Lookin Like a Snack

When you’re eating real food (i.e. food without labels), the point isn’t to ever be hungry or feel like you’re being deprived, it’s to fuel your body with good, real food and maintain a consistent insulin level to increase energy and avoid crashing.

When you’re in a groove with your grocery shopping and menu planning, it’s not hard to get through key meal times with enough clean fuel to fill you up. During the first week or two while your body is detoxing from any sugars, carbs or dairy that it may be used to, it’s typically the snack times when the cravings will be the strongest; it’s also the time that we’re most likely to break from our plan and make an impulsive food choice. Pro-tip: if you or anyone you are doing the plan with happens to trend hangry over hungry, it’s essential to plan ahead for those between meal snacks.

There are a few key items that I like to largely keep on hand for when the energy low strikes:

Fruit / Veggies / Natural Carbs:

  • Apples
  • Bananas
  • Blueberries
  • Dried Cranberries
  • Raspberries
  • Carrot sticks / baby carrots
  • Coconut Flakes – Unsweetened
  • Cucumber Slices

Nuts / Nut Butter / Fats + Proteins:

  • Almonds
  • Almond Butter
  • Avocado
  • Cashews
  • Cashew Butter
  • Walnuts

One of the keys of a real food program has to do with managing insulin spikes (highs and lows) to establish more consistent energy levels. Outside of the real foods and ingredients you choose, it’s also about how food is being paired; fat, protein, natural carbs.

If I’m having an Apple, I’m going to pair it with almond butter to get the good fats and proteins paired with the carb / natural sugar aspect of the Apple. Just recently when i hit 7:30pm and was feeling like i had a little hankering, I mixed Blueberries with raspberries, banana and almonds; drizzled over top was a little ‘cocoa-nut drizzle,’ which is essentially coconut milk, cocoa powder, a drop or two of vanilla extract (non alcohol / non sugar) shaken up with ice to add some froth and frost to it. If you’re over any serious sugar cravings, but want something ‘sweet’ in your post detox world, this will taste SO good; the sweetness of the berries will more apparent to you than ever before, and for the :90 you spend inhaling it, you will be in bliss. So learn from mistakes; slow down, enjoy it, and maybe follow it up with a little sleepy time tea as a prelude to a satisfied slumber.

Carrots also happen to be surprisingly good with Cashew or Almond Butter, and an avocado paired with cucumber and a little olive oil / apple cider vinegar, that can really hit the spot amid the pre-lunch or dinner hunger pangs.

The actual pro-tip here is to always be prepared; pre-pack these snacks in the fridge or pantry so they’re easy to grab in a pinch, or take with you on the go.

So, how do you do that without spending your whole weekly food budget just on nuts and nut butter? Typically Trader Joe’s will be your most economical one-stop shop for all of these items, but you an also find a number of them in larger quantities at Costco and other bulk stores if you’re feeding more than just yourself, or splitting your order with someone else. You just need to be mindful of the perishable foods, and maybe opt for the frozen option (with no sugar on the ingredients list).

  • Apples
  • Almonds
  • Cashews
  • Blueberries (Fresh or Frozen)
  • Raspberries (Fresh or Frozen)
  • Blackberries (Fresh or Frozen)
  • Carrots
  • Celery

Go forth and crush the week ya’ll; be prepared, be full, be free in that real food freedom way that our girl 28toLife always teaches.

The Breakfast Base

There is one key to my personal sanity through the work week, and that’s making sure that I’ve got some food packed to take with me for when I get the morning hunger.

I’ve never been a huge breakfast person when I first wake up. I prefer a slow start to my day with coffee, and will eventually get around to eating when all the engines have been started. That being said, once the engines start, they need fuel, and they need it fast.

My weekly wakeup is usually between 5-6am; depending on what I’ve got going on with my workouts, dog mom duties and work schedule, I don’t have a lot of excess time to be worrying about prep and cooking in the moment. I can usually muster the 10 minutes it takes to fry a couple of eggs in coconut oil, but that’s about it.

To help myself get through the early uphill of the week, I’ve gotten into the habit of making a large base on the weekend’s that I can just grab and top with eggs in the morning rush.

There are so many veggie combinations that work well with eggs, but my go to, most clutch combo these days is a mix of onions, sweet or bell peppers, broccoli, cauliflower rice, and my new thing is adding sliced cherry tomatoes for a little sweetness. It’s a pretty spot on representation of the ‘eat all the colors of the rainbow’ goal, and is amazing for soaking up a runny yolk, (you know, if you like that kind of thing).

As we get deeper into the month I’ll feature some fo the ‘warmer weather’ and more ‘cruciferous’ vegetables. I’ll frequently trow together for a more savory and at times very deep green blend that will change your life when you’re needing a little comfort and warmth from your breakfast bowl, but will also clear out your entire office pantry and turn most of your friends against you if you heat it up in any sort of public and enclosed space.

