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ShannonM816 last won the day on April 2

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About ShannonM816

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    Whole30 Moderator since 10/31/2014
  • Birthday August 16

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  1. Olives are a good fat source. Oil for your dressing. Occasionally you can have some nuts or seeds, just don't depend on them all the time as they're not the best fat source. Avocados. Any form of coconut, so unsweetened, sulfite free coconut flakes, or use full fat canned coconut milk to make curries or creamy soups. If you're often out and about, you might look into carrying your own salad dressings with you, either homemade ones in a container that seals well, or check out something like Tessemae's brand that offers some of their dressings in to go packs: or look for individual packs of compliant guacamole or olives that you can carry in your purse (If you carry one) or can easily leave in the fridge or drawer at home or work and grab a couple on your way out the door.
  2. Any kind of vinegar, including rice vinegar, is okay, unless there's sweeteners (often listed as caramel or caramel color) or sulfites added. If it has naturally occurring sulfites or if somewhere other than the ingredients list it says Contains Sulfites, that's fine, it's sulfites that are added that aren't allowed, and those would be listed in the ingredients list. We can't really tell you brands as sometimes the same brand can have different ingredients in different regions if the country, or they could offer different varieties of vinegar where some are okay and some are not. You can read the official stance on vinegar in the rules:
  3. Hi, @MimiC. This download has some general tips for dining out: Definitely have him look online for ingredient or allergen information -- many chain restaurants have allergen lists online, telling which foods have the most common allergens like soy, peanuts, or dairy, which helps to narrow it down some, although they don't usually address sweeteners that could be added so he'd still need to talk to the people at the restaurant to know for sure what is in each dish. Don't forget that he'll need to ask about marinades and seasoning mixes that are used as well. If he's not comfortable having to be that person at the restaurant who special orders things, he may want to bring meals from home and eat out less during this 30 days, so you'll probably want to talk to him about that so you can plan accordingly. Additionally, he may want to keep some "emergency food" around in case he gets stuck at the office late, or it turns out he can't get a compliant lunch at a restaurant one day. If he keeps a can or two of tuna or salmon and some olive oil, those won't take up much room in a drawer and will keep well for a long time. If he just needs a snack, he'd have it there, and if he needed a full meal, he could more than likely find a place that would make him a salad with no cheese or croutons, and maybe some lemon slices or vinegar to add with his olive oil for dressing. Not the most exciting meal ever, but it would work. For the grazing all day, the best way to address that is to be sure you're eating enough at your meals that you stay satisfied for 4-5 hours, so you're definitely not hungry (try to make your meals meet the meal template for best results, and definitely don't be afraid of adding fat to your meals -- add a serving or two in addition to what you cook in most of the time). Then, if you find yourself heading to the kitchen between meals, ask yourself if you're truly hungry or not. If you are -- as in you'd eat something bland and boring like plain steamed fish and broccoli -- then fix yourself a mini-meal of protein, fat, and vegetables, or at least two of the three, and sit down and eat it at the table the way you would a meal. If you aren't hungry, find something else to do. Go for a walk, read a book, clean something, call a friend, work on a hobby -- something that keeps your mind off food. Generally, if you're not hungry, those feelings of wanting to eat something will go away if you distract yourself long enough. You may also find that you need to just not buy things that might easily substitute for those chips -- nuts or seeds would be the obvious one. For me, I can keep raw nuts around to use occasionally in recipes or as a fat serving, but if I have roasted/salted ones around, I'll overeat them, so pay attention to foods like that and figure out what works for you. And obviously, since no commercially prepared chips are okay on Whole30 regardless of ingredients, if you haven't already, it might be best to get rid of any you still have around the house, or at least put them away somewhere that they'd be hard to get to.
  4. Peppermint tea is another that sometimes helps with nausea, though you may have the same issued with it as the other tea. If you like kombucha, ginger kombucha might be helpful as well. For food, try baked potatoes or sweet potatoes, scrambled eggs, grilled chicken, or chicken soup. Something like this soup with ginger in it, maybe: Or if you make your own broth, add ginger to it and see if that helps.
  5. You might find some of the tips here helpful: Unfortunately, other than the things you've listed, there really aren't other protein options. As for breakfast, it doesn't have to be eggs, it can be anything you'd eat any other time of day -- which is probably not helpful right now, since you're already tired of meat. Maybe try going back to the meal template and just having the minimum amount of meat for a few meals, so just have one palm-sized portion. Also try finding dishes where the meat is not as obvious -- stir fries with lots of veggies and small pieces of meat, salmon cakes (this is a good recipe:, pad Thai (
