assetmark menu planning

AssetMark partnered with Kitchen on Fire Cooking School and Ocean View Nutrition to provide one-on-one nutrition consultations for their employees. If you are visiting this page, you took advantage of this opportunity to have a short consultation with Lisa Miller (Owner, Nutrition Consultant, Instructor and Public Speaker) to learn more about personalized nutrition, meal plans and recipes for you and your family!

Kitchen on Fire boasts a knowledgeable and experienced team of nutrition consultants and classically trained chefs. We promote and teach cooking and eating healthy foods in a fun-loving atmosphere. We are excited to share our knowledge and help you enjoy good food that is also good for you!

In your consultation, you received a one-page menu plan related to one of four health focus areas: Sports Nutrition, Insulin Resistance, Inflammation, or Managing Cholesterol and Hypertension. The following recipes were marked with an asterisk (*) in the menu plan you received. We have also included a selection of vegan and vegetarian recipes. Please enjoy these recipes as our gift to you. If you have any questions, feel free to contact Lisa Miller at lisa@kitchenonfire.com.

Sports Nutrition – Healthy Eating for Athletic Lifestyles at Any Level

Moderate exercise on a consistent basis can make a significant improvement in your mental and physical health. Benefits of exercise include building healthy bones and muscles, improving strength and endurance, reducing body fat, helping control weight, reducing anxiety and stress, improving mood, improving blood pressure and cholesterol, slowing negative cognitive changes that may accompany aging, boosting your immune system, and greatly improving glucose metabolism and insulin sensitivity. However, athletes can unknowingly place undue stress on their system, resulting in temporary or long-term health concerns. Diet and appropriate physical activity play a large part in avoiding, or recovering from, the downsides of overdoing a good thing and pushing beyond what the body can handle. An athletic lifestyle may result in a higher occurrence of oxidative stress, joint damage, nutrient deficiency, bone degeneration, loss of muscle mass and dehydration than for an average person.

Recipes below complement the 5-Day Menu provided during your consultation:

• Homemade Granola
• Hydration Drink
• Open-Faced Omelet with Tomatoes, Bell Peppers and Onions
• Polenta in Ramekins – Chicken Apple Sausage and Vegetables, Topped with Cheese and Pesto
• Seaweed Vegetable Wrap with Tangy Tahini Sauce
• Lentil Turkey Meatballs with Romesco Sauce (PDF)
• Banana Energy Bars (PDF)
• Oat and Apple Bars (PDF)
• Bone Broth

Balancing Blood Sugar

Insulin resistance is a state of hormone imbalance resulting from excess sugar in muscle cells and the bloodstream. A healthy, specialized diet is the best place to start to reverse insulin resistance, and at first a strict diet is needed. As the body starts to recover, the plan becomes less limiting. Initially, all sugars are eliminated and carbohydrates are reduced below metabolic needs (burn more than you consume). It is necessary to balance the reduced carbohydrate intake with adequate protein and fats to avoid undernourishment during repair. However, some calorie restriction is warranted, since the body has stored excess energy to burn.

Recipes below complement the 5-Day Menu provided during your consultation:

• Festive Seasonal Salad
• Bone Broth
• Turkey, Broccoli and Egg Muffins (PDF)
• Seaweed Vegetable Wrap with Tangy Tahini Sauce

Inflammation

Inflammation is a protective immune response that initiates healing after injury, toxins, allergy, infection, emotional trauma, or nutritional excess or deficiency. The body becomes inflamed to provide a protective environment for healing when damaged tissue needs repair. Blood vessels in the injured tissue open wider to carry plasma proteins and white blood cells into the surrounding tissue to cleanse and heal the area. Addressing deficiencies in the digestive system can help many chronic health problems, such as inflammation. Treatment starts with a restrictive diet to remove potential triggers or allergens, while supporting the gut flora with probiotics and other nutrients to rebuild strength, aid proper digestion and reduce sensitivities. We recommend working with a nutrition professional when considering an elimination diet to get the best results.

Recipes below complement the 5-Day Menu provided during your consultation:

• Blueberry Quinoa Energy Bar
• Cashew Cream
• Lentil, Lamb and Spinach Soup (PDF)
• Chicken, Mushroom and Kale Soup with Herbs
• Bone Broth

Managing Cholesterol and Hypertension

Cholesterol is a healing agent produced by the body. For most people, cholesterol levels are manageable through diet; for some, they are affected by an inherited trait (understood through testing). Good fats are an important part of a healthy diet, even when managing cholesterol. Eat a balanced diet of about 20% fat, 20% protein and 60% carbohydrates (a guideline that will vary by person). Support cholesterol lowering with a healthy diet focused on the foods below and increased fiber (50 g daily).

Recipes below complement the 5-Day Menu provided during your consultation:

• Oat and Apple Bars (PDF)
• Seaweed Vegetable Wrap with Tangy Tahini Sauce
• Tempeh Salad Sandwich
• Roasted Butternut Squash and Sage Brown Butter Soup (PDF)
• French Lentil Stew

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Healthy Vegan and Vegetarian Living

Eating vegetarian or vegan and staying healthy isn’t always easy! Getting the full spectrum of vitamins and minerals takes some purposeful menu planning. It is important that the foods you choose to cook and eat offer a nourishing balance of proteins, fats, carbohydrates and micronutrients.

Recipes below:

• Baked Vegan Cabbage Rolls Stuffed with Lentils, Onion and Tomato
• Spicy Vegan Jambalaya
• White Beans & Greens Minestrone Soup
• Spicy Cauliflower Soup with Herb and Nut Pesto (Dairy-Free)
• Mushroom and Asparagus Frittata
• Vegan Spanish Tortilla (Potato Frittata)
• Soaked Oats with Mixed Berries
• Vegan Tofu Scramble with Avocado Toast
• Heart Healthy Gazpacho
• Baked Sweet Potato Fries with Yogurt for Dipping
• Energy Bites
• Spicy Green Lentil Soup with Coconut Milk and Spices
• Festive Seasonal Kale Salad
• Soba Noodles with Carrots, Edamame, Snap Peas and Cilantro
• Seaweed Vegetable Wrap with Tangy Tahini Sauce
• Roasted Beet Falafels with Coconut Tahini Sauce
• French Vinaigrette
• Beet and Berry Power Smoothie
• Vegan Zucchini, Spinach and Asparagus Gratin with Sprouted Tofu
• Coconut Curry with Cauliflower and Chickpeas with Basil Rice
• Vegan Shepherd’s Pie
• Kale, White Bean and Sunflower Seed Burgers
• Sprouted Tofu en Papillote with Julienned Vegetables
• Easy Spiced Apple Pie Oatmeal Bars with Maple Syrup (Gluten-Free)
• Chocolate Cranberry Nut Banana Oatmeal Cookies