Indigo30 DAY 28: The MYPaleo5

You’re about done with this thing, and I’m about to kick you out of your snuggly little nest with all the rest of your baby bird friends. What to do next? Do you really want to know what I think you should do from here on out? Do you want to know what I am going to do from here on out?

The MYPaleo5. That’s my name for how to roll the other 11 months of the year.

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MEDITATION • YOGA • PALEO

How to do the MYPaleo5:

  1. Do the Indigo30, which is the Whole30 nutritional reset, along with daily yoga every September.
  2. Genuinely complete the re-introduction, the Fast Track or the Slow Roll, to the best of your ability. Journal what you experience with each food group. Keep it for next year, so you can see what has changed after 11 months.
  3. When that is complete, adopt a Paleo diet (see Day 3 Blog Post, “Whole30 v. Paleo v. Keto” to review the parameters of a Paleo diet – I also love the website, Paleo on a Budget for really breaking down Paleo in super easy terms. (And she has a recipe for Paleo Maple Bacon Chocolate Chip Cookies, so… yeah.) Go for 80-90% of the time or at least 5 days a week, allowing for leniency and margin during social events, holidays and special occasions.
  4. Have a willpower plan. Maintain and nurture your small group.
  5. Meditate and do a mindfulness practice at least 5 days a week. This can range from 5-10 minutes when you wake up (literally, wake up 15 minutes earlier, use the bathroom, and sit your butt on your cushion) to gratitudes with your loved ones to attending all the many daily meditation classes we offer at Indigo Yoga. Friends, this practice is EQUALLY AS IMPORTANT IF NOT MORE THAN YOUR DIET AND EXERCISE. THIS IS YOUR STATE OF MIND. DO NOT SKIP THIS PART.
  6. Commit to in-studio yoga 5 days a week. The other 2 days you can do other workouts or rest. Doing anything less than 5 will — for you, after having been on your mat every day — weaken your cue, routine and ritual strength, which means you won’t feel the same rewards as you do now (strength, stamina, discipline, empowerment, pride … even just for showing up …) You don’t want to weaken your momentum.
  7. Anytime you feel like you are getting too lose with your “margin,” commit to 5 days of disciplined Whole30 and yoga and reset. I am certain any of your Indigo30 2018 comrades would join you if you need the support!

In the meantime, here is a basic overview of a Paleo diet. As you will see there are things on here that are going to shock you and make you jump for joy! And… all in moderation. Like all things. All the time, everywhere… remember little grasshoppers … The Middle Way.

What you CAN HAVE:

• Meat – bacon too, of course, always bacon!
• Fish
• Vegetables
• Fruit
• Nuts
• Seeds

• Dairy
• White Rice
• White Potato
• Natural Sweeteners such as: raw honey, maple syrup, coconut nectar
• Dark chocolate — WHAT!! YES!! IT’S TRUE!

What Paleo suggests NOT eating
• Grains / Wheat / Gluten / Corn
• Soy
• Legumes
• Sugar (like high-fructose corn syrup, table sugar, etc)
• Overly processed foods

image.pngThere is loads and loads and LOADS of information on the internet and a gazillion books on Paleo living, so you are certainly not short of resources. My favorites are hands down Paleo Magazine and the Well Fed Magazine. My two favorite books are Practical Paleo and Paleo Comfort Foods. I know I haven’t even scratched the surface!

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Bonus! Here are some of the most popular Paleo recipes as an early triumph treat!

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Bonus #2, and if I didn’t love you, I wouldn’t share this with you because I’m a little covetous of it! But I love you.

Paleo Chocolate Chip Cookies

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Brooke’s favorite Paleo recipe OF. ALL. TIME. This pic here? Actual footage of the last batch I made…
Cook Time 10 minutes
Total Time 10 minutes
Servings 15 cookies
Calories 253 kcal
Author Rachel Conners

Ingredients

  • ½ cup coconut oil room temperature
  • ¾ cup coconut sugar
  • 1 egg room temperature (can also use a flax egg to keep it vegan – 1 tablespoon flax meal + 2.5 tablespoons water, whisk together and let set for 10 minutes before using)
  • 1 teaspoon vanilla extract
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • cups (9 oz.) blanched almond flour
  • 1 cup (6 oz.) chopped dark chocolate see notes
  • Flaky sea salt to sprinkle on top (optional)

