Jennbunnyfiitness
Questions regarding Macros Macros = Your Calories Your Macros are broken down into Proteins, Carbs, & Fats Total Calories & hitting your Protein target are key for your overall health & longevity When looking at a Nutrition Label this is what you want to focus on when tracking macros: Serving size Proteins Carbohydrates Fats How to know how many calories to eat based on your body type and goals? Each person is different. We all have different bodies and our metabolic thresholds are different as well. Our bodies also experience metabolic adaptation’s. So, our maintenance calories are constantly changing. That’s why it’s important to make adjustments to our calories/macros throughout your fitness journey. Each person has a TDEE – Total Daily Energy Expenditure. This is what we would call our maintenance calories. A calorie intake for your body to eat each day in order to stay the same body weight. If we have the goal of fat loss, we would then need to incrementally lower our macros/calories. The ideal healthy sustainable rate of fat loss is .8-1lb per week. We only make adjustments to carbs & fats, when our weight loss plateaus. I like to make these adjustments in 100-150 calories at a time. And it is the opposite when we have the goal to build muscle. We would increase carbs & fats incrementally above baseline in order to see the scale move upward. While pairing both of these nutritional phases with resistance training! An easy way for someone to calculate their TDEE in order to start tracking Macros? Hire a coach who specializes in Nutrition Or if you are curious to see a rough estimate of where your estimated maintenance calories might be you can use Tdeecalculator.net to calculate on your own. I have found this to be one of the more accurate sources. Once you fill out all your stats on the website you will have your TDEE (maintenance calories) to hit per day. If you are interested in fat loss you can subtract 200-500 calories from your TDEE to initiate a calorie deficit (fat loss). If you would like to build muscle you would do the opposite and add on 200-500 calories to your baseline TDEE. 200 calories for more of a conservative deficit or surplus and 500 calories for a more aggressive deficit or surplus. To achieve results in both of these nutritional phases: Adherence + Consistency + Time There is no secret or quick fix, it is science, and the process can’t be rushed! I prefer a more conservative approach to fat loss with myself and my clients because it is more sustainable, but this will take more time. A more aggressive approach is going to be faster, but harder to stick to. There is no one size fits all approach. Everyone is going to have a different preference and experience, that’s why I customize my programs for each individual client!
Questions regarding Macros Macros = Your Calories Your Macros are broken down into Proteins, Carbs, & Fats Total Calories & hitting your Protein target are key for your overall health & longevity When looking at a Nutrition Label this is what you want to focus on when tracking macros: Serving size Proteins Carbohydrates Fats How to know how many calories to eat based on your body type and goals? Each person is different. We all have different bodies and our metabolic thresholds are different as well. Our bodies also experience metabolic adaptation’s. So, our maintenance calories are constantly changing. That’s why it’s important to make adjustments to our calories/macros throughout your fitness journey. Each person has a TDEE – Total Daily Energy Expenditure. This is what we would call our maintenance calories. A calorie intake for your body to eat each day in order to stay the same body weight. If we have the goal of fat loss, we would then need to incrementally lower our macros/calories. The ideal healthy sustainable rate of fat loss is .8-1lb per week. We only make adjustments to carbs & fats, when our weight loss plateaus. I like to make these adjustments in 100-150 calories at a time. And it is the opposite when we have the goal to build muscle. We would increase carbs & fats incrementally above baseline in order to see the scale move upward. While pairing both of these nutritional phases with resistance training! An easy way for someone to calculate their TDEE in order to start tracking Macros? Hire a coach who specializes in Nutrition Or if you are curious to see a rough estimate of where your estimated maintenance calories might be you can use Tdeecalculator.net to calculate on your own. I have found this to be one of the more accurate sources. Once you fill out all your stats on the website you will have your TDEE (maintenance calories) to hit per day. If you are interested in fat loss you can subtract 200-500 calories from your TDEE to initiate a calorie deficit (fat loss). If you would like to build muscle you would do the opposite and add on 200-500 calories to your baseline TDEE. 200 calories for more of a conservative deficit or surplus and 500 calories for a more aggressive deficit or surplus. To achieve results in both of these nutritional phases: Adherence + Consistency + Time There is no secret or quick fix, it is science, and the process can’t be rushed! I prefer a more conservative approach to fat loss with myself and my clients because it is more sustainable, but this will take more time. A more aggressive approach is going to be faster, but harder to stick to. There is no one size fits all approach. Everyone is going to have a different preference and experience, that’s why I customize my programs for each individual client!
