Shani_SWP

Whole30 Certified Coach
  • Content Count

    63
  • Joined

  • Last visited

  • Days Won

    2

Reputation Activity

  1. Like
    Shani_SWP got a reaction from Jihanna in Day 22- pants tighter and where's the Tiger Blood?   
    Hi @Cliffer,
    Congratulations on making it to day 22, it sounds like you've turned into a chef! Now, it's time for some tough love. RX Bars, Larabars and dried fruit are meant to be emergency foods, not daily snacks; emergencies like when you get stuck in a meeting that runs long, and you don't have time to sit and eat a regular meal, or you're at your kid's baseball practice or stuck in traffic. It sounds like you may have replaced your regular carby snacking (chips, cookies, candy, etc) with healthier bars and fruit, but remember, these are still sugar bombs, even if the sugar comes from dates. Make sure to follow the meal template so you're fueling yourself enough to avoid in between meal cravings; what is your "fish and broccoli" mini meal to determine if you're really hungry or if you're just bored/angry/tired/upset? Fruit is also recommended to be "occasionally" so try to cut back to one serving a day. As for the cravings, go back to what brought you to Whole30, remember your why (this is the mental work portion of Whole30). Whole30 isn't meant for weight loss, it's meant to change your relationship with food. Update your list of "what to do when cravings hit" and focus on other NSV. You still have another 10 days of reintroduction after day 30 that includes Whole30 foods, so start working on your reintroduction plan and focus on one day at a time.
    Meal template: https://whole30.com/downloads/whole30-meal-planning.pdf
    Hunger vs craving: https://whole30.com/how-many-meals/
    NSV list: https://whole30.com/downloads/whole30-nsv.pdf
    Whole30 reintroduction: https://whole30.com/reintroduction-prep/ & https://whole30.com/reintroduction/
    Trust the process. You got this!
  2. Like
    Shani_SWP got a reaction from AnnaKM in Dealing with loss during whole30   
    I'm so sorry for your loss. Sometimes the routine of Whole30 helps eliminate the guilt of binge/comfort eating because you know you are fueling yourself in a healthy manner, and gives us something to focus on while we're grieving. Can you eat before the wake or bring your own dish to eat? Maybe offer to help her with the food so you can get some Whole30 meals in there?
  3. Like
    Shani_SWP reacted to lnp in Vegetable glycerin   
    Thanks for your reply Shani, I’ll give that tea a try!
  4. Like
    Shani_SWP got a reaction from BabyBear in BTVS Whole 30 log   
    Maybe work on half portion sizes more often if you can't physically eat that much. 5-6 mini meals versus 3 full meals. This is your 30 day experiment so you have to work to find what works for you. DM me if you have more thoughts/questions!
  5. Like
    Shani_SWP reacted to Vgoogs in Can I have this Tazo tea?   
    Awesome thanks! I was confused about the natural flavors part. 
  6. Like
    Shani_SWP reacted to Jihanna in First Date?   
    This made me laugh because I've been married over 21 years now, so my only dating is with my husband... but I definitely felt the intimidation of being asked out to eat by friends, and wondering what in the world I could do and HOW I could manage it. It gets much easier with time and practice. My favorite thing was Mongolian barbecue, because I could build my own bowl with massive amounts of veggies, season with garlic, ginger, salt, and pepper, and then pile it all on top of stir-fried cabbage
    re: having "the talk" about food -- @ladyshanny has a point about them not being owed an explanation. My thought here was simply that it could help avoid an awkward moment during the meal itself, if it were brought up before-hand. She's right that it'll help you weed people out if you just throw them in and see how they swim!
    Another thought I had a moment ago, was that a "Dutch" picnic could be nice. You each bring your own lunch and meet somewhere to share time and sparkling water (or whatever). In fact, I might have to plan a picnic day with my husband soon...  
  7. Like
    Shani_SWP got a reaction from SugarcubeOD in First Date?   
