11/1 Metabolic Health: Cooking for Steady Energy & Long-Term Health

Metabolic Health: Cooking for Steady Energy & Long-Term Health

Sunday November 1, 2:30- 6:00PM

Chef Jeanine Kelly & Nancy Kirkiles-Smith, PhD

What we eat is only one piece of the metabolic-health puzzle. Movement, sleep, circadian rhythms, meal timing, inflammation, oxidative stress, and the way we prepare and combine foods can all influence how our bodies regulate glucose and respond to insulin.

In this hands-on class, Jeanine and Nancy will bring the science of metabolic health into the kitchen, translating current evidence into practical cooking techniques and everyday habits. We’ll explore why skeletal muscle is such an important site for clearing glucose from the blood, how strength training and movement can support blood sugar regulation, and why sleep and our internal body clock can influence insulin sensitivity—even before we change what we eat.

We'll also explore the fascinating connection between metabolism and the immune system, including how chronic, low-grade inflammation can affect metabolic function. We'll look at oxidative stress and the role of antioxidants and plant compounds in helping the body manage that stress.

And then we'll put the science into practice.

Our menu emphasizes minimally processed, whole foods, fiber-rich vegetables, quality protein, nuts and seeds, healthy fats, herbs, spices and colorful plant foods. Rather than labeling individual foods as simply "good" or "bad," we'll look at how foods work together in a meal—and how portion, preparation, timing and individual differences can influence the body's response.

We'll demonstrate practical strategies including building a balanced plate, food order, pairing carbohydrates with protein, fiber and healthy fats, and taking a short walk after a meal. We'll also talk honestly about what the research does—and doesn't—tell us about these strategies.

Most importantly, this isn't a class about following a perfect diet. It's about understanding your metabolism well enough to make delicious, informed choices that fit real life.

The Menu

• Shaved Fennel, Arugula & Walnut Salad with Truffle Vinaigrette & Pecorino Romano
• Macadamia-Crusted Delicata Squash Rings with Sage-Basil Pesto
• Pan-Seared Cod with Blood Orange, Caper & Parsley Relish
• Balsamic-Glazed Wild Mushrooms with Thyme & Shallots
• Shaved Brussels Sprouts  with Toasted Walnut Gremolata
• Pear & Date Sticky Toffee Pudding- A more nutrient-conscious take on the classic, made with almond flour and Medjool dates, baked with Bosc pear and finished with a warm toffee sauce.

The menu is designed to support the concepts we'll be discussing—not to prescribe a "low-glycemic" diet. The class will use the meal itself to demonstrate an important principle of metabolic health: how we combine foods, prepare them, and eat them can matter just as much as any individual ingredient.