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Everything posted by Jihanna

  1. Sure, I'm happy to share what I tested. Dairy - I grew up knowing I had a dairy allergy, but decided to test some stuff anyway because I didn't see myself managing to live a dairy-free lifestyle. I didn't actually do all of these in my technical "reintroduction" phase, but have since tested this list. -- milk in cooked food (whole milk in mashed potatoes); I didn't try it "fresh" because I never drink it or use it in cereal -- hard cheeses (colby and Monterrey jack, both done the same day) -- Feta cheese (in a Greek salad with otherwise compliant ingredients and homemade dressing) -- butter (melted and used in place of oil in a couple of dishes) -- ghee Legumes -- peanuts as peanut butter (and as boiled peanuts in the time since then) -- soy as soy sauce, since I never eat the actual beans or tofu, etc. -- black beans -- garbanzo beans -- sweet peas -- I still haven't tested lentils, but may eventually get around to it Non-Gluten Grains and Pseudo-Cereals -- oats (oatmeal and also ground up to use as breading on chicken tenders) -- rice -- quinoa -- corn Wheat - I tried some homemade bread that used unbleached wheat flour, and later tested some pasta There might've been more, too. I honestly can't remember all of it by this point, but can generally look at a food that I tested and have it snap into my head whether it's fine, needs caution, or should be avoided altogether unless I deem the occasion worth it. If I missed a category above, please forgive me; it's nearly 11pm and I've just finished a long day of work I don't drink at all, so there was no alcohol reintroduction, but if I'd been bringing that back in then I would've been separating it based on the base (i.e., barley, potato, honey, grapes, etc.). It took time to get through it. I didn't do it all in one fell swoop... I went back to "normal" eating for a while and later did another round, after which I did more testing that I hadn't gotten to the previous time through. Every once in a while, I go fully compliant for a week or so just to clear things out and giving my body a break, even when I haven't strayed far from the "path" I've set out as my general ongoing plan based on what I learned. Anyway, I hope that helps more than it confuses or overwhelms
  2. Jihanna

    Trader Joe’s Cauli Gnocchi and Cashew Fiesta Dip

    Gnocchi isn't a noodle, but it IS a style of pasta. Wikipedia gives this definition: "Gnocchi are a variety of pasta consisting of various thick, small, and soft dough dumplings that may be made from semolina, ordinary wheat flour, egg, cheese, potato, breadcrumbs, cornmeal or similar ingredients, and possibly including flavourings of herbs, vegetables, cocoa or prunes." You can certainly make gnocchi with compliant ingredients (there are plenty of paleo-friendly recipes out there), but none would be allowed during Whole30 because it's a pasta recreation.
  3. How you set it up is entirely up to you. There honestly is no real better or worse way to do it, because each of our bodies and situations (available time, scheduling, etc.) are different. Going into my reintroductions, I had some known allergies and some suspected problem foods, so I chose to split things up and give myself the full break-down from the very start. If you feel you aren't likely to have quite so many reactions OR you think it'll work better for you in general (i.e., you're more likely to get through it all and/or stick to the process) if you do a broad reintro followed by more specific trials within categories where you've seen reactions, then I'd say to go with your gut... no pun intended
  4. Throughout the reintroduction, the only non-compliant foods you should be eating are the ones that you're testing that day. You may not experience any immediate reactions that you can see during your "recovery" period before starting a new test, but that doesn't mean that continued exposure won't cause an issue... and if you experience any issues, you need to be able to point out exactly what's likely causing it, not be left wondering if it was the newly reintroduced food or one you continued eating. The only exception to that is generally the added sugar. I personally wouldn't go overboard adding sugar to everything myself, but when it comes to sugars in things I'm reintroducing (or a small amount in a recipe I'm using for reintroduction), that's completely fine. Once we begin to reintroduce foods, it can be difficult to stick to the no added sugars rule anyway, by virtue of added sugar being in so much of what we want to test. I would separate the wine and beer since you're dealing with two different types of alcohol there. I separated just about all of my own foods for reintroduction, though, because I wanted to know (for instance) if certain beans affect me more heavily than some or if quinoa would be better/worse compared to rice. I feel like detailed knowledge is a good thing when it comes to determining what should and shouldn't be part of my everyday diet.
  5. Jihanna