    Everything @Jihanna said! I usually do a first meeting like coffee or juice bar to make sure they're OK, and then I can explain how I choose to eat if I want. If I have enough time, I'll contact the restaurant or review their allergen menu to see what I can make compliant. Usually American food, steakhouses and breakfast places are easiest. If you don't want to be "that weirdo" that brings their own dressing to the restaurant - (1) uhm why not??!??! It's OK to speak up for yourself! or (2) ask for lemon wedges and olive oil, use the table salt and pepper as your dressing. Look for grilled options (I got a grilled calamari salad once... so good!) and steamed options.
    Breakfast - poached eggs, avo, sliced tomatoes. Omelet (no butter, no milk) with veggies.
    Lunch/Dinner - steak (yeah, I'm that girl), baked potato, steamed broccoli (some restaurants will have ghee or clarified butter). Hamburger, no bun (knife and fork it). 
    And if there's nothing compliant at the restaurant, why is this person not being accommodating and why are you meeting them? but eat something ahead of time and opt for a plain green salad. 
  8. Like
    Shani_SWP got a reaction from starnovi in Question   
    Nope, it's sweetened with cane sugar.
  9. Like
    Shani_SWP got a reaction from Elizabeth33 in Starting April 1   
    @Sunshine2020 Hmm.. it's hard to describe, and it kind of seems "magical" when everyone talks about it. For me, I stopped being so bitchy (pardon my French). Little things that would just annoy me, didn't really annoy me, I would acknowledge that it was a bump, but it was "eh, whatever". I didn't feel my blood pressure go up, or eye twitch. I didn't feel bloated, swollen, sluggish in the morning or feeling like I needed that caffeine boost to get going. I think Tiger Blood hits around the 3rd week, so I feel it's partially mental as well because you've been doing this hard thing for 2 weeks, you have survived the hardest parts, you've gotten into a groove, and you realize, YOU'VE GOT THIS and Whole30 isn't so daunting anymore! It's something to be proud of. This link will give you more details https://whole30.com/2017/01/tiger-blood-101/. Your Whole30 is YOUR Whole30, so your Tiger Blood will also be uniquely yours.
    My friend, on the other hand, was basically farting rainbows, her change was so dramatic, her coworkers asked "what happened to you?"  haha... 
  10. Like
    Shani_SWP reacted to Lorna from Canada in Round 2 - Day 2 - Jetlag isn't a terminal condition   
    Home from my annual 9 week, get-the-hell-out-of-winter trip to Australia. It's a long trip home - 5 hours from Adelaide to Aukland then 13 hours Aukland to Vancouver then 4 hours Vancouver to Toronto. Add in the internation grounding of Boeing 737-Max and thus a 12 hour delay in Vancouver followed by a unplanned and unwanted Red-eye flight to Toronto and you have 40 hours of travel no matter how you cut it. So - home and jetlagged and ready to get back on track so I feel as well as I did in January!
    I did a W37 in January and ate pretty well on program afterwards until 2 weeks ago when I went off to Melbourne for a work related event. By then, trying to remain compliant in someone else's home (I live primarily with my daughter and her partner while I'm in Aus) was wearing thin and, since I had no control over my meals during my biz trip, I decide to Eat All the Things. Now, EATT is not a good thing for me - I don't do moderation well. I dove headfirst into the cheese platter; ate deli sandwiches like they tasted good (they did not); drank an entire bottle of wine over the course of a single day; consumed not one but 2 slices of lemon loaf with gooey frosting (so good!); and generally threw my happy body into a tailspin. It was an interesting experiment to watch but not much fun to live through. I returned to Adelaide feeling so sick but, tired of trying to remain compliant, I decided to just do my best until I got home. My best wasn't great. Within a week, my clothes were starting to feel a little more snug than they had and my guts were in turmoil.
    So, now I am home and I am SO looking forward to this second W30. Today my focus is on cleaning my house and getting groceries and getting to the gym. That's a lot on a jetlagged plate but I will do it. I also want to set some other goals for myself and get my monthly bullet journal planned out. I have another work event in New York next week (I'll see 2 of the same people I saw in Melbourne - the modern world is a funny place!) and I need to be on top of my plans for that so I can be compliant for those 3 days. Lots of planning and preparation but I'm down for it.
    Let's do this!
     
