The Whole Damn Thing: The Yes/NO List + Helpful Tips

We’re just about 5 days out from kicking off the Whole Damn Thing, so it’s time to talk details: yes/no foods, the ‘why’ behind each method, and a few of the starter how-to guides.  So here we go!

This week this really great article came out as a summarized guide to how to eat Paleo, Whole 30, or even less restrictive with a focus on ditching processed foods.  So here’s the quick and dirty guide on what you can and CANNOT have if you’re eating Paleo.

fuel sweat grow: how to eat Paleo

(source)

Now, if you’re hopping on the 28toLife train, and coming into 2015 guns blazing, you’re also going to ditch the Honey and Maple Syrup.  No sugar is no sugar, with the exception of fructose in some fruits, which should still be viewed in moderation.  You’ll notice when my full grocery and meal lists come out that my preferred shopping list is really heavy on some items, and really light on some others….that’s not by mistake.  We’re going for nutrient rich foods; lean meats (local/grassfed and grass finished), nutrient rich vegetables, antioxidant rich (lower sugar/fructose) fruits/berries, eggs….so many eggs, and some staple items to support creative meal creation.

The most important thing to remember is that you must read all ingredient labels.  Just even doing this exercise will change the way you look at food.   It’s not about calories or fat (processed foods labelled as gluten-free or fat-free typically have the highest sugar, carb, and chemical compositions and are worse for you can straight up butter or whole grain breads – unless you are celiac or truly gluten intolerant).  Look at the ingredient list, and if there are words you don’t know (or naughty words you do know like sugar or anything ending in -ate), put it down and run away.  Keswick Gourmet (pictured below) is honestly one of the only marinara/pasta sauces in a jar that you can find anywhere in town without added sugar, and happens to be made locally.  It’s at Whole Foods, thank goodness, and is one of the few things that will bridge the gap between eating clean and having convenience.

fuel sweat grow: keswick gourmet

The best things to do when shopping is shop local farmers markets, or, in a traditional grocery store shop the perimeter – produce, fruit, meat, eggs, and out!  And just for a little extra, check out this article on Superfoods that are healthier and more nutrient rich than the currently trend leading #kale.  It’s great that so many people are embracing kale’s deep leafy greens, but it’s not the King of the mountain when it comes to green Superfoods and nutrient density, so don’t feel like you need to load up on it unless you love it too.

Snacks are always the hardest, so we’ll do our best to put out some great snack options for eating at home, or taking on-the-go, but typically you’ll want to think within the boundaries of the basics and prepare some quick grab bags/containers.  Almond butter is a great dipping sauce for baby carrots, celery, apples, bananas…..the usual suspects that we’ve all known since childhood — just once again, opt for the fresh ground almond or cashew butters from Whole Foods or Trader Joes, and make sure you read the label….most nut-butters have added sugar.  If you’re looking for some approved vendors, from snacks and dressings to meat vendors, et all, check out this list that is Whole 30 approved, or as always, visit our friends from MODpaleo and enter the code ‘MadnessCville’ when you create your account to receive 10% off your first order (they make meals AND snacks).

fuel sweat grow: MODpaleo Pre-packaged meal delivery

As you get ready to stock up on some Staple Items, here’s a quick list of what you’ll need as serious basics, and my store preferences if you’re looking to shop around on price:

Coconut Milk: this will become a life-line of sorts, so stock up.  It’s $0.99/can at Trader Joes vs. $2.49 at Whole Foods, and when you’re buying cans 10 at a time it really adds up.

Almond Milk: this is expensive wherever you go, and most brands are on the naughty list thanks to added Sugars, so if you’re looking to save $ and do it right, buy raw (unsalted, non-roasted) almonds from Trader Joe’s and follow this guide to make your own.  It’s much easier and cheaper than you would think. [But if you’re in a jam and just need a latte, Milli Joe and GRIT Coffee both make their almond milk in-house and will steam it up right for you with a few shots of amazing espresso.  It’s worth the $4+ when you’re in a jam.]