    Primal Kitchen Teriyaki Sauce

    My somewhat-educated (but not necessarily correct) guess on this one is that the "added sugars" probably comes from the dates, which undoubtedly were added for the purpose of making the finished product sweeter. It's possible that it's from the coconut aminos as well, which are being used in place of soy sauce (to keep the finished product soy-free), but it's most likely from the dates instead.
  6. Jihanna

    Need Ideas - Not Hungry and Nauseous

    Going to make a note here that vanilla extract is apparently allowed now... though the rest of the ingredients I listed are still out for the course of a round, and the vanilla still can't be used in recreations for things like bread. I'm guessing it might be helpful in tea or coffee, though, for some.
  7. Jihanna

    Reintroduction Day 3 observations...

    A whole tablespoon of sugar per cup of coffee seems a bit high, when just coming out of having no added sweeteners for the past 30 days... I read in your other thread that the sugary coffee made you sick, and now seeing how much you added that makes total sense to me. (As a reference, my first added sugar was a little less than a tsp of honey added to 2 cups of hot tea; and when I did finally try adding sugar to my coffee, I started at 1/2 tsp per cup and learned I can handle up to 1 tsp per large mug but more than that one mug of coffee will make me sick to my stomach; since then, I stopped drinking coffee about 3 months ago, except when I grab an occasional cup where I work.) Think of Whole30 like rehab. When an addict gets clean, their resistance to the drug of choice is lowered, and they're much more likely to overdose at that point because of that lowered resistance (e.g., they want a hit and grab the dose they used to take, then that overloads their system and problems ensue). Our bodies have the same thing happen during Whole30 -- our resistances are lowered, so if we test the same level of sugar or dairy or whatever that we previously used (especially if we were heavy-handed), we're likely to experience problems. Give your body a little grace by taking it slow on things like this, especially since you noticed that reaction with the coffee on your first try I'd definitely suggest total W30 compliance until you feel back to your W30 normal, and then try a day of only added sugar without the caffeine as well (and in smaller amounts than you would've been prone to use prior to your W30 round). Give it a few/handful of days for you to normalize, and then keep moving forward with other stuff. Some other ideas on added sugar: -- honey in hot tea -- a little brown sugar mixed into sweet potato mash -- molasses as sweetener for homemade bbq -- honey as sweetener for a homemade vinaigrette
  8. My question here would be -- have you tried reintroducing the supplement the same way you would with the food groups you've omitted for Whole30, just to see if there are negative effects accompanying the positive ones? (Remember that would mean that you're going from Whole30-primed to testing just that supplement for the day, maybe two days in this case, and then going back to strict compliance while noting any effects you experience.) Whole30 is just an elimination diet which provides us an ideal testing ground for reintroducing foods/groups. Not everyone has to avoid the foods nixed by Whole30 forever, and I'd wager that many actually do much better WITH some of those non-compliant foods than they do without them... but it all depends on the individual body system. Yours may actually do just fine with using the supplements you were used to using, and if they work well without ill effect then I'd say keep on using what works now that you're not actually mid-round so don't necessarily have to follow the strict rules of Whole30. (Just remember to either avoid them during a Whole30 round, or talk with your doctor about it before deciding to include them on-round!) Shea's note above about checking your actual food intake (i.e., monitoring your intake of high-fiber foods) is valid, also, especially if you do want to try to manage your situation without using supplements at all (or at least without using the one you used before). I'd say maybe reflect on the past week or so of meals, or start today and journal your next week of meals, and go from there to see how much fiber you're getting on a daily basis (there are online calculators for this). If you see that you can make some changes to see if you experience improvement that way, it's definitely worth trying.
  9. Jihanna

