$229

5 Weeks  2 days a week 5:00- 6:00pm ET 

 Tuesdays and Thursdays; Feb 21-March 24

Purchase anytime in the future after the class $180.00

We will be using a free app called Cronometer 

Cronometer tracks your daily nutrition and exercise.

Five weeks to a healthier you!  This tool will teach you how to assess and monitor where you are in healthy eating and exercise.  This class we will learn together that no two individuals are the same, but that key nutritional components are vital to our health. As each participant logs their daily meals, cronometer 

Topics each week Include:

We cannot stress enough the importance of green leafy vegetables and they are  missing in most diets. Each week, participants will learn  how to prepare beautiful green leafy vegetables that are high in calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K. and no surprise that they are crammed with fiber, folic acid, chlorophyll and many other micronutrients and phyto-chemicals. 

Week 1

Macronutrients and the necessary nutrients needed daily. Assessing the adequaiy of protein, high quality protein and finding the sweet spot in optimal health with carbohydrates. All carbs are not the same, and you will witness this first hand as you learn to enter these into the cronometer app

Cooking class will be one dish meals that are a  good balance of all three macronutrients: carbohydrates, healthy fats, and protein, with the focus being on high quality protein and sourcing that helps repair strength training muscles ( Yes, we want you to strength train and we will tell you why in class!)  Carbohydrates will help keep your energy up and healthy fats will help keep you satiated and are excellent for brain health.

Cooking classes will be macro balanced one dish meals and participants will receive the recipe one week prior with the nutritional breakdown to enter into the chronometer app.

Week 2 

Cooking class will stress the  good balance of all three macronutrients: carbohydrates, healthy fats, and protein, with the focus being on high quality protein and sourcing that helps repair strength training muscles ( Yes, we want you to strength train and we will tell you why in class!)  Carbohydrates will help keep your energy up and healthy fats will help keep you satiated and are excellent for brain health.

Cooking classes will be macro balanced one dish meals and participants will receive the recipe one week prior with the nutritional breakdown to enter into the chronometer app.

Week 3

Understanding Micronutrients and getting the minerals you need on a daily basis. Cooking class will be on  how to include a diversity of mineral rich sea vegetables into your meals with a bang of flavor. Sea Vegetables offer a great range of minerals, containing virtually all the minerals found in the ocean-the same minerals that are found in human blood. Sea vegetables are an excellent source of iodine and vitamin K, a very good source of the B-vitamin folate, magnesium, and a good source of iron and calcium, and the B-vitamins riboflavin and pantothenic acid. In addition, sea vegetables contain good amounts of lignans, plant compounds with cancer-protective properties. Vegan and  all cooking classes are Gluten Free 

Week 4

Fat Soluble Vitamins and the importance of daily intake.

Week 5

Open  Group Discussion What have we learned?