Instructions

  1. Beat together the coconut oil and coconut sugar until smooth. Add the egg and vanilla and mix until smooth.
  2. Add the almond flour, salt, and baking soda to the wet ingredients. Mix until well incorporated. Fold in the chopped chocolate. Cover with plastic wrap and refrigerate for at least an hour (can prepare up to 48 hours ahead of time).
  3. When you’re ready to bake, preheat the oven to 350ºF. Use a cookie scoop to form cookies and place on a parchment lined baking sheet; press down slightly. Sprinkle with flaky sea salt if desired. Bake for 10 minutes or just beginning to turn golden brown around the edges.

Recipe Notes

To keep completely paleo, make your own chocolate or use Santa Barbara Chocolate’s Coconut Sugar Sweetened Dark Chocolate (code BAKERITA will get you $10 off).

Have a great day 28!

Keep going!
B

Indigo30 DAY 27: An introduction to the Reintroduction

Don’t do what I did the first time I did the Indigo30, which was not TRULY learning about the re-introduction a few days before the final day. All I could think about was BEING DONE. And I can even remember being a little defiant about doing the image.pngreintroduction all together, like, “Nah, I don’t really need to do it properly, I will figure it out.” I do remember having the WORST STOMACH ACHE EVER on Day 31 after eating some quinoa. But that morning I also had cream in my coffee. And I had a glass of wine on the night of Day 29. (Bad cheating! I was such a rogue.) So even though I thought it was the quinoa, it could have been any of the three. But I didn’t really know because I mashed them all together in a 12-hour period.

After 3 years of studying the Whole30, I still have to give myself the constant reminder that the Whole30 is a dietary reset, intended to help us figure out what foods affect our digestion, energy, sleep, mood, focus, cravings, athletic performance, and symptoms of a medical condition — negatively. “Careful, systematic reintroduction is the key to identifying which specific foods aren’t okay for you (and the effects they have on your body and brain),” encourages the Hartwigs in Whole30. So do NOT skip, blow off, rush through, modify or forget about this step. You guys, if you skip the re-introduction, it’s like getting to the end of the race but never crossing the actual finish line. It’s like I tell my teachers in training — you must complete your last assignment, or I can’t give you your certificate. Why put in ALL this work and not get what you came for?

“Reintroduction is actually a lifelong process. The more you pay attention to how you look, feel, perform and live after eating certain foods, the more you will notice their subtle effects. For some, gluten makes them sad. For others, dairy makes them break out — but not until two or three days after the exposure.” I can remember an esthetician once told me that the sugar that I eat now will show up as a breakout on my face or back 30 days later. I was like, OMG. NOOOOO!! I don’t even know if that’s actually true but it was enough to make me not want to eat sugar because it felt like a horrible forever-kind-of cycle. I can’t remember what I ate a month ago! But now it’s a huge, angry cyst on my chin. Yuck.

I can promise you this, if I can’t promise you anything else on this program. If you blow off your yoga and you decide to celebrate with pasta and wine or beer and pizza followed by a bowl of ice cream and a night-cap, Day 32 is going to be hell. You will feel like you have been lawn-mowed. Your Sugar Dragon will reawaken with a vengeance, you will have zero energy and your trips to the bathroom will be frequent and uncomfortable. And you really won’t know why.

There are two ways to work the Reintroduction: the Fast Track and the Slow Roll.

The Indigo30 Fast Track

image.pngThe Fast Track is the complete reintroduction protocol in ten days. This is for folks who know exactly what they have been missing and want to figure out quickly if these foods negatively impact them. You are going to keep up with your yoga schedule because you know how to safely pace and modify and when to back off a little (in class) but you love how you feel and you need the discipline of coming every day. If you feel satisfied with the results of the Indigo30, are a Type-A, structured type person, then the I30 Fast Track option is for you. This plan is also the best route for someone who undeniably lives with food allergies and is not certain what is causing so much genuine and life-altering upset.

