Grocery Shopping

With the enormous amount of money being spent on food marketing and advertising it’s almost impossible to know and understand what foods are actually healthy for you and what foods are just “good marketing”.

Allow Kate to take the guesswork out of your food shopping. In this 60-90 minute shopping experience, you will learn: The foods that are supportive to your metabolism foods to avoid due to their additives and fillers;

  • What cooking fats are best
  • What fruits and carbohydrates are best
  • What meats and fishes are best
  • What vegetable are best and which ones you should avoid
  • What dairy to choice, why some are better than others
  • What cheeses should be avoided and why
  • What oils should be avoided
  • Which snacks are best and why some should be completely avoided
  • How often should you shop?
  • Why pre-packaged foods are not best, even at the organic based grocery
  • Why organic is best

Shopping excursions are held in the Del Mar, La Jolla, Solana Beach or Rancho Santa Fe area.

*All Shopping Classes are $97.00/hour. Bring a friend for ½ price.
*All classes are limited to no more than 3 people

Cooking Classes
Need help in making the perfect healthy, metabolic meal or snack?
Then this 1-3 hour cooking class is just what you may be looking for.

Example menus are:

BREAKFAST:
Sweet potato pancakes (no flour)
Banana coconut pancakes (no flour)
Cooked seasonal fruit with Greek yogurt
Orange Julius-smoothie

LUNCH:
Grilled grass-fed burgers
Cucumber-tomato- daikon salad
Egg, cheese and veggie fritata

DINNER
Root vegetable salad
Grilled Alaskan Halibut in a butter sauce
Sweet potato-butternut squash mash
Cooked seasonal fruit                                                                          

Home made grass-fed beef or lamb marinara sauce over Spaghetti squash

DESERTS
Coconut flour chocolate chip cookies
Macaroons
Pumpkin- chocolate chip cookies
Custard

SNACKS
Cooked seasonal fruits with cheese or yogurt
Homemade beef broth
OJ, coconut water, protein and carbonated water mixer

Please call about cooking class prices. Price will depend on shopping time, prep time, the number of people in the class and actual cooking class time.

Facebook Posts

From a healing perspective, I would say the following 5 things would make 80% of people FEEL better.

1. Eat REAL metabolic food. Do not eat processed crap that comes from a box or fast food chain. Eat whole, organic if possible, food. This means that most of the diet would consist of fresh fruits, juices, diary, fish, liver, eggs, roots, squashes, shellfish, coconut oil, salt and honey.

2. Eat more. Most people (especially women) I talk to are under eating. Well, I should clarify, they are under eating REAL food. To heal your body, you need plenty of energy and nutrients. If you are under eating or even worse, under eating food void of nutrition (aka. crap), you are going to have a hard time feeling better. Eat less shit. Eat more nutrient dense food.

3. Eat more sugars/carbs. Depending on the diet plan you may be coming from, many people are eating less than 150g. of healthy sugars/day. Like I said above, to heal your body you need energy! And what is your body's preferred source of energy--carbs/sugar/glucose!

4. Consume enough protein. If you have been reading my posts for the last three days, you know how important protein is for your body to heal. Protein is the ONLY macronutrient that is absolutely essential for life. Minimum is 80g., but most people need more, especially when you are trying to heal.

5. Balancing your meals. A good place to start for MOST people is 2:1 ratio Carb to Protein grams. And 2:1 ratio Protein to Fat grams. Which would look something like this 200:C 100:P 50:F. Exceptions to this are people coming off a low carb/keto type diet. These people need to add Carbs/sugar much slower, all the while lowering their fat intake. A general suggestion would be to add about 10-20g of carbs/sugars each week, while lowering fat by 5-10g. each week. Taking temp and pulse and logging how you feel, sleep, poop, etc. will be a good gauge if things are moving in the right direction.

Bottom line: For most people, if you want to feel better, you need more real food, less crap, more nutrients, more healthy sugars, more protein and a balance of all the macronutrients. As easy as this may sound, we all know it can be challenging to find the right ratios and foods for you. The best thing to do is try new things, log what you are doing, test and measure and learn from your mistakes.

Also, remember this post is about feeling better, not losing weight. Although losing weight will use the same foundational principles, weight loss takes more time, more tweaking and a strong foundation of good health to even try to lose the weight. Health has to come first. Once you are healthy, you can start to lose the weight.
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