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  1. 75 points
    Melissa Hartwig

    Forum Rules

    Welcome to the Whole30 Forum! We are happy you are here, and think you will find this new format ideal for questions, answers and support during your Whole30 program and beyond. Below are the general rules for this forum. We ask that you read them through at least once, and abide by them at all times. General Forum Rules We run a family-friendly show around here. Please keep language, links and images PG-13; no "f-bombs," links to adult content or any other such things you would not say, read or watch around your kids Keep discussions respectful. We appreciate differing opinions and relish open dialogue, but we ask that you maintain your temper and your respect for others at all times. Do not spam or grossly self-promote in these forums. If you have a blog to share, by all means, link to it in your signature. If you wrote an article appropriate to a particular topic, go ahead and let us know. But keep it tasteful, and please do not use this venue to drum up business for your goods or services. Respect the Copyright! Do not post recipes, articles, excerpts, or images from copyrighted materials. That means no copying recipes from The Whole30 or Well Fed into a post, no posting entire paragraphs from It Starts With Food, or posting links to PDFs of e-books you've purchased. These posts violate people's copyright (which is illegal), and it's just a generally disrespectful thing to do. If the item in question is posted freely online, you may copy the recipe or an excerpt from the post, but ONLY IF you provide a link back to the originating website. Posts found to be in violation of these rules will be immediately deleted, and the poster will be warned. Repeat offenders will be banned from the forum. We take this seriously, so please respect people's hard work and original material. Posting Rules Before you submit a new question, SEARCH! We aim to keep forum material as streamlined as possible, and chances are your question has been asked (and answered) before. Do not cross-post across categories. Please choose the best category for your query, and post only once. Stay on topic! This forum is currently only for Whole30-related topics. Again, do not post, upload or attach copyright-infringing material which you are not free to redistribute (subject to the licensing terms of the specific item). If you are found to be in violation of these rules, you will either be warned or banned. A ban of your user account may either be temporary or permanent. The administrators and moderators also have the right to edit, delete, move or close any thread or post as they see necessary, without prior warning. General Recommendations Use a descriptive topic name, so we can answer your questions faster and more effectively. ("Help!" tells us nothing - "Headaches on Day 2, is this normal?" gives us a clearer picture of your issue.) Do not ask for (or expect) personal consulting via this forum. Should we feel your request requires more attention than we can provide in this setting, we will direct you to our consulting options. Welcome new members. Help new folks "learn the ropes" about how to find information and resources, and how to get involved in our Whole30 community. Thank you for your support, and best of luck on your Whole30 program.
  2. 64 points
    Melissa Hartwig

    Disclaimer

    Disclaimer Please note, this forum is peer-moderated. Forum moderators are not doctors, licensed health care practitioners, or registered dietitians. The goal of this forum is to provide support, advice, and resources specific to the Whole30 program. We are not able to offer medical advice, nutrition advice, or specific dietary recommendations via this forum. Should you have a question outside of the scope of general Whole30 support, you should contact a Registered Dietitian, medical doctor, trained counselor, or other qualified healthcare provider for specific dietary and health-related recommendations. The information presented here is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. All content, including text, graphics, images and information, contained in or available through this material is for general information purposes only. Thirty & Co, LLC encourage you to review all information regarding any medical condition or treatment with your physician. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ HERE, OR ACCESSED VIA THIS PRESENTED INFORMATION. Thirty & Co, LLC is not responsible nor liable for any advice, course of treatment, diagnosis or any other information services or products that you obtain through this material. Any information you publish on this site becomes public information. By publishing content or information on this site, you are allowing Thirty & Co, LLC to exhibit, publish or distribute this content for purposes of publicizing Whole30's programs. The Whole30® is registered through the USPTO as legally registered trademark of Thirty & Co LLC.
  3. 25 points
    Robin Strathdee

    Don't over think this.