The basic timeline of the Indigo30 Fast Track is as follows:

DAY 1 (optional): Keep your entire diet Whole30 compliant while evaluating a gluten-free alcohol. The best options are a gluten-free, low-sulfite red wine (Fit Vine is fantastic, as is Scout & Cellar. Both wines are free of residual sugar which makes them so much better to drink, of course in moderate quantity, after this program) 100% agave tequila or gluten-free beer. This is the day to re-introduce it but don’t go overboard. Then, go back to Whole30 for the next two days and see how you feel. Alcohol is a major part of social life, and, you have done just fine without it for 30 days. Take a little time to determine how, how often, how much — if at all — you really need it in your lifestyle.

DAY 1 (OR 4): Evaluate legumes while keeping the rest of your diet Whole30-compliant. I caution against a big bowl of beans — you know why. You could try some peanut butter or some miso soup. After this day, go back to Whole30 for the next two days.

DAY 4 (OR 7): Evaluate non-gluten grains (corn, brown or white rice, certified gluten-free oats, quinoa, etc.) while keeping the rest of your diet W30-compliant. Oatmeal, white rice, tortilla chips, gluten-free bread… (I know all you saw just now was TORTILLA CHIPS). After this day, return to W30 for the next two days. Pay attention. You are getting all the intel you need during this time about what truly works and what doesn’t.

NOTE: You may experience a moment of loss or sadness when you come to the realization that some of your most favorite foods truly, after all, simply don’t work for your body — like at all, not just for 30 days. Dude, I get it. It’s a bummer. And… it’s not. It’s just food. It’s not a loss of life or loss of a pet or loss of a relationship. It’s the loss of a routine and a reward that you created by no deliberate fault of your own at some point in time and found enjoyable. Be present with the irrationality of feeling loss and depression over tortilla chips. Then, take a deep breath, shake it off, and get to your yoga mat. 

DAY 10 (OR 13): Test run gluten-containing grains (any product made from wheat, rye or barley-bread, cereal, pasta, crackers, beer, etc.) — and of course keep the rest of your diet W30 clean. You could go with a muffin or some whole-grain bread, maybe some wheat crackers or a beer. Only do a bowl of cereal if you can use a nut-milk over it.

COMPLETION: Now you know. Your reintroduction is over, and you can decide for yourself what works and what doesn’t. If drinking alcohol gave you a splitting headache, if yogurt made your bowels blow, or bread made you break out like a teen, only you can make the call about if it was worth it… and it may be! And that’s okay! The win here is that you now know going in how it will affect you. And I would put money on the notion that you probably won’t indulge as much as you think you will anyway. Pretty great for just 30 days of work after a lifetime of wily ways.

The Indigo30 Slow Roll 

The Slow Roll doesn’t follow any particular timeline. The entire idea is to just carry on eating Whole30 and doing your yoga until something comes along that causes you to have to make some new choices. Is it a special treat at a party? Is it a weekend vacation to the beach where your yoga happens as napping on a beach chair with a magazine?

image.pngWhat’s great about the Slow Roll is that you get to continue the momentum you’ve built, living symptom-free and energized as long as you stick predominately to the plan. Another huge bonus that you may not have even realized is that when you do choose to reintroduce food that you think is the greatest, most irresistible thing ever, you’ll savor it more. You won’t be bringing a large amount back in at any given time, so it’s likely that the side effects won’t be as severe or last as long as they might if you are really going for it like you do on the Fast Track.

This option is for the person who has already done the Indigo30 before and has a really good sense of what foods do not work for them. It’s possible that you may want to Fast Track to see if anything has changed — we know this is possible as we age — that we can’t tolerate things quite like we used to be able to (alcohol!) This option is also for the person who doesn’t have really severe food allergies and doesn’t need super definitive answers. However, the Slow Roll isn’t just for ten days — this is basically your new normal from here on out. (In a couple of days, I will talk to you about my other approach, the “Paleo5,” which is another option after you ease out of the Slow Roll.)

