parts of your day. Don’t let your diet be the culprit of lost motivation!
Use the Energy Booster Program to turn your day around!
Healthy Aging Program –
By the time most people reach the age of 50 or 60 they tend to accept the negative
effects of aging as a fact of life that they have little or no control over. However,
there are some factors that people DO have control over and one of those is their
nutritional intake. There is a large body of evidence that suggests that there are
positive effects we can have on aging that deal directly with the foods we eat. The
good news is that good nutrition incorporated into our lifestyle can help improve energy level,
heart function, blood pressure, bone density, and bowel function as well as help
keep weight in a healthy range and as we age it is important to concentrate on spending
calories wisely, consuming enough protein and calcium, as well as maintaining your
intake of vitamin D, iron, vitamin A, folate, vitamin B12, vitamin B6 and zinc.
Drinking plenty of fluids including water can help battle the changes that occur
with aging and fluid intake. The Healthy Aging Program ensure that you receive all
of the proper nutrition necessary to help make aging a healthy time of your life.
"Based on my professional experience and qualifications I find these menus provide a nutritious and well balanced diet for individuals concerned with weight control and overall health. An added benefit to these menus is that they are tailored to individual diet preferences." Diane D. Spindler PhD, ND, CTN, MS, BS, MT
Dr. Diane Spindler is a Licensed and Certified Traditional Naturopath with a PhD in Nutrition. Her specialties are Blood Chemistry, Hormones, Immune, Neurotransmitter, and Allergy Analysis, Metabolic Balancing, Kinesiology and Iridology. Diane is a doctor that helps people heal themselves.
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"As the Registered Dietitian, I have completed a thorough nutritional assessment of these menu templates. I have evaluated all caloric levels, macronutrients and micronutrients available. As a registered dietitian I deem and approve these templates to be consistent with guidelines that result in safe and healthy weight loss without dangerous supplements." Kimberly A. Tessmer, R.D., L.D.
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This program or products are not intended to replace the expert advice of a
medical practitioner and are not designed to treat diseases of any kind. Users
of this program or products assume all risk. Encore Personal Training LLC & Lifestyles
Technologies, Inc., its owners, licensees, instructors and employees or any related
parties assume no liability of any kind.
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