GFChris

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  1. Fluffy liked a post in a topic by GFChris in Banana and Eggs?   
    This is why pancakes are out on a Whole30, directly from the Can I Have Guide:
    'Sometimes, we feel like if we have to have one more conversation about pancakes, we might explode. No, you can’t have pancakes. Yes, even if they’re just bananas and eggs. First, they are explicitly ruled out in the Whole30 program guidelines. This should be enough of a reason, but in case you’re still wondering why (they’re just bananas and eggs!)…
    Pancakes in any form do not encourage success with the Whole30 program. Reaching your health goals depends on committing to both the rules and the spirit and intention of the program. The Whole30 is designed to change your relationship with food, first and foremost. And the psychological impact of eating pancakes as part of your healthy eating, life-changing plan cannot be ignored.
    Eating eggs, a banana, and some olive oil is not the same as combining those ingredients into a pancake. There are studies that show that how your brain perceives the food influences satiation. This is often cited with liquid food (smoothies or shakes, as we reference in the back of It Starts With Food), but experientially we see this with whole foods as well, depending on how they are combined. Pancakes bring up a totally different psychological response than frying some eggs and eating a banana. And it’s that psychological response that we are trying to target with the program.
    You may not have an affinity for pancakes, but we find that most people who complete our program do best without any of these comfort/trigger/reminiscent-of-the-SAD-stuff-you-used-to-eat foods. So, because we need to create one program that applies to as many people as possible, we rule these Paleo recreations out. In our vast experience, this sets everyone up for the best Whole30success possible. And, of course, what you choose to do after your 30 days are up is entirely up to you."
    - See more at: http://whole30.com/2013/06/the-official-can-i-have-guide-to-the-whole30/#sthash.Hhrq2rlP.dpuf
  2. futurowoman liked a post in a topic by GFChris in W30...really?   
    You are correct that rice is off-plan on a Whole30.
    However, all potatoes are permitted. White potatoes were added to the allowable foods in July, 2014.
    Compliant sausage and bacon are allowed.
    The best you can do is point out or question when you see people eating off-plan food (if you're strongly compelled), and put your main focus on doing your own true Whole30, including avoiding the compliant foods that are triggers for you.
  3. marianned liked a post in a topic by GFChris in Pre/Post-Workout Meal Suggestions?   
    Coconut water after a race is fine for rehydration, per the Can I Have Guide to the Whole30.
     
    Just make sure it's compliant. 
  4. LadyLisbette liked a post in a topic by GFChris in Brands of coconut milk that are compliant?   
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    The canned coconut milk in Trader Joe's is in the aisle with the dressings, oils and condiments.
     
    When buying canned coconut milk, if you don't buy any of the compliant brands suggested here, when you check your ingredient list, make sure it doesn't contain any form of sulfites. For example, potassium metabisulfite is in many canned coconut milks: any brand that contains that ingredient is non-compliant on the W30.
     
  5. MG23 liked a post in a topic by GFChris in Rendered fat from non-compliant but organic bacon?   
    Save it for after your Whole30. Can only use bacon fat from compliant bacon.
  6. Annabee03 liked a post in a topic by GFChris in Whole30 Sample Reintroduction Schedule   
     
    FWIW, this is similar to the reintroduction protocol my registered dietitian used when I did an elimination diet through my doctor's office back in 2006 after food allergy testing. As I recall, the rationale for having the food in question at all three meals was to be sure you ingested enough of the food group to conduct a sufficient test for sensitivity.  If you feel crummy after 1 serving, that might be enough to stop. If you feel fine after one serving or you're not sure, it's another good reason to have the item in question at all three meals (or, if you have unclear results after 1 day, add another day of testing said food group).
     
    EDIT: the order in which you reintroduce food groups doesn't matter. The Whole30 reintroduction schedule is a sample of one possible order.
  7. lshorette liked a post in a topic by GFChris in Mixing up recipes for a second whole30   
    Once a week, I get a fresh piece of salmon, top it with olive oil, dill and garlic powder, wrap it in tin foil, and cook it at 375 for ~20 minutes. Easy peasy and I enjoy it with my veggies of choice.
     
    Other faves:
    - these blueberry turkey "muffins" (closer to a meatball than a muffin) with missmary's suggested changes. 
    - Tom Denham's Hot Thai Chicken with Broccoli and Cauliflower 
    - PaleOMG's artichoke lemon pesto chicken "pasta"
    - Well Fed's Pad Thai (any excuse to have her sunshine sauce)
    - while tomatoes are still in season, this farmer's market gazpacho
  8. Winhow liked a post in a topic by GFChris in Quest Bars and Shakeology?   
    Regarding shakes, they are discouraged. The idea is to chew your food vs. drink it, as chewing is more satiating. 

