The Rules: Paleo, Potluck + The Whole Damn Thing

It’s prep time my friends.  With The Whole Damn Thing ‘officially’ kicking off on Sunday at MADabolic Cville, it’s time to talk about the rules.

fuel sweat grow: the whole damn thing

1. Whole 30 allows meat, fish, vegetables, fruit, roots, and nuts, and excludes grains, legumes, dairy products, salt, refined sugar, and processed oils.

Key points:
* Protein every meal
* 3 meals per day, pre-workout, post-workout
* Limit fruit to 1 or 2 serving if fat loss is a goal
* two cups of different veggies every meal
* Limit nuts to 1-2 oz if fat loss is a goal
* Beverages are coffee, tea, mineral water. Unsweetened.

[more information available on the website]

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2. 28toLife allows meat, fish, vegetables, low sugar fruits, roots, and nuts, and excludes grains, legumes, dairy products, refined sugar, and alcohol.

fuel sweat grow: 28tolife real food freedom

Key points: 

* Food pairing: protein, natural carbohydrate (i.e. vegetables), and healthy fats
* Limit high sugar fruits, opt for lower sugar dark berries
* Sweet potatoes ARE allowed, but in moderation, and preferably within an hour after working out / intense intervals….
* No corn!
* Beverages are coffee, tea, mineral water. Unsweetened.

[books with full details available for sale at MADabolic Cville]

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3. Paleoallows for grass-fed/finished meats, fish/seafood, fresh fruits and veggies, eggs, nuts & seeds, and healthy oils (olive, walnut, flaxseed, macadamia, avocado, coconut); it excludes cereal grains, legumes (including peanuts), dairy, refined sugar, potatoes, processed foods, salt, refined vegetable oils.

Key points: 

* The goal is to create a diet high in the beneficial nutrients (soluble fiber, antioxidant vitamins, phytochemicals, omega-3 and monounsaturated fats, and low-glycemic carbohydrates) that promote good health.
* The key is in eliminating foods containing nutrients (refined sugars, grains, transaturated fats, salt, high-glycemic carbohydrates, and processed foods) that are key factors in weight gain, cardiovascular disease, diabetes, and other health problems.
[check out website for more information on the FAQ’s and specifics]

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Again, the common foundation of all of these methods is eliminating all processed foods, and reading all the labels on the basic items (coconut milk, almond butter, marinara, etc) that are allowed but are frequently packed with added sugars and chemicals if you don’t check the ingredients on the label. The basic allowances are lean meats (preferably grass-fed / grass-finished / local), fish/seafood, vegetables, low-glycemic fruits, nuts and healthy oils.

For the Whole Damn Potluck on Sunday, here’s what you need to remember:

– Bring an entree, salad, snack, or treat of your choice, fitting within the nutritional guidelines of at least one of the preferred plans above (please leave a comment on the Facebook Event with what you are bringing so we can keep track in one spot)

– With your entree, include a sign/index card with the following information: Name of Dish, ingredients, which plan it falls under (or ALL), recipe + cooking instructions, and source of recipe (if applicable)

– Since there will likely be leftover food, feel free to bring an extra container or two to take or share leftovers home for an even more solid start to the week.

Most of all, enjoy.  Even if it’s far from your norm, try to enjoy the routine, the organization, and the preparation.  Appreciate the struggles and what they’re telling you about what your body is detoxing from.  Love all the good fuel, and clean nutrition that you’re putting into your body, and (after you’ve passed through the sugar-quitting phase) notice the difference each day in your energy levels, focus, and performance — in whatever it is that you are passionate about.  That’s the whole point — to nourish your body and self up to the same quality/standards that you expect it to return to you day in and day out.  If you fuel yourself with garbage, that’s about what you can expect it to give back to you.

Next up is a list of some of my favorite blogs, recipes and resources for creative (or just plain delicious) meal ideas to shake things up a bit, and also shed some light on how diverse the options really are for creating your favorite flavors without sacrificing quality of food.  There are so many truly amazing resources out there, and work-arounds for all your favorite meals/flavors, so don’t panic yet.fuel sweat grow: 28tolife real food freedom

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Gratitude, Vegetables + Love: Featuring Zoodles [ Day 7 of #23to30 ]

The last 5 years have taught me more than I can fully communicate in the #23to30 chronicles, but these three concepts have proven to be critically important day to day.  When one is missing, the whole day is off balance.70b009db8decb19162818bffee458eea

I’ve always been a vegetable lover – growing up my dad had to have a backyard garden – we ate fresh food, we learned to like all food (mostly) and fast food was not something that came around often.  My mom did have a thing for Dairy Queen, but we all try not to talk about it.

I truly grew up thinking that salad made with home grown produce, and whole wheat pasta sautéd in olive oil with pine nuts, arugula and sun dried tomatoes was a typical tuesday night dinner for all families.  Add avocado? Obviously.   That’s how I learned to cook (and eat); watching my dad cook, acting as his sous chef, and being second in command to conduct the evening assessment of refrigerator contents to determine what meals are actually possible (aka Fridge Disposal Meals).  When my dad would travel I was automatically promoted to head chef, a scenario which my mom was both intrigued and terrified by; but outside of a few small and thankfully contained kitchen fires, I steadily honed my craft.

As an adult I can honestly say that things have only gotten worse, which of course really means exponentially better.  My love for locally grown and organic food has become more obsessive, I live in a town that is focused on locally sourced foods and culinary uniqueness, and I have slowly (but certainly) become more compulsive about cooking and eating clean and delicious food.  That being said, it should come as no surprise that Zoodlers and spiralizers are one of the greatest things to happen to me in the last decade.

fuel sweat grow: zoodles  Anyone who has peeled or sliced zucchini into ribbons knows, these kitchen toys have completely changed the game.  Lately I’ve been loving zoodles sautéed in coconut oil, seasoned with salt and pepper, and ultimately topped with browned ground beef and sautéed peppers, carrots, and mushrooms.

fuel sweat grow: zoodles and ground beef

I love this as another grain free option, in addition to spaghetti squash, to create and replicate meals.  Obviously it’s an amazing pasta replacement, but it also works as an amazing addition to scrambled eggs (like below), fajitas, and pretty much anywhere you might want to mix in some greens.fuel sweat grow: scrambled eggs and zoodles

You can definitely expect a series of zoodle heavy recipes to come out of the winter months, so get excited.  You’ll be zoodling before you know it.

While I never really lost touch with my love for vegetables and ‘fridge disposal meals,’ it wasn’t until the last few years that I’ve really focused on creating more in a clean and grain free arena.  The first few months were a little scary, and I missed the meals that I was so used to, but slowly I figured out how to recreate them; how to work with different ingredients, pair different ingredients, and create more flavorful and exciting meals than I ever had before.

This is going to be the winter of amazing meals and I’m inviting you all to dinner, one way or another – so join me with plenty of gratitude, vegetables, and love.

Welcome to Fall: Comfort Food + Charlottesville Weekends

It’s fall.  It’s a leaves changing, crisp air breathing, college football kind of fall, and I’m so in love with it.

fuel sweat grow: pumpkins and fall

I love warm weather just as much as the next winter-fearing southern transplant, but there’s some naturally ignorant draw to the changing of the seasons that fools my body and mind into thinking that there will be a favorable outcome, or at least a perpetual new reality where life is all hot-chocolate, boots, and pumpkin everything.  And listen, if there’s a world like that somewhere, please send me the coordinates.  I’ll be there….fully engulfed corduroys, a turtleneck and tall boots – because that’s my jam.

This past weekend, despite Saturday being unreasonably hot, was a beautiful first full September weekend in Charlottesville.  Football, the downtown mall, long sleeves and my first hot chocolate provided the perfect lead in to what I’m hoping will be a little calmer season than the last.

Sunday, outside of just football and the steep break in the weather from Saturday, was the perfect day of balance and organization.  The morning included my favorite Sunday activities – coffee, breakfast, and strolling the downtown mall, and in the process, seeing this sweet little love note on the door of Mudhouse downtown. [MUD + MAD = <3].

fuel sweat grow: charlottesville mudhouse downtown

Early afternoon kicked off at Citizen’s Burger Bar in tandem with the 1pm NFL kick off, and was followed up by a nap, a trip to HomeGoods and Whole Foods, and then an evening of food prep glory.  It was perfect.

For this week in food, a few things went into production to prevent any meal driven panics, starting my favorite Spaghetti Squash Bolognese. As far as clean eating goes, it’s one of the best cold weather comfort foods you can imagine, and might be even better reheated (so make a LOT and pre-package lunches for the week if you can).

The squash was already roasted, so I took some ground beef from Whole Foods, simmered with squash (zucchini and yellow), and then added in the ‘spaghetti’.  The sauce was my favorite (at least favorite store bought), Keswick Gourmet, made locally in Charlottesville.

fuel sweat grow: spaghetti squash marinara

fuel sweat grow: spaghetti squash bolognese

While this was happening on the stovetop, SO much more was happening all around it to make my new favorite pack and go snacks, including chopping, grilling, and even more stove-topping.  The result: amazing spring rolls.

fuel sweat grow: hand rolled spring rolls

I made a batch of these last weekend in Maine with my Aunt, and immediately got all of the necessary ingredients to bring them back to my everyday life.  Stay tuned for the full scope update with recipe options and process.  I’m obsessed.

I guess the cliffs notes version of all the above is: welcome fall, you’re beautiful.  The rest of the week is promising to be pretty awesome as well with the cool air sticking around, amazing sweats, happy hours, live music, and food throughout.

Grocery List, Breakfast Favorite + Monday Things

From the moment I opened my eyes this morning I could just feel the monday-ness looming in the air.  I had the classic weekend where I had more to get done than I could have ever reasonably accomplished, and it was actually a struggle for me to admit defeat at 10pm on sunday night to allow myself a good night sleep.

It was totally worth it.  The still-unpacked box that was abandoned in the corner is still staring at me, but I don’t care.  I’m prioritizing me this week – my sanity, my health, and my own piece of mind.

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I committed to an 80/20 style 28toLife program with Sarah and Georgi, good friends and trainers from MADabolic, and it started today.  Over the past year I’ve gotten pretty used to cooking according to Cristina’s preferred plan and can make a meal out of just about anything at this point — as long as there are groceries stocked.  That’s one of the challenges — making sure that there is good, fresh food, constantly stocked in the fridge.   Meat, fruit, vegetables, and a few other critical essentials to allow for spontaneous meal creation.   The point is not to feel hungry and deprived — it’s to change what you’re using to fuel your body and teaching it to run on good quality food.

Depending on what your preferred tastes and meals are, you might want to meal plan ahead of time and buy groceries a little more frequently than usual, or, you might want to go all-out on Sundays in preparation for the week.  Totally your call.  I do a little of both, but I would say that I do have a staple MUST-HAVE-THESE-THINGS at all times list:

Basics:

  • Coconut Oil
  • Coconut Milk (canned from Trader Joes)
  • Sesame Oil
  • Almond Butter (Fresh ground from Whole Foods if you can)
  • Sea Salt
  • Cinnamon
  • Pure Vanilla Extract
  • Chili Powder

Meat:

  • Chicken Breast
  • Ground Beef
  • Flank Steak (get a big one so you can take advantage of extra)
  • Chicken Sausage ( Applegate Farms)

Fruit & Vegetables:

  • Zucchini
  • Yellow Squash
  • Cauliflower
  • Spaghetti Squash
  • Lettuce / Kale
  • Cucumbers
  • Avocado (MANY)
  • Carrots
  • Broccoli Slaw
  • Apples
  • Blueberries
  • Strawberries
  • Bananas
  • Lemons

Additional staples:

  • Whole and/or slivered Almonds
  • Walnuts
  • Sunflower Seeds

It looks like a huge list — and it is, but for the most part you can ALWAYS find these things in my fridge, and they are the best and most versatile basics I’ve found.  There are certainly other things I like to pick up at times — beets, arugula, and spinach included, but usually only when they’re planned in a specific meal.

This morning’s breakfast was straight out of my critical ingredient handbook, and was the perfect way to start off this Monday.

Fuel Sweat Grow: Egg Scramble
Saute broccoli slaw, zucchini, and yellow squash in coconut oil
Add chicken & Eggs
Add chicken & Eggs
The finished, and delicious, product.
The finished, and delicious, product.

Lunch was a salad with chicken from a little spot next to my office, accompanied by about 10 huge cups of water that were strategically consumed to help me prepare for (hot) yoga at Y2 tonight — more on yoga tomorrow.

Dinner tonight was grilled chicken, cucumber, avocado, and sea salt seasoning all chopped and mixed together for a chunky chicken salad.  It was super quick to make since I had some chicken already cooked and awaiting it’s destiny in the fridge.

And that marks the end of this super long monday.

Goodnight.