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To The Core Nutrition Program:

4-Week Lifestyle Transformation from the Inside Out

Next Series Beginning January 26th 

To The Core Nutrition: Lifestyle Transformation from the Inside Out is a nutrition program that includes individualized dietary recommendations based on your specific metabolic rate and goals. Our Registered & Licensed Dietitian Nutritionist, Laura Berger ( will guide and support you through this 4-week program that will transform the way you approach your nutrition and health.

How do i know if this program is for me?

Whether you want to lose weight or improve general health, this program is for you. It focuses on the right foods to eat...forever. If you've tried other diets in the past you may have been left disappointed. This is not a quick fix but designed to help you tackle stubborn weight by addressing the Core contributors to weight gain and chronic disease and using the right foods to help heal the body and lose the weight. We focus on the right types of foods you should be eating vs. a list of what you cannot have.

To the Core will tackle 2 main components: high insulin and inflammation, which both lead to weight gain and chronic disease. By following the Core Principles and sticking to the Core Foods, you will experience a new level of energy, digestive function, and wellness. This program is for everyone no matter what your goals for health.

What to Expect from To The Core Nutrition Program

Metabolism Testing: Prior to the program kick-off, you'll have your Basil Metabolic Rate tested using an indirect calorimeter. This is no generic calorie number but is tailored to your actual needs to help you achieve your weight and health goals.

7-Day Cleanse: The first week of the program is an intensive dive into real food, eliminating offending foods and helping you set up habits for success the following weeks. You can do anything for 7 days, and once you realize how well you can feel, you will not want to go back!

Customized Nutrition Recommendations: This program teaches you how to eat, focusing on what foods to eat and how much from each core food group you need each day. To the Core is founded in the 9 Core Food Groups. You'll receive a program food log to help you track food intake and reach your daily goals. You are free to choose which foods from each group to eat.  


There is no calorie counting! We focus on Whole, Unprocessed Foods, Balance and Variety, and how to balance your day the healthy way.


The 9 Core Food Groups Include: 

  • Protein

  • Legumes

  • Dairy/Dairy Alternatives

  • Nuts and Seeds

  • Fats/Oils

  • Non-Starchy Vegetables

  • Starchy Vegetables

  • Fruits

  • Grains

Program BinderEach participant receives a customized binder with your daily needs, as well as sample daily menus specific to your daily needs, easy whole-food recipes, the Core Food List, Sample Meal Plan, and other helpful materials.

Weigh-In's, Challenges, and Seminars: Saturday morning participants will come in for a weight and food log check and/or seminar with the Dietitian. Seminars are designed to address topics related to nutrition and behavior change, helping program principles become a lifestyle. Check-ins provide individual and group accountability.

Challenges: Each week we'll focus on varying aspects of healthy living to make your experience more than just about food, it's a total lifestyle transformation.

  • Week 1: Un-processing your diet: getting rid of the processed foods & sugar

  • Week 2: Meal Planning, Prepping, and Cooking

  • Week 3: Drink More Water

  • Week 4: Sleep and Stress Management 

Here's the schedule:

  • Prior to Program Start: Metabolism Testing (Fasted)

  • Saturday, January 26th, 9-10 am. Kick-Off Seminar: Program Overview & Weigh-In​

  • January 26th-February 2nd: Phase 1, 7-Day Cleanse

  • Saturday, February 2nd, 9-9:45 am. Weigh-In and Nutrition Seminar: Changing Nutrition Behaviors for Long-Term Success. 

  • February 2nd-February 23rd. Phase 2, Core Food Tracking

  • Saturday, February 9th, 9-9:30 am. Weigh-In and Food Log Check

  • Saturday, February 16th: Weigh-In and Report on own

  • Saturday, February 23rd, 9-9:45 am. Finale: 4 weeks & Beyond: Taking your Nutrition to the Next Level

***Note: All Seminars will be recorded and posted for participants to view or review. Even if you are unable to attend a meeting, you can still participate!

Ready to sign up?

The cost for this comprehensive 4-week program is only $199

Deadline to Register is Thursday, January 24th

Register Now!

Registration is managed through Mind Body. Search for The Yoga and Fitness Factory Westerville

to create and account and sign up


Have questions? Email Laura 

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