    Welcome all newcomers, welcome back vets, and for those of you who never left...welcome to this post. I just wanted to pop in here and remind you all to take a deep breath before you dive into all the questions about what you can and can't have. The program guidelines are clear on what you can and can't have (grains, dairy, W30 muffins), but things get a little grey when people start talking about what you should and shouldn't have. Please don't over think think this. You don't have to address every food related issue you have, break every bad habit, and shun every food that gives you comfort to succeed with your Whole30. If you need to you can always extend or repeat the process, and things will get better each time you do. My advice to you is this: Stick to the rules like they are your port in a storm (really, they will become that). Take the Moderators responses seriously (we know what we're talking about). Take community members suggestions as advice from those who came before, but keep in mind they are not the rules and not the Mods. Everyone here is well-meaning, and everyone here wants to see you succeed, but everyone here is at a different place in this journey. And finally, take comfort in these words (from Melissa Hartwig, on another forum post): Here's the thing (and this is an interesting discussion)... there are Whole30 "rules," which are strict, clearly outlined, and very well defined. No grains - and here are all the things we consider grains. No dairy - and here are all the dairy items excluded. No Paleo-fied food choices, and here's what those look like. Then, there are Whole30 suggestions for success. They're not part of the official rules, but they're things that we've seen really help (or harm) people as they move through the program. Fruit smoothies for breakfast - not a good idea. Skipping breakfast - not a good idea. Eating every two hours, all day - not a good idea. These things won't necessarily affect your Whole30 results (although they might), but if we can give you additional suggestions that will make your transition and your program easier and more effective, we're going to give them to you. Keep Calm and Whole30 On.
  4. 19 points
    Since starting eating the Whole30 way, many of my friends have asked questions, and for advice as they consider it too. Here's a getting started summary, based solely on my own experience. First, you are considering this for any number of reasons... for some it's the hope of weight-loss, for others, health issues such as allergies, inflammatory responses and other ailments that might be addressed by learning through the process which foods your body does not do well with. I can tell you that I don't think I have any allergies to foods and didn't have any digestive issues plaguing me. But I have terrible eating habits. I love healthy food, but also ate way too many snacks and foods that were just empty, very tasty, but empty calories. I have been successful with Weight Watchers in the past, several times. Get that? SEVERAL times. So, I was tired of the yo-yo weight issue I lived with as a result of not changing my HABITS, and that was my real motivator for trying the Whole30. I didn't want to count calories or points all my life, but understood that weight was a direct result of too many calories in and not enough burned off. What I didn't understand is the way a healthy body burns calories, and mine was way off wack from a lifetime of splurging and self-denial. The process is that the body goes first to sugars for fuel, and I had plenty of those coursing through my system! Some of it, it turns out, I wasn't responsible for, or even aware. It wasn't just the sweets I chose to eat, but I've learned that sugar is added to the craziest things you'd never dream of, and as a result, we ingest way more of it than we should, all day long. I wasn't choosing all of that, but it was going in my body every day! So, the short of it is, our body uses those sugars and leaves the rest of it, until needed. And the way I was eating, the rest was never needed, staying on as extra pounds unless I deprived myself for a period of time - in a DIET. After that time, of course, it would all come back because I was going back to eating the way I'd known for all my life. So, for ME, and for my husband Dan too, we lost weight just by eating compliant to the Whole30 Plan of healthy proteins, vegetables, healthy fats and some fruit three times a day, and being sure that we were not leaving the table hungry. I'm talking measurable, significant amounts of weight. Also, I lost some of the hip, knee and foot pain that was pretty much with me all the time. Is it just that the lower body mass was easier on my joints, or was I eating in a way that kept those areas inflamed? I don't know. But I know I'm eating compliant still most of the time, with small indulgences here and there, and I don't miss the weight OR the pains!! (lol) It's not a once and done, either. I was looking for something I can live with, forever. And I think I found it. Eating well, feeling satisfied, and never having to DIET again. It's a learning process of eating mindfully, sliding back into old habits, and bringing yourself into check again when you see it happening. I think of it as a re-structuring of a lifetime of habits and way of thinking about foods as "good or bad", or worse yet, yourself for eating them! I am still learning, and it will take many cycles before I can achieve what Whole30 calls "Food Freedom Forever", but I am closer now than I've ever been in my life, and I feel great too along the way! OK, some tips to make it easier: BUY these books and read them. They will HELP YOU on this journey. 