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Success Stars in the Kitchen


Core Nutrition Manual

“The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.”
-Thomas Edison

There are seven major classes of nutrients: carbohydrates, fats, fiber, minerals, protein, vitamins, and water. These nutrient classes can be categorized as either macronutrients (needed in relatively large amounts) or micronutrients (needed in smaller quantities).

The macronutrients are carbohydrates, fats, fiber, proteins, and water. The micronutrients are minerals and vitamins. The macronutrients (excluding fiber and water) provide energy, which is measured in Joules or kilocalories (often called "Calories" and written with a capital C to distinguish them from gram calories).

Carbohydrates and proteins provide 17 kJ (4 kcal) of energy per gram, while fats provide 37 kJ (9 kcal) per gram. Vitamins, minerals, fiber, and water do not provide energy, but are necessary for other reasons.

Molecules of carbohydrates and fats consist of carbon, hydrogen, and oxygen atoms. Carbohydrates range from simple monosaccharides (glucose, fructose, galactose) to complex polysaccharides (starch). Fats are triglycerides, made of various fatty acid monomers bound to glycerol. Some fatty acids, but not all, are essential in the diet: they cannot be synthesized in the body. Protein molecules contain nitrogen atoms in addition to the elements of carbohydrates and fats.

The nitrogen-containing monomers of protein are amino acids, and they include some essential amino acids. They fulfill many roles other than energy metabolism; and when they are used as fuel, getting rid of the nitrogen places a burden on the kidneys. Other micronutrients include antioxidants and phytochemicals.

Most foods contain a mix of some or all of the nutrient classes. Some nutrients are required regularly, while others are needed only occasionally. Poor health can be caused by an imbalance of nutrients, whether an excess or a deficiency.

An important lesson that you will learn while on the 100-day Challenge is how to recognize foods that are good for you and those that are not, those that improve your performance and those that impair it.

On the left-facing column, you first see a picture of the manual "The Core Nutrition Diet", this is an early version of the manual that we used to call "Success Starts in the Kitchen". You can download this manual by clicking on the picture.

You get a full copy of the manual "The Core Nutrition Diet" as part of your registration to the "Core Challenge". By taking this 100-day Challenge, you can make a very positive change in your life - you can make a difference. Oswaldo Koch designed this Challenge to help you stay focused and inspired. Day by day, he will be with you every step of the way an so will other people who have successfully completed the program.

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Take the 100 Day Challenge -

Renew your body; rejuvenate your life! The Core Challenge is a holistic fitness approach to help you achieve a goal of your choice in 100 days. The Core Challenge is not a science rather, it is a practice designed to develop your optimal fitness level, the power of your intuition to overcome obstacles, and the discipline and persistence to achieve your personal goals.

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