As far as your yoga goes, I encourage you to take Day 31 completely off. Like, I don’t even want to see your smiling, triumphant face on Day 31. TAKE DESERVED, NEEDED REST. And on Day 32, get back on your mat, and allow yourself to determine how much yoga is truly best for you, your body, your schedule and your goals/purpose. I will always and forever tell a practiced yogi that 5 days a week is your standard, with one of those days devoted to a restorative practice, especially if you incorporate other workouts into your regimen. My only caveat here is that the routine — the ritual — for some of you, really helps keep you on the rails. And what a positive, glorious ritual it is! So keep going. Just keep going wisely. Hydrate often. Eat enough – nourish with good carbohydrate and good fat. Back off every now and then so your body can heal and therefore get stronger. Do imagenot ever push past reasonable limits. There is no direction ANYWHERE in any of the ancient teachings that says “push harder” or “if you’re not killing yourself you are not working hard enough.” No, no, no. Oh my gosh — NO. This idea is so not what was intended by the great masters. The ancient text, the Yoga Sutras, interestingly enough, only says one thing about the physical practice of asana: Sthira Suhkam Asanam. It means a yoga posture should be steady, firm and stable, yet also comfortable, light and delightful.

Straight from the Whole30 book is “One Slow Roll Consideration.”

“There is one way to keep your daily diet feeling more sustainable without jeopardizing your Tiger Blood. To give yourself a little breathing room on this stretched-out reintroduction schedule, consider relaxing on the Whole30 “no added sugar” rule come Day 31.

HALLELUJAH PRAISE THE LORD!

… This doesn’t mean you’re eating frosting washed down with energy drinks (gross) but if you want sugar-cured bacon with your eggs, ketchup on your burger, or the vinaigrette dressing the comes with your restaurant salad, go right ahead. Note that we’re not actually changing your diet much here — you were already eating meat, condiments, and salads on the Whole30. We’re just broadening your choices a bit, in a way that won’t send you running for the nearest donut shop. Of course, if there are some foods you suspect (or know) will be ‘triggers’ for your Sugar Dragon, stay away! Sweetened nut butters or coconut butters, dark chocolate, or coffee creamers may send you hurtling down the path of cravings and overconsumption.”

I feel so happy that you now have a good path for when you’re on your own. I am feeling suddenly like an empty nester. (sniffle) I am excited for you and know you will crush it, no matter what comes your way. I feel confident that you will be able to decide, for yourself and in your heart, what is “worth it.” I do want to warn you though, and the book will tell you this as well, that your definition of “worth it” on Day 31 may loosen as time goes on. The discipline is to always and forever assess what is worth it as if you were on Day 15. Sometimes, as with so many things, the idea of a certain food is better than the actuality of it.

Be strong. Make informed decisions. And as always, keep going.

Love,

B

Indigo30 DAY 25: Hold the eggs. And the bacon. (BUT WHY?!)

Because I bet you’re a little sick of eggs and bacon. I bet you are ready for more variety, but not necessarily wanting more on your plate, so to speak. If you’ve mastered the art of variety for this epic Indigo30, then you are likely always looking for new ideas!

On par with how I’ve rolled this thing out for the last 30 days, I’m about to share new ways to make not only our food more creative, but your YOGA more creative and fresh as well. Don’t worry, I won’t make you choose a different spot in the yoga room for your mat. (Although …)

One of the suggestions I’ve gotten in the past is to keep a “Best of I30” journal, a place image.pngwhere you could keep, note and organize all of your favorites into categories… perhaps that should be in the appendix of this compilation of blogs which will hopefully have a cover and a spine someday. But for now, get yourself a little 3-ring or a tabbed notebook to organize all the good stuff you’ve learned. (Don’t forget to include your favorites from our Tuesday Posting Parties, Yvette’s recipes and all the info in these super awesome blogs!)

And without further ado, here are more ideas to add variety to your routines so you can finish strong.

Great breakfasts that are not eggs and bacon (from the Whole30 Daily Newsletter):

  • Sausage and cabbage sautéed in coconut oil.
  • Smoked salmon, cucumber, tomatoes and dill (or homemade tartar sauce).
  • Grass-fed steak, sautéed kale with mushrooms and onions, side of guacamole/avo and tomato. And some grapefruit.
  • Shredded chicken with Anaheim pepper sauce and plantains fried in coconut oil.
  • GIANT spinach salad with berries, grilled chicken, roasted squash and roasted sunflower seeds… balsamic and olive oil.
  • Roast a whole boneless turkey breast with whatever spices and dried herbs you have, slice it, then eat it all week with veggies, avocado and salsa.
  • Caribbean Seafood Stew from Everyday Paleo.

