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.
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.
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).
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.