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