Why not have a burger for breakfast? Try this:

Ingredients: ground beef, 1 egg, hot sauce (Rubin’s Red or Frank’s) 1/4 C. cilantro

Directions: Grill burger, top with egg fried over-medium. Sprinkle cilantro and hot sauce and devour!

Do you have the yoga yawns?

Are you tired of hearing, “Let’s start in child’s pose?” If you’re looking for a little variety in your yoga practice, sometimes it’s just as easy as asking your teacher for it! All of the teachers at Indigo Yoga are trained to be able to add and subtract poses in the sequence in a way that makes anatomical, biomechanical and energetic sense. Nothing is arbitrary and we don’t teach to entertain; we teach to educate. But, if you are wanting a change up, ask them to throw in an extra inversion, hip opener or arm balance. Or maybe there is a pose you want to work on for a few extra minutes. They will love the challenge and are savvy enough to even be able to take one suggestion and craft an entire class around it … without losing the essence and why of the sequence. Don’t fall victim to boredom and blame your teacher! Make a request!

And don’t forget, you lucky down dogs, you have TWO studios to practice at. Haul your butt 10 minutes down the road to the Sundance Square studio for a change of scenery. Nothing beats the twinkle lights in the trees when you settle in for your savasana nap. And if you’re lucky, your teacher will cover you with a blankie and tuck you in.

You miss sandwiches, don’t you…

There is research to suggest that getting your hands on your food can actually stimulate all of the senses. This is probably why eating a sandwich can be such a satisfying experience. But how to when no bread? Here’s how:

  • Lettuce wraps. Butter lettuce, collard greens are both great for nestling your contents and keeping it somewhat intact!
  • Grilled, baked or toasted sweet potato is really the winner for little slider-like sammies. And it’s delish!
  • Jicama tortillas work great for wraps as well. They are super delicious with tuna fish salad or chicken salad.
  • Sometimes, if you slice roast beef or chicken just thick enough, they can be like two slices of your favorite gluten-packed, sugar-laden, gut-bloating bread. (hahahaha). Put some mayo on those slices, add bacon, lettuce, tomoato and before you know it, you have a Breadless BLT or Cali Club.

Kiddo Inspo

Whole30 Forum contributor/member, Flynn, shares a handful of great ideas for cub-approved lunch snacks…

  • Gorilla Sandwich: Almond butter and banana rolled up in a romaine leafCrispy-Paleo-Chicken-Nuggets-e1438874710299.jpg
  • Shish Kabob: Flynn calls them “muscle sticks” and tells her kids how big and strong they will make them! Find a little stick of some sort, like a skewer, and put meat and a few veggies or apples/pineapples in between.
  • Chicken nuggets: What kid doesn’t love the nug? Homemade is pretty darn good, and here is a stellar recipe from Paleo Running Momma.
  • Ants on a log: It never goes out of style … celery, almond butter and ants. I mean, raisins.
  • Meatball lollipops: weird name, kinda sounds gross but kids don’t care! Use Tessamae’s ketchup for dipping.
  • Fun containers can be found anywhere. Kids love the bento-box styles with the little compartments. Because their little brains crave consistency and routine and organization too, just like yours does.

Revolutionize your yoga with some new learning

Going to daily yoga classes is fun for sure. It’s so GREAT when your schedule becomes consistent and you can really start to see progress and strength. Adding in new learning such as a weekend workshop, a studio program, an outdoor class, meditation sits (in a class or at an outdoor sit) can also deepen not only your knowledge base but level up your daily practice. Yoga is everywhere these days — you don’t have to look far to find some inspiring new curriculum. Keep up with the electives, workshops, trainings and programs Indigo Yoga holds all year long through the website and social media channels. We are always striving and growing to provide our students with the most cutting edge teaching.

And finally,

GO GET YOURSELF A NEW YOGA OUTFIT. Your old ones probably don’t fit anymore anyway. 

Love you guys!

Keep going!
B

Indigo30 DAY 23: Favorite Finds A-Z, Vol. 2

I’d bet that a second alphabetical list of cool must-have/try stuff would just make your Day 23, wouldn’t it?