1) 'It Starts with Food', 2) 'Whole30 - 30 Day Guide to TOTAL HEALTH and FOOD FREEDOM', and 3) 'Food Freedom Forever'. You CAN do this without the books, but they are great resources, and isn't your health worth a little investment? NO, I am not a spokesperson for them and I don't get any commission if you buy. Book #2 has a sample week's menu that I used as my base when I started new. It also has many recipes, some for some things I've never done before, like making my own mayonnaise! Participate in this Whole30 online forum. There are many there who are more experienced than me, who are very generous with their knowledge, get you through some tough moments, and, most of your questions have probably been asked and answered there. It's a great resource and source of support! PLAN your meals. Failure to plan = a "screw it" attitude when your belly is talking to you and you don't know what you are going to put on your plate. Consider utilizing a meal planner. I subscribed to RealPlans.com, which integrates with Whole30. This has a shopping list feature that is fantastic, tied to the menus selected for the upcoming week, has a supported facebook page/forum, and it lets me import my own favorite recipes too. PRE-COOK as much as you can, weekly or bi-weekly. This is especially important for those that really hate to cook. I don't hate it, but I hate to use my time cooking. Some, really HATE it. But we've got to eat. Might as well make it as easy on yourself as possible. You've got to have 3 good meals x 7 days/week... in my mind...forever, which means I wanted to learn as much from this first 30 days experience as possible. But only concern yourself about the next 30 days for now. Some of what you are eating for dinner can be in breakfast tomorrow, or lunch the next day, or a full meal that you cooked double or triple of and froze for dinners next week, or weeks from now! Cook large portions of protein, parcel them to servings, and freeze. You can change up the menu by serving them as part of another grouping of vegetables and whole different set of spices, and it won't have to be the same-old, same-old. Speaking of spices - there are many good sources online for mixing up new combinations to keep your tastebuds VERY happy. I'm loving this part. I rely on what I call "skillet meals" a lot - I love bringing raw or pre-cooked proteins and veg's, even fruit sometimes, together in layers in a pan on the stove, cooking in a healthy fat. I never get tired of them, and Dan loves them too. Fritattas, started on the stove and finished up with the eggs on top and browning under the broiler - YUM!!!! This recipe is SO versatile - anything goes!! TRY NEW FOODS that you thought you didn't like. Be open-minded. Once you start eating un-processed foods, you will be surprised at what fills you up, and what tastes good together, and you want to have as much variety of healthy, satisfying foods as you can get your hands on, so you won't ever get hungry or bored. PLAN your meals... and don't think of them as breakfast, lunch and dinner. They are meal #1, #2 & #3, and all foods are good at every hour of the day, not only the way you've been thinking of them your whole life. Yes, even salmon (for me anyway)... great left-over in an egg frittata first thing in the morning! Don't give in and snack while on the Whole30 - just don't do it. Eat to fullness at each meal, and you won't. Plan and serve foods that you like at each meal, and you won't. Try not to snack AFTER the 30 days too - keep that bad habit from coming back. Let your body work to process in a balanced nourishment cycle rather than peaks and valleys of too much/too little food intake. Staples in my pantry - reading labels to be sure anything packaged, canned or bottled is compliant to Whole30: Coconut Aminos Chicken and Beef Broth Coconut Oil Olive Oil Coconut Milk Sweet Potatoes Russet Potatoes Canned Sliced Potatoes Shredded frozen Potatoes Unsweetened Apple Sauce Canned Diced Tomatoes Salsa Canned Tuna Vinegars Nuts! (Yum!! Great, & healthy in recipes!) Vegetables of all kinds - fresh when possible, canned and frozen also though! Spiralized vegs - yes - it makes a difference - these are GREAT sauteed in a skillet! Riced Cauliflower - I've bought mine frozen from Whole Foods - usually 10-12 bags at a time, because I'm not there often. Onions Mushrooms Peppers Avocados (didn't know just how much I loved these!! Yum!!) Eggs Spinach (fresh baby spinach - great nutrients and cook down from a big pile into tasty bites in your meal - I use it in fritattas, always) Squashes Turnip Poultry, Pork, Beef, Fish, Frozen Shrimp Some becomes smoked and shredded, some cooked fast in pressure cooker, some cooked in slow cookers, some pre-assembled in patties, often with portions frozen for many, MANY future meals. Bananas Grapes Clementines Melons Berries Apples, and any other fruit in season!! Have an open mind. This is not a punishment, but a gift that you are giving to yourself. Anything worth having takes a little work, and so does this - at first. Until it becomes second nature. If you are doing the Whole30 - it is only 30 days, and you can do THAT, right? Of course you can! Embrace it, and decide later whether you have learned anything useful about foods and your body, then use what you've learned to work towards a lifetime of good eating that keeps you healthy. Hope this helps. Good luck my friends!
  5. 14 points
    praxisproject