    Day 24 Mood Swings

    This honestly sounds like me if I don't realize I'm heading into my menstrual week. I'm not sure if that could maybe apply to you or not, but if it does, then it might be worth tweaking your usual intake a bit. Every body is different, of course, but most of us do need to change it up a little bit to accommodate our body's extra needs that week (or the extra hormones/emotions). For me, that means skipping nuts in any form leading up to that week, boosting protein and starchy veggies (up to about 2x normal during that week), and skipping most fruits or things that strike my palate as "sweet" because that seems to react oddly with my emotional balance. I've found it helpful to use herbal teas that promote peace, calm, and restfulness near bedtime as well, since those typically help me get better sleep (which is much harder to come by during that week than it is usually). Again, it might not apply to you, so just ignore those references if it doesn't... but I've found that tweaks here and there definitely have profound effect at times, and think it's worth you making changes (even small ones here and there) to see how they affect you and if there's something that works to help balance you out.
  10. Jihanna

    lactose intolerant

    I have to agree. Giving up a food for a period of time may mean that your body will need a little time to adjust when you introduce that food back into your diet, but it doesn't automatically make you unable to process that food. Having said that, though, keep in mind that the whole point of the elimination phase is to clear you out so that reintroducing one food (or group) at a time can give you some very clear information on whether or not you have issues processing those foods... and you may very well discover one (or more) that doesn't agree with your system, but those issues would have already been present pre-Whole30 even if you didn't realize what was happening. The elimination and reintroduction process allows you to create an environment within you that makes it obvious when something isn't treating you well.
  11. Jihanna

    TigerNuts flour, raw snacks, etc

    Cassava flour is another option in the gluten-free, grain-free, nut-free flour world. It's much less expensive than tigernut flour is in my local stores, which makes it a much better option for my own uses, and I like that it doesn't impart any flavor. (I wouldn't know whether or not tigernut flour has a "taste" to it, but if that's a concern then it's good to know that cassava doesn't.)
  12. Jihanna

    Did I screw up??

    Day 29 out of 30, after which you start reintroducing foods. Personally, I'd consider that to be peanut reintro and take note of everything that could be possible reactions to them, using that as part of my reintro data. Then I'd give myself several days to recover before moving on to my next reintroduction, just as intended. Did you do a full 30 days before moving on with the plan? No. However, most medical elimination diets require you to forgo the list of allergens/foods for at least 21 days (and ideally 28+) in order to make sure your system is cleared out and prepared for testing. So while you didn't complete a full "Whole30", you certainly did remain on the elimination phase long enough to have cleared your system to a point where reintroduction testing is possible. Now, I'm not a medical professional and am certainly not giving medical advice. I'm also only someone who completed a couple of Whole30 rounds, rather than someone who has an official say within this realm. But that said, I think you should be proud of yourself and would consider this a win in terms of being able to evaluate peanuts first, and then follow with other foods/groups that you've been avoiding for the past 4 weeks.
  13. Jihanna

    Bad cough

    Is the tea you're drinking an herbal one, catered to helping cough and/or sore throat? You could try brewing a simple ginger tea at home using compliant ingredients (ginger, cinnamon, lemon juice) and skip sweetener (you'd normally use honey)... bone broth is another good option for getting fluids and nutrients in... marshmallow root and thyme are two others that are commonly used for cough in herbal medicine (and without mentioning those better suited to wet coughs)... and, of course, there's always the trusty old salt-water gargle as well (just make sure not to swallow it!). All of that said, though, it's NOT expected of you to feel completely miserable and ignore your body's suffering if you can't treat an illness naturally. Doctor's orders always trump Whole30 rules, so if you see a doc and they tell you to take something, I'd go ahead and take it... I love using natural alternatives (often homemade), but I'm well aware that medication is often my best choice. Good luck!
  14. Jihanna

    Should I eat more starchy veggies?