Let’s see if I can do it again!

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Favorite Answer – “YES, THAT’S COMPLIANT.”

Favorite Brooke Blog – The Poo Post. Yep. Still the winner by a shit-ton.

Favorite Cookbook – Well Fed by Melissa Joulwan. I love this gal. She is funny, witty and her recipes and blogs are some of the best, often touted by Whole30 themselves. She has a few books out and is often featured in Paleo Magazine.

Favorite Dry Shampoo – Moroccan Oil and Evo’s Water Killer

Favorite Egg Recipe – Green Chile Beef Egg Cups by the Defined Dish

Favorite Food Processor – KitchenAid Mini 3.5 Cup Processor. It’s small and sweet and easy to use, better than the big one, which always feels like such a production! Plus mine is BLUE.

Favorite Grain-Free Dog Food – Blue Buffalo. My mutts are sooooo sensitive … they itch and scratch until the cows come home. If I go off-program with them (haha) even for one day, they are scratching themselves silly.image

Favorite Hack – Using rubber pet food container lids on canned items like coconut milk or olives.

Favorite Interview – Simon Sinek discussing the Millennial generation. You’ll never view our kids, their futures, our parenting and our futures, regardless if you are a parent — the same again — after you watch this. Simon is my hero. (Is he single?)

Favorite Japanese (compliant) Foods – Sashimi, shiitake mushrooms and green tea. Delish!

Favorite Knife Set – Cangshan Knives, available at Costco. A sharp, good quality knife is essential for your kitchen. A dull knife can be dangerous because it requires more force to use, so it is more prone to slipping and cutting where it’s not supposed to — like on your hand. The ideal kitchen knife will have a sharp blade that holds its edge well, good balance, a comfortable handle and durable construction. If you can’t get new ones, take yours to a sharpener — for around $40, you will feel like you have a brand new set. (Try Fort Worth Shaver & Appliance on Montgomery, that’s where I’ve always taken mine.  And, periodically Central Market does knife sharpening as well.)

Favorite Lipbalm (for right now) – Dr. Bronner’s Organic Lip Balm in Peppermint. Listen, I have about 5,000 other favorite lip balms, but Fresh Sugar’s Lip Caramel might be just a little too glossy and a little too caramel-y for some of y’all.

Favorite Mayo – Homemade. All day. Recipe in the W30 book. Cinch. But if you can’t whip some of your own up, Trader Joe’s has one that is sugar-free. Why, I ask you, why does anyone think mayonnaise needs sugar!!!!! (Imagine me losing it a little just then.)

Favorite Nut Butter – Mine is still Rx Vanilla Almond, but Kila loves NuttZo, which has cashews, almonds, Brazil nuts, flax seeds, chia seeds, hazelnuts, pumpkin seeds and celtic sea salt! Wow! Now that’s a blend!

Favorite Oprah’s Favorite – Cuisinart TOA-60 Convection Toaster Oven Air Fryer. Since Oprah knows all the things, I trust her when it comes to, well, all the things. Instead of deep-frying, opt for this Cuisinart air fryer that lets you get the crispy fried-food flavor without the added unhealthiness. PS: It’s important for you to know that O is a spokesperson for “WW,” or, “Wellness that Works,” formerly known as “Weight Watchers.” Thank you Alexa, for making sure I am properly informed of all the important news. (Alexa is also one of Oprah’s Favs. You’re welcome.) image.png

Favorite Pressed Spice –  Tumeric. I love to get turmeric shots at Juice Junkies, and combine one part (one shot) with 3 parts tart cherry juice. Tumeric is super amaze for reducing inflammation in the body. However, I hear the magic powers of Moringa are hot on turmeric’s heels!

Favorite Question – “Wine is technically a grape, so… I can have it, right?”

Favorite Root Veggie – Red and yellow beets. Roasted with evoo and mint.

Favorite Skin Product – Almond oil in the shower right before you get out. Coconut good too, Jojoba better, but it’s pricier. No lotion needed, skin smooth as silk.

Favorite Timesaving Tip – www.realplans.com – are you using this? WHY NOT IT’S THE BOMB.