    Upon quick glance, it looks like Shakeology would not be compliant anyway, as it contains ingredients like whey protein, pea protein, quinoa, stevia, agave and monk fruit (sweeteners), all of which are not allowed on a Whole30.
  9. Sonia! liked a post in a topic by GFChris in Nobody in my family's convinced that cauliflower can be anything but cailiflower   
    Love this Healthy Foodie roasted cauliflower recipe. I've even served this to company and it's been a big crowd pleaser. I've subbed extra light tasting olive oil for the avocado oil, rice vinegar for the white wine vinegar, and sea salt for the Himalayan salt. I also cut the chili pepper flakes in half. You might also choose to use less mustard, depending on the size of your cauliflower head.
  10. Sonia! liked a post in a topic by GFChris in roasted cauliflower   
    Made this roasted cauliflower recipe from the Healthy Foodie earlier this week.
     
    Delish!

    I didn't have white wine vinegar on hand, so I used rice vinegar. Also didn't have Himalayan salt, so I used sea salt.
     
    A keeper.
  11. Robin R. liked a post in a topic by GFChris in Whole30 Sample Reintroduction Schedule   
     
    Yes, do a separate reintro day for alcohol.  Your plan is prudent: your day 1 of reintro will be alcohol at the birthday party, and yes, nothing with wheat so you're not testing gluten at the same time.  I would also recommend not to go overboard; a couple drinks, as you stated, would work. The next day, I would then remove alcohol and go back to 100% Whole30 eating for two days, and then continue with reintros per the reintro schedule.
  12. Robin R. liked a post in a topic by GFChris in Start date Aug 1   
    Do you like fish or seafood?
  13. VivaLaMeredith liked a post in a topic by GFChris in Three days in -- very hungry and too much fat?   
    How are your portion sizes? Are your meals meeting the recommended template of 1-2 palms of protein, 1-3 cups of veggies, and the appropriate amount of compliant fat? (FWIW, your fat portions look fine - hard to tell on the other two.)

    When eggs are your protein, the serving size is the number of eggs you can hold in one hand.

    Also, check to ensure your bacon, turkey breast and chorizo sausage are compliant: no sugar, sweeteners, gluten or other nasties in the ingredients.

    Are your staying sufficiently hydrated? Aim for drinking water, in the amount of at least half your body weight in ounces, daily.

    If you need to snack in between meals, have a mini-meal that contains a protein and fat.  In the meantime, work on upping your portion sizes until your meals satiate you for 4-5 hours.

    Try having a carb dense vegetable at at least one of your meals and see if that helps. Carb heavy veggies include sweet potatoes, winter squash, jicama, carrots, parsnips, plantains and rutabaga.
  14. julesjasin liked a post in a topic by GFChris in What kinds of tea can I have?   
    Yes.
  15. Rebe_J liked a post in a topic by GFChris in Naysayers   
    With folks like this, you could say something like the following:

    Thank you for your concern. This isn't a permanent way of eating: it's a 30 day elimination diet based on lots of research on foods that tend to cause inflammation, poor digestive health and negative psychological response. It's important to me to find out what foods make me feel good vs. make me feel bad. I'm getting plenty of nutrition from the protein, vegetables, fruit and healthy fats on the program. 
  16. Staggolee41 liked a post in a topic by GFChris in Big challenge coming up.....   
     
     
    "used to" is the operative phrase.   

    You're training your brain to behave in a new way.  Tell it you're going to only make the cakes this time around.
     
    In addition to the tips above:
     
    - Wear kitchen dishwashing gloves as you cake prep, that you'll be less likely to lick.
    - Any leftovers, immediately squirt dishwashing liquid over them and throw them in the trash.
  17. Staggolee41 liked a post in a topic by GFChris in Big challenge coming up.....   
     
     
    "used to" is the operative phrase.   

    You're training your brain to behave in a new way.  Tell it you're going to only make the cakes this time around.
     