    Where you are in your cycle definitely makes a difference, and part of figuring out how yours affects you is in the trial and error. If you're feeling crappy with fewer carbs, boosting starchy veggies is a good way to counter that. I absolutely have to alter what I eat based on where I am in my hormonal cycle AND based on how I'm feeling emotionally (I'm diagnosed bipolar and have found that boosting my carbs a little here and there can definitely help keep me balanced). In terms of changing based on cycle, I've learned that my own body benefits from increasing both protein and starchy carbs leading up to and especially during that week, with a bit more focus than usual on making sure I'm getting plenty of iron and vitamin C (not from supplements, but from the food on my plate). In general, that week sees me hungrier and more easily tired, so I do my best to counter those effects by boosting intake appropriately. I've also learned that WHEN I eat starchy carbs matters... a lot. Morning starch is good for me because it helps me push out to lunch without snacking and generally helps me feel balanced overall, and dinner starch works for me because it helps me sleep better. If I eat starchy veggies between noon and 3, though, I guarantee you I'll be ready to pass out by 5pm if not earlier. There's room to maneuver in this, and if you're wanting to become fat-adapted for long-term effects, that tells me that you're in it to make long-term changes to your lifestyle... that means you've got time for the trial and error as you find what works best for your individual body so you can get the best possible effects without feeling boneless during your cycle
  15. Jihanna

    Help with Sugar Withdrawals

    I'm so sorry you're going through such bad sugar withdrawals... but I'll tell you straight-up that there's NO WAY I would've survived the first few days of my first W30 without OTC pain meds. Even if medication is a last resort, please don't make yourself miserable if you can't find relief with natural options. That said, some things you might want to try are... Temple/scalp/crown massage, especially if you can put your hands on some good essential oils. I typically mix a few drops each of rosemary, peppermint, and lavender into about a half-tablespoon of carrier oil, then massage that into my scalp and all around the "bony perimeter" of my head. This works even better for me if done right after a warm shower, so my scalp pores are open wide. Aromatherapy, either with a diffuser or by putting a few drops of essential oil on a piece of jewelry, at your wrists, etc. You can just Google "essential oils for sugar cravings" to get a ton of results. While I've never personally used my EOs to combat cravings, I do know a few people who have done so, and it's definitely helped them through the process. Skip fruits and any "sweet" veggies (like roasted sweet potatoes or butternut squash) for the first week or so. This might seem like it's counter-intuitive, but trust me when I say that it's so much harder to actually get past those cravings if you cater to them with a sweet food, even semi-sweet fruits and especially dried fruits. If the withdrawal is hitting you hard, I truly suggest hitting back with all you've got by backing away from anything that feeds your sugar dragon enough to keep it alive and kicking... starve the beast, then enjoy the fruits of your labor (pun intended) once it's sleeping. Also, keep reminding yourself that this is temporary. Not only is the program itself a relatively short-term thing, but your body's withdrawal symptoms should also be fairly short-term as long as you don't prolong the process (see the note above about skipping fruits and the like until your dragon is dreaming). You can do this, but yes it sucks while you're in the middle of the detox. This list is not intended to be exhaustive, but does include a few ideas that have helped me and a few of my friends. Good luck in finding something that helps take the edge off the cravings for you.
  16. Jihanna

    Homemade kefir

    Water kefir should be fine. I have no idea if you'd be able to do it with coconut milk or a nut milk, but water kefir is definitely a thing (I'd looked into it in the past due to dairy allergy, but never actually tried it). If you google "whole30 kefir" you should be able to find several topics about it.
  17. Jihanna

