Class Recap

Micronutrient Balance

Sweet corn, tangy cherry tomatoes, juicy peaches…this is what summer tastes like. Celebrating the produce of any season is important, but summer flavors are, well, they’re just so delightful!

Nutrition

Keri Romerdahl

Macronutrient balance is fundamental to a healthy diet.  All food we eat can be categorized into one of 3 macronutrients – protein, fat or carb.  Honoring and adhering to a correct macronutrient ratio based on your individual biochemistry is the key to a healthy weight, and the prevention of metabolic diseases.  A correct macronutrient ratio for most people is about 40-50% carb, 25% protein and the rest fat.  Most people in the US eat way too much carb and/or protein which can lead to insulin resistance which is the foundation of all of the metabolic diseases.

A simple way to measure whether you are getting close to this balance -is to first fill half your plate with vegetables – this will assure you are getting all the necessary enzymes and fiber to break down the denser macronutrients. Then take a look at your fist – that is all the protein you need 2-4 ounces for most people, and you can do the same for your carb/starch portion of the plate.  Then as long as healthy fats have been used to prepare the foods or used as finishing oil your fat needs will be met.  Practicing this visual technique will help you to honor a correct macronutrient balance.

This becomes a little more challenging is eating out – where we are notoriously served way too much protein and carb and not enough vegetables.  A way to manage this is upon being served is to cut a portion of your protein correctly and place the rest on a side plate to be served to your dog, or shared with someone else at the table, or saved for later.  If you have not been served enough vegetables – ask for a side of veggies or a side salad.  Do the same with the carb portion and see how much better you feel at the end of the meal.

  • Clams – protein portion – keep it fist sized, or apx 25% of your plate.  Visualize with the shells off.

 

  • Beans – part of your carb portion this should also be fist sized or add up to about 25% of your plate

 

  • Cabbage – a low glycemic vegetable that is not considered a starchy carb – this will included with other vegetables to make up 50% of your plate.

 

  • Corn salad – corn is a starchy vegetable and is considered a carb – combined with the beans to make a fist sized portion or 25% of your plate.

 

  • Healthy fats – plenty of EVOO on the salad, and veggies dishes – this helps keep us satiated and satisfied in the event that this way of eating is a shift from our norm of too much protein and carbs.

Tea

Peaches store a broad range of nutrients that are vital for the healthy functioning of the body. Peaches are a rich provider of vitamin A, beta-carotene, and vitamin C (ascorbic acid). They are also a good source of vitamin E (alpha-tocopherol), vitamin K (phylloquinone), vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B-6, folate, and pantothenic acid. Peaches offer a rich treasure of minerals such as calcium, potassium, magnesium, iron, manganese, phosphorous, zinc, and copper. They are low in calories, contain no saturated fat or cholesterol, and are a good source of dietary fiber as well.

Just have a cup of hot green tea after some rigorous exercise and you will be ready for a few more sets in no time. Furthermore, it effectively counters muscular pain due to overexertion of muscles. green tea also contains amino acids such as theanine, butyric acid, and lignin; xanthine alkaloids such as adenine, dimethylxanthine, theobromine, theophylline, and xanthine; pectin (also found in fruits); saccharides (sugar), chlorophyll, and triterpene saponins. Vitamins, like vitamin A, B1, B2, B3, C, and E are also found in green tea. After that impressive list, perhaps you can begin to understand how packed green tea is with nutrients and beneficial components.

Power Booster Iced Tea

Recipes

Little Gem Salad with Lemon Vinaigrette

Braised Cauliflower & Onions

Grilled Corn Salad with Tomatoes & Avocado

Cabbage & Tomato Salad with Avocado

Malina Clams with Onions, Beans and Spring Herbs

Little Gem Salad with Lemon Vinaigrette

serves: 10

Braised Cauliflower & Onions

serves: 8

Grilled Corn Salad with Tomatoes & Avocado

serves: 10

Cabbage & Tomato Salad with Avocado

serves: 10

Malina Clams with Onions, Beans and Spring Herbs

serves: