Monthly Archives: August 2016

EAST NASHVILLE 30 – ONE-THIRD DOWN!

10 days down, and I think we’re all feeling pretty great! Figuring out what our vices are when it comes to processed foods and finding great whole/real food alternatives. :) I’d say we’re getting our sea legs for eating with the perspective of fueling our body with what it needs rather than the junk that gives us temporary highs but no real sustained energy. We are what we eat, and I’m feeling better already by eating food I can see in its natural state, maybe grown locally or organically and not in a plastic bag with 30 other unpronounceable ingredient. Go team 30!

So this is the start of 2nd 10 days!! What we’re adding on here, or rather removing from our plates, is Dairy and Gluten. Remember to fill your plates with enough healthy protein, fats, carbs and of course veggies, and you won’t even notice that dairy and gluten have disappeared. We’re looking to gain benefits of reducing our intake of inflammatory foods, and may see some other benefits in our skin, respiratory system and our sleep! Boom! Don’t forget your water. Water! Water! Water!!!

Here is your: GROCERY LIST FOR THE SECOND 10 DAYS!

Please refer to: www.chelseajyoung.com for recipes! You can always remove items from this list if you’re making veggie/vegan versions and/or omitting any of the recipes from your game plan.

PRODUCE: 

  • 2 Bananas
  • 1 Head of califlower
  • 4 White onions
  • 6 Bell peppers
  • 1 Box mushrooms
  • Bag of sugar snap peas or green beans
  • 1 Large bag organic carrots
  • 1 Bag organic celery
  • 3 Heads of garlic
  • 2 jalapenos
  • 1-2 Large sweet potatoes
  • 1 Bunch flat or curly leaf parsley
  • 1 Bunch of green onions
  • 1-2 ears of sweet corn (optional for Mexican quinoa)
  • 3 avocados
  • 2 limes
  • 1 lemon
  • 1 Bunch cilantro
  • 1 Large eggplant
  • 1 Large spaghetti squash or 4-6 medium zucchini (Turkey Meatballs & ‘Spaghetti)
  • 2 Medium zucchinis – for turkey muffins
  • 1 Bunch of curly leaf kale

PROTEIN: (Fresh, Frozen & Canned)

  • 1 Dozen organic eggs
  • 1 Box of organic egg whites
  • 4-6 Organic chicken breasts (could easily use beans/ tofu) this is for stuffed peppers and curry dish
  • 2 lbs Organic ground turkey (1 for turkey muffins, 1 for turkey meatballs)
  • 5oz Prosciutto de parm (optional)

SHELF ITEMS

  • 2 13.5oz cans of full fat coconut milk
  • Rolled oats (not quick)
  • 8oz can of wile caught salmon/ or tuna you choose!
  • Gluten-free flout (almond, coconut, oat)
  • 1 ½ cup of dry chick peas
  • Quinoa
  • Organic vegetable broth
  • 1 15 oz can of black beans
  • 2 15oz cans of chick peas
  • 2 14.5 oz cans of roasted tomatoes
  • 2 Jars of marinara sauce (no sugar added)
  • Nutritional Yeast – can easily buy in the bulk bins only need 2-3 Tbls
  • Tahini

FROZEN ITEMS

  • 1 Bag of frozen broccoli
  • 1 8oz box / bag of frozen spinach

 

Spices you will need for 2nd 10 days: If you don’t have one / two of these check where they are used and you may be able to substitute something different. That is the beauty of getting creative with what you have on hand!

  • Cinnamon
  • Salt
  • Pepper
  • Garlic powder
  • Onion powder
  • Italian seasoning
  • Dried dill
  • Paprika
  • Cumin
  • Cardamom
  • Coriander
  • Cayenne Pepper (optional)
  • Chili powder
  • Madras curry powder
  • Red pepper flakes
  • Dried parsley
  • Dried chives (optional)
  • Garam masala (if you are making hummus but not needed)

 

 

EAST NASHVILLE 30 – RECIPES, GROCERY LIST AND GUIDELINES

Each 10 days you will get a new recipe list and a new grocery list to help you along your journey. Look for those on my blog within my website: http://www.chelseajyoung.com/

The idea over the course of 30 days is to find out which foods/ food groups your body thrives on and which may make you feel a little sluggish. The structure for each of the 10 days is below:

Step 1: over the first 10 days, we will focus on eating whole foods, closest to their natural state (i.e. eliminating all processed foods and thus getting more nutrients and energy)

Step 2: the following 10 days we will eliminate gluten and dairy (to reduce inflammatories and see how the body feels without them).

Step 3: the final 10 days, eliminate sugar (to further observe the body free of inflammatories and empty calories). Ie fruit, all other GMO grains (or all grains in general if you like).

The idea is to ease your body into these whole food changes. Can you have coffee? What about unwind with wine? See below for how we will approach the two!

Coffee: Yes you can have coffee! I want you to be mindful over the first 10 days on what you put in it. If you like cow’s milk in your coffee it will be a good idea to slowly decrease the amount you are putting in over the 10 days so when you get to day 11 you can eliminate dairy. Almond milk is okay, but is also processed and takes a bit of work to make your on own. So what is the alternative? Black coffee J….you may be surprised how good it actual is!

Alcohol: During the 30 days together we will be limited to drinking dry red wines. Dry red wines have the least amount of residual sugar. The driest red varieties are Pinot Noir, Cabernet Sauvignon, and Merlot. You may drink up to, not more than 2 glasses. If you want to see faster results you can eliminate alcohol entirely, but sometimes social gatherings, celebrations occur and it’s nice to be able to enjoy a nice glass!

MAKE WATER INTAKE A MUST! More important than any food consumption is water consumption. Everyday make it your goal to at least drink 60% of your body weight in ounces. 100% if you took a hot yoga class! Water will help flush the body of impurities and allow you to eliminate extra bloat / salt the body is hanging on to, especially during the summer months

Foods Lists & Ideal Portions for sustained energy:

Vegetables: go nuts! No limit on how many a day you eat…should be in every meal!

  • Greens (kale, collard, spinach, etc)
  • Brussels Sprouts
  • Broccoli
  • Asparagus
  • Beets
  • Tomatoes
  • Squash
  • Green Beans
  • Peppers
  • Carrots
  • Cauliflower
  • Artichokes
  • Eggplant
  • Okra
  • Jicama
  • Snow Peas
  • Zucchini
  • Cabbage
  • Cucumber
  • Celery
  • Lettuce
  • Mushrooms
  • Radishes
  • Onions
  • Sprouts

Proteins: Make an effort to have at least 4 servings of the following. Serving size is about the palm of your hand. Those in blue will be eliminated after 10 days.

  • Sardines
  • Chicken Breast
  • Turkey Breast
  • Ground Meat (Chicken, Turkey, Beef)
  • Wild caught fish
  • Eggs (2 eggs/ serving)
  • Shelfish
  • Lean red meat
  • Tempeh
  • Tofu
  • Pork Loin
  • Tuna
  • Protein Powder (See below for options)
  • Greek yogurt, plain
  • Ricotta Cheese
  • Cottage Cheese

Healthy Fats: These are so good for us but we tend to over-eat these if we get the chance, so be mindful here and try to stick with ½ cup total throughout your day. Those in blue will be eliminated after 10 days

  • Avocado
  • Nuts (Almonds, Walnuts, Pecans, etc)
  • Hummus
  • Coconut Milk
  • Cheeses (Parmesan, Feta, Goat, etc)

Healthy Carbohydrates: This is what most of us will definitely crave after a yoga class and want to scarf the minute we get home, these are great quick sugars for our body but we want to make sure we have a good balance throughout our day. Try to stick with 1 cup cooked total throughout the day. Understand some days you might need 2 cups and others none, the body will ebb and flow with this food group. The items listed in red will be eliminated after 20 days.

  • Sweet Potato/ Yams
  • Quinoa
  • Beans
  • Lentils
  • Edamame
  • Peas
  • Refried Beans
  • Brown Rice
  • Wild Rice
  • Corn
  • Amaranth
  • Millet
  • Buckwheat
  • Barley
  • Bulgur
  • Steel Cut Oats
  • Rolled Oats

Fruits: This is the sweet most of us crave when we eat whole foods, it is easy to sit and eat a whole bag of grapes in one sitting if you are not mindful. Try to stick to 1 ½ cups throughout your day. All fruit will be eliminated after 20 days.

  • Berries
  • Watermelon
  • Cantaloupe
  • Orange
  • Tangerine
  • Apple
  • Apricots
  • Grapefruit
  • Cherries
  • Grapes
  • Kiwis
  • Mango
  • Peach
  • Nectarine
  • Pear
  • Pineapple
  • Banana
  • Papaya
  • Figs
  • Honeydew

Oils, Seeds, Nut Butters & Dressings: Keep these guys in check, they are great support for your meals and can easily be over used. I have the hardest time with the nut butters!! Try to limit yourself to 2 tbls throughout your day.

  • Pumpkin Seeds
  • Sunflower Seeds
  • Sesame Seeds
  • Flaxseeds
  • Chia Seeds
  • Hemp Seeds
  • Olives
  • Coconut
  • Nut Butters
  • Seed Butters
  • Extra Virgin Olive Oil
  • Coconut Oil

Great food compliments: Use as much as you would like of these to flavor your food

  • Lemon & Lime Juice
  • Vinegars
  • Mustards
  • Herbs
  • Spices
  • Garlic
  • Ginger
  • Hot Sauce
  • Salsa

Protein Powders:

There are a wide variety of protein powders on the market. I drink my breakfast 5 out of the 7 days a week because as a busy mom I don’t have time to make myself breakfast. I use Vegan Chocolate Shakeology and if you are interested in learning / trying it let me know I can supply you a sample. My husband uses Orgain which is also a vegan chocolate powder from Costco.

If you have a protein powder and are unsure it is a good fit from a nutrition standpoint ask me and we can talk about ingredients. I think there are a lot of great protein shakes / nutritional shakes out there on the market. For this 30 days I would suggest if that is something you want to use, make sure it is whey-free and gluten free.

How to buy groceries & start cooking!:

Since we are eating whole foods you should stick to the outside of the grocery store and almost never have to venture inside unless your organic section is mixed in. Most stores have separated an isle or two with organic selection so you can stay focused. Organic can be expensive so for the purposes of this 30 days use the ‘dirty dozen’ recommendation unless you buy everything organic.

Dirty Dozen: http://www.drweil.com/drw/u/ALB00035/The-Dirty-Dozen-Foods-You-Should-Always-Buy-Organic.html

Things you can stock up on and have in the kitchen to use: things I use at least 1x/week in meals I make

  • Coconut Oil – Traders/ Costco
  • Cooking Olive Oil – Traders
  • Himalayan Sea Salt
  • Good Cracked Pepper
  • Cumin/ Coriander/ Chili Powder/ Garlic/ Onion Salt/ Italian Seasoning
  • Ghee –Traders or Raw butter from a local farm source
  • Fish Sauce – Red Boat Traders
  • Hot Sauce – Louisiana
  • Rice Wine/ Red Wine / Apple Cider Vinegar
  • Mustard – I like the grainy kind
  • Pepitas – Raw Pumpkin Seeds
  • Tamari/ or Coconut Aminos / Gluten Free Soy Sauce
  • Quality Balsamic Vinegar & Olive Oil

If you are shopping for a family I like to go to Costco…Great non-processed items to have on hand:

  • Organic Chicken – Easy to Freeze until use
  • Organic Ground Beef / Turkey/Bison – Easy to freeze until use
  • Frozen Fish from list below
  • Frozen Berries /Fruit– Big Money Saver
  • Frozen Spinach/ Kale
  • Frozen Organic Broccoli
  • Coconut Oil
  • Raw Nuts (Walnuts/ Almonds/ Pecans)– You could go organic here
  • Cooked Beets
  • Organic Eggs 24 pack
  • La Croix…I’m obsessed
  • Brussels Sprouts
  • Green Beans
  • Organic Spinach / Greens
  • Spaghetti Squash
  • Avocados
  • Chopped up Butternut Squash
  • Wild Caught Canned Tuna & Salmon
  • Organic Chicken Stock
  • Organic Black beans
  • Almond Butter

**Please do not buy anything processed…it may look / sound good but this program teaches us how to put whole foods together to avoid anything ‘extra’

Some of my favorites websites/ blogs out there:

  • Against all grain
  • Nom Nom Paleo
  • Detoxinista.com
  • The Clothes Make the Girl
  • Cooking Light
  • Paleo OMG
  • Paleo Grub
  • Minimalist Baker

Google :) – I google what I have on hand and put ‘paleo’ in front so there isn’t any junk in there and taylor it to what I have in my cupboard.

Let’s do this!

Each 10 days you will be given 2 breakfast recipes, 3 lunch ideas, 5 dinner recipes and a grocery list for all 10. (This can be found on the blog)

Bring any and all questions to the website www.chelseajyoung.com under my blog posts so I can answer you and that way the group can see the answer incase they have the same question.

We will meet in person at Hot Yoga East Nashville on August 14th at 8pm and then again before our final 10 days to check in with everyone. During our 30 days together we can all post our yummy creations on instagram and support one another along the way! Exciting for our journey!!

xo,

Chelsea

 

 

 

 

 

  • Buti yoga, Ashtanga yoga, Bikram yoga,  Hot yoga,  East Nashville
    Permalink Gallery

    EAST NASHVILLE 30 – A CLEAN & SUSTAINABLE EATING CHALLENGE

EAST NASHVILLE 30 – A CLEAN & SUSTAINABLE EATING CHALLENGE

If you’re interested in joining our nutrition group to learn more about food and how it impacts your wellness, please keep reading! During the 30 day program, we will discuss nutrition principles, tips on how to buy and cook food, and try a few eating experiments to discover how different types of food impact our body. Our goal is for each person to create a sustainable nutritious lifestyle.

Chelsea Young, a full-time yoga teacher and mom has studied many food and nutrition trends over the last 10 years and boiled all this information down into a few key principles that she’ll be sharing with our group! What works for one may not work for everyone, so we’ll be sharing our experiences within the group to compare notes and best practices.

How will this work?

We will focus on eating whole foods for 30 days (nothing processed, foods in their natural state). Every 10 days, we’ll experiment with our food intake to get a little leaner and meaner so it doesn’t feel overwhelming to try everything at once. Our goal is to find nutrition habits you can sustain after our 30 days together.

1st 10 Days: Aug 15th – 24th Eat whole foods (unprocessed), monitor intake of dairy, grains & natural sugars (ie fruits)

2nd 10 Days: Aug 25th – 3rd   Eliminate gluten, GMO grains & dairy in diet

3rd 10 Days: Sept 4th-13th   Eliminate all grains and sugar in diet

When?

The group will start August 15th. On August 14th, we will have an in-person group meeting at the studio so you can ask any questions and get all details before you start on Monday. Before our final 10 days we will meet again for further support and share best practices, recipes before we take on the final third.

Chelsea will provide grocery lists, recipes, tips & tricks to help you make this an easy and enjoyable 30 days. We will discuss how to use food as fuel for the body while creating beautiful, delicious meals with simple ingredients. This will be a great way to discover what types of food your body thrives on and which may weigh you down.

photo by Karsyn Dupree (@wldrnessa)

CHELSEA YOUNG – SUSTAINABLE EATING

As part of our upcoming food and nutrition group – East Nashville 30!, we will be sharing our personal experiences and experiments with food.  We all have our own unique stories about how our relationship with food has progressed over time.  To start, let me share my story and how I became passionate about food and nutrition:

I grew up playing soccer and played competitively through college.  As an athlete and young person, I could eat and drink whatever I wanted and not see any negative consequences, so I had the typical American diet of processed foods with few nutrients.  I ate ready-made meals and had fast foods on the go – I even recall eating chocolate donuts and milk right before a game! I rarely gave a second thought to nutrition or a well-balanced diet.

After I graduated college and joined the world of corporate finance at GE, I sat at a desk for most of the day.  I knew I needed to do something to counteract the sedentary desk work and my slowing metabolism.  To compensate, I started training for marathons and packing what I considered “healthy” lunches to eat at work, which mainly consisting of a sandwich, chips, and a drink.