    Are you new here? Welcome!

    Is this your first Whole30? This is what it's all about http://whole30.com/new/ There are lots of PDF downloads to help you out http://whole30.com/pdf-downloads/ including the fabulous Meal Planning Template Not sure what you can have? Whole30 Rules & Can I Have... You'll also find great info searching in the forum section Can I have...? http://forum.whole30.com/forum/6-can-i-have-___/ Did you know there's Rules AND Recommendations? http://whole30.com/2015/01/rules-recommendations/ It's early now, but bookmark the Timeline, it's really great http://whole30.com/2013/08/revised-timeline/ Really want to complete your Whole30, might want to read this now - Do I really have to start over? http://whole30.com/2014/06/really-start-whole30/ Welcome you've totally got this!
  6. 14 points
    Jtandi

    Don't over think this.

    thanks so much for this post! I am on my first whole30 ever (or whole100 if I have my way) and have started to stress out a little bit today. I was actually upset with myself for having 3 pieces of fruit and cashew butter on two different occasions. did I stick to the rules? yes. could my food choices have been better? yes. did I drink diet coke and have cookies for breakfast like I did a week ago? nope. so that is success. I don't want to get discouraged and worry about how I can cook my veggies/meat/whatever.
  7. 12 points
    littleg

    It didn't work for me

    It sounds like the past 30 days were tough for you. Sorry that was the case! I just am going to throw out a few ideas that you can take or leave 1. Family food - in our house hubs eats what I make or he makes his own thing. I don't know how things work in your house but is your daughter old enough that if she doesn't want what you make she can make her own meal? Hubs often eats what I call "paleo plus" - if I make burgers he may have a bun, if I make sauce he may have noodles, things like that but the "main" meal is the same. If I make spaghetti sauce I'm not making garlic bread, pasta, etc to go with it - I'm making my sauce and zucchini/sweet potato noodles and that is it. If hubs wants extras that is up to him. 2. It sounds like you didn't like a lot of the food you made because you were trying to adapt your usual recipes. I totally get this! Mom's sauce isn't going to be mom's sauce without the red wine... but there are lots of other sauces out there that may be worth a shot! W30 is always a time for us to try *new* recipes - you might have found some you really liked. 3. "Lots of nuts" is often an indication things were not as well rounded for meals as they could have been. Snacks should be template based and ideally you don't need them. Maybe more fat/protein/volume at meals would have helped you "need" fewer nuts? I'm 5'2" ~130 lbs... meal 1 for me today was 3 jumbo eggs cooked in duck fat (maybe 1/2 tbsp), 1/2 bag frozen spinach (so 8 oz), and 2 big handfuls of some onions and peppers I pan fried in coconut oil a few days ago with a side of mayo (1-2 tbsp). Point being: a decent amount of food. Kept me full for about 5 hrs. 4. You said you aren't going to continue. Which is fine. You are an adult and can totally make that choice. But as you go forward - especially with a goal of normalizing blood sugar and liver function... think about why your "go to" chicken chunks have sugar in them... and if maybe you could make your own chicken soup on a rainy day and freeze some for the next time you are sick so you don't need to eat canned food. In my opinion so much of one's success about the W30 is "buying in" to the idea that "food is medicine". And if you don't just feel that... well than W30 is tough because, gosh, it is restrictive and so.darn.time.consuming.to.cook.so.much. BUT if you truly believe that you can heal yourself with food I think there is a mind shift that suddenly makes the effort worthwhile. At least that is why I make the effort to eat paleo most of the time because I truly believe eating food - from the ground, trees, animals, ocean, etc and not food that has to make its way through a factory first is truly the best thing I can do for myself and my family. Anyway, however you decide to go forward I hope you have some success with the biomarkers you are hoping to change!
  8. 11 points
    jmcbn