  11. Like
    Shani_SWP got a reaction from Elizabeth33 in Starting April 1   
    @Sunshine2020 Hmm.. it's hard to describe, and it kind of seems "magical" when everyone talks about it. For me, I stopped being so bitchy (pardon my French). Little things that would just annoy me, didn't really annoy me, I would acknowledge that it was a bump, but it was "eh, whatever". I didn't feel my blood pressure go up, or eye twitch. I didn't feel bloated, swollen, sluggish in the morning or feeling like I needed that caffeine boost to get going. I think Tiger Blood hits around the 3rd week, so I feel it's partially mental as well because you've been doing this hard thing for 2 weeks, you have survived the hardest parts, you've gotten into a groove, and you realize, YOU'VE GOT THIS and Whole30 isn't so daunting anymore! It's something to be proud of. This link will give you more details https://whole30.com/2017/01/tiger-blood-101/. Your Whole30 is YOUR Whole30, so your Tiger Blood will also be uniquely yours.
    My friend, on the other hand, was basically farting rainbows, her change was so dramatic, her coworkers asked "what happened to you?"  haha... 
  12. Like
    Shani_SWP reacted to Suzanne-SATx in Starting April 1   
    Thanks, @ShannonM816  - based on the answers in your link, I'm staying the course with #4, and not starting over because 1) it was not a conscious choice and I did ask the right questions - twice - , and 2) when I found out there was added sugar (I was about 1/3 of the way through my portion) I didn't choose to eat anymore and fixed a compliant dinner for myself.
    Starting over felt unjust, like a punishment for something I didn't do, and that made me angry. I don't want my journey to be a punishment for being over-indulgent in the bounty we are surrounded by daily. There are enough issues for me to work through that I'll probably extend this program anyway, but "starting over" for this? Just no. I will not surrender my progress so easily. This decision needs to stay in a positive stance for it to work for me. I can wait to measure results on the scale and tape measure. I can work on refocusing my attention to how my clothes fit, my sleep quality, my energy/pain levels and even my happiness quotient. I can not look at this additional week as a punishment, and expect a positive influence on my lifestyle moving forward. It's an attitude thing. My choice, my victory.
  13. Like
    Shani_SWP got a reaction from Elizabeth33 in Starting April 1   
    @Fit4Me I rotate my breakfasts between 1 Aidell's chicken apple sausage and a cup of broccoli (or whatever veg I have around) and an egg bake; I'll eat both with a Wholly Guacamole mini. I'll broil the sausages (8 total) on a Sunday, and be set for the week. The egg bake also makes 8 pieces. Just remember, meal 1 doesn't have to be "breakfast". It could be your dinner leftovers (steak, roasted veg, olives) or fried eggs atop salad greens.  
    @Sunshine2020 @Elizabeth33 @trafficjamdreaming glad you made it through your KATT  Hang in there, tiger blood is around the corner! Your coworkers will wonder what happened!  
  14. Like
    Shani_SWP got a reaction from Elizabeth33 in Starting April 1   
    @Fit4Me I rotate my breakfasts between 1 Aidell's chicken apple sausage and a cup of broccoli (or whatever veg I have around) and an egg bake; I'll eat both with a Wholly Guacamole mini. I'll broil the sausages (8 total) on a Sunday, and be set for the week. The egg bake also makes 8 pieces. Just remember, meal 1 doesn't have to be "breakfast". It could be your dinner leftovers (steak, roasted veg, olives) or fried eggs atop salad greens.  
    @Sunshine2020 @Elizabeth33 @trafficjamdreaming glad you made it through your KATT  Hang in there, tiger blood is around the corner! Your coworkers will wonder what happened!  
  15. Like
    Shani_SWP got a reaction from Elizabeth33 in Starting April 1   
    @Fit4Me I rotate my breakfasts between 1 Aidell's chicken apple sausage and a cup of broccoli (or whatever veg I have around) and an egg bake; I'll eat both with a Wholly Guacamole mini. I'll broil the sausages (8 total) on a Sunday, and be set for the week. The egg bake also makes 8 pieces. Just remember, meal 1 doesn't have to be "breakfast". It could be your dinner leftovers (steak, roasted veg, olives) or fried eggs atop salad greens.  
    @Sunshine2020 @Elizabeth33 @trafficjamdreaming glad you made it through your KATT  Hang in there, tiger blood is around the corner! Your coworkers will wonder what happened!  
  16. Like
    Shani_SWP got a reaction from dontgetsad in Grazer and small appetite struggling to adjust!   
    Hi @dontgetsad ! Sorry I didn't see this earlier! I'm not a medical professional, but as I recommend to anyone with a history of disordered eating to get clearance from your doctor before embarking on a Whole30 as the rules/recommendations can bring up some stressors. The meal template is a recommendation, not a rule  
    I helped a client plan out 5 mini meals to accommodate her schedule and stomach size. It was basically splitting up what she would have had for meal 1, 2 and 3 into a small meal 1, 2, 3, 4, and 5, with the understanding to try to eat larger meals, but listen to her body (don't stuff yourself, listen to hunger signals). So for meal one, it'd be an egg muffin (veg and potatotes) and half an avocado. Meal 2 would be some nuts and a protein. Meal 3 would be a salad with avo, a palm sized portion of protein. Meal 4 would be protein and a fat (like a hard boiled egg, and some nuts) with some fruit. Meal 5 would be a normal dinner with sweet potato, protein and lots of veg. She did well with this, and if she had to miss a meal, she would add it to her next meal. Unfortunately, we didn't get to work together long enough to try to tweak the meals from 5 to 3, but she felt better when we made adjustments to the meal sizes.
    Maybe you can eat an egg muffin loaded with vegetables for meal 1 and 2, then sneak in more veggies at meals 3 and 5...?
  17. Like
    Shani_SWP got a reaction from Elizabeth33 in Starting April 1   
    April 1 would be great since it's a Monday, and April has 30 days! I like to use these calendars to keep track of my days: https://whole30.com/bonus-whole30-graphics/ (scroll to the bottom and you'll see a color and grayscale calendar) since I've rarely started a round on the 1st day of the month. Let us know if you have any questions!
     