Encore Healthy Meal Prep Recipes
hookscs.com
hookscs.com
Cooking with Evelyn's Midtown Kitchen
Chef Evelyn Stokes from Evelyn's Midtown Kitchen shares details about her cooking classes. Evelyn's Midtown Kitchen is located at 2934 Russell Street in Eastern Market's Shed 5. For details and more visit, emkculinary.com.
Chef Evelyn Stokes from Evelyn's Midtown Kitchen shares details about her cooking classes. Evelyn's Midtown Kitchen is located at 2934 Russell Street in Eastern Market's Shed 5. For details and more visit, emkculinary.com.
Taco Tuesday with Nashville Detroit
Jay Andrews and chef George Oakley from Nashville Detroit demonstrate how to prepare their Elote street corn tacos. Nashville Detroit is located at 7755 Highland Rd. in White Lake. For more visit, nashvilledetroit.com.
Jay Andrews and chef George Oakley from Nashville Detroit demonstrate how to prepare their Elote street corn tacos. Nashville Detroit is located at 7755 Highland Rd. in White Lake. For more visit, nashvilledetroit.com.
Oven roasted Herb and Lemon Cod by: Chef Bobby
Oven roasted Herb and Lemon Cod -8 (6-ounce) cod filets -2 tablespoon extra virgin olive oil -6 garlic cloves, minced or not -4 tablespoons parsley, chives, thyme or other herbs, finely chopped -One cup of artichoke hearts optional -2 lemon, thinly sliced or you can quarter them like I’m doing on the recipe -Kosher salt and freshly ground black pepper, to taste Preheat your oven to 400°F (200°C). Place the cod in a baking dish or in a cast-iron skillet like I’m doing In a small bowl, mix together the butter, olive oil, minced garlic, parsley, paprika, salt, and pepper. Make sure you pat dry your Cod fillets, Lay the lemon slices both on top and under the cod filets. Bake in the oven for 13 to 15 minutes, or until the cod is opaque and flakes easily with a fork. Before serving, spoon the juices from the baking dish over the cod. I like to serve my fish over clean white rice NUTRITION CALORIES: 258KCAL | CARBOHYDRATES: 4G | PROTEIN: 31G | FAT: 13G | SATURATED FAT: 6G | CHOLESTEROL: 96MG | SODIUM: 169MG | POTASSIUM: 760MG | FIBER: 1G | SUGAR: 1G | VITAMIN A: 622IU | VITAMIN C: 19MG | CALCIUM: 44MG | IRON: 1MG
Oven roasted Herb and Lemon Cod -8 (6-ounce) cod filets -2 tablespoon extra virgin olive oil -6 garlic cloves, minced or not -4 tablespoons parsley, chives, thyme or other herbs, finely chopped -One cup of artichoke hearts optional -2 lemon, thinly sliced or you can quarter them like I’m doing on the recipe -Kosher salt and freshly ground black pepper, to taste Preheat your oven to 400°F (200°C). Place the cod in a baking dish or in a cast-iron skillet like I’m doing In a small bowl, mix together the butter, olive oil, minced garlic, parsley, paprika, salt, and pepper. Make sure you pat dry your Cod fillets, Lay the lemon slices both on top and under the cod filets. Bake in the oven for 13 to 15 minutes, or until the cod is opaque and flakes easily with a fork. Before serving, spoon the juices from the baking dish over the cod. I like to serve my fish over clean white rice NUTRITION CALORIES: 258KCAL | CARBOHYDRATES: 4G | PROTEIN: 31G | FAT: 13G | SATURATED FAT: 6G | CHOLESTEROL: 96MG | SODIUM: 169MG | POTASSIUM: 760MG | FIBER: 1G | SUGAR: 1G | VITAMIN A: 622IU | VITAMIN C: 19MG | CALCIUM: 44MG | IRON: 1MG
Clean and lean meal prep by Chef Bobby