Coconut Oil: Have at least 2 jars on hand at all times, you will use it more than you can imagine.  Trader Joe’s will be your best bet on price by $1-2/jar.

Coconut Flour: You don’t need a ton of this, it goes amazingly far.  You can find it at Whole Foods, Trader Joes, and most other general grocery stores (Harris Teeter, Kroger), just check the back and make sure it’s pure coconut.

Cinnamon:  You’ll want to make sure you have ground cinnamon on hand for coffee, coconut milk mixes, etc.  Once you quit sugar, spices will taste so amazing that you’ll find yourself getting excited to try new combos for veggie stir-frys and meat rubs.

Vanilla Extract: another label hunter. We’re going for pure/organic (not the alcohol/chemical rich generic brands); you’ll want this for making coconut milk coffee creamer, smoothies, etc.

Grocery Lists divided into best-of stores (Whole Foods / Trader Joes and local favorites like Stock and The Organic Butcher for meat) are headed your way tomorrow, but in the meantime, here’s a prep-post I put out prior to some of our clients doing the Whole30 earlier this year.  There’s a lot on the list, but I tend to find myself cooking for multiples, and the pre-making and packaging away leftovers habit has been known to save lives around here.

Until then, you know those cookies that have been eyeing you from the cabinet (or worse, the counter) every night?  Throw them out.  Let the wine linger a little longer so you don’t hate directly on 2014, and we’ll say g’bye after the ball has dropped….and remember, it’s only goodbye for now, you’ll be back at the end of the month.

Advertisements

Products I <3

MODpaleo

The most challenging part of eating clean (whether it be paleo, 28toLife, Whole30, or just simply a healthier processed food + chemical free diet) is finding enough time for the food prep.  Most of our lives demand convenience, and an efficient method for sourcing on-the-go meals, so the fact that MODpaleo provides this, with completely clean, locally sourced [amazing] meals does nothing short of completing my life.  Oh, and now they ship overnight to Virginia, which means you can order today and have a weeks worth of meals at your doorstep tomorrow [and enter the code ‘MadnessCville’ when you create your account, and get 10% off your first order.  It’s that simple].

fuel sweat grow: MODpaleo Pre-packaged meal delivery

This screen shot won’t do it justice, but here’s a sampling of one of their menus, and just some of the amazing meal options that they have.

fuel sweat grow: MODpaleo menu

Prepping for a Week of Clean Eating + MAD Cardio Sweats

There are few things I love more than organization, strategic planning, and food, so The Whole Damn Thing: real food, real health challenge is lighting up my little inner light as 2014 closes out.  And lets be honest, when paired with my next great love, fitness & sweats, 2015 is already welcoming me in.

Last week I had some amazing sweats, both scheduled and somewhat spontaneous, which I imagine will be the same for this week, but here’s what I’ve got planned:

Screen Shot 2014-12-28 at 8.56.30 PM

Even though we’re not kicking off the lifestyle/challenge until Sunday night at The Whole Damn Potluck, I’ll be posting some prep tips, grocery lists, and starter recipes right here over the next few days. So, if you’re feeling so inclined (my liver just raised it’s hand), kick start a little early and come to the potluck as a 3 day seasoned veteran of food prep and sugar detox.

This of course happened this week for Christmas Round II with my parents, obviously since it’s my favorite meal to make and eat – Paleo Thai Chicken Stir Fry (w/almond butter sauce).

fuel sweat grow: paleo almond butter stir fry

It’s been on here more times than I can count (if I don’t have it twice a month my life feels empty) so check it out and give it a whirl.  My one piece of advice for a novice — less nut-buttery, more coconut milky, and an extra grind of salt will do the trick.

fuel sweat grow: paleo dinner thai chicken stir-fry

For all of my Charlottesville folks hitting up the Challenge with us, make sure you also join the group/forum for recipe and tip sharing — it’s open to non-MAD folks as well, you just need to join to see the content!