    What to Expect Calendar (Symptoms)

    Can I just comment here that not everyone follows the timeline so if you're NOT experiencing the listed 'symptoms' you're not necessarily doing it wrong - also sometimes the expectation actually brings it on, which isn't always the best thing Comparison is the thief of joy - enjoy your OWN journey!!
  9. 10 points
    ladyshanny

    PSA: Don't Get Lost!

    Public Service Announcement: The group threads in this section of the forum can be extremely fast moving and as such, the volunteer moderators have a hard time keeping up with reading the hundreds of posts that go whizzing by. That said, if you are struggling or something doesn't seem right or you need some specific help, please create a new post in the Troubleshooting Your Whole30 portion of the forum. Make the title of your post as specific as possible to assist in getting a response sooner. For example, titling your post "Can't Break the 3pm Slump!" rather than just "Someone Please Help!" makes it quicker for the moderators to understand and assist you. The moderators try to get to everything and we appreciate your patience but members following this outline is one of the ways that you can help us to help you!
  10. 10 points
    scoakley13

    Supplements Whole30 Compliant

    I may be banned after this but that's a risk I'm willing to take: I joined this forum over a month ago when I first started Whole30 so that I could get quick answers to questions without having to pull out my book. I haven't posted anything because I've been able to find everything I need by searching the forum and google. I will say that 75% of the people that are active on this forum couldn't find their way out of a paper bag. "Can we have corn?" No, it's in the book. "Is this processed jug of liquid compliant (even though it clearly states cane sugar on the label that I attached a picture of)?" No, it has sugar, which is clearly stated on the label that you attached a picture of. "I didn't lose any weight. I only cheated 8 times. I'm sad." It's not for weight loss. "I'm going to quit this diet because you're mean to me." You're an idiot (I also think you're the "oversensitive" poster who threatened to quit the "diet" when SugarcubeOD moved your non-Whole30 Whole30 log to another section but that's just me being hopeful that there's not two of you). These moderators are saints. I would be cussing people left and right (I've actually done it in my head a few times). So, to the moderators - you don't have to apologize for anything. I want to apologize on behalf of the people that are lazy, don't like to find out answers on their own and expect you to spoon feed them. Some of us really do appreciate you and your straight forward answers.
  11. 9 points
    @kellyfoss Sorry about the sneaky salsa! I am also feeling really great and was thinking about staying a little longer but I think I have successfully mapped out a preliminary plan for reintroduction that I am excited about. I have decided to stay away from alcohol for a bit longer, at least through the end of Lent. If pregnant ladies can do it for 9 months, I certainly can do it for 40 days! I am nervous about dairy and gluten. I have never had a serious issue with either that I know of, but the more I am reading about reintroductions, the more people I see who have had sensitivities. I don't want to feel sick which is maybe why I want to stay on longer. I am on Spring Break the second week of April so I am planning most reintros for that time period. When we started the whole 30 in February I was doing a good job of working out as well. I love to walk outdoors and enjoy lifting weights or using weight machines at the gym. I am not a fan of indoor cardio machines but try to use them on occasion anyways (the former Skyfit now Aaptiv app is helpful). Unfortunately, I hit a bit of a stall with the working out about day 8 or 9 when I was feeling particularly sluggish and I am finally feeling ready to jump back in. I have an absolutely CRAZY busy week coming up since I am music director of a show that goes up next weekend so I am prepping myself to get back into my walking routine on Monday, April 3. If time allows, I will do it sooner-- possibly even this afternoon (my last few hours of freedom until the show is over on Sunday the 2nd!). Hopefully the weather will warm up in the next several days! Now, to be slightly petty for a minute, I find that I am frustrated when I see people who sell shakes-which-shall-remain-nameless or fixes that last between 20 and 22 days on Facebook and other social media talk about clean eating. THIS. THIS IS CLEAN EATING. Don't get me wrong, do what works for you I truly believe that, but we have been eating seriously clean and whole for the past 26 days. I am so happy about the way I am eating, particularly the hoards of vegetables and proper plate set up. I feel like it's easy now. I know what I can eat and what I can't and it really is becoming habit. I just feel like there are so many lies out there about proper food consumption. Have I drank too much of the (sugar, gluten, dairy, & soy free) Whole30 hypothetical "cool-aid" that now I am extra aware of other food/diet fads that are just not the same? I just want to shout "NO!! GO BUY WHOLE30!!!" LOL. To me, someone who has tried IT ALL, this is the answer and this is how I need to approach food forever (which reminds me, I must buy "Food Freedom Forever" before it's all said and done!). By the way to everyone in this group...we ROCK. WE REALLY ROCK. I am so grateful for this forum and that I have a place to communicate how I am feeling and receive positive support from others in the same boat. This has been seriously helpful and you all inspire me to keep walking past that candy aisle in CVS!!!!
  12. 9 points
    So, I had an epiphany today... Day two of my #JanuaryWhole30 reset on my journey to change my relationship with food, and was just thinking about food and it's affect on bodies. Junk food, sweets, etc. are like being in a relationship with an abuser. You eat and, ahhh the bliss, things go good for a while, then you wake up one day and Wham! Your life has been taken over by this monster. Abusing you, putting you in the hospital, controlling your life, affecting how you feel about yourself and telling you it's all your fault. If only you were better, nicer, stronger, loved more etc.. Nutrient dense food doesn't always look so special, might seem boring and blah, but it loves you, feeds you to the core, nourishes you, gives you energy, happiness on a daily basis, like a real friend. The blissful moments in a bad relationship seem so wonderful because of the starkness of the dark side. Yet they really are no better than the continued day in and out of the healthy relationship there's no dark side to contrast the moments of bliss. I want that constant daily nourishing stable healthy relationship, not the monster in the house...
  13. 9 points
    @MizRik - I want you to know that it can be done. And that it is WORTH IT. My daughter stuck with the Whole30 through the entire month and we're still doing it (she had a "planned cheat" of a birthday party and Halloween and then got right back on track. She lost 8 lbs in 30 days and she says she wants to eat this way forever. Before and afters are below. I need to write a success post for her, because I think it would be very helpful for others.
  14. 8 points
    Although there isn't an official 7 day meal shopping list, I created my own for you to use with the new Whole30 book if you want. This is for one person. I was unable to find recipes for slow cooker beef brisket and plantains in the new Whole30 book. So I used the Braised Beef Brisket recipe instead. You will have to find a pan fried plantain recipe and add those ingredients to the list. I hope this helps. Enjoy!Shopping List for 7 day meal plan.pdf If you're having trouble downloading the shopping list, try this link instead.
  15. 8 points
    Hello! I started the Whole30 program just before Halloween (yeah, brilliant, got Halloween AND Thanksgiving in there lol). I stuck to it like glue even with the pressure of the holiday (and people questioning me eating guacamole with my turkey instead of gravy) and I didn't weigh myself at all during the 30 days. (that part was hard! I live with a bunch of wrestlers, they LIVE on the scale) I think not weighing myself really helped me stick with it, I was focused on how I felt and not the numbers, my clothes fit differently and I felt better. The scale can be your biggest downfall, if you see a good result you think "oh this is working so well I can cheat just a little" and mess up, if you don't see a good enough result (that result we all have in our head-even if it is subconscious) then you think "oh this isn't working why bother sticking to it" and cheat. Avoid the scale. I finished the Whole30 on the 29th of November (that was Day 30) and I stepped on the scale first thing on the 30th. I was down 18 whole pounds! I have many more to go, but I have relaxed a little on the eating plan (adding back some food groups as directed) and I know what my weaknesses are (gateway foods as I call them) and I know how my body reacts to chemicals as well. I am still losing 2-5 lbs per week sticking fairly close to the diet plan with a small amount of dairy (cheese) and a few natural sweetened treats from time to time (I avoid HFC like the plague). I will probably be doing the Whole30 again here soon, I think it is a wonderful way to jump start your body into losing weight. The first week sucks, but get past that and you will be shocked at how good you feel over all. Weigh loss aside, the way I feel is 1000% better than I did. I weigh myself once a week (the morning of my 'cheat' day where I get a date night to eat whatever I want, and I still stick fairly close to the diet just because I don't want to feel bad the next day) and that has proved to work for me. I am down almost 40 lbs since the start of my journey even with the holidays in there too!
  16. 8 points
    luvmyself

