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 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 17: I30 Favorite Finds, A-Z, Vol. 1

The prep, the launch, the new routines. The tough days, the rough days, the smooth and effortless days. The dreams, the conversations, the ideas, the frustrations. Everything about this program swings the pendulum, with the ultimate goal on Day 31 for the scale to balance itself right in the middle. For many days now, I’ve fire-hosed you with information that for some, was thought provoking to say the least, but probably life altering in some cases. So let the pedals of enlightenment stop spinning for a few miles so we can coast amidst some lighter topics.

I used to have an Instagram page with my BFF called “Favorite Finds.” We had so much fun with that thing, basically just posting up anything we loved from mascara to travel gear to smoothies to sunscreen. So today, I thought I’d give you I30 Favorite Finds Vol. 1. Which of course means there will likely be subsequent follow ups! It feels a little like opening Pandora’s Box for me, because even the thought of listing a few things fills me with overwhelm because THERE IS SO MUCH TO SHARE AND HOW WILL I EVER SHARE IT ALL … (gnash). But, here goes!

Favorite APPLE

Honeycrisp! Always the Honeycrisp. Slice thick and smear with almond butter and date paste. Of course alone is thoroughly enjoyable. The king of all apples.

Favorite BLEND AT LOCAL JUICE BARS
  • Juice Junkies – Good Vibes, no sugar/add maca & the White Rabbit, no sugar/extra almond butter
  • Clean Juice – The Chocolate One, hemp protein, sub out maple syrup for date paste
  • Boulevard of Greens – Beale Street, sub out peanut butter for almond butter
  • Central Market – Superchargedimage
Favorite COCOA POWDER
Guittard’s Cocoa Rouge
and…
Dreamy Avocado Dressing (from It Starts With Food)
1/2 large avocado
1 T. lime juice
1/4 C. homemade mayo (see recipe in the Whole30 book
1 T. fresh cilantro leaves (optional)
2 T. water
Salt & Pepper
Place all ingredients in a blender or food processor and puree to desired consistency, adding additional water 1 T. at a time, if necessary. Allow flavors to meld for 30 minutes before serving. Store covered in the refrigerator.
Favorite DRESSING
Thai-Inspired Chili Coconut Milk Dressing (www.yummly.com)
1/2 C. coconut milk
1/4 C. cilantro (chopped, coriander leaves)
3 tablespoons lime juice
1 tablespoon fish sauce
1 chile (seeded and chopped)
(I know, I have two D’s. Couldn’t resist.)
Favorite EPSOM SALT
Sprout’s Brand – “Muscle Soak”
Favorite FAST FOOD
Zoe’s Kitchen Cauliflower Bowl with Harissa Salmon (no tzatziki or bread)
Snappy Salads Create Your Own Bowl
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Favorite GADGET
Pampered Chef Food Chopper. Best, most-used gadget I have ever had in my whole cooking life. I got it as a wedding gift IN 1997 for crying out loud. Use it once a week at least. BEST EVER.
Favorite HERBS
Basil and Peppermint. In all the things. All the time. Maybe not together, but otherwise, everywhere.
Favorite INSTAGRAMMERS
nomnompaleo
wholesmiths
pinchofyum
wholekitchensink
nocrumbsleft
tessamaes
mysweetroots
healthylittlepeach
dailypaleomag
mypaleokitchen
whole30recipes
Favorite JUICE
Central Market’s fresh pressed Apple, Lemon & Ginger.
Kimberly Snyder’s GLOWING GREEN SMOOTHIE (especially good when diluted with Central Market’s fresh pressed Apple, Lemon & Ginger!)
PS: I love her.
Favorite KALE SALAD
Del Frisco’s Grille – Brussels Sprouts & Kale, add salmon, no cheese, sub evoo for dressing
Pacific Table – Little Kale Salad, sub evoo for dressing
Favorite LULULEMON GEAR
Midrise Wunder Under Crop
Cool Racerback
Love Tee, Tanks, anything Love fabric
Scuba Hoodie
Studio Pant
Double Up Pouch
Favorite MARINARA SAUCE
Rao’s Marinara. A tad on the spendy side but SO WORTH IT.
Favorite NON-YOGA EXERCISE
Pilates with Jayme McCoy at Body By Pilates
Favorite OUTDOOR YOGA VENUE
The Trailhead at Clearfork, every Saturday morning at 9am!
Favorite PESTO RECIPE
Whole30 recipe (Whole30 Book, adapted a tad by yours truly)
1/4 C. walnuts
1/4 C. pinenuts
3 garlic cloves, minced
3 C. packed fresh basil leaves
Juice of 1/2 lemon
1/2 C. evoo
Salt & Pepper
Heat in a dry skillet over medium-high heat. When the pan is hot, add walnuts and pine nuts in a single layer and stir or shake frequently until lightly browned, about 2 minutes.
Combine the nuts and garlic in a food processor and pulse a few times to combine. Add the basil and spinach and pulse until coarsely chopped. Add lemon juice. While mixing at a low speed, add the evoo in a slow stream until all the ingredients are fully blended. Add salt and pepper and pulse a few times to combine. Store in fridge up to 2-3 days, or freeze in ice cube trays.
Favorite QUESO
HG queso (made with cashews) at HG Supply – sub fresh veggies for chips. I also hear Siete has a great packaged Cashew Queso new on the shelves!
Favorite RESTAURANTS FOR W30
Righteous Foods (local)
Zoe’s Kitchen (national)
Pacific Table (local)
Press Cafe (local)
Snappy Salads (national)
Pret a Manger (international)
Favorite SNACK
Chomps Meat Sticks
Handful of Olives (Trader Joes)
Dried Mangoes (Central Market)
Rx Vanilla Almond Butter
Tajin Almonds
Matt’s Munchies
Sliced English Cucumbers
Berries with melted Coconut Manna
Chia Pudding
Blanched Sugar Snap Peas
Favorite TEA
Teavana if you want fancy.
Pure Leaf Herbal Mint. Best flavor, organza bag, best price.
David’s Deep Blue Spirulina Tea — okay I haven’t tried but I’M DYING TO!
Favorite UTENSIL
Handheld Lemon Squeezer – I use this thing almost every day. You must have.
Favorite VANILLA
Wilderness Poets Pure Vanilla Powder — so great in chia puddings, coffee, over sweet potatoes or baked peaches/apples.
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Favorite WHOLE30 RECIPE
Grilled Coconut-Curry Chicken (Whole30 Book pgs. 230-231) – This is my #2 FAVORITE W30 RECIPE OF ALL TIME. Pair with cauliflower rice and a green salad with the Thai-Inspired fav dressing above!
Favorite X
Sorry guys, I got nothin.
Favorite YOGA MAT
Lululemon’s “The Mat.” It has great grip and it’s well-padded. The bad news: if you use it regularly, it will wear out in about a year or at least start smelling real bad. Opponents of the Mat love the Manduka Pro or Prolite, which has moderate grip (I slip all over it) but it will last a lifetime, literally. Those mats never wear out and they don’t retain sweat or stink.
Favorite ZUCCHINI RECIPE
Paleo Pizza Noodles — This is my #1 FAVORITE W30 RECIPE OF ALL TIME. Replace the pepperoni with Applegate Farms Prosciutto.

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Okay, my friends. A part of my soul is now yours. Enjoy the new fav finds!

Happy Day 17!

Keep Going,

B