That’s it for now — more to come tomorrow to help you clear everything out and re-stock with the good stuff, but for now, it’s time for this girl to catch some z’s before kicking off cardio week in MADville at 6am with all the sexy people of course.  See you there.

fuel sweat grow: MADabolic Cville Cardio Week

The Whole Damn Thing

There’s been a lot of buzz around MADville lately.  The endless holiday party circuits (wine/beer/booze and ALL the desserts), coupled with the increased demands of travel and sweat schedule sacrifices have left many of our tribe feeling the effects, and it sure doesn’t feel great.  So, we’re going to do something about it, all of us, together.  We’re doing The Whole Damn Thing.

fuel sweat grow: the whole damn thing

We’re not talking juice fasting – not at all.  We’re talking real good food – just pure fuel for our bodies, and none of the crap, chemicals, or otherwise inflammation inducing foods that are messing with our systems (body and mind).

Now, just to be clear, I’m not owning this concept by way of my new hybrid name for it, it’s merely an umbrella campaign to cover all the different clients choosing their preferred ‘plan’ (the 28toLife, Whole 30, or just classic Paleo challenge evangelists). We’ll call it strength in numbers since this effort is all inclusive. So whatever your preference (and that includes plant based modifications too!), and wherever you choose to sweat (we’re not closing this off to MAD clients) let’s find some common ground.  Here are the basic fundamentals; no chemicals, no sugar, no artificial anything; no grains, no/limited dairy, and no alcohol.  We’re simply focusing on real whole foods that we prefer to have locally sourced from some of the amazing farms and local businesses we’ve got right here in Charlottesville.

The commencement date for this challenge is Sunday, January 4th (if we can wait that long) and will be kicked off with a potluck dinner for all (sign up and ‘rules’ on how to ‘appropriately potluck’ to follow).

In preparation for the kick off — in case you’re not able to wait another week, or you know that your life is going to be hella crazy as you forge into the new year, you need to check out MODpaleo.

fuel sweat grow: MODpaleo

I kid you not, if I didn’t love cooking so much as my own in-house therapy, I would seriously consider ordering all of my meals from these guys.  It’s better than my own cooking, and is 100% clean and amazing.  And the bonus: THEY SHIP OVERNIGHT TO VIRGINIA!  Yep.  That’s right.

So, head on over and make yourself an account, check out their super awesome menu for the week, and go to town.  Oh, did I mention that if you plug in the code ‘MadnessCville,’ you’ll get 10% off your first order.  Yep, just because I like you.

So, that’s what’s happening around MADville this week, and we could not be more excited.  There is, of course, more to come, so sign up to get the blog updates right smack in your inbox, follow instagram, and keep an eye out for a Facebook event for the potluck.  Here’s to kicking off 2015 with the best damn community Charlottesville can bring together for some good clean fun.

Recover + Recharge: Holidays in Charlottesville

There have been years when the holidays have been hectic; lots of travel, gift hunting, and a million to-do’s that all collide with each other generating a little more stress than usual.  Since this year has been full of all things hectic (plenty of travel and to-do’s included), it was a nice change of pace to stay planted in Charlottesville, and take the time to recover, recharge, and settle fully into the warmth of a holiday at home.

With work winding down, I took a couple extra days off to do all of the things I love about living in such a locally driven town; exploring locally owned businesses, hand picking gifts, coffee with friends, and of course, one of my favorite treats: sweethaus cupcakes.

fuel sweat grow: sweethaus cupcakes

Tuesday night was filled with mini-cupcakes, great friends, and warm holiday spirit. This time the party was at HOME, which was a welcomed change from the crazy holiday party circuit that has dominated the last few weeks.  This year has been one with challenges, change, and so many amazing people, old friends and brand new, that make it impossible not to have an (over) full heart.