    Day 29 - takeaways

    I’m on Day 29, and I wanted to share some of my non-scale victories. Partly so I could see the little successes I’ve had so far, partly to share, but also to remind myself of all the things that are changing besides whatever number readout I get when I step on the scale Wednesday morning. My checkmarks from the list in the book Clothes fit looser (pants and bras especially) Face looks thinner Clearer skin on face Mood improved (had been fighting depression) Sleeping better Move energy No digestive issues or bloating No going to sleep feeling like there was a rock in my stomach No waking up feeling like a grease pit Don’t feel deprived eating this way Feel like I have a more sophisticated style of cooking now, which is awesome Feel better about myself Usually not hungry between meals No longer wake up feeling like I’m starving for food Getting better at reading food labels (actually caring about what’s being added to food!) Now some scenarios from the last few weeks. Energy: Came home Friday night after working 5 straight days. Normally I just want to collapse in my recliner and zone out. But on Friday, I got home, ate my dinner and felt like doing something. So I finished meal planning for week 2, made my grocery list and went shopping! Sugar: I thought cutting sugar would be disastrous because I have a longstanding sugar addiction. (As in open bag of candy and feel compelled to finish it in one sitting, regardless of how I felt. … Sneaking from a communal candy bowl at work when no one is around.) But the side effects weren’t that bad. I didn’t go hogwild in the week leading up to starting Whole30, so I’m sure that helped me out. I do miss being able to suck on hard candy (“sugar free” but we know it’s really not), but I know that’s more of a boredom factor and just a habit, another way of feeding the sugar intake. I’ve tried some fruit infused water, but it doesn’t seem like enough flavor to make it worthwhile. It just seems like I’m wasting fruit. Maybe I need to change up the amounts? I’ve had a few sparkling waters from the store, which help break the boredom but it means another way of spending money. So I’m trying to make do with cold, plain water. I drink more than enough during the day, so it’s not a matter of being dehydrated. It’s about wanting that flavor. But I’m coming around to straight water. Going nuts: There were two instances when I got caught in a situation and reached for a snack of raw cashews or walnuts because they were handy. The first one should have been avoided. I had been out grocery shopping and running errands and I got home for a much later lunch than I planned. I grabbed a handful of cashews to help ease the transition as I warmed up lunch. Well, that lead to an additional handful. And I remembered why I love cashews so much, even the non-salted kind. So I vowed not to buy any more for the time being. It’s an easy food with no breaks. So while it lead to eating more than I should, it was at least a compliant food. And it prompted a realization that I need to really really watch this particular food. I’m trying to work on viewing this a success instead of shaming myself. It’s a learning process. The second scenario involved driving. Driving more than an hour has usually prompted this urge for food. But I can’t exactly give up driving. I went to my parents’ house during week 3. So on the 2.5 hour drive up, my solution was to leave immediately after eating breakfast. That worked out so well! I was full and alert. I drank water on the drive. Everything was good. I planned to do the same on the drive back, but I got delayed in my departure. I did eat a good lunch, so that was on my side. But while driving back, I started getting sleepy, hungry, and then there was a severe downpour. So I pulled over to wait out the rain some and I grabbed some walnuts to help perk me up. The only other food item available was a bag of kale, and that just wasn’t going to happen. Again, though, while I wish it was a better option, at least it was a compliant food. It was a reasonable serving, and I didn’t inhale the entire bag. Snacks: I know snacks aren’t technically part of the program. And I’m doing my best to avoid them because I’ve got a long track record of being a grazer. Not just a binge eater but a grazer. I was skeptical of how eating 3 meals a day would go, but it’s been working out. But trying to convert those unhealthy snacking habits into healthier ones for emergency situations isn’t exactly easy. I don’t like hummus or guacamole (no avocados for me which really limits the options for healthy eating fats). I love peanut butter, probably because of the sugar. But that’s not allowed on the program, and for good reason. It’s a “no brakes” item for me. So I tried almond butter for the first time. Not a big fan of that, but I’ll eventually finish off the small bottle I bought. So it’s difficult to find a way of eating raw veggies with some type of dip (I don’t like ranch dressing or mayonaisse. … I do need to try making my own salsa. That could be a good alternative. Haven’t gotten there yet. I realize the program’s goal for emergency snacks is to combine macro nutrients (protein/fat/carb). But I don’t like boiled eggs and it’s hard to find compliant deli meat, so portable protein can be tricky. I will have to look into Primal Pacs. Coworkers: I have thoroughly enjoyed hearing comments of “that smells good” from coworkers on the few times I’ve eaten around them. I’m trying to do better at stepping away from my desk to eat, but sometimes it’s unavoidable. There was one instance when we had a farewell pizza lunch for a coworker who was leaving for another job. I told the person ordering the pizza that “my doctor is asking me to make dietary changes” (which is true but also quicker than explaining Whole30). I said I’d be happy to join in while bringing my own meal, but I wouldn’t be eating the pizza. So that’s what I did. I knew I couldn’t just bring a salad with grilled chicken, it needed to be more appealing than that. So I brought garlic shrimp on zucchini noodles with other veggies and pesto sauce. Got a few “that smells so good” comments and one quick “you don’t want pizza?” but aside from that, no focus on me. Visiting my parents: Week three meant an extended weekend with my parents. I wanted to remain compliant. I mentally prepared myself that maybe all I needed to do was request that whatever protein Mom was using, that she set some aside and let me fix my own. She likes to use lots of cheese and creamy sauces and ingredients that aren’t compliant. Eventually we settled on the idea that I would cook dinner each night. So I did that, making sure to prepare enough that I’d have lunch all squared away for the next day. That worked out so well because I was in control of how the food was prepared and could show my parents what was allowed on this program that seems so restrictive. “You eat very well” was one of the comments my dad made. We had variety and color. They enjoyed the meals, and Mom got a break from cooking. It was a win all around. Dining out: I’ve had three experiences with eating at a restaurant. It was scary, but I scoured the online menu to find something compliant. The first was at a family-owned place. My game plan was to make use of their salad bar and order grilled chicken. Well, they weren’t able to do the salad bar because produce prices are too high for them. So I had to find an alternative. I remembered reading in the book about bunless burgers or even double patties and using the patties as buns. So that’s what I did. I ordered a double patty burger. Sadly none of the sides seemed like compliant options. While they had lettuce and tomato and onion for sandwiches, they didn’t have enough that they could offer a small side salad. So I skipped the sides. While it was a filling meal, I clearly didn’t get enough vegetables. I made up for it later at dinner. The second experience was at IHOP. I didn’t want to mess with asking for “shelled eggs” and hoping the waitress understood what that meant and hoping the cooks would follow. I went with a grilled chicken sandwich (hold the bun) and a side salad. Brought my own condiments. And my eating companions didn’t seem to care that it was breakfast. No one questioned me. And it was delicious! The third experience was Outback. I was in the mood for a steak. So this was the easiest ordering of them all. I had the steak, steamed broccoli and a plain baked potato. Delicious. I know I’m going to extend my Whole30. Right now I’m debating adding another 15 days or even 30. I know I want more time absorbing the feeling of this Tiger Blood. And continuing to note how I feel eating this way. That it should be normal to wake up feeling good and not in a sugar coma, or without the greasy feeling of so much processed garbage. And I want to continue proving to myself that I don’t need the added sugar to function. I realize the goal of reintroduction is not to add in donuts or something that is essentially pure sugar. I do want to get away from eating cookies and chips and candy because it’s just bad for you, period. I want to get to a point where I can reasonably enjoy and savor a serving of ice cream without going face-first into the remaining carton. That will require a lot of discipline. I guess, I just want a firmer grasp of what should be considered normal eating, what foods should be on my plate on a daily basis. So that I can better recognize what it really means for certain items to be limited or occasional. I haven’t done so well with that in the past.
  17. 8 points
    Christina McMahon