    Feeling frustrated

    Keeping positive can be difficult when you're looking for improvements and not seeing them. I'm sorry for that, but it really comes down to mind over matter for me when that happens -- reminding myself that this is a limited-time experience and that on the other side I will have more information on how foods affect me and how to achieve a better "feel" in everyday life. Regarding your "undiagnosed autoimmune disorder" comment, though... are you following a "stock" Whole30, or have you been tweaking it to cater to what you believe are autoimmune issues? There are a number of resources available, some through the official Whole30 website and some from a variety of bloggers (like Mel Joulwan and Michelle from Unbound Wellness), that can be found easily by Googling "Whole30 AIP". If you aren't already following an AIP-specific plan within Whole30, I definitely recommend it, because there are foods that are perfectly compliant for Whole30 that would normally feature pretty heavily in many Whole30 plans but can totally wreck a body that's sensitive due to autoimmune issues. Just avoiding nuts may not be enough for you, because of that. If you want to share a list of what you've been eating for the past few days, we can try to look it over and see where there might be problem foods, but the very best thing for you to do would be to work with a doctor to try to pinpoint what's going on with you so you'll have a diagnosis to help you move forward in learning how to cater your diet to your body's needs.
  18. Jihanna


    I agree with ditching the Larabars (and anything else like them) -- they're the closest thing to candy bars that we can have on Whole30, and it's really not healthy to have the habit of grabbing one for a meal replacement. In my own head, I compare it to grabbing a Snickers bar when I'm hungry... sure, the commercials make it sound like a great idea to feed the Hangry with a candy bar, but I know beyond doubt that what I really need is food, so what I'm really feeding with that bar (the candy bar OR the Larabar) is my sugar dragon. If you've found yourself handling sugar cravings with fruit, I'd cut the fruit as well. Fruit is naturally sweet, which is why a sugar dragon will accept it in place of candy or sweet drinks if that's all you're willing to feed it... but feeding it is still what's happening. If you really want to break those cravings and be able to form healthier food habits, you'll need to starve that dragon into submission, and that means skipping foods that feed it. Also beware the trickiness of the sugar dragon -- I warn only because my own starving dragon will resort to salty/crunchy cravings in hopes I'll put myself on a slippery slope of mindless snacking that will eventually lead to the sweet stuff. In my own experience, I found that I have to skip out on the fruits (including fresh, dried, juices, and using dates to make foods sweeter) for at least the first week or two, after which I can start testing out fruits eating WITH my meal to make sure I'm past the cravings. When I can look at fruit and see it as a flavor-enhancer for my meal (like berries on a salad or apples cooked with my pork chops) rather than a reward for me "eating right" or a way to get myself through to dinner, then I know my dragon is peacefully slumbering and I can enjoy my food without fear of waking it.
  19. I definitely saw more differences in my first round (this past January, where my cycle somehow started the same day my W30 did, yikes!) than I did in the second one (cycle in the middle). Our hormones can get all jumbled just from the eating changes, so when we add in the natural hormonal cycle we're dealing with, it can really start to mess with one's head! Doing an extended round that allows you to get through an entire cycle and then some is probably a really good idea, and I hope it works out well for you!
  20. Jihanna

    WestEnd Cuisine Chicken Skewers

    You'd be correct -- since dextrose is a sugar, they'd be off-limits during Whole30. Potato starch is just dried potatoes that have been ground down into a starchy flour-like consistency. It's similar to using something like tapioca starch or almond meal; they're compliant ingredients, so as long as the application is also compliant (not pancakes, for example), you're good to go.
  21. The biggest thing that jumps out to me is that you saw differences during the first half but not the second, and now you're dealing with your period... which can have so much bigger of an effect than just breakouts and craving certain foods, because it's a massive hormonal shift that happens in our bodies. I've found that I have to "cater" my meals based on where I am in my menstrual cycle -- for instance, if I expect it to start in the next week or so, I know I'll feel my best if I go ahead and start boosting my protein and maybe also my starchy veggies, while avoiding anything remotely like a nut (including nut milks, creams, flours, etc.); once I "start", I try to make sure I get plenty of iron and calcium, and most of my portions are nearly double what I would've been eating 2-3 weeks earlier; the week after it ends, I'm in recovery, which means I keep making sure I get my iron and calcium but am generally able to reduce my actual portion sizes and thus how much I'm eating per day overall. I'd actually suggest trying to continue compliantly until a week or two after your period ends, if you're up to it, just to get the best possible benefits before venturing into the world of reintroductions and the food freedom beyond. One other thing I wanted to point out (after reading your response above) is that the list of NSVs in the book is full of things that have been reported by some but don't necessarily happen for all. That list, for me, is a way to take some of the focus off weight, since so many programs focus so heavily on how much you lose and how your body changes... whereas Whole30 really isn't for losing weight, because it's about eliminating common problem foods and then finding ways to determine what foods cause the problems in our own bodies. I honestly didn't even look at the NSV list in terms of what I hoped to get out of this, because I am far too aware of how my body likes to defy expectations... so I just took the journey as it was, and got out of it what I could. I'm happy to say that much of what I learned along the way is still sticking with me, as I continue forward in my own food freedom.
  22. Jihanna