  18. Like
    Shani_SWP got a reaction from Elizabeth33 in Starting April 1   
    April 1 would be great since it's a Monday, and April has 30 days! I like to use these calendars to keep track of my days: https://whole30.com/bonus-whole30-graphics/ (scroll to the bottom and you'll see a color and grayscale calendar) since I've rarely started a round on the 1st day of the month. Let us know if you have any questions!
     
  19. Like
    Shani_SWP got a reaction from megbeveridge in Reintro Day... oh I don't know! Help required!   
    @Lorna from Canada Food freedom is definitely a process! Even for me, after 3 rounds of Whole30 and becoming a coach, I still have to "do the work". The book "Food Freedom Forever" goes a lot in depth, but here's an excerpt from the website: https://whole30.com/2019/02/worth-it-food-freedom/ . Am I 100% perfect? Heck no. Do I do the work 100% of the time? Heck no, but I do do the work most of the time, and I don't punish and berate myself if I eat something without thinking it through. Rather, I go through the process and talk to myself and try to figure out why I didn't do the work (was I sad, ravenous, upset, etc), and remind myself to be more mindful next time.  Knowing that dairy, legumes give me skin issues and gluten makes me feel terrible, all help to keep me eating what is best for me. AND...just remember, because you have a BITE of something, that doesn't mean you need to finish the whole thing if you don't want to!  
  20. Like
    Shani_SWP got a reaction from KalinaM in Start date MARCH 11-- accountability buddies   
    Happy birthday, Kalina! Your dinner sounds delicious!
  21. Like
    Shani_SWP got a reaction from Lorna from Canada in Recommitting   
    @Lorna from Canada haha yes! I used to have a medium nonfat latte which was 3 points. I was starving by 2PM lol I loved Whole30 so much, I became a coach.  Someone asked me today at work "so what DO you eat?" I said "steak!" and I said "what are you eating?". She said "greek yogurt and blueberries." I replied with "oh..." haha
  22. Like
    Shani_SWP got a reaction from Lorna from Canada in Recommitting   
    I gained weight on WW and felt so much shame at meetings when you get weight and they're like "oh, well, you have to pay, and you'll do better next week" without actually explaining anything about the "why" or "how"....  
  23. Thanks
    Shani_SWP got a reaction from SchrodingersCat in Multi symptom Rolaids advanced   
    @SchrodingersCat  I was going to tell you Whole Foods has a really affordable lemon juice in a bottle, but I realize you are probably across the pond with "Rennie" (well, two ponds from me). It's OK, I messed up on day 1 of my very first Whole30, twice really. I forgot what I did on the first batch of homemade marinara, but I dumped it (it was really wasteful), and then I screwed up on my second batch of marinara by adding a garlic spice blend with SOY in it... this is at 8:30 at night... I was so mad... but oh well. Reset and become a much better label reader from that day on  95% better, mostly.  
  24. Thanks
    Shani_SWP got a reaction from SchrodingersCat in Multi symptom Rolaids advanced   
    @SchrodingersCat  I was going to tell you Whole Foods has a really affordable lemon juice in a bottle, but I realize you are probably across the pond with "Rennie" (well, two ponds from me). It's OK, I messed up on day 1 of my very first Whole30, twice really. I forgot what I did on the first batch of homemade marinara, but I dumped it (it was really wasteful), and then I screwed up on my second batch of marinara by adding a garlic spice blend with SOY in it... this is at 8:30 at night... I was so mad... but oh well. Reset and become a much better label reader from that day on  95% better, mostly.  
  25. Like
    Shani_SWP got a reaction from ALM Grandma in Pantry Fridge not compliant hubby not whole 30   
    Journaling and noting NSV were so helpful to me for staying on track. 30 days is a drop in the bucket compared to your 39 years of marriage!  you can do this! 
    I labeled the tops of containers that weren't compliant so I wouldn't grab it by accident when I first started my Whole30 journey (I wasn't about to toss out a just opened bottle of red wine vinegar for 30 days...).