After a few years of corporate work, I discovered Bikram Yoga in Chicago in 2008 and fell in love with it.  A year later, I moved to Cincinnati, where there was no Bikram studio, so the only way I could get my yoga fix was to go to Teacher Training and then open my own studio.  In 2011, during my first year as the studio owner and manager, I was still working a full time job at GE and had a ton of things on my plate.  It was essential that I maintained my energy throughout the week to accomplish everything I needed to do, so I began to focus more on what food I put into my body.  It was during this time that I started experimenting with raw foods, paleo method, whole 30, and even did a couple of detox programs with health coaches. From all of these philosophies, I started to figure out what types of food groups my body thrived on and which ones made me feel tired, bloated and sick. I love experimenting with new ideas, and after trying each of these methods, I gained more insight into how to fuel my body in a simple, affordable and sustainable way.

In 2012, I got married and soon after became pregnant with my first child.  Food became an even bigger focus for me because I was now taking care of a family.  However, it’s really tough to eat clean, whole foods when you are pregnant and crave carbs all day!  To help reduce my carb and sugar cravings I made sure to have fats, proteins and low glycemic carbohydrates at every meal. Water intake during pregnancy was key and helped me create a habit of drinking way more water then I was ever used to. My best trick for flushing the body and ridding it of junk is water, water, water. Throughout pregnancy I allowed myself to eat what I felt I needed, but by this time, I had enough experience to know that I would feel worse, not better, if I went totally bananas (no pun intended ;)), so I continued to just do my best with eating smart while balancing life… like eating cookies, when needed. :)

In summer of 2015, I sold my yoga studio, had my second child, and moved to Nashville. With 2 kids, 2 big dogs, and trying to navigate a new city, it was the first time in my life that working out took a back seat.  Food was they key for me to stay healthy and maintain when working out everyday just wasn’t an option. To kick start my metabolism and regain my muscle strength after pregnancy, I tried a couple another eating program which again focused on whole foods, paired with portion control and healthy protein/fat sources, which continued to give me insights into foods that my body thrives on. Around the same time, I discovered Buti yoga and really fell in love with it. Buti was my Yang to my Bikram Yin.

Today I’m leaner and more confident than I’ve ever been despite working out half as much as I did 3-4 years ago.  How is this possible?! Food. In my opinion, the food I eat determines ~80% of how I feel on a daily basis (energy, confidence etc.).  Sleep and exercise are important too, but food has really been my foundation for feeling healthy and energetic.  I am by no means perfect in my nutrition and am constantly seeking to learn more, but my current philosophy about nutrition has been very effective for me, and I think I can help others too.

Part 2: So what and how do I eat?

I focus on eating whole foods in their natural state.  I try to make delicious meals that also look good because it helps me get excited about the food I’m eating. Check out all of my creations on Instagram (@chelseayoungyogi)! During the week I try to stay away from dairy, grains (corn, wheat, rice, oats etc), and sugars (including fruits and natural sugars).

I still allow myself a couple of guilty pleasures, or as I like to think of them: rituals. These include coffee and wine! Rituals of life, celebration and fellowship with others. My day usually starts with coffee (sometimes a few cups ….but hey, I’m a mom of two young kids and don’t usually get a full night’s rest ;)).  I frequently end my day or enjoy a meal with my husband and/or friends with a glass or two of red wine.

What works for me may not work for you, but I hope that the group will at least provide inspiration to experiment with your eating habits and optimize them to best fit your lifestyle. For me, re-setting the body with whole food and getting creative by making my meals from a local source is one of my favorite challenges and gives me a great sense of accomplishment!

I would love to have you join our East Nashville 30!  I want everyone to gain energy and pride in what you cook and put in your body. We will share great recipes that you can save and grocery lists to make things easy. After 30 days, you will at least have gained some insight into what type of foods your body responds best to and others that weigh you down. I also believe that when you do things in a group setting you find more inspiration and accountability to make positive changes in your life.  If you want to get a better feel for how I eat, follow me on Instagram @chelseayoungyogi to check out some recipes.

The group starts August 15th, and there will be a detailed plan coming to the Hot Yoga East blog page in the next couple of days, so stay tuned!