    Positive pregnancy test!!

    My husband and I have the ultimate whole 30 success story! The MAIN reason we even tried the whole 30 is because a friend of my younger sister's had been struggling with infertility for years and got pregnant immediately while she was on the whole 30 with no other fertility interventions. I'm 41, and my husband and I have been trying to conceive since last fall. In the past 8 months, I've been seeing an herbalist and acupuncturist, and cleaning up my diet in general (no dairy, no gluten, very little sugar). So my diet and health were already pretty sound. Then last month we did the whole 30, and two days ago we got a positive pregnancy test!! I'm THRILLED! At first, it kind of seemed like a shot in the dark, but my friend's success story inspired me to at least give it a try. Bingo!!! Not sure how exactly the Whole 30 provides such a fertility boost...I'd love to know more. I know it greatly reduces inflammation, but I think it is a hormone reset too? Anyway, we are so grateful!
  18. 8 points
    So I don't know if I have ever talked on here about my serious candy/sugar thing that was going on for like, I don't know, most of my life I guess. I am at my night job and it is quiet and I spent a lot of time reading through the forums on reintroduction of sugar and started to think about my candy situation and am hoping it's okay with you all if I share here because I just need to get this out!! I LOVE candy. It's like a thing with me. My friends and I used to (like years ago, early/mid 20s) base a lot of our jokes around my obsession with SPKs (sour patch kids...). I struggled to go to CVS and not walk down the candy aisle and buy something. If we were on vacation, i would go straight to the inevitable candy store and buy myself some bulk candy because "I'm on vacation." And really, I did this just days before starting the Whole 30 when my boyfriend and I went to Mohegan Sun in CT for a few nights. I have always hated this sugar dragon so to say because it really felt like an addiction. It has made me feel embarrassed and fear stores that don't have self checkout!!!! I would buy candy for kids at school or my staff over the summer as a total JOKE-- it was all so I would have candy for myself. I have done some seriously obscene things when it comes to packs of starbursts that I'd rather not mention!!! Ugh. Every year at Lent I would give up candy and chocolate and feel amazing, but on Easter I was always down to grab that Easter basket and not look back, as if it was some sort of reward. Why why why why why!? Anyway, I am writing this because I seriously was a candy addict before the Whole 30 and I literally feel like I have been changed!!! I cannot say that I will never chomp down on another sour straw in my life, but I DO NOT WANT TO EVER EVER EVER AGAIN. What was I doing to myself!? Like not only was I consuming something so completely disgusting for me, I was totally feeding this addiction. I know we are on day 18 with 12 days + a lifetime to go, but seriously, thank you Whole 30 because I do not ever want to go back there. And now that I have gotten that out there... I wish you all a wonderful day 19 and beyond! Thanks for reading if you got this far!
  19. 8 points
    When I wrote the original post of my experience as of Day 29, I was upbeat and happy, and glad to share my "success story". Then I read the reply by Tom Denham, a Moderator for the Whole30 program. If I had written a response yesterday, it would have been a short two word reply, but I decided to think about it and sleep on it. I did both and here is my reply to Tom and to others. Tom, you are implying that I did not complete the Whole 30 program and that I failed because I chose to weigh myself during the 30 days. You couldn't be more wrong....and you can't take that achievement away from me. I was 100% faithful to the food rules...let me repeat, 100% faithful. And for doing that, I was rewarded with many positive changes, physically and mentally. Tom, if you had read my post with an open-heart, you would realize how wrong your statement was when you said that I let the scale guide my behavior...if that was true, I would have stopped the program on Day 7 or 8 when I stopped losing any more weight. But I didn't stop because of all the other positive things that where happening, as I outlined in my original post. You may think I was not fully engaged in the program and you are free to have that opinion...but I felt fully engaged and reaped positive rewards for my efforts. The only negative experience I had during the past 30 days was reading Tom's reply which felt shaming and pious.
  20. 8 points
    Hi all! Before you create a new can I have, take a peek at this list we've compiled of the most common "Can I Have" questions! http://whole30.com/2013/06/the-official-can-i-have-guide-to-the-whole30/
  21. 8 points
    missmary

    Pre/Post-Workout Meal Suggestions?