Favorite Underarm Deodorant – Native. The best! Best texture, best quality, best effectiveness, best scents! Available at Indigo.

Favorite Vitamin – I prefer to take liquid vitamins from Tespo – I am much more apt to take them and absolutely apt to not feel nauseous when I do. Buy the cute little dispenser imageand get your custom vitamins sent by auto-ship. They will make up for the thousands of expired vitamins sitting in your cabinet.

Favorite Water Bottle – The Whole30 bottle, of course! Available on Amazon, of course!

Favorite Xylitol Substitute – Mint leaves. C’mon, you have to give me points for coming up with an x-word this time.

Favorite Yam Preparation – 5-6 minutes in the microwave! No joke! Super easy. No need for all that cooking drYAMa.

Favorite Zoup – ZUPA bottled soup. Whole30 approved and sent straight to your door!

There. I did it. Now YOU DO IT.

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Keep going!

B

Indigo30 DAY 3: Whole30 v. Paleo v. Keto

So many diets, so little time.

Welcome to Day 3. You’ve triumphed through two days of no sugar, no alcohol, no beans, no grains and no dairy. BRAVO! Give yourself lots of back pats today, my friends. You have trekked up the mountain a good distance; basecamp is just barely in sight.

All the literature about the Whole30 says this is one of the toughest days. And we’ve been talking quite a good bit about what is going to be difficult so far, to prepare you. So instead of continuing to shine a light on what’s hard, let’s divert our attention to something that is of interest to many of you: the difference between Whole30, Paleo and Keto. But before I dive into the battle of the diets, I want to give you just a little bit of Indigo30 motherly love. Today you may feel pretty rough. So if you can, go easy on yourself. If a nap is anywhere possible for you, take one. When you get on your mat, downshift a gear, take a few extra child’s poses. If there’s a chance at a longer savasana or as we call it at Indigo, “extended rest,” then seize the rest. Your body is detoxing, quite literally. It is starting to heal from the damage done by your old less-healthy food choices and perhaps an inconsistent yoga practice. Acne, rashes, fatigue, digestive distress, mood swings — all normal. Not fun, but normal. You may even feel like you are coming down with something. Again, normal. But, don’t reach for the saltines; drink some club soda or sparkling water, lie down for a bit, have some bone broth to comfort or some peppermint tea to soothe. It’s all going to be okay, pumpkin!

So now let’s learn something today. I want you fully and excitedly equipped with useful information from this program.

A popular question of late is, “What is the difference between Whole30, Paleo and Keto?” All three approaches have gained worldwide momentum, and it’s a great topic to break down so that you know which works best for you. Obviously you are choosing Whole30 now, but knowing about Paleo and Keto for later may suit you in a lovely way for the long term. All have distinct similarities, most notably that they are low-carbohydrate approaches to nutrition. Keto is structured to be extremely low-carb. Paleo and Whole30 are just naturally low-carb because they eliminate all processed food, grains, and refined sugars, which are naturally carbohydrate-dense. All three approaches encourage a move toward clean, whole food eating and educate followers on the importance of knowing where their food came from and what is in it.

The best way to understand each is to examine what you can or cannot eat and some of their specific nuances.

PALEO

The Paleo diet focuses on eating whole, healthy, natural foods, avoiding (but not necessarily eliminating forever) inflammatory and processed foods. Paleo takes out foods like breads, flour, rice, corn, other grains, legumes (including soy and peanuts) and dairy. This approach is particularly good long-term for people who have gluten sensitivities, celiac, and/or wheat and nut allergies. Refined sugars are also eliminated on the Paleo diet, but many recipes use maple syrup, honey or stevia to sweeten. Alcohol, although obviously not encouraged in quantity or consistency, is not off limits.

Paleo is notorious for having amazing recipes with all-natural, compliant ingredients that mimic typically “unhealthy” food; you’ve probably all heard about the infamous Paleo Banana Pancakes, or the muffins, or my personal favorite, the Paleo Chocolate Chip Cookies (sorry, I know that’s painful to read right now.) Because of the flexibility and modifications Paleo offers, many find it to be the most suitable approach long-term.