    How many servings in recipes?

    Servings are how many portions the dish should be able to split into for making a meal. So if a recipe has 2 servings, that's either one person who eats it twice or two people who eat it once; 4 servings could be one person eating four times or 3 people eating once and 1 person having leftovers for the next day (not the only options there, obviously, just giving a different example). So if the book says it's 2 servings and to have the leftovers the next day, it definitely means that ONE PERSON can eat it for dinner and then have the leftovers the next day, not two meals for two people (that would be 4 servings). This isn't an exact science, though, because of the "personalized servings" issue. Some of us just plain eat more than others, and some are satisfied with much less, so you'll have to play around with recipes a bit to find out where you fall and how they work (especially if you haven't been used to following recipes and planning meals like this in the past). If you find that the split-up portion isn't going as far as the recipe thinks it should, then it's worth considering a 1.5x or 2x recipe next time if you want to make sure you've got leftovers; likewise, if you realize it seems to have servings that are much larger than you typically need, you'll know that recipe stretches a little further for you. Also remember that most recipes are for a single dish that might not be intended to stand alone, especially in the context of W30. I've not looked over the recipes in the book myself, so I'm not sure if it gives dishes or meal plans, but my personal rule for planning a dinner is protein, starchy veggie, non-starchy veggie, a bit of fat -- sometimes this is in the form of a chili with a side salad, sometimes it's a casserole, sometimes it's totally separate dishes that we put on the plates however we wish... the whole point is to have a rounded meal that is satisfying and won't have us scrounging in the kitchen at 1 in the morning Hope that helps.
  23. Jihanna


    Arrowroot will mix into any available liquids, making them thicker. This will happen even if it has to sneak off the chicken to do it. I've not found a way to get crispy chicken in a soup, to be honest... I can have crispy chicken on the side and add it to the soup at serving, or I can put the chicken into the soup and cook it which thickens the soup but removes the crisp. That said, arrowroot isn't the preferred method of making thicker broths and sauces in my house because of the goo factor, my kids just plain don't like it (but they're fine with tapioca sauces, go figure).
  24. Jihanna

    Fig, Apricot or other Jam recipes?

    I forget which thread it was in, but somewhere here on the forums there had been a question about using jams during Whole30 for certain cooking reasons, and they'd shared a peach jam from Amazon which was sweetened only with fruit juice. I checked that company's offerings, and they have a Royal Fig Jam that is also only sweetened by fruit juice (grape and date), which might work for you in this if you want something you can buy rather than something you can make.
  25. Jihanna

    Can i have Crepini Egg Thins?

    @DonnaGail When a question is posted here in the "Can I Have?" forum, it's generally because the poster is on-round and wants to know if they can use it during Whole30. The official Whole30 stance on recreations like this is that they're off-limits for everyone on round, even those who "don't have a problem" with those foods. That's the filter that gets applied to questions here, to determine whether a thing is on-plan or should be held until one is exploring food freedom... because it's safe to assume that the person asking is either mid-round at the time or plans to be on-round soon and is trying to prepare. Hope that helps to clarify why we're so adamant that the Crepini Egg Thins are definitely not allowed during a round, but could be useful during food freedom