Chef Bobby’s coconut Lime Cod. 4 Cod fillets 1.5 tbsp extra virgin olive oil 1/2 tsp of cumin 2 tsp of smoked paprika A pinch of chilli flakes Sea salt, to taste. 4 cloves of garlic Juice of 1 lime + Juice & zest of 1 lime for the sauce 1/2 tbsp unsalted butter 1 shallot - finely chopped 200ml of coconut milk A handful of Coriander Mango Jalapeno Salsa: • 1 cup of Mango - diced • 1/2 a white onion - soaked in water • 1 jalapeño - deseeded and finely chopped • A handful of coriander - chopped • Juice of 1 lime • Salt, to taste Step 1 In a medium bowl, mix together the olive oil, smoked paprika, cumin, chilli flakes, salt, garlic and lime juice until combined. Pour the sauce over the cod fillets and brush until the cod is coated all over. Step 2 Heat the olive oil or butter in a large, lidded pan, sear the cod fillets over a medium-high heat for 3 minutes on each side, until showing colour, then remove from the pan (the cod will become flakey as it's cooked so remove carefully!). Step 3 In the same pan, sauté the shallot over a low-medium heat for 3 minutes, then add the coconut milk, lime juice and zest, stir to combine and bring the sauce to a gentle simmer for 5 minutes, then carefully add the cod fillets back to the pan, cover with a lid and cook on a low simmer for 15-20 minutes until the sauce is thick and deep in colour. Step 4 Meanwhile, in a large bowl, mix together all the Mango Jalapeño salsa ingredients. In a separate bowl, mix together the white cabbage slaw. Step 5 When ready to serve, remove the cod fillets from the pan, cook down the sauce to your desired consistency, if it's too thick just add splashes of water or coconut milk to loosen. Serve the cod fillets over white rice, along side the salsa and white cabbage. Pour over Coconut Lime sauce and garnish with coriander.
Chef Bobby’s coconut Lime Cod. 4 Cod fillets 1.5 tbsp extra virgin olive oil 1/2 tsp of cumin 2 tsp of smoked paprika A pinch of chilli flakes Sea salt, to taste. 4 cloves of garlic Juice of 1 lime + Juice & zest of 1 lime for the sauce 1/2 tbsp unsalted butter 1 shallot - finely chopped 200ml of coconut milk A handful of Coriander Mango Jalapeno Salsa: • 1 cup of Mango - diced • 1/2 a white onion - soaked in water • 1 jalapeño - deseeded and finely chopped • A handful of coriander - chopped • Juice of 1 lime • Salt, to taste Step 1 In a medium bowl, mix together the olive oil, smoked paprika, cumin, chilli flakes, salt, garlic and lime juice until combined. Pour the sauce over the cod fillets and brush until the cod is coated all over. Step 2 Heat the olive oil or butter in a large, lidded pan, sear the cod fillets over a medium-high heat for 3 minutes on each side, until showing colour, then remove from the pan (the cod will become flakey as it's cooked so remove carefully!). Step 3 In the same pan, sauté the shallot over a low-medium heat for 3 minutes, then add the coconut milk, lime juice and zest, stir to combine and bring the sauce to a gentle simmer for 5 minutes, then carefully add the cod fillets back to the pan, cover with a lid and cook on a low simmer for 15-20 minutes until the sauce is thick and deep in colour. Step 4 Meanwhile, in a large bowl, mix together all the Mango Jalapeño salsa ingredients. In a separate bowl, mix together the white cabbage slaw. Step 5 When ready to serve, remove the cod fillets from the pan, cook down the sauce to your desired consistency, if it's too thick just add splashes of water or coconut milk to loosen. Serve the cod fillets over white rice, along side the salsa and white cabbage. Pour over Coconut Lime sauce and garnish with coriander.
TESTA BARRA
chef@testabarra.com
chef@testabarra.com
AutoGlow 2025
Chef Hayden Stover, the executive chef of Forte Belanger, demonstrates how to prepare branzino. He also shared details about AutoGlow 2025, sponsored by Ford. The event benefits The Children's Center. For tickets and more visit, thechildrenscenter.com/autoglow-2025.
Chef Hayden Stover, the executive chef of Forte Belanger, demonstrates how to prepare branzino. He also shared details about AutoGlow 2025, sponsored by Ford. The event benefits The Children's Center. For tickets and more visit, thechildrenscenter.com/autoglow-2025.
Eating better in the new year with Keto Katz Bakery
Anna Sherman and Lisa Mislevy from Keto Katz Bakery showcase how to make a healthier version of candied pecans. Keto Katz Bakery is located at 36759 Garfield Road in Clinton Township. For more visit, ketokatz.com.