WHOLE30

The Whole30, first and foremost, is a 30-day elimination challenge, or reset. It is not a diet and it is not meant to be done nor is it really even realistic to do long-term. The Whole30 eliminates sugar, alcohol, grains, dairy and legumes. At the end of 30 days, a “reintroduction” allows you to determine which of the 5 groups mentioned above cause you sensitivities. The Whole30 takes Paleo a step beyond by not allowing any kind of “SWYPO” (you can to read the Whole30 book to find out what that acronym means) or imitation/modified versions of junk foods, baked goods and treats. The Whole30 (and Paleo) do not restrict food intake, or track/count macros, calories or carbs. It discourages the use of the scale and encourages the acknowledgement of “non-scale-victories,” or NSVs.

The Whole30 is most certainly restrictive and “all-in,” which is a really great approach for those who are wanting and willing to drastically clean house and pinpoint food reactions and intolerances. It’s motivating, it teaches followers to think differently about food, it has a remarkable global community and is an overall great reset.

(Can you tell I’m partial?)

KETO

The Ketogenic Diet, or “Keto” diet, can be considered the strictest of the three options. It is a strict low-carb, high-fat (let me be clear — high “good fat”) approach to dieting and most specifically, weight loss. The goal of the diet is to achieve, by way of diet, a state called nutritional ketosis. In ketosis, your body shifts from burning carbohydrates for energy to burning from fat reserves (simply because there aren’t enough carbohydrates to fuel your metabolism.) It requires significant carb restriction and a significant increase in fat consumption. Many low-carb diets are high-protein and low fat, but Keto is high-fat and moderate-protein. img_0019

One specific differentiator between Keto and Whole30/Paleo is the tracking of macros (daily intake of carbs, fat and protein) or following a detailed meal plan to keep your carb count in the 20-50 grams per day range. Some keto dieters also test their levels of ketones with urine strips. Keto can help people become very aware of how many carbohydrates they are consuming, but because of the restrictiveness and the diligence of macro tracking, it can be difficult to maintain long-term.

In Conclusion

Now you know the difference. In a nutshell, one is a reset (W30), one is long-term (Paleo), and one is primarily for weight loss (Keto), although it has a lot of other great benefits too; however, it is neither a reset nor an easy long-term approach given it’s strict and restrictive nature.

And — you may find something really useful and helpful in all three approaches, perhaps using each of them at different times of the year depending on your needs and desires. I know many people who adopt a little or a lot from all three for custom blend that works great for their needs and lifestyle. Often I hear, “I’m about 80% Whole30 about 80% of the time. The rest of the time I’m more Paleo. And like 2% of the time, I have a cupcake. And I love it.”

I love that approach. Even though the math doesn’t actually work, I still love it.

The great news about all three is that they encourage us to eat unprocessed, whole, natural foods, educate ourselves about that food and inquire with ourselves on our relationship with it. Great news indeed.

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Brooke’s Besties!

RECIPE: My infamous “Tajin Almonds”

I was taught this recipe from a dear friend who lives in Monterrey, Mexico. Her housekeeper made these for us when visited a few years ago. She gave me a handful and said, “Try these, you are going to die.” And I did. I’ve shared them with every Indigo30 group since then, and they have become a signature snack and best kept Indigo30 secret!

Ingredients:

Raw Almonds, Orange Juice, Lemon Juice, Kosher Salt, Tajin Seasoning (available anywhere)

Directions:

Heat oven to 350 degrees and line a baking sheet with non-stick tin foil. I always get a big bag of raw almonds at Costco (best price, great quality). Dump them all in a big bowl and pour orange juice over until they are barely submerged. Then add some lemon juice (I don’t have exact quantities, the housekeeper just told me, in Spanish, what was in them, I watched as she made, and I have since guessed!) Let the almonds soak for about 3 minutes. Don’t soak any longer or they will get too soggy. Drain the juice by straining. Return almonds to the bowl and thoroughly coat with kosher salt and Tajin. Stir up really well. Line the baking sheet and bake for 4 minutes. After 4 minutes, gently turn over/around the almonds (add more seasoning now if you want!) Return them to the oven and bake for another 5 minutes. Let them cool. As they cool, they will get crispy again. Best stored in glass jars. ENJOY!

And, keep going.

B