Kelley's Kitchen

We offer a Meal Plan with Macros after your Complimentary Fitness Assessment. We make a food shopping list for you and then we set a date for time in the kitchen. We get to work making, measuring and weighing you custom designed food plan! Food is 80% of the way you look and feel so we are here to teach you one on one.

Food Preparation Class - We show you how to cook, weigh your Protein, Carbs and Fat to prepare 3-4 days worth of meals. Great recipes to keep you on point! We have you shop with your food list, then teach you how to put together your meal prep outline. Then take home the knowledge and start cooking yourself! $125

What Are Macronutrients (Macros)?

Macronutrients are molecules that our bodies use to create energy for themselves – primarily protein, carbs and fat. They are found in all foods in varying amounts, measured in grams (g) on the nutrition labels.

  • Fat

  • Protein

  • Carbohydrates

Eating protein is key when it comes to feeling satisfied with your meals and maintaining weight loss . Protein helps build lean muscle mass. It seems that many of us have gotten into a rut, relying on a few primary sources. This can cause taste bud fatigue, and deny your body of health-boosting nutrients found in protein-rich foods.

Micro-nutrients are essential vitamins and minerals that your body doesn't make. They need to come from your diet. Although your body doesn't need much of them, they are necessary for your body's systems. It's very possible to become deficient in certain micro-nutrients, which causes health issues. For example, too little potassium can cause muscle cramping, weakness, and even heart arrhythmia .

It's true that taking a multivitamin can help! Get the vitamins and minerals your body needs to operate at its best. Your body actually absorbs micro-nutrients much better from food than from a pill. So, it's important to fill your plate with nutrient-dense fruits and veggies. Don't hope your multivitamin will take care of any holes in your nutrition.

Counting Calories vs. Counting Macros

If you eat less calories than you burn, you will likely lose weight. But counting calories can only tell you so much; if you’re not careful and don’t eat the right calories, you’ll likely lose muscle too!

To maintain, lose or even gain weight, many people rely on counting macros to make sure they’re eating correctly. 100 calories of avocado (fat) is a lot better than 100 calories of a doughnut (carbs).

How to Calculate Your Optimal Macros

Your optimal macronutrient intake depends on many different factors- your age, gender, weight, BMI and activity level. To best determine what you should be eating, you’d need to decide what “diet” to follow. Every body & goal is different. 

 

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Protein

1) Beef (from grass-fed cattle)

Beef is important for building lean muscle due to its protein content, cholesterol, zinc, B vitamins and iron content. Beef from grass-fed cattle have much higher levels of Conjugated Linoleic Acid (CLA) than conventionally raised cattle, which gives you a boost in shedding body fat and building lean muscle.

2) Eggs
Eggs are known as the perfect protein, but their ability to boost lean muscle and strength gains isn’t due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is found. If you’re worried about your cholesterol shooting up from eating the yolks, cholesterol from eggs has been shown to decrease the amount of LDL (bad) cholesterol particles associated with atherosclerosis.

3) Milk (organic)
Contains both whey and casein and is rich in the amino acid glutamine. Organic milk has about 70% more omega-3 fatty acids than conventional milk.

4) Quinoa
A complete protein in addition to being a slow-digesting carb, quinoa has been linked with an increase in insulin like growth factor-1 (IGF-1) levels, an important factor associated with lean muscle and strength gains.

5) Greek Yogurt
Like plain yogurt, Greek yogurt starts from the same source: milk. Greek yogurt, however, has more protein (a whopping 20 g per cup) and fewer carbs (9 g per cup) than regular yogurt (16 g protein, 16 g carbs per cup). It’s also a good source of casein protein.

6) Cottage cheese (organic)

Rich in casein protein, cottage cheese is a great go-to protein source, especially before bed. Casein protein is the slowest-digesting protein you can eat, meaning it prevents your muscles from being used as an energy source while you fast during the night.

 

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Fruits

1) Oranges
Another good fruit that can actually help to boost muscle growth, strength and endurance, especially when eaten before workouts.Losing fat and gaining muscle often means that the food you eat is based upon what macro-nutrient ratio is best for your goal. Because we're so focused on how much carbs, fat, and protein we're getting in each meal, we often forget that micronutrients are also an essential part of a healthy body and a great physique.

2) Cantaloupe

Due to it’s relatively low fructose content, this melon is one of the few fruits that is actually a fast-digesting carb. That makes it a good carb to have first thing in the morning after a long night of fasting and one of the few good fruits to eat after workouts.

3) Apples
The specific polyphenols in apples help to increase muscle strength and prevent muscle fatigue, allowing you to train harder for longer. Other research also shows that these polyphenols can increase fat burning as well. That’s why it’s a good idea to make apples a preworkout carb source.

Micronutrients are essential vitamins and minerals that your body doesn't make; they need to come from your diet. Although your body doesn't need much of them, they are necessary for your body's systems to function optimally. It's very possible to become deficient in certain micronutrients, which can cause all kinds of health issues. For example, too little potassium can cause muscle cramping, weakness, and even heart arrhythmias.

It's true that taking a multivitamin can help you get those vitamins and minerals your body needs to operate at its best, but your body actually absorbs micronutrients much better from food than from a pill. So, it's important to fill your plate with nutrient-dense fruits and veggies instead of hoping your multivitamin will take care of any holes in your nutrition.

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Vegetables & Carbs

1) Beets

A good source of betaine, also known as trimethylglycine, this nutrient not only enhances liver and joint repair, but also has been shown in clinical research to increase muscle strength and power. Beets also provide an NO boost which can enhance energy and aid recovery.

2) Brown rice
A slow-digesting whole grain that provides you longer-lasting energy throughout the day, and during workouts. Brown rice also can help boost your growth hormone (GH) levels, which are critical for encouraging lean muscle growth, fat loss and strength gains.

3) Spinach

A good source of glutamine, the amino acid that is important for lean muscle growth. In addition to glutamine, spinach can increase muscle strength and endurance.

4) Ezekiel 4:9 Bread
Ezekiel bread is made from organic sprouted whole grains. Because it contains grains and legumes, the bread is a complete protein, which means it contains all nine of the amino acids your body can’t produce on its own — the ones needed for lean muscle growth.