After a great night of celebrating, the 7am class at MADabolic Cville followed by 75 minutes of Rasa Yoga Lab / myofascial release at Opal Yoga with Mia paired up to be the perfect complement for a little extra recovery.

fuel sweat grow: Christmas Eve Opal Yoga

The more I put on myself, physically and mentally, a load that seems to increase by the year, the more important it has become to know what it needs to recover.  Years ago when I started exploring different practices, methods, and the balance of them, my main goal was to figure out the perfect compliments for my own body and lifestyle.  While that’s still the goal, over time I realized that there’s no ‘perfect’ forever combination, but there’s a definite formula for the intelligent pairings of building and releasing strength, stress, and space.  The formula forces self-education, intelligent pairings and cyclical change over time.

The combination of Mia’s class – the yoga (flow + yin) to warm the muscles, and the myofascial release with blocks and tennis (or lacrosse) balls to release – was exactly what I was needing this week, and allowed so much more of a mental release than hurried stretch or foam/PVC rolling on my own (pre or post sweat).

We found our post-sweat / post-release recovery bliss in an almond milk latte at Milli Joe, nerdish conversation about the body, fitness philosophies, and life’s evolutions – in both body and mind.  It was a great Wednesday out of the routine, and a sweet recharge to kick off the holiday.

I’m excited to get back to a little routine and structure tomorrow, but it will definitely be nice to have a few more days off from work to enjoy the easy balance before real life weighs back in.

Coffee, Recovery + the Sweetness of Life

There’s a strange feeling in the air; a slower pace than a typical monday, and a sense of calm that trumps the urgency that usually dominates the start of a new week.

fuel sweat grow: coffee is life

As I sat sipping my coffee this morning, a welcomed change to my typically hurried infusion of caffeine, I took a few extra minutes to breathe, settle into Monday, and embrace the Holiday calm.

The best part about the week of blending nothing and everything is taking more time to focus on what I’m really needing right now — some serious recovery sweats.

fuel sweat grow: sweat schedule Holidays 2014 We’ve gotten pretty into declaratory sweat schedules around here lately, a long-time habit from my lululemon days circa 2009-11, with a little more of the personalized branding to make it feel like home.  I’m pretty excited looking at this because I know how killer all of those days will be (in a good way), but also because I’m heading into a long stretch of…well, stretching…so expect a little revisiting the practice of Becoming a Supple Leopard and some new habit’s I’m forming to complement everything I’m putting my body through these days.  While I’ve been a little lax recently with my stretching and whole wellness routine, I’ve been creating balance with some other life choices that just fill my heart right up.

Last week amid the mayhem I opted to give my body an end-of-week break since it had been through enough with travel, gluttony, and constant pushing of December, and instead, I filled my usual Saturday morning sweat slot with two of the sweetest girls ever, and their amazing parent’s who are undoubtedly beginning a beautiful family adventure.

fuel sweat grow: Erin McDermotte Suki and Coco

Suki, my first (McDermott) White baby love, recently became a big sister to Coco (Collier Carrington White) and could not be more perfect for the role.  She’s lost none of her spunk or smooching skills, but has become an immediate protector and best friend to her sweet sister, as if her role was laid out perfectly for her.

I stopped by for a visit, and to give Coco some ‘welcome to the world’ gifts (any excuse to shop at Pottery Barn Kids + Baby), and of course ended up in my favorite room in the house, and the creative haven for Erin McDermott Jewelry.

fuel sweat grow: Erin McDermott Jewelry and Suki girl

The visit, the conversation, and the re-connection that I love every time I can make it in Charlotte was so much more than any workout I could have forced into the morning haze, and was exactly what my body and soul needed to take that first deep breath, and full exhale out as I moved closer to letting go for the Holidays.

Now, here we are on Monday, wrapping up all the loose ends, and creating space for relaxation.  It’s never a dull moment around here, but here’s to filling them with the joy and laugher of good friends and family to close out the year.  ❤