  6. It's possible it's your body telling you it'd like more fat in general. Despite years of being told to eat low-fat, the truth is we actually do need fat in our diets. It's good for brain health, and there are vitamins that are fat soluble vitamins, meaning that your body has to have fat to use them. Be sure you're having a serving or two from the list on the meal template, in addition to whatever you're cooking in, and be sure you're eating enough in general as well.
  7. I always just shake them up and use it that way, I've never tried to separate the cream off, so I'm not sure. I think that brand makes a coconut cream, which would have less water than the coconut milk, although it still may not be quite as thick as the separated part from a can. I only bother to separate any of it like that if I need to make it like a whipped cream, and I don't really bother to do that often, so I'm not terribly helpful for that.
  8. Eating when you're not hungry might be counterproductive, or it might not. We really recommend eating your first meal within an hour of waking because it helps regulate your cortisol levels. If you're used to not eating breakfast, you may not be hungry first thing in the morning, but you should still eat. Here's a little more explanation:
  9. You can make your own: Also, there are coconut milks that come in tetrapacks -- look for Aroy-d brand on Amazon for one example. I think those are bpa free and should contain nothing but coconut. I think the jars you're talking about are more like coconut butter. You'd use it more the way you'd use almond butter or something like that.
  10. I really didn't intend to be condescending. I gave you a straight answer -- it's not ideal, but you can if you want to. I'm sorry it came across as rude.
  11. First, know that not everyone experiences tiger blood in the same way. Some people feel like the Energizer bunny, and just keep going and going. Others find that it's more that their energy levels and moods are more even, no crash in the afternoon, they have more patience for dealing with other people. That said, there are a couple of things I'd change to what you're eating that will probably help. For breakfast, add at least one more egg, or some other protein (when eggs are your only protein source, have as many whole eggs as you can hold in one hand, which is probably 3-4), and be sure you add some fat -- make some mayo or guacamole or ranch dressing to dip those eggs and cucumbers in. For lunch, make sure the 1/2 a chicken burger is at least the length, width, and height of your palm, and remember that the meal template says 1-2 palm-sized portions, so even if it is the size of your palm, you can have more if you're hungry. And be sure you're using a fair amount of oil, or go ahead and add some olives or avocado or coconut flakes or occasionally some nuts or seeds to your salad. And be sure that salad is huge, or you might try adding some denser vegetables -- some beets, or peppers, or chunks of roasted potato or sweet potato. Dinner is probably good, since there'd be fat in the curry. Remember that the guideline for vegetables is to fill your plate with them. In general, most people feel best if they have at least one fist-sized serving of starchy vegetables each day, and people who are active, who are prone to depression or anxiety, and women who are nursing, pregnant, or in the week or so leading up to their period often need more. While you're still feeling tired, you might try having a couple of servings a day and see if it helps, and then once you're feeling better you can play with the amount and see how you feel. For water, aim for 1/2 oz per pound of body weight, so if you weigh about 120 lbs, you need at least 60 oz a day (and obviously, more if you're sweating a lot either from working out or just being out in the heat). Also, don't forget to salt your food to taste. We do need some salt in our diet, and when you remove all the processed foods, there's not really going to be any unless you add it.
  12. That's better, but no one here is going to tell you the juice is ideal. You're an adult, it's your choice, but you've been around the forum before, so you know we're not going to be all like, "Juice is great! That's a great option!" It's still better to chew your food -- it helps with satiety signals in ways that drinking the juice just doesn't. But not having juice is just a recommendation, not a rule. Pay attention to how you feel, if it works for you, great, if it doesn't, try something else.
  13. Can you have it? Yes. Is it ideal for a meal? No. Aside from the difference in drinking your food versus chewing it, you have no fat and no protein in this, and you'll really have the best results if you make your meals match the meal template.
  14. We can't see the ingredients list in that picture. Melatonin in general is okay, but you need to look at the ingredients. Start by comparing them to what's listed in the rules and the sneaky sugars list and the common additives cheat sheet, all of which can be downloaded here: If there are some ingredients you can't find on those lists, Google whole30 plus the ingredient and see if it's been addressed before. If you can't find any information on the first page or so of search results, come back and list the specific ingredients you're not sure about, and we'll help figure it out.