    In addition to the tips above:
     
    - Wear kitchen dishwashing gloves as you cake prep, that you'll be less likely to lick.
    - Any leftovers, immediately squirt dishwashing liquid over them and throw them in the trash.
  18. GFChris liked a post in a topic by Staggolee41 in Big challenge coming up.....   
    Hmmm... Check for duct tape sales in your area
    Serious answer: can you take the bits and pieces left over and Frankenstein a cake or other tasty treat to donate? Your local fire station won't mind, nor will some friends or family, I'm sure. Serious answer part 2: stir with your opposite arm/hand, which won't have the muscle memory to pull a spoon to test. Any way you can break your routine without impacting the quality of the finished product will promote mindfulness, helping you stay in the moment and not in spoon-licking, finger-licking autopilot mode. Or ask a friend to help, and have them keep you honest and in line.
    Good luck!
  19. GFChris liked a post in a topic by holymolysoly in Horrible breath?   
    I ordered some keto test strips from Amazon and it turns out I was in Ketosis. I don't know how others feel while in ketosis, but I was really miserable...sluggish, crabby, and just a very odd feeling of unwell/not myself. Had a few servings of white and sweet potatoes since testing Monday night and I am out of ketosis and feeling 100% better!
  20. smallbarlow liked a post in a topic by GFChris in Am I eating enough?   
    ^^^this
     
    Use your own personal non-scale victories and satiety as your guide.
    What are you doing for exercise?  Depending on intensity, you could also add a pre and/or post workout meal.
    Are you drinking enough water?  We recommend 1/2 an ounce of water per pound of body weight, daily.
     
  21. jmcbn liked a post in a topic by GFChris in 100% Peanuts   
    No peanut oil, no peanuts, no peanut butter, or any products made from peanuts on a Whole30.
  22. GFChris liked a post in a topic by KT1030 in Day 20...considering calling it   
    Thanks for the advice! I took it and didn't quit my W30. It was hard since she had brought my favorite IPA with her! But, we made another date for 2 weeks from now when we can enjoy an adult beverage together.
    Side note: she hadn't eaten well for the past few days, so I filled her up with a delicious W30 compliant meal: poached salmon, garlic roasted potatoes, raw veggies and guac, and watermelon. Yum!
  23. jmcbn liked a post in a topic by GFChris in 100% Peanuts   
    No peanut oil, no peanuts, no peanut butter, or any products made from peanuts on a Whole30.
  24. fmr_sailor liked a post in a topic by GFChris in Losing steam midway through my second Whole 30- was it too soon to start round two?   
     
    Hmm ... so it sounds like a full-fledged Whole30 is the appropriate next step for you.
     
    You simply need to decide whether now is the time that you're ready to commit to the whole process. 
  25. GFChris liked a post in a topic by jmcbn in Down 7 lbs in 30 days?   
    Ok, so a couple of things strike me here....
    Sleep - not a full night's sleep - how many hours are we talking here? And what steps are you taking to improve on this? Are you taking a magnesium supplement? Do you practice good sleep hygiene? Do you get plenty of time outdoors? So many people underestimate the impact sleep deprivation can have on their overall health - often it's one of the final pieces of the puzzle.
    "...I do not eat 3 full meals a day every day... we are not on a schedule.... breakfast is sometimes later than usual...' Yeah, so make a schedule. Eating breakfast within an hour of wakening is absolutely key in balancing hormones, one of which is cortisol. When cortisol is raised your body is stressed. When your body is stressed it hangs on to every ounce of fat it can for survival. When you don't eat breakfast your cortisol levels rise in order to stimulate glycolysis or gluconeogenesis to raise your blood sugar so that your body has energy for whatever it is you are doing. MAKE breakfast (within an hour of wakening) a part of your morning schedule and stick to it. Every day of the week.
    The two meals you've listed really don't give a big enough snap shot of your 30 days for me to comment on what you could have done differently - they look okay to me (was the butter clarified?), although personally I don't tend to eat starchy veg in the morning as it can impact blood sugar (& in turn energy/appetite/mood etc), and you could probably do with a little more veg with your steak, and more fat in both meals for sure - and a daily lack of fat would undoubtedly have effected your runs. If you'd like to list out a few more meals I'd have a better idea of what you should tweak...
    As for the 'obese' label is your Dr measuring this by your BMI?? Because it's entirely possible to be within the obese range for your height according to BMI yet be classed as 'athletic' as far as body fat percentages go - body fat is a much better indicator of health. Interval sprints & running are great for cardio vascular strength, but if you're looking to reduce body fat further then the best thing you could do would be to add in weight/strength training to your routine so as to build muscle. Not only is muscle more dense than fat, meaning it takes up less space (but weighs more which is why the number on the scale is irrelevant), but it also has a higher resting metabolic rate than fat meaning that it burns more fuel just to  'be'. It's also known to be of huge benefit in the fight against osteoporosis.
    I think you're completely on the right path. You just need to make some adjustments to see improved results - and one of those adjustments might be seeking out a more sympathetic doctor.