Our Friend Kelsey Simplifies Macronutrients For Us & Gives Us A Delicious Recipe!
Hey ATHLEISURE COLLECTIVE friends! We are so excited to introduce one of our amazing friends Kelsey! She has a ton of knowledge in the health and wellness industry and wants to share her knowledge with you on macronutrients! Don’t know what those are? Stick around to learn!
Hi AC Community! My name is Kelsey DuBois and I am a personal trainer, nutrition coach, and blogger based in Lake Stevens, Washington.
I became a certified personal trainer through NASM, and graduated from Bastyr University with my Bachelors of Science in Nutrition. It was a wonderful program where I learned a lot… but once I finished school I wanted to continue learning. That led me to pursue my level 1 nutrition coaching certification through Precision Nutrition, and I am now on level 2. This is a year long journey and I am just about half way through, and you better believe I am already thinking about what to tackle next. ;) I currently work at a local athletic club as a personal trainer, and nutrition coach, and I work with clients online. I am happy to say that it hardly feels like work because it's something I absolutely love to do! I am a big believer in moderation and feel that all forms of exercise are acceptable, and there is no “right” way to eat… it really comes down to what works best for you and your body!
A little bit more about me… I am married to my high school sweetheart. 2020 will make it 2 years married (we went to Kauai for our honeymoon… it was AMAZING), and 10 years dating. Boy does time fly! We have a loving but wild mini Aussie named Olukai, we call him Ollie for short. If you didn’t know already, Australian shepherds are a herding dog, and have A TON of energy. He definitely keeps us active! One of my favorite ways to move is to go on walks to the lake with Ollie and my husband, go on runs, lift weights, and have random dance parties in the comfort of my home. My hobbies include cooking, baking, grocery shopping(yes you read that right), instagramming, and blogging. I love eating good food, especially surrounded by my friends and family, and the way exercise makes me feel. I am super passionate about nutrition and fitness, and when I have the opportunity to share my knowledge with others it fills me up with joy.
So I hear you want to learn about macronutrients… Yay!! I am here to tell you all about them!
Macronutrients are something that we encounter everyday within the food we eat, and something I find many don’t know a lot about. If that’s you, read below for a chance to learn something new! :)
“Macronutrients = nutrients our bodies need in LARGE amounts.”
WHAT are they?
Protein 4 Kcal/g
Carbs 4 Kcal/g
Fats 9 Kcal/g
WHY do we need them?
Protein…
Helps make many hormones
Supports the Immune system
Improves body composition
Helps us feel satiated
Helps build and repair tissues
Carbs…
Source of immediate energy for all body’s cells
Fats…
Support metabolism
Support the health of various body tissues
Supports hormone production
Supports the absorption of many vitamins (such as A and D)
HOW do we get them?
Protein dense food examples; chicken, beef, salmon, white fish, eggs, greek yogurt, tofu, tempeh, beans/legumes.
Carb dense foods examples; rice, potatoes, oats, barley, quinoa, bread, beans.
Fat dense food examples; olive oil, sesame oil, peanuts, almonds, sunflower seeds, avocado.
I hope that after reading this, you feel more confident when it comes to macronutrients, and can better understand what they are, why we need them, and where to get them from!
My biggest tip for you…to consume a diet made up of a combination of protein, carbs, and healthy fats! This will ensure your body is getting everything it needs to function at its best!
Here's a recipe that contains all the macronutrients you just learned about! Protein from the chicken, carbs from the brown rice, and fat from the coconut milk!
CHICKEN COCONUT CURRY + SPICY GREEN BEANS
Makes: 4-6 servings
Prep time: 15 minutes
Cook time: 30 mins
Total time: 45 mins
INGREDIENTS:
Curry
3 tablespoons coconut oil, separated
1/2 medium yellow onion, diced
3 cloves minced garlic
2 tablespoons finely minced ginger
3 teaspoons yellow curry powder
3 tablespoons red curry paste (I use Thai Kitchen; reduce or increase as desired for spice levels)
1 large red bell pepper, cut into thin slices
1 carrot, cut into thin slices
1 pound boneless skinless chicken breast or thighs, cut into 1 inch pieces
salt and pepper
1 can full fat coconut milk (NOT lite)
2 tablespoons lime juice
1-2 tablespoons coconut sugar
1 tablespoon arrowroot powder OR corn starch
1/4 cup cilantro
Serve over/with: cooked brown rice and naan bread with additional lime wedges
Optional: chopped cashews
Green Beans
1 tablespoon Coconut oil
2 handfuls Green beans
1/2-1 tablespoon Red pepper flakes
1 teaspoon Garlic powder
Salt to taste
INSTRUCTIONS:
Curry
Dice the onion, mince the garlic (or use a garlic press), and mince the ginger (or use a grater/zester). Thinly slice the red bell pepper and carrot into long vertical strips and then cut those strips in half horizontally, on a separate cutting board, cut the chicken into bite sized pieces.
Heat 2 tablespoons coconut oil in a large deep skillet over medium-high heat. Add the onion and saute for 3-5 minutes or until onions are beginning to get golden. Add the garlic and ginger. Stir to coat everything with the oil. Lower the heat to low and add in the curry powder, and red curry paste. Stir often for 2-3 minutes or until lightly toasted and fragrant.
Return the heat to medium high. Add in the remaining 1 tablespoon coconut oil and the red pepper. Stir for 1-2 minutes and then add in the bite-sized pieces of chicken. Sprinkle on salt and pepper to taste. Cook, stirring often for about 4-5 minutes or until the chicken is browned on both sides, but not cooked through.
Pour in the coconut milk, lime juice, and coconut sugar. Stir until chicken is cooked through.
Serve over rice and/or with naan bread. Garnish individual plates with cilantro, basil, and/or crushed peanuts/cashews. Serve additional lime wedges by the side if desired
Green Beans
Heat a pan on medium high heat with coconut oil.
Add green beans, and toss to coat.
Add spices, toss some more.
Cook until desired tenderness. We prefer slightly crunchy!
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For more info on nutrition, balanced recipes, and pictures of my puppy you can find me on IG @Kelsey.Dubois_ or visit my blog Creating Happiness! Check out AC ON DEMAND for more recipes just like this one!
Thank you for letting me share!
Kelsey
“Add positivity to the world!”