Anna Sherman and Lisa Mislevy from Keto Katz Bakery showcase how to make a healthier version of candied pecans. Keto Katz Bakery is located at 36759 Garfield Road in Clinton Township. For more visit, ketokatz.com.
Recipe: Black eyed pea and smoked turkey soup
Chef D. Arthur and Chef Ryan Eli Salter shared how to make a Southern tradition with a modern twist.
Chef D. Arthur and Chef Ryan Eli Salter shared how to make a Southern tradition with a modern twist.
Detroit's Resolution Ball
Chef Jim Baldwin and Chef Craig Kiroac from Vintage House Banquets & Catering, and Eric Holka from The Resolution Ball, showcase some of the menu items from the upcoming Resolution Ball at the Masonic Temple in Detroit. For more information, go to ResolutionBallDetroit.com.
Chef Jim Baldwin and Chef Craig Kiroac from Vintage House Banquets & Catering, and Eric Holka from The Resolution Ball, showcase some of the menu items from the upcoming Resolution Ball at the Masonic Temple in Detroit. For more information, go to ResolutionBallDetroit.com.
O'Brien's Crabhouse
Website: obrienscrabhouse.com
Website: obrienscrabhouse.com
Pour It Up Detroit mixes up Mistletoe Mules for the holidays
Mistletoe Mule Cocktail/Mocktail Ingredients: Fresh limes & oranges Cranberry cocktail juice Orange juice Ginger beer Vodka (leave out if making a mocktail) Recipe: Muddle 3-4 lime & orange slices at the bottom of copper mule mug Fill mug with ice Add 2 oz. of vodka Add 1.5 oz of cranberry cocktail juice Add 1.5 oz of orange juice Fill mug with ginger beer Add 0.5 oz of fresh lime juice Garnish with orange, cranberries and rosemary sprigg
Mistletoe Mule Cocktail/Mocktail Ingredients: Fresh limes & oranges Cranberry cocktail juice Orange juice Ginger beer Vodka (leave out if making a mocktail) Recipe: Muddle 3-4 lime & orange slices at the bottom of copper mule mug Fill mug with ice Add 2 oz. of vodka Add 1.5 oz of cranberry cocktail juice Add 1.5 oz of orange juice Fill mug with ginger beer Add 0.5 oz of fresh lime juice Garnish with orange, cranberries and rosemary sprigg
Big Boy's seasonal Down Home Comfort Menu & Holiday Pies
Big Boy is now offering a special seasonal menu to provide warmth and comfort of a good meal, without the work. You can also enjoy one of their famous pies by stopping in to your nearest location. More information at bigboy.com.
Big Boy is now offering a special seasonal menu to provide warmth and comfort of a good meal, without the work. You can also enjoy one of their famous pies by stopping in to your nearest location. More information at bigboy.com.
Le Crepe stops by to make sweet and savory breakfast
Sea Breeze Crepe shrimp bacon red onion parmesan cheese sundried tomato pesto
Sea Breeze Crepe shrimp bacon red onion parmesan cheese sundried tomato pesto
Recipe: Stuffed clams and savory sausage stuffing
Make this stuffed clams and savory sausage stuffing from Andiamo at home.
Make this stuffed clams and savory sausage stuffing from Andiamo at home.
Andiamo makes stuffed clams with savory sausage stuffing
Chef Jim Oppat from Andiamo makes stuffed clams with savory sausage stuffing.
Chef Jim Oppat from Andiamo makes stuffed clams with savory sausage stuffing.
KungFu Bros. Dumpling and Noodles stops by to make hot pepper oil noodles
KungFu Bros. among many businesses featured in Westland's Shop and Dine campaign.
KungFu Bros. among many businesses featured in Westland's Shop and Dine campaign.
Santa's Magic Playground
Brandy Holcomb and Stephanie McNees share details about Santa's Magic Playground.
Brandy Holcomb and Stephanie McNees share details about Santa's Magic Playground.
Bell Bistro Opens in Birmingham
Bell Bistro is now open in the former Mad Hatter space in downtown Brimingham. They offer a curated experience of American-style food with beer, wine and cocktails to compliment. For more visit BellBirmingham.com.
Bell Bistro is now open in the former Mad Hatter space in downtown Brimingham. They offer a curated experience of American-style food with beer, wine and cocktails to compliment. For more visit BellBirmingham.com.