    I'm posting again, since it seems there were a bunch of unanswered questions on this thread. PRE-WORKOUT, you want a small portion of protein and fat. minimal carbs, because the goal here is just to signal to the body that it is ok to start burning fat, not give the body easy carbs that it will use instead. When you start to become more flexible in what energy you use for exercise (the body fat vs. carbs you just ate) you will find endurance and performance improve dramatically, even if you don't need to use fat/lose weight. This recommendation is for everyone. POST-WORKOUT, you want a larger portion (1/2 palm to a palm) of protein, and optionally something carby (and glucose filled), like sweet potato, and minimal fat. This is intended to restore muscle glycogen and build new tissue in the window right after your workout when muscles are primed and particularly receptive to taking it up. This helps recovery as well. As Tom mentioned, if you feel good with just protein, that's ok. Glycogen will get restored as the day goes on and you eat your meals, but some people feel A LOT better if they get a hit of carbs right then. Rule of thumb would be: if you are trying to lose weight and feel good without post-WO carbs, then skip them. If you are trying to maintain or gain weight/and or you need carbs post-WO to feel good, then eat those. Always eat the protein. oh and the reason for low fat postWO is to get these foods digested as quickly as possible. Fat slows digestion, which is usually good, but not in this case.
  22. 7 points
    DebCoop109

    Starting January 2!

    Can't believe tomorrow is Day 14... whoo hoo, yay for us! I'm also starting to see an upturn, not the "flip the switch" kind of feeling but rather smaller things. I'm feeling less puffy and definitely have more energy. Headaches are gone and while the pizza brought in by our Finance team today looked REALLY good I'm generally doing well with cravings. Like most of you, did a lot of cooking this weekend but with it being the 3rd time through the rodeo it was easier knowing what works and what doesn't. Found this recipe for chicken/sweet potato hash browns and tried it out this weekend, it was yummmmmyyyyy and an easy quick-hit for lunch on Saturday: http://www.realfoodwithdana.com/chicken-hash-browns-the-healing-kitchen-review/ Also made the Whole30 ranch dressing to add to things since I haven't been getting enough fat. That required an epic search of the kitchen/pantry/basement for my immersion blender that I knew I had but somehow had gotten tucked away somewhere by mysterious house gremlins. After 30 minutes of searching then finally recruiting my husband to look everywhere I'd already checked he found it. So more immersion blender recipes are on the horizon for next weekend. And a funny today... a co-worker made a stop by my office today to tell me that she thought I was looking really good ("not that you didn't before"... ). She thought my face looked thinner and my skin looked great. I didn't tell her that I happened to actually wear foundation today, but took the compliment and ran. Because I'm FEELING better!
  23. 7 points
    OHMaryF

    Starting January 2!

    Day 11 and I am feeling pretty good. I did wake up about 4:30am with a headache, but I think a large part was I needed to drink more water. I took some medicine and drank water and was fine by the time I got up and left for my barre class. I had some of the chili I made the other day for breakfast, with a salad. Very good. I will be making the salmon cakes from the Whole 30 program book for dinner. My husband really likes them. I am going to add some Old Bay as seasoning because- Maryland. I am so excited to have found grass fed beef at our local chain grocery store at a decent price. I also noticed that Whole Foods has their animal welfare ground beef on sale, so I think I will try that as well. Since my husband and daughter are not eating Whole 30 it will be nice to stretch the ground beef budget since our daughter wants me to make hamburgers this weekend. We have got this. We are headed towards the half way point!
  24. 7 points
    racheleats

    It didn't work for me

    I hope you don't take this the wrong way, but why did you choose to do a Whole30 in the first place? What attracted you to the program? You said it was to lose weight and address some other issues, but it just sounds like you aren't super excited about the program or following the rules...of course that is fine, you're an adult no one is forcing you to do this, just maybe it's not right for you. I totally understand getting frustrated at the rules, but they're the rules of the program - if you don't like them, don't do the program! It's not a cure-all for everything for every single person - it's very clear that the purpose is to eliminate certain things for just 30 days and then re-introduce them. You're not meant to eat this way (following the whole30 rules) forever, the point is to eventually figure out the perfect diet for you. Maybe you think sulphites don't affect you, but for example what if you eliminated them and found that your mid afternoon headaches were gone. Then, you re-introduced the sun dried tomatoes with added sulphites and the headaches returned? You might decide to keep eating them, but maybe it wouldn't be worth it to you and you'd find another brand without the added sulphites (or make them yourself!). Also, there are TONS of recipes and meal ideas out there, so saying there is nothing to eat just isn't the case. I found a lot of new foods/ingredients that I hadn't considered before, you just have to be willing to try new things. Again, if you simply don't want to that it's completely fine for you and your context, but making such a general statement that there is nothing to eat isn't true.
  25. 7 points
    wheresanita

    Don't over think this.

    Thank you for this! I worked a rogue night shift this week (between day 2 and day 3 of my W30) and was having some guilt twinges regarding my every 2 hour egg/meat/coconut milk/veggie 'muffin' - but it allowed me to get through the night without having graham crackers and peanut butter (an ICU staff nutritional staple!). It's not what I do on a normal day, but I survived my shift with my W30 intact so it was a victory. I think we are very hard on ourselves sometimes. I was actually feeling GUILTY about the 'egg muffings' because I felt I was 'snacking'. Then I remembered that we hear a lot about context here. And in that moment (or those 12 hours) I was doing what I had to do to maintain my W30. And I felt better. Yay me!!