When I bring my big green mix to work I usually make a short disclaimer speech prior to peeling the lid off so everyone can mentally and emotionally prepare themselves for how about I’m about to create a hostile breathing environment. If you’re thinking, ‘I bet she likes brussels sprouts,’ you’re damn right I do, and I love broccoli and kale and all the smelly veggies, and I’m sorry that I will make every office microwave smell like farts through the cold winter months.

If you’re digging breakfast bowls, check out our highlights on instagram for some updates coming in hot of some of our favorite’s, and we’ll be sure to keep them flowing through the month to shake things up a little.

The Whole Damn Thing – Guidelines

Today is the day my friends. We’re kicking off The Whole Damn Thing; 30 days of real-food focused clean eating, sweat and overall mindfulness, and we’re doing it as a community.

For any first timers still trying to figure out what level of commitment might work best for you, I wanted to share a few archived posts that we’ve used in the past to provide a little more insight into the differences between Whole30, Paleo, 28toLife, and the new(er) kid on the block, Keto, which I won’t cover as much in this program, but is still an option for you if you so choose.

Here’s a post from a previous year of The Whole Damn Thing that details out the guidelines and differences between our three main programs: Whole30, 28toLife and Paleo.

The real baseline here is removing any packaged foods in your home and daily life, creating fuels and meal simply out of fruits, vegetables, nuts, healthy oils, and lean meats. Preparation is key, and finding easy meals that work for you and can yield leftovers to carry you through the next several days will be essential. No sugar, no alcohol, no gluten, no dairy, those are the common keys.

This also means steering away from any prepared condiments like salad dressing, ketchup, mustard…. everything. If it has a label, it’s likely got chemicals, added sugars, and other ingredients that you want to eliminate. Simple or home-made olive or avocado oil based vinaigrettes and dressings with different spices and flavors will help add some additional variety to salads throughout the month.

If you’re following along on the blog, we’ll be posting some baseline posts throughout the week; Full January Program Members will get all the communications, shopping lists, meal prep tips, recipes and other daily resources (including at-home workout resources and tips for the hard days). If you want to sign up for the full program, local to Charlottesville or Virtually anywhere else, you can sign up HERE!

Alright ya’ll, let’s do this! Happy Day 1.

January Program: The Whole Damn Thing

Another year has closed out, and this time, we’re embarking on a fresh new decade. For the last 6 years, in one capacity or another, we’ve kicked off a New Year Wellness effort and community initiative to start the year with healthy, positive habit forming intentions.

Throughout the years there have been a number of trendy trigger words and brands that incorrectly limit the intent and the goal of this effort, and at times can appear more isolating than inclusive. Some of that comes as a growing pain for establishing a foundation for any cultural or lifestyle change; some is the result of first efforts at creating structure — a foundation — to start from where everyone can understand small incremental changes that eventual build into bigger and more meaningful goals.

Now that we’ve been through this process for a handful of years ourselves and have been able to react to the needs we experienced, and those of our community, we’ve evolved into more of a collective lifestyle effort that we hope will embrace and include more people with a broader range of goals. Through this redefinition we are able to bring a more robust purpose and value to the process, eliminating the misconception that weight loss is the primary goal of a clean(er) eating effort or fitness programs. Our goal is about overall health; creating stronger and happier versions of ourselves by fueling ourselves with real food, building physical strength, and focusing on overall mindset, motivation and support.

That all being said, we now refer to this start of the year program as The Whole Damn Thing’; It goes beyond any one single nutrition plan or fad diet to commit to resetting and and building a strong start to the next year (or decade) with a holistic approach to health and wellness that looks beyond food and allows for positive pattern and habit creation that promotes health from the inside out.

This year’s program is kicking off on Sunday January 5th; We’ll be providing some updates prior to the start to help members and the broader community to get started early if desired with their personal effort, or to simply prepare for the kick off using our shopping and meal prep tips.

The Full Program Membership (if based in Charlottesville) for current M3 core training members and non-members that are local includes the option to take full advantage of the class / fitness options at M3 Core Training for unlimited Megaformer, Functional HIT and Indoor Rowing classes (50+/week), as well as virtual fitness and at-home workout options and tips. Members also get priority access and discounts to local workshops and trainings, exclusive resources and discounts for our fuel partners and clean eating options through the private member portal, coaching and community events for the full month.

Virtual Program options include all the same resources, access, and discounts without the in-person membership options at M3 in Charlottesville.

To purchase one of the membership options, click HERE.

If you have any questions about the programs, and how it could work for you, email us FuelSweatGrow@gmail.com .

Membership options for the January Program session will be open and available through January 5th, 2020.